久坐党福音！这8种食物能缓解腰酸背痛

Nutritionists Shona Wilkinson, Dr Marilyn Glenville and Cassandra Barns explain that the key to eliminating aches and pains is to reduce inflammation.

营养学家肖娜.威尔金森、玛里琳.格兰维尔博士和卡桑德拉.巴恩斯称，减轻疼痛的关键是消除炎症。

And adjusting your diet can help - they recommend introducing eight inflammation-fighting foods, including chia seeds, red cabbage and orange vegetables.

调节饮食有助于消炎——他们推荐了8种对抗炎症的食物，其中包括奇亚籽、紫甘蓝以及橙色蔬菜。

Shona, nutritionist at SuperfoodUK.com, said: ’Where there is pain, there is nearly always inflammation.

SuperfoodUK.com的营养师肖娜称，“疼痛的地方几乎都有炎症。”

’Long-lasting inflammation and pain can have various contributing factors. But we can make a difference with the foods that we eat.’

“持续的炎症和疼痛可能有多种原因，但是我们可以通过饮食改变。”

1. CHIA SEEDS

1. 奇亚籽

’Chia seeds are rich in omega-3 fatty acid and can help to reverse inflammation.

“奇亚籽富含Omega-3脂肪酸，有助于消除炎症。”

’They can also help with weight loss as they slow digestion, keeping you feeling fuller for longer and reducing sugar cravings,’ says Dr. Marilyn.

玛里琳称，“奇亚籽还有助于减肥，因为它能让消化变慢，让饱腹感更持久，可以降低对糖分摄入的渴求。”

2. BERRIES

浆果

’Most types of berries are rich in compounds called anthocyanins, which give them their red and purple colors,’ says Shona.

肖娜称，“大多数浆果类食物都富含花青素，花青素让它们呈现出红色和紫色。”

’Anthocyanins have potent antioxidant and anti-inflammatory properties and are the primary reason that blueberries in particular are known as a superfood.’

“花青素具有极强的抗氧化和消炎特性，这就是蓝莓被称为超级食物的主要原因。”

3. PINEAPPLE

3. 菠萝

’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，“菠萝含有一种名为菠萝蛋白酶的物质，这种酶（实际上是多种酶的复合物）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.

卡桑德拉称，“甜菜根中含有另一种可以消炎的复合物，甜菜素。”

’They have been found to protect the heart too.’

“人们发现甜菜素也可以保护心脏。”

5. RED CABBAGE

5. 紫甘蓝

’Red cabbage is high in anthocyanin pigments, similar to those found in berries,’ says Shona.

肖娜说，“紫甘蓝中的花青素苷色素含量极高，这种色素和浆果类食物中的色素类似。”

’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.’

“紫甘蓝也是维生素C含量最高的蔬菜之一。生吃紫甘蓝可以更好地保存其中的营养成分。”

6. LEAFY GREENS

6. 绿叶蔬菜

’Green vegetables such as Swiss chard, kale and spinach are high in carotenoids and in flavonoids, which have anti-inflammatory properties,’ explains Cassandra.

卡桑德拉称，“瑞士甜菜、无头甘蓝以及菠菜等绿叶蔬菜富含类胡萝卜素以及黄酮类化合物，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.’

“绿叶蔬菜还含有丰富的矿物质，比如肌肉和骨骼所需的镁元素，可帮助我们应对疼痛。”

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，“胡萝卜、南瓜、红薯等橙色蔬菜中的胡萝卜素含量极高，这是另一种具有消炎作用的物质。”

’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.

“一些类胡萝卜素，如β-胡萝卜素，可以在人体内转化为维生素A，这是调节和平衡人体免疫系统的重要元素。”

8. OILY FISH

8.多脂鱼

’Oily fish - such as salmon, mackerel, sardines, anchovies and herring - contain omega-3 fats EPA and DHA,’ explains Cassandra.

卡桑德拉称，“鲑鱼、鲭鱼、沙丁鱼、凤尾鱼和鲱鱼等多脂鱼富含omega-3不饱和脂肪酸EPA和DHA。”

’These omega-3s aren’t just good for our heart, they also have known anti-inflammatory activity.

“这些omega-3不饱和脂肪酸不仅对人类的心脏有益，还具有消炎的功效。”

’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，多脂鱼是一种最好的维生素D食物来源。维生素D有助于预防慢性炎症，是平衡免疫系统的必需物质。”