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.

每當(dāng)我們?cè)谀硞€(gè)地方受到感染了，我們就會(huì)想馬上買藥。從長(zhǎng)遠(yuǎn)來(lái)看，這將使你的身體像一個(gè)藥箱。

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

當(dāng)你的喉嚨和口腔發(fā)炎時(shí)，通常我們首先會(huì)采取“服用某些消炎藥”來(lái)解決問(wèn)題。

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".

事實(shí)上，有些食物可以減少體內(nèi)的慢性炎癥，所以你不需要把自己變成“藥劑”。

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.

炎癥癥狀在機(jī)體中很常見(jiàn)，它會(huì)使機(jī)體功能失效，逐漸阻塞機(jī)體器官，破壞和引起許多麻煩。因此，對(duì)抗和認(rèn)識(shí)炎癥在健康過(guò)程中極其重要。

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.

有些食物是炎癥的幫兇，或者最好遠(yuǎn)離它們。高水平的營(yíng)養(yǎng)學(xué)家為每個(gè)人分享了抗炎食物的最佳列表。請(qǐng)保存在您的日常膳食中使用。

1, Types of fish

魚類

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.

歐米茄3脂肪酸可以抑制炎癥，三文魚，沙丁魚，鱈魚，…富含這些物質(zhì)?；加新匝装Y的人應(yīng)該在日常飲食中定期食用這些魚。

2, Raw nuts

生堅(jiān)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較慢，可以防止血糖突然升高，幫助控制炎癥。

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。一些優(yōu)質(zhì)豆類，如紅豆、鷹嘴豆、豌豆等，富含B族維生素、鎂、鉀和可溶性纖維，血糖指數(shù)低，有利于對(duì)抗炎癥。

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.

所有的綠葉蔬菜都富含鎂，有助于減少炎癥。蘋果、柑橘、葡萄和深綠色葉蔬菜富含多酚，胡蘿卜、南瓜和其他富含類胡蘿卜素的橘黃色食物。這兩種方法都有助于減輕炎癥。

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、綠茶、烏龍茶等都是富含兒茶素的日常飲料，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質(zhì)，如姜黃素，烹調(diào)時(shí)適當(dāng)添加到食物中，會(huì)有很好的抗炎作用。

Foods that cause inflammation

引起炎癥的食物

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.

美國(guó)俄勒岡州立大學(xué)的營(yíng)養(yǎng)學(xué)家維多利亞·德雷克指出，含有大量精制面粉的食物會(huì)產(chǎn)生炎癥因子，與血糖的上升速度有關(guān)。高血糖會(huì)促進(jìn)炎癥的發(fā)展，所以限制含糖飲料、面包、糕點(diǎn)等的攝入，以消除體內(nèi)炎癥的風(fēng)險(xiǎn)。

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.

需要提醒人們酸奶是一種健康食品，但許多酸奶含糖量很高。最好在購(gòu)買之前看看營(yíng)養(yǎng)標(biāo)簽，或者選擇低糖牛奶，最好是無(wú)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會(huì)促進(jìn)炎癥的出現(xiàn)和發(fā)展，許多高脂肪食物，如餅干和奶茶，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.

許多加工食品被標(biāo)明含有反式脂肪酸或氫化油?；加嘘P(guān)節(jié)炎和鼻炎等慢性炎癥的人必須控制這種食物的攝入。

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.

美國(guó)紐約西奈山伊坎醫(yī)學(xué)院的研究人員發(fā)現(xiàn)，隨著油炸食品的減少，身體的炎癥標(biāo)志物也會(huì)減少。因?yàn)楹芏嘤驼ㄊ称肥褂玫挠投冀?jīng)過(guò)多次油炸，含有大量的飽和脂肪酸。

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，盡量選擇特級(jí)初榨橄欖油和有機(jī)菜籽油作為你的食用油。

4, Processed meat food

加工肉類食品

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.

經(jīng)過(guò)完整加工的肉制品，如意大利臘腸、香腸、火腿、培根等，富含飽和脂肪酸，會(huì)加重炎癥癥狀。用鮮肉代替加工過(guò)的肉制品。

5, Drink too much alcohol

飲酒過(guò)量

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

適量飲酒可以消除病毒和細(xì)菌，降低感染的可能性，但過(guò)量飲酒會(huì)導(dǎo)致或加重炎癥。

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，一些研究發(fā)現(xiàn)，紅酒中的抗氧化劑白藜蘆醇可以對(duì)抗炎癥，每天不應(yīng)超過(guò)1 - 2杯。