Luyện nói tiếng Anh bằng Shadowing qua video: How to Boost Brain BDNF Levels for Depression Treatment

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96 câu
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There's accumulating evidence that brain -derived neurotrophic factor may be playing a role in human depression.
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BDNF controls the growth of new nerve cells, and so low levels may explain the atrophy of specific brain errors you see among depressed patients.
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That may be one of the reasons exercise is so good for our brains.
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Start an hour -a -day exercise regimen, and within three months you can get a quadrupling of BDNF reliefs from your brain.
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This makes sense.
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Anytime we were desperate to catch prey, or desperate not to become prey ourselves, we needed to be cognitively sharp.
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And so when we're fasting, or exercising, or in a negative calorie balance,
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our brain starts churning out BDNF to make sure we're firing on all cylinders.
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So of course, big pharma is eager to create drugs to mimic this effect, but is there any way to boost BDNF naturally?
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Yes, I just said it, fasting and exercise.
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Okay, okay.
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But is there anything we can add to our diet to boost BDNF?
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Well, higher intakes of dietary flavonoids appear to be protectively associated with symptoms of depression.
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The Harvard Nurses study followed tens of thousands of women for years, and found that those who were eating the most appeared to reduce their risk of coming down with depression.
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Flaminoids occur naturally in plants, so there's a substantial amount in a variety of healthy foods,
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but But wait, how do we know the benefits are from the flavonoids and not just from eating healthier in general.
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You don't know until you Put it to the test.
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See, some fruits and vegetables have more than others.
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Apples have more than apricots, plums more than peaches, red cabbage more than white, kale more than cucumbers.
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So if you randomize people into one of three groups, more high -flavonoid fruits and vegetables, more low -flavonoid fruits and vegetables,
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or no extra fruits and vegetables at all.
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After 18 weeks, only the high -flavonoid group got a significant boost in BDNF levels, which corresponded to an improvement in cognitive performance.
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The BDNF boost may help explain why each additional daily serving of fruits
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and vegetables is associated with a 3 % decrease in the risk of depression.
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A teaspoon a day of the spiced turmeric may boost BDNF levels more than 50 % within a month,
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consistent with the other randomized controlled trials that have so far been done.
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Nuts may help too.
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In the PREDIMED study, where people were randomized to be sent weekly batches of nuts or extra virgin olive oil,
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the nut group lowered their risk of having low BDNF levels by 78%.
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And brain -derived neurotrophic factor is not just implicated in depression, but schizophrenia as well.
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Have those with schizophrenia undergo a 12 -week exercise program, and they get a significant boost in BDNF levels, leading the researchers to suggest
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that exercise -induced modulation of BDNF may play an important role in developing non -pharmacological treatment for chronic schizophrenia patients.
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Okay, but what actually happened to their schizophrenia symptoms?
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Find out.
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30 individuals with schizophrenia randomized to ramp up to 40 minutes of aerobic exercise three times a week or not,
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and there did appear to be an improvement in psychiatric symptoms such as hallucinations, as well as increasing their quality of life.
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In fact, you can actually visualize what happened in their brains.
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Loss of brain volume in a certain region appears to be a feature of schizophrenia, but 30 minutes of exercise three times a week,
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and you can get up to a 20 % increase within three months.
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Calorie restriction may also increase BDNF levels in schizophrenics, but they didn't just have them eat less,
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but eat healthier, less saturated fat and sugar and more fruits and veggies.
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It's like the Soviet fasting trials for schizophrenia.
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They reported these truly unbelievable results, supposedly restoring people to function,
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fasting described as an unparalleled achievement in the treatment of schizophrenia.
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But part of the problem is that the diagnostic system the Soviets used completely different, making any results hard to interpret,
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but they do have a subgroup that does seem to correspond to the Western definition, and they still report between 40 and 60 percent improvement rates from fasting.
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But that's not all they did.
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After being fasted for up to a month, they were put on a meat - and egg -free diet.
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So when they report these remarkable effects, even years later, that's for those who stuck with the diet.
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Those who broke the diet, evidently relapsed, and the closer the diet was followed, the better the effect.
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They note that not all patients were able to remain vegetarian, but they tried to keep meat to a minimum.
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And look, we know from randomized controlled trials that just removing meat
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and eggs can improve mental states within even just two weeks, and so it's hard to know what role the fasting itself played.
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in the reported improvements.
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A single high -fat meal can drop BDNF levels within hours,
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and you can prove it's the fat itself by seeing the same thing injecting fat straight into their veins.
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Perhaps that helps explain why increased consumption of saturated fats in a high -fat diet may contribute to brain dysfunction,
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neurodegenerative diseases, long -term memory loss, cognitive impairment.
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Maybe that helps explain why the standard American diet has been linked to higher risk of depression, dietary factors modulating the levels of brain -derived neurotrophic factors.
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- Thank you.
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- Thank you.
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- The President of the United States has been in the United States.
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- The president of the United States.

