托?？荚囍薪?jīng)常會(huì)遇到加試的情況，這是很常見(jiàn)的情況?？忌枰赖氖峭懈ｉ喿x加試題是肯定要做的，因?yàn)樵O(shè)置加試的目的是測(cè)試托?？荚嚸看慰荚嚨臏?zhǔn)確性，所以考生要認(rèn)真對(duì)待。下面小編給大家?guī)?lái)托福閱讀經(jīng)典加試：亞歷山大帝國(guó)覆滅后的發(fā)展。

托福閱讀經(jīng)典加試：亞歷山大帝國(guó)覆滅后的發(fā)展

亞歷山大大帝之后，他的王國(guó)分裂為三個(gè)，然后又被羅馬人統(tǒng)治了(有道題問(wèn)，在亞歷山大帝國(guó)覆滅后，由哪個(gè)勢(shì)力統(tǒng)治)下面，又講尼羅河埃及的發(fā)展~其中的Greece創(chuàng)造了一種文明， 不好意思單詞忘了，有點(diǎn)復(fù)雜。文章講述了文明的發(fā)生，影響。由於涉及到一些歷史人物和位址，單詞怪怪的，不過(guò)題目不是很困難。

托福閱讀背景材料之什么樣的人適合創(chuàng)業(yè)

Starting a business is a lot like becoming a parent. Not only do you have to prepare for your start-up emotionally and financially，but you have to be committed to its constant needs until it's mature enough to hum along on its own. And even then (much like a child) it will always need you in some capacity，no matter how old it gets.

創(chuàng)業(yè)很像當(dāng)父母。你不僅要在感情上和財(cái)務(wù)上為自己的企業(yè)做好準(zhǔn)備，還必須滿足它持續(xù)不斷的需求，直到它足夠成熟可以自行運(yùn)轉(zhuǎn)。即便到了那個(gè)時(shí)候(很像長(zhǎng)大的孩子)，它仍然總是需要你投入一定的精力，無(wú)論它有多么成熟。

Here are five questions to ask before you start your own business：

在你考慮自立門戶之前，不妨問(wèn)問(wèn)自己以下五個(gè)問(wèn)題：

1. Am I passionate about my product or service? 我對(duì)自己的產(chǎn)品或者服務(wù)充滿熱情嗎?

Let's face it：the start-up phase is stressful. You will find yourself questioning whether you've made the right decision，especially when the hours are long and the initial profits (if any) are lean. As the business owner，you're also chief salesperson for your company. Your enthusiasm for your product or service— whether it's hand-knit sweaters or top-notch tax preparation— is often the difference that hooks customers，lands deals and attracts investors. It's unwise to start down the path of entrepreneurship unless you've got a zeal that will get you through rough patches and keep you interested long after the initial enthusiasm has faded.

讓我們直面這樣的事實(shí)：創(chuàng)業(yè)初期你會(huì)面臨壓力很大。你會(huì)發(fā)現(xiàn)自己在不斷質(zhì)疑是否做出了正確的決策，尤其是在工作時(shí)間很長(zhǎng)、但最初的利潤(rùn)卻很少的情況下。作為企業(yè)所有人，你還是企業(yè)的主要銷售人員。你對(duì)于自己產(chǎn)品或者服務(wù)──無(wú)論它是手織毛衫還是一流的稅務(wù)服務(wù)──的熱情常常是抓住客戶、取得合約以及吸引投資者的與眾不同之處。除非你抱有能夠幫助自己度過(guò)艱難時(shí)日并且在最初的熱情逐漸消退之后的很長(zhǎng)時(shí)間里仍能保持濃厚興趣的熱忱，否則開始創(chuàng)業(yè)之路將是不明智的選擇。

2. What is my tolerance for risk? 我容忍風(fēng)險(xiǎn)的程度如何?

Whether it's quitting your day job or signing a lease on a new space，nothing about starting a business is for the faint of heart. Just ask Ina Garten，who bought a specialty-foods store called The Barefoot Contessa in East Hampton，New York，in 1978 and has since branched out into cookbooks，television and a line of products. Garten tells aspiring entrepreneurs that you have to 'be willing to jump off the cliff and figure out how to fly on the way down.' Even with enough passion to launch a thousand ventures，you could find any number of circumstances hastening your failure：a location that turns out to be less than ideal，a problem with city or state zoning boards or a kink in the supply chain that can't easily be ironed out. There's no guarantee of success，or even a steady paycheck. If you're risk-averse，entrepreneurship probably isn't the right path for you.

