【双语音+文稿】（全面解析）酒精对大脑和身体的影响！——控糖
共 1 集
剧集目录
| 集 | 标题 | 时长 |
|---|---|---|
| P2 | 【双语音+文稿】（全面解析）酒精对大脑和身体的影响！——控糖 | 27:57 |
P2 · 【双语音+文稿】（全面解析）酒精对大脑和身体的影响！——控糖女神：杰西·因肖斯佩 p02 英文版 (P2)
字幕摘录
| 时间 | 英文 | 中文 |
|---|---|---|
| 0:00 | You might have heard, and this is something that I heard when I was younger and growing up, | 你可能听说过,这是我听到的东西 当我年轻和长大, |
| 0:03 | that actually one drink a day is good for you. | 其实一天喝一杯对你有好处 |
| 0:07 | And this was believed for a very long time. | 这被人们相信了很长一段时间。 |
| 0:09 | And I'm French. | 我是法国人 |
| 0:10 | And let me tell you, most French people still believe that. | 让我告诉你,大多数法国人仍然相信这一点。 |
| 0:14 | And it's not their fault. | 这不是他们的错。 |
| 0:15 | It's because they just don't know the latest science. | 因为他们不知道最新的科学 |
| 0:17 | And a lot of doctors don't even know the latest science either. | 很多医生甚至不知道最新的科学 |
| 0:20 | So let's talk about that. | 所以,让我们谈谈。 |
| 0:33 | Hello, angels, and welcome back to the Glucose Goddess Show. | 你好 天使们 欢迎回到葡萄糖女神秀 |
展开字幕全文（515 条）
| 序号 | 英文 | 中文 |
|---|---|---|
| 1 | You might have heard, and this is something that I heard when I was younger and growing up, | 你可能听说过,这是我听到的东西 当我年轻和长大, |
| 2 | that actually one drink a day is good for you. | 其实一天喝一杯对你有好处 |
| 3 | And this was believed for a very long time. | 这被人们相信了很长一段时间。 |
| 4 | And I'm French. | 我是法国人 |
| 5 | And let me tell you, most French people still believe that. | 让我告诉你,大多数法国人仍然相信这一点。 |
| 6 | And it's not their fault. | 这不是他们的错。 |
| 7 | It's because they just don't know the latest science. | 因为他们不知道最新的科学 |
| 8 | And a lot of doctors don't even know the latest science either. | 很多医生甚至不知道最新的科学 |
| 9 | So let's talk about that. | 所以,让我们谈谈。 |
| 10 | Hello, angels, and welcome back to the Glucose Goddess Show. | 你好 天使们 欢迎回到葡萄糖女神秀 |
| 11 | I'm your host, Jessie Introspe. | 我是你的主持人 杰西·Introspe。 |
| 12 | I'm a French biochemist, and I love explaining science in a really fun way | 我是法国生物化学家 我喜欢用有趣的方式解释科学 |
| 13 | so that you can understand how your body functions. | 这样你才能理解你的身体如何运作。 |
| 14 | And today we're talking about alcohol. | 而今论酒. |
| 15 | Very highly requested topic. | 要求很高的专题。 |
| 16 | When I give any conference or any talk, inevitably one person asks a question about alcohol. | 当我开任何会议或任何谈话时, 必然有人会问酗酒的问题。 |
| 17 | So today I'm going to show you all the science behind it. | 所以今天我要给你们展示所有背后的科学。 |
| 18 | What it does to our body, to our brain. | 它对我们的身体和我们的大脑有什么影响。 |
| 19 | Is it true that one drink a day is good for our health? | 一天喝一杯真的对我们的健康有好处吗? |
| 20 | We're going to bust some myths. | 我们要打破一些神话。 |
| 21 | We're going to have a good time and you're going to learn so much. | 我们会很愉快的,你会学到很多的 |
| 22 | So let's get to it. | 故先说. |
| 23 | The first thing I want to mention is if you've ever worn a continuous glucose monitor, | 首先我想说的是 如果你曾经穿 连续的葡萄糖监视器, |
| 24 | which measures in real time your blood sugar levels, you might... | 即时测量你的血糖水平,你可能会... |
| 25 | And if you drink alcohol, you might have noticed a strange pattern. | 如果你喝酒,你可能会注意到一个奇怪的模式。 |
| 26 | You might have noticed that when you have pasta on their own, you get a big glucose spike. | 你可能已经注意到,当你有 面食自己, 你得到一个很大的葡萄糖钉。 |
| 27 | But if you add, like in this graph, a glass of red wine to the pasta, | 但如果你像这张图一样 给面条加一杯红酒 |
| 28 | all of a sudden smaller glucose spike. | 突然间小点的葡萄糖尖刺 |
| 29 | Oh, my God, what is happening? | 哦,我的上帝,发生了什么事? |
| 30 | What does this mean? | 这是什么意思? |
| 31 | Does this mean that we should add wine to our meals to reduce the glucose spike | 这是否意味着我们应该把酒加进我们的饭里 以减少葡萄糖的升降 |
| 32 | because we know that smaller glucose spikes are better for us? | 因为我们知道小点的葡萄糖 对我们更好? |
| 33 | No, I'm going to explain everything. | 不,我要解释一切 |
| 34 | But no, the answer is not to add wine to every single one of your meals. | 但是,不,答案不是在你的每餐中添加葡萄酒。 |
| 35 | So before we get into that, let's rewind just one second. | 所以,在我们进入这个之前, 让我们只倒带一秒钟。 |
| 36 | A drink of alcohol, whether it's wine, vodka, beer, is mostly water, about 80 to 90 percent water. | 一杯酒,无论是酒,伏特加酒,啤酒,都是水,大约80%到90%的水. |
| 37 | Then it's ethanol, very important molecule. | 然后是乙醇,非常重要的分子. |
| 38 | And then you have things like compounds that influence flavor. | 然后,你有类似化合物的东西 影响风味。 |
| 39 | And then in some sweet wines, you'll have really high sugar content, too. | 在甜酒里,你也会有很高的糖含量。 |
| 40 | But ethanol, the second thing I mentioned, ethanol is a molecule we're really interested in | 但乙醇,我提到的第二件事,乙醇是一个分子,我们真的感兴趣 |
| 41 | because that is the molecule that is going to have effects on our body. | 因为那是对我们的身体有影响的分子。 |
| 42 | The water and the flavor compounds, not so many effects. | 水和口味的化合物,没有那么多效果。 |
| 43 | The ethanol, lots of effects, my dear. | 乙醇,很多效果,亲爱的。 |
| 44 | So how is ethanol produced? | 那么乙醇是如何生产的? |
| 45 | Ethanol is produced when yeast ferments the sugar in grapes or other plants | 当酵母在葡萄或其他植物中发酵时,会生成乙醇 |
| 46 | during the fermentation process for various alcohols. | 在各种酒精的发酵过程中。 |
| 47 | And just for fun, I pulled the number of ethanol molecules in a glass of wine | 为了好玩,我把乙醇分子 放在酒杯里 |
| 48 | because that's the kind of stuff I love. | 因为我喜欢这样 |
| 49 | So there are 10 to the power 23, so 10 with 23 more zeros behind it, | 因此,有10到电23, 所以10,还有23个零后面, |
