6种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.

摄入过多的健康食物也会严重影响你的腰围和健康。

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.

作为注册营养师，我喜欢吹捧营养食物的好处。但是有时候健康饮食不需要任何免费宣传，实际上，有很多健康食物，人们往往会吃过量。

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.

为了确保这些健康食物你吃的足够了但又不会太多，我列了一个清单，涵盖了这些你现在很可能摄入过量的健康食物。

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.

牛油果对心脏、头发、皮肤、消化等非常有益。尽管如此，每一个牛油果包含322卡热量和29g脂肪。吃正餐或小吃时，吃三分之一中等大小的牛油果作为脂肪的供给，完全没有问题。但是这么多就够了，这已经是你需要从牛油果中获得的营养了。

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.

这种食材在你的什锦水果里面会起到锦上添花的作用，也可以撒在燕麦片上，或者在平底锅里榨取油脂。它富含营养成分，包括月桂酸、钾和纤维，但是它也是需要注意的食物。不管你是用椰油做饭还是椰汁做冰沙，两汤匙就足够了。

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.

当然要吃奇雅子，他们富含欧米珈-3脂肪酸、纤维、抗氧化剂和蛋白质。 酸奶、冰沙、或是沙拉里，仅仅只需要一汤匙的奇雅子。摄入太多奇雅子会对消化系统造成负担，并且如果你吃不惯这个，也是有可能引发问题的。

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.

香蕉富含大量营养，但是如果你是那种习惯不停的吃同一样食物的人，那么要注意了。摄入过多的香蕉会对肠胃造成负担。在极端情况下，你甚至可能会有钾中毒的危险（这个对孩子来说是个更加严重的问题）。虽然对于导致钾中毒问题并没有什么明确的数量，但是我通常建议一个星期吃两个就差不多了，这样你可以在水果上换换口味。

5. Quinoa

藜麦

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.

藜麦是种子而不是粮食，富含纤维和蛋白质。它包含的热量跟很多食物差不多，半杯大概11卡。那么问题是什么呢？人们通常把它当做一种对乳房有益的食物，也并没有关注食用量。尽量少使用藜麦，把它当做一种淀粉，每次限制自己只用半杯。只吃这么多就能获取营养，同时也不会摄入过多热量。

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.

取决于清晨饮料里含有什么，很容易就可以减少摄入的卡路里。如何能够既享受美食又不摄入过多的卡路里呢？在家里做奶昔吧，估计一下你是不是会把放进搅拌机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、一个水果、一种脂肪，额外加入诸如薄荷、肉桂、香草等原料。