Luyện nói tiếng Anh bằng Shadowing qua video: Is Cottage Cheese a GREAT Source of Protein?
Chọn chế độ luyện tập
Mỗi chế độ mở một phòng luyện tập toàn màn hình.
155 câu
Nếu các câu quá ngắn hoặc quá dài, hãy bấm Edit để chỉnh sửa.
1
Let's talk about cottage cheese.
2
Wow, cottage cheese is everywhere right now.
3
People are blending it into wraps, turning it into bagels, even making ice cream out of it. And why?
4
Because it's being hailed as a low -calorie protein powerhouse.
5
But is it really the health food everyone claims it to be?
6
Let's get into it.
7
All right, what is cottage cheese?
8
What causes all those lumps?
9
Well, cottage cheese starts with milk, and it's coming from usually cows,
10
but every now and then we do see cottage cheese from goat and sheep milks.
11
What happens is the milk is lightly heated, and then it's combined with,
12
in most cases, an acid or rennet, which, believe it or not, comes from the inside of cow's stomachs,
13
which then causes it to curdle.
14
Now, the curdling process separates out the solid curds from the liquid whey.
15
Most of us learn the expression curds and whey.
16
So the curds are primarily casein, and the whey, as you might expect, is the other main component of milk
17
which is whey protein the whey is also in the water
18
in the curds the reason they're kind of solid is
19
that they're pretty much solid casing the curds are then cut into small pieces they're heated further
20
and then they're stirred even more to expel more whey now
21
they're drained the curds are then rinsed in cool water usually lightly salted and that creates that signature texture.
22
Now, why does cottage cheese have lumps?
23
Well, those lumps are the actual curds.
24
They're clumps of coagulated milk proteins, casein.
25
Now, unlike smooth cheeses, cottage cheese curds aren't pressed together,
26
so they retain their loose, bouncy texture.
27
The final texture depends on how much the curds are broken up during processing some varieties have smaller finer curds
28
while others are larger and chunkier okay this is trendy
29
but this trend isn't new it was big in the adkins diet in the 70s
30
and it's coming around again there's usually nothing new it just becomes is a new fun thing to talk about.
31
So let's talk about cottage cheese.
32
Is it really healthy?
33
Well, at first glance, cottage cheese seems like a great option.
34
It's high in protein, low in calories, and packed with calcium.
35
But there are a few major concerns most people overlook.
36
In the United States, cottage cheese, for the most part, is made with A1 casein.
37
Casein A1 is a really interesting inflammatory trigger that can trigger inflammation,
38
can cause leaky gut, and even autoimmune problems in many people.
39
If you've ever felt bloated after eating dairy, A1 casein is likely to be the culprit, not lactose.
40
Now, there is such a thing as goat cheese
41
or sheep cheese cottage cheese i haven't seen it in america
42
but this would be a much better option
43
but here's my big problem with cottage cheese cottage cheese any
44
milk from a cow from a goat from a sheep is very high in a sugar molecule
45
that i've talked a lot about that i've written a lot about called NU5GC.
46
NU5GC causes inflammation and it correlates with an elevated risk of chronic diseases such as heart disease,
47
joint disease, neurodegeneration, and it's even associated with cancer.
48
When you eat NU5GC, and this has been proven in human beings,
49
you make antibodies to new 5gc as a foreign invader
50
which leads to long -term inflammatory responses does
51
that sound like a good idea i don't think
52
so well what can you do about that as i've written about
53
and talked a lot about the fermentation product of cow's milk goat milk
54
and sheep milk fermentation Haitian bacterial fermentation eats new 5GC.
55
they love it it's a sugar molecule and
56
so fermented cheeses traditionally prepared fermented cheeses don't have new 5gc there are fermented cultured cottage cheeses and
57
if you're going to use one i really ask you to
58
find them in my opinion it's the only safe cottage cheese Now,
59
cottage cheese does contain saturated fat.
60
Now, while some fat is good, conventional cottage cheese can often contain a lot of unhealthy saturated fats from grain -fed cows,
61
which may contribute more to inflammation.
62
Now, it usually depends on how creamy the cottage cheese is.
63
And let's face it, we kind of like creamy cottage cheese.
64
And that usually indicates how much residual fat is in that cottage cheese.
65
Now, it actually may have added sugars.
66
Many flavored or low -fat cottage cheese brands actually add sugar to enhance the taste,
67
which can spike your blood sugar levels and negate its health benefits.
68
All right, number two, is cottage cheese actually a good source of protein?
69
Yes, it contains protein
70
but folks we in america are over proteinized now many people don't believe me
71
and valter longo from usc about the fact
72
that we eat far too much protein
73
but i urge you to watch professor christopher gardner's videos from
74
stanford who's the head of nutrition at stanford i urge you
75
to watch one of his short videos about how the USDA protein requirements came about.
