孕期饮食专家：改写DNA的孕期饮食！为何准妈妈们被误导！

胆碱还能促进宝宝大脑中与记忆、学习和注意力相关的部分发育。

And choline creates the parts of your baby's brain that have to do with memory, learning and attention.

你手中拿的这个鸡蛋大约含有125毫克的胆碱。

So that egg that you're holding contains about one hundred and twenty five milligrams of choline.

这是一种极其重要的物质。

And it's an incredible, incredible substance.

问题是，如果你摄入的胆碱不足，宝宝的大脑就得不到足够的胆碱。

The thing is, if you don't eat enough choline, your baby's brain is not going to get enough choline.

这可能会对孩子的发育产生影响。

And this can have an impact on the development of your child.

因此，美国儿科学会指出，在这一时期缺乏胆碱可能导致宝宝终身脑功能缺陷。

So much so that the American Association of Pediatrics says failure to provide choline during this time can result in lifelong brain deficits in the baby.

如今，90%的孕妇在怀孕期间摄入的胆碱不足。

Today, ninety percent of moms are not getting enough choline during pregnancy.

90%的孕妇在怀孕期间摄入的胆碱不足。

Ninety percent of moms are not getting enough choline during pregnancy.

为什么？

Why?

因为没人告诉她们。

Because nobody is telling them about it.

而且如今，我们吃的营养食物越来越少，这些食物原本富含胆碱。

And because today, we don't eat very nutritious foods anymore that contain a lot of choline.

它们存在于鸡蛋中。

They're present in eggs.

每天吃四个鸡蛋就能满足你所需的全部胆碱。

So four eggs a day gives you all the choline that you need.

但胆碱也存在于动物内脏中，比如肝脏。

But choline is also present in organ meats, like liver.

现在没人吃肝脏了。

Nobody eats liver anymore.

我们今天吃的大多数食物——纸杯蛋糕、干果、汉堡、薯条——都含有很少的胆碱。

Most of the foods that we eat today cupcakes, dried fruits, burgers, chips they don't contain a lot of choline.

我们需要吃鸡蛋。

We need to be eating eggs.

这是给我们的宝宝提供足够胆碱的最简单方法。

This is the simplest way to give enough choline to our baby.

科学家们做了这些动物实验，他们让孕妇缺乏胆碱，然后观察对大脑的影响，发现宝宝的大脑发育比正常情况更早停止，这些婴儿出生时神经元数量更少。

And scientists do these animal studies where they deprive moms from choline and they look at the impact on the brain and they see that brain development in the baby stops earlier than it should and those babies are born with fewer neurons.

怀孕期间饮食中的胆碱含量将影响你孩子的脑部发育。

The amount of choline in your diet during pregnancy is going to be impacting your child's brain development.

但没有人告诉孕妇这一点。

And nobody's telling moms about this.

这真是太糟糕了。

It's really messed up.

所以怀孕期间我每天需要吃多少个鸡蛋才能获得足够的胆碱？

So how many eggs a day do I need to eat while I'm pregnant to get enough choline?

四个是最佳数量。

Four is the golden number.

所以在这里，我认为我们有28个鸡蛋。

So here I think we have 28 eggs.

所以怀孕期间，我每天吃四个鸡蛋。

So every day during pregnancy, I ate four eggs.

这就是我在怀孕九个月期间每周吃的鸡蛋数量。

So this is the amount of eggs that I ate per week during the nine months of pregnancy.

这可是很多鸡蛋啊。

That's a lot of eggs.

但当我这样做的时候，我知道我正在为宝宝提供他所需的全部胆碱，大约每天450毫克。

But as I was doing this, I knew I was giving my baby all the choline that he needed, which is about four fifty milligrams per day.

而且这并不贵。

And this is not very expensive.

28个鸡蛋大约7美元。

28 eggs is about $7.

所以每天花1美元，你就能获得宝宝大脑发育所需的全部胆碱。

So for $1 a day, you're getting all the choline that your baby needs to form his brain.

孕妇通常被建议避免食用动物肝脏。

Mothers are often told to avoid liver while they're pregnant.

为什么呢？

Why is that?

你说这并不是正确的建议。

You're saying that that's not the correct advice.

肝脏含有大量的维生素A，含量非常高。

So liver contains a lot of vitamin A, quite high levels of vitamin A.

有一些较早的研究表明，肝脏和高剂量的维生素A可能对胎儿造成问题。

And there are some older studies that show that liver and high vitamin A can cause issues to the baby.

这就是为什么怀孕期间通常不建议食用肝脏。

That's why liver is not usually recommended during pregnancy.

我建议你咨询一下你的医生。

I would say check with your doctor.

不同国家对允许食用的肝脏量有不同的标准。

Different countries have different thresholds of how much liver is allowed.

而且说实话，我不太喜欢肝脏。

And honestly, I don't like liver.

所以我更喜欢吃鸡蛋。

So I prefer to have eggs.

但肝脏的胆碱含量非常高。

But liver is super, super high in choline.

这相当惊人。

It's quite impressive.

你也可以服用胆碱补充剂。

You can also take choline supplements.

但鸡蛋是最便宜、最易得的来源。

But eggs are the cheapest, easiest source.

例如在补充剂领域，康奈尔大学的科学家们做过一项研究。

And for example, in the supplement world, so scientists have done this study at Cornell.

他们给一组孕妇提供了推荐的最低胆碱剂量，也就是每天450毫克的补充剂。

They gave one group of moms the bare minimum amount of choline that is recommended, so four fifty milligrams in supplements.

然后他们想知道，如果婴儿的大脑需要胆碱，当婴儿摄入大量胆碱时会发生什么？

And then they wondered, well, if a baby's brain needs choline, what happens if he has a lot of choline available?

他的大脑发育会更好吗？

Does his brain form even better?

于是他们给另一组母亲提供了推荐最低量两倍的胆碱。

So they gave the other group of mom double the bare minimum recommended amount.

然后他们在孩子一岁大时进行了一些测试。

And then they brought the kids in during their first year of age for some tests.

主要的测试方法是把婴儿放在妈妈腿上，面对电脑屏幕，然后在屏幕上快速闪现图像。

And the main test that was used is you basically plop the baby on his mom's lap in front of a computer screen, and you flash images on that screen.

你测量婴儿对新图像的反应速度，也就是他眼睛移动得多快。

And you measure how quickly the baby reacts to the new images, so how quickly he moves his eyes.

他们这样做是因为这种测试与成年后的智商相关。

And the reason they do this is because this test is correlated to adult IQ.

也就是说，婴儿在一岁内对图像的反应越快，成年后的智商就越高。

Meaning, the faster a baby reacts to images in the first year of age, the higher his adult IQ.

这就是关联性。

That's the association.

因此，他们想知道，婴儿的反应时间是否会因母亲在子宫内胆碱水平的不同而有所差异？

And so they were wondering, could we see a difference in the baby's reaction time depending on the mom's choline level in the womb?

他们发现，出生自高胆碱母亲的婴儿，对这项测试的反应速度快了10%。

And they found that the babies who were born to the high choline moms had 10% faster reaction time to this test.

人们经常谈论母乳喂养，讨论它是否有益、有害或无足轻重，以及是否可能母乳喂养过多等等。

People talk a lot about breastfeeding as well, whether it's good, bad, indifferent, whether you can breastfeed too much, etcetera.

显然，许多实际因素使得母乳喂养对许多母亲来说非常困难，这一点我们应当承认。

And obviously, there's lots of practicalities that make breastfeeding quite difficult for a lot of mothers, which we probably should acknowledge.

