选自—《The Times》（时代周刊）
2022.1.5
翻译：Yimmy的翻译日记
1. Eat two tablespoons of seeds every day
每天吃两汤匙的坚果
If you are going to add one thing to your diet in 2022, make it more seeds.
如果你想在自己的2022年食谱中增加一种食物，那就非坚果莫属了。
Women who eat seeds were found to be at a 7 to 15 per cent reduced risk of non-alcoholic fatty liver。
研究表明，多吃坚果的女性患上非酒精性脂肪性肝病的几率降低了百分之7-15。
2. Embrace the ten-minute run
每天跑步十分钟
According to researchers at the University of Tsukuba, even a ten-minute run is good for wellbeing.
据筑波大学的研究人员称，即便10分钟的跑步也对健康有益。
When running, neuronal activation in the brain is boosted so that we can co-ordinate our bodies, balance and accelerate as we move.
因为跑步时，大脑中的神经细胞活化增强了，这样我们就能让身体有协调性，在加速运动时保持平衡。
3. Have a daily tub of plain yoghurt
每天喝一罐纯酸奶
Nutrition researcher @DrAlexWade
showed that the live bacteria in plain yoghurt help to promote the release of proteins that can help to lower blood pressure.
营养研究员Alex Wade表明，纯酸奶中的活性益生菌有利于促进降低血压的蛋白质的释放。
4. Go to sleep without a tracker
睡觉的时候不要用睡眠监测仪
University of Oxford researchers have shown that for patients with chronic insomnia a preoccupation with tracking sleep causes anxiety and low mood over sleep loss, which causes more sleeplessness.
牛津大学的研究人员表明，对于慢性失眠患者来说，依赖于睡眠监测会让原本就失眠的人更加焦虑和情绪低落，从而导致更严重的失眠症状。
5. Don’t nibble late at night
不要在晚上吃夜宵
New research shows how night-time eating raises blood glucose levels — a risk factor for diabetes — by 6.4%. Restricting meals to the daytime, however, prevented this adverse outcome.
新研究表明，夜间进食会让糖尿病的主要元凶——血糖水平升高6.4%。然而，只在白天进食可以预防这种结果发生。
6. Pop a vitamin D supplement
多补充维生素D
Research has found that people with vitamin D deficiency were more likely to suffer from heart disease than those with normal levels of vitamin D as determined by a blood test.
研究发现，验血报告上显示缺乏维生素D的人比那些维生素D水平正常的人更容易患心脏病。
7. Aim for 1,000 extra steps each day
每天多走1000步
If a 10,000 daily step total is too much of an ask, try to tot up an extra 1,000 steps a day. “Every minute you are active is infinitely better for your health than a minute sitting down,” says exercise science professor @gpwhyte.
假如要求每天总共走10000步太多了，那么试试在原有步数上多走1000步。运动科学教授gpwhyte说:“你运动的每一分钟都比你坐着的一分钟对健康有益得多。
8. Aim for a 3:2 daily ratio of veg to fruit
每天摄入的蔬菜和水果比例应为3：2
While 33% of Brits increased their consumption from 3.5 to 5.6 portions a day in 2020, most of us still don’t eat enough of them. Specifically, a ratio of 3:2 vegetables to fruit gives us the fibre and nutrients we need.
2020年，33%的英国人每天摄入的蔬菜和水果从3.5份增加到5.6份，但我们大多数人仍然摄入量不足。具体来说，蔬菜和水果比例为3：2时就能提供我们所需的纤维和营养。
生词小计：
diet 日常饮食
embrace 拥抱
neuronal 神经元的
activation 激活，活化作用
boost 使增长，推动，促进
coordinate 协调
tracker 跟踪器
nibble 点心，小吃，小口咬
infinitely 无限的，极其
portion （某物）的一部分，一份
fibre （食物的）纤维素
preoccupation 全神贯注，关注的事物
non-alcoholic fatty liver 非酒精性脂肪性肝病
