治痠痛的食療偏方
楊惟婷整理
目前全球有超過3.5億人罹患關節炎,亞洲每4人當中就有1人深受其擾;在台灣,關節問題更是導致殘障的首要疾病。
其中,骨質疏鬆症僅次於心血管疾病,是全球第二大的疾病,且不論男女一旦過了30~35歲骨骼質量達顛峰後,就會開始以每年約0.5~1%的速度流失,尤其女性在停經以後,流失速度會更快,更容易罹患骨質疏鬆症。
其實,只要平日吃對食物,保護關節其實很簡單。但究竟吃什麼食物對關節最好?
一、關節保養的好食物
基本上,有三類食物在保養關節的效果上,被大家普遍認可:
1、抗發炎食物
關節炎是身體發炎反應,由於前列腺素是引起組織發炎的元兇,因此抑制前列腺素是減輕關節發炎症狀的主要途徑。而可抑制前列腺素的食物如下:
◎深海魚、魚油:
富含Omega-3脂肪酸,可阻止前列腺素產生,最佳來源是鮭魚、鮪魚、鯖魚(小型青花魚)、鯡魚、大比目魚等深海魚類,馬偕營養師趙強建議一週吃魚3~4次,若吃魚油膠囊則一天攝取約6克。
◎蔥、薑、蒜、辣椒:
薑已證實可抑制介白素和前列腺素的合成,減少發炎反應,效果類似一般消炎止痛藥物,既可減少發炎反應、又不會有副作用;美國臨床研究更指出,薑萃取物可以減輕關節疼痛,甚至減少止痛藥的服用。因此,四川人嗜吃麻辣鍋去風寒,風寒指的就是風濕。
◎柑橘類食物:
富含類黃酮是最大特色,類黃酮素不但可加強關節內膠質的彈性,還能抑制關節發炎反應,更有捕捉自由基的功效。
柑橘類如柳丁、橘子、葡萄柚等水果,其他含類黃酮素食物包括櫻桃、李子、鳳梨、木瓜、甜椒等。
趙強提醒,柑橘類水果的類黃酮素和維生素C含量最高的部位在「白絲」,最好一併吃下肚。
2、抗氧化食物
含抗氧化劑的食物可對抗自由基,減輕關節不適,主要包括:
◎維生素A
◎類胡蘿蔔素:木瓜、南瓜、芒果、菠菜。
◎維生素E:腰果、花生、葵花子、杏仁。
◎維生素C:除了有抗氧化功效之外,還能做為膠原蛋白的輔酶,舉足輕重,來源食物有奇異果、葡萄柚、柳橙、芥蘭、青椒……等。
◎硒:研究報告指出,補充病人缺乏的硒,可改善退化性關節炎的症狀,硒的最佳來源有龍蝦、大蒜、洋蔥、全穀類。
3、有助於關節軟骨修復的食物
◎膠原蛋白及葡萄糖胺
以軟骨的構造來說,最重要的成分是膠原蛋白和葡萄糖胺。
趙強建議,如果真的要從食物中補充膠原蛋白,白木耳比豬皮、雞爪好得多,因為動物來源的必需胺基酸不夠完整,且易攝取到多餘油脂。而葡萄糖胺保健食品適用於初期退化性關節炎患者,邱彥碩醫師指出,體重90公斤以下的人,每天要吃1500毫克,90公斤以上則須增加到每天2000毫克才有效。
◎有機硫化物
「硫」是構成人體結構的重要礦物元素,包括皮膚、頭髮、指甲、內臟和關節軟骨當中都含有豐富的硫化物。
邱彥碩醫師指出,MSM(甲基硫醯基甲烷,有機硫化物的一種)可幫助軟骨基質的支撐,等同於彈性蛋白,並可強化韌帶細胞的強度、增加潤滑黏液的分泌量。
◎十字花科,如高麗菜、花椰菜、芥藍菜、蘿蔔都含有豐富有機硫化物,大蒜、洋蔥、蛋黃也是好選擇。
二、控制體重和運動
