哪些食物具有最好的抗炎作用?

哪些食物具有最好的抗炎作用?

Whenever we get an infection somewhere, we think about buying medicine right away. This in the long run will make your body like a medicine container.

每当我们在某个地方受到感染了，我们就会想马上买药。从长远来看，这将使你的身体像一个药箱。

When your throat and mouth become inflamed, most often we will first respond to "taking certain anti-inflammatory medications" to solve the problem.

当你的喉咙和口腔发炎时，通常我们首先会采取“服用某些消炎药”来解决问题。

In fact, there are some foods that can reduce chronic inflammation in the body, so you don't need to turn yourself into a "potion".

事实上，有些食物可以减少体内的慢性炎症，所以你不需要把自己变成“药剂”。

Inflammatory symptoms occur in the body quite commonly, it will make the function less effective, gradually obstructing body organs, destroying and causing many troubles. Therefore, fighting inflammation and recognizing them is extremely important in the health process.

炎症症状在机体中很常见，它会使机体功能失效，逐渐阻塞机体器官，破坏和引起许多麻烦。因此，对抗和认识炎症在健康过程中极其重要。

Some foods are accomplices of inflammation, or it is better to stay away from them. Highly qualified nutritionists share the best list of anti-inflammatory foods for everyone. Please save to apply in your daily meals.

有些食物是炎症的帮凶，或者最好远离它们。高水平的营养学家为每个人分享了抗炎食物的最佳列表。请保存在您的日常膳食中使用。

1, Types of fish

鱼类

Omega 3 fatty acids can inhibit inflammation, salmon, sardines, cod, ... are rich in such substances. People with chronic inflammation should include these fish regularly in their daily diet.

欧米茄3脂肪酸可以抑制炎症，三文鱼，沙丁鱼，鳕鱼，…富含这些物质。患有慢性炎症的人应该在日常饮食中定期食用这些鱼。

2, Raw nuts

生坚果

Whole and unrefined whole grain foods have a slower digestion rate, prevent sudden spikes in blood sugar and help control inflammation.

全谷物和未加工的全谷物食物消化速度较慢，可以防止血糖突然升高，帮助控制炎症。

Whole grains include millet and brown rice. Some high-quality beans, such as red beans, chickpeas, peas, etc., are rich in B vitamins, magnesium, potassium and soluble fiber, and have a low glycemic index, which is beneficial for fighting inflammation.

全谷物包括小米和糙米。一些优质豆类，如红豆、鹰嘴豆、豌豆等，富含B族维生素、镁、钾和可溶性纤维，血糖指数低，有利于对抗炎症。

3, Fruits and vegetables

水果和蔬菜

All green leafy vegetables are rich in magnesium, which helps reduce inflammation. Apples, citrus, grapes and dark green leafy vegetables are rich in polyphenols, carrots, pumpkins and other orange-yellow foods that are rich in carotenoids. Both are beneficial for reducing inflammation.

所有的绿叶蔬菜都富含镁，有助于减少炎症。苹果、柑橘、葡萄和深绿色叶蔬菜富含多酚，胡萝卜、南瓜和其他富含类胡萝卜素的橘黄色食物。这两种方法都有助于减轻炎症。

Consume 300 to 500 grams of vegetables and 200 to 350 grams of fruit per day.

每天食用300至500克蔬菜和200至350克水果。

4, Tea

茶

White tea, green tea, oolong and other teas are all catechin-rich daily drinks, which have antioxidant and anti-inflammatory effects.

白茶、绿茶、乌龙茶等都是富含儿茶素的日常饮料，具有抗氧化和抗炎作用。

5, Some spices

一些香料

Ginger, garlic, chili, cinnamon and other ingredients contain lots of natural anti-inflammatory substances, such as curcumin, which can be added to foods properly when cooking, which will have a great anti-inflammatory effect.

生姜、大蒜、辣椒、肉桂等成分中含有大量天然的抗炎物质，如姜黄素，烹调时适当添加到食物中，会有很好的抗炎作用。

Foods that cause inflammation

引起炎症的食物

1, Sweets, sweets

糖果，甜食

Nutritionist Victoria Drake of Oregon State University (USA) pointed out that foods containing large amounts of refined flour will create inflammatory factors, related to the speed of blood sugar. High blood sugar promotes the development of inflammation, so limit your intake of sugary drinks, bread, pastries, etc. to eliminate the risk of inflammation in the body.

美国俄勒冈州立大学的营养学家维多利亚·德雷克指出，含有大量精制面粉的食物会产生炎症因子，与血糖的上升速度有关。高血糖会促进炎症的发展，所以限制含糖饮料、面包、糕点等的摄入，以消除体内炎症的风险。

You need to remind people that yogurt is a healthy food, but many yogurts are high in sugar. It's best to look at the nutrition label before buying, or choose a low-sugar milk, preferably a sugar-free one.

需要提醒人们酸奶是一种健康食品，但许多酸奶含糖量很高。最好在购买之前看看营养标签，或者选择低糖牛奶，最好是无糖的。

2, Foods high in fat

高脂肪的食物

Studies have shown that foods containing trans fatty acids can promote the appearance and development of inflammation in the body, and many high-fat foods like biscuits and milk tea contain unhealthy fatty acids.

研究表明，含有反式脂肪酸的食物会促进炎症的出现和发展，许多高脂肪食物，如饼干和奶茶，都含有不健康的脂肪酸。

Many processed foods are labeled as containing trans fatty acids or hydrogenated oils. People with chronic inflammation like arthritis and rhinitis must control this food intake.

许多加工食品被标明含有反式脂肪酸或氢化油。患有关节炎和鼻炎等慢性炎症的人必须控制这种食物的摄入。

3, Fried food

油炸食品

Researchers at the Icahn School of Medicine, Mount Sinai in New York (USA) found that as the amount of fried food decreases, the body's inflammatory markers also decrease. Because a lot of fried foods use oil that has been fried many times, containing lots of saturated fatty acids.

美国纽约西奈山伊坎医学院的研究人员发现，随着油炸食品的减少，身体的炎症标志物也会减少。因为很多油炸食品使用的油都经过多次油炸，含有大量的饱和脂肪酸。

Eat less fried foods, and try to choose extra virgin olive oil and organic canola oil as your cooking oil.

少吃油炸食品，尽量选择特级初榨橄榄油和有机菜籽油作为你的食用油。

4, Processed meat food

加工肉类食品

Meat products that have undergone a complete processing, such as salami, sausages, ham and bacon, are rich in saturated fatty acids, which can aggravate inflammatory symptoms. Use fresh meat instead of processed meat products.

经过完整加工的肉制品，如意大利腊肠、香肠、火腿、培根等，富含饱和脂肪酸，会加重炎症症状。用鲜肉代替加工过的肉制品。

5, Drink too much alcohol

饮酒过量

Topical alcohol can eliminate viruses and bacteria and reduce the likelihood of infection, but drinking too much can cause or worsen inflammation.

适量饮酒可以消除病毒和细菌，降低感染的可能性，但过量饮酒会导致或加重炎症。

However, several studies have found that the antioxidant resveratrol in red wine may fight inflammation, which should not exceed 1 or 2 glasses a day.

然而，一些研究发现，红酒中的抗氧化剂白藜芦醇可以对抗炎症，每天不应超过1 - 2杯。