0
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歌手的
Singer The

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迫在眉睫
Imminent.

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我们有麻烦了 现代社会中有很多东西都在聚集我们的肠道微生物
We have a problem. So many things in our modern society are herding our gut microbes.

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但肠道微生物群的一个美丽特征是它的弹性 它会重建的事实
But a beautiful feature of the gut microbiome is the resilience, the fact that it'll rebuild.

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你可以在这个过程中提供帮助
And you can help in that process.

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在这堂课上 你将学习如何吃面包来滋养你的肠道微生物 以及如何重建我们的微生物群 使其恢复健康
In this class, you'll learn how to eat the bread to nourish your gut microbes, and how to rebuild our microbiome back to health.

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你怎样才能把与健康微生物群相容的食物带进你的生活呢
How do you actually bring foods into your life that are compatible with a healthy microbiome?

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因为在这门课上 你将了解肠道微生物群是如何在你的整体健康中处于中心地位的 以及你的肠道是如何影响你的身体 思想和生活的
Because in this class, you'll learn how the gut microbiome is at the center of your overall health and will be, and how your gut impacts your body, your mind and your life.

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她上了健康大师课
Ms. is got Health on Master Class.

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园艺是一种很棒的方式 我认为我们已经失去了联系 这是一种非常有益的事情 就是自己生产食物 你知道 简单的食谱
Gardening is a great way to do something that's incredibly rewarding that I think we've lost touch with, which is just producing your own food, you know, simple recipe.

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你有了土壤 种上一棵植物 给它浇水 确保有阳光 最后你会得到一些神奇的东西
You have soil, put a plant in, water it, make sure there's sunlight, and you end up with something that's just magical at the end of it.

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你知道 我看着这个篮子 我想 我的意思是 它充满了营养和膳食纤维 我的肠道细菌想要消耗的一切 吃所有你能在农产品区找到的东西 但这些东西已经收获了
You know, I look at this basket here, and I think, I mean, this is full of nutrients and dietary fiber, everything that my gut bacteria is wanting to consume, eating all of the things that you can find in the produce section, but those things have been harvested.

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你知道 有时几周前 坐在仓库里 如果你走出花园 从藤蔓上摘下一个西红柿 放进嘴里 那是无与伦比的
You know, sometimes weeks ago and sitting in a warehouse, if you come out to your garden and you pull a right tomato off the vine and you put it in your mouth, it's like incomparable.

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我们意识到不是每个人都能拥有一个花园 我们能做到这一点是一种难以置信的奢侈
We realize that not everyone can have a garden, and this is an incredible luxury that we are able to do this.

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但是我认为你可以尝试种植一些食物 即使是在很小的空间里 比如一盆蓝莓 你的孩子可以去采摘食物 直接从灌木丛里吃
But I think there are ways that you can try to incorporate growing food, even in a small space, like just having a pot of blueberries that your kids can go and pick the food and just eat it right off the bush.

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这不仅营养丰富 而且 你知道 他们从蓝莓中获得了一些微生物
It's not only just great nutritionally, but also, you know, they're getting a little bit of microbes from the blueberries.

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我认为在我们的工业化世界中 我们遗漏的一件事就是与环境微生物的联系
One of the things that I think we're missing in our industrialized world is just a connection with environmental microbes.

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所以当你在这里到处种植它们的微生物时 绿色植物上就有微生物
And so when you garden their microbes everywhere here, there's microbes on the greens.

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当然 土壤中有大量的微生物
There's, of course, tons of microbes in the soil.

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而且 你知道 当你把食物从被泥土覆盖的地面上拔出来时 你实际上得到的是被微生物覆盖的食物
And, you know, when you pull, you know, food up from the ground that's covered in dirt, you actually have food that's covered in microbes.

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当我们从市场上买到这些东西时 它们通常是完全干净的
When we get these from the market, there are quite often completely clean.
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在你的花园中 最好的事情就是 你知道 拿一个像这样的胡萝卜 然后把它喷掉 确保上面没有大块的污垢 然后就会有令人难以置信的味道
And the best thing in your garden is just, you know, taking a carrot like this and just spraying it off, making sure there's no chunks of dirt on it, and then just incredible flavor.

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你有一种新的方式将环境暴露重新引入你的生活
And you have this new way of reintroducing environmental exposure into your life.

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人们越来越多地生活在连续的环境中
People are living more and more in serial environments.

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我们保护我们的孩子不让他们在泥土里玩耍 或者 你知道 我们一天要洗一百次手
We protect our children from playing in the dirt, or, you know, we wash our hands a hundred times during the day.

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所有这些基本上都是对生命早期健康微生物群的攻击 当婴儿出生时 我们必须考虑他们接触到的微生物 就像种子一样
All these things are basically assaults on a healthy microbiome early on life, when an infant is born, we have to think about the microbes that they're being exposed to, almost like seeds.

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所以当你把种子撒在这个婴儿身上时 你应该不断地思考 我有什么方法可以培养微生物的生命 给它喂食什么食物 它和家庭成员有什么其他的互动
So you're throwing seeds on this infant, you should constantly be thinking about, what are ways that I can foster microbial life, to what food it's being fed, what other sort of interactions it's having with family members?

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如果你要接受重建雨林的挑战 你不会只是去种一棵树
If you were to take on the challenge of rebuilding a rainforest, you wouldn't just go and plant one tree.

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实际上 你可以尝试通过种植一堆植物来促进生物多样性
You'd actually try to encourage all this biodiversity by putting in a bunch of plants.

