The meal you eat after exercising matters! No matter what time of day you exercise, the key is to follow the exercise up with meals that supply enough nutrition. For the best results, eat within thirty to sixty minutes after exercising, when the muscles are at the best time to take in nutrients.
Here are some ideas for meals after exercising.
Home-made sports-recovery drink
Mix banana, milk, and yogurt to make a fresh and satisfying sports-recovery drink. Dairy products like milk and yogurt work double duty, providing both protein and carbohydrates (碳水化合物). A cup of coffee, on the other hand, is a poor choice.
Protein-packed sandwich
You can't go wrong with a sandwich after exercising－it's got everything in a hand-held package. Sandwiches provide the salt you need to replace what you have lost by sweating, while the tomatoes in them supply plenty of Vitamin C. Try using whole-wheat bread to give yourself more fiber. The cheese and fresh vegetables in sandwiches are also great for helping tired muscles recover.
Power breakfast
An egg sandwich is a perfect post-exercise breakfast. There's protein in both the yolk (蛋黄) and the white of the egg. This recipe increases your protein intake while keeping calories and fat under control. Eggs also contain zinc (锌), which helps protect against disease.
Plant-based protein
Beans are an amazing source of plant-based protein and carbohydrates. Make a large bowl of bean salad in the beginning of a week, and you'll have a great post-exercise meal that's ready whenever you need it
【小题1】Why does the author advise eating a protein-packed sandwich after exercising?

Tokyo is one of those places that you can love and hate at the same time.

In Tokyo there are always too many people in the places where I want to be. Of course there are too many cars. The Japanese drive very fast， but in Tokyo they often spend a long time in traffic jams. Tokyo is not different from London， Paris and New York in that. It is different when one wants to walk.

At certain times of the day there are a lot of people on foot in London’s Oxford Street. But the streets near the Ginze in Tokyo always have a lot of people on foot， and sometimes it is really difficult to walk. People are very polite； there are just too many of them.

The worst time to be in the street is at 11：30 at night. That is when the nightclubs are closing and everybody wants to go home. There are 35,000 nightclubs in Tokyo， and you do not often see one that is empty.

During the day， most people travel to and from work by train. Tokyo people buy six million train tickets every day. At most stations， trains arrive every two or three minutes， but at certain hours there do not seem to be enough trains. Although they are usually crowded， Japanese trains are very good. They always leave and arrive on time. On a London train you would see everybody reading a newspaper. In Tokyo trains everybody in a seat seems to be asleep， whether his journey is long or short.

In Tokyo， I stood outside the station for five minutes. Three fire-engines raced past on the way to one of the many fires that Tokyo has every day. Tokyo has so many surprises that none of them can really surprise me now.

1.Tokyo is different from London in that　　　　.

A. there are many traffic jams        

B. nightclubs are sometimes empty

C. wherever I want to be， it’s too crowded       

D. it is more difficult to go somewhere on foot

2. According to the passage， Japanese trains 　　　　.

A. are always punctual

B. often delay at most situations

C. are crowded because they are often late

D. are the last means people use to travel to and from work

3.What is the story mainly about？

A. The writer’s impression of Tokyo.

B. The reasons why the writer loves Tokyo.

C. Different means of transportation in Tokyo.

D. Many surprises that Tokyo has brought to the writer.

4.Fires break out 　　　　 in Tokyo according to the writer.

A. very seldom                              B. quite frequently

C. three times a day                              D. the most often in the world

5.Which of the following is NOT true about Tokyo？

A. Tokyo people are friendly.

B. There are more trains than cars.

C. Fire-engines are very busy in the city.

D. The streets become more crowded at 11：30 at night.

Bedazzling (眼花缭乱) with their bright colors and eye-catching displays, fireworks light up our night skies during the holidays. However, these crowd-pleasers can have some damaging side effects.

Once a firework is set off, it only takes a couple of seconds before smoke, dust and harmful chemicals are let out into the atmosphere. The loud booming noises are caused by gunpowder. While the sounds may excite some people, they can be frightening to domestic and wild animals — as well as some humans.

The pretty colors you see are a result of more chemicals. Barium, added to make green, is known for its poisonous and radioactive qualities. Blue comes from copper compounds. Cadmium, lithium and lead — all found in fireworks — have been linked to diseases, such as allergies and skin rashes in both humans and animals. Acid rain has been linked to gases given off by fireworks, which sometimes go beyond the toxin(毒素) limits of the United States Clean Air Act.

Once all those chemicals come back down to the ground, they can cause problems too. Debris (碎片) from the fireworks falls to the ground, where animals can burn their paws or noses on piping hot pieces. Humans also are at risk of stepping on or picking up something sharp or hot. Meanwhile, debris that finds its way into waterways can damage animal habitats and water supply sources.                              

