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(单词翻译:双击或拖选)
[00:00.00]Unit 8 text A Jet Lag:Prevention and Cure
[00:04.30]喷气飞行时差综合征的预防和治疗
[00:08.59]The problem of Jet Lag
[00:12.43]is one every international traveller comes across at some time.
[00:15.52]乘喷气式飞机因时差而引起的生理节奏的破坏是每一个跨国旅行者有时会遇到的问题。
[00:18.60]But do you have to suffer?
[00:20.34]但你必须得忍受吗？
[00:22.07]Understand what it is,and how a careful diet can minimizeits worst effects,
[00:26.49]理解它是怎么回事,以及如何小心饮食才可以将其最坏影响减到最小程度,
[00:30.90]and your flights will be less stressful.
[00:33.08]你的飞行就不会那么紧张了。
[00:35.27] The effects of rapid travel on the body
[00:37.75]快速旅行对身体的影响
[00:40.23]are actually far more disturbing than we realize.
[00:43.05]实际上比我们意识到的更大加令人不安。
[00:45.87]Jet Lag is not
[00:47.70]乘喷气式飞机
[00:49.53]a psychological consequence of having to readjust to a different time zone.
[00:53.07]因时差而引起的生理节奏的破坏不是必须重新调整去适合不同时区的心理影响.
[00:56.61]It is due to changes in the body's physiological1 regulatory mechanisms
[01:00.88]它是由于人体内的生理调节结构，
[01:05.15]specifically the hormonal2 systems,in a different environment.
[01:09.38]特别是荷尔蒙系统在不同环境一的变化而造成。
[01:13.61]Confused? So was John Foster Dulles,
[01:16.40] 感到迷乱了吗? 美国国务卿约翰.福斯特.杜勒斯
[01:19.18]the American Secretary of State when he flew to Egypt
[01:24.53]to conduct negotiations3 on the Aswan Dam.
[01:27.26]飞往埃及进行关于阿斯旺谈判时也是这样.
[01:29.99]He later blamed his poor judgement on Jet Lag.
[01:32.93]后来,他把他的不理想的判断归咎于乘喷气式飞机
[01:35.87]The effects can be used to advantage,too.
[01:38.30] 时差的影响也加以利用.
[01:40.73]President Johnson once conducted an important meeting in Guam
[01:43.85]约翰逊总统曾经在关岛召开重要会议,
[01:46.97]and kept the entire proceedings4 at Washington DC time.
[01:50.09]其所有活动都按华盛顿时间进行.
[01:53.21]The White House working personnel were as fresh as paint,
[01:56.45]白宫工作从员个个精神焕发,
[01:59.69]while the locals,in this case,were jet-lagged.
[02:02.42]而在这种情况下,当地人对时差的反应则很强烈.
[02:05.15]Essentially,they had been instantaneously transported to America.
[02:08.69]实际上,好像他们被飞机送到美国一样.
[02:12.23]Now that we understand what Jet Lag is we can go some way to overcoming it.
[02:16.25]既然我们懂得了什么是喷气式飞行时差综合征,我们可以采取一些办法克服它.
[02:20.28]A great number of the body's events are scheduled to occur at a certain time of day
[02:23.86]大量人体活动每天在特写的时候发生.
[02:27.44]Naturally these have to be regulated
[02:29.62]很自然这些不得不加以调节,
[02:31.80]and there are two regulatory systems which interact.
[02:34.78]人体有两套相互影响的调节系统.
[02:37.75]One timing5 system comes from the evidence of our senses and stomachs,
[02:41.23] 一个定时系统表现在我们的感觉和胃,
[02:44.70]and the periodicity we experience when living in a particular time zone
[02:47.97]以及居住在一个特写时区时我们所经历的周期.
[02:51.23]The other belongs in our internal clocks
[02:54.07]另一个定时系统在我们的人休时钟内
[02:56.90](the major one of which may be physically6 located in a part of the brain called
[03:04.03]the suprachiasmatic nucleus)
[03:06.61](主要的一个体内时钟可能存在于大脑的称为超交叉核的那部分中),
[03:09.18]which,left alone,would tie the body to a 25 hour--yes,2.5--rhythm
[03:14.01]这些人体时钟在不受干扰时,会使人体有一个25小时,是的,25小时的生理节奏.
[03:18.84]Normally the two timers are in step,
[03:23.60]and the external cues tend to regularise
[03:26.12]一般情况下,这两种运量器是一致的.
[03:28.64]the internal clocks to the more convenient 24 hour period.
[03:31.72]外部信号常常调节人体时钟使之达到更大为便利的24小时周期.
[03:34.80]If,however,you move the whole body to a lime zone which is four hours different,
[03:38.74] 然而,如果你将整个身体转移到相差4小时的时区,
[03:42.67]the two clocks will be out of step,
[03:44.90]这两个时钟就不协调了.
[03:47.13]like two alarm clocks which are normally set together, [03:49.86]就像两个报时钟通常一块设置,
[03:52.59]but which have been reset7 a few hours apart.
[03:55.27]但被重新设置时相差了几个小时.
[03:57.95]Whereas the two clocks would normally sound their alarms together
[04:00.88]尽管这两个时钟通常会一块报时,
[04:03.80]now they ring at different times.
[04:05.93]但现在它们在不同时刻响铃.
