180502 每日英语学习阅读材料(A4打印版)

有声双语美文：读这5种书的人，境界才能高

What books should I read?

我应该读什么书？

What's the purpose of reading books?

读书的目的又是什么？

That's two questions I've been asking myself my whole life.

这是两个我一辈子都在问自己的问题。

For the second question, I guess I've already got the answer.

对于第二个问题，我觉得我已经有了答案。

I read as much as I can so that I can be a man with vision .

我尽我所能读书，是为了成为一个有境界的人。

I think that's the ultimate goal of reading. And I think that's the best gift reading can bring you.

我认为这就是读书的终极目的。我还觉得这是读书能带给你的最好礼物。And for the first question, I can't say I have the best answer. But I do have some experience to share.

而至于第一个问题，虽然我不能说我的答案是最好的，但我的确有些经验可以分享。

First, you should read books which teach you things about culture.

首先，你应该读那些关于文化的书。

Only by knowing a culture well can you deepen your thoughts. Only by knowing several cultures can you broaden your horizon.

只有深入了解一个文化，你的思想才能深邃。只有了解很多文化，你的视野才能宽广。

Second, you should read books which teach you how to appreciate things.

第二，你应该读那些教你欣赏的书。

The longing for beauty is what has been keeping human cultures developing. You need to know how to identify beauty and how to appreciate them.

对美的追求，是人类文化发展的动力。你需要学习怎样识别美，以及怎样欣赏它们。

Third, you should read books which teach you things from disciplines that you don't know yet.

第三，你应该读那些关于你不了解的学科的书。

There are too many still left to know. We can't assume that we've already known enough.

未知的东西还有太多，我们不能自以为是。

Fourth, you should read books which teach you about all the new

things happening now.

第四，你应该读那些关于正在发生的新事物的书。

The world is constantly changing. You need to keep pace with it.

世界在不断地变化，你得跟上它的脚步。

Finally, you should read books which entertain you.

最后，你还应该读一些消遣的书。

You are not a learning machine. You need to enjoy the physical and mental pleasure that every human enjoys. This recovers you and gives you energy to learn better.

你不是一台学习机器。你需要享受那些人类应该享受的身体快感和精神快感。这能帮你恢复，并让你有精力去更好地学习。

These are the 5 kinds of books that I make myself read. And I think everybody should read them.

这就是我让自己读的5种书。而我觉得所有人都该读它们。

Don't you agree with me?

你们同意吗？

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过度焦虑该怎么办？这里有3个小妙招

Do you have anxiety?

你焦虑吗？

Have you tried just about everything to get over it, but it just keeps coming back?

你是否尝试过用尽一切办法去克服它，但是它总是反复？

Perhaps you thought you had got over it, only for the symptoms to return with a vengeance?

要不是症状卷土重来，你可能认为自己已经熬过去了。

Whatever your circumstances, science can help you to beat anxiety for good. 不管你是什么情况，科学可以帮助你彻底战胜焦虑。

How science can help

科学如何提供帮助

The way you cope or handle things in life has a direct impact on how much anxiety you experience –tweak the way you’re coping, therefore, and you can lower your anxiety levels.

你处理生活琐事的方式对你经历多少焦虑有直接影响——稍稍改进你的处事方式，因此你能降低自己的焦虑水平。

Do you feel like your life is out of control? Do you find it hard to make decisions – or get things started?

你是否感觉生活失控？你是否发现很难做决定——或者开始做事情？

Well, one way to overcome indecision or get going on that new project is to “do it badly”.

克服优柔寡断或者开始新项目，有一个方法就是“不好好做”。

This may sound strange, but the writer and poet GK Chesterton said that: “Anything worth doing is worth doing badly.”

听起来可能怪怪的，但是作家兼诗人G·K·切斯特顿曾说：“任何值得做的事情就算没做好也值得。”

And he had a point. The reason this works so well is that it speeds up your decision-making process and catapults you straight into action.

他有自己的论据。这个理由有作用是因为，它加速了你做决定的过程，刺激你直接采取行动。

Otherwise, you could spend hours deciding how you should do something or what you should do, which can be very time-consuming and stressful.

否则，你可能花好几小时决定你应该怎么做或者你应该做什么，这非常耗时间也很有压力。

People often want to do something “perfectly” or to wait for the “perfect time” before starting.