但除此之外，研究对母乳喂养有何发现？

But otherwise, what does the research say about breastfeeding?

母乳和配方奶之间的主要区别在于，母乳是活的。

So the main difference between breast milk and formula is that breast milk is alive.

它充满了信息。

It's alive with information.

它含有微小的分子，这些分子会继续推动DNA的编程。

It's alive with little molecules that are going to continue that DNA programming.

配方奶是惰性的。

Formula is inert.

它没有生命，也不会进行这种编程。

It's not alive, it's not doing that programming.

所以，母乳喂养对妈妈和宝宝都有优势。

So yes, breastfeeding has advantages for the mom and for the baby.

但配方奶在营养上是全面的。

But formula is nutritionally complete.

它对许多无法或不愿母乳喂养的妈妈来说非常有用。

And it's very useful for many moms who are not able or don't want to breastfeed.

如果你使用配方奶，实际上需要查看一下，因为如今并不是所有配方奶都含有胆碱。

And if you're using formula, you actually have to check because today not all formulas have choline in them.

所以请检查成分表中是否含有胆碱。

So check-in the ingredients for choline.

还要查看成分表中的Omega-3，这一点我们稍后会讲到。

Also check-in the ingredients for omega-3s, which is something that we'll cover in a bit.

在配方奶中寻找胆碱和Omega-3，以确保宝宝在这些方面获得所需营养。

Look for that choline omega-3s in your formula to make sure that your baby is getting what he needs in those respects.

我读过《儿科学研究杂志》上的一项研究，说的是2013年一项针对120名荷兰儿童的研究发现，母乳喂养较少与瘦素基因的沉默有关，而瘦素是传递饱腹感的激素。

I was reading about a study in the Pediatric Research Journal that says, a 2013 Dutch study of 120 children found that less breastfeeding was linked to a silencing of the gene for leptin, the hormone that signals fullness.

这是一个表观遗传编程的很好例子。

So that's a good example of epigenetic programming.

我们有一个编码瘦素的基因，而瘦素是一种蛋白质。

So we have this gene that codes for leptin, which is a protein.

瘦素是让你感到饱足的分子之一。

And leptin is one of the molecules that makes you feel full.

你和我都拥有这个瘦素基因，但根据我们基因的表观遗传编程不同，你可能产生更多瘦素，而我可能产生得更少。

So you and I both have this leptin gene, but depending on our epigenetic programming on that gene, you might be producing more of it and I might be producing less of it.

因此，吃同样的饭菜，你可能会更饱，而我可能没那么饱。

So for the same meal, you might feel more full and I might feel less full after that same exact meal.

因此在研究中，他们发现如果母乳喂养时间不长，你的瘦素基因就会被关闭。

And so in the study they saw that if you're not breastfeeding very long, your leptin gene is deactivated.

所以吃完饭后你会感觉不那么饱。

So you feel less full after eating.

这些都是一些微小的关联，但它们表明这里确实存在差异，母乳喂养可能有助于让宝宝在进食后更有饱腹感。

Now these are small associations, but they show you that there's a difference here and that potentially breastfeeding could help your baby be more satiated after eating.

那糖呢？在

What about sugar So during

糖非常有趣。

sugar is fascinating.

当你摄入糖分时，你的宝宝也会接收到这些糖，因为胎盘会让糖分通过。

When you eat sugar, your baby is also receiving that sugar because that placenta lets the sugar through.

你的宝宝在怀孕期间并不需要任何糖分。

Your baby doesn't need any sugar during pregnancy.

他只需要一点点葡萄糖，而那是不一样的。

He needs a little bit of glucose, which is different.

但糖，比如巧克力、纸杯蛋糕、干果中的果糖这种非常甜的分子，你的宝宝完全不需要。

But sugar, as in the very sweet molecule of fructose that is in chocolate, that is in these cupcakes, that is in dried fruit, your baby needs none of it.

关于孕期摄入糖分最有趣的研究实际上来自英国。

And the most interesting study on sugar in pregnancy actually came from The UK.

从1940年到1953年，我不知道你是否知道，在英国，政府曾强制实行糖配给制度。

So from 1940 to 1953, I don't know if you know this, but in The UK, there was a government mandated sugar ration.

这意味着，在十三年里，政府控制了人们能接触到的糖的总量。

Meaning, for thirteen years, the government controlled how much sugar people had access to.

当时正值战争时期，他们试图管理资源。

It was during the war and they were trying to manage resources.

因此，英国每个人每天只能获得十块糖。

So everybody in The UK got 10 sugar cubes per day.

仅此而已。

That's it.

这比糖配给前人们通常摄入的量——每天约二十块糖——大幅减少了。

And this is down from what people usually ate before the sugar ration, which was about 20 sugar cubes per day.

所以，在整整十三年里，包括孕妇在内的每个人，糖的摄入量都被限制了。

So everybody, including pregnant moms, for thirteen years had a capped amount of sugar.

糖配给结束十三年后，突然间，所有人都恢复了更高的糖摄入量。

At the end of the sugar ration after thirteen years, bam, everybody went back up to eating more sugar.

因此，21世纪初的科学家们认为，这非常有趣。

And so scientists in the early 2000s thought, well, that's really interesting.

这意味着我们有两组孕妇，在糖配给期间和刚结束时怀孕，她们的胎儿分别暴露在每天40块糖和大约80块糖的环境中。

This means we have two groups of pregnant moms during the sugar ration and right after the sugar ration who had babies develop in their womb, either with 40 of sugar per day or around 80 of sugar per day.

科学家们好奇，这种微小的差异是否会对婴儿的长期健康产生影响？

And the scientists wondered, can this small difference be making an impact on the baby's long term health?

于是，他们联系了六万名出生在糖配给结束前后的人。

So they called up sixty thousand people who were born either just before the ration ended or just after.

他们询问了这些人的健康状况。

And they asked him about their health.

他们问：‘你有糖尿病吗？’

They were like, do you have diabetes?

你有心脏病吗？

Do you have heart disease?

你感觉怎么样？

How are you feeling?

你的体重是多少？

What's your weight?

他们发现，在母亲怀孕期间处于糖配给期的婴儿，一生中患2型糖尿病的可能性降低了百分之十五。

And they saw that the babies who were born and who were in the mother's womb during the sugar ration had fifteen percent lower likelihood of having developed type two diabetes in their lifetime.

这意味着什么？

So what does this mean?

这意味着怀孕期间的糖摄入量会略微增加或减少孩子日后患2型糖尿病的风险。

It means that the amount of sugar during pregnancy can be slightly increasing or decreasing your baby's vulnerability to getting type two diabetes later in life.

如今，科学家们研究了母亲血糖水平极高的婴儿的表观遗传学，发现与糖尿病相关的基因被激活了。

And today, scientists look at the epigenetics of babies who are born to moms with very high glucose levels and they see that the genes that are related to diabetes are activated.

因此，我们现在有了完整的数据图景。

So we have a full picture now of data.

我们有表观遗传学的数据，有这项长期而有趣的研究所提供的证据，现在我们看到，怀孕期间摄入的糖分正在微妙地塑造我们的孩子。

We have epigenetics, we have this long term interesting study, and we now see that the amount of sugar that we eat during pregnancy is subtly programming our baby.

所以，史蒂文，如果你不知道的话，当我25岁的时候，我正处于糖尿病前期的边缘。

So, Steven, don't if you know this, but when I was 25, I was on the cusp of pre diabetes.