儘管部份食物因為有抗氧化、抗發炎等特殊作用,被認為多吃有益關節健康,但專家更強調均衡飲食,多蔬菜、少肉類有助於關節保養。
專家更提醒,油、鹽、糖都使身體產生葡萄糖胺的效率變差,營養代謝消化變慢,因此烹調時也應遵循少油、少鹽、少糖的健康飲食原則。
更重要的是,控制體重才不會造成關節負擔,關節不會加速磨損,並且經常運動,鍛鍊肌肉、同時增加關節靈活度,才是常保關節青春的不二法門。
三、治酸痛的食療偏方
(一)關節保養偏方—-「雞腳棗參湯」
患有骨質疏鬆症者,從X光片中,很容易可以看出骨質出現很多的小孔洞,長期下來會有腰部、背部、骨頭的酸痛;這種酸痛通常是在同一個姿勢太久,比如坐太久或站太久之後,就會感到酸痛。在臨床的報告中顯示,女性比男性更容易罹患骨質疏鬆症。
而骨質疏鬆症另一個嚴重的副作用就是,稍一不慎,遇有滑跤、跌倒,就非常容易造成骨折,而這時候的骨折更不容易治癒、復原。
因此,中年人在未罹患骨質疏鬆症之前即應盡早「存骨本」,而銀髮族更需要適時補充鈣質。喝牛奶、吃奶製品固然是很好的補充方法,但是「雞腳棗參湯」更是關節保養的有效偏方。
雞腳棗參湯專治骨質疏鬆、軟骨磨損,療效神速。
病症:骨質疏鬆、雙腳無力、軟骨磨損不良於行者。
藥材:雞腳10隻、紅棗7個、高麗參7片。
做法:
做法非常簡單,首先將雞腳洗淨(土雞或肉雞均可,不過仍以土雞為佳),將雞腳於開水中川燙後,在粘板上用刀背拍破骨頭,連同紅棗與高麗參,放入大碗公或不鏽鋼鍋中,加水淹過所有材料,用電鍋慢燉至雞腳爛透為止,隨即將浮油撈去,趁熱吃肉喝湯。
吃法:
一帖可分二天吃,剛開始每周至少吃三帖,一個月後,每周吃一帖即可,不出二個月軟骨、骨本必定會補充進來。
對於膽固醇太高者,可以不吃肉,則膽固醇就不會太高。
(二)治療長期痠痛偏方—-「米酒蒸地瓜」
上班族因久坐辦公桌未適時、適度運動,很容易罹患閃到腰、僵直性脊椎炎、長骨刺,坐沙發起身時,脊椎骨會痛,尤其是幾乎不能修剪自己的脚趾甲。
可在睡前將一斤地瓜,加上三分之一瓶的米酒,約浸到地瓜的一半高度,放入大同電鍋,外鍋約7-8小格量杯的水,按下電源,翌晨就可將酒連同地瓜一起吃下,有酒香的地瓜當早餐,亦堪稱人間美味了!
純米釀造的米酒能促進血液循環,蒸過後酒精已揮發掉。
地瓜纖維質高能排毒,含大量粘蛋白,這是一種膠原和多糖類物質組成的混合物,對我們人體有特殊的保護作用,它能預防心血管疾病,保持動脈血管彈性。
(三)治痛風—-「百合瘦肉湯」
痛風是都市流行病,原因沒啥,只為吃得太好、喝得太香、煙也抽得太多了。
痛風是尿酸太多形成結晶積聚在關節腔引致炎症才会紅腫痛的,酸鹼一平衡,什麽痛,什麽風都沒有了.
食用鮮百合煲瘦肉,每星期一次,一個月後,這食療的功效出奇了!
建議:鮮百合四個,在超市有賣;瘦肉三両、切粒、汆水,就是把肉放在冷水中,水一煲滾就熄火,水倒掉,這樣可以減少肉中的嘌呤。
瘦肉、百合用5碗水煲一個半小時,煲剩1碗左右,一次喝掉。
本文摘自﹕康健雜誌 140期 文/林慧淳
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