無(wú)論是辭掉平日的工作，還是簽署新的租約，創(chuàng)業(yè)的方方面面都不是為意志薄弱的人準(zhǔn)備的。問(wèn)問(wèn)艾娜加滕(Ina Garten)就好了。她在1978年買下了紐約州東漢普敦的一家特色食品商店The Barefoot Contessa，從此一發(fā)不可收拾，擴(kuò)展至烹飪書籍、電視等領(lǐng)域，并推出了一系列產(chǎn)品。加滕告訴那些滿懷抱負(fù)的企業(yè)家，你必須“愿意跳下懸崖，搞清楚在下降的過(guò)程中如何飛行?！奔幢隳阌凶銐虻臒崆橥瞥鲆磺Ъ移髽I(yè)，你還是可能會(huì)發(fā)現(xiàn)加速失敗的各種情形：不太理想的地點(diǎn)，與城市或者州分區(qū)有關(guān)的麻煩，無(wú)法輕易擺脫的供應(yīng)鏈問(wèn)題等等。沒(méi)有成功的保證，甚至是穩(wěn)定的薪水。如果你不愿冒險(xiǎn)，創(chuàng)業(yè)恐怕不是適合你走的路。

3. Am I good at making decisions? 我善于做出決策嗎?

No one else is going to make them for you when you own your own business. Consider how you might handle these early decisions：Do I work from home or do I lease office space? Do I hire employees? Do I pursue high-end clients or sell to the masses? Do I incorporate? Do I advertise? Do I borrow money from friends or family? Do I use my entire savings? Keep in mind that the decision-making process only gets more complicated as time goes on，once you have employees or clients depending on you. The choices you make can lead to success or downfall，so you must feel confident in your ability to make the right call.

當(dāng)你擁有自己的企業(yè)后，別人不會(huì)為你做出決策。想想你可能會(huì)怎么應(yīng)對(duì)這些早期的決策：我是在家辦公，還是在外租用辦公室?我要不要雇傭員工?我要爭(zhēng)取高端客戶，還是面向大眾銷售?我要不要組建法人公司?我要不要打廣告?我要不要從朋友或者家人那里借錢?我要不要用掉自己所有的積蓄?記住，一旦你開始有員工或者客戶依賴于你，決策的過(guò)程只會(huì)隨著時(shí)間的推移愈加復(fù)雜。你所做出的決策可能會(huì)直接導(dǎo)致成功或者失敗，因此你必須對(duì)自己做出正確決策的能力充滿信心才行。

4. Am I willing to take on numerous responsibilities? 我愿意承擔(dān)多方面的責(zé)任嗎?

While a corporate employee focuses on a special skill or role within the larger corporation，a business owner must contribute everything to the business. Solo entrepreneurs in particular must be versatile and play a number of roles，from chief salesperson and bookkeeper to head marketer and bill collector. If juggling many roles doesn't suit you，entrepreneurship probably won't，either. The recent economic downturn has made it more important than ever for business owners to have a good working knowledge of their companies' finances. While you will undoubtedly learn much on this topic from getting your hands dirty，the more knowledge you have in advance，the better prepared you'll be.

雖然企業(yè)的員工往往會(huì)關(guān)注一種特殊的技能或者角色，但是企業(yè)主必須為企業(yè)盡其所能。尤其是單打獨(dú)斗的創(chuàng)業(yè)者必須是多面手，發(fā)揮多種作用，從銷售、會(huì)計(jì)，到市場(chǎng)營(yíng)銷、收款，他要無(wú)所不能。如果在許多角色之間不斷轉(zhuǎn)換不適合你的話，創(chuàng)業(yè)可能也不會(huì)適合你。最近的經(jīng)濟(jì)衰退更使企業(yè)主深諳企業(yè)財(cái)務(wù)變得無(wú)比重要。雖然你無(wú)疑將會(huì)從實(shí)踐中不斷學(xué)習(xí)財(cái)務(wù)知識(shí)，但是你提前知道的越多，你就越有準(zhǔn)備。.

