抚顺长白山旅游团:健康稳定的体重

达到一个健康稳定的体重关键是有规律的锻炼和饮食习惯。有些人认为锻炼和好的饮食需要付出太多的精力和精心计划。事实上，在我们的生活中处理这些问题的最好的办法是通过一些小小的改变逐渐变成我们生活中的一部分。

We've all succeeded in making changes that are now ingrained in our lifestyles — learning to brush our teeth, for example. Here's the information you need to make these other healthy habits just as easy.

我们已经成功的改变了我们现实生活中那些固有的习惯—如，学会了刷牙。从下面的内容里你会很容易学到其他的一些对健康有益的习惯。

Regular Exercise

有规律的锻炼

Teens should get 60 minutes or more of physical activity a day. Note the word "activity": As long as you're getting your body moving, it doesn't have to mean doing complicated exercises or hitting the gym every day. All that matters is that each week you get the right balance of activity, including aerobic, strength building, and flexibility exercise. Make exercise a habit by scheduling some every day.

 

On days when you have soccer practice or an aerobics class, you may have no trouble exercising for an hour or more. But most of us are busy, and 60 minutes a day of activity seems like a lot of time. The good news is that it's OK to divide it into shorter "exercise breaks" throughout the day.

青少年每天至少要保持一个小时的体育活动。注意"activity"这个词：只要是身体得到活动，而不是每天一定要去做复杂的训练或去体操馆。重要的是每周活动均衡，包括有氧运动，体型锻炼和柔韧灵活的锻炼。通过每天有计划的锻炼而形成一个习惯。如果有足球课或体操课，你一天达到一个小时以上锻炼是没有问题的，问题是我们多数人比较忙，每天一小时锻炼似乎很占用时间。一个好办法是把一天分成几段来锻炼。

Just as you might have a healthy snack to stop yourself getting hungry, exercise snacks can keep energy levels high. So get up 15 minutes early and do some yoga or other stretching activity. Fast walk or jog for 15 minutes at lunch. Do the same thing after school — or walk or bike home. Add to that taking the stairs, gym class, and walking between classes during the day, and you've probably reached your 60 minutes.

 

 

10 Exercise Tips

Here are 10 simple ways to make an exercise lifestyle change:

Start today. Go outside for a walk. 

就像一顿健康的快餐可以阻挡饥饿一样，这种快餐式的锻炼也能保持人体很高的能量。早起15分钟做做瑜伽或其它的伸展运动。中午的时候快走或慢跑15分钟。放学后也一样，步行或骑自行车。每天加上爬楼梯，体育课和课间的行走，那么你基本上就达到每天锻炼60分钟了。

10项运动小贴士 

这里有10项简单的方法可以改变锻炼的生活方式：

从今天开始，到户外散步。

Take the stairs instead of the elevator. 

Instead of driving, walk or bike to places like school or a friend's house. 

不坐电梯而爬楼梯。

不开车而步行或骑自行车去目的地，象去学校或朋友家。

If you have to drive, park farther away than you need to and walk the extra distance, if it's safe to do so. 

如果必须开车，把车停的地方离目的地远一点，在安全的情况下走过去。

Vacuum your room, wash the car, or mow the lawn. It's not a chore — it's an exercise opportunity! 

清洁你的房间，洗洗车，除除草，这些并不是杂事，这是一个锻炼身体的机会。

Limit your time watching TV, using the computer, or playing video games — and when you do play, try interactive games that get you moving. 

限制一下看电视，使用计算机或玩游戏的时间，如果一定要玩，尽量玩一些交互式的游戏，这样可以让你活动活动。

Dance. Even in the privacy of your room, letting loose to your favorite tunes could help you burn more than 300 calories an hour! 

跳舞，即使一个人在自己的房间，也把你喜欢的曲子节奏调慢一点，这样每小时也可以帮你燃烧掉300卡路里。

Figure out what type of exercise interests you, then give it a try! Take it slow if you've never done it before. And if you're nervous at first, find an exercise buddy to join you. It's usually easier to stay motivated about exercise if you do something you're interested in. 

挑选出你喜欢的运动项目，试一试啊！如果以前没做过这项运动，那慢点做。如果刚开始的时候紧张不习惯的话，找一个伙伴一起练。如果你做的是你感兴趣的事情，这是很简单的。

If you get bored or lose interest easily, alternate the kinds of activities you do so they always feel fresh. 

如果你厌烦了或失去兴趣了，换一换运动形式来保持新鲜感。

Be sure to include some activity that gets your heart beating faster, quickens your breathing, and makes you sweat. 

