?保持健康最好的方法是什么（上）
What is the best way to stay fit?
譯文簡(jiǎn)介
網(wǎng)友：我剛下班回家。我的頭很疼。我現(xiàn)在就像貧血的鼻涕蟲一樣虛弱。經(jīng)過了上次的鍛煉之后我的胳膊就很疼。我現(xiàn)在唯一想做的事就是躺在沙發(fā)上，吃爆米花，然后打個(gè)盹......
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What is the best way to stay fit?
保持健康最好的方法是什么？
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I'd just gotten home from work.
My head hurt. I had the energy of an anemic slug.
My arms were sore from a previous workout. The only thing I wanted in the world was to lie on the couch, eat popcorn, and take a nap.
But I still went to the gym.
90% of staying in shape is saying no to other things.
肖恩克南
我剛下班回家。
我的頭很疼。
我現(xiàn)在就像貧血的鼻涕蟲一樣虛弱。
經(jīng)過了上次的鍛煉之后我的胳膊就很疼。我現(xiàn)在唯一想做的事就是躺在沙發(fā)上，吃爆米花，然后打個(gè)盹。
但我還是去了健身房。
保持身材的秘訣中90%是對(duì)其他事情說不。
These are the things which I do to keep myself fit.
I wake up at 5 AM.
Drink two glasses of lukewarm water with lemon upon waking up.
I eat a banana 30 minutes prior to gym.
I spend 1 to 1.5 hours in gym depending upon the body part which I am training that day.
I drink whey protein shake with banana within 20 minutes of post workout.
I prepare breakfast and evening snack and take bath.
I take oats with apple and nuts in breakfast.
I take protein cake after 2 hours of breakfast which I prepare in the morning.
I eat lunch which mostly consists of 2 to 3 chapatis, kidney beans/chickpeas/green vegetables with salad and curd after 3 hours.
I eat a chapati with peanut butter after 2 hours.
I eat an apple with green tea and 5 egg whites after 3 hours.
After 3 hours I eat my dinner which consists of 2 chapatis, 2 egg whites, lentils and salad.
I drink warm milk with turmeric 30 minutes prior to sleep.
It requires a lot of effort to stay in shape but determination, consistently, a good diet and workout is the key.
Be patient the results will speak for themselves.
阿披實(shí)舒克拉，（我）每天都在提高身體素質(zhì)。
這些都是我為了保持健康而做的事情。
我早上5點(diǎn)起床。
醒來時(shí)我會(huì)喝兩杯溫開水加檸檬。
我在健身前30分鐘會(huì)吃一根香蕉。
我會(huì)花1到1.5個(gè)小時(shí)在健身房，具體的時(shí)間取決于我當(dāng)天訓(xùn)練的身體部位。
我在運(yùn)動(dòng)后20分鐘內(nèi)會(huì)喝含香蕉的乳清蛋白奶昔。
之后我會(huì)去準(zhǔn)備宵夜和明天的早餐，然后再洗個(gè)澡。
我早餐會(huì)吃加了蘋果和堅(jiān)果的燕麥。
在吃了早餐兩個(gè)小時(shí)之后，我會(huì)吃早上就準(zhǔn)備好的蛋白質(zhì)蛋糕。
3個(gè)小時(shí)后我會(huì)吃午餐，主要包括2到3個(gè)薄煎餅，蕓豆/鷹嘴豆/蔬菜沙拉和豆腐。
2小時(shí)后我會(huì)吃一個(gè)加花生醬的印度薄餅。
然后3小時(shí)后我會(huì)吃一個(gè)蘋果、五個(gè)蛋白，喝一杯綠茶。
3個(gè)小時(shí)后是我的晚餐時(shí)間，（我的晚餐）包括2個(gè)小面包，2個(gè)蛋白，小扁豆和沙拉。
我在睡覺前30分鐘會(huì)喝加了姜黃的溫牛奶。
保持身材需要付出很多努力，但決心、堅(jiān)持、良好的飲食和鍛煉是關(guān)鍵。
耐心點(diǎn)，結(jié)果會(huì)說明一切的。
Replace 90% of your beverages with water for plain lemon water :- Cut down on others as much as possible and whenever possible. Fruit smoothie, juices and loaded nutella chocolate shakes are full of sugar which you can’t even see.
