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我不可能做到别人要求我做每一件事,我只有足够时间去做我该去做的事情。如果我无法把每件事情都作到尽善尽美,这便意味着我想做的事情已经超过了我该去做。认清了自己的人生坐标,我的生活变得更为简单了,作息安排也更为合理。 魅力由它而生,它是苦难的根源,也是塑造坚强现在的原因。愿意相信别人,能够承担别人的信任,相信别人却是极其艰难的决定。心底的秘密存在于过去,找到那个能接受过去的人,就能有勇气焚毁所有的担心,融化冰封的城堡,让世界大地回春。

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Rules to Live By for Heart Health  

2012-05-18 14:45:55|  分类: message |  标签: |举报 |字号 订阅

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Rules to Live By for Heart Health - die rose - die rose的博客

Heart disease causes over 600,000 deaths every year in the U.S., with another 27 million Americans living with it every day. Here are 10 moves you can make for a healthier heart.

 heart-health-doctor
1You can prevent heart attacks

 1你可以预防心脏病
Heart disease causes over 600,000 deaths every year in the U.S., with another 27 million Americans living with it every day. Fortunately, some simple dietary and lifestyle changes can go a long way in reducing your risk.

 心脏病每年在美国造成六十万人死亡,另外还有两千七百万美国人天天与心脏病为伴生活。幸运的是,一些简单的膳食和生活方式方面的改善可以大大降低患心脏病的风险。
"Set small goals for yourself over time to avoid the discouragement that comes when you can’t make changes that are too large or too fast," advises Nancy Trygar Artinian, PhD, RN-BC, director of the Center for Health Research at Wayne State University’s College of Nursing in Detroit. "And then keep an eye on yourself."

 “你可以给自己设立一段时间的小目标,来避免因你不能做出做出太大或太过迅猛的改变所带来的沮丧感。”Nancy Trygar Artinian建议道,Artinian是位博士,担任位于底特律的韦恩州立大学护士学院健康研究中心的主任,“然后监督自己执行计划。”
Here are 10 moves you can make for a healthier heart.

 下面是10种做法,你可以拥有更健康的心脏。
whole-grain-heart

  whole-grain-heart
  2Choose whole grains over refined grains

 2选择全麸谷类而非精制谷物
Anything in whole-grain "kernel" form, including whole-wheat flour, brown rice, and oatmeal, is a heart-healthier choice than refined products such as white bread or white rice, notes Artinian. "If you don’t have the whole grain, you’re just left with the starch inside that kernel, and not the fiber and other nutrients that lower your cholesterol," she says.

 任何全麦“粒‘形式的食物——包括全麦面粉、糙米和燕麦,相比白面包、精米等精制食品而言,对心脏更有益处,Artinian指出。“如果你不食用全麦,那么你吃到的仅仅是麦粒里面的淀粉,而不是可以降低你胆固醇的纤维和其他营养素。”她说道。
The fiber in whole grains will also keep you feeling more full, helping reduce the number of calories you eat—also a good thing for the heart.

 全麦里面的纤维还可以增加你的饱腹感,帮忙减少你所食用的卡路里的数量——这同样对心脏有好处。
salmon-good-heart

  salmon-good-heart
  3Eat oily fish

 3吃油性鱼类
Salmon and tuna, among other oily fish, contain omega-3 fatty acids that have been found to lower the risk of heart disease by reducing blood pressure and cholesterol levels. Omega-3s have also been shown to slow down the build up of plaque and blood clots, which can clog up the arteries.

 在油性鱼类汇总,鲑鱼和吞拿鱼富含不饱和脂肪酸欧米茄-3,已被证实可以降低血压和胆固醇水平,从而降低患心脏病的风险。欧米茄-3脂肪酸已被证明可减缓会造成动脉阻塞的斑块和血凝块的形成。
The American Heart Association (AHA) recommends eating at least two 3.5-ounce servings of oily fish a week to keep the heart running like a well-oiled machine. If you have a choice, advises Artinian, always go with a natural source of omega-3 over a supplement.

