其实这些健康习惯对你并无益处

We all want to be as healthy as possible.

我们都希望越健康越好。

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.

当你在某处看到吃大量蛋白质是保持健康的最佳方法时，你当然会增加自己的蛋白质摄入量。然而，凡事做得极端并不会使你的身体健康。

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.

我们会热情地拥抱一些所谓的"健康"习惯，而这可能会耗尽身体所需的维生素和矿物质。我们与著名营养师菲奥娜·塔克进行了交流，谈论如何平衡我们的健康生活方式。

Taking heartburn medication long-term

长期服用胃灼热药物

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.

防酸剂和质子泵抑制剂等药物会减少胃酸的分泌，从而缓解胃酸回流和胃灼热。长期服用会耗尽体内的维生素B12，导致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.

维生素B12是血红蛋白合成、健康的神经系统、认知功能等必需的成分。缺乏维生素B12的症状包括：记忆力差、认知功能弱、四肢麻木或刺痛、疲劳。

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.

体内胆碱被消耗也可能是由于长期服用抗酸剂引起的。胆碱是脂肪乳化、神经递质合成和健康的大脑功能所必需的。可从红肉、肝脏、贻贝、肉酱和鱼等食物中增加维生素B12的摄入量。从鸡蛋、鹰嘴豆和大豆磷脂中可以增加胆碱水平。如果你长期都在服用抗酸剂，那你最好还是和医生聊一聊，检测一下维生素B12水平。

Eating too much protein

摄入太多蛋白质

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.

高蛋白质饮食，比如红肉和蛋白粉，会产生氨，从而在身体内营造酸性环境，氨是蛋白质分解的副产品。为了中和高酸饮食，身体会吸收钙等碱性矿物质。

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.

长期的高蛋白质饮食加上高酸食物，如盐、糖、咖啡等等，会对骨骼生长产生不利影响。如果蛋白质摄入量高，那就多喝水，冲走体内的氨等废弃物，因为氨会对肾脏造成压力。

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.

每千克体重最好摄入一克蛋白质。当然，摄入量也会根据健康程度、年龄、体重有所变化。所以最好咨询营养师，这样就可以确保摄入了适合自己身体的蛋白质量。