临时决定好约茶山
潘总说要省油钱 要把车停在小王家 然后小毛驴来接我到小王家 在一起开车去茶山
结果结果 接到我往回开没一下小毛驴就没电了
但是两个人都是公主不愿意轻易脚踩大地 两个人就蜗牛一样靠最后的电慢慢挪动 于是自行车还有行人都超越我们了 连交警路过我们旁边都不愿意停下来罚我们
幸亏是两个人噢 才变的有趣 要是一个人我可能要气死啦 最后最后的两个红绿灯 我坐着小毛驴然后潘总下来推我到小王家
接着换了油车去茶山 好多弟弟妹妹噢[抱一抱]
尹家肉蛋堡 上次打九价的时候跟小王没吃到这次终于吃到了 好吃
plana的汉堡也好好吃 菠萝牛肉的赞!下次来还要吃!
每次来都必喝的黄瓜汁!
由于不吃榴莲所以没给小王点榴莲味的鸡蛋仔 改奶油的 嘻嘻
爆浆麻薯也好好吃
口袋馍居然没开门
镇口小吃广场居然不开了 再也不知道原来老的小吃街炸脆皮年糕的老爷爷去哪了[泪]
潘总说要省油钱 要把车停在小王家 然后小毛驴来接我到小王家 在一起开车去茶山
结果结果 接到我往回开没一下小毛驴就没电了
但是两个人都是公主不愿意轻易脚踩大地 两个人就蜗牛一样靠最后的电慢慢挪动 于是自行车还有行人都超越我们了 连交警路过我们旁边都不愿意停下来罚我们
幸亏是两个人噢 才变的有趣 要是一个人我可能要气死啦 最后最后的两个红绿灯 我坐着小毛驴然后潘总下来推我到小王家
接着换了油车去茶山 好多弟弟妹妹噢[抱一抱]
尹家肉蛋堡 上次打九价的时候跟小王没吃到这次终于吃到了 好吃
plana的汉堡也好好吃 菠萝牛肉的赞!下次来还要吃!
每次来都必喝的黄瓜汁!
由于不吃榴莲所以没给小王点榴莲味的鸡蛋仔 改奶油的 嘻嘻
爆浆麻薯也好好吃
口袋馍居然没开门
镇口小吃广场居然不开了 再也不知道原来老的小吃街炸脆皮年糕的老爷爷去哪了[泪]
#双语阅读#【想睡个好觉?你可以这样训练自己的大脑!】
1. Make a schedule, and stick to it
每天在固定时间起床和上床
Melatonin is a hormone produced by the body to regulate when you get sleepy and when you wake up. As night approaches, levels of melatonin rise, becoming a signal to the body that it's time for bed. Production of melatonin is stopped by light -- so levels naturally fall as daylight approaches, getting you ready to greet the day.
褪黑素是身体分泌的一种激素,你什么时候感到困,什么时候醒来,都靠这种激素来调节。随着黑夜降临,褪黑素的水平就会升高,暗示身体该睡觉了。光线会阻止身体分泌褪黑素,所以白天来临时褪黑素水平就会下降,让你准备好迎接新的一天。
To work properly, the release of this hormone needs to occur at regular times, said clinical psychologist and sleep expert Michael Grandner. So if your bedtime and wake up time change from day to day or on weekends, he said, your sleep rhythms aren't predictable and the body doesn't know how to respond.
临床心理学家、睡眠专家迈克尔·格兰德纳指出,为了让身体正常分泌褪黑素,你必须规律作息。如果你的上床和起床时间每天都不一样或者一到周末就改变,身体就无法预测你的睡眠节奏,也就不知道如何作出反应。
Therefore it's important to have a standard wake up time, even on weekends, vacations or after a night of poor sleep.
因此每天在固定时间起床很重要,即使是周末、假期或是前一天晚上没睡好也不应该例外。
2. Don't lay in bed awake
不要醒着躺在床上
It's a golden rule in sleep medicine, backed by "decades of data," Grandner said. In fact, he said this tip is so powerful that when used in his sleep clinic it "can even beat prescription sleep medications."
格兰德纳说,这是有“数十年数据”支持的一条睡眠医学黄金法则。事实上,这条法则在他的睡眠诊所中“甚至比处方药还管用”。
"The best sleep tip you can ever give somebody is get up -- don't lay in bed awake but not sleeping," Grandner said. "Whether it's the beginning of the night or the middle of the night, if you've been awake for 20 or 30 minutes, get up and reset. Maybe you just need five minutes to get sleepy, or maybe an hour, but don't spend that time awake in bed."
