吃货须知：节食是通往健康之路

　　几乎每一个人在他或她的一生中都有个时候考虑要节食。所有的人，不分性别和年龄，都有个共同之处——要减轻体重，而且要快速减肥。对于节食，你有哪些感想呢？

　　Almost everyone considers going on a diet sometime in his or her life. All, regardless of sex and age, have something in common - losing weight and losing it fast.

　　几乎每一个人在他或她的一生中都有个时候考虑要节食。所有的人，不分性别和年龄，都有个共同之处--要减轻体重，而且要快速减肥。

　　Though their common aim may seem basically good, they probably do not realize that misguided dieting can do more harm than good to their health. Going on too strict a diet can destroy the balance of chemicals in the human body. This happens because when the body is suddenly given much less food than usual, it feels as though it is being attacked and tries hard to protect itself by saving energy. It does this by slowing down metabolism, the process by which the food we eat is converted into energy. As energy is supplied to the body at a slower and slower rate, dieters gradually become so weak that they can do nothing. They soon lose interest in everything going on about them, and their resistance to illness becomes so low that they are easily attacked by one illness after another.

　　尽管他们共同的愿望令人觉得好像基本上是好的，但是他们也许并没意识到，用这些误导的节食方法，对他们的身体健康来说害大于利。过于严苛地节食会破坏人身体内生物化学结构的平衡。之所以会产生这种结果，是因为当人身体突然得到的食物比平时少了许多的时候，身体就会觉得好像受到了袭击，于是身体就用节约能源支出的办法尽量设法来保护自己。我们的身体通过减慢新陈代谢速度的办法来保护自己，亦即减慢把我们所吃的食物转化成能量的过程。由于以越来越慢的速度给身体供应能源，这些节食的人的身体就逐渐变得非常虚弱，以致弱到什么事都不能做的程度。于是这些节食者很快就会对他们周围所发生的一切事情都失去了兴趣，结果他们的身体对疾病的抵抗能力就变得非常低，以致于他们很容易地就会受到一种又一种疾病的连续袭击。

　　Most of those who diet know that foods like rice, bread, potatoes, cakes, sweets, fruits and some vegetables contain carbohydrates, and so can make one fat. What they do not realize, however, is that carbohydrates are our bodies' main source of energy, and that these foods also contain components essential for the composition of substances that are needed to keep the body healthy. As a result, they try to avoid eating these foods, and consequently, they become weaker and less healthy. They begin to have difficulty sleeping properly and start to suffer from radical mood changes. In more serious cases, they even begin to show signs of mental illness.

　　绝大多数节食者都知道，像大米、面包、土豆、蛋糕、糖果、各种水果和一些蔬菜等各类食品都含有碳水化合物(即淀粉)，因而，都会使人发胖。可是，他们都没意识到碳水化合物是我们身体的主要的能源，他们都没意识到这些食品里都含有使我们的身体健康所需要的一些物质的基本成分。结果，他们尽量避免吃这类食品，因而他们的身体就变得越来越虚弱、越来越不健康。他们开始有了不能适当睡眠的难题、开始产生了思想情绪上的一些根本变化。在一些较严重的病例中，病者甚至开始显露出有精神病的一些征兆。

　　It is strange enough that most strict diets recommend artificial sweeteners to take the place of sugar and other natural sweeteners. In fact, such artificial sweeteners actually increase one's appetite and lead to one's eating even more than usual.

　　说来也真奇怪，那些最严格的节食的食谱推荐用人造的甜味剂来代替蔗糖和其他天然的甜食品。事实上，这类人造的甜味剂实质上增大了一个人的食欲，结果反而使人比平时吃得更多。

　　Of course, the fact that misguided forms of dieting result in so many problems does not mean that no dieting is safe or all dieting is harmful to the health. Proper dieting can not only help a person lose ugly excess fat, but can also help him or her to keep it off and to lead a more active, happier and healthier life.

