大學(xué)英語自學(xué)教程下冊課文(帶字幕)08

[00:00.00]Unit 8 text A Jet Lag:Prevention and Cure
[00:04.30]噴氣飛行時差綜合征的預(yù)防和治療
[00:08.59]The problem of Jet Lag
[00:12.43]is one every international traveller comes across at some time.
[00:15.52]乘噴氣式飛機因時差而引起的生理節(jié)奏的破壞是每一個跨國旅行者有時會遇到的問題。
[00:18.60]But do you have to suffer?
[00:20.34]但你必須得忍受嗎？
[00:22.07]Understand what it is,and how a careful diet can minimizeits worst effects,
[00:26.49]理解它是怎么回事,以及如何小心飲食才可以將其最壞影響減到最小程度,
[00:30.90]and your flights will be less stressful.
[00:33.08]你的飛行就不會那么緊張了。
[00:35.27] The effects of rapid travel on the body
[00:37.75]快速旅行對身體的影響
[00:40.23]are actually far more disturbing than we realize.
[00:43.05]實際上比我們意識到的更大加令人不安。
[00:45.87]Jet Lag is not
[00:47.70]乘噴氣式飛機
[00:49.53]a psychological consequence of having to readjust to a different time zone.
[00:53.07]因時差而引起的生理節(jié)奏的破壞不是必須重新調(diào)整去適合不同時區(qū)的心理影響.
[00:56.61]It is due to changes in the body's physiological regulatory mechanisms
[01:00.88]它是由于人體內(nèi)的生理調(diào)節(jié)結(jié)構(gòu)，
[01:05.15]specifically the hormonal systems,in a different environment.
[01:09.38]特別是荷爾蒙系統(tǒng)在不同環(huán)境一的變化而造成。
[01:13.61]Confused? So was John Foster Dulles,
[01:16.40] 感到迷亂了嗎? 美國國務(wù)卿約翰.福斯特.杜勒斯
[01:19.18]the American Secretary of State when he flew to Egypt
[01:24.53]to conduct negotiations on the Aswan Dam.
[01:27.26]飛往埃及進行關(guān)于阿斯旺談判時也是這樣.
[01:29.99]He later blamed his poor judgement on Jet Lag.
[01:32.93]后來,他把他的不理想的判斷歸咎于乘噴氣式飛機
[01:35.87]The effects can be used to advantage,too.
[01:38.30] 時差的影響也加以利用.
[01:40.73]President Johnson once conducted an important meeting in Guam
[01:43.85]約翰遜總統(tǒng)曾經(jīng)在關(guān)島召開重要會議,
[01:46.97]and kept the entire proceedings at Washington DC time.
[01:50.09]其所有活動都按華盛頓時間進行.
[01:53.21]The White House working personnel were as fresh as paint,
[01:56.45]白宮工作從員個個精神煥發(fā),
[01:59.69]while the locals,in this case,were jet-lagged.
[02:02.42]而在這種情況下,當(dāng)?shù)厝藢r差的反應(yīng)則很強烈.
[02:05.15]Essentially,they had been instantaneously transported to America.
[02:08.69]實際上,好像他們被飛機送到美國一樣.
[02:12.23]Now that we understand what Jet Lag is we can go some way to overcoming it.
[02:16.25]既然我們懂得了什么是噴氣式飛行時差綜合征,我們可以采取一些辦法克服它.
[02:20.28]A great number of the body's events are scheduled to occur at a certain time of day
[02:23.86]大量人體活動每天在特寫的時候發(fā)生.
[02:27.44]Naturally these have to be regulated
[02:29.62]很自然這些不得不加以調(diào)節(jié),
[02:31.80]and there are two regulatory systems which interact.
[02:34.78]人體有兩套相互影響的調(diào)節(jié)系統(tǒng).
[02:37.75]One timing system comes from the evidence of our senses and stomachs,
[02:41.23] 一個定時系統(tǒng)表現(xiàn)在我們的感覺和胃,
[02:44.70]and the periodicity we experience when living in a particular time zone
[02:47.97]以及居住在一個特寫時區(qū)時我們所經(jīng)歷的周期.
