If the person's on the ketogenic diet and they somehow come off the ketogenic diet, and they eat something that they shouldn't be eating, and how do they neutralize the effects of that?

如果一個人正在進行生酮飲食，但不知何故又停止了生酮飲食，吃了一些不該吃的東西，他們該如何中和這種影響？

That's what we're going to talk about.

這就是我們要談的。

All right, so let's start with number one, sugar.

好了，讓我們從第一項開始，糖。

Your friend has just eaten some sugar.

你的朋友剛吃了一些糖。

What should they do to counteract the effects of the sugar?

他們應該如何抵消糖分的影響？

Now, the damaging part of sugar is that it tends to act like rust in your arteries, destroys your energy factories, your mitochondria.

現在，糖的破壞性在於，它往往會像動脈中的鐵鏽一樣，破壞你的能量工廠，你的線粒體。

You have something called the glycemic index of foods, so you eat a certain food, and the higher the sugar, the higher the spike, and it creates damage.

你有一種叫做食物血糖生成指數的東西，所以你吃某種食物，糖分越高，峰值越高，就會造成損害。

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。

Out of all the carbohydrates, fiber, which is a carbohydrate, has no effect on insulin.

在所有碳水化合物中，作為碳水化合物的纖維對胰島素沒有影響。

Other carbohydrates will raise insulin, but not fiber, so it's neutral.

其他碳水化合物會提高胰島素，但纖維不會，所以它是中性的。

The more something has fiber in it, the less the sugar effects.

纖維越多的東西，糖的作用就越小。

Carrots, for example, are loaded with fiber, and so it's really hard to spike the blood sugar if you're consuming a carrot, unless you juice the carrot and just drink the juice, carrot juice, which I used to do a long time ago.

例如，胡蘿蔔富含纖維素，所以吃一根胡蘿蔔真的很難讓血糖飆升，除非你把胡蘿蔔榨成汁，只喝胡蘿蔔汁，很久以前我就經常這麼做。

What you need to understand if your friend consumes some sugar is to recommend that they start consuming some fiber right away, and if there's fiber in a salad, that would be the best thing, because that will buffer or slow the effect of this spike.

如果你的朋友攝入了一些糖，你需要了解的是建議他們立即開始攝入一些纖維，如果沙拉中有纖維，那將是最好的選擇，因為這將緩衝或減緩這種飆升的影響。

The other thing to know about sugar is that sugar, especially refined sugar, depletes you of potassium, B1, zinc, and magnesium.

關於糖，還需要知道的一點是，糖，尤其是精製糖，會消耗人體的鉀、B1、鋅和鎂。

If you were to take some electrolytes and B vitamins and trace minerals, that will counteract the deficiencies that you just created from that sugar.

如果你能補充一些電解質、B 族維生素和微量元素，就能抵消你剛從糖中攝入的不足。

That's just a way of minimizing the side effects from that.

這只是儘量減少副作用的一種方法。

Grains, because eventually grains turn into sugar.

穀物，因為穀物最終會變成糖。

There's different things about grains that you need to know.

你需要了解有關穀物的各種知識。

Number one, you have the refined grains.

第一，你有精製穀物。

If you're consuming refined grains, it's going to deplete you of certain nutrients, because when you refine the grain, it's empty of nutrients.

如果你食用精製穀物，就會消耗你體內的某些營養素，因為當你精製穀物時，穀物中的營養素就被消耗殆盡了。

When you consume that, your body starts to metabolize it, and then it needs to pull from its reserve certain nutrients to burn it up.

當你攝入這些物質時，你的身體會開始新陳代謝，然後需要從儲備中提取某些營養物質來消耗掉它們。

This is why the more refined grains or even sugar that you consume, the more of certain nutrients that you need, because refined foods does not come with these nutrients.

這就是為什麼你攝入的精製穀物甚至糖分越多，你所需要的某些營養素就越多，因為精製食品中沒有這些營養素。

You have to tap into your own reserves to be able to process them or digest them.

你必須動用自己的儲備來處理或消化它們。

Refined grains have their own issues, but then you have the whole grains.

精製穀物有其自身的問題，但還有全穀物。

Whole grains has some nutrients, not as much as you might think, but it also has something called phytic acid and other anti-nutrients.

全穀物含有一些營養成分，但並不像你想象的那麼多，但它也含有一種叫做植酸的東西和其他抗營養成分。

The phytic acid actually blocks you from absorbing certain minerals.