人们常常想做事情要完美或者等待开始的“最佳时机”。

But this can lead to procrastination, long delays or even prevent us from doing it at all. And that causes stress – and anxiety.

但这就导致了拖延、长时间的延期甚至阻止了我们去做这件事情。所有的一切

造成了压力——以及焦虑。

Forgive yourself and ‘wait to worry’

原谅自己，等待焦虑

Are you particularly critical of yourself and the blunders you make?

你是否对自己严苛，过分挑剔自己的错误？

Well, imagine if you had a friend who constantly pointed out everything that was wrong with you and your life. You’d pro bably want to get rid of them right away.

想象一下，如果你有一个朋友，他不断地指出你的任何错误，那你估计会想要离他远远的。

But people with anxiety often do this to themselves so frequently that they don’t even realize it anymore.

但是焦虑的人经常这么对自己，过于频繁以致他们不再意识到这点。

They’re just not kind to themselves.

焦虑的人并不善待自己。

So perhaps it’s time to change and start forgiving ourselves for the mistakes we make.

所以也许是时候改变一下，开始原谅自己的错误。

If you feel like you’ve embarrassed yourself in a situation, don’t criticize yourself – simply realize that you have this impulse to blame yourself, then drop the negative thought and redirect your attention back to the task at hand or whatever you were doing.

如果你感觉自己出丑了，不要批评自己——只要你意识到想要批评自己的冲动，你应该放弃消极的想法，把你的注意力回到手头任务上或者任何你正在做的事

情。

Another effective strategy is to “wait to worry”.

另外的有效策略就是“等待焦虑”。

If something went wrong and you feel compelled to worry (because you think you screwed up), don’t do this immediately. Instead, postpone your worry –set aside 10 minutes each day during which you can worry about anything. 如果某件事出了错，你不得不去担心（因为你觉得是你搞砸了），不要立即去做。而是延缓你的担忧——每天留出十分钟，你可以去担心任何事情。

Find purpose in life by helping others

帮助别人，发现生活目标

It’s also worth considering how much of your day is spent with someone else in mind?

同样值得的是，去思考你的一天有多少时间和心里的人一起度过。

If it’s very little or none at all, then you’re at a high risk of poor mental health. 如果时间很少甚至没有，那你很有可能有糟糕的心理健康状况。Regardless of how much we work or the amount of money we make, we can’t be truly happy until we know that someone else needs us and depends on our productivity or love.

不要管我们做了多少工资或者赚了多少钱，如果我们不知道别人需要我们，依赖着我们的能力或者爱，我们就不会真正地快乐。

Knowing that someone else needs you makes it easier to endure the toughest times.

知道被人需要，可以使艰难的日子好过一些。

You’ll know the “why” for your existence and will be able to bear almost any

“how”.

你会懂得“为何”而活，你也可以承受几乎所有的痛苦

==

双语美文：聪明人大多选择起早床

Morning offers several benefits that can’t be found at other times of the day. Shifting your schedule might take some adjustment , but it’s worth it.

早上有很多好处是其他时段所没有的。虽然你可能需要一些适应时间才能改变你的时间表，但是这是值得的。

You'll have more energy.

你的精力会更充沛。

Doing your best work means managing your mental energy, and you automatically have more mental energy in the morning when you wake up. 想要发挥你的最好水平，就意味着你要管理你的精力，而你早晨刚醒来的时候自然就有更多的经理。

Even if you didn’t sleep great but enough, you probably have much more mental energy to willfully refocus and let things go that don’t matter.

即使你前一晚上没有睡得太好，但只要睡得足够了，你也会有更多地精力来有意识地集中注意力，同时还能放下那些并不重要的事情。

You can think creatively and have more capacity to use your prefrontal cortex. 你能进行创造性的思维，并且能更好地运用你的前额叶皮质（大脑中管理决策的区域）。

This makes a huge difference for using your time productively as you can choose what you want to work on, and stay on track and follow through.

这对于高效利用时间来说是至关重要的，因为你能选择你想做什么，并且可以

有条不紊地按照步骤来做。

You have fewer decisions to make.

你需要做的决定会更少。

You don’t have to do the things that drain mental energy, like making a lot of small decisions.

