18
0- You Are Not What You Eat (You’re What You Absorb)
你每天往嘴里塞的米饭、奶茶、炸鸡，身体到底是怎么消化的？为什么明明吃了很多，转眼就饿？为什么减脂总卡壳，肚子脂肪甩不掉？甚至莫名没精神、易长痘？
答案全藏在身体的“营养底层逻辑”里
这期大概解释透了你体内的“食物加工厂”：从嘴巴咀嚼到小肠吸收，从“Macros”/三大营养素怎么吃才对，到肠道菌群、细胞修复的核心密码。
最后还附4个策略，让你的身体好好开启自我修复！
- 一些重点：
▫️吸收了才算数
▫️脂肪不是敌人。反式脂肪才是必避
▫️增肌/饱腹关键：一餐30g优质蛋白（根据自己体型补够）
▫️肠道是第二大脑！菌群失衡=情绪差、免疫力低
▫️细胞衰老的3大元凶：炎症、氧化、糖化
▫️我的法则：200年前不存在的食物，吃前先三思！
🎙️ 点开来听吧。这一集，希望能让你的新年吃得轻松一点。希望... lol⬇️
时间点：
First of all, let's answer the most basic question, what even is nutrition? [...] Before we talk about what those nutrients do, we need to take a quick tour of your body's built-in food factory. Trust me, once you know how this works, you will never look at a sandwich the same way again.
Next, let's talk about the big three, the three heavy hitters—macronutrients, “Macros” for short: carbs, fats, proteins.[...]
14:30- "Muscle synthesis"
The food you eat doesn't become energy instantly. Carbs and fats enter your bloodstream as raw materials, [...] the mitochondria (which are in the cell) convert these raw materials into ATP. Well, you can think of ATP like currency your body spends to move, think and stay alive.
And the next group is vitamins and minerals. They are called micros, micronutrients. These are the tiny nutrients your body needs in small amounts, but they are critical for everything from energy production to immune function.[...]
Now, where does all this actually get processed? The gut—[...]and it's often called your second brain, because it has millions of neurons that communicate with your actual brain.
A bad gut can trigger cellular breakdown , it happens in many ways. For example, inflammation—oh gosh, this is a huge topic [...]
So how does the body repair this damage? That depends on your hormones, like insulin [...]
OK, let's wrap this up with four simple steps to take control of your nutrition. These steps work for everyone, if you don't have any health conditions. [...]
[...]
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- 本期完整文字: Episode Transcript:
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配乐🎵：Tchaikovsky Mix：柴可夫斯基《小天鹅舞曲》Dance of the Little Swans (from Swan Lake, Op. 20)+《糖果仙子》"Dance of the Sugar Plum Fairy"+《花之圆舞曲》"Waltz of the Flowers" (from The Nutcracker Suite, Op. 71a) +"Waltz Violin Orchestral Classic", etc
As always 感谢收听！
