适合骨关节炎患者的好食物

适合骨关节炎患者的好食物

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

许多人发现改变饮食可以帮助减轻骨关节炎的症状，包括疼痛、僵硬和关节肿胀……

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.

正确的饮食可以通过减少炎症和防止损伤来帮助改善骨关节炎。某些食物可以减少体内的炎症，坚持抗炎饮食可以改善症状。抗氧化剂，例如维生素A, C和E，可以帮助防止关节损伤。

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.

患有骨关节炎的人更有可能增加胆甾醇，而降低胆固醇可以改善疾病的症状。配合饮食可以帮助患者迅速改善胆固醇水平。

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，保持合理的体重是必要的。因为超重会给关节带来额外的压力，体内储存的多余脂肪会导致进一步的炎症。保持健康的体重可以帮助减轻骨关节炎的症状。

What foods arthritis patients should eat

关节炎患者应该吃什么食物

1. Fatty fish

多脂鱼

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 ...

鱼油富含有益健康的欧米伽-3脂肪酸。这些不饱和脂肪具有抗炎特性，对患有骨关节炎的人有益。患有骨关节炎的人应该每周至少吃一次富含油脂的鱼。油性鱼类有:沙丁鱼、鲭鱼、鲑鱼和新鲜的金枪鱼……

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

不喜欢吃鱼的人可以服用含有omega-3的补充剂，如鱼油、磷虾油或亚麻籽油。

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

其他的欧米伽-3来源包括奇亚籽，亚麻油和核桃。这些食物也可以帮助对抗炎症。

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.

除了鱼油，其他几种油也能减少炎症。特级初榨橄榄油含有高含量的油柑醛，油柑醛可能具有类似于非甾体抗炎药(NSAIDs)的特性。鳄梨油和红花油是健康的选择，也可以帮助降低胆固醇。

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、酸奶和奶酪富含钙和维生素d。这些营养物质可以增强骨骼强度，改善疼痛症状。牛奶还含有蛋白质，可以帮助肌肉发展。想要控制体重的人可以选择低脂食品。

4. Dark green vegetables

深绿色蔬菜

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.

体内的能量生产和其他代谢会产生有害的副产物，即自由基。自由基不仅对细胞有害，而且与类风湿性关节炎(RA)和炎症有关。

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 ...

绿叶蔬菜像花椰菜，菠菜，球芽甘蓝，羽衣甘蓝，choysum…含有许多抗氧化剂，如维生素A, C和K，有助于保护细胞免受自由基的有害影响。这些食物还含有有助于保护骨骼的维生素D和钙。

5. Broccoli

西兰花

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.

西兰花和其他十字花科蔬菜(卷心菜和花椰菜)含有一种叫做萝卜硫素的化合物。对大鼠的研究表明，萝卜硫素抑制炎症过程，可能减缓骨关节炎的软骨损伤。

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

一些证据也表明，多吃十字花科蔬菜可以从一开始就预防风湿性关节炎的发生。

6. Green tea

绿茶

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.

多酚是抗氧化剂，专家认为可以减少炎症和减缓软骨损伤。绿茶含有大量的多酚。它也是一种容易获得的饮料，应该包括在日常饮食中。

7. Garlic

大蒜

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

大蒜中有一种叫做二烯丙基二硫化物的化合物可以对抗体内破坏软骨的酶。

8. Nuts

坚果

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.

坚果对心脏有益，含有大量的钙、镁、锌、维生素E和纤维。它们还含有-亚麻酸(ALA)，有助于增强免疫系统。