P.E. Trudeau H.S. (October 6/7, 2015)

各位亲爱的同学:你们好!欢迎回到“百草学苑”。

首先我们要复习:金句《一寸光阴一寸金,寸金难买寸光阴》 《少年不知勤学苦,老来方悔读书迟》,和汉语拼音练习《拍皮球》。

今天要学习新的金句:《最好的礼物是忠言,最好的修养是宽恕》。

还要学习:《我愿》。

回家作业:金句——抄写两次;《我愿》抄写一次。

李老师

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  194. Д-р Мишел Фроммелт, ендокринолог в болница “Ленокс Хил” в Ню Йорк и говорител на Американската диабетна асоциация, казва пред HuffPost: “За да имате най-голям шанс за дългосрочно отслабване и поддържане на теглото, трябва да сте наясно по кое време е нивото на кръвната ви глюкоза на гладно и да се стремите да го сваляте под 140 mg/dl всеки ден, в идеалния случай между 120 и 130 mg/dl.”

    Това може да звучи като много за следене, но
    асоциацията има инструмент, който можете да използвате, за да ви помогне да го контролирате.

    “ADA препоръчва да изтеглите последното издание на тяхното приложение, наречено Diabetes Basics, за да ви помогне да управлявате нивата на кръвната си глюкоза”,
    казва Фроммелт.

    Това безплатно приложение е достъпно за
    изтегляне от магазина за приложения за
    iPhone и телефони с Android. В допълнение към предоставянето на информация за нивата на кръвната захар, то също така ще
    ви позволи да приемате препоръчителния брой въглехидрати, ще
    ви накара да записвате приетата храна
    и да се претегляте ежедневно.
    То предлага и периодични напомняния, за да обърнете внимание на нивата
    на кръвната си захар.

    Придържайте се към един и същ режим

    Независимо дали се опитвате да отслабнете, или вече сте свалили теглото,
    което искате да поддържате, този съвет е златен.

    “Редовното планирано хранене в постоянно време на деня, дни от седмицата и на постоянно място е съществена част от отслабването”, казва Фроммелт.
    “С технологиите, които ни позволяват да планираме и проследяваме храненето, е много по-лесно да създадем последователен график на хранене.”

    “Най-добрият съвет, който мога да дам, ако искате да отслабнете, е, че трябва да планирате и да следвате режим”, казва Синди Харт,
    доктор по диетология, диетолог в Университета на Флорида в Гейнсвил и автор на “Диета с плосък корем”, ръководство за
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  196. Οι ερευνητές κατέταξαν 53 υπέρβαρους
    ή παχύσαρκους ενήλικες
    με παρόμοιο ΔΜΣ σε τρεις ομάδες.
    Όλοι οι συμμετέχοντες έπρεπε
    να πληρούν τουλάχιστον έναν από τους τρεις όρους: έπρεπε να
    τρώνε σε μια συγκεκριμένη ώρα της ημέρας, να περιορίζονται σε
    μια συγκεκριμένη ποσότητα σωματικής δραστηριότητας
    ή να τρώνε σε ένα συγκεκριμένο επίπεδο θερμίδων.

    Οι συμμετέχοντες έπρεπε να πληρούν τουλάχιστον μία από τις ακόλουθες προϋποθέσεις: να
    τρώνε σε μια συγκεκριμένη ώρα της ημέρας, να
    περιορίζονται σε μια συγκεκριμένη ποσότητα σωματικής δραστηριότητας ή
    να τρώνε σε ένα συγκεκριμένο επίπεδο θερμίδων.

    Από τους συμμετέχοντες, το 20-30% πέτυχε τον στόχο της απώλειας βάρους,
    αλλά οι υπόλοιποι συμμετέχοντες κατάφεραν
    να διατηρήσουν την απώλεια βάρους τους για
    σχεδόν τρία χρόνια. Στο τέλος της μελέτης, οι ερευνητές διαπίστωσαν
    ότι οι συμμετέχοντες που είχαν ένα πρόγραμμα άσκησης σε
    ισχύ και ασκούνταν με συνέπεια εκείνη την περίοδο και παρέμεναν ενεργοί σε
    ένα συγκεκριμένο επίπεδο θερμίδων, είχαν τις περισσότερες πιθανότητες να διατηρήσουν την απώλεια βάρους τους.

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    “Τυχαία ώρα σημαίνει ότι δεν πρέπει να σκεφτείτε μια ώρα άσκησης όπως το βούρτσισμα των δοντιών ή το να πάτε για ύπνο, αλλά απλώς οποιαδήποτε ώρα της ημέρας που πάντα ασκείστε”,
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    κατεβάστε το δωρεάν Ημερολόγιο Δραστηριοτήτων
    μου. (Βασίζεται στην εφαρμογή MyFitnessPal.) Η εφαρμογή παρακολουθεί τον
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    Γιατί πρέπει να ασκείστε μετά το πρωινό

    Η άσκηση είναι εξαιρετική για την ενίσχυση του μεταβολισμού σας – του τρόπου με τον
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    Έρευνες έχουν δείξει ότι
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    Αν αυτό σας φαίνεται μικρό νούμερο, σκεφτείτε ότι χρειάζεστε περίπου 150 θερμίδες για να κάψετε ένα
    κιλό λίπους. Έτσι, αν καίτε επιπλέον
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    γεύμα, γλιτώνετε σχεδόν ένα
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  197. “Mantenete una routine di esercizi semplice”, dice Michael Matthews, Ph.D., professore associato
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    Troppo spesso le persone complicano eccessivamente le cose, pensando:
    “Devo andare in palestra tre giorni alla settimana” o “Devo correre per dieci miglia al giorno”.
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    Infatti, una passeggiata regolare, qualsiasi tipo di sollevamento, esercizi in acqua, persino danza, yoga e Zumba!

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    conta come un tipo di esercizio.

    Il modo migliore per perdere peso

    Molti dei consigli che si sentono per la perdita di peso hanno a che fare con la dieta, e la dieta è un argomento ampio e sfaccettato.
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    culturali o familiari che rendono difficile mangiare sano.

    “È importante avere un coach o un professionista della salute al proprio fianco”,
    dice Rowlands. “Possono aiutarvi a prendere le decisioni giuste”.

    Tuttavia, aggiunge Rowlands, è giusto anche riconoscere i limiti che un cambiamento di vita
    significativo (come il trasferimento in un’altra città) pone alla
    perdita di peso.

    Per quanto riguarda la definizione degli obiettivi, Rowlands afferma
    che per la maggior parte delle persone non è realistico puntare a un cambiamento dello
    stile di vita.

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