Name: 腹部脂肪,這種脂肪超危險,吃營養加快燃燒脂肪,,自然療法,柏格醫生 Dr Berg (腹部脂肪,這種脂肪超危險,吃營養加快燃燒脂肪,,自然療法,柏格醫生 Dr Berg)
Uploaded: 2025-09-16T04:15:53.000Z
Duration: 8 min 6 s

Let's talk about how to get rid of your belly fat, but if we just kind of step back for a second and just look at the purpose of fat, it's a survival mechanism.

讓我們來談談如何去除腹部脂肪，但如果我們退一步看看脂肪的用途，它是一種生存機制。

It helps to store fuel, but it has a limitation to how much it can store.

它有助於儲存燃料，但儲存量有限。

So once it gets to a certain point, then we have a backup system.

是以，一旦到了一定程度，我們就會有一個備份系統。

It's a plan B where you start storing fat around the organs and that type of fat is called visceral fat.

這是一種 B 計劃，你開始在器官周圍儲存脂肪，這種脂肪被稱為內臟脂肪。

Now, when visceral fat goes on too long and you don't use up that energy, then that type of fat becomes sick, becomes damaged, and it can no longer readily take in fats for storage or even sugar in its conversion into fat.

現在，如果內臟脂肪持續時間過長，而你又沒有消耗掉這些能量，那麼這種脂肪就會生病、受損，它就不能再輕易地吸收脂肪進行儲存，甚至在轉化為脂肪的過程中也不能吸收糖分。

So we have a third type of fat situation.

是以，我們出現了第三種肥胖情況。

This is the fat that then spills over inside your organs.

這些脂肪會溢出到你的器官中。

So by the time you have ectopic fat, which is fat in the liver, that's actually pretty bad.

是以，當你出現異位脂肪，也就是肝臟中的脂肪時，情況就非常糟糕了。

But on a positive note, it's the fastest thing to fix because when we reverse the process, we can get rid of the ectopic fat first, then the visceral fat, then the subcutaneous fat.

但從積極的角度看，這是最快能解決的問題，因為當我們逆轉這個過程時，我們可以先去除異位脂肪，然後是內臟脂肪，最後是皮下脂肪。

And so is it just a matter of too many calories that destroys the machine?

那麼，是否卡路里過多就會毀壞機器呢？

It's the type of calories that destroy this machine.

就是這種卡路里毀了這臺機器。

Number one, alcohol will destroy the machine for sure.

This is why chronic alcoholics have a potbelly and they have a lot of visceral fat and they definitely have a lot of liver fat.

這就是為什麼長期酗酒的人會有大腹便便、內臟脂肪多、肝臟脂肪多的原因。

Now, the next thing you need to know about is fructose.

接下來，您需要了解的是果糖。

Now, there's a big difference between the fructose in fruit versus the fructose in high fructose corn syrup.

現在，水果中的果糖和高果糖玉米糖漿中的果糖有很大區別。

That goes into the body and just creates serious damage to your metabolism, including liver, because it's a refined product.

因為它是精製產品，所以進入人體後會對新陳代謝，包括肝臟造成嚴重損害。

It's an ultra-processed food that doesn't have the protection.

這是一種沒有保護措施的超加工食品。

So when you eat these carbohydrates without those cofactors, as in the ultra-processed food calories, you really starve off this biochemical machine.

是以，當你吃這些碳水化合物時，如果沒有這些輔助因子，就像超加工食品的熱量一樣，你就會真正餓死這臺生化機器。

And this is really what causes the system to break down because over 83% of the food calories in the grocery store are ultra-processed food calories.

這才是導致系統崩潰的真正原因，因為雜貨店裡超過 83% 的食品熱量都是超加工食品熱量。

The next thing I want to share with you is something that doesn't involve food, involves stress.

接下來，我想和大家分享的是一件與食物無關，但與壓力有關的事情。

Chronic stress can also activate the body and turn things into sugar inside your body.

