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  • Do I look sexy in my glasses?

    我戴眼鏡看起來性感嗎?

  • When you sleep, do you look like this?

    你睡覺的時候是這樣?

  • Or this?

    還是這樣?

  • Because one could make you look like this, and the other could make you look like this.

    因為其中一個睡姿能讓你變這樣,另一種會讓你變這樣

  • We all know how important sleep is, right? We're grouchy when we don't get our sleep.

    我們都知道睡覺很重要,對吧?不能睡覺的時候我們會很不開心

  • We are a pain in the butt to be around. We can't get our work done. We're falling asleep at our desk.

    我們會變得很難搞。我們沒辦法好好做事。即使在工作桌旁,我們也會昏昏欲睡

  • There's a whole bunch of bad things when we don't get our sleep, right?

    睡眠不足有一大堆負面影響,對吧?

  • But did you know that it also could inhibit your fat loss? You can have your exercise

    但你知道睡眠不足也會阻礙你的減肥計畫嗎?你按時

  • program in place and your diet is super clean, and you're still not stripping off the fat

    執行運動計畫,飲食也很清淡,但你還是沒有變瘦

  • and you can't figure out why. It could be that you're not getting your sleep--good sleep--on a consistent basis.

    而且你不知道原因。這可能是因為你睡的不夠 — 我是指好的睡眠

  • We live in a culture where sleep deprivation is almost a badge of honor.

    我們現在生活的文化中,睡眠不足幾乎是種榮譽的象徵

  • It's a culture of do more, in less time. Now, in 1960 Americans got 8.0 to 8.9 hours of

    這個文化追求在短時間內做很多事情。1960年美國人平均每晚

  • sleep, on average, per night. By 1995, that dropped to 7.0 hours, on average. And by 2004,

    睡8到8.9個小時。到1995年下滑到平均每人每晚睡7小時。到2004年

  • there was a much increased population that report sleeping less than 6 hours per night,

    每晚睡不到六小時的人數增加許多

  • and today that's up to almost 30 percent of the United States population that sleeps less

    而今天有將近30%的美國人每晚睡不到

  • than 6 hours per night. But I'm here to tell you: if you don't put sleep as a high priority

    六小時。但我在這邊要告訴你們:如果你不重視睡眠

  • on your list along with eating clean and exercising properly, it's very likely you're not going

    而只是輕食搭配適度運動的話,你非常有可能沒辦法

  • to achieve the goals that you want to achieve. And let's go through the reasons why. There

    達到你理想的減重目標。我們來看看原因有哪些吧。

  • have been a whole bunch of studies done on sleep deprivation, and most of them--they

    有一大堆與睡眠不足有關的研究,它們大多

  • work off the premise of having two groups of individuals. One that sleep 7 to 9 hours

    以兩組人為研究對象。一組人一晚睡7到9小時

  • a night, and the other that sleeps maybe 4 to 6 hours a night on a continous basis. And

    而另一組一晚可能睡4到6小時,這樣持續一段時間

  • most of those studies have come to the same conclusion, that when you inhibit sleep, when

    而大多研究都得出相似的結論,那就是如果你有睡眠障礙

  • you go into sleep deprivation for an extended period of time, a whole bunch of things happen

    如果你長期睡眠不足的話,你體內會發生許多

  • to your body that inhibit fat loss as well. First, sleep deprivation messes around with

    阻礙減肥的現象。首先,睡眠不足會擾亂

  • the metabolization of glucose. So what does that really mean? Glucose, whose molecular

    葡萄糖的代謝。所以這到底代表什麼?葡萄糖的分子形式是

  • formula is C6H12O6, is the end product of carbohydrate digestion. Other monosaccharides

    C6H12O6,它是碳水化合物消化後的產物。其他單醣

  • like fructose and galactose are largely converted into glucose. Glucose is the only monosaccharide

    如果糖及半乳糖大多都會轉化成葡萄糖。葡萄糖是體液中唯一

  • present in significant amounts in the body fluids. The oxidation of glucose produces

    佔有一定數量的單醣。葡萄糖的氧化作用提供

  • energy for the body cells. The way metabolism is controlled by a number of hormones. Huh?

    體內細胞所需的能量。而代謝作用取決於賀爾蒙。蛤?

