How to Be Healthy

如何保持健康

2020-05-01 单词:701 个
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1. Drink more water. Adults should drink 2–3 liters (0.53–0.79 US gal) (or roughly eight 8 oz glasses) of water per day, while children should drink 1–2 liters (0.26–0.53 US gal) (or roughly five 8 oz glasses). That is in addition to other drinks like tea or coffee. Water keeps bodies at the correct temperature and removes toxins.

  •   • Water also clears your skin, helps your kidneys, helps to control your appetite, and keeps you energized.

  •   • It also keeps you from drinking unhealthy beverages like soda and juice, which are high in calories. The body barely registers the intake of these unhealthy drinks and yet you still feel thirsty hundreds of calories later.

  •   • Drinking hot water (aka tea) can help stimulate your digestive system. Hot water also helps your body naturally detoxify itself. Make sure the water is comfortably hot and won't burn you.


2. Eat breakfast. A light, healthy breakfast is sufficient enough to reap the benefits of eating early. If it's comprised of lean protein and whole grains, then it will keep you from gorging at lunch. Research shows that breakfast-skippers actually eat more! So, to curb your appetite, don't skip the first meal of the day.

  • Instead of two chocolate doughnuts and a coffee that's more cream than anything else, opt for eggs, fruit, and for a beverage like skimmed milk, fresh orange juice, or tea. The healthier and filling your breakfast is, the more energized you'll feel throughout the day.


3. Eat well throughout the day. If half of your plate is vegetables and fruit, you're on the right track. Add in lean protein, low-fat dairy, and whole grains. Once a steady eating pattern has been established, your body will feel more comfortable. There may be a period of time when your body is wondering where the sugary foods went, but once you're over the hump, you'll feel better than ever.

  • Remember that not all fats are bad for you. Good fats can be found in fish like salmon and tuna, avocados, nuts, and olive oil. These are essential to a well-balanced diet.

  •   • Make an effort to eat regularly timed meals throughout your day. However, avoid grazing all day.


4. Eat at the right times. A good time for a healthy, easy-to-digest evening meal is between 17:00 and 20:00 (5:00 pm and 8:00 pm); it's best to avoid late night snacks because they fill you with unnecessary calories and can disrupt your sleep. If you do need that midnight snack, stick to unsalted nuts, seeds, fruits, and veggies.

  • Try not to eat 3 to 4 hours before you go to bed if you find that eating at night is causing you trouble sleeping.

  •   • Snacking isn't bad for you if you do it right. In fact, eating "constantly" can keep you from feeling deprived and going for that third piece of cheesecake when the cart rolls around. Just make sure it's all in moderation.


5. Limit simple sugars in your diet. While carbohydrates are an important part of your diet, simple sugar can be harmful to your health. It provides a quick energy spike that then bottoms out, causing you to feel hungry faster. Simple sugars, except for fruit, are also high calorie and lacking in nutrients. It's best to avoid sweets and added sugar, but you can include them in moderation.

  • Fruits are technically simple sugars but can still be a healthy part of your diet. They're full of vitamins and nutrients. Whenever possible, eat your fruits with the skin.


6. Get in shape. In addition to helping you lose weight and gain confidence, exercising has a host of other benefits for your body and mind. Having good cardiovascular health has been linked to a decreased risk of Alzheimer's, just to name one. So hit the pool for a swim, the pavement for a walk or jog, or the park for a hike as often as you can.

  • Exercising boosts your immune system too; even a change as minor as walking briskly for 20-30 minutes a day, five days a week can improve your immune system by increasing both your antibody and T-killer cell response.

  •   • Exercising is also one of the absolute best ways to sleep better at night which can help you lose weight by keeping you from overeating. Read How to Get Fit for more details.


1. Drink more water. Adults should drink 2–3 liters (or roughly eight 8 oz glasses) of water per day, while children should drink 1–2 liters (or roughly five 8 oz glasses). That is in addition to other drinks like tea or coffee. Water keeps bodies at the correct temperature and removes toxins.

1.多喝水。成年人每天应该喝2-3升的水(或大约8个8盎司玻璃杯),而儿童应该每天喝1-2升(或大约5个8盎司玻璃杯)。这还不包括茶或咖啡等其他饮料。水使身体保持在合适的温度,并清除毒素。

  •   • Water also clears your skin, helps your kidneys, helps to control your appetite, and keeps you energized.

  •   • 水还可以清洁你的皮肤,帮助你的肾脏,帮助控制你的食欲,让你保持活力。

  •   • It also keeps you from drinking unhealthy beverages like soda and juice, which are high in calories. The body barely registers the intake of these unhealthy drinks and yet you still feel thirsty hundreds of calories later.

  •   • 它还可以防止你饮用高热量的不健康饮料,例如苏打水和果汁。人体几乎不摄取这些不健康的饮料,但在数百卡路里之后,你仍然感到口渴。

  •   • Drinking hot water can help stimulate your digestive system. Hot water also helps your body naturally detoxify itself. Make sure the water is comfortably hot and won't burn you.

  •   • 喝热水可以帮助刺激你的消化系统。热水还可以帮助你的身体自然排毒。确保水舒适地加热并且不会烫伤你。


2. Eat breakfast. A light, healthy breakfast is sufficient enough to reap the benefits of eating early. If it's comprised of lean protein and whole grains, then it will keep you from gorging at lunch. Research shows that breakfast-skippers actually eat more! So, to curb your appetite, don't skip the first meal of the day.