格兰德纳说:“你可以给出的最好的睡眠建议就是醒了就起床,不要醒着躺在床上。无论是刚入夜还是夜已深,如果你躺在床上二三十分钟都睡不着,就起床调整一下。也许你只需要5分钟就能感觉到困意,也许需要一小时,但是这段时间不要醒着躺在床上。”
Why is that so important? Because lying in bed awake can form an association in your brain that can lead to chronic insomnia, Grandner explained. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired.
为什么这条法则如此重要呢?格兰德纳解释道,因为醒着躺在床上会在大脑中形成关联,从而导致长期失眠。这样一来,床就不再是你安眠的舒适窝,而成为你辗转反侧心生焦虑并在疲惫中醒来的地方。
Establishing that positive relationship between the bed and sleep can be beneficial on nights where your schedule has to be erratic due to work or travel, Grandner added.
格兰德纳补充道,在床和睡眠之间建立正向联系还有益于你在被工作或旅游打乱作息的夜晚入眠。
"Let's say you need to go to bed extra early," he said. "The bed now has the power to help overcome your racing mind and allow you to fall asleep."
他说:“比如说你需要提早上床睡觉。床将能帮助你安抚纷繁的思绪,让你酣然入睡。”
3. Change your attitude about sleep
改变对睡眠的心态
Many people view sleeping as the final thing they have to do in a jam-packed day, worth delaying to catch up on housework, schoolwork, office work or the latest binge-worthy television series.
许多人将睡眠视为忙碌的一天后要做的最后一件事,为了完成家务、作业、工作或追新剧,晚点再睡也没事。
That thinking needs to be changed, Grander said.
格兰德纳说,这种想法必须改变。
"Don't see your sleep as the amount of time you have left in your day," he advised. "See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow."
他建议:“不要将睡眠时间看成你一天中剩下的时间,而是将其看成为了高效的明天而休整的时间。”
It may sound like a small shift in thinking, but it's an important one, Grander added.
格兰德纳补充道,或许这听起来只是想法上的一个小小改变,但却很重要。
Most adults need between seven and eight hours of sleep to be fully rested, according to the US Centers for Disease Control and Prevention. So if a person needed to rise at 7 am each day, backtiming eight hours would require a bedtime of 11 pm.
美国疾病控制与预防中心指出,大多数成人需要7到8小时睡眠时间才能得到充分休息。因此如果一个人每天要在早上7点起床,倒推8个小时睡眠时间应该是晚上11点。
"Now you know when you have to stop and get ready to go to bed whether you're done or not," Grander said. "The problem is we don't stop, and we don't disconnect. And that's to our detriment and it makes the next day more stressful."
格兰德纳说:“现在你知道,只要到了睡觉时间,无论你活干完了没有,你都必须停下来,准备上床睡觉。问题在于我们不愿停下来,不愿放下。这将损害我们的睡眠质量,并让接下来的一天压力更大。”
1. Make a schedule, and stick to it
每天在固定时间起床和上床
Melatonin is a hormone produced by the body to regulate when you get sleepy and when you wake up. As night approaches, levels of melatonin rise, becoming a signal to the body that it's time for bed. Production of melatonin is stopped by light -- so levels naturally fall as daylight approaches, getting you ready to greet the day.
褪黑素是身体分泌的一种激素,你什么时候感到困,什么时候醒来,都靠这种激素来调节。随着黑夜降临,褪黑素的水平就会升高,暗示身体该睡觉了。光线会阻止身体分泌褪黑素,所以白天来临时褪黑素水平就会下降,让你准备好迎接新的一天。
To work properly, the release of this hormone needs to occur at regular times, said clinical psychologist and sleep expert Michael Grandner. So if your bedtime and wake up time change from day to day or on weekends, he said, your sleep rhythms aren't predictable and the body doesn't know how to respond.
临床心理学家、睡眠专家迈克尔·格兰德纳指出,为了让身体正常分泌褪黑素,你必须规律作息。如果你的上床和起床时间每天都不一样或者一到周末就改变,身体就无法预测你的睡眠节奏,也就不知道如何作出反应。
Therefore it's important to have a standard wake up time, even on weekends, vacations or after a night of poor sleep.
因此每天在固定时间起床很重要,即使是周末、假期或是前一天晚上没睡好也不应该例外。
2. Don't lay in bed awake
不要醒着躺在床上
It's a golden rule in sleep medicine, backed by "decades of data," Grandner said. In fact, he said this tip is so powerful that when used in his sleep clinic it "can even beat prescription sleep medications."
格兰德纳说,这是有“数十年数据”支持的一条睡眠医学黄金法则。事实上,这条法则在他的睡眠诊所中“甚至比处方药还管用”。
"The best sleep tip you can ever give somebody is get up -- don't lay in bed awake but not sleeping," Grandner said. "Whether it's the beginning of the night or the middle of the night, if you've been awake for 20 or 30 minutes, get up and reset. Maybe you just need five minutes to get sleepy, or maybe an hour, but don't spend that time awake in bed."
