7大抗炎症美食來襲 吃出健康 拯救啤酒肚
Try adding anti-inflammatory foods into your meal plan on a daily basis. The more often you eat these foods, the less inflammation that will be present in your body.
試着在每天的飲食中加點抗炎症食物吧，吃得越頻繁，你體內的炎症就越少。
When inflammation is under control, not only will you have more energy and feel better overall, but you'll also find that weight loss and reduction of belly fat both become easier!
炎症控制住了，不但精力充沛、感覺倍兒棒，連減體重、對付游泳圈都變得更容易了呢！
The following foods and nutrients can fight inflammation:
以下食物可以抗炎症：
1. Fruits and vegetables
果蔬
All fruits and vegetables, due to their rich nutrient and fiber content, help to combat chronic inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent than others.
所有果蔬，因其營養豐富、纖維含量高，有助對抗慢性炎症。所以要確保每天食用足量蔬菜水果。而有些新鮮的農產品抗炎症效果尤爲出衆。
Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach.
飲食計劃裏要包括的超強抗炎症果蔬有蘋果、漿果、西蘭花、蘑菇、木瓜、菠蘿和菠菜。
2. Green tea
綠茶
This mild beverage is great for helping shrink your waistline as well as for decreasing inflammation. The flavonoids in this tea have natural anti-inflammatory properties. And the compound EGCG in green tea has been shown to help reduce body fat.
這一溫和的茶飲對減小腰圍和消炎是再好不過的了。綠茶裏的類黃酮有天然抗炎症功效，已有研究表明，綠茶裏的兒茶素有助減少體脂。
3. Monounsaturated fats
單元不飽和脂肪
These heart-healthy fats help raise your healthy HDL cholesterol levels and reduce overall inflammation. Great sources include olive oil, almonds, and avocado.
這些有益心臟健康的脂肪有助於提高高密度脂蛋白膽固醇含量，可以全面減少炎症。橄欖油、杏仁和牛油果裏含量最爲豐富。
4. Omega-3 fatty acids
歐米珈-3脂肪酸
Research has shown that a diet with a high percentage of omega-3 fatty acids and a low percentage of omega-6 fatty acids has been linked with decreased inflammation. Food sources of omega-3s include walnuts, flaxseed, and fish, such as wild Alaskan salmon.
研究表明，歐米珈-3脂肪酸含量高而歐米珈-6脂肪酸含量低的飲食與炎症減輕息息相關。含歐米珈-3脂肪酸的食物有核桃、亞麻籽還有魚類，如阿拉斯加三文魚。
5. Spices
辛香料
Certain spices, including garlic, turmeric, cinnamon, ginger, and chili peppers, have potent inflammation-reducing capabilities, so try adding them to meals as often as possible.
有些辛香料，如大蒜、薑黃、月桂還有紅辣椒，都有強勁的抗炎功效。餐飲裏儘量多加點吧。
6. Water
水
Staying hydrated is essential to flushing inflammation-causing toxins out of your body. Aim for 64 ounces of water per day. Remember: Add an additional 8 ounces of water for every 30 minutes of exercise as well.
沖走體內會引發炎症的毒素，保持水分是大計。定下一天64盎司（約1.8升）的水分目標。記住，每運動30分鐘，要多喝8盎司水。
7. Whole grains
全穀類食物
Rich in fiber, whole grains help control the insulin response in your body. The high B vitamin content of whole grains also helps reduce the inflammatory hormone homocystine in the body.
全穀類食物纖維含量高，有助於控制體內胰島素反應；其維生素B含量高，亦有助於減少體內激發炎症的同型半胱氨酸。
