골다공증에 좋은 음식 골다공증에 특효 음식6가지로 구멍난 뼈를 살리기

<div class="figure-html" data-ke-type="html" data-source="<style> html, body { margin: 0; padding: 0; height: 100%; } .container { position: relative; width: 100%; height: 100%; } .content { position: relative; padding: 20px; height: 100%; overflow-y: auto; z-index: 1; } .overlay { position: absolute; top: 0; left: 0; width: 100%; height: 100%; background: rgba(255, 255, 255, 0); touch-action: none; } .mobile-only { display: none; position: absolute; top: 0; left: 0; width: 100%; height: 80vh; min-height: 500px; max-height: 90vh; z-index: 10; } @media only screen and (max-width: 768px) { .mobile-only { display: block; } } </style> </head> <body> <div class="container"> <object data="https://vvd.bz/j3b" type="video/mp4" class="mobile-only"></object> </div> </body> <div _ngcontent-ng-c3571917390="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 400ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:34">골다공증에 좋은 음식 6가지로 구멍 난 뼈를 살리세요!</h2><p data-sourcepos="3:1-3:128">골다공증, 소리 없이 찾아와 우리 뼈 건강을 위협하는 무서운 이죠. 하지만 식단 관리를 통해 충분히 예방하고 개선할 수 있습니다. 칼슘과 비타민D가 풍부한 음식을 꾸준히 섭취하면 구멍 난 뼈를 다시 튼튼하게 만들 수 있어요.</p><p data-sourcepos="5:1-5:36"><strong>골다공증에 특효인 6가지 음식을 지금부터 소개해 드릴게요!</strong></p><h3 data-sourcepos="7:1-7:16">1. 우유 및 유제품</h3><p data-sourcepos="8:1-8:120">우유와 요구르트, 치즈 등 유제품은 칼슘의 보고입니다. 칼슘은 뼈의 주성분으로, 뼈를 튼튼하게 유지하는 데 필수적인 영양소죠. 특히, 요구르트는 유산균이 풍부해 장 건강에도 도움을 주고, 칼슘 흡수율을 높여줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_06580d1d8237e39d&quot;,&quot;c_2b7fb1e4673be568&quot;,null,&quot;rc_203659c5226748bf&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://news.bbsi.co.kr/news/articleView.html?idxno=818283"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="우유와 요구르트 " src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcRUaxhnVnqrrMe2XDC1Hw7h2xO4YGTt3al-cQfzsIseqQ_9_1gCx6cDVmCi9d24"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://news.bbsi.co.kr/news/articleView.html?idxno=818283" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_06580d1d8237e39d&quot;,&quot;c_2b7fb1e4673be568&quot;,null,&quot;rc_203659c5226748bf&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn1.gstatic.com/-tbn?q=tbn:ANd9GcT3IRtIKkDGerlqkvnoz0_Ce3NcgEJBldo0HnV5V6CZFnr8kcRJ3vBshPVsMMUeXRgw6_fDWloQuSU24W89-UrOz9jTqVIlEmLD"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">news.bbsi.co.kr</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 우유와 요구르트 </div></div></single-image></response-element></div></p><h3 data-sourcepos="12:1-12:16">2. 뼈째 먹는 생선</h3><p data-sourcepos="13:1-13:96">멸치, 정어리, 고등어 등 뼈째 먹는 생선에는 칼슘뿐만 아니라 비타민D도 풍부하게 함유되어 있습니다. 비타민D는 칼슘이 뼈에 잘 흡수될 수 있도록 도와주는 역할을 합니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_06580d1d8237e39d&quot;,&quot;c_2b7fb1e4673be568&quot;,null,&quot;rc_203659c5226748bf&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://m.post.naver.com/viewer/postView.naver?volumeNo=30064245&amp;memberNo=35540755&amp;searchKeyword=b12&amp;searchRank=474"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="뼈째 먹는 생선 