[04:08.06]Similarly,the body can be set for evening while the sun is rising.
[04:11.64]类似地,当太阳升起时身体可能设定为晚上.
[04:15.22]In time the physiological system will reset itself,but it does take time.
[04:19.10]经过一段时间之后,生理系统将会重新自我调整过来.但这需要时间.
[04:22.97]One easily monitored rhythm is palm sweating[04:25.50]一个容易监测的节律是手掌出汗.
[04:28.02]A man flown to a time zone different by 10 hours
[04:30.90]一个飞至相差10小时的另一时区的人,
[04:33.79]will take eight days to readjust his palm sweat.
[04:36.82]要花8天去重新调整其手掌出汗的节律.
[04:39.85]Blood pressure,which is also rhythmical,takes four days to readjust.
[04:43.18]血压也是有节律的,需花4天时间才能得到重新调整.
[04:46.51]One reason for this discrepancy8 is that different bodily events are controlled by different factors.
[04:50.29]这种子差异的原因是不同的身体活动由不同因素的支配.
[04:54.06]The hormone9 cortisol,which controls salt and water excretion
[04:57.25]控制盐和水分排泄的皮质醇激素
[05:00.43]is made in the morning,wherever the body is.
[05:03.31]不管身在何处,是早上产生的.
[05:06.18]But the growth hormone is released during sleep
[05:08.82]但生长激素是在睡眠中释放的,
[05:11.46]whenever in the day that sleep occurs.
[05:14.10]无论何时睡眠.
[05:16.73]Normally these two hormones10 are separated by seven or eight hours,
[05:19.96]通常这两种激素相隔七八个小时释放,
[05:23.19]but if the body arrives at a destination in the early morning(local)
[05:26.52]但如果人体在一大早(当地时间)到达目的地
[05:29.85]and goes to sleep as soon as possible,
[05:32.19]并且忙快睡着了,
[05:34.52]the two hormes will be released simultaneously11.
[05:37.61]这两种激素将同时释放.
[05:40.69]What can we do about it?
[05:42.52] 关于这点我们能做些什么呢?
[05:44.35]It is not feasible to wait four days until the body is used to the new time zone.
[05:47.98]等待几天直到身体适应新的时区是不可取的.
[05:51.61]Fortunately there is a short cut.
[05:53.68]幸好,有一条捷径.
[05:55.76]It relies on two things--
[05:57.59]它依靠两点---
[05:59.42]the power of the stomach to regulate-the fining of other events,
[06:02.31]胃调节其他活动定时的能力
[06:05.19]and the pharmacological actions of coffee.
[06:07.46]和咖啡的药物作用.
[06:09.74]The basic assumptions are:
[06:11.47]基本的道理是:
[06:13.21]Coffee delays the body clock in the morning and advances it at night.
[06:16.79]咖啡在早上可以延迟人体时钟,在晚上可以提早人体时钟.
[06:20.37]Coffee at mid-afternoon is neutral.
[06:22.59]咖啡在下午三点左右是中性的.
[06:24.81]Protein in meals stimulates12 wakefulness,while carbohydrates13 promote sleep.
[06:28.83]食物中的蛋白质使人不眠,而碳水化合物却引起睡眠.
[06:32.86]Putting food into an empty stomach helps synchronize14 the body clock.
[06:36.04] 空腹吃食物帮助人体时钟准时.
[06:39.23]Text B Controlling Your Concentration
[06:42.16]控制你的注意力
[06:45.08]CONCENTRATION IS CENTERING YOUR ATTENTION
[06:47.50] 专心即是集中你的注意力
[06:49.91]Psychologically defined,
[06:51.64]按心理学定义,
[06:53.36]concentration is the process of centering one's attention over a period of time.
[06:56.94]专心是在一段时间内集中注意力的过程.
[07:00.52]In practical application,however,
[07:02.49]然而,在实际应用中,
[07:04.46]concentration is not as simple to deal successfully with
[07:06.88]成功地对待专心这个问题
[07:09.30]as the definition may imply.
[07:11.18]并不像定义中所说的那样简单.
[07:13.06]For this reason,it is helpful to keep the following points in mind.
[07:15.84]因此,把以下几点记在心里是有帮助的.
[07:18.62]Your attention span varies.
[07:20.54] 你的注意力范围是变化的.
[07:22.46]Even with the greatest effort, our span of attention fluctuates
[07:25.35] 即使付出最大努力,我们注意力的范围还是波动的.
[07:28.24]You can demonstrate for yourself this fluctuation16 of attention.
[07:30.81]你可以自己证明这种注意力的波动.
[07:33.38]In a quiet room,place a watch so that it can just scarcely be heard.
[07:37.17]在一个安静的房间里,把一块表放在刚刚能听到它的声音的地方,
[07:40.96]Listen carefully and notice how the ticking increases in apparent intensity17,
[07:44.34]仔细听,注意到嘀嗒声是如何明显地提高强度的,
[07:47.72]fades to a point where it cannot be heard,and then increases again.
[07:50.66]继而,衰弱互听不到,然后又提高了.
[07:53.60]This phenomenon reveals how our span of attention fluctuates,
[07:56.42]这种现象提示了我们注意力范围是如何波动的,
[07:59.24]for the intensity of the ticking is actually constant.
