★英語聽力頻道為大家整理的英語聽力練習下載：關(guān)注女性健康，供大家參考。更多閱讀請查看本站英語聽力頻道。
Follow these nutritional guidelines for women to lower your risk of disease and cancer.
你需要 You Will Need
富含碳水化合物，鈣和鐵的飲食 Diet rich in carbohydrates, calcium, and iron
熱量需求知識 Knowledge of calorie requirements
維他命D Vitamin D
限制脂肪消耗量 Limit of fat consumption
蛋白質(zhì) Protein
醫(yī)生的多種維生素建議 Doctor's referral for a multivitamin (optional)
步驟 Steps
1.熱量攝入 STEP 1 Obtain calorie intake
登錄mypyramid.gov了解建議的熱量攝入量。熱量需求取決于年齡，性別和活動水平。一個經(jīng)驗法則就是，無論男女，久坐的人每磅體重需要13卡路里的熱量，中等強度活動的人每磅體重需要16卡路里，活動強度比較大的人每磅體重需要18卡路里。 Obtain your recommended calorie intake by going to mypyramid.gov. Calorie amounts depend on age, sex, and activity level. A good rule of thumb is 13 calories per pound of body weight for a sedentary person of either sex, 16 calories per pound for a moderately active person, and 18 calories per pound for a vigorously active person.
2.飲食中添加碳水化合物 STEP 2 Add carbohydrates into diet
添加復(fù)雜的碳水化合物，降低糖尿病，肥胖和心臟病的風險。高纖維和未加工的食品，例如水果，蔬菜，全谷食品和豆類食品中含量豐富。 Reduce the risk of diabetes, obesity, and heart disease by adding complex carbohydrates that are found in high-fiber and unrefined foods such as fruits, vegetables, whole-grain products, and legumes.
女性在50歲之前每天需要攝入25克纖維，50歲之后每天需要攝入21克纖維。 Women should get 25 grams of fiber a day before the age of 50 and 21 grams a day after age 50.
3.攝入鈣質(zhì) STEP 3 Acquire calcium
50歲之前每天攝入1,000毫克鈣，50歲以后每天攝入1,200毫克。攝入足夠的鈣對于緩解經(jīng)前綜合癥，降低高血壓，高血糖，防止中風，治療骨質(zhì)疏松癥效果顯著。 Get 1,000 milligrams of calcium up to the age of 50 and 1,200 milligrams after age 50. Getting sufficient calcium is effective for reducing symptoms of premenstrual syndrome, reducing high blood pressure, high cholesterol, preventing stroke, and treating osteoporosis.
4.補充鐵質(zhì) STEP 4 Attain iron
如果你的年齡在19歲至50歲之間，每天攝入18毫克鐵，51歲以上每天攝入8毫克鐵，孕婦每天攝入27毫克。干扁豆，強化麥片，意大利面，牛肉和禽肉中都含有豐富的鐵。 Get 18 milligrams of iron if you are between 19 to 50 years of age, 8 milligrams for 51 and older, and 27 milligrams if you are pregnant. Dried beans, fortified cereals, pasta, beef, and poultry are foods high in iron.
5.補充維他命D STEP 5 Get vitamin D
每周到室外曬太陽5至20分鐘，或者食用魚，雞蛋，牛奶和魚肝等食物，獲得每日建議量的維他命D。50歲以下的女性需要200個國際單位的維他命D，51歲及更年長的女性每天需要400個國際單位的維他命D。 Go outside to get 5 to 20 minutes of exposure to the sun a week, or eat foods such as fish, eggs, milk, and cod liver to get your daily recommended amount of vitamin D. Women need 200 international units under the age of 50 and 400 international units for ages 51 and older.
6.限制飲食中的脂肪含量 STEP 6 Limit fats in diet
保持脂肪含量低于每日熱量30%的飲食。避免含有飽和脂肪酸和反式脂肪酸的食物，例如人造黃油，棕櫚油，油炸食品和烘烤食品。飲食中混合單不飽和脂肪，例如三文魚和橄欖油，對心臟有益。 Maintain a diet with a fat consumption below 30 percent of your daily calories. Avoid foods high in saturated and trans fat such as margarine, palm oil, fried foods, and commercial baked goods. Incorporating monounsaturated fats such as salmon and olive oil into your diet is healthy for your heart.
如果不確定飲食中如何添加建議量的多種維他命，向醫(yī)生咨詢。 Ask you doctor about taking a multivitamin if you're worried about fitting the recommended daily amounts into your diet.
7.攝入60克蛋白質(zhì) STEP 7 Include 60 grams of protein
每天攝入60克蛋白質(zhì)，大約6盎司雞肉中的蛋白質(zhì)含量。過多的蛋白質(zhì)會增加骨質(zhì)疏松癥的風險，還會導(dǎo)致鈣質(zhì)通過尿液損失。遵循上面的指導(dǎo)方針，保持身體健康。 Include 60 grams of protein -- the amount in about 6 ounces of chicken -- into your daily diet. Too much protein can raise your risk of osteoporosis and calcium loss in your urine. Stay healthy by staying within these guidelines.
鐵在體內(nèi)主要作為氧的載體，但是還可以輔助免疫系統(tǒng)，認知發(fā)展和體溫調(diào)節(jié)。 Iron functions primarily as a carrier of oxygen in the body, but it also aids in immune function, cognitive development, and temperature regulation.
