The meal you eat after exercising matters! No matter what time of day you exercise, the key is to follow the exercise up with meals that supply enough nutrition. For the best results, eat within thirty to sixty minutes after exercising, when the muscles are at the best time to take in nutrients.
Here are some ideas for meals after exercising.
Home-made sports-recovery drink
Mix banana, milk, and yogurt to make a fresh and satisfying sports-recovery drink. Dairy products like milk and yogurt work double duty, providing both protein and carbohydrates (碳水化合物). A cup of coffee, on the other hand, is a poor choice.
Protein-packed sandwich
You can't go wrong with a sandwich after exercising－it's got everything in a hand-held package. Sandwiches provide the salt you need to replace what you have lost by sweating, while the tomatoes in them supply plenty of Vitamin C. Try using whole-wheat bread to give yourself more fiber. The cheese and fresh vegetables in sandwiches are also great for helping tired muscles recover.
Power breakfast
An egg sandwich is a perfect post-exercise breakfast. There's protein in both the yolk (蛋黄) and the white of the egg. This recipe increases your protein intake while keeping calories and fat under control. Eggs also contain zinc (锌), which helps protect against disease.
Plant-based protein
Beans are an amazing source of plant-based protein and carbohydrates. Make a large bowl of bean salad in the beginning of a week, and you'll have a great post-exercise meal that's ready whenever you need itWhy does the author advise eating a protein-packed sandwich after exercising?
| A．It helps increase the protein in your body. |
| B．It has plenty of fat and calories |
| C．The things in it help you recover. |
| D．It is an amazing source of carbohydrates. |
What should you do when your muscles feel tired?
| A．Eat cheese and fresh vegetables. |
| B．Drink as much milk and yogurt as possible. |
| C．Eat whole-wheat bread instead of a sandwich. |
| D．Eat and drink as soon as possible. |
Which of the following is NOT true according to the passage?
| A．It's the best time for muscles to take in nutrients within 30 to 60 minutes after exercising. |
| B．It's best for you to have an egg sandwich after exercising. |
| C．A cup of coffee will help you recover after exercising. |
| D．Bean salad is another great meal for post-exercising. |
What is the passage mainly about?
| A．The healthy eating habits of athletes. | B．The best time for exercising. |
| C．How to warm up before exercising. | D．What to eat after exercising. |
阅读短文，并按照题目要求用英语回答问题。
Born in 1949, Diana Nyad took an early interest in swimming as a sport and was a Florida State High School swimming champion. Like many young athletes, she had Olympic dreams, but a serious illness kept her from competing in the Games. The disappointment didn’t stop her from going forward. Instead, she became interested in marathon swimming. A brilliant athlete, she was well-conditioned for spending long periods of time in the water. As a long-distance swimmer, she would compete against herself and the obstacles presented by distance, danger, cold, and exhaustion.
For ten years Nyad devoted herself to becoming one of the world’s best long-distance swimmers. In 1970, she swam a ten-mile marathon in Lake Ontario, setting the women’s record for the course. In 1972 she set another record by swimming 102.5 miles from an island in the Bahamas to the coast of Florida. Then she broke a third record when swimming around Manhattan Island in 1975.
Nyad attempted to swim the distance between Florida and Cuba in 1978. Though the span of water is less than 100 miles wide, it is rough and dangerous. After battling the water for two days, she had to give for the sake of her own health and safety. Even so, she impressed the world with her courage and strong desire to succeed. For Nyad her strength of purpose was just as important as reading Cuba. That is how she defined success. It did not matter that her swim came up short; she believed she had touched the other shore.
When Nyad ended her career as a swimmer, she continued to try new things---travelling the world as a reporter, writing books and giving public speeches about her life. Diana Nyad works to inspire others, just as she did when she swam the waters of the world.What prevented Nyad from taking part in the Olympic Games? (No more than 5 words)
__________________________________________________________________________What does the underlined word “obstacles” mean? (1 word)
___________________________________________________________________________What achievement did Nyad make in 1970? (No more than 10 words.)