| 50 | ethanol molecules in one glass of wine. | 一杯酒中的乙醇分子. |
| 51 | That is, fun fact, as many molecules as there are stars in the universe. | 这是有趣的事实, 和宇宙中恒星一样多的分子。 |
| 52 | Now, you know, fun fact. | 现在,你知道,有趣的事实。 |
| 53 | So in terms of the percent alcohol, if you're an alcohol drinker, you might know this, | 所以,从酒精的百分比来看, 如果你是一个酗酒者, 你可能知道这一点, |
| 54 | but beer contains 1 percent to 6 percent ethanol. | 但啤酒含有1%到6%的乙醇。 |
| 55 | Wine is 12 to 14 percent ethanol. | 葡萄酒的乙醇含量为12%至14%. |
| 56 | Fortified wines like cherry and port contain 18 to 20 percent ethanol. | 樱桃和港口等强化酒含有18%至20%的乙醇. |
| 57 | And then spirits, the vodka, rums and gins are 40 to 50 percent. | 然后精神,伏特加,朗姆酒和杜松子酒是40%到50%。 |
| 58 | So what happens exactly when we drink ethanol? | 我们喝乙醇时会发生什么? |
| 59 | I think that's the main question that we're all asking ourselves. | 我想这是我们自问的主要问题。 |
| 60 | So let's look at what happens inside our body. | 让我们看看我们身体里发生了什么 |
| 61 | As soon as we drink alcohol, it goes to our stomach and to our upper intestine, | 我们一喝酒,就到胃和上肠 |
| 62 | which is where anything that we eat or drink goes. | 我们吃喝的东西都在那里 |
| 63 | From there, the ethanol goes into our bloodstream. | 从那里,乙醇进入我们的血液。 |
| 64 | And then it is recognized by our body as a toxin. | 然后它被我们的身体视为一种毒素。 |
| 65 | It is kind of like a poison, essentially. | 它有点像毒药,本质上。 |
| 66 | It's something that our body wants to get rid of. | 这是我们身体想要摆脱的 |
| 67 | Therefore, our body sends this ethanol to our liver. | 因此,我们的身体将这种乙醇送入我们的肝脏。 |
| 68 | Why the liver? | 为什么是肝脏? |
| 69 | Because our liver is the filtration system of our body. | 因为我们的肝脏是我们身体的过滤系统. |
| 70 | It has a lot of work to do, especially if you drink a lot of alcohol. | 它有很多工作要做,特别是如果你喝了很多酒。 |
| 71 | And that's why you might have heard, you know, a correlation between liver problems | 这就是为什么你可能会听到, 你知道,肝脏问题之间的关联 |
| 72 | and drinking alcohol. | 并饮酒。 |
| 73 | It's because our liver has a lot to do to get rid of this toxin. | 因为我们的肝脏有很多事要做 才能消除这种毒素 |
| 74 | So what does our liver exactly do to get rid of this ethanol toxin? | 那么我们的肝脏究竟做了些什么来消除这种乙醇毒素? |
| 75 | Well, it's kind of like, you know, when you have a big cardboard box in your house, | 嗯,这有点像,你知道, 当你有一个大的纸板盒 在你的房子, |
| 76 | like you bought something and it came in like a massive box. | 就像你买了些东西, 它进来像一个巨大的盒子。 |
| 77 | And then you're like, oh, man, I have to get rid of this box. | 然后,你喜欢,哦,伙计, 我必须摆脱这个盒子。 |
| 78 | Well, what do you do? | 那么,你是做什么的? 怎么样? |
| 79 | You cut the box into small pieces and then you fold the pieces and you put them in the bin. | 你把盒子切成小块,然后把碎片叠起来放进垃圾箱。 |
| 80 | Well, your liver kind of does the same thing with ethanol. | 你的肝脏也和乙醇一样 |
| 81 | It essentially tries to cut it down into smaller pieces. | 它基本上试图把它切成小块。 |
| 82 | The first thing that it cuts ethanol into is a substance called acetyl aldehyde. | 首先它把乙醇切成乙醇,是一种叫做乙酰甲醛的物质. |
| 83 | And now for sure, you've come across this substance because it is what gives people | 肯定的,你已经发现了这种物质 因为它给了人们 |
| 84 | who drink alcohol that smell. | 谁喝酒精的味道。 |
| 85 | You know, you can smell on someone that they've had a lot to drink. | 你知道,你可以在某人身上闻到 他们喝了很多。 |
| 86 | That smell is acetyl aldehyde. | 这味道是乙酰乙醛 |
| 87 | So the first thing your liver does is to break down ethanol into acetyl aldehyde. | 因此,你的肝脏首先要做的是将乙醇分解为乙酰甲醛. |
| 88 | The problem is, acetyl aldehyde is also very toxic for the body. | 问题是,乙酰甲醛对身体也具有很高的毒性. |
| 89 | And then your liver has to do another thing. | 然后肝脏又得做别的事 |
| 90 | Poor liver. | 可怜肝脏. |
| 91 | Then it converts acetyl aldehyde into acetic acid. | 然后将乙酰甲醛转化为乙酸. |
| 92 | Acetic acid, you might have heard me talk about it before. | 乙酸,你可能听说过我之前谈论它。 |
| 93 | It is a molecule that we find in vinegar. | 它是我们在醋中找到的分子。 |
| 94 | Now, this molecule is not a poison. | 这分子不是毒药 |
| 95 | This molecule is safe for the body. | 这个分子对身体是安全的. |
| 96 | And you might think, oh, well, if my liver is turning ethanol into basically a vinegar compound, | 你可能会认为 如果我的肝脏把乙醇变成醋类化合物 |
| 97 | then not much is going to happen to me, right? | 那样我就不会出什么事了,对吧? |
| 98 | This is incorrect. | 这不正确。 |
| 99 | You see, it all has to do with the breakdown speed. | 你看,这一切都与崩溃的速度有关。 |
| 100 | So your liver cannot instantly turn all the ethanol into your body, into acetic acid. | 所以,你的肝脏不能立刻把所有的乙醇转化为你的身体,变成乙酸. |
| 101 | This process takes time. | 这一过程需要时间。 |
| 102 | I want to show you a specific study that I think is so interesting. | 我想给大家看一个特别的研究 我觉得很有趣 |
| 103 | So this study is called Cytokine Changes Following Acute Ethanol Intoxication in Healthy Men, | 因此,这个研究被称为Cytokine 改变 后急性乙醇中毒 在健康男性, |
| 104 | a crossover study. | 一个交叉研究。 |
| 105 | So in this study, and obviously scientists do some amazing things, | 所以在这个研究中 科学家们显然做了一些令人惊奇的事情 |
| 106 | they gave young males 300 milliliters of pure vodka to drink on an empty stomach. | 他们给了年轻男性300毫升纯伏特加 在空胃上饮用。 |
| 107 | 300 ml is about the size of a soda can. | 300毫升大约是一个汽水罐的大小. |
| 108 | So imagine drinking all of this on an empty stomach of pure vodka in just 30 minutes. | 想象一下,在30分钟内 把这些都喝在纯伏特加的空胃上 |
| 109 | Yeah, pretty intense. | 是啊,相当激烈。 |