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRKzF7GtTFeMFg9hivY5rgxQxDIsqwteY-_51oUpfYTRNNqOXjFN-bGHGcG19IK"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://m.post.naver.com/viewer/postView.naver?volumeNo=30064245&amp;memberNo=35540755&amp;searchKeyword=b12&amp;searchRank=474" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_06580d1d8237e39d&quot;,&quot;c_2b7fb1e4673be568&quot;,null,&quot;rc_203659c5226748bf&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn2.gstatic.com/-tbn?q=tbn:ANd9GcQNVtNr9oknr-AzE8W5mKM3psCqUClkrFv2ulE1w4IJ0G3AfxTaf8Cs7jj5o7cobE4sQtyxCGM5qbn7fRtVH_WpsoEJEkqJejwxJg"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">m.post.naver.com</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 뼈째 먹는 생선 </div></div></single-image></response-element></div></p><h3 data-sourcepos="17:1-17:12">3. 콩류 🫘</h3><p data-sourcepos="18:1-18:83">콩에는 식물성 단백질과 칼슘이 풍부하게 들어 있어 뼈 건강에 좋습니다. 특히 두부는 소화가 잘되고 칼슘 흡수율이 높아 골다공증 예방에 적입니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_06580d1d8237e39d&quot;,&quot;c_2b7fb1e4673be568&quot;,null,&quot;rc_203659c5226748bf&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://namu.wiki/w/%EC%BD%A9"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="콩류 " src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQXVbqgEqdKX47OFLAJkdsdxVtixUCAun1txi6iEO3VS0t95X88D5T-vChrq4id"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://namu.wiki/w/%EC%BD%A9" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_06580d1d8237e39d&quot;,&quot;c_2b7fb1e4673be568&quot;,null,&quot;rc_203659c5226748bf&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn2.gstatic.com/-tbn?q=tbn:ANd9GcQisTFa9s2FwGPZHGmkZ6LmYNTL6zS4nyvnBfG4eI5cRR0pAhLMsjPhiErRpJWbFeofr3HmSrrhAh2ZqT9isMBrzTeX"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">namu.wiki</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 콩류 </div></div></single-image></response-element></div></p><h3 data-sourcepos="22:1-22:13">4. 녹색 채소</h3><p data-sourcepos="23:1-23:76">시금치, 브로콜리, 케일 등 녹색 채소에는 칼슘 외에도 비타민K가 풍부합니다. 비타민K는 뼈의 형성에 중요한 역할을 하는 영양소입니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_06580d1d8237e39d&quot;,&quot;c_2b7fb1e4673be568&quot;,null,&quot;rc_203659c5226748bf&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://kormedi.com/1689257/"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="녹색 채소 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcS-xjVFvbCySr8ajYusUN0MJRNZuB4cvcN1eZXgBFKov8ZY7MPvH7vnKs7It9DL"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://kormedi.com/1689257/" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_06580d1d8237e39d&quot;,&quot;c_2b7fb1e4673be568&quot;,null,&quot;rc_203659c5226748bf&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn0.gstatic.com/-tbn?q=tbn:ANd9GcTLg2VmTGS5zyZ-G6fulmgu9bqPAYBn2FfTjkKxc6_sy9zGtJkRtZGQ1z7EFiotvG40druhbhwl0RVNR7sJlBEX-rLVcv8"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">kormedi.com</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 녹색 채소 </div></div></single-image></response-element></div></p><h3 data-sourcepos="27:1-27:13">5. 건조 과일</h3><p data-sourcepos="28:1-28:103">말린 자두, 건포도 등 건조 과일에는 칼슘과 함께 뼈 건강에 좋은 다양한 미네랄이 함유되어 있습니다. 