搜索
养生之道catalogueNourishingoflifeinSummerNourishingoflifeofundergraduatesThecommonmyths/mistakesNourishingoflifeinSummer•1.Dailylife•2.Diet•3.Exercise1.Dailylife•Comparedwithotherseasons,itisOKtostayuplateratnightandgetupearlierinthemorning.Somedoctorsalsosuggestthatmiddle-agedandelderlypeopletakeaone-totwo-hournapeachafternoon.2.Diet•Aproperdiet,especiallyduringthesummerisimportant.•1.Youshoulddrinkmorewateronhotdays,whichdilutes（稀释，削弱）yourhydrochloricacid（盐酸）.•2.Yourdigestivesystemisweakandyoushouldeatlightfoods,whicharenutritiousandyoushouldavoidoilyandfriedfoods.•However,eatinglightfooddoesnotmeanturningvegetarian.Youshouldneverrefusetoeatmeat,evenduringthehotdaysofsummer,asmeatcontainsnutrients,suchascalcium(钙）,phosphorus（磷）andferrum（铁）.Itisgoodtoeatleanmeat,eggs,milk,fishandbeansproducts3.Exercise•Youshoulddosomeexercises,suchastakingawalk,dancingorplayingtaijiquantokeepfit.Youshoulddotheexercisesearlyinthemorningforanhour.cataloguePhenomenaWays2.Weoftendonoteatbreakfast1.Ourdietsareunbalanced3.Weworkandrestirregularly4.WeoftenstayuplateandgetuplatePhenomenaAfterenteringtheuniversity……6.Weoftendon'texercise7.Wemayeatsomefoodfromroadsidestalls8.Wemayeattoomanysnacks5.Wealwaysstayinthedormitoryback1.Balanceddiet平衡膳食EatbreakfasteverydayDrinkabagofmilkbeforegoingtobedeverydayEatchicken,fish,meatandvegetables（肉类、蔬菜搭配吃）Eatcoarsegrains（粗粮）fourtimesaweekEat500grams（克）ofvegetablesandfruitsadayEatatomatoandanappleeverydayOfteneatcarrots（胡萝卜）andpumpkin（南瓜）Ofteneatonions（洋葱）andblackfungus（黑木耳）Drinkgreentea,soya-beanmilk（豆浆）andyogurt（酸奶）Drinkasmallamountofredwineandeatoatmeal（燕麦片）aregoodOfteneatbeans（黄豆）andmushrooms（蘑菇）Theteawithchrysanthemum（菊花）andmedlar（枸杞）isgoodfortheeyes2.Reasonablerest合理作息Takeanap（小睡）afterlunchisgreatGetupat6inthemorningGotobedbefore10atnightgetuptakeanap3.Regularexercise适量运动Youcantakeexerciseatdusk,generally45minutesafterameal.Walkingisagoodformofexercise.4.Optimisticattitude乐观心态•Keepagoodstateofmind.（保持良好心态）•Begenerousingivinghelp.（助人为乐）•Acontentedmindisaperpetualfeast.（知足常乐）•Thecommonmyths/mistakes1.Dessertsareforbidden.（最好不要吃甜食).•.Thetruthis,there'sroominyourdietforanykindoffood,especiallytheonesyoulovemost--aslongasyoucontrolyourtotalcaloricintake(andgramsofcarbohydrate,ifyoutallythem).Denyingyourfavoritefoodscanleadtoeatanddrinktoomuch,ultimately,discouragement.•事实是，在你的饮食有任何种类食物的位置，特别是那些你所最喜爱的-只要您控制总热量摄入（和碳水化合物，如果你统计过）。