تدريب Shadowing: I Study Aging. This Is the Smoothie I Drink Every Day. - تعلم التحدث بالإنجليزية عبر الفيديو
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1
So, Dr. Patrick, you are about to teach us how you make the smoothie that you have every day.
2
And for those of you that are listening, I'm just going to tell you, I see kale, I see blueberry, I see avocado, I see protein, and I see something I can't pronounce.
3
Okay.
4
It's a beta-glucan powder made from barley.
5
Before we get into the smoothie I make every day, I kind of want to give a little bit of reason why I like to do a smoothie every day.
6
And it really has to...it comes down to realizing
7
that what we do in our lifestyle and our diet really is impactful on the way we age and our life expectancy.
8
A lot of people think genetics are the most important thing.
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And when it comes down to it, really 80% of how long we live and how well we live has to do with our lifestyle.
10
Hold on.
11
80%?
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80%. About 80%.
13
Yeah.
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I would say about 20% to 25% is genetics.
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But what I'm going to tell you is this study that actually came out of Harvard here in Boston.
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And it was really, I mean, it was a few years ago, but it was really a compelling study
17
because what it did was looked at people's diet and lifestyle
18
and their life expectancy and found that if people followed just like five different lifestyle factors,
19
it could increase their life expectancy between 12 and 14 years.
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So women on average that were not doing all five of these lifestyle factors, which is a big part of it is what we're going be looking at here,
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they lived on average about 79 years.
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If they did include all five of the lifestyle factors, they lived to the age of about...
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They added 14 years.
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So they lived to about 93.
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What?
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14 years?
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14 years.
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If they started at age 50, five different healthy lifestyle factors included all five, they lived to age 93.
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So it was a 14-year increase in life expectancy.
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For men that started at age 50, it was a 12-year increased life expectancy.
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So they were living on average 75.5 years, and they went up to about 86 years.
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And just what are quickly those five?
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Yes.
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The five are adopting a healthy lifestyle pattern, which we're going to talk about.
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Not smoking.
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Doing three and a half hours of moderate or vigorous intensity per week.
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We talked a lot about the vigorous intensity exercise, 10 minutes a day.
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That would be 70 minutes a week.
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And so you're basically going to add on to that by doing some of the more moderate intensity exercise.
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Okay.
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So that was number three.
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Number four is not consuming excess alcohol.
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So women were consuming fewer than one drink per day and men consumed about one drink per day or fewer.
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Okay.
45
And then the last one is maintaining a healthy BMI.
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Those were the five lifestyle factors that could add between 12 to 14 years to your life expectancy.
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And on top of that, those individuals were free from diseases like cardiovascular disease, diabetes, Alzheimer's disease, cancer, right?
48
So you're living healthy years, which is what you want.
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The nutrition part is a big component of this.
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So those individuals were eating...
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They were in the top 40% of what's called the alternative healthy eating pattern.
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And what that includes is, first and foremost, you have to have four to five servings of fruits and vegetables per day.
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So those vegetables, what's a serving is the question.
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A serving was either a cup of leafy greens.
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So you have to have four to five of that.
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And so you can see here, this is a measuring cup.
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This is a cup for those people, that person that's listening.
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And she's packing, just regular old kale, nothing fancy about it, right into the one cup, metal measuring cup.
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Kale, and remember, you got to get five of these per day.
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And this is why this is efficient.
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We've been talking about efficient.
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We've been talking about what can we do that's easy, that's going to give us the biggest bang for our buck.
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I find it's easiest for me to get five servings of vegetables if I can at least, you know, get a smoothie in.
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So here's the kale.
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That's one cup.
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I'm going to add another cup here.
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You're getting two servings in.
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I'm getting two servings.
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I'm probably going to get around three servings of kale into that smoothie.
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Three cups of kale.
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So three cups of kale.
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There we go.
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And that is.. and then I can substitute the rest with my salad.
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Kale is really high in lutein.
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Lutein is that thing that's going to prevent your eyes from macular degeneration.
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It also seems to protect the brain.
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It improves cognitive processing, cognitive speed, fluid intelligence.
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That's the kind of intelligence that you've accumulated throughout a lifetime and then can still incorporate when you're older.
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That's what we want, right?