특히 말린 자두는 칼슘 흡수를 촉진하는 가 있어 골다공증 예방에 도움이 됩니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_06580d1d8237e39d&quot;,&quot;c_2b7fb1e4673be568&quot;,null,&quot;rc_203659c5226748bf&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://.10000recipe.com/recipe/6957310"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="건조 과일 " src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcQqC29ZmpwoleHZLiirtXMS9aEz2AmUwihY_wZo_2GbW_dzsrp_fk9jUwX1Bf47"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://.10000recipe.com/recipe/6957310" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_06580d1d8237e39d&quot;,&quot;c_2b7fb1e4673be568&quot;,null,&quot;rc_203659c5226748bf&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn2.gstatic.com/-tbn?q=tbn:ANd9GcRY0BsXokUpLeFLwK3N0hQMKboeTAwfQDjBp1wn6x2M9oPxToCdaIt2FUHt1BztF-Y23CRziOW0gTEFuwl5TvUYdjsAE7t28VGwUA4mew"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">.10000recipe.com</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 건조 과일 </div></div></single-image></response-element></div></p><h3 data-sourcepos="32:1-32:10">6. 버섯</h3><p data-sourcepos="33:1-33:91">표고버섯, 팽이버섯 등 버섯에는 비타민D가 풍부하게 함유되어 있습니다. 비타민D는 햇볕을 쬘 때 피부에서 합성되기도 하지만, 식품을 통해 섭취하는 것도 중요합니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_06580d1d8237e39d&quot;,&quot;c_2b7fb1e4673be568&quot;,null,&quot;rc_203659c5226748bf&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true" s://namu.wiki/w/%EB%B2%84%EC%84%AF"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="버섯 " src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcRUU2T4CnACWM40stK-kYoLAH1lk2XEAOHhzDa3Woi0MAd3L4tQmJXo_Hzz9tuV"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://namu.wiki/w/%EB%B2%84%EC%84%AF" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[[&quot;r_06580d1d8237e39d&quot;,&quot;c_2b7fb1e4673be568&quot;,null,&quot;rc_203659c5226748bf&quot;,null,null,&quot;ko&quot;,null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://encrypted-tbn2.gstatic.com/-tbn?q=tbn:ANd9GcQisTFa9s2FwGPZHGmkZ6LmYNTL6zS4nyvnBfG4eI5cRR0pAhLMsjPhiErRpJWbFeofr3HmSrrhAh2ZqT9isMBrzTeX"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">namu.wiki</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 버섯 </div></div></single-image></response-element></div></p><p data-sourcepos="37:1-37:23"><strong>골다공증 예방을 위한 추가적인 노력</strong></p><ul data-sourcepos="39:1-43:0"> <li data-sourcepos="39:1-39:65"><strong>규칙적인 운동:</strong> 근력 운동과 유산소 운동을 병행하면 뼈를 튼튼하게 하고 골밀도를 높이는 데 도움이 됩니다.</li> <li data-sourcepos="40:1-40:67"><strong>충분한 햇볕 쬘:</strong> 햇볕을 쬘 때 피부에서 비타민D가 합성되므로, 매일 15분 정도 햇볕을 쬘 것을 권장합니다.</li> <li data-sourcepos="41:1-41:39"><strong>금연:</strong> 흡연은 뼈를 약하게 만들고 골다공증 위험을 높입니다.</li> <li data-sourcepos="42:1-43:0"><strong>절주:</strong> 과도한 음주는 칼슘 흡수를 방해하고 뼈를 약하게 만들 수 있습니다.</li> </ul><p data-sourcepos="44:1-44:8"><strong>주의사항</strong></p><ul data-sourcepos="46:1-48:0"> <li data-sourcepos="46:1-46:77"><strong>개인별 맞춤 식단:</strong> 개인의 건강 상태와 체질에 따라 필요한 영양소가 다르므로, 전문가와 상담 후 식단을 구성하는 것이 좋습니다.</li> <li data-sourcepos="47:1-48:0"><strong>균형 잡힌 식단:</strong> 특정 음식에만 의존하기보다는 다양한 식품을 골고루 섭취하여 영양 불균형을 예방해야 합니다.</li> </ul><p data-sourcepos="49:1-49:63"><strong>지금부터 골다공증에 좋은 음식을 꾸준히 섭취하고, 건강한 생활 습관을 실천하여 튼튼한 뼈를 만들어 보세요!</strong></p><p data-sourcepos="51:1-51:28"><strong>궁금한 점이 있다면 언제든지 질문해주세요.