时差N小时 如何预防中年发福(下)

To keep pace with metabolic¹ changes, your daily menu at 40 could include everything you ate at 30, minus that tablespoon of butter!

为了跟上新陈代谢过程的不断变化，你在40岁时的每日菜单必须在30岁时的食谱里减少一大匙黄油。

However, cutting more calories every ten years gets trickier², and limiting food intake³ alone isn't the healthiest approach, anyway.

然而，每隔十年减少更多的热量摄入越来越棘手，并且，不管怎样，仅仅限制食物摄取并不是一条健康的途径。

Between our 20th and 70th birthdays, most of us lose about 30% of our muscle cells.

在我们20岁生日和70岁的生日之间，我们中大多数人丧失了大约30%的肌肉细胞。

Loss of muscle mass is the main reason metabolism⁴ slows down in the first place, since resting metabolic rate is directly related to lean body mass that's mostly muscle.

本来，肌肉数量的减少是新陈代谢减缓的主要原因。这是由于停滞的新陈代谢率与大部分为肌肉的“瘦肉组织”直接相关。

Maintaining or increasing muscle mass through strength training ups your metabolism and burns more calories, even while you're sitting on the couch!

通过体能训练来维持或增加瘦肉组织，能提高你的新陈代谢和增加更多热量消耗，甚至当你坐在沙发上时也可以做到!

Two or three sessions a week, using free weights or equipment at a gym, will do the trick.

一周花上两到三次时间，利用好健身房里的力量训练器材或装备，你就能获得理想的效果。

1 metabolic   

adj.新陈代谢的

参考例句：

• Impressive metabolic alternations have been undergone during embryogenesis.在胚胎发生期间经历了深刻的代谢变化。
• A number of intoxicants are associated with metabolic acidosis.许多毒性物质可引起代谢性酸中毒。

2 trickier   

adj.狡猾的( tricky的比较级 )；（形势、工作等）复杂的；机警的；微妙的

参考例句：

• This is the general rule, but some cases are trickier than others. 以上是一般规则，但某些案例会比别的案例更为棘手。 来自互联网
• The lower the numbers go, the trickier the problems get. 武器的数量越低，问题就越复杂。 来自互联网

3 intake   

n.吸入，纳入；进气口，入口

参考例句：

• Reduce your salt intake.减少盐的摄入量。
• There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。

4 metabolism   

n.新陈代谢

参考例句：

• After years of dieting,Carol's metabolism was completely out of whack.经过数年的节食，卡罗尔的新陈代谢完全紊乱了。
• All living matter undergoes a process of metabolism.生物都有新陈代谢。