降低血壓的三種方法.doc

降低血壓的三種方法High blood pressure cannot be cured, but it can be managed. In some cases high blood pressure is genetic, therefore out of your control. In other cases high blood pressure can be due to an unhealthy diet, lack of exercise and stress.我們不能治愈高血壓，但可對其進行管控。一些情況下，高血壓是遺傳性的，因此不受控制。其它情況下，高血壓是由不健康飲食，缺乏鍛煉和感到壓力造成的。If you have high blood pressure and you choose to ignore the affects, you are putting yourself at serious health risks. High blood pressure causes damage to your circulatory system and is one of the major causes of a heart attack and stroke. You are also at high risk for kidney damage, and peripheral artery disease.如果你有高血壓，但卻選擇忽視它的影響，那就會使自己陷于嚴重的健康危機中。高血壓會損壞人體循環(huán)系統(tǒng)，同時也是心臟病和中風(fēng)的主要原因之一。你的肝臟也很有可能受到損傷，還很有可能患上外周動脈疾病。So you are currently living with high blood pressure. its okay, you can manage it. Make sure you keep your doctor appointments, follow your healthcare providers advice and try these 3 Ways to lower your blood pressure.現(xiàn)在你患有高血壓沒事兒，你是可以掌控的。要確保與醫(yī)生預(yù)約看病，聽從醫(yī)療保健提供者的建議，并嘗試以下的3種方式降低血壓。Exercise鍛煉Exercise is an all-natural way to help lower and control your blood pressure. According to Mayo Clinic, “Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure.” Try adding exercise in your daily routine whenever you have time.鍛煉是幫助降低和控制血壓的純天然方法。據(jù)梅奧診所人員所述，“定期的身體運動能使心臟更加強壯。一顆更強的心臟可以更少力的供給更多的血液。如果你的心臟可以更少力的進行供血，那么動脈上的力就可以減少，從而降低血壓。”只要有時間，就把鍛煉添加到日常計劃中吧。降低血壓的三種方法.jpgEat Healthy健康飲食If you have high blood pressure, it is important to eat a healthy diet. Cut down on your salt intake, eat fruits, vegetables and avoid fatty foods. Choose to eat lean meats or fish, and bake or grill your foods instead of frying them. *Tip: Eat spinach, sunflower seeds, bananas and beans to help fight and prevent high blood pressure.如果你有高血壓，那么飲食健康十分重要。減少鹽的攝入，多吃水果、蔬菜，不要吃油膩食物?？梢猿允萑饣螋~，可以烘焙或烘烤食物，但不要油炸。建議：吃菠菜、葵花籽、香蕉和豆類有利于治療和預(yù)防高血壓。Reduce Stress減輕壓力Have you been feeling stressed? This may be why your blood pressure is so high. Stress causes your heart rate to go up and youre breathing to become faster, leading to an increase in blood pressure. Its important to think about the things that make you stressed out, and then work on eliminating the stressors from your life.你一直都感到有壓力嗎？這也許是你得高血壓的原因。壓力會使你的心跳速度變快，呼吸急促，從而導(dǎo)致血壓升高。思考到底是什么讓你感到壓力是很重要的，之后就可以努力消除生活中的壓力了。使人保持年輕的4種食物Most of the time, when it comes to eating youth-boosting foods, were talking about what to avoid: steer clear of alcohol (too dehydrating), reduce your sugar intake (could damage your collagen levels), use a little less salt (high sodium levels can lead to water retention and puffiness).很多時候，當(dāng)我們談?wù)摰侥苁谷四贻p的食物時，我們通常說的是要避免吃什么：遠離酒精（太使人脫水了）、減少糖的攝入（可能會損害你的膠原蛋白量）、少吃點鹽（高鈉含量會導(dǎo)致水分停滯和虛胖）。But a much more fun (and delicious) way to sip from the fountain of youth is to actually nibble on a couple of nutrient-packed, antioxidant-heavy foods to keep your skin smooth and your brain buzzing.但喝到青春之泉更有趣（更美味）的方法實則是多吃些富含營養(yǎng)的高度抗氧化食物，它們能使你的皮膚細膩光滑，讓你的大腦處于興奮狀態(tài)。Avocado: Are you surprised, really? Everyones favourite fruit does more than just taste incredible smashed on toast with a poached egg; an excellent source of vitamin E, which does a fantastic job of preventing damage to collagen, avocadoes make for better skin and a happier, healthier heart and eyesight, too.牛油果：你感到吃驚，真的嘛？這是大家都喜歡的水果，不僅僅是放在荷包蛋吐司上嘗起來美味，同時它也富含維他命E，維他命E可有效防止膠原蛋白受到損害，牛油果可使皮膚更好，能使人更開心，也能使心臟更健康、視力更好。使人保持年輕的4種食物.jpgBrazil nuts: A fresh-faced complexion has a lot to do with skin elasticity, and Brazil nuts are chock-full of a mineral called selenium, which can help to improve just that.