Что такое здоровая диета?

Молочные продукты содержат большое количество протеина и кальция, а также много витаминов. Выбирайте обезжиренные или молочные продукты с низким содержанием жира по вкусу. И питание без насыщенных жиров.

Йогурт во многом заменяет мороженое.

Продукт, подобный чипсам, выпечке, сладостям, крекерам и жареной пище содержит большое количество жира, сахара и холестерина.

Слишком много холестерина может навредить вашим сосудам и затруднить поступление крови к сердцу.

Хорошо не посещать заведения, торгующие фастфудом, которые продают гамбургеры и другую жирную пищу.

Нет ни одного безупречного продукта, поэтому разнообразное питание и его правильное употребление – ключ к здоровой диете.

Ex.10. Crossword

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Text 4.

Ex.1..

Low-calorie foods, sugary drinks, saturated fats, fried food, high-calorie foods, eliminate fast -food, a high cholesterol intake, heart disease, a healthy eating, diary products.

Ex.3.Heart disеase, diabetes, arthritis, some cancer, myocardial infarction, high blood pressure, stroke, gallbladder disease, kindey disease, blindness.

Ex.4.

-F,-T,-T,-T,-T,-F,-T

Ex.5.

1. The excess weight is the result of overeating.

2. Obesity is developing gradually.

3. It’s necessary to control your weight.

4. Reasons of your overweight:

-An unbalanced eating.

-Bad habits of eating.

-The system of fast –food.

-Inactive lifestyle.

-High blood cholesterol.

.-Breaking of metabolism.

Ex.6.

1. Obesity increases the risk of many diseases.

2. You must use more calories than you eat.

3. Fruits and vegetables are lower in calories.

4. You control your weight eating fruits and vegetables.

5. Avoid foods like chips and candy.

6. Good sources of protein include turkey or chicken.

7. Nuts and seeds are part of a balanced diet.

Ex.8

Ischemic heart disease ,myocardial infarction, high blood pressure, abnormal cholesterol level ,deep vein thrombosis, pulmonary embolism, cellulitis, diabetes 2, complications during pregnancy, fatty liver disease, cholecystitis , depression, obesity, osteoarthritis.

Ex.9

1. Olive oil is used most frequently for cooking (by me).

2. Vegetables from the dark green or orange/red colour group are eaten by my friend.

3. A little low-fat is spread on my bread (by me).

4. Weight-related diseases are prevented with a healthy weight.

5. Low-calorie foods are chosen every day (by us).

6. The patient’s insulin level was tested yesterday (by us).

7. Care of this patient was taken by the nurse.

8. Sample tissue was sent to the laboratory (by us).

9. An information about a new patient was given by a staff nurse.

Ex.10 Write a composition “Losing Weight is not Difficult” (“Терять вес – не трудно”) according to the plan.//Напишите сочинение согласно плану:

1.Выбор низко-калорийной и с пониженным содержанием жира пищи.

2.Питание небольшими порциями.

3Употребление воды вместо сладких напитков.

4.Занятия физическими упражнениями.

Part 6

Text 1

Ex 2. Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.

Ex 3. 1e,2a,3f,4b, 5c, 6h,7d

Ex 5. longer, the longest; shorter, the shortest; sillier, the silliest; greater, the greatest; whiter, the whitest; more interesting, the most interesting; merrier, the merriest; drier, the driest; more beautiful, the most beautiful; better, the best; further, the furthest; deeper, the deepest; worse, the worst.

Ex 6. 1. taller, 2. larger, 3. shorter,4. better, 5. the most beautiful, 6. better,7.easier,8. the most interesting, 9. the coldest, 10.the hottest, 11. worse, 12. faster, 13. the tallest, 14. the most attentive 15. colder.

Ex. 7. 2. will do, comes, 2.will go, is, 2. will, returns, 5. rains, shall stay, 6. will walk, is not, 7. will come, leaves, 8. leave, 9. are, shall stop, 10. miss, 11. will make, flies, 12. starts, will spend, 13. comes, 14. shall speak, see.

Ex. 8. 1T. 2F, 3T, 4F, 5T, 6T,7. T

Text 2.

Ex. 1.