長期的壓力也會激活身體，把體內的東西變成糖。

And Cushing syndrome is created by a high level cortisol.

而庫欣綜合徵是由高水平的皮質醇造成的。

Even getting less than five hours of sleep a night can increase cortisol and worsen more visceral fat.

即使每晚睡眠不足五小時，也會增加皮質醇，使更多的內臟脂肪惡化。

Steroids, also antibiotics, antidepressant medication, anti-anxiety medication can also increase visceral fat.

類固醇、抗生素、抗抑鬱藥、抗焦慮藥也會增加內臟脂肪。

Now, another uncommon thing that people don't realize is the seed oils in our diet, which make up like 25, 30% directly contribute to damaged mitochondria, that machine that controls our metabolism.

現在，人們沒有意識到的另一件不常見的事情是，我們飲食中的種子油佔 25% 或 30%，直接導致線粒體受損，而線粒體正是控制我們新陳代謝的機器。

Because even if you look at the past two or three or four decades and you look at the trends of sugar, they're not nearly as high as the seed oils.

因為即使你看看過去的二三十年或四十年，看看糖的發展趨勢，它們也沒有種子油那麼高。

There's much more contribution to visceral fat from seed oils than actual sugar.

種子油對內臟脂肪的貢獻遠大於實際的糖。

So this is another thing that unfortunately people have been taught that seed oils are heart healthy, when in fact, they're heart unhealthy.

是以，不幸的是，人們被灌輸的另一個觀念是，種子油有益於心臟健康，而事實上，種子油不利於心臟健康。

They go through an industrial refining process and when you consume them, they're just very damaging to the system.

它們經過了工業提煉過程，當你食用它們時，會對系統造成極大的損害。

And then of course you have sugar and starch.

But the damaging effect from sugar and starch happens when you refine sugars and starches through this whole industrial process.

但糖和澱粉的破壞性影響是在通過整個工業過程提煉糖和澱粉時產生的。

So glucose syrup, dextrose, these are all sugars that are highly refined.

是以，葡萄糖漿、葡萄糖，這些都是高度精製的糖。

I'm talking about maltodextrin, I'm talking about modified food starch, and they're very deadly for your metabolism and they contribute to a lot of visceral fat and damage within the machine.

我說的是麥芽糊精，我說的是改性食物澱粉，它們對新陳代謝非常致命，會導致大量內臟脂肪和機器內部損傷。

那麼，作為第一步，我們該怎麼做呢？

Eliminate ultra processed food calories, sugar, starches, and seed oils.

杜絕超高加工食品熱量、糖、澱粉和種子油。

If you combine the seed oils with the sugar, oh my goodness, you're going to really severely damage that metabolism because your system is already gunked up, what's called metabolically inefficient.

如果你把種子油和糖結合在一起，我的天哪，你將會嚴重損害新陳代謝，因為你的系統已經被搞得一團糟，這就是所謂的新陳代謝效率低下。

And a lot of these ultra processed food calories don't have a lot of protein in them.

而這些超加工食品的熱量中，很多都沒有大量蛋白質。

Without protein, you're just going to want more and more and more.

沒有蛋白質，你就會越吃越多。

You'll keep eating them until you're satisfied with protein.

你會一直吃下去，直到蛋白質滿足為止。

Like animal proteins, especially red meat, are so dense in the cofactors.

就像動物蛋白質，尤其是紅肉，含有大量的輔因子。

I'm talking about the trace minerals, the minerals and the vitamins that you need to actually metabolize.

我說的是你實際代謝所需的微量元素、礦物質和維生素。

Red meat, fish, eggs, all will help you fix this problem.

紅肉、魚、雞蛋都能幫你解決這個問題。

Another thing that people don't realize that diet sodas are just as bad as regular sugar sodas.

人們不知道的另一件事是，減肥汽水和普通含糖汽水一樣糟糕。

So don't think you're helping yourself by taking a diet soda.

所以，別以為你喝健怡蘇打水就是在幫助自己。

And I just have to say this one last point, just because something says low carb or keto friendly does not mean it's really keto friendly.

