24大常見的健康難題：來聽專家給你專業(yè)建議!

TenHealthDilemmasBynow,mostofushavemasteredthebasics--eatbreakfast,sleepwell,exerciseoften.Butsometimes,eventhemosthealthsavvyamonguscangetstuckinaserioushealthdilemma.現(xiàn)在大局部人根本都能按時(shí)吃飯睡覺并且規(guī)律運(yùn)動(dòng)了。但有時(shí)候即便“健康達(dá)人〞也難免遇到健康方面的難題。Youknowthatit'simportanttoeatbreakfast,butmightfindyourselfunpreparedinanall-morningmeetingwheretheonlychoiceisasugarypastry.Or,you'renotsurewhatthepriorityshouldbeafterabadnight'ssleep:sneakinginanextrahourofrest,orpushingthroughyourmorningworkout.你也知道吃早餐很重要，但有時(shí)你還是會(huì)空著肚子開一上午的會(huì)，唯一能填肚子的就剩一塊甜蛋糕。有時(shí)你一夜沒睡好，不知道是該偷偷補(bǔ)一小時(shí)覺呢，還是硬撐著做早鍛煉呢。Soweroundedup10confusingsituations,andaskedsomeofourfavoriteexpertshowtheywouldhandleeachscenario.Readthroughandthentellus:Doyouagreewiththeiradvice?Whatwouldyoudodifferently?因此，我們列出了10個(gè)讓大家為難的健康狀況，向我們大受歡迎的專家咨詢了意見。請(qǐng)仔細(xì)閱讀，然后告訴我們：你贊同專家的建議嗎？你是否還有其他方法？GettingToSleepLateGettingToSleepLate熬夜Wealwayshearyoushouldspendsometimeawayfromscreensbeforebed--butifyouhavetoworklateonenight,isitbettertospendtimeunwinding,evenifitmeansstayingupabitlater,orisitbettertojustgorighttobed?我們常常聽說睡覺前一段時(shí)間要遠(yuǎn)離電腦電視手機(jī)。但人總有熬夜加班的時(shí)候吧？那到底是該繼續(xù)熬夜奮戰(zhàn)還是立馬上床睡覺呢？專家意見：Iamabigproponentofconsistentwaketimes.Bedtimes,inmyopinion,aremuchlessimportant;ifapatientisconsistentwiththeirwaketimeandroutines,bedtimesusuallytakecareofthemselves.Plus,deemphasizingwhenanindividualgoestobedoftenhelpsremovetheperformanceanxietyweassociatewithinsomnia.我比較贊成繼續(xù)熬夜奮戰(zhàn)。我覺得這種情況下睡覺并不那么重要。如果病人清醒時(shí)間與日常生活一致，那睡覺時(shí)間并不是什么大問題。而且，弱化睡覺時(shí)間還有助于克服對(duì)失眠的焦慮。Forme,thisoneisanobrainer:Unwindfirst,ifyoufeellikeyouneedit.Ifyouaresomeonewhocangotosleepwithoutthatdowntime,knockyourselfout.對(duì)我來說，這根本不是問題：如果覺得必須把工作做完，那就先熬夜奮戰(zhàn)。如果你不需要專門的休息時(shí)間也能睡著，那就竭力奮戰(zhàn)吧。RestaurantIndulgencesRestaurantIndulgences就餐零嘴Ifyou'vedecidedtoindulgeinonethingwhileoutforameal,whichshoulditbe:thebreadbasketordessert?如果出去吃飯時(shí)想吃點(diǎn)零嘴，你是選擇籃子面包還是餐后甜點(diǎn)？專家意見：Ithinkit'sbettertoshareadessert(ofcoursebethelasttotastesothere'sonlyabiteortwoleft).Thebreadbasketisatriggerpointforthewholemeal.Oncepeoplemakethechoicetohavethebreadtheyaresubconsciouslychoosingtoletthewholemealgoandtheyultimatelyendupeatingdesserttoo.Ifyousaveitfordessert(eatingcleanthewholemealbeforeandskippingthebread),you'llsaveatonofcalories.我認(rèn)為還是選擇餐后甜點(diǎn)比較好〔雖然甜點(diǎn)是餐后的，或許只咬一兩口就不吃了〕?；@子面包是整頓飯的開胃品，一旦忍不住吃籃子面包，人們就會(huì)不自覺地饕餮就餐，甚至最后連餐后甜點(diǎn)都一掃而光。如果選擇吃餐后甜點(diǎn)〔餐前不吃籃子面包〕，可能會(huì)免去不少卡路里吧。