抗炎饮食，抗的是什么炎？

Core Principles of Anti-Inflammatory Diet - Whole grains should constitute half of the staple food intake, with a daily minimum of 50g, which includes foods like brown rice, buckwheat, oats, quinoa, and corn, known for their dietary fiber that aids in blood sugar stability and healthy gut flora [1] - Recommended protein sources include deep-sea fish rich in Omega-3 fatty acids, such as salmon, along with white meats like chicken and shrimp. Red meats should be lean and consumed no more than three times a week, while processed meats should be avoided due to their inflammatory properties [1] - Vegetables and fruits are rich in vitamins and minerals, with dark green, orange-yellow, and purple foods having stronger anti-inflammatory properties [1] Meal Composition Strategy - Ensure that vegetables make up more than half of each meal, approximately two fist-sized portions, with dark-colored vegetables comprising over half of the total vegetable intake. A daily serving of fruit should be about one fist-sized portion [2] Cooking Methods - Cooking methods are crucial; high-temperature cooking or frying can produce pro-inflammatory compounds. Recommended methods include stewing, stir-frying, steaming, and boiling, while frying and grilling should be minimized [3] Common Misconceptions about Anti-Inflammatory Diet - There is a misconception that certain "superfoods" like blueberries and turmeric can singularly provide anti-inflammatory benefits. The bioavailability of curcumin in turmeric is limited in real dietary contexts, making occasional use insufficient for effective dosage [4] - An anti-inflammatory diet should not replace medications or professional treatments. It is a lifestyle intervention that should complement clinical therapies, especially for individuals with chronic diseases [5] - The cooking method can negate the anti-inflammatory properties of foods; even healthy foods can become pro-inflammatory if fried or grilled [6] - Focusing solely on diet while neglecting other lifestyle factors such as sleep, physical activity, and stress management can diminish the effectiveness of an anti-inflammatory approach. A balanced, fresh, diverse, and minimally processed diet is the most effective anti-inflammatory strategy [7]