在当今世界,任何一个Instagram account can claim to be a health expert, the real experts — people with degrees, certifications and years of experience working with clients — often face slap themselves because of the bogus healthy advice they hear. These myths are repeated over and over, making the already challenging task of figuring out what to eat even harder.
To save you from the headaches of trying to determine what eating advice is truly healthy, seven registered dietitians share the worst tips they’ve ever heard:
有人说凝集素会引起所谓的“肠道肠道综合征”，并对免疫系统产生负面影响。凝集素是在许多与碳水化合物结合的植物中发现的一组蛋白质，例如豆类，花生和全谷物。
“Should we worry about lectins? Unless you’re eating raw beans, definitely not!” saysCrystal Cascio，路。“Cooking inactivates most lectins in foods, plus some research shows that low levels of lectins in our diet may be beneficial.” So it’s more than OK to eat foods that contain lectins — just eat them cooked.
“没有理由禁止花椰菜，potatoes，，，，garlic, parsnips and white beans from your plate,” saysKeri Gans, RDN，，，，author of The Small Change Diet. “They are all packed with nutritional benefits, including fiber, vitamin C and potassium,” she explains. It’s more about how you cook these foods. For example, roast potatoes with the skin on with a little olive oil and herbs, rather than peeling and deep-frying them in oil.
“我们几乎没有时间准备和吃三顿均衡的饭菜，” RDN的Dawn Jackson Blatner说超级食品交换。“因此，全天吃饭，通常那些饭菜不平衡，因为它过于劳动，而且高频率的饮食最终可能会产生太多卡路里。”她建议，相反，请吃三顿均衡的饭菜，如果您真的饿了，只会在之间加一两个小吃。
“有一些文章声称用餐饮用水会稀释消化汁，对消化不利。但这不仅是一个神话，用餐喝水可以帮助消化。”杰基·纽格，RDN，烹饪营养学家和《全天然糖尿病食谱》的作者。
水通过软化凳子来帮助预防便秘，并通过分解食物来帮助您的身体吸收营养。Newgent建议在饭后或立即使用一杯水，尤其是当您的饭菜中含有大量纤维时。
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运动营养师说：“没有证据表明消化效果更好，或者分别吃碳水化合物和蛋白质有好处。”塔拉·科林伍德（Tara Collingwood），RDN，并补充说您实际上应该结合两者。“碳水化合物是您人体首选的能源，因此它们很快就会用尽。蛋白质需要更长的时间才能消化，并使您保持更长的时间。”她解释说。“一起吃两者，可以使您的即时能量和能量持续一会儿。”
这个神话使大多数营养师的血液沸腾。“目前没有研究支持无麸质产品对含麸质的人对普通人群具有任何重大健康益处的想法。”佐治亚州圆形，路。
除非您患有麸质过敏或不耐受，否则您不应限制全谷物，这些谷物是饮食纤维，矿物质，维生素和植物化学物质的重要来源，这些谷物有助于支持健康的消化系统并促进饱腹感。此外，有力的证据表明，全谷物可能有助于降低超重和肥胖，2型糖尿病，心血管疾病和一些癌症的风险。
There is a teeny bit of science to this, but not enough to prove it really does anything for you. “The skin and pulp of lemons contains pectin — a form of soluble fiber — which can help improve gut health and aid in constipation,” says Rebecca Ditkoff, MPH, RD, founder ofRd的营养。
“但是，只需从没有皮肤或果肉的情况下喝柠檬汁，可能不会提供同样的好处，这使得这是夸张的健康声明。”因此，如果您喜欢的话，请继续前进并享用热水柠檬，因为水很适合补水，但不要愚弄它会排毒或冲洗系统。
