英単語学習：ポッドキャスト血糖値スパイク

ポッドキャストの一部の紹介です。インタビュアーと、ジェシーさんの言葉を明確にわけてなくて、自分でも、どっちが言ったんだっけ？というところがありますが、血糖値スパイクについて、大事なことを話しているので、そのままにしておきました。
英語はポッドキャストからの引用です。

これは、自分の知りたい内容を、英単語学習目的で、記録したものです。
訳は、ちゃんとした和訳ではなく、こういうことを言いたいんだろうなと、だいたい、まとめたものです。

‎The Dream Bigger Podcast：Apple Podcast内のJessie Inchauspé AKA Glucose Goddess: Best Time To Eat Sugar, Blood Glucose Spikes and PCOS, Is Oat Milk That Bad? & More

 “There's a few different things going on with cravings. So first of all, yes. So the more sweets you have, the more sugar you have, the more you're gonna trigger these spikes in your body, which are gonna lead to drops afterwards.

食べたい食べたいという欲求にはいろいろありますが、まず3つのことがあります。
１つめ。甘いものを食べれば食べるほどに血糖値スパイクを引き起こしてしまう。

lead to a drop of

～の低下につながる、〔主語により〕～が低下する

And so 90 minutes after eating something really sweet, you're gonna want more sweet stuff. But also, there's another pathway going on. When you eat sweet foods, it's releasing dopamine in your brain, and that dopamine is the molecule of pleasure, and it's very addictive.
２つめ。甘いものを食べるとドーパミンという快楽分子がでて、それがとても中毒性を持っている。

So the more you eat sweet foods, the more you're gonna crave more and more of that dopamine. And when you eat sugar, it impacts your gut bacteria. And then as your gut bacteria becomes a bit imbalanced, it's actually gonna send signals to your brain telling you eat more sugar, eat more sugar.”
３つめ。そして、それが続くと、腸内細菌に悪影響がでます。腸内細菌のバランスが悪くなると、脳に、甘いものを食べろと言う指令が行くのです。

“So you have those three things going on. And when it comes to eating sugar, the worst thing you can do is having sugar on an empty stomach. So first thing in the morning, big glass of orange juice, granola, oats with honey, dead.
空腹時の、砂糖、炭水化物に気を付けてください。
朝食には、特に気を付けましょう。

So that's gonna create a very big spike, and it's gonna create a cravings rollercoaster for the rest of the day. The best time to eat sugar is actually as dessert, as you said, because when you already have stuff in your stomach, the sugar, like the dessert, is going to arrive more slowly into your stomach and into your bloodstream, right? And you can also add some more hacks to that.”
甘いものは、間食としてたべるのではなく、食事の後に食べるのが良いです。他にも、コツがあります。

“For example, after the dessert, you could go for a walk, so that your muscles soak up some of that glucose from the dessert. You could have a little vinegar drink before having that dessert. There's lots of things that you can do.
甘いものを食べたら、その後は軽い運動でいいので、体を動かしてみる。
甘いものを食べる前に、酢ドリンクを飲む。
など、血糖値スパイクを避けるために、簡単にできることが他にもあります。

But yes, sugar is highly addictive, but we can help to manage and taper that addiction by using the hacks.

taper

【1自動】次第に細く［小さく・弱く］なる、先細になる、徐々に減る
【1他動】〔～を〕次第［徐々］に細くする［減らす・やめる］

So then, you talked about people who have granola or orange juice or oatmeal with some honey in the morning. And these are kind of things that we've been trained to eat when we were younger. Especially, I don't know if you remember, but I'm like a 90s baby.”

“And back then, it was the food pyramid. Yeah, 10 servings of carbs a day. Oh my God, insane.

But if someone is kind of in the habit of having a sweeter breakfast, what can they do? Like, are there things that they can do to have something maybe savory before? Or like, can they like, what can they do?

So first of all, if you feel amazing and you're like, my life could not be better, I could not feel better, and you're having a sweet breakfast, like don't listen to me, right? Like I have a lot of respect. But if there's something, a part of your physical or mental health that you wish could improve, then fixing your breakfast is gonna be very key.”

シリアル、パンケーキ、パンにジャム、フルーツ、オレンジジュースなど、甘い朝食で、幸福に、健康に、暮らしているなら問題がありません。
しかし、もし、心と体に問題をかかえているなら、朝食を変えることは、一つの重要なキーとなるでしょう。

“So switching from a sweet breakfast to a savory breakfast is really what you wanna do. But if you're so used to having that granola and eating, I don't know, some chicken feels impossible, which I understand, the first step you can take is exactly as you mentioned, is to have something savory before the sweet food. So for example, two soft-boiled eggs with some sea salt before you have the granola, right?

