★英語(yǔ)聽(tīng)力頻道為大家整理的英語(yǔ)六級(jí)聽(tīng)力網(wǎng)：健康能量不需飲料和咖啡，供大家參考。更多閱讀請(qǐng)查看本站英語(yǔ)聽(tīng)力頻道。
避免能量飲料和額外的咖啡，遵循下面簡(jiǎn)單的指引，從食物中獲得你所需的所有能量。 Skip the energy drinks and extra large lattes and follow these simple guidelines to get all the energy you need from your food.
你需要 You Will Need
早餐 Breakfast
復(fù)雜的碳水化合物 Complex carbohydrates
好的脂肪和蛋白質(zhì) Good fat and protein
少食多餐 Frequent small meals
水 Water
新鮮的水果（可選） Fresh fruit (optional)
步驟 Steps
1.不要不吃早餐 STEP 1 Don't skip breakfast
每天都要吃早餐。要激發(fā)出能量，你需要先投入一些燃料，經(jīng)過(guò)一整晚的睡眠后，你醒來(lái)肯定肚子空空，沒(méi)有一點(diǎn)能量。 Eat breakfast every day. You need to put fuel in to get energy out, and after a full night's sleep you're running on empty.
2.不要吃簡(jiǎn)單的碳水化合物 STEP 2 Skip the low-carb diet
將復(fù)雜的碳水化合物作為飲食的重點(diǎn)。碳水化合物可以提供能量。你攝入的所有能量的一半應(yīng)該來(lái)自碳水化合物。來(lái)自谷物，水果和蔬菜的復(fù)雜碳水化合物可以提供穩(wěn)定持久的能量。簡(jiǎn)單的碳水化合物會(huì)讓你的血糖升高，導(dǎo)致糖分突然升高，然后又劇烈下降。 Make complex carbohydrates the centerpiece of your diet. Carbs supply energy; you should get about half your calories from them. Complex carbohydrates from whole grains, fruits, and vegetables provide steady, lasting energy. Simple carbohydrates spike your blood sugar, causing a sugar rush and then a crash.
3.食用好的脂肪和高質(zhì)量的蛋白質(zhì) STEP 3 Eat good fat and high-quality protein
飲食中加入不飽和脂肪和高質(zhì)量的蛋白質(zhì)。來(lái)自橄欖油和堅(jiān)果的好的脂肪是健康的濃縮能量源泉。蛋白質(zhì)幫助身體調(diào)節(jié)能量使用。 Include unsaturated fat and high-quality protein in your diet. Good fats from such sources as olive oil and nuts are a healthy concentrated energy source. Protein helps the body regulate energy use.
4.少食多餐 STEP 4 Eat more often
增加用餐次數(shù)。少食多餐——每天吃五餐或六餐——保持旺盛的新陳代謝，穩(wěn)定的血糖水平，持續(xù)的能量狀況。 Eat more often. Frequent small meals -- five or six a day -- keep your metabolism up, your blood sugar stable, and your energy level constant.
5.少吃 STEP 5 Eat less
不要吃太多。吃得太多會(huì)讓你更加疲憊，讓你的能量水平向下旋轉(zhuǎn)。飲食過(guò)度導(dǎo)致的體重增加會(huì)讓你覺(jué)得懶惰，不喜歡運(yùn)動(dòng)，導(dǎo)致精神更加萎靡。 Don't eat too much. Overeating can literally weigh you down and start a negative energy spiral. Weight gain from overeating can make you feel sluggish and less like exercising, contributing to even lower energy.
食用新鮮的水果作為零食。水果中的纖維讓你的身體更緩慢地燃燒糖分，能夠提供更持久的能量。 Eat whole fresh fruit for snacks. The fiber in fruit makes your body burn its sugars slowly, for long-lasting energy.
6.多喝水 STEP 6 Drink more
飲用充足的水，因?yàn)槊撍畷?huì)導(dǎo)致疲憊。 Drink plenty of water because dehydration leads to fatigue.
7.少喝酒和咖啡 STEP 7 Drink less
減少酒精和咖啡的攝入量。酒精會(huì)擾亂睡眠，讓你第二天疲憊不堪?？Х纫蚩梢詴簳r(shí)提神，但是最終卻會(huì)讓你的精神更加低落。 Cut back on alcohol and caffeine. Alcohol disrupts sleep, leaving you tired the next day and the temporary boost from caffeine eventually leads to an energy letdown.
