Between school, homework, sports, your afterschool job, and hanging out with friends, it may
feel like there"s no time for healthy eating. And when you do stop to eat, it"s probably tempting to
go the quick and easy route by grabbing a burger and fries, potato chips, or candy.
Even if you take time to eat three meals a day, you may still feel hungry at times. This is
natural-during teens, a person"s body demands more nutrients to grow. What"s the answer? Healthy
snacks. Snacking on nutritious food can keep your energy level high and your mind alert without
taking up a lot of your time. Snacks are a great way to satisfy that hunger and get all the vitamins
and nutrients your body needs.
But you need to pay attention to what you eat. Filling your face with a large order of fries after
class may give you a temporary help, but a snack high in fat and calories will only slow you down
in the long run.
To keep energy levels going-and avoid weight gain-keep clear of foods with lots of simple
carbohydrates (sugars) like candy bars or soda. Look for foods that contain complex carbohydrates
like wholegrain breads and cereals and combine them with proteinrich snacks such as peanut butter
or lowfat yogurt (酸奶) or cheese.
Choosing healthy snacks means shopping smart. Be careful of the health claims on food packages.
Just because something is "all natural" or "pure" doesn"t necessarily mean that it"s nutritious. For
example, "all natural" juice drinks or sodas can be filled with sugar (which is, after all, a natural
ingredient) but all that sugar means they"ll be high in calories and give you little nutrition.
A granola (麦片) bar is a good example of a snack that people think is healthy. Although granola
bars can be a good source of certain vitamins and nutrients, many also contain a great deal of fat,
including a particularly harmful type of fat called trans fat (反式脂肪酸). Check the Nutrition Facts
label on the package to be sure.
Living in a green area can make you live longer, according to the research published today.
The research also shows that the difference in life expectancy (平均寿命) between rich and
poor becomes smaller among those who live in an environment with parks and trees.
Richard Mitchell, from Glasgow University, and his colleagues, found that the gap between
the number of deaths of people on high incomes and the number of deaths of those on low
incomes in green areas was half that compared with figures relating to builtup areas.
Green spaces, classified by the researchers as "open, undeveloped land with natural
vegetation", encouraged people to walk and be more active. Exercise in these settings could
have greater benefits than exercise elsewhere, the researchers said.
The benefits potentially go beyond exercise. Studies have shown that being around green
spaces can reduce blood pressure and stress levels, and possibly help patients recover faster.
A number of researchers have looked at the effects of greenery on our wellbeing. But few
studies had looked at whether living in green areas reduced health inequalities, the Glasgow
team said.
Using information from a landuse database of 2001, the researchers divided the preretirement
population of England into four groups according to income level, and five groups according to
access to green space. They then looked at death rate for 2001-2005.
They found that the inequality in death rate from all causes relating to lack of money was less
in those populations in the greenest areas compared with the figures for people living in more
builtup places. They found an even stronger relationship when it came to deaths from certain
diseases such as heart conditions and stroke (中风). There was no difference, however, in
deaths from lung cancer.
The researchers said that changing the physical environment was an easier way to fight
against poor health than using media campaigns or giving out information on health. "The result
of the study is clear, environments that promote good health might be very important in the fight
to reduce health inequalities."
We all know that certain oils are healthier than others, but your oil health goes beyond just the type.
The health of your oil can be related to how you use it too.
Each type of oil has what is called a "smoke point". The smoke point is the specific temperature at
which the oil starts to break down, or in more technical terms, its molecular structure begins to change.
These molecular changes result in changes in flavor, as well as changes in nutritional value-specifically,
the nutritional value of the oil starts to reduce, changing what once may have been considered an
especially healthy oil, like olive, into one that is unhealthy.
The higher an oil"s smoke point is, the higher the temperature of the oil can be.As a result, each type
of oil should be used for the cooking method that is most appropriate to its individual smoke point and
heat tolerance.Here is a quick guide for the next time you reach for your favorite oil.
Note that the above table represents oils that are refined (精炼的). Most oils we buy are refined.
Refine d oils tend to have much higher smoke points than when they are unrefined.They also differ in
nutrition and flavor.Unrefined oils are more nutritious and they tend to be much richer in flavor.
When it comes to extremely high heat cooking,always choose oils which are refined.
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