Deep fried food is not really the culprit but the kind of oil that the food is cooked in :- if you do have cravings to eat certain type of food always make it at home, this way you know what goes into your plate and you will be aware. Don’t practice this more than once a month or may be two.
Never refrain yourself from eating something when it’s the only thing you can think about :- Eating a bite or two of your favourite dessert is not the end of the world. Eat the damn cake and move on with your life.
Mental health is greater than physical health :- You have to win it in your mind before your biology manifests it. Which brings me to my next point.
Sleep above and beyond anything else :- If it’s my elder sisters wedding and time is past 12 Am you will find me snuggled in a bed and not at the wedding. I never never never compromise on sleep it’s non negotiable. No birthday parties no night outs. Only sleeping :)
Move, move and move :- For every 30 minutes that you spend sitting stand for 2–3 minutes. Instead of asking for tea from maid , stand up walk and get the tea. Little movements count.
安基塔·斯利瓦斯塔瓦，臨床營養(yǎng)師學(xué)生（2019-至今）。
把你喝的90%的飲料換成純檸檬水：盡可能地減少其他飲料的攝入量。水果冰沙，果汁和堅(jiān)果巧克力奶昔都含有你看不到的糖分。
真正的罪魁禍?zhǔn)撞⒉皇怯驼ㄊ澄?，而是烹調(diào)食物時(shí)所用的油的種類：如果你確實(shí)想吃某種食物，那么一定要在家里做，這樣你就知道盤子里的食物是用什么油烹飪的，（當(dāng)油不好時(shí)）你就會(huì)意識(shí)到并且及時(shí)換掉。但不要一個(gè)月吃一次以上的油炸食物，兩個(gè)月吃一次也可以。
當(dāng)你唯一能想到的就是吃東西時(shí)，千萬不要克制自己：吃一兩口你最喜歡的甜點(diǎn)并不是世界末日。吃了那該死的蛋糕，然后繼續(xù)你的生活。
心理健康比身體健康更重要：在你的生理表現(xiàn)出來之前，你必須意識(shí)到這一點(diǎn)。這就引出了我的下一個(gè)觀點(diǎn)。
睡覺比什么都重要：如果（今天）是我姐姐的婚禮，但時(shí)間已經(jīng)過了12點(diǎn)了，那么你就會(huì)發(fā)現(xiàn)我蜷縮在床上，而不是在婚禮上。我從來沒有在睡眠問題上妥協(xié)過，這是沒有商量余地的。沒有生日派對(duì)，沒有在夜晚出門的活動(dòng)。（晚上的活動(dòng)）只有睡覺。
動(dòng)起來，動(dòng)起來，再動(dòng)起來：你每坐30分鐘，就得站2-3分鐘。與其向女服務(wù)生要茶，不如站起來走幾步去拿茶。小運(yùn)動(dòng)也很重要。
This answer is going to appeal to my fellow ultra-lazy, low-motivation people.
Those who die inside when we hear “go to the gym 5 days a week.”
*ahem*
Scale back your portions. Cutting calories doesn’t have to mean eating kale salad all day or skipping meals. When you’re making your plate, start by taking maybe two-thirds or half of what you would normally take. Fill up more on lower calorie foods, like vegetables or fruit, and scale back on heavier starches and pasta. Practice eating until you’re satisfied, not until you’re groaning in pain and unbuttoning your jeans under the table.
Water, water, and more water. Swap any beverage with water whenever possible, especially carbonated drinks and alcohol. You won’t lose weight pounding back sodas and beers every day, but you might while drinking water. Water too boring by itself? Squeeze some fruit juice in there.
Walk. Walking feels like no effort, but it can do wonders for trimming down stubborn fat. If you have a desk job, get up and walk around as much as you possibly can. Take a quick walk around the block on your lunch break, or right after dinner. Leave yourself extra time to walk to the train station instead of taking the bus there. Take the stairs instead of the escalator. Park far away from the store entrance. Restaurant within a few blocks of home? Ditch the car and walk!
Keep diet and exercise goals realistic. Start small. Don’t shock your body into a rigorous exercise routine you’re not used to, or a near-starvation diet out of desperation. You’re more likely to just get frustrated and give up entirely. Work your way up to where you want to be. If taking an hour bike ride once a week is where you want to start, that’s okay. If you want to start your diet by only drinking soda once a week instead of every day, that’s okay, too. Success little by little is much more likely to keep you motivated than pushing yourself too hard.