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这确实是重建我们肠道微生物群的策略
That's really the strategy for rebuilding our gut microbiome.

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理想情况下 母亲是尽可能健康的 能够产生母乳 提供婴儿所需的所有营养 以及微生物群所需的营养 包括人乳 低聚糖 专门用于培养正在成长的婴儿微生物群 以及来自母亲的微生物 通常在母乳中
Ideally, the mother is as healthy as possible to produce breast milk that provides all the nutrients that her baby needs, and also the nutrients that the microbiome needs, including these things called human milk, oligosacorides, that are specific for nurturing a growing infant microbiome, as well as microbes from mothers, got often in breast milk.

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我们可以看到微生物似乎是从母体中产生的
We can see microbes there that seem to have arisen from the mothers.

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所以这表明母亲积极地给婴儿植入微生物
So it's an indication of the mothers actively colonizing her infant with microbes.

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太多了 所以很可爱
It's too many, so it's so cute.

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是啊 太冲浪了 嘿 继续
Yeah, it's so surfer. Hey, go on.

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但是好吧 养宠物还是有益的
But okay, pets or beneficial Having pets creates the situation.

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将
Will be

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不断接触其他物种的微生物
constantly exposed to microbes from another species.

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当人们养宠物时 他们不会想到这一点 所以他们有助于多样性
People don't think about it when they get a pet, so they help the diversity.

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他们有了我的环境 就有了健康
When they got my environment, they got health.

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它曾经和其他动物在一起
It used to be with other animals,

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所以住在农场里 接触到牛 猪和鸡但是很少有人有这样的接触
so living on a farm, being exposed to cows and pigs and chickens and but few and few of people had that exposure.

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它甚至都没见过毛巾 你知道 面对面的
And it's never even seen a towel, you know, face to face.

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所以我认为宠物已经成为健康肠道的重要来源
So I think pets have become a very important source for a healthy gut.

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一生中最重要的时间是在儿童时期 甚至是婴儿时期
The most important time in life to behave this exposure is is as a child, or even as an infant.

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所以当你的孩子出生时 有一只狗在你身边 即使它舔你孩子的脸也是一件很好的事情
So having a dog around when your child is born, even when the dog licks the face of your child's very good thing.

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我们一直被告知细菌是有害的传染病
We've been taught that bacteria are bad infections.

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你知道 它们是由细菌引起的 我们想摆脱它们
You know, they are caused by bacteria, and we want to get rid of that.

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但随着我们对微生物的了解不断加深 我们意识到这些导致疾病的细菌实际上只占微生物的很小一部分 而我们周围的大多数微生物都是非常有益的 我们想要培养它们
But as our understanding of microbes have grown, we've realized that these bacteria that cause disease are actually very small proportion of the microbes, and the majority of microbes that surround us are very beneficial that we want to nurture them.

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我认为 我们脑子里一直灌输的是 你想让孩子们洗手 你想要消毒和清洁 确保他们免受细菌的侵害
Something that's been hammered into our heads, I think, is is you want to have kids wash their hands, and you want to be sanitized and clean and make sure they're protected from germs.

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但我们认为这实际上也有负面影响 它使我们无法从环境中获得潜在的有益生命 也无法在人与人之间传播
But we think this actually has a negative impact also in shielding us from potentially beneficial life that could be either picked up from the environment or transmitted between people.

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所以我们确实在进行持续的成本效益分析关于我们是否应该洗手以及我们需要有多干净
And so we really operate a continual cost benefit analysis over whether we should be washing our hands and how clean we need to be.

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有些环境我们需要消毒 例如 手术室 但当我们在自己的厨房时 我们不需要消毒的环境
There are environments we need to have sterilized, for instance, an operating room, but when we're in our own kitchen, we don't need a sterile environment.

53
00:06:48,360 --> 00:06:52,160
如果我们坐过地铁 我们肯定会在那之后洗手
If we've ridden the subway, we're definitely washing our hands after that.

54
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但是如果我们在森林里 在大自然中散步 我们可能在吃午饭前不洗手
But if we've been out in the forest, taking a walk in nature, we may not wash our hands before we have lunch.

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也许不太注意清洁是可以的
Maybe okay to not be so careful about cleanliness.

56
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当然 在某些情况下 抗生素是必需的
Of course, antibiotics are required in certain situations.

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问题是 你认为抗生素是攻击有害微生物的精确武器 它们只是地毯式轰炸过去的每一个微生物
The problem is that you think of antibiotics as these like precision weapons that attack bad microbes, that they just carpet bomb every microbe in their past.

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所以 是的 它们确实能去除有害细菌 但我们必须注意到它们也会伤害有益细菌的事实
So yes, they do get rid of bad bacteria, but we have to be mindful of the fact that they're also harming good bacteria.

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当你试图抚养这个孩子时 你可以做出明智的决定 限制抗生素的使用 只有在绝对必要的时候 而不是每一次你知道的机会都使用抗生素 因为那只会摧毁生态系统
As you are trying to raise this child, you can make decisions that are informed, limiting antibiotic use to only when it's absolutely necessary, and not using antibiotics every you know, chance you get, because that just wipes out the ecosystem.

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要注意 好吧 微生物因此受到了打击 所以我真的需要注意让我的微生物群恢复正常
Being mindful of like, OK, microbes have taken a hit because of this, and so I really need to pay attention to get my microbiome back in shape again.

