来源：《卫报》
原文刊登日期：2021年4月5日
[A] Check your iron levels
[B] Same goes for vitamin D
[C] Be wary of sugar highs
[D] Go outside
[E] Don’t slam yourself in the gym
[F] Carbohydrates are your friend
[G] Get moving
The twin gods of conquering the post-lunch slump are caffeine and sugar. But such pick-me-ups are temporary: while a syrupy latte will help you power through until dinner time, you may well end up lying awake at 3am, staring at the ceiling. What if there were a way to have more energy that wasn’t unhealthy, addictive or expensive? Here, some experts weigh in.
咖啡因和糖是克服午餐后困倦的孪生神。但这样的提神是暂时的：一杯糖浆拿铁可以帮你撑到晚餐时间，但你很可能会在凌晨3点躺在床上睡不着，双眼盯着天花板发呆。是否有一种既健康、不上瘾又不昂贵的方式来获得更多的能量呢？在这里，一些专家发表了意见。
1. _________________
“Use exercise to nourish you, not punish you,” says Sarah Russell, a clinical exercise specialist who works with people with cancer. “Find a way to move that will give you energy, rather than using exercise to tire yourself out.”
To find motivation to get moving, even when you are feeling worn out or low, Russell encourages her clients to focus on achievable goals. “Even 10 minutes of movement will energise you,” she says. “Push away those images the fitness industry is always trying to sell you. Do some stretching, if you feel up to it. Because something is always better than nothing – and it will always lead to more.”
2. _________________
“The main reason people struggle with low energy is because they’re either not eating enough throughout the day or they’re not eating enough carbohydrates,” says Priya Tew, a registered dietitian. Contrary to what diet culture teaches us, carbohydrates are not the enemy. “Carbohydrates provide us with glucose, which is the body’s preferred energy source,” says Tew. “You want to balance the energy coming from carbohydrates by eating protein and healthy fats, too, as this helps stabilise your energy levels, giving you more lasting energy over the day.”
3. _________________
Iron deficiency, also known as anaemia, can cause symptoms including tiredness, lack of energy and shortness of breath. It is more common in women, often due to heavy periods or pregnancy, and can be treated by changes to your diet. Include more dark-green leafy vegetables, iron-fortified cereals and pulses, as well as iron supplements, if necessary. “It’s always a good idea to have your iron levels checked by a doctor if you’re feeling fatigued,” Tew says.
4. _________________
“The first sign of vitamin D deficiency can be fatigue,” says Tew. “So do take a vitamin D tablet in winter if you feel you may be deficient.” In April 2020, Public Health England recommended that Britons take a daily dose of vitamin D, as a result of the public’s reduced exposure to the sun during lockdown.
5. _________________
Look, sugary snacks work: you do feel more awake afterwards. But a doughnut a day will certainly not keep the doctor away. “High-sugar foods will give you an initial surge in energy, but then your energy levels will plummet down,” says Tew.
Instead, “focus on eating balanced meals and snacks with fibre-rich wholegrains, carbohydrates, proteins, fruit and vegetables, plus healthy fats,” says Tew. “The B vitamins found in wholegrains will help you release energy from foods.” Also, avoid alcohol. “It will make you feel tired the next day as your body processes it,” says Tew.
答案：1G 2F 3A 4B 5C