酷暑來臨，早做準備!.

　　Try our health experts&apos tips for feeling great this season.

　　酷暑來臨，早做準備!

　　Don&apost read while you eat.吃東西時，專享吃的快樂

　　No watching TV either, or playing on your iPad, or doing anything that diverts attention from your dish — staying focused may help curb calories. Researchers at the University of Liverpool analyzed two dozen previous studies of normal-weight people and found those whose who ate while distracted not only consumed more of the food in front of them, but even more of a later meal. Attentive eating could play a role in weight loss and maintenance. Of course, what you eat takes center stage: Choose fruits, vegetables and lean proteins; opt for low-fat dairy and whole-grain products; up your fiber intake; limit sugar; and drink lots of water.

　　不要看電視或玩IPAD的時候吃東西，因為吃飯的時候做其它任何事情都會轉(zhuǎn)移你的注意力 – 注意力保持集中，這樣有可能有助于遏制卡路里。利物浦大學的研究人員分析了以前的研究，結(jié)果表明二十幾位體重正常的人如果他們之間有吃飯分心的人，他們不僅會吃掉面前更多的食物，而且之后會有加餐現(xiàn)象。專心進食對于減肥或保持體形來說非常重要。當然，吃什么食物最為關(guān)鍵：選擇水果，蔬菜和低蛋白;選擇低脂肪奶制品和全谷物食品;提高你的纖維攝入量;限制糖，并且大量喝水。

　　Use your body as weights.利用身體做鍛煉

　　No need for high-tech gym equipment to get into shorts-and-tank-top shape: Push-ups, planks, lunges and other exercises that use your body as resistance work just as well, and they’re more popular than ever. This back-to-basics approach to muscle-strengthening emerged as a top fitness trend for 2013, according to a survey from the American College of Sports Medicine.

　　沒必要利用高科技的健身設備來達到完美體形：俯臥撐，懸垂抬腿，單腿下蹲等其它可以利用你身體做阻力練習的鍛煉越來越流行。根據(jù)美國運動醫(yī)學學院的一項調(diào)查顯示，這種回到基本的方法來鍛煉肌肉已成為2013年最流行的健身趨勢。

　　Body weight training doesn’t cost a dime, requires little or no gear, and can be done anywhere. Do it two or three times a week to tone muscles and help your body burn calories better; combine it with a regular cardio routine to boost energy and shed extra pounds. Talk to your doctor bore starting any new workout routine; it’s also a good idea to try a class or see a personal trainer to learn new bodyweight training moves and make sure you’re using proper form.

　　自身重量練習不需花費一毛錢，很少或不需要器械，并且可在任何地方進行。一周做兩次或三次這種鍛煉來強健肌肉并且更好的幫助你的身體燃燒熱量，結(jié)合這種鍛煉再做常規(guī)有氧練習來提高能量并減去多余脂肪。在開始任何新的日常鍛煉之前先咨詢一下你的醫(yī)生;試聽訓練課或拜見私人教練學習新的體重訓練動作并確保訓練形式恰當，這也是個不錯的主意。

　　Stock up on watermelon.多吃西瓜，儲存能量

　　It’s a favorite hot-weather snack among nutrition experts, and for many good reasons: The rreshing fruit is 92% water (so it helps you stay hydrated) and it’s packed with lycopene, an antioxidant that may help reduce risk of certain cancers.

　　多吃西瓜，儲存能量。天氣炎熱時，營養(yǎng)學家們最喜愛的食物是西瓜，這是有許多原因的：西瓜這種清爽的水果含有92%的水份(所以它可以幫助你補水)并且西瓜的水份中含有番茄紅素，它是一種抗氧化劑，可以有助于減少某些癌癥的風險。

　　Research suggests that when lycopene is combined with other carotenoids (like beta-carotene, and vitamins C and E), it may help protect against sunburn. Watermelon is also an excellent source of vitamin C (which boosts the immune system), vitamin A (good for eye health). A recent study suggests another of its compounds may promote heart health.

