🎙️ Podcast #64｜How Should We Eat To Improve Our Health? | Chinese Listening Practice
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大家好，欢迎来到 Learn Chinese Podcast，我是李明，
Hello everyone, welcome to the Learn Chinese Podcast. I’m Li Ming.
很高兴在这里和你们见面。
It’s a pleasure to meet you here.
这个节目会用简单的中文，和大家一起学习语言，也分享一些生活的知识。
This program will use simple Chinese to help everyone learn the language and share some life knowledge.
今天我们要聊的话题是怎样吃才能让身体更健康。
Today we are going to talk about how to eat to make your body healthier.
吃饭是每天最重要的事情，如果我们吃得好，就会有力气，有好心情，也会少生病。
Eating is the most important thing every day. If we eat well, we will have energy, be in a good mood, and get sick less often.
很多人只注意吃得多，却不注意吃得对。
Many people only pay attention to eating more, but not eating right.
其实，吃饭的方法和习惯对健康非常重要。
In fact, eating methods and habits are very important to health.
今天我会和大家一步一步分享一些简单的办法，让我们一起学会怎样吃得健康。
Today I will share with you some simple step-by-step methods, so that we can learn how to eat healthily together.
早上一起床，很多人会觉得没有力气，如果不吃早餐，中午的时候就会很饿，
Many people feel weak when they wake up in the morning. If they don’t eat breakfast, they will be very hungry at noon.
学习和工作也没有精神。
I have no energy to study and work.
早餐对我们来说非常重要，它像是一天的开始。
Breakfast is very important to us, it is like the beginning of the day.
吃一份好的早餐，可以给我们带来能量，也可以让我们更开心。
Eating a good breakfast can give us energy and make us happier.
很多家庭早上会准备鸡蛋、豆浆、牛奶，还有馒头或包子，这些都是很好的选择。
Many families prepare eggs, soy milk, milk, and steamed buns or dumplings in the morning, which are all good choices.
鸡蛋里面有蛋白质，可以让身体更强壮；豆浆和牛奶可以帮助我们补充营养；
Eggs contain protein, which can make the body stronger; soy milk and milk can help us supplement nutrition;
米饭和馒头可以让我们有力气。
Rice and steamed buns can give us strength.
小时候我常常吃妈妈做的鸡蛋面，碗里有香喷喷的汤，还有一个煎蛋，
When I was a child, I often ate egg noodles made by my mother. There was a fragrant soup and a fried egg in the bowl.
吃完以后去上学就觉得特别有力气。
After eating, I feel very energetic when going to school.
后来我才知道，这样的早餐不仅好吃，还非常健康。
Later I found out that this kind of breakfast is not only delicious but also very healthy.
在中国，很多地方的早餐都有自己的特色。
In China, breakfast in many places has its own characteristics.
比如北方人喜欢吃大饼、油条和豆浆，南方人喜欢吃米粉和米粥。
For example, people in the north like to eat pancakes, fried dough sticks and soy milk, while people in the south like to eat rice noodles and rice porridge.
虽然吃法不同，但是大家都很重视早餐。
Although the ways of eating are different, everyone attaches great importance to breakfast.
我们不需要每天都吃很复杂的东西，只要有一点主食，有一些蛋白质，再加上一点水果，
We don't need to eat complicated things every day, just some staple food, some protein, and some fruit.
就可以了。
That's it.
有时候我会在早餐后吃一个苹果，感觉特别清新，也有助于消化。
Sometimes I eat an apple after breakfast; it feels really refreshing and helps with digestion.
但是，有些人习惯不吃早餐，他们觉得可以节省时间。
However, some people are in the habit of skipping breakfast, they think it can save time.
其实这样对身体不好。
In fact, this is not good for your health.
长时间不吃早餐，胃会很空，很容易不舒服，还会让人中午吃得太多，结果身体变得更累。
If you skip breakfast for a long time, your stomach will feel empty and uncomfortable easily. It will also make you eat too much at noon, making your body more tired.
我有一个朋友以前经常不吃早餐，后来他总是头晕，医生告诉他一定要每天吃早餐。
I have a friend who used to skip breakfast. Later he always felt dizzy and the doctor told him that he must eat breakfast every day.