[02:51.23]The other belongs in our internal clocks
[02:54.07]另一個定時系統(tǒng)在我們的人休時鐘內(nèi)
[02:56.90](the major one of which may be physically located in a part of the brain called
[03:04.03]the suprachiasmatic nucleus)
[03:06.61](主要的一個體內(nèi)時鐘可能存在于大腦的稱為超交叉核的那部分中),
[03:09.18]which,left alone,would tie the body to a 25 hour--yes,2.5--rhythm
[03:14.01]這些人體時鐘在不受干擾時,會使人體有一個25小時,是的,25小時的生理節(jié)奏.
[03:18.84]Normally the two timers are in step,
[03:23.60]and the external cues tend to regularise
[03:26.12]一般情況下,這兩種運量器是一致的.
[03:28.64]the internal clocks to the more convenient 24 hour period.
[03:31.72]外部信號常常調(diào)節(jié)人體時鐘使之達到更大為便利的24小時周期.
[03:34.80]If,however,you move the whole body to a lime zone which is four hours different,
[03:38.74] 然而,如果你將整個身體轉(zhuǎn)移到相差4小時的時區(qū),
[03:42.67]the two clocks will be out of step,
[03:44.90]這兩個時鐘就不協(xié)調(diào)了.
[03:47.13]like two alarm clocks which are normally set together,
[03:49.86]就像兩個報時鐘通常一塊設(shè)置,
[03:52.59]but which have been reset a few hours apart.
[03:55.27]但被重新設(shè)置時相差了幾個小時.
[03:57.95]Whereas the two clocks would normally sound their alarms together
[04:00.88]盡管這兩個時鐘通常會一塊報時,
[04:03.80]now they ring at different times.
[04:05.93]但現(xiàn)在它們在不同時刻響鈴.
[04:08.06]Similarly,the body can be set for evening while the sun is rising.
[04:11.64]類似地,當(dāng)太陽升起時身體可能設(shè)定為晚上.
[04:15.22]In time the physiological system will reset itself,but it does take time.
[04:19.10]經(jīng)過一段時間之后,生理系統(tǒng)將會重新自我調(diào)整過來.但這需要時間.
[04:22.97]One easily monitored rhythm is palm sweating.
[04:25.50]一個容易監(jiān)測的節(jié)律是手掌出汗.
[04:28.02]A man flown to a time zone different by 10 hours
[04:30.90]一個飛至相差10小時的另一時區(qū)的人,
[04:33.79]will take eight days to readjust his palm sweat.
[04:36.82]要花8天去重新調(diào)整其手掌出汗的節(jié)律.
[04:39.85]Blood pressure,which is also rhythmical,takes four days to readjust.
[04:43.18]血壓也是有節(jié)律的,需花4天時間才能得到重新調(diào)整.
[04:46.51]One reason for this discrepancy is that different bodily events are controlled by different factors.
[04:50.29]這種子差異的原因是不同的身體活動由不同因素的支配.
[04:54.06]The hormone cortisol,which controls salt and water excretion
[04:57.25]控制鹽和水分排泄的皮質(zhì)醇激素
[05:00.43]is made in the morning,wherever the body is.
[05:03.31]不管身在何處,是早上產(chǎn)生的.
[05:06.18]But the growth hormone is released during sleep
[05:08.82]但生長激素是在睡眠中釋放的,
[05:11.46]whenever in the day that sleep occurs.
[05:14.10]無論何時睡眠.
[05:16.73]Normally these two hormones are separated by seven or eight hours,
[05:19.96]通常這兩種激素相隔七八個小時釋放,
[05:23.19]but if the body arrives at a destination in the early morning(local)
[05:26.52]但如果人體在一大早(當(dāng)?shù)貢r間)到達目的地
[05:29.85]and goes to sleep as soon as possible,
[05:32.19]并且忙快睡著了,
[05:34.52]the two hormes will be released simultaneously.
[05:37.61]這兩種激素將同時釋放.
[05:40.69]What can we do about it?
[05:42.52] 關(guān)于這點我們能做些什么呢?
[05:44.35]It is not feasible to wait four days until the body is used to the new time zone.
[05:47.98]等待幾天直到身體適應(yīng)新的時區(qū)是不可取的.
[05:51.61]Fortunately there is a short cut.
[05:53.68]幸好,有一條捷徑.
[05:55.76]It relies on two things--
[05:57.59]它依靠兩點---
[05:59.42]the power of the stomach to regulate-the fining of other events,
[06:02.31]胃調(diào)節(jié)其他活動定時的能力
[06:05.19]and the pharmacological actions of coffee.
[06:07.46]和咖啡的藥物作用.
