抵銷吃太多糖碳水,酒精,藥物的損害,保護肝的營養素,自然療法,柏格醫生 Dr Berg
Summary
TLDR本视频讨论了如何中和摄入糖、面包、意大利面、酒精等食物带来的不良影响。专家通常认为,只要保持均衡饮食,适量摄入这些物质是可以接受的。然而,视频提出了不同的观点,指出高糖食物会导致血糖飙升、营养流失,并可能损害身体组织。为了对抗这些问题,视频建议增加纤维摄入、补充特定营养素、使用抗氧化剂,并采取间歇性禁食等方法。此外,还讨论了如何通过特定食物和补充剂来减少酒精和药物对身体的负面影响,以及如何通过补充矿物质和调整饮食来抵消谷物中的抗营养因素。
Takeaways
- 🍬 吃糖会导致血糖飙升,尤其是高血糖指数食物,对健康不利。
- 🥗 食物中的纤维可以帮助缓冲糖分反应,减少胰岛素的释放。
- 🥦 吃糖会消耗某些营养素,特别是钾和维生素B1,需要通过食物或补充剂补充。
- 💊 糖尿病患者或高糖摄入者可能会对身体的前部器官造成损害,需要抗氧化剂来减少并发症。
- 🚶♂️ 运动可以帮助燃烧体内多余的糖分,降低血糖。
- 🍯 苹果醋可以调节血糖,降低胰岛素水平。
- 🧂 肉桂和牛至(berberine)作为补充剂,有助于降低血糖。
- 🍽️ 饮食中添加脂肪可以缓冲胰岛素反应,降低胰岛素指数。
- 🚫 酒精会对身体造成脱水和肝脏损害,维生素B1、电解质和水飞蓟可以缓解酒精的影响。
- 💊 药物可能会有副作用,如二甲双胍会消耗维生素B12和B1,他汀类药物会消耗辅酶Q10,抗生素会杀死好菌,需要相应的补充。
- 🌾 谷物中的植酸会阻碍矿物质吸收,需要通过食用器官肉类和贝类等食物来补充。
- 🧂 过多的钠摄入会导致水肿,钾可以帮助抵消这种影响。
- 🥬 摄入高草酸食物可能会引起关节炎症或增加肾结石风险,钙和柠檬酸可以中和草酸。
- 🥑 采用生酮饮食时,需要注意补充电解质和B族维生素,营养酵母是一个好的选择。
Q & A
为什么专家和组织如美国营养协会仍然允许人们在平衡饮食中摄入糖和酒精?
-根据视频中的讨论,专家和组织可能允许人们在平衡饮食中摄入糖和酒精,因为他们认为只要摄入量适中,这些物质不会对健康造成太大问题。然而,视频中的演讲者对此持怀疑态度,并认为这种观点可能受到教育和传统思维模式的限制。
什么是血糖指数(glycemic index)以及它与健康的关系是什么?
-血糖指数是一个衡量食物提高血糖水平速度的指标。高血糖指数的食物会迅速提高血糖水平,可能导致健康问题,如增加胰岛素抵抗和2型糖尿病的风险。
什么是血糖负荷(glycemic load)?
-血糖负荷是一个考虑食物中碳水化合物数量的指标,它是通过将血糖指数乘以食物中的碳水化合物含量(克)然后除以100得到的数值。血糖负荷越高,食物对血糖水平的影响越大。
为什么在摄入糖的时候应该同时摄入纤维?
-纤维可以帮助减缓糖的吸收,从而减少对血糖水平的影响。此外,纤维还可以减少胰岛素的反应,有助于维持血糖稳定。
摄入精制糖会导致哪些营养素的流失?
-摄入精制糖会导致钾和维生素B1的流失,同时也可能减少钙、镁和锌等矿物质的水平。这些营养素对于身体的正常功能至关重要。
为什么说糖会对身体组织造成损害?
-糖在体内可以引起氧化应激和自由基的产生,这可能导致身体的组织损伤,类似于生锈或腐蚀过程。这种损害可能影响眼睛、肾脏、神经系统和动脉内壁。
如何通过饮食来对抗糖对身体的不良影响?
-可以通过摄入富含抗氧化剂的食物,如富含植物营养素的沙拉,以及使用橄榄油和醋等来减缓胰岛素反应和降低血糖水平。此外,摄入如白藜芦醇和α-硫辛酸等抗氧化剂补充剂也有助于减少糖引起的并发症。
为什么说间歇性禁食可以帮助修复由糖、酒精或精制碳水化合物引起的身体损伤?