  • In other words, glucose is the stuff that carbohydrates turns into in your body. That

    也就是說,碳水化合物在你體內會轉化成葡萄糖。

  • means, if your body is not processing and metabolizing that glucose really well, then

    這表示,如果你的身體沒有好好處理或代謝這些葡萄糖,那麼

  • it's not using it for the primary source of energy, and it's going to be storing it as

    它就沒有用作主要的能量來源,它就會變成脂肪儲存在體內

  • fat. The second thing that sleep deprivation does is it actually makes you eat more, and

    睡眠不足的第二個惡行就是它其實會害你吃的更多

  • why is that? Well, recent studies have shown a reduction of the GLP-1 hormone. Basically,

    為什麼呢?最近研究顯示胰高血糖素樣肽-1(GLP-1)的減少會‧‧‧ 基本上

  • what the GLP-1 hormone does is it tells your body when you're feeling full. It's telling

    GLP-1的作用是讓你的身體知道你已經吃飽了。它會告訴你:

  • you: you ain't hungry anymore. So if you have reduced levels of the GLP-1 hormone, which

    你已經不餓了。所以如果你的GLP-1指數下降

  • does happen when you're in sleep deprivation, then you're not going to be feeling full when

    這真的會在睡眠不足時發生,那麼你應該覺得吃飽的時候你不會知道自己飽了

  • you should, and you're going to be hungrier more often. And I know from personal experience

    你會更容易肚子餓。而我的親身經歷告訴我

  • that this is absolutely true. When I have been sleep deprived for several days on end,

    這絕對是真的。過去我連續幾天睡眠不足的時候

  • which has happened when I've been in busy work situations, I absolutely feel way more

    通常是我工作很忙的時候,我真的會覺得非常餓

  • hungry than I would if I got my normal night sleep, night in and night out. The third thing

    比我睡眠正常的時候還要餓,不管是白天或夜晚。第三個

  • that sleep deprivation does to inhibit your fat loss is that it gives you absolutely decreased

    睡眠不足影響你減肥的壞處是它會降低你的精力

  • energy, and you can't put your everything into your workouts when you get to the gym.

    這樣一來你去健身房時就不能好好運動了

  • If your workouts look like this: yeah, you might be a little sleep deprived. That means

    如果你健身時看起來像這樣:沒錯,你可能有點睡眠不足。這表示

  • you're burning less calories during your waking hours, not pushing your muscles to the extent

    你在清醒的時候燃燒的卡路里更少了,所以你的肌肉沒辦法

  • that you could, so you're not getting that after burn effect that burns fat for hours

    盡你所能,所以你就沒辦法享有燃燒卡路里好幾小時之後

  • and hours afterwards. The fourth reason is that, the more hours that you're awake during

    的應有效果。第四個壞處是你清醒的時間越長

  • the day, the more likely you are to eat more calories. The more hours you're awake, the

    你越有可能吃更多卡路里進肚。你清醒的時間越長

  • more that you're going to need that energy to get through your day, the more that you're

    你越需要能量來讓你度過一天,所以你

  • going to eat. The last reason is that sleep deprivation will actually decrease the amount

    會吃更多。最後一個壞處是睡眠不足其實會在夜裡偷偷降低

  • of growth hormones secreted during the night. Now, you probably have heard that, when you

    成長賀爾蒙的數量。你可能已經聽過這個了,

  • get into your deepest sleep, well, that's when your body is really pumping out that

    你進入深層睡眠的時候你的身體真正在分泌

  • growth hormone, which you need in order to stay youthful-looking, to build muscle, to

    成長賀爾蒙,這是你保持年輕外貌的必備要素,還有長肌肉、

  • metabolize fat. That growth hormone just does amazing things for you. So the more that you

    代謝脂肪。成長賀爾蒙有很多神奇的作用。所以你進入

  • get into that deep, deep, deep sleep, which typically only happens if you're getting an

    越深層的睡眠,這通常只發生在

  • ideal night's worth, the better chances you will have to get rid of that fat. The bottom

    你理想狀態的晚上,你越有可能甩掉脂肪。總而言之就是:

  • line: you can't go, day in and day out, sleep deprivation and expect to lose fat like you

    你不能整天忙進忙出,睡眠不足還指望能像

  • would if you get a full night's sleep. And what is a full night's sleep? The recommendation

    睡眠充足那樣減肥。那什麼叫充足睡眠?建議

  • has been 7 to 9 hours--is the best amount of sleep. But, of course, that's individual,

    最好一天睡7到9小時。但當然,每個人都不同

  • right? You have to find out what is right for you. But what's interesting is, once you

    對吧?你必須找到自己最適合的方式。但有趣的是,一旦你

  • get over that 9 hours, studies have shown that the potential for you to hold on to body

    睡超過9小時,研究顯示你體內脂肪積存的可能性

  • fat actually goes up, so try to stick within that 7 to 9 hour range. Like, for instance,

    會增加,所以盡量睡7到九9小時就好。舉個例子說

  • with myself, I know that I need 9 hours a night and I operate at my absolute best, I

    我自己的話,我知道我一晚需要睡9小時而且我確實實行了

  • reduce my fat, I have fantastic energy in the gym, I'm not hungry all the time, and

    我成功減脂了,在健身房經歷也很足夠,我不會整天都覺得餓

  • I eat my meals as planned. But you've got to find out what's right for you. Now that

    還有我三餐都根據計畫的進食。但你必須先找到適合你的方式。現在

  • you know how much sleep you need to get, let's talk about the main things you can do to make

    你知道你需要睡多久了,我們來談談你要如何

  • sure you do get that sleep and that you get into that deep uninterrupted sleep. First

    獲得所需的充足睡眠還有確保自己可以進入全然的深層睡眠。首先

  • thing you can do is establish your routine. Go to bed at the same time every night and

    你可以建立自己的例行作息。每晚同時間上床睡覺

  • get up at the same time every morning. The second thing you can do is limit the amount

    每天同時間起床。第二,你可以限制自己

  • of caffeine you're taking in, especially as you're getting closer and closer to your bedtime.

