美國人的現(xiàn)代生活方式英文閱讀(4)
各種生活方式、健康生活，歡迎點擊↓↓
☆★美國人的現(xiàn)代生活方式★☆
♢♦現(xiàn)代人的生活方式英語閱讀：刮起“瑜伽風”♦♢
♢♦健康生活方式英文閱讀：懶人有理，不疊被子更益健康♦♢
♢♦如何擁有健康的生活方式：養(yǎng)一只胖狗可能會令你更健康♦♢
如何擁有健康的生活方式：養(yǎng)一只胖狗可能會令你更健康
The chubby, inert pet dog has become a familiar household sight in richer countries. And yet there lies a possible boon to the out-of-shape among us. A recent study suggests that being told one’s pet is dangerously overweight might provide the impetus that gets an owner moving.
胖乎乎、慢吞吞的寵物狗已經(jīng)成為富裕國家常見的家庭景象。但是對我們中間身材走樣的人來說，這可能是一種福利。最近的一項研究表明，告訴主人他/她的寵物太胖、存在健康風險，可能會給他/她提供鍛煉動力。
It might seem that having a pet dog would result in considerable physical activity, and that’s true, broadly speaking. A 2013 review of studies related to dog ownership concluded that as a group, dog owners spend almost an hour more per week walking than people without dogs. Even so, a survey from 2008 conducted in Australia found that nearly a quarter of all dog owners reported never walking their pets. This population of dog owners, studies show, actually engage in less physical activity each week than people without a dog.
養(yǎng)個寵物狗似乎會增加很多運動量。一般來說的確是這樣的。2013年與養(yǎng)狗相關的研究表明，總體來說，養(yǎng)狗的人每周比不養(yǎng)狗的人幾乎多走一個小時。即便如此，2008年澳大利亞的一項調(diào)查發(fā)現(xiàn)，將近1/4的狗主人說他們幾乎從不遛狗。研究表明，這部分養(yǎng)狗的人每周的運動量實際上比不養(yǎng)狗的人還少。
A majority of dog owners, of course, are deeply attached to their pets, whether they walk them or not. That bond prompted a group of scientists, veterinarians and physicians at the Uniformed Services University of Health Sciences, in Bethesda, Md., and other institutions to consider whether people might be willing to undertake ahealth-and-fitness regimen targeted at their dog, even if they had little enthusiasm for such a program for themselves.
當然，不管遛不遛狗，大部分狗主人都非常喜愛自己的寵物。這種情感聯(lián)系促使馬里蘭州貝塞斯達健康科學統(tǒng)一服務大學(Uniformed Services University of Health Sciences)等機構(gòu)的一群科學家、獸醫(yī)和醫(yī)生們開始考慮人們是否愿意采取針對小狗的健康健身生活方式——盡管他們對針對自己的這種項目沒什么興趣。
The researchers recruited 32 dog owners who visited a veterinary clinic in Maryland. Their dogs varied widely in age, breed and size, but all were overweight or obese and, by and large, sedentary. So, too, were most of their owners (although the only criterion for their participation was that their dogs be rotund). Half the volunteers were told by a veterinarian to watch their dog’s nutrition and monitor its health. The rest were told that their dog was overweight and needed more exercise. These owners were given specific exercise prescriptions, which generally advised walking the dog for at least 30 minutes every day.
研究者們在馬里蘭州的一個獸醫(yī)診所征募了32名狗主人。他們的狗在年齡、品種和體型上各不相同，但都超重或過度肥胖，并且總的來說坐得太多。它們的主人大多也是這樣(雖然唯一的參與標準是他們的狗超重)。獸醫(yī)讓其中一半志愿者關注狗的營養(yǎng)，留意它們的健康狀況;對另一半志愿者說他們的狗超重，需要更多鍛煉——獸醫(yī)給這些主人提供了具體的鍛煉計劃，總的來說是建議每天至少遛狗30分鐘。
Three months later, the volunteers and their dogs were re-evaluated. Both owners and pets in the dog-walking group had lost weight. But more interesting, those who hadbeen told only that their pets were worryingly heavy also began exercising their pets and themselves. They reported walking far more often than they did before theygot health warnings for their dogs, and both they and their pets were thinner.
