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如何开启美好的一天? – 译学馆
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如何开启美好的一天?

Do These 5 Things Every Morning, See How It Will Change You

音乐
[Music]
闹钟响声
[Alarm Ringing]
怒吼
[Growl]
阳光照耀下 鸟儿叽叽喳喳地叫着
The sun is shining, the birds are chirping,
这时你的闹钟响了
and your alarm is blaring.
一定是新的一天又到了
Must be the morning.
想要有个充实的一天
To have a productive day,
有些事情是你每个早上都应该做的
there are things you should do every morning.
呃 这当然不包括喝下超大量的咖啡
And no, this doesn’t include chugging copious amounts of coffee.
你会把以下活动纳入你的晨间例行之事吗?
Will you be able to fit these activities into your morning routine?
看了视频你就知道
Watch to find out!
请记得订阅我们的频道
Don’t forget to click the subscribe button
然后打开提醒加入我们 一起打造美好的生活吧
and turn on notifications to join us on the bright side of life.
第五点 喝一杯水
Five. Drink a glass of water.
当你早晨醒来的时候
When you wake up in the morning,
你做的第一件事是什么呢?
what’s the first thing you do?
看看手机 然后起床刷牙?
Check your phone, get up and brush your teeth?
如果你不喝下一大杯水的话
If you’re not gulping down a nice tall glass of water,
你就是在自我伤害
you’re doing yourself a disservice.
有许多结论表明早起后先喝水是非常好的
There are many reasons why drinking water first thing in the morning is a fantastic idea.
早晨醒来后喝水
Drinking water just after you wake up
能让你的肠道一整天都消化顺畅
sets your body up for smooth digestion throughout the day.
经过一整晚的睡眠 你可能已经5-8小时没去卫生间了
After a night of sleep, you’ve probably not gone to the bathroom for at least five to eight hours.
这意味着 常规的消化没有按时进行
So, regular digestion hasn’t taken place.
在这个时候喝水
Drinking water at this time
能帮助清洗掉在你处于睡眠状态时积累的所有毒素
helps flush out any toxins that have been sitting in your belly while you’re sleeping.
因为你还没吃任何东西
And since you haven’t eaten anything yet,
这样的清洗是非常顺畅而有效的
this flush is very smooth and effective.
如果你在控制体重的话 把喝水当作清晨第一件事是很有帮助的
Drinking water first thing in the morning is also a great idea if you’re watching your weight,
因为喝水可以促进你的新陈代谢
because it can get your metabolism going.
这使你的身体在一天中能消耗更多的卡路里
This enables your body to burn more calories throughout the day.
试着在水中加入柠檬汁
To make this even more effective,
能让这个过程更加的有效
try squeezing some lemon into your water.
这种调味水不仅好喝
Not only does it tastes great,
还能使你增加些饱腹感
this flavoured water will make you feel a little fuller.
这样你就不用狼吞虎咽下超大份的早餐啦
So you don’t scarf down an overly large breakfast.
最后 根据悉尼大学2011年的一项研究显示
Lastly, according to a 2011 study from the University of Sydney,
多喝水能降低患慢性肾病和其他疾病的风险
drinking more water can lower your risk of getting chronic kidney disease and other bodily issues.
总的来说 身体消耗的水越多 工作得就越好
Overall, the more water you consume, the better your body functions.
所以 用一杯水来开启新的一天是非常必要的
So, it makes sense to start the day off with a glass of this stuff.
但是 要注意确定饮用水处于常温状态且不能太凉
However, be sure the water is at room temperature and not too cold.
如果过冷的话 一大早上起来喝冰水会导致胃痛
If it’s ice cold, drinking it first thing in the morning may give you a little stomachache.
第四 吃一顿健康的早餐
Four. Eat a healthy breakfast.
尽管在早上吃一大碗五彩甜麦圈听起来非常吸引人
