炎症是许多慢性疾病的关键因素，包括自身免疫性疾病。

研究表明一些食物具有抗炎特性。最好选择各种富含抗氧化剂的食物，这可以帮助你减少炎症和滋养你的细胞。

让我们来谈谈生酮中可以食用的一些有效的抗炎食物。

1 浆果

浆果是美味多汁的小水果，富含纤维、矿物质和维生素。浆果还含有一种叫做花青素的强抗氧化剂，具有抗炎作用，可能会降低你的疾病风险。

有研究表明，每天吃蓝莓的人比不吃的人产生了更多的自然杀伤细胞。你的身体会产生自然杀伤细胞来帮助你的免疫系统正常运作。

2 富含脂肪的鱼

富含脂肪的鱼类提供优质蛋白质和长链-3脂肪酸DHA和EPA。

记住最好的omega-3脂肪酸来源，三文鱼、鲭鱼、凤尾鱼、沙丁鱼和鲱鱼。EPA和DHA已被证明可以减少炎症。

研究表明，食用三文鱼或DHA或EPA补充剂的人c反应蛋白(CRP)会减少，而c反应蛋白是炎症的标志。

3 牛油果

最近这几年，牛油果越来越频繁地出现在大众餐桌上，牛油果不仅可以做成各种美食，它们还富含镁、纤维、钾和单不饱和脂肪。

牛油果含有生育酚和类胡萝卜素，它们与降低癌症风险有关。

牛油果中的一种化合物可能会减少年轻皮肤细胞的炎症。另一项研究表明，与只吃汉堡包而不吃牛油果的人相比，吃一块牛油果的人的炎症标志物IL-6和NF-kB水平较低。

4 绿茶

绿茶是一种健康且对生酮人士无害的饮料，绿茶已被证明可以降低患癌症、心脏病、肥胖、阿尔茨海默病和其他疾病的风险。

大多数与绿茶有关的好处是由于它的抗炎和抗氧化特性，以及一种叫做表没食子儿茶素-3-没食子酸酯(EGCG)的特殊物质。EGCG通过减少促炎细胞因子的产生和对细胞中脂肪酸的损害来减轻炎症。

5 姜黄

姜黄是一种功能强大，色彩丰富的香料，具有浓郁的风味。

姜黄含有姜黄素——一种有效的抗炎营养物质(通常包含在抗炎的食物和食谱中)。研究表明姜黄能减少与糖尿病、关节炎和其他疾病相关的炎症。

每天食用1克姜黄素和黑胡椒中的胡椒碱，可使代谢综合征患者的CRP炎症标志物显著降低。服用含有分离的姜黄素的补品似乎更有效。姜黄素补充剂通常与胡椒碱结合使用，可使姜黄素吸收提高2000%。

6 特级初榨橄榄油

特级初榨橄榄油是健康的脂肪，研究表明特级初榨橄榄油可以降低患脑癌、心脏病和其他疾病的风险。

一项研究显示，那些每天食用50ml橄榄油的人，c反应蛋白(CRP)和其他一些炎症标记物显著降低。

Oleocanthal是橄榄油中发现的一种抗氧化剂，可以与布洛芬等消炎药进行比较。特级初榨橄榄油比更精炼的橄榄油具有更大的抗炎功效。

7 总结

炎症可以是好是坏。急性炎症可帮助您的身体抵御伤害和感染，但慢性炎症会导致体重增加和疾病。

许多人遭受慢性炎症和随之而来的尖锐疼痛，即使是低水平的炎症变成慢性也会导致疾病。

低活动水平、炎症食物和压力会让你的炎症风险更高。试着在你的饮食中加入一些抗炎食物来减少慢性炎症吧。

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Last Updated on November 16th, 2020