-间歇性禁食可以激活身体的修复基因,促使身体进入修复模式,有效修复由不良饮食引起的损伤。此外,禁食还可以刺激身体产生自己的抗氧化剂,对抗由糖引起的自由基损伤。
为什么说MCT油可以帮助减少糖对大脑的不良影响?
-MCT油可以迅速转化为酮体,而大脑在有选择的情况下更倾向于使用酮体而非葡萄糖作为能源。因此,摄入MCT油可以帮助大脑减少对糖的依赖,从而减少糖对认知功能和情绪的不良影响。
如何通过饮食和补充剂来减少酒精引起的宿醉和肝脏损伤?
-维生素B1可以帮助减少由酒精代谢产生的有毒物质乙醛的影响,从而减轻宿醉。补充电解质和水可以帮助缓解由酒精引起的脱水。此外,乳蓟可以保护肝脏,减少酒精对肝细胞的破坏,并促进身体对受损组织的自我修复。
为什么说谷物中的植酸会阻碍矿物质的吸收?
-植酸是一种存在于谷物中的抗营养素,它可以与锌、铁、碘、钙、镁、锰等矿物质结合,形成不易被人体吸收的化合物,从而阻碍这些矿物质的吸收和利用。
摄入过多的钠或味精(MSG)后,如何通过饮食来减轻水肿?
-摄入过多的钠会导致身体保留水分,从而引起水肿。通过摄入富含钾的食物,如绿叶蔬菜或沙拉,可以帮助平衡钠的水平,减轻水肿。
为什么说在生酮饮食期间需要补充电解质和B族维生素?
-生酮饮食可能会导致体液和电解质的丢失,同时由于饮食中碳水化合物的减少,可能会影响B族维生素的摄入。因此,补充电解质和B族维生素对于维持身体健康和减少生酮饮食可能引起的副作用非常重要。
为什么说乳制品和柠檬可以帮助减少草酸的影响?
-乳制品中的钙和柠檬中的柠檬酸(一种形式的 citrate)可以与草酸结合,形成不易被人体吸收的化合物,从而减少草酸对关节的刺激和肾结石的风险。
Outlines
🍬 糖与健康:如何中和高糖食物的不良影响
本段讨论了如何中和食用糖、面包、意大利面、酒精等食物带来的不良影响。提到即使在平衡饮食中,美国心脏协会等专家组织仍允许摄入一定量的糖和酒精。然而,摄入高糖食物会导致血糖飙升,特别是高血糖指数食物。介绍了血糖指数和血糖负荷的概念,并强调了纤维的重要性,因为纤维可以帮助减缓糖分对血糖的影响,减少胰岛素反应。此外,摄入精制糖会导致某些营养素如钾和维生素B1的流失,可能引发焦虑和紧张。建议通过食用富含纤维的食物或补充营养酵母和维生素B1来补充这些营养素。
🍇 糖的副作用及对策:抗氧化剂与运动的重要性
这段内容深入探讨了糖对健康的潜在损害,尤其是对眼睛、肾脏、神经系统和动脉内壁的影响。将糖比作生锈或腐蚀身体组织的物质,强调了抗氧化剂在减少糖引起的并发症方面的作用。建议使用B1的衍生物苯磷硫胺和α-硫辛酸,这两种抗氧化剂有助于保护神经、眼睛、肾脏和心脏。此外,还提到了运动、苹果醋和肉桂等自然方法来调节血糖水平,以及如何通过食物组合来减缓胰岛素反应。
🍽️ 饮食与健康:酒精、药物和谷物的副作用及对策
本段内容讨论了酒精、药物和谷物的副作用及其对策。酒精会导致脱水和肝脏损害,建议通过补充维生素B1、电解质和水,以及使用乳蓟来保护肝脏。对于药物,如二甲双胍、他汀类药物和抗生素,分别建议补充B12、辅酶Q10和益生菌。此外,还提到了谷物中的植酸会阻碍矿物质吸收,建议通过食用内脏肉类和贝类来补充这些矿物质。
🧂 钠、草酸和生酮饮食:如何平衡电解质和维生素
最后这段内容讨论了过量摄入钠或味精(MSG)导致的肿胀感,以及如何通过摄入钾来中和这种影响。还提到了草酸,它可能会刺激关节或增加肾结石的风险,建议通过摄入乳制品中的钙来中和草酸。最后,提到了生酮饮食可能导致的电解质和B族维生素缺乏,推荐使用营养酵母来补充。
Mindmap
Keywords
💡糖
💡血糖指数
💡血糖负荷
💡纤维
💡酒精
💡奶蓟
💡药物
💡谷物
💡钠
💡酮体
💡电解质
💡益生菌
💡草酸
Highlights
如何中和摄入糖、面包、意大利面、酒精等食物的不良影响
美国心脏协会等专家组织允许在平衡饮食中摄入糖和酒精
教育程度越高可能越难自由思考,作者通过自身经历提出这一观点
吃糖会导致血糖飙升,尤其是高血糖指数食物
血糖负荷指数考虑食物中碳水化合物的量,影响血糖反应
摄入糖时添加纤维可以缓冲血糖反应
吃糖会消耗某些营养素,尤其是钾和维生素B1
糖尿病患者或高血糖者应考虑补充B1和α-硫辛酸以减少并发症
运动可以帮助消耗体内多余的糖
苹果醋和肉桂可以改善血糖水平
胰岛素指数显示食物对胰岛素水平的影响
增加饮食中的脂肪可以缓冲胰岛素反应
禁食可以激活身体的修复基因,减少酒精和糖的损害
MCT油可以作为糖的替代品,减少对大脑的不良影响
酒精导致的宿醉可以通过维生素B1和电解质来缓解
水飞蓟有助于保护肝脏,减少酒精对细胞的破坏
药物可能对肝脏有损害,水飞蓟与药物应分开服用
某些药物会导致营养素缺乏,如二甲双胍会导致B12和B1缺乏
谷物中的植酸会阻碍矿物质吸收,应补充有机肉类和壳类海鲜
高钠食物摄入后,钾可以帮助缓解水肿
摄入过多草酸盐食物,如菠菜或杏仁,可以通过摄入钙来中和
生酮饮食可能导致电解质和B族维生素缺乏,建议使用营养酵母
Transcripts
today we're going to talk about how to
neutralize the bad effects from
consuming sugar breads pasta alcohol
and other things not that you would ever
go off in your program and sheet but
let's say your friends and family and
you want to share this information with
them I'm going to show you how to
counter some of the bad side effects
that can occur when you eat junk foods
and other things now what's interesting
about this topic is if you go to the
experts and I'm talking about even
organizations like the American arm
Association they will still allow you to
consume sugar and alcohol and as long as
it's part of a balanced diet it's
totally fine they don't see too much
problem with it like even for sugar they
allow nine teaspoons of sugar for men
and six teaspoons for women now this is
not even counting the carbohydrates in
fact for carbohydrates they recommend up
to 65 percent of all your calories can
be carbohydrates that just blows me away
you have these experts in the field and
I guess what makes a person expert is
how much education they have how many
degrees they have
I mean what's so ironic about that is
this is just my personal belief and this
is the generality
um I think the more education a person
has the more they're educated in a
certain thought pattern and they have a
lessened ability to think freely I mean
I'll even give an example with myself I
went through pre-med and then I went
through Chiropractic College which is
definitely different than medical school
but I quickly found out there's just not
enough time to learn the quantity of
data that they cram down your throat so
what we did as a substitute is memorize
okay we memorize information regurgitate
it on a test get through the test and
then get on to the next subject and so
there's a really big difference between
learning the information understanding
it being able to apply it and memorizing
it when you memorize something it does
not mean that you learn it and it can
apply it and even that you understand it
so this is what I've been doing the last
30 years after I graduated
taking time to really understand the
concepts observe it question it make
