人教版英语选修第二册 unit 3 Using Language Reading

HEALTHY EATING

健康饮食

There is much debate nowadays as to what makes up a healthy diet.

当下，何为健康饮食仍众说纷纭。

For example, scientists have insisted for years that a big enemy of health is fatty food.

例如，多年来科学家一直认为，健康的一大敌人是高脂肪食物。

However, there is increasing evidence that the real driver of poor health is not so much fatty food, as it is sugar.

然而越来越多证据表明，损害健康的元凶与其说是高脂肪食物，不如说是糖分。

Heart disease is the number one killer of Americans.

心脏病是美国人的头号致死病因。

And in America, people who receive 25% of their daily calories or more through sugar are twice as likely to die from heart disease than people who receive less than 10% a day (Journal of the American Medical Association, 2014).

在美国，每日从糖分中获取25%及以上热量的人群，死于心脏病的概率是每日糖分热量摄入不足10%人群的两倍（《美国医学会杂志》，2014年）。

This is true regardless of how healthy the rest of their diet might be.

无论饮食其他方面多么健康，该结论依然成立。

Put more simply, while people continue to argue over whether or not fatty food is dangerous, we already know that sugar is a killer.

简单来说，当人们还在争论高脂肪食物是否有害时，我们早已清楚糖分是健康杀手。

Much of this extra sugar comes from sweets and sweet drinks.

这类多余糖分大多来自甜食与含糖饮料。

The average American gets 1/3 of his or her sugar through sweet drinks alone.

普通美国人仅从含糖饮料中摄入的糖分就占到总糖分的三分之一。

The American Heart Association recommends that we limit ourselves to less than 100-150 calories a day from sugar, which is less than what is usually contained in one can of sweet drink or in a single candy bar.

美国心脏协会建议，每日糖分摄入带来的热量控制在100至150卡路里以内，这少于一罐甜饮料或是一块糖果通常含有的糖分热量。

In other words, if you want to be healthy, you have to cut down on desserts, and cut out sweet drinks altogether.

换言之，如果想要身体健康，就要少吃甜点，并且彻底戒掉含糖饮料。

Beyond this, you can keep healthy by consuming different categories of fresh foods, especially fruit and vegetables, which are full of vitamins and fibre, rather than processed foods.

除此之外，想要保持健康，应当食用各类新鲜食材，尤其是富含维生素与膳食纤维的蔬果，而非加工食品。

Processed foods often contain less nutrition, and have higher quantities of sugar, salt, and fat than fresh ingredients.

加工食品的营养含量通常更低，糖、盐、脂肪的含量却高于新鲜原料。

Besides this, it is also important to have some meat, beans, or dairy products in your diet, as they provide the necessary protein for strong bones and muscle growth.

除此之外，饮食中摄入适量肉类、豆类或者奶制品也十分重要，它们能提供骨骼强健、肌肉生长所需的蛋白质。

As with everything in life, moderation is key.

生活万事同理，适度为关键。

The ideal diet is a balanced one, without too much or too little of any one thing.

理想的饮食是均衡饮食，任何营养都不宜过量，也不可缺乏。

Finally, a fundamental key to healthy eating is to eat slowly.

最后，健康饮食的一个基本要点就是细嚼慢咽。

It takes about twenty minutes from the time you start eating for your brain to tell your body that you are full.

从开始进食算起，大脑大约需要二十分钟才能向身体传递饱腹信号。

What this means is that people who chew too quickly end up eating too much food because they still feel hungry.

这就意味着，咀嚼过快的人最终会吃得过量，因为此时身体依旧感到饥饿。

Eating slowly also allows your body to digest your food better, and will allow you to enjoy your food more.

细嚼慢咽还能帮助身体更好地消化食物，也能让你更好地品味美食。

In addition, studies show that consistent eating habits, for example, taking three meals a day at the same time each day, are better for our health.

此外，研究表明规律的饮食习惯，例如每天固定时间三餐，对健康更有益。

It is also better to eat a modest amount of food each time, rather than to eat a lot in one meal, and then a little in the next.

每餐适量进食也更加健康，不要一餐暴饮暴食，下一餐又吃得极少。

There is no one trick to healthy eating.

健康饮食不存在单一捷径。

Rather, healthy eating starts with having a healthy attitude towards food.

恰恰相反，健康饮食始于对待食物的健康心态。

One question you can ask yourself is, “Do I eat to live, or live to eat?”

你可以问问自己：“我是为生存而吃，还是为吃而活着？”

If you are using food mostly for nutrition, then you are on the right track with your diet.

如果你进食主要是为获取营养，那你的饮食方式就走对了方向。

However, if food has become the centre of your life, you might be on the road to bad health.

但倘若食物成了你生活的重心，你或许正在走向亚健康。

It is up to you to decide how you want to live, and to make the right decisions about your diet.

想要如何生活、如何做出正确的饮食选择，决定权在你自己手中。