看了天气预报…为了迎接接下来连绵不绝的阴雨天[笑而不语]，破了周末不出门凑热闹[挤眼]的惯例！！！
来舟的东山溪之前匆匆来过！今天带着胖虎一起走进纵深，新农村建设的成果显而易见！下个樱花季还是值得来看看这的樱花！[酷]
回程看看沙溪口水电站大坝，也还是蛮壮观的[赞]。 https://t.cn/EfIzsi4
来舟的东山溪之前匆匆来过！今天带着胖虎一起走进纵深，新农村建设的成果显而易见！下个樱花季还是值得来看看这的樱花！[酷]
回程看看沙溪口水电站大坝，也还是蛮壮观的[赞]。 https://t.cn/EfIzsi4
#这个夏天如何健康变美#
春分即将到来了，这也意味着春天已经过去了一半。春天不减肥，夏天徒伤悲。天气逐渐回暖，如何以最佳状态迎接灿阳夏日呢？那就需要我们以健康的饮食运动来帮助我们打造优秀的身材。接下来我就来教大家应该怎么做！
管住嘴
这一点其实我相信大家也都非常清楚。管住嘴其实就是“少吃”，控制热量摄入。但很多人并不知道应该“少吃多少”，从而不能达到理想的减肥效果，亦或者没多久又反弹了。那么，在这里我推荐大家一种简单易操作的饮食方法——5+2轻断食。
轻断食又叫间歇性禁食，主要指的是在保证人体所需的最低热量，并维持人体正常生命活动条件下，改变饮食规律，以达到健康减肥的目的，而5+2轻断食指的是以一周为单位，其中的五天我们可以正常饮食，选择不连续的两天来进行轻断食。轻断食的那两天女生摄取的热量必须控制在500大卡左右，而男生则在600大卡左右。
轻断食期间的主食我们可以多选择一些低升糖指数的杂粮，比如糙米、黑米、红薯、土豆等等。而蛋白质类食物选择鱼虾、瘦肉、鸡蛋、豆制品等优质蛋白。最后不要忘记足量的（深色）蔬菜补充。
迈开腿
迈开腿呢也就是运动了。不管我们是短期的运动，还是长期的运动。都应该有一个明确的计划和目标，包括什么运动类型以及一天要做多少的量等等。
力量训练比如深蹲、俯卧撑等等可以使我们的骨骼、肌肉更加强壮。强壮的肌肉也有助于帮助我们消耗更多的热量，对减肥也是非常有帮助的。而有氧训练比如慢跑、骑自行车、游泳等，是非常好的消耗热量的方式，同时还能够帮助我们锻炼心肺功能。
在这里我建议减肥期间大家每周都要有2次以上的力量训练和2次以上的有氧训练，每次时间都安排在40~60分钟左右即可。不过要注意的是，如果饮食采用了上述的轻断食的方法，不建议大家在轻断食日安排运动计划。
#微博健康公开课##让她健康# https://t.cn/RVJk9aF
春分即将到来了，这也意味着春天已经过去了一半。春天不减肥，夏天徒伤悲。天气逐渐回暖，如何以最佳状态迎接灿阳夏日呢？那就需要我们以健康的饮食运动来帮助我们打造优秀的身材。接下来我就来教大家应该怎么做！
管住嘴
这一点其实我相信大家也都非常清楚。管住嘴其实就是“少吃”，控制热量摄入。但很多人并不知道应该“少吃多少”，从而不能达到理想的减肥效果，亦或者没多久又反弹了。那么，在这里我推荐大家一种简单易操作的饮食方法——5+2轻断食。
轻断食又叫间歇性禁食，主要指的是在保证人体所需的最低热量，并维持人体正常生命活动条件下，改变饮食规律，以达到健康减肥的目的，而5+2轻断食指的是以一周为单位，其中的五天我们可以正常饮食，选择不连续的两天来进行轻断食。轻断食的那两天女生摄取的热量必须控制在500大卡左右，而男生则在600大卡左右。
轻断食期间的主食我们可以多选择一些低升糖指数的杂粮，比如糙米、黑米、红薯、土豆等等。而蛋白质类食物选择鱼虾、瘦肉、鸡蛋、豆制品等优质蛋白。最后不要忘记足量的（深色）蔬菜补充。
迈开腿
迈开腿呢也就是运动了。不管我们是短期的运动，还是长期的运动。都应该有一个明确的计划和目标，包括什么运动类型以及一天要做多少的量等等。
力量训练比如深蹲、俯卧撑等等可以使我们的骨骼、肌肉更加强壮。强壮的肌肉也有助于帮助我们消耗更多的热量，对减肥也是非常有帮助的。而有氧训练比如慢跑、骑自行车、游泳等，是非常好的消耗热量的方式，同时还能够帮助我们锻炼心肺功能。
在这里我建议减肥期间大家每周都要有2次以上的力量训练和2次以上的有氧训练，每次时间都安排在40~60分钟左右即可。不过要注意的是，如果饮食采用了上述的轻断食的方法，不建议大家在轻断食日安排运动计划。
#微博健康公开课##让她健康# https://t.cn/RVJk9aF
#双语阅读#【想睡个好觉？你可以这样训练自己的大脑！】
1. Make a schedule, and stick to it
每天在固定时间起床和上床
Melatonin is a hormone produced by the body to regulate when you get sleepy and when you wake up. As night approaches, levels of melatonin rise, becoming a signal to the body that it's time for bed. Production of melatonin is stopped by light -- so levels naturally fall as daylight approaches, getting you ready to greet the day.