麗貝卡·哈莉，建設(shè)項(xiàng)目估價(jià)師（2012年-至今）。
這個(gè)答案將會(huì)吸引那些非常懶惰、缺乏動(dòng)力的人。
那些當(dāng)我們聽到“每周去健身房5天”的時(shí)候，內(nèi)心就已經(jīng)像是要死去的人。
*嗯哼*
減少你的食量。減少卡路里的攝入并不意味著整天吃羽衣甘藍(lán)沙拉或者不吃飯。當(dāng)你在吃飯的時(shí)候，從你平常吃的三分之二或一半開始。多吃低熱量的食物，比如蔬菜或水果，少吃淀粉和意大利面。要練習(xí)吃到你有點(diǎn)飽為止，而不是一直吃到你痛苦地呻吟，然后在桌子底下解開你的牛仔褲扣子。
水，水，還有更多的水。盡可能把任何飲料都換成水，尤其是碳酸飲料和酒精飲料。每天喝蘇打水和啤酒并不能減肥，但喝水可能可以減肥。喝水本身太無聊了？那就在里面擠點(diǎn)果汁。
走路。走路感覺不費(fèi)力，但它對(duì)減少頑固脂肪有神奇的作用。如果你有一份需要坐在辦公室的工作，那么盡可能多地站起來走動(dòng)。在你的午餐休息時(shí)間或晚飯后，在街區(qū)里快速地走一走。給自己一些額外的時(shí)間步行去火車站，而不是坐公共汽車去那里。用樓梯代替自動(dòng)扶梯。把車停在離商店入口遠(yuǎn)的地方。（要去）離我家?guī)讉€(gè)街區(qū)的餐廳？不要開車了，走過去吧！
保持飲食和鍛煉目標(biāo)切合實(shí)際。從小事做起。不要強(qiáng)迫你的身體進(jìn)行你還不習(xí)慣的嚴(yán)格的鍛煉，也不要因?yàn)榻^望而進(jìn)行讓你幾乎感到很饑餓的飲食。這樣你更有可能受挫并徹底放棄鍛煉。努力地去達(dá)到你想要達(dá)到的目標(biāo)。如果你想每周只騎一次自行車，每次只騎一個(gè)小時(shí)，那也沒關(guān)系。如果你想從每周只喝一次蘇打水而不是每天只喝一次開始你的節(jié)食計(jì)劃，那也沒關(guān)系。一點(diǎn)一點(diǎn)的成功比把自己逼得太緊更有可能讓你保持動(dòng)力。
Thanks for the A2A.
My focus on fitness started as a self-preservation tactic. The past few years have been extremely stressful for me for a variety of reasons. At my lowest, I lost the will to interact with anyone or do anything.
Hitting the gym for me, was the one thing that saved me. It started as a goal that I set for myself so that I would be forced to have some human interaction and get out of my room.
Today, I am proud to say that I focus on my fitness much more than I have ever had. It makes me feel extremely healthy, inside and outside. I do not have much time to spare in my day so it’s a pretty simple fitness routine:
I aim to work out at least 3 times a week. At the gym, I avoid cardio and focus on weight training as I love the rush that I get as I gradually go higher on the weight. I am not a PRO by any standards. Just a lean girl who barely has any muscles. However, I do take pride in lifting/pushing the weights I do and I view it as a competition with myself. I have been weight training regularly for only a couple of weeks but I love the lifestyle.
See the encircled text here? I have chicken legs so I was mightly pleased that just after capturing this moment, I switched to 170 pounds! This weight might or might not be impressive to you but it is all about seeing the upward curve on your growth chart, no matter where you start at.
2) I walk everywhere I can. Now I would not recommend this if one was in Beijing or Delhi as the air will do more harm than good. However, here in the states, I try to incorporate at least 20 minutes of walking into my everyday schedule. I do not take out time for this especially, but just opt to walk instead of, let’s say take a shuttle, for short distances.
3) Water. Drink like a fish. I drink a lot of water. I like water. I enjoy the taste (or lack thereof). Sounds stupid I know but water is one of my favorite drink. It just makes me feel hydrated and happy.
