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href="https://twitter.com/share?text=%E6%96%B0%E5%B9%B4%E4%B9%9D%E6%A2%9D%E5%81%A5%E5%BA%B7%E9%A3%B2%E9%A3%9F%E5%B0%8F%E8%B2%BC%E5%A3%AB&url=https://cn.nytimes.com/health/20221230/food-nutrition-advice/zh-hant/" target="_blank"><i class="icon-twitter"></i></a></li><li><div class="line-it-button" data-lang="zh_Hant" data-type="share-g" data-url="https://cn.nytimes.com/health/20221230/food-nutrition-advice/zh-hant/" style="display: none;"></div><script src="https://d.line-scdn.net/r/web/social-plugin/js/thirdparty/loader.min.js" async="async" defer="defer"></script></li></ul><div class="share-btn"><i class="icon-forward"></i></div></div></div></div></div><article class="article-content font-normal"><div class="article-header"><header><small></small><h1>新年九條健康飲食小貼士</h1></header><div class="byline-row"><div class="byline-box"><div class="byline"><address>DANI BLUM</address><time pudate="2022-12-30 04:22:27" datetime="2022-12-30 04:22:27">2022年12月30日</time></div><div class="share-btn"><i class="icon-forward"></i></div></div></div></div><figure class="article-span-photo"><img src="https://static01.nyt.com/images/2022/12/29/well/29WELL-EOY-NUTRITION/29WELL-EOY-NUTRITION-master1050.jpg" width="1050" height="700" alt=""><figcaption><span></span> <cite>Hyosun Hwang</cite></figcaption></figure><div class="row"><div class="article-left"><section class="article-body"><div class="article-partial"><div class="article-body-item col-lg-5"><div class="article-paragraph">2022年接近尾聲，健康欄目回顧了過去一年裡我們對食物和營養的報導，並對我們在吃吃吃（以及喝喝喝）方面所學到的知識進行了反思。以下是一些我們最喜歡的健康智慧。</div><div class="article-paragraph"><b>1. 奇亞籽應該在飲食中佔有一席之地。</b></div><div class="article-paragraph">2022年，隨著奇亞籽再次風行，這種超級種子出現在了布丁、椒鹽卷餅、果醬裡，以及TikTok趨勢中。專家表示，奇亞籽再怎麼宣傳也不為過：它們富含纖維和豐富的抗氧化劑。你可以在奶昔中加入一匙奇亞籽，或者把它們浸泡在植物奶中當零食吃。</div><div class="article-paragraph"><b>2. 不需要扔掉所有的莓果。</b></div></div></div><div class="big_ad" id="medium-rectangle-ad-0" data-target="{"pos":"mid1","adv":""}"><small>廣告</small></div><div class="article-partial"><div class="article-body-item col-lg-5"><div class="article-paragraph">一顆發霉的草莓可能看起來很噁心，但除非盒子裡的其他草莓有明顯的長孢子跡象，你還是可以把它們存放在冰箱裡——不過吃之前要仔細檢查，看看是不是長毛了。</div><div class="article-paragraph"><b>3. 早上喝咖啡讓你心情舒暢。</b></div><div class="article-paragraph">研究人員發現，每天喝1.5到3.5杯咖啡的人，即使在咖啡裡加了一茶匙糖，在研究期間死亡的可能性要比不喝咖啡的人低30%——這是你每天喝第一杯（或第二杯、第三杯）咖啡的另一個理由。</div><div class="article-paragraph"><b>4. 自然酒實際上可能並不適合你。</b></div><div class="article-paragraph">幾乎沒有研究支持自然酒可以改善腸道健康的說法，無論喝的是自然酒還是傳統葡萄酒，宿醉都是宿醉。</div><div class="article-paragraph"><b>5. 食物可以幫助補水。</b></div><div class="article-paragraph">你不需要僅僅靠喝水來補充水分；你最喜歡的水果和蔬菜也是補水的重要來源。多吃甜瓜、草莓、橙子、葡萄、黃瓜或芹菜。</div><div class="article-paragraph"><b>6. 限制加工肉類的攝入量。</b></div><div class="article-paragraph">偶爾吃吃熱狗並不會損害你的健康，但加工過的肉類與癌症、II型糖尿病和心臟病有關。植物基替代品是一個更安全的選擇，但也並非皆然：你需要找到盡可能少加工的選擇。</div><div class="article-paragraph"><b>7. 把全穀物作為主食。</b></div><div class="article-paragraph">大多數美國人的全穀物攝入量還是不夠多，但你可以反其道而行之，在你的飲食中加入高纖維食物，如燕麥或玉米。一片全麥麵包、半杯煮熟的燕麥片和三杯爆米花加在一起，就能滿足每日推薦的全穀物攝入量。</div></div></div><div class="big_ad" id="medium-rectangle-ad-1" data-target="{"pos":"mid2","adv":""}"><small>廣告</small></div><div class="article-partial"><div class="article-body-item col-lg-5"><div class="article-paragraph"><b>8. 把下午茶換成抹茶。</b></div><div class="article-paragraph">這種顏色鮮艷的綠茶粉相當常見，雖然沒有明確的研究表明它是一種健康食品，但抹茶可能有一些好處，包括提供豐富的抗氧化劑和大量的咖啡因。</div><div class="article-paragraph"><b>9. 避免黏牙的零食。</b></div><div class="article-paragraph">乾果、糖果、軟糖——這些食物會黏在你的牙縫裡，讓糖分滯留在你的口腔，助長細菌的生長。不過，你可以採取一些措施來防止蛀牙的發生，包括嚼無糖口香糖、大口吞下含糖飲料——而不是小口慢慢喝。</div></div><div class="article-body-aside col-lg-3"></div></div></section><footer class="author-info"><p>Dani Blum是時報健康版面的助理記者。</p><p>翻譯：晉其角、Harry Wong</p><p><a rel="nofollow" target="_blank" href="https://www.nytimes.com/2022/12/28/well/food-nutrition-advice.html">點擊查看本文英文版。</a></p></footer></div></div></article><div class="container article-footer"><div class="row"><div class="col-lg-12 mobile-refer-cont" id="J_hideRefer"><div class="related-cont"><h4>相關報導</h4><ul 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