Insomnia (or sleeplessness) is most often defined by an individual's report of sleeping difficulties

Sleep apnea (or sleep apnoea in British English; English pronunciation: /æpˈniːə/) is a sleep disorder characterized by abnormal pauses in breathing or instances of abnormally low breathing, 

Restless legs syndrome (RLS) or Willis-Ekbom disease is a neurological disorder characterized by an irresistible urge to move one's body to stop uncomfortable or odd sensations

Narcolepsy is a chronic sleep disorder, or dyssomnia, characterized by excessive sleepiness and sleep attacks at inappropriate times, such as while at work.

Periodic limb movement disorder (PLMD), previously known as nocturnal myoclonus, is a sleepdisorder where the patient moves limbs involuntarily during sleep, and has symptoms or problems related to the movement.

Excessive daytime sleepiness (EDS) is characterized by persistent sleepiness, and often a general lack of energy, even after apparently adequate night time sleep

Hypersomnia is a disorder characterized by excessive sleepiness

Sleepwalking, also known as somnambulism, is a sleep disorder belonging to the parasomnia family.[2] Sleepwalkers arise from the slow wave sleep stage in a state of low consciousness and perform activities that are usually performed during a state of full consciousness. 

Snoring is the vibration of respiratory structures and the resulting sound, due to obstructed air movement during breathing while sleeping

A nightmare (night + mare) is an unpleasant dream that can cause a strong negative emotional response from the mind, typically fear or horror, but also despair, anxiety and great sadness

Ex 3.

1. Insomnia is the perception of poor-quality sleep, including the inability to fall asleep or stay asleep.

2. Central sleep apnea (CSA) occurs when the brain does not send the signal to the muscles to take a breath, and there is no muscular effort to take a breath

3. During the early stages of sleep, these episodes of leg movement often last up to an hour

4. Other primary symptoms of narcolepsy include the loss of muscle tone (cataplexy), distorted perceptions (hypnagogic hallucinations), and the inability to move or talk (sleep paralysis).

5. The most common sleep disorders are insomnia, sleep apnea, restless legs syndrome, and narcolepsy

Ex 4. 1a, 2a,3c4e,5b

Ex 5. OSA- Obstructive sleep apnea, PLMD -Periodic limb movement disorder , - Restless leg syndrome, EDS -Excessive daytime sleepiness, CSA- Central sleep apnea

Ex. 6. sleepy, wake up, problems, normal, better, symptoms, quality healthy, identify, improve

Ex.7 .

Do you have difficulty falling or staying asleep?

Do you snore? 

Do you fall asleep while watching television or reading?

Do you feel tired in the daytime, even if you slept 8-10 hours the night before?

Do you have trouble functioning at work or in your daily tasks because of sleepiness?

Do you have vivid, unpleasant dreams? 

Have you ever had a sudden attack of intense sleepiness?

Ex. 8

1feels ,2. has 3. am, feel., 4. havs fallen, 5. have, 6. feels, 7. have experienced, 8. has fallen, 9. has, 10. has, tries, 11. have, 12. wake up, 13. wakes up, 14. have, 15. wake up

Ex. 9 hypersomnia, sleepwalking, snoring, nightmares, Insomnia 

sleeplessness,  parasomnia

Text 3.

Ex. 2

1. Sleep is a complex process of restoration and renewal for the body

2. Sleep is not a passive process or "switching off" of body functions

3. Sleep is believed to be important in many physiologic processes including the processing of experiences and the consolidation of memories.

4. Sleep is essential, not only for humans but for almost all animals.

5. People suffering from sleep disorders do not get adequate or restorative sleep

6. Sleep deprivation is associated with a number of both physical and emotional disturbances

7. Sleep is influenced by the circadian rhythms (regular body changes in mental and physical characteristics that occur in the course of about 24 hours)

8. The body's biological clock can help regulate the "normal" awake and sleep cycles

9. Some aspects of sleep are under genetic influence

Ex .3. 1a,2e, 3c, 4d, 5c,6a,7k, 8g,9h,10i,11j

Ex. 7 Lack of sleep can affect your immune system. People who don't get enough sleep are more likely to get sick after being exposed to a virus, such as the common cold. During sleep, your immune system releases proteins called cytokines. These substances increase in the presence of an infection, inflammation and stress. . Increased cytokines are necessary in fighting infection and regulating deeper sleep. Your body needs sleep to fight infectious diseases. The optimal amount of sleep for most adults is seven to eight hours a night.

