We all want to be as healthy as possible.

我們都希望越健康越好。When you read somewhere that eating high levels of proteinis the best way to be healthy, ofcourse, you up your protein intake. However, extremes are rarely a healthy choice for yourbody.當(dāng)你在某處看到吃大量蛋白質(zhì)是保持健康的最佳方法時(shí)，你當(dāng)然會(huì)增加自己的蛋白質(zhì)攝入量。然而，凡事做得極端并不會(huì)使你的身體健康。There are so many of these 'healthy' habits we embrace with a little too much zeal, and it canmean depleting your body of essential vitamins and minerals. We spoke to celebratednutritionist, Fiona Tuck, to find out how we can get some balance back into our 'healthy'lifestyles.我們會(huì)熱情地?fù)肀б恍┧^的"健康"習(xí)慣，而這可能會(huì)耗盡身體所需的維生素和礦物質(zhì)。我們與著名營(yíng)養(yǎng)師菲奧娜·塔克進(jìn)行了交流，談?wù)撊绾纹胶馕覀兊慕】瞪罘绞?。Taking heartburn medication long-term

Taking heartburn medication long-term 長(zhǎng)期服用胃灼熱藥物

Antiacids or proton pumpinhibitormedications decrease the amount of stomach acid beingproduced to alleviate acid reflux and heartburn. Long term use can deplete vitamin B12 leading to a vitamin B 12 deficiency.防酸劑和質(zhì)子泵抑制劑等藥物會(huì)減少胃酸的分泌，從而緩解胃酸回流和胃灼熱。長(zhǎng)期服用會(huì)耗盡體內(nèi)的維生素B12，導(dǎo)致B12缺乏。

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Vitamin B12 is required for haemoglobin synthesis, a healthy nervous system, cognitivefunction, to name just a few. Deficiency signs can show as poor memory, poor cognitivefunction, numbness or tingling in the extremities, tiredness.

維生素B12是血紅蛋白合成、健康的神經(jīng)系統(tǒng)、認(rèn)知功能等必需的成分。缺乏維生素B12的癥狀包括：記憶力差、認(rèn)知功能弱、四肢麻木或刺痛、疲勞。Depleted choline may also result from long-term antiacid use. Choline is required for fatemulsification, neurotransmitter synthesis and healthy brain function. Increase vitamin B12 foods such as red meat, liver, mussels, pate, fish. Increase choline foods such as eggs, chickpeas, soy lecithin. It is beneficial to speak to your GP if you are on long term antiacidsand have your Vitamin B 12 levels checked.體內(nèi)膽堿被消耗也可能是由于長(zhǎng)期服用抗酸劑引起的。膽堿是脂肪乳化、神經(jīng)遞質(zhì)合成和健康的大腦功能所必需的?？蓮募t肉、肝臟、貽貝、肉醬和魚(yú)等食物中增加維生素B12的攝入量。從雞蛋、鷹嘴豆和大豆磷脂中可以增加膽堿水平。如果你長(zhǎng)期都在服用抗酸劑，那你最好還是和醫(yī)生聊一聊，檢測(cè)一下維生素B12水平。

Eating too much protein 攝入太多蛋白質(zhì)

A high protein diet such as red meat and protein powders can create an acidic environmentin the body by producing ammonia, a by-product of the break down of protein. In order tocompensate for the high acid diet, the body withdraws on alkaline minerals such as calcium.高蛋白質(zhì)飲食，比如紅肉和蛋白粉，會(huì)產(chǎn)生氨，從而在身體內(nèi)營(yíng)造酸性環(huán)境，氨是蛋白質(zhì)分解的副產(chǎn)品。為了中和高酸飲食，身體會(huì)吸收鈣等堿性礦物質(zhì)。Long term high protein diets combined with a diet high in acid-forming foods such as salt, sugar, coffee et can have adverse effects on the bones. The body needs more water if proteinintake is high to flush out waste products e.g. ammonia. This can put a strain on the kidneys.長(zhǎng)期的高蛋白質(zhì)飲食加上高酸食物，如鹽、糖、咖啡等等，會(huì)對(duì)骨骼生長(zhǎng)產(chǎn)生不利影響。如果蛋白質(zhì)攝入量高，那就多喝水，沖走體內(nèi)的氨等廢棄物，因?yàn)榘睍?huì)對(duì)腎臟造成壓力。Aim for 1g of protein per kg of body weight. This can vary depending on health, age, weightso always refer to a nutritionist to ensure you are eating the right amount for your body.每千克體重最好攝入一克蛋白質(zhì)。當(dāng)然，攝入量也會(huì)根據(jù)健康程度、年齡、體重有所變化。所以最好咨詢營(yíng)養(yǎng)師，這樣就可以確保攝入了適合自己身體的蛋白質(zhì)量。

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