双语阅读：别浪费钱了，福奇博士说不能靠吃补品来提高免疫力
福奇博士说，别老想着吃补品，做好这三件事就可以让免疫系统保持最佳状态
翻译：涂博士（微信号：jefftu95）
福奇博士平时服用两种维生素片（维生素C和D）来补充他的饮食结构。
对于普通公众，他建议只需要做到下面三件事就够了：保持充足的睡眠，保持健康的饮食习惯以及避免或减轻压力。这是保持免疫系统健康强大的三种最有效的方法。
他说：“这比服用任何补品要健康得多。”
在现在这个新冠病毒疫情大流行的时候，很多人把安东尼·福奇（Anthony Fauci）博士的话语扭曲成他从未真正说过的话，对此他已经习惯了。
在我们最近的一次午餐时间聊天中，这位美国国家过敏和传染病研究所的所长说：“我的话总是被人断章取义的拿出来，导致更多的误解，对此我已经习惯了。”
当福奇博士在一次电视节目中告诉女演员詹妮弗·加纳（Jennifer Garner）他服用两种补品（维生素D和维生素C）时，这个情况又出现了。
当时他说：“如果人们想要摄取一克左右的维生素C，那没什么问题。”
然后网上就有人开始拿他的话做文章，以此作为他知道一些我们不知道的东西的证据，好像他在隐藏有关灵丹妙药的信息。
但是他并没有推荐普通大众这样做，也没有暗示补充维生素片能够保证大家不生病。他说当时他只是在回答一个问题。
福奇博士说：“当人们问我平时服用哪种维生素补品时，我已经非常清楚地说明了这一点，我会尽力去解释。”
如果你现在问福奇博士，他仍然会毫不犹豫地说，控制疫情大流行的最佳方法是他这几个月来一直不停地建议采取的措施：保持双手的卫生（勤洗手），戴口罩和保持社交距离。
“有充分的证据表明，如果你的维生素D水平较低，那么你更容易受到感染”
福奇博士说：“有时候当人们不大出去晒太阳的时候，他们会缺乏维生素D，因此我的维生素D水平通常就很低，所以我开始服用维生素D药片，现在我的维生素D水平正常了。”
从许多科学研究中我们知道，人体缺乏维生素D会增加感染的风险，而且这个结论在冠状病毒大流行期间再次获得了证明。
福奇博士说：“有充分的证据表明，如果你的维生素D水平较低，那么周围存在病毒感染时，你更容易被感染，那些数据都是非常好的数据。”
维生素D除了可以减少体内的炎症外，还可以帮助我们的身体吸收钙，保持骨骼健康强壮，因此对于所有年龄和肤色的人来说，确保他们摄入足够的维生素D都是有益的。
但这并不意味着每个人都需要赶去药店买那些多维生素片，大多数健康专家都认为这些补品基本上都是无用的。
福奇博士说：“当你谈论多种维生素复合片和草药以及其它东西如何提高了免疫力时，实际上并不是这些东西增强了免疫力，很可能这些东西只是起到了一个安慰剂作用。”
你可以从一小碗草莓或生青椒中获取所需的维生素C
维生素C和维生素D一样，是另一种强大的营养素，它帮助我们的身体吸收铁。
福奇博士建议的维生素C片的量（1,000毫克）对大多数人来说有点高，特别是如果你每天都吃一些水果和蔬菜，而不仅仅是午餐只吃比萨，那么你吃的水果蔬菜里面已经有维生素C了。
梅奥诊所和哈佛大学健康中心均表示，每天对大多数人来说，适量的维生素C约100毫克就足够了（尽管专家们认为，低于2000毫克的摄入不会对你造成什么伤害。）
换句话说，你基本上可以从一小碗草莓，或者一把生青椒，或者二小碗煮熟的甘蓝中获得身体所需的维生素C。
中国的一些研究人员最近在测试大剂量的服用维生素C对人们对抗新冠病毒是否有所帮助，但目前结果尚无定论。
对于我们大多数人来说，吃适量的新鲜农产品并定期晒太阳可能就足够了。 （但如果你还是不放心，建议你去咨询你的医生。）
从科学上讲，如果你想做更多有助于预防感染的事情，靠增加维生素的摄入量是不可行的。
福奇博士说：“如果你真的想让你的免疫系统保持最佳状态，那么应该做的就是那些普通正常的事情。”
福奇博士提高免疫力的三大秘诀就是：
1.“获得适量的睡眠。”
对于我们大多数人来说，这是每晚七个到八个小时的睡眠时间。
2.“良好的饮食。”
前面提到的那些富含维生素的水果和蔬菜都对提高免疫系统健康有所帮助。
改进饮食结构可以从地中海式饮食开始，地中海式饮食是指富含蔬菜，橄榄油，全谷类，鱼类和一些水果的饮食。