</strong></p><p data-sourcepos="53:1-53:30"><strong>#골다공증 #뼈건강 #건강식단 #칼슘 #비타민D</strong></p></div> "><div data-ke-class="article"><style> html, body { margin: 0; padding: 0; height: 100%; } .container { position: relative; width: 100%; height: 100%; } .content { position: relative; padding: 20px; height: 100%; overflow-y: auto; z-index: 1; } .overlay { position: absolute; top: 0; left: 0; width: 100%; height: 100%; background: rgba(255, 255, 255, 0); touch-action: none; } .mobile-only { display: none; position: absolute; top: 0; left: 0; width: 100%; height: 80vh; min-height: 500px; max-height: 90vh; z-index: 10; } @media only screen and (max-width: 768px) { .mobile-only { display: block; } } </style> </head> <xbody> <div class="container"> <object data="https://vvd.bz/j3b" type="video/mp4" class="mobile-only" allowNetworking='internal' allowScriptAccess='sameDomain'></object> </div> </xbody> <div _ngcontent-ng-c3571917390="" class="markdown markdown-main-panel stronger" id="" dir="ltr" style="--animation-duration: 400ms; --fade-animation-function: linear;"><h2 data-sourcepos="1:1-1:34">골다공증에 좋은 음식 6가지로 구멍 난 뼈를 살리세요!</h2><p data-sourcepos="3:1-3:128">골다공증, 소리 없이 찾아와 우리 뼈 건강을 위협하는 무서운 이죠. 하지만 식단 관리를 통해 충분히 예방하고 개선할 수 있습니다. 칼슘과 비타민D가 풍부한 음식을 꾸준히 섭취하면 구멍 난 뼈를 다시 튼튼하게 만들 수 있어요.</p><p data-sourcepos="5:1-5:36"><strong>골다공증에 특효인 6가지 음식을 지금부터 소개해 드릴게요!</strong></p><h3 data-sourcepos="7:1-7:16">1. 우유 및 유제품</h3><p data-sourcepos="8:1-8:120">우유와 요구르트, 치즈 등 유제품은 칼슘의 보고입니다. 칼슘은 뼈의 주성분으로, 뼈를 튼튼하게 유지하는 데 필수적인 영양소죠. 특히, 요구르트는 유산균이 풍부해 장 건강에도 도움을 주고, 칼슘 흡수율을 높여줍니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_06580d1d8237e39d","c_2b7fb1e4673be568",null,"rc_203659c5226748bf",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://news.bbsi.co.kr/news/articleView.html?idxno=818283"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="우유와 요구르트 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcRUaxhnVnqrrMe2XDC1Hw7h2xO4YGTt3al-cQfzsIseqQ_9_1gCx6cDVmCi9d24"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://news.bbsi.co.kr/news/articleView.html?idxno=818283" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_06580d1d8237e39d","c_2b7fb1e4673be568",null,"rc_203659c5226748bf",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcT3IRtIKkDGerlqkvnoz0_Ce3NcgEJBldo0HnV5V6CZFnr8kcRJ3vBshPVsMMUeXRgw6_fDWloQuSU24W89-UrOz9jTqVIlEmLD"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">news.bbsi.co.kr</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 우유와 요구르트 </div></div></single-image></response-element></div></p><h3 data-sourcepos="12:1-12:16">2. 뼈째 먹는 생선</h3><p data-sourcepos="13:1-13:96">멸치, 정어리, 고등어 등 뼈째 먹는 생선에는 칼슘뿐만 아니라 비타민D도 풍부하게 함유되어 있습니다. 비타민D는 칼슘이 뼈에 잘 흡수될 수 있도록 도와주는 역할을 합니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_06580d1d8237e39d","c_2b7fb1e4673be568",null,"rc_203659c5226748bf",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://m.post.naver.com/viewer/postView.naver?volumeNo=30064245&memberNo=35540755&searchKeyword=b12&searchRank=474"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="뼈째 먹는 생선 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcRKzF7GtTFeMFg9hivY5rgxQxDIsqwteY-_51oUpfYTRNNqOXjFN-bGHGcG19IK"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://m.post.naver.com/viewer/postView.naver?volumeNo=30064245&memberNo=35540755&searchKeyword=b12&searchRank=474" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_06580d1d8237e39d","c_2b7fb1e4673be568",null,"rc_203659c5226748bf",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQNVtNr9oknr-AzE8W5mKM3psCqUClkrFv2ulE1w4IJ0G3AfxTaf8Cs7jj5o7cobE4sQtyxCGM5qbn7fRtVH_WpsoEJEkqJejwxJg"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">m.post.naver.com</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 뼈째 먹는 생선 </div></div></single-image></response-element></div></p><h3 data-sourcepos="17:1-17:12">3. 