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Five Simple Ways to Optimise Your Diet When it comes to what you eat, there's no shortage of advice. TikTok is overflowing with it: a low-carb diet, raw food, cabbage soup, cucumber bagel diet, and on and on. If you're confused, it's no wonder. So here's five simple tips you can trust for healthy eating. 1. It's not just what you eat, but when. If you eat a treat – say, a slice of chocolate cake – it's much better to eat it after a meal than on its own. Why? It's all about keeping glucose spikes under control. Whenever you eat carbs, or sweet things, the level of glucose in your blood rises. If it rises very quickly and sharply, it will be followed by a crash. And that crash makes you feel tired, irritable, and hungry again. But there are ways to keep these spikes under control. Exercising after you eat is one. Eating foods higher in fibre – like vegetables or porridge oats – is another. But the order you eat your food matters too. If you're having something carb-heavy – like white rice or pasta – eating fat, protein, or vegetables before flattens that glucose curve. That's because having something in your stomach first slows down how quickly the carbohydrates reach the small intestine for digestion. 2. Calorie counting is not very useful. Why? Well, for a start, it's notoriously hard to do. Most people underestimate their calorie intake by about 25%. But also because not all calories behave in the same way, once inside your body. Foods in their natural state – like nuts, fruit, vegetables, and fish, or anything that's not been processed – require more energy from the body to digest them. This is called the thermic effect of food. And it means that things like nuts, which are high in calories, can still be a healthy option, as the body uses so much energy digesting them. 3. Give your gut microbiome some love. The gut microbiome is everything in the digestive tract. It's a huge ecosystem that contains trillions of bacteria, fungi, viruses and cells. And it can weigh as much as 2 kilos. Research suggests the make-up of your gut microbiome could have really profound effects on your physical health and potentially on your mental health too. For a healthy microbiome, and a healthy you, you should aim to eat a wide range of different foods. Seeds, fruit, vegetables, the yoghurt drink kefir and other fermented foods are particularly gut-friendly. 4. Limit ultra-processed foods. Ultra-processed foods include, as you might expect, things like pizza, ready meals, biscuits, but also some quite surprising things, which tend to be thought of as healthy – like most supermarket breads, many breakfast cereals, and many milk and meat substitutes. UPF are not labelled. But a good a rule of thumb is to look for ingredients you don't recognize – things you'd never have in your own kitchen, like emulsifiers, sweeteners, colourings and preservatives. 5. Personalised nutrition could be the future. Another approach that's on the rise at the moment is that of personalised nutrition. And in 2014, two scientists, Eran Segal and Eran Elinav, found some really surprising results from an experiment. The blood glucose levels in their sample group varied widely after people ate the same food. The explanation? Well, it could be back to the make-up of our unique gut microbiomes. But nutritionists are keen to point out that some key messages still apply across the board. So, for a healthy diet, aim for foods which are close to their natural state. An orange instead of orange juice. Brown rice instead of white rice. Dark chocolate instead of milk chocolate. Aim for a wide variety of foods. Try not to eat too many ingredients you don't recognise. And remember, you are what you eat. But when you eat matters too. 词汇表 no shortage of [ˈʃɔːtɪdʒ] 不缺乏，大量的 overflow with [ˌəʊvəˈfləʊ] 充满，洋溢着 low-carb diet [kɑːb ˈdaɪət] 低碳水化合物饮食 bagel [ˈbeɪɡl] 百吉饼，贝果，硬面包圈 glucose [ˈɡluːkəʊs] 血糖，葡萄糖 spike [ spaɪk] 猛增，飙升 carb / carbohydrate [kɑːb / ˌkɑːbəʊˈhaɪdreɪt] 碳水化合物 crash [kræʃ] （这里指血糖）骤降，暴跌 irritable [ˈɪrɪtəbl] 易怒的，烦躁的 fibre [ˈfaɪbə(r)] （食物的）纤维素；纤维制品 porridge oat [ˈpɒrɪdʒ əʊt] 燕麦粥，麦片粥 carb-heavy [kɑːb -ˈhevi] 高碳水化合物的 pasta [ˈpæstə] 意大利面食 flatten glucose curve [ˈflætn ˈɡluːkəʊs kɜːv] 使血糖曲线趋于平缓 small intestine [ɪnˈtestɪn] 小肠 digestion [daɪˈdʒestʃən] 消化，消化能力 calorie counting [ˈkæləri ˈkaʊntɪŋ] 计算卡路里，卡路里计数 notoriously [nəʊˈtɔːriəsli] 众所周知地，声名狼藉地 underestimate [ˌʌndərˈestɪmeɪt] 低估，对…估计不足，轻视 intake [ˈɪnteɪk] 摄入量，吸入量 gut microbiome [ɡʌt ˈmaɪkrəʊbaɪəʊm] 肠道微生物群（消化道内的大量微生物群落，包含细菌、真菌、病毒等） digestive tract [daɪˈdʒestɪv trækt] 消化道 trillions of [ˈtrɪljənz] 数万亿的 bacteria [bækˈtɪəriə] 细菌（bacterium的复数） fungi [ˈfʌŋɡaɪ] 真菌（fungus的复数） virus [ˈvaɪrəs] 病毒 cell [sel] 细胞 make-up 组成，构成 💡完整词汇表、 翻译、视频版和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

How to make your stress work for you Your eyes dilate as the room snaps into focus. Fatigue dissipates, leaving heart-pounding vigilance in its wake. Your muscles tense, injected with energy. And for a moment, time seems to slow down. The reason? You clumsily dropped your tray in the middle of the cafeteria. It's not unusual for our minds and bodies to have seemingly exaggerated responses to everyday situations. An upcoming project deadline, a fight with a family member, or even an embarrassing moment can easily trigger what's known as the body's fight or flight response. It's a set of hormonal and physiological changes that evolved to help our ancestors escape life-threatening situations, like avoiding a venomous snake or fleeing a charging hyena. Yet, this fight or flight response may feel less appropriate for the types of stressors we face today. When we perceive something as threatening, overwhelming, or even