Ten Health Dilemmas

By now, most of us have mastered the basics -- eat breakfast, sleep well, exercise often. But sometimes, even the most health savvy among us can get stuck in a serious health dilemma. 
现在大部分人基本都能按时吃饭睡觉并且规律运动了。但有时候即便“健康达人”也难免遇到健康方面的难题。

You know that it's important to eat breakfast, but might find yourself unprepared in an all-morning meeting where the only choice is a sugary pastry. Or, you're not sure what the priority should be after a bad night's sleep: sneaking in an extra hour of rest, or pushing through your morning workout.
你也知道吃早餐很重要，但有时你还是会空着肚子开一上午的会，唯一能填肚子的就剩一块甜蛋糕。有时你一夜没睡好，不知道是该偷偷补一小时觉呢，还是硬撑着做早锻炼呢。

So we rounded up 10 confusing situations, and asked some of our favorite experts how they would handle each scenario. Read through and then tell us: Do you agree with their advice? What would you do differently?
因此，我们列出了10个让大家为难的健康状况，向我们大受欢迎的专家咨询了意见。请仔细阅读，然后告诉我们：你赞同专家的建议吗？你是否还有其他办法？

Getting To Sleep Late

Getting To Sleep Late
熬夜

We always hear you should spend some time away from screens before bed -- but if you have to work late one night, is it better to spend time unwinding, even if it means staying up a bit later, or is it better to just go right to bed?
我们常常听说睡觉前一段时间要远离电脑电视手机。但人总有熬夜加班的时候吧？那到底是该继续熬夜奋战还是立马上床睡觉呢？

专家意见：

I am a big proponent of consistent wake times. Bed times, in my opinion, are much less important; if a patient is consistent with their wake time and routines, bed times usually take care of themselves. Plus, deemphasizing when an individual goes to bed often helps remove the performance anxiety we associate with insomnia.
我比较赞成继续熬夜奋战。我觉得这种情况下睡觉并不那么重要。如果病人清醒时间与日常生活一致，那睡觉时间并不是什么大问题。而且，弱化睡觉时间还有助于克服对失眠的焦虑。

For me, this one is a no brainer: Unwind first, if you feel like you need it. If you are someone who can go to sleep without that down time, knock yourself out.
对我来说，这根本不是问题：如果觉得必须把工作做完，那就先熬夜奋战。如果你不需要专门的休息时间也能睡着，那就竭力奋战吧。

Restaurant Indulgences

Restaurant Indulgences
就餐零嘴

If you've decided to indulge in one thing while out for a meal, which should it be: the bread basket or dessert?
如果出去吃饭时想吃点零嘴，你是选择篮子面包还是餐后甜点？

专家意见：

I think it's better to share a dessert (of course be the last to taste so there's only a bite or two left). The bread basket is a trigger point for the whole meal. Once people make the choice to have the bread they are subconsciously choosing to let the whole meal go and they ultimately end up eating dessert too. If you save it for dessert (eating clean the whole meal before and skipping the bread), you'll save a ton of calories.
我认为还是选择餐后甜点比较好（虽然甜点是餐后的，或许只咬一两口就不吃了）。篮子面包是整顿饭的开胃品，一旦忍不住吃篮子面包，人们就会不自觉地饕餮就餐，甚至最后连餐后甜点都一扫而光。如果选择吃餐后甜点（餐前不吃篮子面包），可能会免去不少卡路里吧。

Walking In Heels

Walking In Heels
穿高跟鞋走路

More steps are almost always better -- but is it still worth walking that extra bit if you're wearing heels?
多走路益处多——但是穿高跟鞋多走路真的有益健康吗？

专家意见：

No! I do not subscribe to walking in heels for exercise being a good idea. High heels shift your body weight to the ball of your feet and misalign your whole skeleton. Exercise in this body position makes you very prone to injury to knees, hips, back and feet.
绝不！我不认为穿高跟鞋走路运动是什么好主意。高跟鞋将身体重心轮流转移到脚底，容易造成人体骨骼移位。穿高跟鞋运动容易伤到膝盖、臀部、后背以及双脚。

Exercising later in more appropriate shoes is ideal. Everyone wants to get in as much physical activity as possible, but putting yourself at risk for injury and trauma isn't smart. Exercise should be done with the goal of strengthening your body, not causing harm. Sneakers are always best for physical activity.
理想的运动应该选用合适的鞋子。人人都想尽可能多地锻炼身体，但给自己带来受伤的隐患下就不明智了。运动是为了增强体质，而不是招来伤害。球鞋才是锻炼身体的最佳选择。

Tackling Your ToDo List

Tackling Your To-Do List
处理任务清单

If you're really stressed about your to-do list, should you tackle the biggest or the smallest item first?
如果你迫切需要处理掉任务清单，到底该先着手最大的还是最小的任务呢？

专家意见：

When we are really stressed we need a positive experience, and one that can be accomplished pretty soon. So pick something, but not the biggest or the most difficult; instead, something that can realistically be tackled and done. Then congratulate yourself for doing that and pick another, then another, then another...
如果时间比较紧张，我们就得积极行事，选一个能最快完成的任务。所以，不应该选最大或最困难的任务，相反而应选择能立即处理完的那个。完成之后再一个接一个地处理剩下的任务。

Rushing At The Gym

Rushing At The Gym
奔向健身馆

If you only have 15 minutes to exercise, is it better to opt for cardio or weight training?
如果你只有15分钟用来锻炼，是进行有氧运动呢，还是举重训练？

