ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: VEGAN NUTRITION BASICS » the plate method

How do we know if we're getting the right nutrients or if our meals are adequately balanced?

Now let me tell you firsthand as somebody who has studied and practiced in the field of nutrition.

It can be confusing and complicated.

I get it.

But nutrition does not have to be difficult.

So in this video, we're going to simplify it a little bit by exploring a simple yet effective visual tool

that helps us ensure that our meals are nutritionally balanced.

Now we have written a comprehensive article on this on the Pickup Limes blog.

I'm gonna link it for you down below

because there's more information in there than we can delve into in this particular video

And I also want to make mention before we get started

that this technique I'm gonna share with you is just to be used as a guideline not as a strict rule now.

Let's get started

Many countries have unique food plans that have been created by their governments

or by nutrition authorities To make sure

that their citizens are getting the right kind

and amount of different nutrients now Each country's food plan is a little bit different,

but across the board the emphasis tends to be the same Which is to focus on making sure you're getting enough fluids, enough fruits and vegetables, enough whole grains,

as well as protein, calcium, and fat sources.

Now I'm going to share one of those food guides with you today, and it's called the Canada's Food Guide given

that this is where I grew up and this is the particular guide that I learned.

In Canada we have four food groups, fruits and vegetables, grain products, milk and alternatives, and meat and alternatives.

This list shows what the recommended servings are of each food group based on a person's age and gender.

It's an awesome tool, no doubt, but I often had clients asking me, well do I need to count the amount of these foods I'm eating each day?

And realistically the answer is not necessarily.

You're always welcome to record your intake for a couple of days.

It really does help to see if there's a certain area in which you might be missing out.

But once you know it, then you can make up for it.

So the question that often became well is there an easier way to make sure

that my meals are properly proportioned and the answer is yes Here's how

The plate method is a wonderful and effective technique

that helps us visualize how to organize those food groups This

plate method outlines the proportion of food groups to include

when creating nutritionally balanced meals now a heads up

If you want to get a printable copy of this image here

that you can post on your fridge see the link in the description box below This isn't the first time

that a plate method has been used to compose nutritionally balanced meals.

I mean because it's such an effective visual tool, a lot of organizations have begun to adopt this particular method.

Now you can see

that each of these authorities use the plate method in their own way to make healthful eating something that can be easy.

Now let's break it down a little bit more and share some specifics.

Now we're using a plate here for demonstrative purposes, but you could easily use a bowl or any other serving dish.

So the first thing you want to do is make sure

that about half of your serving plate comes from the fruit and or vegetable category for each meal.

Now the benefits of this are widely known, of course.

These are loaded with vitamins, minerals, fiber, antioxidants, they can help reduce the risk of developing chronic illnesses and so on.

So you want to get it in any way that you can.

Now the sources of this are, well, any fruits and or vegetables that you enjoy.

One thing we do recommend is

that you get at least one serving each day of a green vegetable and one serving each day of an orange vegetable.

Now examples of this can be found in the article that is in the description box below.

One pro tip is to use frozen fruits or veggies for quick and nutrition add -ins to meals.

We also recommend that you get a little bit more vegetables per day than fruits

if you kind of just keep that in the back of your mind.

The general guideline is about three to four servings of fruits and about four to six servings of vegetables.

Again no need to count but if you're generally getting more veggies than fruits each day, you should be good to go.

Now when it comes to grains, we aim for this to take up about a quarter of the plate.

The benefit of grains is that the complex carbs

that can be found in them provide a fantastic source of sustained energy and fiber.

Sources of this include oatmeal, rice, whole grain bread, wheat tortillas, whole grain pasta, quinoa, barley, millet, buckwheat, I mean the list goes on.

One pro tip

that we can give is to aim to have at least

half of your grain servings per day come from the whole grain category

so the more whole grains you can include the better.

Moving on to the final quarter of the plate this is plant -based protein sources

and the benefit of this of course is protein

which is an essential part to health and nutrition

but the other amazing thing about getting your protein from plant -based sources is

that there is the added benefit of fiber both soluble

and insoluble fiber essentially this means it helps to keep us fuller for longer, helps to keep things regular, generally all around good for us.

Sources include soy products like tofu, tempeh, and edamame, and other rich sources are things like peas, all beans, all lentils, and most veggie meat replacements.

Now another source of plant -based protein for vegans that's also considered a fat source is any kind of nut or seeds.

These are things like hemp seeds, sunflower seeds, pumpkin seeds, walnuts, almonds, pecans, and all forms of nut and seed butters.

Now one pro tip is to not be afraid of using canned or jarred beans and lentils, if this means it's going to help you speed up your meal prep time

and make sure you get enough of this essential food group.

If you're going to be cooking from scratch and you're in a rush, lentils cook a lot faster than beans do.

And when it comes to incorporating more nuts and seeds, that should be easy enough, right?