76
It turns out that our USDA recommended protein,
77
daily protein, is actually two times what the normal person would need on a daily basis to meet their protein requirements.
78
Why?
79
Because they want to make sure that 95 % of all Americans would actually meet their protein requirements.
80
But most of us don't need
81
that now the sad thing is americans eat twice the recommended amount
82
so most americans are actually eating four times the amount of protein
83
that they actually need
84
and just remember protein is only needed for tissue repair work for bone work
85
and if you're actively building muscle to actively build muscle.
86
In fact, again, look at some of Professor Gardner's work about, and we can quibble about this,
87
about 82 % of the protein that you consume is actually converted into sugar through what's called gluconeogenesis.
88
Why?
89
We do not have a storage system for protein we have a storage system for glucose
90
which is not very big but it's called glycogen
91
and it's in your liver and also in your muscles
92
but we have an unlimited storage system for sugar
93
if we convert it into fat and we do not waste calories
94
so if we're not building muscles if we're not repairing bones
95
and quite honestly we're not doing
96
that very much then any extra protein is converted to sugar
97
which we can burn as calories or store as glycogen
98
or store as fat
99
and that's why most of the protein we eat isn't becoming what you think it is now
100
if you're looking for protein one of the things I urge you to realize is that many years ago,
101
our ancestors, our great, great,
102
great grandparents ate whole food and they ate the whole food whole.
103
They had a piece of beef as an example of protein
104
and it took them quite a long time for their digestive enzymes to break down
105
that piece of meat into individual amino acids to absorb, which means that that protein actually trickled into your system.
106
Now, imagine if you have cottage cheese, let's make sure you're getting cultured cottage cheese.
107
You're still going to have some time to break down those lumps of protein into amino acids.
108
That's fine with me, but that's very different if you then blend that cottage cheese into a protein shake,
109
or worse yet,
110
blend it with more protein powdered protein your body then instantly has these proteins literally pre -digested
111
and your body is hit with a wham of protein with
112
quite frankly no place to put it except to turn it into sugar for storage
113
and that's one of the big problems with all of these
114
other sources of protein are there better protein alternatives certainly pasture
115
-raised eggs are a good source they're actually a complete protein with added choline
116
and believe it or not arachidonic acid for your brain health most people find this hard to believe
117
but your brain is about 60 to 70 percent fat
118
and the two main fats in your brain are dha the long chain omega -3 fat
119
and spoiler alert the long chain evil omega -6 fat arachidonic acid why is it evil
120
because it's the inflammatory omega -6 fat if it's
121
so evil then how come half of your brain is made up of this evil omega -6 fat The raisin?
122
It's essential for brain health.
123
And one of the greatest sources of this arachidonic acid is an egg yolk.
124
So go for it.
125
How about wild -caught salmon?
126
It's got plenty of protein.
127
It's got plenty of DHA.
128
How about wild shellfish?
129
Shrimp are a phenomenal source of arachidonic acid.
130
Now, there are plant -based options like hemp seeds, like satchin seeds, for example, and sardines.
131
You can do the boneless skinless if you'll start to eat them, and there's plenty of places to get it.
132
All right, number three, how about all these viral cottage cheese recipes?
133
A cottage cheese wrap.
134
Number one, it's not approved.
135
If it's made with casein A1 dairy and excess sodium and possible added sugars, why would you do that?
136
I mean, try a cassava or an almond flour wrap
137
or imagine this how about a lettuce wrap even better a cottage cheese bagel again
138
if it's a1 based it's a no -go there are plenty
139
of alternative ways of wrapping something in a bread -like substance and just check out my books for more examples
140
the other thing is check out jamie maitland's unicorn buns they're made with egg whites
141
and allulose they're a hamburger bun
142
and you can also eat them kind of as a dessert they have a slightly sweet taste
143
and you know i love allulose how about cottage cheese ice cream
144
i mean come on really a1 dairy plus added sugar this is not a health food try blending frozen avocado allulose.
145
I mean, check out my recipes on this YouTube channel for the best chocolate avocado ice cream you'll ever have.
146
Number four, the best cottage cheese alternatives.
147
Okay, if you love the taste and texture of cottage cheese, but you want to avoid the hidden health risks, here are some better options.
148
Just use fermented cottage cheese.
149
It will be fine get some parmesan cheese to make crackers to make wraps you just shred it
150
and you can do most things you can do with any cottage cheese
151
and remember just
152
because the food is trending doesn't mean it's truly healthy more
153
amazing episodes just like this one watch now low sugar low sodium whole grain,
154
low fat, dairy free.
155
You will see these buzzwords on packaging all over the supermarket aisles.