植酸實際上會阻礙人體吸收某些礦物質。

If you're consuming whole grains, you might want to consume an oyster or some shellfish to get those minerals back, because shellfish, especially oysters, are loaded with zinc.

如果您食用的是全穀物，您可能想吃一個牡蠣或一些貝類來補充這些礦物質，因為貝類，尤其是牡蠣，富含鋅。

The other big problem with grains is the gluten.

穀物的另一個大問題是麩質。

That's the protein in the wheat or some other grain.

這是小麥或其他穀物中的蛋白質。

You can have a gluten allergy.

你可能對麩質過敏。

You can have a gluten intolerance, but it can really tear up and create inflammation in your gut on so many people, especially because they've did hybrids of grains, especially wheat.

你可以有麩質不耐症，但它真的會撕裂你的腸道，並對許多人造成發炎，特別是因為他們已經做了雜交穀物，尤其是小麥。

They don't just come with more carbs.

它們並不只是增加了碳水化合物。

They come with more protein in some cases.

在某些情況下，它們含有更多的蛋白質。

That protein can do some interesting things to your gut.

這種蛋白質會對你的腸道產生一些有趣的影響。

It can even mimic a bit of morphine, which numbs the pain that it creates, making you think it's totally fine to consume.

它甚至可以模擬一點嗎啡，從而麻痺它所產生的疼痛，讓你覺得食用它完全沒有問題。

You keep eating it.

你繼續吃。

Then sometime down the road, you have this gut inflammation that creates all sorts of additional problems that you didn't suspect.

然後，在某一天，你的腸道發炎，產生了各種你沒有懷疑過的額外問題。

Just as a side note, to counter inflammation in your gut, let's say you want to counter that.

順便提一句，假設你想對抗腸道發炎，那麼你就得這樣做。

You can take glutamine or consume foods high in glutamine.

您可以服用谷氨醯胺或食用富含谷氨醯胺的食物。

What would that be?

是什麼呢？

Meat.

肉類

This is why when someone goes on a meat diet or a carnivore diet and gets all this glutamine from that, they tend to heal their guts as long as they're not consuming at the same time the sugar and the grains and the starches, things like that.

這就是為什麼當一個人採用肉食或肉食動物飲食，並從中獲取谷氨醯胺時，只要他們不同時攝入糖、穀物和澱粉等，他們的腸道就會痊癒。

This video is all about neutralizing the effects of some of these carbs and other things as well.

這段視頻主要介紹如何中和這些碳水化合物和其他物質的影響。

The other thing refined grains depletes is vitamin E.

精製穀物還會消耗維生素 E。

There's a big correlation between a vitamin E deficiency and angina because the heart needs that vitamin E.

維生素 E 缺乏與心絞痛之間有很大的關聯，因為心臟需要維生素 E。

In fact, if you're low in vitamin E, your muscles, including your heart muscle, will work harder and you might have more weakness within the muscle.

事實上，如果維生素 E 含量過低，包括心肌在內的肌肉就會更加努力地工作，肌肉也會更加無力。

When you think of eating refined grains or your friend eating refined grains, think of deficiencies in the B complex, especially B1 and other B vitamins, as well as vitamin E.

當你想到吃精製穀物或你的朋友吃精製穀物時，就會想到缺乏 B 群，尤其是 B1 和其他 B 族維生素，以及維生素 E。

You want to put those back to neutralize the effects.

你要把這些東西放回去，以中和其影響。

You can even consume some nutritional yeast to get your natural Bs.

您甚至可以食用一些營養酵母來補充天然 B。

Just make sure that they're not enriched with synthetic B vitamins.

只要確保它們沒有添加合成 B 族維生素就可以了。

Also, I want to mention, if you're consuming grain foods like breads, pasta, things like that in Europe, people have less bloating because they ferment the grains longer, which actually tends to break down more carbs because the microbes eat the carbs.

此外，我還想提一下，如果你在歐洲食用麵包、意大利麵等穀物食品，人們的腹脹會減輕，因為他們會延長谷物發酵的時間，這實際上會分解更多的碳水化合物，因為微生物會吃掉碳水化合物。

Also, it can actually break down a lot of the gluten as well.

此外，它還能分解大量麩質。

All that enrichment of iron and synthetic vitamins will tend to make your gut feel very heavy.