We can sprinkle it on top of salads, add it to oatmeals, into smoothies, or just enjoy it as a snack.

Now, we developed something called the three pillars so that in addition to the plate, we make sure that we're getting an adequate variety of necessary nutrients that we need for optimal health.

Now, if you can't include this into your meal, it's not a problem.

You can also include it on the side of your meal or enjoy it as a snack.

Alright, first up is calcium.

This is something that both vegans and non -vegans tend to overlook

and calcium plays such a crucial role in our bone development and maintenance throughout the lifespan, so we want to make sure that we're getting enough.

Our recommendation is that you get at least two servings of calcium -fortified foods each day, and we do recommend that you get it from food over supplements whenever possible.

Food sources include fortified yogurts like soy, almond, rice, or coconut yogurts, or any kind of plant -based milks that are fortified,

And this can be included in chai lattes, in smoothies, or in oatmeals in place of water.

The second pillar is fats, which is an essential part of a healthy diet

because fats play such an integral part in so many functions in the human body.

And this is also where we find those essential omega -3 fatty acids.

Now, the recommendation here is that we get those healthy fats from whole food sources whenever we can because, again, we get that added benefit of vitamins and minerals and fiber and antioxidants.

So oils are also considered a fat source, but we want to use this one in moderation.

Vegan sources of fats are things like avocados, all kinds of nuts and seeds, nut butters, olives, and coconuts such as coconut flakes or coconut milk.

The final pillar is supplements.

This is one we get questions about all the time, so let's see if we can address it here.

Vitamin B12 is one of those vitamins that's very rarely found in plant -based sources, So it is recommended that vegans either obtain it by consuming fortified foods

or more commonly that they're taking a vitamin B12 supplement.

And vitamin D, it is possible for our bodies to synthesize, but it depends on the time of year and if we are in direct sunlight.

But if we're not, then it's also recommended that we supplement with vitamin D.

100

But this applies to everybody, not just vegans.

101

As far as other supplements are concerned, it's generally not required.

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If you're consuming a well -balanced vegan diet, it should offer all of the nutrition that we need but

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if you're concerned or if you have a medical condition

104

and you're unsure you can always see a doctor or a dietitian to learn more.

105

Okay, so we've learned quite a bit so far in this video but hopefully it's coming across as being quite simple.

106

Let's take a quick second to recap.

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We want about half of our plate to come from fruits and vegetables, preferably a little bit more vegetables than fruit.

108

We want about a quarter of our plate to come from grain products, preferably More whole grains when possible

109

and we want another quarter of our plate to come from

110

plant -based protein sources on the side Either incorporated into the meal

111

or enjoy it as a snack We want to make sure

112

we're getting about two servings at least per day of calcium

113

-rich foods We want to make sure we're getting enough healthy fats as well as a vitamin b12 supplement

114

and possibly a vitamin D supplement too Not so bad right now.

115

It's important to note that by developing this plate method

116

and breaking it down we're not trying to recommend that you meticulously organize your plate in this exact order.

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In fact, if you were to look through the pickup lines recipes, you'll notice that not all of them necessarily follow this plate method 100 % of the time, and that's okay.

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By following this method most of the time, things tend to balance out.

119

The bottom line is that the plate method is just to be used as a template

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or a visual tool to help us create balanced meals.

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Now, if you're looking for more concrete examples of this, see the article in the description box below, where you can also get that downloadable PDF of the plate method

122

that you can then post onto your fridge to use as a guide for either you

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or your family members to make sure you're getting the proper proportions of different food groups.

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I know it's something that's really helped me over the years.

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Now if you're planning on following this technique, let us know about it.

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Share it in the comment section below or share it with us on Instagram.

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It's always a lot of fun watching you guys incorporate these techniques into your healthy habits.

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All right, before you leave as well, be sure to give the video a thumbs up

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if you learned something new or if you enjoyed it it means a lot to us when you do.

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Thanks a lot for watching.

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Pickup Lens signing off.

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We'll see you in the next video.

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คำศัพท์และข้อสังเกตด้านการพูดสำหรับบทเรียนนี้

วิดีโอนี้มี 132 ประโยค และ 2018 คำ สำหรับฝึกพูดตาม ช่วงที่มีเสียงพูดยาว 9:40 ผู้พูดพูดเร็ว ประมาณ 209 คำต่อนาที จึงมีการเชื่อมเสียงและลดเสียงค่อนข้างมาก 82% ของคำอยู่ใน 3,000 คำที่ใช้บ่อยที่สุดในภาษาอังกฤษ ส่วนที่เหลือควรดูไว้ก่อนเริ่มฝึก

คำศัพท์สำคัญในวิดีโอนี้

คำที่ควรเรียนรู้ 15 คำจากวิดีโอ พร้อมคำอ่านและความหมาย:

