Inflammation: How it helps and harms the body
炎症：怎么样帮助和伤害身体
Inflammation is part of your bodys healing mechanism1 the reason why your knee swelled2 and turned red when you injured it. But this inflammatory repair process can sometimes go awry3, lasting4 too long and harming instead of helping5. When inflammation is caused by an ongoing6 problem, it can contribute to health problems. Over time, inflammation stemming from chronic7 stress, obesity8, or an autoimmune disorder9 may potentially trigger conditions such as arthritis10, 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 cognitive11 decline and impairment. Regularly adding anti-inflammatory foods to your diet may help to switch off this process.
炎症是身体愈合机制的一部分，也是膝盖受伤时变红肿是什么原因。但这种炎症修复过程有时会出错，持续时间过长，会导致伤害。当炎症是由持续的问题引起时，或许会致使健康问题。伴随时间的推移，慢性重压、肥胖或自己免疫成人两性疾病引起的炎症或许会引发关节炎、心脏病或癌症等疾病。炎症也会伤害大脑。研究职员发现，大脑内较高水平的炎症与认知能力降低和损伤的风险升高之间存在联系。按期摄入抗炎食物可能能够帮助阻止这一过程。
Berries and watermelon in the summer, kale and beets12 in the winter. The recipe for anti-inflammatory foods to enjoy can change with the seasons.
夏季的浆果和西瓜，冬季的羽衣甘蓝和甜菜。抗炎饮食可以伴随季节的变化而变化。
Spring anti-inflammatory superstars
春天抗炎食物
When the spring months arrive, look for asparagus, apricots, avocados, carrots, mushrooms, and celery.
当春季到来时，可以吃芦笋、杏、牛油果、胡萝卜、蘑菇和芹菜。
Summer anti-inflammatory superstars
夏天抗炎食物
Summer is prime time for many types of produce, and youll 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.
夏季是多种农商品的黄金季节，你的选择非常丰富。浆果是优质抗炎食物。可以选择不同类型的蓝莓、黑莓和草莓。还可以吃樱桃、茄子、西葫芦、西瓜、青豆、蜜瓜、秋葵、桃子和李子。
Fall anti-inflammatory superstars
秋天抗炎超级明星
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, ginger13, and all types of lettuce14.
提到秋季就想到嘎嘣儿脆的苹果。但此外也有不少其他抗炎食品可以尝试，譬如卷心菜、花椰菜、大蒜、豌豆、生姜和各种生菜。
Winter anti-inflammatory superstars
冬天抗炎超级明星
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 hardy15 winter option. Reach for sweet potatoes and turnips16. Other options to try are kiwi fruit, lemons, oranges, and pineapple.
在寒冷的冬季，考虑绿色食物。很多绿叶蔬菜在这个季节都非常受青睐，包含羽衣甘蓝和瑞士甜菜。甜菜等根茎类蔬菜也是很好且抗寒的冬天选择。也可以吃红薯和芜菁。其他选择包含猕猴桃、柠檬、橙子和菠萝。
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.
大概的话，试着用一种抗炎食物代替不太健康的食物。比如，将一块松饼换成一份新鲜的浆果沙拉，或者将一盘薯条换一份烤红薯。在你的饮食中做一些小的改变，伴随时间的推移，会对健康很有帮助。