5. Will I be able to avoid burnout? 我能夠避免身心透支嗎?

Working seven days a week，losing touch with friends，abandoning old hobbies and interests and not making time for loved ones can quickly lead to burnout in the midst of starting up— and ultimately to business failure. That's what happened to James Zimbardi，an entrepreneur in Orlando，F(xiàn)lorida，who says he didn't know any better when he started his first company in 1997 and worked as hard as possible，for as long as possible，until his creativity，enthusiasm and energy were sapped. By 2002，he was a broken man— the business took a downturn，and so did his personal life. Now Zimbardi is at work on his second company，Allgen Financial Services，and sticking to better habits to maintain work/life balance，such as not working on Sundays，making time for hobbies such as sailing and salsa dancing，and building close ties with other business owners through a faith-based support network.

一周七天整日忙于工作，與朋友失去聯(lián)系，放棄原來(lái)的愛(ài)好和興趣，無(wú)法為自己所愛(ài)的人抽出時(shí)間，這些都可能會(huì)很快導(dǎo)致創(chuàng)業(yè)過(guò)程中的身心透支──并且最終導(dǎo)致企業(yè)破產(chǎn)。這正是佛羅里達(dá)州奧蘭多的創(chuàng)業(yè)者詹姆斯辛巴迪(James Zimbardi)的經(jīng)歷。辛巴迪說(shuō)，他在1997年成立自己第一家公司的時(shí)候懵懵懂懂，只會(huì)拼命努力工作，廢寢忘食，直到他的創(chuàng)造力、熱情和精力消失殆盡。到2002年的時(shí)候，他已經(jīng)是一個(gè)散了架的人──企業(yè)陷入了低迷期，而他的個(gè)人生活也遭遇了挫折。如今，辛巴迪正在組建他的第二家公司Allgen Financial Services，這次他堅(jiān)持保持良好的習(xí)慣維持工作、生活平衡，比如說(shuō)周日不工作，為帆船和風(fēng)情拉丁舞等愛(ài)好留出時(shí)間，通過(guò)一個(gè)宗教信仰支持網(wǎng)絡(luò)與其他企業(yè)主建立密切的關(guān)系等等。

Take some time to mull over these questions，do some soul-searching，and then if you think you have what it takes，go for it.

花點(diǎn)時(shí)間想想這些問(wèn)題，不妨進(jìn)行深刻的自我反省。如果你還是認(rèn)為自己具備創(chuàng)業(yè)所需的條件，那么就放手去干吧。

托福閱讀背景材料之如何經(jīng)營(yíng)品牌聲譽(yù)

In February, Google found itself in an unusual position: out of step with its customers. When the company launched Buzz, its social networking service, it faced a barrage of criticism from users who objected to the way it had automatically enrolled users of Gmail, its e-mail service, into the new offering. Their gripe was that it would make their private contacts public. Google was stung by the uproar but put it down to a mistake made in good faith and quickly made Buzz optional.

2月，谷歌(Google)發(fā)現(xiàn)自己陷入了一個(gè)不同尋常的境地：與客戶步調(diào)不合。公司推出社交網(wǎng)絡(luò)服務(wù)Buzz時(shí)，遭到用戶的猛烈批評(píng)，他們反對(duì)谷歌將電子郵件Gmail的用戶自動(dòng)注冊(cè)為新服務(wù)的用戶，抱怨這會(huì)公開自己的私密聯(lián)系人。這場(chǎng)騷亂對(duì)谷歌造成了打擊，但公司將此歸為無(wú)心之失，并迅速把Buzz變成可選服務(wù)。

For a company that ranked second in a recent survey by Fortune magazine of the world's most admired companies, getting it so wrong with users was uncomfortable. It also begged the question of how a company known for being so intuitively connected to consumers could get it so wrong.

在《財(cái)富》(Fortune)雜志近期的世界最受尊敬公司調(diào)查中，谷歌排名第二。對(duì)這樣一家公司來(lái)說(shuō)，對(duì)用戶的了解錯(cuò)到如此地步是令人不安的。這也提出了一個(gè)問(wèn)題：一家以與消費(fèi)者心有靈犀而出名的公司怎么會(huì)犯錯(cuò)呢?

