天然止痛食物

 　　Chronic¹ pain can be a debilitating² condition. It can consume a person, leaving him or her incapacitated and unable to perform basic daily tasks. Prescriptions³ for pain medication have climbed 300 percent in the past decade. This has led to increased deaths: 46 people per day, or almost 17,000 people per year – that’s up more than 400 percent since 1999, according to Consumer Reports. There alternative remedies, one of which includes natural foods. In general, eating a diet rich in anti-inflammatory foods can help with pain relief, Lara Felton, a leading RDN and head of the dietary team at mobile nutrition app ShopWell, says.

　　慢性疼痛可能会使人衰弱。它会消耗人体能量，使人们丧失能力、连日常行动都不方便。过去十年，止痛药的处方上涨至300%。《消费者报告》（Consumer Reports）称：这就造成了死亡人数的增加：每天有46人丧生，或每年有近17000人丧生——与1999年相比，涨幅超过了400%。关于慢性疼痛也有其他的治疗方法，其中一个就是天然食物。一般来说，饮食中含有消炎食物本身就能缓解疼痛，劳拉?费尔顿说道，她是一位主流注册营养师，也是移动营养软件ShopWell饮食团队的负责人。

　　Spinach⁴

　　菠菜

　　“You’ll find these powerhouse phytonutrients in leafy greens like spinach,” Felton says. Spinach is also rich in vitamin K and dramatically reduces inflammatory markers in the blood, according to the Arthritis⁵ Foundation. Spinach is also the kind of leafy green that alleviates⁶ pain from stomach ulcers⁸. The fiber⁹ can help the ulcer⁷ heal faster and stop the formation of additional ulcers, the Royal Society of Chemistry, U.K.’s professional body for chemical scientists, says.

　　“你可以从菠菜等绿叶蔬菜中获得有效的植物营养素，”费尔顿说道。关节炎基金会称：菠菜富含维他命K、可大量减少血液中的炎症物质。菠菜也是能缓解胃溃疡疼痛的绿叶蔬菜。菠菜中的纤维素可帮助溃疡更快愈合、还能阻止其它溃疡的形成，皇家化学学会（英国化学科学家专业机构）说道。

　　Swiss chard

　　瑞士甜菜

　　Swiss chard is also full of phytonutrients, Felton says. The vegetable is especially helpful in fighting menstrual cramps¹⁰ and migraines, according to the Physicians Committee for Responsible Medicine. Chards are rich in soluble¹¹ fiber, which is important in preventing stomach pain, belly¹² bloat and intestinal¹³ fermentations.

　　瑞士甜菜也富含植物营养素，费尔顿说道。根据责任医药医生委员会（the Physicians Committee for Responsible Medicine）所述，瑞士甜菜在治疗月经痉挛和偏头痛方面，效果尤为显著。甜菜富含可溶解纤维，对于预防胃痛、腹胀和肠道发酵至关重要。

　　Kale

　　羽衣甘蓝

　　Researchers have identified over 45 different flavonoids in kale, according to Ali Miller¹⁴, RD, LD, CDE registered dietitian¹⁵ and author of Naturally Nourished: Food-as-Medicine Solutions for Optimal¹⁶ Health Cookbook. Kaempferol and quercetin top the list. “These flavonoids combine both antioxidant, anti-inflammatory, and anti-cancer benefits in a way that gives kale a leading dietary role as a superfood,” Miller says. “Kale can provide great benefits in combating chronic inflammation and oxidative stress while supporting reduced histamine expression during allergy¹⁷ season.”

　　阿里?米乐是注册营养师，也是《自然营养：以食为药达到理想健康状态》（Naturally Nourished: Food-as-Medicine Solutions for Optimal Health Cookbook）一书的作者，据她所述，研究员们已在羽衣甘蓝中发现了不止45种不同的黄酮类化合物。含量最多的就是山萘酚和槲皮素。“这些黄酮类化合物既有抗氧化、抗炎的优点，又有抗癌效果，因此作为超级食物的羽衣甘蓝就有了领先的饮食作用，”米乐说道。“羽衣甘蓝可抵抗慢性炎症和氧化应激，同时还能支持过敏季节下降的组织胺水平。”

　　Chocolate milk

　　巧克力牛奶

　　Muscle soreness, which can be pretty painful, often results from waiting too long after a workout to refuel. Aim to do that within 30 minutes with a mix of carbohydrates¹⁸ and protein like chocolate milk, Felton says. A study shows that it may be the best post-exercise drink.

