《健康女性》美国版2018/10 睡眠训练

                                                                                                                                              Sleep Training

                                                                                                                                                        睡眠训练

Creatures of the night, you basically have constant jet lag (your internal clock and work sched don’t play nice), increasing your risk for pre-mature death, high blood pressure, and diabetes, a new study shows. But! Researchers don’t think you’re destined for owl-hood, so start…

各位夜猫子们，一项新的研究表明，长期时差混乱（你的生物钟和作息时间不搭）会增加你早死，得高血压以及糖尿病的几率。但是！研究者觉得你们注定没有猫头鹰血统，所以建议你们…

SUBTLY BUMPING UP BEDTIME  

Get into the sheets 15 minutes earlier each day from Sunday through Thursday, so by Friday you’re getting sleepy about an hour sooner than usual. Continue the pattern for another week, and try to stick to it

慢慢增加睡眠时间.

从周天到周四，每天提前15分钟上床睡觉，那么到周五，你就比平时要早大约1小时感到困倦。这个习惯保持一个周，试着一直坚持下去。

MASTERING MEAL PREP<1>

Taking the guesswork out of dinner and getting it ready fast prevents a much delayed mealtime (and can help you beat snacking). Cook staples on weekends to heat up whenever, or stock your freezer with clean, quick-prep meals that you can bake as you read or shower.

制定一周饮食规划

预估一下食量，尽快备好食物，不要延误饭点(免得你去吃零食)。准备些能随时加热的主食，或者冰箱里备点干净便捷的饭菜，那在你阅读或冲凉的同时就能把他们热一热。

CREATING HEALTHY HABITS

Evening types are more likely to go out and imbibe since they have more energy when bars are hop-ping. So balance happy hours<2>with booze-free activities: For every p.m. social event that includes drinking, plan at least two that week that don’t, like having tea with a friend.

建立健康的习惯

每当酒吧里人头攒动时，夜猫子们一到晚上就精力充沛，总想着出去溜一圈。那就平衡一下欢乐时光，少一点贪杯吧：比如晚上社交要小酌几杯时，那么那周至少参加两场不饮酒的活动，可以去和朋友品品茶。

                                                                

***Culture in Mind***

<1> Meal Prep: meal prep指的是时间安排紧凑的人群（比如：又要工作又要健身的人）在周末时准备好下一周的便当放在冰箱，通常情况下为了保证食材相对新鲜，会准备半成品。每天吃之前在微波炉或者烤箱烤一会儿就可以了。Meal prep能让人们吃到健康，干净，符合自己口味的饭菜，继而人们能元气满满地投入到工作和学习中且不会有卡路里摄入过多的负罪感。

<2> Happy hours: “欢乐时光”在这里表示的应该是国外餐馆在客流量较少的时段提供的减价饮料酒水或者食品。举个栗子！美国费城我和朋友最爱去的一家很火的海鲜店叫Oyster House. 非“欢乐时光”时段的生蚝大概2~3美元一个，但是一到“欢乐时光”，鲜美多汁的大生蚝只需要1美元一个！呼呼呼~~~ 吃货们的福利~有机会的话，大家一定要感受下happy hours的价廉物美呀!

                                                                    Vocabulary词汇学习

Contract   n合同  v缩小，感染

The chance of contracting cold is increasing during winter days.

冬天感染风寒的几率正在增加。

Snuff out  扼杀，消灭

They had orders to snuff out the enemies.

他们接到了消灭敌人的命令。

Disparity  n不同；悬殊

The new government pays much attention to the disparity between rich and poor.    

新政府对贫富分化问题格外重视。

Rocket    n火箭  v急速上升

Unemployment has rocketed up again.

失业人数再次激增。

Spike  n长钉   v钉牢，刺伤，激增

The price of pork has spiked in recent years.

最近几年的猪肉价格猛涨。

Stick   n棍子 v 容忍，产生效果，阻延，粘贴

You can not stick that on our window.

你不能把那东西贴在我们窗户上。

You should take the medicine and lay down for a while to let it stick.

你应该吃药，然后躺一会，让它生效。

Loiter  v游荡，闲逛

This is a private spot, we shouldn’t be loitering here.

这是私人场所，我们不应该在这儿闲逛。

Reference: 

https://www.economist.com/node/21753312