Why healthy bones are about so much more than milk | Body Stuff with Dr. Jen Gunter

337,965 views ・ 2021-06-10

TED


Please double-click on the English subtitles below to play the video.

00:00
Transcriber:
0
0
7000
00:00
You might believe that drinking milk,
1
79
1794
Translator: Vicky Ji Reviewer: Thomas Tam
你可能認為牛奶
00:01
with all its calcium and vitamin D,
2
1914
1919
加上所有嘅鈣同埋維生素 D
00:03
is the one thing you need for strong and healthy bones.
3
3875
3545
就係令到我哋嘅骨骼強壯同埋健康
00:07
And it's a really nice message that sold a lot of milk over the years,
4
7420
4546
多年來,呢個好消息令到賣出咗好多牛奶
00:12
but it's just not scientifically accurate.
5
12008
3503
但係呢個喺科學上並不準確
00:15
(Music)
6
15553
1210
(音樂)
00:16
[Body Stuff with Dr. Jen Gunter]
7
16763
1543
【Dr. Jen Gunter 身體護理】
00:19
When we focus on milk, we lose the bigger picture of bone health.
8
19182
3920
如果我哋淨係睇往牛奶 我哋就睇唔到骨骼健康嘅大圖畫
00:23
So let's start at the beginning.
9
23144
2002
咁樣不如我哋從頭講起
00:25
Adults have 206 bones
10
25188
2043
成人有 206 塊骨頭
00:27
that form the main part of the skeletal system.
11
27273
2795
構成骨骼系統嘅主要部分
00:30
They're the support structure or cage that protects our organs,
12
30068
3420
佢哋係支撐身體,或者係保護器官嘅結構
00:33
but they do so much more.
13
33529
1627
其實佢哋仲做多好多嘢
00:35
They work with our muscles to move our bodies,
14
35198
2335
佢哋同埋啲肌肉令到身體郁動
00:37
they store important minerals,
15
37575
1460
佢哋儲存重要嘅礦物質
00:39
they produce hormones,
16
39035
1251
產生荷爾蒙
00:40
and they even make our blood.
17
40328
1501
而且仲幫我哋做血
00:41
Many people think of a Halloween skeleton when they imagine bone,
18
41871
3420
好多人想像我哋啲骨頭 就好似 Halloween 嘅骷髏骨頭咁
00:45
but that only gives us a one-dimensional view.
19
45291
2711
但係呢個只係畀我哋單一維度嘅圖像
00:48
Bone actually has three layers.
20
48044
2044
骨頭基本上有三層
00:50
On the outside, there's the periosteum,
21
50088
2252
喺外面有骨膜
00:52
a tough membrane that covers and protects.
22
52340
2461
堅韌嘅薄膜包住同埋保護啲骨頭
00:54
Next, there's a thick layer of compact bone,
23
54842
2753
接住係厚厚一層密度高嘅骨頭
00:57
the white, hard, smooth part that most people are familiar with.
24
57637
3920
好多人都熟悉佢哋係白色、堅硬、同埋表面平滑
01:01
But inside, there is spongy or trabecular bone,
25
61599
3504
但係裏面有海綿形狀嘅骨頭或者係骨小梁
01:05
and an inner core filled with bone marrow,
26
65103
2419
同埋充滿骨髓嘅核心
01:07
which contains stem cells that make blood
27
67522
2460
嗰度幹細胞可以做血
01:10
and are constantly dividing.
28
70024
1794
啲幹細胞經常分裂
01:11
Most people understand that our bones grow when we're kids and adolescents.
29
71818
4754
大部分人知道 喺小孩同埋青少年啲骨頭會生長
01:16
We reach our peak bone mass in our 20s.
30
76614
2544
我哋嘅骨質密度喺廿幾歲達到頂峰
01:19
What many people don't know is even after we stop growing,
31
79158
4004
好多人唔知道即管喺啲骨頭停止生長
01:23
we are constantly removing old bone
32
83204
2169
我哋啲舊骨頭
01:25
and replacing it with new.
33
85414
1502
係會畀新嘅骨頭代替
01:26
One estimate is enough bone is removed and replaced
34
86916
4087
估計身體嘅骨骼
01:31
that a new skeleton is made every 10 years.
35
91045
3921
會喺十年完全替換
01:34
After we reach our peak bone mass,
36
94966
1877
當我哋骨質達到頂峰嘅時候
01:36
bone removal starts to outpace replacement.
37
96884
3379
失去嘅骨頭超過咗生長嘅骨頭
01:40
This can eventually affect the integrity of the bone
38
100304
2878
呢個喺最後會影響到我哋骨骼嘅完整性
01:43
and it lowers the bone mass or the amount of bone that we have.
39
103224
3378
同時降低咗我哋骨頭嘅數量同埋骨頭嘅質量
01:46
The bone disease osteoporosis is an extreme version of this process.
40
106602
5214
極端嘅情況就係有骨質疏鬆病
01:51
Bone loss outpaces replacement,
41
111816
2419
當骨質嘅流失超過咗新生長嘅骨質
01:54