Follow these nutritional guidelines for women to lower your risk of disease and cancer.
你需要 You Will Need
富含碳水化合物，鈣和鐵的飲食 Diet rich in carbohydrates, calcium, and iron
熱量需求知識 Knowledge of calorie requirements
維他命D Vitamin D
限制脂肪消耗量 Limit of fat consumption
蛋白質(zhì) Protein
醫(yī)生的多種維生素建議 Doctor's referral for a multivitamin (optional)
步驟 Steps
1.熱量攝入 STEP 1 Obtain calorie intake
登錄mypyramid.gov了解建議的熱量攝入量。熱量需求取決于年齡，性別和活動水平。一個經(jīng)驗法則就是，無論男女，久坐的人每磅體重需要13卡路里的熱量，中等強度活動的人每磅體重需要16卡路里，活動強度比較大的人每磅體重需要18卡路里。 Obtain your recommended calorie intake by going to mypyramid.gov. Calorie amounts depend on age, sex, and activity level. A good rule of thumb is 13 calories per pound of body weight for a sedentary person of either sex, 16 calories per pound for a moderately active person, and 18 calories per pound for a vigorously active person.
2.飲食中添加碳水化合物 STEP 2 Add carbohydrates into diet
添加復(fù)雜的碳水化合物，降低糖尿病，肥胖和心臟病的風險。高纖維和未加工的食品，例如水果，蔬菜，全谷食品和豆類食品中含量豐富。 Reduce the risk of diabetes, obesity, and heart disease by adding complex carbohydrates that are found in high-fiber and unrefined foods such as fruits, vegetables, whole-grain products, and legumes.
女性在50歲之前每天需要攝入25克纖維，50歲之后每天需要攝入21克纖維。 Women should get 25 grams of fiber a day before the age of 50 and 21 grams a day after age 50.
3.攝入鈣質(zhì) STEP 3 Acquire calcium
50歲之前每天攝入1,000毫克鈣，50歲以后每天攝入1,200毫克。攝入足夠的鈣對于緩解經(jīng)前綜合癥，降低高血壓，高血糖，防止中風，治療骨質(zhì)疏松癥效果顯著。 Get 1,000 milligrams of calcium up to the age of 50 and 1,200 milligrams after age 50. Getting sufficient calcium is effective for reducing symptoms of premenstrual syndrome, reducing high blood pressure, high cholesterol, preventing stroke, and treating osteoporosis.
4.補充鐵質(zhì) STEP 4 Attain iron
如果你的年齡在19歲至50歲之間，每天攝入18毫克鐵，51歲以上每天攝入8毫克鐵，孕婦每天攝入27毫克。干扁豆，強化麥片，意大利面，牛肉和禽肉中都含有豐富的鐵。 Get 18 milligrams of iron if you are between 19 to 50 years of age, 8 milligrams for 51 and older, and 27 milligrams if you are pregnant. Dried beans, fortified cereals, pasta, beef, and poultry are foods high in iron.
5.補充維他命D STEP 5 Get vitamin D
每周到室外曬太陽5至20分鐘，或者食用魚，雞蛋，牛奶和魚肝等食物，獲得每日建議量的維他命D。50歲以下的女性需要200個國際單位的維他命D，51歲及更年長的女性每天需要400個國際單位的維他命D。 Go outside to get 5 to 20 minutes of exposure to the sun a week, or eat foods such as fish, eggs, milk, and cod liver to get your daily recommended amount of vitamin D. Women need 200 international units under the age of 50 and 400 international units for ages 51 and older.
6.限制飲食中的脂肪含量 STEP 6 Limit fats in diet
保持脂肪含量低于每日熱量30%的飲食。避免含有飽和脂肪酸和反式脂肪酸的食物，例如人造黃油，棕櫚油，油炸食品和烘烤食品。飲食中混合單不飽和脂肪，例如三文魚和橄欖油，對心臟有益。 Maintain a diet with a fat consumption below 30 percent of your daily calories. Avoid foods high in saturated and trans fat such as margarine, palm oil, fried foods, and commercial baked goods. Incorporating monounsaturated fats such as salmon and olive oil into your diet is healthy for your heart.
如果不確定飲食中如何添加建議量的多種維他命，向醫(yī)生咨詢。 Ask you doctor about taking a multivitamin if you're worried about fitting the recommended daily amounts into your diet.
7.攝入60克蛋白質(zhì) STEP 7 Include 60 grams of protein
每天攝入60克蛋白質(zhì)，大約6盎司雞肉中的蛋白質(zhì)含量。過多的蛋白質(zhì)會增加骨質(zhì)疏松癥的風險，還會導(dǎo)致鈣質(zhì)通過尿液損失。遵循上面的指導(dǎo)方針，保持身體健康。 Include 60 grams of protein -- the amount in about 6 ounces of chicken -- into your daily diet. Too much protein can raise your risk of osteoporosis and calcium loss in your urine. Stay healthy by staying within these guidelines.
鐵在體內(nèi)主要作為氧的載體，但是還可以輔助免疫系統(tǒng)，認知發(fā)展和體溫調(diào)節(jié)。 Iron functions primarily as a carrier of oxygen in the body, but it also aids in immune function, cognitive development, and temperature regulation.