By now, most of us have mastered the basics -- eat breakfast, sleep well, exercise often. But sometimes, even the most health savvy among us can get stuck in a serious health dilemma. 現(xiàn)在大部分人基本都能按時(shí)吃飯睡覺并且規(guī)律運(yùn)動(dòng)了。但有時(shí)候即便“健康達(dá)人”也難免遇到健康方面的難題。
You know that it's important to eat breakfast, but might find yourself unprepared in an all-morning meeting where the only choice is a sugary pastry. Or, you're not sure what the priority should be after a bad night's sleep: sneaking in an extra hour of rest, or pushing through your morning workout. 你也知道吃早餐很重要，但有時(shí)你還是會(huì)空著肚子開一上午的會(huì)，唯一能填肚子的就剩一塊甜蛋糕。有時(shí)你一夜沒睡好，不知道是該偷偷補(bǔ)一小時(shí)覺呢，還是硬撐著做早鍛煉呢。
So we rounded up 10 confusing situations, and asked some of our favorite experts how they would handle each scenario. Read through and then tell us: Do you agree with their advice? What would you do differently? 因此，我們列出了10個(gè)讓大家為難的健康狀況，向我們大受歡迎的專家咨詢了意見。請(qǐng)仔細(xì)閱讀，然后告訴我們：你贊同專家的建議嗎？你是否還有其他辦法？
Getting To Sleep Late 熬夜
We always hear you should spend some time away from screens before bed -- but if you have to work late one night, is it better to spend time unwinding, even if it means staying up a bit later, or is it better to just go right to bed? 我們常常聽說睡覺前一段時(shí)間要遠(yuǎn)離電腦電視手機(jī)。但人總有熬夜加班的時(shí)候吧？那到底是該繼續(xù)熬夜奮戰(zhàn)還是立馬上床睡覺呢？ 專家意見：
I am a big proponent of consistent wake times. Bed times, in my opinion, are much less important; if a patient is consistent with their wake time and routines, bed times usually take care of themselves. Plus, deemphasizing when an individual goes to bed often helps remove the performance anxiety we associate with insomnia. 我比較贊成繼續(xù)熬夜奮戰(zhàn)。我覺得這種情況下睡覺并不那么重要。如果病人清醒時(shí)間與日常生活一致，那睡覺時(shí)間并不是什么大問題。而且，弱化睡覺時(shí)間還有助于克服對(duì)失眠的焦慮。
For me, this one is a no brainer: Unwind first, if you feel like you need it. If you are someone who can go to sleep without that down time, knock yourself out. 對(duì)我來說，這根本不是問題：如果覺得必須把工作做完，那就先熬夜奮戰(zhàn)。如果你不需要專門的休息時(shí)間也能睡著，那就竭力奮戰(zhàn)吧。
Restaurant Indulgences 就餐零嘴
If you've decided to indulge in one thing while out for a meal, which should it be: the bread basket or dessert? 如果出去吃飯時(shí)想吃點(diǎn)零嘴，你是選擇籃子面包還是餐后甜點(diǎn)？ 專家意見：
I think it's better to share a dessert (of course be the last to taste so there's only a bite or two left). The bread basket is a trigger point for the whole meal. Once people make the choice to have the bread they are subconsciously choosing to let the whole meal go and they ultimately end up eating dessert too. If you save it for dessert (eating clean the whole meal before and skipping the bread), you'll save a ton of calories. 我認(rèn)為還是選擇餐后甜點(diǎn)比較好（雖然甜點(diǎn)是餐后的，或許只咬一兩口就不吃了）?；@子面包是整頓飯的開胃品，一旦忍不住吃籃子面包，人們就會(huì)不自覺地饕餮就餐，甚至最后連餐后甜點(diǎn)都一掃而光。如果選擇吃餐后甜點(diǎn)（餐前不吃籃子面包），可能會(huì)免去不少卡路里吧。
Walking In Heels 穿高跟鞋走路
More steps are almost always better -- but is it still worth walking that extra bit if you're wearing heels? 多走路益處多——但是穿高跟鞋多走路真的有益健康嗎？ 專家意見：
