The advice for personal health (對個人健康的建議).ppsx
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The document discusses several health and lifestyle topics: - Walking 10,000 steps per day is optimal for health benefits, but benefits diminish after that point. Pace is also important. - Sleeping 7-8 hours per night improves cognitive performance, while less sleep increases mortality risk. - Eating 5 servings of fruits and vegetables daily reduces risk of various diseases, and more variety provides more benefits. - Daily water intake comes mostly from food, with 2.5 liters recommended on average for adults.
![[Key points of this article]
Recent research shows that,
- 10,000 steps per day is the sweet spot of walking. After this number of steps, the
benefits will diminish, but the “pace” is more important than the “number of steps”.
- 7~ 8 hours of sleep per day improves cognitive performance. Insufficient sleep
increases the risk of all-cause mortality.
- People should eat up to 5 servings of fruits and vegetables a day, which can
reduce the risk of cognitive decline, dementia, diabetes, etc., and the more variety
the better.
- Drinking 2 liters of water per day is not based on scientific advice, most of your
water intake comes from food, the recommended amount of water for an adult is
2.5 liters per day.
- Eating unprocessed red meat probably does not increase the risk of heart disease
or cancer.
【本文重點】
新近的研究顯示，
- 日行萬步為最佳步行量，超過這步數效益會遞減，但「步伐」比「步數」重要。
- 每天 7~8 小時的睡眠可提高認知表現。睡眠不足會增加 各種原因死亡率的風險。
- 人們每天應該吃多達 5 份水果和蔬菜，這可以降低認知能力下降、失智症、糖尿病
等風險，而且吃的種類越多越好。
- 每天喝兩公升水並不基於科學建議，大部分的水份是從食物中攝取的，成人每天適
當的飲水量是 2.5 公升。
- 食用未經加工的紅肉，不會增加患 心臟病 或 癌症 的風險。](data:image/gif;base64,R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7)
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The advice for personal health (對個人健康的建議).ppsx
- 2. [Key points of this article] Recent research shows that, - 10,000 steps per day is the sweet spot of walking. After this number of steps, the benefits will diminish, but the “pace” is more important than the “number of steps”. - 7~ 8 hours of sleep per day improves cognitive performance. Insufficient sleep increases the risk of all-cause mortality. - People should eat up to 5 servings of fruits and vegetables a day, which can reduce the risk of cognitive decline, dementia, diabetes, etc., and the more variety the better. - Drinking 2 liters of water per day is not based on scientific advice, most of your water intake comes from food, the recommended amount of water for an adult is 2.5 liters per day. - Eating unprocessed red meat probably does not increase the risk of heart disease or cancer. 【本文重點】 新近的研究顯示， - 日行萬步為最佳步行量，超過這步數效益會遞減，但「步伐」比「步數」重要。 - 每天 7~8 小時的睡眠可提高認知表現。睡眠不足會增加 各種原因死亡率的風險。 - 人們每天應該吃多達 5 份水果和蔬菜，這可以降低認知能力下降、失智症、糖尿病 等風險，而且吃的種類越多越好。 - 每天喝兩公升水並不基於科學建議，大部分的水份是從食物中攝取的，成人每天適 當的飲水量是 2.5 公升。 - 食用未經加工的紅肉，不會增加患 心臟病 或 癌症 的風險。
- 3. Breakfast is the most important meal of the day 早餐是一天中最重要的一頓飯 The timing of breakfast is increasingly recognised as an important factor in weight loss, alongside metabolic and cardiovascular health. One study on overweight female volunteers found that those who ate a large breakfast saw greater weight loss and waist circumference reduction than another group who had a low-calorie breakfast and larger dinner, even when overall calories were controlled for. 早餐時間 與代謝 和心血管健康一樣，越來越被認為是減肥的重要因素。 對超重女性志願者的研究發現，在總熱量 受到控制之下，那些吃 豐盛早餐 的人， 比吃 低熱量早餐 和豐盛晚餐 的另一組人，體重和腰圍減少的幅度更大。