Ex. 8.

More sleep is not always better.

In addition, other infection-fighting cells are reduced during periods of sleep deprivation.

How much sleep do you need?

School-aged children and adolescents need nine or more hours of sleep a night.

Lack of sleep can also affect how fast you recover if you do get sick.

During sleep, your immune system releases proteins called cytokines

Your body need in sleep to fight infectious diseases.

Text 4

Ex.1.

Changes in the sleep cycle do occur with aging. Deep or slow wave sleep (Stage N3) sleep declines as we age, while light sleep (Stage N1) increases with age, so that older adults may spend less time in the more restorative stages of sleep and more time in lighter sleep. Older people are also more easily aroused from sleep. While some people believe that older adults need less sleep as they get older, there is no scientific evidence that older people need less sleep than younger adults.

Ex. 2. Stage N1 sleep- c, Stage N2 sleep – a, Stage N3 sleep -b

Ex. 3.

1.F, 2.T, 3F, 4T, 5T, 6F,7T

Ex. 5. 1d, 2a, 3e, 4b, 5c, 6h, 7g, 8f, 9i

Ex. 7. Ellen Caroll has often asked herself this exact question – especially when it comes to helping her family members get the amount of sleep they need. With a son in preschool and a daughter in high school, a husband who works over 50 hours a week and aging parents, one with Parkinson's disease, Ellen's family runs the gamut when it comes to age and sleep needs. Because all of Ellen's family members have busy schedules, they often forget to put their sleep needs ahead of their other priorities. Not only does Ellen need to convince her family that getting the right amount of sleep is important, but she also needs to figure out how much sleep they really need!

Ex. 9.

1. I wake up in the morning long before I have to.

2. Some nights, I never get to sleep no matter how hard I try.

3. I go to bed I do not feel sleepy.

4. I often sleep better in an unfamiliar bedroom, such as a hotel or motel room.

5. I often feel hungry or thirsty before going to bed.

6. When I try to sleep I feel pain.

7. Pain often wakes me up or keeps me from going back to sleep.

8. I have a creeping, crawling sensation in my legs ..

9. I am a very light sleeper.

10. I am easily awakened by noises.

11. My sleep is disturbed because of bed partner.

12. Heat or cold disturbs my sleep.

13. Generally I get up in the middle of the night for a snack.

Keys

Test

Part 1 .

1. b) 12. a)

2. a) 13. b)

3. b) 14. c)

4. a) 15. a)

5. a) 16. c)

6. b) 17. b)

7. c) 18. c)

8. a) 19. a)

9. c) 20. b)

10. b) 21. a)

11. a) 22. a)

Part 2.

1 – a; 2 – c; 3 – b; 4 – a; 5 – d; 6 – a; 7 – b; 8 – a; 9 – c; 10 – b; 11 – a; 12 –c, 13 – a; 14 – b; 15 – d; 16 – b; 17. 1 – c; 2– f, 3 – h, 4 – g, 5 – a, 6 – d; 18 – b; 19 – c; 20 – a; 21 - b

Part.3.

b c a d c

d a c d a

d b c c b

a b d c a

c a d c b

d d a c b

Part 4

ANTIBODIES	proteins made by the immune system to combat a disease
BACTERIA	small organisms that can cause a disease or infection
BODY FLUIDS	blood, saliva, semen, vaginal discharge, etc
DISCHARGE	liquid that is expelled from the body openings
ORGANISM	the factor that is the cause of infection or a disease
SYMPTOMS	physical signs of a disease
VACCINE	a shot or pill that protects the body against a virus or bacteria
VIRUS	a tiny germ that lives inside your body's cells and kills them

1a, 3 a, 4 c,5 c, 6 c, 6 a,7b,8b,9c,10b,11a,12a,13b,14b,15a,

Part 5.

1а, 2с, 3в,4в, 5с, 6с, 7с, 8в, 9в, 11в, 12а, 13а, 14в, 15а, 16в, 17в, 18в, 19в, 20,21в, 22в, 23а, 24в, 25в, 26в, 27в, 28в, 29с, 30в

Part 6.

