该5.Worst Foods for Inflammation

预防慢性炎症是保持健康的一个重要方面。为此，它可能有助于了解炎症是什么。

对于初学者，并非所有类型的炎症都被认为是坏的。急性炎症是一种保护您身体免受感染的反应。当你切割手指或者你冒着感冒时，这种类型的炎症就会发生，而反应意味着你的身体正在努力治愈自己。

When inflammation persists, however, chronic inflammation develops — this is the type of inflammation you want to avoid as much as possible. Over time, chronic inflammation wreaks havoc on your body. The condition is associated with heart disease, diabetes, dementia, depression, cancer and arthritis, among others, as explained byHealth Harvard Publishing。

饮食在慢性炎症的开发和预防方面发挥着重要作用。您可以通过更多填充板块来降低风险plant-based foods(whole grains, legumes and vegetables), antioxidant-rich foods (berries, tea, avocados) and omega-3s (salmon and tuna).

该地中海饮食(which is rich in plants, antioxidants and omega-3s) has an anti-inflammatory effect, according to a December 2016Endocrine, Metabolic & Immune Disorders Drug Targets研究。

虽然有几种食物可以有助于对抗炎症，但也有促进病情的食物。尽可能地试图避免清除以下炎症食品。

加工红肉，如热狗，香肠，是的，早餐的心爱的培根，都是令人炎症。

一个研究组织，包括2012年7月的大型研究糖尿病护理继续表明，加工红细导致体内炎症水平增加，并且与2型糖尿病的风险较高。

In this specific study, researchers found that eating even small amounts of processed red meat (less than 2 ounces) increased C-reactive protein (CRP) levels, a marker of inflammation.

占用太多的糖 - 以常规的苏打水，糖果和烘焙食品中发现 - 可以增加身体的慢性炎症，如图所示哈佛卫生出版物。添加的糖与天然糖不同，如果实中发现的那种。

该American Heart Associationrecommends limiting your added sugar intake to no more than 6 teaspoons (100 calories or 25 grams) per day for women and 9 teaspoons (150 calories or 36 grams) for men.

如果你更了解，那么坚持这些建议可以更容易添加糖潜伏的地方那like in some condiments, yogurts and bread.

精制的碳水化合物可以在白面包，白米和饼干等食物中找到。其他来源包括饼干，甜甜圈，蛋糕和糕点。

When describing carbohydrates, "refined" means that it's not a whole grain — the grain has been processed, with the bran and germ, which contains most of the food's fiber, removed.

This lack of fiber is believed to be one of the reasons refined grains are pro-inflammatory. A January 2010 clinical study inNutrition发现，整个晶粒与降低的炎症标记相关，同时精制晶粒与升高的炎症相关。

This type of processed fat has been cut from much of our food supply because of its detrimental effect on heart health. Both experimental and observational studies have shown that trans fatty acids are pro-inflammatory as well, according to an older May 2006 study published inAtherosclerosis Supplements。

美国食品和药物管理局开始禁止交易ns fats in our foods back in 2015, and although a large portion of it has been reduced, you may still find some in products like margarine,fried food,微波爆米花和冷冻比萨饼，每Mayo Clinic。

喝“太多”的酒精并没有太多。该2015-2020美国人的饮食指南recommend women stick to no more than one drink per day and men two drinks per day.

Drinking is considered excessive for women at four drinks in a day (five drinks for men) and eight drinks over the course of a week (15 drinks for men).

用酒精过度造成的危害之一是肠道和肝脏的炎症。随着时间的推移，根据2010年3月的研究发表的研究，这种情况会导致影响大部分机构的慢性炎症世界胃肠学杂志。