　　研究表明，番茄紅素與其他類胡蘿卜素(比如β-胡蘿卜素和維他命C和E)相結(jié)合時，這可能有助于防止曬傷。西瓜也是維他命C(可增強免疫系統(tǒng))，維他命A(對眼睛健康有利)的豐富來源。最近一項研究表明西瓜中的另一種化合物可促進心臟健康。

　　Know the signs of overheating.了解過熱跡象

　　Warm weather draws everyone — from kids to adults, casual walkers to extreme sporters — outdoors for some fun in the sun, but staying in too-hot weather for too long raises your risk of heat-related illness. Muscle cramps or profuse sweating may be an early indicator; nausea, vomiting, headache, dizziness, weakness and cold, clammy skin are all signs of heat exhaustion. If you have any of these symptoms, move to a cooler spot, lie down and loosen your clothing, sip water and, if possible, apply cool, wet cloths to your body. Ignore the signs, and it may progress to heat stroke, a condition that occurs when your body temperature is greater than 104 degrees, resulting in hot, red skin, extreme confusion, irrational behavior and possible unconsciousness. Heat stroke is a life-threatening condition that requires immediate medical attention.

　　暑天不適，早作調(diào)整溫暖的天氣吸引每一個人 - 從小孩到成人，休閑步行者或極限運動者 –去戶外享受陽光下的樂趣，但在過熱的天氣下待得太久會提高熱相關(guān)疾病的風險。肌肉痙攣或大量出汗可能就是一個早期癥狀，惡心，嘔吐，頭痛，頭暈，乏力和發(fā)冷，皮膚濕冷這都是中暑的跡象。如果你有這些癥狀的話，待到?jīng)鏊恍┑牡胤?，躺下并解開衣服，喝點水，并且如果可能的話，可將涼爽的濕布敷上身體。無視這些跡象的話，可能會使中暑加重，體溫高于104度時，會發(fā)生皮膚紅熱，神志不清，非理性行為，并有可能休克。中暑有可能危及生命，發(fā)生時需立即就醫(yī)。

　　Shower bore pool-swimming.泳池游泳之前淋浴

　　That’s right — bore. The reason: to help keep disease-causing germs out of the water. A recent CDC report suggests one in three people think chlorine kills all germs instantly, but that’s not the case — some survive for days, even in well-maintained pools. Crypto (short for cryptosporidium) is one of those resilient germs — it’s the leading cause of swimming pool-related outbreaks of diarrhea, with reported cases on the rise, and swallowing just a littlecontaminated water can get you sick.

　　先來個淋浴，再跳進泳池暢游對，是該先來個淋浴，原因是：不把導致疾病的細菌帶進水里。最近一項的CDC報告表明，有三分之一的人認為氯會瞬間殺死所有細菌，但情況并非如此 - 有些細菌會在維護良好的泳池存活數(shù)天。隱孢子蟲(隱孢子蟲的簡稱)是一種彈性病菌 – 它是造成游泳池相關(guān)腹瀉疾病暴發(fā)的主要原因，吞咽一點點被污染的水就可以讓你生病，并且相關(guān)案例呈上升趨勢。

　　Rinsing off bore diving in is one way to helps prevent the spread of germs; it’s also smart to take young kids on bathroom breaks and check diapers often, avoid getting pool water in your mouth, and skip the pool entirely if you have diarrhea. You can’t know for sure if a public pool is contaminated, but a strong chemical smell is not necessarily a good sign: Well-chlorinated pools have little or no odor, a potent smell indicates a maintenance problem. The water should also be clear enough for you to see the pool floor and the sides should not be sticky or slimy.

　　潛水前沖澡有助于防止病菌傳播，帶小孩去衛(wèi)生間上廁所并時常檢查尿布也是明智的做法，避免池水灌進嘴里，如果你有腹瀉，應立即離開泳池。如果一個公共泳池有所污染你是不得而知的，但強烈的化學氣味也并不一定是個好兆頭：氯化完好的泳池是很少或根本沒有氣味的，氣味大表明泳池有維護問題。泳池的水也應該清澈見底并且泳池側(cè)壁不應該有粘雜物