Savory breakfast

または「おいしい朝食」は、甘い朝食の代わりに糖分を控え、健康的なスタートを切る方法として注目されています。たんぱく質、健康的な脂肪、繊維をバランスよく組み合わせたメニューがおすすめです。

Or a Greek yogurt before you have the orange juice. Or if you can, and this is what I recommend, really try to have only savory things in the morning. And then all the sweet food that you like, have it for dessert after lunch.”
朝はなるべく、甘いものは控えるほうが良いです。食べたい場合は、甘いものは、昼食の後に食べるのが、良いでしょう。

“Just sort of delay the breakfast food to later in the day to dessert after your next meal. That's going to help you get all the dopamine from it still, but with less impact on your glucose levels. And other ideas for breakfast, like I love leftovers.

Leftover chicken with rice and a sliced avocado. Or when I'm here in LA, I love the fish cakes with marijuana. So I have the salmon fish cakes in the morning with some green beans and some Parmesan.

You know, like think about your breakfast as you would any other meal. The idea that we should eat dessert for breakfast, which is what we've been trained to do.

It's crazy.”

“It's bullshit. It's just an invention of the food industry to sell you really cheap, really addictive food.
安くて、癖になるような甘い食べ物を、朝食用として、食品業界が提供しているのです、ほんとにひどいわ。

Yeah, also when I used to do that when I was younger, I remember feeling so fatigued. Like this was when I was in high school, you know, like if I'd eat something like sweet in the morning, like cereal before running out the door, I'd notice this like massive energy crash, like a couple of hours in.

massive energy

大量エネルギー

10 a.m. yep.
It's just, you're not even that productive. So there's like a way to do this. And like, I'm with you.”

“I personally love having like lunch foods for breakfast. Or like dinner, like leftover things. Like today I had like a beef hash with like two eggs I threw in.

And I was like, it was so good. And it's filled with protein. And so I have all this energy to sustain me for hours and hours.
It's so much better.

So much better. But you know, when we were young, I used to feel the same. I grew up eating Nutella crepe and orange juice for breakfast.”


“It's like, you don't realize there's a complete other world waiting for you if you just change your breakfast. And that's why that's the hack that I recommend everybody starts with because it's just so powerful.

It is so powerful. Like you have energy, you're clearer. Like, I don't know, you feel like sparkly.
Yeah.
朝食を変える事は、大きな変化をもたらします。とてもパワフルです。

Totally, this one woman in Sweden told me that she feels like when she has a savory breakfast, she has eagle energy, which I thought was cool. But really it transforms your day. It really, really does.

eagle energy
ここでは、シンプルに、鷲（ワシ）のようなエネルギー

eagle eye

《動物》ワシの目◆人間の4～8倍の視力を持つとされる。
〔ワシのような〕優れた視力
鋭い［優れた］観察眼［眼力］
鋭い観察眼［眼力］の持ち主

And I know it sounds a bit difficult, but even if you just have, for example, a Greek yogurt with some almonds and some berries, you can have some whole fruits in the morning. It's sweet, but it's okay. The whole fruit is okay.
甘い朝食になれていたら、難しく感じるもしれないですね。
例えば、グリークヨーグルトにアーモンドとベリーというのはどうでしょうか。甘いものでも、丸ごとのフルーツなら大丈夫です。

Even just try to have that and see how much better you feel.
やってみると、体調が良くなるのが、わかると思います。

Yeah, okay. So I was just in a Korshcheval, I was telling you off air, but they have obviously incredible croissants. And I was there for such a short period of time, but I was like, okay, I'm not just gonna eat this first thing and shoot myself in the foot”

Korshchevalにいたころ、美味しいクロワッサンがあったの、でも、墓穴を掘るようなことはしなかったわ。

shoot myself in the foot

墓穴を掘る、自ら災いを招く
〔戦争に行きたくない人などが〕わざと自分の足を撃つ◆「足をけがするが、死ぬかもしれない戦闘に行くよりまし」という考え。日本で言う「しょうゆを飲んで徴兵を免れる」。1980年頃から「判断を誤り自ら災難を招く」という意味での用法の方が一般的になった。

“So it was always have some eggs and some sausage and some vegetables and then have the mini croissant and then go ski.
さきに、卵、ソーセージ、野菜などを食べてから、ミニクロワッサンを食べたの。それから、スキーに行った。

Perfect, you're doing the hacks. And if you don't wanna do a savory breakfast all the time and it's the weekend and you're going to brunch and you wanna have chocolate for breakfast, do it, of course. We're not here to do something super strict that you can't sustain, but in your day-to-day life, when it's easy, try to apply this hack.
続けられないような、難しいことではありません。絶対に、しなければいけないわけでもない。ただ、できる時に、このコツを使ってみてください。

And once you start, it's really difficult to go back to sweets because you just feel like such a different person.
一度やってみると、別人のようになってしまいます、もう、朝の甘い朝食には戻れないでしょう。

Agreed. Talk to me about smoothies. What are your thoughts?”
スムージーについてはどうですか？


“Are you a fan? Are there ways that you can optimize your smoothie if you're having it first thing in the morning? Tell me everything.