但是记着有些运动使人体心跳加快，呼吸急促，使人出汗。

Good Eating Habits

好的饮食习惯

Eating well doesn't mean dieting over and over again. In fact, studies have shown that dieting often doesn't work — and diets may have the reverse effect, with dieters gaining back more weight than before they started.

吃得好不是一味的节食。事实上研究显示经常节食会事得其反，会使减肥者前功后弃。

One reason diets don't work is because they can encourage people to think of foods as "good" or "bad," when the truth is everything is OK in moderation. Diets also encourage people to "give up" certain foods, which can make us feel more deprived. And not only do we feel deprived, diets often deplete our bodies of important nutrients. Teens should eat a variety of foods, and there's nothing wrong with the occasional treat. A candy bar somehow tastes more special if we treat ourselves once in a while instead of every day.

节食没有效果的一个原因是节食会诱导人们想到好的，不好的食物，其实任何事物都要适可而止。节食也会使人放弃某些食物，是我们感到饥饿，不仅如此还会使我们营养不良。青少年的食物应该多样化，偶尔吃点也不错的。一块棒棒糖如果不是天天而是偶尔吃一次味道也很特别啊。

The best way to stay at a healthy weight (or lose weight if you need to) is to make healthy food choices daily. For some of us, that means changing our mindset about food. Instead of thinking of food emotionally (for example, as a reward for doing well on a test or as a way to deal with stress), see it for what it is — a practical way to fuel our bodies.

Here are 10 tips for making healthy eating a part of your life:

保持健康体重（或减肥）的最好办法是每天选择健康食品。对有些人来说意味着改变我们对食物固有的观念。食物对情绪的影响（例如，考试考好的奖励，或处理压力的方法），它是什么-是消耗我们身体的行之有效的方法。

下面是生活中健康饮食的10小贴士

Replace soft drinks, fruit juices, and sports drinks that are loaded with sugar with water, low-fat milk, or sugar-free drinks. 

用糖水，低脂奶或无糖饮料替代软饮料，果汁和运动性饮料。

Eat at least five servings of fruit and vegetables a day. The fiber will fill you up and you'll get the nutrients and flavors to keep your body satisfied. 

Choose foods from all the different food groups. In addition to getting your fruits and veggies, include whole grains and lean protein at each meal. 

一天最少吃五样水果蔬菜。这样食物纤维可以让人有吃饱的感觉，你可以获得营养，香味让你身体很舒服。

Keep healthy foods on hand. If your kitchen is stocked with healthy choices like celery, raisins, and peanut butter you can make ants on a log instead of dipping into the cookie jar (you may need to teach your parents a thing or two about food to be sure they buy you the good stuff!). 

健康食品不能断。如果你的厨房里存储选择的健康食品象芹菜，葡萄干和花生酱（你可以教你的父母一点有关食品的知识让他们给你买到好的食品！）。

Take your own good-for-you snacks and food on the road so you can avoid the vending machine or convenience store. Try carrot sticks, a piece of fruit, or your own homemade trail mix instead of cookies, chips, or processed foods that tend to be loaded with fat and calories. 

出门的时候为了避免去自动售货机或食杂店买食品，你给自己要备好便餐。试试胡萝卜条，水果片或自己在家做的饭而不是去吃那些饼干，薯条，和含高脂肪的加工食品。

Eat when you're hungry. If you're tempted to eat because you're bored, that's your mind telling you to find something else to do. 

Eat a healthy breakfast every day. 

饿的时候再吃。不饿的时候就吃，往往会挑食的。

每天都要吃健康的早餐。

Don't eat meals or snacks while watching TV because you'll probably end up eating more than you intend to. 

看电视的时候不要进食，因为那样你会吃过量。

Pay attention to portion sizes. If a portion is large, cut it in half and put half aside for later — or split it with a friend. 

注意食品的数量。量太大就播出去一些放在一边，或分给朋友一些。

Use your creativity to come up with ways to fit exercise and healthy eating into your life in a way that works for you. We're all different. Your best friend might prefer to schedule some gym time while you'd rather take your Frisbee-playing dog to the park. Knowing what's right for you will make it a lot easier to do!

日常生活中发挥你的创造力选择适合你自己的锻炼方法和健康的饮食。因人而异，你的好友可能计划去做体育馆，你呢可能想去公园溜狗吧。怎么做起来容易是你自己的事。

Mary L. Gavin, MD

2009年9月发表