Living a Balanced and Healthy Life
What are the most important steps to follow if you want to feel good from morning to night? Feeling good means that your body and mind are working at their peak level. And you have a general sense of well-being.
To feel good day after day, try the following tips:
Get sunlight during the day.
Sunlight stimulates the brain chemical serotonin (血清素), which plays a role in helping you feel happy. While you’re outdoors in the sun, use the time to exercise.
Set yourself up for good sleep.
In the evening as the sky grows darker, your brain makes a hormone called melatonin (褪黑素).
* Be sure to get that daily exercise in the sun, since it also helps you sleep at night.
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Eat “ feel-good ” foods
* Focus on multicoloured whole foods that are recently alive. That means fresh vegetables, fruit, beans, and whole grains instead of processed foods.
* Make room for vegetables such as cauliflower, cabbage, and kale.
* Avoid foods that make your blood sugar soar like sweetened sodas and sugary baked goods. They aren’t good for your health, or your energy level.
A.Turn off the lights. |
B.Turn on the lights. |
C.This helps you get sleep. |
D.They’re super-foods for feeling good. |
E.Health depends on good food, fresh air and enough sleep. |
F.The way you eat makes a bit difference in whether you feel strong or weak. |
G.Research has found that physical activities can work well for treating depression. |
Restricting meals to early in the day did not affect weight among overweight adults with prediabetes or diabetes(糖尿病), according to a research presented at the American Heart Association's Scientific Sessions 2020.
“We have wondered for a long time if when one eats during the day affects the way the body uses and stores energy,” said study author Nisa M. Maruthur, associate professor of medicine in Johns Hopkins University in Baltimore. “Most previous studies have not controlled the number of calories, so it wasn't clear if people who ate earlier just ate fewer calories. In this study, the only thing we changed was the time of eating in the day.”
Maruthur and colleagues followed 41 overweight adults in a 12-week study. Most participants(参与者)(90%)were African American women with prediabetes or diabetes, and average age of 59 years. Twenty-one of the adults followed a time-restricted eating pattern, limiting eating to specific hours of the day and ate 80% of their calories before 1 pm. The remaining 20 participants ate at usual times during a 12-hour window, consuming half of their daily calories after 5 pm for the entire 12 weeks. All participants consumed the same pre-prepared, healthy meals provided for the study. Weight and blood pressure were measured at the beginning of the study;then at 4 weeks, 8 weeks and 12 weeks.
The analysis found that people in both groups lost weight and had decreased blood pressure no matter when they ate. "We thought that the time-restricted group would lose more weight,” Maruthur said. “Yet that didn't happen. We did not see any difference in weight loss for those who ate most of their calories earlier versus later in the day. We did not see any effects on blood pressure either.”
The researchers are now collecting more detailed information on blood pressure recorded over 24 hours, and they will bring this information together with the results of a study on the effects of time-restricted feeding on blood sugar, insulin(胰岛素)and other hormones and making analyses on the data. "Together, these findings will help us to more fully understand the effects of time-restricted eating on cardiometabolic(心血管代谢)health," Maruthur said.
【小题1】What made this study different from earlier ones?A.Participants' age. | B.Participants' daily eating time |
C.The number of participants. | D.Research members. |
A.Research procedure. | B.Research result. |
C.Research purpose. | D.Research institution. |
A.Blood pressure is connected with eating time. |
B.Taking in less calories earlier makes for weight loss. |
C.Eat calories earlier doesn't affect weight loss. |
D.Eating time determines your effect of losing weight. |
A.Stop research. | B.Announce findings. |
C.Write essays. | D.Analyze data. |
It should come as no surprise that the more stressed parents are at work, the greater the burden on their family is.
The study finds that when mom or dad experience high levels of work related stress, their families are eating one-and-a-half fewer family meals per week, and the parents themselves report eating fewer fruits and vegetables, more fast food, and are less likely to eat breakfast regularly.
It’s worth noting that the study looks mainly at low income families who belong to ethnic or minority groups.
A.But dad’s work related stress has a large impact, too. |
B.As to family nutrition, the entire family plays a role, even kids. |
C.Yet, the kid’s stress may affect the families’ nutrition, too. |
D.So the findings don’t necessarily apply directly to other types of families. |
E.It’s also probably not a surprise that this can negatively affect a family’s nutrition. |
F.Now, a study looks at the family as a whole and at the role of fathers in particular. |
G.It is parents who give their kids a good model to develop a good eating habit. |
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