【双语音+文稿】（健康指南）专业医生讲解：五个妙招快速排出体
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| 集 | 标题 | 时长 |
|---|---|---|
| P1 | 【双语音+文稿】（健康指南）专业医生讲解：五个妙招快速排出体 | 10:18 |
P1 · 【双语音+文稿】（健康指南）专业医生讲解：五个妙招快速排出体内糖分 p01 英文版 (P1)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | If you're struggling with high blood sugar, there are five surprisingly simple things | 如果你挣扎于高血糖, 有五个惊人的简单的事情 |
| 0:04 | you can start doing right now to bring your levels down and some of them start working | 你可以马上开始做 降低你的水平, 和一些他们开始工作 |
| 0:08 | almost immediately. | 几乎马上 |
| 0:09 | One of these only takes 60 seconds and the first one we're going to talk about is probably | 其中一个只需要60秒 我们将要讨论的第一个可能是 |
| 0:14 | already sitting in your kitchen. | 已经坐在厨房里了 |
| 0:15 | So in this video, I want to walk you through five tactics that all work on five different | 所以在这段视频里,我想让你通过五个战术, 全部工作在五个不同的 |
| 0:20 | parts of your body that will help you lower your blood sugar fast without doing anything | 帮助你快速降低血糖 而不做任何事情 |
| 0:24 | extreme like giving up carbs or starving yourself. | 就像放弃碳水化合物或者饿死自己 |
| 0:27 | And if you're new here, I'm Dr. Leonid Kim. | 如果你是新来的 我是Leonid Kim医生 |
| 0:29 | I'm a double board certified physician and on this channel, my mission is to give you | 我是双板认证医生 在这个频道上 我的任务是给你 |
展开字幕全文（174 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | If you're struggling with high blood sugar, there are five surprisingly simple things | 如果你挣扎于高血糖, 有五个惊人的简单的事情 |
| 2 | you can start doing right now to bring your levels down and some of them start working | 你可以马上开始做 降低你的水平, 和一些他们开始工作 |
| 3 | almost immediately. | 几乎马上 |
| 4 | One of these only takes 60 seconds and the first one we're going to talk about is probably | 其中一个只需要60秒 我们将要讨论的第一个可能是 |
| 5 | already sitting in your kitchen. | 已经坐在厨房里了 |
| 6 | So in this video, I want to walk you through five tactics that all work on five different | 所以在这段视频里,我想让你通过五个战术, 全部工作在五个不同的 |
| 7 | parts of your body that will help you lower your blood sugar fast without doing anything | 帮助你快速降低血糖 而不做任何事情 |
| 8 | extreme like giving up carbs or starving yourself. | 就像放弃碳水化合物或者饿死自己 |
| 9 | And if you're new here, I'm Dr. Leonid Kim. | 如果你是新来的 我是Leonid Kim医生 |
| 10 | I'm a double board certified physician and on this channel, my mission is to give you | 我是双板认证医生 在这个频道上 我的任务是给你 |
| 11 | the science and the practical tools to not only live longer but to feel better today. | 科学和实用工具不仅可以活得更久,而且可以让今天感觉更好。 |
| 12 | And as always, even though I'm a physician, I'm not your physician so please talk to your | 和往常一样 虽然我是医生 但我不是你的医生 所以请跟你谈谈 |
| 13 | doctor before making any changes to your health regimen as this video is educational only | 这段影片只讲教育, |
| 14 | and not medical advice. | 而不是医疗建议。 |
| 15 | So let's start with the easiest one. | 所以从最简单的开始吧 |
| 16 | Trick number one is a drink and you actually have two options here but they work in completely | 骗局一是喝的 你在这里有两个选择 |
| 17 | different ways. | 不同方式 |
| 18 | And the first one is lemon juice. | 第一种是柠檬汁. |