从那以后，他开始每天早上喝一杯牛奶，吃一点面包，整个人都精神了很多。
From then on, he started drinking a glass of milk and eating some bread every morning, and he felt much more energetic.
早餐的时间也很重要，不要太晚。
The time of breakfast is also important, don't eat it too late.
一般七点到九点之间吃是最好的。
It is generally best to eat between seven and nine o'clock.
吃得太晚，就会和中餐时间太近，对胃不好。
If you eat too late, it will be too close to lunch time, which is bad for your stomach.
早餐不要太油腻，也不要吃太多甜的食物，比如蛋糕、糖果，这些东西虽然好吃，
Don’t eat too much greasy food for breakfast, and don’t eat too much sweet food, such as cakes and candies. Although these things are delicious,
但是营养不够，而且容易让人发胖。
But it is not nutritious enough and can easily make people fat.
比起这些，清淡又有营养的食物更好。
Compared to these, light and nutritious food is better.
我们还要注意早餐要慢慢吃，不要太快。
We should also pay attention to eating breakfast slowly, not too fast.
有时候上班、上学的人早上很忙，三分钟就吃完，其实这样对身体不好。
Sometimes people who go to work or school are very busy in the morning and finish their meal in just three minutes. In fact, this is not good for the body.
慢慢咀嚼可以帮助消化，也可以让大脑更快地得到能量。
Chewing slowly aids digestion and allows the brain to get energy more quickly.
我自己每天早上都会给自己十分钟时间安静吃早餐，不看手机，不看电视，只是好好吃饭。
I give myself ten minutes every morning to eat breakfast quietly, without looking at my phone or watching TV, and just eat well.
这样不仅身体舒服，心情也会更好。
This will not only make you feel better physically, but also in a better mood.
早餐虽然简单，但它给我们带来的好处非常大。
Although breakfast is simple, it brings us great benefits.
每天坚持吃好早餐，我们会发现学习的时候更专心，运动的时候更有力气，
If we insist on eating a good breakfast every day, we will find that we can concentrate more when studying and have more energy when exercising.
晚上也能睡得更好。
You can also sleep better at night.
健康的饮食习惯是从早餐开始的，所以我们一定要重视，不要随便对待。
Healthy eating habits start with breakfast, so we must pay attention to it and not treat it casually.
中午的时候，我们的身体已经消耗了很多能量，所以中餐对一天来说也非常重要。
At noon, our bodies have already consumed a lot of energy, so lunch is also very important for the day.
中餐最好吃得均衡一些，不要只吃肉，也不要只吃菜。
It is best to eat a balanced Chinese meal, not just meat or just vegetables.
中国人常说，饭要有主食，有蔬菜，也要有一点肉，这样才健康。
Chinese people often say that a meal should have staple food, vegetables, and a little meat to be healthy.
米饭是很多家庭的中餐选择，有时也会吃面条或者馒头。
Rice is the Chinese meal of choice for many families, and sometimes noodles or steamed buns are also eaten.
米饭可以给我们带来足够的能量，蔬菜里面有很多维生素，对身体特别有好处。
Rice can provide us with enough energy, and vegetables contain a lot of vitamins, which are especially good for the body.
肉可以给我们蛋白质，让身体更强壮。
Meat can provide us with protein and make our body stronger.
我记得小时候在学校，中午常常吃米饭配炒青菜，还有一点红烧肉。
I remember when I was a kid in school, I often had rice with stir-fried vegetables and a little braised pork for lunch.
虽然菜不多，但搭配很好。
Although there are not many dishes, they are well matched.
青菜新鲜又清淡，红烧肉有香味，还有米饭一起吃，觉得特别满足。
The vegetables are fresh and light, the braised pork is fragrant, and eating them with rice makes me feel particularly satisfied.
这样的饭菜看起来很简单，却能给身体提供足够的营养。
Such meals may look simple, but they can provide the body with sufficient nutrition.
后来我才明白，中餐不需要吃很多花样，只要有米饭、有菜、有肉，就是一个很好的搭配。
Later I realized that Chinese food doesn’t need to be fancy. As long as there is rice, vegetables and meat, it is a good combination.