我25岁的时候差点就得了糖尿病前期。

I almost had pre diabetes when I was 25.

我的血糖水平非常高。

I had very high glucose levels.

所以我有患糖尿病的易感性。

So I had a vulnerability to diabetes.

当我阅读这些研究时，我想：天哪，这会不会和我母亲怀孕时吃的饮食有关？

And as I was reading the studies, was like, oh my god, maybe this has something to do with what my mother was eating when she was pregnant with me.

因为怀孕是影响一个人健康的决定性窗口期。

Because pregnancy is this window of outsized influence in somebody's health.

于是我给妈妈打了电话。

So I called up my mom.

我当时问妈妈：‘你怀孕的时候都吃些什么？’

I was like, mom, what do you eat when you were pregnant?

她回答：‘哦，那是九十年代，你知道的。’

She was like, oh, it was the nineties, you know.

我吃得很少蛋白质，脂肪也很低。

I ate very little protein, very low fat.

每天早上，我都会喝一大杯橙汁，再吃一种特别的麦片，上面撒上大约半杯白糖。

And in the morning, every morning, I had a big glass of orange juice and I had special case cereal with about a half a cup of table sugar on top.

我觉得这挺有意思的。

I was like, that's pretty interesting.

所以我很好奇，我永远无法确定，但我想我的糖尿病易感性可能在胎儿时期就埋下了根源。

So I wonder, I will never know, I wonder if maybe my vulnerability to diabetes had some roots in the womb.

科学表明，确实如此。

And the science suggests that it Absolutely.

确实有

Does have a

因此，科学表明，怀孕期间摄入的糖分会对胎儿的表观遗传产生影响。

So the science suggests that the amount of sugar that you're eating during pregnancy is having an impact on your baby's epigenetics.

而如今，正如我提到的，世界卫生组织建议每天摄入25克糖。

And today, so as I was mentioning, the WHO recommends 25 grams of sugar per day.

但大多数孕妇每天摄入的糖分高达80克。

But most moms are eating 80 grams of sugar per day.

80克，这通常比她们未怀孕时摄入的还要多。

80 grams, which is usually more than what they eat when they're not pregnant.

由于一种普遍的误解，认为怀孕期间要‘一人吃两人份’，反正怀孕总会发胖，所以想吃多少糖就吃多少。

Because of this collective myth that you should eat for two that pregnancy, you're going to gain weight anyway, so eat as much sugar as you want.

实际上，我们正在辜负孕妇，因为我们没有告诉她们：只要稍微留意一下自己摄入的糖分，就能为宝宝降低患糖尿病的风险，这是一次绝佳的机会。

Really, we're failing moms because we're not telling them about the incredible opportunity they have by just being a bit mindful of how much sugar they eat, of being able to help their baby be less vulnerable to diabetes.

但不仅仅只是糖尿病，对吧？

It's not just diabetes, though, is it?

没错。

No.

我刚刚看了一些研究。

I was just looking at some of the studies.

这里有一项发表在《JAMA》网络上的研究。

There's a study here in the JAMA network.

这是一项丹麦研究，发现患有糖尿病的母亲所生的孩子患精神障碍的风险高出百分之十五，其中精神分裂症风险高出百分之五十五，智力障碍风险高出百分之二十九，并且与自闭症和注意力缺陷多动障碍有关。

This is a Danish study found that children born to mothers with diabetes had a fifteen percent high risk of psychiatric disorders with schizophrenia risk being fifty five percent higher, intellectual disability twenty nine percent higher and a connection to autism and ADHD.

2025年的一项涵盖200项研究的综述（涉及五千六百万对母婴）发现，母亲在孕期患有糖尿病时，孩子患自闭症的风险高出百分之二十五，该结果来自《柳叶刀·糖尿病与内分泌学》报告。

A 2025 review of 200 studies, which is 56,000,000 mother baby pairs, found a twenty five percent higher risk of autism when mothers had diabetes during pregnancy from the Lancet Diabetes and Endocrinology report.

需要注意的是，这些研究显示的是相关性，而非因果关系，绝对风险增加百分之二十五仅将患病率从百分之一提升至约百分之一点二五。

And it's important to note that these studies show correlation, not causation, and a twenty five percent increase in absolute terms only raises the prevalence from one in one hundred to around one point two five in one hundred children.

因此，这一点上存在一些细微差别。

So there's some nuance to be had on that.

确实有一些细微差别，但这种关联非常显著。

There is some nuance, but that association holds very strongly.

正如你所说，涉及了五千万对母婴。

And as you said, fifty six million mom baby pairs.

因此，在全球范围内，我们看到当母亲在怀孕期间患有糖尿病时，她的孩子患精神障碍的风险会更高。

So across the world, we see that when a mom has diabetes during pregnancy, her baby has a higher risk of psychiatric disorders.

而能够解释这种关联的主要理论与婴儿的大脑有关。

And the main theory that could explain this association has to do with the baby's brain.

所以你的宝宝正在子宫内形成他的大脑。

So your baby is forming his brain in the room.

今天，史蒂文，你的大脑中有大约一千亿个神经元，这些神经元与你出生那天的完全相同。

And today, Steven, you have about 100,000,000,000 neurons in your brain and they are the exact same neurons that you had the day you were born.

神经元永远不会被替换。

Neurons never get replaced.

来自免疫系统的细胞会时刻监控任何受损或发育异常的神经元。

Their cells from the immune system, is they are on the lookout for any neurons that are being damaged or not formed properly.

一旦发现不理想的神经元，它们就会过去吞噬并摧毁它。

And as soon as they find a neuron that is not ideal, they go over to it and they eat it and they destroy it.

因此，它们在修剪大脑，同时监测损伤，确保一切正常发育。

So they're pruning the brain and they're looking out for damage and making sure everything develops normally.

现在，如果母亲在怀孕期间炎症水平较高，这可能是由多种因素引起的。

Now, if the mother has high inflammation levels during pregnancy, and this can be caused by a number of things.

它可能由高血糖水平引起。

It can be caused by high glucose levels.

它可能由感染引起。

It can be caused by infection.

它可能由化学物质引起。

It can be caused by chemicals.

高水平的炎症似乎使这些小胶质细胞过度活跃。

High inflammation seems to be making these microglia overactive.

突然间，它们变得有些失调，开始吞噬和破坏那些本不该被破坏的神经元。

Now all of a sudden, they become a bit deregulated and they start eating and destroying neurons that don't need to be destroyed.

它们开始破坏健康的神经元。

They start destroying healthy neurons.

因此，大脑的发育呈现出略微不理想的状态。

And as a result, the brain is forming in a slightly suboptimal fashion.

科学家认为，这正是解释妊娠糖尿病（即孕期糖尿病）与精神障碍风险升高之间关联的主导理论。

And scientists believe this to be the leading theory behind why we see the association between gestational diabetes, so diabetes of pregnancy, and the higher risk of psychiatric disorders.

他们认为，这与孕期胎儿大脑中的炎症水平有关。

They believe it has to do with the inflammation levels going on in the baby's brain during pregnancy.

那么，这告诉我们什么？

And so what does this tell us?

这告诉我们，在怀孕期间，我们正在影响胎儿体内的炎症水平。

This tells us that when we're pregnant, we're influencing the amount of inflammation in our baby's body.