While chowing down on a big bowl of Froot Loops in the morning sounds awfully appealing,
这种含糖早餐并不能让你撑过一整天
this sugary breakfast does nothing to help your body throughout the day.
虽然刚开始它可能会让你感觉能量大增
It may give you a bit of an energy jolt at first,
但是仅仅几个小时后你的血糖就会下降
but when your blood sugar level drops after a couple of hours,
你会再次感到疲劳无力和饥饿
you’ll crash and be tired and hungry again.
更营养的早餐选择 例如燕麦 比含糖食物更好
Instead of sugary treats, opt for a more nutritious breakfast, oats for example.
燕麦不仅是蛋白质的重要来源还是健康消化的最佳伴侣
Oats are a great source of protein and they’re great for healthy digestion.
那是因为燕麦中富含维他命 矿物质和多种碳水化合物
That’s because they are full of healthy vitamins, minerals and complex carbohydrates
它在你的体内缓慢地被消化 由此稳定你的血糖
that digest slowly in your system, keeping your blood sugar levels steady.
在燕麦中加入水果能使你的早餐更加美味
Adding fruit to your bowl of oats is a great way to bring delicious flavor to your breakfast.
因为蓝莓 树莓和草莓的含糖量低于其他水果
Opt for fruits like blueberries, raspberries and strawberries
所以它们是很好的选择
since they contain less sugar than other fruits.
同时 这类水果的抗氧化物含量也很高
They are also rich in antioxidants.
如果你不喜欢早餐太甜的话
If you’re not a big fan of sweets when it comes to breakfast,
鸡蛋同样富含蛋白质 是让你保持长时间饱腹感的不二之选
eggs are a great source of protein and can keep you fuller for longer.
用新鲜菠菜和洋葱炒蛋可以做一顿美味的早餐
Scramble some eggs with fresh spinach and onion for a tasty breakfast.
只有我突然感觉超级饿吗?
Is it just me or are you super hungry all of a sudden?
第三点 闹钟一响就起床
Three. Get up as soon as your alarm goes off.
再也没有比闹钟响声更烦人的声音了
There’s truly no sound worse than an alarm going off.
当然第二 三次的闹钟响声要更胜一筹
except for when it goes off a second and third time.
如果你经常使用贪睡功能的话 你肯定知道我的意思
If you’re a frequent user of the snooze button, you know exactly what I’m talking about.
当谈到开启有效率的早晨 甚至一天
While tempting, hitting the snooze button does way more harm than good,
使用贪睡功能肯定是弊大于利的
when it comes to having a productive morning and day.
当你再次陷入睡眠并在10-20分钟后醒来时
When you fall asleep and wake upagain 10 or 20 minutes later,
你其实已经干扰了你的睡眠周期
you’re interrupting your sleep cycle,
这会让你起床后感到非常无力和困倦
which will make you feel super groggy and disoriented long after you get out of bed.
尝试保持7-8个小时的睡眠
Try getting 7 to 8 hours of sleep at night,
然后闹钟一响就马上起床
then as soon as the alarm goes off, get up and out of bed.
虽然刚开始感觉很糟 但不久之后你就会感谢自己的
Even if it feels bad at first, you’ll thank yourself later.
第二点 让阳光照进来
Two. Let the sun shine in.
当你刚起床的时候 你的眼睛会对光线很敏感
When you first wake up, your eyes are fairly sensitive to light,
虽然很难 但是很必要
so doing this maybe tough, but it’s important.
打开窗帘!
Open the blinds!
你的身体在一天中履行着许多职能
Your body performs many functions throughout the day,
比如释放荷尔蒙 消化等
like releasing hormones, digestion and more.
前提是身体能够感知到白天来临
And it does this by knowing that it’s day time.
如果你一早上都保持窗帘紧闭使房间处于黑暗状态
If you keep the shades drawn all morning and get ready in darkness,
你的身体就会以为还没到工作的时间
your body thinks it’s not time to function yet.
这不仅会延迟你身体的自然规律 还会让你的一天有个糟糕的开始
This delays your body’s natural rhythm and gets your day off to a bad start.