你不用去做那些消耗你精力的事情，比如做各种小决策。

Small decisions use up our self-control regulator abilities.

小决策会消耗你的自控力。

It’s not a finite resource that runs out, but it gets harder to do as you go along.虽然自控力并不是那种能用光的有限资源，但是它的确会随着你的使用而越来越难调取。

You go from thinking fast to thinking slow. You get hungrier.

你的思维速度会越来越慢。你还会变得更饿。

Mornings allow you the time and space to work on things that are important. 早晨会让你有时间和自由去做那些重要的事情

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双语美文：职场中，人际关系很重要

What will it take to reach the next level in your career? Crafting

a stellar resume. Write a thoughtful cover letter that lists your

acco mplishments and demonstrate a passion for your prospective company’s work. Acing that interview.

为职业生涯推进一步需要什么东西？起草一份亮眼的简历。用心编写一封求职信，在上面列出你的成就并阐述你对潜在公司的职位的热诚。然后拿下面试！Yes, these are all critical to landing your next role. At the end of the day,

however, there is another piece of the job seeking puzzle that will not only help you get your foot in the door, but also advance your career: your relationships. The people you create meaningful connections with will provide you with references, help open doors and, not to mention, offer candid feedback that you may need to hear.

是的，这些因素对于确定你的未来角色来说都至关重要。然而，到了最后还有另外一块求职拼图，这块拼图不仅帮助你跨过门槛，还能推进你的事业发展——你的人际关系。那些与你建立起有意义的人际关系的人们，会给你提供有用的推荐信息，助你推开职业大门，更不要说了，给予你所需要聆听的真诚的反馈。Whether it’s with a mentor, former boss or current c olleague, the time and energy invested in developing and nurturing these relationships will be well spent.

无论他们是职业导师，前任雇主还是当前的同事，你所投入到建立人际关系的时间和精力都会用得其所。

Your number one strategy for fostering valuable professional relationships should be spending face time with the people with whom you currently work and previously worked. There’s simply no substitute for real conversations, sitting across from someone at a table, a firm handshake and good

old-fashio ned eye contact. This can seem like a challenge in today’s

tech-focused world, but it’s easier than you think. Here’s how you can effectively create substantial professional connections:

想要培养有价值的职场人际关系，你的首要策略便是多花时间与当前共事或曾经共事的人们见面。很明显，没有任何事情可以替代真实的交谈，坐在桌子旁面对面，一次坚定的握手以及良好典型的眼神交流。也许这对于如今科技为主

的世界来说似乎是一个挑战，不过它的实际操作比你想象的简单。下面为你介绍几个方法，助你有效地建立大量的职业人际关系。

1. Limit distractions.

1. 限制干扰。

Technology has no doubt improved our lives and made a lot of things easier, but in some ways, it’s made us lazy. We text people instead of talking. We make introductions via Twitter instead of meeting up for coffee. The next time you make plans to spend time outside of the office with a co-worker, even if it’s just an hour out of your day, put in the effort to make the most out of that time together. That means meeting face-to-face, and resisting the urge to check your phone while you’re together.

毫无疑问的，技术提高了我们的生活水平，并且提供了不少便利，但是在某种程度上，它也让我们变得懒惰。我们常常宁可发短信息也不亲自交谈。我们在微博上介绍自己而不是约别人去喝咖啡。当你下一次打算跟同事在办公室以外的地方相处时，即使只是抽出一个小时，你也要充分利用你们相处的这段时间。那就意味着面对面交谈，并且克制自己在两人相处的时候查看手机。

2. Practice listening.

2. 练习聆听。

Your communications skills are incredibly important during an interview, as well as on the job. As you’re working on your professional relationships — with anyone from your former boss to your current manager or peers — take advantage of these opportunities to practice your listening skills. Create space for them to speak and pay attention to what they say —they’ll notice that you did.

在面试当中，你的沟通技能是极其重要的，同时对于工作本身来也一样。当你在努力建立职场人际关系的时候——任何人，从前任雇主到现任经理或同事——都要充分利用好这些机会，好好锻炼你的聆听技能。给他们创造发表自己的机会，留心听取他们所说的话——他们也会发现你真的在聆听。

3. Create a follow up system.

3. 创建跟踪系统。

Whether it’s jotting down notes in your phone, setting up reminders in your Outlook calendar or creating a spreadsheet to keep track of who you’ve reached out to, develop automated systems that remind you to follow-up. This is especially important when you’re building new relationships. That stack of business cards serves no purpose if it’s just sitting idle on your desk. Make the most of those initial touch points by following up to schedule time to talk, preferably in person (or if they’re at a distance, on the phone or Skype).