三個月后，研究者重新評估志愿者和他們的狗。遛狗那組的主人和寵物們都瘦了一些。不過更有意思的是，那些僅被告知寵物胖得令人擔憂的主人們也開始和寵物們一起運動了。他們說，與被警告狗存在健康隱患前相比，他們走路要頻繁得多，他們和寵物都瘦了一些。
The upshot, says Capt. Mark B. Stephens M.D., a professor of family medicine at Uniformed Services University and a co-author of the study — it was published in September in the journal Anthrozoös — is that “love and concern for a dog can be a powerful motivation for exercise.” Which is not to say, he adds, that people should adopt a dog as a kind of fitness device. Unlike a treadmill, Marley cannot be abandoned in the basement when you tire of working out. On the other hand, no device will ever be so happy to see you lace up your walking shoes.
這項研究9月份發(fā)表在《人與動物》(Anthrozoös)雜志上。美國軍隊衛(wèi)生服務大學(Uniformed Services University)的醫(yī)學博士、家庭醫(yī)學教授馬克·B·斯蒂芬斯上尉(Mark B.Stephens)是這項研究的合著者。他說，重點在于，“對狗的熱愛和關心可以成為強大的鍛煉動力。”他補充說，這并不是說，人們應該把養(yǎng)狗作為一種健身手段。你不能在厭倦鍛煉時把小狗馬利(Marley)像跑步機一樣丟到地下室里。不過，從另一方面講，沒有哪個健身器材會在看見你穿上步行鞋后如此高興。
如何擁有健康的生活方式：不同年齡段的健美養(yǎng)生法
Our bodies and needs change as we get older and the fitness regime that suited you in your early twenties may not be ideal in your forties or fifties. So what kind of exercise should you be doing? Read on to find out…
當我們長大的時候身體會有變化，健美養(yǎng)生法在你20歲剛出頭的時候會適合你，但在你四十或五十的時候并不理想。因此你應該在不同的年齡段做什么樣的鍛煉?往下讀，尋找答案...
During your 20s your body is at its peak in terms of metabolic rate, strength, flexibility and muscle stamina. Doing weight training (and getting plenty of calcium in your diet) will help you to build good bone mass for the future. Building strong bones in youth is important, especially for women, who are three times more likely to develop osteoporosis than men.
在你20歲的時候，你的身體處于巔峰就新陳代謝率，力量，靈活性和肌肉耐力而言。做體重訓練(在飲食中獲取足夠的鈣)有助于你在未來擁有健壯的骨頭。年輕時擁有健壯的骨頭是重要的，尤其對女人而言，三倍于男人更易患骨質(zhì)疏松。
Too much cardio work can burn muscle mass so avoid overdoing the aerobics classes in your teens and 20s. Instead, build up muscle by doing weight bearing exercises. Aim to do 20 minutes of weight training followed by 20 minutes of cardiovascular work three times a week.
太多的有氧鍛煉會燃燒肌肉，因此避免過多的有氧課程在你十幾歲二十幾歲的時候。取而代之，通過做體重鍛煉增強肌肉。目標是每周三次20分鐘的體重訓練伴隨20分鐘的有氧運動。
Fitness levels drop in your 30s and your metabolic rate is about five per cent slower than it was 10 years ago. Your body also needs approximately 120 fewer calories a day than you did in your 20s, all of which can make losing weight and keeping it off more difficult.
健美水平會在你30歲時下降，你身體的新陳代謝率會比十年前慢5%。你的身體每天大約需要120比你20歲時更少的卡路里，所有這些會使減肥和堅持它更困難。
Circuit training works the major muscle groups and ensures a good mix of aerobic activity and weight bearing exercise. A one-hour circuit training class once a week plus swimming or yoga for flexibility is ideal.
環(huán)形路訓練鍛煉主要的肌肉群，確保有氧活動和體重訓練的很好的結(jié)合。一周一次一小時的環(huán)行路訓練課加上游泳或瑜伽來鍛煉靈活性是理想的。
Your 40s are likely to be filled with responsibilities - career, taking care of children and/or parents, which can make it hard to find time to exercise. The risk of injury also increases with age, so build up to a new exercise regime gently. It also takes your body longer to recover, so leave a day or two between gym sessions.
40歲可能充滿責任-事業(yè)，照顧孩子或父母，會很難有時間鍛煉。受傷的風險隨著年齡與日俱增，因此緩慢的用一種新的養(yǎng)生法鍛煉。也會占據(jù)你身體更長的時間適應，因此在去體育館的間歇留一到兩天。
It’s important to look after your joints in your 40s and properly warming up and cooling down is a must to prevent injury. Joint-friendly activities include brisk walking, cycling, swimming and low-impact aerobics. A twice weekly yoga or Pilates class will help to keep you supple. Combine with a one-hour swimming session and 30 minutes of weight training each week.
