7大抗炎症美食来袭：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. 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!

试着在每天的饮食中加点抗炎症食物吧，吃得越频繁，你体内的炎症就越少。炎症控制住了，不但精力充沛、感觉倍儿棒，连减体重、对付游泳圈都变得更容易了呢！

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.Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach.

所有果蔬，因其营养丰富、纤维含量高，有助对抗慢性炎症。所以要确保每天食用足量蔬菜水果。而有些新鲜的农产品抗炎症效果尤为出众。饮食计划里要包括的超强抗炎症果蔬有苹果、浆果、西兰花、蘑菇、木瓜、菠萝和菠菜。

2. Green tea

绿茶

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.

这一温和的茶饮对减小腰围和消炎是再好不过的了。绿茶里的类黄酮有天然抗炎症功效，已有研究表明，绿茶里的儿茶素有助减少体脂。

3. Monounsaturated fats

单元不饱和脂肪

These heart-healthy fats help raise your healthy HDL cholesterol levels and reduce overall inflammation. Great sources include olive oil, almonds, and avocado.

这些有益心脏健康的脂肪有助于提高高密度脂蛋白胆固醇含量，可以全面减少炎症。橄榄油、杏仁和牛油果里含量最为丰富。

4. Omega-3 fatty acids

欧米珈-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，欧米珈-3脂肪酸含量高而欧米珈-6脂肪酸含量低的饮食与炎症减轻息息相关。含欧米珈-3脂肪酸的食物有核桃、亚麻籽还有鱼类，如阿拉斯加三文鱼。

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、姜黄、月桂还有红辣椒，都有强劲的抗炎功效。餐饮里尽量多加点吧。

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.

冲走体内会引发炎症的毒素，保持水分是大计。定下一天64盎司（约1.8升）的水分目标。记住，每运动30分钟，要多喝8盎司水。

7. Whole grains

全谷类食物

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.

全谷类食物纤维含量高，有助于控制体内胰岛素反应；其维生素B含量高，亦有助于减少体内激发炎症的同型半胱氨酸。