| 19 | And this one has really interesting human data behind it where researchers used MRI | 研究者使用核磁共振的 人类数据非常有趣 |
| 20 | imaging to see what was actually happening inside the stomach. | 来观察胃里到底发生了什么 |
| 21 | So in one randomized crossover study, researchers had healthy adults eat 100 grams of bread | 所以在一次随机交叉的研究中 研究者有健康的成年人 吃100克面包 |
| 22 | along with either water or black tea or diluted lemon juice. | 还有水或黑茶 或稀释柠檬汁 |
| 23 | And they didn't see any changes with black tea but with the lemon juice, participants' | 他们没有看到任何变化 用黑茶 但柠檬汁,参与者。 |
| 24 | peak blood sugar was about 30% lower. | 血糖峰值下降了30%左右 |
| 25 | And instead of their glucose peaking at around 41 minutes, the peak was actually pushed all | 而不是它们的葡萄糖在41分钟左右达到顶峰 实际上峰值被推到了所有 |
| 26 | the way out to around 78 minutes. | 约78分钟。 |
| 27 | So it was the exact same bread but just by changing what they drank with it, dramatically | 所以,这是完全相同的面包 但只是通过改变 他们饮用它,戏剧性 |
| 28 | changed the glucose curve. | 改变了葡萄糖曲线。 |
| 29 | And then researchers did another study where they used MRI imaging to actually watch what | 然后研究人员又做了一项研究 他们用核磁共振成像来观察什么 |
| 30 | was happening inside the stomach and they actually found something unexpected. | 他们发现一些意外 |
| 31 | The stomach was actually emptying about one and a half times faster with the lemon juice | 用柠檬汁 胃里空了大约1.5倍 |
| 32 | even though the glucose response was lower. | 尽管葡萄糖反应较低 |
| 33 | And that strengthened the idea that lemon juice was actually affecting the breakdown | 这强化了柠檬汁 影响破裂的想法 |
| 34 | of the starch itself. | 淀粉本身。 |
| 35 | There's an enzyme in your saliva called amylase and this enzyme starts breaking down starch | 你的唾液中有一个酶叫做氨基酶 这个酶开始分解淀粉 |
| 36 | into smaller sugars almost as soon as you start chewing. | 几乎一开始咀嚼就变成小糖。 |
| 37 | But amylase becomes much less effective in very acidic environments. | 但是酰胺酶在极酸性环境中的疗效要低得多. |
| 38 | So when you pair something like bread with lemon juice, that acidity appears to slow | 所以当你把面包和柠檬汁配对时 酸度似乎会减慢 |
| 39 | down that early breakdown of starch into sugars, sugars that your intestine is able to absorb. | 将淀粉早期分解为糖, 你的肠子能够吸收的糖。 |
| 40 | Now the second drink is vinegar. | 现在第二喝是醋. |
| 41 | And you've probably heard people talk about apple cider vinegar and blood sugar before. | 你可能听过有人说苹果苹果醋和血糖 |
| 42 | But what most people don't realize is that there's actually a right way and a wrong way | 但大多数人没有意识到, 其实有正确的方式和错误的方式 |
| 43 | to use it. | 用来使用它。 |
| 44 | In one study, researchers took people with type 2 diabetes and gave them either a high | 在一项研究中,研究人员服用了2型糖尿病患者,并给予他们很高的 |
| 45 | glycemic meal, meaning a meal that raises blood sugar pretty quickly, or a low glycemic | 甘油美食,意思是 很快地升血糖的美食 或者低甘油美食 |
| 46 | meal that causes a much smaller glucose rise. | 导致葡萄糖升高的饮食 |
| 47 | And when they added vinegar to the high glycemic meal, their total glucose levels dropped by | 当他们把醋加进高糖餐时 他们的葡萄糖总含量下降 |
| 48 | 42%. | 42% (中文(简体) ). |
| 49 | And on the flip side, adding vinegar to the low glycemic meal actually did not produce | 在反面,加入醋 在低甘油饭实际上没有产生 |
| 50 | any changes. | 任何变化。 |
