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盘点10个日常生活中有效降血压的办法(中)

时间:2016-11-30 23:51来源:互联网 提供网友:mapleleaf   字体: [ ]
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   7.Improve Your diet

  7.改善饮食
  You will almost certainly have heard the saying that you are what you eat!
  你肯定听说过“人如其食”这句谚语。
  It can be easy to tell someone to improve their diet but it is a difficult change to make.
  告诉别人改善饮食很容易,但改变很难。
  There is, however, no getting away from the fact that if you have received a diagnosis1 of high blood pressure problems then the chances are that your diet is less than ideal
  但如果你收到高血压的诊断书,饮食便不再尽如人意,这是我们逃不过的事实。
  Eating overly refined and processed foods can lead to a diet that is too high in sodium2, saturated3 fats and cholesterol4 all of which can lead to a hardening of the arteries5 and an increase in the pressure within your vessels6.
  吃过多的加工食品会导致饮食中含过量钠、饱和脂肪和胆固醇,导致动脉硬化,血压升高。
  改善饮食
  Research has shown that eating a diet that is high in fruit and vegetables and which replaces ordinary dairy with low fat versions and reduces the amount red meat and of saturated and other fats ingested will typically lead to a reduction in blood pressure when compared to the standard American diet.
  研究已经表明,和标准美国饮食相比,多吃水果蔬菜、低脂肪食物,减少奶制品、饱和牛羊肉和其他类脂肪摄入量能有效降低血压。
  This is known as the DASH (Dietary Approaches to Stopping Hypertension) Diet and because it contains serving guidance rather than lists of foods which are completely banned or insisted on (you do not need to eat quinoa, for example, unless you really want to subject yourself to it!).
  这叫做“抗高血压饮食法”,只是饮食建议,而非禁食或必食食品(如不必非吃藜麦,除非你自己想吃)。
  We are not saying that you will not hanker after a juicy cheese burger and, to be fair you can have one from time to time.
  这并不是说要你绝了吃多汁奶酪汉堡的想法,你可以偶尔吃一个。
  Nevertheless, if you have been diagnosed with high blood pressure it would be better to make the dietary changes now, of your own volition7 and when you have time to adjust than to stick your head in the sand, continue as you are and end up in an ambulance to the nearest ER with a heart attack in 5 years' time.
  但若你已被诊断患有高血压,最好现在就凭自己意志力抽时间改变饮食习惯。不要再一味逃避,继续原有饮食习惯,否则可能会在五年后因心脏病坐上救护车住进急诊室。
  Not only that but improving your diet will help you to reduce your sodium intake8 and manage your weight more effectively – so you get triple the benefits from one action!
  不仅如此,改善饮食还能降低摄钠量,让体重更可控——一举三得!
  6.Skip the Booze
  6.戒酒
  Do you enjoy the odd glass of wine in the evening or a bottle of beer with your friends?
  你是否享受晚餐时怪酒瓶的酒,或者和朋友一起喝啤酒?
  If you do you are not alone, many of us use alcohol to relax but, rather than helping9 us to de-stress it could be contributing to blood pressure problems.
  这种享受,并不是你自己独有,很多人都会用白酒放松,但除了帮我们放松,喝酒还可能导致高血压问题。
  A glass of red wine now and then might confer health benefits but any more than that and you are putting your health at risk for a number of reasons, not least the risk of increased blood pressure.
  偶尔喝杯红酒有益健康,但饮酒多过一杯会对健康造成多种危害,尤其是血压升高的风险。
  The CDC advise that men drink no more than 2 alcoholic10 drinks a day with a limit of 1 a day for women.
  美国疾病控制中心建议,男性一天饮酒不超过两杯,女性最多一杯。
  In other countries such as the UK the advice is to drink no more than 14 'units' of alcohol a week for women and 21 for men, spacing the consumption out over the entire week.