________________________________________________________________________________Why did Nyad believe that she had touched the other shore? (No more than 10 words)
___________________________________________________________________________Please explain how you are inspired by Nyad. (No more than 20 words)
_______________________________________________________________________________
You are given many opportunities in life to choose to be a victim or creator. When you choose to be a victim, the world is a cold and difficult place. "They" did things to you which caused all of your pain and suffering. "They" are wrong and bad, and life is terrible as long as "they" are around. Or you may blame yourself for all your problems, thus internalizing(内化)your victimization. The truth is, your life is likely to stay that way as long as you feel a need to blame yourself or others.
Those who choose to be creators look at life quite differently. They know there are individuals who might like to control their lives, but they don't let this get in the way. They know they have their weaknesses, yet they don't blame themselves when they fail. Whatever happens, they have choice in the matter. They believe their dance with each sacred(神圣的)moment of life is a gift and that storms are a natural part of life which can bring the rain needed for emotional and spiritual growth.
Victims and creators live in the same physical world and deal with many of the same physical realities, yet their experience of life is worlds apart. Victims relish (沉溺)in anger, guilt, and other emotions that cause others---and even themselves---to feel like victims, too. Creators consciously choose love, inspiration, and other qualities which inspire not only themselves, but all around them. Both victims and creators always have choice to determine the direction of their lives.
In reality, all of us play the victim or the creator at various points in our lives. One person, on losing a job or a special relationship, may feel as if it is the end of the world and sink into terrible suffering for months, years, or even a lifetime. Another with the same experience may choose to first experience the grief, then accept the loss and soon move on to be a powerful creative force in his life.
In every moment and every circumstance, you can choose to have fuller, richer life by setting a clear intention to transform the victim within, and by inviting into your life the powerful creator that you are.
| 1． |
What does the word "they" in Paragraph 1 probably refer to?
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| 2． |
According to Paragraph 2, creators.
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| 3． |
What can we learn from Paragraph 3?
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| 4． |
The examples mentioned in Paragraph 4 show that.
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| 5． |
What is the author's purpose in writing this passage?
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The practice of students endlessly copying letters and sentences from a blackboard is a thing of the past. With the coming of new technologies like computers and smartphone, writing by hand has become something of nostalgic (怀旧的)skill. However, while today's educators are using more and more technology in their teaching, many believe basic handwriting skills are still necessary for students to be successful---both in school and in life.
Virginia Berninger, professor of educational psychology at the University of Washington, says it's important to continue teaching handwriting and help children acquire the skill of writing by hand.
Berninger and her colleagues conducted a study that looked at the ability of students to complete various writing tasks---both on a computer and by hand. The study, published in 2009, found that when writing with a pen and paper, participants wrote longer essays and more complete sentences and had a faster word production rate.
In a more recent study, Berninger looked at what role spelling plays in a student's writing skills and found that how well children spell is tied to know well they can write. "Spelling makes some of the thinking parts of the brain active which helps us access our vocabulary, word meaning and concepts. It is allowing our written language to connect with ideas." Berninger said.
Spelling helps students translate ideas into words in their mind first and then to transcribe(转换) "those words in the mind written symbols on paper or keyboard and screen," the study said. Seeing the words in the "mind's eye" helps children not only to turn their ideas into words, says Berninger, but also to spot(发现) spelling mistakes when they write the words down and to correct then over time.
"In our computer age, some people believe that we don't have to teach spelling because we have spell checks," she said. "But until a child has a functional spelling ability of about a fifth grade level, they won't have the knowledge to choose the correct spelling among the options given by the computer."
| 1． |
What makes writing by hand a thing of the past?
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| 2． |
Berninger's study published in 2009.
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| 3． |
Which of the following best shows the role of spelling?
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| 4． |
What does "mind's eye" in paragraph 5 mean?
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| 5． |
What conclusion could be drawn from the passage?
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Barditch High School decided to an All-School Reunion. Over 450 people came to the event. There were tours of the old school building and a picnic at Confederate Park. Several former teachers were on hand to tell stories about the old days. Ms. Mabel Yates, the English teacher for fifty years, was wheeled to the Park.