Instead of setting off fireworks, try to come up with some new ways for fun. Here are some ideas to get you started:

? Sky lanterns — a tradition that originated long ago in the most-populated Asian country.

?  Party crackers — a favorite in the United Kingdom — give you noise and surprises without the mess of fireworks. You can make your own or buy eco-friendly crackers.

? Want noise excitement with less volume? Consider a fireworks sound recording beforehand or break out the party horns (号角) and blow up a storm! 

46. The advantages of fireworks can be seen below EXCEPT that _____.

A. the special sounds of fireworks excite people

B. debris from fireworks can even find its way into water

C. the pretty and bright colors add to the beauty of night skies

D. fireworks are enjoyed as one of the crowd-pleasers

47. Which of the following is NOT true according to the passage?

A. Copper compounds are needed to make green in fireworks.

B. Chemicals in fireworks are both poisonous and dangerous.

C. Too much gases from fireworks can result in acid rain.

D. Chemicals in fireworks are harmful in the air and on the ground.

48. All the underlined words are probably _____________.

A. mineral materials                             B. tiny solids

C. chemical elements                                   D. broken pieces

49. What is implied from the passage?

A. Gunpowder in fireworks makes loud booming noises.

B. It must be Indians who first started to hang sky lanterns.

C. Fireworks does less harm in the air than on the ground.

D. Fireworks can even break the balance of nature.

50. What can be concluded as the writer’s attitude towards fireworks?

A. It is not allowed to set off fireworks except during the holidays.

B. Fireworks should be banned and replaced by some other means.

C. Night is the best time to set off fireworks and see the pretty colors.

D. You cannot set off fireworks unless you come up with new ways.

根据对话内容，从对话后的选项中选出能填入空白处的最佳选项.选项中有两项多余选项.

1.——Can you help me?

——Sure, what’s the problem?

——____81___.

2.——Well, how about San Francisco? We went there last year and had a great time.

——   82  

3.——Well, there is Golden Gate Bridge of course, and Golden Gate Park. It’s a really big park. You can go for long walks or take a rest in the Japanese Tea Garden. It’s beautiful there.

——   83   

4.——There is also a place called Fisherman’s Wharf. That’s really popular with tourists. There are lots of shops, cafes and restaurants. And from there you can go on a boat trip to Alcatraz. You know, it’s a small but very beautiful island.

——   84  

5.——No, you can’t stay on the island; there aren’t any hotels. You can only go for the day. I think I’ve still got a book about San Francisco. I can lend it to you.

——   85   

A. What can you do there?

B. Oh, great! What a great place to stay in!

C What an idea! What is the best time to go there?

D. I can’t decide where to go for the holiday-----any ideas?

E. Thanks a lot. San Francisco, here I come!

F. Hmm, that sounds good.

G. How can I go there?

Directions: For each blank in the following passage there are four words or phrases marked A, B, C and D. Fill in each blank with the word or phrase that best fits the context.

Who buy the presents? How much should we spend? Questions about money like these ___50___ during the holidays, and they can turn this wonderful season into the most ___51___ time of the year.

The ___52___ cause of holiday stress is money issues, according to a recent poll by the American Psychological Association (APA). The survey found that 61 percent of Americans ___53___ lack of money as the top cause of family tensions, holiday blues and depression.

“People believe that they can go out and buy gifts because it’s the holidays, ___54___they can’t afford to do so,” says Dorothy Cantor, a noted psychologist and former APA president. “Not only is it stressful to feel that you have to buy everyone an expensive gift, but you will also be stressed for the rest of the year trying to pay your ___55___. You can show love and caring by giving something that you know is meaningful and ___56___ that doesn’t have to cost a lot.”

While managing money issues during the holiday season can be a ___57___, financial experts agree that you can ___58___ pressure by planning ahead, exhibiting patience and managing expectations to make the holiday season enjoyable and worry-free.

For starters, make an agreement with family members to discuss holiday spending and finances before you make any ___59___. The goal here is to learn one another’s thoughts and feelings about priorities and wishes. Be realistic, decide together on a budget and only use cash, rather than using credit cards. Avoid getting ___60___ unreasonable expectations. It makes no ___61___ to buy gifts you can not afford and put additional financial and emotional stress on yourself and your family that will cause problems long after the holidays are over.

Other ways to ___62___ the burden of money-related holiday blues include an understanding that everyone faces money problems at one time or another. It’s important to keep your ___63___ situation in perspective, to learn from experience and then to proceed with your life.

And lastly, make focusing on financial solutions a part of your New Year’s resolution. It’s the perfect time to take a __64___ approach by doing some soul-searching, forgiving yourself, letting go of the past and dealing with your financial problems in a businesslike manner each day.

3.  

4.  

5.  

7.A. resistant       B. random           C. personal     D profitable

12.  

14.