4) I drink herbal tea every night (decaff). Every night before going to bed, I have a cup of hot herbal tea. First, it makes me feel as if I am cleansing my digestive tract, Secondly, it helps me with getting sounder sleep.
斯里什蒂·斯坦佩特，腫瘤學(xué)博士生。
謝謝你的提問。
我對(duì)健身的關(guān)注最初是一種自我保護(hù)的策略。由于種種原因，過去幾年我的壓力很大。在我最低谷的時(shí)候，我失去了與任何人交往或做任何事的意愿。
對(duì)我來說，去健身房是唯一救了我的事。一開始，這是我為自己設(shè)定的一個(gè)目標(biāo)，這樣我就不得不離開我的房間，去進(jìn)行一些人際交往。
到了今天，我可以很自豪地說，我比以往任何時(shí)候都更加注重自己的健康。這讓我感到身心都非常健康。我一天沒有太多的空閑時(shí)間，所以這是一個(gè)非常簡(jiǎn)單的健身計(jì)劃：
我的目標(biāo)是每周至少鍛煉3次。在健身房，我避免做有氧運(yùn)動(dòng)，并且專注于體重訓(xùn)練，因?yàn)槲蚁矚g隨著體重逐漸增加時(shí)產(chǎn)生的快感。從任何標(biāo)準(zhǔn)來看，我都不是專業(yè)人士。我只是一個(gè)瘦骨嶙峋、幾乎沒有肌肉的女孩。然而，我確實(shí)為舉重/推重物感到自豪，我認(rèn)為這是一場(chǎng)與自己的比賽。我經(jīng)常進(jìn)行舉重訓(xùn)練，雖然只進(jìn)行了幾個(gè)星期，但我喜歡這種生活方式。
看到這里圈出來的文字了嗎？我得到了一個(gè)雞腿，在我非常高興抓拍到這一刻時(shí)，我發(fā)現(xiàn)我的體重到了170磅！單單這一個(gè)體重可能會(huì)也或者不會(huì)給你留下深刻印象，但這一切都是為了在你的體重圖表上看到向上增長的曲線，無論你是從哪里開始的。
我能走到哪里我就走到哪里。但如果是在北京或德里，我不建議這樣做。因?yàn)榭諝庠斐傻奈：Υ笥谧呗帆@得的好處。然而，在美國，我試圖將至少20分鐘的步行時(shí)間納入我的日程中。我并沒有特意花時(shí)間去做這件事情，只是在我進(jìn)行短途旅行時(shí)，我會(huì)選擇步行而不是坐飛機(jī)。
水。像魚一樣去暢飲水。我會(huì)喝很多水。我喜歡水。我喜歡這種味道（也許水沒什么味道）。我知道這聽起來很蠢，但水是我最喜歡的飲料之一。它只會(huì)讓我感到我身體的水分很充足并且很快樂。
我每晚都喝花草茶（無咖啡因的）。每晚睡覺前，我都要喝一杯熱涼茶。首先，它讓我感覺我好像在清潔自己的消化道，其次，它能幫助我睡得更香。
6) Diet. I pride myself on all the HIGH PROTEIN, LOW-FAT VEGETARIAN recipes that I have picked up over time. It’s always a conscious decision to maximize my protein intake in every meal I have. I do not prefer to eat deep-fried food or items with too much cheese or cream etc.
I often Instagram my meal-prep.
This is a high protein, low fat, General Tso’s Chickpea made with chickpeas and veggies in a soy sauce base:
My simple but amazing oil diffuser. My favorite essential oil to aid in sleeping is lavender.
7) No intentional inhalation of poison. DO NOT SMOKE. Do a favor to your lungs and kick the cigarette. It has literally no health benefit and is proven to damage health. DO NOT DRINK ALCOHOL LIKE A FISH. A glass or two of wine with dinner is fine, even healthy! Or that occasional, couple of drinks, as you let your hair down. But please have mercy on your liver and your health and do not drown your sorrows in heavy drinking!
8) I avoid sugar. Thankfully I do not have much of a sweet tooth. If I eat anything too sugary, my body feels dirty from inside. I do like having a piece of chocolate or two during work as work can get hectic, making you skip or have delayed meals.
