First, read the English article below.

In addition to being vital for your overall health, staying hydrated helps lubricate and cushion your joints. The right amount depends on your age, sex and other factors. As a general guideline, men should drink about 15.5 cups (3.7 L) of water per day. Women should drink about 11.5 cups (2.7 L) per day. Salmon, trout, and other fatty fish are great for joint health, so try to eat at least 2 to 3 servings per week. Avocados, nuts, olive oil, and other sources of healthy fats can help lubricate joints. While some fats are healthier than others, you should still moderate your fat and oil consumption.  Recommended daily allowances range from 5 to 7 teaspoons and depend on your age, sex, and activity level. A medium avocado contains 6 teaspoons of oil, 2 tablespoons (29.6 ml) of peanut butter contains 4 teaspoons of oil, and a serving of raw or roasted nuts contains 3 to 4 teaspoons of oil.  In moderation, unsaturated fats, such as those found in vegetable oils, are an important part of a healthy diet. Saturated and hydrogenated fats (also known as trans fats) aren't healthy choices and can increase LDL, or bad cholesterol levels. Sources of less healthy fats include butter, shortening, red meat, lard, and processed foods. Fruits and vegetables provide vitamins, minerals, and hydration, and many have anti-inflammatory properties. Leafy greens, broccoli, berries, and red grapes are packed with antioxidants. Sources of vitamin C, such as citrus fruits and peppers, can help prevent cartilage erosion.  The amount you need depends on your age, sex, and other factors. For a general guideline, aim for 1 1⁄2 to 2 cups (350 to 470 mL) of fruit per day. A small apple, large orange, or large banana are each 1 cup (240 mL) servings.  Try to eat 2 1⁄2 to 3 cups (590 to 710 mL) of vegetables per day.  Go for a mix of leafy greens, red and orange veggies, and starchy veggies (like corn or potatoes). Serving examples include 1 cup (240 mL) of cooked spinach, 2 sliced medium carrots or 12 baby carrots, a large tomato, and a large... 

Now, please write a short abstract for it in Chinese. Abstract:
喝足够的水来满足身体需求。 多吃鱼并摄取健康脂肪。 多吃水果和蔬菜。 不吃含有大量糖或盐的食物。 努力减肥。