| 110 | And then the researchers tracked the elimination of ethanol in the body of these participants. | 然后研究人员跟踪了这些参与者体内乙醇的消除情况. |
| 111 | And they found that it takes, on average, five hours for our body to get rid of just | 他们发现,我们的身体平均需要5小时才能摆脱 |
| 112 | half the amount of ethanol that was ingested. | 摄入的乙醇量的一半 |
| 113 | So as you can see here, after about five, I would say like five to six hours even, | 如你所见,大概五到六小时后... |
| 114 | you see that the ethanol concentration in the body of these participants | 你看到这些参与者体内的乙醇浓度 |
| 115 | is now half what it was at the very beginning. | 现在已经是最初的一半了 |
| 116 | So it takes a long time for our body to get rid of the ethanol. | 因此我们的身体需要很长的时间去除乙醇. |
| 117 | And as it's getting rid of the ethanol, it's being exposed to ethanol, but also to acetyl aldehyde. | 而随着乙醇的脱落,它也暴露在乙醇中,但也暴露在乙酰甲醛中. |
| 118 | So let's go back to this graph with the pasta and the red wine. | 故以面和红酒回此图. |
| 119 | So another thing you should know about the liver is that it's actually in charge | 肝脏的另外一点你应该知道 肝脏是负责的 |
| 120 | of regulating the amount of glucose in your body. | 控制体内的葡萄糖量 |
| 121 | Now, when you drink alcohol, as I just told you, your liver is super busy doing all of | 现在,当你喝酒, 正如我刚才告诉你, 你的肝是超级忙做所有 |
| 122 | these transformations to transform it into different compounds. | 这些转变将它转化为不同的化合物。 |
| 123 | And as a result, it doesn't have the time to manage your glucose levels like it usually does. | 因此,它没有时间像通常那样管理你的葡萄糖水平. |
| 124 | And that is why you see this decrease in a glucose spike when you add alcohol to a meal. | 所以当您在一顿饭中加入酒精时,您会看到葡萄糖的含量下降。 |
| 125 | It's because your liver is busy with this poison that you've just given it, | 因为你的肝脏忙于这个毒药 你刚刚给了它, |
| 126 | so it cannot manage your glucose levels as effectively. | 所以它不能有效地管理你的葡萄糖水平。 |
| 127 | As a result, you see a smaller spike, but it's because you're poisoning your liver. | 因此,你可以看到一个较小的螺旋, 但这是因为你正在中毒你的肝脏。 |
| 128 | So it is not a good idea, my dear friends, to add red wine to your pasta, | 因此,这不是一个好主意,亲爱的朋友们, 加入红酒 你的面条, |
| 129 | even though this graph shows us something a bit confusing and something we could interpret as that. | 尽管这个图表向我们展示了一些令人困惑的东西, 以及我们可以这样解释的东西。 |
| 130 | But again, not a good idea. | 但还是不行 |
| 131 | If you want to manage your glucose levels, which is the foundation of physical and mental health. | 如果你想控制你的葡萄糖水平,这是身心健康的基础. |
| 132 | So what goes on as this ethanol and acetyl aldehyde are in your body causing damage? | 那么,这乙醇和乙酰甲醛 在你的体内造成什么损害? |
| 133 | Let's have a quick look organ by organ so you can see what's going on | 让我们快速的 器官外观 这样你就可以看到发生了什么 |
| 134 | inside of your body and your brain when you drink alcohol. | 当你喝酒的时候,你的身体和大脑。 |
| 135 | So the first place to look is your stomach and your intestine. | 故先观于胃与肠. |
| 136 | As I mentioned, alcohol, ethanol goes right there. | 正如我所提到的,酒精,乙醇就在那里。 |
| 137 | And once it is in your stomach and your intestine, | 一旦在你的胃和肠子里 |
| 138 | unfortunately, ethanol damages the cells that line your gut. | 很不幸,乙醇会破坏你的肠道 |
| 139 | And this leads to a few things. | 这导致了一些事情。 |
| 140 | First of all, you can't absorb nutrients from your food as effectively as you're used to, | 首先,你不能像以前那样有效地吸收食物中的营养, |
| 141 | which is why in people who drink a lot of alcohol, we see nutrient deficiencies often. | 这就是为什么在喝了很多酒的人中, 我们经常看到营养不足。 |
| 142 | Second, as it damages the cells, it can actually lead to leaky gut syndrome. | 第二,当它破坏细胞, 它实际上可以导致漏泄性肠道综合征。 |
| 143 | IBS, leaky gut, such a common condition today. | IBS,泄密的肠胃, 这样的常见条件今天。 |
| 144 | And we know that alcohol makes it worse. | 我们知道酒精会让情况更糟 |
| 145 | And finally, if that wasn't enough, alcohol kills all of the good bacteria in your gut. | 最后,如果还不够的话, 酒精会杀死你体内所有好的细菌。 |
| 146 | And you might know this because we can often use alcohol to disinfect something. | 你可能知道这一点,因为我们常常可以使用酒精来消毒一些东西。 |
| 147 | And what does it mean to disinfect something? | 消毒有什么意义? |
| 148 | It means to kill all the bacteria. | 谓杀灭一切细菌. |
| 149 | So ethanol is rushing around your body and your bloodstream and it also gets to your brain. | 乙醇在你的体内和血液中冲动 也进入你的大脑 |
| 150 | Now, here what's really interesting is that we have this thing called the blood-brain barrier, | 现在,这里真正有趣的是, 我们有这个东西 叫做血脑屏障, |
| 151 | which is supposed to protect the brain from pathogens. | 它可以保护大脑免受病原体的影响 |
| 152 | But actually, ethanol crosses that barrier. | 但实际上,乙醇会穿过这个屏障。 |
| 153 | The ethanol, the alcohol makes its way into your brain. | 乙醇,酒精 进入你的大脑。 |
| 154 | Yes, and here a few things happen. | 是的,在这里发生了一些事情。 |
| 155 | The first thing that happens is that ethanol makes your brain release dopamine. | 第一件事是乙醇让你的大脑释放多巴胺。 |
| 156 | And as you might have heard me talk about, dopamine is the pleasure molecule. | 正如你可能听到的, 多巴胺是快乐分子。 |
| 157 | It gets released when we have sex, when we play video games, when people do illegal drugs, | 当我们发生性关系, 当我们玩电子游戏, 当人们做非法毒品, |
| 158 | and when you drink alcohol. | 当你喝酒的时候 |
| 159 | And the problem is, dopamine to your brain feels like a reward. | 问题是,多巴胺对你的大脑 是一种奖励。 |
| 160 | So your brain gets tricked into thinking that this poison actually makes it feel rewarded. | 所以,你的大脑被骗到 认为这个毒药实际上 使它感到回报。 |
| 161 | It makes it feel good and happy. | 令其心生欢喜. |