潛在能量是儲(chǔ)存的能量。動(dòng)能是運(yùn)動(dòng)時(shí)的能量，也就是潛在能量的使用。 Potential energy is stored energy. Kinetic energy is the energy of motion -- the use of potential energy.
避免能量飲料和額外的咖啡，遵循下面簡(jiǎn)單的指引，從食物中獲得你所需的所有能量。 Skip the energy drinks and extra large lattes and follow these simple guidelines to get all the energy you need from your food.
你需要 You Will Need
早餐 Breakfast
復(fù)雜的碳水化合物 Complex carbohydrates
好的脂肪和蛋白質(zhì) Good fat and protein
少食多餐 Frequent small meals
水 Water
新鮮的水果（可選） Fresh fruit (optional)
步驟 Steps
1.不要不吃早餐 STEP 1 Don't skip breakfast
每天都要吃早餐。要激發(fā)出能量，你需要先投入一些燃料，經(jīng)過(guò)一整晚的睡眠后，你醒來(lái)肯定肚子空空，沒(méi)有一點(diǎn)能量。 Eat breakfast every day. You need to put fuel in to get energy out, and after a full night's sleep you're running on empty.
2.不要吃簡(jiǎn)單的碳水化合物 STEP 2 Skip the low-carb diet
將復(fù)雜的碳水化合物作為飲食的重點(diǎn)。碳水化合物可以提供能量。你攝入的所有能量的一半應(yīng)該來(lái)自碳水化合物。來(lái)自谷物，水果和蔬菜的復(fù)雜碳水化合物可以提供穩(wěn)定持久的能量。簡(jiǎn)單的碳水化合物會(huì)讓你的血糖升高，導(dǎo)致糖分突然升高，然后又劇烈下降。 Make complex carbohydrates the centerpiece of your diet. Carbs supply energy; you should get about half your calories from them. Complex carbohydrates from whole grains, fruits, and vegetables provide steady, lasting energy. Simple carbohydrates spike your blood sugar, causing a sugar rush and then a crash.
3.食用好的脂肪和高質(zhì)量的蛋白質(zhì) STEP 3 Eat good fat and high-quality protein
飲食中加入不飽和脂肪和高質(zhì)量的蛋白質(zhì)。來(lái)自橄欖油和堅(jiān)果的好的脂肪是健康的濃縮能量源泉。蛋白質(zhì)幫助身體調(diào)節(jié)能量使用。 Include unsaturated fat and high-quality protein in your diet. Good fats from such sources as olive oil and nuts are a healthy concentrated energy source. Protein helps the body regulate energy use.
4.少食多餐 STEP 4 Eat more often
增加用餐次數(shù)。少食多餐——每天吃五餐或六餐——保持旺盛的新陳代謝，穩(wěn)定的血糖水平，持續(xù)的能量狀況。 Eat more often. Frequent small meals -- five or six a day -- keep your metabolism up, your blood sugar stable, and your energy level constant.
5.少吃 STEP 5 Eat less
不要吃太多。吃得太多會(huì)讓你更加疲憊，讓你的能量水平向下旋轉(zhuǎn)。飲食過(guò)度導(dǎo)致的體重增加會(huì)讓你覺(jué)得懶惰，不喜歡運(yùn)動(dòng)，導(dǎo)致精神更加萎靡。 Don't eat too much. Overeating can literally weigh you down and start a negative energy spiral. Weight gain from overeating can make you feel sluggish and less like exercising, contributing to even lower energy.
食用新鮮的水果作為零食。水果中的纖維讓你的身體更緩慢地燃燒糖分，能夠提供更持久的能量。 Eat whole fresh fruit for snacks. The fiber in fruit makes your body burn its sugars slowly, for long-lasting energy.
6.多喝水 STEP 6 Drink more
飲用充足的水，因?yàn)槊撍畷?huì)導(dǎo)致疲憊。 Drink plenty of water because dehydration leads to fatigue.
7.少喝酒和咖啡 STEP 7 Drink less
減少酒精和咖啡的攝入量。酒精會(huì)擾亂睡眠，讓你第二天疲憊不堪?？Х纫蚩梢詴簳r(shí)提神，但是最終卻會(huì)讓你的精神更加低落。 Cut back on alcohol and caffeine. Alcohol disrupts sleep, leaving you tired the next day and the temporary boost from caffeine eventually leads to an energy letdown.
潛在能量是儲(chǔ)存的能量。動(dòng)能是運(yùn)動(dòng)時(shí)的能量，也就是潛在能量的使用。 Potential energy is stored energy. Kinetic energy is the energy of motion -- the use of potential energy.