6種不宜多吃的健康食物
Too much of a good thing can have a serious impact on your waistline -- and your health.
攝入過多的健康食物也會嚴重影響你的腰圍和健康。
As a registered dietician, I like to tout the nutritious benefits of foods. But sometimes healthy eats don’t need any free publicity -- in fact, there are plenty of good-for-you foods that people tend to overdo it with.
作爲註冊營養師，我喜歡吹捧營養食物的好處。但是有時候健康飲食不需要任何免費宣傳，實際上，有很多健康食物，人們往往會吃過量。
To ensure that you’re getting enough -- but not too much -- of these healthy items, I’ve made a list of the things you’re most likely overeating right now.
爲了確保這些健康食物你吃的足夠了但又不會太多，我列了一個清單，涵蓋了這些你現在很可能攝入過量的健康食物。
1. Avocados
牛油果
Avocados are great for your heart (and hair, skin, digestion, and more). That said, each one also contains 322 calories and 29 grams of fat. Feel free to use one-third of a medium avocado as a serving of fat in your meal or snack -- but that’s all you need to reap the benefits of the fruit.
牛油果對心臟、頭髮、皮膚、消化等非常有益。儘管如此，每一個牛油果包含322卡熱量和29g脂肪。吃正餐或小吃時，吃三分之一中等大小的牛油果作爲脂肪的供給，完全沒有問題。但是這麼多就夠了，這已經是你需要從牛油果中獲得的營養了。
2. Coconut
椰子
This ingredient works beautifully in your trail mix, sprinkled on your oatmeal, or drizzled in oil form on your sauté pan. It’s loaded with nutrients, including lauric acid, potassium, and fiber -- but it’s another food to use with caution. Whether you’re cooking with the oil or using coconut flakes in a smoothie, two teaspoons is a good amount to stick to.
這種食材在你的什錦水果裏面會起到錦上添花的作用，也可以撒在燕麥片上，或者在平底鍋裏榨取油脂。它富含營養成分，包括月桂酸、鉀和纖維，但是它也是需要注意的食物。不管你是用椰油做飯還是椰汁做冰沙，兩湯匙就足夠了。
3. Chia Seeds
奇雅子
Absolutely eat chia seeds -- they’re loaded with omega-3 fatty acids, fiber, antioxidants, and protein. Just use one tablespoon on your yogurt, in your smoothies, or sprinkled on your salad. Too much of this good thing is hard on the digestive system and may trigger certain, ahem, issues if you aren’t used to it.
當然要吃奇雅子，他們富含歐米珈-3脂肪酸、纖維、抗氧化劑和蛋白質。 酸奶、冰沙、或是沙拉里，僅僅只需要一湯匙的奇雅子。攝入太多奇雅子會對消化系統造成負擔，並且如果你吃不慣這個，也是有可能引發問題的。
4. Bananas
香蕉
Bananas are loaded with tons of nutrition -- but be careful if you're one of those people who is a creature of habit and tends to eat the same thing over and over (and over) again. Too many bananas are tough on the GI tract. In extreme cases, you can even run the risk of potassium toxicity (although this is a bigger concerrn for children). While there's no hard-and-fast number of bananas that would give you a potassium problem, I generally recommend eating no more than a couple each week so that you have a chance to switch up the fruit you're taking in.
香蕉富含大量營養，但是如果你是那種習慣不停的吃同一樣食物的人，那麼要注意了。攝入過多的香蕉會對腸胃造成負擔。在極端情況下，你甚至可能會有鉀中毒的危險（這個對孩子來說是個更加嚴重的問題）。雖然對於導致鉀中毒問題並沒有什麼明確的數量，但是我通常建議一個星期吃兩個就差不多了，這樣你可以在水果上換換口味。
5. Quinoa
藜麥
A seed, not a grain, quinoa is full of fiber and protein. The calorie profile is similar to that of most grains, with about 110 calories in a half-cup. The problem? People tend to think of it as an uber-health food and don’t watch their portion sizes. Use quinoa sparingly, and treat it like a starch by limiting to yourself to a half-cup serving size. You’ll reap all the benefits without the added cals.
藜麥是種子而不是糧食，富含纖維和蛋白質。它包含的熱量跟很多食物差不多，半杯大概11卡。那麼問題是什麼呢？人們通常把它當做一種對乳房有益的食物，也並沒有關注食用量。儘量少使用藜麥，把它當做一種澱粉，每次限制自己只用半杯。只吃這麼多就能獲取營養，同時也不會攝入過多熱量。
6. Smoothies
奶昔
Depending on what’s in your morning cocktail, the calories can go down really easily. The best way to enjoy without going over the calorie edge? Make your smoothies at home, and assess if you would normally eat all of the food going into the blender in one sitting. My smoothie formula: one cup ice, one cup milk or milk alternative, one fruit, one fat, and a bonus like mint, cinnamon, or vanilla extract.
取決於清晨飲料裏含有什麼，很容易就可以減少攝入的卡路里。如何能夠既享受美食又不攝入過多的卡路里呢？在家裏做奶昔吧，估計一下你是不是會把放進攪拌機的所有食物一次吃完。我的奶昔配方：一杯冰、一杯牛奶或替代牛奶、一個水果、一種脂肪，額外加入諸如薄荷、肉桂、香草等原料。