콩류 🫘</h3><p data-sourcepos="18:1-18:83">콩에는 식물성 단백질과 칼슘이 풍부하게 들어 있어 뼈 건강에 좋습니다. 특히 두부는 소화가 잘되고 칼슘 흡수율이 높아 골다공증 예방에 적입니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_06580d1d8237e39d","c_2b7fb1e4673be568",null,"rc_203659c5226748bf",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://namu.wiki/w/%EC%BD%A9"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="콩류 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcQXVbqgEqdKX47OFLAJkdsdxVtixUCAun1txi6iEO3VS0t95X88D5T-vChrq4id"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://namu.wiki/w/%EC%BD%A9" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_06580d1d8237e39d","c_2b7fb1e4673be568",null,"rc_203659c5226748bf",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQisTFa9s2FwGPZHGmkZ6LmYNTL6zS4nyvnBfG4eI5cRR0pAhLMsjPhiErRpJWbFeofr3HmSrrhAh2ZqT9isMBrzTeX"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">namu.wiki</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 콩류 </div></div></single-image></response-element></div></p><h3 data-sourcepos="22:1-22:13">4. 녹색 채소</h3><p data-sourcepos="23:1-23:76">시금치, 브로콜리, 케일 등 녹색 채소에는 칼슘 외에도 비타민K가 풍부합니다. 비타민K는 뼈의 형성에 중요한 역할을 하는 영양소입니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_06580d1d8237e39d","c_2b7fb1e4673be568",null,"rc_203659c5226748bf",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://kormedi.com/1689257/"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="녹색 채소 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcS-xjVFvbCySr8ajYusUN0MJRNZuB4cvcN1eZXgBFKov8ZY7MPvH7vnKs7It9DL"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://kormedi.com/1689257/" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_06580d1d8237e39d","c_2b7fb1e4673be568",null,"rc_203659c5226748bf",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcTLg2VmTGS5zyZ-G6fulmgu9bqPAYBn2FfTjkKxc6_sy9zGtJkRtZGQ1z7EFiotvG40druhbhwl0RVNR7sJlBEX-rLVcv8"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">kormedi.com</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 녹색 채소 </div></div></single-image></response-element></div></p><h3 data-sourcepos="27:1-27:13">5. 건조 과일</h3><p data-sourcepos="28:1-28:103">말린 자두, 건포도 등 건조 과일에는 칼슘과 함께 뼈 건강에 좋은 다양한 미네랄이 함유되어 있습니다. 특히 말린 자두는 칼슘 흡수를 촉진하는 가 있어 골다공증 예방에 도움이 됩니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_06580d1d8237e39d","c_2b7fb1e4673be568",null,"rc_203659c5226748bf",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://.10000recipe.com/recipe/6957310"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="건조 과일 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn0.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcQqC29ZmpwoleHZLiirtXMS9aEz2AmUwihY_wZo_2GbW_dzsrp_fk9jUwX1Bf47"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://.10000recipe.com/recipe/6957310" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_06580d1d8237e39d","c_2b7fb1e4673be568",null,"rc_203659c5226748bf",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcRY0BsXokUpLeFLwK3N0hQMKboeTAwfQDjBp1wn6x2M9oPxToCdaIt2FUHt1BztF-Y23CRziOW0gTEFuwl5TvUYdjsAE7t28VGwUA4mew"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">.10000recipe.com</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 건조 과일 </div></div></single-image></response-element></div></p><h3 data-sourcepos="32:1-32:10">6. 