有些人中午喜欢吃很多油炸的食物，比如炸鸡、炸薯条，虽然味道很香，但如果经常吃，
Some people like to eat a lot of fried food at noon, such as fried chicken and French fries. Although they taste delicious, if you eat them frequently,
就会让身体很累。
It will make the body very tired.
吃太多油腻的食物，不仅会发胖，还容易影响心脏和胃。
Eating too much greasy food will not only make you fat, but also easily affect your heart and stomach.
相比之下，炒青菜、蒸鱼、豆腐这些更适合做中餐。
In comparison, stir-fried vegetables, steamed fish, and tofu are more suitable for Chinese food.
它们味道清淡，营养丰富，吃完以后不会觉得太重。
They are light in taste, nutritious, and won't feel too heavy after eating.
除了吃什么，中餐的量也很重要。
In addition to what you eat, the amount of lunch is also important.
中午我们要吃得比早餐多一些，因为下午还要继续工作和学习。
We should eat more at noon than at breakfast because we have to continue working and studying in the afternoon.
但也不要吃太多，否则下午会很困，学习和工作都没有精神。
But don't eat too much, otherwise you will feel very sleepy in the afternoon and have no energy to study or work.
我以前有一次中午吃了很多米饭和肉，结果下午上课一直打瞌睡，什么都听不进去。
Once I ate a lot of rice and meat at noon, and as a result I kept dozing off in class that afternoon and couldn’t hear anything.
后来我才知道，中午要吃七分饱最好，这样既有力气，又不会太累。
Later I learned that it is best to eat until you are 70% full at noon, so that you will have energy but not be too tired.
有些人因为工作很忙，中午只吃方便面或者随便吃一点面包，这样对身体不好。
Some people are very busy at work and only eat instant noodles or some bread at noon, which is not good for their health.
方便面里油和盐都很多，吃久了对胃不好。
Instant noodles contain a lot of oil and salt, which is bad for your stomach if you eat them for a long time.
其实中午就算时间不多，也可以准备简单的饭菜，比如带一个饭盒，
In fact, even if you don’t have much time at noon, you can prepare simple meals, such as bringing a lunch box.
里面有米饭、青菜和鸡蛋，这样就很健康。
It contains rice, vegetables and eggs, so it is very healthy.
很多学生和上班族都会这样做，既方便又营养。
Many students and office workers do this, which is convenient and nutritious.
在中国很多家庭，中午也喜欢煮一碗汤，比如番茄鸡蛋汤、冬瓜排骨汤。
Many Chinese families also like to cook a bowl of soup at noon, such as tomato and egg soup or winter melon and pork ribs soup.
汤可以让饭菜更容易消化，也能补充水分。
Soup makes meals easier to digest and also replenishes water.
我特别喜欢番茄鸡蛋汤，酸酸甜甜的味道让我觉得特别舒服。
I particularly like tomato and egg soup. The sour and sweet taste makes me feel very comfortable.
中餐加上一碗汤，会让整个饭菜更有滋味。
Adding a bowl of soup to Chinese food will make the whole meal more delicious.
一个好的中餐，不仅能满足我们的胃，还能让我们有力气去面对下午的学习和工作。
A good Chinese meal not only satisfies our stomachs, but also gives us energy to face study and work in the afternoon.
如果我们每天都注意中餐的搭配，就能慢慢养成好的饮食习惯，身体也会越来越健康。
If we pay attention to the combination of Chinese food every day, we can gradually develop good eating habits and our bodies will become healthier and healthier.
晚上回到家里，很多人都觉得很饿，但晚餐和中餐不一样，应该吃得清淡一些。
Many people feel very hungry when they return home at night, but dinner is different from lunch and should be eaten lighter.
因为晚上活动少，如果吃得太多或者太油腻，胃会很累，晚上也会睡不好。
Because there is less activity at night, if you eat too much or too greasy food, your stomach will be tired and you will not sleep well at night.
我记得有一次晚上吃了很多辣的食物和油炸的肉，结果半夜肚子不舒服，一直翻来翻去，
I remember one night I ate a lot of spicy food and fried meat, and I felt uncomfortable in my stomach in the middle of the night and kept tossing and turning.