所有這些豐富的鐵和合成維生素會讓你的腸胃感覺非常沉重。

The other thing about grains is a lot of times they'll use Roundup Ready or glyphosate, which is a herbicide to dry out these grains.

關於穀物的另一件事是，很多時候他們會使用 "Roundup Ready "或草甘膦（一種除草劑）來使這些穀物變幹。

Now you're consuming this grain that has these chemicals in it, which is not good.

現在你吃的這些穀物中含有這些化學物質，這並不好。

Make sure you have an organic grain if you're going to do grains.

如果你要食用穀物，請確保你食用的是有機穀物。

As another side note, I want to mention the chemistry of glucose is very similar to the chemistry of vitamin C.

順便提一下，葡萄糖的化學性質與維生素 C 的化學性質非常相似。

If you're eating sugar, don't expect any vitamin C absorption because it's competitive.

如果你吃糖，就別指望能吸收到維生素 C，因為它是競爭性的。

This is why when people take those vitamin C gummies, I mean, they're just loaded with sugar, you're not getting any vitamin C.

這就是為什麼當人們吃那些維生素 C 軟糖時，我的意思是，它們只是加了糖，你並沒有得到任何維生素 C。

Just realize that glucose blocks vitamin C.

要知道，葡萄糖會阻礙維生素 C 的吸收。

One thing you need to do or tell your friend when they consume this carb or sugar to have more vitamin C foods.

當你的朋友攝入這些碳水化合物或糖分時，你需要做的一件事就是告訴他們多吃維生素 C 食物。

The food that has the most vitamin C is a sauerkraut, but then you also have bell peppers, lemons, or really any of the leafy greens has a good amount of vitamin C.

維生素 C 含量最高的食物是酸菜，但甜椒、檸檬或任何綠葉蔬菜也含有大量維生素 C。

I also want to mention berries.

我還想提一下漿果。

Any of the berries are a good source of vitamin C.

任何一種漿果都是維生素 C 的良好來源。

When you start consuming fruit, people always ask me about fruit.

當你開始吃水果時，人們總是問我水果的事。

Is fruit bad?

水果不好嗎？

Well, yeah, it's high in sugar.

嗯，是的，含糖量很高。

Our bodies were designed to consume moderate amounts of fruit that wasn't genetically made sweeter, but nowadays they are produced with more carbs and sugar contents.

我們的身體本應攝入適量的非轉基因甜味水果，但如今生產的水果卻含有更多的碳水化合物和糖分。

Also, fruit is seasonal, but we have it all year round.

此外，水果是季節性的，但我們一年四季都有。

Is there a big difference between fruit and high fructose corn syrup?

水果和高果糖玉米糖漿有很大區別嗎？

Yes, there's a huge difference.

是的，差別很大。

The fruit has the fiber.

水果中含有纖維。

High fructose corn syrup is like drinking this pure fructose and glucose.

高果糖玉米糖漿就像是在喝這種純果糖和葡萄糖。

It creates a completely different effect than if you were to even get your fructose from the juice from a fruit because you have the antioxidants.

它產生的效果與從水果汁中獲取果糖的效果完全不同，因為它含有抗氧化劑。

You see, if someone's a diabetic and they have high levels of sugar in the blood, and if you're a diabetic, you should know this.

你看，如果有人患有糖尿病，血液中的糖分含量很高，如果你是糖尿病患者，你應該知道這一點。

You have all these side effects, these complications from diabetes.

你有所有這些副作用，這些糖尿病併發症。

You can greatly neutralize a lot of those side effects by just consuming antioxidants from vegetables.

只需攝入蔬菜中的抗氧化劑，就能大大中和這些副作用。

Also, things like benfotiamine is a really good one, or alpha lipoic acid.

此外，苯磷硫胺素或α-硫辛酸也是很好的選擇。

I mean, a lot of diabetics get peripheral neuropathy of their feet where their feet are numb or painful.

我的意思是，很多糖尿病患者都會得腳部周圍神經病變，腳會麻木或疼痛。

If they just took some benfotiamine or alpha lipoic acid, they would at least not feel that pain anymore because it decreases the complications of diabetes.

如果他們只是服用一些苯磷硫胺或阿爾法硫辛酸，他們至少不會再感到疼痛，因為這可以減少糖尿病的併發症。

Diabetes affects four areas, your brain and nervous system, your vascular, your arteries, and the eyes and the kidneys.