这一点应该告知孕妇，因为如果她们能够控制自己的炎症水平，例如通过减少血糖波动，就可能为胎儿的大脑发育带来益处。

And this should be something that we tell women about, because if they can have power over their inflammation levels, for example, by reducing their glucose spikes, they could also give their baby a benefit to its brain formation.

你认为孕妇佩戴连续血糖监测仪是否有用？

Do you think it's useful for women during pregnancy to wear those continuous glucose monitors?

我这么做了。

I did.

我整个孕期都这么做了。

I did the whole time.

这有用吗？

Is it useful?

取决于你想做什么。

Depends on what you want to do.

我觉得这非常有趣。

I think it's really interesting.

它对我帮助很大。

It helped me a lot.

也许只戴两周就挺好的，这样你可以大致了解自己的血糖波动情况。

Maybe just for two weeks could be cool so you can kind of see what's going on and learn about your glucose spikes.

我认为怀孕期间的一个问题是，你的血糖水平通常是在孕晚期通过糖尿病筛查测试的。

And I think one of the issues we see during pregnancy is that your glucose levels are usually tested in the third trimester with the diabetes test.

但到那时，你已经连续六个月血糖水平都处于未知状态了，我认为我们应该早在孕早期就检测血糖水平，因为孕早期的血糖水平实际上能很好地预测你是否会患上妊娠糖尿病。

But by that time, like you've already been going along for six months with your glucose levels, I think we should be testing glucose levels much, much earlier, like in the first trimester, because your glucose levels in the first trimester actually can predict very well whether you're going to get gestational diabetes or not.

所以我认为，我们或许应该在孕早期甚至孕前就给所有孕妇佩戴血糖监测仪，帮助她们了解自己的血糖波动，并向她们介绍这些简单易行的工具、习惯和方法，以减少血糖波动。

So I think we should maybe put a glucose monitor on all pregnant moms in the first trimester or even pre pregnancy to help them understand their glucose spikes and show them about these easy tools and habits and hacks that you can put in place to reduce your glucose spikes.

我读过《糖尿病护理》上的一项研究，该研究对700名女性使用了连续血糖监测仪，发现如果在孕早期进行监测，就能准确预测哪些女性会在24到28周时发展出妊娠糖尿病。

I was reading about a study from Diabetes Care that said they put these continuous glucose monitors on 700 women and found that if they did it in the first trimester, they could accurately predict who would develop gestational diabetes at twenty four to twenty eight weeks.

是的，这真的很有趣，因为很多人过去认为妊娠糖尿病——也就是怀孕期间的糖尿病——是随机发生的。

Yeah, and so that's really interesting because a lot of people used to think that gestational diabetes, meaning diabetes during pregnancy, is kind of random.

他们觉得，哦，你得了，但我们不知道为什么是随机的。

It was like, oh, you get it, but we don't know why it's random.

你的身体只是在这样运作。

Your body's just doing this.

而现在我们有证据表明，这实际上与孕早期的血糖水平密切相关。

And now we have evidence that suggests that actually it's correlated to your glucose levels in the first trimester.

在孕早期，你的血糖水平基本和你没怀孕时一样。

Now, in the first trimester, your glucose levels are pretty much the same as when you're not pregnant.

随着怀孕进展，激素开始发挥作用，身体状况开始发生变化。

As pregnancy progresses, hormones come into play and things start shifting.

血糖峰值变得更高、持续时间更长。

Glucose spikes get bigger and longer.

空腹血糖水平会降低。

Fasting glucose levels become lower.

但在孕早期，你的血糖波动和血糖水平与怀孕前相似。

But that first trimester, your glucose spikes and your glucose levels are similar to pre pregnancy.

这意味着，本质上你的非孕期血糖水平可以预测你是否会患上妊娠糖尿病，也就是说，妊娠糖尿病并不是随机的。

This means that essentially your non pregnant glucose levels can predict whether or not you're going to get gestational diabetes, which means that gestational diabetes is not random.

它实际上源于怀孕前的身体状况，意味着如果你在怀孕前血糖水平就偏高，那么你更有可能患上妊娠糖尿病。

It actually has roots in what was happening before pregnancy, meaning that if you had high glucose levels before pregnancy, you're more likely to get gestational diabetes.

妊娠糖尿病实际上可能只是怀孕前血糖水平偏高但未被发现的一种表现。

Gestational diabetes could actually just be a symptom of having high glucose levels before pregnancy but just not knowing about it.

当我们说高血糖水平时，这是个体差异很大的情况吗？

You know when we say high glucose levels, is that a very individual thing?

不是。

No.

这不是个体差异的问题？

It's not an individual thing?

不是。

No.

我们有非常明确的临界值。

We have very clear cutoffs.

例如，如果你没有怀孕，像你和我这样，100毫克/分升是健康与糖尿病前期的分界线。

So for example, if you're not pregnant, like you and I, a 100 milligrams per deciliter is the cutoff between healthy and prediabetes.

这是空腹血糖水平，也就是你早上起床后的血糖值。

So that's fasting glucose level, your glucose level first thing in the morning.

如果你怀孕了，这个标准就会改变。

If you're pregnant, that changes.

任何高于92的数值都被视为妊娠期糖尿病。

Anything above 92 is considered diabetes of pregnancy.

所以，高血糖水平的划分是非常明确的。

So high glucose levels, it's very well segmented.

我们有这些非常具体的范围，来界定正常、偏高和过高。

We have these very specific ranges that say normal, too high, much too high.

但如果我们俩都吃下我放在桌上的这勺蜂蜜，我们对这勺蜂蜜的反应会完全不同，对吧？

But if me and you both have this teaspoon of this honey that I have here on the desk, our responses to this honey are going to be completely different, right?

是的。

Yeah.

我们经历的血糖飙升会因多种原因而不同：我们的肠道菌群、基因、肌肉质量、水分状况、压力水平和疲劳程度。

The glucose spike we experience is going to be different for a bunch of reasons: our microbiome, our genetics, how much muscle mass we have, how hydrated, how stressed, how tired we are.

所以也许你会飙升三十毫克，而我可能会飙升四十五毫克，因为我太累了。

So maybe you're going to get a spike of like, I don't know, thirty milligrams and maybe I'll get a forty five milligram spike because I'm tired.

那么，这意味着什么？

Now, does that mean?

这并不意味着蜂蜜对你比对我更好。

It doesn't mean that honey is necessarily better for you than it is for me.

这仅仅意味着我今天的身体更能或更不能应对这波葡萄糖的涌入。

It just means that my body today is more or less good at managing this influx of glucose.

今天？

Today?

今天，是的。

Today, yeah.

今天。

Today.

而且这还意味着一件非常重要的事，那就是如果你和我都使用了某种血糖调节方法。

And it also means something very important, which is that if you and I both used a glucose hack.

例如，如果你和我都先吃了一块鸡胸肉，然后再吃蜂蜜，你们俩的血糖上升幅度都会变小。

So for example, if you and I both had a chicken breast before the honey, both you and I would have a smaller glucose spike from that same honey.

所以，血糖调节方法和降低血糖峰值的手段对所有人都有效。

So glucose hacks and ways to reduce your glucose spikes work in everyone.

吃完东西后的具体血糖数值可能会有所不同。

The exact absolute values after eating something, these can vary.

但有一件事对每个人都是成立的：那就是空腹血糖，也就是吃东西之前的血糖水平，这是我们能够进行比较的。

But one thing that is true for everybody is that you're fasting glucose, so glucose before you eat anything, that is something we can compare.