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So kale has a lot of that.
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It also has magnesium.
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It has calcium.
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It has vitamin K.
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It's got a lot of these micronutrients that we need to get from our diet.
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The next thing I like to add is blueberries.
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And blueberries are part of that serving size of fruit and vegetables.
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And again, it's about a half a cup as a serving.
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So if you want five servings of that, you're going to get about two and a half cups of the blueberries.
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I also like blueberries because they're high in polyphenols, a specific type of polyphenol called anthocyanins.
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And those have been shown in randomized placebo-controlled studies that's very important because placebo effect is real, as we've talked about.
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But the blueberries have been shown one cup a day to improve cognition.
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That's important, right?
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We all want to improve cognition.
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It's been shown in young adults.
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It's been shown in older adults.
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It's been shown in adults with mild cognitive decline.
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So everyone has every reason to try to take at least one cup of blueberries a day.
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So I'm going to put one cup.
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Yep.
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And we use frozen, which I also like.
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They're frozen, yes they're cheaper than buying them fresh.
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And I do have, I do like to usually use organic because I don't want a lot of pesticides.
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But I do like frozen also because it keeps the smoothie cold and it just gives it a better, like you don't want your smoothie really warm.
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So I got two cups.
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Two cups of blueberries.
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Three cups of caitlin.
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I'm going to do two and a half cups.
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Wow, okay.
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Two and a half cups of blueberries.
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And then one thing I do not add to my smoothie is a banana.
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Now, why don't you like bananas?
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I mean, I love bananas.
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I love bananas.
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They're high in potassium.
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They're good to refuel.
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I love to do them before a run.
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It gives me enough fuel without cramping, right?
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But I used to put them in my smoothies.
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Dr. Patrick, what happens when you put a banana in a smoothie?
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What happens is there's something in the banana called polyphenol oxidase.
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That doesn't sound good.
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Doesn't sound good.
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Polyphenols are what I just said are beneficial.
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Yes.
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Oxidase, polyphenol oxidase, is essentially an enzyme that's breaking down the polyphenols.
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And there have now been studies that have come out showing if you add bananas to blueberries, you're not getting as many polyphenols.
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In fact, it's quite a bit lower.
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So the banana is killing the benefit of the...
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See, this is why I need you, because I am sitting here making smoothies thinking I like the texture of the banana in it.
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It gives a little heft, creams it out a little bit.
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But then I'm putting in my blueberries and I just blew it because the banana canceled the blueberries.
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It's true.
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I also used to add it to my blueberries for the exact reason plus the taste.
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If you go to any smoothie place, you'll see they always add bananas to any blueberry smoothie.
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Yes, of course.
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But that's where the avocado comes in.
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Because now you're going to get the creamy texture that you want, which is what I also want.
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Yes.
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And on top on top of that, there have been studies showing that the fat, so this monounsaturated fat in this avocado,
140
it actually increases the bioavailability of the lutein and another carotenoid called zeaxanthin in the kale by fourfold.
141
Okay, well, hold on.
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Let me just make sure I'm tracking with this.
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So if I sub the avocado for the banana, right, then the fact that the avocado,
144
which is a good, healthy fat source, is gonna dance around and mix it up with the kale, that fat source superpowers the benefit of the kale?
145
It does.
146
That's cool.
147
It makes it where you're, so getting rid of the banana makes it where you're getting the polyphenols from the blueberries, and then adding the avocado gives you the creaminess
148
and it helps you superpower and get those carotenoids
149
that are in the kale that are so beneficial for our eyes
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and brains and making it fourfold more likely to be absorbed.
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So you're getting a lot more.
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And there are studies showing this.
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Adding an avocado, carrots have carotenoids in them, so you can get the beta carotene is probably the most well-known carotenoid.
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You get fourfold more beta carotene.
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So you could even add a carrot in here if you want.
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In fact, I often like to add carrots as well.
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So I'm going to just use my fingers and put that.
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I usually do about half of an avocado and you can save the other half for the next day.
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And then you know what I do?
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I put this little top that's empty on top of the other one and then it doesn't like turn brown.
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Right.
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You can add a little lemon juice as well that'll prevent it from oxidizing.
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A little tent.
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All right so this is really the core of the smoothie here.