Some eyes rolled and there were a few low groans(嘟囔声)when Ms.Yates was about to speak. Many started looking at their watches and coming up with excuses to be anywhere instead of preparing to listen to a lecture from an old woman who had few kind words for her students and made them work harder than all the other teachers combined.
Then Ms. Yates started to speak:
"I can't tell you how pleased I am to be here. I haven't seen many of you since your graduation, but I have followed your careers and enjoyed your victories as well as crying for your tragedies. I have a large collection of newspaper photographs of my students. Although I haven't appeared in person, I have attended your college graduations, weddings and even the birth your children, in my imagination."
Ms. Yates paused and started crying a bit. Then she continued:
"It was my belief that if I pushed you as hard as I could, some of you would succeed to please me and others would succeed to annoy me. Regardless of our motives, I can see that you have all been successful in you chosen path."
"There is no greater comfort for an educator than to see the end result of his or her years of work. You have all been a great source of pleasure and pride for me and I want you to know I love you all from the bottom of my heart."
There was a silence over the crowd for a few seconds and then someone started clapping. Tee clapping turned into cheering, then into a deafening roar(呼喊). Lawyers, truck drivers, bankers and models were rubbing their eyes or crying openly with no shame all because of the words from a long forgotten English teacher from their hometown.
| 1． |
What activity was organized for the school reunion?
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| 2． |
What can be inferred from Paragraph 2 ?
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| 3． |
We can learn from Ms. Yates' speech that she
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| 4． |
What was Ms.Yates' belief in teaching teenagers?
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| 5． |
Which of the following can best describe Ms. Yates?
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Bicycle Safety
Operation Always ride your bike in a safe, controlled manner on campus(校园). Obey rules and regulations. Watch out for walkers and other bicyclists, and always use your lights in dark conditions.
Theft Prevention Always securely lock your bicycle to a bicycle rack---even if you are only away for a minute. Register your bike with the University Department of Public Safety. It’s fast, easy, and free. Registration permanently records your serial number, which is useful in the possible recovery of the bike stolen.
Equipment
Brakes Make sure that they are in good working order and adjusted properly.
Helmet A necessity, make sure your helmet meets current safety standards and fit properly.
Lights Always have a front headlight---visible at least 500 feet in front of the bike. A taillight is a good idea.
Rules of the Road
Riding on Campus As a bicycle rider, you have a responsibility to ride only on streets and posted bicycle paths. Riding on sidewalks or other walkways can lead to a fine. The speed limit for bicycles on campus is 15mph, unless otherwise posted. Always give the right of ways to walkers. If you are involved in an accident, you are required to offer appropriate aid, call the Department of Public Safety and remain at the scene until the officer lets you go.
Bicycle Parking Only park in areas reserved for bikes. Trees, handrails, hallways, and sign posts are not for bicycle parking, and parking in such posts can result in a fine.
If Things Go Wrong
If you break the rules, you will be fined. Besides violating rules while riding bicycles on campus, you could be fined for:
No bicycle registration---------------------------------------------------$25
Bicycle parking banned--------------------------------------------------$30
Blocking path with bicycle ---------------------------------------------$40
Violation of bicycle equipment requirement -------------------------$35Registration of your bicycle may help you _____________.
| A．find your stolen bicycle |
| B．get your serial number |
| C．receive free repair services |
| D．settle conflicts with walkers |
According to the passage, what bike equipment is a free choice for bicycle riders?
| A．Brakes. | B．A helmet. | C．A headlight. | D．A taillight. |
When you ride a bicycle on the campus, ___________.
| A．ride on posted bicycle paths and sidewalks |
| B．cycle at a speed of over 15 mph |
| C．put the walkers’ right of way first |
| D．call the police before leaving in a case of accident |
If you lock your bicycle to a tree on the campus, you could be fined _________.
| A．$25 | B．$30 | C．$35 | D．$40 |
What is the passage mainly about?
| A．A guide for safe bicycling on campus. |
| B．Directions for bicycle tour on campus. |
| C．Regulations of bicycle race on campus. |
| D．Rules for riding motor vehicles on campus. |
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