英単語学習：血糖値スパイクから3つの悪影響

ポッドキャストの一部を紹介します。
英単語学習として使っています。
英文は引用です。

カタカナになっている単語も多いです。
ミトコンドリアは、
大げさに言うと、マイトウコンドリァ
カタカナで書くことがそもそもできないのですが
あえて書いてみても、これだけ違います。

とっさに聞いてピンと来るレベルに
発音も聞き慣れる、話し慣れるということが
必要ですね。

‎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

So a glucose spike is what happens in your body after you eat lots of carbs or sugars in one go, okay? And carbs and sugars, they break down into glucose molecules in your blood. And a glucose spike is when the amount of glucose in your blood increases really quickly after a meal.
グルコーススパイクとは、食後に血中のブドウ糖の量が急激に増えることです。

And this might sound like nothing, but it actually has consequences. Inflammation, faster aging, putting on fat, disrupting your hormones, impacting brain fog, et cetera, et cetera, and creating a cravings roller coaster for the rest of the day.

グルコーススパイクが起こると、炎症、老化の促進、脂肪の蓄積、ホルモンの乱れ、脳の混乱などな​​ど、そしてその日の残りの時間、食べ物への欲求がジェットコースターのように続きます。

brain fog

頭にかかったもや［霧］、ブレインフォグ◇頭または脳に霧がかかったようなボーッとした感覚

So my entire work is centered around teaching people about glucose spikes and giving you easy hacks to avoid them without going on a crazy diet, without cutting out chocolate cake and pasta forever, because we love carbs, but we need to learn how to eat them in a way that's gonna be less damaging to our health.
私は、グルコーススパイクについて、また、それを抑えるためのちょっとしたコツを教えています。変なダイエットで、無理にチョコケーキやパスタなどの糖質を排除しなくてもいいのです。私たちは、炭水化物が好きなのです。なるべくダメージを低く抑えられるような、食べ方を学ぶ必要があるのです。

“I couldn't agree with you more, and you already know this, but this is kind of what drew me to your work so deeply, because I think that people have just gotten sick and tired of diet culture, and honestly speaking, it's so stupid and it doesn't work. You're fighting against your body when you can be working in partnership with your body, and I think that taking control of blood glucose levels is the easiest way to do that.”
本当にその通りですね。私があなたの考えに強く引き付けられるのは、私たちはもう、ダイエット文化にうんざりしていて、それが全く、うまくいかず、バカなことだと思っているからです。体と戦っているのですよね、体とパートナーシップを持てるというのに。血糖値コントロールをするというのは、最もシンプルな考え方だと思います。

draw  drew drawn

(軽くなめらかに)引く、引っぱる、牽引(けんいん)する、(ある方向に)引き寄せる、

“And diets also, there's such a powerful way to control women. So there's all that angle to which I find really interesting. If you're being told from the moment you're a teenager that the most important thing in your life is to make sure you lose five pounds before your summer bikini body, like you're not gonna be thinking about what you wanna do in the world, your passion, your projects, your goals, you know?”
ダイエットは女性をコントロールしてますね。10代のときから、夏のビキニのために、痩せてスリムになることだけが目標になると、人生において、自分の本当の情熱や、成し遂げたいこと、ゴールを考えなくなります。

“So I'm super excited you're talking about this, because I think diet culture needs a lot of revamp. We need to push back against it a lot and learn about our physiology. You know, not do extreme diets after extreme diets that we just cannot sustain and that are actually not good for us.

revamp

【他動】 〈話〉〔外観・機能などをもっと良くするために〕改造する、改良する、改訂する、修理する

physiology

生理学、生命現象を機能の側面から研究する学問。自然科学に分類される学問

But in fact, learning how our biochemistry works and learning easy principles that will allow us to feel amazing, help all of our health issues without doing anything drastic.”

biochemistry

【名】生化学、生物［生理］化学

drastic

【形】〔行動・手段・措置などが〕思い切った
〔変化などが〕過激な、極端な
〔薬の効果が〕劇的な、猛烈な
drastically 　徹底的に,思い切って
drastic change　大転換,大変革
drastic measures　 荒療治


“Yeah, I couldn't agree with you more. So talk to me then about the impact that blood glucose has on things like fat loss. Like how does that mechanism even work?

And also what does it mean for women to control their blood glucose levels? Like how can we do that in the easiest possible way?”

“So the first thing I want to explain is what is glucose? For people who don't know, I think that's a key place to start. So glucose is your body's favorite source of energy.

So every single cell in your body burns glucose for energy. So if you're listening to us right now, your brain cells are burning glucose to understand what we're saying. If you make a fist with your right hand, your finger cells are using glucose to contract.”

contract

〔規模や程度が〕縮小［収縮］する、縮まる
《医》〔筋肉が〕収縮する
“Every part of your body uses glucose. And the main way that we give this important glucose to our body is by eating foods. Specifically by eating starches.

starch

【名】 （小麦）でんぷん、 洗濯用のり、 堅苦しさ

So that's bread, pasta, rice, potatoes, oats, or sugars. Anything that tastes sweet from my favorite chocolate ice cream to an apple, okay? Starches and sugars turn to glucose in your body.”


“So you might think, okay, I want loads of energy. So I should give my body lots of glucose. I should eat as many starches and sugars as possible.