Google had established its reputation on the back of the functionality and ease of use of its search engine, a stream of popular innovations and a declared commitment to free access to information and the democratisation of the internet. Estimates vary wildly, but in 2009 one research agency, Millward Brown Optimor, valued the Google brand at 0bn.

谷歌的聲譽(yù)依賴于搜索引擎的功能性和易用性、接連不斷廣受歡迎的創(chuàng)新、以及對(duì)自由獲取信息和網(wǎng)絡(luò)民主化的公開推崇。市場(chǎng)對(duì)谷歌品牌價(jià)值的估算相去甚遠(yuǎn)，但2009年，研究機(jī)構(gòu)Millward Brown Optimor對(duì)它的估值為1000億美元。

But, even before the furore over Buzz, there were signs of cracks in the edifice. Google's reputation took a beating over its decision to enter the Chinese market, where it initially agreed to government demands to censor search results, only to recant and redirect users to a non-censored site in January based in Hong Kong. Observers wondered if the decision to enter China in the first place had compromised Google's founding values, summed up in its unofficial motto: "Don't be evil."

然而，甚至在Buzz事件引發(fā)眾怒之前，谷歌大廈便已出現(xiàn)了裂痕。進(jìn)軍中國(guó)市場(chǎng)的決定給谷歌的聲譽(yù)造成了沖擊——谷歌最初接受了中國(guó)政府對(duì)搜索結(jié)果進(jìn)行審查的要求，但在今年1月被迫放棄，并將用戶重新鏈接至香港的站點(diǎn)(最近為了申請(qǐng)延長(zhǎng)其在中國(guó)的ICP牌照，谷歌不再把中國(guó)內(nèi)地用戶自動(dòng)轉(zhuǎn)往其香港站點(diǎn)——編者注)。觀察人士懷疑最初進(jìn)軍中國(guó)的決定是否損害了谷歌的創(chuàng)始價(jià)值觀：用其非官方的座右銘總結(jié)就是“不做惡”。

Google, of course, is not the only brand to have seen its reputation suffer recently. The public image of Goldman Sachs, the investment bank, has suffered in the wake of the credit crunch with a famous article in Rolling Stone magazine describing the organisation as a "great vampire squid wrapped around the face of humanity". BPis widely perceived to have compounded the damage done to its image by the oil spill in the Gulf of Mexico through a poor public relations and crisis management strategy in its aftermath.

當(dāng)然，谷歌不是最近聲名受損的惟一品牌。信貸危機(jī)爆發(fā)后，投資銀行高盛(Goldman Sachs)的公眾形象也受到了損害，《滾石》(Rolling Stone)雜志上一篇著名的文章將該公司描述為“纏繞在人性面孔上的巨大吸血烏賊”。而外界廣泛認(rèn)為，英國(guó)石油(BP)事后不力的公共關(guān)系和危機(jī)管理戰(zhàn)略，進(jìn)一步加重了墨西哥灣原油泄漏事件對(duì)其形象的損害。

What affects reputations in turn affects brands. It is too soon to say how badly the Goldman Sachs and BP brands will be affected but it seems certain that they will be. And what all of these examples highlight is how hard it is to manage reputations.

影響聲譽(yù)的事情反過(guò)來(lái)也會(huì)影響到品牌。要判斷高盛和英國(guó)石油的品牌會(huì)受到多么嚴(yán)重的沖擊，現(xiàn)在還為時(shí)過(guò)早，但沖擊似乎已不可避免。這些例子都突顯出管理聲譽(yù)有多么困難。

Rohit Deshpandé, professor of marketing at Harvard Business School, says the pressures to grow mean that some businesses, and start-ups in particular, forget to adapt their strategies as they become bigger. "When you are growing, your focus is on growing rapidly and you tend to be opportunistic about growth," he says. "You are not thinking about the vision and strategy. You are doing everything, so you have no time to sit back and think about things."

