UnitHealthyeating（悦读话题）《悦读教材》英语一轮复习（人教三）

学必求其心得，业必贵于专精学必求其心得，业必贵于专精学必求其心得，业必贵于专精Unit2HealthyeatingOnequestionI’mfrequentlyaskedis＂What’sthesecrettoahealthydiet?＂Theanswerisn’tallthatmysterious.Youjusthavetokeepsomebasicguidelinesinmind，beginningwith：经常有人问我:＂健康饮食有什么秘诀?＂其实答案并不神秘。你只需要遵循以下这些基本准则：1.Usesmallerplates。用小点的盘子。Whetheryou’realreadytrimortryingtoloseweight,oneofthebestthingsyoucandoforyourwaistlineandyourhealthistodownsizeyourdishware。CornellUniversitynutritionresearcherBrianWansink,PhD，hasfoundthatswitchingfroma12—inchtoa10—inchplateleadspeopletoeat22percentfewercalories.Ifyoudownsizedonlyyourdinnerplate,you'dbeeliminatingmorethan5,000caloriesamonthfromyourdiet。Itreallyisthatsimple。不管你是已拥有苗条身材还是想减肥，掌控你的腰围和健康的最好的办法之一就是缩小餐具的尺寸。康奈尔大学营养学研究员布莱恩·文森克博士发现，把盘子从12英寸缩小到10英寸，可以使人们少摄入22%的卡路里.即使你只在晚饭时用小点的盘子，一个月下来你也可以从饮食中减少5000卡路里的摄入。就是这么简单.2.Makehalfofeverymealfruitsorvegetables。每顿饭都要保证一半是水果或蔬菜。Atbreakfast，fillyourbowlhalfwaywithcereal,thentopitoffwithberriesorslicedbanana.Atlunch，eatasmaller—orhalf—sandwich,andaddtwopiecesoffruit。Atdinner，makesureyourplateisatleast50percentsalad,broccoli,asparagus，cauliflower,orwhateverveggieyouchoose。Thisensuresthatyougetenoughnutrientsandautomaticallyreducestheamountoffatandcaloriesyouconsume(providedyoudon'tgocrazywithfattydressingsandtoppings).早餐时可以吃半碗燕麦片,加浆果或香蕉片。午饭吃一个小点的（或半块）三明治和两块水果.晚饭保证你的餐盘里至少有50%的沙拉、西兰花、芦笋、花椰菜或者你自己喜欢吃的任何蔬菜.这不仅能保证你所需要的营养，而且能减少脂肪和卡路里的消耗（前提是你不迷恋多脂调味料和配料）。3。Don’teatontherun。吃饭要细嚼慢咽。Thefirstproblemwithgrabbingandgulpingisthatitusuallymeansfastfood.Andevenasmallishfastfoodlunch（smallburger,mediumfries,dietsoda）deliversaround800calories—morethantheaveragewomanwouldwanttogetatdinner.Whenweeatonthego,ourbrainstendtoregisterthefoodasasnack—regardlessofhowmanycaloriesweconsume-leadingustoovereatatournextmeal。狼吞虎咽通常意味着快餐。即使是很小份的快餐午饭（小汉堡、中包薯条、无糖汽水）热量也都有差不多800卡路里,这超过了一般女性想在晚饭时摄入的热量.当我们狼吞虎咽时,不管我们消耗了多少卡路里，大脑都会默认这些食物是零食，这会让我们下顿饭时吃得更多。4.Theshortertheingredientlist，thebetter。营养成分列表越短越好.Mostofthehealthiestfoodshaveonlyoneingredient：Thinkbroccoli,spinach，blueberries,etc。Longerlistsgenerallymeanmoresugar，moresalt，moreartificialflavors.Moreunhealthystuff.绝大多数的健康食物都只有一种成分：比如西兰花、菠菜、蓝莓等。较长的营养成分列表通常意味着更多的糖和盐,更多的人工香料和更多的不健康的添加剂。5。Nutritiousfooddoesn’thavetobeexpensive.有营养的食物不一定昂贵。Thesmartchoicescostnomore.Infact，therewasapotentialsmallsavingsassociatedwiththehealthyselections。