embarrassing, a signaling pathway known as the HPA-axis is triggered: the hypothalamus sounds the alarm, alerting the pituitary gland and the adrenal glands, leading to the release of stress hormones like adrenaline and cortisol. These hormones travel through the bloodstream and relay all sorts of effects, like increasing heart rate to improve oxygen flow and boosting the amount of energy available to the brain. If this sounds like a good thing, that's because it can be! This stress response helps you react quickly and efficiently in the face of immediate danger, like dodging a swerving car. However, it can also be beneficial in less than life-threatening situations. For example, stress, in small doses, can be very motivating. Nothing quite drives you to practice a piano solo like the pressure of an upcoming recital. But if we face multiple or persistent stressors, day after day, the HPA-axis starts to adapt. Anticipating future stressful events, the HPA-axis stays activated for longer, and continuously releases stress hormones. This causes issues throughout the body and can lead to problems like sleeplessness, brain fog, digestive issues, and even heart disease. So how much stress is too much stress? It's difficult to say, as not everyone experiences stress in the same way. Different factors like your genetics, environment, and even your age, can influence the way your body responds. But no matter your situation, there are tools that can make dealing with stress a bit easier. Exercise, for example, is thought to prompt the production of new neurons, which may help our brains become more resilient to stress. A run through the park or a basketball game with friends can also be a great distraction from whatever's stressing you out. Speaking of friends, spending time with others can actually buffer your body's response to stress. This may be due to the actions of oxytocin, a hormone that helps us feel closer to others, and can also dampen activity of the HPA-axis. And simple actions, like pausing to breathe during stressful situations or journaling every day, can have a huge impact. These are also known as mindfulness practices, which can, over time, help you build a greater understanding of your thoughts and feelings and remain grounded in the present moment. We can't always control what life throws at us. But there are ways to better prepare our minds and bodies for the many deadlines, awkward conversations, and spills, ahead. 词汇表 dilate [daɪˈleɪt] 扩大，膨胀，扩张 snap into focus [snæp] 突然聚焦，突然成为焦点 fatigue [fəˈtiːɡ] 疲劳，劳累 dissipate [ˈdɪsɪpeɪt] 消散，消失，驱散 heart-pounding [ˈhɑːt ˈpaʊndɪŋ] 心跳加速的，惊心的 vigilance [ˈvɪdʒɪləns] 警惕，警觉，警戒 in its wake 随之而来，紧跟其后 inject with [ɪnˈdʒekt] 注入，注射 clumsily [ˈklʌmzɪli] 笨拙地，粗陋地 cafeteria [ˌkæfəˈtɪəriə] 自助餐厅，自助食堂 exaggerated [ɪɡˈzædʒəreɪtɪd] 夸张的，言过其实的 fight or flight response 战斗或逃跑反应（一种应对压力或威胁的生理反应） hormonal [hɔːˈməʊnl] 激素的，荷尔蒙的 life-threatening [ˈlaɪf ˈθretnɪŋ] 危及生命的 venomous snake [ˈvenəməs] 毒蛇 flee [fliː] 逃离，逃避 charging hyena [ˈtʃɑːdʒɪŋ haɪˈiːnə] 扑来的鬣狗 stressor [ˈstresə(r)] 压力源，应激源，紧张性刺激 signaling pathway [ˈsɪɡnəlɪŋ ˈpɑːθweɪ] 信号通路 HPA-axis [eɪtʃ piː ˈeɪ ˈæksɪs] 下丘脑-垂体-肾上腺轴 hypothalamus [ˌhaɪpəˈθæləməs] 下丘脑（大脑的激素控制中心） pituitary gland / adrenal gland [pɪˈtjuːɪtəri][ɡlænd] [əˈdriːnl] 垂体和肾上腺（内分泌腺） stress hormones [stres ˈhɔːməʊnz] 应激激素，压力激素 adrenaline / cortisol [əˈdrenəlɪn] [ˈkɔːtɪsɒl] 肾上腺素和皮质醇（应激激素） bloodstream [ˈblʌdstriːm]（体内循环的）血流，血液 dodge [dɒdʒ] 躲开，避开，逃避 swerving car [ˈswɜːvɪŋ] 突然转向的汽车 in small doses [ˈdəʊsɪz] 小剂量地，少量地 recital [rɪˈsaɪtl] 独奏会，独唱会；朗诵会 persistent [pəˈsɪstənt] 持续的，持久的；坚持不懈的 anticipate [ænˈtɪsɪpeɪt] 预期，预料，期望 brain fog [fɒɡ] 脑雾（指思维不清晰、记忆力下降等状态） digestive [daɪˈdʒestɪv] 消化的，与消化有关的 genetics [dʒəˈnetɪks] 基因学，遗传学 prompt [prɒmpt] 促使，推动；提示 neuron [ˈnjʊərɒn] 神经元，神经细胞 buffer [ˈbʌfə(r)] 缓冲，减轻；缓冲物 oxytocin [ˌɒksɪˈtəʊsɪn] 催产素（帮助和他人感觉更亲近的激素） dampen [ˈdæmpən] 抑制，减弱；使潮湿 mindfulness practices [ˈmaɪndflnəs ˈpræktɪsɪz] 正念练习 remain grounded [rɪˈmeɪn ˈɡraʊndɪd] 专注于当下，脚踏实地 throw at 使面对，使遭受 spill [spɪl] 溢出，洒出；（本文指）意外状况 🎬翻译、视频和pdf见公众号【琐简英语】，回复"1" 可加入【打卡交流群】

From FOMO to JOMO "They're all at that party without me… I've got such bad FOMO." The fear of missing out, or 'FOMO', is what you might feel when you aren't present when something exciting or enjoyable is happening. This anxiety is rife in the age of social media, where we're exposed to an avalanche of updates about other people's holidays, social events and achievements. Many find themselves comparing their lives to others', forgetting that social media is often a smokescreen, where we only see the highlight reel and a veneer of perfection. As an antidote to this constant pressure, many are embracing 'JOMO' – the joy of missing out. According to Svend Brinkmann, author of 'The Joy of Missing Out: The Art of Self-Restraint in an Age of Excess', the difference is that where FOMO gets us to worry about things outside of the present moment, JOMO brings us back to the here and now, encouraging us to enjoy life offline with people we truly care about. Embracing JOMO means switching off outside noise and focusing on what really brings us happiness. So, how can we stop FOMO from rearing its ugly head? In her book 'The Joy of Missing Out: Live More by Doing Less', Tanya Dalton suggests making a list of activities that bring you joy and displaying them somewhere obvious to remind you to include them in your day. She also suggests a regular digital detox and carving out time for self-care, whether that's a warm bath, a solo nature walk or your favourite movie. Kristen Fuller, a physician and mental health writer, says it's about being intentional with your time. This involves scheduling activities which are important to you and practising saying "no" to people if you feel like their request will have a negative impact on you. A 2019 article by Ana Jorge, published in Social Media + Society looked into the experiences of people who purposefully disconnect from social media. Some of them felt they were living more mindfully, and that the disconnection allowed them to be more creative and productive. About JOMO, one participant told researchers, "I don't have to be everywhere, I don't have to be with everyone and I don't have to know everything." Perhaps it's time to unplug and try living life in the slow lane. 