這8種食物能緩解腰酸背痛
Nutritionists Shona Wilkinson, Dr Marilyn Glenville and Cassandra Barns explain that the key to eliminating aches and pains is to reduce inflammation.
營養(yǎng)學(xué)家肖娜.威爾金森、瑪里琳.格蘭維爾博士和卡桑德拉.巴恩斯稱，減輕疼痛的關(guān)鍵是消除炎癥。
And adjusting your diet can help - they recommend introducing eight inflammation-fighting foods, including chia seeds, red cabbage and orange vegetables.
調(diào)節(jié)飲食有助于消炎——他們推薦了8種對抗炎癥的食物，其中包括奇亞籽、紫甘藍以及橙色蔬菜。
Shona, nutritionist at SuperfoodUK.com, said: ’Where there is pain, there is nearly always inflammation.
SuperfoodUK.com的營養(yǎng)師肖娜稱，“疼痛的地方幾乎都有炎癥。”
’Long-lasting inflammation and pain can have various contributing factors. But we can make a difference with the foods that we eat.’
“持續(xù)的炎癥和疼痛可能有多種原因，但是我們可以通過飲食改變�！�
1. CHIA SEEDS
1. 奇亞籽
’Chia seeds are rich in omega-3 fatty acid and can help to reverse inflammation.
“奇亞籽富含Omega-3脂肪酸，有助于消除炎癥�！�
’They can also help with weight loss as they slow digestion, keeping you feeling fuller for longer and reducing sugar cravings,’ says Dr. Marilyn.
瑪里琳稱，“奇亞籽還有助于減肥，因為它能讓消化變慢，讓飽腹感更持久，可以降低對糖分攝入的渴求�！�
2. BERRIES
漿果
’Most types of berries are rich in compounds called anthocyanins, which give them their red and purple colors,’ says Shona.
肖娜稱，“大多數(shù)漿果類食物都富含花青素，花青素讓它們呈現(xiàn)出紅色和紫色�！�
’Anthocyanins have potent antioxidant and anti-inflammatory properties and are the primary reason that blueberries in particular are known as a superfood.’
“花青素具有極強的抗氧化和消炎特性，這就是藍莓被稱為超級食物的主要原因。”
3. PINEAPPLE
3. 菠蘿
’Pineapple contains a substance called bromelain, an enzyme (well, actually a complex of enzymes) that has anti-inflammatory properties,’ explains Shona.
肖娜表示，“菠蘿含有一種名為菠蘿蛋白酶的物質(zhì)，這種酶(實際上是多種酶的復(fù)合物)具有消炎的作用�！�
4. BEETROOT
4. 甜菜根
’Beetroot contains yet another set of anti-inflammatory compounds called betalains,’ says Cassandra.
卡桑德拉稱，“甜菜根中含有另一種可以消炎的復(fù)合物，甜菜素�！�
’They have been found to protect the heart too.’
“人們發(fā)現(xiàn)甜菜素也可以保護心臟�！�
5. RED CABBAGE
5. 紫甘藍
’Red cabbage is high in anthocyanin pigments, similar to those found in berries,’ says Shona.
肖娜說，“紫甘藍中的花青素苷色素含量極高，這種色素和漿果類食物中的色素類似�！�
’It is also among the top vegetables for its vitamin C content. Eat some of your red cabbage raw to better preserve the content of these nutrients.’
“紫甘藍也是維生素C含量最高的蔬菜之一。生吃紫甘藍可以更好地保存其中的營養(yǎng)成分�！�
6. LEAFY GREENS
6. 綠葉蔬菜
’Green vegetables such as Swiss chard, kale and spinach are high in carotenoids and in flavonoids, which have anti-inflammatory properties,’ explains Cassandra.
卡桑德拉稱，“瑞士甜菜、無頭甘藍以及菠菜等綠葉蔬菜富含類胡蘿卜素以及黃酮類化合物，具有消炎的作用�！�
’They are also rich in minerals including magnesium, which supports our muscles and bones, and may help us to manage pain.’
“綠葉蔬菜還含有豐富的礦物質(zhì)，比如肌肉和骨骼所需的鎂元素，可幫助我們應(yīng)對疼痛。”
7. ORANGE VEGETABLES
7. 橙色蔬菜
’Orange vegetables, including carrots, squash and sweet potatoes are extremely high in carotenoids, another family of substances that have anti-inflammatory properties,’ says Shona.
肖娜表示，“胡蘿卜、南瓜、紅薯等橙色蔬菜中的胡蘿卜素含量極高，這是另一種具有消炎作用的`物質(zhì)�！�
’Some of these carotenoids - such as beta-carotene - can also convert to vitamin A in the body, which is vital for regulating and balancing our immune system,’ says Shona.
“一些類胡蘿卜素，如β-胡蘿卜素，可以在人體內(nèi)轉(zhuǎn)化為維生素A，這是調(diào)節(jié)和平衡人體免疫系統(tǒng)的重要元素�！�
8. OILY FISH
8.多脂魚
’Oily fish - such as salmon, mackerel, sardines, anchovies and herring - contain omega-3 fats EPA and DHA,’ explains Cassandra.
卡桑德拉稱，“鮭魚、鯖魚、沙丁魚、鳳尾魚和鯡魚等多脂魚富含omega-3不飽和脂肪酸EPA和DHA。”
’These omega-3s aren’t just good for our heart, they also have known anti-inflammatory activity.
“這些omega-3不飽和脂肪酸不僅對人類的心臟有益，還具有消炎的功效�！�
’What’s more, oily fish are one of our best food sources of vitamin D. Vitamin D is necessary for a balanced immune system, which helps to prevent chronic inflammation.’
“更重要的是，多脂魚是一種最好的維生素D食物來源。維生素D有助于預(yù)防慢性炎癥，是平衡免疫系統(tǒng)的必需物質(zhì)�！�
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