湖北省黃岡市 王喜兵供稿

1.Exercise 30 minutes every day.Especially if you don’t do much movement while working,it’s essential that you get some daily exercise.30 minutes every day the minimum recommended for optimal health.每天鍛煉三十分鐘。特別是當(dāng)你的工作不會(huì)涉及大量運(yùn)動(dòng)時(shí)，每天運(yùn)動(dòng)將非常有必要。三十分鐘的鍛煉是保持身體最佳健康狀態(tài)的最低要求。

2.Eat breakfast every day.Breakfast is the most important meal of the day,yet so many people skip it.Personally,I like to eat a couple of toasts in the morning along with a cup of fruit juice.堅(jiān)持每天吃早餐。早餐是一天當(dāng)中最重要的一餐，但往往被很多人所忽略。對(duì)我個(gè)人來(lái)說(shuō)，我早上喜歡吃兩個(gè)烤面包外加一瓶果汁。

3.Sleep 8 hours.Sleep deprivation is never a good idea.You may think that you are gaining time by sleeping less,when in reality you are only gaining stress and tiredness.每天睡足八小時(shí)。犧牲睡眠并非好計(jì)策。也許你曾認(rèn)為為趕時(shí)間犧牲點(diǎn)睡眠不算什么，但實(shí)際上睡眠不足令你精神緊張并且疲乏無(wú)力。

4.Avoid snacking between meals.Snacking between meals is the best way to gain weight.If you are hungry,eat something concrete.Otherwise don’t.切忌以零食充饑。吃零食很容易使人發(fā)胖。要是真餓得慌，那就挑些固體食物吧，否則，寧可不吃。

5.Eat five portions of fruits and vegetables every day.Our body and brain love getting vegetables and fruits,so I highly recommend eating as many of them as possible.每天至少吃五種水果蔬菜。我們的身體和大腦喜歡吸收水果和蔬菜的營(yíng)養(yǎng)，我極力建議你吃得越多越好。

6.Eat fish.Fish is rich in omega 3 and other healthy elements.At least one meal per week of fish should be enough for getting all these nutrients.多吃魚(yú)。魚(yú)類食品富含歐美加3（為一組多元不飽和脂肪酸，對(duì)人體健康十分有益。譯者注）和其他人體健康所需的元素。每周至少吃一次魚(yú)能夠?yàn)槿梭w提供所需的這些營(yíng)養(yǎng)。

7.Drink one glass of water when you wake up.When you wake up,your body is dehydrated and needs liquid.Make the habit of drinking one glass of water after you wake up in the morning.起床后飲一杯水。當(dāng)你醒來(lái)后，身體處于缺水狀態(tài)，這時(shí)應(yīng)該補(bǔ)充水分。養(yǎng)成每天起床后飲一杯水的習(xí)慣。

8.Avoid soda.Soda is often one of the most unhealthy beverage you can find.Limit your consumption of soda as much as possible and your body will be grateful for that.忌飲汽水。汽水是日常所見(jiàn)對(duì)健康最無(wú)益的飲料。如果你盡量少喝汽水，那么你的身體所受傷害就會(huì)小一些。

9.Keep your body clean.I don’t advise spending your day in front of the mirror,but a minimum of personal care does never hurt.保持身體干凈整齊。我可不是在建議你整天對(duì)鏡自照哦，不過(guò)適度關(guān)心個(gè)人形象總是無(wú)傷大雅的吧。

10.If you smoke,stop it.There’s no reason to smoke anymore,and quitting is easy.要是你吸煙，趕緊戒吧。絕不應(yīng)該繼續(xù)抽煙，并且戒掉這一習(xí)慣是很容易的。

11.If you drink,stop it.Don’t think that alcohol will solve your problems.It never does.The only exception is one glass of wine per day during meals.要是你酗酒，那也趕緊戒吧。指望酒精能解決問(wèn)題，做夢(mèng)吧!吃飯時(shí)候來(lái)一杯，那無(wú)所謂啦。12

12.Take the stairs.This is just a hack that forces you to do a minimum of exercise.Instead of taking the elevator,take the stairs.多爬樓梯。這只是強(qiáng)迫你每天做起碼鍛煉的修改方案而已。與其坐電梯，不如改為爬樓梯吧。