[06:09.74]The basic assumptions are:
[06:11.47]基本的道理是:
[06:13.21]Coffee delays the body clock in the morning and advances it at night.
[06:16.79]咖啡在早上可以延遲人體時鐘,在晚上可以提早人體時鐘.
[06:20.37]Coffee at mid-afternoon is neutral.
[06:22.59]咖啡在下午三點左右是中性的.
[06:24.81]Protein in meals stimulates wakefulness,while carbohydrates promote sleep.
[06:28.83]食物中的蛋白質(zhì)使人不眠,而碳水化合物卻引起睡眠.
[06:32.86]Putting food into an empty stomach helps synchronize the body clock.
[06:36.04] 空腹吃食物幫助人體時鐘準(zhǔn)時.
[06:39.23]Text B Controlling Your Concentration
[06:42.16]控制你的注意力
[06:45.08]CONCENTRATION IS CENTERING YOUR ATTENTION
[06:47.50] 專心即是集中你的注意力
[06:49.91]Psychologically defined,
[06:51.64]按心理學(xué)定義,
[06:53.36]concentration is the process of centering one's attention over a period of time.
[06:56.94]專心是在一段時間內(nèi)集中注意力的過程.
[07:00.52]In practical application,however,
[07:02.49]然而,在實際應(yīng)用中,
[07:04.46]concentration is not as simple to deal successfully with
[07:06.88]成功地對待專心這個問題
[07:09.30]as the definition may imply.
[07:11.18]并不像定義中所說的那樣簡單.
[07:13.06]For this reason,it is helpful to keep the following points in mind.
[07:15.84]因此,把以下幾點記在心里是有幫助的.
[07:18.62]Your attention span varies.
[07:20.54] 你的注意力范圍是變化的.
[07:22.46]Even with the greatest effort, our span of attention fluctuates
[07:25.35] 即使付出最大努力,我們注意力的范圍還是波動的.
[07:28.24]You can demonstrate for yourself this fluctuation of attention.
[07:30.81]你可以自己證明這種注意力的波動.
[07:33.38]In a quiet room,place a watch so that it can just scarcely be heard.
[07:37.17]在一個安靜的房間里,把一塊表放在剛剛能聽到它的聲音的地方,
[07:40.96]Listen carefully and notice how the ticking increases in apparent intensity,
[07:44.34]仔細(xì)聽,注意到嘀嗒聲是如何明顯地提高強度的,
[07:47.72]fades to a point where it cannot be heard,and then increases again.
[07:50.66]繼而,衰弱互聽不到,然后又提高了.
[07:53.60]This phenomenon reveals how our span of attention fluctuates,
[07:56.42]這種現(xiàn)象提示了我們注意力范圍是如何波動的,
[07:59.24]for the intensity of the ticking is actually constant.
[08:01.82]因為嘀嗒聲的強度實際上是不變的,
[08:04.39]You pay attention to one thing at a time.
[08:06.41] 你在同一時刻注意一件事情.
[08:08.44]Evidence to date indicates that you attend to one idea at a time.
[08:11.42]至今為止的資料表明,在同一時刻你只能注意到一個念頭.
[08:14.39]It is possible for your attention to shift so rapidly
[08:16.82]你的注意力可能轉(zhuǎn)移地很快,
[08:19.25]that it seems that you attend to several concepts at once.
[08:21.98]似乎能立刻注意到幾個概念.
[08:24.71]But apparently this is only an illusion.
[08:26.75]但顯然這只是一個錯覺.
[08:28.79]In high concentration the shift from the focus of attention
[08:31.41]在高度全神貫注下,注意力的焦點轉(zhuǎn)移是在很適時時內(nèi),
[08:34.04]is of short duration and relatively infrequent.
[08:36.68]而且比較而言是很少發(fā)生的.
[08:39.31]An illustration of periods of high,moderate,and low attention.
[08:42.49]高度,適度,低注意期的說明
[08:45.66]High attention has long periods of attending and short distraction periods.
[08:48.98]高度注意有較長的注意期和很短的精神渙散期.
[08:52.30]In low attention
[08:53.81]在低注意力下,
[08:55.33]the periods of attending are short and the distraction periods long.
[08:58.25]注意期短而精神渙散期長.
[09:01.18]In moderate attention there is a mixture of the extremes.
[09:03.86]適度注意力融合了兩種極端.