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Video gợi ý

Từ vựng và ghi chú luyện nói cho bài học này

Video này có 96 câu và 959 từ để luyện shadowing. Phần lời nói dài 6:11. Người nói nói với tốc độ tự nhiên, khoảng 155 từ mỗi phút, gần với hội thoại hằng ngày. Chỉ 79% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất, nên từ vựng khá khó.

Từ vựng quan trọng trong video

15 từ ít gặp trong video, kèm phiên âm và nghĩa:

  • schizophrenia /ˌskɪtsəˈfɹiniə/ (danh từ) — tâm thần phân liệt. A psychiatric diagnosis denoting a persistent, often chronic, mental illness characterised by abnormal perception, thinking, behavior and emotion, often marked…
  • vegetable /ˈvɛd͡ʒ.tə.bəl/ (danh từ) — rau. A plant raised for some edible part of it, such as the leaves, roots, fruit or flowers, but excluding any plant considered to be a fruit, grain, herb, or spice…
  • symptom /ˈsɪm(p)təm/ (danh từ) — triệu chứng, chứng trạng. A perceived change in some function, sensation or appearance of a person that indicates a disease or disorder, such as fever, headache or rash; strictly, a…
  • prey /pɹeɪ/ (danh từ) — mồi. That which is or may be seized by animals to be devoured.
  • dietary /ˈdaɪəˌtɛɹi/ (tính từ) — chế độ ăn uống. Pertaining to a prescribed diet; (generally), relating to what a person or animal eats.
  • calorie /ˈkæləɹi/ (danh từ) — ca-lo, ca-lo-ri. A non-SI unit of energy, equivalent to 4.184 kilojoules, that can raise the temperature of a kilogram of water by one degree Celsius. This is the unit normally…
  • consistent /kənˈsɪs.tənt/ (tính từ) — phù hợp, thích hợp. Of a regularly occurring, dependable nature.
  • meal /ˈmiːl/ (danh từ) — bữa, bữa cơm. Food that is prepared and eaten, usually at a specific time, and usually in a comparatively large quantity.
  • sharp /ʃɑɹp/ (tính từ) — sắc, bén. Terminating in a point or edge, especially one that can cut or pierce easily; not dull, obtuse, or rounded.
  • occur /əˈkɜː/ (động từ) — xảy ra. To happen or take place.
  • egg /ɛɡ/ (danh từ) — trứng. An approximately spherical or ellipsoidal body produced by birds, insects, reptiles, and other animals, often housing an embryo within a membrane or shell…
  • virgin /ˈvɝd͡ʒɪn/ (danh từ) — trinh nữ. A person who has never had sexual intercourse, or (uncommonly) an animal that has never mated.
  • contribute /kənˈtɹɪb.jut/ (động từ) — đóng góp. To give something that is or becomes part of a larger whole.
  • chronic /ˈkɹɑ.nɪk/ (tính từ) — mãn tính, mạn tính. Of a problem, that continues over an extended period of time.
  • nerve /nɝv/ (danh từ) — thần kinh. A bundle of neurons with their connective tissue sheaths, blood vessels and lymphatics.

Cụm động từ bạn sẽ nghe

  • put on /ˌpʊt ˈɒn/ (động từ) — mặc vào, đeo vào. To don (clothing, equipment, or the like).

Phát âm cần chú ý

Người nói dùng 4 dạng rút gọn, ví dụ we're, didn't, don't. Hãy nói theo dạng ngắn đúng như bạn nghe.

  • Âm “sh” và “zh”: associate /əˈsoʊʃi.ət/, sharp /ʃɑɹp/, consumption /kənˈsʌmp.ʃən/, substantial /səbˈstænʃəl/, restriction /ɹɪˈstɹɪkʃən/
  • Từ dài — đặt trọng âm cho đúng: schizophrenia /ˌskɪtsəˈfɹiniə/, naturally /ˈnæt͡ʃ.(ə.)ɹə.li/, associate /əˈsoʊʃi.ət/, unbelievable /ˌʌnbɪˈliːvəbl̩/, supposedly /səˈpoʊ̯.zɪd.li/

Cách luyện với video này

  1. Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
  2. Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
  3. Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như schizophrenia, vegetable, symptom.

Ngữ pháp trong video

Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:

Cấu trúcTrong video
Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làmis associated · been done · were randomized
Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vậtthose who were · those who stuck · Those who broke
Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tạihas been linked · has been

Phương Pháp Shadowing Là Gì?

Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.

Phương pháp shadowing: đọc hướng dẫn từng bước đầy đủ →