| 162 | And now, some people get more dopamine than others when they drink. | 现在,有些人喝多巴胺比其他人多。 |
| 163 | And generally, you're able to recognize yourself. | 一般来说,你可以认出自己 |
| 164 | If when you have alcohol, you feel euphoric, you feel so happy, so excited, you feel so much better, | 如果你有酒,你感到兴奋,你感到 如此快乐,如此兴奋,你感觉好多了, |
| 165 | that's probably because your brain releases more dopamine than other people's brains. | 这可能是因为你的大脑释放的多巴胺比其他人的大脑多。 |
| 166 | Isn't that so interesting? | 这不是很有趣吗? |
| 167 | So we each have a different amount of dopamine that gets released in our brain when we drink alcohol. | 所以,我们每个人都有 不同的多巴胺量, 当我们喝酒时,我们大脑释放出来。 |
| 168 | And in fact, as you can imagine, people who are heavy drinkers generally have a higher | 事实上,你可以想象, 喝重酒的人 通常有一个更高的 |
| 169 | dopamine release when they drink alcohol. | 多巴胺在饮酒时释放出来. |
| 170 | It feels like more of a reward. | 感觉更像是奖励 |
| 171 | They feel so good that they just want to keep coming back for more. | 他们感觉好极了 他们只想继续回来找更多 |
| 172 | The second molecule that gets activated in our brain when we drink alcohol is serotonin. | 我们喝酒后脑中的第二个分子是血清素。 |
| 173 | Serotonin is the happy hormone, right? | 血清素是快乐的荷尔蒙 对吧? |
| 174 | So it's the one that makes you feel comfortable, relaxed, happy, at ease. | 所以它让你觉得舒服,放松,快乐,轻松。 |
| 175 | So you have dopamine being activated, which makes you feel pleasure and reward. | 所以多巴胺被激活了 让你感到快乐和回报 |
| 176 | And then serotonin, which is happiness, you know, chilled, feels so good molecule. | 然后血清素,这就是快乐,你知道, 冷却,感觉非常好的分子。 |
| 177 | So there's a lot of stuff in your brain that goes on. | 所以,很多东西 在你的大脑中,继续。 |
| 178 | And that's why people drink alcohol is because it releases these two molecules | 这就是为什么人们喝酒 因为它释放了这两个分子 |
| 179 | that make us feel good. | 这让我们感觉很好。 |
| 180 | But then this does not last forever. | 但是,这种情况不会永远持续下去。 |
| 181 | Once these get released and activated, then comes the shutdown. | 一旦这些被释放并激活, 就会有关闭。 |
| 182 | So other processes take over. | 因此,其他进程接管。 |
| 183 | And instead of just feeling really good, I'm really happy. | 而不是只是感觉真的很好, 我真的很开心。 |
| 184 | You're going to start to feel some of the toxic damage | 你会开始感受到一些毒害 |
| 185 | that ethanol and acetaldehyde are doing to your neurons. | 乙醇和乙醛对神经元有影响 |
| 186 | So let's talk about your neurons. | 我们来谈谈你的神经元 |
| 187 | Ethanol and acetaldehyde are going to heavily damage your brain cells called neurons. | 乙醇和乙醛会严重损坏你的脑细胞 叫做神经元 |
| 188 | And specifically, they actually touch and hurt your neurons that are in charge | 具体来说,他们实际上触摸并伤害了负责的神经元 |
| 189 | of managing your impulses, of helping you be aware of your surroundings, | 控制你的冲动 帮助你了解周围环境 |
| 190 | the ones that manage good judgment, motor coordination. | 那些能做出正确判断的人 机动协调 |
| 191 | And they also suppress the neurons that are able to form memories, | 它们也会抑制能够形成记忆的神经元, |
| 192 | which is why you remember fewer things when you drink alcohol. | 这就是为什么你记得少的东西 当你喝酒。 |
| 193 | So these two toxins literally suppress and turn off | 所以这两种毒素 完全抑制和关闭 |
| 194 | and damage a lot of neurons in your brain. | 并破坏很多神经元 在你的大脑。 |
| 195 | And so when you feel drunk, that's actually the feeling of your neurons | 所以当你觉得喝醉了, 这其实是你的神经元的感觉 |
| 196 | being damaged and suppressed. | 被破坏和压制。 |
| 197 | Another quite detrimental effect of drinking alcohol is that | 酗酒的另一个相当有害的后果是 |
| 198 | when you're a habitual alcohol user, the days when you don't drink | 经常喝酒的时候,不喝酒的日子 |
| 199 | and the moments when you're not drinking, you end up feeling worse | 和不喝酒的瞬间, 你最后感觉更糟 |
| 200 | during those days and those moments. | 在那些日子和那些时刻 |
| 201 | And you end up needing alcohol to feel good again. | 你最终需要酒精来再次感觉好。 |
| 202 | So it's almost as if your baseline of happiness and enjoyment reduces | 所以,它几乎就像你的基线 幸福和享受减少 |
| 203 | and you become more and more dependent on alcohol to make you feel good. | 你越来越依赖酒精 让你感觉很好 |
| 204 | You develop a dependence. | 你发展了一种依赖。 |
| 205 | There's a study that I want to mention that I think is so interesting. | 有个研究我想说 我觉得很有趣 |
| 206 | It's called Effect of Alcohol on the Central Nervous System | 这叫酒精对神经系统的影响 |
| 207 | to Develop Neurological Disorder. | 用于发展神经病。 |
| 208 | And so this paper is super interesting. | 这篇论文非常有趣。 |
| 209 | It goes into detail about the exact effects of alcohol on our neurons. | 它详细介绍了酒精对我们神经元的确切影响. |
| 210 | And it explains that alcohol creates DNA damage in our neurons. | 它解释了酒精给我们的神经元造成了DNA损伤。 |
| 211 | And the errors accumulate over time and lead to dysfunction. | 而错误会随着时间累积,导致功能失调. |
| 212 | So it's not like you drink, your neurons shut down, | 所以,这不像你喝酒, 你的神经元关闭, |
| 213 | and then you stop drinking for a few hours and your neurons come back up. | 然后,你停止喝酒 几个小时, 你的神经元回来。 |
| 214 | There is damage that accumulates over time in the DNA of your brain cells. | 脑细胞的DNA会积聚一些损伤 |
| 215 | Alcohol also accelerates the aging of our neurons and of our brains. | 酒精还加速了神经元和大脑的衰老。 |
| 216 | So our brain ends up aging faster the more and the more we drink. | 所以我们的大脑会越来越老化 我们喝得越多 |
| 217 | And not only does alcohol kill existing neurons, | 不仅酒精会杀死现有的神经元 |
| 218 | it also prevents new ones from forming. | 它也阻止了新的生物形成。 |