词汇表 FOMO (fear of missing out) [ˈfəʊməʊ] 害怕错过，错失恐惧症 JOMO (joy of missing out) [ˈdʒəʊməʊ] 享受错过，错失的快乐 rife [raɪf] 普遍的，盛行的，猖獗的 an avalanche of [ˈævəlɑːnʃ] 铺天盖地的，大量的，雪崩般的（形容大量的事物或情况突然而来） smokescreen [ˈsməʊkskriːn] （掩盖真实意图的）烟幕，烟雾弹，障眼法，幌子 highlight reel [ˈhaɪlaɪt riːl] 精彩片段，精华集锦 veneer [vəˈnɪə(r)] 虚假的外表，虚饰 antidote [ˈæntidəʊt] 解药，对策，矫正方法 self-restraint [ˌself rɪˈstreɪnt] 自我克制 the here and now 此时此刻，当下 offline [ˌɒfˈlaɪn] 离线的，线下的 switch off outside noise [swɪtʃ] 屏蔽外界的纷扰 rear its ugly head [rɪə(r)] （令人不快的事情）出现，发生，抬头 digital detox [ˈdɪdʒɪtl ˈdiːtɒks] 数字排毒，电子脱瘾（指一段时间内不使用电子设备） carve out time [kɑːv] 抽出时间，腾出时间 self - care [ˌself ˈkeə(r)] 自我关爱，自我照顾 solo [ˈsəʊləʊ] 独自的，单独的 intentional [ɪnˈtenʃənl] 有意的，有意识的，故意的 disconnect from [ˌdɪskəˈnekt] 与…断开连接，与…分离 mindfully [ˈmaɪndfəli] 专注地，留心地，有意识地 unplug [ˌʌnˈplʌɡ] 关闭电子设备，拔掉插头 live life in the slow lane [leɪn] 过慢节奏的生活，不慌不忙地享受生活 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

Is technology harmful to youngsters? Neil: Hello. This is 6 Minute English from BBC Learning English. I'm Neil. Sam: And I'm Sam. Neil: When you were a teenager did your parents worry that you were watching too much television, Sam? Sam: They used to tell me that watching too much TV would turn my eyes square - but they were only joking. Neil: When I was growing up there were only three or four television channels. For parents today, there are hundreds of TV channels to worry about, not to mention the internet, video games and social media – and all of it is accessible through a smart phone. No wonder parents are worried about the impact of technology on young people! Sam: I don't think it's all bad news, Neil. In fact, in this programme we'll be taking a look at a new report which finds little evidence to link technology with mental health problems in adolescents – that's young people who are in the process of developing from children into adults. Neil: I'm not convinced, Sam. Think about how much time youngsters spend staring at screens every day. Sam: True, but unlike passively watching television today's technology is interactive, connecting teenagers to their friends around the world. Neil: Well, maybe my quiz question will change your mind. Are you ready? On average how many hours per day do British teenagers spend on their screens? Is it: a) 5 and a half hours? b) 6 and a half hours? or c) 7 and a half hours? Sam: I'll say it's b) 6 and a half hours. Neil: That sounds a lot to me! Sam: Well, whatever Neil thinks, a new study from the Oxford Internet Institute paints a more hopeful picture. The study analysed data from over 400,000 British and American teenagers and found little or no link between adolescents' tech use and mental health problems. Neil: Listen to Gareth Mitchell and Ghislaine Boddington, co-presenters of BBC World Service's, Digital Planet, as they discuss the report's findings: Gareth Mitchell: Ghislaine Boddington - you've been looking at some of the findings yourself, haven't you? So, what's your response so far? Were you expecting, Ghislaine, to see some kind of smoking gun? Some kind of link that would say, 'Here we are. Here are the harms'? Ghislaine Boddington: Not really, because I think we're at a point where teenagers are much more savvy than many adults think, so we are at risk, all of us as journalists and research community to assume, maybe, this is a more a terrible terrible problem than we understand… because I know the teenagers around me and one thing that they do all have is app blockers on their sites and they are actually quite aware of the addiction problem - the design - you know, designed for addiction. Neil: Many people assume that social media harms teenagers, so Gareth asks Ghislaine whether she was expecting to find a smoking gun in the report. Sam: The expression a smoking gun means evidence that proves something is true, for example, evidence proving that technology is harmful to young people. Neil: But Ghislaine doesn't think this is true. Actually, she calls teenagers savvy, meaning that they have practical knowledge of technology and a good understanding of how to use it. Sam: One example of teenagers being technologically savvy is their use of app blockers - software that prevents unwanted apps and websites from popping up and allows users to set timers which limit screen time. Neil: And reducing screen time is important because nowadays most video games and social media are designed for addiction – intended to manipulate human psychology to make the user want to keep playing. Sam: But it seems that today's adolescents are savvy enough to know how to use electronic devices sensibly. How else can we explain the fact that, according to this research, there's no clear link between using tech and mental health problems? Neil: Yes, that's certainly the view of the research team leader, Dr Matti Vuorre. Here he is speaking with BBC World Service programme, Digital Planet, about an interesting and very modern term – see if you can hear it: Dr Matti Vuorre: We often hear the term, digital native, you know you grow up with a device in your hand almost, and then it's not a surprise that you are skilled in using those technologies to your benefit. Neil: Did you hear the expression Dr Vuorre used, Sam? Sam: Yes. He called teenagers digital natives, meaning someone who is very familiar and comfortable using computers and digital technology because they've grown up with them. Neil: So maybe there are benefits to spending hours looking at screens, after all. In my quiz question I asked Sam about the average daily screen time for British teenagers. Sam: I said it was b) 6 and a half hours. 📝字数限制，完整文本，词汇表，翻译及pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