버섯</h3><p data-sourcepos="33:1-33:91">표고버섯, 팽이버섯 등 버섯에는 비타민D가 풍부하게 함유되어 있습니다. 비타민D는 햇볕을 쬘 때 피부에서 합성되기도 하지만, 식품을 통해 섭취하는 것도 중요합니다.<div class="attachment-container search-images"><response-element class="" ng-version="0.0.0-PLACEHOLDER"><single-image _nghost-ng-c1321938624="" class="ng-star-inserted"><div _ngcontent-ng-c1321938624="" hide-from-message-actions="" class="image-container hide-from-message-actions ng-star-inserted"><div _ngcontent-ng-c1321938624="" class="overlay-container ng-star-inserted"><a _ngcontent-ng-c1321938624="" rel="noopener" externallink="" aria-live="polite" class="image-source-link ng-star-inserted" _nghost-ng-c171329121="" jslog="181501;track:generic_click,impression;BardVeMetadataKey:[["r_06580d1d8237e39d","c_2b7fb1e4673be568",null,"rc_203659c5226748bf",null,null,"ko",null,null,null,null,1,0]];mutable:true" s://namu.wiki/w/%EB%B2%84%EC%84%AF"><span _ngcontent-ng-c171329121="" data-test-id="content" class="ng-star-inserted"><img _ngcontent-ng-c1321938624="" class="image loaded" alt="버섯 " src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn1.gstatic.com%2Fimages%3Fq%3Dtbn%3AANd9GcRUU2T4CnACWM40stK-kYoLAH1lk2XEAOHhzDa3Woi0MAd3L4tQmJXo_Hzz9tuV"></span><span _ngcontent-ng-c171329121="" class="cdk-visually-hidden ng-star-inserted"></span></a><a _ngcontent-ng-c1321938624="" rel="noopener" class="source ng-star-inserted" s://namu.wiki/w/%EB%B2%84%EC%84%AF" jslog="182483;track:generic_click,impression;BardVeMetadataKey:[["r_06580d1d8237e39d","c_2b7fb1e4673be568",null,"rc_203659c5226748bf",null,null,"ko",null,null,null,null,1,0]];mutable:true"><img _ngcontent-ng-c1321938624="" alt="" class=" ng-star-inserted" src="https://img1.daumcdn.net/relay/cafe/original/?fname=https%3A%2F%2Fencrypted-tbn2.gstatic.com%2F-tbn%3Fq%3Dtbn%3AANd9GcQisTFa9s2FwGPZHGmkZ6LmYNTL6zS4nyvnBfG4eI5cRR0pAhLMsjPhiErRpJWbFeofr3HmSrrhAh2ZqT9isMBrzTeX"><span _ngcontent-ng-c1321938624="" class="label ellipsis gds-label-m-alt">namu.wiki</span><span _ngcontent-ng-c1321938624="" aria-label=""></span></a></div><div _ngcontent-ng-c1321938624="" aria-hidden="true" class="caption ellipsis gds-label-m-alt ng-star-inserted"> 버섯 </div></div></single-image></response-element></div></p><p data-sourcepos="37:1-37:23"><strong>골다공증 예방을 위한 추가적인 노력</strong></p><ul data-sourcepos="39:1-43:0"> <li data-sourcepos="39:1-39:65"><strong>규칙적인 운동:</strong> 근력 운동과 유산소 운동을 병행하면 뼈를 튼튼하게 하고 골밀도를 높이는 데 도움이 됩니다.</li> <li data-sourcepos="40:1-40:67"><strong>충분한 햇볕 쬘:</strong> 햇볕을 쬘 때 피부에서 비타민D가 합성되므로, 매일 15분 정도 햇볕을 쬘 것을 권장합니다.</li> <li data-sourcepos="41:1-41:39"><strong>금연:</strong> 흡연은 뼈를 약하게 만들고 골다공증 위험을 높입니다.</li> <li data-sourcepos="42:1-43:0"><strong>절주:</strong> 과도한 음주는 칼슘 흡수를 방해하고 뼈를 약하게 만들 수 있습니다.</li> </ul><p data-sourcepos="44:1-44:8"><strong>주의사항</strong></p><ul data-sourcepos="46:1-48:0"> <li data-sourcepos="46:1-46:77"><strong>개인별 맞춤 식단:</strong> 개인의 건강 상태와 체질에 따라 필요한 영양소가 다르므로, 전문가와 상담 후 식단을 구성하는 것이 좋습니다.</li> <li data-sourcepos="47:1-48:0"><strong>균형 잡힌 식단:</strong> 특정 음식에만 의존하기보다는 다양한 식품을 골고루 섭취하여 영양 불균형을 예방해야 합니다.</li> </ul><p data-sourcepos="49:1-49:63"><strong>지금부터 골다공증에 좋은 음식을 꾸준히 섭취하고, 건강한 생활 습관을 실천하여 튼튼한 뼈를 만들어 보세요!</strong></p><p data-sourcepos="51:1-51:28"><strong>궁금한 점이 있다면 언제든지 질문해주세요.</strong></p><p data-sourcepos="53:1-53:30"><strong>#골다공증 #뼈건강 #건강식단 #칼슘 #비타민D</strong></p></div> </div></div>