类风湿关节炎(RA)是一种可以导致关节破坏,甚至累及全身的常见风湿免疫病,虽然近年来药物治疗效果尚可,但仍是无法断根!
因此,如何预防显得尤为重要。
于是,英国杂志 Annals of the Rheumatic Diseases 就发表了这样一篇文章,多吃富含「Omega-3」的多元不饱和脂肪酸食物就能预防类风湿关节炎,降低它的发病风险。
原文是这样描述的:
In this prospective cohort study of middle-aged and older women, we observed a statistically significant inverse association between in take of dietary long-chain n-3 PUFAs and rheumatoid arthritis (RA).
Long-term consistently high intake in both 1987 and 1997 of > 0.21 g/day (corresponding to at least one serving per week of fatty fish or four servings per week of lean fish), was associated with a 52% decrease in risk of RA.
Consistent long-term consumption (FFQ1987 and FFQ1997) of fish ≥1 serving per week compared with<1 was associated with a 29% decrease in risk (RR 0.71; 95% CI 0.48 to 1.04).
研究者调查了 3.2 万名中老年女性,进行平均7.5年随访,结果表明,如果每天平均摄入 0.21 g 以上的 Omega-3,则能让类风湿关节炎的发病风险降低 52%。
富含Omega-3不饱和脂肪酸的食物首选鱼类,作者也得出结论,多吃鱼可以使类风湿关节炎风险下降29%。
富含Omega-3不饱和脂肪酸的食物有:
1.鱼类:三文鱼,鲭鱼、鲱鱼、湖鳟鱼、沙丁鱼、长鳍金枪鱼等;
2.种子类:亚麻籽、南瓜子、向日葵、芝麻等;
3.坚果类:榛子、山核桃等;
4.蔬菜:菜花、菠菜、毛豆、马齿笕等;
5.橄榄油;
6.蛋、豆类等。
参考文献:Di Giuseppe D, Wallin A, Bottai M, et al. Long-term intake of dietary long-chain n-3 polyunsaturated fatty acids and risk of rheumatoid arthritis: a prospective cohort study of women[J]. Ann Rheum Dis. 2014;73: 1949–1953.
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