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高中英语课本新人教版选择性必修三 Unit 2课文翻译（英汉对照）
【Reading and Thinking】
HABITS FOR A HEALTHY LIFESTYLE
健康的生活方式需养成的习惯
As teenagers grow up, they become more independent and start making their own decisions. However, during this period, it can be easy for some of them to form bad habits. These bad habits, if left unchecked, could lead to more serious ones when they become adults. For example, some of them may become involved in tobacco or alcohol abuse, which can lead to physical and mental health problems. To prevent harmful habits like these from dominating a teenager’s life is essential. They must learn to recognise bad habits early and make appropriate changes.
在成长过程中，青少年会变得越来越独立，并且开始自己做决定。然而，在这一时期，他们中的一部分人容易养成不良习惯。如果任其发展，在他们长大成人后，这些不良习惯可能会导致更为严重的有害习惯。例如，一些青少年可能吸烟成瘾或酗酒，造成身心健康问题。防止此类有害习惯主宰青少年的生活是至关重要的。他们必须学会早早认清不良习惯并作出适当的改变。
To change bad habits is never easy, even with many attempts. There is a famous saying based on the philosophy of Aristotle: “We are what we repeatedly do.” In many ways, our lifestyle is the sum of choices we have made. We make a choice to do something, and then we repeat it over and over again. Soon that choice becomes automatic and forms a habit that is much harder to change. The good news is that we can change, if we understand how habits work.
改变不良习惯从来都不是一件容易的事情，即使你三番五次地尝试。有句基于亚里士多德哲学的名言：“我们反复做的事情造就了我们。”从很多方面看，我们的生活方式是我们所作出的选择的总和。我们选择做某件事，接着我们反反复复地做这件事。不久之后，这项选择就变得自然而然，成为一种更加难以改变的习惯。好消息是，如果我们了解习惯是怎么运作的，我们就可以作出改变。
According to modern psychology, we must first learn about the “habit cycle”, which works like this:
根据现代心理学，我们必须首先了解“习惯循环”，其工作原理如下：
Firstly, there is a “cue”, an action, event, or situation that acts as a signal to do something.
第一是“触发因素”，即一个行动、事件或状况，充当要做某事的讯号。
Secondly, there is a “routine”, the regular action you take in response to the cue.
第二是“惯常行为”，即你响应触发因素而采取的常规行动。
Thirdly, there is the “reward”, the good thing or feeling we get from the routine.
第三是“回报”，即我们从惯常行为中获得的美好事物或感受。
For example, when we feel unhappy (cue), we eat lots of unhealthy snacks (routine), which makes us feel happy (reward). The reward makes us much more likely to continue the cycle, and the bad habit of relying on unhealthy snacks is formed.
例如，当我们感到不高兴时（触发因素），我们会吃很多不健康零食（惯常行为），这让我们感到快乐（回报）。这一回报使我们更有可能继续这一循环，从而形成了依赖不健康零食这一不良习惯。
To facilitate a positive change in our bad habits, we must first examine our bad habit cycles and then try to adapt them. We can do this by combining the information from our habit cycles with our own positive ideas. For example, we could try to replace a negative routine with something more positive. So, when we feel unhappy again (cue), rather than eat snacks, we could listen to some of our favourite music instead (routine), which will make us feel relaxed (reward). Aside from changing bad habits, we can also use the habit cycle to create good habits. For example, when we come to an escalator (cue), our normal routine is to ride it, but we could change this routine into something more positive by taking the stairs instead.
为了促进我们不良习惯的积极改变，我们必须首先审视我们的不良习惯循环，然后尝试去改变它们。为了做到这一点，我们可以把来自我们不良习惯循环的信息与我们自己的积极想法结合起来。例如，我们可以试着将一个消极的惯常行为替换为一个更积极的东西。因此，当我们再次感到不高兴时（触发因素），我们可以听几首自己最喜爱的音乐（惯常行为），而不是吃零食，这会使我们感到放松（回报）。除了改变不良习惯之外，我们还可以利用习惯循环来养成良好的习惯。例如，当我们走到电梯前的时候（触发因素），我们的惯常行为是乘坐电梯，但是我们可以改为走楼梯，从而将上述惯常行为改变为一个更积极的事情。
Many of us try to change bad habits quickly, and if we are not successful straight away, we often become pessimistic and give up. In fact, the most successful way to change is not suddenly, but over a period of time. As the Chinese philosopher Laozi wrote, “A journey of a thousand miles begins with a single step.” One step seems small, but it is essential. To reach the goal of change, a person must show some discipline and repeatedly take many small steps. After all, it is not easy to break bad habits.
我们中很多人试图迅速改变不良习惯，一旦没有立刻成功，我们往往变得悲观，继而放弃。事实上，改变不良习惯的最佳方法不是一蹴而就，而是需要一段时间。正如中国哲学家老子所说：“千里之行，始于足下。”一步似乎很小，却至关重要。为了实现改变这一目标，一个人必须展示出一定程度的自制力，不断地迈出许多小步。毕竟，戒除不良习惯并非易事。
For young people, there is plenty of time to change bad habits. However, there is no “magic pill” or delete button that will help you; you have to think about your bad habits and decide on some changes. You have the power to build a happy and healthy life full of good habits!
