綠葉菜吃多了會(huì)怎樣

Eating vegetables is a no brainer. Through the years we have been exposed to a ton of information detailing the many benefits of eating veggies, specifically leafy greens, and more people than ever before are following a plant-based diet (via The Beet). Data shows that the Baby Boomers and Gen-Xers are choosing a more plant-based diet for health reasons, while the Millennial and Gen-Z generations are choosing plant-based foods for more environmental and ethical reasons (via The Beet).

多吃蔬菜是不需考慮的。這些年來(lái)，我們接觸到了大量的信息，詳細(xì)說(shuō)明了吃蔬菜，特別是綠葉蔬菜的許多好處，并且比以往任何時(shí)候都有更多的人采用植物性飲食。數(shù)據(jù)顯示，嬰兒潮一代和X一代出于健康原因選擇了更多的植物性食物，而千禧一代和Z一代出于更多的環(huán)境和道德原因選擇植物性食物。

Eating more leafy greens like spinach, microgreens, kale, cabbage, romaine, and bok choy has been shown to reduce the risk of chronic medical conditions including obesity, heart disease, hypertension, and cognitive decline (via Healthline). These greens contain essential vitamins, minerals, and antioxidants, and you can enjoy them alone, or incorporate them in smoothies, salads, soups, and in a variety of other dishes.

多吃菠菜、微綠色蔬菜、羽衣甘藍(lán)、卷心菜、羅曼和白菜等綠葉蔬菜已被證明可以降低慢性疾病的風(fēng)險(xiǎn)，包括肥胖、心臟病、高血壓和認(rèn)知能力下降。這些蔬菜含有必需的維生素、礦物質(zhì)和抗氧化劑，你可以簡(jiǎn)單的獨(dú)享，也可以將它們加入到冰沙、沙拉、湯和其他各種菜肴中。

"Most people really benefit from eating more leafy greens. They're nutrition powerhouses, loaded with not only vitamins and minerals like vitamins A, C, K, and many B-vitamins like folic acid, but they're also high in fiber." As nutritional and healthy greens are, like anything else, too much of a good thing might become a bad thing.

“大多數(shù)人真的從多吃綠葉蔬菜中受益。綠葉蔬菜是營(yíng)養(yǎng)的動(dòng)力，不僅含有維生素A、C、K等維生素和礦物質(zhì)，還有許多B族維生素，如葉酸，而且富含纖維。”正如營(yíng)養(yǎng)和健康的綠葉蔬菜一樣，好東西吃得太多可能會(huì)變成壞事。

Most dark leafy greens are rich in vitamin K. "Vitamin K, which is found in abundance in leafy greens, is fat-soluble. This means it can become toxic when too much is consumed or supplemented." While a vitamin K deficiency can cause bleeding issues, a vitamin K overdose can cause toxicity in the body as it also acts as a blood thickener, explains Best.

大多數(shù)深色綠葉蔬菜富含維生素K。貝斯特解釋說(shuō)：“維生素K在綠葉蔬菜中含量豐富，是脂溶性的。這意味著攝入或補(bǔ)充過(guò)多會(huì)導(dǎo)致中毒。”雖然維生素K缺乏會(huì)導(dǎo)致出血問(wèn)題，但維生素K過(guò)量會(huì)導(dǎo)致身體中毒，因?yàn)樗€起到血液增稠劑的作用。

Certified diabetes care and education specialist Diana Gariglio-Clelland, RD, CDCES, shares with Eat This, Not That! that people on blood thinner medications need to be especially careful about their vitamin K intake, as they are prone to bleeding or clotting issues.

CDCES注冊(cè)糖尿病護(hù)理和教育專家Diana Gariglio Clelland在《Eat This, Not That!》分享到，服用血液稀釋劑藥物的人需要特別注意維生素K攝入量，因?yàn)樗麄內(nèi)菀壮鲅蚰?/p>

The Daily Meal reports that gastrointestinal symptoms are another uncomfortable effect of eating too many leafy greens. Gas, bloating, and constipation may occur when you eat more fiber than your body can handle.

《每日膳食》報(bào)道，胃腸道癥狀是吃太多綠葉蔬菜造成的另一種不舒服的后果。當(dāng)你攝入的纖維超過(guò)身體所能承受的量時(shí)，可能會(huì)出現(xiàn)胃氣、腹脹和便秘。

Chances are, eating a decent amount of leafy greens is more beneficial than harmful. However, if you have a medical condition or begin to experience gastrointestinal distress, make sure you discuss your diet with your healthcare provider.

大部分情況下，食用適量的綠葉蔬菜是利大于弊的。然而，如果你有身體狀況或開(kāi)始經(jīng)歷腸胃不適，確保與你的醫(yī)師探討一下飲食情況。