1 Avoiding reheating takeaway food in plastic boxes避免将外卖装在塑料盒中重新加热Any time plastic containers are heated, chemical changes in the material mean it can leachmicroparticles into your food.

If you can't avoid the takeaway boxes, try not to reheat food in them when having leftoversthem to a plate.

每当塑料容器被加热时，材料发生的化学变化意味着会有微粒子渗入到食物中。

如果你无法避免使用外卖盒，那么吃剩饭时尽量不要在外卖盒里加热，而是应该倒进盘子里。

2 Using a glass water bottle instead of a plastic one用玻璃水瓶代替塑料水瓶Canadian research from 2019 found that bottled water contains 22 times more microplastics than tap water, meaning someone who exclusively drinks bottled water would imbibe130,000 more particles a year, compared to 4,000 from tap water.

2019年加拿大的一项研究发现，瓶装水中的微塑料含量是自来水的22倍，这意味着只饮用瓶装水的人每年会吸收超过13万个微塑料粒子，而饮用自来水的人吸收的微塑料粒子数量为4000个。

She recommends using a glass bottle when you're on the go, and filling it with water that has gone through a reverse osmosis filter, which can help to remove the microplastics in tap water.

她建议外出时携带玻璃瓶，并装入经过反渗透过滤器的水，这有助于去除自来水中的微塑料。

3 Avoiding using cling film on hot food避免在热食物上包裹保鲜膜"Cling film is bad: never microwave it or put it on hot food," says Donnai.

多奈表示：保鲜膜不健康：千万不要用微波炉加热或放在热的食物上。

”4 Using metal or glass coffee cups使用金属或玻璃咖啡杯The heat of the coffee will encourage the plastic to leach into your drink.

Instead, bring a reusable glass cup for takeaways or consider drinking your coffee in a cafe.

咖啡的热度会让塑料渗入你的饮料中。

可以带一个可重复使用的玻璃杯，或者考虑在咖啡馆喝咖啡。

5 Swappingplastic baby bottles for glass versions将塑料婴儿奶瓶换成玻璃瓶To reduce your baby's exposure, you could think about swapping plastic baby bottles for glass versions.

Alternatively, you could use other methods to sterilizethat don't involve heating, like UV light sterilizationmachines or with sterilizingpowder or tablets.

为了减少宝宝接触微塑料，你可以考虑将塑料婴儿奶瓶换成玻璃奶瓶。

或者，也可以使用其他不需要加热的方法给奶瓶消毒，比如紫外线消毒机或使用消毒粉或消毒片。

6 Stopping chewing on the end of pens停止啃咬笔头Donnai also suggests looking at other sources of plastic in your children's lives, including baby chewing toys or dummieswhich are particularly harmful because they go in the mouth.

Similarly, she recommends that adults stop chewing on the end of pens.

多奈还建议寻找孩子在生活中接触到的其他塑料来源，包括婴儿咀嚼玩具或橡皮奶嘴，这些物件会进入口腔，因此尤其有害。

同样，她建议成年人停止咬笔的末端。

【一些减小微塑料摄入的措施查看网站：[db:时间]】