简单、有趣、美味的方法让你在这个夏天保持健康

《简单生活，健康每一天》教你实用的保健小方法 #生活技巧# #健康生活方式# #健康生活方式书籍# #日常保健小窍门#

Easy, fun and delicious ways to get healthy this summer

简单、有趣、美味的方法让你在这个夏天保持健康

With the brighter, longer and hotter days of summer upon us, it's really a perfect time to maintain your health and fitness. The season invites us to eat a little lighter and be more active outdoors.

随着更明媚、更长、更热的夏天来临，这真的是一个保持健康和健身的完美时间。这个季节让我们吃得更清淡，在户外活动得更有活力。

While we may have indulged in bigger portions or more snacks than usual due to the stresses associated with being quarantined or sick at home, it's important not to judge ourselves for the ways we chose to cope during such an uncertain time.

虽然由于隔离或在家生病带来的压力，我们可能会比平时吃更多的食物或吃更多的零食，但重要的是不要根据我们在这种不确定时期选择的应对方式来评判自己。

Here are some of my strategies that help me live a healthy life. I hope they can help you, too.

以下是我的一些策略，可以帮助我过上健康的生活。我希望它们也能帮助你。

Water up

喝足水

Drinking water helps to keep us healthy, but staying hydrated is important, especially during summertime when we may lose more fluids through sweat.

喝水有助于我们保持健康，但保持水分很重要，尤其是在夏天，因为我们可能会因为出汗而流失更多水分。

Though individual needs vary, the Institute of Medicine recommends that women aim to consume 2.7 liters or 91 ounces of fluids daily, and men, 3.7 liters or 125 ounces a day.

尽管个人的饮水需求有所不同，美国医学研究所建议，女性的目标是每天摄入2.7升或91盎司的水分，男性的目标是每天摄入3.7升或125盎司的水分。

Get moving!

动起来!

Regular physical activity can strengthen your bones and muscles, lower your risk of disease, and help you maintain a healthy weight.

定期的体育锻炼可以增强你的骨骼和肌肉，降低患病风险，帮助你保持健康的体重。

Take advantage of summertime and longer days to be as physically active as possible. Walking, hiking, dancing, playing Frisbee, jogging, outdoor yoga, bike riding, swimming, playing tennis, golf, paddle boarding, kayaking and water skiing are all fun summer activities that will keep you fit and increase your daily energy expenditure. And mowing the lawn, gardening, yard work and washing your car allow you to move around while accomplishing necessary chores.

利用夏季和较长的白天尽可能地进行身体活动。散步，徒步旅行，跳舞，玩飞盘，慢跑，户外瑜伽，骑自行车，游泳，打网球，高尔夫，桨板，皮划艇和滑水都是有趣的夏季活动，可以保持健康，增加你的日常能量消耗。修剪草坪、园艺、庭院工作和洗车让你在完成必要的家务的同时还能四处走动。

Find a carb compromise

找一个碳水化合物的替代方案

Replacing starchy carbs like white rice, regular pasta or potatoes with a lower-carb compromise can give your meals a nutritional upgrade by boosting fiber and nutrients while cutting calories.

用低碳水化合物的替代品取代淀粉类碳水化合物，如白米饭、普通面食或土豆，可以在减少卡路里的同时增加膳食中的纤维和营养，从而提升膳食的营养。

Pair low-carb foods with protein

低碳水化合物食物搭配蛋白质

Adding protein to a meal makes us feel fuller and can help us consume fewer calories than a meal that consists only of carbohydrates and fat. Protein also helps to preserve muscle mass, which helps keep metabolism running at full speed and is especially important as we lose muscle with age.

在一顿饭中添加蛋白质会让我们感到饱腹感，并且可以帮助我们比一顿只有碳水化合物和脂肪的饭消耗更少的卡路里。蛋白质还有助于保持肌肉质量，有助于保持新陈代谢全速运行，尤其重要的是，我们的肌肉会随着年龄的增长而减少。

Eat foods-rich in fiber

吃富含纤维的食物

The undigested plant substance helps you feel full, drop pounds and lower your cholesterol level. Fiber can also help to lower your risk of heart disease, type 2 diabetes and colorectal cancer.

这种未消化的植物物质可以帮助你产生饱腹感，减轻体重，降低胆固醇水平。纤维还有助于降低患心脏病、2型糖尿病和结肠直肠癌的风险。

Pick one indulgence daily

每天放纵一次

Whether that's a glass of wine with dinner; a cup of low-fat ice cream, a handful of your favorite chips or a piece of dark chocolate, intentional indulgences -- even on a daily basis -- can be a part of your plan.

无论是晚餐时的一杯酒;一杯低脂冰淇淋，一把你最喜欢的薯片或一块黑巧克力，即使是每天都有意识的放纵，也会成为你计划的一部分。

Depriving yourself of your favorite treats is not realistic and can cause your efforts to backfire. For example, you might end up bingeing on your "forbidden foods" when you unexpectedly encounter them.

不吃自己最喜欢的食物是不现实的，而且会让你的努力适得其反。例如，当你意外地遇到你的“禁忌食物”时，你可能会暴饮暴食。

Come up with a food curfew

想出食物宵禁的办法

Thanks to our circadian rhythms, eating late at night may increase the likelihood of weight gain, while consuming our calories earlier in the day has beneficial effects on weight management and other health indicators.

由于我们的昼夜节律，在深夜进食会增加体重增加的可能性，而在早些时候摄入卡路里对体重管理和其他健康指标有有益影响。

Pick a time when you will stop eating for the day, ideally at least two hours before bedtime, which may offer health benefits.

选择一天停止进食的时间，最好至少在睡觉前两小时停止进食，这可能对健康有益。

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