保持健康最好的方法是什麼_風聞

【來源龍騰網】

評論原創翻譯：

Ethan James, studies B.A. Journalism (2024)

Do you know what happens to a Belgian guy when he stops exercising and eating healthily?

The same thing that happens to everyone else.

Fitness is a dying art in much of the Western World. And that’s a problem. It shouldn’t be socially acceptable to be anything more than a touch overweight.

Unless you have a medically diagnosed condition, stress-eat thanks to trauma or had a shitty dietary upbringing that’s damaged you for life, then I think there’s no excuse for obesity.

‘Fatphobia’ is a term that shouldn’t exist[1] . Aside from being the butt of a few cruel jokes, you’re not discriminated against in the world. Thankfully, most of the time, there’s a cure for being fat. It’s called fitness. 

Fitness is attained by a combination of Calorie burning Maintaining a healthy, balanced caloric intake

Here’s my advice on attaining that simply.

Make The Best Of Idle Time

Whenever I play multiplayer video games (usually first person shooters), there’s always this 90-second gap in between rounds. I used to spend that time waiting idly, eating snacks and texting on my phone. No need to change my loadout because my loadout is perfect.

But then I realised I could be making better use of that time.

So now, when I play video games, I lay my sit-up mat down on my bedroom floor and do sit-ups for the entire 90 seconds between games. It’s little things like these that can help you get a bit fitter. Non-gaming examples include Spontaneously dropping to the ground and doing 20 push-ups several times throughout your day. I will literally do this in the middle of class and will continue to do so despite the dirty looks.

伊桑·詹姆斯，（2024年的）新聞學學士。

你知道當一個比利時人停止鍛鍊和健康飲食會發生什麼嗎?

每個人都會遇到同樣的事。

在很多西方國家，健身是一門正在消亡的藝術。這是一個問題。社會不應該接受超重的任何東西。

除非你有醫學診斷的疾病，由於創傷造成的飲食壓力，或者有糟糕的飲食教養，這對你的生活造成了影響，那麼我認為沒有理由肥胖。

“肥胖恐懼症”是一個不應該存在的詞。除了成為一些殘酷笑話的笑柄，“肥胖”在這個世界上沒有受到歧視。值得慶幸的是，有一種治療肥胖的方法。叫做健身。

健身是通過燃燒卡路里和保持健康、平衡卡路里的攝入來實現的。

下面是我的建議。

充分利用空閒時間。

每當我玩多人電子遊戲時（通常是第一人稱射擊），兩回合之間總是有90秒的間隔。以前我總是無所事事地等着，吃一會零食，用手機發短信。我不需要更改我的遊戲設置，因為我的一些設置參數是很完美的。但後來我意識到我可以更好地利用那段時間。

所以現在，當我玩電子遊戲時，我把我的坐墊放在卧室地板上，在遊戲間隙做90秒的仰卧起坐。像這樣的小運動可以幫助你變得更健康。非遊戲的例子有：在一天中，自發地趴在地上做20次俯卧撐。我真的會在課堂上這樣做，而且我以後也會繼續這樣做，儘管這樣子做別人會用異樣的眼光看着我。

Sometimes you gotta run before you walk. When I say that, I mean it literally. Higher-intensity is more important than frequency when it comes to exercise and fitness, so amp up the intensity whenever you can, even if it’s only a little bit.

Stay on your feet. Always be moving when you can. I know desk jobs suck in that regard, but do whatever you can to keep the blood pumping. Take the stairs. Walk to work. Pick up your drycleaning instead of getting your assistant to. 

Every Calorie Counts

I assume I’m talking to an adult audience when I write this. And adult metabolisms suck. When you’re a kid, you can eat whatever you want. Won’t gain an ounce. But as an adult, if you even so much as look at a donut, your love handles stick with you for a week.

So exert some self-control. If you’re gonna treat yourself, don’t over-indulge. Don’t think a salad solves everything. Stop putting three sugars in your coffee.

Every unhealthy thing you eat is another few hours of lugging you down energy and fitness-wise. Limit it.

Eat Slowly - Chew Frequently[2]

My source explains it in much detail, but here’s a brief rundown of why chewing and eating slowly can do so much for your body

Helps everything digest faster, leading to quicker metabolism

People who eat slowly tend to eat less, as the brain has more time to tell the body when it’s actually full. This is key to helping you maintain a healthy diet and body weight

有時候你得先跑再走。我説的是字面意思。在鍛鍊和健身的時候，高強度比頻繁更重要，所以儘可能加大強度，即使只有一點點。

站起來。只要可以，就一定要多走動走動。我知道辦公室工作在這方面很難做到，但是盡你所能保持血液循環。爬樓梯。走路去上班。去拿乾洗的衣服，而不是讓你的助手去。

每一卡路里都很重要。

當我寫這篇文章的時候，我想我是在和一羣成年人説話。成年人的新陳代謝很糟糕。當你還是個孩子的時候，你可以想吃什麼就吃什麼。還不會增加一盎司。但作為一個成年人，如果你哪怕看一眼甜甜圈，你的腰間贅肉就會纏上你一週。

