久坐不动伤身.doc

久坐不动伤身If you work a desk job, you might make up for all that sitting around by going for a run every day after leaving the office. That exercise cancels out the negative effects of eight hours spent in a chair, right?如果你在办公室工作，你可以在离开办公室后，每天通过跑步来弥补这一天的久坐。运动可以抵消八个小时坐在椅子上带来的负面影响，是这样吗？Wrong, according to a new advisory from the American Heart Association.美国心脏协会的一项新报告表明，这一结论是错误的。In the lengthy paper, a team of cardiology experts reviewed existing evidence about the link between sitting and health.在这篇冗长的论文中，心脏病专家小组回顾了现有关于久坐与健康之间关系的论证。Their conclusions, published this week in the journal Circulation, say that no amount of physical activity is enough to combat the dangerous health effects of sitting for hours each day.其结论于本周发表在循环杂志上，他们认为再多的体育活动也不足以抵消每天久坐所带来的健康危害。上班族注意! 久坐不动伤身恐会早死!The average American sits for six to eight hours per day, according to the AHAs report. Studies have linked long periods of sitting with an increased risk for diabetes, heart disease and even cancer. Sedentary days have also been shown to increase anxiety.据美国心脏协会的报告显示，美国人每天平均坐着的时间为六到八个小时。该研究表明，久坐会增加患糖尿病、心脏病、甚至癌症的风险。此外，久坐不动还会增加焦虑感。Some research has found that frequent breaks from sitting even simply fidgeting! can help ward off its negative health effects.一些研究发现，坐立期间不断的中断-即便只是坐立不安-也可以帮助避免其对健康的负面影响。Regardless of how much physical activity someone gets, prolonged sedentary time could negatively impact the health of your heart and blood vessels, said Dr. Deborah Young, chair of the report, in a statement. There is evidence to suggest that sedentary behavior could contribute to excess morbidity and mortality.该报告的负责人黛博拉杨博士在一份申明中写道：不管做多少体育运动，长期久坐都可能会影响心血管健康，有证据表明，久坐可能会导致发病率和死亡率过高。In other words, sitting may kill you faster. And while experts say they dont have enough data to recommend exact time limits for chair potato-ing, its wise to adopt their mantra of Sit less, move more.换句话说，久坐可能很快就会要了你的命。虽然专家表示，他们还没有足够的数据来给出坐在椅子上的确切时间，但是把少坐多动作为口头禅仍是明智之举。Popular ways to sit less include trading TV time for active hobbies, walking or biking to work instead of riding in a car or bus, or hosting a walking meeting instead of gathering your colleagues in a conference room.比较受欢迎的少坐方式包括：把看电视的时间换成做积极向上的爱好的时间，步行或骑自行车上班而不是乘汽车或公共汽车，可以召开一次步行会议，而不是把你的同事叫到会议室。女性最佳抗老化食物You are what you eat. Its true that no single food will erase laugh lines or really make you feel 17 again, but a healthy diet full of anti-aging foods can boost skin quality, improve immunity, and more. Stock up on these nutritionist- and doctor-recommended picks.吃什么补什么。虽然单单一种食物不会磨平笑纹或真的又让你重返17岁这是事实，但是富含抗老化食物的健康饮食可以改善皮肤，增强免疫力等等。储备这些医生推荐的营养食物吧。BRAZIL NUTS巴西坚果These potent seeds hail from South American countries like Venezuela, Colombia, and more. They may not be as common as peanuts or walnuts, but theres good reason to seek them out at your local health food store or online: One ounce of brazil nuts, which is about six to eight nuts, has 777 percent of the daily value for selenium, an antioxidant that plays a critical role in DNA synthesis and helps protect our body from oxidative damage and infection, says Alexandra Miller, a corporate dietitian at Medifast. Inadequate concentrations of selenium may be associated with age-related declines in brain function, she adds. Selenium concentrations in your body naturally decline with age, so load up.