[08:01.82]因为嘀嗒声的强度实际上是不变的,
[08:04.39]You pay attention to one thing at a time.
[08:06.41] 你在同一时刻注意一件事情.
[08:08.44]Evidence to date indicates that you attend to one idea at a time.
[08:11.42]至今为止的资料表明,在同一时刻你只能注意到一个念头.
[08:14.39]It is possible for your attention to shift so rapidly
[08:16.82]你的注意力可能转移地很快,
[08:19.25]that it seems that you attend to several concepts at once.
[08:21.98]似乎能立刻注意到几个概念.
[08:24.71]But apparently18 this is only an illusion.
[08:26.75]但显然这只是一个错觉.
[08:28.79]In high concentration the shift from the focus of attention[08:31.41]在高度全神贯注下,注意力的焦点转移是在很适时时内,
[08:34.04]is of short duration and relatively19 infrequent.
[08:36.68]而且比较而言是很少发生的.
[08:39.31]An illustration of periods of high,moderate,and low attention.
[08:42.49]高度,适度,低注意期的说明
[08:45.66]High attention has long periods of attending and short distraction20 periods.
[08:48.98]高度注意有较长的注意期和很短的精神涣散期.
[08:52.30]In low attention
[08:53.81]在低注意力下,
[08:55.33]the periods of attending are short and the distraction periods long.
[08:58.25]注意期短而精神涣散期长.
[09:01.18]In moderate attention there is a mixture of the extremes.
[09:03.86]适度注意力融合了两种极端.
[09:06.53]Thus it is easy to see that it is highly unlikely
[09:09.26]因此,显而易见,
[09:11.99]that the student who has most of his attention centered on fancying at large
[09:15.27]把自己的注意力集中在胡思乱想上的学生
[09:18.55]will be able to recall even the major points of a lecture.
[09:21.28]甚至不能回忆起讲课的要点.
[09:24.01]Lack of concentration is a symptom,not the cause,of difficulty.
[09:26.99]缺乏集中力是困难的征兆,而不是原因.
[09:29.97]When a student says "I can't concentrate",what he is really saying is,
[09:33.24]当一个学生说"我不能集中注意力"时,他其实在说:
[09:36.52]"I can't attend to the task at hand because my distractors are too strong
[09:39.64]"因为分散我的注意力的东西太强,我不能专心于手头的工作."
[09:42.77]DISTRACTORS ARE OF TWO SORTS--PSYCHOLOGICAL AND PHYSICAL
[09:45.80]注意力的干扰物有两种:心理上的和物质上的
[09:48.83]A distractor is anything which causes attention
[09:53.58]to vary from a central focal point.
[09:55.55] 干扰物是任何可以引起注意力偏离中心焦点的东西.
[09:57.53]In the study situation distractors may be thought of
[10:00.20]在学习的情况下,干扰物
[10:02.88]as either psychological or physical in nature.
[10:05.40]实际上可以被认为是心理的或者是物质的.
[10:07.92]Both types of distractors must be understood
[10:12.89]before the student can attempt to remedy his lack of concentration.
[10:15.71]在学生浓度补救自己的缺乏之前,应当首先理解这两种类型的干扰物.
[10:18.53]Emotions are the most powerful distraetors.
[10:20.75] 情绪是最强大的干扰物
[10:22.97]The angry man forgets the pain Of injury,
[10:25.10] 生气的人会忘记伤害的疼痛,
[10:27.23]the fearful man finds it difficult to enjoy pleasure
[10:29.60]恐惧的人会发现很难享受愉悦,
[10:31.98]and the tense or anxious person may react violently to the smallest of matters.
[10:35.31]紧张,焦急的人可能对极小事情反应强烈.
[10:38.64]In the student's life there are many psychological pressures and tensions
[10:41.67]在学生生活里,有许多心理压力和紧张,
[10:44.70]which block effective productivity.
[10:46.88]这些都影响了学习效率.
[10:49.06]The fears about making the grade
[10:50.84]对达到良好要求的担忧,
[10:52.62]the doubts of the friendliness21 of a friend's behaviour
[10:57.06]and the pressures of limited finances
[10:58.94]对朋友行为是否友好的怀疑和对资金有限的压力
[11:00.82]these are only a few of the emotional forces which affect the student.
[11:03.69]---这些仅仅是几种影响学生的精神压力
[11:06.57]Emotional reaction varies greatly from person to person.
[11:09.24] 情绪的瓜人与人有很大不同.
[11:11.92]Some persons gain goal and direction from their tensions
[11:14.60]一些人从他们的紧张中获得目标和方向,
[11:17.28]and actually do better because of them.
[11:19.20]实际上却因此而做得更好.
[11:21.12]Others fall apart under pressure,
[11:23.00]其他人在压力下崩溃了,
[11:24.88]while a few people do well despite the pressure.
[11:26.99]而一些人尽管有压力却做得很好.
[11:29.11]Physical distractors are always present and rarely understood
[11:31.89] 物质干扰物时常存在,难以理解
[11:34.67]Our environment is much more important to how we feel and react
[11:37.34] 我们的环境对于我们如何感受和反应
[11:40.00]than We often think.
[11:41.58]比我们经常认识到的重要得多.
[11:43.16]Particularly is this true of the effect of physical distractors on mental tasks.
[11:46.43]对脑力劳动的物质干扰的效果而言,尤为如此.
