今天要分享的是通过健康饮食和适量运动，让你更有活力。
What I want to share today is to be more energetic with a healthy diet and a moderate amount of exercise.
一、健康饮食
说到健康饮食，不得不说我们大家都非常熟悉的膳食宝塔了，请看下图。
重点来了，敲黑板！
I. Healthy Eating
Speak of healthy eating, we have to say the food pagoda which we are all very familiar with, please look at the picture.
Here's the key. Knock on the blackboard!
1.一定要保证一日三餐按时按量。
很多人为了减肥不吃早餐或晚餐，这是非常不健康的！
我一位同学她妈妈就是因为长期不吃早饭而得了胆结石，然后做手术把胆切掉了一半。为此我同学还特地在朋友圈发文，告诉大家一定要吃早饭。
1. Make sure to keep three meals a day on time.
Many people do not eat breakfast or dinner in order to lose weight. This is very unhealthy!
One of my classmates, her mother, had the gallstones for not having breakfast for a long time, and then surgery dropped the gallbladder cut in half. For this reason, my classmate also specifically in WeChat Moments ,Call for everyone should better eat breakfast.
为什么不按时吃早饭容易得胆结石呢？
因为每个人的身体饮食都是有规律的，胃和胆汁的分泌是按照规律来的。早餐时间到了，你虽然不吃早餐，但是胃液和胆汁却不会停止分泌。当胃液和胆汁进入肠胃，胃里空无食物就会导致胆汁的反流，随着时间的累积，就会形成结石。
不吃早饭不光可能得结石，还很有可能得慢性胃炎、胃溃疡等疾病。也是由于胃液无法发挥其妙用，只能腐蚀你的胃了。
Why is it easy to get gallstones if you don't eat breakfast on time?
Because Each of us has our own normal circadian rhythm in det.The secretion of the stomach and bile is following the law. At breakfast time, you do not eat breakfast, but the stomach and bile will not stop secreting. When gastric juice and bile entered the intestines and stomach, no food could lead to bile reflux. As time goes on, it will result in the formation of gallstones.
People may not only have a gall stone, but also very likely to have chronic gastritis, gastric ulcer and other diseases. Also because the gastric juice can not play its real role, can only corrode your stomach.
2.高油高盐有危害，多吃蔬菜喝牛奶。
高油高盐不光是带来肥胖那么简单。高盐还会影响人体钙吸收，导致骨质疏松。
蔬菜能为我们提供丰富的维生素和纤维素。牛奶能为我们提供丰富的蛋白质和钙质。
2.High oil and high salt diet do you harm. Eat enough vegetables and drink milk.
It will not just cause obesity with high oil and high salt diet. High salt also affects the body's calcium absorption, leading to osteoporosis.
Vegetables provide us with rich vitamins and fiber. Milk can provide us with rich protein and calcium.
3.肯德基，麦当劳等快餐能不吃就别吃了。
为什么这么说，首先它是油炸类居多，营养素被破坏严重，是高热量低营养素的代表。
另外还有一个方面，就是它的用料。大家可以自行百度，‘孟山都’相关视频。
3. You'd better not eat fast food in KFC or McDonald's.
Why so, first of all, fried foods is known for high calories and low nutrients.
In another aspect, it's materials. You can search on Baidu, ' Monsanto ' related videos.
4.吃肉需谨慎！
国内的避孕药鱼和激素肉，国外来的僵尸肉想必大家早有耳闻。
据说长得非常大，买的时候鳞片掉落很多的鱼很可能就吃过避孕药哦。
另外，近海的海产品也别吃了。据一位曾到过海边旅游的同志讲，海水里真是什么都有，从普通的塑料瓶到废弃的安全套。只有你想不到，没有你见不到……
当然有些旅游景点的海水还是很干净的，他也可能去了一个假的海边度假。
那么我们还能吃什么肉呢？
为了补充蛋白质，我们可以从肉类，奶类，豆类中获得。优先推荐奶类和豆类。
如果非要吃肉的话，那么只能推荐你环境污染小的地方出产的肉类了。譬如，北极、南极地区的，大西洋、太平洋里的。据说大草原上的也不错。（ps:以上来自一位纵横食品界多年的大厨推荐。大厨还强调了一句，最好还是吃素哦！）
4. Eat meat carefully!
We all know the fish that ate the pill,hormone-containing meat of our country and 'zombie meat' （long-expired frozen meat products）from abroad.
It is said that growing very big, the scale droped a lot of fish is likely to eat the pill.
Also, do not eat offshore food. According to a man who had a coastal tourism. there is anything in the sea, from ordinary plastic bottles to discarded condoms. There is nothing you cannot find but something you cannot imagine.
Of course, some tourists attractions of the sea is still very clean, he may have gone to a fake holiday seaside.
So what kind of meat could we eat?
To supplement the protein, we can get it from meat, milk and beans. Milk and legumes are recommended.
If you have to eat meat, then you can only recommend that you have the meat produced in the place where there is little pollution.
For example, those place are less poluted,such as the Arctic, Antarctic, Atlantic, Pacific. It is said that the food from the prairie is also good.
二、适量运动
说完健康饮食，让我们来聊聊适量运动吧。
何为适量运动呢？那就是选择适合自己的保持一定量的运动。
如果你是个上班族，忙于工作而无暇去健身房。那么你可以选择在办公室里伸展下，经常起来活动活动。
如果你是一位宝妈，那么你也可以根据自己的情况，选择你爱的瑜伽。
如果你是一名活力四射的学生，那么你大可以选择跑步或者篮球、排球等运动。
每一场挥汗如雨都是一次洗礼！
相信通过健康饮食与适量运动，你肯定会变得非常有活力！
Second, moderate exercise
After talking about healthy eating, let's talk about proper exercise.
What is the moderate amount of exercise? It is to choose a certain amount of exercise that suits you.
If you are an office staff, you are too busy to go to the gym. Then you can choose to stretch out in the office and often get up and walk around.
If you are a full-time mom, then you can also according to your own situation, choose the yoga you love.
If you are a vibrant student, then you can choose to run or play basketball or play volleyball and so on.
Every a sweat is a baptism!
Believe that through a healthy diet and moderate exercise, you will certainly become very energetic!
词组搭配和句式
1.What I want to share is...
我要分享的是……
2.a healthy diet and a moderate amount of exercise
健康饮食和适量运动
3.WeChat Moments
朋友圈
4.high calories and low nutrients
高热量，低营养
5.hormone-containing meat
激素肉
6.zombie meat/long-expired frozen meat products
僵尸肉
7.There is nothing you cannot find but something you cannot imagine.
只有你想不到，没有你看不到的。
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