　　当然，种种错误的节食方法导致了很多问题，但这些事实并不意味着没有任何一种节食的方法是安全的，也不意味着一切节食方法都对健康有害。恰如其分地节食不但能帮助一个人去掉难看的多余脂肪，而且能帮助一个人把节食的成果保持下去，能帮助一个人过上一种更加充满了青春活力的、更为愉快的、更为健康的生活。

　　You might ask just what a proper diet is. Well, simply expressed, a proper healthy diet is one that is well-balanced, or, in other words, one that includes enough but not too many of the kinds of foods that provide the body with the nutrients that it needs to function properly. The most important of these nutrients are the macronutrients: proteins, carbohydrates and fats. The body needs fairly large amounts of proteins and carbohydrates for building material and energy. Meat, fish, eggs, milk, cream, and nuts all contain proteins and foods like rice, bread, potatoes, etc. Contain carbohydrates. The body needs fat to keep it from the cold and to provide a protective layer for the organs, but only in small quantities.

　　你很可能会问，到底什么样的节食食谱才是恰如其分的。噢，简单地讲，有益于健康的节食食谱，就是各种食物都能很好地均衡的食谱。换句话说，就是这种节食食谱中包括了足够的各种食品，但都不要吃得过多。这足够的食物足可以提供给我们的身体在适当地发挥其功能时所需要的各类营养物质。这些营养物质中最重要的就是人体所需的大量的营养物质：各类蛋白质、碳水化合物、各类脂肪。人的身体需要有相当量的蛋白质和碳水化合物作为各器官的建筑材料和人活动的能源。肉、鱼、蛋、奶、奶油和各种坚果里面都含有蛋白质，像大米、面包、土豆之类的食品里都含有碳水化合物。人体为了御寒需要脂肪，脂肪能为各种器官提供保护层，但仅有少量的脂肪也就足够了。

　　Vitamins and minerals such as iron, calcium, are another group of essential nutrients, though the body does not need as great a quantity of these as it does the macronutrients – proteins, carbohydrates and fats.

　　各种维他命(维生素)和铁、钙之类的矿物质是另一类的基本营养物质，尽管人体对这一类营养物质的需要量并不像对大量营养物质--各类蛋白质、碳水化合物、脂肪--的需要量的那么大。

　　There are two types of vitamins, water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins like vitamin C and the B-group vitamins do not stay in the body long and so foods containing these vitamins need to be taken rather often. On the other hand, the fat-soluble vitamins, vitamins A, D, E and K stay in the body for long periods of time and so there is no need to take foods containing them so often.

　　有两种维他命：水溶维他命和脂溶维他命，像维生素C和B族维生素这类水溶维他命不会在身体内停留很久，所以人体要经常吸收含有这些维他命的食物。另一方面，维他命A、D、E和K这类脂溶维他命却能在人体里停留很长一段时间，因而就没必要经常地去服用含有脂溶性的食品。

　　One way of getting enough nutrients while keeping one's weight down is to take substitutes for foods which contain too much fat. For example, instead of regular milk, one can take skimmed milk, which contains as many proteins and minerals as regular milk but has had the fat removed. In the same way, vegetable oil can be used for cooking instead of animal oil.

研究：常说“感谢”有助身心健康(图)

　　“Giving thanks” actually expresses gratitude to another person, whether verbally, physically, or even in the form of a letter - has profound effects on us, not just mentally but physically.

　　Ungrateful people are actually cheating themselves, scientists believe.

　　The mere act of thanking people releases chemicals within the body including “reward” chemicals such as dopamine and serotonin - a neurotransmitter that makes us feel serene and happy.

　　“If thankfulness were a drug,” says Dr P Murali Doraiswamy, of Duke University, “It would be the world's best selling product. It affects every major organ system.”

　　Stress hormones such as cortisol are also reduced by the simple act of thanking someone.

　　Another study at Kent State University, Salem, measured the effect.

　　Steve Toepfer had a sample group of students write letters of gratitude to people they knew.

　　Toepfer ensured the “thanks” weren't for trivial events such as a gift, but for genuine, meaningful events.

　　One group of students didn't write letters, one did.

　　The group that wrote the letters found that their levels of life satisfaction increased - and that those who were experiencing mild depression found that their symptoms abated.