  在其他国家,如英国,对女性的饮酒建议是每周不超过14杯,男性不超过21杯,这是整整一周的饮酒量。
  戒酒
  Research studies have shown that the alcohol that you drink over the preceding three days can contribute to a raised blood pressure reading.
  调查研究早已显示,前三天喝的酒会提高血压值。
  That means that even if you do not drink more than the recommended amount over the course of a week you could still cause yourself problems if your drinking is confined to a relatively11 short period of time (eg the weekend).
  也就是说,即使你饮酒量并不比每周建议饮酒量高,但如果你在短时间内喝很多酒(如周末),照样会出问题。
  Luckily the effects of alcohol on blood pressure are transient and can be reversed by cutting down on consumption and making sure that the alcohol you do drink is in moderate volumes and spaced out over time.
  幸亏白酒对血压的影响是暂时的,少喝酒并且尽量喝温和一些的酒,影响会随时间消散。
  If you drink socially you might find it challenging to reduce your intake, particularly if your friends are encouraging you to have 'just one more'.
  要喝酒应酬的人会觉得少喝酒是一大难题,尤其是好友叫你“就再来一杯”时。
  Be honest with them about why you are reducing your intake so that they can support and help you.
  其实,和朋友坦白为什么降低饮酒量,他们便会支持你。
  If you struggle to consume no more than the recommended amounts you should seriously consider asking your doctor for help with strategies to reduce your dependence12.
  如果你想控制饮酒量不超过医生建议的饮酒量,最好请教一下医生,如何降低对酒精的依赖。
  5.Relax Man. De-stress
  5.放轻松,缓解压力
  Does stress cause high blood pressure or does high blood pressure make us more vulnerable to stress? The truth is that the two conditions are inextricably linked.
  到底是压力导致高血压,还是高血压使我们难以承受压力?二者兼而有之,密不可分。
  We all experience stress from time to time and, in moderation it is no bad thing. Our bodies are designed to handle short periods of intense stress.
  人们无时无刻不处在压力之中,只要适度,并非坏事,我们的身体可以承受短时间的强压。
  In fact, a small amount of stress from time to time is health and can help keep your responses physically13 and mentally honed.
  事实上,保持少许压力有益健康,能够时时磨练身心素质。
  Where this falls down, however, is if you are living at a high level of stress day in, day out, with no prospect14 of a break.
  但若你日复一日,时刻处于高压状态,那自然不可一概而论。
  放轻松,缓解压力
  Stress can strike anyone at any time of their life so it is important to be aware of what causes you stress and whether you are exposed to it in order to allow you to take protective action.
  压力随时可能降临,因此我们需要了解压力从何而来、以及是否已经受到了影响,以便采取保护措施。
  Stress on its own very rarely causes high blood pressure directly but can and does play a role in its development and can lead to repeated high blood pressure readings. It also can cause the impact of other risk factors to be exacerbated15.
  压力极少能直接引发高血压,但压力对高血压的形成确实有一定影响,并不断刷新血压值。压力还会加重其他风险因素的影响。
  If you know that stress causes your high blood pressure to become worse it is worth learning some relaxation16 techniques such as mindfulness, deep breathing and meditation17.
  既然压力能够加重高血压,那么我们就应该了解一些放松技巧,比如正念、深呼吸以及冥想。
  Practicing these techniques during periods of stress will help you to keep your blood pressure under control and help to reduce your reliance on the pressure pills.
  感到压力时,试一下这些技巧,能够有效控制血压,也能减轻对药物的依赖。
  4.Drink Green Tea
  4.喝绿茶
  It may seem as though the claims are too good to be true but green tea really is a superfood.
  虽然听起来过于神奇,让人难以置信,但绿茶确实是饮中极品。
  It is cheap, readily available from the supermarket (there is no need to go to a specialist store or order from the internet) and drinking it will do your health the world of good.
  不但价格低廉,便于选购(各大超市皆有供应,不用去专卖店或者网购),而且对健康大有裨益。
  People from the Far East have known of the health benefits of tea for centuries and drink it prophylactically18 to ward19 off a whole range of problems and to promote general health.
