Heathly lifestyle健康的生活方式

HowtoLiveaHealthyLifestyle

FourParts:ChoosingHealthyFoodsGettingSomeExerciseAvoidingUnhealthyHabitsRememberingGood

HygieneQuestionsandAnswers

Wanttoliveahealthylifestyleandleaveyourcouchpotatodaysbehind?There

areplentyofthingsyoucando,fromfollowingahealthydiettogettingplentyof

exercise.[1]

ChoosingHealthyFoods

1

Choosefoodthatcontainsminimalamountsofunhealthyfats.Unhealthy

fatsincludebothtransfatsandsaturatedfats.Thesefatswillraiseyour

LDLcholesterol,andelevatedLDLcholesteroloftencorrelateswithan

increasedriskforheartdisease.[2]

Foodsthatarehighintransfatsincludefoodsmadewith

"partiallyhydrogenatedoils,"suchasshorteningormargarine.Baked

goods,friedfoods,frozenpizza,andotherhighlyprocessedfoodsoften

containtransfats.[3]

Foodsthatarehighinsaturatedfatsincludepizza,cheese,

redmeat,andfull-fatdairyproducts.[4]Coconutoilisalsohighin

saturatedfat,butmayalsoincreasegoodcholesterol,soit'sokaytouse

inmoderation.[5]

2

Eathealthyfatsinmoderation.Poly-unsaturated,mono-unsaturatedand

omega-3fatsareallgoodlifestylechoices.Thesegoodfatsloweryour

LDLcholesterolandraiseyourHDLcholesterol,whichcorrelateswith

decreasedriskforheartdisease.[6]

Chooseoilssuchasolive,canola,soy,peanut,sunflower,

andcornoil.[7]

Fisharehighinomega-3fattyacids.Choosefishincluding

salmon,tuna,trout,mackerel,sardines,andherring.Youcanalsoget

omega-3sfromplantsources,likeflaxseed,plantoils,andnutsand

seeds,althoughyourbodydoesn'tprocessthefatsfromtheseas

effectively.[8]

3

Selectfoodsthatarelowinbothsugarandhighlyrefined

carbohydrates.Minimizeyourconsumptionofsweets,softdrinks,sugary

fruitjuices,andwhitebread.Choosewholefruits,freshly-squeezedjuices,

andwholegrainbreadinstead.[9]

Eatavarietyofdifferentwholefoodsinsteadofeatingprocessed

foods.[10]Wholefoodsofferabalanceofhealthycarbohydrates,proteins,

fats,andothernutrients.

Eatfruitsandvegetablesfortheirhighvitaminandmineral

content.Trytoeatplentyoffreshfruitandvegetables,ratherthancanned

onesthatoftencontainaddedsugarorsalt.

Chooseleanmeat,beansandtofufortheirproteincontent.

Enjoywholegrainssuchaswholewheatbread,whole

wheatpasta,brownriceandquinoa.

Eatlow-fatdairyproducts.Skimmilkandreducedfat

cheeseswillreduceyourfatintakewhileensuringthatyoureceive

enoughcalcium.

5

Incorporateorganicfoods.Shopatanaturalfoodstoreorbuyfoodfrom

yourlocalfarmer'smarket.Organicfoodsarenotmorenutritiousforyou,

buttheydon'tcontainasmuchpesticideresidueorfoodadditives.They

aregenerallymoreeco-friendly,too.[11]

Ifpriceisafactorforyou,considerbuyingonlycertainfoods

organic,suchasapples,berries,stonefruits(peaches,nectarines,etc.),

grapes,celery,bellpeppers,greens,potatoes,andlettuce.[12]These

foodsoftenhavemuchhigherpesticideusethanotherproducewhen

grownconventionally.

Part2

GettingSomeExercise

1

Startandfinishyourworkoutwithstretching.Gentlestretchingwillwarm

upyourmusclesbeforeyouworkoutandwillrelaxyourmusclesafteryou

workout.[13]

Tryacalfstretch.Standatarm'slengthawayfromawall

andputyourrightfootbehindyourleftfoot.Bendyourleftlegforward,but

keepyourrightlegstraightandgroundedonthefloor.Holdthestretchfor

about30seconds,thenswitchtotheotherleg.

Stretchoutyourhamstrings.Lieonthefloornearawallor

doorframe.Raiseyourleftlegandplaceyourheelagainstthewall.

Straightenyourleguntilyoufeelastretchatthebackofyourthigh.Hold

thisforabout30seconds,thenstretchtheotherleg.

