杏仁虽然健康又好吃，吃多了也会要命哦！

Here are 7 health problems from eating too many almonds!

以下是吃太多杏仁会导致的7种健康问题！

1.Kidney Stones

肾结石

Certain diets and foods can make people more prone to kidney stones, especially diets high in oxalates. This is where eating too many almonds becomes a problem! Oxalates are a chemical found in certain foods that are not able to be digested by humans. Almonds contain lots of oxalates and should be eaten only in moderation.

某些饮食和食物更容易使人患肾结石，尤其是草酸含量高的饮食，这就是杏仁食用过量会出问题的原因所在！草酸是特定食物中所含的化学物质，不能被人体消化吸收。杏仁含有大量草酸，应该适量食用。

Although almonds are hailed as an amazing snack choice, they should be eaten only in their recommended amount—which is a handful, or, about 23 almonds a day. Start counting, folks!

虽然杏仁是零食中的上等佳品，但应按推荐食用量食用——也就是一天一把，或者大约23颗。朋友，查好数再吃吧！

2.Unwanted Pounds

体重增加

The recommended serving size of almonds can actually help you lose weight, because they’re high in fiber and healthy fats. But when you’re eating too many almonds, the opposite can actually happen. The bottom line is that if you’re not burning the calories that you’re eating from almonds, you will end up gaining weight.

按照推荐量食用杏仁真的有助于减肥，因为杏仁中富含纤维和健康脂肪，但吃太多会反作用。关键就是如果你没有把吃杏仁获得的热量消耗掉的话，最终体重就会增加。

3.Tummy Troubles

腹部不适

When you’re eating too many almonds, that amount of fiber can cause some serious tummy troubles. A quarter cup of almonds contains 11% of your daily fiber intake! Too much fiber can lead to bloating, flatulence, even diarrhea and constipation!

杏仁如果吃太多，其中所含的纤维会造成严重腹部问题，四分之一杯的杏仁就含有11%你一日所需的纤维摄入量。纤维过多会导致腹胀、胀气，甚至腹泻、便秘！

4.Potential for Allergic Reactions

有过敏的潜在可能

Oftentimes overdosing on a food or consuming it in excess over a period of time, your body can begin to develop reactions to this food. The same is true for eating too many almonds. You should aim to consume a variety of foods. Rotate your diet and never eat too much of the same food—especially almonds!

通常一种食物食用过量或者一段时间内吃太多，身体就会开始对这种食物产生反应。吃太多杏仁也是如此，你应该吃多种食物。要经常改变饮食，同一种食物绝对不要吃太多——尤其是杏仁！

5.Manganese Overload

锰过量

While we need manganese and should consume the recommended amount of this mineral every day, eating too many almonds can cause us to exceed the amount of manganese we consume.

虽然我们需要锰，每天应该按推荐量摄入这种矿物质，但是吃太多杏仁会导致我们摄入过多锰。

If you’re eating the recommended serving amount of almonds every day (which is about an ounce—or a handful—at 23 almonds), you’re getting about 0.6 milligrams of manganese. You’re only supposed to get a few milligrams of manganese every day and you should never exceed 11 milligrams of manganese daily.

如果每天吃推荐量的杏仁（约1盎司，或者1把，23颗杏仁），你就能获取约0.6毫克的锰。每天只能摄入几毫克的锰，一天绝对不要超过11毫克。

6.Too Much Vitamin E

维生素E过量

A quarter cup of almonds contains 40% of your daily intake of vitamin E! Vitamin E is a pretty awesome antioxidant and has some amazing health benefits, including helping maintain healthy cholesterol levels, neutralizing free radicals, healing skin, even helping hormones! Almonds are an excellent source of vitamin E.

四分之一杯的杏仁含40%每日所需维生素E，维生素E是很好的抗氧化剂，对健康有很大好处，如有助于维持正常胆固醇水平、中和自由基、愈合皮肤，甚至能促进激素分泌！杏仁是维生素E的优质来源。

The government recommends only 15 milligrams daily intake of vitamin E if you’re over the age of 14! Since almonds contain nearly half of that amount per serving, that doesn’t leave much room for you to eat extra vitamin E in the form of healthy food every day.

政府建议14岁以上每天只能摄取15毫克的维生素E，既然每份杏仁中维生素E含量几乎达到推荐量的一半，你就不应该再从每天所吃的健康食物中再多摄入维生素E了。

The side effects of overdosing on vitamin E include nausea, loose stools, headaches, fatigue, even blurry vision!

维生素E过量会产生一些副作用，包括恶心、拉肚子、头痛、疲劳，甚至还会导致视力模糊！

7.Increases Toxicity Levels in the Body

增加体内毒素水平

Some almonds do contain a chemical called hydrocyanic acid, abbreviated as HCN. This acid is natural, but can have toxic side effects if consumed in excess. This chemical is most often present in bitter almonds.

有些杏仁含有一种化学物质氢氰酸，它的名称缩写是HCN。这种酸是自然产生的，但如果摄入过量会产生毒副作用。这种化学物质主要存在于苦杏仁中。

Are Almonds Safe?

吃杏仁安全吗？

Of course almonds are a safe, natural, healthy snack. They provide a wide range of health benefits and have been instrumental in weight loss for many people. They provide antioxidants in the form of vitamin E, lots of fiber, and essential trace minerals like manganese, which is essential for many bodily functions.

杏仁当然是一种安全、天然、健康的零食。它们对健康有多种好处，对很多人减肥都有帮助。杏仁能提供维生素E这种抗氧化剂、大量纤维，还有像锰这样基本的微量元素，是很多身体功能的必要物质。

Almonds are a great food choice if eaten in their recommended serving amounts. Remember that 23 is the magic number. Consuming too many more than that can be bad for your health.

杏仁是不错的食物选择，只要食用量维持在推荐范围内即可。记住23这个神奇的数字，如果过量就会对健康有害。