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我们喜欢做快速 健康的晚餐 所以把煮好的扁豆放在冰箱森林里 我们可以在周末做这些 它可以作为美味 健康沙拉的基础
We like to make quick, healthy dinners, so having cooked lentils just waiting in the fridge forest, we can make these on the weekend, and it makes a base for a nice, healthy salad.

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只是简单的朋友 你知道 我们喜欢发酵食物
Just quick friends. So, you know, we love to ferment food.

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我们吃了一些从这个园子里摘来的豆子布莱恩很酷 多云
And we had some beans from the garden of this Brian is totally cool, cloudy.

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这些都是生长在里面的微生物
Those are all the microbes that have grown in there.

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里面有我放进去的所有香草和大蒜的味道
And has all the flavor of all the herbs and garlic that I put in there.

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你可以取一点 切碎 放进沙拉里 这样会有一种全新的口感和味道
You can just take a little bit and chop it up and put it into your salad that give a whole new texture and flavor profile.

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吃这种食物 久而久之 你真的开始渴望它 那些发酵食物的新鲜蔬菜的味道 你发现自己只是想找到越来越多的
Eating this kind of food, over time, you really start to crave it, those fermented food flavors of fresh vegetables, you find yourself just wanting to find more and more of it.

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我们最喜欢的一件事就是在所有食物上都放泡菜
One of our favorite things is to put kimchi on everything.

69
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我们做披萨 早餐吃牛油果吐司
We make pizza, avocado toast for breakfast.

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我是说 凡是你能想到的 我们都会在上面放上泡菜
I mean, you name it, we put kimchi on it.

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泡菜对我来说很重要 因为它是整个国家和韩国人民的支柱
Kimchi is an important for me to talk about, because it is the backbone of an entire nation and people in South Korea.

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但它也是一种超级食物
But it's also just this super food.

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我是说 单就味道而言 它就有你需要的一切
I mean, taste wise, alone, it has everything you need.

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你知道 它包含了各种各样的植物 你希望在饮食中包括这些植物 这对你的健康有益
It contains, you know, that variety of plants that you look to include in a diet that's conducive to your good health.

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00:09:29,100 --> 00:09:34,930
我们今天在这里做的不是泡菜 而是快速或紧急泡菜
What we're making here today is not kimchi, and that translates to quick or emergency kimchi.

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基本上 如果你会做沙拉 你就可以做泡菜
Basically, if you can make a salad, you can make a dispersion of kimchi.

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首先 我们要把卷心菜切成容易处理的小块 这样你就会喜欢把它放在嘴里 大小适中 直到把我们的包放到碗里
We're going to start by just dropping up our cabbage into kind of manageable pieces that you would enjoy having it in your mouth, size wise, to the core that transfer our package to the bowl.

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我们先放姜 再放大蒜 再放一串大蒜 一根胡萝卜和等量的洋葱 我要切一下
And we're going to go for ginger ahead of garlic and one bunch of galleons and one carrot and an equivalent amount of a dike on I'll get chopping.

79
00:10:14,510 --> 00:10:15,190
Asm
Asm

80
00:10:15,490 --> 00:10:29,230
R·辛格即时通讯好了 现在称重
R Singer the IM All right, now we're weighing

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所有的边沿都放在这个容器里 以确保我们最后放的盐量是正确的
all the edge in this container to make sure that we have the correct amount of salt in at the end.

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盐是我们对发酵的控制措施
And the salt is our control measure for the ferment.

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它能把致病细菌或有害细菌挡在外面 让有爱心的有益细菌 缺乏气体的细菌 茁壮成长
It's what's going to keep out the pathogenic or malevolent bacteria and allow the salt, loving, helpful bacteria, the lacked gas of bacteria, to thrive.

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00:10:49,790 --> 00:10:55,890
我们要加入一杯左右的韩国辣椒片 去Gotu
We're going to add in about a cup or so of our Korean chili flake go to Gotu.

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这取决于你
And this is up to you.

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你可以把它做得多辣或多远
You can make this as spicy or as miles as you'd like.

87
00:11:05,760 --> 00:11:10,180
接下来 我们要加入鱼露 它本身就是一种发酵产品
Next up, we're going to add fish sauce, which is, in itself a fermented product.

88
00:11:11,220 --> 00:11:20,750
现在这个碗里有4磅蔬菜 我们来快速计算一下我们需要多少蔬菜
So I now have 4 lb. VEG in this bowl, and we're going to do some quick math to get to how much thought we need.

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所以2%是一个最佳点 你可以把袋子拿出来 给好的东西腾出空间 而发酵本身又不会太咸
So 2% is kind of that's sweet spot, where you're pushing out the bag and making room for the good without the ferment being too salty in itself.

90
00:11:30,380 --> 00:11:37,040
现在 重要的是要注意这只是粗盐 也就是亵渎了的氯化钠
Now, it's important to note that this was just kosher salt, which is just desecated sodium chloride.

91
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你也可以用海盐 但我不建议你用食盐
You can also use sea salt, but I would not recommend using table salt.

92
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现在我们开始搅拌 为了发酵 我总是戴着手套
Now we get to mixing, and for this ferment, I always wear gloves.

93
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为什么 因为如果你不这样做 你会被当场抓住的
Why? Because you will be caught red handed if you don't.

94
00:11:53,890 --> 00:11:57,090
我们要慢慢地 轻轻地开始
We're just going to start slow and gently.

