美国人的现代生活方式英文阅读(4)

若木分享 2017-08-03 12:09:17

　　各种生活方式、健康生活，欢迎点击↓↓

　　如何拥有健康的生活方式：养一只胖狗可能会令你更健康

　　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、慢吞吞的宠物狗已经成为富裕国家常见的家庭景象。但是对我们中间身材走样的人来说，这可能是一种福利。最近的一项研究表明，告诉主人他/她的宠物太胖、存在健康风险，可能会给他/她提供锻炼动力。

　　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.

　　养个宠物狗似乎会增加很多运动量。一般来说的确是这样的。2013年与养狗相关的研究表明，总体来说，养狗的人每周比不养狗的人几乎多走一个小时。即便如此，2008年澳大利亚的一项调查发现，将近1/4的狗主人说他们几乎从不遛狗。研究表明，这部分养狗的人每周的运动量实际上比不养狗的人还少。

　　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.

　　当然，不管遛不遛狗，大部分狗主人都非常喜爱自己的宠物。这种情感联系促使马里兰州贝塞斯达健康科学统一服务大学(Uniformed Services University of Health Sciences)等机构的一群科学家、兽医和医生们开始考虑人们是否愿意采取针对小狗的健康健身生活方式——尽管他们对针对自己的这种项目没什么兴趣。

　　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.

　　研究者们在马里兰州的一个兽医诊所征募了32名狗主人。他们的狗在年龄、品种和体型上各不相同，但都超重或过度肥胖，并且总的来说坐得太多。它们的主人大多也是这样(虽然唯一的参与标准是他们的狗超重)。兽医让其中一半志愿者关注狗的营养，留意它们的健康状况;对另一半志愿者说他们的狗超重，需要更多锻炼——兽医给这些主人提供了具体的锻炼计划，总的来说是建议每天至少遛狗30分钟。

　　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.

　　三个月后，研究者重新评估志愿者和他们的狗。遛狗那组的主人和宠物们都瘦了一些。不过更有意思的是，那些仅被告知宠物胖得令人担忧的主人们也开始和宠物们一起运动了。他们说，与被警告狗存在健康隐患前相比，他们走路要频繁得多，他们和宠物都瘦了一些。

　　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.

　　这项研究9月份发表在《人与动物》(Anthrozoös)杂志上。美国军队卫生服务大学(Uniformed Services University)的医学博士、家庭医学教授马克·B·斯蒂芬斯上尉(Mark B.Stephens)是这项研究的合著者。他说，重点在于，“对狗的热爱和关心可以成为强大的锻炼动力。”他补充说，这并不是说，人们应该把养狗作为一种健身手段。你不能在厌倦锻炼时把小狗马利(Marley)像跑步机一样丢到地下室里。不过，从另一方面讲，没有哪个健身器材会在看见你穿上步行鞋后如此高兴。

　　如何拥有健康的生活方式：不同年龄段的健美养生法

　　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…

　　当我们长大的时候身体会有变化，健美养生法在你20岁刚出头的时候会适合你，但在你四十或五十的时候并不理想。因此你应该在不同的年龄段做什么样的锻炼?往下读，寻找答案...

　　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岁的时候，你的身体处于巅峰就新陈代谢率，力量，灵活性和肌肉耐力而言。做体重训练(在饮食中获取足够的钙)有助于你在未来拥有健壮的骨头。年轻时拥有健壮的骨头是重要的，尤其对女人而言，三倍于男人更易患骨质疏松。

　　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.

　　太多的有氧锻炼会燃烧肌肉，因此避免过多的有氧课程在你十几岁二十几岁的时候。取而代之，通过做体重锻炼增强肌肉。目标是每周三次20分钟的体重训练伴随20分钟的有氧运动。

　　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.

　　健美水平会在你30岁时下降，你身体的新陈代谢率会比十年前慢5%。你的身体每天大约需要120比你20岁时更少的卡路里，所有这些会使减肥和坚持它更困难。

　　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.

　　环形路训练锻炼主要的肌肉群，确保有氧活动和体重训练的很好的结合。一周一次一小时的环行路训练课加上游泳或瑜伽来锻炼灵活性是理想的。

　　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岁可能充满责任-事业，照顾孩子或父母，会很难有时间锻炼。受伤的风险随着年龄与日俱增，因此缓慢的用一种新的养生法锻炼。也会占据你身体更长的时间适应，因此在去体育馆的间歇留一到两天。

　　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岁的时候照顾你的关节是重要的，适当的热身和冷却对于防止伤害是有必要的。对关节友好的活动包括在砖头上散步，骑自行车，游泳和low-impact有氧健美操。每周两次的瑜伽或普拉提课有助于保持你身体柔软。每周要把一小时的游泳和30分钟的体重训练结合起来。

　　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.