[11:49.69]One research report has shown that comprehension and retention22 of reading
[11:53.31]一项研究报告显示,
[11:56.93]were decreased when students listened to lively music
[11:59.41]学生听活泼的音乐时读书的理解力和记忆力降低了.
[12:01.89]However,rate of reading was not affected23,
[12:04.11]然而,读书的速度未受影响,
[12:06.33]so that many students were not aware
[12:08.25]以至许多学生没有意识到
[12:10.17]that they were affected by the background distractor.
[12:12.41]他们受到了潜在干扰物的影响.
[12:14.64]Another study found that the ability to recall accurately
[12:17.27]另一项研究发现准确回忆的能力
[12:19.89]was affected by distracting conditions[12:22.13]受到份杂环境的影响.
[12:24.36]Most of the evidence indicates
[12:26.19]许多迹象表明
[12:28.02]that noise affects adversely25 higher mental task output.
[12:31.24]噪声对较高级的脑力工作或成果有不利影响.
[12:34.47]Still,the effect of distractors is seldom fully15 appreciated by students.
[12:38.05]干扰物的影响依然没有得到学生们的充分重视.
[12:41.63]ROUTINE AND REASONING TASKS ARE AFFECTED DIFFERENTLY BY DISTRACTORS
[12:44.87] 日常的和揄性的工作受到干扰物不同影响
[12:48.10]Many routine tasks can be performed with distraction in the background
[12:51.04] 许多日常工作能够在有干扰的背景下完成,
[12:53.98]with little or no adverse24 effect on output.
[12:56.76]其结果受到很小影响或无任何不利影响.
[12:59.55]Most students have found this fact to be true from their own experience
[13:02.28]许多学生从其自身经历中发现这是一个事实.
[13:05.01]They may have had high school homework
[13:06.83]他们中学时可能有的作业
[13:08.66]which was drillor merely copying assignments.
[13:10.94]只是练习或仅仅是抄作业.
[13:13.21]It was possible to do such work with the latest recordings
[13:15.85]在放着最新的唱片
[13:18.49]or the television set playing in the background.
[13:20.67]或演着电视的背景下,做这些作业是可能的.
[13:22.85]In time such students began to feel certain that they could do all work
[13:25.83]经过一段时间以后,这些学生开始感觉
[13:28.80]routine or problem-solving-in the same manner.
[13:31.18]他们肯定能够用同样的方式做所有的工作---日常工作或解决问题的工作.
[13:33.56]The evidence indicates the contrary conclusion.
[13:35.74]证据却表明了相反的结论.
[13:37.92]EXCEPTIONS MAY MISLEAD YOU
[13:40.05] 例外可能训导你
[13:42.18]Typically when students are faced with the evidence on distractors
[13:44.91] 典型的情况是,当学生们面对关于干扰物的证据时,
[13:47.64]the argument is given that their cousin,
[13:49.91]就提出一个论据说,
[13:52.18]friend,or classmate can study in "Grand Central Station."
[13:54.85]他们的表兄弟,朋友或同学可以在纽约的"中央火车站"学习,
[13:57.51]And he makes "all A's" too!
[13:59.29]而且考试可以得"全优".
[14:01.06]There is evidence, of course,
[14:02.68]当然,有证据表明
[14:04.30]that motivation plays an important role in overcoming the effects of distractors
[14:07.62]动机在克服干扰物的影响方面起了重要作用.
[14:10.94]and that there are considerable differences in individual spans of attention.
[14:13.81]个人注意力的范围也有相当大的区别.
[14:16.69]Either of these factors could account for some individuals
[14:19.21]这些事实中的任何一个
[14:21.73]being able to do well using inefficient26 methods.
[14:24.16]都可以解释一些个别人能用低效的方法做得很好.
[14:26.59]The fact that some exceptional people do well under adverse conditions
[14:29.47]一些例外的人在不利条件下做得很好的事实
[14:32.36]scarcely justifies27 your assuming that you are exceptional in the same manner.
[14:35.69]不能证明在同一方式下你也是例外的假定.
[14:39.02]Your chances of success are higher if you avoid the distractors
[14:41.80]如果你避开那些妨碍平常学生的已知的干扰物,
[14:44.58]which are known to hinder the typical student.
[14:46.81]你成功的机会就更大些.
[00:04.30]喷气飞行时差综合征的预防和治疗
[00:08.59]The problem of Jet Lag
[00:12.43]is one every international traveller comes across at some time.
[00:15.52]乘喷气式飞机因时差而引起的生理节奏的破坏是每一个跨国旅行者有时会遇到的问题。
[00:18.60]But do you have to suffer?
[00:20.34]但你必须得忍受吗？
[00:22.07]Understand what it is,and how a careful diet can minimizeits worst effects,
[00:26.49]理解它是怎么回事,以及如何小心饮食才可以将其最坏影响减到最小程度,
[00:30.90]and your flights will be less stressful.
[00:33.08]你的飞行就不会那么紧张了。
[00:35.27] The effects of rapid travel on the body
[00:37.75]快速旅行对身体的影响
[00:40.23]are actually far more disturbing than we realize.
[00:43.05]实际上比我们意识到的更大加令人不安。
[00:45.87]Jet Lag is not
[00:47.70]乘喷气式飞机
[00:49.53]a psychological consequence of having to readjust to a different time zone.