95
00:11:57,250 --> 00:12:01,460
无神话者想要治愈所有蔬菜的嘎吱声
Mythageless want to cure the crunch of all those vegetables.

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马上 当你开始计算重量的时候 你会注意到体积会急剧减小
And immediately, as you start to work your weight in, you'll notice that the volume is going to drastically decrease.

97
00:12:12,120 --> 00:12:14,780
卷心菜的叶子和所有的蔬菜都会开始变湿
The leaves of the cabbage, and all the veg will start to get wet.

98
00:12:14,860 --> 00:12:35,680
我们大部分人都在工作 这是一个非常重要的过程 因为你要从这些叶子中按摩出来的汁液会起到一种作用 当这些汁液最终被装入容器中时 它会取代氧气 使泡菜内部的环境完全无氧 也就是生命过程中没有氧气
That's us most is working, and that's a super important process, because that juice that you're going to massage out of these leaves is going to act as a grin that displaces oxygen when this is finally packed into its container and makes the environment within the Kimchi completely anaerobic, or void of oxygen for life processes.

99
00:12:35,840 --> 00:12:42,520
但是用盐水取代氧气可以防止另一种不请自来的猜测 那就是真菌
But having the brine displaced oxygen keeps out another kind of uninvited guess, which is fungus.

100
00:12:42,700 --> 00:12:55,380
这通常是发酵变坏的地方在味觉测试中 因为重要的是要注意任何发酵都应该和它出来的味道一样好
And that's usually where ferments go bad a taste test, because it's important to note that any ferment should taste as good going into a jar as it does coming up.

101
00:12:55,800 --> 00:13:04,980
太好了 现在 它有点咸 一点也不酸
So so good. Now, it is a bit salty, and it isn't acidic at all.

102
00:13:05,360 --> 00:13:17,090
但由于它的防止作用 一旦完成 平衡就会改变 一旦你把它放在冰箱里几周 让它成熟 盐就会排在第二位 所有其他美丽的味道都会融化在一起
But as it prevents, that balance will change once it's finished, preventing, once you stick it in the fridge for a couple weeks and let it mature, that salt will take a 2nd seat to all the other beautiful flavors that will melt together.

103
00:13:17,490 --> 00:13:42,930
现在 把她装起来 脱下一只手套 打开标准罐装罐的盖子 神奇的是 看起来大量的食物会完美地塞进我们的8杯大罐里 就在罐子脖子下面
Now, to pack her away, take off one glove, take our lid off a barrow standard canning jar, and magically, what looks like an enormous amount of food is going to fit in our eight cup bulger just perfectly, just below the neck of the jar.

104
00:13:43,090 --> 00:13:46,760
这就是你想要的结果
And that's kind of exactly where you want it to be.

105
00:13:46,920 --> 00:13:49,460
我们有这些漂亮的发酵砝码
We have these nifty fermentation weights here.

106
00:13:49,500 --> 00:13:54,330
这只是一小块玻璃 如果它完全在大多数佳能罐里的话
This is just a little bit of glass, if it's perfectly inside most canon jars.

107
00:13:54,410 --> 00:14:04,250
只要你能压制所有的固体植物物质 让一点点液体浮在上面 你就会创造出水封 这将阻止真菌和病原体进入
So long as you can depressed all the solid plant matter and allow a little bit of that liquid to rise above, you'll be creating that water seal that's going to keep out fungus and pathogens.

108
00:14:04,560 --> 00:14:09,160
盖上盖子 拧上 不要太紧
You take our lid, screw it on, not too tight.

109
00:14:09,320 --> 00:14:18,890
用手指捏一下 我们把它放在柜台上 如果时间允许 大约一周后 你会看到它开始冒泡
Just finger type, and we're just going to sit this on the counter, or about a week as it permits, you're going to see it start to bubble.

110
00:14:19,240 --> 00:14:20,900
它会跟你说话
It's going to talk to you.

111
00:14:21,160 --> 00:14:34,340
你数不清有多少次 我独自一人待在公寓里 起床后以为自己并不孤单 当我的酵素对我说话时 我被一个闯入者遇到 高兴地把糖变成二氧化碳
You can't count the number of times that I've been alone in my apartment and gotten up to think that I was not alone in my apartment, met by an intruder when my ferments were speaking to me, happy as they turn sugars into carbon dioxide.

112
00:14:34,460 --> 00:14:38,640
你只需要给你的容器通风 这样它就不会爆炸了
And you just want to vent your container so it doesn't explode explosively.

113
00:14:38,800 --> 00:14:40,180
当你终于打开它的时候
When you finally got to open it.

114
00:14:40,480 --> 00:14:42,420
这在BIS里叫做打嗝
That's called burping in the BIS.

115
00:14:42,640 --> 00:14:48,490
只要拧开盖子 你就能听到一点点气体释放的声音 然后把它们拿起来
And all it takes because a little unscrewing of the cap, you might hear a little bit of gas release, and take them back up.

116
00:14:48,650 --> 00:14:55,420
每天做一次 如果你想在发酵快结束时品尝它 那么这也算是你的打嗝
Do that once a day. And if you care to taste it kind of nearing the end of your ferment, then that counts as your burping as well.

117
00:15:06,260 --> 00:15:13,740
我最喜欢吃泡菜的一种方式是在米饭上放上酱油泡菜袋 一些紫菜和新鲜的葱花
One of my favorite ways to enjoy kimchi is over rice with a soy pickle bag, some noris seaweed and fresh scallions.

