健康飲食英語(yǔ)1課件

Thesecrettoahealthydiet健康飲食英語(yǔ)1OnequestionI'mfrequentlyaskedis"What'sthesecrettoahealthydiet?"Theanswerisn'tallthatmysterious.Youjusthavetokeepsomebasicguidelinesinmind,beginningwith:健康飲食英語(yǔ)1Whetheryou'realreadytrimortryingtoloseweight,oneofthebestthingsyoucandoforyourwaistlineandyourhealthistodownsizeyourdishware.CornellUniversitynutritionresearcherBrianWansink,PhD,hasfoundthatswitchingfroma12-inchtoaten-inchplateleadspeopletoeat22percentfewercalories.1.Usesmallerplates.Ifyoudownsizedonlyyourdinnerplate,you'dbeeliminatingmorethan5,000caloriesamonthfromyourdiet.Itreallyisthatsimple.

健康飲食英語(yǔ)12.Makehalfofeverymealfruitsorvegetables.Atbreakfast,fillyourbowlhalfwaywithcereal,thentopitoffwithberriesorslicedbanana.Atlunch,eatasmaller—orhalf—sandwich,andaddtwopiecesoffruit.Atdinner,makesureyourplateisatleast50percentsalad,broccoli,asparagus,cauliflower,orwhateverveggieyouchoose.Thisensuresthatyougetenoughnutrientsandautomaticallyreducestheamountoffatandcaloriesyouconsume(providedyoudon'tgocrazywithfattydressingsandtoppings).健康飲食英語(yǔ)1Thefirstproblemwithgrabbingandgulpingisthatitusuallymeansfastfood.Andevenasmallishfastfoodlunch(smallburger,mediumfries,dietsoda)deliversaround800calories—morethantheaveragewomanwouldwanttogetatdinner.Whenweeatonthego,ourbrainstendtoregisterthefoodasasnack—regardlessofhowmanycaloriesweconsume—leadingustoovereatatournextmeal.

3.Don'teatontherun.健康飲食英語(yǔ)14.Theshortertheingredientlist,thebetter.

Mostofthehealthiestfoodshaveonlyoneingredient:Thinkbroccoli,spinach,blueberries,etc.Longerlistsgenerallymeanmoresugar,moresalt,moreartificialflavors.Moreunhealthystuff.

健康飲食英語(yǔ)15.Nutritiousfooddoesn'thavetobeexpensive.

Thesmartchoicescostnomore.Infact,therewasapotentialsmallsavingsassociatedwiththehealthyselections.Andthat'swithoutconsideringsucheconomicaloptionsasoccasionallysubstitutingbeansorlentilsformeat,ormakingasandwichathomeratherthanspendingmoneyatarest-aurant.

健康飲食英語(yǔ)16.Takeanextratenminutesadaytopreparehealthymeals.Bydevotingafewminutestoplanningformorenutritiouseating,youinvestinyourownhealthandthatofyourfamily.AndwhenIsayfew,Imeanit:StudiesfromUCLAsuggestthatawholesomehome-cookeddinnertakesonlyabouttenminuteslongertoprepare,onaverage,thanservingprocessedorready-madefood.Ifyoumakeenoughforleftoversyou'llsavetimeinthelongrun.Anddon'tforget:Obesity,diabetes,andheartdiseaseallleadtodoctorandhospitalvisits—whichtakealotoftime.健康飲食英語(yǔ)17.Stopeatingbeforeyoufeelfull.Slowthepaceofyourmeals.Payattentiontowhatyou'reeating.Andcallitquitswhenyou'reabout80percentfull.Afterapause,you'lllikelyfindthat"mostlyfull"isfullenough.Studiesindicatethatsimplybyeatingataleisurelypace,youcoulddropupto20poundsayear.健康飲食英語(yǔ)1Asany5-year-oldorpickyeatercanattest,familiarityisapowerfuldriverofdietarypreference.Buttastebudsaremalleableandcanbetaughttoappreciatenewandsubtlerflavors.Whenyous,high-fat,sodium-packed,andoversweetenedfoodforhealthierfare,itcantakeonetotwoweeksbeforeyourtastebudsacclimate.Don'texpecttolovenewflavorsrightaway(andcertainlydon'texpectyourkidsto).Justkeepservingthenewdishes,andsoonneitheryounoryourpalatewillrecallwhatallthefusswasabout.

8.Retrainyourpalate.

健康飲食英語(yǔ)19.Sitdowntodinnerwiththeentirefamily.

Kidswhoeatwiththeirparentsarelesslikelytoconsumejunk,lesslikelytoovereat,andlesslikelytobeoverweight.Parentswhoeatwiththeirchildrenreportgreatersatisfactionwithfamilylife.Andfamilieswhoeattogetherarefarlesslikelytobeplaguedbyeatingdisorders,druguse,smoking,andalcoholabuse.That'saremarkablebenefittosomethingassimpleassittingdowntogetherforafamilymeal.

健康飲食英語(yǔ)110.Youreallyarewhatyoueat.

Thebestwaytokeepyourbodyhummingistoeatawell-rounded,nutritiousdiet.Asforbettermentalacuity—well,yougettheidea:Yourbraindependsonthevitalityofyourheart,lungs,liver,kidneys(younametheorgan)tobeintip-topshape.Thebestwaytobringoutyourbestattributesistofosteryouroverallhealththroughsmarteating—adietthatfavorsproduce,grains,legumes,andleansourcesofprotein,suchasfishandsoy.

健康飲食英語(yǔ)1Andasisknowntoall,tobaccoanalcoholarethetwogreatestevilsthatcreatnegativeaffectionsonourhealth.Thusamanshoulddefinitelybesureofwhattoeatandwhatnot,wh