在你40歲的時候照顧你的關節(jié)是重要的，適當?shù)臒嵘砗屠鋮s對于防止傷害是有必要的。對關節(jié)友好的活動包括在磚頭上散步，騎自行車，游泳和low-impact有氧健美操。每周兩次的瑜伽或普拉提課有助于保持你身體柔軟。每周要把一小時的游泳和30分鐘的體重訓練結(jié)合起來。
The body’s metabolic rate slows down with age, so you’ll need around 180 fewer calories per day than you did in your 20s. Keeping active will help to delay ageing and improve heart and respiratory function, lower blood pressure, improve bone density and flexibility, and help to maintain a healthy weight.
身體的新陳代謝率會隨著年齡降低，因此你每天大約需要180更少的卡路里比你20歲時。保持精力充沛有助于延遲衰老，提高心肺功能，降低血壓，提高骨密度和靈活性，有助于保持健康的體重。
When starting a new fitness regime build up slowly, and speak to your GP if you plan to embark on an intense activity for the first time. A brisk 30-minute walk five times a week with one or two light weight training sessions per week will help to maintain your weight.
當開始一段新的健美養(yǎng)生法，慢慢鍛煉，和你的醫(yī)生談談，如果你第一次計劃從事緊密的活動。每周五次在大街上散步30分鐘，每周做一或兩次輕微的體重訓練，有助于保持你的體重。
We’re more likely to suffer from fractures as we age (particularly women) so it’s important to stay flexible and avoid falls. Yoga will help to improve your balance and improve suppleness. Consider taking up a hobby that will keep you active, such as golf, dancing or gardening
隨著年齡增長我們更可能遭受骨折(尤其是女人)因此保持身體的靈活度避免摔倒是重要的。瑜伽有助于提高你的平衡和靈活性?？紤]投入一種使你靈活的愛好，例如高爾夫，舞蹈或園藝。
Swimming is a good choice. The water supports the joints, which is great if you have injuries or back problems, and also gives you a good cardiovascular workout if you push yourself. Try a 30-minute swim three times a week and stay active by doing 30-minutes of exercise each day – like walking the dog or doing housework, anything that keeps you moving.
游泳是好的選擇。水支持關節(jié)，如果你受傷了或背部有問題是一種好的選擇，如果你在水中運動，也會提供你很好的有氧鍛煉。嘗試每周三次30分鐘的游泳，通過每天做30分鐘的鍛煉保持活躍-像遛狗或做家務，任何會使你身體移動的事。
如何擁有健康的生活方式：10種降低膽固醇的方式
Is your cholesterol higher than your doctor would like? The good news is that with a few lifestyle changes – and taking medication if necessary – you can significantly reduce your cholesterol in just six weeks. Even if your cholesterol levels are fine now, they tend to rise as we get older, so following these tips can help cut your risk of heart disease in future.
你的膽固醇高于醫(yī)生要求的水平嗎?好消息是生活方式的改變-如果有必要的話吃藥-你會明顯的在六周內(nèi)減少膽固醇。盡管你的膽固醇水平現(xiàn)在很好，當我們變老的時候膽固醇水平會上漲，因此遵循下面這些條有助于減少你未來患心臟病的風險
粥
1 porridge
Start your day with a bowl of porridge. Oats (and barley) are both rich in beta glucan, a form of soluble fibre which helps bind cholesterol in the stomach and stops it from being absorbed.
用一碗粥開啟新的一天。燕麥(和大麥)都富有beta葡聚糖，可溶纖維的形式，有助于結(jié)合胃里的膽固醇并阻止它被吸收。
2 almonds or walnuts
杏或胡桃
Snack on a handful of almonds or walnuts. Studies show that regular consumption of nuts can help lower cholesterol. Limit how many you eat though – nuts are high in calories, and being overweight is a risk factor for heart disease.
以一把杏或胡桃為點心，研究表明有規(guī)律的消耗堅果有助于降低膽固醇。盡管要限制你吃多少-堅果高卡路里，超重是患心臟病的一個風險因素。
3 Soya
大豆
Soya contains special proteins which change how the body regulates cholesterol. Studies show that eating just 15g soya protein per day (choose from soya milk, edamame beans, tofu or soya meat alternatives) can lower your cholesterol levels by around 6%.