Lastly, I just try to block out negative thoughts or stress triggers as much as I can via meditation. Fitness is both physical and mental and both inter-play and depend on each other. I can be quick to react to stress triggers but I cool down fast and slip into the Zen mode. Taking a step back and looking at your problems with a broader perspective can help calm down nerves.
Hope this was useful.
God Bless!
入睡時(shí)，因?yàn)槲业乃季S會(huì)進(jìn)入過度思考的模式，所以我經(jīng)常會(huì)出現(xiàn)一些睡眠問題，這剝奪了我（快入睡時(shí)）平和、困倦的狀態(tài)。
我積極嘗試通過第四點(diǎn)和在我的房間里使用精油擴(kuò)散器，來改善我的睡眠時(shí)間表。
飲食。我為自己長期以來所有的高蛋白，低脂肪的素食食譜而感到自豪，這些食譜是我在過去一段時(shí)間里學(xué)會(huì)的。每頓飯都要有意識(shí)地最大限度地?cái)z入蛋白質(zhì)。我不喜歡吃油炸食品或含有太多奶酪或奶油等的食物。
我經(jīng)常在Instagram上分享我準(zhǔn)備的飯菜。
這是一種高蛋白，低脂肪的鷹嘴豆，用鷹嘴豆和蔬菜加點(diǎn)醬油做成。
我那個(gè)精油擴(kuò)散器很簡(jiǎn)單但也很神奇。我最喜歡的有助睡眠的精油是薰衣草。
沒有故意吸入毒物。不要抽煙。幫你的肺一個(gè)忙，把煙戒掉。它對(duì)健康毫無益處，而且被證明會(huì)損害健康。不要像魚喝水一樣喝酒。晚餐時(shí)喝一兩杯葡萄酒是不錯(cuò)的，甚至還有益健康！或者偶爾喝幾杯，放松一下。但請(qǐng)對(duì)你的肝臟和你的健康好一點(diǎn)，不要借酒消愁！
我不吃糖。謝天謝地，我不太喜歡吃甜食。如果我吃了太多含糖的食物，我的身體會(huì)感到臟兮兮的。因?yàn)楣ぷ鲿?huì)讓你很忙，忙到讓你不吃飯或推遲吃飯的時(shí)間，所以我確實(shí)喜歡在工作的時(shí)候吃一兩塊巧克力。
最后，我只是試圖通過冥想盡可能地屏蔽消極的想法或壓力觸發(fā)因素。健康是身體和心理的結(jié)合，是相互作用、相互依存的。我能迅速對(duì)壓力做出反應(yīng)，但我很快就可以冷靜下來，進(jìn)入禪宗的模式。退一步來說，用更廣闊的視角來看待你的問題可以幫助你平息緊張的情緒。
希望這些能對(duì)你有用。
上帝保佑你！
Do you know what happens to a Belgian guy when he stops exercising and eating healthily?
The same thing that happens to everyone else.
Fitness is a dying art in much of the Western World. And that’s a problem. It shouldn’t be socially acceptable to be anything more than a touch overweight.
Unless you have a medically diagnosed condition, stress-eat thanks to trauma or had a shitty dietary upbringing that’s damaged you for life, then I think there’s no excuse for obesity.
‘Fatphobia’ is a term that shouldn’t exist[1] . Aside from being the butt of a few cruel jokes, you’re not discriminated against in the world. Thankfully, most of the time, there’s a cure for being fat. It’s called fitness.
Fitness is attained by a combination of Calorie burning Maintaining a healthy, balanced caloric intake
Here’s my advice on attaining that simply.
Make The Best Of Idle Time
Whenever I play multiplayer video games (usually first person shooters), there’s always this 90-second gap in between rounds. I used to spend that time waiting idly, eating snacks and texting on my phone. No need to change my loadout because my loadout is perfect.
But then I realised I could be making better use of that time.
So now, when I play video games, I lay my sit-up mat down on my bedroom floor and do sit-ups for the entire 90 seconds between games. It’s little things like these that can help you get a bit fitter. Non-gaming examples include Spontaneously dropping to the ground and doing 20 push-ups several times throughout your day. I will literally do this in the middle of class and will continue to do so despite the dirty looks.