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Now these are the optionals here.
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I like to add some protein powder, particularly on days when I'm really busy.
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I'm not getting, I know I'm skipping a meal because I'm not getting all the protein that I need for the day,
168
which is about 1.2 to 1.6 grams per kilogram body weight per day.
169
And so I'll add sometimes a little bit of whey protein powder as well.
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You don't have to do that if you're getting your protein.
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This is again an optional add.
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I think it's very hard to get the amount of protein we're supposed to get
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so i'm always adding it in a lot like i do
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so i'm gonna go ahead
175
and add the protein powder i do like i'm not i have no affiliation with momentous currently right now
176
and but i do like their protein powder
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because it doesn't have any fillers that affect my gut and
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so i'm just scooping down to get their scooper
179
because their scooper is the actual serving size there it is It's so funny, they're always hidden down there.
180
Okay.
181
So I'm going to take one scoop of protein powder,
182
which for this one has 23 grams.
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So here, in it goes.
184
If you're sharing it, you can do two scoops.
185
So I think I'll do like a scoop and a half.
186
Does that mean you're sharing it with me?
187
I hope it does.
188
Oops.
189
Okay.
190
And then an optional ad...so this is actually a type of prebiotic fiber.
191
You've probably heard of that.
192
It's like prebiotic fiber.
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You've heard of probiotics.
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I've heard of fiber, and I've heard of probiotics.
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Okay.
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Probiotics are the beneficial bacteria.
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If you take those, it helps.
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Prebiotics are the type of fiber, soluble fiber, fermentable fiber, that feed the bacteria in your gut.
199
Okay.
200
So that's why it's called a prebiotic.
201
Got it.
202
Okay.
203
Feeding it.
204
of prebiotic is beta-glucan and it's isolated from barley in this case.
205
The reason why I have now added this to my, I would say, regimen, soon-to-be smoothie regimen,
206
is because this has been shown in studies, one, to lower LDL cholesterol,
207
which is a type of cholesterol that can build up in your arteries and play a role in cardiovascular disease.
208
But what really peaked my attention was the fact that there's studies showing that beta-glucans can decrease the amount of forever chemicals,
209
the PFAS, forever chemicals that usually last in your body anywhere between 2 to 5 years.
210
They're associated with cancer.
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It's really terrible.
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And we're being exposed to them all the time, even on our fruits and vegetables.
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They're in the soil.
214
You know, it's something that even kids are being exposed to.
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So now I'm something that I've been giving to my whole family.
216
Okay, how much do I need?
217
So usually I do one gram and one gram, it says here's three tablespoons.
218
So I'm going to grab that tablespoon.
219
Oh, okay.
220
Okay.
221
One, two, three.
222
Plus a count stored fiber, which is great.
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Yes.
224
Okay.
225
Now the study that showed it reduced forever chemicals, it was three grams a day.
226
So you have to do the three tablespoons three times a day to get that.
227
Yeah.
228
It's a lot.
229
Yes.
230
Yeah.
231
Or you can add, perhaps you can add more and get it in one serving, but we're going to start with the three grams.
232
Okay.
233
Then add a little bit of water just to mix it up a little bit.
234
And as I'm standing here over the blender, Mel, I just want to point out one thing in that this blender is made of plastic.
235
Okay.
236
And there is a little bit of a concern
237
that plastic blenders can shed microplastics more readily because of the friction with everything that's in there.
238
So you should have a glass one
239
if you can have glass there's also some metal ones
240
that you can buy as well but you hear
241
that everybody we got to get a glass blender around here
242
okay thank you for giving us the pass dr patrick here
243
she is about to hit the blend everybody cover your ears here we go
244
oh that's really purple yeah i like the quality healthy
245
I just want to see what the consistency looks like.
246
Yeah, I think we're good.
247
Excellent.
248
Well, I got two wine glasses since we're not drinking alcohol.
249
We might as well.
250
It's polyphenol hour.
251
Yes, there we go.
252
Yeah, and the polyphenols, I feel them immediately.
253
It's been shown increased blood flow to the brain in older adults.
254
What exactly do you feel?
255
It improves my mood and gives me energy.
256
So I do take this midday.
257
Just do a little glass.