第二天早上也没有精神。
I didn't have any energy the next morning.
从那以后，我就明白晚餐要简单，要让身体轻松。
From then on, I understood that dinner should be simple and easy on the body.
晚餐常见的食物有米饭、粥、青菜、豆腐、鱼和汤。
Common foods for dinner include rice, porridge, vegetables, tofu, fish and soup.
很多家庭会煮一锅稀饭，配一些小菜，比如炒青菜、凉拌黄瓜、蒸蛋或者清蒸鱼。
Many families will cook a pot of porridge and serve it with some side dishes, such as stir-fried vegetables, cold cucumber salad, steamed eggs or steamed fish.
这样的晚餐不仅营养丰富，而且不会太重。
Such a dinner is not only nutritious but also not too heavy.
粥容易消化，青菜和豆腐清淡又健康，鱼肉也很有营养。
Porridge is easy to digest, vegetables and tofu are light and healthy, and fish is also nutritious.
吃完以后，胃感觉很舒服，晚上睡觉也很轻松。
After eating, my stomach felt very comfortable and I slept easily at night.
有些人因为工作忙，晚上喜欢点外卖，经常吃很多烧烤、火锅或者油炸的东西。
Some people like to order takeout at night because they are busy with work, and often eat a lot of barbecue, hot pot or fried food.
虽然味道很香，但是对身体不好。
Although it smells delicious, it is not good for your health.
尤其是烧烤，油和盐都很多，经常吃会让身体变得越来越差。
Especially barbecue, which contains a lot of oil and salt. Eating it frequently will make your body worse and worse.
相比之下，自己在家做一些简单的饭菜更健康。
In contrast, it is healthier to cook some simple meals at home.
比如一碗米饭，一份炒豆芽，再加上一碗西红柿鸡蛋汤，就已经很好了。
For example, a bowl of rice, a serving of fried bean sprouts, and a bowl of tomato and egg soup is already very good.
这样的晚餐简单又实用。
This dinner is simple and practical.
还有的人习惯晚上吃很多肉，觉得这样才有力气。
Some people are used to eating a lot of meat at night, thinking that this will give them strength.
其实晚上我们不需要太多能量，反而要少吃一点肉，多吃一些蔬菜。
In fact, we don’t need too much energy at night. Instead, we should eat less meat and more vegetables.
肉吃多了会让肠胃负担很大，还容易长胖。
Eating too much meat will put a lot of burden on the stomach and intestines, and it will also make you gain weight easily.
相反，如果多吃蔬菜和水果，不但能帮助消化，还能让身体吸收更多维生素。
On the contrary, if you eat more vegetables and fruits, it will not only help digestion, but also allow the body to absorb more vitamins.
我有一个朋友坚持晚上只吃一碗青菜汤和一点米饭，几个月以后整个人都变得更轻松，
I have a friend who insists on eating only a bowl of vegetable soup and a little rice at night. After a few months, he feels more relaxed.
也更有活力。
Also more energetic.
晚餐的时间也很重要。
The timing of dinner is also important.
最好在六点到七点之间吃，太晚对身体不好。
It is best to eat between six and seven o'clock. Eating too late is not good for your health.
因为吃完饭后，身体需要时间消化，如果九点十点才吃晚餐，胃还在工作，人就很难入睡。
Because after eating, the body needs time to digest. If you eat dinner at nine or ten o'clock, your stomach is still working and it will be difficult to fall asleep.
晚餐吃得早一些，不仅能睡得更好，还能让第二天早上精神更好。
Eating dinner earlier not only helps you sleep better, but also makes you feel more energetic the next morning.
我自己现在习惯六点半吃晚饭，吃完后散步二十分钟，感觉整个人都很放松。
I am now in the habit of having dinner at 6:30, and taking a 20-minute walk after dinner. I feel very relaxed.
晚餐还有一个小技巧，就是不要边吃饭边玩手机或者看电视。
Another little tip for dinner is not to play with your phone or watch TV while eating.