3.“尽量避免或减轻严重的压力和焦虑，我们知道压力和焦虑有时会影响免疫系统。”
要缓解压力和焦虑，最好的（也是最简单的）自己在家就可以做的方法有：进行定期运动，冥想，深呼吸，洗热水澡放松，接受按摩，听音乐，独自消磨时间以及与自己喜欢的人或狗一起出去玩。
福奇博士在谈到他的三个秘诀时说：“这比给自己吃任何补品都要健康得多。”
在开始阅读英文原文之前，请先复习下列核心词汇：
vitamin - n. 维生素，维生素片
immune - adj. 免疫的
optimally - adv. 最佳地
cost - v. 花费
supplement - n. 补充物
diet - n. 饮食
alleviate - v. 减轻
stress - n. 压力，焦虑
potent - adj. 有强效的
pandemic - n. 疫情，（疾病）大流行
twist - v. 扭曲
context - n. 上下文
take out of context - 断章取义
misconstrue - v. 误解（别人的言行）
allergy - n. 过敏反应
infectious - adj. 可传染的
gram - n. 克
tout - v. 标榜，推销
evidence - n. 证据
silver bullet - 银色子弹，灵丹妙药
mandate - v. 要求，命令
endlessly - adv. 不停地
hygiene - n. 卫生
mask-wearing - 戴口罩
social distancing - （保持）社交距离
propensity - n. 习惯，习性
infect - v. 感染
deficient - adj. 缺乏的
reduce - v. 减少
inflammation - n. 炎症
absorb - v. 吸收
calcium - n. 钙
bone - n. 骨骼
herb - n. 草药
boost - v. 提高
immunity - n. 免疫力
placebo - n. 安慰剂
effect - n. 效果
strawberry - n. 草莓
a cup of - 一小杯
pepper - n. 椒
raw - adj. 生的
nutrient - n. 营养
absorb - v. 吸收
iron - n. 铁
amount - n. 数量
dose - n. 一剂
meditate - v. 冥想
massage - n. 按摩
deep breathing - 深呼吸
hang out - 出去玩
tip - n. 小秘诀
在复习了以上词汇后，请将下面的英文原文一口气读完，不要在中途停下来去查那些不认识的单词。有了上面的核心单词打底，你完全可以将整篇文章读完并且理解里面的大致意思。记住，你只要做到大致明白就可以了。
阅读能力和阅读量成正比，要提高阅读量，必须是大量的泛读，如果要对每个不懂的单词都去查字典，那么就不可能通过大量的泛读来提高你的阅读量。
这篇英语原文是《涂博士雅思辅导课》直播班上用来训练学员快速阅读的文章之一。能够快速阅读各个领域的原版文章并找出文中的核心内容，是真正学好英语的最最基础的技能之一，另一个最最基础的技能就是听得懂原版的广播。有了这两个最最基础的技能打底，学员就可以利用好网上大量的原版英语文章和听力资源，不出国就可以把自己沉浸在英语的环境当中。在建立起强大的语感之后，口语和写作能力都会自然成长起来。
如果你对某篇泛读文章特别喜欢，可以在泛读一遍以后再慢慢地精读。如果在精读的过程中对某些句子不是太明白需要讲解，或者你希望以后多看到哪方面的双语阅读，欢迎在《我要模考网》公众号上留言或直接联系涂博士（微信号：jefftu95）。
Forget vitamins: Fauci says the 3 best things 'to keep your immune system working optimally' cost nothing
Hilary Brueck, Business Insider
Dr. Anthony Fauci supplements his diet with two vitamins: C and D.