258
I'm actually kind of excited to try this.
259
Well, everything always tastes better when somebody else makes it.
260
I mean, that's true.
261
So polyphenol hour.
262
Cheers.
263
Cheers to your health, Dr. Patrick.
264
Let's try her new smoothie recipe.
265
Here we go. That tastes like health.
266
It's not sweet enough for me.
267
It's not bad.
268
It's not supposed to be sweet, though, right?
269
It's not.
270
You can add the extra cup of blueberries to make it sweeter.
271
And, of course, you can never get enough blueberries.
272
You definitely taste the kale.
273
And it has the same consistency as if we had put a banana.
274
It does.
275
It's creamy.
276
Yeah.
277
And I love the purple.
278
And actually, the prebiotic fiber didn't really mess with the consistency, to be honest.
279
Well, I don't know, because you're the one that makes this all the time.
280
Right.
281
So I wouldn't be able to tell a difference.
282
It really didn't.
283
No. Okay.
284
Now, if I'm putting that much fiber in my smoothie, do I need to drink more water?
285
Is that going to back me up?
286
No, this is not the kind of fiber that you have.
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Don't worry about that.
288
This is prebiotic fiber that's a little bit different.
289
Because I know if you were doing like psyllium husk or some of the other stuff, you got to really make sure you're hydrating.
290
Right.
291
It's bringing, you got to make sure you get more water in you.
292
Right.
293
Amazing.
تنزيل التطبيق
كل ما تحتاجه للتحدث بطلاقة
تقييم النطق بالذكاء الاصطناعيتقييم كل جملة
تدريب IPAأتقن كل صوت
المفرداتابنِ رصيدك من الكلمات
لعبة المفرداتتعلّم أثناء اللعب
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المفردات وملاحظات التحدث لهذا الدرس
هذا الدرس في المحادثة بمستوى B2 مبني على الفيديو “I Study Aging. This Is the Smoothie I Drink Every Day”. أكثر الكلمات تكرارًا في الفيديو: cup, add, smoothie, blueberries, kale. يحتوي هذا الفيديو على 292 جملة و2727 كلمة للتدرب على الترديد. مدة الكلام 15:03. يتكلم المتحدث بسرعة، نحو 181 كلمة في الدقيقة، لذا ستسمع كثيرًا من وصل الكلمات واختزال الأصوات. 80% فقط من الكلمات ضمن أكثر 3,000 كلمة شيوعًا في الإنجليزية، فالمفردات صعبة نسبيًا.
أهم المفردات في هذا الفيديو
أصعب 15 كلمة في الفيديو، مع النطق والمعنى:
| الكلمة | النطق | المعنى |
|---|---|---|
| blueberry اسم | /ˈbluˌbɛ.ɹi/ | تُوت أَزْرَق, بْلُو بيرِي |
| kale اسم | /keɪl/ | كُرْنُب أَجْعَد |
| banana اسم | /bəˈnænə/ | مَوْزَة, مَوْز |
| avocado اسم | /ˌɑvəˈkɑdoʊ/ | أَفُوكَادُو |
| gram اسم | /ˈɡɹæm/ | جْرَام, غْرَام |
| vegetable اسم | /ˈvɛd͡ʒ.tə.bəl/ | خُضَر, خُضَار |
| blender اسم | /ˈblɛn.dɚ/ | خَلَّاط |
| scoop اسم | /skup/ | مِغْرَفَة |
| carrot اسم | /ˈkæɹət/ | جَزَر, جزر |
| optional صفة | /ˈɑp.ʃə.nəl/ | اِخْتِيَارِيّ |
| consistency اسم | /kənˈsɪs.tən.si/ | اِتِّسَاق |
| beneficial صفة | /ˌbɛn.ɪˈfɪʃ.əl/ | مُفِيد |
| freeze فعل | /ˈfɹiːz/ | تَجَمَّدَ |
| cognitive صفة | /ˈkɑɡ.nɪ.tɪv/ | إِدْرَاكِيّ |
| intensity اسم | /ɪnˈtɛnsɪti/ | شِدَّة |
الأفعال المركبة التي ستسمعها
| الكلمة | النطق | المعنى |
|---|---|---|
| come out فعل | /ˌkʌm ˈaʊt/ | خَرَجَ, غَادَرَ |
| point out فعل | أَشَارَ |
جمل تستحق التكرار
جمل قصيرة وكاملة من الفيديو يمكنك استخدامها في الحديث اليومي:
- We've been talking about efficient.