糖尿病影響四個方面：大腦和神經系統、血管、動脈、眼睛和腎臟。

Of course, changing your diet is the ultimate solution, but also just to counteract or neutralize some of these other effects, you can just start eating these high antioxidant foods.

當然，改變飲食習慣是最終的解決辦法，但為了抵消或中和其他一些影響，你也可以開始吃這些高抗氧化劑的食物。

You can also exercise.

您還可以鍛鍊身體。

You may have high blood glucose, not necessarily from eating carbs, but it can come from stress.

您可能有高血糖，但不一定是吃碳水化合物造成的，也可能是壓力造成的。

It can come from not sleeping.

它可能來自不睡覺。

It can come from various reasons.

原因有很多。

Let's say you're on the ketogenic diet and you haven't transitioned and your body's still producing sugar because it has really bad insulin resistance.

比方說，你正在進行生酮飲食，還沒有過渡，你的身體還在產生糖分，因為它的胰島素抵抗非常嚴重。

You can counteract a lot of that just by exercising every single day because that burns off the sugar and it actually strengthens the mitochondria.

只要每天堅持鍛鍊，就能抵消很多糖分，因為鍛鍊能消耗糖分，還能增強線粒體的功能。

It actually makes new mitochondria.

它實際上是在製造新的線粒體。

Then there's another thing you can do.

那麼你還可以做另一件事。

A lot of people are on metformin being a diabetic.

很多糖尿病患者都在服用二甲雙胍。

If you were to take berberine, for example, it's a natural remedy.

例如，如果你服用小檗鹼，這是一種天然藥物。

There's studies that show that it can create a similar effect but with less side effects.

有研究表明，它能產生類似的效果，但副作用較小。

Cinnamon is another thing you can take.

你還可以服用肉桂。

Just put some cinnamon on your toast and sugar in your butter where you make this cinnamon toast.

製作肉桂吐司時，只需在吐司上放些肉桂，在黃油中加糖即可。

I'm just being sarcastic, but cinnamon actually can help stabilize blood sugars.

我只是在諷刺你，但肉桂其實可以幫助穩定血糖。

So can apple cider vinegar that helps to neutralize some of the effects of consuming sugar and refined carbs.

蘋果醋也能幫助中和攝入糖和精製碳水化合物的一些影響。

One from acidifying the stomach, another from just helping your blood sugars.

一種是酸化胃，另一種是幫助降低血糖。

You'll find that if you have some apple cider vinegar in the morning when you wake up, if you did have some carbs, your sugars will be a little bit better from the apple cider vinegar.

你會發現，如果你早上起床時喝一些蘋果醋，如果你確實吃了一些碳水化合物，你的糖分會因為蘋果醋而變得更好一些。

The other point I want to bring about that because since we're on the topic of your blood sugars is that if you consume lean protein, as in whey protein powder, you can actually spike insulin.

既然談到了血糖，我還想說的一點是，如果攝入瘦肉蛋白，如乳清蛋白粉，實際上會使胰島素飆升。

That's the thing that helps to control blood glucose.

這有助於控制血糖。

Now there's something called the insulin index and that is looking at all the non-carbohydrate things that can increase insulin that go beyond just like sugar and things like that.

現在有一種叫做胰島素指數的東西，它關注的是所有能增加胰島素的非碳水化合物，而不僅僅是糖之類的東西。

So the thing that really spikes the insulin is the whey protein because there's absolutely no fat in there.

是以，真正讓胰島素飆升的是乳清蛋白，因為其中完全沒有脂肪。

So this leads us to the next point.

這就引出了下一個問題。

Fat has one of the least effects on insulin.

脂肪對胰島素的影響最小。

Like fiber and fat, they don't trigger insulin too much.

與纖維和脂肪一樣，它們不會過多地引發胰島素。

So fat is a way to buffer the insulin response.

是以，脂肪是緩衝胰島素反應的一種方式。

So if you have the choice between egg whites and the whole egg, always have the whole egg or a fatty hamburger versus a lean piece of meat, do the fatty hamburger.

是以，如果你可以在蛋清和全蛋之間做出選擇，那就一定要吃全蛋，或者在肥肉漢堡包和瘦肉之間做出選擇，那就吃肥肉漢堡包。

If you have the nuts or maybe pecans, those are much better than the nuts that are leaner or whole fat kefir or cheese versus low fat or no fat cheese, huge difference.

