Shadowing Practice: Milk. White Poison or Healthy Drink? - Learn English Speaking with Video
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Over the last decade, milk has become a bit controversial.
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Some people say it's a necessary and nutritious food, vital for healthy bones.
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But others say it can cause cancer and lead to an early death.
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So who's right?
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And why are we drinking it anyway?
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Milk is the basis of every mammal's diet after birth when our digestive systems are immature and small.
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Basically, it's power food to kick-start our bodies and help us grow.
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Milk is rich in fat, vitamins, minerals and milk sugar, lactose.
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On top of that, for a while after birth, it also contains antibodies and proteins that protect us from infections and regulate our immune system.
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But it's a lot of effort for mothers to produce.
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Eventually, humans stopped drinking mother's milk and transitioned to the diet of their parents.
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This is how it's been for thousands of years.
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Until about 11,000 years ago when our ancestors settled down in the first agricultural communities.
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Soon they domesticated the first dairy animals, goats, sheep and cattle.
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They found that dairy animals are able to eat useless and abundant stuff and turn it into nutritious and tasty food.
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This made a huge difference in terms of survival, especially in hard times.
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So groups that had milk available had an evolutionary advantage.
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And through natural selection, it changed the genes of communities who consumed a lot of it.
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This adaptation has to do with a specialized enzyme, lactase.
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Babies have a lot of it in their system, so they can break down the milk sugar lactose and digest milk easily.
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But the older we grow, the fewer lactase enzymes our body produces.
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Worldwide about 65% of the population do not have the enzyme after infancy, which means they are not able to digest more than about 150 milliliters each day.
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This lactose intolerance is not spread evenly around the world though.
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In some East Asian communities, for example, it's up to 90%.
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In Northern Europe and North America, the rates are the lowest overall.
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There are probably a few reasons for this uneven distribution.
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The trait was first introduced by random mutation, which happened independently of each other in a few populations.
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The fact that farming replaced hunting and gathering more and more created natural selection pressure.
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who were able to digest lactose had more foods at hand, which was an advantage.
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The migration of dairy farmers to the north then spread it further, which probably pushed back populations there that didn't have the trait.
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Okay, but if milk has been a valuable part of our diet for thousands of years, why is it so controversial?
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There are a number of claims regarding the negative and positive health effects of milk.
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The negative ones cover a wide variety.
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From brittle bones to cancer and cardiovascular diseases to intolerance and allergies.
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So how do they hold up?
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Some older studies found a connection between milk and a high risk of breast, colon and prostate cancer.
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But meta-analyses found no impact on your cancer risk.
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On the contrary, the calcium in milk might even have a protective effect against colon cancer.
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Although this could be calcium in general, it's not clear milk plays a role in this effect.
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Only studies on prostate cancer showed an increased risk for people who consumed more than 1.25 liters of milk a day.
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But again, the association is inconsistent and other studies don't find any effect.
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We discuss these studies in more detail in our sources document.
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All in all, the research seems to show that if you drink between 100 to 250 millilitres of milk per day, cancer is not a concern.
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Similarly, meta-analyses could not find any impact from milk or dairy products on your risk of heart disease, stroke or your total mortality.
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Some studies even suggested that high blood pressure might be rarer in people who eat a lot of dairy, although the evidence is not strong enough to claim this with confidence.
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The case gets more complicated though when we look at bones.
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A number of studies found neither positive nor negative effects for adults.
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What most people worry most about though are harmful amounts of pesticides, antibiotics or hormones.
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There are hormones in milk, but only in very low concentrations.
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For example, to get the same amount of hormones as from the pill, you'd need to drink about 5,000 liters of milk and even if you did,
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most hormones would be destroyed by your digestive system before they could affect you.
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Which is the reason why so much medication is coated to protect it from our digestion.
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For pesticides and antibiotics, there are regulations in most parts of the world that only allow completely harmless amounts.
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Milk that surpasses these thresholds is not allowed to go on the shelf, so there's nothing in particular to worry about.
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Besides allergies and those suffering from lactose intolerances,
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the best known negative effects of milk are probably acne and general discomfort after drinking milk or eating dairy products.
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And here, the effects are very real.