Why Small Pleasures Are a Big D. .e al? We're surrounded by some powerful ideas about the sort of things that will make us happy. We tend to think that really to deliver satisfaction, the pleasures we should aim for need to be rare – we've inherited a romantic suspicion of the ordinary, which is taken to be mediocre, dull and uninspiring, and work with a corresponding assumption that things that are unique, hard to find, exotic, or unfamiliar are naturally fitted to delight us more. Then we want things to be expensive, we like economic endorsement. If something is cheap or free, it's a little harder to appreciate. The pineapple, for instance, dropped off a lot of people's wish list of fruit when its price fell from exorbitant (they used to cost the equivalent of hundreds of pounds) to unremarkable. Caviar continues to sound somehow more interesting than chicken eggs. Then we want things to be famous. In a fascinating experiment, a celebrated violinist once donned scruffy clothes and busked at a street corner and was largely ignored, though people would flock to the world's great concert halls to hear just the same man play just the same pieces. Lastly, we want things to be large-scale. We are mostly focused on big schemes that we hope will deliver enjoyment: marriage, career, travel, getting a new house. These approaches aren't entirely wrong, but unwittingly, they collectively exhibit a vicious and unhelpful bias against the cheap, the easily available, the ordinary the familiar and the small-scale. And yet, the paradoxical and cheering aspect of pleasure is how weird and promiscuous it can prove to be. It doesn't neatly collect in the most expensive boutiques. It can refuse to stick with us on fancy holidays. It is remarkably vulnerable to emotional trouble, sulks and casual bad moods. A fight that began with a small disagreement about how to pronounce a word can end up destroying every benefit of a five-star resort. A pleasure may look very minor – eating a fig, having a bath, whispering in bed in the dark, talking to a grandparent, or scanning through old photos of when you were a child, and yet these pleasures can be anything but small: if properly grasped and elaborated upon, these sort of activities may be among the most moving and satisfying we can have.

50% adults overweight or obese by 2050: Global study What's described as one of the most comprehensive global studies of the rise in unhealthy weights, published in the journal The Lancet, makes for grim reading. The proportion of people who are overweight or obese has more than doubled in the past 30 years, but it's predicted that by 2050, this will include well over half of all adults and a third of children and adolescents. Obesity rates are surging right now. By the end of the decade, more people are forecast to be classed as obese than overweight. The picture is wildly uneven across the globe, with some of the biggest increases seen in lower- and middle-income countries. But the study doesn't take into account the impact that new weight loss medications might have. And experts say if governments take urgent action now, there's still time to prevent what they describe as "a profound tragedy". 词汇表 comprehensive [ˌkɒmprɪˈhensɪv] 全面的，综合的 The Lancet [ˈlɑːnsɪt] 《柳叶刀》（英国医学刊物） make for grim reading [ɡrɪm] 读起来令人担忧（或悲观），情况严峻 overweight [ˌəʊvəˈweɪt] 超重的，过重的 obese [əʊˈbiːs] 肥胖的，臃肿的 obesity rate [əʊˈbiːsəti] 肥胖率 surge [sɜːdʒ] 激增，急剧上升 forecast [ˈfɔːkɑːst] 预测，预报 wildly uneven [ˈwaɪldli ˌʌnˈiːvn] 极不均衡的 lower - and middle - income countries [ˈɪnkʌm] 低收入和中等收入国家 take into account [əˈkaʊnt] 考虑到，顾及 weight loss medication [weɪt lɒs ˌmedɪˈkeɪʃn] 减肥药 profound tragedy [prəˈfaʊnd ˈtrædʒədi] 重大悲剧 🗒️翻译和pdf见公众号【琐简英语】，回复1可加入【打卡交流群】

What happens inside us when we sing? | BBC Ideas Your first communication with the outside world is sound and that's why I think it gets all of those hormones going because it's the first communication you ever have. So all the emotions that music can show to people are in those first moments. I often feel that my voice is stuck, when I'm having conversations or I don't know what to say or I'm shy. With the singing, it just cuts through all this. I'm quite a fragmented person but somehow I just keep coming back to this. You're aligning your voice, your inner self with lots of other people that you may not even know. Your voice is so personal to you compared to an instrument. That's why we're so sensitive about singing in front of people but it's also why it gives us such a buzz because we are being watched for exactly who we are, no holds barred. If you're really low and down, then singing could be scariest thing you could think of doing. So if you can get over that fear by having a supportive environment like a choir, then you're off. I was happily married with three children for 20 years and then the wife turned round and divorced me, and I was thrown out with no money, no job, no children, nowhere to live. We're all different people, with different problems and when we're there we're all one. We've got to all depend on each other. Music accesses more parts of the brain than nearly any other activity. They're also making pathways between each side. It fires off so many