　　The key, it seems, is genuine gratitude: your body has to “know” that a positive event has occurred, and that you've responded.

　　“If you're looking to increase your well-being, take 15 minutes to write letters of gratitude to someone,” said Toepfer, who published his study in the Journal of Happiness Study.

　　据英国《每日邮报》11月23日报道，“给予感谢”实际上表达了我们对他人的谢意。无论是通过语言，行动还是书信的方式表达谢意，对我们造成的深远影响不仅有精神层面的，还包括生理层面的。

　　科学家们认为，不知感恩的人实际上是自欺欺人。

　　纯粹地向人致谢能使体内释放出化学物质，包括像多巴胺与血清素一类的“奖励”物质。血清素是一种能使人感到平静和快乐的神经递质。

　　美国杜克大学的P-穆拉利-多雷斯瓦米博士说：“如果感谢是一种药，它会是世界上最畅销的药品。它影响到人体每一个重要的器官系统。”

　　简单的致谢行为还能减少如皮质醇一类的压力荷尔蒙。

　　另一项研究来自美国肯特州立大学的赛勒学院，该研究检测了感谢行为带来的影响。

　　史蒂芬-托普菲尔让一个学生实验小组给他们认识的人写感谢信。

　　托普菲尔确保这些“感谢”针对的不是如收到一件礼物的小恩小惠，而是真实的有意义的事件。

　　一组学生写了感谢信而另一组则没有。

　　写了感谢信的小组成员发现他们的生活满意度有所提高，而那些曾经历过轻度抑郁的学生发现自己的抑郁症状有所减轻。

　　这种情况出现的关键似乎就是真诚的感激之情：你的身体已经“知道”发生了一件积极的事件，而这些反应正是身体的回应方式。

咖啡爱好者福音：喝咖啡对健康的7大益处(图)

　　你爱喝咖啡吗？但是又怕咖啡会向可乐一样喝多了会有不好的作用？小编今天就带你来看看，喝咖啡的7大健康益处。咖啡不仅能帮你提高考试水平、降低抑郁症患病风险还能防癌护脑，效用多多哦！

　　Coffee Can Help You Proofread Better

　　咖啡能帮你提高校对能力

　　The caffeine in coffee could actually help you to spot grammar errors, according to a new study in the Journal of Experimental Psychology.

　　《实验心理学期刊》刊文称，咖啡中的咖啡因能够帮助你发现语法中的错误。

　　Researchers found that caffeine helped students to correct errors in subject-verb agreement and verb tense, MSNBC reported. However, the caffeine still didn't seem to make a difference at identifying misspelled words -- sorry.

　　MSNBC报道，研究者们发现咖啡因能够帮助学生们更正主谓一致、动词时态的错误。但是在发现拼写错误方面，咖啡就帮不上忙了。

　　Coffee Could Lower Women's Depression Risk

　　咖啡能够降低女性患抑郁症几率

　　Women who drink a few cups of caffeinated coffee have a lower risk of depression than women who don't drink any coffee, according to a Harvard study.

　　哈佛大学的一项研究显示，喝咖啡的女性比不喝咖啡的女性抑郁症的患病风险要低。

　　That research, published in the Archives of Internal Medicine, shows that women who drink two to three cups of coffee a day have a 15 percent lower risk, while women who drink four or more cups of coffee a day have a 20 percent lower risk.

　　在《内科医学档案》上刊登的研究发现，女性每天喝2到3杯咖啡能够降低15%患病风险，而每天喝4杯或以上咖啡的女性能降低20%抑郁症患病风险。

　　Study research Dr. Albert Ascherio told HuffPost earlier that "caffeine is known to affect the brain," because it "modulates the release of mood transmitters."

　　Albert Ascherio博士早前告诉HuffPost说“现在已经知道咖啡因可以影响脑部，”因为它“能够调节情绪传递的释放。”

　　"I'm not saying we're on the path to discovering a new way to prevent depression," he said. "But I think you can be reassured that if you are drinking coffee, it is coming out as a positive thing."

