Tips for Eating the Best Anti-Inflammatory Foods
As the name表明，炎症性肠病，意味着体内有炎症，特别是结肠和/或消化道。虽然有足够的药物，但宜人可以采取抑制炎症，我们也可以通过我们对我们吃的食物做出的选择来帮助减少身体中的炎症。
Health experts such as Ed Bauman, M.Ed., Ph.D from Bauman College; Barry Sears, MD, of theZone Diet; and, Andrew Weil, MD; see anti-inflammatory diets as ideal for overall good health, and especially helpful for those individuals who have illness or disease caused by inflammation such as IBD, cardiovascular disease, rheumatoid arthritis, or Alzheimer's disease.
据罗素格林菲尔德（MD）据北卡罗来纳大学，美国北卡罗来纳大学，普通的美国饮食含有太多的加工和快餐，具有太多欧米茄-6脂肪酸，而不是几乎足够的ω-3脂肪酸（已知是消炎（药）。当我们继续吃炎症食品时，身体继续发炎，炎症可以构建和引起疾病和疾病。通过吃抗炎食品，我们可以帮助身体对抗炎症，重新获得其平衡，避免疾病。
So, the question becomes which foods are helpful and which foods should we avoid?
Anti-Inflammatory Foods include:*Cold Water Fish- wild salmon, mackerel, cod, herring, and sardines are very high in anti-inflammatory Omega-3 fatty acids. Eat 2-6 servings/week.
Pasture Raised Beef, Bison, Poultry, Eggs & Cheese- 2-4 servings/week.
Nuts & Seeds- especially, walnuts, chia, flax, and hemp seeds are also high in Omega-3 fats . 1-2 servings/day.
Vegetables- especially cruciferous - broccoli, cauliflower, Brussels sprouts; dark leafy greens, and yellow, orange, and red veggies - contain carotene and antioxidants that help decrease levels of free radicals in the blood which could trigger the inflammatory response. Eat 4-5 servings/day
Fruits- 特别是那些是深红色，紫色和蓝色的颜色。2-4份/天。
Good Fats includeolive oil, coconut oil, avocado oil, nuts, seeds, avocadoes
Whole Grainssuch as long grain rice, millet, amaranth, quinoa - 1-2 servings/day
Spices and Herbs如姜黄，迷迭香，姜，大蒜，牛至和卡宴含有抗炎化合物。每天2-4份
Green & Herb teas- 每天1-2杯。
Asian Mushrooms*Whole Soy Foods如豆腐，豆腐和埃德拉姆
应从饮食中消除的促炎食品包括：
Fast foods
垃圾食品
Fatty, conventionally raised meats & eggs - these increase the production of arachidonic acid that leads to inflammation. These meats also come from animals who have been raised on antibiotics, toxins, pesticides, and synthetic hormones, which you then eat as well.
加工/包装冷盘,肉类,香肠,bacon, and cheeses - these are filled with preservatives, artificial flavors and colors and nitrates that are very hard for the body to process causing inflammation and free radical damage.
白砂糖
White flour
Hydrogenated Trans Fats, partially hydrogenated oils, and margarines are very high in Omega-6 fatty acids which compete with Omega-3 fatty acids.
Additives
Preservatives
Artificial Sweeteners - including diet foods that contain these sweeteners
Refined breads, pastry, and pasta
Commercial Dairy products - milk, yogurt, cheese - again, depending on what the cows are being fed you may be drinking and eating foods laced with chemicals, hormones, and antibiotics.
吃抗炎饮食的一天可能看起来像这样：**Breakfast:** Sautéd Swiss chard, onions, mushrooms, & tomatoes topped with cumin/turmeric spiced black beans and poached egg;
Chai tea made with fresh cinnamon, ginger, cloves, & green tea + nut milk (optional).
Lunch:Millet sautéd with garlic, Spring Mix Greens, Edamame, Tarragon, and Roasted Red Peppers topped with chopped walnuts & 3 oz. roasted Chicken breast.
Dinner:Beef or Bison burger served on Grilled Portobello Mushroom w/ sliced tomato, radish sprouts & raw Russian dressing; Baked Sweet Potato fries; Broccoli & Carrots steamed with garlic & ginger with a splash of miso.
While changing how you eat can be difficult, it might be easier to slowly change out a few foods at a time for better anti-inflammatory choices. As you slowly make these changes your taste buds and body will adapt and actually begin to crave cleaner, more nutrient-dense foods that are found in an anti-inflammatory diet.
