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双语阅读:大假来临,如何避免节日里长秋膘?

2014-09-28    来源:网络    【      美国外教 在线口语培训

双语阅读:大假来临,如何避免节日里长秋膘?

Did you know that eating just one extra cookie every day during the holiday season could cause you to gain one pound? That may not sound like much, but 10 years from now you would weigh ten pounds more than you do right now一that is, if you keep the rest of your diet the same, and that is asking a lot during the holiday season. Many people gain four to five pounds this time of year because of the temptation of delicious treats and extravagant dinners.
你知道在假日里,你每天多吃一块饼干,就会使你的体重至少增加一磅吗?也许这听上去不多,但是照此速度,十年后你将比现在重十磅,换句话说,这还是在你不 增加其他食物的前提下—这在假日期间是很难做到的。多数人每年这个时候体重都会增加4-5磅,就是因为抵制不住美食和宴会的诱惑。

The holiday season is a time filled with parties, family gatherings and lots of food, but with a little help, you can keep from eating too much during the holidays.If you continue to eat a healthy and nutritious diet, you will feel better and have more energy to enjoy the season.
节日里总是充满了聚会、家庭聚餐以及无数的食物,但是只需要一点小帮助,你就能够阻止自己陷人美食中无法自拔。如果你有一个健康又营养的食谱,那你也会有更多的精力来享受假期。

1 .Don't Skip Meals
1.别遗漏正餐

Many people believe that if they skip breakfast or lunch, they can save up all of those calories for the holiday party that night. That sounds like a good idea, but skipping meals can make you crabby, tired and maybe even leave you with a headache that just might ruin your evening festivities. Plus, when you are really hungry and surrounded by high-calorie holiday treats, you may very easily turn into a raving eating-machine and consume many more calories than the ones you skipped earlier in the day,
许多人相信,如果他们不吃早餐或午餐,那么无论当晚的聚会吃得再多,都当是补充白天卡路里的消耗。听起来这像是个好主意,但是不吃饭会使你暴躁疲倦、甚至 可能引起头痛,也许会毁了你晚上的活动安排。再加上当你真的饿了时,环顾包围着你的高热量的节日美食,你可能很容易变成疯狂的进食机器,最终吸收比你少吃 正餐那些天更多的卡路里。

Don't skip meals; just eat sensibly. A bowl of whole grain cereal and low-fat milk for breakfast, a mid-morning snack of raisins and nuts, followed by a healthy lunch with a big salad or a sandwich made with whole grain bread will keep your body and your brain fueled throughout the day.
不要遗漏正餐,要理智安排饮食。早餐一碗整粒谷物和一杯低脂牛奶,上午吃些葡萄干和坚果等零食,健康午餐吃一个大沙拉或全麦面包做的三明治,这将有助于您保持身材,同时提供整个大脑一天的能量。

2. Eat High-Fiber Foods Before the Party
2.聚会前吃些高纤维食物

When you have a party to attend, snack on some fiber-filled foods just before you go. Fiber helps you to feel full, and if you aren't feeling so hungry, you might not eat so much at the party. Choose foods like low-calorie vegetables, a small salad, a piece of fresh fruit, or a small bowl of oatmeal.
当你准备要参加聚会的时候,那么去之前不妨吃一些纤维丰富的食物。纤维会让你有饱腹感,这样你在宴会上就不会吃太多的东西。这些食物包括低热量的蔬菜、一小盘沙拉、新鲜水果,或者一小碗燕麦片。

3. Eat Small Amounts of the Foods You Love
3.喜爱的食物只吃少许

No one wants to feel deprived, so go ahead and take a small piece of pie or one cookie一but not both. Look over the buffet or the serving table, and pick out one thing that you really would love to enjoy. The rest of your plate can be filled with healthy vegetables and fruits, whole grain crackers, cheese and lean meats.
每个人都有吃喜爱的食物的权利,吃些喜爱的派或者饼干,但不要两者都吃。在吃自助餐的时候,先将所有的食品浏览一遍,然后挑一样自己最喜欢的,剩下的盘子你可以装点儿健康的蔬菜水果、全麦饼干、乳酪和瘦肉。

4. Don't Hang Around the Buffet
4.不要在自助餐前徘徊

It isn't easy to resist the delicious foods you find on a buffet at a party, so get away from the table. Choose your foods and your drink and move to a different part of the room. As they say, out of sight, out of mind. At the very least you will have to think about what you are doing before filling your plate again and again.
在派对上,要阻挡住美味食物的诱惑可不是件简单的事,所以最好离桌子远一点。选好自己的食物饮品之后就去别的地方。俗话说得好,眼不见心不烦,起码在装满你的餐盘之前你必须得先想想该做什么。