很多人习惯坐在沙发上边看电视边吃，结果总是吃多了。
Many people are used to eating while sitting on the sofa and watching TV, and they always end up eating too much.
其实如果我们坐在餐桌前，安静地慢慢吃，就会更容易感到满足，也不会吃过量。
In fact, if we sit at the table and eat slowly and quietly, we will be more likely to feel satisfied and will not overeat.
好的饮食习惯从晚餐开始，坚持一段时间，你就会发现自己不仅睡得好，
Good eating habits start from dinner. If you stick to it for a while, you will find that you not only sleep well,
精神也变得更好了。
My spirits have also improved.
除了三餐以外，水果在我们的生活中也非常重要。
In addition to three meals a day, fruits are also very important in our lives.
水果里面有很多维生素和水分，可以帮助我们保持健康。
Fruits contain a lot of vitamins and water, which can help us stay healthy.
一天学习和工作以后，吃一个水果会让人感觉很清新，也能让身体更舒服。
After a day of study and work, eating a piece of fruit will make people feel refreshed and make the body more comfortable.
比如苹果，味道甜甜的，水分多，可以帮助我们消化；香蕉很软，很容易吃，
For example, apples are sweet and contain a lot of water, which can help us digest; bananas are soft and easy to eat.
而且有助于补充能量；橙子酸酸甜甜，不但解渴，还能补充维生素，让人少感冒。
It also helps to replenish energy; oranges are sour and sweet, which not only quenches thirst but also replenishes vitamins and reduces the risk of colds.
我记得以前夏天的时候，家里人常常买一大袋西瓜。
I remember that in the summer, my family often bought a big bag of watermelons.
晚上吃完饭，大家一起切开一个大西瓜，放在桌子上，吃一口冰凉的果肉，
After dinner in the evening, we cut a big watermelon together, put it on the table, and took a bite of the cold flesh.
整个人都觉得很清爽。
The whole person feels refreshed.
西瓜不但能解渴，还能帮助身体排出热气。
Watermelon not only quenches thirst but also helps the body expel heat.
夏天吃西瓜已经成为很多家庭的习惯。
Eating watermelon in summer has become a habit for many families.
冬天的时候，橙子和苹果是最常见的水果，不但保存时间长，而且很有营养。
In winter, oranges and apples are the most common fruits. They not only have a long shelf life but are also very nutritious.
和水果不同，零食就要注意控制。
Unlike fruits, snacks should be controlled.
很多人喜欢吃薯片、糖果和巧克力，这些食物虽然好吃，但糖和油很多，
Many people like to eat potato chips, candies and chocolates. Although these foods are delicious, they contain a lot of sugar and oil.
吃多了会让身体变差，还容易发胖。
Eating too much will make your body worse and make you fat.
零食可以偶尔吃一点，但不能每天都吃很多。
You can eat snacks occasionally, but not a lot every day.
相比之下，坚果、瓜子就是更健康的选择。
In comparison, nuts and melon seeds are healthier choices.
它们里面有好的油脂和蛋白质，适合少量吃。
They have good fats and proteins in them and are good to eat in small amounts.
比如我有时候下午学习累了，就会抓一小把瓜子，边休息边吃，既能放松，
For example, sometimes when I am tired from studying in the afternoon, I will grab a handful of melon seeds and eat them while taking a break, which can both relax me and
也不会觉得太饿。
You won’t feel too hungry.
但是我们要记住，水果比零食更好。
But we have to remember that fruit is better than a snack.
水果自然、清新，对身体有帮助，而零食只是给味觉带来快乐，却没有太多营养。
Fruits are natural, refreshing and beneficial to the body, while snacks only bring pleasure to the taste buds but do not provide much nutrition.
有些学生和上班族总喜欢在桌子上放很多零食，结果一天到晚都在吃，
Some students and office workers always like to put a lot of snacks on their desks, and end up eating them all day long.
这样对胃和牙齿都不好。
This is bad for your stomach and teeth.
我以前也喜欢放几包饼干在书桌上，但后来发现总是忍不住吃太多。
I used to like to keep a few packets of cookies on my desk, but later I found that I could never resist eating too many.