| 219 | And this can lead to all sorts of effects on processing, | 这会导致各种影响 处理, |
| 220 | cognitive ability, memories, spatial awareness. | 认知能力,记忆,空间意识. |
| 221 | For example, when somebody has a stroke, | 比如,当某人中风时, |
| 222 | well, parts of their brain, some of their neurons die, right? | 脑部的部位 神经元会死亡 对吧? |
| 223 | And this can cause extreme symptoms and consequences. | 这会造成极端症状和后果。 |
| 224 | But with alcohol, it's like you're having a very, very slow, | 但是,用酒精, 它就像你有一个非常,非常慢, |
| 225 | very, very, very gradual stroke. | 非常非常,非常,非常渐进的中风。 |
| 226 | And we've known for a very long time in all of the studies | 我们在所有的研究中都认识很久了 |
| 227 | that three drinks a day is clearly damaging to the brain. | 每天喝三杯显然会伤害大脑 |
| 228 | So if you have three drinks a day every single day, | 所以如果你每天喝三杯的话 |
| 229 | that's a very slow damage, slow stroke, if you will. | 这是一个非常缓慢的损伤, 缓慢中风,如果你愿意。 |
| 230 | It's not a perfect comparison. | 这不是一个完美的比较。 |
| 231 | But in terms of the effect on neurons, | 但从对神经元的影响来看, |
| 232 | very slow damage to your brain. | 脑部损伤很慢 |
| 233 | And we've known again for a very long time | 我们又认识很久了 |
| 234 | that three drinks a day is really bad. | 一天喝三杯真的很烂 |
| 235 | But you might have heard, | 但你可能听说了 |
| 236 | and this is something that I heard when I was younger and growing up, | 这是我年轻和长大时听到的 |
| 237 | that actually one drink a day is good for you. | 其实一天喝一杯对你有好处 |
| 238 | And this was believed for a very long time. | 这被人们相信了很长一段时间。 |
| 239 | And I'm French. | 我是法国人 |
| 240 | And let me tell you, most French people still believe that. | 让我告诉你,大多数法国人仍然相信这一点。 |
| 241 | And it's not their fault. | 这不是他们的错。 |
| 242 | It's because they just don't know the latest science. | 因为他们不知道最新的科学 |
| 243 | And a lot of doctors don't even know the latest science either. | 很多医生甚至不知道最新的科学 |
| 244 | So let's talk about that. | 所以,让我们谈谈。 |
| 245 | Is one or two drinks a day good for you or not? | 你一天喝一两杯好吗? |
| 246 | This belief was based on associative studies | 这种信念是基于联合研究 |
| 247 | that showed that if you look at a big population, | 这说明如果你看一大群人 |
| 248 | a big group of people, | 一大群人, |
| 249 | people who have one drink a day | 一天喝一杯的人吗? |
| 250 | seemed to be healthier than people who had zero drinks a day. | 似乎比每天不喝酒的人更健康 |
| 251 | And recently scientists have started to see | 最近科学家们开始看到 |
| 252 | the main massive holes in this kind of research, | 这种研究的主要大洞, |
| 253 | notably two important things. | 特别是两件事 |
| 254 | Number one, the main flaw in these studies | 第一,这些研究的主要缺陷 |
| 255 | is that previous heavy drinkers | 是那个喝重酒的 |
| 256 | who stopped drinking entirely for health reasons | 完全出于健康原因停止喝酒 |
| 257 | were now in the zero drinks a day category. | 已经是零饮料了 |
| 258 | But they were actually quite unhealthy | 但他们其实很不健康 |
| 259 | because they probably were drinking before, | 因为他们可能以前喝酒, |
| 260 | but they completely stopped because of cancer, | 但他们完全停止 因为癌症, |
| 261 | heart disease, diabetes, you name it. | 心脏病,糖尿病,你说的 |
| 262 | So now you had all these unhealthy people | 现在你有这么多不健康的人 |
| 263 | in the zero drinks a day category. | 在零饮料一天类别。 |
| 264 | Interesting, right? | 有意思,对吧? |
| 265 | And you also saw a lot of old people | 你也见过很多老人 |
| 266 | who had one drink a day and who were healthy. | 他们一天喝一杯,他们很健康。 |
| 267 | And they probably kept drinking one drink a day | 他们可能一天喝一次 |
| 268 | because they didn't have any health issues. | 因为他们没有任何健康问题。 |
| 269 | It's not that the one drink a day | 不是那个一天喝酒的人 |
| 270 | was keeping them healthy in later age. | 让他们在晚年保持健康 |
| 271 | It's just simply that because they didn't develop chronic issues | 仅仅是因为他们没有产生长期的问题 |
| 272 | and their doctor didn't say, | 他们的医生没说 |
| 273 | you got to cut out all the wine and the vodka, | 你要切掉所有的酒和伏特加, |
| 274 | one drink a day was not causing their good health. | 一天喝一杯不会让他们身体健康 |
| 275 | The one drink a day was a consequence of their good health. | 一天喝酒是他们身体健康的结果。 |
| 276 | So these associative studies now have been shown | 因此,这些关联研究 现在已经显示 |
| 277 | {\fn黑体\fs22\bord1\shad0\3aHBE\4aH00\fscx67\fscy66\2cHFFFFFF\3cH808080}只是严重缺陷 | |
| 278 | So we don't really rely on them anymore. | 所以我们不再真正依赖他们了。 |
| 279 | But what we do look at, which is incredibly interesting, | 但我们所看到的, 这令人难以置信的有趣, |
| 280 | are two new studies that came out in 2022, | 2022年出版的两部新书 |
| 281 | which really helped us understand what's going on | 这真的帮助我们 了解发生了什么 |
| 282 | even in the light drinking category. | 即使是轻度饮酒 |
| 283 | So the first study is called | 所以第一个研究叫做 |
| 284 | Associations Between Alcohol Consumption | 酒精消费协会 |
| 285 | and Grey and White Matter Volumes in the UK Biobank. | 和灰白物质卷 在英国生物银行。 |
| 286 | And this is from data on 40,000 people. | 这是来自4万人的数据。 |
| 287 | And this study showed very clearly that just one drink a day | 这份研究非常清楚地表明 每天只喝一次 |
| 288 | was associated with our brain shrinking, | 和我们的大脑萎缩有关 |
| 289 | death of neurons, cognitive decline, thinning of the brain. | 神经元死亡 认知下降 大脑变薄 |
| 290 | So this study showed us that even just one drink a day | 所以这个研究告诉我们,即使一天只喝一杯 |
| 291 | is accelerating our brain aging. | 正在加速我们的大脑老化。 |
| 292 | Now, of course, aging and shrinking of the brain | 现在,当然,老化 和缩小的大脑 |
| 293 | as you age is normal. | 像你这个年纪一样正常 |