sure it's true because who knows if all
this information that they're teaching
in the universities is actually true or
not and this is my own personal
experience
I felt that after I graduated I felt I
was dumber than when I went in because I
was filled with so many confusions I
didn't have a chance to apply this
information but they do have internships
things that help you apply so I got a
little distracted I digressed let's get
back to the topic at hand all right
number one sugar what happens when you
eat sugar is you have several things
going on you have a spike in your blood
sugars especially if you eat something
that is high on the glycemic index which
basically means it spikes your sugar
fast and the faster it spikes the sugar
the worse off your health will be and so
we have this negative effect from the
glycemic index of foods but we also have
another index I'm not sure if you ever
heard about this but it's called the
glycemic load which looks at the
quantity of carbohydrates in that food
so that's a little bit different because
they take the glycemic index and then
they multiply it times the amount of
carbohydrates divided by 100 get this
number and then that is put on another
scale so for example you might eat
something low on the glycemic index okay
but it's not as low on the glycemic load
but like watermelon for example it's low
in the glycemic index but it's higher on
the glycemic low because there's a lot
of carbohydrates in it okay then you
have pineapple which is considered low
but on the glycemic load it's higher and
then you have a banana which is
considered low but the glycemic load is
higher so my only point on that is that
when you have more fiber you can buffer
this sugar response so the first thing
to know is that if you eat sugar make
sure you also add fiber with it or close
to that meal to help buffer the response
of the sugar the more fiber you eat with
the sugar the less the insulin response
and one of the problems with eating
sugar is it triggers insulin and fiber
is one of the two things that won't
trigger insulin the second thing when
you consume refined sugar okay you are
going to deplete certain nutrients
specifically
or mostly potassium and vitamin B1 but
you also deplete calcium magnesium and
zinc and even some other things but
potassium and B1 are the two big ones
that will get depleted because as your
body either burns the sugar or stores
the sugar it takes potassium and B1 to
be able to perform this so if you end up
eating refined sugar you need to take
potassium maybe you have a big salad as
well as maybe taking some nutritional
yeast or just vitamin B1 because that
will at least counter the deficiencies
that you just created because when the
potassium goes lower your pulse rate
will go higher when your B1 goes lower
your anxiety and nervous tension goes
higher all right the next point about
sugar and this is kind of interesting if
you're a diabetic or a pre-diabetic or
have a lot of sugar going through your
bloodstream because you just ate sugar
there's going to be a lot of damage to
forward parts of your body the eye
the kidney
the nervous system which includes your
brain
and the inside of your arteries and so
you can think about the sugar as
something that's rusting out or
corroding the body tissue so because
you're getting a lot of free radical
damage in something called oxidation
so there are some things that you can do
to counter that to greatly reduce the
complications of not just diabetes but
the complications of all the sugar
that's flowing through your bloodstream
so if you happen to know someone who ate
a lot of sugar or know someone who has
diabetes including yourself this is what
I would also include benphotamine okay
which is a type of B1 that is spot
soluble that protects the nerves it
protects the eyes it protects the kidney
it protects the heart and then elephant
lipoic acid both of those act as a
powerful antioxidant to counter the
complications of diabetes or if there's
a lot of sugar going through your body
now the next point I want to bring up
about sugar is just if you have extra
sugar let's say you have something
called the dawn phenomena where you wake
up in the morning and you have all this
like you didn't even eat sugar just went
higher in your body or let's say you ate