118
00:15:14,120 --> 00:15:16,000
我们这里有两种不同的米饭
We have two different types of rice here.

119
00:15:16,160 --> 00:15:18,900
有点压力 吃的重要性是彩虹
Kind of stressing. The importance of eating is rainbow.

120
00:15:19,060 --> 00:15:27,780
当你吃短粒糙米时 你会从大米中获得各种最好的营养 为你的微生物群提供营养
When you eat short grain, brown rice, you're getting all sorts of the best nutrients in rice that feed your microbiome.

121
00:15:27,940 --> 00:15:39,860
在紫米中 在韩国紫米中 你会发现所有反科学的东西 复杂的有机分子 一旦你的微生物经历了它们 就会导致代谢的复杂性
And in purple rice, korean purple rice, you find all the antiscience, the complex organic molecules that make for metabolic complexity once your microbes have gone through them as well.

122
00:15:40,020 --> 00:15:45,280
所以我们要把这些 和传统的韩国紫粉混合 混合
So we're just going to take those, mix them around into traditional Korean purple rights, mix.

123
00:15:45,680 --> 00:16:06,700
然后我们拿起我们的酱油腌黄瓜棒 拿一些紫菜 一块又大又粗的紫菜 最后拿起我们完成的泡菜
Then we're going to take our soy pickle stick that arable and take some Nori, a big, chunky squares of that as well, and finally reach for its our finished kimchi.

124
00:16:06,880 --> 00:16:13,300
这一个已经在柜台上形成了一个星期 在冰箱里又放了两个星期
And here's one that's been formaxing on the counter for a week and sat in the fridge for two more.

125
00:16:15,230 --> 00:16:27,880
它的气味很粘稠 有点鱼腥味 非常可爱 深沉而干渴 比所有单独的食材都要和谐得多
The smell is stickly, a bit fishy, in a really lovely way, deep and thirsty, and it is far more harmonious than all the individual ingredients that went into it.

126
00:16:28,290 --> 00:16:31,870
所以我喜欢一大勺这个
So I love a big, heaving spoonful of this.

127
00:16:31,890 --> 00:16:35,790
盖在上面的卷心菜很软 但还是很脆
Over top cabbage is soft, but it's still crunchy.

128
00:16:35,950 --> 00:16:40,120
我们还要添加一些新的泛音
We're just going to add some fresh gleams overtone as well.

129
00:16:41,080 --> 00:16:45,200
很简单 血淋淋的变得友好 非常非常美味
And easy, gory got friendly, very, very delicious.

130
00:16:45,420 --> 00:16:49,420
早餐 午餐或晚餐 你可以与你的朋友分享
Breakfast, lunch or dinner, you can share with your friends.

131
00:16:49,900 --> 00:17:15,200
因为社区的实施是相辅相成的 就像微生物在开始通过食物生活时形成一个社区一样 人类在成长的过程中会情不自禁地模仿这一行为 意识到这些食物有多美味 生产它们是多么有力量 同时消费和分享它们是多么有趣
Because community implementation go hand in hand in the same way that microbes form a community when they start living through foods, humans can't help but mimic that action as you grow, to realize just how delicious these foods are, just how empowering it is to produce them, and how fun it is to both make consumes and share them.

132
00:17:15,360 --> 00:17:22,000
不知不觉 一个小社交圈里的每个人都聚在一起 享受着某一天诞生的酸面团
Before you know it, everyone in a little social circle is getting together to enjoy sour dough bred one day.

133
00:17:22,160 --> 00:17:32,210
或者 你知道 共享虎鱼 你知道 发酵Prime最初的前提是临时课程 教人们如何在家里制作这些相同的饮料
Or, you know, shared gobies. You know, the whole premise of fermentation Prime initially was temp classes to teach people how to make these same some drinks at home.

134
00:17:32,370 --> 00:17:34,610
这都是汉布吉 伙计们自便吧
This is all Hambuji. Guys for yourself.

135
00:17:34,770 --> 00:17:47,610
是的 哦 太好了 今天所有的苏打水都是用人工色素和人工香料制成的 这些都是为了模仿我们在集市上使用的大量发酵物
Yep. Oh, that's so good. All of those sodas today that are made with artificial color and flavor, those are all just trying to mimic when we actually use a lot of fertation in our fair.

136
00:17:47,770 --> 00:17:51,950
原来的苏打水都是天然碳酸 野生的肉 野生的细菌
Original sodas were all natural carbonation, wild meat, wild bacteria.

137
00:17:52,290 --> 00:17:56,050
除此之外 男人也会聚集在一起 做腌黄瓜之类的事情
Beyond muchi, guys also make crowds and pickles and things like that as well.

138
00:17:56,210 --> 00:18:05,110
我们所做的 哦 哇 你好 哦 太好了
We do. Oh, wow. Hello. Oh, just so good.

139
00:18:05,370 --> 00:18:07,370
这就是我们发酵所有蔬菜的地方
So here's where we ferment all of our vegetables.

140
00:18:07,530 --> 00:18:11,630
它们都在这里发酵 给他们来杯发酵的哈洛皮诺酒
They're all fermenting here. Yeah, take them a fermented hallopino.

141
00:18:12,430 --> 00:18:22,770
看到一些基本上处于全面生产规模的东西 而不是一个庞大的工业过程 这也是令人惊讶的
How much he it's also amazing to see something that is basically at full production scale, not being a huge industrial process.