褪黑素是身体分泌的一种激素，你什么时候感到困，什么时候醒来，都靠这种激素来调节。随着黑夜降临，褪黑素的水平就会升高，暗示身体该睡觉了。光线会阻止身体分泌褪黑素，所以白天来临时褪黑素水平就会下降，让你准备好迎接新的一天。
To work properly, the release of this hormone needs to occur at regular times, said clinical psychologist and sleep expert Michael Grandner. So if your bedtime and wake up time change from day to day or on weekends, he said, your sleep rhythms aren't predictable and the body doesn't know how to respond.
临床心理学家、睡眠专家迈克尔·格兰德纳指出，为了让身体正常分泌褪黑素，你必须规律作息。如果你的上床和起床时间每天都不一样或者一到周末就改变，身体就无法预测你的睡眠节奏，也就不知道如何作出反应。
Therefore it's important to have a standard wake up time, even on weekends, vacations or after a night of poor sleep.
因此每天在固定时间起床很重要，即使是周末、假期或是前一天晚上没睡好也不应该例外。
2. Don't lay in bed awake
不要醒着躺在床上
It's a golden rule in sleep medicine, backed by "decades of data," Grandner said. In fact, he said this tip is so powerful that when used in his sleep clinic it "can even beat prescription sleep medications."
格兰德纳说，这是有“数十年数据”支持的一条睡眠医学黄金法则。事实上，这条法则在他的睡眠诊所中“甚至比处方药还管用”。
"The best sleep tip you can ever give somebody is get up -- don't lay in bed awake but not sleeping," Grandner said. "Whether it's the beginning of the night or the middle of the night, if you've been awake for 20 or 30 minutes, get up and reset. Maybe you just need five minutes to get sleepy, or maybe an hour, but don't spend that time awake in bed."
格兰德纳说：“你可以给出的最好的睡眠建议就是醒了就起床，不要醒着躺在床上。无论是刚入夜还是夜已深，如果你躺在床上二三十分钟都睡不着，就起床调整一下。也许你只需要5分钟就能感觉到困意，也许需要一小时，但是这段时间不要醒着躺在床上。”
Why is that so important? Because lying in bed awake can form an association in your brain that can lead to chronic insomnia, Grandner explained. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired.
为什么这条法则如此重要呢？格兰德纳解释道，因为醒着躺在床上会在大脑中形成关联，从而导致长期失眠。这样一来，床就不再是你安眠的舒适窝，而成为你辗转反侧心生焦虑并在疲惫中醒来的地方。
Establishing that positive relationship between the bed and sleep can be beneficial on nights where your schedule has to be erratic due to work or travel, Grandner added.
格兰德纳补充道，在床和睡眠之间建立正向联系还有益于你在被工作或旅游打乱作息的夜晚入眠。
"Let's say you need to go to bed extra early," he said. "The bed now has the power to help overcome your racing mind and allow you to fall asleep."
他说：“比如说你需要提早上床睡觉。床将能帮助你安抚纷繁的思绪，让你酣然入睡。”
3. Change your attitude about sleep
改变对睡眠的心态
Many people view sleeping as the final thing they have to do in a jam-packed day, worth delaying to catch up on housework, schoolwork, office work or the latest binge-worthy television series.
许多人将睡眠视为忙碌的一天后要做的最后一件事，为了完成家务、作业、工作或追新剧，晚点再睡也没事。
That thinking needs to be changed, Grander said.
格兰德纳说，这种想法必须改变。
"Don't see your sleep as the amount of time you have left in your day," he advised. "See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow."
他建议：“不要将睡眠时间看成你一天中剩下的时间，而是将其看成为了高效的明天而休整的时间。”
It may sound like a small shift in thinking, but it's an important one, Grander added.
格兰德纳补充道，或许这听起来只是想法上的一个小小改变，但却很重要。
Most adults need between seven and eight hours of sleep to be fully rested, according to the US Centers for Disease Control and Prevention. So if a person needed to rise at 7 am each day, backtiming eight hours would require a bedtime of 11 pm.
美国疾病控制与预防中心指出，大多数成人需要7到8小时睡眠时间才能得到充分休息。因此如果一个人每天要在早上7点起床，倒推8个小时睡眠时间应该是晚上11点。
"Now you know when you have to stop and get ready to go to bed whether you're done or not," Grander said. "The problem is we don't stop, and we don't disconnect. And that's to our detriment and it makes the next day more stressful."
