Is the weather damp and cold? Is the knee pain starting again? Nutritionists teach you to eat 4 types of food to help improve

The weather is getting cold and the knees are starting to hurt again? People with chronic stasis often make the stasis more stiff and uncomfortable due to the cold weather and high humidity. In addition, the cold weather is less active, so the symptoms of unsuitable stasis are more obvious. They feel pain and powerless as soon as they are active, especially the stadiums on the upper and lower floors are the most obvious. In fact, by eating foods that have anti-inflammatory effects, you can also achieve the effect of maintaining and inhibiting inflammation.

1. Cruciferous vegetables

Cruciferous vegetables contain the unique "Sulforaphane" (Sulforaphane). Research shows that it is a super strong antioxidant that helps reduce the body's inflammation. Research on inflammation has found that thiothion is an enzyme that can prevent the pain and inflammation of the disease, achieving the benefits of relieving pain. Cruciferous vegetables such as cauliflower, cauliflower, mustard, kale, kale, sauerkra, rapeseed, cabbage, Chinese cabbage, mustard, etc. It is recommended to eat at least two servings a day (each serving is half a bowl of cooked vegetables) to obtain appropriate sauerkra thio.

2.Spicy category

Since ancient times, people have known to add various spices to tea and vegetables to achieve the benefits of promoting cold and anti-inflammatory conditions. Among them, the active ingredients of ginger, garlic, ginger, yellow, black pepper, rosemary, turmeric, and Jiuleta are particularly effective in anti-inflammatory and relieving inflammation.

Especially ginger yellow, many studies have proved that its active ingredient "ginger yellow" is helpful for controlling inflammation and pain. The WHO recommends that the daily intake of ginger yellow should be "multiply 0 to 3 mg per kilogram", and should not exceed 200 mg per day. When people eat, they can sprinkle a little on the vegetables, or drink milk and soybeans. Essencephalos is a fat-soluble nutrient that is resistant to high temperatures. It is best to eat it after eating or eating it.

3. Omega-3 fatty acids rich in oil can prevent the production of prostaglandins and reduce the body's inflammation reaction. Research has proven that in addition to helping prevent chronic diseases such as cardiovascular disease and diabetes, it also helps to relieve pain and kidney reactions. Deep-sea fish such as fish, lemon, lemon, etc., as well as fruits such as linseed seeds, walnuts, walnuts, etc., are rich in Omega-3 fatty acids. It is recommended that you eat fish twice a week, 2 servings each time (about three finger sizes and thickness), and a small handful of fruits a day.

4. Increase the proportion of vegetables

Research has proved that excessive amounts of animal fat and protein can easily cause physical inflammation. Therefore, when the body develops various inflammation conditions, such as various chronic diseases, inflammation, and pain, it is better to replace animal fat and protein by eating a higher proportion of vegetables with vegetable oil and soybeans. Over time, the body's inflammation index can gradually decrease, and the body's health status can gradually improve.