Test 1

1 more than 50 +

2 It is sleepwalking, or even sleep-driving, which is more dangerous than driving while talking on a cell phone.(+).

( Somnambulism is another word for sleepwalking, and some people have it so badly that they wander around for 30 minutes, unaware of their surroundings. This can put kids in danger, and make the occasional sleepwalker who decides to take a midnight trip to the store even more dangerous than the typical inattentive driver)

3 laughter (+)

(Strong emotions such as laughter, surprise or fear can trigger episodes of cataplexy, which last anywhere from a few seconds to several minutes. During cataplexy, muscle tone disappears, causing the person's head to drop forward or the knees to buckle. Only about one-third of people with narcolepsy have cataplexy.)

4. polysomnography( +)

(During polysomnography, you will have at least 22 electrodes attached to you. These help technologists monitor biophysiological changes during your sleep so they can then determine what's wrong.)

5. somniphobia (+)

(Nyctophobia is fear of the dark. Clinophobia is a fear of going to bed. Fear of sleeping, or somniphobia, can be caused by a number of factors, such as repeating nightmares that make you anxious about falling asleep.)

6. 40 million(+)

(According to the National Commission on Sleep Disorders Research, 40 million people have chronic sleeping disorders, and an additional 20 to 30 million have occasional sleeping problems.)

7. insomnia (+)

The U.S. Department of Health and Human Services estimates that about 60 million Americans have at least occasional episodes of insomnia every year.

8. The day is more than 24 hours long.(+)

(This neurological sleep disorder tricks your body into believing a normal day lasts longer than 24 hours, so that you sleep less often than once every 24 hours. If your body thinks a day is 36 hours, you might sleep at different times of the day, depending on when the 36-hour cycles happen to fall. Non-24 (non-24-hour sleep-wake syndrome) is common in people who are blind, although sighted people also can have it.)

9obesity (+)

(Although smoking, obesity and stress can cause or worsen sleep apnea, obesity is the most common cause. Extra weight puts pressure on the chest, causing abnormal pauses in breathing)

10. Iron (+)

(Restless legs syndrome is a sleep disorder in which you can't control your leg movements. Your legs jerk uncontrollably throughout the night, waking you up and preventing you from resting properly. Iron deficiency is one of the causes of secondary restless legs syndrome.)

11. Hallucinations (+)

Many experts believe that claims of alien abductions or demonic (incubus) visitations could be explained by the hallucinations and paralyzed body associated with sleep paralysis.

12. lifestyle changes (+)

Although therapy and medications can help, most doctors recommend lifestyle changes as the first treatment step. These can include weight loss, cutting down on caffeine, exercising more and keeping a sleeping diary.

13. a condition that causes noises inside your head (+)

Exploding head syndrome is a sleeping disorder that causes the sleeper to hear a very loud noise inside his or her head while sleeping. The sound is as loud as an explosion or gunshot. Physicians don't know what causes the disorder.

14. the timing of sleeping (+)

Circadian rhythm sleep disorders are caused by things that affect your natural body clock or biological rhythm; they have more to do with the timing of your sleep. For example, shift work sleep disorder affects people who work at night and need to sleep during the day but can't. Jet lag is another type of circadian rhythm sleep disorder.

15. talk aloud (+)

Only 4 percent of adults but more than 50 percent of children have somniloquy, which means they talk aloud in their sleep.

16. nighttime bedwetting (+)

Nighttime bedwetting is most common among children between the ages of 6 and 12. It can be caused by emotional distress, but also can be inherited, due simply to slower physical development, excessive urine output or a sign of sleep apnea in children.

17. Nikola Tesla (+)

Tesla averaged only 2 hours per night. Edison and Bonaparte slept slightly more -- about 4 hours per day.

18. wearing a dental guard (+)

Although stress can add to nighttime clenching, the most effective treatment is a dental guard -- also called a mouth guard or splint. Without treatment, you might end up with severe damage to your teeth, as well as jaw pain.