大豆包含特殊的會改變身體如何調(diào)節(jié)膽固醇的蛋白質(zhì)。研究表明每天只吃15克的大豆蛋白質(zhì)(選自大豆牛奶，日本青豆，豆腐或者可選擇的豆類肉制品)會降低你大約6%的膽固醇水平。
4 Soluble fibre
可溶纖維
Soluble fibre acts like a sponge to absorb cholesterol in the digestive tract. Good sources include fruits and vegetables, dried beans, oats and barley. Switching to high-fibre bread is an easy way to up your daily fibre intake.
可溶纖維運作起來像一塊海綿，會在消化區(qū)域吸收膽固醇。好的來源包括水果和蔬菜，干豆，燕麥和大麥。提到高纖維的面包，吃它是一種增加你日常纖維吸收的簡單方式。
5 Avocados
鱷梨
Avocados are packed with monounsaturated fat, which can help to increase the levels of HDL or 'good' cholesterol in your blood, while simultaneously lowering levels of LDL or 'bad' cholesterol. They also contain beta-sitosterol – a plant-based fat which helps reduces the amount of cholesterol absorbed from food.
鱷梨充滿單不飽和的脂肪，有助于增加高密度脂蛋白水平或‘好的’血液中的膽固醇，然而同時降低低密度脂蛋白水平或‘壞的’膽固醇。它們也包含beta谷茲醇-一種基于植物的脂肪有助于減少食物中吸收的膽固醇數(shù)量。
6 Beans and pulses
豆類
Beans and pulses are high in fermentable-fibre, which isn’t easily absorbed by the body. Once eaten, they bind to cholesterol in the digestive tract and are then expelled through waste. Studies show that consuming a cup of beans – like kidney, chickpea or butter beans – once a day can reduce cholesterol by as much as 10% in six weeks.
豆類有很高的可發(fā)酵的纖維，不容易被身體吸收。一旦吃了，它們結(jié)合在消化區(qū)域的膽固醇，然后被排出體外。研究表明消耗一杯大豆-像腰子，鷹嘴豆或棉豆-一天一次會在六周內(nèi)減少10%的膽固醇。
7 omega-3
omega-3
The omega-3s (a type of polyunsaturated fat) found in oily fish like salmon, mackerel, herrings and sardines, is great for lowering cholesterol. Eat oily fish twice or three times a week for maximum benefits.
omega-3(一種多元不飽和脂肪的類型)在帶魚中發(fā)現(xiàn)例如鮭魚，馬鮫魚，鯡魚和沙丁魚，對降低膽固醇是極好的。每周吃兩次或三次帶魚會使你的身體最大化受益。
8 Green tea
綠茶
Green tea is packed with heart-healthy compounds that can help lower LDL cholesterol. If you don’t like the taste of the tea, take green tea extract capsules.
綠茶充滿有益心臟的復合物有益于降低低密度脂蛋白膽固醇。如果你不喜歡茶的味道，提取綠茶莢。
9 Drinking alcohol moderately
適度飲酒
Drinking alcohol moderately can raise levels of HDL 'good' cholesterol by as much as 10%. Women are advised to limit alcohol to one drink a day, while men can drink up to two a day.
適度飲酒會增加高密度脂蛋白‘好的’膽固醇水平達10%。女人被建議限制飲酒，每天一次，然而男人可以每天喝兩次。
10 Cut back on saturated fat
減少飽和的脂肪
Saturated fats, found in fatty meat products, full-fat dairy and cakes, can raise bad cholesterol. Cut back on saturated fat but make sure you eat healthy fats too. Studies show that eating heart-healthy polyunsaturated and monounsaturated fats, such as olive, vegetable oils, nuts and avocados, can help improve your cholesterol levels.
飽和的脂肪，在多脂肪的肉制品中發(fā)現(xiàn)的，充滿脂肪的牛奶和蛋糕，會增加壞的膽固醇。減少飽和的脂肪但也要確信你吃的是健康的脂肪。研究表明要吃有益心臟的多元不飽和脂肪和單飽和脂肪，例如橄欖，蔬菜油，堅果和鱷梨會有助于提高你的膽固醇水平。
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美國人的現(xiàn)代生活方式英文閱讀(4)
