尝试抗炎饮食之前要知道的10件事

炎充当人体的自然防御机制，是去除任何有害物质并治愈受损组织的信号。尽管急性炎症是正常的，但慢性炎症可能是有害的，可能导致诸如arthritis，，，，心血管疾病和某些癌症。

幸运的是，饮食变化可以帮助减少炎症。“通常，抗炎饮食是模仿许多的一种healthy eating habits[dietitians] stress to all individuals,” says Alicia Romano, RD. “It’s rich in a variety ofplant-based foods，，，，high in fiber，，，，reduced in饱和脂肪并有限processed foodsand精制糖。”

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“You don’t have to manage calories or trackmacronutrients，”说Mascha Davis，，，，MPH, RDN. Because it’s not focused on numbers, it can be freeing to many who have tried dieting in the past, she explains.

罗曼诺说：“这不是'饮食'，而是一项饮食计划，它充满了营养丰富的食物。”她指出，虽然目的不是专门针对体重减轻，但由于饮食良好，您仍然可能会减少一些体重，并有助于促进饱腹感。万博彩票下载安卓狗万体育买球

罗曼诺说：“我们没有明确的科学来暗示一种协议会在体内产生完全的抗炎作用。”“但是，我们知道，以植物为导向的食物中发现的许多维生素，矿物质和植物营养素具有抵抗体内炎症的潜在好处。”因此，尽管需要更多的研究，但她说，这种饮食方式的好处大于任何风险。

饮食鼓励食用尽可能多的新鲜食物，重点是蔬菜，水果，whole grains，，，，豆子and legumes,健康的脂肪（例如油，坚果，种子和鳄梨），fish and shellfishandwhole soy foods（如豆腐，tempeh，seitan，，，，edamame and soy milk). However, it advises reducing the intake of other animal foods — including grass-finished lean meats, poultry, cheese and eggs — to 1–2 servings a week. “You may need to adjust portion sizes,” Davis says.

Many people don’t get enough fiber in their diets. Not only is fiber satiating, but it also feedshealthy gut bacteria。This leads to abetter microbiome, which fights inflammation。抗炎的饮食建议食用up to 40 grams of fiber a day. “If you fill your plate with vegetables and fruits for fiber and phytonutrients, plus plant-based proteins and healthy fats for fullness and satiation, you will likely find that you are perfectly full,” says Romano.

Cooking at home tends to make it easier to优先考虑全食。Luckily there are a ton ofrecipes onlineand, since you can eat a wide variety of foods, you likely won’t get bored. “The idea is to get away from processed convenience foods,” says Romano. Look forbudget-friendly pantry staplesto keep your grocery bill from skyrocketing.

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在家外用餐可能会更困难，但这并非不可能。罗曼诺说：“看着植物性食物，鱼类和蔬菜，限制高度加工，高脂肪的食物。”一个glass of red wine偶尔也会鼓励。

“This is a well-rounded, nutritionally sound diet,” says Davis, meaningyou likely won’t need supplements。不过，如果您有任何医疗疾病会影响营养吸收或对您是否需要补充剂或维生素感到担忧，请与您的医生或注册营养师交谈。另外，“如果您不食用鱼类或大豆，您可能需要注意从藜麦，种子和坚果等植物来源中获得足够的蛋白质，” Romano补充说。

“Although this plan recommends limiting refined foods, highly processed foods andadded sugars，这本质上并不意味着您必须“放弃”自己喜欢的食物或享受的食物，” Romano说。相反，如果处理这些食物，您可能需要减少对这些食物的消费。通过不完全放置任何东西，它可能reduce your cravings。

戴维斯说：“我听说过有关更健康饮食的情绪改善的轶事报道。”而且，有些research shows当您感到压力时，健康饮食更为重要。自从stress triggers inflammation，这可能是提高情绪水平的有用饮食计划。

戴维斯说：“抗炎饮食计划非常灵活，对于希望减轻炎症，减轻体重或通常更健康的任何人都有用。”是否是gluten-free，，，，素食主义者or have other dietary restrictions, “it is adaptable for multiple different lifestyles and can be revised throughout life. It may be the last ‘diet’ you need to try.”

解锁就像有营养师，教练和教练一样 - 触手可及。去保费获得专家指导和独家工具，可以帮助您实现个人健康目标。