簡單、有趣、美味的方法讓你在這個夏天保持健康

簡單、有趣、美味的方法讓你在這個夏天保持健康

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.

隨著更明媚、更長、更熱的夏天來臨，這真的是一個保持健康和健身的完美時間。這個季節(jié)讓我們吃得更清淡，在戶外活動得更有活力。

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.

雖然由于隔離或在家生病帶來的壓力，我們可能會比平時吃更多的食物或吃更多的零食，但重要的是不要根據(jù)我們在這種不確定時期選擇的應(yīng)對方式來評判自己。

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，可以幫助我過上健康的生活。我希望它們也能幫助你。

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.

喝水有助于我們保持健康，但保持水分很重要，尤其是在夏天，因為我們可能會因為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.

盡管個人的飲水需求有所不同，美國醫(yī)學研究所建議，女性的目標是每天攝入2.7升或91盎司的水分，男性的目標是每天攝入3.7升或125盎司的水分。

Get moving!

動起來!

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

定期的體育鍛煉可以增強你的骨骼和肌肉，降低患病風險，幫助你保持健康的體重。

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.

利用夏季和較長的白天盡可能地進行身體活動。散步，徒步旅行，跳舞，玩飛盤，慢跑，戶外瑜伽，騎自行車，游泳，打網(wǎng)球，高爾夫，槳板，皮劃艇和滑水都是有趣的夏季活動，可以保持健康，增加你的日常能量消耗。修剪草坪、園藝、庭院工作和洗車讓你在完成必要的家務(wù)的同時還能四處走動。

Find a carb compromise

找一個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類碳水化合物，如白米飯、普通面食或土豆，可以在減少卡路里的同時增加膳食中的纖維和營養(yǎng)，從而提升膳食的營養(yǎng)。

Pair low-carb foods with protein

低碳水化合物食物搭配蛋白質(zhì)

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.

在一頓飯中添加蛋白質(zhì)會讓我們感到飽腹感，并且可以幫助我們比一頓只有碳水化合物和脂肪的飯消耗更少的卡路里。蛋白質(zhì)還有助于保持肌肉質(zhì)量，有助于保持新陳代謝全速運行，尤其重要的是，我們的肌肉會隨著年齡的增長而減少。

Eat foods-rich in fiber

吃富含纖維的食物

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.

這種未消化的植物物質(zhì)可以幫助你產(chǎn)生飽腹感，減輕體重，降低膽固醇水平。纖維還有助于降低患心臟病、2型糖尿病和結(jié)腸直腸癌的風險。

Pick one indulgence daily

每天放縱一次

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.

無論是晚餐時的一杯酒;一杯低脂冰淇淋，一把你最喜歡的薯片或一塊黑巧克力，即使是每天都有意識的放縱，也會成為你計劃的一部分。

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.

不吃自己最喜歡的食物是不現(xiàn)實的，而且會讓你的努力適得其反。例如，當你意外地遇到你的“禁忌食物”時，你可能會暴飲暴食。

Come up with a food curfew

想出食物宵禁的辦法

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.

由于我們的晝夜節(jié)律，在深夜進食會增加體重增加的可能性，而在早些時候攝入卡路里對體重管理和其他健康指標有有益影響。

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

選擇一天停止進食的時間，最好至少在睡覺前兩小時停止進食，這可能對健康有益。