No! I do not subscribe to walking in heels for exercise being a good idea. High heels shift your body weight to the ball of your feet and misalign your whole skeleton. Exercise in this body position makes you very prone to injury to knees, hips, back and feet. 絕不！我不認(rèn)為穿高跟鞋走路運(yùn)動(dòng)是什么好主意。高跟鞋將身體重心輪流轉(zhuǎn)移到腳底，容易造成人體骨骼移位。穿高跟鞋運(yùn)動(dòng)容易傷到膝蓋、臀部、后背以及雙腳。
Exercising later in more appropriate shoes is ideal. Everyone wants to get in as much physical activity as possible, but putting yourself at risk for injury and trauma isn't smart. Exercise should be done with the goal of strengthening your body, not causing harm. Sneakers are always best for physical activity. 理想的運(yùn)動(dòng)應(yīng)該選用合適的鞋子。人人都想盡可能多地鍛煉身體，但給自己帶來受傷的隱患下就不明智了。運(yùn)動(dòng)是為了增強(qiáng)體質(zhì)，而不是招來傷害。球鞋才是鍛煉身體的最佳選擇。
Tackling Your To-Do List 處理任務(wù)清單
If you're really stressed about your to-do list, should you tackle the biggest or the smallest item first? 如果你迫切需要處理掉任務(wù)清單，到底該先著手最大的還是最小的任務(wù)呢？ 專家意見：
When we are really stressed we need a positive experience, and one that can be accomplished pretty soon. So pick something, but not the biggest or the most difficult; instead, something that can realistically be tackled and done. Then congratulate yourself for doing that and pick another, then another, then another... 如果時(shí)間比較緊張，我們就得積極行事，選一個(gè)能最快完成的任務(wù)。所以，不應(yīng)該選最大或最困難的任務(wù)，相反而應(yīng)選擇能立即處理完的那個(gè)。完成之后再一個(gè)接一個(gè)地處理剩下的任務(wù)。
Rushing At The Gym 奔向健身館
If you only have 15 minutes to exercise, is it better to opt for cardio or weight training? 如果你只有15分鐘用來鍛煉，是進(jìn)行有氧運(yùn)動(dòng)呢，還是舉重訓(xùn)練？ 專家意見：
If you only have 15 or 20 minutes to work out, your goal should be to subject your body to an ideal combination of muscular strain and cardiovascular stress. It's going to give you the most bang for your buck if you want to get lean, strong and fast in as little time as possible. 如果你有15或20分鐘用來鍛煉，應(yīng)該把注意力放在肌肉伸展和有氧運(yùn)動(dòng)上。這回非常有效，能在最短時(shí)間內(nèi)瘦身健身。
To achieve this effect, use any of my favorite resistance training exercises that "crossover" to also be cardio exercises, including: Dumbbell or Kettlebell Swing, Squat to Overhead Press, Turkish Get-Up, Uphill Sprints Holding or Carrying a Weight and Burpees. 為達(dá)到以上效果，你可以試試我最喜歡的阻力訓(xùn)練抑或有氧運(yùn)動(dòng)：甩啞鈴或壺鈴，下蹲推肩、土耳其式起立、抓住重物向上做伸展運(yùn)動(dòng)等等。
Fat Vs. Protein 脂肪VS蛋白質(zhì)
If your only protein choice for hours is high in saturated fats, should you eat a bit, or skip it? 如果你唯一的蛋白質(zhì)攝入在飽和脂肪中已經(jīng)偏高，你吃還是不吃呢？ 專家意見：
Personally I would try my best to avoid a high saturated fat protein source. It would probably make me feel sick. People who eat a lower fat diet and then dive into a high fat meal tend to complain of stomach aches. When you look at the nutrient analysis for protein sources that are high in saturated fat like fried fish, the amount of protein is very low. 個(gè)人覺得我會(huì)盡可能避免攝入高度飽和脂肪蛋白質(zhì)，因?yàn)檫@不利于健康。那些吃了低脂肪食物后又?jǐn)z入高脂肪食物的人通常會(huì)感到胃酸。如果你去看煎魚等脂肪飽和食物的營(yíng)養(yǎng)分析，你會(huì)發(fā)現(xiàn)它們所含的蛋白質(zhì)量很低。
Therefore a protein source that is high in saturated fat may not always be your best source of protein. Best bet is to plan ahead. I always carry nuts or roasted edamame in my purse to fill in any gaps of missing protein in my meal. 因此，脂肪高度飽和食物中的蛋白質(zhì)未必就是攝入蛋白質(zhì)的最佳選擇。最好是事先計(jì)劃一下。一般我會(huì)在包里帶些堅(jiān)果或烘豆，以補(bǔ)充餐飲之外的蛋白質(zhì)。