142
00:18:22,930 --> 00:18:28,100
任何人都可以去商店 去好市多买到坎布茶 你知道 坎布茶是在一个大水箱里制作的
Anyone can go to the store, go to Costco and buy, you know, kambucha was made in a big tank.

143
00:18:28,280 --> 00:18:32,420
但我们只是尽量保持传统 因为这和人们在家里做的非常相似
But we just try to keep it as traditional as possible, because it's very similar to what someone would make at home.

144
00:18:33,300 --> 00:18:50,690
来自世界各地的人们 来自各行各业的人 小孩子 残疾人 丈夫 妻子 她是单身 平面设计师只是在他们在纽约的小公寓里聚在一起分享这些想法
People from all across the world, from all walks of life, young kids, people with disabilities, husbands, wives, she's single, graphic designers just in their little tiny apartments in New York City get together too share in these ideas.

145
00:18:50,990 --> 00:18:53,730
我认为这就是发酵群落的优势所在
And that's where I think the fermentation community finds its strength.

146
00:18:54,450 --> 00:19:02,640
曾几何时 每个社区都有一个鱼贩 一个屠夫和一个面包师 我们已经远离他们了
Once upon a time, every neighborhood had a fishmonger and a butcher and a baker, and we've gotten away from them.

147
00:19:02,800 --> 00:19:08,960
现在 这些机构都是高端商店 就像拥有很好 而不是新的
Now, those sorts of establishments are kind of high end shops, like nice to have, not new to haves.

148
00:19:09,120 --> 00:19:14,960
但是 一个社区可以支持当地小学的想法并不是什么新鲜事
But the idea that a community could support the local fermentary is not a new thing.

149
00:19:14,980 --> 00:19:26,980
我的意思是 当地的小学曾经是你母亲的厨房或你祖父母的厨房 只是一种生活方式 我们这样做是为了感觉良好和健康
I mean, the local fermentary used to be your mother's kitchen or your grandparen'ts' kitchen, as just a way of life, and we did that to feel good and be well.

150
00:19:30,540 --> 00:19:39,800
上帝健康的一个重要部分始于意识到你的情绪 你的精神状态和上帝的功能之间存在联系
An important part of God health starts with the awareness there is this connection between your emotions, your mental state, and and God function.

151
00:19:39,960 --> 00:19:43,000
我们都知道大脑对我们的学者有多重要 你知道吗
We all know how important the brain in our scholars, would you?

152
00:19:43,060 --> 00:19:51,900
你可能不知道我们的肠道里有第二个大脑 从非洲一直到你的肠道末端
You may not know is that we have a 2nd brain located in our gut, from these africas all the way to the end of your intestine.

153
00:19:51,950 --> 00:20:00,890
内部神经系统是由1亿个神经细胞组成的这些神经细胞围绕着肠道
The interior nervous system is 100 million nerve cells that are organized in these networks that wrap around the gut.

154
00:20:01,050 --> 00:20:05,490
肠道的脑轴是一个双向的沟通途径
The gut's brain axis is a bydirectional communication pathway.

155
00:20:05,650 --> 00:20:10,410
身体有专门的信号分子在肠道和大脑之间传递
A body is dedicated signaling molecules travel between the gut and the brain.

156
00:20:10,570 --> 00:20:15,190
在维加斯神经上 不仅仅是大脑在说话 它在哪里说话
On the vegas nerve, it's not just the brain talks that it got to, where it got talks

157
00:20:15,460 --> 00:20:18,980
回来 就是这种循环的交流
back. And it's this circular communication that goes on all

158
00:20:19,220 --> 00:20:25,820
时间 大多数信息 实际上 就神经纤维而言 是从肠道到大脑的
the time. Most of the information, actually, in terms of nerve fibers, goes from the gut to the brain.

159
00:20:25,980 --> 00:20:32,370
我们不知道这是为什么 但现在我们知道了微生物 所有的信号都是通过系统传输的 例如
We never knew why that was, but now we know the microbes, all the signals are transported through the system, e.g.

160
00:20:32,530 --> 00:20:39,930
这些微生物模拟了这些细胞中产生血清素的酶
the microbes simulate the enzyme in these cells that produce sertonin.

161
00:20:40,090 --> 00:20:44,870
从魔术到风扇 95%的恐怖素都是在这些肠道细胞中产生的
From trick to fan, 95% of all the terrotonins produced in these gut cells.

162
00:20:45,250 --> 00:20:56,030
然后 维加斯神经从这些含有调节的细胞发出的信号到达影响情绪和统一性的大脑中枢
And then a signal from from these sort toning containing cells by the vegas nerve goes to brain centers that influences mood and oneness.

163
00:20:57,270 --> 00:21:04,440
我们和我们的大脑联系的方式是 如果你高兴或生气 这不仅仅是你的大脑
The way we wired and our brain is that if you're happy or angry, it's not just in your head.

164
00:21:04,600 --> 00:21:07,380
它实际上对你的身体有很大的影响
It actually affects you've got in a significant way.

165
00:21:07,620 --> 00:21:13,100
只要有好的证据 只要我们有一种情感体验 只有几个组成部分
Just good evidence have whenever we have an emotional experience, just few components to it.

166
00:21:13,380 --> 00:21:27,030
一种是大脑向肠道和肠道内的微生物发出信号 改变环境 你把这个信号通过维加斯神经编码 维加斯神经带着苏格兰的感觉回到大脑 你知道 就是你胃里著名的蝴蝶
One is the brain sends a signal out to the gut and its microbes that changes that environment, which you send encoded by the vegas nerve, who goes back to the brain with Scotch feelings, you know, the famous butterflies in your stomach.