[09:06.53]Thus it is easy to see that it is highly unlikely
[09:09.26]因此,顯而易見,
[09:11.99]that the student who has most of his attention centered on fancying at large
[09:15.27]把自己的注意力集中在胡思亂想上的學(xué)生
[09:18.55]will be able to recall even the major points of a lecture.
[09:21.28]甚至不能回憶起講課的要點.
[09:24.01]Lack of concentration is a symptom,not the cause,of difficulty.
[09:26.99]缺乏集中力是困難的征兆,而不是原因.
[09:29.97]When a student says "I can't concentrate",what he is really saying is,
[09:33.24]當(dāng)一個學(xué)生說"我不能集中注意力"時,他其實在說:
[09:36.52]"I can't attend to the task at hand because my distractors are too strong
[09:39.64]"因為分散我的注意力的東西太強,我不能專心于手頭的工作."
[09:42.77]DISTRACTORS ARE OF TWO SORTS--PSYCHOLOGICAL AND PHYSICAL
[09:45.80]注意力的干擾物有兩種:心理上的和物質(zhì)上的
[09:48.83]A distractor is anything which causes attention
[09:53.58]to vary from a central focal point.
[09:55.55] 干擾物是任何可以引起注意力偏離中心焦點的東西.
[09:57.53]In the study situation distractors may be thought of
[10:00.20]在學(xué)習(xí)的情況下,干擾物
[10:02.88]as either psychological or physical in nature.
[10:05.40]實際上可以被認(rèn)為是心理的或者是物質(zhì)的.
[10:07.92]Both types of distractors must be understood
[10:12.89]before the student can attempt to remedy his lack of concentration.
[10:15.71]在學(xué)生濃度補救自己的缺乏之前,應(yīng)當(dāng)首先理解這兩種類型的干擾物.
[10:18.53]Emotions are the most powerful distraetors.
[10:20.75] 情緒是最強大的干擾物
[10:22.97]The angry man forgets the pain Of injury,
[10:25.10] 生氣的人會忘記傷害的疼痛,
[10:27.23]the fearful man finds it difficult to enjoy pleasure
[10:29.60]恐懼的人會發(fā)現(xiàn)很難享受愉悅,
[10:31.98]and the tense or anxious person may react violently to the smallest of matters.
[10:35.31]緊張,焦急的人可能對極小事情反應(yīng)強烈.
[10:38.64]In the student's life there are many psychological pressures and tensions
[10:41.67]在學(xué)生生活里,有許多心理壓力和緊張,
[10:44.70]which block effective productivity.
[10:46.88]這些都影響了學(xué)習(xí)效率.
[10:49.06]The fears about making the grade
[10:50.84]對達到良好要求的擔(dān)憂,
[10:52.62]the doubts of the friendliness of a friend's behaviour
[10:57.06]and the pressures of limited finances
[10:58.94]對朋友行為是否友好的懷疑和對資金有限的壓力
[11:00.82]these are only a few of the emotional forces which affect the student.
[11:03.69]---這些僅僅是幾種影響學(xué)生的精神壓力
[11:06.57]Emotional reaction varies greatly from person to person.
[11:09.24] 情緒的瓜人與人有很大不同.
[11:11.92]Some persons gain goal and direction from their tensions
[11:14.60]一些人從他們的緊張中獲得目標(biāo)和方向,
[11:17.28]and actually do better because of them.
[11:19.20]實際上卻因此而做得更好.
[11:21.12]Others fall apart under pressure,
[11:23.00]其他人在壓力下崩潰了,
[11:24.88]while a few people do well despite the pressure.
[11:26.99]而一些人盡管有壓力卻做得很好.
[11:29.11]Physical distractors are always present and rarely understood
[11:31.89] 物質(zhì)干擾物時常存在,難以理解
[11:34.67]Our environment is much more important to how we feel and react
[11:37.34] 我們的環(huán)境對于我們?nèi)绾胃惺芎头磻?yīng)
[11:40.00]than We often think.
[11:41.58]比我們經(jīng)常認(rèn)識到的重要得多.
[11:43.16]Particularly is this true of the effect of physical distractors on mental tasks.
[11:46.43]對腦力勞動的物質(zhì)干擾的效果而言,尤為如此.
[11:49.69]One research report has shown that comprehension and retention of reading
[11:53.31]一項研究報告顯示,
[11:56.93]were decreased when students listened to lively music
[11:59.41]學(xué)生聽活潑的音樂時讀書的理解力和記憶力降低了.