[00:53.07]因时差而引起的生理节奏的破坏不是必须重新调整去适合不同时区的心理影响.
[00:56.61]It is due to changes in the body's physiological1 regulatory mechanisms
[01:00.88]它是由于人体内的生理调节结构，
[01:05.15]specifically the hormonal2 systems,in a different environment.
[01:09.38]特别是荷尔蒙系统在不同环境一的变化而造成。
[01:13.61]Confused? So was John Foster Dulles,
[01:16.40] 感到迷乱了吗? 美国国务卿约翰.福斯特.杜勒斯
[01:19.18]the American Secretary of State when he flew to Egypt
[01:24.53]to conduct negotiations3 on the Aswan Dam.
[01:27.26]飞往埃及进行关于阿斯旺谈判时也是这样.
[01:29.99]He later blamed his poor judgement on Jet Lag.
[01:32.93]后来,他把他的不理想的判断归咎于乘喷气式飞机
[01:35.87]The effects can be used to advantage,too.
[01:38.30] 时差的影响也加以利用.
[01:40.73]President Johnson once conducted an important meeting in Guam
[01:43.85]约翰逊总统曾经在关岛召开重要会议,
[01:46.97]and kept the entire proceedings4 at Washington DC time.
[01:50.09]其所有活动都按华盛顿时间进行.
[01:53.21]The White House working personnel were as fresh as paint,
[01:56.45]白宫工作从员个个精神焕发,
[01:59.69]while the locals,in this case,were jet-lagged.
[02:02.42]而在这种情况下,当地人对时差的反应则很强烈.
[02:05.15]Essentially,they had been instantaneously transported to America.
[02:08.69]实际上,好像他们被飞机送到美国一样.
[02:12.23]Now that we understand what Jet Lag is we can go some way to overcoming it.
[02:16.25]既然我们懂得了什么是喷气式飞行时差综合征,我们可以采取一些办法克服它.
[02:20.28]A great number of the body's events are scheduled to occur at a certain time of day
[02:23.86]大量人体活动每天在特写的时候发生.
[02:27.44]Naturally these have to be regulated
[02:29.62]很自然这些不得不加以调节,
[02:31.80]and there are two regulatory systems which interact.
[02:34.78]人体有两套相互影响的调节系统.
[02:37.75]One timing5 system comes from the evidence of our senses and stomachs,
[02:41.23] 一个定时系统表现在我们的感觉和胃,
[02:44.70]and the periodicity we experience when living in a particular time zone
[02:47.97]以及居住在一个特写时区时我们所经历的周期.
[02:51.23]The other belongs in our internal clocks
[02:54.07]另一个定时系统在我们的人休时钟内
[02:56.90](the major one of which may be physically6 located in a part of the brain called
[03:04.03]the suprachiasmatic nucleus)
[03:06.61](主要的一个体内时钟可能存在于大脑的称为超交叉核的那部分中),
[03:09.18]which,left alone,would tie the body to a 25 hour--yes,2.5--rhythm
[03:14.01]这些人体时钟在不受干扰时,会使人体有一个25小时,是的,25小时的生理节奏.
[03:18.84]Normally the two timers are in step,
[03:23.60]and the external cues tend to regularise
[03:26.12]一般情况下,这两种运量器是一致的.
[03:28.64]the internal clocks to the more convenient 24 hour period.
[03:31.72]外部信号常常调节人体时钟使之达到更大为便利的24小时周期.
[03:34.80]If,however,you move the whole body to a lime zone which is four hours different,
[03:38.74] 然而,如果你将整个身体转移到相差4小时的时区,
[03:42.67]the two clocks will be out of step,
[03:44.90]这两个时钟就不协调了.
[03:47.13]like two alarm clocks which are normally set together, [03:49.86]就像两个报时钟通常一块设置,
[03:52.59]but which have been reset7 a few hours apart.
[03:55.27]但被重新设置时相差了几个小时.
[03:57.95]Whereas the two clocks would normally sound their alarms together
[04:00.88]尽管这两个时钟通常会一块报时,
[04:03.80]now they ring at different times.
[04:05.93]但现在它们在不同时刻响铃.
[04:08.06]Similarly,the body can be set for evening while the sun is rising.
[04:11.64]类似地,当太阳升起时身体可能设定为晚上.
[04:15.22]In time the physiological system will reset itself,but it does take time.
[04:19.10]经过一段时间之后,生理系统将会重新自我调整过来.但这需要时间.
[04:22.97]One easily monitored rhythm is palm sweating[04:25.50]一个容易监测的节律是手掌出汗.
[04:28.02]A man flown to a time zone different by 10 hours
[04:30.90]一个飞至相差10小时的另一时区的人,
[04:33.79]will take eight days to readjust his palm sweat.
[04:36.82]要花8天去重新调整其手掌出汗的节律.
[04:39.85]Blood pressure,which is also rhythmical,takes four days to readjust.
[04:43.18]血压也是有节律的,需花4天时间才能得到重新调整.
[04:46.51]One reason for this discrepancy8 is that different bodily events are controlled by different factors.
[04:50.29]这种子差异的原因是不同的身体活动由不同因素的支配.