最後我想說的是，說低碳水化合物或適合酮的食物並不意味著它真的適合酮。

As far as exercise goes, what type of exercise is best for Well, let's just first talk about high intensity interval training, because it's short doses of high intensity with rest versus a sustained long-term run or a moderate amount of intensity on a treadmill.

至於運動，哪種類型的運動最適合 嗯，我們先來談談高強度間歇訓練，因為它是短時間的高強度休息，而不是持續的長期跑步或在跑步機上進行中等強度的訓練。

So if you do high intensity interval training, you'll be more successful with visceral fat.

是以，如果進行高強度間歇訓練，就能更成功地消除內臟脂肪。

But also other things like weight training are going to build up more muscles.

但其他方面，如負重訓練也能鍛煉出更多的肌肉。

So then you can actually burn more of these calories.

這樣，你就能消耗更多的熱量。

You need muscle to have this whole thing work.

你需要肌肉才能讓整件事情順利進行。

Walking is very good for belly fat loss, but not just a little bit of walking a day, like doing longer walks, because walking also reduces stress.

散步對減掉腹部脂肪很有好處，但不是每天只走一點點，比如走更長的路，因為散步還能減輕壓力。

So this is why I like the combination of high intensity interval training with walking on the off days.

是以，我喜歡在休息日將高強度間歇訓練與步行結合起來。

I found that if I don't walk, I don't sleep as well.

我發現，如果不走路，我就睡不好。

A good source of B1 is something called nutritional yeast.

You can put it on your salad, make sure it's unfortified, and that can greatly help reduce stress and increase sleep.

你可以把它放在沙拉里，確保沙拉沒有添加任何強化劑，這對減輕壓力和增加睡眠有很大幫助。

Next thing on the list is vitamin D through a lot of sun.

其次是多晒太陽，補充維生素 D。

Getting more sun will help you lose more weight.

Just don't go out into the point where you're burned.

Go out to the point where you start developing a tan and getting more vitamin D.

出門時，你的皮膚開始晒黑，並獲得更多的維生素 D。

And in those days that you can't get sun, just take vitamin D as a supplement.

在不能晒太陽的日子裡，只需補充維生素 D。

我使用的維生素 D3 至少有 1 萬個。

But don't forget about magnesium because magnesium also allows vitamin D to work.

但不要忘了鎂，因為鎂也能讓維生素 D 發揮作用。

It's also very important in making sure that the mitochondria works well since magnesium is one of the top cofactors or the helper things involved in that mitochondrial biochemistry.

由於鎂是線粒體生化過程中最重要的輔助因子或輔助物質之一，是以鎂對確保線粒體正常工作也非常重要。

And the last point is intermittent fasting.

And this is going to help you to speed things up greatly because every time you eat, you trigger insulin.

這將幫助你大大加快速度，因為每次進食都會觸發胰島素。

And the more insulin you have, the less you're going to lose.

So if you can include intermittent fasting and only have two meals, lunch and dinner, and then kind of graduate maybe even to one meal for a while, that would probably be very, very smart versus all the snacking that people do.

所以，如果你能把間歇性禁食包括進來，只吃兩頓飯，午餐和晚餐，然後畢業一段時間，甚至可能只吃一頓飯，這可能比人們吃零食要非常非常聰明。

And even if it's healthy snacking, probably not a good idea.

即使是健康的零食，可能也不是一個好主意。

But this is a way to actually fix the metabolism to the point where now you have the ability to use fuel because now you're matching an environment of how your body has evolved.

但這是一種實際修復新陳代謝的方法，現在你有能力使用燃料，因為現在你的身體已經進化到與環境相匹配的程度。

And the body has not evolved with all this available food and snacking and eating constantly 24-7.

而身體的進化並不是靠這些可獲得的食物、零食和全天候不停地進食來完成的。

Now the biggest question is, what are the details of what do I eat?

現在最大的問題是，我吃什麼的細節是什麼？

For that information, watch this right here.