后来我把饼干换成了苹果和橙子，这样即使吃多了也不会觉得有负担，还能补充营养。
Later I replaced the biscuits with apples and oranges, so that even if I ate too much I wouldn’t feel burdened and I could still get more nutrition.
在生活中，水果还能成为三餐的好搭配。
In life, fruit can also be a good match for three meals a day.
比如早上可以在早餐后吃一个苹果，中午饭后吃一片橙子，晚上饭后吃一小块西瓜，
For example, you can eat an apple after breakfast in the morning, a slice of orange after lunch, and a small piece of watermelon after dinner in the evening.
这样既不会太多，也能让每天的饮食更丰富。
This way it won’t be too much and can make your daily diet more abundant.
水果的颜色也很多样，有红色的苹果，黄色的香蕉，绿色的猕猴桃，看着就让人心情很好。
The colors of the fruits are also diverse, including red apples, yellow bananas, and green kiwis, which make people feel good just by looking at them.
每天吃不同的水果，就像每天都有小小的惊喜。
Eating different fruits every day is like having a little surprise every day.
零食虽然给我们带来快乐，但真正让身体健康的还是水果。
Although snacks bring us happiness, it is fruits that really keep us healthy.
我们要学会选择，不要贪嘴。
We must learn to choose and not be greedy.
把水果放在家里最容易看到的地方，就会提醒自己多吃，而把糖果和薯片放得远远的，
Put the fruit in the most visible place at home, it will remind you to eat more, and put candies and potato chips far away.
就不容易吃多。
It’s not easy to eat too much.
慢慢养成这样的习惯，我们的身体会越来越轻松，皮肤也会更好，心情也会更加愉快。
If we gradually develop this habit, our bodies will become more and more relaxed, our skin will be better, and our mood will be happier.
除了吃什么，我们还要注意怎样吃。
In addition to what we eat, we also need to pay attention to how we eat.
很多人只想快点吃完，其实吃饭太快对身体不好。
Many people just want to finish their meals quickly, but eating too fast is actually bad for your health.
咀嚼慢一些，不但能帮助胃消化，还能让我们更快有饱的感觉，不会吃太多。
Chewing slowly not only helps the stomach digest food, but also makes us feel full faster and not eat too much.
我以前常常五分钟就吃完一碗饭，总是觉得肚子胀，后来慢慢学会细嚼慢咽，
I used to finish a bowl of rice in just five minutes and always felt bloated, but later I learned to chew slowly.
身体舒服了很多。
I feel much better.
吃饭的时候也要有好的习惯。
You should also have good habits when eating.
不要边走路边吃，也不要站着随便吃几口。
Don't eat while walking, and don't eat a few bites while standing.
最好坐下来，安静地吃，这样才能让身体更专心地消化食物。
It's best to sit down and eat quietly so your body can focus more on digesting the food.
有的人喜欢边吃饭边看电视或玩手机，结果不知不觉就吃多了。
Some people like to watch TV or play with their mobile phones while eating, and end up eating too much without realizing it.
其实如果我们只专心吃饭，就能更清楚地知道自己什么时候已经饱了，
In fact, if we just focus on eating, we can know more clearly when we are full.
也能更享受食物的味道。
You can also enjoy the taste of food more.
三餐要有规律，不要今天吃很多，明天又不吃。
Meals should be regular. Don’t eat a lot today and not eat tomorrow.
身体需要稳定的能量，只有规律吃饭才能保持健康。
The body needs a steady supply of energy, and only by eating regularly can you stay healthy.
有些学生因为学习忙，中午不吃，晚上吃很多，这样对胃很不好。
Some students are busy with their studies and don’t eat at noon but eat a lot at night, which is bad for their stomach.
胃就像一个小钟，如果每天在差不多的时间进食，它会工作得更好。
Your stomach is like a little clock, and it works better if you eat at similar times every day.
如果时间总是乱，胃也会不舒服。
If your schedule is always messed up, your stomach will feel uncomfortable.
除了规律，我们还要注意分量。
In addition to the rules, we also need to pay attention to the quantity.
很多人总觉得多吃一点没关系，但其实七分饱最好。
Many people always think that it’s okay to eat a little more, but in fact, it’s best to eat until you are 70% full.