所以，如果你和我都早上7点还没吃东西时检测空腹血糖，我们就可以进行对比。

So if you and I both at 7AM before we eat anything and we had our fasting glucose levels checked, we could compare.

我们可以说，杰西非常接近糖尿病前期，而史蒂文则不太接近糖尿病前期。

We could say, Oh, Jessie is very close to prediabetes, and Steven is not very close to prediabetes.

这些数字很容易比较。

Those are very easy numbers to compare.

餐后血糖的波动则可能有所不同。

The spikes after eating, these can vary.

如果我增加一点肌肉，就意味着我能更好地耐受葡萄糖。

So if I put on a little bit more muscle, that means that I'll tolerate glucose better.

是的，因为你的肌肉是一个绝佳的葡萄糖吸收池，身体会从血液中吸收葡萄糖。

Yeah, because your muscles are an amazing sink, where your body is soaking up glucose from your bloodstream.

这就是为什么我们发现，即使在怀孕期间，肌肉质量高也能预防糖尿病。

And that's why we see that even during pregnancy, having high muscle mass is protective against diabetes.

因此，怀孕期间肌肉质量较高的女性患妊娠糖尿病的可能性更低。

So women with higher muscle mass in pregnancy are less likely to have gestational diabetes.

让我给你举个例子。

Let me give you an example.

所以我们吃了这种蜂蜜。

So we eat this honey.

会发生什么？

What happens?

蜂蜜从我们的嘴巴进入胃，再到肠道，然后通过肠壁进入血液。

The honey goes from our mouth to our stomach to our intestine, and then it goes through our intestinal wall into our bloodstream.

因此，所有这些葡萄糖分子都进入了我们的血液。

So all these glucose molecules are arriving into our bloodstream.

现在有两种选择。

Now there's two options.

一种是我们待在这里，不动。

Either we stay here and we don't move.

在这种情况下，血糖会飙升，然后急剧下降。

In that case, glucose is gonna rise in our bloodstream, big glucose spike, and then crash.

或者我们说，好吧，吃完蜂蜜后，出去散个步。

Or we say, okay, let's go outside and go for a walk right after we eat this honey.

我们在走路，肌肉在收缩，腿部肌肉在收缩，手臂肌肉也在收缩。

We're walking, our muscles are contracting, our leg muscles are contracting, our arm muscles are contracting.

这些肌肉在收缩时，需要能量。

And these muscles, as they're contracting, they're looking for energy.

它们首先会从血液中寻找能量。

And the first place they look is in the bloodstream.

它们会寻找血液中的葡萄糖。

They look for glucose in the bloodstream.

因此，如果你在摄入葡萄糖后活动，血糖峰值会更低，因为部分葡萄糖被肌肉用作能量。

Which is why, if you move after you eat glucose, you will get a smaller glucose spike because some of that glucose is being used by your muscles for energy.

我听过你建议人们做一些小腿相关的运动。

I've heard you tell people that they should do some stuff with their calves.

提踵运动。

Calf raises.

是的。

Yeah.

好的。

Okay.

把脚放在地上，史蒂文。

So put your feet on the ground, Steven.

对。

Yeah.

做些提踵运动，就是小腿抬升。

And just do some calf push ups, calf raises.

所以你要抬起脚尖，再放下来。

So you go up onto the ends of your feet and back down.

好的。

Okay.

明白了吗？

So You got it?

我正在抬起脚后跟。

I'm going I'm lifting my heels.

没错。

Exactly.

上下抬起你的脚后跟。

Lift your heels up and down.

当你这样做时，小腿里有一块叫比目鱼肌的肌肉。

So as you do this, there's a muscle in your calf called the soleus muscle.

你能感觉到它在收缩吗？

Can you feel it contract?

这就是你的小腿肌肉。

It's your calf muscle.

是的。

Yeah.

好。

Okay.

这块肌肉非常擅长从你的血液中吸收葡萄糖。

So this muscle is very good at soaking up glucose from your bloodstream.

所以，你吃完甜食后可以做的一个简单小技巧就是像这样在办公桌旁做几组提踵运动。

So easy hack you can do after you eat something sweet is you just do some calf raises at your desk like this.

没人会注意到。

Nobody can notice.

五分钟就能帮助减轻你刚吃下的食物引起的血糖飙升。

Five minutes, and that's gonna help reduce the glucose spike of what you just ate.

我的意思是，五、五分钟？

I mean, five five minutes?

是的。

Yeah.

我的意思是，你可以做五分钟。

Mean, you can do five minutes.

在研究中，他们有时会做数小时的这种运动。

In the studies, they do sometimes hours of this.

但即使只做一分钟，也比什么都不做强，能帮助降低你的血糖峰值。

But even just one minute is better than nothing to reduce your glucose spike.

我想这大概就是为什么很多文化都有饭后散步的习惯。

I mean, this is probably why a lot of cultures go for a walk after dinner.

对吧？

Right?

完全正确。

Completely.

而且我提到的很多控制血糖的小技巧，实际上都与许多传统做法不谋而合。

And a lot of the glucose hacks that I've talked about, they actually mirror a lot of traditions.

比如，餐前先吃蔬菜这个控制血糖的方法。

So for example, the glucose hack of having your vegetables at the beginning of your meal.

这非常有效，无论是否怀孕，因为蔬菜富含膳食纤维。

This is incredibly powerful, pregnancy or not pregnancy, because vegetables contain fiber.

当你在餐前吃蔬菜时，它们会在肠道内形成一层保护性网状结构，减缓碳水化合物中葡萄糖分子的吸收，使葡萄糖更缓慢地进入血液，从而降低血糖峰值。

And when you have them at the beginning of your meal, they create this protective mesh in your intestine that slows down the glucose molecules from carbs and makes the glucose molecules arrive more slowly into your bloodstream, meaning smaller spike.

那么，餐前吃蔬菜？

Now, veggies at the beginning of a meal?

在法国，我们称之为生蔬菜拼盘，意思是在餐前吃生蔬菜。

That's something that we call crudite in France, which means raw veggies at the beginning of your meal.

如果我刚吃了高葡萄糖的食物，你还有什么简单的运动建议，可以快速帮助降低我的血糖峰值吗？

What other simple exercises do you recommend if I've just eaten something that's high in glucose that I can do quickly to help bring down my glucose spike?

对吧？

Right?

这最终的效果就是降低血糖峰值。

That's ultimately what it's gonna do, bring down the spike.

最好的做法是活动身体。

The best thing to do is to move your body.

所以站起来，找找你公寓里哪里需要整理，找找吸尘器在哪，找找有哪些衣服要洗，然后在餐后90分钟内把这些事情做完。

So get up, find a spot in your apartment that needs to be tidied, find a place you got a vacuum, find some find some laundry to do, and do that within ninety minutes after eating.

你的肌肉是你在进食后降低血糖峰值的最佳帮手。

Your muscles are your best ally in reducing your glucose spikes after you've eaten.

那背后原理是什么？

So what's going on there?

我开始吃蛋糕。

I I start eating a cake.

我吃完了蛋糕。

I finish eating the cake.

我得在多长时间内把蛋糕的糖分消耗掉？

How long have I got to get that cake into my muscles?

这么说真好。

That's a great way to put it.

你大概有九十分钟，也就是一个半小时。

You have about ninety minutes, so an hour and a half.

好的。

Okay.

那时血糖峰值通常会达到最高点。

That's when the spike is usually gonna be at its maximum.

所以如果我开始做深蹲

So if I start squatting

是的。

Yeah.