  远东人几百年前就发现了饮茶有益健康,经常喝茶以预防疾病,也提高了整体人口健康水平。
  喝绿茶
  A meta-analysis of research into the potentially beneficial effects of tea drinking has shown that while drinking tea as a one off will have no real impact on health in general or blood pressure in particular, drinking green tea for 12 weeks or more can lead to a reduction of over 2mmHg blood pressure readings enough to reduce the risk of having a stroke by 8%.
  研究人员对饮茶的功效做了研究,分析结果发现,喝一次茶不会对整体健康产生实质性影响,也不会对血压造成影响。连续饮茶12周或以上可以使血压下降2毫米汞柱,足以将中风风险降低8%。
  Studies in Japan, where green tea is a very popular drink, have shown that those who consume green tea are less likely to die from any cause than those who do not drink it (up to 55% in some cases depending on the amount consumed).
  绿茶在日本广受欢迎,调查发现,喝绿茶的人比不喝绿茶的人死亡率要低(根据饮茶量,死亡率甚至可以降低55%)。
  With this in mind you might want to make sure that your grocery cart contains a packet of green tea from now on and that you drink between 4 and 5 cups every day.
  了解了这些,估计你以后逛超市的时候,肯定会拿上一包绿茶,每天喝上四五杯。
  If you do not like the taste of the tea you can get it in various different flavors including jasmine (which is very popular). Green tea also combines very well with lavender to give you dual20 benefits from the one cup!
  如果你不喜欢绿茶的味道,可以加一些茉莉(很受欢迎)等不同口味的茶。据说,绿茶跟薰衣草也很配哦,一杯茶,双重益。

点击收听单词发音收听单词发音  

1 diagnosis GvPxC     
n.诊断,诊断结果,调查分析,判断
参考例句:
  • His symptoms gave no obvious pointer to a possible diagnosis.他的症状无法作出明确的诊断。
  • The engineer made a complete diagnosis of the bridge's collapse.工程师对桥的倒塌做一次彻底的调查分析。
2 sodium Hrpyc     
n.(化)钠
参考例句:
  • Out over the town the sodium lights were lit.在外面,全城的钠光灯都亮了。
  • Common salt is a compound of sodium and chlorine.食盐是钠和氯的复合物。
3 saturated qjEzG3     
a.饱和的,充满的
参考例句:
  • The continuous rain had saturated the soil. 连绵不断的雨把土地淋了个透。
  • a saturated solution of sodium chloride 氯化钠饱和溶液
4 cholesterol qrzzV     
n.(U)胆固醇
参考例句:
  • There is cholesterol in the cell of body.人体细胞里有胆固醇。
  • They are determining the serum-protein and cholesterol levels.他们正在测定血清蛋白和胆固醇的浓度。
5 arteries 821b60db0d5e4edc87fdf5fc263ba3f5     
n.动脉( artery的名词复数 );干线,要道
参考例句:
  • Even grafting new blood vessels in place of the diseased coronary arteries has been tried. 甚至移植新血管代替不健康的冠状动脉的方法都已经试过。 来自《简明英汉词典》
  • This is the place where the three main arteries of West London traffic met. 这就是伦敦西部三条主要交通干线的交汇处。 来自《简明英汉词典》
6 vessels fc9307c2593b522954eadb3ee6c57480     
n.血管( vessel的名词复数 );船;容器;(具有特殊品质或接受特殊品质的)人
参考例句:
  • The river is navigable by vessels of up to 90 tons. 90 吨以下的船只可以从这条河通过。 来自《简明英汉词典》
  • All modern vessels of any size are fitted with radar installations. 所有现代化船只都有雷达装置。 来自《现代汉英综合大词典》
7 volition cLkzS     
n.意志;决意
参考例句:
  • We like to think that everything we do and everything we think is a product of our volition.我们常常认为我们所做和所想的一切都出自自己的意愿。
