--- title: "爺奶不要只吃菜　老人家每天要吃多少蛋白質？ - FoodNo1.com" description: "老人家是否都只愛吃菜，不怎麼吃肉了？甚至會因為惜物，而捨不得將剩菜丟掉，一直加熱來吃。營養師指出，老人家若是蛋白質攝取不足，很容易導致肌肉無力，甚至因此而健康狀況不佳..." url: "https://foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles/3510-2017-05-13-15-06-05.html" date: "2026-05-28T17:37:14+00:00" language: "zh-TW" --- # 爺奶不要只吃菜 老人家每天要吃多少蛋白質？ No.1 Admin [老人篇](https://foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles.html) 2017年五10日 點擊數: 2382 ![](https://foodno1.com/images/obhealthno1/2017-05/f98eabee07.jpeg) 你家阿公阿嬤是否都只愛吃菜，不怎麼吃肉了？甚至會因為惜物，而捨不得將剩菜丟掉，一直加熱來吃。營養師指出，老人家若是蛋白質攝取不足，很容易導致肌肉無力，甚至因此而健康狀況不佳。所以，為人子女或是孫子女們，都應該要特別注意，家中老人家的飲食狀況。 #### 每一公斤體重就要吃到一公克蛋白質 至於老人家一天應該要吃多少蛋白質呢？營養師高鈺祐表示，銀髮族以體重來計算，每一公斤體重就應該要吃到1公克蛋白質，以60公斤體重而言，一天就要有60公克蛋白質；具有蛋白質的食物除了肉類，還有豆類、雞蛋、牛奶、起司與糙米等，都含有豐富的蛋白質。 #### 半盒豆腐、一杯牛奶、一顆雞蛋各有7公克蛋白質 高鈺祐營養師指出，吃半盒豆腐就可以吃到7公克蛋白質，一杯牛奶、一顆雞蛋也有7公克，一又三分之一片的小豆干也7公克；而由於銀髮族不喜歡吃肉，主要是因為質地不易咀嚼的關係，其 實可以吃瘦的絞肉，或是吃豆製品，有的銀髮族不喜歡喝牛奶，但喜歡吃起司，就吃兩片起司。 #### 糙米、黑米與藜麥也有蛋白質 60公斤重的銀髮族，要如何在一天中吃到60公克蛋白質呢？高鈺祐營養師進一步指出，除了吃這些具有蛋白質的食物之外，其實糙米也有蛋白質，還有黑米與藜麥中所含有的蛋白質也很多，都可以搭配在一天的主食中攝取。另外，豆漿也含有豐富的蛋白質，高鈺祐營養師說，一杯豆漿也有7公克蛋白質，早上喝牛奶或豆漿，下午或晚上再喝一杯，在無形中就能吃到蛋白質。 #### 銀髮族吞嚥困難 將肉、菜和飯加水打碎吃 高鈺祐營養師強調，銀髮族應該要每天喝1至2杯(1杯約240cc)牛奶，家裡的杯子應有1.5杯，一餐若是能吃一塊板豆腐，再配一碗蒸的絞肉和一顆蛋，蛋白質就夠了；要吃進去肚子裡才有營養，因此若是銀髮族吞嚥困難，可將肉、菜和飯加水放在處理機裡打碎，打稠一點讓銀髮族吃。 - [ 銀髮 ](https://foodno1.com/component/tags/tag/%E9%8A%80%E9%AB%AE.html) - [ 樂齡 ](https://foodno1.com/component/tags/tag/%E6%A8%82%E9%BD%A1.html) - [ 老人 ](https://foodno1.com/component/tags/tag/%E8%80%81%E4%BA%BA.html) ## Schema ```json { "@context": "https://schema.org", "@type": "Person", "@id": "https://foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles/3510-2017-05-13-15-06-05.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. We specialize in the "855 Code" diet, original recipes, herb & spice encyclopedia, and ingredient knowledge, blending traditional wisdom with modern technology to provide professional culinary and wellness guidance.)", "alternateName": "foodno1", "address": { "@type": "PostalAddress", "addressCountry": "CA", "addressLocality": "Toronto" }, "email": "FoodNo1.com@gmail.com", "image": "https://foodno1.com/images/fno1/fno1_quicklogo.jpg", "sameAs": [ "https://www.facebook.com/foodno1.com1999", "https://www.youtube.com/@Foodno1-veo" ] } ``` ```json { "@context": "https://schema.org", "@type": "BreadcrumbList", "itemListElement": [ { "@type": "ListItem", "position": 1, "name": "FoodNo1 主頁", "item": "https://foodno1.com" }, { "@type": "ListItem", "position": 2, "name": "每日"3 餸一湯"", "item": "https://foodno1.com/foodno1dailyrecipes.html" }, { "@type": "ListItem", "position": 3, "name": "食譜分類", "item": "https://foodno1.com/foodno1dailyrecipes/dir.html" }, { "@type": "ListItem", "position": 4, "name": "養生寶庫", "item": "https://foodno1.com/foodno1dailyrecipes/dir/health-recipes.html" }, { "@type": "ListItem", "position": 5, "name": "老人篇", "item": "https://foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles.html" }, { "@type": "ListItem", "position": 6, "name": "爺奶不要只吃菜　老人家每天要吃多少蛋白質？", "item": "https://foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles/3510-2017-05-13-15-06-05.html" } ] } ``` ```json { "@context": "https://schema.org", "@type": "Recipe", "name": "爺奶不要只吃菜　老人家每天要吃多少蛋白質？", "image": "https://foodno1.com/", "description": "Meta Description", "prepTime": "PT15M", "cookTime": "PT10M", "totalTime": "PT25M", "keywords": "飲食, 食物, 老人, 營養, 蛋白質, 高鈺祐, 銀髮族, 吞嚥困難, 肌肉無力, 豆腐, 牛奶, 雞蛋, 起司, 糙米, 黑米, 藜麥, 營養師", "recipeCuisine": "中式料理", "recipeCategory": "爺奶不要只吃菜　老人家每天要吃多少蛋白質？", "video": { "@type": "VideoObject", "name": "爺奶不要只吃菜　老人家每天要吃多少蛋白質？", "description": "Meta Description", "thumbnailUrl": "https://foodno1.com/", "contentUrl": "https://foodno1.com/foodno1dailyrecipes/dir/health-recipes/125-old-articles/3510-2017-05-13-15-06-05.html?markdown=1", "uploadDate": "2017-05-10T06:13:02-04:00" }, "author": { "@type": "Person", "name": "No.1 Admin", "url": "https://www.foodno1.com/about-us" }, "datePublished": "2017-05-10T06:13:02-04:00", "dateCreated": "2017-05-10T06:13:02-04:00", "dateModified": "2025-07-18T13:40:46-04:00" } ```