And actually, that's not the case. I love taking the example of a plant. Do you have a plant at home, Siff?

Yeah, actually, I do. Lots of them. Great.

So you know that plants need some water to live, but if you give your plants too much water, kills them. Exactly. The human body is the same.”

“Some glucose, perfect. Love it. Too much glucose, problems start happening.
「ブドウ糖が少しあれば完璧です。それはすてき、すばらしいよね。ブドウ糖が多すぎると、問題が起こり始めます。

Specifically, these glucose spikes take place. And there are three main consequences of glucose spikes that everybody needs to be aware of.
The first one is that they make you tired.
グルコーススパイスの悪影響の3つについて話します。
ひとつは、疲労です。

Glucose spikes impact your mitochondria, which are little factories in charge of turning that glucose into energy. And if you give them too much glucose at once, they kind of go like TMI cannot deal going on strike. And so the factories in your cells that are supposed to make energy all of a sudden are not making energy anymore.”
血糖値の急上昇は、ミトコンドリアに影響を与える。ミトコンドリアは、そのブドウ糖をエネルギーに変える役割がある。一度にブドウ糖を与えすぎると、ミトコンドリアはストライキを起こす。すると、エネルギーを作れなくなってしまう。

mitochondria

【名】《細胞生物》ミトコンドリア、糸粒体◇【略】M◇複数形◇【単】mitochondrion【発音】[US] màitoukɔ́ndriə　マイトウコンドリァ


“So you're chronically fatigued.
だから、慢性的な疲労となります。

chronic

慢性の,持病持ちの,長期にわたる,長く続く,慢性的な,癖になった,常習の,病みつきの,いやな,ひどい
chronicle 　年代記,編年史,…新聞,歴代志,年代記に載せる,記録にとどめる
chronically 　慢性的に,慢性に
chronic disease 　持病
chronical ＝chronic（慢性の）

Second thing that happens is called glycation. Glycation is a process that starts from the moment you're born.
２つめは糖化ですが、これは、生まれたときから、始まっています。

glycation

【名】糖化【発音】glaikéiʃən

And it's kind of like cooking. It's like what happens to a chicken in the oven when it goes from pink to brown. Human bodies are cooking constantly.

constantly

【副】 いつも、常に、絶えず

constant   不変の,一定の,絶えず続く,不断の,忠実な,節操の固い,(…を)守り通して,(…に)忠実で,定数,不変数
constantly   絶えず,いつも,しばしば,しょっちゅう
constants  不変の,一定の,constantの複数形
constant value  一定値

And then once you're fully cooked, you die. I know this sounds really weird, but it's actually the scientific process. So glycation accelerates with every glucose spike you experience.

accelerate

〔～の移動・普及などが〕速くなる、速力を速める,加速する,促進する,時期を早める
acceleration  加速,促進,加速度
accelerator  加速者,(自動車などの)加速装置,アクセル,促進剤,現像促進剤,(粒子の)加速装置
accelerated  加速する,速くなる

And this shows not only on your face as aging as wrinkles, but also your organs are slowly aging and deteriorating.

And the third one has to do with fat cells, as you were asking me. So your body, when you're having a glucose spike, your body knows this spike is not good for you.”

“It's going to try everything it can to get that glucose level to come back down. And the way it does it is by sending out a hormone called insulin. We love insulin.

She's amazing. She grabs all of the excess molecules of glucose floating around and puts them away into storage units, into your muscles, into your liver, and into your fat cells. So excess glucose is stored as fat, and that is one of the ways that you gain fat on your body.

Okay? So those are the three physiological processes. And then as symptoms, how do you really feel all this?”


“So as I explained, chronic fatigue, main, main, main symptom of glucose spikes. Cravings, because after every spike, there's a drop in glucose levels, and that activates the craving center in your brain that tells you, Siff, eat some chocolate now. So your brain reacts to being on a glucose roller coaster by making you crave more carbs and more sweet foods to bring that glucose level back up.

fatigue

疲れ、疲労、倦怠感◆【同】weariness ; tiredness ; anemia
〔金属などの材質の〕疲労
《軍事》雑役、軍役訓練
《軍事》戦闘服◆通例fatigues◆【同】fatigue clothes
～に対する関心［熱意］の低下◆複合語で

And then depending on your body, your health background, these glucose spikes can have an impact on your hormones. For example, if you suffer from PCOS, glucose spikes and lots of insulin is a key driver of that. They can impact your mental health.

PCOS

多嚢胞性卵巣症候群（PCOS：polycystic ovarian syndrome）

That's the reason I got into this in the first place, because I realized, oh, the days when my glucose levels are unbalanced, my mental health is so much worse. And the days when my glucose levels are nice and steady, I feel amazing, right? So, everything from hormones to skin, to mental health, to your gut, to your energy, to your sleep, everything is impacted by our glucose levels because it's such a fundamental process of the body.”
つまり、ホルモンから肌、メンタルヘルス、腸、エネルギー、睡眠に至るまで、すべてが血糖値の影響を受けます。血糖値は身体の基本的なプロセスなのです。


“It's in every one of our cells, so any spikes get felt by the entire system.
どんな急上昇も全身に伝わります。私たちの細胞一つ一つに。