巴西堅果：年輕的膚色與皮膚的彈性有很大關(guān)系，巴西堅果富含叫做硒的礦物質(zhì)，能夠使你的皮膚煥發(fā)活力。As a bonus, selenium can actually reduce your risk of skin cancer while preventing premature aging; grab a 30 g handful each day for a healthy hit.額外福利：硒實際上可以降低患皮膚癌的風(fēng)險，同時還能預(yù)防提前衰老；想要健康，每天吃30g巴西堅果吧。Red grapes: Resveratrol is a super antioxidant, which, research suggests, helps to activate a protein that has been linked to health and longevity.紅葡萄：白藜蘆醇是極佳的抗氧化劑，研究表明，它能激活與健康長壽有關(guān)的蛋白質(zhì)。Its also believed to aid weight loss, by converting “white fat” into “beige fat” which, were just saying, may mean that a glass of wine a night could help you lose weight.同時，人們也認為白藜蘆醇通過將“白色脂肪”轉(zhuǎn)化為“米色脂肪”能有助于減肥，我們的意思是每晚一杯紅酒可有助減肥。Salmon: Just like avocado, there doesnt seem to be anything salmon cant do, mainly thanks to essential fatty acids called omega-3s.三文魚：和牛油果一樣，似乎沒有什么是三文魚不能做的，這主要是由于三文魚含有叫做歐米茄3的脂肪酸。These nifty little health bombs improve the skins flexibility and protects against wear and tear; a lack of healthy fats like omega-3s can result in dry skin and wrinkles. So eat up!這種小小的極佳健康炸彈能夠提升皮膚的彈性，使皮膚免受疲憊和淚水的侵襲；缺少像歐米茄3的健康脂肪會導(dǎo)致皮膚干燥，產(chǎn)生皺紋。所以吃起來吧！鼻用噴霧裝置幫助精神疾病患者改善其社交技巧To test the nasal spray device, scientists at the University of Oslo worked with Optinose, a Norwegian biotechnology company.為了測試鼻腔噴霧器的性能，來自奧斯陸大學(xué)的科學(xué)家和挪威生物科技公司Optinose一起進行了研究。The patient inserts the device into the mouth and into one nostril. The patient takes a deep breath, closes the lips around the mouthpiece, and exhales into the device. The airflow carries the drug particles deep into the nose.病人把噴霧器一端插入嘴里，一端插入一個鼻孔中。然后深呼吸，閉上嘴，用嘴唇固定吹口，然后向內(nèi)部吹氣。氣流就會把藥物帶入鼻子內(nèi)部。This means the oxytocin can get into the central nervous system faster, making it more effective.這意味著催產(chǎn)素可以更快的到達中樞神經(jīng)系統(tǒng)，大大的提高了效率。鼻用噴霧裝置幫助精神疾病患者改善其社交技巧A lot of mental illnesses are characterized by deficits in social dysfunction, such as autism and schizophrenia. But there arent any actual treatments which specifically target social dysfunction. So oxytocin has actually generated a lot of interests in its potential to treat social dysfunction.社交方面存在缺陷是許多精神病，例如自閉癥和精神分裂癥的特征。但是目前并沒有任何專門針對性治療社交缺陷的藥物。因此，催產(chǎn)素因其具有改善社交障礙的功效而引起了人們對它的極大興趣。Previous research shows that even with just a single dose of oxytocin, people are more likely to look directly at someone, rather than avoid their gaze.以往的研究表明，即便是使用了一劑量的催產(chǎn)素，人們也更傾向于直視某人而非回避別人的目光。And this is really important as most information, when it comes to how others are thinking and feeling, is transmitted through this eye region. So by improving gaze to the eye region, you improve your ability to understand how others are thinking and feeling.這是十分重要的。尤其是當(dāng)試圖了解別人的想法和感受時，大多數(shù)的信息都是通過眼部交流來傳遞的。因此，當(dāng)人們提高了眼神交流能力時，他們便能更好的了解對方的思維和感受。The scientists in Oslo showed volunteer patients photos of peoples faces to see how they would react.奧斯陸的科學(xué)家向志愿患者展示了一些人類面部的照片，觀察他們的反應(yīng)。Some of these faces were angry, some of them are happy or some of them had neutral expressions. And in our experiment, we asked people to write how angry or how happy these people were. In our experiment, we found that people who were administered a low dose of intranasal ocytocin rated the neutral faces as less angry, compared to when they were given the placebo spray.有些是憤怒的表情照，有些是高興的，還有些是自然的中性表情。實驗中，我們要求志愿患者寫下這些表情照中人們的的憤怒或者高興的程度。通過實驗我們發(fā)現(xiàn)，那些注射了微量鼻內(nèi)催產(chǎn)素的志愿者會認為那些中性表情圖片中人的生氣程度比較低。而與之相比，那些注射了無效對照劑的志愿者則會認為中性表情的人更加生氣。The team will be continuing the research by giving people with autism a low dose of ocytocin twice a day.研究團隊會每天給那些自閉癥患者注射兩次微量的催產(chǎn)素，以此繼續(xù)其研究。為什么你每天都在鍛煉,但還是瘦不了呢？