Doahipflexorstretch.Kneelonyourrightkneeandput

yourleftfootinfrontofyou.Shiftyourbodyweightasyouleanforward

ontoyourleftleg.Youshouldfeelastretchinyourrightthigh.Holdthisfor

about30seconds,thenstretchtheotherside.

Stretchyourshoulders.Bringyourleftarmacrossyour

chestandholditwithyourrightarm.Holdthestretchforabout30

seconds,thenrepeatontheotherside.

2

Gotothegym3to5timesperweek.Workoutforhalfanhourtoanhour,

combiningbothcardioandstrengthtrainingprograms.Experts

recommendgettingatleast150minutesofmoderateaerobicactivity

everyweek.[14]

Aimtodostrengthtrainingatleasttwiceaweek.

3

Exerciseinyourneighborhood.Goforajogortakeyourdogforawalk.

Makesurethatyoumoveatamoderatepaceforatleast30minutes.

Enjoyrigorousdailyactivities.Bothhigh-intensitygardeningand

housekeepingcanexerciseyourbody.[15]Youcanalsoincorporate

moreactivityintoyourdailyroutinebytakingthestairsinsteadofthe

elevator,parkingfartherawayfromshops,andtakingaquickwalkon

yourlunchbreak.

5

Ditchyourcar.Walkorbiketoyourdestinationinstead.Ifyouusepublic

transportation,trygettingoffafewstopsearlyandwalkingtherestofthe

way.[16]

Part3

AvoidingUnhealthyHabits

1

Avoidyo-yodieting.Onceyou'velostweightthankstoyourimproved

lifestyle,thenworkhardtomaintainyourweightinsteadofcyclingupand

downthescale.[17]

2

Stayawayfromfaddiets.Avoidliquiddiets,dietpillsandotherdiet

supplementsunlessyouareunderthesupervisionofaphysician.In

general,ifadietplanorproductdoesanyofthefollowing,it'sprobablya

fad:[18]

Promisesextremelyquickweightloss(morethan1-2

poundsperweek)

Promisestohelpyouloseweightwithoutchangingyour

habits

Requiresyoutospendalotofmoney

Restrictsyourfoodchoicesanddoesn'tencourage

balancednutrition

3

Exerciseinmoderation.Workingouttoolong,toooftenorwithtoomuch

intensitycanincreaseyourriskforinjury.Makesuretobuildinsomerest

periodsbetweenyourworkouts.

Knowwhatyouweigh.Beingoverweightandbeingunderweightarenot

healthystatesofbeing.Consultyourdoctororareputableweightchart

thatshowsidealweightsforyourageandbodytype.

5

Avoidsmokingandalcoholintake.Smokingisassociatedwithavarietyof

healthrisks,includingheartorliverdiseaseandmanycancers.Alcoholis

alsoassociatedwithhealthrisks,includingliverdisease,cancer,heart

disease,alcoholpoisoning,anddepression.[19]

Don'tskimponsleep.Studieshaveshownthatthosewhosleeplesstend

toweighmore.Adultsshouldaimforbetween7-9hoursofsleepper

night.[20]

Childrenandteensneedevenmoresleep.Youngchildren

mayneedbetween10-14hoursofsleep,school-agechildrenbetween

9-11,andteenagersbetween8-10.[21]

7

Don'tskipsunscreen.Sunexposurecreatesmanyhealthrisks,including

cancer.Wheneveryou'reoutdoors,wearprotectiveclothinganda

broad-spectrumsunscreenwithanSPFofatleast30.Wearsunscreen

evenoncloudydays.[22]

Part4

RememberingGoodHygiene

1

Showereveryday.Showeragainifyouhaveperformedanactivitythat

hasmadeyousweat.[23]Thiswillcutdownonbodyodor,bodyacne,and

hygiene-relateddiseasessuchasscabies.

2

Brushandflossyourteethdaily.[24]Regularflossingpreventsnotonly

badbreathbutalsogumdisease.[25]

3

Cleanyourfeet.Makesuretoscrubbetweenyourtoestoprevent

athlete'sfootandunpleasantodors.[26]

Wearcleanclothes.Inparticular,alwayschangeyourunderwearand

socksoncedaily.[27]

5

Washyourhands.[28]Washyourhandsbeforeandafterpreparingfood,

afterusingthetoilet,beforeandaftertreatingaminorwound,andafter

blowingyournose,coughing,orsneezing.[29]

TheCDCrecommendsthatyouwashyourhandswith

warmwaterandsoapforatleast20seconds,oraboutthelengthoftimeit

takestosing"HappyBirthday"twice.

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Tips

Alwaysdrinkplentyofwater.

Frequentandroutineexerciseeverydayw川boostyourimmun