Healthy eating, like many things, doesn't have to be an all-or-nothing enterprise. If you're looking to eat healthier, here are a few simple things you can do that don't involve an extreme diet.
Figure out the problem.
It's important to know what you're trying to fix. You would just first of all get to the root of the problem and see what the main obstacles are. 110 . If you decide that you spend too much time mindlessly snacking, maybe it's because your meals aren't filling enough, or you need more nutritionally-balanced snacks around.
Start small,
Make one or two changes to your daily routine and see how that goes. If it's doable and sustainable, try adding another change and see how that feels. 1 . If the habit you are developing is customized( 定制 )to you , to your lifestyle , to how you feel and to your reality, it will be easy for you to repeat it and to make it a habit.
2 .
We have become increasingly dependent upon processed and convenient restaurant meals. Our taste buds( 味蕾 )can come to long for these high-fat , high-salt food. Cooking more often can often improve your dietary quality and decrease your reliance upon these foods.
Add some fibre.
Many of us feel "full and energized" after a high-fibre meal or snack. Remember that fibre fills us up on few calories. 3 . High-fibre diets have been linked to a range of health benefits, including protecting against disease. We should choose whole grains, and add chia seeds to things like cereal or yogurt to boost their fibre content.
Use smaller plates.
Using smaller plates at meal time is an easy thing to do that can bring us big benefits. 4 . Make sure that half your plate is covered in fruits or veggies.
Make a commitment to focus on life-long behaviour change using strategies that are healthy, enjoyable and therefore sustainable.
A . Cook more at home.
B . Rely on restaurant meals.
C . It's about building new habits.
D . Then, you can look at the cause.
E.You can turn to your friends for help if necessary.
F.It slows digestion , lowers cholesterol( 胆固醇 )and stabilizes blood sugars.
G.This will help to control portion( 食物的一份 )sizes so that you can be a more mindful eater.
1 . D
2 . C
3 . A
4 . F
5 . G
【分析】
本文是一篇说明文。文章介绍了拥有健康饮食的五种方法。
1 .根据下文 “If you decide that you spend too much time mindlessly snacking, maybe it's because your meals aren't filling enough, or you need more nutritionally-balanced snacks around. (如果你决定花太多时间盲目地吃零食,可能是因为你的三餐吃得不够饱,或者你需要更多营养均衡的零食。) ” 可知,下文是在为自己不健康的饮食找原因。 D 选项 “Then, you can look at the cause.” (然后,你可以看看原因。)符合题意,故选 D 项。
2 .根据上文 “If it's doable and sustainable, try adding another change and see how that feels. (如果这是可行的和可持续的,试着增加另一个改变,看看感觉如何。) ” 以及下文 “If the habit you are developing is customized( 定制 )to you , to your lifestyle , to how you feel and to your reality, it will be easy for you to repeat it and to make it a habit. (如果你正在养成的习惯是为你、你的生活方式、你的感觉和你的现实量身定做的,那么你就很容易重复它并使它成为一种习惯。) ” 可知,增加的改变是养成一个新的习惯。 C 选项 “It's about building new habits.” (关于建立新的习惯。)符合题意,故选 C 项。
3 .根据下文 “Cooking more often can often improve your dietary quality and decrease your reliance upon these foods. (经常烹饪可以改善你的饮食质量,减少你对这些食物的依赖。) ” 可知,本段是讲养成一个健康的饮食的方法是多在家做饭。 A 选项 “Cook more at home.” (多在家做饭。)符合题意,故选 A 项。
4 .根据前文 “Remember that fibre fills us up on few calories. (记住,纤维能让我们在卡路里很少的情况下获得饱腹感。) ” 以及下文 “High-fibre diets have been linked to a range of health benefits, including protecting against disease. (高纤维饮食与一系列健康益处有关,包括预防疾病。) ” 可猜测,划线处描写的是食用纤维的好处。 F 选项 “It slows digestion , lowers cholesterol( 胆固醇 )and stabilizes blood sugars.” (它可以减缓消化,降低胆固醇,稳定血糖。)符合题意,故选 F 项。
5 .根据前文 “Using smaller plates at meal time is an easy thing to do that can bring us big benefits. (在用餐时间使用较小的盘子是一件容易的事情,可以给我们带来很大的好处。) ” 可知,本段是讲述在用餐时间使用较小的盘子的好处。 G 选项 “This will help to control portion( 食物的一份 )sizes so that you can be a more mindful eater.” (这将有助于控制食物的份量,这样你就能成为一个更专注的食客。)符合题意,故选 G 项。
请认真阅读下列短文,并根据所读内容在文章后表格中的空格里填入一个最恰当的单词。注意:每个空格只填1个单词。
Feeling extreme loneliness can increase an older person’s risk of premature (过早的)death by 14 percent, according to research by John Cacioppo, professor of psychology at the University of Chicago.
Cacioppo and his colleagues’ work shows that the impact of loneliness on premature death is nearly as strong as the impact of disadvantaged socioeconomic status, which they found increases the chances of dying early by 19 percent. A 2010 meta﹣analysis showed that loneliness has twice as much impact on early death as obesity does, he said.
The researchers looked at dramatic differences in the rate of decline in physical and mental health as people aged. Cacioppo and his colleagues have examined the role of satisfying relationships on older people to develop their resilience ([rɪˈzɪliəns] 快速恢复的能力;适应力), the ability to feel better quickly after something unpleasant, and grow from stresses in life.
The consequences for health are dramatic, as feeling isolated or separated from others can disturb sleep, elevate blood pressure, increase morning rises in the stress hormone cortisol ([‘kɔ:tɪsɒl] 皮质醇), change the gene expression in immune cells, increase depression and lower overall subjective well﹣being, Cacioppo pointed out in a talk, “ Rewarding Social Connections Promote Successful Aging.”
Cacioppo, one of the nation’s leading experts on loneliness, said older people can avoid the consequences of loneliness by staying in touch with former co﹣workers, taking part in family traditions, and sharing good times with family and friends ﹣ all of which give older adults a chance to connect with others about whom they care and who care about them.
”Retiring to Florida to live in a warmer climate among strangers isn’t necessarily a good idea if it means you are disconnected from the people who mean much to you,” said Cacioppo. Population changes make understanding the role of loneliness and health all the more important,he explained. “People have to think about how to protect themselves from depression, low subjective well﹣being and early death. “
Although some people are happy to be alone, most people develop from social situations in which they provide mutual support and establish a strong bond. Evolution encourages people to work together to survive and accordingly most people enjoy companionship compared to be alone.
It is not solitude (独处)or physical isolation itself, but rather the subjective sense of isolation that Cacioppo’s work shows to be so destructive. Older people living alone are not necessarily lonely if they remain actively engaged in social life and enjoy the company of those around them. Some aspects of aging, such as blindness and loss of hearing, however, place people at special risk of becoming isolated and lonely, he said.
Passage outline | Supporting details |
The main idea | Chances are that older people will die early if they feel extremely 51.. |
52. with loneliness | • Like disadvantaged socioeconomic status and obesity, loneliness can 53. old men’s premature death. • When 54. from others, one will find physical health impacted and tend to feel depressive and unhappy. |
Suggestions | • Keep in touch with others and take part in 55. activities. • Choosing to live in a pleasant climate don’t necessarily make sense if the elder are disconnected from people who are 56. to them. • Think about how to57. depression, low subjective well﹣being and early death. • Work together with others to 58., to gain mutual support and establish a strong bond. |
Conclusions | • The sense of isolation, rather than solitude or physical isolation itself, isn’t 59.to elders. • Living alone doesn’t mean loneliness if older people live an 60. social life. |