<h2><span class="15" style="mso-spacerun: 'yes'; font-family: 黑体; mso-ansi-font-weight: bold;">守護腎臟從日常開始：五個讓腎更健康的生活習慣</span></h2>
<p class="p"><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">腎臟是人體重要的代謝器官，負責過濾血液、排出毒素與調節水分平衡。然而，現代人飲食高鹽、愛喝含糖飲料、缺乏運動，讓腎臟壓力大增。根據台灣腎臟醫學會的調查，每十位成人中，就有一位有不同程度的腎功能下降。</span>

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<p class="p"><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">想要保護腎臟，最有效的方法就是從日常做起：</span>

<p class="p"><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">1️⃣ </span><span class="15" style="mso-spacerun: 'yes'; font-family: 黑体; mso-ansi-font-weight: bold;">減少鹽分攝取</span><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">
</span><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;"><span style="font-family: 黑体;">台灣人平均每日鹽分攝取量超過建議值兩倍以上。鹽分攝取過多會導致血壓上升，增加腎臟負擔。建議每日鹽攝取量控制在</span> <span style="font-family: 黑体;">5 克以內，烹調時可用香料或檸檬汁取代鹽巴。</span></span>

<p class="p"><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">2️⃣ </span><span class="15" style="mso-spacerun: 'yes'; font-family: 黑体; mso-ansi-font-weight: bold;">多喝水但不過量</span><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">
</span><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;"><span style="font-family: 黑体;">喝水有助於稀釋尿液、減少結石形成，但過量反而會稀釋電解質、增加腎臟負擔。成人每日建議水量約</span> <span style="font-family: 黑体;">2000 毫升，可依氣候與活動量調整。</span></span>

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<p class="p"><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;"> </span>

<p class="p"><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">3️⃣ </span><span class="15" style="mso-spacerun: 'yes'; font-family: 黑体; mso-ansi-font-weight: bold;">避免長期熬夜與過勞</span><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">
</span><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">中醫認為「腎主精、藏元氣」，熬夜會耗損腎氣，導致疲倦、腰痠無力。保持規律作息、睡眠充足，是保腎的基本功。</span>

<p class="p"><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">4️⃣ </span><span class="15" style="mso-spacerun: 'yes'; font-family: 黑体; mso-ansi-font-weight: bold;">控制血壓與血糖</span><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">
</span><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">高血壓與糖尿病是造成慢性腎病的兩大元兇。定期監測血壓與血糖，並遵循醫師建議服藥，可有效預防腎功能惡化。</span>

<p class="p"><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">5️⃣ </span><span class="15" style="mso-spacerun: 'yes'; font-family: 黑体; mso-ansi-font-weight: bold;">戒菸與少喝酒</span><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">
</span><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">尼古丁與酒精都會損傷血管，導致腎臟微血管硬化。研究指出，長期吸菸者腎衰竭風險是非吸菸者的兩倍以上。</span>

<p class="p"><span style="mso-spacerun: 'yes'; font-family: 黑体; font-size: 12.0000pt; mso-font-kerning: 0.0000pt;">只要從飲食、作息與生活習慣三方面著手，腎臟健康並非遙不可及。守護腎臟，就是守護全身代謝的根本。</span>

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