哈佛商學(xué)院(HBS)營(yíng)銷學(xué)教授羅希特?德什潘德(Rohit Deshpandé)表示，增長(zhǎng)的壓力會(huì)讓部分企業(yè)(尤其是初創(chuàng)企業(yè))在發(fā)展壯大時(shí)忘記調(diào)整自己的戰(zhàn)略?！霸诎l(fā)展階段，你的關(guān)注重點(diǎn)是迅速成長(zhǎng)，對(duì)于發(fā)展往往抱著機(jī)會(huì)主義心態(tài)，”他說(shuō)?！澳銢](méi)有考慮到愿景和戰(zhàn)略。你什么事都要做，所以沒(méi)有時(shí)間坐下來(lái)想事情?！?/p>

In other cases, companies lose sight of the core values that define their brand. "Brands are attitudes and perceptions in customers' minds," says Patrick Barwise, a professor of marketing at London Business School and chairman of Which?, the consumer organisation. Successful reputations, he says, are built on customer experience. Those companies that have built strong global brands, such as Apple and Procter & Gamble, have done so by first creating a strong customer promise and then delivering on that promise consistently.

在其他一些案例中，企業(yè)忘記了詮釋其品牌的核心價(jià)值觀。“品牌就是顧客心目中的態(tài)度和認(rèn)知，”倫敦商學(xué)院(LBS)營(yíng)銷學(xué)教授、消費(fèi)者組織Which的主席帕特里克?巴韋斯(Patrick Barwise)表示。他說(shuō)，成功的聲譽(yù)建立在顧客的體驗(yàn)上。打造了知名國(guó)際品牌的公司，如蘋果(Apple)和寶潔(P&G)，都是先對(duì)顧客做出強(qiáng)有力的承諾，接著不間斷地履行這個(gè)承諾，才取得成功。

Other companies start out well and then lose their way. Café chain Starbucks was a very powerful and successful brand in North America, in part because it became very good at delivering what customers wanted. But somewhere along the way, says Prof Deshpandé, hubris set in. "It was so focused on growth by opening new stores that it lost touch with its core customers," he says. As a result in some markets, such as the UK, Starbucks has seen its image and reputation decline.

還有一些企業(yè)開頭不錯(cuò)，但后來(lái)迷失了方向。連鎖咖啡店星巴克(Starbucks)曾是北美地區(qū)一個(gè)非常強(qiáng)大和成功的品牌，部分原因就在于它非常善于滿足客戶需求。但在發(fā)展過(guò)程中，德什潘德表示，傲慢不知不覺(jué)地滋生了?！八^(guò)于重視發(fā)展壯大，不斷開設(shè)新店，以至于失去了與核心顧客的聯(lián)系，”他表示。結(jié)果在英國(guó)等部分市場(chǎng)，星巴克的形象和聲譽(yù)都直線下落。

Prof Deshpandé adds that most companies make a big mistake by relegating brand management issues to the marketing department.

德什潘德補(bǔ)充表示，大多數(shù)公司都犯了個(gè)大錯(cuò)：把品牌管理事務(wù)托付給了營(yíng)銷部門。

Martin Roll, chief executive of brand consultancy VentureRepublic, agrees. Many companies, he says, think of brands only in terms of advertising and positioning. "Most companies do not put brands at the heart of their strategy," he says.

品牌咨詢公司VentureRepublic首席執(zhí)行官馬丁?羅爾(Martin Roll)對(duì)此表示贊同。他說(shuō)，許多公司只是從廣告和定位的角度去考慮品牌?！按蠖鄶?shù)公司沒(méi)有把品牌作為戰(zhàn)略的核心?！?/p>

Another challenge for companies is how to manage their reputations as their operations become more global. It was easier for Google, for example, to adhere to its motto when it operated in open markets such as the US and western Europe but in a more controlled economy, such as China, this proved more tricky.

企業(yè)面臨的另一個(gè)挑戰(zhàn)是，在業(yè)務(wù)進(jìn)一步全球化之時(shí)，如何管理品牌聲譽(yù)。例如，當(dāng)谷歌在美國(guó)和西歐等開放市場(chǎng)里經(jīng)營(yíng)時(shí)，要堅(jiān)守自己的信條會(huì)比較容易，但在中國(guó)這樣管控更加嚴(yán)格的經(jīng)濟(jì)體，問(wèn)題就會(huì)更加棘手。

A similar difficulty is faced by Asian companies as they try to grow outside their home markets. The Tata group, for example, is India's biggest and most valuable brand but the country's own brand image is weak in the west. Apart from IT services, India is considered by many to be a source of low-cost, low-quality goods and services. How can Tata transcend that image? One option is to follow the example of Sony and create a global brand that is not country-specific.