　　身体的新陈代谢率会随着年龄降低，因此你每天大约需要180更少的卡路里比你20岁时。保持精力充沛有助于延迟衰老，提高心肺功能，降低血压，提高骨密度和灵活性，有助于保持健康的体重。

　　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.

　　当开始一段新的健美养生法，慢慢锻炼，和你的医生谈谈，如果你第一次计划从事紧密的活动。每周五次在大街上散步30分钟，每周做一或两次轻微的体重训练，有助于保持你的体重。

　　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

　　随着年龄增长我们更可能遭受骨折(尤其是女人)因此保持身体的灵活度避免摔倒是重要的。瑜伽有助于提高你的平衡和灵活性。考虑投入一种使你灵活的爱好，例如高尔夫，舞蹈或园艺。

　　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.

　　游泳是好的选择。水支持关节，如果你受伤了或背部有问题是一种好的选择，如果你在水中运动，也会提供你很好的有氧锻炼。尝试每周三次30分钟的游泳，通过每天做30分钟的锻炼保持活跃-像遛狗或做家务，任何会使你身体移动的事。

　　如何拥有健康的生活方式：10种降低胆固醇的方式

　　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.

　　你的胆固醇高于医生要求的水平吗?好消息是生活方式的改变-如果有必要的话吃药-你会明显的在六周内减少胆固醇。尽管你的胆固醇水平现在很好，当我们变老的时候胆固醇水平会上涨，因此遵循下面这些条有助于减少你未来患心脏病的风险

　　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.

　　用一碗粥开启新的一天。燕麦(和大麦)都富有beta葡聚糖，可溶纤维的形式，有助于结合胃里的胆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.

　　以一把杏或胡桃为点心，研究表明有规律的消耗坚果有助于降低胆固醇。尽管要限制你吃多少-坚果高卡路里，超重是患心脏病的一个风险因素。

　　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%.

　　大豆包含特殊的会改变身体如何调节胆固醇的蛋白质。研究表明每天只吃15克的大豆蛋白质(选自大豆牛奶，日本青豆，豆腐或者可选择的豆类肉制品)会降低你大约6%的胆固醇水平。

　　4 Soluble fibre

　　可溶纤维

　　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.

　　可溶纤维运作起来像一块海绵，会在消化区域吸收胆固醇。好的来源包括水果和蔬菜，干豆，燕麦和大麦。提到高纤维的面包，吃它是一种增加你日常纤维吸收的简单方式。

　　5 Avocados

　　鳄梨

　　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.

　　鳄梨充满单不饱和的脂肪，有助于增加高密度脂蛋白水平或‘好的’血液中的胆固醇，然而同时降低低密度脂蛋白水平或‘坏的’胆固醇。它们也包含beta谷兹醇-一种基于植物的脂肪有助于减少食物中吸收的胆固醇数量。

　　6 Beans and pulses

　　豆类

　　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.

　　豆类有很高的可发酵的纤维，不容易被身体吸收。一旦吃了，它们结合在消化区域的胆固醇，然后被排出体外。研究表明消耗一杯大豆-像腰子，鹰嘴豆或棉豆-一天一次会在六周内减少10%的胆固醇。

　　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(一种多元不饱和脂肪的类型)在带鱼中发现例如鲑鱼，马鲛鱼，鲱鱼和沙丁鱼，对降低胆固醇是极好的。每周吃两次或三次带鱼会使你的身体最大化受益。

　　8 Green tea

　　绿茶

　　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.

　　绿茶充满有益心脏的复合物有益于降低低密度脂蛋白胆固醇。如果你不喜欢茶的味道，提取绿茶荚。

　　9 Drinking alcohol moderately

　　适度饮酒

　　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.

　　适度饮酒会增加高密度脂蛋白‘好的’胆固醇水平达10%。女人被建议限制饮酒，每天一次，然而男人可以每天喝两次。

　　10 Cut back on saturated fat

　　减少饱和的脂肪

　　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.

　　饱和的脂肪，在多脂肪的肉制品中发现的，充满脂肪的牛奶和蛋糕，会增加坏的胆固醇。减少饱和的脂肪但也要确信你吃的是健康的脂肪。研究表明要吃有益心脏的多元不饱和脂肪和单饱和脂肪，例如橄榄，蔬菜油，坚果和鳄梨会有助于提高你的胆固醇水平。

美国人的现代生活方式英文阅读(4)

各种生活方式、健康生活，欢迎点击↓↓