| 51 | And that is an important distinction because vinegar seems to help the most when you're | 这是一个重要的区别,因为醋似乎 帮助最大 当你是 |
| 52 | eating something that could otherwise create a pretty significant glucose spike. | 吃东西,否则会产生 相当显著的葡萄糖钉。 |
| 53 | So in practical terms, whether you use lemon juice or vinegar, you want to dilute it in | 所以实际上,无论是用柠檬汁还是醋,你都想稀释它 |
| 54 | the water and drink it around the time of your meal. | 在你吃饭的时候喝水 |
| 55 | And because both of these are acidic, the general recommendation is to use 1 or 2 teaspoons | 因为两者都是酸性的,所以一般建议用1或2个茶匙 |
| 56 | like apple cider vinegar or lemon juice in about 8 to 10 ounces of water. | 像苹果苹果醋或柠檬汁 大约8到10盎司的水。 |
| 57 | And on top of that, you want to drink them through a straw to reduce contact with your | 除此之外,你想喝他们 通过吸管减少与你的接触 |
| 58 | teeth, which will protect your enamel. | 牙齿,它会保护你的纳米。 |
| 59 | And then it's a good idea to rinse your mouth with plain water afterwards. | 然后,这是一个好主意 洗你的嘴 平整的水之后。 |
| 60 | Now this might not be for everyone, especially if you have dental issues or if you have reflux | 现在这可能不是每个人, 特别是如果你有牙齿问题 或者如果你有奢侈品 |
| 61 | issues or issues with your esophagus. | 你的食道有问题 |
| 62 | So I would talk to your doctor and your dentist to make sure it's safe in your situation. | 所以我会跟你的医生和牙医谈谈 确保你的处境安全 |
| 63 | Now trick number 2 is a little bit unusual. | 现在2号戏法有点不寻常 |
| 64 | And instead of changing how fast food leaves your stomach, this one interferes with the | 这个不是改变食物离开你胃的速度 而是干扰 |
| 65 | enzyme that breaks carbohydrates down in your intestine. | 将碳水化合物分解到肠道的酶. |
| 66 | And I'm talking about mulberry leaf. | 且说木莓叶. |
| 67 | So mulberry leaf contains a compound called DNJ and it blocks an enzyme in your intestine | 所以Mulberry叶含有一种叫做DNJ的化合物 它会阻断你肠内的酶 |
| 68 | 称为α-glucosidase. | |
| 69 | And you don't need to remember that name. | 你不用记得这个名字 |
| 70 | What matters is what that enzyme does. | 重要的是酶的作用。 |
| 71 | When you eat carbohydrates, your digestive system has to break them down into smaller | 当你吃碳水化合物时 你的消化系统必须把它们分解成较小的 |
| 72 | before your intestine can absorb them into your bloodstream. | 在你的肠子能吸收到血液中之前 |
| 73 | And DNJ basically slows down one of the final steps in that process. | DNJ基本上减缓了这个过程的最后一步。 |
| 74 | There was a double-blind randomized controlled trial where researchers gave participants | 有一个双盲随机控制试验 研究人员给参与者 |
| 75 | a drink containing 50 grams of maltodextrin, which is highly processed carbohydrate made | 一种含有50克麦托德西脱林的饮料,这是高加工的碳水化合物制得的。 |
| 76 | out of starch. | 从淀粉里出来 |
| 77 | And when they added standardized mulberry leaf extract, it reduced their total glucose | 当他们加入标准化的木莓叶提取物时, 它减少了他们的总葡萄糖 |
| 78 | exposure by as much as 22%. | 接触量高达22%。 |
| 79 | And that effect was dose-dependent, meaning the higher the dose, the smaller the glucose | 这种效果取决于剂量,意味着剂量越高,葡萄糖越少 |
| 80 | And then there was another experiment where researchers gave people 75 grams of sucrose, | 然后又进行了一个实验, 研究人员给人们75克的苏罗斯, |
| 81 | which is your basic table sugar, with or without mulberry leaf extract. | 这是你的基本食用糖, 无论有没有木莓叶提取。 |