深蹲是非常非常好的锻炼方式。

Squats are a great, great tool.

我想练出大块肌肉。

I wanna go for a big muscle.

对吧？

Right?

是的。

Yeah.

当然。

Absolutely.

有一些研究表明，如果你每五分钟做五次或十次深蹲，这是一种非常非常有效降低血糖峰值的方法。

So there's some studies showing that if you do, I think it's five squats or 10 squats every five minutes, that is a very, very powerful way to get your glucose spike down.

当然，你并不总是有空间做深蹲，但如果你一个人在家，那就去做吧。

Now you don't always have the space to do some squats, but if you're alone and at home, go for it.

这是最好的动作之一。

That's one of the best ones.

那我的身体里发生了什么？

So what's going on in my body there?

我一做深蹲，就是在锻炼臀部。

Is my I start squatting, I'm working my glutes.

是的。

Yeah.

你的臀部在寻找能量，而它们首先会看向血液中的能量。

So your glutes are looking for energy, and the first place they look is in your blood.

它们在寻找葡萄糖。

They're looking for glucose.

好的。

Okay.

因为葡萄糖是肌肉使用的能量。

Because glucose is the energy that your muscles are using.

好的。

Okay.

你为什么使用站立式办公桌？

What do you use standing desks?

我真的很喜欢这个。

I've really got into it.

是的。

Yeah.

我也用。

I do.

我家里有一张可以升降的办公桌。

I have a desk at home that moves up and

和升降。

down.

一样。

Same.

是的。

Yeah.

但有时候如果我累了，站着办公反而让我感觉更累。

But sometimes if I'm tired, I just feel more tired with the standing desk.

所以我得留点精力。

So I have to have a bit of energy left over.

你总是用站立式办公桌吗？

Do you always use a standing desk?

我的做法是会在站立和坐着之间交替，但我觉得尤其是在早上，站着真的特别好。

I mean, I kind of oscillate between standing and sitting, but I think especially in, like, the morning, I find it to be really, really good.

你刚刚给了我一个血糖测试的点子。

You just gave me an idea for a glucose test.

我应该做个同样的测试：先吃个松饼，然后要么站着办公三十分钟，要么坐着办公三十分钟。

I should do the same muffin and afterwards standing desk for thirty minutes or sitting at the desk for thirty minutes.

这是个很棒的测试。

That's a great test.

嗯，我们得先戴上一些Stello葡萄糖监测仪。

Well, we need to put some Stello glucose monitors on before.

但是，是的，我们可以这么做。

But, yes, we can do it.

我们应该这么做。

We should do it.

所以我会在早上一醒来就吃一个松饼，然后站三十分钟。

So I will eat a muffin first thing in the morning, then stand for thirty minutes.

第二天，我会在早上一醒来就吃一个松饼，然后坐三十分钟。

And the next day, I will eat a muffin first thing in the morning and then sit for thirty minutes.

我会把血糖峰值发给你，我们可以看看。

And I'll send you the spike and we can see.

我们可以看看站着工作时身体消耗了多少葡萄糖。

We can see how much glucose is being burned when we're standing at our desk.

好的。

Okay.

好吧，我们会把这些结果放进节目里。

Well, we're gonna put that the results in the episodes

好的。

Okay.

太好了。

Great.

现在。

Now.

所以，如果你正在观看，屏幕上显示的是杰西吃完松饼后站立时的数据。

So what you see on the screen, if you're watching, is the results of Jessie standing after having a muffin.

而这些你看到的屏幕数据，则是杰西吃完松饼后坐着时的结果。

And then these results, which you see on the screen, are Jessie sitting after having a muffin.

我们要么会发现血糖峰值非常相似，这意味着站立并没有比坐着消耗更多肌肉能量；要么会发现站立消耗了部分血液中的葡萄糖，因此吃完松饼后的血糖峰值会更低。

And either we'll see that the spikes are very similar, which means that standing doesn't use much more muscle energy than sitting, or we will see that standing is using up some of the glucose from my bloodstream, and therefore the spike is smaller after the muffin.

关于运动这一点，孕妇们常常收到相互矛盾的建议。

On that point of exercise, mothers are given conflicting advice about what to do when they're pregnant.

有些人说运动不好。

Some people say exercise is not good.

有些人说运动非常好。

Some people say it's great.

根据你所做的所有研究，你对孕妇是否应该在怀孕期间运动持什么观点？

What's your position from all the research you've done as to whether mothers should be doing exercise during pregnancy?

运动对胎儿的发育非常有益。

Exercise is incredibly good for your baby's development.

有一项在动物身上进行的研究，因为出于明显的伦理原因，我们在人类怀孕期间无法进行很多研究。

And there's one study done in animals, because we can't do many studies in humans when it comes to pregnancy for obvious ethical reasons.

但有一项令人惊叹的研究，我认为这是书中我最喜欢的研究。

But there's this incredible study, which I think is my favorite study in the book.

科学家们将两组怀孕的大鼠放在完全相同的饲养环境、饮食和光照条件下。

So scientists took two groups of pregnant rats and they gave them the exact same housing conditions, diet, lighting, everything.

唯一的区别是，其中一组还配备了小型跑步机，要求它们每天在跑步机上行走三十分钟，整个孕期都如此。

The only difference is that one group also had these tiny little treadmills that they had to walk on for thirty minutes a day, every day during pregnancy.

条件完全相同。

So same exact conditions.

唯一的区别是，有一组怀孕的老鼠每天在这些微型跑步机上运动三十分钟。

The only difference is one group of pregnant rats is moving thirty minutes a day on these tiny treadmills.

然后他们等待幼鼠出生，并将幼鼠放入迷宫中，以测量它们解决迷宫的速度。

Then they wait for the babies to be born and they put the babies in these mazes to measure how quickly they're solving the maze.

他们还测量了幼鼠的焦虑水平。

And they also measure the babies' anxiety levels.

他们发现，母亲在孕期进行锻炼的幼鼠解决迷宫的速度快了一倍，并且焦虑症状更少。

They found that the babies that were born to the moms who were exercising solved the maze twice as fast and had fewer anxiety symptoms.

因此，他们发现孕妇在怀孕期间锻炼与婴儿大脑发育结果之间存在强烈关联。

So they found this strong association between a mom exercising during pregnancy and the outcomes of the baby's brain.

主要的理论是，当我们运动时，大脑会产生一种名为BDNF的分子。

And the main theory is that when we exercise, there's this molecule produced in our brain called BDNF.

它名字比较复杂，但作用是促进神经可塑性。

And it's got a complicated name, what it does is that it helps neuroplasticity.

它帮助神经元建立新的连接。

It helps your neurons create new connections.

我们知道，在人类中，运动之所以对大脑有益，原因之一就是它能提高BDNF水平。

And we know that in humans, when we exercise, that's one of the reasons exercise is good for the brain because it increases BDNF.

在这些怀孕的大鼠中，研究人员发现不仅母鼠的BDNF水平更高，胎儿在子宫内的BDNF水平也更高。

And in these pregnant rats, they found not only were the mom's BDNFs higher, but the baby's BDNF levels inside of the wombs was also higher.

他们认为，这正是出生后胎儿大脑发育出现这种影响的原因。

And they believe that is why they saw this impact on the baby's brain development after birth.

因此，子宫内的环境实际上为婴儿大脑奠定了坚实的基础。

So what happens in the womb is really setting up a strong foundation for your baby's brain.