专家意见：

If you only have 15 or 20 minutes to work out, your goal should be to subject your body to an ideal combination of muscular strain and cardiovascular stress. It's going to give you the most bang for your buck if you want to get lean, strong and fast in as little time as possible.
如果你有15或20分钟用来锻炼，应该把注意力放在肌肉伸展和有氧运动上。这回非常有效，能在最短时间内瘦身健身。

To achieve this effect, use any of my favorite resistance training exercises that "crossover" to also be cardio exercises, including: Dumbbell or Kettlebell Swing, Squat to Overhead Press, Turkish Get-Up, Uphill Sprints Holding or Carrying a Weight and Burpees.
为达到以上效果，你可以试试我最喜欢的阻力训练抑或有氧运动：甩哑铃或壶铃，下蹲推肩、土耳其式起立、抓住重物向上做伸展运动等等。

Fat Vs Protein

Fat Vs. Protein
脂肪VS蛋白质

If your only protein choice for hours is high in saturated fats, should you eat a bit, or skip it?
如果你唯一的蛋白质摄入在饱和脂肪中已经偏高，你吃还是不吃呢？

专家意见：

Personally I would try my best to avoid a high saturated fat protein source. It would probably make me feel sick. People who eat a lower fat diet and then dive into a high fat meal tend to complain of stomach aches. When you look at the nutrient analysis for protein sources that are high in saturated fat like fried fish, the amount of protein is very low.
个人觉得我会尽可能避免摄入高度饱和脂肪蛋白质，因为这不利于健康。那些吃了低脂肪食物后又摄入高脂肪食物的人通常会感到胃酸。如果你去看煎鱼等脂肪饱和食物的营养分析，你会发现它们所含的蛋白质量很低。

Therefore a protein source that is high in saturated fat may not always be your best source of protein. Best bet is to plan ahead. I always carry nuts or roasted edamame in my purse to fill in any gaps of missing protein in my meal.
因此，脂肪高度饱和食物中的蛋白质未必就是摄入蛋白质的最佳选择。最好是事先计划一下。一般我会在包里带些坚果或烘豆，以补充餐饮之外的蛋白质。

Early Morning Workout

Early Morning Workout?
早起锻炼？

We all know how important sleep and exercise are for our health -- so if you got a bad night's rest, is it better to sleep in for an extra hour, or push through your morning workout?
众所皆知，睡眠与运动对人体健康非常重要。——所以，如果你晚上没睡好，最好是多睡一小时呢，还是硬撑着起床？

专家意见：

One of the most important recovery, mental and immune system boosting activities for the human body is sleep. If you're short on sleep, you experience higher levels of inflammation and a decrease in the hormones that help you lose fat and stabilize your appetite. For this reason, you should never sacrifice sleep to exercise -- as you're likely to put your body into an unhealthy state.
睡眠是人体进行心理与免疫系统恢复的一大重要环节。缺少睡眠的话，你可能会感染炎症，并且那些有助于你消耗脂肪、维持胃口的荷尔蒙分泌也会减少。因此，决不能为了运动而去牺牲睡眠——不然受害的就是身体了。

Midnight Snacks

Midnight Snacks
宵夜

We've heard it's not great to nosh late at night -- but if you haven't had a chance to eat dinner all evening, is it better to eat late or go to bed starving?
我们都知道晚上不能吃太多——但是如果你恰好晚饭什么都没吃，那到底是吃点东西还是饿着肚子睡觉呢？

专家意见：

Eat something but more snack size rather than meal size. Having a gnawing hunger or eating too much food both will lead to poor sleep quality. Try 1/4 cup tuna salad (homemade/healthy mayo), six multi-seed crackers and cut fresh veggies.
吃点宵夜吧，但别超过正常饭量就行。饿着肚子或吃得太饱都会影响睡眠质量。可以吃一点点金枪鱼沙拉（自制/营养的蛋黄酱），几片坚果饼干还有新鲜蔬菜。

Bad Breakfast Choices

Bad Breakfast Choices
糟糕的早餐

Ideally we'd be prepared -- but if you're stuck in an all-morning meeting and the only food choice is a pastry, is it better to eat it or skip breakfast?
正常情况下人必须吃早餐。但如果你不得不开早会，身边只有一块糕点，到底是吃还是不吃呢？

专家意见：

SKIP IT. There is nothing actually filling about a pastry -- no fiber, no water -- so it wouldn't help my hunger. In fact, many times eating something high in sugar like this will lead to an energy crash, so I wouldn't be full and it makes me tired. No thank you! (I have apples and almonds at my office for situations like this.)
答案是不吃。糕点既没有纤维又缺少水分，根本不能抵抗饥饿。其实，吃这种糖分很高的零食很会损耗能量，既不能饱腹，还使人疲惫。所以绝对不能吃糕点！（这种情况下我会在办公室备上苹果和杏仁。）

Late Night Fight

Late-Night Fight
半夜吵架

If you're having a disagreement with your partner late at night, is it better to "never go to bed angry" or "sleep on it"?
如果你夜里跟爱人闹别扭，是带着怒气不睡觉呢，还是“一睡而过”？

专家意见：

Most psychologists will recommend that people take the time that they need to calm down to think rationally about conflicts. They are much more likely to develop effective solutions or understand another person's perspective when they aren't upset. Sleep does allow time to pass, and many people report that they are able to view their situation from a different angle the following day.
大部分心理学家建议人们先冷静理性地分析矛盾。情绪稳定以后，人们更容易找出有效的解决办法或从对方角度看问题。不过，呼呼大睡确实也很有效。很多人反映说，第二天醒来后自己更能换个角度看待问题。

Perhaps one exception is when a person is unable to fall asleep at all because they are so angry. In these situations, addressing the problem before bed may provide some closure.
但例外的是，有些人因为太愤怒根本无法入睡。如果这样，那还是先解决问题再睡觉吧。