格兰德纳说：“现在你知道，只要到了睡觉时间，无论你活干完了没有，你都必须停下来，准备上床睡觉。问题在于我们不愿停下来，不愿放下。这将损害我们的睡眠质量，并让接下来的一天压力更大。”
1. Make a schedule, and stick to it
每天在固定时间起床和上床
Melatonin is a hormone produced by the body to regulate when you get sleepy and when you wake up. As night approaches, levels of melatonin rise, becoming a signal to the body that it's time for bed. Production of melatonin is stopped by light -- so levels naturally fall as daylight approaches, getting you ready to greet the day.
褪黑素是身体分泌的一种激素，你什么时候感到困，什么时候醒来，都靠这种激素来调节。随着黑夜降临，褪黑素的水平就会升高，暗示身体该睡觉了。光线会阻止身体分泌褪黑素，所以白天来临时褪黑素水平就会下降，让你准备好迎接新的一天。
To work properly, the release of this hormone needs to occur at regular times, said clinical psychologist and sleep expert Michael Grandner. So if your bedtime and wake up time change from day to day or on weekends, he said, your sleep rhythms aren't predictable and the body doesn't know how to respond.
临床心理学家、睡眠专家迈克尔·格兰德纳指出，为了让身体正常分泌褪黑素，你必须规律作息。如果你的上床和起床时间每天都不一样或者一到周末就改变，身体就无法预测你的睡眠节奏，也就不知道如何作出反应。
Therefore it's important to have a standard wake up time, even on weekends, vacations or after a night of poor sleep.
因此每天在固定时间起床很重要，即使是周末、假期或是前一天晚上没睡好也不应该例外。
2. Don't lay in bed awake
不要醒着躺在床上
It's a golden rule in sleep medicine, backed by "decades of data," Grandner said. In fact, he said this tip is so powerful that when used in his sleep clinic it "can even beat prescription sleep medications."
格兰德纳说，这是有“数十年数据”支持的一条睡眠医学黄金法则。事实上，这条法则在他的睡眠诊所中“甚至比处方药还管用”。
"The best sleep tip you can ever give somebody is get up -- don't lay in bed awake but not sleeping," Grandner said. "Whether it's the beginning of the night or the middle of the night, if you've been awake for 20 or 30 minutes, get up and reset. Maybe you just need five minutes to get sleepy, or maybe an hour, but don't spend that time awake in bed."
格兰德纳说：“你可以给出的最好的睡眠建议就是醒了就起床，不要醒着躺在床上。无论是刚入夜还是夜已深，如果你躺在床上二三十分钟都睡不着，就起床调整一下。也许你只需要5分钟就能感觉到困意，也许需要一小时，但是这段时间不要醒着躺在床上。”
Why is that so important? Because lying in bed awake can form an association in your brain that can lead to chronic insomnia, Grandner explained. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired.
为什么这条法则如此重要呢？格兰德纳解释道，因为醒着躺在床上会在大脑中形成关联，从而导致长期失眠。这样一来，床就不再是你安眠的舒适窝，而成为你辗转反侧心生焦虑并在疲惫中醒来的地方。
Establishing that positive relationship between the bed and sleep can be beneficial on nights where your schedule has to be erratic due to work or travel, Grandner added.
格兰德纳补充道，在床和睡眠之间建立正向联系还有益于你在被工作或旅游打乱作息的夜晚入眠。
"Let's say you need to go to bed extra early," he said. "The bed now has the power to help overcome your racing mind and allow you to fall asleep."
他说：“比如说你需要提早上床睡觉。床将能帮助你安抚纷繁的思绪，让你酣然入睡。”
3. Change your attitude about sleep
改变对睡眠的心态
Many people view sleeping as the final thing they have to do in a jam-packed day, worth delaying to catch up on housework, schoolwork, office work or the latest binge-worthy television series.
许多人将睡眠视为忙碌的一天后要做的最后一件事，为了完成家务、作业、工作或追新剧，晚点再睡也没事。
That thinking needs to be changed, Grander said.
格兰德纳说，这种想法必须改变。
"Don't see your sleep as the amount of time you have left in your day," he advised. "See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow."
他建议：“不要将睡眠时间看成你一天中剩下的时间，而是将其看成为了高效的明天而休整的时间。”
It may sound like a small shift in thinking, but it's an important one, Grander added.
格兰德纳补充道，或许这听起来只是想法上的一个小小改变，但却很重要。
Most adults need between seven and eight hours of sleep to be fully rested, according to the US Centers for Disease Control and Prevention. So if a person needed to rise at 7 am each day, backtiming eight hours would require a bedtime of 11 pm.
美国疾病控制与预防中心指出，大多数成人需要7到8小时睡眠时间才能得到充分休息。因此如果一个人每天要在早上7点起床，倒推8个小时睡眠时间应该是晚上11点。
"Now you know when you have to stop and get ready to go to bed whether you're done or not," Grander said. "The problem is we don't stop, and we don't disconnect. And that's to our detriment and it makes the next day more stressful."
格兰德纳说：“现在你知道，只要到了睡觉时间，无论你活干完了没有，你都必须停下来，准备上床睡觉。问题在于我们不愿停下来，不愿放下。这将损害我们的睡眠质量，并让接下来的一天压力更大。”
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