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What’s the relationship between meat and inflammation?
肉类和炎症有什么关系？
Over the weekend, I’d made a huge batch of bolognese sauce. Generally, anti-inflammatory eaters are advised to avoid red meat.
周末的时候，我做了一大堆肉酱。一般来说，吃消炎饮食的人不建议吃红肉。
But the problem isn’t meat itself – it’s saturated fat, which in excess both triggers and aggravates pre-existing inflammation, says Jiang.
但问题不在于肉本身，而在于饱和脂肪，过量的饱和脂肪会触发并加剧已有的炎症，江千志说。
My bolognese contains ground bison, which is lower in saturated fat than beef. Not the worst outcome.
我的肉酱里有碎野牛肉，饱和脂肪含量比牛肉低。这个结果不算最坏。
Processed meats like salami or hot dogs are the biggest no-nos due to their high saturated fat content and additives like nitrates and preservatives, which can trigger inflammation.
像腊肠或热狗这样的加工肉类是最大的禁忌，因为它们富含饱和脂肪，里面的硝酸盐和防腐剂等添加剂也会引发炎症。
But moderate portions of unprocessed meats like chicken breast or lean cuts of steak you buy from the butcher and cook at home are not inherently inflammatory.
但适量的未加工肉类，如鸡胸肉或你从肉店买到的精瘦牛排，加上在家做饭，本身并不会引起炎症。
However, cooking methods can affect how inflammatory they are.
然而，烹饪方法会影响它们的促炎程度。
High temperature cooking like grilling or frying creates pro-inflammatory compounds called advanced glycation end products (AGEs), whereas water-based methods like poaching or stewing do not.
像烧烤或油炸这样的高温烹饪会产生一种叫做晚期糖基化终产物（AGE）的促炎化合物，而像水煮或炖这样的水煮方法则不会。
I consider my bison bolognese a stew and eat it with steamed sweet potatoes.
我觉得我的牛肉酱是炖出来的，配着蒸红薯一起吃。
How much of your food intake should be anti-inflammatory?
你应该摄入多少抗炎食物？
I feel like I’m doing pretty well with the challenge.
我觉得我在挑战中做得很好。
One night, I make a soba noodle salad loaded with veggies and edamame.
一天晚上，我做了一份荞麦面沙拉，里面有蔬菜和毛豆。
On another, I make a poke bowl with wild salmon, an omega-3 powerhouse, over greens and mixed-grain rice.
还有一天，我用野生鲑鱼做了生鱼碗，它富含omega-3脂肪酸，上面配有绿色蔬菜和杂粮米饭。
Then, one evening, friends come over for a movie night.
然后，一天晚上，朋友们过来看电影。
I’d originally pictured it as a pizza-type affair, but instead I get on my high horse and make soup with roasted squash, ginger, cilantro and lime.
我原本想着那天晚上会吃一些披萨，但我却一摆姿态，用烤南瓜、姜、香菜和酸橙做了汤。
I’m proud of my resolve … until people arrive bearing microwave popcorn, Doritos and my favorite Haribo peaches.
我为自己的决心感到骄傲，直到大家端着微波炉爆米花、多力多滋薯片和我最喜欢的哈里波桃子味糖果来到我家。
I have a sweet tooth and have mostly been able to rein it in – but now I fold like a lawn chair.
我喜欢吃甜食，而且大部分时间都能控制住——但现在我却毫无抵抗之力了。
Have I thrown off my whole week?
我浪费了整整一周的时间吗？
According to Zumpano, my hiccup will not “necessarily undo” my other efforts.
根据祖姆帕诺的说法，我的小放纵“并不一定会抵消”我的其他努力。
“Think of your body as a bucket,” she says.
“把你的身体想象成一个桶，”她说。
“Processed foods, environment toxins, stress and lack of sleep all contribute to filling your inflammation bucket.
“加工食品、环境毒素、压力和睡眠不足都会导致炎症。
When you changed your diet to reduce inflammation you emptied a good amount from the bucket.
当你改变饮食以减少炎症时，相当于你从桶里往外倒了很多东西。
If you have a pro-inflammatory meal, but you get back on track, you’re not going to suddenly overfill it.”
如果你吃了一顿促炎的饭，但你又回到了正轨，就不会立马把桶填满。”
Sticking to an 80/20 rule, in which 80% of your diet is anti-inflammatory and 20% is on the less healthy side, can still help keep an otherwise healthy person’s inflammation in check, Zumpano says.
祖姆帕诺说，坚持80/20法则，即饮食中80%是抗炎的，20%是不健康的，仍然可以帮助健康的人控制炎症。
What are the best anti-inflammatory drinks?
最好的消炎饮品是什么？
An anti-inflammatory diet avoids alcohol, sugar and artificial sweeteners.
抗炎饮食需要避免酒精、糖和人工甜味剂。
This means limiting juice, soda, energy drinks, fruit-based smoothies and more.
这意味着要限制果汁、苏打水、能量饮料、水果冰沙等饮品。
I drink many cups of unsweetened green tea (high in polyphenols), mint tea (antioxidant and stomach-soothing) and ginger tea.
我会喝很多杯不加糖的绿茶（多酚含量高）、薄荷茶（抗氧化、舒缓胃）和姜茶。
I make the last myself by blending fresh ginger, an especially potent anti-inflammatory, and freezing it into cubes.
姜茶是我自己做的，我把新鲜的生姜（一种特别有效的抗炎药）混合在一起，然后把它冷冻成小块。
I also have lots of coffee, which is actually one of the top dietary sources of antioxidants for Americans.
我还会喝很多咖啡，这其实是美国人抗氧化剂的主要饮食来源之一。
Golden milk, made with ginger, turmeric and plant-based milk with a dash of black pepper and cinnamon, is a good way to combine anti-inflammatory ingredients.
黄金牛奶是一种结合抗炎成分的好方法，它是用姜、姜黄、植物奶、少量黑胡椒和肉桂制成的。
Data shows that ginger and turmeric can be anti-inflammatory, says Zumpano, though she notes that research tends to look at high dosage supplements v dietary inclusions.
数据表明生姜和姜黄可以抗炎，祖姆帕诺说，不过她也指出，研究倾向于关注高剂量补充剂和饮食内含物。
Is it easy to follow an anti-inflammatory eating plan?
遵循抗炎饮食计划容易吗？
Overall, anti-inflammatory eating is a long-haul practice requiring a fairly consistent level of self-awareness and commitment; a lifestyle, not a diet.
总的来说，抗炎饮食是一个长期实践，需要高度坚持的自我意识和决心；它是一种生活方式，而不是某种饮食。
But it’s fundamentally simple: eat lots of plants, avoid refined and ultra-processed options and if you hoover up a bunch of Haribo, well, there’s always tomorrow.
但从根本上来说很简单：多吃植物，避免精制和超加工的食品选择，如果你吃了一堆哈里波糖果，别担心，你永远都可以从明天开始。