格兰德纳说:“你可以给出的最好的睡眠建议就是醒了就起床,不要醒着躺在床上。无论是刚入夜还是夜已深,如果你躺在床上二三十分钟都睡不着,就起床调整一下。也许你只需要5分钟就能感觉到困意,也许需要一小时,但是这段时间不要醒着躺在床上。”
Why is that so important? Because lying in bed awake can form an association in your brain that can lead to chronic insomnia, Grandner explained. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired.
为什么这条法则如此重要呢?格兰德纳解释道,因为醒着躺在床上会在大脑中形成关联,从而导致长期失眠。这样一来,床就不再是你安眠的舒适窝,而成为你辗转反侧心生焦虑并在疲惫中醒来的地方。
Establishing that positive relationship between the bed and sleep can be beneficial on nights where your schedule has to be erratic due to work or travel, Grandner added.
格兰德纳补充道,在床和睡眠之间建立正向联系还有益于你在被工作或旅游打乱作息的夜晚入眠。
"Let's say you need to go to bed extra early," he said. "The bed now has the power to help overcome your racing mind and allow you to fall asleep."
他说:“比如说你需要提早上床睡觉。床将能帮助你安抚纷繁的思绪,让你酣然入睡。”
3. Change your attitude about sleep
改变对睡眠的心态
Many people view sleeping as the final thing they have to do in a jam-packed day, worth delaying to catch up on housework, schoolwork, office work or the latest binge-worthy television series.
许多人将睡眠视为忙碌的一天后要做的最后一件事,为了完成家务、作业、工作或追新剧,晚点再睡也没事。
That thinking needs to be changed, Grander said.
格兰德纳说,这种想法必须改变。
"Don't see your sleep as the amount of time you have left in your day," he advised. "See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow."
他建议:“不要将睡眠时间看成你一天中剩下的时间,而是将其看成为了高效的明天而休整的时间。”
It may sound like a small shift in thinking, but it's an important one, Grander added.
格兰德纳补充道,或许这听起来只是想法上的一个小小改变,但却很重要。
Most adults need between seven and eight hours of sleep to be fully rested, according to the US Centers for Disease Control and Prevention. So if a person needed to rise at 7 am each day, backtiming eight hours would require a bedtime of 11 pm.
美国疾病控制与预防中心指出,大多数成人需要7到8小时睡眠时间才能得到充分休息。因此如果一个人每天要在早上7点起床,倒推8个小时睡眠时间应该是晚上11点。
"Now you know when you have to stop and get ready to go to bed whether you're done or not," Grander said. "The problem is we don't stop, and we don't disconnect. And that's to our detriment and it makes the next day more stressful."
格兰德纳说:“现在你知道,只要到了睡觉时间,无论你活干完了没有,你都必须停下来,准备上床睡觉。问题在于我们不愿停下来,不愿放下。这将损害我们的睡眠质量,并让接下来的一天压力更大。”
【太原市迎泽区郝庄镇观家峪村:让过路的车停下来】
“自从东西山旅游公路通车以来,村子周边的生态环境好了。如何实现村民增收?怎样让过路的车在观家峪村停下来呢?”观家峪村党支部书记杨健总是在琢磨这个问题。