Andthat’swithoutconsideringsucheconomicaloptionsasoccasionallysubstitutingbeansorlentilsformeat，ormakingasandwichathomeratherthanspendingmoneyatarestaurant.如果选择得当，有营养的食物并不昂贵。事实上，健康的选择甚至还可能省钱。偶尔用黄豆或扁豆来代替肉,或者是在家自己做三明治，而不是去饭店花钱吃，这些选择既经济又健康.6。Takeanextratenminutesadaytopreparehealthymeals。每天多花十分钟时间准备健康的饭菜.Bydevotingafewminutestoplanningformorenutritiouseating，youinvestinyourownhealthandthatofyourfamily。AndwhenIsayfew,Imeanit：StudiesfromUCLAsuggestthatawholesomehome-cookeddinnertakesonlyabouttenminuteslongertoprepare，onaverage,thanservingprocessedorready-madefood.Ifyoumakeenoughforleftoversyou’llsavetimeinthelongrun.Anddon’tforget:Obesity,diabetes，andheartdiseaseallleadtodoctorandhospitalvisits—whichtakealotoftime。每天花几分钟时间烹饪更有营养的饭菜，这对你和你的家人都有好处。这里说的几分钟，我是说真的：加州大学洛杉矶分校的研究认为，自己做一份有益健康的晚饭，比去饭店和叫外卖只约十分钟。如果你做的饭多得够下一顿吃，长期下来还会省下更多的时间。并且不要忘了：肥胖、糖尿病和心脏病会把你送进医院，这会浪费你更多的时间。7。Retrainyourpalate。反复训练你的味蕾.Asany5-year—oldorpickyeatercanattest,familiarityisapowerfuldriverofdietarypreference.Buttastebudsaremalleableandcanbetaughttoappreciatenewandsubtlerflavors.Whenyouswapprocessed,high—fat，sodium—packed，andoversweetenedfoodforhealthierfare,itcantakeonetotwoweeksbeforeyourtastebudsacclimate。Don’texpecttolovenewflavorsrightaway(andcertainlydon'texpectyourkidsto）。Justkeepservingthenewdishes,andsoonneitheryounoryourpalatewillrecallwhatallthefusswasabout.。任何一个5岁的小孩和挑食者都可以证明，饮食偏好主要是因为对某种食物的熟悉。但是味蕾具有可塑性，可以学会接受新的微妙的味道。当你从高脂肪、高钠和高糖的饮食转变为较为健康的饮食时,你的味蕾可能需要一两个礼拜才能适应。不要指望立刻就能爱上新的口味（也不要指望你的孩子能）。继续吃对你来说新的菜肴,很快你和你的味蕾都会忘了刚开始的不习惯。8。Stopeatingbeforeyoufeelfull.吃饱之前就停止进食。Slowthepaceofyourmeals。Payattentiontowhatyou’reeating。Andcallitquitswhenyou’reabout80percentfull。Afterapause,you’lllikelyfindthat＂mostlyfull＂isfullenough.Studiesindicatethatsimplybyeatingataleisurelypace，youcoulddropupto20poundsayear。放慢吃饭速度，注意看看你在吃什么.吃到八分饱时就不要再吃了.过一会儿你就会发现，＂八分饱＂就足够饱了。研究表明，只要放慢进食速度，你每年就能减掉20磅的体重。9.Sitdowntodinnerwiththeentirefamily。坐下来与家人共进晚餐。Kidswhoeatwiththeirparentsarelesslikelytoconsumejunkfood,lesslikelytoovereat，andlesslikelytobeoverweight。Parentswhoeatwiththeirchildrenreportgreatersatisfactionwithfamilylife.Andfamilieswhoeattogetherarefarlesslikelytobeplaguedbyeatingdisorders，druguse,smoking,andalcoholabuse.That'saremarkablebenefittosomethingassimpleassittingdowntogetherforafamilymeal。和父母一起吃饭的孩子吃到垃圾食品、吃得太多和体重超重的可能性都比较小;和孩子一起吃饭的父母，会觉得家庭生活更幸福.而且和家人一起吃饭的人，很少有可能存在饮食不规律、滥用毒品、吸烟和酗酒的问题。只是和家人坐在一起吃饭这么简单的事情，好处就这么显而易见。10。Youreallyarewhat