 美国心脏学会建议每周至少食用两条3.5盎司分量的油性鱼类,来保持心脏像上好油的机器一样运转。Artinian建议道,如果可以的话,最好总是食用天然的欧米茄-3,而不是将其作为补充物。
cholesterol-test-heart

  cholesterol-test-heart
  4Get a cholesterol test

 4做胆固醇测试
Too much cholesterol—a wax-like substance that circulates throughout the body—can lead to the hardening of the arteries, heart disease, and a greater risk of a heart attack. Yet you can have high cholesterol and never know it. Hence, don’t wait for warning signs or symptoms. In order to keep cholesterol levels in check, the AHA recommends that healthy adults ages 20 or older get a cholesterol test once every 5 years.

 太多的胆固醇——一种蜡状的在全身上下循环的物质——会造成动脉硬化、心脏病,更大的心脏病发作的风险。然而你可能拥有高胆固醇却从不知晓。因此,不要一直等到出现警示迹象或症状的时候。为了保持胆固醇水平在可控制的范围,美国心脏学会建议20岁及以上的健康成年人每5年做一次胆固醇测试。
People at risk for heart disease may need to be tested more frequently so that the results can be used to guide treatment, notes Artinian.

 有患心脏病风险的人们可能需要测试得更频繁些,这样测试结果可以用来指导治疗,Artinian指出。
deck-cards-meat

  deck-cards-meat
  5Avoid meat

 5 避免吃肉类
A heart-healthy diet should contain no more than 6 ounces of cooked lean meat a day. (A standard serving size is 3 ounces, or about the size of a deck of cards.)

 一份有利于心脏健康的膳食应该每天包含不超过6盎司的烹调过的瘦肉。(标准的食用分量是3盎司,或者说是一副扑克牌的大小。)
"Pay close attention to the kind of meat you eat," she suggests. "Give preference to chicken over a sirloin steak, for example, as red meats are higher in saturated fat and cholesterol."

 “密切注意你所吃的肉的种类。”她建议道,“比如说,和菲力牛排相比,优先选择鸡肉,因为红色肉的饱和脂肪和胆固醇的含量更高。”
Further, avoid meats that have been smoked, as these can carry unhealthy additives such as blood-pressure-raising salt.

 此外,避免吃那些烟熏过的肉,因为那些肉可能会带有不健康的添加剂,比如说会提高血压的盐。
exercise-good-heart

  exercise-good-heart
  6Get exercise

 6做运动
Getting your heart pumping with at least 30 minutes of moderate-level exercise on most days of the week will help stave off heart disease, according to the AHA. Artinian also recommends staying conscious of how active you are while you exercise. A fast-paced walk or jog, for example, will do your heart more good than a leisurely stroll.

据美国心脏学会称,使你的心脏在一周的大多数日子里都至少有30分钟的中度水平的运动可以帮你避开心脏病。Artinian也建议在你做运动的时候,要清醒地知道自己的活跃程度。比如说,快步走或者慢跑比起悠闲的散步对心脏更有益处。
And don’t forget to pair physical activity with a relatively low-calorie diet. "Only take in as many calories as you expend through exercise," adds Artinian.

 同时别忘了为身体活动配上一份相对低卡路里的膳食。“只摄入与运动中消耗的卡路里等量的卡路里。”Artinian补充道。
food-label-heart

  food-label-heart
  7Read food labels

 7阅读食品标签
Always check the food label before purchasing or consuming any product, recommends Artinian, and avoid foods that are marked as high in calories, sodium, or saturated fat.

Artinian建议,在购买或使用任何食品前,总是检查一下食品标签,避开那些标签上卡路里、钠或饱和脂肪含量高的食物。
But be sure to do your math. Labels will list both serving size and how many calories and other nutrients there are in a serving, so a little multiplication or division may be necessary. "You can’t just assume that whole can is a serving," Artinian says.

 diabetes-smart

8Be diabetes savvy

 但是要确保你自己做一下计算。标签会同时列出食用分量和每一分量中的卡路里和其他营养素的量,所以一点乘法或除法可能是必要的。“你不能就那么认为整一罐就是一份。”Artinian说道。diabetes-smart

8做一个对糖尿病懂行的人
Diabetes is a risk factor for heart disease. In fact, at least 65% of people with diabetes die from some cardiovascular cause, according to the AHA. So avoiding the risk factors for diabetes—including obesity, physical inactivity, and a diet high in unhealthy carbohydrates (carbs that are high in calories and low in nutrients and fiber)—is a good heart-healthy idea.