5. Pace Yourself
5.掌握好节奏

When friends and family gather at a meal, the food is usually piled high on most everyone's plate. You wolf down the first plate and pick out more of your favorites to gobble down as second helpings. Slow down. It takes a few minutes for your brain to realize your stomach is getting full, and you can eat a lot of extra food in those few minutes. You don’t need a giant mound of food, so place small portions on your plate. Set your fork down between bites and sip some water.Relax and enjoy the flavor of each mouthful. Chew each bite thoroughly before you swallow. Savor each moment with your friends, your family and this wonderful food,but remember it is a meal, not a race to see who can eat the fastest.
当朋友或者亲人聚餐时,每个人的盘子都堆满了食物,在狼吞虎咽地吃完一盘,另一盘也马上装满了。慢点吃,从食物进肚到脑子得到胃部“吃饱了”的信号,这需 要好几分钟,而那几分钟已足够你多吃好多食物。你的盘子里面不要放太多的食物,放一小盘就好。时不时地停下喝些水,放松一下,细细品味每一口。吞咽之前记 得要彻底咀嚼。尽情享受与家人朋友聚会的每一刻,还有美味的食物。但记住这只是一顿饭而已,并不是在比赛谁吃得快。


6. Drink Plenty of Water
6.多喝水

Many people believe that mild dehydration may feel like hunger, and the best way to avoid becoming dehydrated to drink plenty of water. You can also use water to slow down your eating by taking a sip or two between bites. Have a glass or two of water before you start drinking alcoholic beverages, and have one in between drinks to slow down your alcohol consumption as well.  (Not only can cocktails be high in calories, but overindulging in alcohol can lower your awareness of how much you’re eating.)
很多人认为,即便是轻微的缺水也会让人感到饥饿,避免出现这种情况的最好办法就是多喝水。而吃东西的时候停下喝一小口水,也会减慢进食速度。在你喝含酒精 的饮料之前,喝一两杯水为好。同样每两杯酒之前最好也要喝一杯水,减少你的酒精摄人。环仅仅是因为鸡尾酒含有极高的热量,并且醉酒之后你常常会意识不到自 己究竟吃了多少了。)

7. Keep Healthy Snacks at Work
7.在工作场所放一些健康的零食

Keep some healthy snacks on hand when coworkers start bringing in holiday treats. These treats are always tasty but rarely healthy. Snack on nuts, raisins, fresh fruit or energy bars instead so that your snack calories provide you with good nutrition. If you are going to indulge in a holiday goody, make sure it’s not an everyday add-on.
节日之后同事会带来不少好吃的,此时你可以在手头自备一些健康零食。多数零食好吃有余,但健康不足。坚果类、葡萄干或者新鲜水果等是补充能量的食品,点心也很有营养。假如你决定了要沉酒在节日的糖果里,那最好确定每天不要多吃。

8. Keep Exercising
8.坚持锻炼

Exercise is a great way to control your weight, your blood pressure and exercise adds to your good health by reducing stress and keeping your muscle sand bones in good shape. Although the holidays are a hectic time, keep your exercise routines going to help ensure that the occasional treat won't land permanently on your thighs or belly. Even if you are so busy that you have to cut your workout time in half, continuing to work out keeps you in the exercise habit.Once you quit your exercise routine, it can be very difficult to start up again-never mind the weight you can gain from taking a hiatus.
体育锻炼是很好的控制体重、血压的办法,并且运动有助于减压,从而保持身体健康,使肌肉和骨骼处于良好的状态。尽管假期很忙乱,但也别忘了坚持锻炼,它可 是能帮你搞定腿上和腹部上不知何时多出的赘肉哦。即使有时你实在太忙,以至于不得不把锻炼的时间减半,但起码要将锻炼的好习惯坚持下去。一旦停止锻炼,再 想重新开始就非常难了—在停下来时,你还会收获“体重增加”的噩耗。

9. Decide What to Buy Before You Go Into That Shop
9.进店之前列好购物清单

You know how tempting it is to walk into a coffee or candy shop. That temptation seems to double itself during the holiday season. You may think you are going into the coffee shop for a cup of coffee, but when you see that delicious mocha with whipped cream and peppermint sprinkles, you suddenly decide you need that one instead.
你知道,进人一家咖啡店或者糖果店将面临怎样的诱惑。而在假日期间,这种诱惑更是翻倍。在进咖啡店之前,你或许只是想喝一杯咖啡,但是当你看到一杯上等摩卡,加上奶油和薄荷糖点缀时,你自动就将原先的决定推翻了。

When you go into a coffee shop, decide what you want before you go in and stick to it. Just order your coffee and get out of there一fast. Same thing goes for the candy shop. Do you really want a small square of dark chocolate? That's fine,just go into the shop, buy one and enjoy it. Don't go in and buy three truffles, a peanut butter cup and two caramel and pecan turtles.
走进咖啡店之前,你最好清楚自己要买什么,进去后点杯咖啡然后快速离开!同样的情况在糖果店也会出现。你真的只是想要买一小块黑森林蛋糕?那好,进店后买一块马上就走,千万别顺带着买了三块,加上奶油花生杯甚至两块焦糖和胡桃巧克力。

10. Don't Beat Yourself Up, Just Get Back to Healthy Eating
10.别灰心,下次再恢复到健康饮食上来

It is difficult to avoid overeating during the holidays. If you do slip up now and then, don't beat yourself up for it. Be good to yourself. Remember that maintaining a healthy diet throughout the holidays takes practice. Forgive yourself and make sure your next meal or snack is a healthy one.
在假日里保持健康饮食十分困难,如果你偶尔放纵了自己,也别因此太自责,对自己好一点。记住:要整个假日都坚持一个健康食谱是需要大量练习的,原谅自己吧,下一顿少吃、吃健康一点就好。



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