    攝取的咖啡因量,尤其是離睡覺時間越來越近的時候

  • The third thing you can do is exercise. If you exercise on a regular basis, you will

    第三,你可以運動。如果你固定規律運動,你會

  • get better, deeper sleep. That's because you're tiring your body out and your body needs to

    睡得更好更深層。這是因為你讓身體疲憊時你的身體就會需要

  • take that time to recover. It's going to want to take that time to recover. The fourth thing

    時間休息復原。它會希望有一定的時間休息。第四,

  • you can do is keep your room cool. Ideally, from 60 to 68 degrees fahrenheit. The cooler

    你可以讓房間保持涼爽。理想溫度是華氏60到68度。身體

  • the body is, the better you will sleep. Studies have shown that many people with restless

    越感到涼爽,睡眠會越舒適。研究顯示很多

  • nights of sleep oftentimes have a higher core body temperature. I know, for instance, when

    睡眠品質差的人體溫都較高。我知道的例子是

  • my metabolism kicks into gear and is running really, really fast, I will wake up in the

    我的代謝作用開始很快很快運作的時候,我會在半夜醒來

  • middle of the night sweating, and, obviously, I don't like to do that because I'm not getting

    而且流了一身汗,很顯然我不喜歡這樣,因為這樣我就

  • my really good sleep, but what that tells me is my body core temperature is up really

    睡得不好,但是這件事讓我知道,我的體溫很高很高的時候

  • super high and it is interrupting my sleep. So I try to keep my room really cool, generally

    會影響我的睡眠。所以我試著讓我的房間保持涼爽

  • around 60 degrees fahrenheit. And, lastly, think about investing in a sound machine.

    通常維持在華氏60度。最後,你可以考慮看看買台助眠音效機

  • These are the machines that provide a certain amount of sound or ambient noise in order

    這種機器內建一定數量的音效或環境噪音,有助於

  • to block out any of the sounds outside, like, especially if you live in a big city and you're

    蓋過外界的任何聲響,尤其,如果你是住在大城市的人

  • listening to taxi cabs, and traffic, and horn-honking, and things like that--this can be really helpful.

    而你常常聽到計程車、車潮、喇叭等等的聲音,那這台機器對你幫助就很大

  • So I have a sound machine right here, and it's really great because, you know, you can

    我這邊有台助眠音效機,這真的很好用因為你可以

  • get the sounds of the oceans.

    聽到海的聲音

  • The rainforest.

    還有雨林

  • Jungle sounds.

    還有叢林的聲音

  • Or just even white noise: "The thing that I love to spend time with, a house to keep

    或者純粹的白色噪音:「我愛花時間做的事情是整頓家裡、

  • up, the laundry to do, the dishes, the yard work." Hey. So if your diet and exercise plan

    洗衣服、洗碗盤、整理庭院。」嘿!所以如果你的飲食和運動計畫

  • is in place and you're getting your 7 to 9 hours--whatever is right for you--and you

    都確實執行,而你也好好睡了7到9小時 — 不管你合適的睡眠時間是多長 —

  • get into that deep, consistent form of sleep, you will definitely peel that fat off of your

    你睡到進入持續深層的睡眠階段,那你絕對能成功減脂

  • body. And that concludes another episode of FABulously FIT Friday. I hope you liked this

    這就是FABulously FIT Friday這集的內容。我希望你們喜歡

  • episode. If you do, go ahead and hit that "subscribe" button somewhere up there because,

    如果你喜歡的話,點一下「訂閱」因為

  • if you hit it, you'll be notified of every episode as it's released. I'm Kristin Shaffer,

    這樣每次有新的影片發布它都會提醒你。我是Kristin Shaffer

  • founder of Figure & Bikini, and I hope to see you at the next FABulously FIT Friday.

    Figure & Bikini的創立人,我希望下次FABulously FIT Friday再跟你們見面喔

  • Hey, gals. FAB University is open. Head to FigureAndBikini.org to check it out.

    嗨,女孩們!FAB大學開幕了。去FigureAndBikini.org看看吧

Do I look sexy in my glasses?

我戴眼鏡看起來性感嗎?

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B1 中級 中文 美國腔 睡眠 不足 葡萄糖 小時 代謝 減肥

睡覺也可以減肥?教你正確的睡眠知識!(Sleep to Lose Weight)

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    Jeng-Lan Lee 發佈於 2015 年 07 月 30 日
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