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For example, skimmed milk has been found to statistically increase the rate of acne by 24%.
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Allergies against milk products are especially prevalent among children, with 1 in 18 kids in Germany suffering from them.
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In general, these allergies tend to get better or disappear as they grow older though.
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Okay, is milk healthy then?
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Milk, no matter if it comes from mothers, cows, sheep, goats or camels, is a nutrient-dense food.
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It contains all necessary macronutrients and many micronutrients.
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Especially in regions where people struggle to get enough calories, milk can contribute to a healthy life and lower child mortality.
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For those living in the developed world, in general milk is not harmful if you are not allergic or intolerant to it.
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Especially for children, it's a good way to get large amounts of calcium and for vegetarians, it's a good source of vitamin B12 and B vitamins in general.
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This does not mean there are not other alternatives with the same effect.
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You do not need to drink milk to be healthy.
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Milk is also definitely not a substitute for water.
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Milk is power food
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and the additional calories from drinking a lot of it on a regular basis can contribute to being overweight.
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flavored milk or chocolate milk is more comparable to beverages like lemonade than a healthy snack.
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And there's another thing to consider.
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Milk production has a significant impact on the global climate.
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About 33% of cropland is used to feed grazing animals, including dairy cattle.
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Even though the carbon footprint of dairy products has declined since 1990, dairy production is still responsible for 3% of all greenhouse gas emissions,
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even more than all aeroplanes combined.
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Milk is a huge industry and sadly most of its production in factory farms causes incredible suffering.
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Cows are impregnated over and over, separated from their young shortly after birth, and slaughtered once their tortured bodies are not productive anymore.
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We can't ignore that much of the milk we consume stems from an industry
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that is basically torture and contributes to climate change.
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What about plant-based milk?
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In terms of protein levels and nutritional value, only soy milk can compare to cow milk.
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The others need to be artificially enriched to reach similar levels of vitamins and calcium.
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So they can be an alternative to milk.
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And another option might be available soon.
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Several startups have created non-animal milk that is nutritionally identical to dairy milk, for example through fermentation by gene-modified bacteria.
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This lab-grown milk can even be turned into cheese, something that plant-based alternatives struggle with because they lack casein and whey protein,
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the key ingredients that give dairy its taste and structure.
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The environmental impact is a different story though.
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Many milk alternatives use significantly less energy, land and less water to produce, so they have a much lower environmental impact than animal milk.
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If you want to have the lowest possible negative impact on the planet, the best choice is whatever milk alternative is regional.
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As with almost any topic, milk is complicated.
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It's not harmful for the majority of the population and it's crucial for many people around the world.
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It's good, nutritious food, but also harmful to the planet and causes a lot of suffering.
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We need to decide as a society how we want to deal with these facts.
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Vocabulario y notas de pronunciación para esta lección
Esta lección de conversación de nivel C1 se basa en el vídeo “Milk. White Poison or Healthy Drink?”. Las palabras que más se repiten: milk, dairy, effect, cancer, impact. Este vídeo tiene 96 frases y 1397 palabras para practicar shadowing. La parte hablada dura 9:13. El hablante habla a un ritmo natural de unas 152 palabras por minuto, cercano a una conversación cotidiana. Solo el 81 % de las palabras está entre las 3.000 más comunes del inglés, por lo que el vocabulario es exigente.
