10大常见的健康难题：来听专家给你专业建议!

TenHealthDilemmasBynow,mostofushavemasteredthebasics--eatbreakfast,sleepwell,exerciseoften.Butsometimes,eventhemosthealthsavvyamonguscangetstuckinaserioushealthdilemma.现在大部分人基本都能按时吃饭睡觉并且规律运动了。但有时候即便“健康达人”也难免遇到健康方面的难题。Youknowthatit'simportanttoeatbreakfast,butmightfindyourselfunpreparedinanall-morningmeetingwheretheonlychoiceisasugarypastry.Or,you'renotsurewhatthepriorityshouldbeafterabadnight'ssleep:sneakinginanextrahourofrest,orpushingthroughyourmorningworkout.你也知道吃早餐很重要，但有时你还是会空着肚子开一上午的会，唯一能填肚子的就剩一块甜蛋糕。有时你一夜没睡好，不知道是该偷偷补一小时觉呢，还是硬撑着做早锻炼呢。Soweroundedup10confusingsituations,andaskedsomeofourfavoriteexpertshowtheywouldhandleeachscenario.Readthroughandthentellus:Doyouagreewiththeiradvice?Whatwouldyoudodifferently?因此，我们列出了10个让大家为难的健康状况，向我们大受欢迎的专家咨询了意见。请仔细阅读，然后告诉我们：你赞同专家的建议吗？你是否还有其他办法？GettingToSleepLateGettingToSleepLate熬夜Wealwayshearyoushouldspendsometimeawayfromscreensbeforebed--butifyouhavetoworklateonenight,isitbettertospendtimeunwinding,evenifitmeansstayingupabitlater,orisitbettertojustgorighttobed?我们常常听说睡觉前一段时间要远离电脑电视手机。但人总有熬夜加班的时候吧？那到底是该继续熬夜奋战还是立马上床睡觉呢？专家意见：Iamabigproponentofconsistentwaketimes.Bedtimes,inmyopinion,aremuchlessimportant;ifapatientisconsistentwiththeirwaketimeandroutines,bedtimesusuallytakecareofthemselves.Plus,deemphasizingwhenanindividualgoestobedoftenhelpsremovetheperformanceanxietyweassociatewithinsomnia.我比较赞成继续熬夜奋战。我觉得这种情况下睡觉并不那么重要。如果病人清醒时间与日常生活一致，那睡觉时间并不是什么大问题。而且，弱化睡觉时间还有助于克服对失眠的焦虑。Forme,thisoneisanobrainer:Unwindfirst,ifyoufeellikeyouneedit.Ifyouaresomeonewhocangotosleepwithoutthatdowntime,knockyourselfout.对我来说，这根本不是问题：如果觉得必须把工作做完，那就先熬夜奋战。如果你不需要专门的休息时间也能睡着，那就竭力奋战吧。RestaurantIndulgencesRestaurantIndulgences就餐零嘴Ifyou'vedecidedtoindulgeinonethingwhileoutforameal,whichshoulditbe:thebreadbasketordessert?如果出去吃饭时想吃点零嘴，你是选择篮子面包还是餐后甜点？专家意见：Ithinkit'sbettertoshareadessert(ofcoursebethelasttotastesothere'sonlyabiteortwoleft).Thebreadbasketisatriggerpointforthewholemeal.Oncepeoplemakethechoicetohavethebreadtheyaresubconsciouslychoosingtoletthewholemealgoandtheyultimatelyendupeatingdesserttoo.Ifyousaveitfordessert(eatingcleanthewholemealbeforeandskippingthebread),you'llsaveatonofcalories.我认为还是选择餐后甜点比较好（虽然甜点是餐后的，或许只咬一两口就不吃了）。篮子面包是整顿饭的开胃品，一旦忍不住吃篮子面包，人们就会不自觉地饕餮就餐，甚至最后连餐后甜点都一扫而光。