當(dāng)亞洲企業(yè)試圖在本土市場(chǎng)以外發(fā)展時(shí)，也面臨類似的難題。比如，塔塔集團(tuán)(Tata)是印度最大、最有價(jià)值的品牌，但在西方，這個(gè)國(guó)家自身的品牌形象很弱。除了IT服務(wù)之外，許多人都將印度視為廉價(jià)低質(zhì)商品和服務(wù)的來(lái)源。塔塔如何才能超越這種形象?選擇之一是效仿索尼(Sony)，打造一個(gè)沒(méi)有國(guó)別色彩的全球化品牌。

托福閱讀背景知識(shí)之那些越吃心情越好的食物

The saying “you are what you eat” may have some merit when it comes to your mood. Many people fail to realize that a majority of the chemicals that regulate our moods actually come from the nutrients in the food we eat.

有句話怎么說(shuō)來(lái)著，“吃什么可以決定心情”，要想改善心情，食物可以幫大忙。很多人都沒(méi)有意識(shí)到我們食物中富含很多營(yíng)養(yǎng)化學(xué)物質(zhì)，這些都對(duì)提升心情有好處哦。

If your mood is not what you'd like it to be, stock up on foods that will give you a much-needed boost.

如果心情不是很好，那就吃點(diǎn)會(huì)讓你開心的食物來(lái)個(gè)好心情大爆發(fā)吧。

Cold Water Fish 冷水性魚類

A deficit in omega-3 fatty acids can reduce the efficiency or movement of neurotransmitters such as serotonin, which can throw your mood off balance.

缺乏ω-3脂肪酸會(huì)降低諸如神經(jīng)遞質(zhì)5-羥色胺的分泌，這將會(huì)使情緒失衡。

Cold water fish like salmon, tuna or sardines can put you back on track and offer an easy snacking source to boost your mood and satisfy your appetite.

像大馬哈魚、金槍魚以及沙丁魚這類的冷水性魚類可以讓你回到正軌，可當(dāng)零食來(lái)吃，既能改善心情，還能大飽口福哦。

Nuts 堅(jiān)果

Nuts are another great source of omega-3 fatty acids. This option works especially well for vegetarians.

堅(jiān)果也是富含ω-3脂肪酸的食物之一。這可是素食主義者的最好選擇哦。

Spruce up oatmeal with a variety of walnuts, pecans and almonds or experience the mood-boosting benefits of nuts with a peanut butter snack bar when you’re in a rush and a little flustered.

在燕麥里加點(diǎn)核桃、胡桃和杏仁，或是在忙碌疲憊時(shí)吃根花生醬能量棒享受一下堅(jiān)果帶來(lái)的好心情吧。

Spinach 菠菜

Adding folic acid to your diet can increase the serotonin levels in your brain and calm your mood at the same time. Cooked spinach is a good source of folic acid.

在飲食中添加點(diǎn)葉酸可以提高大腦中血清素水平，同時(shí)能放松心情，而煮熟的菠菜里富含葉酸。

When your mood is low, fix yourself a salad of spinach, lima beans and chopped root vegetables to boost your spirits and your folate intake.

情緒低落時(shí)，不如吃個(gè)菠菜、青豆和切碎的蔬菜根沙拉吧，這樣可以改善心情，同時(shí)保證葉酸攝入哦。

Whole Grains 全谷類

Get a daily dose of selenium by incorporating more whole grains into your diet. A lack of selenium can make you anxious, irritable, hostile and depressed.

飲食里加點(diǎn)粗糧能補(bǔ)充每日所需的硒，缺硒會(huì)讓你焦慮易怒，敵對(duì)且壓抑。

Opt for whole-grain breads and cereals to start your day off on the right foot and in the best state of mind.

選擇全谷類面包或谷類能保證你每天心情舒暢哦。

High-Protein Foods 高蛋白食物

Fill your daily diet with high-protein foods such as oats, bananas, dried dates and low-fat dairy products to jump start your new attitude. These snacking sources provide the best sources for tryptophan.