| 82 | But they didn't just measure blood sugar, they also measured hydrogen in their breath. | 但他们不仅测量血糖,还在呼吸中测量氢气. |
| 83 | And this was a pretty cool tweak to the experiment design because normally most of the carbohydrates | 这对实验设计来说相当酷 因为通常大部分的碳水化合物 |
| 84 | that we eat are broken down and absorbed in your small intestine. | 我们的食物被分解 被你的小肠吸收 |
| 85 | But if some of it escapes digestion and reaches your colon instead, well then your gut bacteria | 但是如果其中一部分能逃过消化,到达你的结肠, 那么你的肠道细菌 |
| 86 | ferment it and they create hydrogen gas. | 发酵后产生氢气. |
| 87 | And some of that hydrogen eventually shows up in your breath. | 有些氢气最终出现在你的呼吸中。 |
| 88 | And researchers saw a significant increase in breath hydrogen when people took the mulberry | 研究人员看到,当人们服用木莓时, 气息的氢气明显增加 |
| 89 | extract, which is direct evidence that more of that carbohydrate made it through the small | 提取物,直接证明 更多的碳水化合物通过小的 |
| 90 | intestine without being absorbed. | 肠不吸收. |
| 91 | So this is a little different from simply slowing down a glucose spike. | 所以这和简单的减慢葡萄糖的升降速度有点不同。 |
| 92 | You're actually interfering with the digestion and the absorption of the carbohydrate before | 你实际上干扰了碳水化合物的消化和吸收 |
| 93 | all of it has a chance to enter the bloodstream. | 都有机会进入血液 |
| 94 | Now these studies were using standardized mulberry leaf extract. | 现在这些研究使用了标准化的木莓叶提取物. |
| 95 | And if you wanted a more food-based way to work this in, well then mulberry leaf tea | 如果你想用更以食物为基础的方法 来做这个,那么,木莓叶茶 |
| 96 | is probably the easiest option. | 这可能是最简单的选择。 |
| 97 | Just keep in mind that the amount of D&J in the tea can vary depending on the leaves or | 只要记住茶中的D&J量会因叶子或叶子的不同而不同. |
| 98 | how it's prepared. | 如何是备. |
| 99 | So the results here could vary. | 所以这里的结果会有所不同。 |
| 100 | Now tactic number three is completely different. | 现在第三战术完全不同了 |
| 101 | Instead of trying to slow down glucose before it hits your bloodstream, this technique helps | 而不是试图在葡萄糖进入血液之前减速, 这种技术有助于 |
| 102 | your muscles pull the glucose back out. | 你的肌肉把葡萄糖拉出来 |
| 103 | And the beautiful thing is it only takes 60 seconds. | 美丽的事情是 它只需要60秒。 |
| 104 | So there was a randomized crossover trial where researchers had participants eat a meal | 所以有一次随机交叉试验 研究人员让参与者吃一顿饭 |
| 105 | and then asked them to either remain seated or climb up and down stairs at a comfortable | 然后要求他们要么坐下 要么爬上爬下楼梯 |
| 106 | pace for one minute and then three minutes and then 10 minutes. | 速度1分钟,然后3分钟,然后10分钟 |
| 107 | And just one minute of stair climbing resulted in a 14 mg per deciliter lower glucose rise | 仅1分钟的楼梯攀升 导致每升14毫克葡萄糖 |
| 108 | compared to sitting. | 比起坐着 |
| 109 | And then in another study, just 10 minutes of stair climbing showed a 36 point lower | 然后在另一项研究中, 仅仅10分钟的楼梯爬升 显示一个36点以下 |
| 110 | glucose levels compared to sitting. | 葡萄糖含量比坐着高 |
| 111 | And the reason this can start working so quickly has to do with your muscles. | 之所以能这么快地开始工作 是因为你的肌肉 |
| 112 | When skeletal muscle contracts, it moves glucose transporters called GLUT4 toward the surface | 当骨骼肌肉收缩时,它会把叫做GLUT4的葡萄糖运输器移向表面 |
| 113 | of the muscle cells. | 肌肉细胞。 |
