跟讀練習: Is Cottage Cheese a GREAT Source of Protein? - 通過影片學習英語口語

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Let's talk about cottage cheese.

Wow, cottage cheese is everywhere right now.

People are blending it into wraps, turning it into bagels, even making ice cream out of it. And why?

Because it's being hailed as a low -calorie protein powerhouse.

But is it really the health food everyone claims it to be?

Let's get into it.

All right, what is cottage cheese?

What causes all those lumps?

Well, cottage cheese starts with milk, and it's coming from usually cows,

but every now and then we do see cottage cheese from goat and sheep milks.

What happens is the milk is lightly heated, and then it's combined with,

in most cases, an acid or rennet, which, believe it or not, comes from the inside of cow's stomachs,

which then causes it to curdle.

Now, the curdling process separates out the solid curds from the liquid whey.

Most of us learn the expression curds and whey.

So the curds are primarily casein, and the whey, as you might expect, is the other main component of milk

which is whey protein the whey is also in the water

in the curds the reason they're kind of solid is

that they're pretty much solid casing the curds are then cut into small pieces they're heated further

and then they're stirred even more to expel more whey now

they're drained the curds are then rinsed in cool water usually lightly salted and that creates that signature texture.

Now, why does cottage cheese have lumps?

Well, those lumps are the actual curds.

They're clumps of coagulated milk proteins, casein.

Now, unlike smooth cheeses, cottage cheese curds aren't pressed together,

so they retain their loose, bouncy texture.

The final texture depends on how much the curds are broken up during processing some varieties have smaller finer curds

while others are larger and chunkier okay this is trendy

but this trend isn't new it was big in the adkins diet in the 70s

and it's coming around again there's usually nothing new it just becomes is a new fun thing to talk about.

So let's talk about cottage cheese.

Is it really healthy?

Well, at first glance, cottage cheese seems like a great option.

It's high in protein, low in calories, and packed with calcium.

But there are a few major concerns most people overlook.

In the United States, cottage cheese, for the most part, is made with A1 casein.

Casein A1 is a really interesting inflammatory trigger that can trigger inflammation,

can cause leaky gut, and even autoimmune problems in many people.

If you've ever felt bloated after eating dairy, A1 casein is likely to be the culprit, not lactose.

Now, there is such a thing as goat cheese

or sheep cheese cottage cheese i haven't seen it in america

but this would be a much better option

but here's my big problem with cottage cheese cottage cheese any

milk from a cow from a goat from a sheep is very high in a sugar molecule

that i've talked a lot about that i've written a lot about called NU5GC.

NU5GC causes inflammation and it correlates with an elevated risk of chronic diseases such as heart disease,

joint disease, neurodegeneration, and it's even associated with cancer.

When you eat NU5GC, and this has been proven in human beings,

you make antibodies to new 5gc as a foreign invader

which leads to long -term inflammatory responses does

that sound like a good idea i don't think

so well what can you do about that as i've written about

and talked a lot about the fermentation product of cow's milk goat milk

and sheep milk fermentation Haitian bacterial fermentation eats new 5GC.

they love it it's a sugar molecule and

so fermented cheeses traditionally prepared fermented cheeses don't have new 5gc there are fermented cultured cottage cheeses and

if you're going to use one i really ask you to

find them in my opinion it's the only safe cottage cheese Now,

cottage cheese does contain saturated fat.

Now, while some fat is good, conventional cottage cheese can often contain a lot of unhealthy saturated fats from grain -fed cows,

which may contribute more to inflammation.

Now, it usually depends on how creamy the cottage cheese is.

And let's face it, we kind of like creamy cottage cheese.

And that usually indicates how much residual fat is in that cottage cheese.

Now, it actually may have added sugars.

Many flavored or low -fat cottage cheese brands actually add sugar to enhance the taste,

which can spike your blood sugar levels and negate its health benefits.

All right, number two, is cottage cheese actually a good source of protein?

Yes, it contains protein

but folks we in america are over proteinized now many people don't believe me

and valter longo from usc about the fact

that we eat far too much protein

but i urge you to watch professor christopher gardner's videos from

stanford who's the head of nutrition at stanford i urge you

to watch one of his short videos about how the USDA protein requirements came about.

