保持健康最好的方法是什么

【来源龙腾网】

评论原创翻译：

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）新闻学学士。

你知道当一个比利时人停止锻炼和健康饮食会发生什么吗?

每个人都会遇到同样的事。

在很多西方国家，健身是一门正在消亡的艺术。这是一个问题。社会不应该接受超重的任何东西。

除非你有医学诊断的疾病，由于创伤造成的饮食压力，或者有糟糕的饮食教养，这对你的生活造成了影响，那么我认为没有理由肥胖。

“肥胖恐惧症”是一个不应该存在的词。除了成为一些残酷笑话的笑柄，“肥胖”在这个世界上没有受到歧视。值得庆幸的是，有一种治疗肥胖的方法。叫做健身。

健身是通过燃烧卡路里和保持健康、平衡卡路里的摄入来实现的。

下面是我的建议。

充分利用空闲时间。

每当我玩多人电子游戏时（通常是第一人称射击），两回合之间总是有90秒的间隔。以前我总是无所事事地等着，吃一会零食，用手机发短信。我不需要更改我的游戏设置，因为我的一些设置参数是很完美的。但后来我意识到我可以更好地利用那段时间。

所以现在，当我玩电子游戏时，我把我的坐垫放在卧室地板上，在游戏间隙做90秒的仰卧起坐。像这样的小运动可以帮助你变得更健康。非游戏的例子有：在一天中，自发地趴在地上做20次俯卧撑。我真的会在课堂上这样做，而且我以后也会继续这样做，尽管这样子做别人会用异样的眼光看着我。

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

有时候你得先跑再走。我说的是字面意思。在锻炼和健身的时候，高强度比频繁更重要，所以尽可能加大强度，即使只有一点点。

站起来。只要可以，就一定要多走动走动。我知道办公室工作在这方面很难做到，但是尽你所能保持血液循环。爬楼梯。走路去上班。去拿干洗的衣服，而不是让你的助手去。

每一卡路里都很重要。

当我写这篇文章的时候，我想我是在和一群成年人说话。成年人的新陈代谢很糟糕。当你还是个孩子的时候，你可以想吃什么就吃什么。还不会增加一盎司。但作为一个成年人，如果你哪怕看一眼甜甜圈，你的腰间赘肉就会缠上你一周。

所以，要有一些自制力。如果你想善待自己，就不要放纵自己。不要以为沙拉就能解决一切。别再往咖啡里加三颗糖了。你吃的每一样不健康的东西都要花另外几个小时的时间去消耗你的能量和精力。限制卡路里的摄入。

慢慢吃——多咀嚼一下。

我的资料中很详细地解释了这一点，但这里有一个简短的纲要，说明了为什么多咀嚼和慢慢吃对你的身体有这么多好处。

这样可以帮助你更快地消化食物，从而加快你的新陈代谢。

吃得慢的人往往吃得少，因为大脑有更多的时间告诉身体什么时候已经吃饱了。

这是帮助你保持健康饮食和体重的关键。

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.

下一个引用：

食物是复杂的，包含多种分子，包括蛋白质。蛋白质是至关重要的，因为它们被分解成氨基酸，而氨基酸是生长和发育的基石。因为我们的身体不能制造或储存氨基酸，所以它们对健康的生活至关重要。如果我们咀嚼食物的方式不正确，就会对蛋白质的消化造成障碍，并最终阻碍氨基酸的消化。一些氨基酸可以促进一定程度的生长发育。所以基本上来说，咀嚼是好事。

碳酸饮料不好吗？

我真该开始接受我自己的建议了。我仍然还在喝碳酸饮料。不过话说回来，我的新陈代谢能力可以。

丽贝卡·哈利在她的回答中说得很好，我转述一下她说的话……

水很好。苏打水不好。酒精也不好。

这些都是非常非常明智的话。别喝含糖饮料，伙计。

就这么做吧，伙计。

到目前为止，我在这个问题上给出的大多数建议似乎都是针对那些不想真正锻炼的人。做你想做的，但高强度的锻炼是关键。

除了饮食方面。

我其他的一些建议是：

吃得更好。

睡个好觉。

办一个健身房会员。

别再找借口了。

锻炼直到你不能呼吸，然后继续锻炼。

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.

拉斐尔·埃利亚森

饮食是关键。

吃得好不仅是让自己看起来很好，实际上是从内体现出的健康。

如果你吃的多，那就通过锻炼燃烧这些额外的卡路里。

让你的内心充满宁静。没有平和的心态，你就无法保持健康。

不要暴饮暴食或让自己挨饿。保持一个平衡。

在日常饮食中添加一些有效的补充物，如蛋白质、多种维生素等。

宣传健康生活的益处。帮助他人保持健康。

培养坚强的意志力。这对保持专注会很有帮助。

每天20分钟的步行会使你的身体远离各种疾病。

列出健康生活方式的好处。它会给人极大的精神鼓舞。

练习瑜伽。除了能带给你一个健康的身体，它还有助于成功的生活。

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