　　肌肉酸痛会让人十分痛苦，通常是锻炼后补充能量等待时间过长引起的。费尔顿说道，试着将目标设为锻炼后30分钟内摄入碳水化合物和蛋白质，比如巧克力牛奶。一项研究表明：巧克力牛奶可能是最佳运动后饮料。

1 chronic   

adj.(疾病)长期未愈的，慢性的；极坏的

参考例句：

• Famine differs from chronic malnutrition.饥荒不同于慢性营养不良。
• Chronic poisoning may lead to death from inanition.慢性中毒也可能由虚弱导致死亡。

2 debilitating   

a.使衰弱的

参考例句：

• The debilitating disease made him too weak to work. 这个令他衰弱的病，使他弱到没有办法工作。
• You may soon leave one debilitating condition or relationship forever. 你即将永远地和这段霉运说拜拜了。

3 prescriptions   

药( prescription的名词复数 )； 处方； 开处方； 计划

参考例句：

• The hospital of traditional Chinese medicine installed a computer to fill prescriptions. 中医医院装上了电子计算机来抓药。
• Her main job was filling the doctor's prescriptions. 她的主要工作就是给大夫开的药方配药。

4 spinach   

n.菠菜

参考例句：

• Eating spinach is supposed to make you strong.据说吃菠菜能使人强壮。
• You should eat such vegetables as carrot,celery and spinach.你应该吃胡萝卜、芹菜和菠菜这类的蔬菜。

5 arthritis   

n.关节炎

参考例句：

• Rheumatoid arthritis has also been linked with the virus.风湿性关节炎也与这种病毒有关。
• He spent three months in the hospital with acute rheumatic arthritis.他患急性风湿性关节炎，在医院住了三个月。

6 alleviates   

减轻，缓解，缓和( alleviate的名词复数 )

参考例句：

• Heat often alleviates pain. 热常常能减缓疼痛。
• A cold compress often alleviates pain. 冷敷常会减轻疼痛。

7 ulcer   

n.溃疡，腐坏物

参考例句：

• She had an ulcer in her mouth.她口腔出现溃疡。
• A bacterium is identified as the cause for his duodenal ulcer.一种细菌被断定为造成他十二指肠溃疡的根源。

8 ulcers   

n.溃疡( ulcer的名词复数 )；腐烂物；道德败坏；腐败

参考例句：

• Detachment of the dead cells produces erosions and ulcers. 死亡细胞的脱落，产生糜烂和溃疡。 来自辞典例句
• 75% of postbulbar ulcers occur proximal to the duodenal papilla. 75％的球后溃疡发生在十二指肠乳头近侧。 来自辞典例句

9 fiber   

n.纤维，纤维质

参考例句：

• The basic structural unit of yarn is the fiber.纤维是纱的基本结构单元。
• The material must be free of fiber clumps.这种材料必须无纤维块。

10 cramps   

n. 抽筋, 腹部绞痛, 铁箍 adj. 狭窄的, 难解的 v. 使...抽筋, 以铁箍扣紧, 束缚

参考例句：

• If he cramps again let the line cut him off. 要是它再抽筋，就让这钓索把它勒断吧。
• "I have no cramps." he said. “我没抽筋，"他说。

11 soluble   

adj.可溶的；可以解决的

参考例句：

• These tablets are soluble in water.这些药片可在水中溶解。
• Camphor is soluble in alcohol.樟脑在酒精中可以溶化。

12 belly   

n.肚子，腹部；(像肚子一样)鼓起的部分，膛

参考例句：

• The boss has a large belly.老板大腹便便。
• His eyes are bigger than his belly.他眼馋肚饱。

13 intestinal   

adj.肠的；肠壁；肠道细菌

参考例句：

• A few other conditions are in high intestinal obstruction. 其它少数情况是高位肠梗阻。 来自辞典例句
• This complication has occasionally occurred following the use of intestinal antiseptics. 这种并发症偶而发生在使用肠道抗菌剂上。 来自辞典例句

14 miller   

n.磨坊主

参考例句：

• Every miller draws water to his own mill.磨坊主都往自己磨里注水。
• The skilful miller killed millions of lions with his ski.技术娴熟的磨坊主用雪橇杀死了上百万头狮子。

15 dietitian   

n.营养学家

参考例句：

• You can seek the advice of a nutritionist or dietitian.你可以征求营养师或饮食专家的意见。
• I have no doubt she would make a good dietitian.毫无疑问她会成为优秀的营养学家。

16 optimal   

adj.最适宜的；最理想的；最令人满意的

参考例句：

• What is the optimal mix of private and public property rights in natural resources?私人和国家的自然资源产权的最适宜的组合是什么？
• Optimal path planning is a key link for the sailing contest.帆船最优行驶路径规划是帆船比赛取胜的关键环节。

17 allergy   

n.(因食物、药物等而引起的)过敏症

参考例句：

• He developed an allergy to pollen.他对花粉过敏。
• The patient had an allergy to penicillin.该患者对青霉素过敏。

18 carbohydrates   

n.碳水化合物，糖类( carbohydrate的名词复数 )；淀粉质或糖类食物

参考例句：

• The plant uses the carbohydrates to make cellulose. 植物用碳水化合物制造纤维素。 来自《简明英汉词典》
• All carbohydrates originate from plants. 所有的碳水化合物均来自植物。 来自辞典例句