- 4. This because skipping breakfast leads to increased hunger levels later in the day, resulting in people overeating. People who eat a big breakfast instead of a big dinner also tend to lose more weight, feel less hungry and can regulate their blood sugar levels better. 這是因為不吃早餐，會導致當天稍後飢餓程度增加，因而造成人們吃得更多。 吃「豐盛早餐」而不吃「豐盛晚餐」的人，體重往往會減輕得更多，感覺不太飢餓， 而「血糖水平」也可以調節得更好。
- 5. Breakfast is important if it’s something that you enjoy, or helps you to follow a well-balanced diet, and skipping it may have varying effects on appetite, weight and energy for different people. 如果你喜歡吃早餐，或者可以幫助你從事 均衡飲食，那麼早餐就很重要。 不吃早餐可能會對某些人的食慾、體重和能量產生不同的影響。
- 6. You should walk 10,000 steps a day 你應該每天走10,000步 A study released in 2022 found that walking may reduce the risk of premature death from cardiovascular disease and cancer, with returns diminishing after the 10,000-step sweet spot. 2022 年發布的一項研究發現，步行可以降低因 心血管疾病和癌症而過早死亡的風險，日行萬步 是最佳的步行量，超過後效果會逐漸遞減。
- 7. Another study found similar results for dementia, with as little as 3,800 steps a day proving effective. But it’s also worth stepping up the pace, as the dementia study saw a power-walker’s pace showing benefits above and beyond the number of steps walked. 另一項研究發現類似的結果，對於失智症，每天 只需步行 3,800 步就有效果。 研究還發現「值得加快步伐」，步行者「加快步 伐」的好處顯示遠遠超越了「步行的步數」。
- 8. Diminishing returns kick in around the 10,000 mark – but up to there, do more if you can, slightly faster if possible. 步行效益遞減在萬步附近開始，但若體能允許的話 則多走一些，並 且步伐稍快一點。
- 9. You need eight hours of sleep 你需要八小時睡眠 It’s easy to think of sleep as an individual thing: some people need eight hours, while others can get by on seven. 人們很容易將睡眠視為一件單獨的事情：有些人需要八個小時， 而另一些人則需要七個小時。
- 10. According to the 2017 sleep study report, participants who reported sleeping the doctor-endorsed seven to eight hours performed better cognitively than those who slept more or less than that, regardless of age. Those who slept four hours or less performed as if they were almost nine years older. 根據 2017 年睡眠研究報告，無論年齡大小，睡 眠時間達到 7 至 8 小時的參與者，其認知表現 優於，睡眠時間多或少於該時間的參與者。 而那些只睡 4 個小時 或更少的人，其表現好像 幾乎老了 9 歲。
- 11. Lack of sleep can also affect production in young men and a review of studies published in 2010 suggests it can raise the risk of all-cause mortality. 睡眠不足還會影響年輕男性睪丸激素的產生，2010 年發表的一項研究綜述表明， 睡眠不足會增加 各種原因死亡率 的風險。
- 12. Eat at least 5 fruits and vegetables a day 每天至少吃五種水果和蔬菜 5 servings recommendation is the minimum reasonable suggestions. Many studies have found that roughly this number is associated with improved health, but there is also evidence that up to 10 servings per day of these foods can be beneficial. 5 種蔬果是最少的合理推薦。許多研究發現，這個數字與改善健康有關，但也有證據表明， 每天食用多至 10 種這類食物可能是有益的。
- 13. In general, those who consume more fruits and vegetables have lower risks for cognitive decline and dementia, and diabetes, and may even experience decreased levels of stress. 一般來說，水果和蔬菜吃得較多的人，對於認知能力下降、患癡呆以及糖尿病 的風險較低，甚至可能會減輕壓力。
- 14. 對於長期健康而言，每天「兩份水果和三份蔬菜」的益處最大。而且品種 越多越好。綠葉蔬菜和十字花科蔬菜（例如花椰菜、抱子甘藍和捲心菜） 是營養最豐富的蔬菜，而莓果往往比香蕉含有的 抗氧化劑 更豐富。 For long-term health, two servings of fruit and three servings of vegetables per day has been associated with the greatest benefit. And the more variety, the better. leafy greens and cruciferous veg – think broccoli, brussels sprouts and cabbage – are some of the most nutritionally dense vegetables available, while berries tend to be more packed with antioxidants than bananas.
