其實這些健康習慣對你並無益處

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 protein is the best way to be healthy, of course, you up your protein intake. However, extremes are rarely a healthy choice for your body.

當你在某處看到吃大量蛋白質是保持健康的最佳方法時，你當然會增加自己的蛋白質攝入量。然而，凡事做得極端並不會使你的身體健康。

There are so many of these 'healthy' habits we embrace with a little too much zeal, and it can mean depleting your body of essential vitamins and minerals. We spoke to celebrated nutritionist, Fiona Tuck, to find out how we can get some balance back into our 'healthy' lifestyles.

我們會熱情地擁抱一些所謂的"健康"習慣，而這可能會耗盡身體所需的維生素和礦物質。我們與著名營養師菲奧娜·塔克進行了交流，談論如何平衡我們的健康生活方式。

Taking heartburn medication long-term

長期服用胃灼熱藥物

Antiacids or proton pump inhibitor medications decrease the amount of stomach acid being produced to alleviate acid reflux and heartburn. Long term use can deplete vitamin B12 leading to a vitamin B 12 deficiency.

防酸劑和質子泵抑制劑等藥物會減少胃酸的分泌，從而緩解胃酸迴流和胃灼熱。長期服用會耗盡體內的維生素B12，導致B12缺乏。

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

維生素B12是血紅蛋白合成、健康的神經系統、認知功能等必需的成分。缺乏維生素B12的症狀包括：記憶力差、認知功能弱、四肢麻木或刺痛、疲勞。

Depleted choline may also result from long-term antiacid use. Choline is required for fat emulsification, 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 antiacids and have your Vitamin B 12 levels checked.

體內膽鹼被消耗也可能是由於長期服用抗酸劑引起的。膽鹼是脂肪乳化、神經遞質合成和健康的大腦功能所必需的。可從紅肉、肝臟、貽貝、肉醬和魚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鹼水平。如果你長期都在服用抗酸劑，那你最好還是和醫生聊一聊，檢測一下維生素B12水平。

Eating too much protein

攝入太多蛋白質

A high protein diet such as red meat and protein powders can create an acidic environment in the body by producing ammonia, a by-product of the break down of protein. In order to compensate for the high acid diet, the body withdraws on alkaline minerals such as calcium.

高蛋白質飲食，比如紅肉和蛋白粉，會產生氨，從而在身體內營造酸性環境，氨是蛋白質分解的副產品。爲了中和高酸飲食，身體會吸收鈣等鹼性礦物質。

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 protein intake is high to flush out waste products e.g. ammonia. This can put a strain on the kidneys.

長期的高蛋白質飲食加上高酸食物，如鹽、糖、咖啡等等，會對骨骼生長產生不利影響。如果蛋白質攝入量高，那就多喝水，沖走體內的氨等廢棄物，因爲氨會對腎臟造成壓力。

Aim for 1g of protein per kg of body weight. This can vary depending on health, age, weight so 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。當然，攝入量也會根據健康程度、年齡、體重有所變化。所以最好諮詢營養師，這樣就可以確保攝入了適合自己身體的蛋白質量。