--- title: "菠菜護眼補血防癌　預防骨質疏鬆 - FoodNo1.com" description: "荷蘭最新研究也發現，菠菜含豐富營養成分及酪胺酸，多吃不但可以讓人元氣滿滿，還可以讓人反應變快。平板電腦、智慧型手機上市後，現代人的眼力愈來愈差，不少人吃健康食品護眼，與其花錢買護眼健康食品，還不如到傳統市場買一把菠菜來吃，不但可護眼，還可以補血、預防骨質疏鬆..." url: "https://foodno1.com/ch-dishes-menu/vegetables-type/3059-2016-03-10-06-06-04.html" date: "2026-06-27T02:41:41+00:00" language: "zh-TW" --- # 菠菜護眼補血防癌 預防骨質疏鬆 No.1 Admin [飲食健康](https://foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年3月08日 點擊數: 2138 ![](https://foodno1.com/images/obhealthno1/2016-03/c58e053b33.jpeg) 菠菜讓人印象最深刻的是，卡通人物大力水手卜派吃了之後，變得力大無窮。荷蘭最新研究也發現，菠菜含豐富營養成分及酪胺酸，多吃不但可以讓人元氣滿滿，還可以讓人反應變快。 平板電腦、智慧型手機上市後，現代人的眼力愈來愈差，不少人吃健康食品護眼，與其花錢買護眼健康食品，還不如到傳統市場買一把菠菜來吃，不但可護眼，還可以補血、預防骨質疏鬆。 菠菜中所含的β-胡蘿蔔素含量高於胡蘿蔔，多吃可以預防眼疾發生。菠菜維生素C的含量比大白菜高兩倍，比白蘿蔔高一倍。比較特別的是，菠菜的蛋白質含量也相當高，五百克菠菜的蛋白質含量相當於兩個雞蛋。 菠菜含豐富的鐵，有補血、止血效用；其豐富的膳食纖維，可以促進腸胃蠕動，幫助排便。菠菜含有一種類胰島素的物質，能保持血糖穩定，尤其適合第二型糖尿病病人。 外國研究發現，多吃菠菜能預防大腸直腸癌。根據研究，菠菜食用較多的地區，胃癌及大腸直腸癌發生率較低。研究團隊發現，菠菜有豐富葉綠素及纖維，可防止細胞內基因損害，維持細胞正常功能，同時促進腸道蠕動及化合作用，使腸胃道內致癌物質隨糞便排出體外，保持腸通暢。 **營養師觀點：張斯蘭**, 內湖國泰診所營養師 菠菜葉酸含量高，多吃可維持大腦血清素穩定，讓人保持快樂心情，在國外有「快樂食物」之稱。雖然多吃菠菜能讓情緒穩定，但菠菜草酸鈣含量高，吃過量會造成血液中草酸鈣含量過高，容易結石的人，不建議吃太多。 **這樣吃菠菜最健康**：菠菜含豐富葉酸，常吃可增加免疫力及抗氧化能力，但葉酸是水溶性纖維容易被破壞，建議料理菠菜時，最好以蒸或拌炒方式，才能吃到葉酸的營養成分。要注意的是，菠菜含有很高的鉀離子，腎臟疾病患者不宜食用，患者如果要食用菠菜，可先將菠菜切段泡水再煮，可減少鉀離子含量。 **生活小常識**： 菠菜有高量的草酸，會影響鈣的吸收，也可能與大量的鈣結合形成結石。建議食用菠菜時可用開水稍微汆燙，減少菠菜中的草酸。 圖文摘自：時報出版《40位中西醫嚴選健康食物 教你排毒減肥、防癌抗老，愈吃愈年輕》2016/03/08 - [ 南瓜 ](https://foodno1.com/component/tags/tag/%E5%8D%97%E7%93%9C.html) - [ 海鮮 ](https://foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 雞 ](https://foodno1.com/component/tags/tag/%E9%9B%9E.html) - [ 易煮 ](https://foodno1.com/component/tags/tag/%E6%98%93%E7%85%AE.html) - [ 紅豆 ](https://foodno1.com/component/tags/tag/%E7%B4%85%E8%B1%86.html) - [ 藥膳 ](https://foodno1.com/component/tags/tag/%E8%97%A5%E8%86%B3.html) - [ 烹飪教學 ](https://foodno1.com/component/tags/tag/%E7%83%B9%E9%A3%AA%E6%95%99%E5%AD%B8.html) - [ 台菜 ](https://foodno1.com/component/tags/tag/%E5%8F%B0%E8%8F%9C.html) - [ 櫻花蝦 ](https://foodno1.com/component/tags/tag/%E6%AB%BB%E8%8A%B1%E8%9D%A6.html) - [ 輕食 ](https://foodno1.com/component/tags/tag/%E8%BC%95%E9%A3%9F.html) - [ 蔬菜沙拉 ](https://foodno1.com/component/tags/tag/%E8%94%AC%E8%8F%9C%E6%B2%99%E6%8B%89.html) - [ 秋葵 ](https://foodno1.com/component/tags/tag/%E7%A7%8B%E8%91%B5.html) - [ 低卡料理 ](https://foodno1.com/component/tags/tag/%E4%BD%8E%E5%8D%A1%E6%96%99%E7%90%86.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://foodno1.com/ch-dishes-menu/vegetables-type/3059-2016-03-10-06-06-04.html#person", "url": "https://foodno1.com", "description": "FoodNo1.com 創立於 1999 年，是全球領先的中華美食與健康生活資訊平台。專注於推廣「855 密碼」健康飲食、原創食譜、香料百科及食材知識，致力於結合傳統智慧與現代科技，為全球華人提供專業的廚藝與養生指南。 (English Version for SEO: Founded in 1999, FoodNo1.com is a leading global platform for Chinese cuisine and healthy living. 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