Crunchy And Chewy Foods

易碎与耐嚼食物

Crunchy and chewy foods — such as carrots, celery and nuts — cause saliva¹ to flow; saliva neutralizes² the acids formed by cavity-causing bacteria. (Sticky and sweet foods, on the other hand, help that bacteria to grow and develop into plaque³ — a bacterial⁴ buildup that can give rise to cavities.

易碎或耐嚼食物，比如胡萝卜、芹菜、坚果，可以促进唾液的分泌，唾液可以中和蛀牙细菌产生的酸。

Milk And Cheese

牛奶与奶酪

Milk and cheese are naturally good for your teeth. Not only do they provide calcium⁵, which helps make teeth and bones strong, they also deliver casein, a protein that reduces cavity formation.

牛奶与奶酪对牙齿有益，它们不仅提供钙，还帮助牙齿和骨骼更强韧，还会提供酪蛋白 ，是一种可以减少蛀牙形成的蛋白质。

Garlic, Apples, Grapes, Shiitake Mushrooms, Cocoa and Nutmeg

大蒜、苹果、葡萄、香菇、可可粉、肉豆蔻

Several foods directly combat the bacteria that cause cavities, bad breath and gum disease. Garlic, apples, grapes, shiitake mushrooms, cocoa and nutmeg contain compounds that may prevent cavity-causing bacteria from adhering to teeth.

有几种食物可以直接抵抗导致蛀牙、口气以及牙龈问题的细菌。大蒜、苹果、葡萄、香菇、可可粉、肉豆蔻中都含有化合物，可以阻止蛀牙细菌附着在牙齿上。

Raisins⁶

葡萄干

You might think that because raisins are sweet and sticky, they're not good for your oral health. But research has shown that antioxidants in raisins fight the growth of a type of bacteria that can cause inflammation and gum disease, according to research from the Illinois College of Dentistry.

你可能会认为因为葡萄干又甜又粘，可能对口腔健康不利。但是研究表明，葡萄干中含有的抗氧化剂可抵抗导致发炎和牙龈问题的一种细菌。

Tea

茶

Green tea contains antioxidants called catechins that may tamp⁷ down the body's inflammatory response to the bacteria that cause gum disease. A study found that a daily cup of green tea significantly lowered Japanese men's risk of developing gum disease. The polyphenols in black tea can help destroy the growth of bacteria that cause bad breath too.

绿茶中含有一种被称为儿茶酸的抗氧化剂，可能会帮助人体增强对导致牙龈问题细菌的抵抗力。研究表明，一天一杯绿茶可以有效降低日本人患牙龈疾病的风险，红茶中含有的多酚类还可以帮助破坏导致口气的细菌滋生。

Water

水

Water keeps your throat and lips moist and prevents your mouth from feeling dry. Dry mouth can cause bad breath and/or an unpleasant taste — and can even promote cavities.

水可以保持喉咙和嘴唇湿润，防止口干。而口干会导致口气和（或）不快味觉，甚至可以导致蛀牙。

Yogurt

酸奶

Researchers from Japan, publishing their findings in the Journal of Periodontology, analyzed⁸ dietary intakes⁹ from nearly 1,000 adults and found those who consumed the highest levels of dairy — specifically yogurt and yogurt-type drinks — had the healthiest gums. They think the probiotics (a.k.a. "good bacteria") in yogurt might be responsible for protecting gums. A 2005 study also found that yogurt can stop the growth of bad-breath-causing bacteria.

日本的研究者们在《牙周病学杂志》上发表了他们的研究发现，他们分析了近1000名成年人的日常饮食，发现每天摄入酸奶和酸奶饮品最多的人，牙齿最健康。他们认为酸奶中含有的益生菌可能有助于保护牙龈。2005年的一项研究也发现了酸奶可以帮助阻止导致口气的细菌滋生。