carbohydrate
US /ˌkɑrboˈhaɪˌdret/
・UK /ˌkɑ:bəʊˈhaɪdreɪt/
B2 中高級英檢高級
n. (c./u.)名詞 (可數/不可數)碳水化合物
They say consuming less carbohydrates helps in lowering one's blood pressure.
n. (c./u.)名詞 (可數/不可數)碳水化合物
Bread, potatoes, and pasta are high in carbohydrates.
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女性為何要採用與男性不同的「斷食法」？運動與營養學家 Stacy Sims 博士解答！ (Why women should FAST differently than men… | Exercise & Nutrition Scientist Dr Stacy Sims)
- But for women, we look at the data and if we were to do a warrior fast, which is a 20 hour fast, four hour eating window for men, we see more parasympathetic drive. So they get that more focus. They have better blood glucose control. They get an acceleration of body fat loss. They become more metabolically flexible, meaning their body's able to transfer between carbohydrate and fat utilization for women doesn't happen that way for women who do a warrior fast. So that's 20 hour fasting and four hour eating window. They end up with less blood sugar control. We have higher resting blood glucose. We have more fat storage. We have more sympathetic drives. That means the body's under stress and you're not going to be able to sleep or recover well.
但對於女性來說，我們看一下數據，如果我們進行戰士禁食，也就是禁食 20 小時，男性進食 4 小時，我們會看到更多的副交感神經驅動。是以，她們的注意力更集中。他們能更好地控制血糖。加速體內脂肪的流失。他們的新陳代謝變得更加靈活，這意味著他們的身體能夠在碳水化合物和脂肪之間進行轉換。禁食 20 小時，進食 4 小時。她們的血糖控制能力較差我們的靜息血糖更高。我們有更多的脂肪儲存我們有更多的交感神經驅動這意味著身體處於緊張狀態 你將無法入睡或恢復健康
- and if we were to do a warrior fast, which is a 20-hour fast, 4-hour eating window, for men we see more parasympathetic drive, so they get that more focus, they have better blood glucose control, they get an acceleration of body fat loss, they become more metabolically flexible, meaning their body's able to transfer between carbohydrate and fat utilization.
所以我們說的是女性和訓練。如果有人來了，三十多歲，說我想減肥。好吧阻力訓練如果有人來了，他們在四十多歲，圍絕經期阻力訓練，沒關係。
研究發現人類會經歷「兩次」快速衰老期？！ (Humans go through 2 rapid bursts of aging, study finds)
- And then in your 60s, you'll see a decline in your immune system, carbohydrate metabolism, kidney function, quite a few changes, and many of these are very health-related. So are these cellular changes behind the health issues that we tend to see in older people?
到了 60 多歲，你會發現免疫系統、碳水化合物代謝、腎功能都在下降，發生了很多變化，其中很多都與健康息息相關。那麼，這些細胞變化是否就是我們經常在老年人身上看到的健康問題背後的原因呢？
- We know that already, but I think ours shows us at a molecular level, and then we find additional changes as well, shifts in carbohydrate metabolism, like I say, kidney function, things that you really should pay attention to as you reach these ages. Did the study find any differences in aging based on gender?
我們已經知道這一點，但我認為我們的研究從分子水準上向我們展示了這一點，然後我們還發現了其他變化，碳水化合物代謝的變化，就像我說的，腎功能的變化，這些都是你到了這些年齡後應該注意的。這項研究有沒有發現基於性別的衰老差異？
什麼是碳水化合物？！ (What is Carbohydrate?)
- What are carbohydrates What is carbohydrate. Like proteins and fats,
什麼是碳水化合物 什麼是碳水化合物。就像蛋白質和脂肪一樣、
- What is carbohydrate?
什麼是碳水化合物 什麼是碳水化合物。就像蛋白質和脂肪一樣、
Jason Fung醫師的簡單方法：擊退腹部脂肪！💪 (The SIMPLE Way To Make Your Body KILL BELLY FAT! | Dr Jason Fung)
- And that makes you crave it. If you have a lot of fiber, it acts almost sort of like an antidote to that carbohydrate because you're slowing down that release. What foods are high in fiber?
這就會讓你對它產生渴望。如果你攝入大量的纖維素，它的作用就像是碳水化合物的解毒劑，因為你正在減緩碳水化合物的釋放。哪些食物纖維含量高？
- Well, mostly unprocessed foods. So things like beans. And if you're having, if you're eating whole grains, for example, compared to others, then it's going to have a reduction in the speed of absorption. So it's, again, not about the calories necessarily or even necessarily about the carbohydrates because you're still eating the same amount of carbohydrate, but you're slowing down the speed at which is absorbed, which is going to change the instructions that you give your body. If you have a massive spike in glucose, you get this massive dopamine surge, right? And your body's like, you'll love it. Then the next time you're like, okay, give me that refined carbohydrate. What about protein? Because we, we tend to think of protein as something that, you know, is super great for weight loss. Yeah. Protein is probably a sort of inter, it's not bad. I mean, the main thing is cutting down the carbohydrates, but, you know, in the obesity code, I really talk about cutting the processing down because proteins usually don't come as pure protein, right? In nature, you never find like, you know, how you have like whey powder protein or whatever you get. The only way you can do that is by processing the heck out of food to get some kind of pure protein. It doesn't exist in nature. Like it almost doesn't exist. And maybe there's a few examples, but when you eat meat, you think, okay, there's a lot of protein, but that's actually a lot of fat in there too, right? If you eat anything else that has protein, it's rarely all protein, you know, very lean meats like chicken breast and stuff are going to be higher in protein, but there's still a lot of other stuff in there. And it's very rare that somebody will eat just all pure a hundred percent protein. It tends to be hard to eat. Like the fat brings a lot of flavor and so on. So it's a bit of an unnatural way to eat. Sure. If you, if you're to eat a lot of protein, it does spike insulin. So it does have some effect to gain weight, but it's actually a very inefficient macronutrient. That is your, there's three macronutrients.
