|
Rebecca Jerman |
|
You don't need to spend
a lot of money to eat well
and stay
fit. |
|
Magazine and television
ads
often show products and diets that promise us good health. But you
don’t need to spend a lot of money to eat well and stay fit. A
good diet, regular exercise and about eight hours of sleep each
night can help make you healthy. Dr. Anita Redahan of Case Western
Reserve University Cleveland, USA, offers these basic suggestions
to improve your health. |
DIET |
Eat
a variety of foods. This makes your body stronger and helps you
fight
disease.
For example, milk gives your body calcium and vitamin D. (Low-fat
or skim milk is better for you than
whole milk.)
Fruits and vegetables give your body fibre and vitamins.
Beans
are low in fat and rich in fibre and protein.
Grain
also gives your body fibre. (Try eating
wheat bread
instead of white bread.)
Meat is also good for you. Red meat is rich in
iron,
but you shouldn’t eat too much of it. Instead, buy low-fat cuts of
meat like pork and chicken or beef
tenderloin. You
can also eat healthy meat substitutes such as
tofu,
tempeh (a mixture of
soybeans
and grains), vegetarian (veggie)
burgers and portobello mushrooms.
Doctors say you shouldn’t have too much salt in your diet. This
can lead to high blood pressure. Avoid adding extra salt to your
meal.
Canned vegetables, soups and sauces are often
very
salty.
Try not to eat them. Remember: fresh food is always preferable.
If you are trying to lose weight, stay away from the diets that
make big promises. Dr. Redahan thinks people should not follow
some of them. She says that you should just try to cut 500 daily
calories from your diet. This way, you will lose about a pound a
week, and you will develop better eating habits. You can cut
calories by avoiding
fatty
foods. Drink water or other beverages without sugar. Don’t
drink
sugary soft drinks or juices.
|
EXERCISE |
Regular exercise
is a fun way to stay healthy. The best types of exercise for your
heart are walking, jogging, cycling, swimming, aerobics and
rollerblading.
It’s important to do regular, vigorous exercise at least three to
four times a week. More relaxed exercise, such as walking or
dancing, can be done every day. Always stretch and
warm up
before you begin. Otherwise, you can cause damage to your muscles.
After exercise, cool down with more stretching.
Do exercises that you enjoy. Jog or swim, if you like to exercise
alone. If you like to be with people, you may want to participate
in a team sport. Ask yourself these questions: Will I need to join
a club to exercise? If so, can I afford it? Will I need to buy
special equipment?
Remember, be realistic about which type of exercise you will
really be able to do. ”Exercise should be fun and demanding,”
says Dr. Redahan. ”Exercise should not be exhausting.”
|
SLEEP |
Regular sleeping
patterns
help reduce stress in your life. If your mind and body are tired,
you will probably sleep better, so stay active during the day.
Quiet activities in the evening, such as reading or watching
television, help to relax your body before bedtime. Don’t take
naps during the
day or you may not feel
sleepy
at bedtime. If you miss a few hours of sleep, don’t worry. Try to
keep your sleeping hours regular most of the time. |
TEN THINGS TO
HELP YOU LIVE LONGER |
1. |
Drink as much water as you
can. |
2. |
Protect your eyes from the
sun: Wear sunglasses or a hat. |
3. |
Take the stairs instead of
the
lift
whenever possible. |
4. |
Don’t eat
junk food and
fast food. |
5. |
Stop smoking now!! |
6. |
Eat fruit or vegetables three
times a day. |
7. |
Walk more and drive less. |
8. |
Don’t fry food. Grill or
steam your
food instead. |
9. |
Always wear sunscreen. Use
sunscreen marked SPF (Solar Protection Factor) 15 or SPF 30,
even in the winter. |
10. |
Visit your doctor for a
check-up every year. |
|
Source:
New English Digest |
GLOSSARY |
fit:
physically and mentally healthy (entero, en buen estado
físico)
ads = advertisements (avisos)
disease: illness (enfermedad)
whole milk: milk from which no constituent
(such as fat) has been removed (leche entera)
beans: edible seeds of plants of the family
Leguminosae (las leguminosas, los porotos)
grain: dry seedlike fruit produced by the cereal
grasses, e.g. wheat, barley, Indian corn (los granos, los
cereales)
wheat:
grains of cereal (trigo)
iron: this substance
plays a role in the transport of oxygen by the blood (hierro)
tenderloin: the tender meat of the
loin muscle (lomo)
tofu: cheeselike
food made of curdled soybean milk (queso de soja)
soybeans: native to Asia
and extensively cultivated for its nutritious oil-rich seeds
(porotos de soja)
veggie: colloquial word for edible seeds, roots,
stems, leaves. etc.(las verduras)
canned vegetables = tinned vegetables: vegetables
sealed in a can (las verduras enlatadas) |
very salty:
containing too much salt (muy saladas)
fatty foods: foods containing too much fat (alimentos
grasos)
sugary: containing too much sugar (azucaradas)
rollerblading: travelling on shoes with a single line of
rubber wheels attached to their soles (patinando)
warm up: do preliminary exercises so as to stretch the
muscles (haz ejercicios de precalentamiento)
patterns: practices (prácticas, patrones, hábitos)
naps: short sleeps (siestas)
sleepy: ready to fall asleep (con sueño)
lift (England) = elevator (USA) (ascensor)
junk food: food that tastes good but is high in calories
having little nutritional value (comida chatarra, comida
basura)
steam: cook something by letting steam pass over it (cocina
al vapor)
check-up: a thorough physical
examination which includes a variety of tests depending on the age
and sex and health of the person (control médico, chequeo
clínico) |
|
|
MAS "SALUD Y BIENESTAR"
FORO
INICIO |
|