適合骨關(guān)節(jié)炎患者的好食物

適合骨關(guān)節(jié)炎患者的好食物

Many people find that making changes to their diet can help reduce osteoarthritis symptoms, including pain, stiffness, and swelling of the joints ...

許多人發(fā)現(xiàn)改變飲食可以幫助減輕骨關(guān)節(jié)炎的癥狀，包括疼痛、僵硬和關(guān)節(jié)腫脹……

The right diet can help improve osteoarthritis by reducing inflammation and preventing damage. Certain foods are known to reduce inflammation in the body, and adhering to an anti-inflammatory diet may improve symptoms. Antioxidants, for example, include vitamins A, C and E, which can help prevent joint damage.

正確的飲食可以通過減少炎癥和防止損傷來幫助改善骨關(guān)節(jié)炎。某些食物可以減少體內(nèi)的炎癥，堅持抗炎飲食可以改善癥狀?？寡趸瘎?，例如維生素A, C和E，可以幫助防止關(guān)節(jié)損傷。

People with osteoarthritis are also more likely to have an increase in cholessterol, and lowering cholesterol may improve symptoms of the disease. With diet can help patients quickly improve cholesterol levels.

患有骨關(guān)節(jié)炎的人更有可能增加膽甾醇，而降低膽固醇可以改善疾病的癥狀。配合飲食可以幫助患者迅速改善膽固醇水平。

Besides, it is necessary to maintain a reasonable weight. Because being overweight can put extra pressure on joints and excess fat storage in the body can cause further inflammation. Maintaining a healthy weight can help reduce the symptoms of osteoarthritis.

此外，保持合理的體重是必要的。因為超重會給關(guān)節(jié)帶來額外的壓力，體內(nèi)儲存的多余脂肪會導(dǎo)致進一步的炎癥。保持健康的體重可以幫助減輕骨關(guān)節(jié)炎的癥狀。

What foods arthritis patients should eat

關(guān)節(jié)炎患者應(yīng)該吃什么食物

1. Fatty fish

多脂魚

Fish oil is rich in healthy omega-3 fatty acids. These polyunsaturated fats have anti-inflammatory properties, making them beneficial for people with osteoarthritis. People with osteoarthritis should eat at least one serving of oily fish per week. Oily fish include: sardines, mackerel, salmon, and fresh tuna ...

魚油富含有益健康的歐米伽-3脂肪酸。這些不飽和脂肪具有抗炎特性，對患有骨關(guān)節(jié)炎的人有益?；加泄顷P(guān)節(jié)炎的人應(yīng)該每周至少吃一次富含油脂的魚。油性魚類有:沙丁魚、鯖魚、鮭魚和新鮮的金槍魚……

People who don't like fish can take supplements containing omega-3, such as fish oil, krill oil or flaxseed oil.

不喜歡吃魚的人可以服用含有omega-3的補充劑，如魚油、磷蝦油或亞麻籽油。

Other sources of omega-3 include chia seeds, flaxseed oil, and walnuts. These foods may also help fight inflammation.

其他的歐米伽-3來源包括奇亞籽，亞麻油和核桃。這些食物也可以幫助對抗炎癥。

2. Oil

油

In addition to fish oil, several other oils can reduce inflammation. Extra virgin olive oil contains a high content of oleocanthal, which may have properties similar to non-steroidal anti-inflammatory drugs (NSAIDs). Avocado oil and safflower oil are healthy options and can also help lower cholesterol.

除了魚油，其他幾種油也能減少炎癥。特級初榨橄欖油含有高含量的油柑醛，油柑醛可能具有類似于非甾體抗炎藥(NSAIDs)的特性。鱷梨油和紅花油是健康的選擇，也可以幫助降低膽固醇。

3. Milk

牛奶

Milk, yogurt, cheese are rich in calcium and vitamin D. These nutrients increase bone strength, which can improve pain symptoms. Milk also contains proteins that can help build muscle. People looking to manage their weight can choose low-fat options.

牛奶、酸奶和奶酪富含鈣和維生素d。這些營養(yǎng)物質(zhì)可以增強骨骼強度，改善疼痛癥狀。牛奶還含有蛋白質(zhì)，可以幫助肌肉發(fā)展。想要控制體重的人可以選擇低脂食品。

4. Dark green vegetables

深綠色蔬菜

Energy production and other metabolism in the body produce harmful byproducts called free radicals. Free radicals are not only harmful to cells, but have also been linked to rheumatoid arthritis (RA) and inflammation.

體內(nèi)的能量生產(chǎn)和其他代謝會產(chǎn)生有害的副產(chǎn)物，即自由基。自由基不僅對細胞有害，而且與類風(fēng)濕性關(guān)節(jié)炎(RA)和炎癥有關(guān)。

Green leafy vegetables like broccoli, spinach, Brussels sprouts, kale, choysum ... contain many antioxidants such as vitamins A, C and K, which help protect cells from the harmful effects of radicals. These foods also contain vitamin D, calcium to help protect bones ...

綠葉蔬菜像花椰菜，菠菜，球芽甘藍，羽衣甘藍，choysum…含有許多抗氧化劑，如維生素A, C和K，有助于保護細胞免受自由基的有害影響。這些食物還含有有助于保護骨骼的維生素D和鈣。

5. Broccoli

西蘭花

Broccoli and other cruciferous vegetables (cabbage and cauliflower) contain a compound called sulforaphane. Studies in rats show that sulforaphane suppresses the inflammatory process and may slow cartilage damage in osteoarthritis.

西蘭花和其他十字花科蔬菜(卷心菜和花椰菜)含有一種叫做蘿卜硫素的化合物。對大鼠的研究表明，蘿卜硫素抑制炎癥過程，可能減緩骨關(guān)節(jié)炎的軟骨損傷。

Some evidence also suggests that a diet high in cruciferous vegetables can prevent rheumatoid arthritis from developing in the first place.

一些證據(jù)也表明，多吃十字花科蔬菜可以從一開始就預(yù)防風(fēng)濕性關(guān)節(jié)炎的發(fā)生。

6. Green tea

綠茶

Polyphenols are antioxidants that experts believe can reduce inflammation and slow cartilage damage. Green tea contains high levels of polyphenols. It is also an readily available drink that should be included in the daily diet.

多酚是抗氧化劑，專家認為可以減少炎癥和減緩軟骨損傷。綠茶含有大量的多酚。它也是一種容易獲得的飲料，應(yīng)該包括在日常飲食中。

7. Garlic

大蒜

A compound called diallyl disulfide in garlic can act against enzymes in the body that damage cartilage.

大蒜中有一種叫做二烯丙基二硫化物的化合物可以對抗體內(nèi)破壞軟骨的酶。

8. Nuts

堅果

Nuts are good for the heart and contain a lot of calcium, magnesium, zinc, vitamin E and fiber. They also contain alpha-linolenic acid (ALA), which helps to boost the immune system.

堅果對心臟有益，含有大量的鈣、鎂、鋅、維生素E和纖維。它們還含有-亞麻酸(ALA)，有助于增強免疫系統(tǒng)。