WalkingInHeelsWalkingInHeels穿高跟鞋走路Morestepsarealmostalwaysbetter--butisitstillworthwalkingthatextrabitifyou'rewearingheels?多走路益處多——但是穿高跟鞋多走路真的有益健康嗎？專家意見：No!Idonotsubscribetowalkinginheelsforexercisebeingagoodidea.Highheelsshiftyourbodyweighttotheballofyourfeetandmisalignyourwholeskeleton.Exerciseinthisbodypositionmakesyouverypronetoinjurytoknees,hips,backandfeet.絕不！我不認(rèn)為穿高跟鞋走路運(yùn)動(dòng)是什么好主意。高跟鞋將身體重心輪流轉(zhuǎn)移到腳底，容易造成人體骨骼移位。穿高跟鞋運(yùn)動(dòng)容易傷到膝蓋、臀部、后背以及雙腳。Exercisinglaterinmoreappropriateshoesisideal.Everyonewantstogetinasmuchphysicalactivityaspossible,butputtingyourselfatriskforinjuryandtraumaisn'tsmart.Exerciseshouldbedonewiththegoalofstrengtheningyourbody,notcausingharm.Sneakersarealwaysbestforphysicalactivity.理想的運(yùn)動(dòng)應(yīng)該選用適宜的鞋子。人人都想盡可能多地鍛煉身體，但給自己帶來受傷的隱患下就不明智了。運(yùn)動(dòng)是為了增強(qiáng)體質(zhì)，而不是招來傷害。球鞋才是鍛煉身體的最正確選擇。TacklingYourToDoListTacklingYourTo-DoList處理任務(wù)清單Ifyou'rereallystressedaboutyourto-dolist,shouldyoutacklethebiggestorthesmallestitemfirst?如果你迫切需要處理掉任務(wù)清單，到底該先著手最大的還是最小的任務(wù)呢？專家意見：Whenwearereallystressedweneedapositiveexperience,andonethatcanbeaccomplishedprettysoon.Sopicksomething,butnotthebiggestorthemostdifficult;instead,somethingthatcanrealisticallybetackledanddone.Thencongratulateyourselffordoingthatandpickanother,thenanother,thenanother...如果時(shí)間比較緊張，我們就得積極行事，選一個(gè)能最快完成的任務(wù)。所以，不應(yīng)該選最大或最困難的任務(wù)，相反而應(yīng)選擇能立即處理完的那個(gè)。完成之后再一個(gè)接一個(gè)地處理剩下的任務(wù)。RushingAtTheGymRushingAtTheGym奔向健身館Ifyouonlyhave15minutestoexercise,isitbettertooptforcardioorweighttraining?如果你只有15分鐘用來鍛煉，是進(jìn)行有氧運(yùn)動(dòng)呢，還是舉重訓(xùn)練？專家意見：Ifyouonlyhave15or20minutestoworkout,yourgoalshouldbetosubjectyourbodytoanidealcombinationofmuscularstrainandcardiovascularstress.It'sgoingtogiveyouthemostbangforyourbuckifyouwanttogetlean,strongandfastinaslittletimeaspossible.如果你有15或20分鐘用來鍛煉，應(yīng)該把注意力放在肌肉伸展和有氧運(yùn)動(dòng)上。這回非常有效，能在最短時(shí)間內(nèi)瘦身健身。Toachievethiseffect,useanyofmyfavoriteresistancetrainingexercisesthat"crossover"toalsobecardioexercises,including:DumbbellorKettlebellSwing,SquattoOverheadPress,TurkishGet-Up,UphillSprintsHoldingorCarryingaWeightandBurpees.為到達(dá)以上效果，你可以試試我最喜愛的阻力訓(xùn)練抑或有氧運(yùn)動(dòng)：甩啞鈴或壺鈴，下蹲推肩、土耳其式起立、抓住重物向上做伸展運(yùn)動(dòng)等等。FatVsProteinFatVs.Protein脂肪VS蛋白質(zhì)Ifyouronlyproteinchoiceforhoursishighinsaturatedfats,shouldyoueatabit,orskipit?如果你唯一的蛋白質(zhì)攝入在飽和脂肪中已經(jīng)偏高，你吃還是不吃呢？