快速提高健康的简单改变 健康

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Simple Changes That Will Quickly Improve Your Health

1．Eat a piece of fruit before lunch
Get into the habit of（养成习惯） eating an apple, banana, pear or other piece of fruit before lunch each day. It’ll take the edge off（减弱胃口，食欲）your appetite – making you less likely to dig into(痛快地吃) greasy(adj.太多油脂的，油腻的) fast food or bag or crackers(n. 薄脆饼干).

2．Go vegetarian one night a week
Most nutritionists agree that we eat more meat than we need to. Have a meat-free dinner once a week – it’s a great opportunity to try out some new recipes that are packed with vegetables and flavours. You’ll also save yourself some money.

3．Keep a bottle of water on your desk
Many people mistake slight thirst for hunger, leading to unnecessary snacking（v.吃小吃）. Keep a bottle on your desk and drink it whenever you get a little mouth crazing. Getting sufficient water also helps prevent you from becoming constipated(adj.[医]便秘症的).

4．Go for a twenty minute walk every lunchtime
If you’re struggling to fit exercise into your day, get away from your desk for a twenty-minute walk each lunchtime. It’s a good way to force yourself to take a break from work, and refreshes(v. 恢复精神) your mind and your body.

5．Exercise during commercial breaks
Whenever you’re watching TV and adverts come on, get up off the sofa and do some exercise. Fit in a few stretches(n.伸展), some jogging(n.慢跑) on the spot（当场，原地）, or some weight lifting. You might only fit in a few minutes at a time, but over the course of an evening’s TV viewing, that could easily add up to half an hour. And if it stops you grabbing(v.抓) yet another snack, it’s definitely helping.

1．午餐前吃点水果
养成每天午餐前吃一个苹果、一根香蕉、一个梨或其他水果的习惯。这种习惯会减弱你的食欲——使你不想猛吃含有脂肪的快餐、食物或者饼干。
2．每周一次素食晚餐
大多数营养学家认为我们吃的肉多余我们所需要的。每周吃一次无肉晚餐——让你有很多机会去尝到很多用蔬菜作为原料，混合调味料做的新菜式。你还可以省点钱。
3．在你的桌上放一杯水
许多人误把渴当成饿，导致吃了不必要的点心。在你的桌上放一杯水，在你感觉有点口干的时候饮用。获取充足的水分也有助于你避免患便秘症。
4．每天午休时间走20分钟
如果你正努力将锻炼融入你日常生活，那么每天的午休时间离开办公桌走20分钟。这是迫使你自己在工作中休息一会儿，恢复精神和体力的最佳方法。
5．广告时间锻炼
每次看电视出现广告的时候，离开沙发锻炼一下。伸展一下，在原地慢跑，或者做做举重姿势。你可能每次就锻炼了一会儿，但在整个晚间的看电视过程中，轻而易举就做了半个小时。如果这种运动阻止了你吃甜点，那无疑是有帮助的。