　　“我不是说我们发现了预防抑郁症的新方法，”他说。“但是我认为你在喝咖啡的时候可以放心，咖啡给你带来的是积极影响。”

　　Coffee Could Save Your Brain

　　咖啡能够保护你的脑部

　　A study in the Journal of Alzheimer's Disease suggests that there's something in coffee -- though researchers have yet to determine what exactly that "something" is -- interacts with caffeine to boost the levels of granulocyte colony stimulating factor (GCSF)， a growth factor that seems to be able to fight off Alzheimer's disease in mice.

　　《老年痴呆症期刊》刊文发现咖啡中包含某种物质——虽然研究者暂未确定这种物质具体是什么——在和咖啡因的互相作用之下能够提高粒细胞集落刺激因子水平，它能有效抑制老年痴呆发病率。

　　Coffee Could Lower Men's Prostate Cancer Risk

　　咖啡降低男性患胰腺癌风险

　　A Harvard School of Public Health study shows that men who drink six cups of coffee a day have a 60 percent decreased chance of developing a dangerous form of prostate cancer, as well as a 20 percent decreased chance of developing any other kinds of prostate cancer.

　　哈佛大学公共卫生学院的一项研究结果显示，每天喝6杯咖啡的人得前列腺的几率会下降60%，得其他前列腺癌症的几率也会下降20%。

　　The study, published in the Journal of the National Cancer Institute, also shows that just drinking just some coffee a day -- just one to three cups -- could still cut prostate cancer risk by 30 percent.

　　这项发表在《美国国家癌症研究所期刊》上的研究结果显示，每天喝一点咖啡——1到3杯——可以有效降低30%患前列腺癌的风险。

　　Coffee Could Ward Off The World's Most Common Cancer

　　咖啡能够预防世界上最普遍的癌症

　　New research presented at the American Association for Cancer Research conference shows that coffee could help to ward off basal cell carcinoma, the most common cancer in the world。

　　在美国癌症研究协会会议上的一项新研究显示，咖啡能够防治基底细胞癌，这是全球范围内最普遍的一种癌症。

　　Researchers from Brigham and Women's Hospital and Harvard Medical School found that women who drink three or more cups of caffeinated coffee a day have a 20 percent lower risk of the skin cancer, while men had a 9 percent lower risk。

　　来自布里翰妇女医院和哈佛医学院的研究者们发现每天喝3杯或以上咖啡的人换皮肤癌的风险下降20%，喝同等分量咖啡的男性患皮肤癌的风险下降9%。

　　Decaf coffee didn't seem to have the same protective effect -- so "our study shows that the inverse association with BCC appears due to caffeine, not other components in the coffee consumption," study researcher Fengju Song, Ph.D., earlier told HuffPost。

　　不含咖啡因的咖啡则没有这种的效果——所以“我们的研究显示防治基底细胞癌的因素和咖啡因有关，和咖啡中的其他成分无关，”参与这项研究的Fengju Song博士早前告诉HuffPost说。

　　Coffee Could Protect You From Type 2 Diabetes

　　咖啡能够让你远离第二型糖尿病

　　Drinking coffee is associated with a lower Type 2 diabetes risk, with more coffee consumption linked to a greater decrease in risk, according to an Archives of Internal Medicine review of studies from 2009.

　　《内科学文献》总结2009年以来的研究发现，喝咖啡可以降低患第二型糖尿病的危险，而且喝越多，就越能减少患病率。

　　In that review, researchers looked at data from more than 450,000 people in 18 studies, and found that for every extra cup of coffee drank a day, a person's risk of Type 2 diabetes decreased by 7 percent.

　　研究者通过查阅18个研究中的45万受测试者发现，每多喝一杯咖啡，得第二型糖尿病的危险就降低7%。

　　However, researchers cautioned that "the putative protective effects of these beverages warrant further investigation in randomized trials."

　　然而研究者也提醒“这种推断性的结果仍需要更多实验论证。”

　　Coffee Could Decrease Parkinson's Risk

　　咖啡降低患帕金森风险

　　Drinking a few cups of coffee a day could lower the risk of developing Parkinson's disease by as much as 25 percent, according to a study published last year in the Journal of Alzheimer's Disease.