| 114 | And that gives you another pathway to clear out glucose from your bloodstream. | 这样你就能从血液中清除葡萄糖 |
| 115 | And they're able to activate this pathway even without insulin. | 即使没有胰岛素 他们也能激活这条路径 |
| 116 | So if you have stairs at home, just one minute of comfortable walking up and down will give | 所以,如果你有楼梯在家里, 只要一分钟的舒适 上下走走会给 |
| 117 | you a noticeable drop in your blood sugar. | 你血糖的明显下降。 |
| 118 | And if you don't have access to stairs, well there's another option, slow body weight squats. | 如果你无法进入楼梯, 还有一个选择, 慢的体重蹲下。 |
| 119 | In one small study in Japan, researchers had participants drink 75 grams of glucose and | 在日本的一次小型研究中,研究人员喝了75克葡萄糖, |
| 120 | then 30 minutes later, right at the peak of their blood sugar spike, they did three sets | 30分钟后 就在血糖尖峰的时候 他们做了三套 |
| 121 | of 10 very slow body weight squats, about 12 seconds per rep. | 10个非常慢的体重蹲下,每个代表约12秒。 |
| 122 | And by the time they finished, their glucose had dropped by an average of 38 mg per deciliter. | 而到了他们完成的时候,他们的葡萄糖平均每十升下降38毫克. |
| 123 | And the more muscle you're able to build and preserve as you get older, the more you're | 越是壮大 越能建立和保存 |
| 124 | able to dispose of all that extra glucose without raising your insulin level. | 可以在不提高胰岛素水平的情况下 处理所有额外的葡萄糖 |
| 125 | Now trick number four is very simple because it doesn't require you to add anything at | 现在第四招很简单 因为不需要你添加任何东西 |
| 126 | all but it still drops your blood sugars. | 但还是会减少你的血糖 |
| 127 | You can eat the exact same meal, just change the order you eat it in. | 你可以吃同样的饭, 只是改变顺序你吃它。 |
| 128 | And we have studies that show that eating carbohydrates last after eating your protein | 我们的研究表明, 吃碳水化合物 最后一次吃你的蛋白质 |
| 129 | and your vegetables can lower your P glucose levels by 54%. | 你的蔬菜可以把你的P葡萄糖含量降低54%。 |
| 130 | So that's a pretty dramatic difference without actually removing any carbohydrates from your meal. | 因此,这是一个相当戏剧性的区别, 并没有真正去除任何碳水化合物 从你的饭。 |
| 131 | And there's a reason this works. | 这是有原因的。 |
| 132 | In one study, researchers actually measured how quickly food was leaving the stomach depending | 在一项研究中,研究人员实际上测量了食物离开胃的速度。 |
| 133 | on what people ate first. | 人们先吃什么? |
| 134 | And when the participants ate rice first, half of the meal had left the stomach in about | 当参与者先吃米饭, 一半的饭 已经离开了胃在大约 |
| 135 | 30 minutes. | 30分钟 |
| 136 | But when they ate protein before rice, well that stretched it out to around 80 minutes. | 但是,当他们吃蛋白质之前的米, 那么它拉伸到大约80分钟。 |
| 137 | So basically when you eat your protein and your vegetables first, what you're doing | 所以基本上当你吃你的蛋白质和蔬菜, 你在做什么 |
| 138 | is you're slowing down how quickly all of those carbohydrates reach your small intestine | 你慢下来了,这些碳水化合物 如何很快到达你的小肠 |
| 139 | and then get absorbed. | 然后被吸收。 |
| 140 | Now trick number five takes this concept even one step further. | 现在,诀窍五使这个概念更进一步。 |
| 141 | And it's called protein preload. | 并称为蛋白质预载. |
| 142 | Instead of eating your protein first, you can actually have a small amount of protein | 与其先吃蛋白质,不如先吃蛋白质 |
| 143 | before you even start the meal. | 在你开始吃饭之前 |