- 15. You need to drink two liters of water a day 你每天需要喝兩公升的水 Staying hydrated is important and drinking two liters of water a day is a sound advice. In 1945, the US National Research Council wrote: “A suitable allowance of water for adults is 2.5 litres daily in most instances … Most of this quantity is in prepared foods.” 保持水分很重要，每天喝 2 公升水是個合理 的建議。 1945 年，美國國家研究委員會稱：「成人 每天的適宜飲水量是 2.5 公 升……其中大部 攝取自食品中。」
- 16. And in 1974, a book by leading US nutritionist Dr. Frederick J Stare stated: “How much water each day? This is usually well regulated by various physiological mechanisms, but for the average adult, somewhere around six to eight glasses per 24 hours, and this can be in the form of coffee, tea, milk, soft drinks, beer, etc. Fruits and vegetables are also good sources of water. ” 1974 年 ， 美 國 著 名 營 養 學 家 斯 塔 爾 博 士 的 著 作 中 指 出 ： 「 每 天 喝 多 少 水 ？ 通 常 受 到 各 種 生 理 機 制 的 良 好 控 管 ， 但 對 成 年 人 來 說 ， 每 24 小 時 大 約 需 要 6~8 杯 水 ， 可 以 是 咖 啡 、 茶 、 牛 奶 、 軟 飲 料 、 啤 酒 等 。 水 果 和 蔬 菜 也 是 良 好 的 水 份 來 源 。 」
- 17. The bit about getting your hydration from lattes, celery or Fanta often gets lost – which is a shame because it’s still valid. 關於從拿鐵、芹菜或芬達飲料中補充水分 的小知識，經常被忽視 —— 這很遺憾，因 為它仍然有效。
- 18. A daily glass of wine is better than abstinence 每天一杯酒 要比戒酒好 The old recommendation to have a glass each night is based on observational evidence that people who classify themselves as “moderate drinkers” (roughly 1-2 units a day) seem to have a lower risk for some diseases – but that is very difficult to study in isolation. 從前建議「每晚喝一杯」是基於觀察跡象， 那些歸類為「適度飲酒者」(每天大約 1~2 杯) 的人，似乎患某些疾病的風險較低，但 這很難單獨拿來研究。
- 19. Recent research suggests that regular, small-scale drinking is far from ideal: one study of 36,000 adults found that even one or two drinks a day might decrease the chance of healthy ageing and reduce the size of your brain. 最近研究表明，定時、少量飲酒與理想相距甚 遠：一項針對 36,000 名成年人的研究發現， 即使每天喝一兩杯，也可能會降低「老齡健康」 的機會，並縮小大腦的尺寸。
- 20. There are well-known health benefits that come from a lively social life – so if you are downing the occasional pint with pals, it might be doing you more good than harm. 眾所周知，活躍的社交生活 對健康有好處 —— 因此，如果你偶爾與 朋友喝一杯，這可能是利大於弊。
- 21. Dieting will slow your metabolism 節食會減慢你的新陳代謝 It’s a common trope that eating a very low-calorie diet, or even fasting, will trigger “starvation mode”, where the body slows metabolism as a way to keep you from losing any more weight. There may be small changes to someone’s metabolic rate when they lose weight or go on a diet. It’s called adaptive thermogenesis – a process during which the body reduces its production of heat in order to conserve energy. 常見的比喻：吃低熱量飲食，甚至禁食，將觸發「飢餓模式」，身體會減慢新陳代謝， 以防止體重進一步減輕。 當人們減肥或節食時，其代謝率會發生微小變化。這過程叫做「適應性產熱效應」， 身體減少產生熱量 以節省能量。
- 22. This phenomenon might explain why some people have a hard time keeping weight off, or even regain weight after dieting. Even though the change might not be that large – about 100 calories a day – it can still make a difference in the long term. 這種現像或許可以解釋，為什麼有些人很難保持減肥後的體重，甚至在節食後體重又 反彈。儘管每天減約 100 卡路里的變化不大，但從長遠來看，仍然可以產生影響。
- 23. To lessen the chances of your metabolism slowing down due to dieting or weight loss, you should avoid rapid weight loss: gradual is better. Also, alternate periods of dieting with periods of energy balance, and increase your activity levels by doing gentle exercise. And, as there are plenty of other benefits to going for a stroll, it’s probably easier than cutting out even more calories. 為 了 減 少 因 節 食 或 減 肥 而 導 致 新 陳 代 謝 減 慢 的 可 能 ， 應 該 避 免 快 速 減 肥 ： 漸 進 式 效 果 更 好 。 此 外 ， 將 「 節 食 期 」 與 「 能 量 平 衡 期 」 交 替 進 行 ， 並 通 過 實 行 溫 和 運 動 來 增 加 活 動 水 平 。 由 於 散 步 還 有 很 多 其 他 好 處 ， 它 可 能 比 減 少 更 多 卡 路 里 更 為 容 易 。
- 24. Is red meat bad for your health? 紅肉對身體不好？ Classically, red meat was often advised against because it contains a lot of saturated fat – but it’s not as simple as that. 傳統認為紅肉含有大量飽和脂肪，建議不要吃，但事實並非如此簡單。
- 25. Several studies have shown an association between a higher intake of red meat and an increased risk of prostate cancer and heart disease, but it is now widely believed that the associations between red meat and disease risk might be confounded, because many studies don’t distinguish between processed (bacon, sausages, burgers and deli meats) and unprocessed red meat intake. 多項研究表明，多吃紅肉 與增加攝獲腺癌和心髒病風險之間 存在關聯，但現在人們普遍認為，紅肉 和疾病風險之間的關聯，可能是混淆的，因為研究並未區分 加工紅肉 (培根、香腸、漢堡和熟肉) 和 未加工紅肉的攝入量。
- 26. Several recent studies have found that eating unprocessed red meat may not actually increase the risk for heart disease or cancer. And major health organisations have recommended that people can continue to eat unprocessed red meat. 最近幾項研究發現，食用未經加工的紅肉，實際上不會增加患心臟病或癌症的風險。主 要衛生組織建議，人們可以繼續食用未經加工的紅肉。