的心理健康

[en]Getting enough shut-eye is your best bet for slimming down and staying healthy. What’s the connection between a lack of shut-eye and a higher number on the scale? Sleep deprivation spikes the hormone [w]ghrelin[/w], which stimulates your appetite. This can cause you to eat up to 300 more calories a day than you would if you got a good night’s sleep. That adds up to a whopping 30 pounds a year.[/en][cn]充足的睡眠既是減肥的又一良藥，還可以保證身體健康。那缺乏睡眠與肥胖有什么聯(lián)系呢？睡眠不足會(huì)刺激生長激素，這樣則會(huì)刺激食欲。在睡眠不足的時(shí)候，你一天會(huì)多攝取300多卡路里，比平常睡眠充足時(shí)吃得多。一年下來，你就會(huì)有可能增加30磅。[/cn] [en]Case in point: Research published in the American Journal of Clinical Nutrition shows that people who are sleep deprived (sleeping about 5.5 hours per night) take in significantly more calories from snacking throughout the day than those who are well-rested (8.5 hours per night). And they aren’t [w=jones]jonesing[/w] for veggies: The sleepy snackers craved carbs and ate fewer [w=protein]proteins[/w] and fats, which help you feel full.[/en][cn]美國臨床營養(yǎng)學(xué)雜志的一份研究顯示，與睡眠充足的人（每晚睡約8.5小時(shí)）相比，睡眠不足的人（每晚睡約5.5小時(shí)）每天會(huì)在零食里大量攝入卡路里。另外，睡眠不足的人不喜歡吃蔬菜，他們愛吃零食和膨化食品，不常吃那些容易飽肚的蛋白質(zhì)和脂肪。[/cn] [en]Try these tips for making sleep a priority and getting your beauty rest:[/en][cn]下列5個(gè)小貼士能讓你優(yōu)先考慮睡眠，讓你睡上一個(gè)減肥美容覺：[/cn] [en]Aim to up your snooze time[/en][cn]努力增加睡眠時(shí)間[/cn] [en]Try wrapping up nighttime tasks, such as emailing friends or straightening up the living room, earlier to give yourself more time to sleep. Need an incentive? If you increase the amount you sleep by one hour a night—say, from 6 to 7 hours a night—you could lose about 14 pounds a year on average.[/en][cn]嘗試早點(diǎn)結(jié)束晚上的工作，例如給朋友發(fā)郵件或打掃客廳的衛(wèi)生，這樣能讓你獲得較多的睡眠時(shí)間。需要鼓勵(lì)鼓勵(lì)？如果你每天增加一小時(shí)的睡眠時(shí)間（例如說，一晚睡6-7個(gè)小時(shí)），你每年就能減去14磅的肥肉。[/cn] [en]Remind yourself it’s bedtime[/en][cn]提醒自己是時(shí)候睡覺了[/cn] [en]You can’t always control when you wake up ([w]darn[/w] that 7:30am alarm!), but you can ensure that you go to a bed at a decent hour and get the good night’s sleep your mind and body need by setting your alarm clock to remind you to go to bed—not just to wake up in the a.m.