伊?！ふ材匪?，（2024年的）新聞學(xué)學(xué)士。
你知道當(dāng)一個(gè)比利時(shí)人停止鍛煉和健康飲食會(huì)發(fā)生什么嗎?
每個(gè)人都會(huì)遇到同樣的事。
在很多西方國家，健身是一門正在消亡的藝術(shù)。這是一個(gè)問題。社會(huì)不應(yīng)該接受超重的任何東西。
除非你有醫(yī)學(xué)診斷的疾病，由于創(chuàng)傷造成的飲食壓力，或者有糟糕的飲食教養(yǎng)，這對(duì)你的生活造成了影響，那么我認(rèn)為沒有理由肥胖。
“肥胖恐懼癥”是一個(gè)不應(yīng)該存在的詞。除了成為一些殘酷笑話的笑柄，“肥胖”在這個(gè)世界上沒有受到歧視。值得慶幸的是，有一種治療肥胖的方法。叫做健身。
健身是通過燃燒卡路里和保持健康、平衡卡路里的攝入來實(shí)現(xiàn)的。
下面是我的建議。
充分利用空閑時(shí)間。
每當(dāng)我玩多人電子游戲時(shí)（通常是第一人稱射擊），兩回合之間總是有90秒的間隔。以前我總是無所事事地等著，吃一會(huì)零食，用手機(jī)發(fā)短信。我不需要更改我的游戲設(shè)置，因?yàn)槲业囊恍┰O(shè)置參數(shù)是很完美的。但后來我意識(shí)到我可以更好地利用那段時(shí)間。
所以現(xiàn)在，當(dāng)我玩電子游戲時(shí)，我把我的坐墊放在臥室地板上，在游戲間隙做90秒的仰臥起坐。像這樣的小運(yùn)動(dòng)可以幫助你變得更健康。非游戲的例子有：在一天中，自發(fā)地趴在地上做20次俯臥撐。我真的會(huì)在課堂上這樣做，而且我以后也會(huì)繼續(xù)這樣做，盡管這樣子做別人會(huì)用異樣的眼光看著我。
Stay on your feet. Always be moving when you can. I know desk jobs suck in that regard, but do whatever you can to keep the blood pumping. Take the stairs. Walk to work. Pick up your drycleaning instead of getting your assistant to.
Every Calorie Counts
I assume I’m talking to an adult audience when I write this. And adult metabolisms suck. When you’re a kid, you can eat whatever you want. Won’t gain an ounce. But as an adult, if you even so much as look at a donut, your love handles stick with you for a week.
So exert some self-control. If you’re gonna treat yourself, don’t over-indulge. Don’t think a salad solves everything. Stop putting three sugars in your coffee.
Every unhealthy thing you eat is another few hours of lugging you down energy and fitness-wise. Limit it.
Eat Slowly - Chew Frequently[2]
My source explains it in much detail, but here’s a brief rundown of why chewing and eating slowly can do so much for your body
Helps everything digest faster, leading to quicker metabolism
People who eat slowly tend to eat less, as the brain has more time to tell the body when it’s actually full. This is key to helping you maintain a healthy diet and body weight
有時(shí)候你得先跑再走。我說的是字面意思。在鍛煉和健身的時(shí)候，高強(qiáng)度比頻繁更重要，所以盡可能加大強(qiáng)度，即使只有一點(diǎn)點(diǎn)。
站起來。只要可以，就一定要多走動(dòng)走動(dòng)。我知道辦公室工作在這方面很難做到，但是盡你所能保持血液循環(huán)。爬樓梯。走路去上班。去拿干洗的衣服，而不是讓你的助手去。
每一卡路里都很重要。
當(dāng)我寫這篇文章的時(shí)候，我想我是在和一群成年人說話。成年人的新陳代謝很糟糕。當(dāng)你還是個(gè)孩子的時(shí)候，你可以想吃什么就吃什么。還不會(huì)增加一盎司。但作為一個(gè)成年人，如果你哪怕看一眼甜甜圈，你的腰間贅肉就會(huì)纏上你一周。
所以，要有一些自制力。如果你想善待自己，就不要放縱自己。不要以為沙拉就能解決一切。別再往咖啡里加三顆糖了。你吃的每一樣不健康的東西都要花另外幾個(gè)小時(shí)的時(shí)間去消耗你的能量和精力。限制卡路里的攝入。
慢慢吃——多咀嚼一下。
我的資料中很詳細(xì)地解釋了這一點(diǎn)，但這里有一個(gè)簡(jiǎn)短的綱要，說明了為什么多咀嚼和慢慢吃對(duì)你的身體有這么多好處。
這樣可以幫助你更快地消化食物，從而加快你的新陳代謝。
吃得慢的人往往吃得少，因?yàn)榇竽X有更多的時(shí)間告訴身體什么時(shí)候已經(jīng)吃飽了。
這是幫助你保持健康飲食和體重的關(guān)鍵。
Food is complex and contains many types of molecules including proteins. Proteins are critical because they are broken down into amino acids, and amino acids are the building blocks for growth and development. They are vital for healthy life as we cannot create or store amino acids in our body. If we do not chew our food properly it creates a barrier to the digestion of proteins and ultimately to the digestion of amino acids.[3]
Something something amino acids something something growth and development. Basically, chewing is good.
