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7大抗炎症美食
添加时间:2016-09-04 21:02:27 浏览次数: 作者:未知
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  • 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 nutrients2 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 nutrient1 and fiber3 content, help to combat chronic4 inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent5 than others.Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli6, mushrooms, papaya, pineapple, and spinach7.

    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 beverage8 is great for helping9 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 cholesterol10 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 walnuts11, flaxseed, and fish, such as wild Alaskan salmon12.

    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, ginger13, and chili14 peppers, have potent inflammation-reducing capabilities15, 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

    Staying hydrated is essential to flushing inflammation-causing toxins16 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 hormone17 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。

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    1 nutrient [ˈnju:triənt] 3vpye   第8级
    adj.营养的,滋养的;n.营养物,营养品
    参考例句:
    • Magnesium is the nutrient element in plant growth. 镁是植物生长的营养要素。
    • The roots transmit moisture and nutrient to the trunk and branches. 根将水分和养料输送到干和枝。
    2 nutrients ['nju:trɪənts] 6a1e1ed248a3ac49744c39cc962fb607   第8级
    n.(食品或化学品)营养物,营养品( nutrient的名词复数 )
    参考例句:
    • a lack of essential nutrients 基本营养的缺乏
    • Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》
    3 fiber ['faɪbə] NzAye   第7级
    n.纤维,纤维质
    参考例句:
    • The basic structural unit of yarn is the fiber. 纤维是纱的基本结构单元。
    • The material must be free of fiber clumps. 这种材料必须无纤维块。
    4 chronic [ˈkrɒnɪk] BO9zl   第7级
    adj.(疾病)长期未愈的,慢性的;极坏的
    参考例句:
    • Famine differs from chronic malnutrition. 饥荒不同于慢性营养不良。
    • Chronic poisoning may lead to death from inanition. 慢性中毒也可能由虚弱导致死亡。
    5 potent [ˈpəʊtnt] C1uzk   第7级
    adj.强有力的,有权势的;有效力的
    参考例句:
    • The medicine had a potent effect on your disease. 这药物对你的病疗效很大。
    • We must account of his potent influence. 我们必须考虑他的强有力的影响。
    6 broccoli [ˈbrɒkəli] 1sbzm   第10级
    n.绿菜花,花椰菜
    参考例句:
    • She grew all the broccoli plants from seed. 这些花椰菜都是她用种子培育出来的。
    • They think broccoli is only green and cauliflower is only white. 他们认为西兰花只有绿色的,而菜花都是白色的。
    7 spinach [ˈspɪnɪtʃ] Dhuzr5   第10级
    n.菠菜
    参考例句:
    • Eating spinach is supposed to make you strong. 据说吃菠菜能使人强壮。
    • You should eat such vegetables as carrot, celery and spinach. 你应该吃胡萝卜,芹菜和菠菜这类的蔬菜。
    8 beverage [ˈbevərɪdʒ] 0QgyN   第7级
    n.(水,酒等之外的)饮料
    参考例句:
    • The beverage is often colored with caramel. 这种饮料常用焦糖染色。
    • Beer is a beverage of the remotest time. 啤酒是一种最古老的饮料。
    9 helping [ˈhelpɪŋ] 2rGzDc   第7级
    n.食物的一份&adj.帮助人的,辅助的
    参考例句:
    • The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
    • By doing this, they may at times be helping to restore competition. 这样一来,他们在某些时候,有助于竞争的加强。
    10 cholesterol [kəˈlestərɒl] qrzzV   第8级
    n.(U)胆固醇
    参考例句:
    • There is cholesterol in the cell of body. 人体细胞里有胆固醇。
    • They are determining the serum-protein and cholesterol levels. 他们正在测定血清蛋白和胆固醇的浓度。
    11 walnuts ['wɔ:lnʌts] 465c6356861ea8aca24192b9eacd42e8   第8级
    胡桃(树)( walnut的名词复数 ); 胡桃木
    参考例句:
    • Are there walnuts in this sauce? 这沙司里面有核桃吗?
    • We ate eggs and bacon, pickled walnuts and cheese. 我们吃鸡蛋,火腿,腌胡桃仁和干酪。
    12 salmon [ˈsæmən] pClzB   第7级
    n.鲑,大马哈鱼,橙红色的
    参考例句:
    • We saw a salmon jumping in the waterfall there. 我们看见一条大马哈鱼在那边瀑布中跳跃。
    • Do you have any fresh salmon in at the moment? 现在有新鲜大马哈鱼卖吗?
    13 ginger [ˈdʒɪndʒə(r)] bzryX   第7级
    n.姜,精力,淡赤黄色;adj.淡赤黄色的;vt.使活泼,使有生气
    参考例句:
    • Ginger shall be hot in the mouth. 生姜吃到嘴里总是辣的。
    • There is no ginger in the young man. 这个年轻人没有精神。
    14 chili [ˈtʃɪli] JOlzm   第12级
    n.辣椒
    参考例句:
    • He helped himself to another two small spoonfuls of chili oil. 他自己下手又加了两小勺辣椒油。
    • It has chocolate, chili and other spices. 有巧克力粉,辣椒和其他的调味品。
    15 capabilities [ˌkeɪpəˈbɪlɪti:z] f7b11037f2050959293aafb493b7653c   第7级
    n.能力( capability的名词复数 );可能;容量;[复数]潜在能力
    参考例句:
    • He was somewhat pompous and had a high opinion of his own capabilities. 他有点自大,自视甚高。 来自辞典例句
    • Some programmers use tabs to break complex product capabilities into smaller chunks. 一些程序员认为,标签可以将复杂的功能分为每个窗格一组简单的功能。 来自About Face 3交互设计精髓
    16 toxins [ˈtɔksɪnz] 18c3f40d432ba8dc33bad8fb82873ea8   第11级
    n.毒素( toxin的名词复数 )
    参考例句:
    • The seas have been used as a receptacle for a range of industrial toxins. 海洋成了各种有毒工业废料的大容器。
    • Most toxins are naturally excreted from the body. 大部分毒素被自然排出体外。 来自《简明英汉词典》
    17 hormone [ˈhɔ:məʊn] uyky3   第8级
    n.荷尔蒙,激素,内分泌
    参考例句:
    • Hormone implants are used as growth boosters. 激素植入物被用作生长辅助剂。
    • This hormone interacts closely with other hormones in the body. 这种荷尔蒙与体內其他荷尔蒙紧密地相互作用。

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