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What does an anti-inflammatory diet look like?
抗炎饮食是什么样的？
I’m pretty familiar with the Mediterranean diet and I assume I can dive right into a week of anti-inflammatory eating.
我对地中海饮食很熟悉，我应该可以立马开始一周的抗炎饮食。
I work from home, I like cooking, I’m not responsible for any picky kids. Easy!
我在家工作，我喜欢做饭，我不需要管任何挑剔的孩子。简单!
But this can-do attitude lasts about 1 minute.
但这种“我能行”的想法只持续了1分钟。
Is my oatmeal anti-inflammatory because it’s high-fiber?
我的燕麦片抗炎是因为它是高纤维的吗？
Or does adding banana and a drizzle of maple syrup make it too sugary?
或者加入香蕉和枫糖浆会不会让它太甜？
“A diet that has anti-inflammatory qualities would specifically focus on foods that are high in fiber,” says Dr Qianzhi Jiang, a Boston-based doctor of nutrition and registered dietitian.
波士顿的营养医生和注册营养师江千志（音译）博士说：“具有抗炎特性的饮食应该特别以高纤维的食物为主。”
Prebiotic fiber, an indigestible carb that feeds your good gut bacteria, aiding digestion and slowing the body’s absorption of sugars, is particularly good.
益生元纤维是一种不易消化的碳水化合物，它能滋养有益的肠道细菌，帮助消化，减缓身体对糖的吸收，大有裨益。
Whole grains, beans and many fruits and vegetables are reliable sources.
全谷物、豆类和许多水果和蔬菜都是可靠的来源。
Jiang recommends 25 to 30 grams of fiber in total and no more than 25 grams of sugar a day (the US Food and Drug Administration recommends adults consume no more than 50 grams of added sugar per day).
江千志建议我们每天摄入25-30克纤维，不超过25克糖（美国食品和药物管理局建议成年人每天摄入不超过50克的添加糖）。
I estimate my breakfast has 9 grams of fiber and 16 grams of sugar.
我估计我的早餐含有9克纤维和16克糖。
I could do better if I omitted added sweeteners, used lower-sugar fruits like blueberries or raspberries, or did a savory oatmeal with some greens and egg on top.
如果我不添加甜味剂，食用低糖水果，如蓝莓或覆盆子，或者做一个美味的燕麦片，上面放一些蔬菜和鸡蛋，那我就能做得更好。
Jiang suggests I focus on probiotics like those found in yogurt (dairy is not inherently inflammatory unless you have a sensitivity to it) and fermented foods; omega-3 fatty acids, found in oily fish like salmon and sardines, and walnuts, flax and chia seeds;
江千志建议我关注酸奶中的益生菌（乳制品本身不会引起炎症，除非你对它过敏）和发酵食品；Omega-3脂肪酸，存在于油性鱼类，如鲑鱼和沙丁鱼里，核桃、亚麻籽和奇亚籽中；
as well as antioxidants, a broad term for compounds that protect against oxidative stress, including phytochemicals such as polyphenols, which are abundant in foods like berries, apples, coffee, cocoa and olives.
还有抗氧化剂，这是个广泛的术语，指的是防止氧化应激的化合物，包括多酚等植物化学物质，多酚在浆果、苹果、咖啡、可可和橄榄等食物中含量丰富。
“Antioxidant” is essentially just another way of saying “anti-inflammatory”, says Damman – research continues to uncover how antioxidants combat inflammation in powerful and multifaceted ways that should not be underestimated.
“抗氧化剂”本质上只是“抗炎”的另一种说法，达曼说——研究继续表明抗氧化剂在对抗炎症方面有强大的能力，这一点不应被低估。
“They’re best taken in the context of whole foods, whole plants,” he says.
他说：“这些食物最好搭配着全食物、全植物的饮食结构。”
Eggs, rich in omega-3, are a good choice, plus vegetables like spinach and mushrooms.
富含omega-3脂肪的鸡蛋是不错的选择，再配上菠菜和蘑菇等蔬菜。
One day, I do a Japanese-inspired breakfast: a boiled egg, tofu, kimchi, and a scoop of cucumber and avocado salad with umeboshi dressing that contains polyphenol-rich preserved plums, olive oil, rice vinegar and soy sauce.
有一天，我做了一顿日式早餐：煮鸡蛋、豆腐、泡菜和一勺黄瓜牛油果沙拉，配上含有富含多酚的腊梅、橄榄油、米醋和酱油的酸梅酱。
Is salt inflammatory?
盐会引起炎症吗？
My mid-morning snacks consist of roasted, salted edamame beans and extremely salty oil-cured black olives.
我上午的零食包括烤的咸毛豆和非常咸的油熏黑橄榄。
I also have antioxidant-rich pomegranate seeds, but mostly I indulge my goat-like craving for a salt-lick.
我还吃了富含抗氧化剂的石榴籽，但大多数情况下，我都放纵了自己对咸味的渴望。
Unfortunately, “excessive salt intake can be inflammatory”, says Jiang.
不幸的是，“过量的盐摄入会引起炎症，”江千志说。
“Studies have found increased levels of inflammation in animal models and humans, especially patients with hypertension and heart failure.”
“研究发现，（过量摄入盐时）动物模型和人类的炎症水平都有所增加，尤其是高血压和心力衰竭患者。”