所以，要有一些自制力。如果你想善待自己，就不要放縱自己。不要以為沙拉就能解決一切。別再往咖啡里加三顆糖了。你吃的每一樣不健康的東西都要花另外幾個小時的時間去消耗你的能量和精力。限制卡路里的攝入。

慢慢吃——多咀嚼一下。

我的資料中很詳細地解釋了這一點，但這裏有一個簡短的綱要，説明了為什麼多咀嚼和慢慢吃對你的身體有這麼多好處。

這樣可以幫助你更快地消化食物，從而加快你的新陳代謝。

吃得慢的人往往吃得少，因為大腦有更多的時間告訴身體什麼時候已經吃飽了。

這是幫助你保持健康飲食和體重的關鍵。

This next quote

Food is complex and contains many types of molecules including proteins. Proteins are critical because they are broken down into amino acids, and amino acids are the building blocks for growth and development. They are vital for healthy life as we cannot create or store amino acids in our body. If we do not chew our food properly it creates a barrier to the digestion of proteins and ultimately to the digestion of amino acids.[3]

Something something amino acids something something growth and development. Basically, chewing is good.

Soft Drinks Bad?

I should really start taking my own advice here. I still drink soft drinks. But then again, my metabolism can afford to. 

Rebecca Hallie said it very well in her answer, but to paraphrase what she said…

Water good. Soda bad. Alcohol bad.

And those are certainly very, very wise words. Don’t drink sugary drinks, man.

Just Do It, Man

Most of the advice I’ve given in this answer so far seems to have been aimed at people who don’t want to actually work out work out. Do what you want, but high-intensity exercise is the key. Apart from diet.

My true advice?

Eat better.

Sleep well.

Get a gym membership.

Stop making excuses

Work out until you can’t breathe, then keep going

Trust me.

下一個引用：

食物是複雜的，包含多種分子，包括蛋白質。蛋白質是至關重要的，因為它們被分解成氨基酸，而氨基酸是生長和發育的基石。因為我們的身體不能製造或儲存氨基酸，所以它們對健康的生活至關重要。如果我們咀嚼食物的方式不正確，就會對蛋白質的消化造成障礙，並最終阻礙氨基酸的消化。一些氨基酸可以促進一定程度的生長發育。所以基本上來説，咀嚼是好事。

碳酸飲料不好嗎？

我真該開始接受我自己的建議了。我仍然還在喝碳酸飲料。不過話説回來，我的新陳代謝能力可以。

麗貝卡·哈利在她的回答中説得很好，我轉述一下她説的話……

水很好。蘇打水不好。酒精也不好。

這些都是非常非常明智的話。別喝含糖飲料，夥計。

就這麼做吧，夥計。

到目前為止，我在這個問題上給出的大多數建議似乎都是針對那些不想真正鍛鍊的人。做你想做的，但高強度的鍛鍊是關鍵。

除了飲食方面。

我其他的一些建議是：

吃得更好。

睡個好覺。

辦一個健身房會員。

別再找藉口了。

鍛鍊直到你不能呼吸，然後繼續鍛鍊。

相信我。

Rafael Eliassen

Diet is the key. Eat well to look good and actually be good from the inside.

If you end up eating more, burn those extra calories through the workout.

Make your mind a peaceful place. Without peace of mind, you can’t stay fit.

Don’t either binge eat or starve yourself. Maintain a balance.

Add effective supplements to your diet like protein, multivitamins, etc.

Spread awareness of the benefits of living a healthy life. Help others to stay fit.

Develop a strong will power. It will help a lot in staying focused.

20 minutes of daily walk will keep your body away from various diseases.

List the benefits of a fit lifestyle. It will give a huge mental boost.

Practice yoga. Along with a fit body, it also contributes to a successful life.

拉斐爾·埃利亞森

飲食是關鍵。

吃得好不僅是讓自己看起來很好，實際上是從內體現出的健康。

如果你吃的多，那就通過鍛鍊燃燒這些額外的卡路里。

讓你的內心充滿寧靜。沒有平和的心態，你就無法保持健康。

不要暴飲暴食或讓自己捱餓。保持一個平衡。

在日常飲食中添加一些有效的補充物，如蛋白質、多種維生素等。

宣傳健康生活的益處。幫助他人保持健康。

培養堅強的意志力。這對保持專注會很有幫助。

每天20分鐘的步行會使你的身體遠離各種疾病。

列出健康生活方式的好處。它會給人極大的精神鼓舞。

練習瑜伽。除了能帶給你一個健康的身體，它還有助於成功的生活。

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