different parts of the brain that surely things are going to be starting to change. We've evolved to be a species who want to be in communication with other people. Music has actually evolved to be a tool to do that. It's like a biotechnology. You have to breathe together, you have to sing in tune. Well, you don't have to. But you have to sing in rhythm with each other, you might move together. You're suddenly in it together and that builds trust because you know that everyone is doing it for the group. This particular choir is unique because it gives you courage. It makes you feel connected. It's a bit like having a hug I suppose, it brings you back to being a human being. Singing is an unusual expression, it sort of throws your insides out. It doesn't bother me now that I am not a perfect musician. It just matters that I can actually stay alive. I found that so much working in the mental health world is that somebody would be very happy to sing a very intensely emotional song, but to talk about anything afterwards would be really difficult because they don't know where it's going to go, but they know the song is going to end. When I had a spine problem, I had chronic depression. Your physical health can lead to your mental health. You don't have to be good. First thing you have to feel that I want to sing and that's it. You know you don't have to be 100% because you don't have to be a hero in a day. In philosophy, there's epistemological solipsism, your brain makes up your world. So we've all got our own little worlds in our head. And so we're all very individual because all our brains are not linked by the internet. That's where music is such an important, vital tool, because if we're all individual we could just say, "I want your cheese sandwich, I'm just going to take it." Or "I want your house, I'm just going to move in." Or "Actually I want your wife, I might just kill you." These are the animalistic kind of things that an individual, primal being would do. So the way that we can then process these primal feelings, is to do it through a safe way, sublimate it and do it through music. 词汇表 hormone [ˈhɔːməʊn] 激素，荷尔蒙 stuck [stʌk]（读书或回答问题等）卡壳的，难住的，答不上来的 cut through 穿透，克服（困难等） fragmented [ˈfræɡmentɪd] 破碎的，分裂的，不完整的 align with [ə'laɪn] 与…一致，使对齐 buzz [bʌz] 兴奋，快乐 no holds barred [bɑːd] 毫无保留，不受限制 be low and down 情绪低落，意志消沉 choir [ˈkwaɪə(r)] 合唱团，唱诗班 throw out 赶走，抛弃 pathway [ˈpɑːθweɪ] 路径，通路 fire off 激发，触发 biotechnology [ˌbaɪəʊtekˈnɒlədʒi] 生物技术 sing in tune [tjuːn] 唱得合拍，唱歌不走调儿 sing in rhythm 节奏一致地唱，按节奏唱歌 feel connected 感到紧密联系，感到共鸣 inside out 彻底地，全面地，由内而外 intensely emotional [ɪn'tensli] 情感强烈的，情绪激烈的 spine problem [spaɪn] 脊椎问题 chronic [ˈkrɒnɪk] 慢性的，长期的，习惯性的 be a hero in a day 短期内成为佼佼者，一日成名 epistemological solipsism [ɪˌpɪstɪməˈlɒdʒɪkl ˈsɒlɪpsɪzəm] 认识论上的唯我论 animalistic [ˌænɪməˈlɪstɪk] 动物的，兽性的 primal [ˈpraɪml] 原始的，最初的 sublimate [ˈsʌblɪmeɪt] 使升华，使高尚 💡 翻译、视频版和pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

The best way to apologize TED-Ed • Dec 2022 Over the years, people have come up with some truly awful apologies. From classic non-apologies to evasive excuses, and flimsy corporate promises, it's all too easy to give a bad apology. But researchers have found that good apologies generally share certain elements and thoughtfully considering these factors can help you make amends in a wide variety of situations. Since public apologies have their own unique complications, we're going to focus on some person-to-person examples. So, picture this: your new office has free ice cream sandwiches in the communal fridge— or at least that's what you thought. But on Friday, when you're helping your co-worker Terence set up another colleague's birthday party, he finds that half the ice cream he bought for the celebration is gone. While this is obviously an embarrassing accident, coming forward and apologizing is still the right thing to do. Understanding and accepting responsibility for your actions is what some researchers call the "centerpiece of an apology." But it's okay if this feels difficult and vulnerable— it's supposed to be! The costly nature of apologies is part of what makes them meaningful. So while you might be tempted to defend your actions as accidental, it's important to remember that a good apology isn't about making you feel better. It's about seeking to understand the perspective of the wronged party and repair the damage to your relationship. This means that while clarifying your intentions non-defensively can be helpful, your mistake being an accident shouldn't absolve you from offering a sincere apology. But what if your mistake wasn't an accident? Consider this: you promised your friend Marie that you'll attend her championship football match. But another friend just called to offer you an extra ticket for your favorite musician's farewell tour. You know this is a once-in-a-lifetime chance, and you can't pass it up. Plus, you figure Marie wouldn't mind if you miss the game— she always has plenty of fans supporting her. But the next day, Marie tells you she was really hurt when she didn't see you in the crowd. You feel terrible for upsetting her and genuinely want to apologize. But while you regret hurting Marie, you're not actually sure if you made the wrong choice. So how can you reach beyond that terrible non-apology, "I'm sorry YOU feel this way"? In situations like this, it can be easy to focus on rationalizing your actions when you should be working to understand the other person's perspective. Consider asking Marie how you made them feel to better understand your offense. In this case, Marie might explain that she was disappointed you broke your promise, and she was really counting on your support. This kind of clarity can