| 294 | This is not something that we can completely get rid of. | 这不是我们可以完全摆脱的 |
| 295 | But you have to understand that by just having one drink a day, | 但你必须明白 只要一天喝一杯 |
| 296 | you are accelerating this shrinking | 你正在加速收缩 |
| 297 | and this aging of your brain. | 你的大脑老化了 |
| 298 | Just one drink a day, which so many people are doing. | 每天只喝一杯 很多人都在喝 |
| 299 | So I'm not saying you should stop drinking. | 我不是说你应该停止喝酒 |
| 300 | I'm just saying you need to weigh the pros and cons. | 我只是说你需要权衡利弊 |
| 301 | And we're not totally done yet | 我们还没完呢 |
| 302 | because there's more stuff you need to know. | 因为你需要知道更多事情 |
| 303 | The second study to know about is called | 第二项研究叫做 |
| 304 | Association of Habitual Alcohol Intake | 有机酒精摄入量协会 |
| 305 | with Risk of Cardiovascular Disease. | 有心血管疾病的风险 |
| 306 | And so in this research, | 所以在这项研究中, |
| 307 | they looked again at those big associative studies | 他们又重新审视了这些大联合研究 |
| 308 | on alcohol and heart disease | 酒精和心脏病 |
| 309 | because again, previously people thought | 因为以前人们也认为 |
| 310 | one drink a day was good for their heart. | 一天喝一杯对心脏有好处 |
| 311 | And they showed that when you remove the confounding variables | 他们显示,当你去掉困惑的变量 |
| 312 | that I'm talking about, | 我说的, |
| 313 | all the previously believed benefits of alcohol | 所有以前相信 酒精的好处 |
| 314 | completely disappear. | 彻底消失。 |
| 315 | So now we know that this thing of one drink a day | 所以,现在我们知道, 这东西一天一喝 |
| 316 | is good for you is not true. | 对你有好处 不是真的 |
| 317 | Alcohol, even at a very low quantity of one drink a day | 喝酒,即使每天喝一杯也很少 |
| 318 | is damaging your brain. | 正在破坏你的大脑。 |
| 319 | And if you look at the brain of an old person, | 如果你看着老人的大脑 |
| 320 | let's say if you know somebody who's in their 80s or 90s, | 如果你认识80或90岁的人 |
| 321 | you can tell their brain is not as sharp | 你可以看到他们的大脑没有那么锋利 |
| 322 | as somebody who's say in their 20s or 30s or 40s, right? | 像是20或30或40岁的人 对吧? |
| 323 | That is aging of the brain. | 这是脑衰老。 |
| 324 | And the more you drink, the faster you are going to be | 你喝得越多,你就会越快 |
| 325 | in a state where your brain is unhealthy and old and damaged. | 在你的大脑不健康 年老和受损的状态下 |
| 326 | Sorry, guys. | 对不起,伙计们。 |
| 327 | Just got to know the truth. | 璶笵痷 |
| 328 | Oh, and a side note on Alzheimer's. | 哦 还有阿尔茨海默症的副笔记 |
| 329 | If you're predisposed to dedicate to Alzheimer's, | 如果你愿意献给老年痴呆症 |
| 330 | drinking heavily increases your risk of actually developing it. | 酗酒会增加你真正开发它的风险 |
| 331 | Again, it's bad for the brain. | 复次恶智. |
| 332 | So if your brain is sensitive, | 所以如果你的大脑敏感, |
| 333 | if your brain has any predispositions, | 如果你的大脑有任何倾向, |
| 334 | if there's cognitive decline in Alzheimer's in your family, | 如果你家的阿尔茨海默症 认知下降 |
| 335 | for example, it's a good idea to lay off on the alcohol | 举例来说,一个好主意是解雇酒 |
| 336 | so that you can prevent your brain from aging | 这样你就可以防止你的大脑老化 |
| 337 | and damaging too quickly. | 并且破坏太快。 |
| 338 | So another way that alcohol impacts us is on our sleep. | 酒精影响我们的另一个方式就是在睡觉。 |
| 339 | I'm sure you've made this experience. | 我敢肯定,你创造了这个经验。 |
| 340 | When you drink, you don't sleep as well. | 饮时不眠. |
| 341 | You wake up in the night. | 你晚上醒来。 |
| 342 | You don't feel super good in the morning | 你早上感觉不太好 |
| 343 | because you haven't slept very well because of all of the alcohol. | 因为你一直睡不好 因为所有的酒精。 |
| 344 | So specifically, when we drink alcohol, | 所以,特别的, 当我们喝酒, |
| 345 | we have less restful and less deep sleep. | 我们的休息和睡眠都比较少 |
| 346 | And our brain can't do something that it generally does during our sleep, | 我们的大脑不能做 通常它在我们睡眠中做的事情, |
| 347 | which is to clean up all the toxins from the day. | 也就是从今天开始清除所有的毒素 |
| 348 | So when there's ethanol and acetal aldehyde in there, | 所以,当有乙醇和乙酰乙醛在那里, |
| 349 | it doesn't clean things up, | 它不会清理东西, |
| 350 | which is one of the reasons we feel so bad in the morning. | 这也是我们早上感觉很糟的原因之一 |
| 351 | Okay, some more negative impacts. | 好吧,一些更多的负面影响。 |
| 352 | I promise we're almost done with the negatives now. | 我保证我们快搞定底片了 |
| 353 | DNA damage in the cells increases the risk of cancer, | 细胞中的DNA损伤增加了癌症的风险, |
| 354 | inflammation, huge increase in inflammation in your body | 炎症,你体内炎症急剧增加 |
| 355 | when you drink alcohol. | 当你喝酒。 |
| 356 | And today, two out of three people are going to die | 今天,三个人中有两个人要死了 |
| 357 | of an inflammation-based disease. | 一种炎症引起的疾病。 |
| 358 | Cancer, diabetes, heart disease, et cetera, | 癌症、糖尿病、心脏病等 |
| 359 | are all inflammation-based diseases. | 这些都是炎症引起的疾病。 |
| 360 | Alcohol increases inflammation | 酒精增加炎症 |
| 361 | and it makes your immune function worse. | 它让你的免疫功能更差。 |
| 362 | So if you have things like psoriasis, eczema, arthritis, | 所以,如果你有 诸如 p,风疹,关节炎, |
| 363 | autoimmune diseases, alcohol does not help you. | 自动免疫疾病,酒精对你有帮助。 |
| 364 | It makes it worse. | 令其更恶. |
| 365 | And finally, cancer. | 最后还有癌症 |
| 366 | So alcohol is defined as a group one carcinogen | 所以酒精被定义为第一组致癌物质 |
| 367 | by the International Agency for Research on Cancer. | 国际癌症研究机构。 |
| 368 | And group one is, as they say, the highest risk group | 正如他们说的,第一组是最危险的组 |
| 369 | and includes other known carcinogens | 包括其他已知致癌物 |
