绿叶菜吃多了会怎样

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).

多吃蔬菜是不需考虑的。这些年来，我们接触到了大量的信息，详细说明了吃蔬菜，特别是绿叶蔬菜的许多好处，并且比以往任何时候都有更多的人采用植物性饮食。数据显示，婴儿潮一代和X一代出于健康原因选择了更多的植物性食物，而千禧一代和Z一代出于更多的环境和道德原因选择植物性食物。

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、微绿色蔬菜、羽衣甘蓝、卷心菜、罗曼和白菜等绿叶蔬菜已被证明可以降低慢性疾病的风险，包括肥胖、心脏病、高血压和认知能力下降。这些蔬菜含有必需的维生素、矿物质和抗氧化剂，你可以简单的独享，也可以将它们加入到冰沙、沙拉、汤和其他各种菜肴中。

"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.

“大多数人真的从多吃绿叶蔬菜中受益。绿叶蔬菜是营养的动力，不仅含有维生素A、C、K等维生素和矿物质，还有许多B族维生素，如叶酸，而且富含纤维。”正如营养和健康的绿叶蔬菜一样，好东西吃得太多可能会变成坏事。

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.

大多数深色绿叶蔬菜富含维生素K。贝斯特解释说：“维生素K在绿叶蔬菜中含量丰富，是脂溶性的。这意味着摄入或补充过多会导致中毒。”虽然维生素K缺乏会导致出血问题，但维生素K过量会导致身体中毒，因为它还起到血液增稠剂的作用。

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注册糖尿病护理和教育专家Diana Gariglio Clelland在《Eat This, Not That!》分享到，服用血液稀释剂药物的人需要特别注意维生素K摄入量，因为他们容易出血或凝血。

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》报道，胃肠道症状是吃太多绿叶蔬菜造成的另一种不舒服的后果。当你摄入的纤维超过身体所能承受的量时，可能会出现胃气、腹胀和便秘。

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.

大部分情况下，食用适量的绿叶蔬菜是利大于弊的。然而，如果你有身体状况或开始经历肠胃不适，确保与你的医师探讨一下饮食情况。