снижают низкоуровневое воспаление в организме: Mahsa Ghavipour et al., “Tomato Juice Consumption Reduces Systemic Inflammation in Overweight and Obese Females”, British Journal of Nutrition 109, no. 11 (June 2013); Young-il Kim et al., “Tomato Extract Suppresses the Production of Proinflammatory Mediators Induced by Interaction between Adipocytes and Macrophages”, Bioscience, Biotechnology, and Biochemistry 79, no. 1 (2015); Helena Hermana M. Hermsdorff et al., “Fruit and Vegetable Consumption and Proinflammatory Gene Expression from PeripheralBlood Mononuclear Cells in Young Adults: A Translational Study”, Nutrition & Metabolism 7 (May 13, 2010): 42.
Медицинское обследование позволяет определить степень и продолжительность воспаления: Husam Ghanim et al., “Increase in Plasma Endotoxin Concentrations and the Expression of Toll-Like Receptors and Suppressor of Cytokine Signaling‑3 in Mononuclear Cells after a High-Fat, HighCarbohydrate Meal”, Diabetes Care 32, no. 12 (2009).
в нашем организме начинается низкоуровневое воспаление: Vogel, Corretti, and Plotnick, “Effect of a Single HighFat Meal”; Sara K. Rosenkranz et al., “Effects of a High-Fat Meal on Pulmonary Function in Healthy Subjects”, European Journal of Applied Physiology 109, no. 3 (June 2010); Deopurkar et al., “Differential Effects of Cream, Glucose, and Orange Juice”.
воспалительного микробиома и хронических заболеваний: James H. O’Keefe and David S. H. Bell, “Postprandial Hyperglycemia/Hyperlipidemia (Postprandial Dysmetabolism) Is a Cardiovascular Risk Factor”, American Journal of Cardiology 100, no. 5 (2007); F. Cavalot et al., “Postprandial Blood Glucose Is a Stronger Predictor of Cardiovascular Events Than Fasting Blood Glucose in Type 2 Diabetes Mellitus, Particularly in Women: Lessons from the San Luigi Gonzaga Diabetes Study”, Journal of Clinical Endocrinology & Metabolism 91, no. 3 (2006).
растения могут помочь смягчить воспаление, вызванное потреблением других продуктов: См., например: Esposito and Giugliano, “A Link to Metabolic and Cardiovascular Diseases”; Paresh Dandona et al., “Macronutrient Intake Induces Oxidative and Inflammatory Stress: Potential Relevance to Atherosclerosis and Insulin Resistance”, Experimental & Molecular Medicine 42, no. 4 (April 1, 2010); James H. O’Keefe, Neil M. Gheewala, and Joan O. O’Keefe, “Dietary Strategies for Improving Post-Prandial Glucose, Lipids, Inflammation, and Cardiovascular Health”, Journal of the American College of Cardiology 51, no. 3 (2008); Janice K. Kiecolt-Glaser, “Stress, Food, and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge”, Psychosomatic Medicine 72, no. 4 (2010).
добавление овощного гарнира: Katherine Esposito et al., “Effect of Dietary Antioxidants on Postprandial Endothelial Dysfunction Induced by a High-Fat Meal in Healthy Subjects”, American Journal of Clinical Nutrition 77, no. 1 (2003).
Половинка авокадо: Zhaoping Li et al., “Hass Avocado Modulates Postprandial Vascular Reactivity and Postprandial Inflammatory Responses to a Hamburger Meal in Healthy Volunteers”, Food & Function 4, no. 3 (Feb. 26, 2013).
Смесь трав и специй: Ester S. Oh et al., “Spices in a High-Saturated-Fat, HighCarbohydrate Meal Reduce Postprandial Proinflammatory Cytokine Secretion in Men with Overweight or Obesity: A 3-Period, Crossover, Randomized Controlled Trial”, Journal of Nutrition 150, no. 6 (2020).
горсть ягод или орехов: См., например: Britt Burton-Freeman et al., “Strawberry Modulates LDL Oxidation and Postprandial Lipemia in Response to HighFat Meal in Overweight Hyperlipidemic Men and Women”, Journal of the American College of Nutrition 29, no. 1 (2010); Riitta Törrönen et al., “Berries Reduce Postprandial Insulin Responses to Wheat and Rye Breads in Healthy Women”, Journal of Nutrition 143, no. 4 (2013); Bryan C. Blacker et al., “Consumption of Blueberries with a High-Carbohydrate, Low-Fat Breakfast Decreases Postprandial Serum Markers of Oxidation”, British Journal of Nutrition 109, no. 9 (2013); David J. A. Jenkins et al., “Almonds Decrease Postprandial Glycemia, Insulinemia, and Oxidative Damage in Healthy Individuals”, Journal of Nutrition 136, no. 12 (2006).
защитный эффект может распространяться даже на следующий прием пищи: T. M. Wolever et al., “Second-Meal Effect: Low Glycemic-Index Foods Eaten at Dinner Improve Subsequent Breakfast Glycemic Response”, American Journal of Clinical Nutrition 48, no. 4 (1988); Rebecca C. Mollard et al., “First and Second Meal Effects of Pulses on Blood Glucose, Appetite, and Food Intake at a Later Meal”, Applied Physiology, Nutrition, and Metabolism 36, no. 5 (2011).
съест стейк: Tilg and Moschen, “Food, Immunity, and the Microbiome”.
превращают сахара в алкоголь в отсутствие кислорода: Allison Lassieur, Louis Pasteur: Revolutionary Scientist (New York: Franklin Watts, 2005); Luisa Alba-Lois and Claudia SegalKischinevsky, “Yeast Fermentation and the Making of Beer and Wine”, Nature Education 3, no. 9 (2010).