19.sleeping a different number of hours every day (+)

People who follow polyphasic sleeping patterns (either voluntarily or because of sleeping disorders) sleep for short periods throughout the day. For example, they might take 30-minute naps every 4 hours. There's no definitive proof that Da Vinci was a polyphasic sleeper, so this could be an urban legend.

20. all of the above (+)

(Mood disorders, including depression and anxiety, commonly cause sleeping disorders. There is a possible genetic link between diabetes and sleep disorders, perhaps related to melatonin. The link between heart disease and sleep apnea is strong: People who have high blood pressure, heart failure and stroke have high rates of sleep apnea. And the breathing interruptions caused by sleep apnea can raise blood pressure.)

Test 2

Snooze You Can Use—Sleep Quiz Answers

1. False is correct. Although it is a time when your body rests and restores its energy levels, sleep is an active state that affects both your physical and mental well being.

2. True is correct. Many people doze off unintentionally during the day despite getting their usual night of sleep. This could be a sign of a sleep disorder.

3. True is correct. Persistent loud snoring at night and daytime sleepiness are the main symptoms of a common and serious sleep disorder, sleep apnea. Another symptom is frequent long pauses in breathing during sleep, followed by choking and gasping for breath.

4. False is correct. Opening the car window or turning the radio up may arouse a drowsy driver briefly, but this won't keep that person alert behind the wheel. Even mild drowsiness is enough to reduce concentration and reaction time. The sleep-deprived driver may nod off for a couple of seconds at a time without even knowing it—enough time to kill himself or someone else.

5. True is correct. People with narcolepsy fall asleep uncontrollably—at any time of the day, in all types of situations—regardless of the amount or quality of sleep they've had the night before. Narcolepsy is characterized by these 'sleep attacks,' as well as by daytime sleepiness, episodes of muscle weakness or paralysis, and disrupted nighttime sleep.

6. False is correct. Insomnia has many different causes, including physical and mental conditions and stress. Insomnia is the perception that you don't get enough sleep because you can't fall asleep or stay asleep or get back to sleep once you've awakened during the night. It affects people of all ages, usually for just an occasional night or two, but sometimes for weeks, months, or even years.

7. True is correct. Restless legs syndrome (RLS) is a medical condition distinguished by tingling sensations in the legs—and sometimes the arms—while sitting or lying still, especially at bedtime. The person with RLS needs to constantly stretch or move the legs to try to relieve these uncomfortable or painful symptoms. As a result, he or she has difficulty falling asleep or staying asleep and usually feels extremely sleepy and unable to function fully during the day. Good sleep habits and medication can help the person with RLS.

8. False is correct. The human body's biological clock programs each person to feel sleepy during the nighttime hours and to be active during the daylight hours. So people who work the night shift and try to sleep during the day are constantly fighting their biological clocks. This puts them at risk of error and accident at work and of disturbed sleep. Sleeping during the day in a dark, quiet bedroom and getting exposure to sufficient bright light at the right time can help improve daytime alertness.

9. False is correct. As we get older, we don't need less sleep, but we often get less sleep. That's because our ability to sleep for long periods of time and to get into the deep restful stages of sleep decreases with age. Older people have more fragile sleep and are more easily disturbed by light, noise, and pain. They also may have medical conditions that contribute to sleep problems. Going to bed at the same time every night and getting up at the same time every morning, getting exposure to natural outdoor light during the day, and sleeping in a cool, dark, quiet place at night may help.

10. True is the correct answer. Our bodies are programmed by our biological clock to experience two natural periods of sleepiness during the 24-hour day, regardless of the amount of sleep we've had in the previous 24 hours. The primary period is between about midnight and 7:00 a.m. A second period of less intense sleepiness is in the midafternoon, between about 1:00 and 3:00. This means that we are more at risk of falling asleep at the wheel at these times than in the evening--especially if we haven't been getting enough sleep.

Test 3

1. School-aged children and teens (+)

2. Five (+)

3.  False (+)

4. All of the above (+)

5. Weight gain and poor hand-eye coordination (+)

6. B & C(+)

7. A 24-hour period of time (+)

8. Depression (+)

9. False (+)

10. All of the above (+)

11. False(+)

12. Nightmares(+)

13. All of the above (+)

14. Four (1,2,3,)

15. Heart disease, heart attack, and heart failure (+)

16. True