It turns out that our USDA recommended protein,

daily protein, is actually two times what the normal person would need on a daily basis to meet their protein requirements.

Why?

Because they want to make sure that 95 % of all Americans would actually meet their protein requirements.

But most of us don't need

that now the sad thing is americans eat twice the recommended amount

so most americans are actually eating four times the amount of protein

that they actually need

and just remember protein is only needed for tissue repair work for bone work

and if you're actively building muscle to actively build muscle.

In fact, again, look at some of Professor Gardner's work about, and we can quibble about this,

about 82 % of the protein that you consume is actually converted into sugar through what's called gluconeogenesis.

Why?

We do not have a storage system for protein we have a storage system for glucose

which is not very big but it's called glycogen

and it's in your liver and also in your muscles

but we have an unlimited storage system for sugar

if we convert it into fat and we do not waste calories

so if we're not building muscles if we're not repairing bones

and quite honestly we're not doing

that very much then any extra protein is converted to sugar

which we can burn as calories or store as glycogen

or store as fat

and that's why most of the protein we eat isn't becoming what you think it is now

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if you're looking for protein one of the things I urge you to realize is that many years ago,

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our ancestors, our great, great,

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great grandparents ate whole food and they ate the whole food whole.

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They had a piece of beef as an example of protein

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and it took them quite a long time for their digestive enzymes to break down

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that piece of meat into individual amino acids to absorb, which means that that protein actually trickled into your system.

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Now, imagine if you have cottage cheese, let's make sure you're getting cultured cottage cheese.

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You're still going to have some time to break down those lumps of protein into amino acids.

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That's fine with me, but that's very different if you then blend that cottage cheese into a protein shake,

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or worse yet,

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blend it with more protein powdered protein your body then instantly has these proteins literally pre -digested

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and your body is hit with a wham of protein with

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quite frankly no place to put it except to turn it into sugar for storage

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and that's one of the big problems with all of these

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other sources of protein are there better protein alternatives certainly pasture

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-raised eggs are a good source they're actually a complete protein with added choline

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and believe it or not arachidonic acid for your brain health most people find this hard to believe

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but your brain is about 60 to 70 percent fat

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and the two main fats in your brain are dha the long chain omega -3 fat

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and spoiler alert the long chain evil omega -6 fat arachidonic acid why is it evil

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because it's the inflammatory omega -6 fat if it's

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so evil then how come half of your brain is made up of this evil omega -6 fat The raisin?

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It's essential for brain health.

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And one of the greatest sources of this arachidonic acid is an egg yolk.

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So go for it.

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How about wild -caught salmon?

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It's got plenty of protein.

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It's got plenty of DHA.

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How about wild shellfish?

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Shrimp are a phenomenal source of arachidonic acid.

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Now, there are plant -based options like hemp seeds, like satchin seeds, for example, and sardines.

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You can do the boneless skinless if you'll start to eat them, and there's plenty of places to get it.

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All right, number three, how about all these viral cottage cheese recipes?

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A cottage cheese wrap.

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Number one, it's not approved.

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If it's made with casein A1 dairy and excess sodium and possible added sugars, why would you do that?

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I mean, try a cassava or an almond flour wrap

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or imagine this how about a lettuce wrap even better a cottage cheese bagel again

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if it's a1 based it's a no -go there are plenty

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of alternative ways of wrapping something in a bread -like substance and just check out my books for more examples

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the other thing is check out jamie maitland's unicorn buns they're made with egg whites

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and allulose they're a hamburger bun

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and you can also eat them kind of as a dessert they have a slightly sweet taste

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and you know i love allulose how about cottage cheese ice cream

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i mean come on really a1 dairy plus added sugar this is not a health food try blending frozen avocado allulose.

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I mean, check out my recipes on this YouTube channel for the best chocolate avocado ice cream you'll ever have.

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Number four, the best cottage cheese alternatives.

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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.

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Just use fermented cottage cheese.

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It will be fine get some parmesan cheese to make crackers to make wraps you just shred it

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and you can do most things you can do with any cottage cheese

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and remember just

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because the food is trending doesn't mean it's truly healthy more

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amazing episodes just like this one watch now low sugar low sodium whole grain,

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low fat, dairy free.