[04:54.06]The hormone9 cortisol,which controls salt and water excretion
[04:57.25]控制盐和水分排泄的皮质醇激素
[05:00.43]is made in the morning,wherever the body is.
[05:03.31]不管身在何处,是早上产生的.
[05:06.18]But the growth hormone is released during sleep
[05:08.82]但生长激素是在睡眠中释放的,
[05:11.46]whenever in the day that sleep occurs.
[05:14.10]无论何时睡眠.
[05:16.73]Normally these two hormones10 are separated by seven or eight hours,
[05:19.96]通常这两种激素相隔七八个小时释放,
[05:23.19]but if the body arrives at a destination in the early morning(local)
[05:26.52]但如果人体在一大早(当地时间)到达目的地
[05:29.85]and goes to sleep as soon as possible,
[05:32.19]并且忙快睡着了,
[05:34.52]the two hormes will be released simultaneously11.
[05:37.61]这两种激素将同时释放.
[05:40.69]What can we do about it?
[05:42.52] 关于这点我们能做些什么呢?
[05:44.35]It is not feasible to wait four days until the body is used to the new time zone.
[05:47.98]等待几天直到身体适应新的时区是不可取的.
[05:51.61]Fortunately there is a short cut.
[05:53.68]幸好,有一条捷径.
[05:55.76]It relies on two things--
[05:57.59]它依靠两点---
[05:59.42]the power of the stomach to regulate-the fining of other events,
[06:02.31]胃调节其他活动定时的能力
[06:05.19]and the pharmacological actions of coffee.
[06:07.46]和咖啡的药物作用.
[06:09.74]The basic assumptions are:
[06:11.47]基本的道理是:
[06:13.21]Coffee delays the body clock in the morning and advances it at night.
[06:16.79]咖啡在早上可以延迟人体时钟,在晚上可以提早人体时钟.
[06:20.37]Coffee at mid-afternoon is neutral.
[06:22.59]咖啡在下午三点左右是中性的.
[06:24.81]Protein in meals stimulates12 wakefulness,while carbohydrates13 promote sleep.
[06:28.83]食物中的蛋白质使人不眠,而碳水化合物却引起睡眠.
[06:32.86]Putting food into an empty stomach helps synchronize14 the body clock.
[06:36.04] 空腹吃食物帮助人体时钟准时.
[06:39.23]Text B Controlling Your Concentration
[06:42.16]控制你的注意力
[06:45.08]CONCENTRATION IS CENTERING YOUR ATTENTION
[06:47.50] 专心即是集中你的注意力
[06:49.91]Psychologically defined,
[06:51.64]按心理学定义,
[06:53.36]concentration is the process of centering one's attention over a period of time.
[06:56.94]专心是在一段时间内集中注意力的过程.
[07:00.52]In practical application,however,
[07:02.49]然而,在实际应用中,
[07:04.46]concentration is not as simple to deal successfully with
[07:06.88]成功地对待专心这个问题
[07:09.30]as the definition may imply.
[07:11.18]并不像定义中所说的那样简单.
[07:13.06]For this reason,it is helpful to keep the following points in mind.
[07:15.84]因此,把以下几点记在心里是有帮助的.
[07:18.62]Your attention span varies.
[07:20.54] 你的注意力范围是变化的.
[07:22.46]Even with the greatest effort, our span of attention fluctuates
[07:25.35] 即使付出最大努力,我们注意力的范围还是波动的.
[07:28.24]You can demonstrate for yourself this fluctuation16 of attention.
[07:30.81]你可以自己证明这种注意力的波动.
[07:33.38]In a quiet room,place a watch so that it can just scarcely be heard.
[07:37.17]在一个安静的房间里,把一块表放在刚刚能听到它的声音的地方,
[07:40.96]Listen carefully and notice how the ticking increases in apparent intensity17,
[07:44.34]仔细听,注意到嘀嗒声是如何明显地提高强度的,
[07:47.72]fades to a point where it cannot be heard,and then increases again.
[07:50.66]继而,衰弱互听不到,然后又提高了.
[07:53.60]This phenomenon reveals how our span of attention fluctuates,
[07:56.42]这种现象提示了我们注意力范围是如何波动的,
[07:59.24]for the intensity of the ticking is actually constant.
[08:01.82]因为嘀嗒声的强度实际上是不变的,
[08:04.39]You pay attention to one thing at a time.
[08:06.41] 你在同一时刻注意一件事情.
[08:08.44]Evidence to date indicates that you attend to one idea at a time.
[08:11.42]至今为止的资料表明,在同一时刻你只能注意到一个念头.
[08:14.39]It is possible for your attention to shift so rapidly
[08:16.82]你的注意力可能转移地很快,
[08:19.25]that it seems that you attend to several concepts at once.
[08:21.98]似乎能立刻注意到几个概念.
[08:24.71]But apparently18 this is only an illusion.
[08:26.75]但显然这只是一个错觉.
[08:28.79]In high concentration the shift from the focus of attention[08:31.41]在高度全神贯注下,注意力的焦点转移是在很适时时内,
[08:34.04]is of short duration and relatively19 infrequent.
[08:36.68]而且比较而言是很少发生的.
[08:39.31]An illustration of periods of high,moderate,and low attention.
[08:42.49]高度,适度,低注意期的说明
[08:45.66]High attention has long periods of attending and short distraction20 periods.