[/en][cn]你不能控制自己什么時(shí)候睡醒 （早上該死的7：30鬧鐘?。?，但你可以用設(shè)置好鬧鐘的方式，提醒自己是時(shí)候睡覺了，要讓大腦和身體得到充分的休息。鬧鐘也可以叫你睡覺。[/cn] [en]Depending on what time you have to get up, [w]subtract[/w] 7.5 hours from that time and set your alarm accordingly. So if you have to be up by 7:30am, set your alarm for midnight (or better yet, an hour earlier than that so you have time to get ready for bed and wind down) to signal it’s time to hit the sack.[/en][cn]根據(jù)你要起床的時(shí)間，減去7.5小時(shí)，就能設(shè)定你的鬧鐘了。因此，如果你要在早上7點(diǎn)30分起床，那你就要在晚上12點(diǎn)設(shè)好鬧鐘（或是設(shè)置早一個(gè)小時(shí)，那你就可以早早做好準(zhǔn)備，好好放松放松），提醒自己是時(shí)候上床睡覺了。[/cn] [en]Try calming supplements[/en][cn]吃一些“鎮(zhèn)靜劑”[/cn] [en]Try taking calcium and magnesium, which help calm the nervous system, acting as natural sleep aides. Aim to get in 600 [w=milligram]milligrams[/w] of calcium and 400 milligrams of magnesium.[/en][cn]你可以嘗試攝入一些鈣和鎂，這樣能舒緩神經(jīng)系統(tǒng)，它們有天然安眠的作用。攝入量可為：鈣是600毫克，而鎂是400毫克。[/cn] [en]Bring on the dark[/en][cn]帶來黑暗[/cn] [en]The best sleep environment is a dark, quiet and cool (between 60 and 68 degrees Fahrenheit). Be sure you have shades or curtains (or an eye mask) to block out light, which can keep you awake. If you can, remove all light-emitting electronics, such as TVs and computers from your bedroom. Darkness helps stimulate your body’s production of [w]melatonin[/w], a hormone that promotes sleepiness.[/en][cn]黑暗、安靜且涼快（溫度介于華氏60-68攝氏度）的環(huán)境是最佳的睡眠環(huán)境。另外，光線會(huì)讓人清醒，你要確保有遮光物或窗簾（或是一個(gè)遮眼罩）擋去光線?？梢缘脑?，你要移去房間里面的發(fā)光電子器材，例如電視和電腦。黑暗能讓身體多產(chǎn)抗黑變激素，這種激素能促進(jìn)睡眠。[/cn] [en]Adopt a relaxation ritual[/en][cn]采用舒適的方式[/cn] [en]Stress can mess with your rest. Banish it and help bring on sleep by practicing soothing relaxation techniques, such as deep breathing, guided imagery, meditation or progressive muscle relaxation exercises. Or try listening to calming music or taking a warm bath or shower before bedtime. When you’re relaxed, your heart rate and respiration slow down, preparing your body to slip into slumber.[/en][cn]壓力會(huì)讓你的作息一團(tuán)糟。多練習(xí)放松的技巧，如深呼吸、圖像引導(dǎo)、冥想和漸進(jìn)性肌肉放松練習(xí)，能去除壓力，回歸睡眠?；蛘?，你可以在睡前聽聽輕音樂、洗個(gè)熱水澡。當(dāng)你整個(gè)人都放松了，心跳和呼吸都會(huì)減緩，讓身體準(zhǔn)備進(jìn)入睡眠。[/cn]

