Five simple ways to optimise your diet | BBC Ideas
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- čas přidán 31. 05. 2024
- Want to eat a healthy diet, but confused where to start? The Open University’s Simon Rea shares a few key pointers.
Made by Angel Sharp Media in partnership with @TheOpenUniversity.
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Sure, here is a summary of the video and some important sentences broken down:
* Don't just focus on what you eat, but also when you eat. Eating sugary treats like chocolate cake after a meal is better than on an empty stomach because it helps control blood sugar spikes.
* Eating foods high in fiber like vegetables or exercising after a meal can also help control blood sugar spikes.
* Calorie counting is not very useful because it's difficult to track accurately and not all calories are equal. Our bodies burn more calories digesting whole foods like nuts, fruits and vegetables.
* Eat a wide variety of foods to keep your gut microbiome healthy. This includes fermented foods like yogurt and kefir.
* Limit ultra-processed foods like pizza, ready meals, biscuits, and even some seemingly healthy options like supermarket breads and breakfast cereals.
* The future of nutrition might be personalized. People might be able to tailor their diet based on their unique gut microbiome.
* In the meantime, there are some general healthy eating principles: choose whole foods over processed foods, eat a variety of foods, and limit unrecognizable ingredients.
当然可以，不过我目前无法直接翻译成中文。但是我可以提供视频中的一些关键要点，你可以用这些要点来帮助自己理解视频内容：
* 进食顺序很重要。视频强调不仅仅要注意吃什么，还要注意吃东西的顺序。在吃碳水化合物之前吃蛋白质、蔬菜或脂肪可以帮助调节血糖水平，避免血糖崩溃。这可以改善你的能量水平和情绪。
* 不要只关注卡路里计数。卡路里计数可能会令人误导，因为它很难准确追踪，并且没有考虑到卡路里的质量。与加工食品相比，我们的身体燃烧全食物会消耗更多的卡路里。
* 爱护你的肠道微生物组。肠道微生物组是你消化系统中的一种微生物群落，它会影响你的整体健康。为了滋养肠道微生物组，可以多吃各种食物，包括酸奶和开菲尔等发酵食品。
* 限制超加工食品。超加工食品虽然方便，但往往不健康。它们含有许多无法识别的成分、添加剂和防腐剂。尽可能选择全食物。
* 考虑个性化营养。未来，个性化营养可能会让人们根据自己独特的需求来定制饮食计划。这是因为人们食用相同食物后血糖反应可能会有所不同。
总之，要多吃全食物、摄取各种食物并注意饮食习惯。进食顺序也会影响你的健康。虽然个性化营养是一种不断发展的趋势，但对于健康饮食，每个人都可以遵循一些通用原则。
I appreciate the mentioning of the two Erans. The first time I heard the Ted talk, I was blown away. I had been saying for years that everybody reacts to different foods differently, and these two scientists had proven it!
So exciting.
I also take the advice of Chris Van Tulleken and avoid vegetable oils and seed/bean oils. I've gone back to using dripping/tallow in my cooking.
But healthy foods are unbelievably expensive in low-income countries.
Liked it ❤
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