Учебное пособие для бакалавриата и специалитета Ульяновск 2019 ббк 81. 432. 19я73 удк 811. 111(075. 8) Е30
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Unit 4.HEALTHY LIFESTYLEWarm up Exercise 1. Match the English words on the left with their Russian equivalents on the right. Learn the words by heart. Use them in the sentences of your own.
READING Exercise 2. Read and translate the following text. Use the dictionary when necessary. HEALTHY LIFESTYLE What does a healthy lifestyle mean? According to the dictionary, lifestyle is a way of life or style of living that reflects the attitudes and value of a person or group. A healthy lifestyle would be a way of living that would result in a healthy mind, body and spirit. A healthy lifestyle comprises of many components. Healthy eating starts with learning new ways to eat, such as adding more fresh fruits, vegetables and whole grains and cutting back on foods that have a lot of fat, salt and sugar. To feel great, have more energy, and keep yourself as healthy as possible – all of which can be achieved by learning some nutritional basics and using them in a way that works for you. A change to healthier eating also includes learning about balance, variety, and moderation. Most days you should eat from each food group – vegetables and fruit, grain products, milk and alternatives, meat and alternatives. Listen to your body. Eat when you’re hungry. Stop when you feel satisfied. Be adventurous. Choose different foods in each food group. For example, don’t reach for an apple every time you choose a fruit. Eating a variety of foods each day will help you get all the nutrients you need. Don’t have too much or too little of one thing. All foods, if eaten in moderation, can be part of healthy eating. Even sweets can be okay. Healthy eating will help you get the right balance of vitamins, minerals, and other nutrients. It will help you feel your best and have plenty of energy. It can help you handle stress better. Healthy eating is one of the best things you can do to prevent and control many health problems, such as: heart disease, high blood pressure, type 2 diabetes, some types of cancer. Healthy eating is not a diet. It means making changes you can live with and enjoy for the rest of your life. Diets are temporary. Because you give up so much when you diet, you may be hungry and think about food all the time. And after you stop dieting, you also may overeat to make up for what you missed. Eating a healthy, balanced variety of foods is far more satisfying. And if you match that with more physical activity, you are more likely to get to a healthy weight and stay there than if you diet. Regular exercise is an important part of a healthy lifestyle. Aerobic exercise is good for your heart and your body. Yoga has a therapeutic affect and also helps to reduce your stress level. Pilates are great for strengthening your «core» muscles which are situated around your midsection. You could consider some other forms of exercise like Tai Chi, martial arts and Qi Gong. It is essential that you incorporate any kind of exercises in to your daily life to help keep you fit and maintain your weight at a healthy level. Managing stress efficiently is a critical part of a healthy lifestyle. Failure to manage stress effectively can harm your body and affect your relationship with others. If left unattended, stress can also lead to alcohol or drug addiction. Sleeping right, having a positive outlook about life and having a balanced life are also the necessary components of a healthy lifestyle. If you go without sleep for a period of time, every area of your life will be ultimately affected. If it becomes a regular pattern in your life, you could endanger your health and reduce your overall performance. This can ultimately affect all other areas of your life, personal as well as professional. Living a healthy lifestyle takes discipline. You must make up your mind and choose things that are good for you and your loved ones. Living a healthy lifestyle involves taking care of your physical, mental and spiritual health. You need to arm yourself with appropriate knowledge that will ensure that you get the result you want. The physical, mental and spiritual aspects of your life are intertwined. To be happy and healthy, you need to keep all these aspects of your life balanced. Exercise 3. Decide whether the following statements are true or false. 1. A healthy lifestyle is a way of living that would result in a healthy mind, body and spirit. 2. Healthy eating starts with adding more foods that have a lot of fat, salt and sugar. 3. It is important to incorporate aerobics in to your daily life to get all the nutrients you need. 4. Failure to manage stress effectively can lead to alcohol or drug addiction. 5. Sleeping right can endanger your health and reduce your overall performance. Exercise 4. Answer the following questions. 1. What does a healthy lifestyle mean? 2. What does a healthy lifestyle comprise of? 3. What does healthy eating start with? 4. What are the main principles of healthy eating? 5. What can healthy eating prevent? 6. What’s the difference between healthy eating and being on a diet? 7. What kind of exercises should you incorporate in your daily life? 8. What can failure to manage stress lead to? 9. What will be affected if you go without sleep for a period of time? 10. What does living a healthy lifestyle involve? Exercise 5. Match each definition with the correct word. Translate the words into Russian and learn them by heart.