Tải Ứng Dụng
Mọi thứ bạn cần để nói trôi chảy
Chấm điểm AIChấm từng câu nói
Luyện IPAThành thạo mọi âm
Từ vựngMở rộng vốn từ
Game Từ vựngHọc qua chơi
FOR YOU
Video gợi ý
B21
166 câu
The Easiest Way to Hit 150g Protein in Just 1500 Calories
Daily ConversationWorking Adults
C11
265 câu
Every Cheese Explained In Details
Daily ConversationWorking Adults
C11
746 câu
Blindboy discovers the link between gut health and mental health
Daily ConversationUniversity StudentsWorking Adults
C12
189 câu
Creatine: is there truth behind the hype?
Daily ConversationUniversity StudentsWorking Adults
C11
628 câu
"Toned" Isn't Real: Build Muscle, Lose Fat, Ditch Diet Culture for Good | Dr. Stephanie Estima
Daily ConversationUniversity StudentsWorking Adults
C11
132 câu
Top 5 Diet Tips for Flawless, Youthful Skin
Daily ConversationWorking Adults
B23
175 câu
The Disgusting Science of Junk Food
Business EnglishDaily ConversationUniversity Students
B21
61 câu
The Best Fried Eggs You’ll Ever Make | Epicurious 101
Daily ConversationWorking Adults
C11
141 câu
“3 Meals a Day is Marketing” - Dr David Sinclair
Daily ConversationWorking Adults
B21
48 câu
The Perfect Cheesecake - Anyone Can Bake
Daily ConversationWorking Adults
B225 câu
Do these Viral Recipes Really Work? Let’s Test Them
Business EnglishDaily ConversationUniversity Students
B22
128 câu
Why Do We Eat Raw Fish But Avoid Raw Meat?
Daily ConversationWorking Adults
Từ vựng và ghi chú luyện nói cho bài học này
Video này có 155 câu và 1788 từ để luyện shadowing. Phần lời nói dài 14:00. Người nói giữ tốc độ đều, khoảng 128 từ mỗi phút, vừa sức để nói đuổi theo. Chỉ 78% 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 đáng học trong video, kèm phiên âm và nghĩa:
| Từ | Phiên âm | Nghĩa |
|---|---|---|
| acid danh từ | /ˈæsɪd/ | axít |
| wrap động từ | /ɹæp/ | gói, bao |
| muscle danh từ | /ˈmʌs.əl/ | cơ, bắp thịt |
| sheep danh từ | /ˈʃiːp/ | cừu |
| dairy danh từ | /ˈdɛə.ɹi/ | sản phẩm sữa, chế phẩm sữa |
| goat danh từ | /ɡoʊt/ | dê, con dê |
| lump danh từ | /lʌmp/ | đống |
| calorie danh từ | /ˈkæləɹi/ | ca-lo, ca-lo-ri |
| requirement danh từ | /ɹɪˈkwaɪɹmənt/ | yêu cầu |
| convert động từ | /kənˈvɝt/ | cải đạo |
| urge động từ | /ɜːd͡ʒ/ | hối, thúc |
| inflammation danh từ | /ɪnfləˈmeɪ̯ʃən/ | viêm |
| bone danh từ | /boʊn/ | chất xương, xương |
| repair động từ | /ˈɹiːpɛɚ/ | chửa, sửa chữa |
| seed danh từ | /siːd/ | hột, hạt |
Cụm động từ bạn sẽ nghe
| Từ | Nghĩa |
|---|---|
| check out động từ | tính tiền, trả phòng |
| break down động từ | hỏng, hỏng hóc |
Ngữ pháp trong video
Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:
| Cấu trúc | Trong video |
|---|---|
| Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm | being hailed · are then cut · are then rinsed |
| Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại | you've ever felt · haven't seen · i've talked |
Phát âm cần chú ý
Người nói dùng 32 dạng rút gọn, ví dụ they're, you're, don't. Hãy nói theo dạng ngắn đúng như bạn nghe.
- Âm “th”: smooth /smuːð/, unhealthy /ʌnˈhɛl.θi/
- Âm “sh” và “zh”: sheep /ˈʃiːp/, inflammation /ɪnfləˈmeɪ̯ʃən/, shake /ˈʃeɪk/, tissue /ˈtɪʃ.(j)u/, conventional /kənˈvɛnʃənl̩/
- Từ dài — đặt trọng âm cho đúng: inflammation /ɪnfləˈmeɪ̯ʃən/, inflammatory /ɪnˈflæmət(ə)ɹi/, primarily /ˈpɹaɪ.mə.ɹə.li/, unlimited /ʌnˈlɪm.ɪ.tɪd/, traditionally /tɹəˈdɪʃ.ə.nə.li/
Cách luyện với video này
- Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
- Nói đuổi từng câu ở tốc độ bình thường, lặp lại mỗi câu đến khi nhịp của bạn khớp với người nói.
- Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như acid, wrap, muscle.
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.