 糖尿病是引起心脏病的一个危险因素。事实上,据美国心脏学会称,至少65%的患糖尿病的人死于一些心血管病。所以避免那些造成糖尿病的危险因素——包括肥胖、体能活动不足、不健康的碳水化合物(那些卡路里含量高、营养素和纤维含量低的碳水化合物)含量高的膳食——是保持心脏健康的一个好方法。
If you are already one of the 26 million diabetics in the U.S., then it’s in your heart’s best interest to keep the condition under control. A diabetic should maintain a blood pressure below 130 mm Hg (systolic) and 80 mm Hg (diastolic), suggests Artinian. You should also have your blood sugar checked regularly, keeping the fasting blood-sugar level below 110 mg/dL. sugar-bad-heart

9Steer clear of added sugar

 如果你已经是美国两千六百万糖尿病患者中的一员了,保持身体状况处于可控制范围完全是为了心脏好。一个糖尿病患者应该保持收缩压在130mmHg以下,舒张压在80mmHg以下,Artinian建议。你还应该定期检测血糖,保持禁食血糖水平在110mg/dL以下。

sugar-bad-heart

9避开添加糖
Consuming a diet that has too many sweets and processed starches has been associated with a greater risk of heart disease. So, whether you are diabetic or not, it is best to avoid added sugar, which is sugar added by a manufacturer and that can ramp up the calories in desserts, candy, and sweetened beverages. The AHA suggests no more than 100 calories of added sugar a day for women, 150 for men.

 食用一份含有过量糖和加工过淀粉的膳食已经和增加患上心脏病的风险联系起来了。所以,无论你是否是糖尿病患者,都最好避开添加糖。添加糖指的是由生产商添加的糖,它可以提高甜点、糖果和甜饮料中的卡路里。美国心脏学会建议一天之内女性的添加糖量不要超过100卡路里,男性的不超过150卡路里。
The human body doesn’t need sugar to function properly, and the extra calories could go straight to your waistline. salt-teaspoon

10Be stingy with salt

 人类的身体不需要糖来保证正常运转,并且多余的卡路里可能会直接到你的腰身部位。salt-teaspoon

10少用盐
To keep your blood pressure under control, and therefore lower your risk of heart disease, limit yourself to about half a teaspoon of salt a day, the AHA advises.

 美国心脏学会建议,为了保证血压在可控制范围,从而降低患心脏病的风险,要限制自己每天只摄入半勺盐。
Even though many foods naturally contain salt, up to 75% of the salt in the typical American diet comes from processed foods—everything from soups to salad dressings. The ADA recommends choosing foods without added salt, and preparing home-cooked meals with little or no salt.

 尽管说许多事物本身就包含了盐分,典型的美式膳食中有75%的盐来自加工食品——从汤到沙拉酱的各式食品。美国糖尿病学会建议选择那些不包含添加盐的食品,并且在做家常菜时不放或少放盐。
fruit-good-for-heart

11Eat fruits, veggies, and low-fat dairy products

fruit-good-for-heart  

11吃水果、蔬菜和低脂乳制品
One of the easiest ways to stay heart healthy is to simply eat more of the foods you’ve always known are good for you. This includes choosing nonfat or low-fat dairy products over whole-milk products and eating a colorful variety of fruits and vegetables.

 保持心脏健康的一个最简答的方式就是只吃那些你一直都知道对你有益的食物。这包括选择脱脂或低脂乳制品而不是全脂牛奶,吃不同种类的水果和蔬菜。
"All fruits and veggies are rich sources of vitamins and fibers. You want to have an assortment," Artinian says. "The more, the better."

 “所有的水果和蔬菜都是维他命和纤维素的丰富来源。你想要有个分类,”Artinian说,“那么种类越多越好。”
The AHA recommends that adults consume at least 4.5 cups of fruits and vegetables a day, with an emphasis on raw or roasted over canned or frozen. (The latter tend to have more added salt.)

 美国心脏学会建议成人一天至少消耗4.5杯的蔬菜和水果,特别是生的或烤了的,而不是罐装的或者是冷冻的(后者往往含有添加盐)。

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