2. Green tea
绿茶
This mild beverage is great for helping shrink your waistline as well as for decreasing inflammation. The flavonoids in this tea have natural anti-inflammatory properties. And the compound EGCG in green tea has been shown to help reduce body fat.
这一温和的茶饮对减小腰围和消炎是再好不过的了。绿茶里的类黄酮有天然抗炎症功效,已有研究表明,绿茶里的儿茶素有助减少体脂。
3. Monounsaturated fats
单元不饱和脂肪
These heart-healthy fats help raise your healthy HDL cholesterol levels and reduce overall inflammation. Great sources include olive oil, almonds, and avocado.
这些有益心脏健康的脂肪有助于提高高密度脂蛋白胆固醇含量,可以全面减少炎症。橄榄油、杏仁和牛油果里含量最为丰富。
4. Omega-3 fatty acids
欧米珈-3脂肪酸
Research has shown that a diet with a high percentage of omega-3 fatty acids and a low percentage of omega-6 fatty acids has been linked with decreased inflammation. Food sources of omega-3s include walnuts, flaxseed, and fish, such as wild Alaskan salmon.
研究表明,欧米珈-3脂肪酸含量高而欧米珈-6脂肪酸含量低的饮食与炎症减轻息息相关。含欧米珈-3脂肪酸的食物有核桃、亚麻籽还有鱼类,如阿拉斯加三文鱼。
5. Spices
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