help you recognize your wrongdoing and honestly accept how your actions caused harm. Then you can frame your apology around addressing her concerns, perhaps by admitting that it was wrong of you to break your promise, and you're sorry you weren't there for her. Clearly acknowledging wrongdoing indicates that you know exactly how you messed up, and it can give Marie faith that you'll behave differently moving forward. But it's always helpful to indicate exactly how you'll change and what you'll do to repair the damage caused by your offense. Researchers call this the "offer of repair," and it's often rated as one of the most critical parts of an apology. In some cases, these gestures are straightforward, like offering to replace the ice cream you eat. However, with less tangible transgressions, this might need to be more symbolic, like expressing your love and respect for someone you wronged. One common offer of repair is a verbal commitment not to make the same mistake again, but promising to do better only works if you actually do better. Taking the victim's perspective, accepting responsibility, and making concrete offers of repair are just a few of the elements of a good apology. But remember, apologies aren't about getting forgiveness and moving on; they're about expressing remorse and accepting accountability. And the best apologies are just the first step on the road to reconciliation. 🎬词汇表、翻译、视频和pdf见公众号【琐简英语】，回复"1" 可加入【打卡交流群】

Can people be persuaded not to believe disinformation? Science and technology 科技板块 Debunkology 辟谣学 Suspending disbelief 暂停怀疑 Chatbots and high-temper music 聊天机器人与节奏明快的音乐 New tools to fight against conspiracy theories 对抗阴谋论的新工具 Anyone following American politics in recent months will have been treated to their fair share of bogus claims: USAID, the country's main development agency, sent $50m worth of condoms to the Gaza Strip; tens of millions of deceased centenarians are continuing to receive social-security payments; disaster-relief funding was spent on housing migrants in luxury hotels in New York City. That so many people believe them nonetheless highlights how an age of social media and political polarisation has blurred the lines between truth and conspiracy theory. Debunkology, or how to unpick beliefs once they take root in people's brains, is struggling to catch up. The immediate approaches many reach for—argumentation and debate—rarely work, says Kurt Braddock, who researches the persuasive effects of propaganda, and how to counter it, at the American University in Washington, DC. What's more, they often have the opposite effect, further entrenching opinions, he adds. But new work is showing that persuasion may work better when the interlocutor is a generative artificial-intelligence (AI) model. In September 2024 Thomas Costello at the Massachusetts Institute of Technology (MIT) and his colleagues published a study of what happens when ChatGPT attempts to talk self-professed believers in conspiracy theories out of their beliefs. The study, which put 2,190 believers into conversation with the GPT-4 model that underpins the chatbot, reduced the self-reported strength of their beliefs by 20% after three rounds of conversation. One in four participants disavowed their beliefs entirely. Dr Costello believes chatbots work where humans fail because they offer rational responses instead of letting emotions get the better of them. What's more, they are able to comb through their extensive training data to offer precise counter-arguments, rather than the generalised ones humans often reach for in debates. The use of AI chatbots may also help address another problem with human-led debunking. In a paper published in PNAS Nexus in October 2024, some of Dr Costello's colleagues at MIT suggested those whose beliefs are challenged often look for secret motives their self-appointed debunkers may be hiding. Of course Democrats would shoot down the notion that votes were stolen in America's presidential election in 2020, a Republican might say, because they have a vested interest in upholding the result. An AI system presented as holding the world's collective knowledge may seem more trustworthy. Not all believers will be accommodating enough to argue with a machine on command. For those looking to stop a belief from taking root, it might be more effective to prebunk, rather than debunk. This idea has been around since the 1960s, albeit with a less catchy name: attitudinal inoculation. Coined by social psychologist William McGuire, the approach involves telling people that outlandish beliefs and outright disinformation exist, followed by showing them specific examples and suggesting strategies to avoid and overcome them. Provide someone with a refutation, says Dr Braddock, and they're more likely to resist disinformation. A study from 2023 looking at a wider range of interventions found that inoculation of this kind had what the authors described as "medium" or "large" effects on countering such beliefs. But how long prebunking lasts is questionable, says Karen Douglas, a psychology professor at the University of Kent. There are other ways of "hacking" people's attention: an analysis published in August by researchers at the University of Wisconsin-Madison suggests the debunking messages posted by medical experts on TikTok are more effective if overlaid with high-tempo music. The academics believe the music helps swamp the brain's ability to present counter-arguments, making the message more persuasive to the listener. Deploying strong narratives to accompany a particular message, including characters and rich description, is another way of overwhelming the brain's ability to battle back against spurious claims, prior research has shown. Many of these techniques can, of course, be co-opted by the bunk-spreaders as well as the debunkers. One notable exception is critical-thinking education, which consists of being taught how to evaluate evidence in order to make informed judgments. One study on 806 university students in 2018 found that such education had the ability to reduce belief in aliens as well as health pseudoscience. It was less good at countering, among other things, Holocaust denial and a belief that the Moon landing was faked. 🔆完整文本、词汇表、翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