sugar and the sugar is high you can burn
it off by exercising you can go for a
long walk like 20 minutes or 30 minutes
and burn off that extra sugar so that's
another way to counter the sugar that's
flowing through your body in addition to
that apple cider vinegar greatly helps
regulate your blood sugars you mix it
with water like a tablespoon and it will
greatly improve your blood sugars as
well as lower your insulin
cinnamon is another very potent herb or
spice to lower your blood sugars and as
a supplement berberine is another one
that is almost comparable to metformin
to help regulate blood sugars and
without the side effects the next point
I want to bring up about sugar is
something called the insulin index we
talked about how sugar can cradle these
problems but what about insulin itself
because when you eat refined
carbohydrates or sugar you jack up
insulin and the lower things that are on
the insulin index the better they are
the higher they are the worse off you
are okay so at the very lowest point on
the insulin index you have pure fats as
you start going up the scale normally
fat doesn't come as fat it comes with
other things like protein for example so
the more fat that comes with the protein
the lower the insulin Spike so for
example if you ate egg whites compared
to the yolk that would be a much higher
insulin Spike than if you ate the whole
egg with the yolk if you ate nuts for
example that are lower in fat versus a
pecan or a macadamia nut there's going
to be a big difference in where that is
on the insulin index
and then if we take a protein that has
like no fat in it that's very very high
on the insulin index so whey protein
powder is really bad for your blood
sugars so the reason I'm bringing that
up is that if you add more fat to your
meal you'll buffer the insulin response
now we can combine all this together
let's say you have a salad with all the
phytonutrients that can actually counter
some of the uh the free radical damage
from the sugar right and then we add the
oil olive oil to help buffer any type of
insulin response there and then we also
add vinegar because I mentioned apple
cider vinegar lowering your blood sugars
we can add balsamic vinaigrette now you
have this amazing countering effect
basically you're just having salad with
dressing to help buffer the bad effects
from sugar all right the next thing you
could do to counter the bad effects from
sugar and other things would be just to
do fasting okay what does fasting do it
turns on all the repair genes in your
body so your body is going to go in this
repair mode and very potently repair
damage from things that you just did
whether
from alcohol refined carbs or just pure
sugar
so
fasting is a very important thing also
fasting will stimulate your own body's
antioxidants and that will counter the
free radical damage from the sugar the
next point I want to bring up is about
your brain if given the choice between
glucose or sugar
and ketones your brain will choose
ketones over sugar so how can you apply
that let's say for example you eat
something really sugary well your brain
is going to suck that right in right
it's going to affect your cognitive
skills your your mood and all sorts of
things right if you took MCT oil which
turns into ketones really fast so that
will act as a substitute so your brain
will grab the ketones instead of the
sugar and at least mentally you're going
to feel a lot better than if you didn't
do that let's say for example you went
off the program and you had some alcohol
how can you counter that well you have a
hangover right I'm going to show you how
to counter that but then you also have
the damage that it's done to the liver
so there's an enzyme your liver produces
to turn that alcohol into another
chemical it's called acetaldehyde which
is like 30 times more toxic than actual
alcohol and so the bad feeling that you
get when you drink alcohol like a
hangover is from that byproduct it's
kind of like an intermediate chemical in
the process of trying to break down
alcohol and so you can take vitamin B1
to help counter that Toxin and that will
reduce your hangover the other problem
with alcohol it's very dehydrating so if
you were to take some electrolytes okay
and more water you would feel better as
