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午餐后如何打起精神

　　You’ve probably experienced an ‘afternoon crash’ at some point. This feeling of fatigue after lunch can make it a struggle to get through your work day, leaving you feeling drained and unproductive. Luckily, it doesn’t have to be this way. If you’re experiencing this feeling, it’s worth taking a look at why exactly it happens and how the problem can be resolved. By following a few simple tips, you’ll be able to fight the midday slump and get your tasks done with ease.

　　在某一时刻你很可能经历过“午后疲乏”，午后的这种疲劳感会使一下午的工作十分难熬，会使你精疲力竭，效率低下。幸运地是，不一定要这样。如果你有这样的感觉，最好了解一下这到底是怎么回事，以及怎样解决这一问题。遵循以下几个简单小贴士，就会战胜午后困乏轻松完成任务。

　　What causes the afternoon crash? Any of the above, or a combination of them could lead to sluggishness throughout the afternoon, so try to avoid them if ultimate productivity is your goal. How can I boost my energy and avoid the slump?

　　午后困乏的原因是什么呢？其中任何一个或几个都会引起整个下午的疲乏感，所以尽量避免如果你想拥有高效率。怎样才能打起精神赶走困乏呢？

　　There could be a number factors that contribute to your afternoon fatigue. It’s possible you didn’t get enough sleep and are therefore struggling to get through the day, however it may also be linked to your diet and lifestyle choices. Keep in mind that the drowsiness you experience between 2 and 4pm is linked to a dip in your body temperature. This is similar to the feeling you get just before going to sleep at night, so the brain releases melatonin. You will subsequently feel sleepier than before, as if you need a long nap. Ensuring you take care of yourself and consume the right food and drink could help to prevent the effects of this slump, helping you get more done throughout the day。

　　午后困乏原因多种多样。有可能睡眠不足所以整天都很难熬，但是也可能与饮食和生活方式有关。记住，下午2点-4点的困倦和体温下降有关。这和晚上睡前的感觉类似，所以大脑释放褪黑素。结果呢，你就会感觉比之前更困，好像需要长时午休一样。一定要好好照顾自己，正确饮食可以助你避免困倦，提高效率。

　　People often say breakfast is the most important meal of the day, and that’s true if you’re hoping to avoid fatigue. A cup of coffee and a candy bar from a convenience store may give you instant energy, but they won’t sustain your body throughout the day. Instead, try healthy whole grains, fruit and high-fiber products that will keep you full without draining your body. Women should be consuming 300 – 400 calories at breakfast time while men need around 500. This should include healthy carbohydrates to fuel your body effectively。

　　人们常说早餐是一天之中最重要的，如果想避免疲乏，这种说法是对的。便利店的一杯咖啡和一块糖会使你瞬间充满能量，但不会持续一整天。相反，健康全谷类食物，水果和高纤维食物会使你充满饱腹感且不会使身体脱水。女性早餐应消耗300-400卡路里，男性则500左右。这应包括健康的碳水化合物从而有效地为身体补充能量。