七大方法摆脱疲劳.doc

七大方法摆脱疲劳 WAKE UP AND SMELL THE COFFEE一、清醒点儿闻闻咖啡DO drink six to eight glasses of water a day每天喝六到八杯水Catherine Collins, chief dietician at St George’s Hospital, South London, says: ‘Without adequate fluid intake, blood pressure drops, slowing delivery of oxygen to the brain, which can leave you feeling tired.’伦敦南部圣乔治医院首席营养师凯瑟琳-柯林斯说：“如果没有足够的液体摄入量，血压会下降，向大脑中输入氧气的速度会减慢，这会让你感觉疲惫。”The amount of fluid needed depends on the individual, but you should aim to pass urine at least three times a day. Between six and eight glasses of water-based drinks – including tea and coffee – a day are recommended.每个人需要的液体量都不同，但是一天至少要排尿三次。推荐每天喝上六杯到八杯饮料——包括茶和咖啡.‘Coffee is often vilified but the caffeic acid it contains is a great way to instantly increase alertness and blood pressure,’ says Collins.“咖啡经常被人误解，但是咖啡里包含的咖啡酸是立即提升机敏性和血压的绝佳方式，” 柯林斯说。DON’T have a nightly glass of wine不在夜间喝酒‘Alcohol has a dehydrating effect,’ says Collins. ‘Added to that, the chemicals in alcohol disrupt your sleep cycle, preventing you from entering deep sleep.’“酒精能脱水，” 柯林斯说。“除此之外，酒精中的化学物质会扰乱你的睡眠周期，阻止你进入深度睡眠。”VITAL VITAMINS二、重要的维生素DO take a magnesium supplement补充镁元素‘Magnesium plays a vital role in maintaining blood glucose levels, muscle health,’ says nutritional therapist Dr Elisabeth Philipps. ‘A deficiency can leave you feeling lethargic.’ Magnesium is found in leafy vegetables and nuts, but a supplement can help. Take between 200mg and 400mg a day.“镁元素在维持血糖水平、肌肉健康等方面发挥着重要作用，” 营养治疗师伊丽莎白-菲利普斯博士说。“缺少镁元素会让你感觉疲惫。” 绿色蔬菜和坚果中含有镁元素，也可以服用一些补充剂。每天服用200毫克到400毫克。DON’T become deficient in B vitamins不要缺乏B维生素A supply of all eight B vitamins is essential for feeling energised. ‘Vitamins B1, B3, B5 and B6 are crucial for the conversion of food into energy,’ says Dr Philipps. B vitamins can be found in chicken, nuts, eggs, cheese and Marmite.8种B维生素中都是让你感觉精力旺盛的必要元素。“在把食物转化为能量的过程中，维生素B1、B3、B5和B6发挥着重要的作用 。” 菲利普斯博士说。鸡肉、坚果、鸡蛋、奶酪和酵母中都含有B维生素。TIME YOUR POWER NAP三、安排时间午睡来恢复力量A nap can take the edge off