如果选择吃餐后甜点（餐前不吃篮子面包），可能会免去不少卡路里吧。WalkingInHeelsWalkingInHeels穿高跟鞋走路Morestepsarealmostalwaysbetter--butisitstillworthwalkingthatextrabitifyou'rewearingheels?多走路益处多——但是穿高跟鞋多走路真的有益健康吗？专家意见：No!Idonotsubscribetowalkinginheelsforexercisebeingagoodidea.Highheelsshiftyourbodyweighttotheballofyourfeetandmisalignyourwholeskeleton.Exerciseinthisbodypositionmakesyouverypronetoinjurytoknees,hips,backandfeet.绝不！我不认为穿高跟鞋走路运动是什么好主意。高跟鞋将身体重心轮流转移到脚底，容易造成人体骨骼移位。穿高跟鞋运动容易伤到膝盖、臀部、后背以及双脚。Exercisinglaterinmoreappropriateshoesisideal.Everyonewantstogetinasmuchphysicalactivityaspossible,butputtingyourselfatriskforinjuryandtraumaisn'tsmart.Exerciseshouldbedonewiththegoalofstrengtheningyourbody,notcausingharm.Sneakersarealwaysbestforphysicalactivity.理想的运动应该选用合适的鞋子。人人都想尽可能多地锻炼身体，但给自己带来受伤的隐患下就不明智了。运动是为了增强体质，而不是招来伤害。球鞋才是锻炼身体的最佳选择。TacklingYourToDoListTacklingYourTo-DoList处理任务清单Ifyou'rereallystressedaboutyourto-dolist,shouldyoutacklethebiggestorthesmallestitemfirst?如果你迫切需要处理掉任务清单，到底该先着手最大的还是最小的任务呢？专家意见：Whenwearereallystressedweneedapositiveexperience,andonethatcanbeaccomplishedprettysoon.Sopicksomething,butnotthebiggestorthemostdifficult;instead,somethingthatcanrealisticallybetackledanddone.Thencongratulateyourselffordoingthatandpickanother,thenanother,thenanother...如果时间比较紧张，我们就得积极行事，选一个能最快完成的任务。所以，不应该选最大或最困难的任务，相反而应选择能立即处理完的那个。完成之后再一个接一个地处理剩下的任务。RushingAtTheGymRushingAtTheGym奔向健身馆Ifyouonlyhave15minutestoexercise,isitbettertooptforcardioorweighttraining?如果你只有15分钟用来锻炼，是进行有氧运动呢，还是举重训练？专家意见：Ifyouonlyhave15or20minutestoworkout,yourgoalshouldbetosubjectyourbodytoanidealcombinationofmuscularstrainandcardiovascularstress.It'sgoingtogiveyouthemostbangforyourbuckifyouwanttogetlean,strongandfastinaslittletimeaspossible.如果你有15或20分钟用来锻炼，应该把注意力放在肌肉伸展和有氧运动上。这回非常有效，能在最短时间内瘦身健身。Toachievethiseffect,useanyofmyfavoriteresistancetrainingexercisesthat"crossover"toalsobecardioexercises,including:DumbbellorKettlebellSwing,SquattoOverheadPress,TurkishGet-Up,UphillSprintsHoldingorCarryingaWeightandBurpees.为达到以上效果，你可以试试我最喜欢的阻力训练抑或有氧运动：甩哑铃或壶铃，下蹲推肩、土耳其式起立、抓住重物向上做伸展运动等等。FatVsProteinFatVs.Protein脂肪VS蛋白质Ifyouronlyproteinchoiceforhoursishighinsaturatedfats,shouldyoueatabit,orskipit?如果你唯一的蛋白质摄入在饱和脂肪中已经偏高，你吃还是不吃呢？