For the general public, he recommends getting enough sleep, maintaining a healthy diet, and avoiding or alleviating stress as the three most potent ways to keep your immune system strong.
"That is much more healthy living than giving yourself supplements of anything," he said.
Dr. Anthony Fauci is, at this point in the pandemic, getting used to having his words twisted around into things he never really said.
"Always, always it'll get taken out of context and misconstrued," the director of the National Institute of Allergy and Infectious Diseases said during our recent lunchtime chat. "I've gotten used to living with that."
Recently, the issue came up when he told the actress Jennifer Garner that he takes two supplements: vitamin D and vitamin C.
"If people want to take a gram or so of vitamin C, that would be fine," he said at the time.
Certain corners of the internet started touting his words as evidence that he knows something we don't, as if he were hiding information about a silver bullet.
But he was not mandating the practice for the general public, nor was he suggesting popping vitamins is a surefire way to avoid getting sick. Rather, he said, he was just answering a question.
"I had made it very clear when people asked about what vitamins I take, and I try to explain it," Fauci said.
If you ask him, Fauci will still say, without question, the best ways to control the pandemic are the measures he's been recommending endlessly for months: good hand hygiene, mask-wearing, and social distancing.
'There is good evidence that if you have a low vitamin D level, you have more of a propensity to get infected'
"Sometimes people when they don't get out in the sun a lot, they're deficient in vitamin D — so my vitamin D level was generally low," Fauci said. "I started taking vitamin D supplements, and now my vitamin D level is normal."
We know from many scientific studies that being deficient in vitamin D can put you at greater risk of infection, and that finding has held true again during the coronavirus pandemic.
"There is good evidence that if you have a low vitamin D level, that you have more of a propensity to get infected when there are infections around," Fauci said. "Those data are pretty good data."
In addition to reducing inflammation in the body, vitamin D also helps our bodies absorb calcium, keeping bones healthy and strong, so it's good for people of all ages and colors to make sure they're getting enough.
But that doesn't mean everyone needs to run out and get a multivitamin. Most health experts agree those are virtually useless pills.
"When you talk about the multiple multivitamins and the herbs and the things that people do to so-called boost immunity, that really doesn't boost immunity and may have a better placebo effect than anything else," Fauci said.
You can get the vitamin C you need from a cup of strawberries or raw green peppers
Vitamin C, like vitamin D, is another powerful nutrient. It helps our body absorb iron.
But the amount that Fauci suggests (1,000 milligrams) is a little high for most people — especially if you're eating some fruits and veggies every day and not just having pizza for lunch.
Both the Mayo Clinic and Harvard Health say a more moderate dose of about 100 mg of vitamin C a day should be sufficient for most people (though experts agree that anything under 2,000 milligrams won't really hurt you.)
In other words, you can basically get what you need from a cup of strawberries, a few handfuls of raw green bell peppers, or 2 cups of cooked kale.
Some researchers in China have recently been testing if giving people high doses of vitamin C might help when they are fighting coronavirus infections, but the results aren't conclusive yet.
For most of us, eating a moderate amount of fresh produce and getting in the sun regularly are probably good enough. (But ask your doctor if you're really worried about it.)
If you want to do more of the things that may help prevent infections before they start, scientifically speaking, then popping vitamins is not the way to go.
"If you really want to keep your immune system working optimally, there are things that you do that are normal things," Fauci said.
Fauci's top 3 immunity tips:
1. "Get a reasonable amount of sleep."
For most of us, that's seven to eight hours of pillow time a night.
2. "Get a good diet."
All those vitamin-rich fruits and veggies mentioned above will help.
Generally, leaning into to a Mediterranean-style diet, rich in vegetables, olive oil, whole grains, fish, and some fruit, is a great place to start.
3. "Try to avoid or alleviate severe stress, which we know can sometimes impact the immune system."
Some of the best (and simplest) homegrown ways to counter stress include getting regular exercise, meditating, practicing deep breathing, relaxing into a hot bath, receiving a massage, listening to music, spending time alone, and hanging out with your favorite person or pooch.
"That is much more healthy living than giving yourself supplements of anything," Fauci said of his three tips.