这些强效种子来自南美国家，例如委内瑞拉、哥伦比亚等等。可能它们并不像花生核桃一样常见，但去当地的健康食品商店或在线寻找这些食品是有理由的：“一盎司的巴西坚果（约6到8个）含有777%日常摄入量的硒元素，硒元素是抗氧化剂，在DNA合成中扮演着重要角色，同时还能保护人体不受氧化性损伤和感染，”亚历山大米勒说道，她是Medifast的一位企业营养师。“体内硒元素含量不够就会导致与年龄相关的大脑功能衰退，”她补充说道。随着年龄的增加，体内硒元素的含量就会减少，所以补充起来吧！女性最佳抗老化食物.jpgSESAME SEEDS芝麻These are high in calcium and rich in other minerals like iron, magnesium, phosphorous, fibre, and more, says Annie Kay, lead nutritionist at Kripalu Center for Yoga & Health. Bones are made of more than calcium, so an overall mineral-rich diet, along with adequate and appropriate movement are a recipe for healthy bones for life. Try using tahini (which is made from sesame seeds) or sprinkling a handful or two into pasta salads.“芝麻富含钙元素，同时也富含其它的矿物质，如：铁元素、镁元素、磷元素、纤维素等等，”安妮凯说道，她是瑜伽与健康克里帕鲁中心的首席营养师。“骨骼不仅只含有钙元素，所以全面的富含矿物质的饮食以及适当恰当的运动是健康骨骼的食谱。”试着吃吃看芝麻酱（使用芝麻种子做成的）或者在通心粉沙拉上撒一两把芝麻。MUSHROOMS蘑菇Mushrooms are one of the few foods that naturally contain vitamin D, a vitamin most people dont have enough of, say Lyssie Lakatos and Tammy Lakatos Shames, The Nutrition Twins. Without vitamin D, you cant properly absorb calcium, which will lead to osteoporosis, broken bones and a hunched spine, and nothing ages you more than that.“蘑菇是为数不多的天然含有维他命D的食物，而大多数人的维他命D含量都不足，”营养双胞胎Lyssie Lakatos和Tammy Lakatos Shames说道。没有维他命D，你就不能有效的吸收钙元素，从而导致骨质疏松，骨折和驼背，没有什么比这些更能让人衰老了。OLIVES橄榄If youre a fan of this briny fruit (yes, fruit), theres no reason you shouldnt add it to salads, pasta dishes, and pretty much any other dish. Olives are an incredible source of polyphenols and other phytonutrients that help protect your DNA and keep you looking and feeling younger, says Dr. Sharon Moalem.如果你喜欢吃这种略咸的水果（是的，水果），那么你完全可以将它放到沙拉、意大利面和很多其它的食物中。“橄榄是帮助保护DNA和保持年轻的多酚类和其它植物营养素的极佳来源，” Sharon Moalem医生说道。印尼145岁老人或为目前世上最长寿的人Newly discovered worlds oldest man is 145-years-old but says hes ready to die印尼145岁老人或为目前世上最长寿的人The worlds oldest man has been named as an Indonesian who is believed to be a staggering 145-years-old but who wants to die.印尼145岁老人或为目前世上最长寿的人，他说自己已经活够了。印尼145岁老人或为目前世上最长寿的人.jpgMbah Gotho has emerged from obscurity with documentation recognised by Indonesian officials revealing he was born on December 31, 1870.据印尼官方文件记载，Mbah Gotho出生于1870年12月31日。He has outlived all 10 of his siblings as well as his four wives, the last of whom died in 1988.他已失去所有的10个兄弟姐妹以及4个妻子，这些人中最后一个死于1988年。All of his children have also died, and now he is survived by his grandchildren, great grandchildren, and great-great grandchildren.Mbah的所有孩子也都已经去世，只有孙子、曾孙还有玄孙还活在世上。If correct, that makes him significantly older than the verified oldest person in the world ever, a title that belongs to French woman Jeanne Calment, who lived to be 122.如果官方记载属实，他应该是目前世上最长寿的人了，这也将推翻此前法国女人Jeanne Calment活到122岁的记录。The super-senior citizen from Sragen, Central Java, was recently interviewed by regional reporters, and he said he has been through it all and would not mind passing on.这位长者来自中爪哇省的斯拉根，在当地最近的采访中，他说自己已经活够了。What I want is to die, he said. My grandchildren are all independent.他说：“现在我的孙子们都已完全独立，我已经没什么牵挂了。”Suryanto, Mbahs grandson, said his grandfather has been preparing for his death ever since he was 122, but it never seemed to come.