- I'm going to add another cup here.
- Does that mean you're sharing it with me?
- What exactly do you feel?
- Is that going to back me up?
القواعد في هذا الفيديو
أكثر التراكيب التي يستخدمها المتحدث، مع العبارات نفسها من الفيديو:
| التركيب | في الفيديو |
|---|---|
| المضارع التام المستمر have/has been + -ing — حدث بدأ سابقًا وما زال مستمرًا | We've been talking · I've been giving |
| “used to” used to + فعل — عادة أو حالة في الماضي لم تعد قائمة | used to put · used to add |
| المضارع التام have/has + اسم المفعول — حدث ماضٍ ما زال له أثر الآن | you've accumulated · have been shown · It's been shown |
| المبني للمجهول be + اسم المفعول — التركيز على ما يحدث لا على من يفعله | was looked · have been shown · been shown |
نطق يحتاج إلى انتباه
يستخدم المتحدث 83 من الصيغ المختصرة، مثل I'm, you're, they're. انطقها بصيغتها القصيرة كما تسمعها.
- أصوات “th”: smoothie /ˈsmuːði/, anthocyanin /ˌæn.θoʊˈsaɪ.ə.nɪn/, zeaxanthin /ziː.əˈzænθɪn/
- أصوات “sh” و“zh”: optional /ˈɑp.ʃə.nəl/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, cognition /kɑɡˈnɪʃ.ən/, degeneration /dɪˌdʒɛnəˈɹeɪʃən/, affiliation /əˌfɪliˈeɪʃən/
- الكلمات الطويلة — انتبه لموضع النبر: avocado /ˌɑvəˈkɑdoʊ/, prebiotic /pɹiːbaɪˈɒtɪk/, expectancy /ɪkˈspɛktənsi/, carotenoid /kəˈɹɑtɪˌnɔɪd/, probiotic /ˌpɹoʊ.baɪˈɑ.tɪk/
أصوات يجدها متحدثو العربية صعبة:
- /p/ — ليس /b/: انطقه مع نفخة هواء: prebiotic /pɹiːbaɪˈɒtɪk/, expectancy /ɪkˈspɛktənsi/, scoop /skup/, probiotic /ˌpɹoʊ.baɪˈɑ.tɪk/, tablespoon /ˈteɪbəlˌspun/
- /v/ — ليس /f/: مع اهتزاز الأوتار الصوتية: avocado /ˌɑvəˈkɑdoʊ/, vegetable /ˈvɛd͡ʒ.tə.bəl/, cognitive /ˈkɑɡ.nɪ.tɪv/, vigorous /ˈvɪɡəɹəs/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/
- تتابع الصوامت — لا تضف حركة بينها: blueberry /ˈbluˌbɛ.ɹi/, smoothie /ˈsmuːði/, prebiotic /pɹiːbaɪˈɒtɪk/, expectancy /ɪkˈspɛktənsi/, gram /ˈɡɹæm/
كيف تتدرب بهذا الفيديو
- استمع إلى الفيديو كاملًا مرة واحدة دون أن تتكلم، ودوّن الكلمات التي لا تعرفها.
- ابدأ بسرعة 0.75×، وردّد جملة جملة، ثم عُد إلى السرعة العادية عندما يصبح الأمر سهلًا.
- سجّل صوتك وقارنه بالأصل، مع الانتباه إلى كلمات مثل blueberry, kale, banana.
ما هي تقنية التظليل الصوتي؟
التظليل الصوتي (Shadowing) تقنية تعلم لغة مدعومة علمياً، طُورت أصلاً لتدريب المترجمين الفوريين المحترفين. الطريقة بسيطة لكنها قوية: تستمع لصوت إنجليزي أصلي وتكرره فوراً بصوت عالٍ — كظل يتبع المتحدث بتأخير 1-2 ثانية. تُظهر الأبحاث تحسناً كبيراً في دقة النطق والتنغيم والإيقاع وربط الأصوات والاستماع والطلاقة.