The benefits of spending money on life experiences What's best: a brand new phone or a day out with your friends? Is it better to spend money to buy things or to do things? A study of UK consumers showed that six in ten people would rather spend their money on experiences than material possessions. Those aged 18-34 reported spending the highest amount on fun activities. Possessions can last for many years, while experiences are fleeting. This, however, might be the wrong way to look at things. Psychology professor Thomas Gilovich discovered that the happiness that objects provide can fade quickly. We adapt to having new possessions, so that rather than being something we are excited by, they just become our new normal. Soon we may even want to buy a better version of the things we own. Our feelings around possessions can also be affected by others. We tend to compare what we have with other people. If someone else has something better, we can start to feel envious. A holiday or a day out may have a short duration, but the happiness it provides can last much longer. Waiting for our latest purchases to be delivered is frustrating, but waiting for an exciting event gives us a feeling of anticipation. Experiences are often shared, so we gain pleasure from social connection and time spent with other people. Memories of our experiences become part of our identity. As Gilovich points out, we are the sum of our experiences. Indeed, the very fact that experiences last for a limited time can give them value. A physical good deteriorates over time, while our memories of an experience can give us pleasure year after year. Of course, it's not always that simple. Other studies have suggested that happiness gained from experiences might depend on your personality type, and how many possessions you already have. People with more introverted personality types may get less benefit from social occasions and those with few possessions may get greater benefit from objects. However, for many of us, it could be that when choosing how to spend our disposable income, we'll get far more benefit by spending on something to do, rather than something to have. 词汇表 brand new [brænd] 全新的，崭新的 material possessions [məˈtɪəriəl pəˈzeʃnz] 物质财产 fleeting [ˈfliːtɪŋ] 短暂的，转瞬即逝的 fade [feɪd] 褪色，逐渐消失 new normal 新常态 envious [ˈenviəs] 羡慕的，嫉妒的 duration [djuˈreɪʃn] 持续时间，期间 frustrating 令人沮丧的，令人懊恼的 anticipation [ænˌtɪsɪˈpeɪʃn] 期待，预期 the sum of [sʌm] …的总和，…的集合 deteriorate [dɪˈtɪəriəreɪt] 恶化，变坏 introverted [ˈɪntrəvɜːtɪd] 内向的；内倾的 personality type 性格类型 disposable income [dɪˈspəʊzəbl ˈɪnkʌm] 可支配收入 📖 翻译、pdf见公众号【琐简英语】，回复"1"可进【打卡交流群】

From 53% to 38%: What's behind Argentina's poverty rate drop? Host: Argentina is South America's second largest economy, but for decades it's been a byword for corruption and chaos, with three-figure inflation and an almost worthless currency. Javier Millet, the president elected in 2023, was widely mocked for his Trumpian rhetoric and promised to take a chainsaw to an oversized and inefficient administration. But has it actually worked? Figures show Argentina's poverty rate, which was at just over 40% when he took power, surged to 53% in the first part of 2024, and then dropped just over 38%. Annual inflation plummeted to 66.9% last month, compared to over 276% a year earlier. So what's going on? With me now is Fermin Koop, the journalist and commentator in Buenos Aires. Fermin, thanks for being with us. How did this drop in poverty come about? Fermin Koop: Well, thanks for the invite, first of all. Great to be here. so the figures are quite impressive. We are at 38.1% of the Argentines under the poverty line. We used to be at 52.9% last year, so the drop is definitely quite significant. The main reason of this is the drop on the inflation rate. As you well said, Argentina is quite famous around the world because of its really skyrocketing inflation rates. We used to have figures around 300% a few years back. And Millet definitely took a big drop into that. The change saw, as you said. There's a few things to bear in mind as well. The inflation index in Argentina is contested by some economists, so it's not perfect. There are a few figures in there that could be challenged. For example, the consumer price index is largely based on a basket of basic goods that comes from 2004. So there are researchers that say that nowadays this has changed quite significantly, so we need an upgrade of this basket. So we should take kind of a pinch of salt while looking at those figures. Host: Well, I was going to say, does it actually feel like that? Because I've spoken to yourself as well, but others as well in the past who said, you know, it's just incredible how you have to go out and the money you've got in the morning is worth nothing in the evening. Has that changed? Koop: Well, you're very right. Not that much. The feeling is still of an economy in quite a big of a mess. As you may know, Argentina is actually negotiating a new deal with the IMF right now. And Millet is traveling to the U.S. right now to agree on those details. But the economy is still on a very unstable time