Exercise 6. Now read and translate the text about the vitamins. Use the dictionary when necessary. VITAMINS Vitamin means life. The story of vitamins actually begins in 1911, when a Polish chemist by the name of Kazimir Funk extracted from rice polishings a crystalline substance. This substance was capable to cure beri-beri. Analyses of these crystals revealed the presence of nitrogen in basic combination, i.e. the «amino»-nitrogen; Funk therefore called this substance «vita-mine». The root «vita» indicates that the substance is essential to life and health. In this way, the word vitamin was born. For four years before Funk's discovery a series of studies had begun in the USA to determine the value of cereals such as wheat, corn and oats as a cattle diet. Eventually it was found necessary to resort to rats to solve the problem of cereal differences. Today the successful isolation and synthesis of many of the substances has proved that vitamins are organic chemical compounds to be present in the diet for the maintenance of growth and health. Vitamins are substances to be found in certain foods which are necessary for the growth, development and general health of the body. There are several different kinds of these protective substances to be provided in the diet. To make sure our bodies get all the vitamins they need, it is best to include several different vitamin-containing foods in the diet. Such foods include milk and many of the products made from it, all the green leafy vegetables like spinach, cabbage, lettuce, other fresh vegetables, fruit and fruit juices, whole-grained cereals, eggs and a number of others. When we plan a nutrition program for any person, young and old, well and ill, we must know certain foods are the best sources each body requires. 1. Vitamin A: fruits and vegetables, cream, butter or margarine, eggs and liver. 2. The В vitamins: yeast, liver, whole-grained breads and cereals, milk, meat. 3. Vitamin C: orange or grapefruit juice, any fresh raw fruit or vegetable, ascorbic acid tablets if needed. 4. Vitamin D: fish-liver oil or vitamin-D capsule. 5. Vitamin E: soy-bean oil, vegetables oils. 6. Vitamin K: is produced by intestinal bacteria. The diet must be adequate in milk and unsaturated fatty acids and low in refined carbohydrates; intestinal bacteria are increased by eating yogurt. 7. Vitamin P (rutin): citrus fruits, especially lemons. 8. Calcium: milk, yogurt. 9. Phosphorus: milk, eggs, cheese, meat. 10. Iron: liver, yeast, meat, bread and cereals. 11. Proteins: yeast, milk, yogurt, cheese, meat, fish, eggs. 12. Liquids: milk, fruit, juices, soup, water. Experts in the study of foods are constantly conducting experiments. They are making their discoveries public from time to time for such knowledge enables us to select the proper foods in order to protect us against the diseases. Exercise 7. Answer the following questions. Use the text when necessary. 1. What does the word “vitamin” mean? 2. When does the story of vitamins begin? 3. What was the substance extracted from rice able to cure? 4. How are vitamins obtained nowadays? 5. Why are vitamins necessary in the diet? 6. What is the best way to get all the vitamins? 7. What should we do when we plan a nutrition program? 8. Where can Vitamin D be found? 9. What other elements are vital to our diet? 10. Why are experts in food still conducting different experiments? Exercise 8. Fill in the gaps using the words given below, and translate the sentences into Russian.
