你以为多吃点儿糙米就没事儿吗

Feeling guilty about eating too much rice? While it's true that rice packs a lot of nutrients, it can potentially contribute to weight gain and digestive issues. Like with everything else, moderation is key. This grain is a dietary staple in more than 100 countries, notes the Harvard T.H. Chan School of Public Health. Rich in magnesium, selenium, phosphorus, manganese, and B vitamins, it can be a healthy addition to most diets. However, it's also high in carbs, which is something you should consider when planning your meals.

吃太多米饭感到内疚吗?虽然大米确实含有大量营养，但它可能会导致体重增加和消化问题。和其他事情一样，适度是关键。哈佛大学陈T.H.公共卫生学院(Harvard T.H.Chan School of Public Health)指出，大米是100多个国家的主食。富含镁、硒、磷、锰和B族维生素，是大多数饮食的健康补充。然而，大米的碳水也很高，这是你计划膳食时应该考虑的问题。

When it comes to cooked white rice, 1 cup has 44.6 grams of carbs and 4.25 grams of protein, according to the U.S. Department of Agriculture's Agricultural Research Service. The same amount of cooked brown rice has 45.8 grams of carbs and 4.52 grams of protein. The latter is also higher in magnesium, potassium, phosphorus than white rice. "The reality is that eating too much of any carbohydrate, including brown rice, can lead to diabetes," nutrition professor Clyde Wilson told Men's Health.

根据美国农业部农业研究服务中心的数据，一杯煮熟的白米含有44.6克碳水化合物和4.25克蛋白质。同样量的煮熟糙米含有45.8克碳水化合物和4.52克蛋白质。后者的镁、钾、磷含量也高于白米。营养学教授克莱德·威尔逊在接受《男性健康》杂志采访时说：“事实是，摄入过多的碳水化合物，包括糙米，都可能导致糖尿病。”。

Brown rice is particularly good for you due to its high fiber content. Since it contains all three parts of the kernel, including the bran, germ, and endosperm, it's more nutritious than its refined counterpart, according to the University of Pittsburgh Medical Center. But what happens when you eat too much rice?

糙米纤维含量高，对人体特别有益。根据匹兹堡大学医学中心的说法，因为它含有核的所有三个部分，包括麸皮、胚芽和胚乳，它的营养价值比精制后的营养物要高。但是当你吃太多时会发生什么呢?

You may experience gas and bloating

你可能会感到气胀和腹胀

While it's normal to feel full after a meal, you shouldn't look like you are carrying a food baby. Unfortunately, brown rice and other foods can create this effect. Board-certified physician Taz Bhatia says that brown rice may cause bloating, gas, belching, and digestive distress in some people (via MindBodyGreen). It can trigger inflammation due to its high carb content. Some individuals are sensitive to carbs and may experience digestive discomfort after eating whole grains.

虽然饭后感到饱是正常的，但也不应该看起来像个孕妇。不幸的是，糙米和其他食物会产生这种效果。认证医师塔兹·巴蒂亚说，糙米可能会导致一些人腹胀、胀气、打嗝和消化不良。由于其高碳水化合物含量，可引发炎症。有些人对碳水化合物很敏感，吃全谷类食物后可能会感到消化不适。

Brown rice may cause digestive distress in people with small intestinal bacterial overgrowth (SIBO), according to Bhatia. As the name suggests, this condition is characterized by an overgrowth of bacteria in the small intestine. Its symptoms typically include nausea, bloating, diarrhea, poor appetite, and stomach pain, according to the Mayo Clinic. Bhatia suggests cutting out brown rice for about 6 weeks to see how your body reacts and then gradually reintroducing it back into your diet.

根据巴蒂亚的说法，糙米可能会引起小肠细菌过度生长(SIBO)患者的消化不良。顾名思义，这种情况的特点是小肠内细菌过度生长。据梅奥诊所称，其症状通常包括恶心、腹胀、腹泻、食欲不振和胃痛。巴蒂亚建议减少糙米食用约6周，看看你的身体反应如何，然后逐渐将其重新引入你的饮食中。

It's also possible to feel bloated just because you ate too much rice. Dietician Chloe McLeod recommends no more than a fist-sized portion. You may also want to avoid combining rice along with foods containing salicylates, amines, or fermentable sugars. These compounds occur naturally in garlic, onion, curry, baked beans, chickpeas, leeks, asparagus, and other foods (via Verywell Health).

你也可能因为吃了太多的米饭而感到臃肿。营养师克洛伊·麦克劳德建议不要超过拳头大小的份量。你可能还想避免将大米与含有水杨酸盐、胺或可发酵糖的食物混合。这些化合物自然存在于大蒜、洋葱、咖喱、烤豆、鹰嘴豆、韭菜、芦笋和其他食物中。