Okay, so in order to talk about smoothies, we kind of have to talk about fruit first. So a lot of us believe, and I used to believe this as well, that the fruit that you find today at the supermarket is natural. You see an apple or a banana, you're like, oh, you know, this is nature's bounty.
スムージーについては、最初にフルーツの話をしないといけないわ。
私たちは、フルーツを自然の恵みだと思っているわよね。

nature's bounty

自然の恵み

What a beautiful natural thing. Actually, when you look at the research and what's really going on with fruit, you realize that none of the fruits in supermarkets today is natural. Humans have been breeding for thousands of years, gray wolves into chihuahuas, ancestral bananas into modern bananas, right?”
今、スーパーに並んでいるフルーツは、自然のものではないということに、気づいてますか？
灰色オオカミをチワワに、祖先のバナナをモダンバナナに変えました。
長い間かけて、人々は、フルーツを変えてきました。

ancestral

祖先の

“We have created these new breeds of animals and of plants to suit our needs and our taste. So if you look at a banana from way back, it's very small, it's full of seeds and fiber, and it's not very easy to eat, and it's not that sweet. You look at bananas today, they're extremely sweet and extremely easy to eat.
例えば、昔のバナナは、繊維や種が多く、食べにくいものでしたが、今のバナナは、とっても甘くて食べやすいものになっています。

That is because of human engineering. And we're not talking like lab, like GMO stuff, just simply cross-breeding different plants that have the specific characteristics that you want to encourage. Same thing goes for apples.
Oranges are not a natural fruit. They were invented 2000 years ago by breeding two different species of fruit. On and on and on and on.
りんごだって、オレンジだって、同じなのです。（だから、フルーツ信仰のように、過信は禁物）

So just remember that. However, if you want to eat something sweet, a piece of fruit is still the best thing to eat because of the fiber it contains. Fiber and water.それでも、水と繊維を含んでいるので、甘いもののチョイスに、フルーツはいいでしょうね。

“And as soon as you have fiber in something, it's going to slow down how quickly the sugar is going to make its way to your bloodstream. Now the problem arises when you denature a piece of fruit. So, example, if you make an apple juice, what are you actually doing?

You are removing the fiber, which is the solid part that you throw away, and you're keeping the water and the sugar. You're making a big glass of sugar water. Your body doesn't care whether that sugar came from an apple and is now in this glass of apple juice, or if that sugar came from a beetroot and is now in a can of Coca-Cola.
体の仕組み的には、りんごジュースも、コーラも同じなのです。

It's the same molecules for your body. When you make a smoothie, you're not throwing away the fiber, but the blades of the blender pulverize the fiber particles. They're still there, but they're less effective.”
スムージーを作る時には、ブレンダーの刃は、繊維を粉砕しますよね、そのぶん、効果は低下します。

pulverize

【他動】細かく砕く、粉砕する、こてんぱんにやっつける

“They're broken into lots of small little pieces. So, smoothies and fruit smoothies are just a big wave of glucose arriving to your bloodstream extremely quickly. So to me, fruit smoothies are dessert and fruit juices are dessert.
時間をかけて、血流にグルコースの波が行くようにしたいわけですから、
フルーツジュースや、フルーツスムージーは、すぐに取り込まれるため、デザートと同じだと、思ったほうがいいでしょう。

They're there for pleasure. Now, smoothies in the morning, you can make them be much better for you if you focus them on protein and healthy fats, right? So if you have like protein powder, avocado, some milk and then you add some berries for taste, no problem.
さて、朝のスムージーですが、プロティンと、良質な脂肪に焦点を当てれば、問題ありません。例えば、プロティンパウダー、アボカド、ミルク、そして味付けのために、ベリーを加えるなど。

But if you're having a pure fruit smoothie, you put like mango, banana, kiwi, whatever, that is just sugar water you're having in the morning.”
ただ、フルーツだけのスムージーだとすれば、砂糖水とおなじです。

“Yeah, I completely agree with you. I think like the thought was also adding protein powder and fats and everything and like making sure it's a little bit more balanced. But you, like in your opinion then, do you think it's better still to have solid food than a smoothie format?

Or does it not make any difference?

If you, I think solid food is still better for your brain because your brain registers it a bit more and it's easier to feel full. And especially if you're having fruit, it's always better to have the solid version of the fruit than the smoothied version. But now if it's the morning and you like making a quick smoothie, like of course it's fine, you know, it's better than having a piece of chocolate and an orange juice.”

食べ物は噛んで食べる固形の方が、脳に刺激が行き、満腹感を感じます。
フルーツスムージーより、フルーツそのものの方がよい。ただ、忙しい朝に、栄養のあるスムージーをサッと作って飲むのが好きなら、それもいいでしょうね。チョコレートやオレンジジュースよりはいいです。