Soft Drinks Bad?
I should really start taking my own advice here. I still drink soft drinks. But then again, my metabolism can afford to.
Rebecca Hallie said it very well in her answer, but to paraphrase what she said…
Water good. Soda bad. Alcohol bad.
And those are certainly very, very wise words. Don’t drink sugary drinks, man.
Just Do It, Man
Most of the advice I’ve given in this answer so far seems to have been aimed at people who don’t want to actually work out work out. Do what you want, but high-intensity exercise is the key. Apart from diet.
My true advice?
Eat better.
Sleep well.
Get a gym membership.
Stop making excuses
Work out until you can’t breathe, then keep going
Trust me.
下一個(gè)引用：
食物是復(fù)雜的，包含多種分子，包括蛋白質(zhì)。蛋白質(zhì)是至關(guān)重要的，因?yàn)樗鼈儽环纸獬砂被?，而氨基酸是生長和發(fā)育的基石。因?yàn)槲覀兊纳眢w不能制造或儲(chǔ)存氨基酸，所以它們對(duì)健康的生活至關(guān)重要。如果我們咀嚼食物的方式不正確，就會(huì)對(duì)蛋白質(zhì)的消化造成障礙，并最終阻礙氨基酸的消化。一些氨基酸可以促進(jìn)一定程度的生長發(fā)育。所以基本上來說，咀嚼是好事。
碳酸飲料不好嗎？
我真該開始接受我自己的建議了。我仍然還在喝碳酸飲料。不過話說回來，我的新陳代謝能力可以。
麗貝卡·哈利在她的回答中說得很好，我轉(zhuǎn)述一下她說的話……
水很好。蘇打水不好。酒精也不好。
這些都是非常非常明智的話。別喝含糖飲料，伙計(jì)。
就這么做吧，伙計(jì)。
到目前為止，我在這個(gè)問題上給出的大多數(shù)建議似乎都是針對(duì)那些不想真正鍛煉的人。做你想做的，但高強(qiáng)度的鍛煉是關(guān)鍵。
除了飲食方面。
我其他的一些建議是：
吃得更好。
睡個(gè)好覺。
辦一個(gè)健身房會(huì)員。
別再找借口了。
鍛煉直到你不能呼吸，然后繼續(xù)鍛煉。
相信我。
Diet is the key. Eat well to look good and actually be good from the inside.
If you end up eating more, burn those extra calories through the workout.
Make your mind a peaceful place. Without peace of mind, you can’t stay fit.
Don’t either binge eat or starve yourself. Maintain a balance.
Add effective supplements to your diet like protein, multivitamins, etc.
Spread awareness of the benefits of living a healthy life. Help others to stay fit.
Develop a strong will power. It will help a lot in staying focused.
20 minutes of daily walk will keep your body away from various diseases.
List the benefits of a fit lifestyle. It will give a huge mental boost.
Practice yoga. Along with a fit body, it also contributes to a successful life.