and combined with other changes,
42
114277
1626
再加上其他變化
01:55
this can lead to so much fragility
43
115945
2169
呢個可以導致骨骼極之脆弱
01:58
that even small bumps or falls can create fractures.
44
118156
3420
即管係些微嘅碰撞 或者跌到,都能夠造成骨折
02:01
Another cool fact about bones is they store calcium,
45
121617
2920
一個好有型嘅事實,就係骨骼儲存鈣
02:04
so if intake is low, meaning not enough in our diet,
46
124537
3170
如果攝入量低,即係食得少咗
02:07
the body draws calcium from the bone.
47
127707
2335
身體會喺骨骼度拎啲鈣出嚟
02:10
This can also contribute to bone loss,
48
130084
2044
呢個都會令到骨質流失
02:12
so we need enough dietary calcium to maintain our bone.
49
132170
3461
所以我哋要從飲食度吸收足夠嘅鈣 去維持自己嘅骨骼
02:15
Vitamin D fits into the picture
50
135673
1710
維他命 D 符合咗呢種想法
02:17
because it helps our body absorb calcium.
51
137425
2753
佢會幫助身體吸收鈣質
02:20
When we think of calcium and vitamin D,
52
140219
2002
當我哋諗到鈣同維他命 D
02:22
many of us picture a frosty glass of milk.
53
142221
3087
好多人諗起一杯冰凍嘅牛奶
02:25
Milk is not the only good source of calcium out there.
54
145349
3462
牛奶並唔係唯一吸收鈣質嘅好來源
02:28
Humans are creative omnivores.
55
148811
2086
人類係雜食動物,好有創造力嘅
02:30
We can get calcium from a lot of other sources --
56
150897
2794
我哋啲鈣,可以從好多方面得嚟
02:33
yogurt and cheese, for example --
57
153733
1668
例如乳酪同芝士
02:35
but also look for leafy greens like spinach and kale,
58
155401
3545
仲有係綠色葉嘅蔬菜 好似菠菜同埋羽衣甘藍
02:38
cruciferous vegetables like broccoli and cabbage,
59
158946
2920
十字花科蔬菜 好似白椰菜同埋紹菜
02:41
and proteins like tofu, nuts, beans, eggs and fish.
60
161866
3795
仲有係喺蛋白質,好似豆腐 果仁、豆類、雞蛋同魚嗰度得到
02:45
Fortified cereals and orange juice are also good too,
61
165661
3420
同添加咗到啲穀物同埋橙汁度都可以
02:49
and chia seeds.
62
169123
1126
奇亞籽亦可以有鈣
02:50
And vitamin D is plentiful in fatty fishes,
63
170291
2794
喺含有脂肪嘅魚裏面 維他命 D 都有好多
02:53
and our skin makes it from the sun.
64
173085
2044
同時皮膚都可以從陽光嗰度製造
02:55
However, some people may need supplements.
65
175171
2294
但係有啲人就可能需要食補充劑
02:57
Another important factor for bone health is exercise.
66
177506
2962
另一種使到骨頭健康嘅就係運動
03:00
Mechanical loading stimulates the cells that build bone
67
180468
3044
機械負荷同拉動肌肉 可刺激骨骼細胞生長
03:03
and muscles pulling on the bone may do this as well.
68
183512
2878
都能刺激骨骼嘅細胞
03:06
In fact, any activity that puts stress on your bones,
69
186390
3128
其實係所有令到骨骼有壓力嘅 都會令到骨骼生長
03:09
like walking, jogging, dancing, racket sports,
70
189560
3337
好似行路、緩步跑、跳舞同拍球運動
03:12
even strength training like doing weights,
71
192897
2753
即使力量嘅訓練,好似舉重咁
03:15
stimulates extra deposits of calcium
72
195691
2169
刺激額外嘅鈣沉澱
03:17
and growth of new bone.
73
197902
1293
同新嘅骨頭生長
03:19
In addition, stronger muscles can help with balance.
74
199237
3586
另外更強嘅肌肉可以幫助身體平衡
03:22
And one of the best ways to prevent a hip fracture?
75
202865
2419
乜嘢係髖骨骨折最好預防嘅方法呢?
03:25
Reducing falls with better balance.
76
205284
2544
答案係,更好嘅平衡,減少跌倒
03:27
If milk is your thing, that's completely OK,
77
207828
2920
如果你鍾意牛奶完全係冇問題
03:30
but don't forget
78
210790
1168
但係唔好忘記
03:31
that bone health is so much more than just milk.
79
211958
3586
骨骼嘅健康唔單止係牛奶咁簡單
About this website

This site will introduce you to YouTube videos that are useful for learning English. You will see English lessons taught by top-notch teachers from around the world. Double-click on the English subtitles displayed on each video page to play the video from there. The subtitles scroll in sync with the video playback. If you have any comments or requests, please contact us using this contact form.

https://forms.gle/WvT1wiN1qDtmnspy7