据Mbah的孙子Suryanto描述，在122岁时Mba就开始为自己的身后事做准备了，但死神一直没有降临。He said: The gravestone there was made in 1992. That was 24 years ago.在1992年，他就给自己立好了的墓碑。到现在已经24年了。In addition, Suryanto said Mbahs family has already prepared a gravesite for him - near his childrens graves.家人们也为他准备了一块靠近他孩子坟墓的一个墓地。Whether or not he will ever be listed as the worlds oldest man however is open to question, as the paperwork has so far not been independently verified.由于出生日期至今仍没有被核实，Mbah是否会被列为世界上最长寿的人还有待考究。If so he will join to others without verifiable records who are purportedly older than Mbah - 171-year-old James Olofintuyi from Nigeria and 163-year-old Dhaqabo Ebba from Ethiopia.和他一样未被核实的还有来自尼日利亚的171岁的James Olofintuyi和来自埃塞俄比亚163岁的Dhaqabo Ebba。These days, his grandchildren say Mbah mostly sits listening to the radio because his eyesight is too poor to watch television .现在Mbah的日常消遣就是听收音机，由于视力太差已经没法看电视了。For the past three months, he has had to be spoon-fed and bathed as he has become increasingly frail.过去三个月，他吃饭和洗澡都是靠亲人帮助，越来越虚弱了。When asked what his secret to longevity is, Mbah replied: The recipe is just patience.被问到长寿秘诀是什么时，Mbah回答说：“秘方就是耐心。”有些碳水化合物并不会让你的体重增加Carbohydrates have largely been shunned by the health-conscious in recent years but certain kinds do not actually cause weight gain, research has indicated.研究表明：近年来，有健康意识的人很大程度上都避免摄入碳水化合物，但实际上有些碳水化合物并不会导致我们的体重增加。Known as resistant starches, they naturally occur in certain carbohydrate-rich foods such as beans and legumes, whole grains and even rice and potatoes.抗性淀粉存在于天然食品中，如大豆、豆类蔬菜、全谷物、甚至是大米和土豆等富含碳水化合物的食物当中。The Dukan and Atkins diets, both hugely popular, limit intake to little to no carbohydrates in their initial stages and have contributed to their bad reputation.Dukan和Atkins饮食减肥法十分火爆，在第一阶段对碳水化合物的摄入量有所限制，从很少到不摄入，因此声名不好。But consultant dietician Rebecca McManamon, from the British Dietetic Association, said carbs were an important part of our food intake and urged caution over reducing them too drastically.但英国饮食协会的咨询营养师Rebecca McManamon认为碳水化合物是食物摄入的重要一部分，并警告人们不要过多的减少碳水化合物的摄入量。You will achieve weight loss in the short term but it is not sustainable, she said.“短期内你的体重可能会减轻，但这并不是可持续的，”她说道。Carbohydrates per se will not make us gain weight. Certain fibres that we get from carbohydrates can be of benefit to us.“碳水化合物本身并不会让我们增重。我们从碳水化合物中获得的一些纤维素还能对我们有利。”Where people go wrong, Ms McManamon said, is with “portion distortion”.McManamon女士说道，人们理解错的是“配额失真”这个问题。“The portions that we are presented with in restaurants are often bigger than we require,” she explained.“通常，餐馆里所呈现给我们的碳水化合物比我们所需求的多很多，”她解释道。有些碳水化合物并不会让你的体重增加.jpgResistant starches get their name because they resist digestion and pass through our body differently to their refined counterparts.由于抗性淀粉拒绝消化，因为获得了名声抗性淀粉流动到了我们的体内，流动方式与精制碳水化合物截然不同。Unripe bananas, some seeds and brown rice flour also contain them.未成熟的香蕉、一些种子以及糙米粉也含有抗性淀粉。Dietitian Sian Porter says carbohydrates are such a broad category and people should know that they are not all the same.营养师Sian Porter说道，碳水化合物是一个十分广泛的范畴，人们应该知道不是所有的碳水化合物都是一样的。She said: It is the type and quantity of carbohydrate in our diet that is important.她说道：“饮食中碳水化合物的种类和质量才是我们应该关注的重点。”While we should reduc