病痛。 　　55、The first step to health is to know that we are sick. 　　知道病痛是邁向健康的第一步。 　　56、Without health，life is not life, life is I i fe I ess. 　　如無健康的身體，生活就不成為生活。 　　57、Temperance is the greatest of virtues. 　　自我節(jié)制是最大的美德。 　　58、He who never was sick dies the first. 　　從不生病的人往往一病致命。 　　59、Care killed the cat. 　　憂慮傷身。 　　60、The wise will not rely on medicine for keeping their health. 　　有智慧的人不依賴藥物來維持健康。

? 很多中國的孩子現(xiàn)在也被體重過高而困擾著，北京現(xiàn)在有特殊的夏令營，旨在幫助這些孩子以健康和適量飲食為目標(biāo)，健康減肥。這種方法在中國也逐漸流行起來。 點(diǎn)擊下載本期音頻>> In the past, the Chinese population was slimmer and healthier. These days, fast food chains have moved in and [w]greasy[/w] American food and lack of exercise has led to an ever-growing obesity [w]epidemic[/w] in China's youth. An Shuaibin is one of the coordinators at "Beijing New Concept Weight Loss Camp" in Hebei Province about an hour away from Beijing. The camp was started in 1999 by fitness trainer, Zhang Yanmei. "This current epidemic is actually related to China's education model. Parents chase after good grades and so they don't let their children play sports. But in our society, a healthy body needs to be the first competitive strength. Without a good body, unfortunately, a person cannot compete with others. Some members missed job opportunities because of their appearance, so they came here to build themselves up and lose weight." Health is the priority and so they have a variety of activities and sports to keep the students busy during the day. The teens have their choice of swimming, tennis, badminton, 'spinning' cycling classes and more. Personal trainer Yaoling works at the camp. He explains that exercise and a consistently healthy meal plan in the entire 30-40 day period is essential. "As for diet, our campaign has professional nutritionists and [w]dietitian[/w]s for the individual. The diet is light- with lower calories and oil. As for the exercise, we focus on the aerobics and strength training to burn fat." Just like in America, Shuaibin adds that a lot of overweight Chinese are looking for a quick fix. However, weight loss results without a change in habits aren't sustainable. "Our idea is different from other weight loss camps. We want to help people change themselves. That starts with the way they think, because many Chinese believe a weight loss camp should help a person lose 30 or even 40 kilograms in one month. The most important thing is to change their lifestyle to show them how to be healthy. The camp activities are tailored around the student's needs. Twenty-one-year-old An An from Shijiazhuang, Hebei Province, is here this month hoping to lose 15 kg. She is naturally quite tall, but explains that illness and medication caused her to gain a lot of weight. "The first thing is to be persistent. A life focused only on losing weight is kind of boring so you can't be only [w]fixate[/w]d on the results. Secondly, you have to stick to the diet they give you. Thirdly, it's good to build up good relationship with other members here. When we are all in it together, we can encourage each other." Even though they wake up every day at 7 am, and have very long fitness classes during the day, they have plenty of support from the staff and each other. It may not be such an easy month, but it's worth it in the end. Fifteen-year-old Yuhan is at the camp for another reason entirely. He's not comfortable being skinny so he's come to learn how to eat better and build muscle strength. "There are many participants who are my age. We all feel happy to be together here. Also, there are many professional coaches to help us train and learn, so I feel very much at home." It's not only about society's standards of beauty or views regarding overweight or underweight individuals. This camp provides a supportive environment for young adults. "First of all, obesity can lead to low self-[w]esteem[/w]. A lot of the kids don't have confidence because there is pressure from society and it makes them feel they cannot trust themselves. A lot of people think a person who cannot manage his or her health cannot manage other things well either." Whether it's to lose weight, or make a few friends, the camp helps give kids the guidance they need to live a healthier life. For CRI, I'm Andrea Hunt. 聲明：音視頻均來自互聯(lián)網(wǎng)鏈接，僅供學(xué)習(xí)使用。本網(wǎng) 站自身不存儲(chǔ)、控制、修改被鏈接的內(nèi)容。"滬江英語"高度重視知識(shí)產(chǎn)權(quán)保護(hù)。當(dāng)如發(fā)現(xiàn)本網(wǎng)站發(fā)布的信息包含有侵犯其著作權(quán)的鏈接內(nèi)容時(shí)，請(qǐng)聯(lián)系我們，我們將依法采取措施移除相關(guān)內(nèi)容或屏蔽相關(guān)鏈接。

前有調(diào)查發(fā)現(xiàn)輪班及睡眠中斷會(huì)對(duì)健康產(chǎn)生潛在威脅。但卡普西奧及其同事的這項(xiàng)調(diào)查則首次揭示了睡眠時(shí)間長短與死亡率之間的關(guān)系。該

