تدريب Shadowing: How To Eat For Pure Health (According to science) - تعلم التحدث بالإنجليزية مع YouTube

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monkey in the supermarket he see chicken breast broccoli brown rice he know he should buy it
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monkey in the supermarket he see chicken breast broccoli brown rice he know he should buy it
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but monkey buy pizza and ice cream instead this not good pizza
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and crisps are not healthy monkey already know this
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but what he don't know is just how bad they actually are
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and how much damage they do to his health
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so today monkey show you what food actually do inside your body and what to eat for optimal monkey health.
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Monkey need fat.
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Monkey been told that fat bad,
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but actually it is essential for monkey.
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Fat make testosterone, it builds cell membrane and help absorb vitamins.
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But monkey must know which fat to eat.
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Good fat is found in olive oil,
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avocado, eggs, fatty fish and nuts.
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Good fats are polyunsaturated and monounsaturated fats.
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Omega-3 is polyunsaturated fat that reduce inflammation in monkey body.
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This lead to better brain function,
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better mood, and less joint pain.
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It's found mainly in fatty fish.
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Monkey can get good omega-3 if he buy tin of sardines from supermarket.
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But monkey can also take fish oil supplement to get it as well.
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Oleic acid is main monounsaturated fat in olive oil.
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It show consistent anti-inflammatory effects in research.
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Monkey should swap seed oil with olive oil when cooking.
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The bad fats monkey should avoid are trans fats.
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These found in processed food,
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fried fast food, and margarine.
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Trans fat increase bad cholesterol and damage blood vessel.
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Monkey should avoid these fats completely.
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Saturated fat is last.
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This exists in red meat and butter.
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It is fine for monkey to eat this in small quantities.
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Monkey need protein.
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Protein, most important macronutrient for monkey.
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It builds muscle, repair cells.
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Without enough protein, monkey feel weak,
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his skin look bad and he recovers slowly from gym.
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Protein, also most filling macronutrient.
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Monkey who eat a high protein diet,
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feel less hungry and have more stable energy all day.
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Monkey should aim for 0.8 grams of protein per pound of body weight.
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The best source for monkey are eggs,
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chicken, beef, fish and Greek yogurt.
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Which carbs are okay?
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Monkey eat too much carb,
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not because carb evil, but because monkey eat wrong kind of carb.
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Simple carb like white bread,
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pasta, sugar, and cereal digest fast.
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Monkey blood sugar spike up,
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causing insulin to spike as well to bring sugar level down.
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This create blood sugar crash and is why monkey feel tired after big lunch.
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Complex carb work different.
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These include oats, sweet potato, brown rice, and legumes.
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These digest slow.
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blood sugar rise and fall steady.
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Monkey feels stable energy for hours.
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Monkey follow this rule to have stable energy.
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Eat more complex carb.
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If it white and fluffy, it probably simple carb.
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If it brown and take time to chew probably complex carb.
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Monkey's gut biome.
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Monkey have around 38 trillion bacteria in gut.
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More bacteria than cells in whole body.
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This gut bacteria called microbiome.
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Microbiome control more than just digestion.
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It linked to monkey brain via gut brain axis meaning that change in gut bacteria can affect monkey's brain.
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In fact, 90% of monkey serotonin produced by gut bacteria.
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Serotonin is happy chemical.
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Bad gut equals bad mood, anxiety, and brain fog.
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Good gut means stable mood,
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better focus, and better sleep.
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To feed good gut bacteria,
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monkey should eat fiber, as many different types as possible.
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Bacteria love fiber, and different type grow different bacteria.
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Diversity of bacteria in gut is important.
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The best sources are vegetables, fruit, legumes, and oats.
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Monkey also eat fermented foods like yogurt,
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kefir, and sauerkraut, as these contain live bacteria that strengthen monkey gut.
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Finally, monkey avoid things that harm the good gut bacteria.
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Ultra-processed food, artificial sweetener, alcohol, and antibiotics.
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Monkey who eat mostly whole food have healthy microbiome.
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Healthy microbiome means healthier, happier monkey.
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What should monkey actually eat?
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Monkey no need perfect diet.
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He just follow the 80-20 rule.
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80% whole food and 20% whatever he want.
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Whole food is food that look like it come from ground or animal.
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Apples, eggs, potatoes, chicken, nuts,
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etc. If it come in crinkly bag with 47 ingredients,
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that not whole food.
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Monkey then follow this simple meal structure.
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For breakfast, he eat eggs plus porridge,
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i.e. protein and a complex carb.
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This set up Monkey for morning.
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Then for lunch, chicken or fish with rice or potato and vegetables.
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Finally, for dinner, Monkey eat red meat or fatty fish with vegetables.
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This gives him nutrients for repair and recovery while sleeping.
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For snacks, Monkey eat Greek yogurt with honey or chopped banana,
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or handful of nuts.
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Monkey no need to be perfect,
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he just needs to be consistent.
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Ultra-processed food.
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The biggest threat to Monkey's health is ultra-processed food,
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the stuff engineered by Science Monkey in lab,
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designed to make Monkey eat more than he should with the perfect amount of salt,
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sugar and fat.
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This food triggered dopamine in monkey brain the same way as drugs.
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Monkey was never meant to eat this and studies show
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that monkey who eat mostly ultra processed food have higher rate of depression,
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higher inflammation and higher risk of obesity and heart disease.
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Monkey don't need to avoid forever but you do need to know
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that this is very bad for him and he must try to avoid at all cost.

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المفردات والعبارات الرئيسية

  • دهون جيدة: Good fats
  • بروتينات: Proteins
  • الكربوهيدرات البسيطة: Simple carbs
  • أوميغا 3: Omega-3
  • التهاب: Inflammation
  • تغذية صحية: Healthy diet
  • شعور بالجوع: Feeling hungry
  • طاقة مستقرة: Stable energy

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