30个改变你一生个好习惯.docVIP

30个改变你一生的个好习惯 Exercise 30 minutes every day. Especially if you don’t do much movement while working, it’s essential that you get some daily exercise. 30 minutes every day are the minimum recommended for optimal health.1 每天锻炼三十分钟。特别是当你的工作不需要做太多运动时，每天运动将非常有必要。30分钟的锻炼是保持身体最佳健康状态的最低要求。 Eat breakfast every day. Breakfast is the more important meal of the day, yet so many people skip it. Personally, I like to eat a couple of toasts in the morning along with a fruit beverage.2 坚持每天吃早餐。早餐是一天当中非常重要的一餐，但往往被很多人所忽略。对我个人来说，我早上喜欢吃两个烤面包外加一瓶果汁。 Sleep 8 hours. Sleep deprivation is never a good idea. You may think that you are gaining time by sleeping less, when in reality you are only gaining stress and tiredness. 8 hours are a good number of hours for most people, along with an optional 20 minutes nap after lunch.3 每天睡足八小时。牺牲睡眠并非好计策。也许你曾认为为赶时间牺牲点睡眠不算什么，但实际上睡眠不足令你精神紧张并且疲乏无力。对大多数人来说八个小时是已经足够了的，不过要是午饭后能有二十多分钟时间来打个盹，那就更好啦。 Avoid snacking between meals. Snacking between meals is the best way to gain weight. If you are hungry, eat something concrete. Otherwise don’t.4 忌以零食充饥。吃零食很容易使人发胖。要是真是饿的慌，那就挑些固体食物吧，否则，宁可不要。 Eat five portions of fruits and vegetables every day. Our body and brain loves getting vegetables and fruit, so I highly recommend eating as much of them as possible. Five portions is the dose that’s usually recommended by many health associations.5 每天至少吃五种水果蔬菜。我们的身体和大脑喜欢吸收水果和蔬菜的营养，我极力建议你吃得越多越好。5种是一些营养协会通常所建议的适合数量。 Eat fish. Fish is rich of omega 3 and other healthy elements. At least one meal per week of fish should be enough for getting all these nutrients.6 多吃鱼。鱼类食品富含欧美加 3（为一组多元不饱和脂肪酸，对人体健康十分有益。 译者注）和很多其他人体健康所需的元素。每周至少吃一次鱼能够为人体提供所需的这些营养。 Drink one glass of water when you wake up. When you wake up, your body is dehydrated and needs liquid. Make the habit of drinking one glass of water after you wake up in the morning. Also, drink more during the day.7 起床后饮一杯水。当你醒来后，身体处于缺水状态，这时应该补充水分。养成每天起床后饮一杯水的习惯。当然，白天里还要喝更多。 Avoid soda. Soda is often one of the most u