用西北大学教授Phyllis Zee的话说
And if you’re trying to live a healthy life style, doing this can lower your BMI rate,
如果你在尝试健康生活的话 那样做会降低你的体质指数率
according to Northwest University’s Dr. Phyllis Zee.
只要在你换衣服和吃早餐时打开窗帘就好了
Simply open the blinds when you get dressed or eat your breakfast,
这样你的身体就会知道应该开始工作了
so that your body knows it’s time to start the day.
如果外面的天气特别阴暗沉闷的话
If the weather outside is particularly dark and dreary,
把家里的灯打开能起到同样的效果
turning on the lights in your house will do just fine.
快起床吧!
Rise and shine, indeed!
最后一点 动起来
One. Get moving.
一晚的睡眠后 你的肌肉和关节可能会感觉到有一些紧张僵硬
After a long night of sleep, your muscles and joints may feel a little tight and stiff.
如果你在起床时没有做任何的伸展动作
If you begin your day without doing any stretching or movement,
你很可能因为没有热身在之后的活动中受伤
you are more likely to hurt yourself later on since your body wasn’t warmed up.
在早晨做些关节和肌肉的活动
Doing mobilizing exercises in the morning is a great way to prepare your body for the day
能让你的身体更好的准备迎接新的一天
by lubricating the joints in warming up the muscles.
做些晨练活动将使你从中受益
Try these exercises in the morning and reap the benefits.
深蹲 保持双脚与肩膀同宽的站立姿势
Deep squat. Stand with your feet shoulder-width apart,
不断向下弯腰直到你的臀部快触碰到地板
bend down all the way so that your butt is almost touching the floor.
在这个姿势上保持30秒
Hold this position for 30 seconds.
如果你感觉很舒适的话 轻微地前后摆动来活动关节
If you’re comfortable, rock back and forth and move slightly to get those joints loosened up.
眼镜蛇下犬式
Downward dog cobra pose.
从下蹲姿势转变到下犬式
From this squad transition into the downward dog pose.
需要把手臂放在身体前方并拉直腿部
Put your arms out in front of you, straighten your legs
然后把你的臀部抬高 直到形成一个倒V型
and lift your butt as if you’re moving into an upsidedown V shape.
把你的躯干往双腿方向拉来并伸展手臂和肩膀
Pull your torso toward your legs to get a good stretch in your arms and shoulders.
虽然你的脚应该踩平地板
Although your feet should sit flat on the ground,
但是一次起一边脚跟来伸展腿部和臀部是可以的
feel free to lift one heel at a time to stretch out your legs and hips.
试着不要让身体太僵硬
Try not to be too stiff.
几秒钟以后 一边放下躯干一边抬头并挺直背部
After a few seconds, lower your torso to the ground, lifting your head up and back.
这就是眼镜蛇姿势
This is known as the cobra pose.
它能很好的伸展你的腹部肌肉和活动脊椎
And it’s great for stretching out your abdominal muscles and mobilizing your spine.
在做这些运动的过程中 要记得保持呼吸
And as with all exercises, don’t forget to breathe!
从头开始在60秒内重复做这些姿势
Go back and forth between these poses for 60 seconds.
啊 感到身体充满活力啦
Ah, feel the burn!
你是以什么样的方式开启愉快又充实的一天的呢?
What do you do every morning to have a happy, productive day?
请与我们分享你的早晨日常活动 我们都能从中学到些东西
Share your morning routines with us, we could all learn something.
请记得给这个视频点个赞哦 与你的朋友分享订阅
Don’t forget to give this video a like. Share with your friends and click subscribe.
保持美好健康的生活吧!
Stay on the bright side!

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视频概述

每天早晨醒来,是不是感到疲倦乏力,想多睡半个小时…醒醒吧铁汁!赶快起床学习这些生活小妙招,开启美好的一天吧!

听录译者

红宝石

翻译译者

YL

审核员

审核员_VL

视频来源

https://www.youtube.com/watch?v=CG7SYpMsh6s

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