  • Makin said Mr Coombes had gone to the police of his own volition.梅金说库姆斯先生是主动去投案的。
8 intake 44cyQ     
n.吸入,纳入;进气口,入口
参考例句:
  • Reduce your salt intake.减少盐的摄入量。
  • There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。
9 helping 2rGzDc     
n.食物的一份&adj.帮助人的,辅助的
参考例句:
  • The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
  • By doing this, they may at times be helping to restore competition. 这样一来, 他在某些时候,有助于竞争的加强。
10 alcoholic rx7zC     
adj.(含)酒精的,由酒精引起的;n.酗酒者
参考例句:
  • The alcoholic strength of brandy far exceeds that of wine.白兰地的酒精浓度远远超过葡萄酒。
  • Alcoholic drinks act as a poison to a child.酒精饮料对小孩犹如毒药。
11 relatively bkqzS3     
adv.比较...地,相对地
参考例句:
  • The rabbit is a relatively recent introduction in Australia.兔子是相对较新引入澳大利亚的物种。
  • The operation was relatively painless.手术相对来说不痛。
12 dependence 3wsx9     
n.依靠,依赖;信任,信赖;隶属
参考例句:
  • Doctors keep trying to break her dependence of the drug.医生们尽力使她戒除毒瘾。
  • He was freed from financial dependence on his parents.他在经济上摆脱了对父母的依赖。
13 physically iNix5     
adj.物质上,体格上,身体上,按自然规律
参考例句:
  • He was out of sorts physically,as well as disordered mentally.他浑身不舒服,心绪也很乱。
  • Every time I think about it I feel physically sick.一想起那件事我就感到极恶心。
14 prospect P01zn     
n.前景,前途;景色,视野
参考例句:
  • This state of things holds out a cheerful prospect.事态呈现出可喜的前景。
  • The prospect became more evident.前景变得更加明朗了。
15 exacerbated 93c37be5dc6e60a8bbd0f2eab618d2eb     
v.使恶化,使加重( exacerbate的过去式和过去分词 )
参考例句:
  • The symptoms may be exacerbated by certain drugs. 这些症状可能会因为某些药物而加重。
  • The drugs they gave her only exacerbated the pain. 他们给她吃的药只是加重了她的痛楚。 来自《简明英汉词典》
16 relaxation MVmxj     
n.松弛,放松;休息;消遣;娱乐
参考例句:
  • The minister has consistently opposed any relaxation in the law.部长一向反对法律上的任何放宽。
  • She listens to classical music for relaxation.她听古典音乐放松。
17 meditation yjXyr     
n.熟虑,(尤指宗教的)默想,沉思,(pl.)冥想录
参考例句:
  • This peaceful garden lends itself to meditation.这个恬静的花园适于冥想。
  • I'm sorry to interrupt your meditation.很抱歉,我打断了你的沉思。
18 prophylactically a5b5370062e2c094583dd0b81bc591f5     
[医]adv.预防地,预防上
参考例句:
  • All agents used to combat motion sickness should be given prophylactically. 所有用作抗晕动病的药物,都应采取预防给药。 来自辞典例句
  • But some authors suggest to prophylactically irradiate the the whole neck. 但有些研究者主张行全颈预防照射。 来自互联网
19 ward LhbwY     
n.守卫,监护,病房,行政区,由监护人或法院保护的人(尤指儿童);vt.守护,躲开
参考例句:
  • The hospital has a medical ward and a surgical ward.这家医院有内科病房和外科病房。
  • During the evening picnic,I'll carry a torch to ward off the bugs.傍晚野餐时,我要点根火把,抵挡蚊虫。
20 dual QrAxe     
adj.双的;二重的,二元的
参考例句:
  • The people's Republic of China does not recognize dual nationality for any Chinese national.中华人民共和国不承认中国公民具有双重国籍。
  • He has dual role as composer and conductor.他兼作曲家及指挥的双重身分。
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