如果你有堅果或山核桃，這些比堅果要好得多，因為堅果比較瘦，或者全脂酸乳酪或奶酪與低脂或無脂奶酪相比，差別很大。

Go for the fat.

去找脂肪。

The fat will buffer the insulin response from the protein.

脂肪會緩衝蛋白質帶來的胰島素反應。

Another thing that will help you neutralize the bad effects from the sugar is fasting.

另一個能幫你中和糖分不良影響的方法是禁食。

If you fast, definitely do regular intermittent fasting, but a periodic fast will greatly help reduce the damage that that sugar has done to your cells.

如果你禁食，一定要定期間歇性禁食，但定期禁食將大大有助於減少糖分對細胞造成的傷害。

I think if we combine certain things, we can create a cool effect.

我認為，如果我們把某些東西結合起來，就能創造出很酷的效果。

Let's say you had a salad, right?

比方說，你吃了一份沙拉，對嗎？

You have the fiber in there.

裡面有纖維

It doesn't have a lot of sugar in there.

裡面沒有很多糖。

We add the apple cider vinegar to it and then we add the olive oil.

先加入蘋果醋，再加入橄欖油。

We have fat, we have the vinegar, we have the fiber.

我們有脂肪，我們有醋，我們有纖維。

So the oil actually helps pull the fat soluble nutrients out of the salad.

是以，油實際上有助於從沙拉中提取脂溶性營養物質。

And this combination is kind of a nice compounding effect of one meal to help counter maybe some bad things that a person ate.

這種組合是一種很好的複合效應，一餐飯就能幫助抵消一個人吃的一些不好的東西。

Now I talked about sugar, I talked about grains.

現在，我談到了糖，談到了穀物。

Now I want to talk about alcohol a bit.

現在我想談談酒的問題。

Alcohol is from grains and alcohol depletes your B1.

酒精來自穀物，酒精會消耗人體的 B1。

Alcohol is detoxified from the liver as a toxin.

酒精作為毒素從肝臟排出。

So it takes priority and it creates damage to your liver and inflammation, et cetera.

是以，它會優先對肝臟造成損害並引發發炎等。

So if you happen to have known of someone who has drank some alcohol, tell them to counter it by consuming B1, vitamin B1 or nutritional yeast, but B1 is a good one.

是以，如果您碰巧知道有人喝了酒，請告訴他們通過攝入維生素 B1 或營養酵母來抵消酒精，但維生素 B1 是個不錯的選擇。

They probably won't have a hangover from that.

他們可能不會是以而宿醉。

Pickle juice also is a good kind of an electrolyte that can help counter that or just taking electrolytes in general can help reduce the effects of a hangover, which is the toxicity that you're feeling of what's happening in the liver and anything that you take to damage the liver.

泡菜汁也是一種很好的電解質，可以幫助抵消宿醉，或者只是服用一般的電解質，可以幫助減輕宿醉的影響，也就是你感覺到的肝臟中發生的毒性，以及你服用的任何損害肝臟的藥物。

Milk thistle is a good antidote or neutralization factor.

奶薊草是一種很好的解毒劑或中和因子。

Milk thistle is good for anything poisonous, whether you had a snake bite or consumed a poisonous mushroom or you drank alcohol or took Tylenol or the next thing on the issue, which is drugs.

奶薊草對任何有毒物質都有療效，不管你是被蛇咬傷，還是吃了毒蘑菇，或者是喝了酒、吃了泰諾或下一個問題，即毒品。

If you're on certain drugs, they can damage the liver.

如果您正在服用某些藥物，它們可能會損害肝臟。

Take some milk thistle that will help counter or neutralize some of the bad effect.

服用一些奶薊草，有助於抵消或中和一些不良影響。

If you're on a statin drug, make sure you take coenzyme Q10 or you may end up with some muscle damage.

如果您正在服用他汀類藥物，請務必服用輔酶 Q10，否則可能會導致肌肉損傷。

If you're a diabetic and you take metformin, make sure you take B1 and B12.

如果您是糖尿病患者並服用二甲雙胍，請確保服用 B1 和 B12。

And if you're on an antibiotic, make sure you take a probiotic.

如果您正在使用抗生素，請務必服用益生菌。

If you're on an antacid, really you just need to take betaine hydrochloride because that antacid is going to get rid of acid in your stomach.