well because your brain is now
dehydrated some people do pickle juice
you can also do electrolyte powder you
can add sea salt with more water to
counter that the other really cool thing
you can do is take the herb milk thistle
which has very special properties for
your liver okay it protects the liver it
reduces the effect of alcohol destroying
the cells and this other condition
called autophagy which is the recycling
of damaged tissue in your body it will
actually increase that all right number
three drugs okay so this goes beyond
sugar or refined carbs and alcohol let's
say you take medication there are some
side effects that are going to occur if
you took milk thistle that would protect
your liver but here's the catch a lot of
medications use the same enzymes as milk
thistle so you don't want to take it at
the same time okay because that might
decrease the effect of the drug I would
just recommend take the milk thistle at
a different time of the day so that way
of the protection but you don't
interfere with the drug a couple little
points about drugs metformin depletes
B12 and B1 so you want to take those two
drugs to prevent a condition called
lactic acid doses which is very
dangerous statins deplete consume Q10 so
you want to take more coenzyme to Q10 if
you take statins antibiotics kill off
your good bacteria and then you end up
with a yeast infection
anytime you take an antibiotic you
should always take a probiotic at the
same time and acids destroy the acid in
the stomach putting you in a situation
you now are going to have a hard time
absorbing minerals killing off viruses
and other bacteria also take apple cider
vinegar and water and betaine
hydrochloride most of those remedies
will probably fix your acid reflux
anyway all right the next point about
grains whether that's bread pasta cereal
crackers biscuits things like that
grains are filled with phytic acid which
blocks trace minerals and other minerals
like zinc iron iodine calcium magnesium
manganese and many other minerals so if
you're doing a lot of grain products you
want to make sure that you replace these
trace minerals and minerals and it just
so happens that the two top best foods
for doing that would be organ Meats like
liver and that gives you really good
bioavailable zinc and iron and other
minerals like selenium but also
shellfish will do it when you consume
fish that's high in mercury that could
be very problematic to various things
like your thyroid so you want to take
the antidote to Mercury and that is
selenium selenium binds up with Mercury
making Mercury no longer toxic to the
body and so the fish that are high in
mercury are like shark swordfish and
tuna Seafood that are low in mercury are
like salmon Cod oyster sardines shrimp
and canned tuna that's light and there
are many more all right number six let's
say you ate too much sodium or just
table salt right or you had MSG
monosodium glutamate which is a lot of
sodium and you feel all swollen and
puffy you can take potassium to counter
that so the more sodium chloride you
have or the more sodium you have the
more potassium you need to counter that
so that would definitely be like leafy
greens or a big salad couple last points
on this topic if you found that you ate
too much food and you feel bloated you
could take betaine hydrochloride and or
apple cider vinegar to speed up the
digestion to help you reduce the
bloating next Point oxalates let's say
you ate a lot of spinach or almonds that
are high in oxalates which tend to
irritate your joints or increase your
risk for kidney stones you can take
Dairy that has calcium to counter the
oxalates this is why people that take
spinach also might have some feta cheese
with it and also if you add lemon to it
you get these citrates to also bind with
the oxalate stones to prevent kidney
stones so calcium and citrate will
counter oxalates and last point when you
go into ketogenic diet
you're going to get rid of fluid and you
might also find that you're low on
electrolytes and B vitamins I would
recommend using nutritional yeast now if
you haven't seen this video on what
would happen if you gave up sugar for 14
days it's really interesting I put it up
right here check it out
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