| 144 | There is a meta-analysis of 16 randomized crossover trials that show that taking whey | 对16次随机交叉试验进行了元分析,表明这些试验是针对 |
| 145 | protein before a meal lowered P glucose by as much as 25 mg per dL. | 餐前蛋白质将P葡萄糖降低25毫克/分升。 |
| 146 | And this glucose lowering effect has to do with gut hormones like GLP-1 and GIP in addition | 而这种葡萄糖降低作用 与肠道激素有关 比如GLP-1和GIP |
| 147 | to slowing down the carbohydrate absorption. | 减慢碳水化合物的吸收 |
| 148 | Whey protein stimulates the release of GLP-1, the same target of medications like Ozempic | Whey蛋白刺激GLP-1的释放,类似Ozempic等药物的目标 |
| 149 | and Wegovi. | 和韦戈维。 |
| 150 | And this helps your pancreas get an earlier insulin response ready and it also slows down | 这帮助你的胰腺 得到一个早期的胰岛素反应 并且它也慢下来 |
| 151 | how quickly food leaves your stomach. | 多快的食物离开你的胃。 |
| 152 | So instead of eating a big carbohydrate heavy meal and then asking your body to catch up, | 所以不要吃大 碳水化合物重餐 然后让你的身体赶上, |
| 153 | you're basically giving it a head start. | 基本上你给它一个开始。 |
| 154 | And you don't need a giant protein shake. | 你不需要巨大的蛋白质摇晃。 |
| 155 | Based on that study, something like 15 grams of whey protein in water about 10 minutes | 根据研究 水中15克的杂草蛋白 大约10分钟 |
| 156 | before a larger meal was enough to produce an effect. | 在大餐足够产生效果之前 |
| 157 | And if you don't want to do a protein shake, you can try preloading with almonds because | 如果你不想做蛋白质摇摆, 你可以尝试预装杏仁,因为 |
| 158 | almonds are full of fiber and healthy fats. | 杏仁充满纤维和健康的脂肪. |
| 159 | There was a randomized crossover study where researchers gave people a meal that contained | 有一次随机交叉研究 研究者给人们的一顿饭 里面包含 |
| 160 | a bagel, juice and butter either with or without one ounce of almonds. | 百吉饼,果汁和黄油 或有或无一盎司杏仁。 |
| 161 | And the groups that added almonds reduced their post-meal glucose response by 30%. | 而加入杏仁的组分则减少了30%的食后葡萄糖反应. |
| 162 | So the overarching principle here is that blood sugar is not just determined by the | 所以这里的首要原则是 血糖不仅仅是由 |
| 163 | number of carbohydrates sitting on your plate. | 数碳水化合物坐在你的盘子上。 |
| 164 | You can change a lot of small variables in your favor. | 你可以改变很多小变量 有利于你。 |
| 165 | So you can change how quickly these carbs get broken down or you can change how quickly | 这样你就能改变这些碳化物被分解的速度 或者改变的速度 |
| 166 | your body clears glucose with just a few minutes of movement. | 你的身体用几分钟的动作来清除葡萄糖 |
| 167 | And you certainly don't have to do all five at every meal. | 你当然不用每餐都做五个 |
| 168 | But this will give you the flexibility to lower your blood sugars wherever you are. | 但这样你就能灵活地 降低血糖的含量 |
| 169 | And if you're using insulin or other medications to lower your blood sugar, just remember that | 如果你用胰岛素或其他药物来降低你的血糖 记住 |
| 170 | these strategies can add to the glucose lowering effect of your medications. | 这些策略可以增加你药物的葡萄糖降低作用。 |
| 171 | So just make sure you're monitoring your blood sugar and talk to your doctor before making | 所以,只要确保你 监测你的血糖 和你的医生说话之前 |
| 172 | any changes to your regimen. | 计划的任何改变。 |
| 173 | Alright, I hope this was helpful. | 好吧,我希望这是帮助。 |
| 174 | Stay healthy and I'll see you in the next one. | 保持健康,下次见 |
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