คำศัพท์	คำอ่าน	ความหมาย
meal คำนาม	/ˈmiːl/	อาหาร, มื้อ
grain คำนาม	/ɡɹeɪn/	ธัญ, เมล็ด
vegetable คำนาม	/ˈvɛd͡ʒ.tə.bəl/	พืชผัก, ผัก
vitamin คำนาม	/ˈvɪt.ə.mɪn/	วิตามิน, ไวตามิน
seed คำนาม	/siːd/	เมล็ดพันธุ์, พันธุ์พืช
nutrition คำนาม	/njuːˈtɹɪʃ.ən/	โภชนาการ, โภชนา
calcium คำนาม	/ˈkælsi.əm/	แคลเซียม
technique คำนาม	/tɛkˈniːk/	เทคนิค, กลเม็ด
coconut คำนาม	/ˈkəʊ.kə.nʌt/	มะพร้าว
bean คำนาม	/ˈbi(ː)n/	ถั่ว
snack คำนาม	/snæk/	เครื่องว่าง, ของว่าง
pillar คำนาม	/ˈpɪlɚ/	เสา, หลัก
nutrient คำนาม	/ˈnuː.tɹi.ənt/	สารอาหาร
necessarily คำกริยาวิเศษณ์	/ˌnɛs.əˈsɛɹ.ə.li/	ต้อง
butter คำนาม	/ˈbʌtɚ/	เนย

ไวยากรณ์ในวิดีโอนี้

โครงสร้างที่ผู้พูดใช้บ่อยที่สุด พร้อมคำพูดจริงจากวิดีโอ:

โครงสร้าง	ในวิดีโอ
Passive voice be + กริยาช่อง 3 — เน้นสิ่งที่เกิดขึ้น ไม่ใช่ผู้กระทำ	have been created · are loaded · can be found
Present perfect have/has + กริยาช่อง 3 — เหตุการณ์ในอดีตที่ยังเกี่ยวข้องกับปัจจุบัน	has studied · have written · have been created
Relative clauses who / which + อนุประโยค — ข้อมูลเพิ่มเติมเกี่ยวกับคนหรือสิ่งของ	somebody who has · same Which is · fats, which is

การออกเสียงที่ควรระวัง

ผู้พูดใช้รูปย่อและรูปลดเสียง 32 ครั้ง เช่น you're, we're, I'm ให้พูดแบบสั้นตามที่ได้ยิน

เสียง “th”: thumb /ˈθʌm/, smoothie /ˈsmuːði/, synthesize /ˈsɪnθəsaɪz/
เสียง “sh” และ “zh”: nutrition /njuːˈtɹɪʃ.ən/, proportion /pɹəˈpɔɹʃən/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, rush /ɹʌʃ/, essentially /ɪˈsɛnʃəli/
คำยาว — ลงเสียงหนักให้ถูกพยางค์: incorporate /ɪŋˈkɔɹ.pɚ.eɪt/, necessarily /ˌnɛs.əˈsɛɹ.ə.li/, recommendation /ˌɹɛkəmɛnˈdeɪʃən/, complicated /ˈkɑm.plɪˌkeɪ.tɪd/, essentially /ɪˈsɛnʃəli/

วิธีฝึกกับวิดีโอนี้

ฟังวิดีโอให้จบหนึ่งรอบโดยยังไม่ต้องพูด แล้วจดคำที่ยังไม่รู้จัก
เริ่มที่ความเร็ว 0.75× พูดตามทีละประโยค แล้วกลับไปใช้ความเร็วปกติเมื่อเริ่มคล่อง
อัดเสียงตัวเองแล้วเทียบกับต้นฉบับ โดยสังเกตคำอย่าง meal, grain, vegetable เป็นพิเศษ

เทคนิค Shadowing คืออะไร?

Shadowing เป็นเทคนิคการเรียนรู้ภาษาที่ได้รับการรับรองทางวิทยาศาสตร์ พัฒนาขึ้นสำหรับการฝึกนักแปลมืออาชีพ วิธีการนี้เรียบง่ายแต่ทรงพลัง: คุณฟังเสียงภาษาอังกฤษจากเจ้าของภาษาและพูดตามทันที — เหมือนเงาที่ตามผู้พูดด้วยช่วงเวลาห่าง 1-2 วินาที การวิจัยแสดงว่าเทคนิคนี้ปรับปรุงความแม่นยำในการออกเสียง ทำนองเสียง จังหวะ การเชื่อมเสียง การฟังเข้าใจ และความคล่องแคล่วในการพูดได้อย่างมีนัยสำคัญ

เทคนิค shadowing: อ่านคู่มือฉบับเต็มทีละขั้นตอน →

ฝึกพูดภาษาอังกฤษด้วยเทคนิค Shadowing จากวิดีโอ: VEGAN NUTRITION BASICS » the plate method

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ไวยากรณ์ในวิดีโอนี้

การออกเสียงที่ควรระวัง

วิธีฝึกกับวิดีโอนี้

เทคนิค Shadowing คืออะไร?