拒绝你自己喜欢的食物可能会导致暴饮暴食，最终，受挫。2.Youhavetolosealotofweighttomakeadifference.要想有所作为就得狠狠减肥。•Thecloseryoucangettoanidealweight,thebetter,butsmall,sustainedimprovementsatthebeginningofaweight-lossprogramhavethebiggestimpactonyourhealth.Studiesshowthatlosingjust5to10poundscanimproveinsulinresistanceenoughtoallowsomepeoplewithtype2diabetestoquitmedicationorinjections.•接近您可以达到的一个理想的体重，越好，但小规模的，持续不变地改善减肥计划的开始最大影响你的健康。研究表明，减去的只要5到10磅能改善胰岛素抵抗力，足以让一些有2型糖尿病的人停止敷药或注射。3.Whatyoueatmattersmorethanhowmuch.你吃什么比怎么吃重要••Bothmatters,butrecentresearchfindsthatthenumberofcaloriesinyourfoodismoreimportantthanwheretheycomefrom.Example:Abagel(硬面包圈)mightseemhealthierthanadoughnuthole,butdensebagelshavethecaloriecontentofsixslicesofbread.Aslongasyou'renoteatingtoomuchfatinotherfoods,thedoughnutholewins.•这两个问题，但最近的研究发现，在一些热量食物中的更重要的是他们来自哪里。例如：一个硬面包圈似乎比炸面圈健康，但密集大的硬面包圈含6片面包的热量。只要你不是吃脂肪过多的其他食品，甜炸面圈健康。5.Skippingmealsmakesyouloseweightfast.不吃饭让你快速减肥。•Actually,studiesshowthatpeoplewhoskipbreakfasttendtobeheavierthanpeoplewhodon't.Andskippingmealstendstomakeyouovereatlater.Ifyouhavediabetes,it'simportanttokeepupasteadyintakeofsmallportionsoffoodthroughoutthedaytokeepyourblood-sugarlevelsstableandreducetheriskofhypoglycemia.•其实，研究表明，不吃早餐的人往往比吃的人要重。不吃早餐往往让你过后吃得过多。如果你有糖尿病，重要的是要全天保持稳定的摄取一小部分的食物用来保持您的血糖水平稳定和降低血糖地过低的风险。4.Ifyouworkout,youcaneatwhateveryouwant.如果你锻炼了，你可以吃任何你想吃的。•That'srobbingPetertopayPaul.Youcan'tloseweightifyoureducecaloriesinonewaybutincreasetheminanother.•这是拆东墙补西墙。如果你以一种方式减少热量但以另外一种方式增加他们，你不可能减肥。6.Starchesarefattening.淀粉是增肥的•Ifyouareinsulinresistant,yourbodymayfinditeasiertoconvertcarbohydratecaloriestofatthantoburnitasenergy,butthefactremainsthatstarches(andothercarbohydrates)arelessdenseincaloriesgramforgramthanothertypesoffood.Themainissueiscalories,soifyouloadstarchyfoodswithfat--sourcreamandbutteronabakedpotato,forinstance--oreattheminlargequantities,thecaloricloadcanaddup.•如果您抗胰岛素，你的身体可能会发现把碳水化合物的热量转换成脂肪比把他作为能源燃烧来得容易，但事实仍然是，比起其他类型的食物，淀粉（和其他碳水化合物一）所含热量浓度较低的。主要的问题是热量，因此，如果您吃大量多脂肪的淀粉食物脂-酸奶和黄油的烤土豆，比如-或大量的吃他们，热负荷就会增加。7.Youshouldnevereatfastfood.绝对不要吃快餐。•Neversaynever.Fastfoodcanbeworkedintoyourmealplanifyouchoosewell.Optforgrilledfoodsinsteadoffried,avoidorscrapeawayhigh-fatcondimentslikemayonnaise,andsharethoseFrenchfriestokeepportionsizedown.•绝对不要把话说绝了。如果您选择恰当，快餐可以改善您的膳食计划。选择烧烤而不是油炸的食物，避免或刮掉高脂肪的调味品，像蛋黄酱，和别人一起吃法国烧烤,这样可以把危害降低。Thankyou!