不管是在手机上做笔记，还是在Outlook日历上设置提醒，还是创建一份电子数据表来记录追踪你所接触过的人，你得创建一些自动化系统来提醒你跟进与人们的联系。当你在建立新的人际关系的时候，这么做是特别重要的。那一叠商业名片如果只是静静地呆在你的桌子上，那么就等于毫无用处。通过后续安排交谈时间，最好是亲自见面（如果他们在远方，可以通过手机或视频软件），这样就能最大程度利用这些资源。

4. Make it a habit.

4. 养成习惯。

As you develop a system for seamlessly incorporating relationship building into your routine, also schedule regular meeting times with your manager or a colleague so that meeting in-person becomes a habit. Even if the purpose is

simply to get to know someone better, more time face-to-face will help meeting in-person become second nature to you.

正如你系统地把人际关系无缝地融入到日常事务当中，你也要安排与经理或同事的定期会面时间，这样亲自会面就会成为一个习惯。即使这个目的只是想要更了解某个人，那么越多花时间进行面对面交流，就越能帮助你把亲自会面养成你的第二天性。

5. Enjoy it and get to know them!

5. 乐在其中并去认识他们！

Your most meaningful connections will be with people that not only respect you as a professional, but like what makes you unique. Chances are, they’ll be more likely to recommend you for a new job or provide a glowing reference if they’re personally vested in you. It’s that real and memorable connection that creates a foundation to build upon. Really take the time to connect and your professional relationships will bloom.

你最有意义的人际联系在于，对方不仅把你当专业人士般尊重你，还会欣赏你的独特之处。很有可能，他们会更愿意推荐你一份新的工作或者一份亮眼的推荐资源（如果他们本人就是你的人际关系资源）。正是那真实难忘的联系，创造了日后建立联系的基础。真的，你要花时间去建立联系，这样你的职场关系才会绽放光芒

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Quora精选：怎么能在3个月内改善健康？

I lost 110 pounds in my late teens and here are my thoughts:

快20岁时我减掉了110磅，以下是我的想法：

Implement small changes consistently. Assume your results will increase with

time, and expect a slow start. Give yourself space for mental dissonance the first few weeks while you implement this new habit. Would you want to live in a high-rise that was built in three months?

要不断实现小目标。你要假定目标会随着时间增长，而且你设定的起点要低。养成新习惯时前几周给自己时间让大脑适应。你愿意住在三个月就竣工的高楼里吗？

Here were some of my small changes that laid the groundwork for big results: 以下是我为了大转变打基础做出的一些小改变：

●Cut f rom three sodas a day to two, then one, then zero. (This took me from 270 pounds to 240 over about four months.)

●一天3瓶汽水减到2瓶，然后减到1瓶，最后不喝（这让我在4个月内从270磅减到240磅）。

●Up your evening sleep to 7.5 hours, then 8, then 8.5, and more if needed. Only up the number once a week.

●晚上睡眠时间延长到7.5小时，然后延长到8小时，最后到8.5小时，如有必要还可继续延长，1周只延长一次睡眠时间。

●Food - Eggs are amazing if you're looking for a budget save. I've eaten the same breakfast every morning for five years: 6 whites and 2 yolks with some avocado and veggies, all scrambled together. You can find TONS of stuff like this on the internet.

●食物——如果想节省开支鸡蛋是很好的选择，我5年每天早晨都吃相同的早餐：6个鸡蛋白，2个蛋黄和一些牛油果了还有蔬菜混在一起吃。你可以从网上找到很多类似食谱。

●I used running for cardio because it was easy to measure - how many laps I

did this week, how much to add in in the future, etc... whatever you decide to do, know the basics for scaling up so you don't run into injury.

●我进行跑步这个有氧运动，因为锻炼效果容易衡量——这周我跑了多少圈，以后要加多少圈等等…无论你选择什么运动，都要注意最基本的是锻炼强度要按比例增加，以防受伤。

From what I shared, it sounds like implementing habits will generate the biggest change. It will be challenging at first, trust me, but each week gets easier with time.