專家意見：PersonallyIwouldtrymybesttoavoidahighsaturatedfatproteinsource.Itwouldprobablymakemefeelsick.Peoplewhoeatalowerfatdietandthendiveintoahighfatmealtendtocomplainofstomachaches.Whenyoulookatthenutrientanalysisforproteinsourcesthatarehighinsaturatedfatlikefriedfish,theamountofproteinisverylow.個(gè)人覺得我會(huì)盡可能防止攝入高度飽和脂肪蛋白質(zhì)，因?yàn)檫@不利于健康。那些吃了低脂肪食物后又?jǐn)z入高脂肪食物的人通常會(huì)感到胃酸。如果你去看煎魚等脂肪飽和食物的營養(yǎng)分析，你會(huì)發(fā)現(xiàn)它們所含的蛋白質(zhì)量很低。Thereforeaproteinsourcethatishighinsaturatedfatmaynotalwaysbeyourbestsourceofprotein.Bestbetistoplanahead.Ialwayscarrynutsorroastededamameinmypursetofillinanygapsofmissingproteininmymeal.因此，脂肪高度飽和食物中的蛋白質(zhì)未必就是攝入蛋白質(zhì)的最正確選擇。最好是事先方案一下。一般我會(huì)在包里帶些堅(jiān)果或烘豆，以補(bǔ)充餐飲之外的蛋白質(zhì)。EarlyMorningWorkoutEarlyMorningWorkout?早起鍛煉？Weallknowhowimportantsleepandexerciseareforourhealth--soifyougotabadnight'srest,isitbettertosleepinforanextrahour,orpushthroughyourmorningworkout?眾所皆知，睡眠與運(yùn)動(dòng)對(duì)人體健康非常重要?！?，如果你晚上沒睡好，最好是多睡一小時(shí)呢，還是硬撐著起床？專家意見：Oneofthemostimportantrecovery,mentalandimmunesystemboostingactivitiesforthehumanbodyissleep.Ifyou'reshortonsleep,youexperiencehigherlevelsofinflammationandadecreaseinthehormonesthathelpyoulosefatandstabilizeyourappetite.Forthisreason,youshouldneversacrificesleeptoexercise--asyou'relikelytoputyourbodyintoanunhealthystate.睡眠是人體進(jìn)行心理與免疫系統(tǒng)恢復(fù)的一大重要環(huán)節(jié)。缺少睡眠的話，你可能會(huì)感染炎癥，并且那些有助于你消耗脂肪、維持胃口的荷爾蒙分泌也會(huì)減少。因此，決不能為了運(yùn)動(dòng)而去犧牲睡眠——不然受害的就是身體了。MidnightSnacksMidnightSnacks宵夜We'veheardit'snotgreattonoshlateatnight--butifyouhaven'thadachancetoeatdinnerallevening,isitbettertoeatlateorgotobedstarving?我們都知道晚上不能吃太多——但是如果你恰好晚飯什么都沒吃，那到底是吃點(diǎn)東西還是餓著肚子睡覺呢？專家意見：Eatsomethingbutmoresnacksizeratherthanmealsize.Havingagnawinghungeroreatingtoomuchfoodbothwillleadtopoorsleepquality.Try1/4cuptunasalad(homemade/healthymayo),sixmulti-seedcrackersandcutfreshveggies.吃點(diǎn)宵夜吧，但別超過正常飯量就行。餓著肚子或吃得太飽都會(huì)影響睡眠質(zhì)量?？梢猿砸稽c(diǎn)點(diǎn)金槍魚沙拉〔自制/營養(yǎng)的蛋黃醬〕，幾片堅(jiān)果餅干還有新鮮蔬菜。BadBreakfastChoicesBadBreakfastChoices糟糕的早餐Ideallywe'dbeprepared--butifyou'restuckinanall-morningmeetingandtheonlyfoodchoiceisapastry,isitbettertoeatitorskipbreakfast?正常情況下人必須吃早餐。但如果你不得不開早會(huì)，身邊只有一塊糕點(diǎn)，到底是吃還是不吃呢？專家意見：SKIPIT.Thereisnothingactuallyfillingaboutapastry--nofiber,nowater--soitwouldn'thelpmyhunger.Infact,manytimeseatingsomethinghighinsugarlikethiswillleadtoanenergycrash,soIwouldn'tbefullanditmakesmetired.Nothankyou!(Ihaveapplesandalmondsatmyofficeforsituationslikethis.)答案是不吃。糕點(diǎn)既沒有纖維又缺少水分，根本不能抵抗饑餓。其實(shí)，吃這種糖分很高的零食很會(huì)損耗能量，既不能飽腹，還使人疲憊。所以絕對(duì)不能吃糕點(diǎn)！〔這種情況下我會(huì)在辦公室備上蘋果和杏仁?！矻ateNightFi