2. 吃早饭。一顿清淡、健康的早餐足以让你从早餐中获益。如果它是由瘦肉蛋白质和全谷物组成的,那么它可以防止你在午餐时吃的更多。研究表明,不吃早餐的人实际上吃得更多!因此,为了抑制食欲,不要跳过一天的第一顿饭。

  • Instead of two chocolate doughnuts and a coffee that's more cream than anything else, opt for eggs, fruit, and for a beverage like skimmed milk, fresh orange juice, or tea. The healthier and filling your breakfast is, the more energized you'll feel throughout the day.

  • 与其选择两个巧克力甜甜圈和一杯奶油含量高于其他任何东西的咖啡,不如选择鸡蛋、水果,以及像脱脂牛奶、新鲜橙汁或茶这样的饮料。早餐越健康、越充实,你一天的精力就会越充沛。


3. Eat well throughout the day. If half of your plate is vegetables and fruit, you're on the right track. Add in lean protein, low-fat dairy, and whole grains. Once a steady eating pattern has been established, your body will feel more comfortable. There may be a period of time when your body is wondering where the sugary foods went, but once you're over the hump, you'll feel better than ever.

3. 全天都吃得好如果你的盘子里有一半是蔬菜和水果,那你就走对了。添加精蛋白、低脂乳制品和全谷类食品。一旦建立了稳定的饮食模式,你的身体就会感觉更舒服。可能有一段时间,你的身体会想知道含糖的食物到哪里去了,但是一旦你渡过了难关,你会感觉比以往任何时候都要好。

  • Remember that not all fats are bad for you. Good fats can be found in fish like salmon and tuna, avocados, nuts, and olive oil. These are essential to a well-balanced diet.

  • 记住,并不是所有的脂肪都对你有害。在鲑鱼、金枪鱼、鳄梨、坚果和橄榄油等鱼类中可以发现有益的脂肪。这些对于均衡的饮食是必不可少的。

  •   • Make an effort to eat regularly timed meals throughout your day. However, avoid grazing all day.

  •   • 努力全天定时饮食。但是,请避免整日都在吃。


4. Eat at the right times. A good time for a healthy, easy-to-digest evening meal is between 17:00 and 20:00 (5:00 pm and 8:00 pm); it's best to avoid late night snacks because they fill you with unnecessary calories and can disrupt your sleep. If you do need that midnight snack, stick to unsalted nuts, seeds, fruits, and veggies.

4. 在正确的时间进食吃一顿健康、容易消化的晚餐的最佳时间是17:00到20:00(下午5:00到8:00);最好避免吃深夜零食,因为它们会让你摄入不必要的卡路里,会扰乱你的睡眠。如果你确实需要夜宵,那就坚持吃无盐坚果、种子、水果和蔬菜。

  • Try not to eat 3 to 4 hours before you go to bed if you find that eating at night is causing you trouble sleeping.

  • 如果你发现晚上吃东西会让你难以入睡,那就尽量不要在睡前3到4小时吃东西。


5. Limit simple sugars in your diet. While carbohydrates are an important part of your diet, simple sugar can be harmful to your health. It provides a quick energy spike that then bottoms out, causing you to feel hungry faster. Simple sugars, except for fruit, are also high calorie and lacking in nutrients. It's best to avoid sweets and added sugar, but you can include them in moderation.

5. 在你的饮食中限制单糖虽然碳水化合物是你饮食中重要的一部分,但单糖可能对你的健康有害。它提供了一个快速的能量峰值,然后触底,让你更快地感到饥饿。除水果外,单糖也是高热量且缺乏营养。最好避免吃甜食和加糖,但可以适量添加。

  • Fruits are technically simple sugars but can still be a healthy part of your diet. They're full of vitamins and nutrients. Whenever possible, eat your fruits with the skin.

  • 从技术上讲,水果是简单的糖,但仍然可以是你饮食中健康的一部分。它们富含维生素和营养。只要有可能,就把水果带着皮吃。


6. Get in shape. In addition to helping you lose weight and gain confidence, exercising has a host of other benefits for your body and mind. Having good cardiovascular health has been linked to a decreased risk of Alzheimer's, just to name one. So hit the pool for a swim, the pavement for a walk or jog, or the park for a hike as often as you can.

6. 保持体型除了帮助你减肥和增强信心外,锻炼还对你的身心有很多好处。仅举一个例子,拥有良好的心血管健康状况与降低患阿尔茨海默氏症的风险有关。所以,尽可能多地去游泳池游泳,在人行道上散步或慢跑,或者去公园徒步旅行。

  • Exercising boosts your immune system too; even a change as minor as walking briskly for 20-30 minutes a day, five days a week can improve your immune system by increasing both your antibody and T-killer cell response.

  • 锻炼也能增强你的免疫系统;即使是一周五天每天快走20-30分钟这样的小改变,也能通过增加你的抗体和T-杀伤细胞反应来改善你的免疫系统。

  •   • Exercising is also one of the absolute best ways to sleep better at night — which can help you lose weight by keeping you from overeating. Read How to Get Fit for more details.

  • 锻炼也是夜间最佳睡眠的绝对最好的方法之一,可以通过防止暴饮暴食来帮助你的减轻体重。阅读“ 如何健身”以了解更多详细信息。

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