它构建了大脑的基本架构，

It's laying out the basic architecture,

这

which

因此，通过这些简单的做法，为婴儿大脑提供其正常发育所需的最佳营养，显得尤为重要。

is why it's so important to do these simple hacks to give your baby's brain the optimal nutrients that it needs to form properly.

那边有两个花盆，那里有个小小的隐喻。

What is there's a little metaphor over there, those two plant pots.

这个隐喻是什么？

What is the metaphor?

这两株植物都来自相同的种子。

So both of these plants come from identical seeds.

唯一的区别在于它们被种在什么里面。

The only difference is what they were planted in.

其中一株植物被种在几乎全是小石子和碎砾、只有一点点土壤的环境里。

So one of these plants was planted in basically little rocks and gravel with a tiny bit of soil in it.

另一颗种子则被种在肥沃、富含养分的土壤中。

The other seed was planted in rich, fertilized soil.

这向我们展示了什么？

What is this showing us?

我们直觉上都明白，种植种子时，选择的土壤很重要。

We intuitively understand that when we're planting a seed, the soil we choose is important.

对吧？

Right?

我们明白，同样的种子，种在不同的地方，长成的树也会不同。

We understand that the same seed is not gonna lead to the same tree depending on where we plant it.

我认为对于怀孕来说，我们已经失去了这种直觉，因为你的宝宝就像一颗种子。

And I think for pregnancy, we've lost this intuition because your baby is a seed.

你，作为母亲的身体，就是那片土壤。

You, as the mother's body, you are the soil.

而土壤将与你共同塑造宝宝的成长蓝图。

And the soil is going to co create your baby's plan.

所以当你怀孕时，你体内有一个带着DNA蓝图的小宝宝。

So when you're pregnant, you have this little baby with his DNA plan.

但根据你提供的营养，他会长成不同的树。

But depending on the nutrients you provide, he's going to grow into a different tree.

他要么长成一棵超级理想的树，拥有他所需的所有营养；要么只能适应现有条件，长成一棵略有不同的树。

He's either going to grow in a super optimal tree that has all the nutrients he needed or he's going to have to adapt to what's available and grow into a slightly different tree.

但现在主要的区别是，人类不是植物。

Now the main difference is that humans are not plants.

人类非常有韧性。

So humans are very resilient.

即使我们中有90%的人胆碱摄入不足，75%的人Omega-3摄入不足，70%的人蛋白质摄入不足，甚至大多数人摄入的糖分超过推荐量，你的宝宝很可能还是没事的。

Your baby will probably be okay even if like 90% of us, you don't have enough choline, even if like 75% of us, you don't have enough omega-3s, even if like 70% of us, you don't have enough protein, and even if like most of us, you're eating more than the recommended amount of sugar, your baby will probably be fine.

但他会适应一个略显不足的营养环境。

But he will be adapting to a slightly suboptimal nutrient environment.

这就是这个比喻的全部含义。

So that's what this metaphor is all about.

在怀孕期间，你通过饮食与宝宝共同塑造他的发育蓝图，这正在塑造他。

You're co creating the plan of your baby with your diet during pregnancy and it's shaping him.

他正在根据你提供的营养进行调整和适应。

And he's adapting and calibrating to what you're giving him.

史蒂夫，你在做什么？

Steve, what are doing?

我只是在给自己泡一杯美味的咖啡。

Just making myself a delicious coffee.

从冷冻室里拿的？

From the freezer?

对，从冷冻室里。

From the freezer.

你没听说过Cometeer吗？

You not heard about Cometeer?

没有。

No.

天啊。

Oh my gosh.

这会改变你的生活。

This is gonna change your life.

几个月前，这家公司的创始人马特给我们伦敦办公室寄了一大箱这种咖啡。

Couple of months ago, the founder of this business called Matt sent a big shipment of this coffee to our office in London.

这种咖啡是你从未见过的类型。

This coffee is like nothing you've ever seen before.

大多数人不知道的是，咖啡的加工过程会流失大量风味。

What most people don't know is that the processing of coffee takes out a lot of the taste.

所以他们的做法是在咖啡风味最浓郁的那一刻进行速冻，然后把这些咖啡以小冰块的形式邮寄给你。

So So what they do is they flash freeze it at the optimal moment when it's most tasty, and they send you in the post the coffee in these little frozen ice cubes.

现在，马特给我们办公室发了一大批货。

Now Matt sent a big shipment to my office.

我把它们搬到了厨房。

I moved it to the kitchen.

我对团队说，随意享用。

I said to the team, knock yourselves out.

试试这个。

Give this a try.

然后我在我们的Slack频道里看到很多人发消息说：天哪。

And then I saw so many messages in our Slack channel of people going, oh my god.

那到底是什么东西？

What the hell is that?

太好喝了。

It's so delicious.

我每天早上只要按一下这东西背面的小按钮，就能把它弹出来。

All I have to do is pop it out in the morning using the little button on the back of this thing.

我倒入热水，然后搅拌一下。

I pour my hot water in, and I mix it.

就这样完成了。

And that is done.

如果你访问 cometeer.com/steven，首次订购 Cometeer 咖啡可以优惠 30 美元。

You can get $30 off your first order of Cometeer coffee if you go to cometeer.com/steven.

这个优惠不会长期有效，赶紧趁现在享受折扣吧。

And it won't be available for long, so get that discount while you can.

我这一生不会当孕妇，但我希望将来能有一个未婚夫，他可能会是个孕妇。

I am not going to be a pregnant mother in my life, but I am going to have a fiance, hopefully, some point who is a pregnant mother.

所以我很想知道作为伴侣我能做些什么，而且我相信她也会听到这段话。

So I would really like to know how I can help as a partner, but also, I'm sure she's going to listen to this.

那么她可以做些什么来确保我宝宝成长的土壤达到最佳状态呢？

So what she can do to make sure that the soil in which my baby grows is optimal.

我们已经讨论过一些事情，比如胆碱，也谈到了孕期的糖分和血糖水平，以避免妊娠糖尿病。

We've talked about a few of the things so far, like choline, and we've also talked about sugar and glucose levels throughout pregnancy to avoid gestational diabetes.

我们还讨论了运动。

We've talked about exercise as well.

那酒精呢？

What about alcohol?

这不是个好主意。

Not a good idea.

因为正如我解释的，你的血液循环和宝宝的血液循环基本上是连通的。

Because as I explained, your bloodstream and your baby's bloodstream are basically connected.

所以当你在孕期饮酒时，你的血液酒精浓度会上升，子宫内宝宝的血液酒精浓度也会随之上升。

So when you drink alcohol during pregnancy, your blood alcohol level rises, and then your baby's blood alcohol level in your uterus also rises.

你的宝宝没有受到任何屏障的保护，无法免受酒精伤害。

There's no filter protecting your baby from alcohol.

所以当你喝一杯葡萄酒时，你的宝宝在子宫里也在喝一杯葡萄酒。

So when you have a glass of wine, your baby's also having a glass of wine in the womb.

我们知道酒精对我们的大脑有害。

And we know that alcohol is not good for our brains.

这对婴儿也是如此。

And this also goes for babies.

你不会在宝宝出生后往他的奶瓶里倒红酒，让他喝红酒。

So you wouldn't put red wine in your baby's bottle after birth and give him red wine to drink.

但当你怀孕期间饮酒时，实际上发生的就是这种情况。

But that's kind of what's going on when you're drinking alcohol when you're pregnant.