| 370 | like asbestos, radiation, and tobacco. | 比如石棉、辐射和烟草 |
| 371 | The connection between alcohol and cancer is so incredibly clear. | 酒精和癌症之间的联系非常明确。 |
| 372 | And the more alcohol you drink, | 你喝的酒越多, |
| 373 | the more likely you are to get many, many different cancers, | 你愈有可能患上多种不同的癌症 |
| 374 | notably because alcohol causes DNA mutations. | 特别是酒精会导致DNA突变 |
| 375 | And the link between breast cancer is even stronger | 乳腺癌之间的联系更加紧密 |
| 376 | than for all other cancers. | 比其他癌症都严重 |
| 377 | So in a study called Alcohol Use and Breast Cancer, | 在一项名为酒精使用和乳腺癌的研究中 |
| 378 | a critical review, the results were very clear. | 一项批判性审查的结果非常清楚。 |
| 379 | Any amount of alcohol, even very light drinkers, | 任何酒精量,即使是非常轻的饮酒者, |
| 380 | one drink a day increases the likelihood of breast cancer. | 每天喝一次会增加患乳腺癌的可能性。 |
| 381 | And the more you drink, the higher the risk. | 你喝得越多 风险就越大 |
| 382 | So if you want to avoid cancer, | 如果你想避免癌症的发生 |
| 383 | avoiding alcohol is very important. | 避免酗酒是非常重要的。 |
| 384 | And final thing I wanted to mention, fertility and hormones. | 最后我想说的是生育力和激素。 |
| 385 | Females who drink have higher experience of PMS syndrome | 女性饮酒者患PMS综合症的经验较高 |
| 386 | or less fertile, have higher levels of testosterone | 或肥沃程度较低的睾酮含量较高 |
| 387 | and hormonal imbalances in the body. | 和体内的激素不平衡。 |
| 388 | Same story for men. | 男人也一样 |
| 389 | Alcohol use impacts sperm quality and your hormones. | 酒精会影响精子质量和你的荷尔蒙 |
| 390 | So the picture is not so great, I have to say. | 所以我不得不说,这张照片不是那么棒。 |
| 391 | Looking at all this, I was like, wow, | 看着这一切,我就像,哇, |
| 392 | people don't know much about all the side effects of alcohol. | 人们不太了解酒精的所有副作用。 |
| 393 | So I hope you've learned a bit. | 所以我希望你学到一点 |
| 394 | And now we're going to talk about hangovers. | 现在我们要谈谈宿醉 |
| 395 | So kind of strangely, hangovers are not very well understood | 奇怪的是, 宿醉的人不太了解 |
| 396 | by scientists. | 科学家们 |
| 397 | There's a few different theories. | 有几种不同理论. |
| 398 | So, you know, they say something like alcohol causes dehydration, | 所以,你知道,他们说的东西 像酒精会导致脱水, |
| 399 | inflammation on the brain of body, alterations in your hormones. | 身体脑部的炎症 激素的改变 |
| 400 | It dilates your blood vessels and then your vessels | 它会扩大你的血管,然后你的血管 |
| 401 | recontract when ethanol leaves your body. | 当乙醇离开你的身体时 重新签约 |
| 402 | So that could cause migraines. | 这样可能会引起偏头痛. |
| 403 | But basically, hangovers are still kind of mystery, | 但基本上 宿醉仍然是个谜 |
| 404 | but we all know what happens after we drink. | 但我们都知道酒后会怎样 |
| 405 | We get hangovers. | 我们得到宿醉。 |
| 406 | I mean, some people more or less than others, | 我的意思是,有些人或多或少 比其他人, |
| 407 | but hangovers are the main consequence. | 但宿醉是主要后果。 |
| 408 | And I want to talk about something that is so interesting | 我想谈谈有趣的事 |
| 409 | about hangovers. | 关于宿醉。 |
| 410 | So ideally, we would want to help our body process | 最好能帮助我们的身体 |
| 411 | the ethanol faster so that the toxic ethanol | 更快的乙醇 这样有毒的乙醇 |
| 412 | and acetaldehyde hang around for less long in our body, | 乙醛在我们身体里停留的时间更少 |
| 413 | causing less damage, right? | 伤害较小,对不对? |
| 414 | So one important thing that you should definitely never have | 所以有件事你绝对不应该有 |
| 415 | after you drink alcohol is to have Tylenol, acetaminophen | 喝完酒后,就喝Tylenol 乙酰胺酚 |
| 416 | or any other products like that because they slow down | 或其他产品,因为慢下来 |
| 417 | the metabolism of ethanol in the liver. | 肝脏中乙醇的代谢. |
| 418 | So those toxins are going to stay for longer in your body | 所以那些毒素会留在你体内更长的时间 |
| 419 | and cause even more damage. | 并造成更大的损害。 |
| 420 | Another really crazy thing that I learned in the science | 我从科学中学到的另一件很疯狂的事 |
| 421 | is that fructose, which is a sugar that's found in fruits, | 是果糖,是水果中的糖, |
| 422 | but also in sort of processed sodas, | 也是一种经过加工的汽水, |
| 423 | high fructose corn syrup actually helps your body, | 高果糖玉米糖浆能帮助你的身体 |
| 424 | your liver process ethanol faster. | 你的肝脏能更快地处理乙醇 |
| 425 | That's not to say you should add sugar to your drinks | 不是说你应该在饮料里加糖 |
| 426 | because when you add sugar, you're also creating | 因为当你加糖的时候,你也在创造 |
| 427 | different side effects from the sugar. | 糖的不同副作用。 |
| 428 | But if there was a way to have sugar without having sugar, | 但如果有办法不吃糖就吃糖 |
| 429 | it would help our liver process the ethanol faster. | 它会帮助我们的肝脏 更快地处理乙醇。 |
| 430 | But that's a sidebar. | 但那是边栏 |
| 431 | Don't add sugar to your alcoholic drinks. | 不要在酒精饮料里加糖 |
| 432 | It's just an interesting little fact from the scientific studies. | 这仅仅是科学研究中一个有趣的小事实. |
| 433 | So if you have, for example, wine versus having a cocktail, | 所以,如果你有,例如, 酒与有鸡尾酒, |
| 434 | like you see on this graph, | 就像你看到的这个图表, |
| 435 | so the wine is going to cause less of a glucose spike | 葡萄酒会减少葡萄糖的含量 |
| 436 | because it contains less sugar. | 因为它含有较少的糖。 |
| 437 | The cocktail that contains sugar will cause a glucose spike | 含糖的鸡尾酒会引起葡萄糖尖刺 |
| 438 | and will cause liver damage. | 并会造成肝脏损伤。 |
| 439 | So in fact, if you want to pick the alcohol | 所以事实上 如果你想挑酒 |
| 440 | that is going to be least bad for your body, | 这会对你的身体造成最小的伤害, |
| 441 | go for an alcohol that is not mixed with sugar. | 去喝不与糖混合的酒精 |