　　一项去年发表在《阿兹海默氏症期刊》的研究发现，每天喝一点咖啡能够降低25%帕金森发病率。

　　In that review of studies, which was published in the Journal of Alzheimer's Disease, researchers examined 26 studies that involved 125,000 British people, to find that two or three cups of coffee seemed to have the optimal effect, The Telegraph reported.

上班族出行方式：乘车上下班有害健康(图)

　　Workers who commute by car, bus or train to the office are more likely to suffer from stress and exhaustion, according to a study.

　　Scientists assessed 12,000 employees aged between 18 and 65.

　　They found that those who travelled to work by car or public transport reported higher levels of stress and tiredness compared to active commuters who travelled by foot or bicycle.

　　It is now expected that the study, from Lund Unversity in Sweden, will encourage further investigation into the health impacts of commuting and the best forms of transportation.

　　Researcher Erik Hansson said: 'Generally car and public transport users suffered more everyday stress, poorer sleep quality, exhaustion and, on a seven point scale, felt that they struggled with their health compared to the active commuters.

　　'The negative health of public transport users increased with journey time.'

　　According to the Office for National Statistics, the average Briton commutes for 54 minutes every day.

　　But now the scientists claim that the advantages of daily travel, such as higher pay or housing conditions, need to be weighed against the adverse health effects.

　　It may also have a cost impact on industry.

　　According to a CBI and Pfizer Absence and Workplace Health Survey, the UK economy lost 190 million working days to absence last year, with each employee taking an average of 6.5 days off sick, costing employers ￡17billion.

　　However researchers highlight that the findings, published in the journal BMC Public Health, do not prove that commuting causes ill health and further research is needed.

　　Income, family background and environmental factors are other variables that need to be considered.

　　Hansson added that the findings would help to ‘readdress the balance between economic needs, health, and the costs of working days lost'.

　　研究表明，乘汽车、公交车或列车上下班的人更容易感到压力大和精疲力竭.

　　科学家评估了1.2万名年龄在18岁到65岁之间的员工的状况.

　　结果发现，那些乘汽车或公共交通工具上下班的人相比那些采用步行或骑车这种动态出行方式的上班族压力更大、更疲劳.

　　据称，瑞典隆德大学的这一研究预计将促使人们进一步去调查通勤对健康的影响，以及最佳的出行方式.

　　研究人员埃里克?汉森说：“一般来说，乘汽车和公共交通工具上下班的人每天要承受更多压力，睡眠质量更差，感觉更疲劳.而且，根据他们在最高分为7分的健康评估表上的打分情况，和动态出行方式的上班族相比，他们觉得自己健康状况更差.”

　　“乘坐公共交通工具上下班的人的健康状况随着乘车时间的增长而下降.”

　　根据英国国家统计局的数据，英国人平均每天花在上下班路上的时间为54分钟.

　　不过现在科学家指出，每天乘车相伴而来的好处，例如更高的薪水或更好的住房条件，需要与乘车对健康的不利影响进行权衡.

　　乘车上下班可能还会影响企业的成本.

　　根据英国工业联盟和辉瑞制药公司联合进行的“缺席和工作场所健康调查”，英国经济去年因员工缺勤损失了1.9亿工作日，平均每个员工休病假6.5天，导致雇主损失170亿英镑.

　　但是，研究人员强调说，这一研究并未证实乘车上下班会导致健康恶化，这方面还有待进一步研究.该研究发表在期刊《英国医学委员会公共健康》上.

　　收入、家庭背景和环境因素是其他需要考虑在内的变数.

秋冬健康：从不生病的4个小秘密

　　4 Secrets To Never Getting Sick

　　从不生病的4个小秘密

　　Ever wonder why you always seem to come down with a life-interrupting virus this time of year, while other women you know sail through the seasons sniffle-, cough-, and ache-free?