网上有很多说法，说什么怀孕期间少量饮酒没关系。

And there's been a lot stuff of online about, oh, alcohol during pregnancy is fine in small quantities.

我认为，当你了解酒精在生物学上对大脑的毒性时，就根本不可能告诉孕妇少量饮酒是可以接受的。

I think when you understand how alcohol is toxic to the brain biologically, it makes no sense to tell pregnant moms that a little bit of alcohol is okay.

最好完全避免饮酒。

It's best if you can to avoid alcohol entirely.

也就是说完全戒酒。

So complete abstinence.

对。

Yeah.

事实上，今年二月墨尔本大学发布了一项研究，结果相当新近。他们利用高分辨率三维成像技术发现，即使少量饮酒也会导致胎儿面部形态改变，表现为眼睛和鼻子形状的持续性变化，这种变化从12周起持续到八岁，并且会导致大脑右前扣带回区域的连接减弱——该区域对情绪调节和冲动控制至关重要，即使母亲只是偶尔饮酒，这一结果也令人非常惊讶。

There was actually a study that came out in February, which is quite recent, from the University of Melbourne, where they used high resolution three d imaging to reveal that even low doses of alcohol cause facial morphing, consistent changes in the shape of the eyes and nose at 12 persisting up to age eight and weaker connections in the right anterior cingulate part of the brain, the region critical for emotional regulation and impulse control, even if the mother drank only occasionally, which is very surprising.

因为长期以来，我们一直认为大量饮酒才是问题所在。

Because I think for a long time, we've always thought that heavy consumption of alcohol was a problem.

我们知道，是的。

And we know that, yeah.

但即使是少量饮酒也是不利的。

But even low doses are suboptimal.

这其实也适用于所有成年人，对吧？

It kind of goes for all adults, right?

我们长期以来都认为每天一杯红酒对心脏有益。

We thought for a long time that one glass of wine per day was good for the heart.

但现在我们明白了，酒精的理想摄入量是零。

Now we understand that the ideal amount of alcohol is zero.

也就是说，酒精没有任何益处。

Like, there's no benefit to alcohol.

那么，这是否意味着孕期喝一杯酒就会不可逆转地影响宝宝的大脑呢？

Now, is that to say that one glass of wine during pregnancy is gonna, you know, indelibly impact your baby's brain?

可能不是。

Probably not.

但如果你能避免，现在就是完全避免的最佳时机。

But if you can avoid it, this is the best time to avoid it entirely.

那哺乳期呢？

What about when you're breastfeeding?

哦，那时候就有很大的回旋余地了，因为母乳中的酒精含量与你血液中的酒精含量是同步的。

Oh, well, have much more leeway then, because the amount of alcohol in your breast milk mirrors the amount of alcohol in your bloodstream.

所以，例如，如果你喝了一杯葡萄酒，两个半小时到三个小时后，你的血液中几乎就没有酒精了，这意味着你的母乳中也几乎不含酒精。

So for example, if you have a glass of wine, two and a half to three hours later, you have pretty much no more alcohol in your bloodstream, which means your breast milk is also pretty much devoid of alcohol.

所以，如果你把握好时间，就可以喝一杯葡萄酒，而不会让酒精进入母乳。

So if you time it right, you're going to be able to have a glass of wine without it actually going into your breast milk.

但这完全取决于时机。

But it's all about timing.

咖啡因呢？

Caffeine?

怀孕期间，建议每天咖啡摄入量不超过两杯。

The recommendation is to stay under two cups of coffee per day during pregnancy.

它不像酒精那样是神经毒素，对吧？

It's not a neurotoxin like alcohol, right?

但咖啡因确实会进入宝宝的血液。

But caffeine does go to your baby's bloodstream.

一些研究表明，母亲摄入咖啡因后，胎儿在子宫内的活动会增加，而且这没有任何益处。

And some studies show that babies are more active in the womb after the mother drinks caffeine and it has no benefit.

所以听着，你能做到什么就做什么。

So listen, you do what you can.

我稍微减少了一点咖啡因的摄入。

I reduced a little bit my caffeine intake.

我不再喝两杯意式浓缩拿铁，而是尽可能选择半杯意式浓缩拿铁或无咖啡因的意式浓缩拿铁。

Instead of having like two flat whites, I had maybe half a flat white or a decaf flat white when I could.

但有些日子我真的很想喝咖啡，于是我就喝了。

But some days I just really wanted a coffee, so I had a coffee.

他们有没有做过关于咖啡因和怀孕的研究？

Have they ever done any studies on caffeine and pregnancy?

我们无法在人类孕妇身上进行咖啡因相关的研究。

Well, we can't do any studies on caffeine in pregnancy in humans.

在孕妇身上做任何测试都是不道德的。

It's unethical to test anything in pregnant moms.

我们只有相关性数据，而这些相关性并未显示出明显差异。

We have associations, and the associations don't show much difference.

比如，我们没有研究显示母亲摄入咖啡因会导致孩子出现这种不良后果。

Like, we don't have studies that show caffeine intake in moms leads to this kind of bad outcome in the kids.

在低剂量下，似乎影响很小。

It seems pretty neutral at low doses.

如果你摄入非常高剂量的咖啡因，会对婴儿的气质产生一定的关联影响。

If you have really high doses of caffeine, there is an impact on the baby's, well, associative impact on the baby's temperament.

但每天一两杯的话，我们没有发现任何影响。

But for one or two cups a day, there's no impact that we find.

他们做过动物实验吗？

And they've done animal studies?

是的，他们做过动物实验。

Yeah, they've done animal studies.

低剂量的话，也没问题。

Low doses, also fine.

非常高剂量时，我们开始看到婴儿行为上的变化。

Very high doses, we start to see changes in the baby's behavior.

你在书里提到了这一点。

You talk about this in the book.

在某些动物研究中，显示怀孕期间摄入咖啡因会导致后代体型较小、心脏发育异常以及大脑生长延迟。

In certain animal studies, they show during pregnancy leads to smaller offspring, altered heart development and delayed brain growth.

但你解释说，我们缺乏关于咖啡因在人类孕期长期影响的直接临床试验数据。

But you explain that we don't have direct clinical trial data on the long term impact of caffeine during human pregnancy.

而且这些研究使用的咖啡因剂量都非常高。

And also those studies are very high doses of caffeine.

好的。

Okay.

对。

Yeah.

世界卫生组织建议，每天摄入超过300毫克咖啡因（约三杯咖啡）的女性，在怀孕期间应减少每日摄入量。

And the World Health Organization recommends that women who consume more than three hundred milligrams of coffee a day, which is roughly three cups, reduce their daily intake during pregnancy.

是的，所以每天喝一杯可能不会对宝宝造成伤害。

Yeah, so probably one cup a day is not harming your baby.

肠道中的发酵食品，这个怎么说？

Fermented foods in the gut, what about that?

是的。

Yeah.

关于这方面，我应该考虑些什么呢？

What should I be thinking about there?

嗯，虽然研究还处于早期阶段，但表明如果母亲在孕期食用发酵食品，也可能在塑造婴儿的肠道微生物群。

Well, is very early research, but showing that potentially if a mother has fermented food during pregnancy, it's also seeding her baby's gut microbiome.

但这还处于非常非常早期的阶段。

But this is very, very early stuff.

不过，如果你能在孕期摄入一些开菲尔或酸菜，那是有益的。

But if you can include some kefir or some sauerkraut during pregnancy, it's helpful.

那面包呢？

What about bread?

你对面包考虑得多吗？

Do you think much about bread?