https://www.youtube.com/watch?v=I1PlTex-Dc0
만약 쿠키, 도넛, 또는 어떤 단 음식이 너무 먹고 싶다면, 가장 좋은 시기는 식사 후 디저트로 즐기는 것입니다. 이렇게 하면 단 음식을 먹는 기쁨과 도파민 분비를 극대화하면서도 몸에 미치는 영향을 최소화할 수 있어요. 단 음식을 빈속이나 아침에 먹는 것은 피하는 것이 중요합니다. 아침 식사는 항상 짭짤한 음식으로 시작하는 게 좋아요.
아침에 단 음식을 먹으면, 소화된 설탕이 포도당 분자로 변하면서 혈류에 빠르게 들어가요. 이로 인해 혈당이 급격히 상승하는데, 약 90분 후에는 혈당이 급격히 떨어지면서 '혈당 추락 현상'이 발생합니다. 그러면 오전 중반쯤 또다시 단 음식을 갈망하게 되죠. 쿠키, 초콜릿, 혹은 간식을 먹고 싶다는 생각이 드는 것도 이 때문입니다. 결국 하루 종일 혈당이 급등락하는 악순환에 빠지게 되고, 설탕에 중독된 기분이 들게 돼요.
If you really want to eat some sugar—like a cookie, a donut, or anything sweet—the best time to enjoy it is after a meal as dessert. This way, you can maximize the dopamine and pleasure from it while minimizing its impact on your body. It’s important to avoid eating sugar on an empty stomach or in the morning. Breakfast should always be savory. When you eat sweet foods in the morning, the sugar you digest turns into glucose molecules, which enter your bloodstream quickly. This causes a glucose spike, or a blood sugar spike. About 90 minutes later, your glucose levels drop, and you experience a crash. By mid-morning, you find yourself craving more sweet foods. You might feel like you need a cookie, chocolate, or a snack to get that spike again. This creates a cycle where you spike and crash repeatedly throughout the day, leaving you feeling addicted to sugar.
Core Expressions and Examples
"If you really want to..."
If you really want to succeed, you need to put in the effort.
If you really want to eat something sweet, go for a small portion.
한국어: "정말로 ~하고 싶다면..."
"The best time to..."
The best time to call her is after lunch.
The best time to study is early in the morning.
한국어: "~하기 가장 좋은 시간은..."
"Minimize its impact on..."
We need to minimize its impact on the environment.
Eating after a meal minimizes its impact on your blood sugar.
한국어: "~에 미치는 영향을 최소화하다"
"Avoid ~ing"
Avoid eating late at night to sleep better.
Avoid talking about politics in casual conversations.
한국어: "~하는 것을 피하다"
"Turns into..."
Water turns into ice at freezing temperatures.
Sugar turns into glucose in your body.
한국어: "~로 변하다"
"This creates a cycle..."
This creates a cycle of stress and exhaustion.
Eating sugar in the morning creates a cycle of craving and crashing.
한국어: "이로 인해 ~의 순환이 만들어진다"
"To get that spike again"
You’ll feel tempted to eat more sugar to get that spike again.
People keep drinking coffee to get that energy spike again.
한국어: "다시 그 ~을 얻기 위해"
"Allows you to enjoy ~ without..."
This trick allows you to enjoy snacks without feeling guilty.
Exercising regularly allows you to enjoy life without health concerns.
한국어: "~을 ~없이 즐길 수 있다"
"Energy levels"
Maintaining stable energy levels is key to staying productive.
Eating savory foods in the morning stabilizes your energy levels.
한국어: "에너지 레벨"
"Disrupting your ~"
Loud noises can disrupt your concentration.
Skipping breakfast disrupts your metabolism.
한국어: "~을 방해하다"
Life Lesson: Control Your Cravings 🌟
Lesson: "Mindful eating" isn't just about what you eat, but when you eat. Timing your indulgences can lead to better physical and emotional well-being.
Challenge:
For the next week, only eat sweets after a meal. Keep a journal of how your energy levels and cravings change.
Extra Expressions for Reflection
"Mindful eating" (Mindful eating can prevent overeating.)
"Physical and emotional well-being" (Good habits support your physical and emotional well-being.)
"Stabilize your day" (Start your day with healthy habits to stabilize your day.)