| 442 | So go for wine or beer or spirits with soda water | 所以去喝酒 喝啤酒 喝水 |
| 443 | instead of a heavy sugar cocktail | 而不是重糖鸡尾酒 |
| 444 | so that you don't give your liver two things | 这样你就不会给你的肝脏两件事 |
| 445 | to handle, the ethanol and the sugar, because that's a lot. | 处理, 乙醇和糖, 因为这是很多。 |
| 446 | So my dears, tips if you drink alcohol. | 所以,亲爱的,小费 如果你喝酒。 |
| 447 | This is my summary of the most recent research. | 这是我最近研究的总结。 |
| 448 | Number one, pace yourself. | 第一,快一点 |
| 449 | Drink slowly so that you don't give your liver | 慢慢喝,这样你就不会给肝脏 |
| 450 | so much ethanol to process all at once | 这么多乙醇可以同时加工 |
| 451 | so that the ethanol and the toxic byproducts | 使乙醇和有毒副产品 |
| 452 | don't stay in your body for too long. | 别在身体里呆太久了 |
| 453 | Okay, so drink slowly. | 好,慢慢来 |
| 454 | One drink an hour is much better than having 10 shots in 10 minutes. | 一小时喝一杯比十分钟内喝十杯好 |
| 455 | Okay, so pace yourself. | 好吧,你快点 |
| 456 | Second, eat food before you drink. | 第二,先吃饭再喝酒. |
| 457 | Why? | 为什么? |
| 458 | Because that's going to slow down the speed | 因为那样会减慢速度 |
| 459 | at which the ethanol will arrive into your liver. | 乙醇会进入你的肝脏 |
| 460 | Again, giving your liver a break and helping it process things | 再说一次,让你的肝脏断裂,帮助它处理事情 |
| 461 | at a pace that it can actually handle. | 以它实际能承受的速度 |
| 462 | Another really good tip. | 另一个非常好的提示。 |
| 463 | Tip number three, exercising. | 提示三,锻炼。 |
| 464 | So there's a 2017 study that showed us | 2017年的研究显示 |
| 465 | that the most protective thing we can do | 那是我们所能做的最保护的事 |
| 466 | to help our body counteract the bad side effects of ethanol | 帮助身体抵御乙醇的不良副作用 |
| 467 | is exercising. | 正在锻炼。 |
| 468 | This study even shows that exercise can attenuate, | 这项研究甚至表明,锻炼可能会减弱, |
| 469 | reduce the side effects of alcohol on cancer. | 减少酒精对癌症的副作用。 |
| 470 | So exercise several times a week as much as you can. | 每周尽可能锻炼几次 |
| 471 | It's also the best thing you can do | 这也是你能做的最好的事 |
| 472 | for your health overall and longevity. | 为了你的健康 和长寿。 |
| 473 | But if you drink and you want to reduce some of the side effects, | 但如果你喝了酒 想减少一些副作用 |
| 474 | exercise is the absolute best thing to do. | 锻炼是绝对最好的选择。 |
| 475 | Tip number four, drink far from sleep time. | 第四小节 喝得离睡觉时间很远 |
| 476 | Because again, we talked about ethanol having an impact on your brain | 再说一遍,乙醇会影响你的大脑 |
| 477 | and then if you're having something sweet with a cocktail, | 然后如果你有 甜的东西与鸡尾酒, |
| 478 | that sugar is also going to impact your deep sleep | 糖也会影响你深睡 |
| 479 | and your restfulness when you wake up in the morning. | 以及早晨醒来时的静静。 |
| 480 | Number five, eat fermented foods like kimchi | 5号,吃发酵的食物,像金鸡一样 |
| 481 | to replenish all your gut bacteria that was destroyed by the ethanol. | 补充你被乙醇摧毁的肠道细菌 |
| 482 | So add that to your routine, add that to your day. | 所以,加上你的常规, 加上你的一天。 |
| 483 | It's going to help your gut heal. | 这会帮助你的肠道愈合。 |
| 484 | And finally, if you've been drinking, my dears, in the morning, | 最后,如果你一直在喝酒, 亲爱的,早上, |
| 485 | I know it's tempting to go for something carby and sugary | 我知道去吃卡比和甜点很诱人 |
| 486 | because you just don't feel very well because you're hungover. | 因为你因为宿醉而不舒服 |
| 487 | But the best thing you can do is to have a savory breakfast | 但最好的办法就是吃个美味的早餐 |
| 488 | with lots of protein, something that's not going to create a glucose spike, | 和很多蛋白质, 的东西不会产生葡萄糖尖刺, |
| 489 | something that's not going to give your body even more stuff to deal with. | 让你的身体更难处理 |
| 490 | So that the next morning when you're hungover, | 所以第二天早上当你宿醉时 |
| 491 | you have a breakfast that's really good for you | 你有一个早餐 真的很适合你 |
| 492 | and that's going to help your body thrive. | 这会帮助你的身体繁荣。 |
| 493 | So that was the episode on alcohol. | 这就是关于酒的一集。 |
| 494 | To be honest, as I was looking at all of this research, | 老实说,当我看着所有这些研究时, |
| 495 | I was quite surprised. | 我很惊讶。 |
| 496 | I didn't understand. | 我没听懂 |
| 497 | I knew alcohol was bad for us. | 我知道酒精对我们不利 |
| 498 | I think I didn't understand the extent to which it affected | 我想我不明白 影响的程度 |
| 499 | so many parts of our body and our brain. | 我们身体和大脑的很多部分 |
| 500 | And I kind of wonder when we have this kind of data on the damage it does, | 我有点奇怪 当我们有这种数据 有关它的伤害, |
| 501 | why it's not treated today like cigarettes are treated, for example. | 比如说,为什么今天没有像香烟一样对待它。 |
| 502 | Why have we increased the cost of cigarettes | 为什么我们增加香烟的费用? |
| 503 | and put all these warnings on them to help people reduce their consumption? | 然后用这些警告来帮助人们减少消费? |
| 504 | But we haven't really done that with alcohol. | 但我们还没有真正做 与酒精。 |
| 505 | I don't know. | 师曰. |
| 506 | So I hope that this was interesting | 我希望这很有趣 |
| 507 | and I hope you'll draw whatever conclusions you want to draw from this. | 我希望你能从中得出任何结论 |
| 508 | But at least you have the data. | 但至少你有数据。 |
| 509 | Alcohol is a toxin. | 酒精是一种毒素。 |
| 510 | It's bad for you. | 尔时阿难. |
| 511 | It does increase dopamine and serotonin in your brain, | 它的确增加了多巴胺和血清素 在你的大脑, |
| 512 | which is why it makes you feel good. | 这就是为什么它让你感觉很好。 |
| 513 | And the rest is up to you. | 其余的由你决定 |
| 514 | Lots of love. | 很多爱。 |
| 515 | I'll see you next time. | 下次见 |
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