167
00:21:27,190 --> 00:21:32,830
它实际上是一种情绪唤起的体验 可以发生在好事或坏事上
It's actually an experience of emotional arousal, which can happen both with a good or a bad thing.

168
00:21:32,990 --> 00:21:39,790
当我写第一本书的时候 我对感受和信任感觉这个概念很感兴趣
When I wrote my 1st book, I was intrigued with this concept of got feelings and trusting about feelings.

169
00:21:39,950 --> 00:21:45,730
为什么这个词在世界各地 在不同的语言中如此流行
And why is this term so prevalent and popular across the world, in different languages?

170
00:21:45,890 --> 00:21:48,250
当我们做决定时 我们可以用两种方式来做
When we make a decision, we can do it in two ways.

171
00:21:48,270 --> 00:21:56,850
我们可以用线性的方式 我们列出一个值得考虑的优点和缺点的清单 以及一个基于上帝的决定 我们可以马上做的事情
We can do the linear way, and we create a list worth the advantages and disadvantages, and a god based decision, something we could do in an instant.

172
00:21:57,010 --> 00:22:01,870
有些人真的很擅长 尤其是当它强烈地影响个人决定时
And some people are really good in it, particularly if it affects strongly personal decisions.

173
00:22:02,230 --> 00:22:13,630
回顾我们的历史 10万年 我猜他们的决策是基于决策的
Go back in our history, 100000 years, my guess is that the great maturity of their decisions are got based decisions, you know.

174
00:22:13,790 --> 00:22:17,570
它们必须迅速做出反应以确保生存
And they have to make them quick to assure their survival.

175
00:22:17,670 --> 00:22:21,750
这种机制在为你做最好的事情方面是非常好的
That mechanism is extremely good in doing the best for you.

176
00:22:22,170 --> 00:22:31,950
除了一个例外 比如 有焦虑症的人 预测会以消极的方式产生偏见 那么你总是会做出错误的基于上帝的决定
With one exception, like, e.g. somebody with an anxiety disorder, predictions will be biased in a negative way, then you would always make the wrong God based decision.

177
00:22:32,110 --> 00:22:38,720
我必须承认 我的个人经历教会了我 它们对我的生活非常有益
I have to admit, personal experience that taught me, they have been incredibly good for my life.

178
00:22:39,080 --> 00:22:43,540
见到我的妻子 几秒钟之内 我就知道这就是结局
Meeting my wife, and within seconds, and I knew this is it.

179
00:22:43,700 --> 00:22:49,380
你知道我们的身体 思想和情感都是与我们的直觉一起工作的
You know about our bodies, minds and emotions are designed to work with our gut.

180
00:22:49,540 --> 00:23:05,370
大脑和肠道的交流连接着我们身体中最重要 最复杂的两个器官 这两个系统以双向的方式相互作用 应该定义我们健康和幸福的方式
The brain gut communication connects the two most important, most complex organs in our body, and the interaction of those two systems in a bidirectional way should be defining our approach to to health and to to well being in general.

181
00:23:08,970 --> 00:23:15,730
我想说 在过去十年左右的时间里 我与病人的接触发生了很大的变化
My encounter with with patients has significantly changed, I would say, over the last ten years or so.

182
00:23:16,530 --> 00:23:23,430
一开始 都是疑难杂症患者的气体和恍惚症转诊过来的
Initially, it was all referrals from other gas and trances of difficult patients.

183
00:23:23,470 --> 00:23:34,020
这些病人中有很多人压力很大 早年有创伤 然后在同一时间患上了两种疾病 焦虑和割伤症状
Many of these patients were stressed, had early life trauma and then developed got diseases two sides at the same point, anxiety and cut symptoms.

184
00:23:34,360 --> 00:23:41,260
20年前 人们发现性侵犯会增加产生新想法的风险 这是一个大新闻
It was a big story 20 years ago when people found that sexual abuse increases the risk of developing ideas.

185
00:23:41,710 --> 00:23:52,150
现在很多人都将饮食成分纳入精神治疗中因为大脑的微生物系统形成得很晚
A lot of people now are incorporating a dietary component into the psychiatric therapy as a much later of the brain got microbiome system.

186
00:23:52,410 --> 00:24:04,710
这一证据表明 如果一个慢性抑郁症患者的饮食习惯不好 比如标准的美国饮食 如果不服用药物 采用地中海式饮食 就能解决问题
This evidence said, if a patient with chronic depression is on a bad diet, like the standard American diet, going on a mediterrain diet, without the medications, would take care of the problem.

187
00:24:04,870 --> 00:24:09,660
轻度抑郁症 四分之一的患者
With milder depression, one out of four patients.

188
00:24:10,660 --> 00:24:18,750
它主要以植物和水果为主 天然发酵的水果都对微生物群有影响
It's mainly plant and fruit based, and natural fermented fruits all have effect on the microbiome troop.

189
00:24:18,910 --> 00:24:32,830
保护饮食对血清素水平有影响 这可能是有益的 或者肯定会被医生更多地接触 不仅在胃肠病学 而且在精神病学或其他医学领域
Defending a diet has an influence on serratonic levels, and it can be beneficial or definitely being contacted more by physicians, not just in gastroineerology, but also in psychiatry or other fields of medicine.

