發炎是人體免疫系統的正常反應，但過於頻繁或長期發炎會導致疼痛和疾病。好訊息是很多食物能幫助抵禦這種炎症反應。科學家認為彩色果蔬、全穀物、豆類和健康脂肪具有抗炎作用，持續攝入這些營養物質有益於心臟、大腦、關節的健康。抗炎飲食可以隨著季節的變化而變化。春天最適合食用哪些抗炎食物呢？一起來看看一年四季的“明星抗炎食品”吧。
Inflammation: How it helps and harms the body
炎症：如何幫助和傷害身體
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Inflammation is part of your body’s healing mechanism — the reason why your knee swelled and turned red when you injured it. But this inflammatory repair process can sometimes go awry, lasting too long and harming instead of helping. When inflammation is caused by an ongoing problem, it can contribute to health problems. Over time, inflammation stemming from chronic stress, obesity, or an autoimmune disorder may potentially trigger conditions such as arthritis, heart disease, or cancer. It may also harm the brain. Researchers have found a link between higher levels of inflammation inside the brain and an elevated risk for cognitive decline and impairment. Regularly adding anti-inflammatory foods to your diet may help to switch off this process.炎症是身體癒合機制的一部分，也是膝蓋受傷時變紅腫的原因。但是這種炎症修復過程有時會出錯，持續時間過長，會造成傷害。當炎症是由持續的問題引起時，可能會導致健康問題。隨著時間的推移，慢性壓力、肥胖或自身免疫性疾病引起的炎症可能會引發關節炎、心臟病或癌症等疾病。炎症也可能傷害大腦。研究人員發現，大腦內較高水平的炎症與認知能力下降和損傷的風險升高之間存在聯絡。定期攝入抗炎食物可能有助於阻止這一過程。
Berries and watermelon in the summer, kale and beets in the winter. The recipe for anti-inflammatory foods to enjoy can change with the seasons.
夏天的漿果和西瓜，冬天的羽衣甘藍和甜菜。抗炎飲食可以隨著季節的變化而變化。
Spring anti-inflammatory superstars
春季抗炎食物
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When the spring months arrive, look for asparagus, apricots, avocados, carrots, mushrooms, and celery.當春天來臨時，可以吃蘆筍、杏、牛油果、胡蘿蔔、蘑菇和芹菜。
Summer anti-inflammatory superstars
夏季抗炎食物
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Summer is prime time for many types of produce, and you’ll have lots of choices. Berries are a great anti-inflammatory option. Try different varieties of blueberries, blackberries, and strawberries. Also reach for cherries, eggplant, zucchini, watermelon, green beans, honeydew melon, okra, peaches, and plums.夏天是多種農產品的黃金季節，你的選擇很豐富。漿果是優質抗炎食物。可以選擇不同種類的藍莓、黑莓和草莓。還可以吃櫻桃、茄子、西葫蘆、西瓜、青豆、蜜瓜、秋葵、桃子和李子。
Fall anti-inflammatory superstars
秋季抗炎超級明星
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Nothing says fall like a crisp, crunchy apple. But there are a host of other anti-inflammatory foods to try as well, such as cabbage, cauliflower, garlic, peas, ginger, and all types of lettuce.提到秋天就想到嘎嘣兒脆的蘋果。但除此之外也有很多其他抗炎食品可以嘗試，比如捲心菜、花椰菜、大蒜、豌豆、生薑和各種生菜。
Winter anti-inflammatory superstars
冬季抗炎超級明星
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In the cold winter months, think green. Many green leafy vegetables star during this season, including kale, collard greens, and swiss chard. Root vegetables like beets are another great and hardy winter option. Reach for sweet potatoes and turnips. Other options to try are kiwi fruit, lemons, oranges, and pineapple.在寒冷的冬天，考慮綠色食物。許多綠葉蔬菜在這個季節都很受歡迎，包括羽衣甘藍和瑞士甜菜。甜菜等根莖類蔬菜也是不錯且耐寒的冬季選擇。也可以吃紅薯和蕪菁。其他選擇包括獼猴桃、檸檬、橙子和菠蘿。
Whenever possible, when you choose an anti-inflammatory food try to substitute it for a less healthy option. For example, trade a muffin for a fresh-berry fruit salad, or a plate of French fries for a baked sweet potato. Making small trades in your diet can add up to big health benefits over time.
有可能的話，試著用一種抗炎食物代替不太健康的食物。例如，將一塊鬆餅換成一份新鮮的漿果沙拉，或者將一盤薯條換一份烤紅薯。在你的飲食中做一些小的改變，隨著時間的推移，會對健康非常有幫助。
來源：Harvard Health Publishing編輯：董靜
來源：中國日報網
