When the throat, mouth inflammation, how many people’s first reaction is “quick to eat some anti-inflammatory drugs”?
In fact, some foods can reduce the body’s chronic inflammatory response, you can not turn yourself into a “medicine jar.” Some food is an accessory to inflammation, or it’s better to stay away from them. “Life Times” invite authoritative nutrition expert, for you uncover “anti-inflammatory food red black list”.
Omega 3 fatty acids can inhibit inflammation, salmon, sardines, cod and so on. People with chronic inflammation can usually eat some.
2 Coarse grains
Whole grains and unprocessed coarse grains, slow digestion, prevent blood sugar from ascending, and help control inflammation.
Whole grains include millet, brown rice, etc. Some high-quality beans, such as red beans, mung beans, peas, rich in B vitamins, magnesium, potassium and soluble dietary fiber, rose sugar Index low, beneficial anti-inflammatory.
3 Fruits and Vegetables
All leafy greens are rich in magnesium, helping to ease inflammation. Apple, citrus, grapes and dark green leafy vegetables are rich in polyphenols, carrots, pumpkin and other yellow-orange food rich in carotenoids, both of which are conducive to reducing inflammation.
Recommended daily intake of vegetables 300~500 grams, fruit 200~350 grams.
Tea, such as white tea, green tea and oolong teas, is rich in catechin and has antioxidant and anti-inflammatory effects.
5 some condiments
Ginger, garlic, chili, cinnamon and other ingredients contain a large number of natural anti-inflammatory substances, such as curcumin, you can put some appropriate dishes.
Victoria Dreck, a nutritionist at Oregon State State University in the United States, points out that foods containing a large amount of refined flour produce proinflammatory factors, which are associated with a rapid rise in blood sugar. High blood sugar can promote inflammation, therefore, sweet drinks, sweet bread, cakes, etc. to try to eat less.
Need to remind everyone, yogurt is a healthy food, but a lot of yogurt sugar content is very high, buy the best to see nutrition label.
2 High-fat Food
Studies have shown that foods containing trans fatty acids contribute to the occurrence and development of inflammation in the body, and many high-fat foods such as biscuits and milk tea contain these unhealthy fatty acids.
Many processed foods are labeled with trans-fatty acids or hydrogenated oil, with arthritis , rhinitis and other chronic inflammation of the population to eat the food must control the good quantity.
3 Fried Food
The researchers at Mount Sinai Medical College in New York found that when fried food consumption decreased, inflammation markers in the body also decreased. Because, a lot of fried food used are repeatedly fried oil, contains a lot of saturated fatty acids.
Suggest eat fried food less, edible oil as far as possible choose virgin olive oil, organic rapeseed oil.
4 Processed meat Products
Processed meat products, such as sausages, hot dogs, ham, bacon and other rich saturated fatty acids, can aggravate inflammation. It is recommended to replace processed meat with fresh meat.
5 Excessive alcohol consumption
Alcohol external use can eliminate viruses, bacteria, reduce the likelihood of infection, but excessive alcohol will induce or aggravate inflammation.
However, studies have found that red wine is rich in antioxidants resveratrol can be anti-inflammatory, recommended no more than 1~2 cups per day, but not alcohol.