Early Morning Workout? 早起鍛煉？
We all know how important sleep and exercise are for our health -- so if you got a bad night's rest, is it better to sleep in for an extra hour, or push through your morning workout? 眾所皆知，睡眠與運(yùn)動(dòng)對(duì)人體健康非常重要?！?，如果你晚上沒睡好，最好是多睡一小時(shí)呢，還是硬撐著起床？ 專家意見：
One of the most important recovery, mental and immune system boosting activities for the human body is sleep. If you're short on sleep, you experience higher levels of inflammation and a decrease in the hormones that help you lose fat and stabilize your appetite. For this reason, you should never sacrifice sleep to exercise -- as you're likely to put your body into an unhealthy state. 睡眠是人體進(jìn)行心理與免疫系統(tǒng)恢復(fù)的一大重要環(huán)節(jié)。缺少睡眠的話，你可能會(huì)感染炎癥，并且那些有助于你消耗脂肪、維持胃口的荷爾蒙分泌也會(huì)減少。因此，決不能為了運(yùn)動(dòng)而去犧牲睡眠——不然受害的就是身體了。
Midnight Snacks 宵夜
We've heard it's not great to nosh late at night -- but if you haven't had a chance to eat dinner all evening, is it better to eat late or go to bed starving? 我們都知道晚上不能吃太多——但是如果你恰好晚飯什么都沒吃，那到底是吃點(diǎn)東西還是餓著肚子睡覺呢？ 專家意見：
Eat something but more snack size rather than meal size. Having a gnawing hunger or eating too much food both will lead to poor sleep quality. Try 1/4 cup tuna salad (homemade/healthy mayo), six multi-seed crackers and cut fresh veggies. 吃點(diǎn)宵夜吧，但別超過正常飯量就行。餓著肚子或吃得太飽都會(huì)影響睡眠質(zhì)量?？梢猿砸稽c(diǎn)點(diǎn)金槍魚沙拉（自制/營(yíng)養(yǎng)的蛋黃醬），幾片堅(jiān)果餅干還有新鮮蔬菜。
Bad Breakfast Choices 糟糕的早餐
Ideally we'd be prepared -- but if you're stuck in an all-morning meeting and the only food choice is a pastry, is it better to eat it or skip breakfast? 正常情況下人必須吃早餐。但如果你不得不開早會(huì)，身邊只有一塊糕點(diǎn)，到底是吃還是不吃呢？ 專家意見：
SKIP IT. There is nothing actually filling about a pastry -- no fiber, no water -- so it wouldn't help my hunger. In fact, many times eating something high in sugar like this will lead to an energy crash, so I wouldn't be full and it makes me tired. No thank you! (I have apples and almonds at my office for situations like this.) 答案是不吃。糕點(diǎn)既沒有纖維又缺少水分，根本不能抵抗饑餓。其實(shí)，吃這種糖分很高的零食很會(huì)損耗能量，既不能飽腹，還使人疲憊。所以絕對(duì)不能吃糕點(diǎn)?。ㄟ@種情況下我會(huì)在辦公室備上蘋果和杏仁。）
Late-Night Fight 半夜吵架
If you're having a disagreement with your partner late at night, is it better to "never go to bed angry" or "sleep on it"? 如果你夜里跟愛人鬧別扭，是帶著怒氣不睡覺呢，還是“一睡而過”？ 專家意見：
Most psychologists will recommend that people take the time that they need to calm down to think rationally about conflicts. They are much more likely to develop effective solutions or understand another person's perspective when they aren't upset. Sleep does allow time to pass, and many people report that they are able to view their situation from a different angle the following day. 大部分心理學(xué)家建議人們先冷靜理性地分析矛盾。情緒穩(wěn)定以后，人們更容易找出有效的解決辦法或從對(duì)方角度看問題。不過，呼呼大睡確實(shí)也很有效。很多人反映說，第二天醒來后自己更能換個(gè)角度看待問題。
Perhaps one exception is when a person is unable to fall asleep at all because they are so angry. In these situations, addressing the problem before bed may provide some closure. 但例外的是，有些人因?yàn)樘珣嵟緹o法入睡。如果這樣，那還是先解決問題再睡覺吧。