本就相當(dāng)于4杯一般咖啡的量。 [en]Up to 400 milligrams of caffeine a day appears to be safe for most healthy adults. That's [w]roughly[/w] the amount of caffeine in four cups of brewed coffee, 10 cans of cola or two "energy shot" drinks. Keep in mind that the actual caffeine content in beverages varies widely, especially among energy drinks.[/en][cn]就目前觀測(cè)，對(duì)于大多數(shù)健康的成年人來講，一天攝入400毫克咖啡因是健康的。這差不多相當(dāng)于4杯現(xiàn)煮咖啡的量，或是10罐可樂，或是兩支功能性飲料（紅牛一類）。需要注意的是，不同種類飲料當(dāng)中咖啡因含量的差別很大，這健康點(diǎn)在功能性飲料里尤為突出。[/cn] 所以，按照這個(gè)數(shù)據(jù)來看，一天喝3杯是完全沒問題的。 不過當(dāng)然，如果你是那種對(duì)咖啡因特別敏感的人，比如喝了之后會(huì)心慌什么的，那還是少喝一點(diǎn)比較好。 最后給大家貼一張常見飲料

盤子裝食物會(huì)讓我們感覺比用大盤子裝吃得更飽、更滿足。[/cn] [en]4. Skip heavy sauces.[/en][cn]4、拒絕濃油赤醬[/cn] [en]Sauces like alfredo, bolognese, vodka and teriyaki sauces are loaded with saturated fat and added sugar, two nutrients that Americans should try to eat less of.[/en][cn]奶油芝士醬、番茄肉醬、伏特加和照燒醬中充滿豐富的脂肪和過多的糖，這兩種成分是人們應(yīng)該少吃的。[/cn] [en]5. Consider the cooking methods.[/en][cn]5、慎重考慮烹調(diào)方式[/cn] ??[en]Manning advises readers to avoid one-pot meals or stews. You can't really tell what's in that stew. And avoid fried foods to keep fat consumption down.[/en][cn]小編建議大家避免選擇混合在一鍋里的食物或是燉菜。你無法得知這些燉菜里到底放了什么。還有，避免油炸食品，以降低脂肪攝入。[/cn] [en]6. Go for that [w]marine[/w] life.[/en][cn]6、海鮮是不錯(cuò)的選擇[/cn] ?[en]Seafood has a higher amount of healthy-for-you fats, like monounsaturated fat and polyunsaturated fat, than meat does. These "good fats" actually lower your risk of cardiovascular disease.[/en]與肉類相比，海鮮中有更多對(duì)人體有益的脂肪，如單不飽和脂肪和多不飽和脂肪。這些有益的脂肪可以降低心血管疾病的患病風(fēng)險(xiǎn)。 [en]Seafood also has fewer calories per ounce than meat, which can help anyone watching their weight or counting their calories.[/en][cn]同時(shí)，每盎司海鮮所含卡路里比肉類更少，可以幫助人們控制體重和熱量攝入。[/cn] [en]7. Don't forget your veggies.[/en][cn]7、別忘了蔬菜[/cn] [en]If you want to go even healthier, consider a vegetarian main course, or order a veggie side.[/en][cn]如果你還想要更健康的飲食，那就點(diǎn)素食者主食，或者點(diǎn)蔬菜作為配菜。[/cn] [en]8. Have fruit for dessert.[/en][cn]8、水果當(dāng)甜品[/cn] [en]Chinese restaurants get it right. After a delicious meal, all you really need to finish it off is a couple of slices of fresh orange.If your restaurant isn’t down to serve you a cup of fresh fruit from their kitchen, that means that the truly committed may have to skip dessert.[/en][cn]中餐館這點(diǎn)就做得很好。美餐過后，你真正需要的只是幾片新鮮的橙子。如果你所在的餐館無法提供新鮮水果，那么還是堅(jiān)持略過甜點(diǎn)吧。[/cn] [en]9. Go easy on the alcohol.[/en][cn]9、不要貪杯[/cn] [en]Studies show that your body has a harder time sensing liquid calories compared to calories found in food. While eating food starts to make you feel full, knocking back drinks doesn’t produce that same feeling of [w]satiety[/w], which means it gets really easy to rack up a bunch of calories without trying.[/en][cn]調(diào)查表明，比起食物中的卡路里，你的身體更難以感知到酒中的卡路里。食物會(huì)讓你有飽腹感，而飲酒卻不會(huì)帶來這樣的感覺，也就意味著喝酒時(shí)很容易就會(huì)一不小心攝入太多熱量。[/cn] [en]10. Walk home.[/en][cn]10、走回家[/cn] [en]Walking helps food moves through the digestive tract faster than an espresso or a digestif, and it also helps lower blood sugar levels, which spike after a meal.[/en][cn]走路能夠幫助食物更快地進(jìn)入消化道，這比一杯濃縮咖啡或是助消化飲料還要管用。散步同樣能幫助你降低飯后升高的血糖。[/cn] 聲明：本雙語文章的中文翻譯系滬江英語原創(chuàng)內(nèi)容，轉(zhuǎn)載請(qǐng)注明出處。中文翻譯僅代表譯者個(gè)人觀點(diǎn)，僅供參考。如有不妥之處，歡迎指正。