Vocabulario clave de este vídeo
Las 15 palabras más avanzadas del vídeo, con su pronunciación y significado:
| Palabra | Pronunciación | Significado |
|---|---|---|
| lactose sustantivo | /ˈlæk.toʊs/ | lactosa |
| allergy sustantivo | /ˈæl.əɹ.d͡ʒi/ | alergia |
| hormone sustantivo | /ˈhoɹmoʊn/ | hormona |
| calcium sustantivo | /ˈkælsi.əm/ | calcio |
| harmful adjetivo | /ˈhɑɹmfl̩/ | perjudicial, perjudicador |
| vitamin sustantivo | /ˈvɪt.ə.mɪn/ | vitamina, vitamínico |
| intolerance sustantivo | /ɪnˈtɑ.lə.ɹəns/ | intolerancia |
| nutritious adjetivo | /nuːˈtɹɪʃəs/ | nutritivo, nutriente |
| digest verbo | /daɪˈd͡ʒɛst/ | digerir |
| enzyme sustantivo | /ˈɛn.zaɪm/ | enzima |
| consume verbo | /kənˈsum/ | consumir |
| digestive adjetivo | /daɪˈdʒɛstɪv/ | digestivo |
| lactase sustantivo | lactasa | |
| pesticide sustantivo | /ˈpɛstɪsaɪd/ | pesticida, plaguicida |
| antibiotic sustantivo | /ˌæn.taɪ.baɪˈɑ.tɪk/ | antibiótico |
Phrasal verbs que vas a escuchar
| Palabra | Significado |
|---|---|
| break down verbo | descomponerse, averiarse |
| hold up verbo | aguaitar, esperar |
Gramática en este vídeo
Las estructuras que más usa el hablante, con las palabras exactas del vídeo:
| Estructura | En el vídeo |
|---|---|
| Voz pasiva be + participio pasado — importa lo que ocurre, no quién lo hace | is not spread · would be destroyed · is coated |
| Present perfect have/has + participio pasado — una acción pasada que sigue importando ahora | has become · it's been · has been |
| Oraciones de relativo who / which + oración — información extra sobre una persona o cosa | infancy, which means · hand, which was · people who consumed |
Pronunciación a tener en cuenta
El hablante usa 4 contracciones y formas reducidas, como can't, didn't, don't. Dilas en su forma corta, tal como las oyes.
- Los sonidos de “sh” y “zh”: nutritious /nuːˈtɹɪʃəs/, fermentation /ˌfɜɹmənˈteɪʃən/, specialize /ˈspɛʃəˌlaɪz/, nutritional /njuːˈtɹɪʃ.ə.nəl/, mutation /mjuˈteɪʃən/
- Palabras largas — cuida el acento: intolerance /ɪnˈtɑ.lə.ɹəns/, antibiotic /ˌæn.taɪ.baɪˈɑ.tɪk/, mortality /mɔɹˈtælɪti/, antibody /ˈæn.tɪˌbɑ.di/, domesticate /dəˈmɛ.stɪ.keɪt/
Sonidos difíciles para hispanohablantes:
- s + consonante al inicio — sin añadir una “e” delante: specialize /ˈspɛʃəˌlaɪz/, statistically /stəˈtɪs.tɪ.kə.li/, startup /ˈstɑɹtˌʌp/, slaughter /ˈslɔːtə/, snack /snæk/
- /v/ — no es /b/: los dientes tocan el labio inferior: vitamin /ˈvɪt.ə.mɪn/, digestive /daɪˈdʒɛstɪv/, uneven /ʌnˈivən/, evenly /ˈiːvənli/, cardiovascular /ˌkɑːdi.əʊˈvæskjʊlə(ɹ)/
- /z/ — sonora, no /s/: enzyme /ˈɛn.zaɪm/, specialize /ˈspɛʃəˌlaɪz/
Cómo practicar con este vídeo
- Escucha el vídeo entero una vez sin hablar y anota las palabras que no conoces.
- Empieza a velocidad 0,75×, haz shadowing frase por frase y vuelve a la velocidad normal cuando te resulte fácil.
- Grábate y compara con el original, prestando atención a palabras como lactose, allergy, hormone.
¿Qué es la Técnica de Shadowing?
Shadowing es una técnica de aprendizaje de idiomas respaldada por la ciencia, desarrollada originalmente para la formación de intérpretes profesionales y popularizada por el políglota Dr. Alexander Arguelles. El método es simple pero poderoso: escuchas audio en inglés nativo y lo repites en voz alta de inmediato, como una sombra que sigue al hablante con solo 1-2 segundos de retraso. A diferencia de la escucha pasiva o los ejercicios de gramática, el shadowing obliga a tu cerebro y músculos de la boca a procesar y reproducir simultáneamente patrones de habla reales. Las investigaciones muestran que mejora significativamente la precisión de la pronunciación, la entonación, el ritmo, el habla conectada, la comprensión auditiva y la fluidez al hablar, convirtiéndola en una de las metodologías más efectivas para la preparación del IELTS Speaking y la comunicación en inglés en el mundo real.