190
00:24:32,990 --> 00:24:53,680
当他们开始意识到微生物群在健康的各个方面都是如此的整合 包括心理健康 我想90%的成年人会认为这种模式实际上是我们与战斗逃跑反应有关的
As they start to realize that the microbiome is so integrated in all aspects of health, including mental health, I would say 90% of adults will reason to that just this pattern is actually something that we engage with the fighting flight response.

191
00:24:53,840 --> 00:25:04,560
触发你的放松反应的最简单和最有效的策略之一是这种胸腔呼吸或腹式呼吸
One of the simplest and most effective strategyes to trigger engage your relaxational response, is this thromatic or abdomal breathing.

192
00:25:04,670 --> 00:25:07,990
这可能是最古老的技术放松
It's probably the most ancient technical relaxation.

193
00:25:08,830 --> 00:25:15,060
现在把你的手放在你的肚子上 做一个更深的转身 然后上下移动你的手
Put your hand on your belly now and take a deeper turn, and move your hand up and down.

194
00:25:18,900 --> 00:25:27,070
切换到他们走的模式会改变他们在不同区域收缩的方式
Switch to the they go pattern will change the way they got to contract in different areas.

195
00:25:27,390 --> 00:25:31,050
这会改变微生物的栖息地
Um That will change the habitat the microbes.

196
00:25:31,270 --> 00:25:32,350
它只是给你一种感觉
It just gives you a sense

197
00:25:32,550 --> 00:25:35,440
松了一口气 这是一种身心结合的技巧
of relief. It's the mind, body technique.

198
00:25:53,120 --> 00:25:56,600
农作物是地球上的第一批移民
Crops were the 1st settlers of the planet.

199
00:25:56,600 --> 00:26:02,560
我们绝对不能没有他们 但他们可以没有我们没有任何问题
We can definitely not live without them, but they can live without us without any problem.

200
00:26:02,720 --> 00:26:08,800
如果我们 作为主要的寄主之一 现在从地球表面消失到微生物那里 也不会
If we, as one of the main hosts, now disappear from the surfaces planet to microbes, will not.

201
00:26:08,960 --> 00:26:15,840
如果我们放慢脚步 关注他们的幸福 这很可能拯救人类
If we slow down and pay attention to their well being, it may very well save mankind.

202
00:26:17,620 --> 00:26:25,060
如果我们能改变我们的食物系统 如果我们能改变我们的饮食方式 我们就能改变我们的微生物群 改善我们的健康
If we can change our food systems, if we can change the way that we eat, we could make changes to our microbiome, in our health.

203
00:26:27,140 --> 00:26:32,860
我们在西方享受的畜牧业规模是不可能成功的
Animal agriculture on the scale at which we enjoy in the West is a non starter.

204
00:26:35,110 --> 00:26:43,310
发酵对整个人类的作用是不成文的 而且非常强大
Fermentation's role for humanity at large is kind of unwritten and extremely potent.

205
00:26:44,080 --> 00:27:06,260
我们谈论的很多事情 都是对微生物群有益的 比如植物性饮食 远离工业生产的食物 或者大量的杀虫剂 这些事情也是对我们的星球有益的 通过培养健康的肠道微生物群 为我们的社会带来健康
A lot of the things that we're talking about, which are beneficial to the microbiome, things like a plant based diet, staying away from industrially produced foods, or a lot of pesticides, those kinds of things are also the things that are beneficial to our planet, bringing back health to our society through fostering a healthy gut microbiome.

206
00:27:07,850 --> 00:27:14,500
作为一名科学家 看到科学革命的结果是非常令人兴奋的
As a scientist, it's very exciting to watch and see what's coming out a scientific revolution.

207
00:27:14,840 --> 00:27:16,380
他们才刚刚开始
they were just at the beginning of.

208
00:27:16,380 --> 00:27:19,920
它们可能是这项研究完全意想不到的结果
They may be completely unexpected consequences of that research.

209
00:27:20,080 --> 00:27:27,900
突然间 我们有了治疗老年痴呆症 帕金森氏症或心脏病的方法
Of suddenly we have treatment for Alzheimer s disease, or parkinsons or or heart disease.

210
00:27:28,110 --> 00:27:33,210
也许你想用一种疫苗更好地对抗所有这些不同的癌症
Maybe you want to respond to a vaccine better fight cancer for all of these different things.

211
00:27:33,510 --> 00:27:41,570
最终 有希望的是 微生物疗法 调节肠道微生物群的方法 实际上有这种精确的健康成分
Eventually, down the road will have, hopefully, microbial therapies, ways to modulate the gut microbiome to actually have this precision health component.

212
00:27:41,600 --> 00:27:47,820
我们可能有一个人类健康的关键节点 我们没有给予足够的重视
We may have here, a critical node of human health that we just haven't paid enough attention to.

213
00:27:47,980 --> 00:27:56,010
改写社会如何照顾我们的肠道微生物群的规则 可能会在未来对抗疾病方面发挥巨大作用
Rewriting the rules for how society takes care of our gut microbiome may do a huge amount for combating disease down the road.

214
00:28:00,250 --> 00:28:31,390
就像人类存在之初一样 我们需要依赖我们的微生物朋友 如果我们能找到一种以肠道健康为中心的生活方式 好事就会发生
Just like the beginning of human existence, we need to rely on our microbial friends if we can find our way back to a lifestyle centered around the health of our gut, good things will happen.