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Making a booklet on keeping fit The truth is, diet and way of life are often a problem for teenagers. However, the good news is that you can feel better, look better and have more energy if you eat the right food and exercise regularly. Healthy eating along with regular exercise is probably the only way to become fit. Diets are useless in the long term, yet approximately 20% of teenagers say they have tried going on a diet and skipping meals to control their weight. If you eat properly and exercise regularly, you will lose weight, keep fit and feel great. As a teenager, it is important to give your body the energy it needs. If you skip meals, you don’t get enough energy, and then you feel tired. For a healthy diet, you should eat mostly rice, bread, vegetables and fruit. You also need to drink a lot of water—six to eight glasses a day. Water helps keep your system clean. Drinking enough water will improve your skin and give you healthy hair. Exercise is something that can help to make you look good, feel good and be healthy. Experts suggest that teenagers spend at least 30 minutes exercising, five times a week. That is easy to do! Walking and riding your bike count, and so do school sports. Often, teenagers give up sport, saying they have no time left after their studies. Many teenagers are surprised to learn that when you exercise, your body produces some chemicals that make you feel peaceful and relaxed and increase your ability to concentrate when you study. These chemicals can even help you sleep better at night. A good amount of sleep every night is also important for your health. When you sleep, your body prepares you for the day to come. Teenagers need eight to ten hours of sleep each night. As a matter of fact, loss of sleep can make you look tired, and even cause you to gain weight. If you follow the suggestions above, you will look and feel much better in no time at all! 制作健康小册子 实际情况是,对青少年而言,饮食习惯和生活方式往往是个问题。但好消息是,如果合理饮食,经常锻炼,你就可以感觉更好,气色更好,精力越发充沛。 健康的饮食加上经常锻炼也许是变得健康的唯一途径。从长远角度来看,节食并不能奏效,然而有大约20%的青少年声称,他们曾尝试过节食或者有时不吃饭,以控制自己的体重。如果你适当饮食并经常锻炼,你就会减轻体重,保持健康状态,感觉很棒。 作为青少年,给予你的身体所需要的足够能量是很重要的。如果不吃饭,你就不能得到足够的能量,因此就会感到疲倦。至于健康的饮食,你应该主要地摄入米饭、面包、蔬菜和水果。你还需要喝很多的水——一天需要6—8杯。水有助于保持人体内部系统清洁。足量饮水会改善你的皮肤,让你拥有健康的头发。 锻炼能够让你气色好、感觉好、身体健康。专家建议,青少年每周至少应该锻炼五次,每次至少30分钟。这一点是很容易做到的!步行和骑自行车就算,校内体育活动也算。常常有这样的情况:有些青少年干脆放弃体育锻炼,声称学习繁忙,没有时间进行体育锻炼。很多青少年吃惊地得知,当你锻炼时,你的体内会产生某些化学物质,这些化学物质让你感到平静、放松,增强学习时的注意力。这些化学物质甚至还有助于你改善睡眠呢! 每晚保证充分的睡眠对你的健康也是很重要的。睡觉的时候,你的身体就帮你为下一天作好准备。青少年每晚需要8—10小时的睡眠。事实上,失眠会使你面容疲倦,甚至身体发胖。 如果你能遵循以上建议,用不了多久你就会气色好得多、感觉棒得多! |