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You will see these buzzwords on packaging all over the supermarket aisles.

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本課的詞彙與口語要點

這段影片共有 155 個句子、1788 個單詞可供跟讀。講話部分時長為 14:00。說話人語速平穩，每分鐘約 128 個詞，很適合跟讀。只有 78% 的單詞屬於英語最常用的 3,000 詞，詞彙難度較高。

影片中的重點詞彙

影片中 15 個值得學習的單詞，附發音和釋義：

單詞	發音	釋義
cottage 名詞	/ˈkɒt.ɪd͡ʒ/	村舍, 小屋
acid 名詞	/ˈæsɪd/	酸
wrap 動詞	/ɹæp/	包裝 /包裝, 包
muscle 名詞	/ˈmʌs.əl/	肌肉, 筋肉
sheep 名詞	/ˈʃiːp/	мянён, ён
dairy 名詞	/ˈdɛə.ɹi/	乳製品 /乳製品
goat 名詞	/ɡoʊt/	җүлү, 山羊
texture 名詞	/ˈtɛkst͡ʃə(ɹ)/	質地 /質地, 材質 /材質
omega 名詞	/oʊˈmeɪ.ɡə/	歐米伽 /歐米伽, 奧米伽 /奧米伽
lump 名詞	/lʌmp/	塊 /塊, 土粒
calorie 名詞	/ˈkæləɹi/	卡路里, 卡
requirement 名詞	/ɹɪˈkwaɪɹmənt/	要求, 需求
urge 動詞	/ɜːd͡ʒ/	催促
inflammation 名詞	/ɪnfləˈmeɪ̯ʃən/	炎症, 發炎 /發炎
inflammatory 形容詞	/ɪnˈflæmət(ə)ɹi/	激發性 /激發性

影片中出現的短語動詞

單詞	釋義
check out 動詞	退房
break down 動詞	壞了 /壞了, 出故障
turn out 動詞	原來 /原來

影片中的語法

說話人最常用的結構，並附上影片中的原話：

結構	影片中的用法
被動語態 be + 過去分詞 — 強調發生了什麼，而不是誰做的	being hailed · is lightly heated · are then cut
現在完成時 have/has + 過去分詞 — 過去發生但與現在仍有關聯的事	you've ever felt · haven't seen · i've talked

需要注意的發音

說話人用了 32 次縮略和弱讀形式，例如 they're, you're, don't。請按聽到的簡短形式來說。

“th” 音: smooth /smuːð/, unhealthy /ʌnˈhɛl.θi/
“sh” 和 “zh” 音: sheep /ˈʃiːp/, inflammation /ɪnfləˈmeɪ̯ʃən/, shake /ˈʃeɪk/, tissue /ˈtɪʃ.(j)u/, conventional /kənˈvɛnʃənl̩/
長單詞——注意重音位置: inflammation /ɪnfləˈmeɪ̯ʃən/, inflammatory /ɪnˈflæmət(ə)ɹi/, primarily /ˈpɹaɪ.mə.ɹə.li/, unlimited /ʌnˈlɪm.ɪ.tɪd/, traditionally /tɹəˈdɪʃ.ə.nə.li/

如何用這段影片練習

先完整聽一遍影片，不要開口，記下不認識的單詞。
用正常速度逐句跟讀，每句重複到你的節奏與說話人一致為止。
錄下自己的聲音並與原聲對比，特別注意 cottage, acid, wrap 這類單詞。

什麼是跟讀法？

跟讀法 (Shadowing) 是一種有科學依據的語言學習技巧，最初開發用於專業口譯員的培訓，並由多語言者Alexander Arguelles博士普及。這個方法簡單而強大：您在聽英語母語原聲的同時立即大聲重複——就像是一個延遲1-2秒緊跟說話者的影子。與被動聽力或語法練習不同，跟讀法強迫您的大腦和口腔肌肉同時處理並模模擬實的講話模式。研究表明它能顯著提高發音準確性，語調，節奏，連讀，聽力理解和口語流利度——使其成為雅思口語備考和真實英語交流最有效的方法之一。

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跟讀練習: Is Cottage Cheese a GREAT Source of Protein? - 通過影片學習英語口語

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