1. Being … involves more than eating an occasional salad or going for a short walk once every few weeks, but while you’ll need to put in some effort, your health is well worth it. 2. To live a healthy lifestyle, consistently choose healthy foods, fit more exercise and … into your daily routine, and practice good hygiene. 3. You’ll also need to avoid unhealthy habits, like … and neglecting sleep. 4. Making lifestyle … may require some gradual adjustment, but improved health is readily accessible once you commit to it. 5. Choose food that contain minimal amounts of unhealthy fats which include both trans fats and … fats. 6. Poly-unsaturated, mono-unsaturated and omega-3 fats lower your LDL cholesterol and raise your HDL cholesterol, which correlates with decreased risk for …. 7. … foods are not more nutritious for you, but they don’t contain as much pesticide residue or food additives. 8. Eat a variety of different whole foods instead of eating … foods. 9. Select foods that are low in both sugar and highly refined …. 10. A good diet filled with the right … is an essential part of any exercise routine, but it’s especially important for endurance events like marathons or triathlons. . Complete the unfinished words in the following sentences. All the words are related to the Unit. 1. A healthy lifestyle leaves you fit, ene… and at reduced risk for disease, based on the choices you make about your daily habits. 2. Good nutrition, daily exercise and adequate sl… are the foundations for continuing good health. 3. Man… stress in positive ways, instead of through smoking or drinking alcohol, reduces wear and tear on your body at the hormonal level. 4. Limit your portion sizes at meals to control your we… and your risk for cardiovascular and other diseases through your lifestyle. 5. The guidelines suggest working toward completing 150 hours of ex… a week, but inactive adults should build to this gradually under the supervision of their doctor. 6. Daily met… perpetuates the decline and rejuvenation of cellular tissue, and the body’s self-repair takes place when you are asleep. 7. Practice positive self-talk, eliminate unnecessary stress, take time to do things you find pleasure in and devote time each day to rel… or meditation to keep stress levels at bay. 8. The healthy lifestyle choices of stopping sm…, reducing alcohol intake and eating a well-balanced diet that is high in fruits and vegetables and low in processed foods and fats will help to maintain a healthy weight. 9. Men… health also depends upon your healthy lifestyle choices. 10. Omega-3 fatty acids, which are found in healthful foods such as salmon and walnuts, help improve learning and memory and help fight against depression and mood dis…. Exercise 10. Choose the most suitable word in each sentence. 1. Stress occurs when you perceive that demands placed on you – such as work, school or relationships – exceed your ability to cope / solve. 2. Some stress can be beneficial at times, producing a failure / boost that provides the drive and energy to help people get through situations like exams or work deadlines. 3. However, an extreme amount of stress can have health levels / consequences, affecting the immune, cardiovascular and neuroendocrine and central nervous systems, and take a severe emotional toll. 4. Untreated chronic stress can result in serious health conditions including anxiety, insomnia, muscle pain, high blood pressure and a weakened /strengthened immune system. 5. Research shows that stress can depend / contribute to the development of major illnesses, such as heart disease, depression and obesity. 6. But by finding positive, healthy ways to manage stress as it occurs, many of these negative health consequences can be reduced / maintained. 7. Everyone is same / different, and so are the ways they choose to manage their stress. 8. When you give yourself permission to step away from stress, you let yourself have time to do something else, which can help you have a new perspective or practice techniques to feel less overwhelmed / healthy. 9. Exercise reduces / benefits your mind just as well as your body. 10. When people are stressed, they often hold a lot of the stress in their face, so laughs or smiles can help avoid / relieve some of that tension and improve the situation. Exercise 11. In the text above find English equivalents to the following Russian expressions. Then, use them in the sentences below. Change the form if necessary.
1. There are simpler ways … portions such as using a smaller plate and dividing your meal in half. 2. Therapeutic massage not only rejuvenates the body – it also can … a lot of …. 3. Reaching and … a healthy … is important for overall health and can help you prevent and control many diseases and conditions. 4. Behaviors usually, but not always, … established … and beliefs. 5. For most people, … involves an established exercise routine built around a regular weekly schedule. 6. Binge drinking greatly increases the risk for developing an …. 7. Here are 10 ideas … without causing more strain and hassle. 8. Health … several … – physical, mental, social and spiritual – which are affected by many determiners. 9. If you want to lose weight and keep it off for good, you must …. 10. Supplements may be helpful for people who are unable … from the food. |