[12:01.89]However,rate of reading was not affected,
[12:04.11]然而,讀書的速度未受影響,
[12:06.33]so that many students were not aware
[12:08.25]以至許多學(xué)生沒有意識到
[12:10.17]that they were affected by the background distractor.
[12:12.41]他們受到了潛在干擾物的影響.
[12:14.64]Another study found that the ability to recall accurately
[12:17.27]另一項研究發(fā)現(xiàn)準(zhǔn)確回憶的能力
[12:19.89]was affected by distracting conditions.
[12:22.13]受到份雜環(huán)境的影響.
[12:24.36]Most of the evidence indicates
[12:26.19]許多跡象表明
[12:28.02]that noise affects adversely higher mental task output.
[12:31.24]噪聲對較高級的腦力工作或成果有不利影響.
[12:34.47]Still,the effect of distractors is seldom fully appreciated by students.
[12:38.05]干擾物的影響依然沒有得到學(xué)生們的充分重視.
[12:41.63]ROUTINE AND REASONING TASKS ARE AFFECTED DIFFERENTLY BY DISTRACTORS
[12:44.87] 日常的和揄性的工作受到干擾物不同影響
[12:48.10]Many routine tasks can be performed with distraction in the background
[12:51.04] 許多日常工作能夠在有干擾的背景下完成,
[12:53.98]with little or no adverse effect on output.
[12:56.76]其結(jié)果受到很小影響或無任何不利影響.
[12:59.55]Most students have found this fact to be true from their own experience
[13:02.28]許多學(xué)生從其自身經(jīng)歷中發(fā)現(xiàn)這是一個事實.
[13:05.01]They may have had high school homework
[13:06.83]他們中學(xué)時可能有的作業(yè)
[13:08.66]which was drillor merely copying assignments.
[13:10.94]只是練習(xí)或僅僅是抄作業(yè).
[13:13.21]It was possible to do such work with the latest recordings
[13:15.85]在放著最新的唱片
[13:18.49]or the television set playing in the background.
[13:20.67]或演著電視的背景下,做這些作業(yè)是可能的.
[13:22.85]In time such students began to feel certain that they could do all work
[13:25.83]經(jīng)過一段時間以后,這些學(xué)生開始感覺
[13:28.80]routine or problem-solving-in the same manner.
[13:31.18]他們肯定能夠用同樣的方式做所有的工作---日常工作或解決問題的工作.
[13:33.56]The evidence indicates the contrary conclusion.
[13:35.74]證據(jù)卻表明了相反的結(jié)論.
[13:37.92]EXCEPTIONS MAY MISLEAD YOU
[13:40.05] 例外可能訓(xùn)導(dǎo)你
[13:42.18]Typically when students are faced with the evidence on distractors
[13:44.91] 典型的情況是,當(dāng)學(xué)生們面對關(guān)于干擾物的證據(jù)時,
[13:47.64]the argument is given that their cousin,
[13:49.91]就提出一個論據(jù)說,
[13:52.18]friend,or classmate can study in "Grand Central Station."
[13:54.85]他們的表兄弟,朋友或同學(xué)可以在紐約的"中央火車站"學(xué)習(xí),
[13:57.51]And he makes "all A's" too!
[13:59.29]而且考試可以得"全優(yōu)".
[14:01.06]There is evidence, of course,
[14:02.68]當(dāng)然,有證據(jù)表明
[14:04.30]that motivation plays an important role in overcoming the effects of distractors
[14:07.62]動機在克服干擾物的影響方面起了重要作用.
[14:10.94]and that there are considerable differences in individual spans of attention.
[14:13.81]個人注意力的范圍也有相當(dāng)大的區(qū)別.
[14:16.69]Either of these factors could account for some individuals
[14:19.21]這些事實中的任何一個
[14:21.73]being able to do well using inefficient methods.
[14:24.16]都可以解釋一些個別人能用低效的方法做得很好.
[14:26.59]The fact that some exceptional people do well under adverse conditions
[14:29.47]一些例外的人在不利條件下做得很好的事實
[14:32.36]scarcely justifies your assuming that you are exceptional in the same manner.
[14:35.69]不能證明在同一方式下你也是例外的假定.
[14:39.02]Your chances of success are higher if you avoid the distractors
[14:41.80]如果你避開那些妨礙平常學(xué)生的已知的干擾物,
[14:44.58]which are known to hinder the typical student.
[14:46.81]你成功的機會就更大些.