对年轻人来说，有大量的时间可以改变不良习惯。然而，能帮助你的“魔力丸”或删除键并不存在；你必须思考自己的不良习惯，选定一些作出改变。你有能力构建一种充满良好习惯的快乐、健康的生活！
【Using Language】
Dear Editor,
尊敬的编辑：
After I attended your summer camp about health and lifestyle choices, I realised I hardly ever felt well, either physically or mentally. I often felt sleepy and dizzy, and lacked passion. Most worrying, though, I got the flu easily and experienced many toothaches, too.
参加了你们举办的有关健康和生活方式选择的夏令营之后，我意识到我几乎从来没有感觉好过，无论在身体上还是心理上。我经常感到昏昏欲睡和头晕目眩。不过最令人担忧的是，我很容易得流感，而且经常牙痛。
At the end of the camp I heard, “Change the world by changing yourself.” This stimulated my motivation. A dentist once examined me and told me that too much sugar in my meals had damaged my teeth and health. I made up my mind to change two things in my life: to eat nothing with sugar and to exercise regularly.
在夏令营尾声，我听到“改变世界，从改变自己做起”这句话，这激发了我的动力。有一次，牙医给我做检查时告诉我，我的三餐摄入了过量糖分，损害了我的牙齿和健康。我下定决心改变我生活中的两件事：不吃含糖的任何东西，定期锻炼身体。
After that I stopped buying all the sweets, biscuits, and sugary drinks that I used to have every day. Whenever I went out with friends, I brought snacks from home, things that didn’t have any added sugar: fruit, nuts, dried meat, etc.
此后，我不再买我过去每天都要吃的糖果、饼干和含糖饮料。每次和朋友们出去时，我都会从家里带零食，也就是没有添加任何糖分的东西：水果、坚果、肉干等。
My exercise was very simple: I went outside every day for at least 30 minutes and did something active. Sometimes I played table tennis or badminton with my cousins. Other times I jumped on my skateboard and rode around my neighbourhood, or just took a long walk.
我的锻炼很简单：我每天在室外积极活动至少30分钟。有时，我会和堂（表）亲打乒乓球或羽毛球；有时，我会跳上滑板，在街区滑行，或是长时间散步。
The results have been fantastic. I feel more dynamic and stronger than ever, in both body and mind. I sleep soundly at night now. I no longer suffer from a flu virus or toothaches either. Best of all, in my opinion, is how I feel about myself. I feel like I’m in control of my own life. To make choices about myself is within my own power. I CAN change myself. I just need to try.
结果棒极了。在身心上，我感觉比以往任何时候都更有活力、更加强壮。现在，夜里我能酣然入睡。我也不再受流感病毒或牙痛的折磨。我认为，最棒的是我对自己的感觉。我感到我能掌控自己的生活。为自己作出选择是我力所能及的。我能够改变自己。我只需去尝试。
Yours truly,
Wang Lu
此致
敬礼！
王璐
Dear Editor,
尊敬的编辑：
As I took part in the summer camp about personal life choices, I started to analyse my choices, especially what I did to relax and how it was affecting my whole life.
自从参加了有关个人生活选择的夏令营后，我开始分析自己的选择，尤其是我做了些什么来放松自己，以及它是如何影响我的整个生活的。
After starting high school, I felt stressed out and always relaxed by playing computer games. I got so absorbed that I played the games day and night. Playing was fun, but I felt even more worn out afterwards! So after the camp, I realised that it was very, very important to adjust my lifestyle. I decided to take control of my life and find other ways to relax.
高中开始后，我感到压力重重，总是通过玩电脑游戏来放松自己。我十分着迷，没日没夜地打游戏。打游戏很好玩，但过后我却感到更加疲惫不堪！因此，夏令营之后，我意识到调整自己的生活方式是非常重要的。我决定掌控自己的生活，寻找其他的放松方式。
It was a big struggle not to join my friends in playing online games as I’m mad for them. However, I realised that to succeed in quitting, I had to replace it with something else. So I thought about what to try. Rock climbing, bowling, watching comedies, and playing basketball were the things I thought of doing instead.
不和我的朋友们一起玩网络游戏是一件十分困难的事情，因为我痴迷其中。不过我意识到要想成功戒瘾，我必须用别的东西来取代它。于是，我思考该尝试些什么。攀岩、打保龄球、看喜剧片、打篮球都是我考虑过的取而代之的事情。
Now my dad and I go rock climbing together monthly! It has enhanced the quality of my life, improving my health and increasing my happiness. I get refreshed through climbing, spend more time with my dad, and get to meet new friends.
现在，爸爸每个月与我结伴去攀岩。这改善了我的健康，增加了我的幸福感，（从而）提高了我的生活品质。攀岩使我精神焕发，与爸爸共度了更多的时光，而且结交了新的朋友。
After six months of trying out new ways of relaxing, I feel much more energetic. I feel that I can change myself for the better. And if that’s true for me, then it might truly be possible to change the world for the better. As Gandhi said, “Be the change you want to see in the world.”
尝试新的放松方式六个月后，我感到精力充沛多了。我感觉我可以让自己变得更好。如果这对我来说是真的，那么也许真的有可能让世界变得更加美好。正如甘地所说：“欲变世界，先变其身。”
Sincerely,
George Fielding
此致
敬礼！
乔治·菲尔丁

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