从以上我分享的内容来看，小习惯会达到质的转变。最初会有点儿难，但相信我，随着时间的推移每周都会变得更容易一些

==

研究表明多喝一杯酒预期寿命将缩短半个小时

Drinking will shorten your life, according to a study that suggests every glass of wine or pint of beer over the daily recommended limit will cut half an hour from the expected lifespan of a 40-year-old.

一项研究表明，喝酒会缩短你的寿命。以40岁的人为例，每天喝一杯葡萄酒或一品脱啤酒，预期寿命将缩短半个小时。

Those who think a glass of red wine every evening will help keep the heart healthy will be dismayed.

那些认为每天晚上喝一杯红酒有助于保持心脏健康的人会感到沮丧。

The paper, published in the Lancet medical journal, says five standard 175ml glasses of wine or five pints a week is the upper safe limit -- about 100g of alcohol, or 12.5 units in total. More than that raises the risk of stroke, fatal aneurysm (a ruptured artery in the

chest), heart failure and death.

这项发表于《柳叶刀》医学杂志的研究指出，每周健康饮酒的上限为5杯175毫升的红酒或者5品脱（1品脱约为568毫升）啤酒，相当于摄入100克纯酒精。超过这个上限，饮用者患中风、致命性动脉瘤（胸腔动脉破裂）、心脏衰竭以及死亡的风险将会提升

There is still a small benefit to drinking, which has been much flagged in the past. It does reduce the chance of a non-fatal heart attack. 饮酒仍然有一个小好处，这在过去已经证实了多次。它确实减少了非致命心脏病发作的几率。

But, said Dr Angela Wood, from the University of Cambridge, lead author of the study, "this must be balanced against the higher risk associated with other serious -- and potentially fatal -- cardiovascular diseases."

但是，这项研究的第一作者、剑桥大学的安吉拉·伍德博士称：“这必须与其他严重的、可能致命的心血管疾病的高风险相平衡。”

The study included data from nearly 600,000 current drinkers included in 83 studies carried out in 19 countries.

这项大型研究汇集了来自83项已有研究的数据，数据包含了19个国家的近60万名饮酒者。

About half the participants reported drinking more than 100g per week, and 8.4% drank more than 350g per week. Early deaths rose when more than 100g per week, which is five to six glasses of wine or pints of beer, was consumed.

其中大约一半参与者表示每周都会饮用超过100克酒精，8.4%的人甚至表示

会超过350克。以每周100克酒精，即大约5~6杯红酒或五六瓶啤酒为标准，当摄入量超过这一标准时，全因死亡率开始上升。

A 40-year-old who drank up to twice that amount (100 to 200g) cut their life expectancy by six months. Between 200g and 350g a week, they lost one to two years of life, and those who drank more than 350g a week shortened their lives by four to five years.

当40岁的普通人每周摄入的酒精量分别超出标准100~200克、200~350克及超过350克时，其预期寿命将分别减少半年、2年及4~5年。

Dr Tony Rao, visiting lecturer in old age psychiatry at King's College London, said the study "highlights the need to reduce alcohol related harm in baby boomers, an age group currently at highest risk of rising alcohol misuse".

伦敦国王学院老年精神疾病领域的访问讲师Tony Rao表示：“这项研究强调，“婴儿潮”（指大批出生于二战后的1946至1964年间的人群）尤其需要减少酒精摄入，以降低酒精对身体的相关损害。这些人是酒精泛滥的最高危人群”。

It did not take into account the possibility of mental disorders such as dementia, which could accompany the other health problems drinkers incur.

这项研究没有考虑酒精给酗酒者带来精神疾病的可能性，例如痴呆，它可能伴随其他相关疾病出现

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医生：葡萄酒对皮肤最有害

Red wine is worst alcohol for your skin, according to doctors

你还在相信葡萄酒能美容养颜？医生指出，葡萄酒对皮肤最有害。只要喝入一瓶以上的葡萄酒或含糖鸡尾酒，就会导致皮肤发红、肿胀、长斑。啤酒、威士忌等其他酒类，虽然没有葡萄酒的杀伤力那么大，但是对皮肤也没有好处Indulging in a few glasses of wine or a couple of cocktails may be a necessary part of life but unfortunately, there are no real benefits to the habit.