每日餐飲中加入燕麥、香蕉、干棗等高蛋白低脂肪食物能讓你心情大好，這些小吃可都富含色氨酸哦。

Tryptophan plays an important role in regulating mood, and decreasing tryptophan can lead to increased aggression. It is not produced by our body naturally, so it’s critical that we get it from our diet.”

色氨酸在調(diào)節(jié)情緒上起著至關(guān)重要的作用，缺乏色氨酸會(huì)導(dǎo)致負(fù)面情緒增加。由于我們?nèi)梭w無(wú)法自然分泌出色氨酸，所以不妨在飲食里有意識(shí)的攝入一點(diǎn)吧。

Fresh Fruits and Veggies 新鮮水果和蔬菜

Eating healthy tastes good and helps you feel better. Toss out those sugar-packed treats and stock up on fresh fruits and veggies.

飲食健康不僅是一種享受同時(shí)還能改善心情。別再吃那些添加大量糖分的零食啦，選擇新鮮的水果和蔬菜吧。

Sugar spikes and drops your blood sugar, leaving you feeling cranky and moody. Changing your diet can be difficult, but you have to be able to tolerate temptations.”

糖分會(huì)使血糖峰值下降，讓你變得暴躁和喜怒無(wú)常。改變飲食的確十分困難，但是你必須能抵擋誘惑。

Fiber-Rich Foods 高纖維食物

Kormeili recommends attacking that bad mood with fiber. Foods rich in soluble fiber, such as barley, apples, oranges, sweet potatoes, carrots and beans can drastically boost your mood and spruce up your good cheer.

認(rèn)為想要對(duì)抗壞情緒，不妨試試?yán)w維吧。那些富含可溶性纖維的食物，如大麥、蘋果、橙子、甜土豆、胡蘿卜和大豆可以大大提升你的情緒哦。

They slow down the absorption of sugar in your blood and therefore potentially lessen blood sugar and mood swings.

這些會(huì)減緩血液中對(duì)糖分的吸收，從而降低血糖，防止情緒波動(dòng)。

Pumpkin Seeds 南瓜籽

You don’t have to wait for the fall season to break out the pumpkin seeds. High in tryptophan and zinc, pumpkin seeds are calming and offer a great snack to help balance blood sugar during any season.

其實(shí)你不用等到秋天來(lái)收集南瓜籽啦。由于富含色氨酸和鋅，南瓜籽是絕好的零食，可以在任何時(shí)候平衡血糖哦。

Spice up the seeds and your taste buds by baking them with sea salt, turmeric, ginger and pepper.

要想有滋味點(diǎn)，不如試試干炒，外加海鹽、姜黃、生姜和胡椒。

Eggs 雞蛋

Start your day off with a homemade breakfast that will boost your mood and your energy level. Eggs have amino acids for making feel-good chemicals like serotonin. They are great for breakfast and getting a good start to the day to prevent blood sugar swings.

早起吃一頓愛(ài)心早餐能提升心情和能量哦。雞蛋富含讓人心情好的化學(xué)物質(zhì)氨基酸，如血清素。早餐吃雞蛋是絕好的選擇，開啟美好的新一天，還能防止血糖浮動(dòng)。

So whip up an omelet, boil an egg for a midday snack or scramble eggs with your favorite veggies and feel the mood-boosting effects.

所以無(wú)論是煎雞蛋，煮雞蛋，中午吃或是和喜歡的蔬菜配在一起，都能讓你覺(jué)得心情大好。

Vitamin C Sources 富含維他命C食物

Mild to moderate deficiency of vitamin C may be associated with increased nervousness and anxiety. Boost your immunity, protect against toxins and improve your mood by adding more oranges, bell peppers, potatoes, broccoli, kale and leafy greens to your diet.

輕度及中度缺乏維生素C會(huì)增加緊張和焦慮。想要提高免疫力，抗毒，提高心情，就多吃點(diǎn)諸如橘子、燈籠椒、土豆、西蘭花、羽衣甘藍(lán)這樣的食物。

Dark green leafy vegetables like spinach, kale and chard contain plenty of calming magnesium as well as good amounts of the B vitamins.

深綠色葉子的蔬菜，比如菠菜、甘藍(lán)和甜菜富含鎂以及大量的維生素B。

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