观家峪村位于太原市迎泽区郝庄镇东部半山区,地下有丰富的煤炭储量,曾是太原东山热闹的产煤区,村民靠开煤矿、烧白灰,一度成为郝庄镇最富裕的村庄之一。2003年以来,村里响应政府号召,3个煤口子被封闭。
十几年来,观家峪村在修复生态、发展旅游、促进农业发展不断探索。现在,路通了,景美了,环境越变越好,村民收入逐步提高,渐渐走出一条转型之路。
“家里的姑娘都嫁到城里了,她们都喜欢吃我种的有机绿色杂粮和蔬菜,每天在村里,种种地既能有事干,也能绿化环境,还多了一份收入,真是太好了。”家住南湾渠70多岁的谢奶奶开心地说,“看着打了一辈子交道的土地撂荒,真是既心痛又无奈,这两年村里政策好了,政府帮我们把撂荒地都整出来了,路也修好了,种地几乎零成本,我年龄大重活也干不动了,到了春种的时候村干部和党员们就会过来帮忙播种,秋收的时候帮我收割,村里也有磨坊常年供大家免费使用,平时只用花些时间打理一下就行,我们都特别高兴,也愿意继续耕种。而且自从路通了后,越来越多的往来车辆停在我们村买这些农产品,也就更有干劲了,听说今年政府还准备给我们购买种地保险,收成不好的话还有保险补偿,真是越来越好了”。
观家峪村党支部书记杨健介绍道,“村里的地形以山地丘陵为主,路不好走,大型机械上不去,耕种主要靠人力,人们也就不想干了,现在国家扶持农业,村委会出资帮大家种,人们就又回来了,截至去年一年,全村复耕撂荒地130余亩,总耕种面积280余亩,种有玉米、大豆、杂粮等,时常有市区里的人专程来我们村买下杂粮,特别抢手”。
提到观家峪农业发展的现状杨健说道:“村里本身可耕种面积少,农业发展仍是农户规模小,农产品未形成产业链,农户销售能力弱。村子位于松小线沿路,东西山旅游公路又贯穿全村,自从两条路都修通后,过往的车辆和人流越来越多,我们就经常在想如何吸引市区的人到村里来,如何利用这一位置优势,让过路的车辆停下来,切实让老百姓的利益实现最大化”。
为改变这一现状,观家峪村“两委”准备进一步盘活村集体经济,推出具有参与性的农耕体验、果树认养、农家乐等,基本农田由村集体为农民春耕秋收,通过助农惠民项目,发展帮销模式。
“我们的目标是实现农业、农村、村民同城区的社区、居民健康发展、良性互动,积极探索农村与社区协调发展新模式。一句话,就是加快建设产业兴旺、农民富裕、生态宜居的社会主义新农村。”这是杨健的计划。
封了煤口子,堵住粗放发展之路;找到新路子,建设美丽富裕新农村。十几年来,观家峪村走出了一条很有“心得”的发展道路。
“自从东西山旅游公路通车以来,村子周边的生态环境好了。如何实现村民增收?怎样让过路的车在观家峪村停下来呢?”观家峪村党支部书记杨健总是在琢磨这个问题。
观家峪村位于太原市迎泽区郝庄镇东部半山区,地下有丰富的煤炭储量,曾是太原东山热闹的产煤区,村民靠开煤矿、烧白灰,一度成为郝庄镇最富裕的村庄之一。2003年以来,村里响应政府号召,3个煤口子被封闭。
十几年来,观家峪村在修复生态、发展旅游、促进农业发展不断探索。现在,路通了,景美了,环境越变越好,村民收入逐步提高,渐渐走出一条转型之路。
“家里的姑娘都嫁到城里了,她们都喜欢吃我种的有机绿色杂粮和蔬菜,每天在村里,种种地既能有事干,也能绿化环境,还多了一份收入,真是太好了。”家住南湾渠70多岁的谢奶奶开心地说,“看着打了一辈子交道的土地撂荒,真是既心痛又无奈,这两年村里政策好了,政府帮我们把撂荒地都整出来了,路也修好了,种地几乎零成本,我年龄大重活也干不动了,到了春种的时候村干部和党员们就会过来帮忙播种,秋收的时候帮我收割,村里也有磨坊常年供大家免费使用,平时只用花些时间打理一下就行,我们都特别高兴,也愿意继续耕种。而且自从路通了后,越来越多的往来车辆停在我们村买这些农产品,也就更有干劲了,听说今年政府还准备给我们购买种地保险,收成不好的话还有保险补偿,真是越来越好了”。
观家峪村党支部书记杨健介绍道,“村里的地形以山地丘陵为主,路不好走,大型机械上不去,耕种主要靠人力,人们也就不想干了,现在国家扶持农业,村委会出资帮大家种,人们就又回来了,截至去年一年,全村复耕撂荒地130余亩,总耕种面积280余亩,种有玉米、大豆、杂粮等,时常有市区里的人专程来我们村买下杂粮,特别抢手”。
提到观家峪农业发展的现状杨健说道:“村里本身可耕种面积少,农业发展仍是农户规模小,农产品未形成产业链,农户销售能力弱。村子位于松小线沿路,东西山旅游公路又贯穿全村,自从两条路都修通后,过往的车辆和人流越来越多,我们就经常在想如何吸引市区的人到村里来,如何利用这一位置优势,让过路的车辆停下来,切实让老百姓的利益实现最大化”。
为改变这一现状,观家峪村“两委”准备进一步盘活村集体经济,推出具有参与性的农耕体验、果树认养、农家乐等,基本农田由村集体为农民春耕秋收,通过助农惠民项目,发展帮销模式。
“我们的目标是实现农业、农村、村民同城区的社区、居民健康发展、良性互动,积极探索农村与社区协调发展新模式。一句话,就是加快建设产业兴旺、农民富裕、生态宜居的社会主义新农村。”这是杨健的计划。
封了煤口子,堵住粗放发展之路;找到新路子,建设美丽富裕新农村。十几年来,观家峪村走出了一条很有“心得”的发展道路。
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