享用几杯葡萄酒或鸡尾酒也许是你生活中必不可少的一部分，但不幸的是，这个习惯真的没啥好处。

As it happens, those multiple glasses, or a bottle, of red wine can actually be quite harmful to your body - and wreak havoc on your skin. 事实上，几杯或一瓶红葡萄酒对你的身体相当有害，而且会极大地损伤你的皮肤。

While there have been numerous studies done in an effort to uncover the health benefits of guzzling red wine, realistically, drinking more than a moderate amount can increase the risk of dementia and cause inflammation - which can increase the risk of cancer, depression, and heart disease, according to Dr Mark Menolascino, a doctor of internal medicine.

尽管多项研究都揭示了多喝红葡萄酒对健康的益处，但内科医生马克·梅诺拉西诺指出，实际上，喝红葡萄酒过量会增加患痴呆和炎症的风险，而炎症会提升患癌症、抑郁和心脏病的风险。

If that weren’t enough to turn you off the habit completely, red wine also happens to be the worst drink for your skin of all the alcohol choices, according to naturopathic doctor, Dr Isabel Sharkar.

如果这还不足以让你彻底改掉喝葡萄酒的习惯，自然疗法医师伊萨贝尔·沙卡表示，红葡萄酒还是所有酒类中对皮肤最不好的。

Speaking to Popsugar, Dr Sharkar revealed the unfiltered fermented grape juice can negatively impact your skin, especially if you have a condition such as rosacea.

沙卡医生告诉Popsugar网站说，红葡萄酒对人的皮肤有害，尤其是对红斑痤疮患者。

Additionally, red wine is likely to cause “flushing, redness, and blotchy skin.”

此外，红葡萄酒还可能导致“皮肤发红、长斑”。

Alcohol is a vasodilator, meaning it opens the blood vessels - which leads to a flushed appearance and a puffy complexion.

酒精能扩张血管，这会导致脸发红、肿胀。

And sugar in red wine is partly to blame, as Dr Menolascino notes that the sugar in wine overloads the liver and, as a result, “sends it off to the body as raw sugar in the blood, or converts it directly into hard-to-burn fat.”

红葡萄酒中的糖分也是罪魁祸首之一，梅诺拉西诺医生指出，葡萄酒中的糖会给肝脏带来负担，最终“会作为血液中的原糖传输到身体各处，或直接转化为难以燃烧的脂肪。”

Sugar is also the culprit in other alcoholic drinks, as it is the leading cause of inflammation from alcohol consumption.

糖也是其他酒精饮料中的健康杀手，因为它是喝酒引发炎症的首要原因。Because of this, cocktails - typically mixed drinks, often made with sweet additives like syrups or juice - are almost as bad for your skin.

正因如此，用不同饮料混合而成、通常加了糖浆或果汁等甜味剂的鸡尾酒对你的皮肤也同样有害。

Although pi?a coladas may taste good in the moment, the effects of the sugar can increase cell damage and acne.

尽管果汁朗姆冰酒喝起来味道很不错，但其中所含的糖会增加细胞损伤，引发

粉刺。

Sugar hangovers also exist - meaning a night of sugary cocktails can lead to dull skin and bloodshot eyes, according to Dr Sharkar.

沙卡医生说，喝过含糖鸡尾酒之后第二天体内的糖分仍会导致皮肤暗沉、眼睛充血，即“糖宿醉”。

Beer, whisky, and rum are also not your friends when it comes to skincare.

啤酒、威士忌和朗姆酒对你的皮肤也没有好处。

If you want to wake up bright-eyed and clear-skinned, your best bet is to avoid alcohol altogether, as all of it can contribute to temporary skin damage.

如果你想一觉醒来眼睛明亮、皮肤光洁，最好完全不喝酒，因为所有酒类都会导致暂时的皮肤损伤。

A more realistic solution is sticking only to clear distilled spirits on a night out. As clear alcohol contains the “fewest additives”and “moves through your body the quickest,”according to Dr Sharkar, it will cause the least amount of damage the following day.

沙卡医生说，更现实的一个做法是晚上外出时只喝纯蒸馏酒。纯酒精饮料含有