拉斐爾·埃利亞森
飲食是關(guān)鍵。
吃得好不僅是讓自己看起來很好，實(shí)際上是從內(nèi)體現(xiàn)出的健康。
如果你吃的多，那就通過鍛煉燃燒這些額外的卡路里。
讓你的內(nèi)心充滿寧靜。沒有平和的心態(tài)，你就無法保持健康。
不要暴飲暴食或讓自己挨餓。保持一個(gè)平衡。
在日常飲食中添加一些有效的補(bǔ)充物，如蛋白質(zhì)、多種維生素等。
宣傳健康生活的益處。幫助他人保持健康。
培養(yǎng)堅(jiān)強(qiáng)的意志力。這對(duì)保持專注會(huì)很有幫助。
每天20分鐘的步行會(huì)使你的身體遠(yuǎn)離各種疾病。
列出健康生活方式的好處。它會(huì)給人極大的精神鼓舞。
練習(xí)瑜伽。除了能帶給你一個(gè)健康的身體，它還有助于成功的生活。
I can't tell you about others but here is what I have been doing for last 4-5 years. In order to achieve fitness, you first need to define your goals and then work accordingly. Obviously, I have some fat and I am nowhere close to a model type physique but that has never been my goal. For an average person like me, who is 31 year old and have been busy finishing his PhD for last 4 years, I think I am doing okay in terms of achieving my personal fitness goals.
Here are some of my habits:
Food: For breakfast, I eat two whole eggs fried in very little salted butter, wrapped in a tortilla and a glass of milk. For lunch, I eat cooked beans with rice for 3 days and chicken/mutton with rice for 4 days. For dinner I eat green veggies and fruits. Veggies could be in salad form or cooked depending on my mood. On Friday, generally I eat dinner outside.
Workout: I run 3-4 miles every evening 5 days a week. For the remaining two days, i do pull ups, push ups and squats and sometimes deadlifts.
Sleep: This is an area where I have been trying to improve myself. My target is 8 hours but it is difficult to achieve during a PhD. I usually end up getting 6.5 to 7 hours of sleep every night.
Remember, you first need to set your fitness goals. The goals should be defined on the basis of how much money and time you are willing to spend and your ultimate obxtive with your newly carved physique. For normal working class people I think the goal should be to achieve a level of fitness that would allow them to have a healthy and disease free life. Mine is the same and I am glad with my progress so far towards achieving this goal.
Thanks for reading!
匿名
我不能告訴你其他人是什么情況，但這是我過去4-5年一直在做的事情。為了達(dá)到健康，你首先需要確定你的目標(biāo)，然后相應(yīng)地做一些工作。
顯然，我有一些脂肪，我遠(yuǎn)沒有接近模特身材的體格，但這從來都不是我的目標(biāo)。
對(duì)于像我這樣一個(gè)過去4年一直忙于完成博士學(xué)位的31歲的普通人，我認(rèn)為我在實(shí)現(xiàn)個(gè)人健身目標(biāo)方面做得還不錯(cuò)。
以下是我的一些習(xí)慣：
食物：早餐，我會(huì)吃兩個(gè)完整的雞蛋，用少許咸黃油煎，然后包在玉米餅里，還有一杯牛奶。午餐，我有3天吃豆子飯，4天吃雞肉/羊肉飯。晚餐，我通常吃綠色蔬菜和水果。蔬菜可以是沙拉，也可以根據(jù)我的心情烹調(diào)。星期五，我通常在外面吃晚飯。
鍛煉：我每周有5天晚上跑3-4英里。在剩下的兩天里，我會(huì)做引體向上，俯臥撐和下蹲，有時(shí)還做仰臥起坐。
睡眠：這是我一直在努力提高自己的一個(gè)方面。我的目標(biāo)是8小時(shí)，但在讀博期間很難實(shí)現(xiàn)。我每天晚上通常能睡6.5到7個(gè)小時(shí)。
記住，首先，你需要設(shè)定你的健身目標(biāo)。目標(biāo)應(yīng)該根據(jù)你愿意花多少錢和時(shí)間，你的最終目標(biāo)與你想要塑造成的新體格來確定。對(duì)于普通的工人階級(jí)，我認(rèn)為目標(biāo)應(yīng)該是達(dá)到一個(gè)健康的水平，讓他們有一個(gè)健康和無疾病的生活。我的目標(biāo)也是如此，我很高興自己迄今為止在實(shí)現(xiàn)這一目標(biāo)方面取得了一些進(jìn)展。
謝謝你的閱讀！