[08:48.98]高度注意有较长的注意期和很短的精神涣散期.
[08:52.30]In low attention
[08:53.81]在低注意力下,
[08:55.33]the periods of attending are short and the distraction periods long.
[08:58.25]注意期短而精神涣散期长.
[09:01.18]In moderate attention there is a mixture of the extremes.
[09:03.86]适度注意力融合了两种极端.
[09:06.53]Thus it is easy to see that it is highly unlikely
[09:09.26]因此,显而易见,
[09:11.99]that the student who has most of his attention centered on fancying at large
[09:15.27]把自己的注意力集中在胡思乱想上的学生
[09:18.55]will be able to recall even the major points of a lecture.
[09:21.28]甚至不能回忆起讲课的要点.
[09:24.01]Lack of concentration is a symptom,not the cause,of difficulty.
[09:26.99]缺乏集中力是困难的征兆,而不是原因.
[09:29.97]When a student says "I can't concentrate",what he is really saying is,
[09:33.24]当一个学生说"我不能集中注意力"时,他其实在说:
[09:36.52]"I can't attend to the task at hand because my distractors are too strong
[09:39.64]"因为分散我的注意力的东西太强,我不能专心于手头的工作."
[09:42.77]DISTRACTORS ARE OF TWO SORTS--PSYCHOLOGICAL AND PHYSICAL
[09:45.80]注意力的干扰物有两种:心理上的和物质上的
[09:48.83]A distractor is anything which causes attention
[09:53.58]to vary from a central focal point.
[09:55.55] 干扰物是任何可以引起注意力偏离中心焦点的东西.
[09:57.53]In the study situation distractors may be thought of
[10:00.20]在学习的情况下,干扰物
[10:02.88]as either psychological or physical in nature.
[10:05.40]实际上可以被认为是心理的或者是物质的.
[10:07.92]Both types of distractors must be understood
[10:12.89]before the student can attempt to remedy his lack of concentration.
[10:15.71]在学生浓度补救自己的缺乏之前,应当首先理解这两种类型的干扰物.
[10:18.53]Emotions are the most powerful distraetors.
[10:20.75] 情绪是最强大的干扰物
[10:22.97]The angry man forgets the pain Of injury,
[10:25.10] 生气的人会忘记伤害的疼痛,
[10:27.23]the fearful man finds it difficult to enjoy pleasure
[10:29.60]恐惧的人会发现很难享受愉悦,
[10:31.98]and the tense or anxious person may react violently to the smallest of matters.
[10:35.31]紧张,焦急的人可能对极小事情反应强烈.
[10:38.64]In the student's life there are many psychological pressures and tensions
[10:41.67]在学生生活里,有许多心理压力和紧张,
[10:44.70]which block effective productivity.
[10:46.88]这些都影响了学习效率.
[10:49.06]The fears about making the grade
[10:50.84]对达到良好要求的担忧,
[10:52.62]the doubts of the friendliness21 of a friend's behaviour
[10:57.06]and the pressures of limited finances
[10:58.94]对朋友行为是否友好的怀疑和对资金有限的压力
[11:00.82]these are only a few of the emotional forces which affect the student.
[11:03.69]---这些仅仅是几种影响学生的精神压力
[11:06.57]Emotional reaction varies greatly from person to person.
[11:09.24] 情绪的瓜人与人有很大不同.
[11:11.92]Some persons gain goal and direction from their tensions
[11:14.60]一些人从他们的紧张中获得目标和方向,
[11:17.28]and actually do better because of them.
[11:19.20]实际上却因此而做得更好.
[11:21.12]Others fall apart under pressure,
[11:23.00]其他人在压力下崩溃了,
[11:24.88]while a few people do well despite the pressure.
[11:26.99]而一些人尽管有压力却做得很好.
[11:29.11]Physical distractors are always present and rarely understood
[11:31.89] 物质干扰物时常存在,难以理解
[11:34.67]Our environment is much more important to how we feel and react
[11:37.34] 我们的环境对于我们如何感受和反应
[11:40.00]than We often think.
[11:41.58]比我们经常认识到的重要得多.
[11:43.16]Particularly is this true of the effect of physical distractors on mental tasks.
[11:46.43]对脑力劳动的物质干扰的效果而言,尤为如此.
[11:49.69]One research report has shown that comprehension and retention22 of reading
[11:53.31]一项研究报告显示,
[11:56.93]were decreased when students listened to lively music
[11:59.41]学生听活泼的音乐时读书的理解力和记忆力降低了.
[12:01.89]However,rate of reading was not affected23,
[12:04.11]然而,读书的速度未受影响,
[12:06.33]so that many students were not aware
[12:08.25]以至许多学生没有意识到
[12:10.17]that they were affected by the background distractor.
[12:12.41]他们受到了潜在干扰物的影响.
[12:14.64]Another study found that the ability to recall accurately
[12:17.27]另一项研究发现准确回忆的能力
[12:19.89]was affected by distracting conditions[12:22.13]受到份杂环境的影响.
[12:24.36]Most of the evidence indicates
[12:26.19]许多迹象表明
[12:28.02]that noise affects adversely25 higher mental task output.
[12:31.24]噪声对较高级的脑力工作或成果有不利影响.
[12:34.47]Still,the effect of distractors is seldom fully15 appreciated by students.