专家意见：PersonallyIwouldtrymybesttoavoidahighsaturatedfatproteinsource.Itwouldprobablymakemefeelsick.Peoplewhoeatalowerfatdietandthendiveintoahighfatmealtendtocomplainofstomachaches.Whenyoulookatthenutrientanalysisforproteinsourcesthatarehighinsaturatedfatlikefriedfish,theamountofproteinisverylow.个人觉得我会尽可能避免摄入高度饱和脂肪蛋白质，因为这不利于健康。那些吃了低脂肪食物后又摄入高脂肪食物的人通常会感到胃酸。如果你去看煎鱼等脂肪饱和食物的营养分析，你会发现它们所含的蛋白质量很低。Thereforeaproteinsourcethatishighinsaturatedfatmaynotalwaysbeyourbestsourceofprotein.Bestbetistoplanahead.Ialwayscarrynutsorroastededamameinmypursetofillinanygapsofmissingproteininmymeal.因此，脂肪高度饱和食物中的蛋白质未必就是摄入蛋白质的最佳选择。最好是事先计划一下。一般我会在包里带些坚果或烘豆，以补充餐饮之外的蛋白质。EarlyMorningWorkoutEarlyMorningWorkout?早起锻炼？Weallknowhowimportantsleepandexerciseareforourhealth--soifyougotabadnight'srest,isitbettertosleepinforanextrahour,orpushthroughyourmorningworkout?众所皆知，睡眠与运动对人体健康非常重要。——所以，如果你晚上没睡好，最好是多睡一小时呢，还是硬撑着起床？专家意见：Oneofthemostimportantrecovery,mentalandimmunesystemboostingactivitiesforthehumanbodyissleep.Ifyou'reshortonsleep,youexperiencehigherlevelsofinflammationandadecreaseinthehormonesthathelpyoulosefatandstabilizeyourappetite.Forthisreason,youshouldneversacrificesleeptoexercise--asyou'relikelytoputyourbodyintoanunhealthystate.睡眠是人体进行心理与免疫系统恢复的一大重要环节。缺少睡眠的话，你可能会感染炎症，并且那些有助于你消耗脂肪、维持胃口的荷尔蒙分泌也会减少。因此，决不能为了运动而去牺牲睡眠——不然受害的就是身体了。MidnightSnacksMidnightSnacks宵夜We'veheardit'snotgreattonoshlateatnight--butifyouhaven'thadachancetoeatdinnerallevening,isitbettertoeatlateorgotobedstarving?我们都知道晚上不能吃太多——但是如果你恰好晚饭什么都没吃，那到底是吃点东西还是饿着肚子睡觉呢？专家意见：Eatsomethingbutmoresnacksizeratherthanmealsize.Havingagnawinghungeroreatingtoomuchfoodbothwillleadtopoorsleepquality.Try1/4cuptunasalad(homemade/healthymayo),sixmulti-seedcrackersandcutfreshveggies.吃点宵夜吧，但别超过正常饭量就行。饿着肚子或吃得太饱都会影响睡眠质量。可以吃一点点金枪鱼沙拉（自制/营养的蛋黄酱），几片坚果饼干还有新鲜蔬菜。BadBreakfastChoicesBadBreakfastChoices糟糕的早餐Ideallywe'dbeprepared--butifyou'restuckinanall-morningmeetingandtheonlyfoodchoiceisapastry,isitbettertoeatitorskipbreakfast?正常情况下人必须吃早餐。但如果你不得不开早会，身边只有一块糕点，到底是吃还是不吃呢？专家意见：SKIPIT.Thereisnothingactuallyfillingaboutapastry--nofiber,nowater--soitwouldn'thelpmyhunger.Infact,manytimeseatingsomethinghighinsugarlikethiswillleadtoanenergycrash,soIwouldn'tbefullanditmakesmetired.Nothankyou!(Ihaveapplesandalmondsatmyofficeforsituationslikethis.)答案是不吃。糕点既没有纤维又缺少水分，根本不能抵抗饥饿。其实，吃这种糖分很高的零食很会损耗能量，既不能饱腹，还使人疲惫。所以绝