In order to be able to lose weight effectively it is vital to understand the importance of calories and how to calculate the amount of calories required for your body to lose weight. In weight loss, your diet plays 80% responsible for achieving the desired results.想要有效減肥，那么了解卡路里的重要性以及如何計算出減肥時身體所需要的卡路里量是十分重要的。在減肥過程中，要想取得所期望的效果，那么飲食起到80%的作用。Most people are engaged in different weight loss programs with the hope of losing weight.很多人都參加了不同的減肥項目，希望能成功減肥。But, have you ever stopped to ask yourself what is it that helps people to lose weight? The simple answer is, calories you take in versus the calories you expend. For you to be able to calculate and effectively burn the calories to lose weight, you need to understand what calories are.但你有沒有停下來問問自己：到底是什么幫助人們減肥了呢？答案很簡單你攝入的卡路里量對比你消耗的卡路里量。減肥時，為使自己能夠計算出并高效燃燒卡路里，你需要明白什么是卡路里。為什么你每天都在鍛煉，但還是瘦不了呢？.jpgWhat are calories?什么是卡路里？In nutrition, calories are defined as the unit of energy that is obtained from foods and drinks. Your body cells need the calories to function normally and that is why you need to ensure that you meet your daily calorie intake. What you need to understand is that any food item that contains calories has the potential to increase your energy intake. Now, people who dont understand the importance of calories in the body, end up gaining or losing too much weight.營養(yǎng)學(xué)對卡路里的定義是：從食物和飲料中獲得的能量單位。你的身體細胞需要卡路里才能正常運轉(zhuǎn)，這也就是為什么你需要確保每日卡路里攝入量都達到了標準。你需要理解的是：任何含有卡路里的食物都具備增加你能量攝入的潛能?，F(xiàn)在，人們并不理解體內(nèi)卡路里的重要性，其結(jié)果要不就是增重太多，要不就是變得太瘦。To be able to understand the dynamics of weight loss and weight gain, you need to understand what the calories are and what their role is in their body.為了能了解體重減少與體重增加的動態(tài)，你需要了解卡路里是什么，以及它們在體內(nèi)所扮演的角色。Calories as mentioned above are units of energy. They are the ones that provide the body with energy for its normal functions. However, the calorie intake is directly linked to the energy expenditure.如上所述，卡路里是能量單位。它們可供給身體能量，使身體正常運轉(zhuǎn)。然而，攝入的卡路里量是與消耗的能量直接關(guān)聯(lián)的。This means that for you to be able to lose weight, the energy expenditure needs to be higher than the calorie intake. To gain weight, you need to maintain a higher energy intake than the energy expenditure, i.e. a caloric surplus. The opposite is true if you want to lose weight wherein you must burn more than you take in.這就意味著如果你想成功減肥，那么能量的消耗要高于卡路里的攝入。想要增重的話，你的能量攝入就要高于能量消耗，也就是說，要有剩余的卡路里。反過來也是成立的，即：如果你想要減肥，那么燃燒的卡路里量必須要高于攝入的卡路里量。這個夏天來個健康飲食大挑戰(zhàn)您現(xiàn)在的位置： 首頁 雙語閱讀 雙語雜志 健康生活 正文這個夏天來個健康飲食大挑戰(zhàn) 這個夏天來個健康飲食大挑戰(zhàn)1. Add a couple of healthy, one-pan dinners to your arsenal for days when you dont want to make dinner a big production but leftovers just wont do.當(dāng)你不想花大力氣做晚飯又不想吃剩飯的時候，給自己添加一些健康的、一個平底鍋就能搞定的晚餐選擇吧。2. Kick your cooking up a notch without adding any extra sugar or fat by sprinkling in your own DIY spice blend.使用你自制的混合香料而不是添加額外的糖分和脂肪來升級你的烹飪技巧。Spices add flavor, and more flavorful food = more DELICIOUS food. Sure, you can use store bought spice blends or individual spices, but making your own allows you to customize.各種調(diào)味料能給食物增加味道，調(diào)味更好的食物=更加美味的食物。你當(dāng)然可以使用商店買的混合調(diào)料或是單獨某種香料，但是自制的調(diào)料可以根據(jù)你自己的口味調(diào)節(jié)。3. Learn to make the perfect omelette.學(xué)會制作完美的煎蛋卷。Sure, theres a pretty hefty amount of butter involved, but a classic french omelette is a hearty, delicious way to start a weekend morning, and it wont lead to a sugar crash that leads you reaching for a snack an hour later.當(dāng)然了，煎蛋卷的黃油含量相對較高，但是一個傳統(tǒng)的法國煎蛋卷會讓你以一個豐盛、美味的方式來開啟你的周末早晨。而且煎蛋卷不會導(dǎo)致你的血糖不穩(wěn)定，也就不會讓你在一小時后去跑去吃點心。4. If youre doing some kind of healthy food challenge this summer, planning your meals ahead of time will make