嗯，主要是未經加工的食物。比如豆類。如果你吃的是全穀物，例如，與其他食物相比，吸收速度就會降低。是以，再次強調，這與熱量無關，甚至與碳水化合物無關，因為你吃的碳水化合物量還是一樣的，只是吸收的速度減慢了，這會改變你給身體的指令。如果你攝入了大量的葡萄糖，你就會得到大量的多巴胺，對嗎？你的身體會說，你會喜歡的。然後下一次你就會想，好吧，給我精製碳水化合物。那蛋白質呢？因為我們往往認為蛋白質 對減肥有很大幫助是啊蛋白質可能是一種間，它不是壞的。我的意思是，最主要的是減少碳水化合物的攝入量，但是，你知道，在肥胖
吃什麼能拯救你？ 7招吃出健康，對抗糖、澱粉的壞影響！自然療法/柏格醫生 Dr Berg (吃什麼可抵銷糖、碳水壞影響？ 7方法飲食補救法,自然療法,柏格醫生 Dr Berg)
- Each carbohydrate has an index from high to low.
每種碳水化合物都有一個從高到低的指數。
- You also have something else called the glycemic load, and that's looking at the carbohydrate in food, but it's also taking into consideration fiber, because fiber tends to buffer and inhibit this sugar spike.
此外，還有一種叫做 "血糖負荷 "的東西，它是指食物中的碳水化合物，但同時也考慮到了纖維，因為纖維可以緩衝和抑制糖分的飆升。
14個讓你更快入睡、睡更好的祕訣！ (14 Tips to Fall Asleep Faster & Sleep Better)
- Hydration is another biggie. The first thing that should cross your lips in the morning is not coffee, but water. I tell people all the time, you want to hydrate, not caffeinate. Most people don't know it, but sleep in and of itself is a dehydrative event. You lose about a half to one full liter of water every single night while you sleep. So what I tell people to do is keep a glass of water next to your bed, and do me a favor, wait after you wake up in the morning a full 90 minutes before you have that first cup of coffee. Here's why that's important. When you wake up in the morning, in order to exit a state of unconsciousness, you need two hormones, both cortisol and adrenaline, and they both wake you up. When your brain has got cortisol and adrenaline going on all over it, guess what? Adding caffeine to it isn't going to do you a whole lot of good, but adding water to it will. Waiting 90 minutes, then we see your adrenaline and your cortisol naturally start to drop. If you have your cup of coffee, then it actually boosts the cortisol and the adrenaline. You get a little bit more bang for your buck. You've woken up, you've gotten your dose of sunshine, you've hydrated yourself, what should you eat? It's important to start your day with a high-protein, low-carbohydrate breakfast. So you make yourself an omelet with cheese, maybe a little bacon if you don't eat pork, maybe some beef or some chicken, or Greek yogurt and granola. Make it a light breakfast, though, something healthy to get your body moving.
補充水分是另一項重要任務。早上起床後，首先要做的不是喝咖啡，而是喝水。我經常告訴人們，你要補充水分，而不是咖啡因。大多數人都不知道，睡眠本身就會造成脫水。每晚睡覺時，你都會流失大約半升到一升的水分。是以，我告訴大家要做的就是在床邊放一杯水，然後幫我一個忙，等你早上醒來整整 90 分鐘後再喝第一杯咖啡。這很重要。當你早上醒來時，為了擺脫無意識狀態，你需要兩種荷爾蒙，皮質醇和腎上腺素，它們都能喚醒你。當你的大腦中充滿了皮質醇和腎上腺素時，你猜怎麼著？加入咖啡因對你沒有任何好處，但加入水卻可以。等待 90 分鐘
- It's important to start your day with a high-protein, low-carbohydrate breakfast.
第六章：心肺、內分泌與消化系統 (Chapter 6 - The Cardiorespiratory, Endocrine, and Digestive Systems)
- So if you have an overabundance of carbohydrates in your system and your muscles and your liver can't accept anymore, then that carbohydrate will, you know, the glucose will get sent to adipose tissue where it'll have an uptake and it'll end up getting sent there to be stored as a fat cell.
是以，如果你體內的碳水化合物過量，而你的肌肉和肝臟無法再接受，那麼碳水化合物就會，你知道，葡萄糖就會被輸送到脂肪組織，在那裡被吸收，最終被輸送到那裡儲存為脂肪細胞。
- So if you have an overabundance of carbohydrates in your system and your muscles and your liver can't accept anymore, then that carbohydrate will, you know, the glucose will get sent to adipose tissue where it'll be uptake, it'll have an uptake,
它喜歡分解東西。
