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高中英語課本新人教版選擇性必修三 Unit 2課文翻譯（英漢對照）
【Reading and Thinking】
HABITS FOR A HEALTHY LIFESTYLE
健康的生活方式需養成的習慣
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.
在成長過程中，青少年會變得越來越獨立，并且開始自己做決定。然而，在這一時期，他們中的一部分人容易養成不良習慣。如果任其發展，在他們長大成人后，這些不良習慣可能會導致更為嚴重的有害習慣。例如，一些青少年可能吸煙成癮或酗酒，造成身心健康問題。防止此類有害習慣主宰青少年的生活是至關重要的。他們必須學會早早認清不良習慣并作出適當的改變。
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.
改變不良習慣從來都不是一件容易的事情，即使你三番五次地嘗試。有句基于亞里士多德哲學的名言：“我們反復做的事情造就了我們。”從很多方面看，我們的生活方式是我們所作出的選擇的總和。我們選擇做某件事，接著我們反反復復地做這件事。不久之后，這項選擇就變得自然而然，成為一種更加難以改變的習慣。好消息是，如果我們了解習慣是怎么運作的，我們就可以作出改變。
According to modern psychology, we must first learn about the “habit cycle”, which works like this:
根據現代心理學，我們必須首先了解“習慣循環”，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“觸發因素”，即一個行動、事件或狀況，充當要做某事的訊號。
Secondly, there is a “routine”, the regular action you take in response to the cue.
第二是“慣常行為”，即你響應觸發因素而采取的常規行動。
Thirdly, there is the “reward”, the good thing or feeling we get from the routine.
第三是“回報”，即我們從慣常行為中獲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，當我們感到不高興時（觸發因素），我們會吃很多不健康零食（慣常行為），這讓我們感到快樂（回報）。這一回報使我們更有可能繼續這一循環，從而形成了依賴不健康零食這一不良習慣。
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.
為了促進我們不良習慣的積極改變，我們必須首先審視我們的不良習慣循環，然后嘗試去改變它們。為了做到這一點，我們可以把來自我們不良習慣循環的信息與我們自己的積極想法結合起來。例如，我們可以試著將一個消極的慣常行為替換為一個更積極的東西。因此，當我們再次感到不高興時（觸發因素），我們可以聽幾首自己最喜愛的音樂（慣常行為），而不是吃零食，這會使我們感到放松（回報）。除了改變不良習慣之外，我們還可以利用習慣循環來養成良好的習慣。例如，當我們走到電梯前的時候（觸發因素），我們的慣常行為是乘坐電梯，但是我們可以改為走樓梯，從而將上述慣常行為改變為一個更積極的事情。
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.
我們中很多人試圖迅速改變不良習慣，一旦沒有立刻成功，我們往往變得悲觀，繼而放棄。事實上，改變不良習慣的最佳方法不是一蹴而就，而是需要一段時間。正如中國哲學家老子所說：“千里之行，始于足下。”一步似乎很小，卻至關重要。為了實現改變這一目標，一個人必須展示出一定程度的自制力，不斷地邁出許多小步。畢竟，戒除不良習慣并非易事。
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!
對年輕人來說，有大量的時間可以改變不良習慣。然而，能幫助你的“魔力丸”或刪除鍵并不存在；你必須思考自己的不良習慣，選定一些作出改變。你有能力構建一種充滿良好習慣的快樂、健康的生活！
【Using Language】
Dear Editor,
尊敬的編輯：
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.
參加了你們舉辦的有關健康和生活方式選擇的夏令營之后，我意識到我幾乎從來沒有感覺好過，無論在身體上還是心理上。我經常感到昏昏欲睡和頭暈目眩。不過最令人擔憂的是，我很容易得流感，而且經常牙痛。
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.
在夏令營尾聲，我聽到“改變世界，從改變自己做起”這句話，這激發了我的動力。有一次，牙醫給我做檢查時告訴我，我的三餐攝入了過量糖分，損害了我的牙齒和健康。我下定決心改變我生活中的兩件事：不吃含糖的任何東西，定期鍛煉身體。
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，我不再買我過去每天都要吃的糖果、餅干和含糖飲料。每次和朋友們出去時，我都會從家里帶零食，也就是沒有添加任何糖分的東西：水果、堅果、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.
我的鍛煉很簡單：我每天在室外積極活動至少30分鐘。有時，我會和堂（表）親打乒乓球或羽毛球；有時，我會跳上滑板，在街區滑行，或是長時間散步。
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.
結果棒極了。在身心上，我感覺比以往任何時候都更有活力、更加強壯。現在，夜里我能酣然入睡。我也不再受流感病毒或牙痛的折磨。我認為，最棒的是我對自己的感覺。我感到我能掌控自己的生活。為自己作出選擇是我力所能及的。我能夠改變自己。我只需去嘗試。
Yours truly,
Wang Lu
此致
敬禮！
王璐
Dear Editor,
尊敬的編輯：
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.
自從參加了有關個人生活選擇的夏令營后，我開始分析自己的選擇，尤其是我做了些什么來放松自己，以及它是如何影響我的整個生活的。
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.
高中開始后，我感到壓力重重，總是通過玩電腦游戲來放松自己。我十分著迷，沒日沒夜地打游戲。打游戲很好玩，但過后我卻感到更加疲憊不堪！因此，夏令營之后，我意識到調整自己的生活方式是非常重要的。我決定掌控自己的生活，尋找其他的放松方式。
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.
不和我的朋友們一起玩網絡游戲是一件十分困難的事情，因為我癡迷其中。不過我意識到要想成功戒癮，我必須用別的東西來取代它。于是，我思考該嘗試些什么。攀巖、打保齡球、看喜劇片、打籃球都是我考慮過的取而代之的事情。
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.
現在，爸爸每個月與我結伴去攀巖。這改善了我的健康，增加了我的幸福感，（從而）提高了我的生活品質。攀巖使我精神煥發，與爸爸共度了更多的時光，而且結交了新的朋友。
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.”
嘗試新的放松方式六個月后，我感到精力充沛多了。我感覺我可以讓自己變得更好。如果這對我來說是真的，那么也許真的有可能讓世界變得更加美好。正如甘地所說：“欲變世界，先變其身。”
Sincerely,
George Fielding
此致
敬禮！
喬治·菲爾丁

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