　　有没有想过为什么每年这个时候烦人的病菌总会找上你，而其他人却能轻松度过秋冬季节，没有鼻塞咳嗽头疼的烦恼呢？

　　Follow these simple steps to boost your virus protection:

　　按照下面简单的四步，就能提高你的病菌抵抗力：

　　Make Friends With Fresh Air

　　和新鲜空气交朋友

　　Common wisdom has it that staying indoors, where it's warm and toasty, is easier on your immune system than being outside in the cold. Problem is, being inside puts you in close constant contact with other people -- and their germs。

　　一般人对于免疫系统的认识，都是觉得待在温暖舒适的室内比待在寒冷的外面好。问题是，待在室内你会跟其他人还有他们身上的病菌亲密接触。

　　Not only does escaping into the fresh air give you a break from all those germs circulating inside, but going for a stroll can actually boost your immunity。

　　逃到新鲜空气里，不仅可以让你避开室内流动循环的病菌，出去散步还能大大提高你的免疫力。

　　Relaxation Fights Off Colds

　　放松打败感冒

　　There are a trillion reasons why taking time to chill out might be the last item on your to-do list. But here's why it should be a priority: Being stressed will increase your susceptibility to catching a cold. That may be because, over the long term, it leads to the ongoing release of stress hormones, such as glucocorticoids。

　　你肯定很奇怪，预防生病为什么要花时间来舒缓情绪？你肯定有各种借口拖拖拉拉不想做这件事。让我来告诉你为什么放松情绪要优先考虑：因为压力太大会让你很容易得感冒。这也许是因为，长期的压力过大会造成身体持续释放糖皮质激素(肾上腺皮质素)等压力荷尔蒙。

　　These impede your body's ability to produce cell-signaling molecules called cytokines, which trigger a disease-fighting response from your immune system. You're also less likely to take care of yourself -- get ample sleep, eat right, exercise -- when you're stressed。

　　这些压力荷尔蒙会阻碍身体释放一种叫做“细胞因子”的细胞信号分子，而正是这些细胞因子能刺激身体免疫系统做出抗病应激反应。而且当你压力过大的时候你也不太愿意照顾自己：不会有充足的睡眠，不好好吃饭，也不愿意运动。

　　Clean Hands Are Everything

　　手部清洁最重要

　　Cold and flu can spread all too easily through touch. Keep your fingers away from your eyes, nose, and mouth as much as possible, and make sure to master the art of hand-washing. Soap and water remain your most effective tools there, according to the Centers for Disease Control and Prevention。

　　感冒和流感都很容易通过接触传播。尽可能少用手碰眼睛、鼻子和嘴巴，也要保证正确的洗手方法。根据美国疾病控制与预防中心的研究，肥皂和水是最有效的清洁工具。

　　Germs can grow on bar soaps, so use the pumped kind -- or better yet, a hands-free dispenser and choose regular soap over antibacterial. Lather for a solid 20 seconds before rinsing, and make sure to dry thoroughly (but not on your germy clothes!)： Damp hands are far more likely to spread bacteria than dry ones。

　　条形肥皂会滋生细菌，所以要使用洗手液，最好是免提式皂液器。选择普通肥皂，不要用抗菌肥皂。用肥皂泡沫仔细搓洗20秒再冲洗掉，记得把手完全擦干(可不是用沾满细菌的衣服擦哦！)，湿手更有可能传播细菌。

　　The Magic Bullet

　　灵丹妙药(魔弹)

　　An occasional restless night is nothing to worry about, but a continuous lack of zzz's can hamper your immune system's ability to function. Though experts often say that sleep requirements vary by individual, a 2009 Carnegie Mellon study found that anything short of seven hours nearly triples your odds of catching a cold -- and that means seven straight hours, with no middle-of-the-night wake-ups。

　　偶尔休息不好没什么好担心的，但是长期缺乏深度睡眠会妨碍免疫系统的正常作用。虽然专家通常认为睡眠需求因人而异，但是美国卡内基梅隆大学2009年的研究成果表明，少于7小时的睡眠会使染上感冒的几率增至两倍。这里的7小时指的是连续7小时，不包括半夜醒过来。