[12:38.05]干扰物的影响依然没有得到学生们的充分重视.
[12:41.63]ROUTINE AND REASONING TASKS ARE AFFECTED DIFFERENTLY BY DISTRACTORS
[12:44.87] 日常的和揄性的工作受到干扰物不同影响
[12:48.10]Many routine tasks can be performed with distraction in the background
[12:51.04] 许多日常工作能够在有干扰的背景下完成,
[12:53.98]with little or no adverse24 effect on output.
[12:56.76]其结果受到很小影响或无任何不利影响.
[12:59.55]Most students have found this fact to be true from their own experience
[13:02.28]许多学生从其自身经历中发现这是一个事实.
[13:05.01]They may have had high school homework
[13:06.83]他们中学时可能有的作业
[13:08.66]which was drillor merely copying assignments.
[13:10.94]只是练习或仅仅是抄作业.
[13:13.21]It was possible to do such work with the latest recordings
[13:15.85]在放着最新的唱片
[13:18.49]or the television set playing in the background.
[13:20.67]或演着电视的背景下,做这些作业是可能的.
[13:22.85]In time such students began to feel certain that they could do all work
[13:25.83]经过一段时间以后,这些学生开始感觉
[13:28.80]routine or problem-solving-in the same manner.
[13:31.18]他们肯定能够用同样的方式做所有的工作---日常工作或解决问题的工作.
[13:33.56]The evidence indicates the contrary conclusion.
[13:35.74]证据却表明了相反的结论.
[13:37.92]EXCEPTIONS MAY MISLEAD YOU
[13:40.05] 例外可能训导你
[13:42.18]Typically when students are faced with the evidence on distractors
[13:44.91] 典型的情况是,当学生们面对关于干扰物的证据时,
[13:47.64]the argument is given that their cousin,
[13:49.91]就提出一个论据说,
[13:52.18]friend,or classmate can study in "Grand Central Station."
[13:54.85]他们的表兄弟,朋友或同学可以在纽约的"中央火车站"学习,
[13:57.51]And he makes "all A's" too!
[13:59.29]而且考试可以得"全优".
[14:01.06]There is evidence, of course,
[14:02.68]当然,有证据表明
[14:04.30]that motivation plays an important role in overcoming the effects of distractors
[14:07.62]动机在克服干扰物的影响方面起了重要作用.
[14:10.94]and that there are considerable differences in individual spans of attention.
[14:13.81]个人注意力的范围也有相当大的区别.
[14:16.69]Either of these factors could account for some individuals
[14:19.21]这些事实中的任何一个
[14:21.73]being able to do well using inefficient26 methods.
[14:24.16]都可以解释一些个别人能用低效的方法做得很好.
[14:26.59]The fact that some exceptional people do well under adverse conditions
[14:29.47]一些例外的人在不利条件下做得很好的事实
[14:32.36]scarcely justifies27 your assuming that you are exceptional in the same manner.
[14:35.69]不能证明在同一方式下你也是例外的假定.
[14:39.02]Your chances of success are higher if you avoid the distractors
[14:41.80]如果你避开那些妨碍平常学生的已知的干扰物,
[14:44.58]which are known to hinder the typical student.
[14:46.81]你成功的机会就更大些.
点击
收听单词发音
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1
physiological
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| adj.生理学的，生理学上的 | |
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hormonal
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| adj.激素的 | |
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negotiations
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| 协商( negotiation的名词复数 )； 谈判； 完成（难事）； 通过 | |
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proceedings
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| n.进程，过程，议程；诉讼(程序)；公报 | |
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timing
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| n.时间安排，时间选择 | |
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physically
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| adj.物质上，体格上，身体上，按自然规律 | |
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reset
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| v.重新安排，复位；n.重新放置；重放之物 | |
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discrepancy
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| n.不同；不符；差异；矛盾 | |
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hormone
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| n.荷尔蒙，激素，内分泌 | |
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hormones
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| n. 荷尔蒙，激素 名词hormone的复数形式 | |
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simultaneously
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| adv.同时发生地，同时进行地 | |
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stimulates
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| v.刺激( stimulate的第三人称单数 )；激励；使兴奋；起兴奋作用，起刺激作用，起促进作用 | |
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carbohydrates
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| n.碳水化合物，糖类( carbohydrate的名词复数 )；淀粉质或糖类食物 | |
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synchronize
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| v.使同步 [=synchronise] | |
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fully
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| adv.完全地，全部地，彻底地；充分地 | |
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fluctuation
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| n.(物价的)波动，涨落；周期性变动；脉动 | |
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intensity
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| n.强烈，剧烈；强度；烈度 | |
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apparently
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| adv.显然地；表面上，似乎 | |
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relatively
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| adv.比较...地，相对地 | |
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distraction
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| n.精神涣散，精神不集中，消遣，娱乐 | |
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friendliness
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| n.友谊，亲切，亲密 | |
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retention
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| n.保留，保持，保持力，记忆力 | |
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affected
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| adj.不自然的，假装的 | |
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adverse
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| adj.不利的；有害的；敌对的，不友好的 | |
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adversely
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| ad.有害地 | |
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inefficient
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| adj.效率低的，无效的 | |
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justifies
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| 证明…有理( justify的第三人称单数 )； 为…辩护； 对…作出解释； 为…辩解（或辩护） | |
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