Being tired is rubbish.
疲倦真是件煩人的事。
You want nothing more than to return to bed, but more often than not you have the whole day ahead of you. It''s the worst.
明明只想上床睡覺，但是通常一天才剛剛開始。煩透了。
However, it may not just be lack of sleep that''s getting to you - the fuel you''re putting into your body is just as important.
可能不是缺乏睡眠的問題，身體攝入的能量同樣重要。
A nutritional therapist recently spoke to Cosmo Australia about the dietary needs of your body, and how you can help it feel well-rested and refreshed.
雜志《Cosmo Australia》和一位營(yíng)養(yǎng)理療師進(jìn)行了對(duì)話，談了談人體對(duì)飲食的需求，如何通過飲食讓身體得到充分休息和更新。
After all, a diet of junk food will lead to junk energy levels.
畢竟，攝入垃圾食品只能讓身體陷入垃圾能量狀態(tài)。
Jackie Lynch, a nutritional therapist, told Cosmopolitan Australia that the five types of tiredness were as follows:
營(yíng)養(yǎng)理療師杰克·林馳告訴《Cosmopolitan Australia》，疲憊總共分五種類型。
Energy highs and lows - Jackie attributes this to blood sugar rising and falling during the day, which can also irritate.
能量巔峰和能量低谷。杰克說這種疲憊源于一天中血糖的變化。
Emptiness - Jackie says this is defined by magnesium levels, which support muscle function and regulate the stress response. You may feel muscle cramps, headaches, twitches or palpitations.
空虛。這種疲乏由鎂水平變化引起。鎂決定了肌肉功能和受到壓力時(shí)的反應(yīng)。鎂會(huì)讓人肌肉麻痹、頭痛、抽搐和心悸
Lacking stamina - In this case, Jackie says you''re likely to be low in Iron, an essential part of haemoglobin. You''ll feel very low and it can be common among women with regular heavy periods.
缺乏毅力。鐵含量偏低容易引起此類疲憊，鐵是血紅蛋白的重要組成部分。缺鐵會(huì)讓人情緒非常低落，通常生理期比較嚴(yán)重的女性會(huì)出現(xiàn)這種癥狀。
Reduced concentration - You may be lacking certain B vitamins, which help produce energy. Chronic stress or regular alcohol intake can deplete B vitamins, and you can boost them by eating more vegetables and steaming rather than boiling them.
Wired and fatigued - You''ve maybe had too much coffee but can''t sleep. You''ll be struggling to sleep and it may block the absorption of iron, aiding fatigue. Jackie advises one shot of coffee instead of the regular two and swap out caffeinated fizzy drinks.
注意力渙散。維生素B能產(chǎn)生能量，缺乏維生素B可能會(huì)導(dǎo)致注意力渙散。長(zhǎng)期壓力或經(jīng)常喝酒會(huì)使維生素B流失。多吃蒸蔬菜而不是煮蔬菜能幫助增加維生素B。
So, if you stick to a healthy diet and a good amount of regular sleep most nights, you''ll probably fare a lot better during the day.
勞累。可能喝了太多咖啡，所以不能入睡。入睡困難會(huì)阻礙鐵的吸收，人會(huì)更疲倦。杰克建議把每天兩杯咖啡改為一杯，含咖啡因的汽水也要換掉。
只要堅(jiān)持健康飲食、夜晚睡眠足夠，白天狀態(tài)就會(huì)好很多。
（翻譯：阿忙）
文章來源：滬江英語
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