with the currency still being quite weak and subject to foreign pressures as well. And it doesn't feel that the economy is doing well. The poverty levels are still quite high. 38% is still quite significant. And if you go out and speak to the people, they will tell you that they are not necessarily better off compared to last year. Host: But Fermin, is what President Millet is doing, is it having an effect? Because it seems previous administrations didn't even achieve this. Koop: Well, the roots of the problem are quite deep in the economy of Argentina. We are basically not exporting as much as we should, so we don't have enough foreign currency coming in in the country. So the reforms that Milley are doing are baby steps compared to the changes that Argentina need to do. But they are definitely taking shape. I mean, it's something that nobody believed that he would be doing anything. As you well say, he was kind of a crazy guy with the change. So what we are seeing now with Elon Musk, basically. But the fact is that, well, we do have some initial results. But yeah, he has one year in office. He still got three more. Host: I was going to say, see what happens next early days. But, Fermin, thank you so much for updating us on that. Furman Coop there in Buenos Aires. Koop: Thanks for having me. 词汇表 Argentina [ˌɑːdʒənˈtiːnə] 阿根廷（南美洲国家） byword [ˈbaɪwɜːd] 代名词，代表；俗语，谚语 corruption [kəˈrʌpʃn] 腐败，贪污；堕落 chaos [ˈkeɪɒs] 混乱，无序 inflation [ɪnˈfleɪʃn] 通货膨胀，通胀率 worthless currency [ˈwɜːθləs ˈkʌrənsi] 毫无价值的货币，不值钱的货币 mock [mɒk] 嘲笑，嘲弄；模仿 Trumpian rhetoric [ˈtrʌmpiən ˈretərɪk] 类似特朗普的言辞，具有特朗普风格的言辞 chainsaw [ˈtʃeɪnsɔː] 链锯；用链锯割（这里指大力整治） oversized [ˌəʊvəˈsaɪzd] 过大的，超大号的，臃肿的 inefficient administration [ˌɪnɪˈfɪʃnt ədˌmɪnɪˈstreɪʃn] 低效的政府机构 take power 掌权，上台 plummet [ˈplʌmɪt] 暴跌，骤降 commentator [ˈkɒmənteɪtə(r)] 评论员，解说员 Buenos Aires [ˌbwenəs ˈaɪriz] 布宜诺斯艾利斯（阿根廷首都） Argentine [ˈɑːdʒəntaɪn] 阿根廷人；阿根廷的 skyrocketing [ˌskaɪˈrɒkɪtɪŋ] 飞涨的，急剧上升的 contest [kənˈtest] 质疑；竞争，比赛 consumer price index [kənˈsjuːmə(r)][ˈɪndeks] 消费者物价指数 take a pinch of salt [pɪntʃ][sɔːlt] 持保留态度，有所怀疑 IMF (International Monetary Fund) 国际货币基金组织 better off 境况更好，生活更富裕 baby steps 非常小的一步或进展 take shape 成形，形成，有进展 🌟翻译，pdf及更多文本内容见公众号【琐简英语】，回复"1"可加入【打卡交流群】

How Social Media Affects Our Self-Worth Early on in every life, a child will look up and – implicitly – ask the world: Am I OK? Do I deserve goodwill and sympathy? Am I on track? And, most commonly, the person who first answers these questions is a parent. Perhaps this parent happens to be generous and sympathetic, they are warm and understanding of the challenges of being alive – in which case the child develops an easy conscience. In the years to come, they appraise themselves with benignancy, they don't continuously have to wonder whether they have a right to exist. They are comfortably on their own side. But if the parent is more punitive, the picture grows darker: approval is always uncertain, there is a constant fear of being called arrogant or of being upbraided for something one hadn't thought about. What's tricky is that consciences don't stay neatly identified with those who kickstarted them. It's rare to find an adult who actively still wonders what their parents think. But that isn't to say that we aren't wondering about our value in more general terms. It's just that we may, without noticing, have taken the question somewhere else – and very often, to particularly harsh modern figure of authority: media and social media. To this pitiless arena, the self-doubting person now directs all their fears of unworthiness and panicked desire for reassurance. To a system set up to reward sadism and malice, they constantly raise their phones and implicitly ask: Do I deserve to exist? Am I OK? Am I beautiful or respectable enough? And because social media is built on the troubles of the individual soul, the verdict is never a reliable yes. One is never done with cycles of fear and reassurance-seeking. Every time their spirits sink (which is often), the self-doubting sufferer picks up their phone and begs to know whether they have permission to go on. If this might be us, we should grow curious about and jealous of people who are free. They are so because someone long ago settled the question of what they were worth and the answer has seemed solid ever since. Social media is a roar in the next valley, not a mob in their own mind. Learning from these calm souls won't just involve deleting a few apps, we will have to go further upstream, back to the baby self, whose alarmed enquiries we must quiet once and for all with ample doses of soothing, and till-now absent kindness. 词汇表 implicitly [ɪmˈplɪsɪtli] 含蓄地，暗中地 goodwill [ˌɡʊdˈwɪl] 善意，友好，亲切 on track [ɒn træk] 在正轨上，朝着正确的方向进行 sympathetic [ˌsɪmpəˈθetɪk] 同情的，有同情心的 easy conscience [ˈkɒnʃəns] 问心无愧，内心坦然 appraise [əˈpreɪz] 评价，评估，估量 benignancy [bɪˈnaɪɡnənsi] 善意，仁慈；良性 punitive [ˈpjuːnɪtɪv] 惩罚性的，严厉的，苛刻的， arrogant [ˈærəɡənt] 傲慢的，自大的，自负的 upbraid [ʌpˈbreɪd] 责备，责骂，训斥 identify with 与…密切相关，认同 kickstart [ˈkɪkstɑːt] 启动，发起，促使…开始 pitiless arena [ˈpɪtiləs əˈriːnə] 无情的舞台，冷酷的竞技场 self - doubting [self ˈdaʊtɪŋ] 自我怀疑的，缺乏自信的 unworthiness [ʌnˈwɜːðinəs] 无价值，不值得，不配 panicked [ˈpænɪkt] 惊慌的，恐慌的，慌乱的 reassurance [ˌriːəˈʃʊərəns] 安慰，慰藉，安心 sadism [ˈseɪdɪzəm] 病态的残忍；施虐癖；虐待狂 malice [ˈmælɪs] 恶意，怨恨，恶念 respectable [rɪˈspektəbl] 值得尊敬的，体面的，相当好的 verdict [ˈvɜːdɪkt] 裁决，判断，定论 spirits sink [ˈspɪrɪts sɪŋk] 情绪低落，精神消沉 be jealous of [ ˈdʒeləs] 嫉妒，羡慕 solid [ˈsɒlɪd] 结实的，可靠的，坚实的 roar [rɔː(r)] 吼叫，咆哮，轰鸣 mob [mɒb] 喧嚷的群众，暴民 upstream [ˌʌpˈstriːm] 向上游，逆流；（某事件的）前阶段 alarmed enquiry [əˈlɑːmd ɪnˈkwaɪəri] 惊恐的询问，担忧的询问 once and for all 一劳永逸地，彻底地，永远地 ample doses of soothing [ˈæmpl ˈdəʊsɪz][ˈsuːðɪŋ] 大量的安抚；充足的慰藉 till-now 到现在为止的，一直以来的 🏫翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】