शैडोइंग अभ्यास: How To Eat For Pure Health (According to science) - YouTube के साथ अंग्रेजी बोलना सीखें

B2
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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इस पाठ के बारे में

इस पाठ में, आप यह जानेंगे कि आपके शरीर के लिए सही खाद्य पदार्थ कौन से हैं और कैसे उन्हें अपने आहार में शामिल करना चाहिए। हम स्वास्थ्यवर्धक वसा, प्रोटीन और कार्बोहाइड्रेट के सही प्रकारों की चर्चा करेंगे। इसके अलावा, आप सीखेंगे कि क्यों कुछ खाद्य पदार्थ हमारे स्वास्थ्य के लिए अच्छे नहीं होते हैं। यह जानकारी आपके अंग्रेजी बोलने का अभ्यास में मदद करेगी, विशेष रूप से जब आप खान-पान पर बातचीत कर रहे हों।

मुख्य शब्दावली और वाक्यांश

  • वसा (Fat)
  • प्रोटीन (Protein)
  • कार्बोहाइड्रेट (Carbohydrates)
  • संतृप्त वसा (Saturated Fats)
  • ओमेगा-3 (Omega-3)
  • जल्दी पचाने वाले कार्ब (Simple Carbs)
  • विटामिन (Vitamins)
  • इंफ्लेमेशन (Inflammation)

अभ्यास टिप्स

इस वीडियो में संवाद की गति और स्वर को समझने के लिए, शैडो स्पीच तकनीक का उपयोग करें। जब आप वीडियो सुनें, तो पहली बार सुनने पर बिना रुके सुनें। फिर, दूसरी बार जब आप सुनें, तब प्रयास करें कि आप बोलने वाले के साथ-साथ बोलें। इससे आपको उनकी उच्चारण और लहजे को समझने में मदद मिलेगी। आप अंग्रेजी शैडोइंग के माध्यम से अपनी सुनने और बोलने की क्षमताओं को भी मजबूत कर सकते हैं। प्रशिक्षण के दौरान, ध्यान रखें कि आप सही शब्दों का उच्चारण कर रहे हैं और उनकी भावना को व्यक्त करने का प्रयास करें। जैसा कि आप प्रोटीन और वसा जैसे खाद्य पदार्थों पर चर्चा करते हैं, अपने विचारों को विस्तार से व्यक्त करने का प्रयास करें। इस प्रकार आप आसानी से shadow speak के माध्यम से अपनी अंग्रेजी बोलने की कौशल में सुधार कर सकते हैं।

शैडोइंग तकनीक क्या है?

शैडोइंग (Shadowing) एक विज्ञान-समर्थित भाषा सीखने की तकनीक है जो मूल रूप से पेशेवर दुभाषिया प्रशिक्षण के लिए विकसित की गई थी। विधि सरल लेकिन शक्तिशाली है: आप मूल अंग्रेज़ी ऑडियो सुनते हैं और तुरंत इसे ज़ोर से दोहराते हैं — जैसे वक्ता की छाया 1-2 सेकंड की देरी से। शोध से पता चलता है कि यह उच्चारण सटीकता, स्वर, लय, जुड़ी हुई ध्वनियाँ, सुनने की समझ और बोलने की प्रवाहशीलता में काफ़ी सुधार करता है।

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