吃到肚子还有一点空，不会觉得很撑，这样身体最舒服。
Eat until your stomach is still a little empty and you don’t feel bloated. This is the most comfortable way for your body.
我有一次在朋友家聚会，大家一直吃，不停加菜，最后吃得太多，晚上回家很难受。
I once had a party at a friend's house. Everyone kept eating and adding more dishes. In the end, we ate too much and felt uncomfortable when we got home that night.
后来我明白，吃饭要学会停下来，不能只想着吃饱，而要想着吃好。
Later I realized that I should learn to stop while eating. I should not just think about eating enough, but think about eating well.
饮水的习惯也和吃饭有关系。
Drinking habits are also related to eating.
不要等到很渴的时候才喝水，每天都要主动喝一些。
Don't wait until you are very thirsty to drink water, drink some proactively every day.
尤其是吃饭前后，可以喝一点温水，但不要一次喝太多。
Especially before and after meals, you can drink some warm water, but don't drink too much at one time.
温水对胃好，而冰的饮料虽然解渴，但对身体的刺激很大。
Warm water is good for the stomach, while cold drinks, although they quench your thirst, are very irritating to the body.
很多人吃饭的时候喜欢喝可乐、雪碧，其实里面的糖很多，不适合天天喝。
Many people like to drink Coke or Sprite while eating. In fact, they contain a lot of sugar and are not suitable for drinking every day.
我现在习惯早上起床先喝一杯温水，吃饭的时候只喝淡汤或白开水，这样感觉轻松很多。
I now have the habit of drinking a glass of warm water first thing in the morning, and only drinking light soup or boiled water when eating. This makes me feel much more relaxed.
饭后也有一些小习惯要注意。
There are also some small habits to pay attention to after meals.
吃完饭不要马上躺下，更不要立刻睡觉。
Don't lie down immediately after eating, and don't go to sleep right away.
这样食物还没消化，会让胃更累。
This way the food is not digested yet and will make the stomach more tired.
可以散步十到二十分钟，帮助消化，也能让心情更平静。
You can take a ten to twenty minute walk to help digestion and calm your mood.
我爸爸每天晚饭后都会在小区里走一走，回来以后睡得特别好。
My father takes a walk in the neighborhood every day after dinner, and sleeps very well after coming back.
我跟着他尝试以后，也觉得身体轻松了。
After I tried it with him, I also felt relaxed.
好的饮食不仅是选择好的食物，还包括好的习惯。
A good diet is not only about choosing good foods, but also about good habits.
慢慢吃饭，规律三餐，注意分量，多喝温水，饭后散步，
Eat slowly, eat three meals regularly, pay attention to the portion size, drink plenty of warm water, and take a walk after meals.
这些简单的小习惯会让我们的身体越来越健康，也会让我们的生活越来越有力量。
These simple little habits will make our bodies healthier and our lives more powerful.
✍️ Vocabulary & Examples - 词汇和例子
Let's learn a few useful and meaningful phrases from today's podcast!
早餐
Meaning: breakfast
Explanation: The first meal of the day. In the podcast, the speaker says breakfast gives energy for study and work. For HSK1–2 learners, remember 早餐 is essential for health.
Example from the text: 早餐对我们来说非常重要，它像是一天的开始。
健康
Meaning: health; healthy
Explanation: Used to talk about being strong and well. The podcast teaches that eating habits can make our body 健康.
Example from the text: 吃饭的方法和习惯对健康非常重要。
水果
Meaning: fruit
Explanation: Fruits provide vitamins and water. The speaker compares fruits and snacks and says fruits are better for the body.
Example from the text: 水果里面有很多维生素和水分，可以帮助我们保持健康。
习惯
Meaning: habit
Explanation: Something you do regularly. The podcast encourages building good eating 习惯 like chewing slowly and eating on time.
Example from the text: 好的饮食不仅是选择好的食物，还包括好的习惯。
慢慢吃
Meaning: eat slowly
Explanation: The speaker says eating slowly helps digestion and prevents overeating. This is a practical daily-life expression.
Example from the text: 我们还要注意早餐要慢慢吃，不要太快。
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