乘飛機(jī)前不要吃這些東西！不然的話……

疫情的來襲讓很多人不敢在飛機(jī)上吃東西，改為在乘機(jī)前進(jìn)食。專家指出，乘機(jī)前不能亂吃東西，否則后果很嚴(yán)重。來看看哪些食物上了“黑名單”。

Eating on a plane used to be common practice. But in the age of COVID-19, many passengers are understandably less inclined to remove their masks to take a mid-flight bite ― or to even have a snack at the airport.

過去在飛機(jī)上吃東西很正常。但是在新冠疫情期間，許多乘客都不愿在飛行途中摘下口罩進(jìn)食，甚至不愿在機(jī)場吃零食，這也是可以理解的。

As a result, it’s more common to eat at home before embarking on a flight. Those with longer travel journeys may even eat a large meal to carry them through the day. Still, not all preflight eats are created equal.

因此現(xiàn)在人們一般在家吃完東西再去乘機(jī)。長途旅客甚至?xí)蟪砸活D，這樣一整天都不會(huì)餓。不過，不要以為乘機(jī)前吃什么都一樣。

Tracy Lockwood Beckerman, a registered dietitian based in New York City, said it’s worth considering your overall health as you prep for travel, including what you eat and drink.

紐約市注冊營養(yǎng)師特蕾西·洛克伍德·貝克曼說，在為乘機(jī)旅行做準(zhǔn)備，包括攝入飲食的時(shí)候，應(yīng)該考慮自己的整體健康狀況。

"Immune systems are tested, digestive systems are thrown off and hydration takes a hit,” Beckerman said. “That’s why it’s so important to eat foods that will keep your immune system strong, keep you hydrated and are easily digested before flying.”

貝克曼說：“免疫系統(tǒng)會(huì)受到考驗(yàn)，消化功能會(huì)減退，還會(huì)出現(xiàn)水分流失。這就是為什么飛行前攝入一些能夠增強(qiáng)免疫系統(tǒng)、補(bǔ)充水分并且好消化的食物很重要?！?/p>

So, which foods are best avoided on a day when you’re traveling by plane?

那么在乘機(jī)旅行前最好避免攝入什么食物呢？

高鈉食物

"It’s super common for dehydration to set in when flying, thanks to the lack of humidity and dry air in the cabin,” Beckerman said. “That’s why it’s not the smartest to have a sodium-laden meal the day before or morning of your flight.”

貝克曼說：“由于機(jī)艙內(nèi)濕度不夠、空氣干燥，在坐飛機(jī)時(shí)感到缺水很常見。因此在坐飛機(jī)前一天或當(dāng)天早上吃高鈉食物并不是明智之舉?！?/p>

Beckerman advised going easy on the salt shaker, opting for snacks without added salt and consuming more fresh foods to avoid dehydration-related headaches, constipation and fatigue.

貝克曼建議減少鹽的攝入，選擇一些不添加鹽的零食，多吃新鮮食物，以避免缺水引發(fā)的頭痛、便秘和疲勞。

碳酸飲料

"Because flying may cause some folks to feel bloated or extra gassy, thanks to the changes in cabin pressure, it’s wise to avoid anything with carbonation beforehand, like seltzers, sodas or kombucha,” Beckerman said.

貝克曼說：“因?yàn)闄C(jī)艙內(nèi)氣壓的變化，飛行途中有些人可能會(huì)出現(xiàn)水腫或脹氣，因此在飛行前不要喝氣泡礦泉水、蘇打水或甜汽水等碳酸飲料。”

She noted that these bubbly beverages can worsen digestive air pockets, causing you to feel “extra belchy, bloated or gassy” during your flight.

她指出，這些氣泡飲料會(huì)加重胃脹氣，讓你在飛行途中“特別想打嗝、放屁或感覺肚子很脹”。

酒

"Alcohol consumption tends to cause dehydration and has a different effect on the body than if you were to have a drink at ground level due to the low barometric pressure in the cabin and the low oxygen concentration in blood,” Jonathan Valdez, media spokesperson for the New York State Academy of Nutrition and Dietetics, said. “Therefore you are more likely to get inebriated faster and urinate frequently.”

紐約州營養(yǎng)和飲食學(xué)會(huì)的媒體發(fā)言人喬納森·瓦爾迪茲說：“飲酒往往會(huì)導(dǎo)致脫水，而且與在地面上飲酒相比，由于機(jī)艙內(nèi)氣壓低，血液中氧氣濃度降低，在飛機(jī)上飲酒對身體會(huì)產(chǎn)生不同的影響。你會(huì)更容易喝醉，而且會(huì)頻繁地上廁所?！?/p>

容易脹氣的食物

"Certain foods such as onions, asparagus, beans, cabbage, cauliflower and Brussels sprouts can contribute to intestinal gas and bloating because we do not have the necessary enzymes to digest certain carbohydrates known as FODMAPs found in these foods,” Valdez said.

瓦爾迪茲指出：“洋蔥、蘆筍、豆子、卷心菜、花椰菜和球芽甘藍(lán)等特定食物會(huì)引發(fā)腸胃脹氣，因?yàn)槲覀凅w內(nèi)沒有消化這些食物中的FODMAP碳水化合物所需的酶?！?/p>

"This, along with a gas expansion that happens inside your stomach and intestines during flight elevation, can lead to uncomfortable gas and flatulence,” he added.

他說道：“高空飛行本來就會(huì)導(dǎo)致腸胃內(nèi)的氣體膨脹，而這些食物則會(huì)加劇不適的脹氣癥狀?！?/p>

咖啡

"A cup of joe can leave you dehydrated in an already dry environment,” Valdez said, adding that coffee also has a mild diuretic effect, which can lead to more frequent trips to the bathroom.

瓦爾迪茲說：“一杯咖啡會(huì)讓你在本就干燥的環(huán)境中更加缺水?！彼a(bǔ)充道，咖啡還有輕微的利尿效果，導(dǎo)致你更頻繁地上廁所。

Beyond the dehydrating effects, caffeine can also keep you awake during a flight, which is often an opportunity to catch up on sleep. The need for more frequent bathroom visits can also interfere with your ability to doze during your travels.

除了脫水效果外，咖啡中所含的咖啡因還會(huì)讓你在飛行途中保持清醒，讓你失去補(bǔ)眠的機(jī)會(huì)。頻繁上廁所也會(huì)妨礙你在旅途中打盹。

超加工食品

If you have a sensitive stomach, you might want to steer clear of foods that can mess with your digestion. That includes highly processed snacks like candy and fast food, which often contain ingredients that could unsettle your digestive system.

如果你腸胃敏感，你應(yīng)該避免吃那些影響消化功能的東西，包括糖果、快餐等超加工零食，這種食品通常含有擾亂消化系統(tǒng)的配料。

在乘飛機(jī)前吃什么最好？

As Valdez said: “A balanced meal that satisfies your thirst with water and hydrating fruits contains moderate amounts of complex carbohydrates and lean protein, and low in added sugars and sodium is ideal.”

正如瓦爾迪茲所說：“乘機(jī)前的理想一餐是包含解渴的水和補(bǔ)充水分的水果、適量的復(fù)合碳水化合物和精益蛋白質(zhì)在內(nèi)的平衡膳食，最好是低糖少鹽?！?/p>

英文來源：赫芬頓郵報(bào)

翻譯&編輯：丹妮