磨掉。[/cn] [en]But it is left intact in the ‘healthy’ white rice, which is sold under the brand Kinme Mai in Japan.[/en][cn]而這種在日本市場(chǎng)面市的名為“Kinme Mai”的大米中，米粒表面健康的一層被保留了下來。[/cn] [en]When heart expert Satoru Eguchi tested this layer in his lab, he showed it could be good for the heart.[/en][cn]日本心臟專家江口田中經(jīng)過試驗(yàn)，發(fā)現(xiàn)其對(duì)于心臟大有好處。[/cn] [en]His experiments focused on a hormone called [w]angiotensin[/w] II, which raises blood pressure by contracting the arteries. It also plays a role in hardening of the arteries by making the cells that line the inside of blood vessels grow.[/en][cn]一種叫血管緊張素Ⅱ的激素會(huì)促使動(dòng)脈收縮，從而使得血壓上升，它同時(shí)還促進(jìn)了血管硬化情況的發(fā)生。[/cn] [en]Dr Eguchi, of Temple University School of Medicine in Philadelphia in the US, showed that the subaleurone layer blocked angiotensin II’s [w]harmful[/w] effects in blood vessel cells in a dish.[/en][cn]江口田中的研究表面，亞糊粉層對(duì)于血管緊張素Ⅱ有顯著的抑制作用。[/cn] [en]Brown rice, in which only the hard outer husk is removed, is [w]traditional[/w]ly seen as the healthier choice because the lack of processing leaves it rich in fibre, vitamins and minerals.But brown rice fans should not be too smug, as some experts now believe that it is so hard to digest that many of the extra [w]nutrient[/w]s simply pass right through the body.[/en][cn]糙米僅剝掉了堅(jiān)硬的外殼，保健康留了大米所富含的膳食纖維、維生素與礦物質(zhì)，所以被不少人視為健康飲食的不二選擇。不過也有人認(rèn)為糙米過硬，很多營養(yǎng)難以被吸收，從而被白白的排除體外。[/cn]

上水。水還可以幫

想要的流線型曲線，但它們也會(huì)影響你正常呼吸的能力，可能還會(huì)減緩消化速度，而這會(huì)讓你覺得發(fā)脹或不舒服。對(duì)你而言，最好的辦法就是少穿緊身的衣服。如果你想掩飾自己的腰腹部，另一個(gè)辦法就是穿件外套。[/cn] [en]Sexy lingerie. Wearing a thong or string-bikini underwear may make you feel racy and sultry, but it can make you more [w]susceptible[/w] to yeast infections. It may be in your best interest to wear looser-fitting underwear.[/en][cn]性感內(nèi)衣。穿丁字內(nèi)褲或細(xì)帶式比基尼內(nèi)衣可能會(huì)讓你覺得刺激又撩人，但它可能會(huì)讓你更易受到真菌感染。對(duì)你最