久坐黨福音！這8種食物能緩解腰酸背痛
由于缺乏運動，上班族或學生黨往往都有腰酸背痛的毛病。營養學專家表示，疼痛是炎癥引起的，而合理的飲食有助于消除炎癥、減輕疼痛。專家們推薦了8種有助于消炎止痛的食物，如果你經常在桌前久坐并且飽受頸椎、腰椎疼痛的折磨，那么不妨試試看。
Nutritionists Shona Wilkinson, Dr Marilyn Glenville and Cassandra Barns explain that the key to eliminating aches and pains is to reduce inflammation.
營養學家肖娜?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.
調節飲食有助于消炎——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，“大多數漿果類食物都富含花青素，花青素讓它們呈現出紅色和紫色。”
'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，這種酶（實際上是多種酶的復合物）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合物，甜菜素。”
'They have been found to protect the heart too.'
“人們發現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，比如肌肉和骨骼所需的鎂元素，可幫助我們應對疼痛。”
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。”
'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，可以在人體內轉化為維生素A，這是調節和平衡人體免疫系統的重要元素。”
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
由于缺乏運動，上班族或學生黨往往都有腰酸背痛的毛病。營養學專家表示，疼痛是炎癥引起的，而合理的飲食有助于消除炎癥、減輕疼痛。專家們推薦了8種有助于消炎止痛的食物，如果你經常在桌前久坐并且飽受頸椎、腰椎疼痛的折磨，那么不妨試試看。
Nutritionists Shona Wilkinson, Dr Marilyn Glenville and Cassandra Barns explain that the key to eliminating aches and pains is to reduce inflammation.
營養學家肖娜?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.
調節飲食有助于消炎——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，“大多數漿果類食物都富含花青素，花青素讓它們呈現出紅色和紫色。”
'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，這種酶（實際上是多種酶的復合物）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合物，甜菜素。”
'They have been found to protect the heart too.'
“人們發現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，比如肌肉和骨骼所需的鎂元素，可幫助我們應對疼痛。”
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。”
'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，可以在人體內轉化為維生素A，這是調節和平衡人體免疫系統的重要元素。”
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
