I have this snack that I make all the time and I wanted to know how many calories they have we're used to seeing these numbers that tell us how much fuel

我有一個經常做的零食，我想知道它們有多少卡路里。我們習慣看這些數字告訴我們能從不同食物中獲得多少燃料

we get from different foods but how do they know how many calories are in there I think this is a question that a lot of people think they already know the

但他們怎麼知道裡面有多少卡路里呢？我覺得這是一個很多人認為他們已經知道

answer to yeah definitely when we started talking about this subject I was like oh I'm pretty sure they just put it in a special oven and burn it and see

答案的問題。對，絕對的。當我們開始談論這個主題時，我就想哦我很確定他們只是把它放在一個特殊的烤箱裡燒掉，然後看

how much energy comes out no and that's not it is what you're saying well it turns out they don't really do that okay so what do they do how do they figure it

產生多少能量。不是，那不是你要說的嗎？好，結果證明他們其實不這樣做。好，那他們怎麼做？他們怎麼算出來的？

out I want to take a second to try to strip away all of the associations that we have attached to calories and think about what a calorie really is it's a

出來？我想花一秒鐘試著去掉我們附加在卡路里上的所有聯想，想想卡路里到底是什麼。它是一個

unit of energy energy that's stored in the bonds between the atoms and molecules that make up the macronutrients that make up our food and if we want to know how much energy we

能量單位。能量儲存在構成我們食物的巨量營養素的原子和分子之間的化學鍵中。如果我們想知道我們能從中獲得多少能量

can light it on fire in the presence of oxygen surround the fire with water and measure how much that water heats up that's what a bomb calorimeter does and

我們可以在有氧氣的情況下點燃它，用水包圍火，測量水升溫了多少。這就是彈式量熱計做的事，而且

the calorie with a Capital C which is technically a kilo calorie is the amount of heat energy that it takes to raise the temperature of the water by one

大寫C的卡路里，技術上是千卡，是把水溫度升高一度所需的熱能量

degree multiply that heat by a couple thousand and you get a sense of how much energy our bodies use every day to move around grow cells have thoughts fight

。把那個熱量乘以幾千，你就能感受到我們的身體每天用多少能量來四處移動、生長細胞、有思想、抵抗

off microbes keep the heart beating the lungs breathing and all the rest all powered by oxygen meeting up with food that chemistry is not too different from

微生物、保持心臟跳動、肺部呼吸以及其他一切。都是由氧氣與食物相遇來供能的。這種化學反應與

how a fire releases energy from wood but of course our bodies are a bit more complicated than that a bomb calorimeter can tell us how much energy is stored in that food

木頭燃燒釋放能量沒有太大不同。但當然，我們的身體比那複雜一點。彈式量熱計可以告訴我們食物樣本中儲存了多少能量

sample but this is the key thing and I did not realize this until I was researching it the calorie number on the nutrition facts label isn't supposed to

但這是關鍵，直到我研究它之前我都沒有意識到這一點：營養標籤上的卡路里數字不是要

tell us the total amount of energy in the food it's supposed to show the amount of energy that our bodies get from the food and so to get an accurate

告訴我們食物中的總能量。它是要顯示我們的身體能從食物中獲得多少能量。所以要得到準確的

count you really have to measure the food energy that our bodies are not using so the the amount of energy that's wasted or excreted right okay so we're

計數，你真的必須測量我們身體沒有使用的食物能量。所以是被浪費或排洩的能量？對，好的，那我們

talking poop poop and pee okay wow all right so this is already getting a lot more messy than than I had previously supposed so they don't do that it's not

在談便便。便便和尿尿，好的，哇。好的，這已經比我之前以為的複雜多了。所以他們不這樣做，這樣不

practical to do those kinds of studies we will come back to human waste later in this story but uh for now I'll explain what the food companies do instead this episode is sponsored by

實際去做那種研究。我們稍後會回到人體廢物的話題，但呃現在我來解釋食品公司實際上怎麼做。這一集由

story blocks what is that this is a new thing to me yeah so the whole deal with story blocks is that instead of being a stock Library where you you pick out a

Storyblocks贊助。那是什麼？這對我來說是新東西。對，所以Storyblocks的整個模式是，不像其他素材庫那樣你挑選一個

clip and buy it it you pay a subscription and then you get unlimited downloads it incentivizes them to be useful to you for the long term rather

片段然後購買，而是你付訂閱費然後獲得無限下載。這激勵他們長期對你有用，而不是

than just like getting you to buy one really expensive clip so they sort of are constantly curating and filling up this library with new things and they

只是讓你買一個非常貴的片段。所以他們不斷策劃和充實這個庫，加入新東西，他們

have like all of that glossy you know slow-mo footage and the Drone stuff they have all of that but they also have templates for all of these editing softwares including After Effects so one

有所有那些光滑的你知道的慢動作素材和無人機素材，他們都有，但他們也有各種編輯軟體的模板，包括After Effects。所以我

of the things I used is a text animation preset I have been thinking like I need to get more into like downloading After Effects presets just to like cuz every

用的其中一個是文字動畫預設。我一直在想我需要更多地下載After Effects預設，因為每

time I'm starting out from scratch yeah they also have like backgrounds textures they actually have sound effects and also music thanks story blocks we have a

次我都是從零開始。對，他們還有背景、紋理，他們實際上有音效，還有音樂。謝謝Storyblocks。我們有一個

URL our UR my first URL which is story blocks.com howtown you don't have to remember that because we will put the link in the description and that is

網址，我們的網址，我的第一個網址，是storyblocks.com/howtown。你不用記住這個因為我們會把連結放在描述中，那是

where you go if you want to get started with unlimited stock media downloads at one set price nice so all that food companies actually need to get their

如果你想以一個固定價格開始無限股票媒體下載的地方。好。所以食品公司真正需要得到他們

nutrition facts is a recipe three ripe bananas3 cup canola oil tpoon vanilla extract quick cooking roll 1/2 cup dark chocolate 1/2 cup dried cherries 1/2 cup chopped roasted almonds that recipe just

營養標籤的只是一份食譜。三根成熟香蕉、3/4杯芥花油、一茶匙香草精、即食燕麥片、1/2杯黑巧克力、1/2杯乾櫻桃、1/2杯切碎的烤杏仁。這份食譜只是

goes into some software I used a site called recipal and out comes a label so I have this very simple banana oatmeal cookie it's as you really can't

輸入到某個軟體中。我用了一個叫recipal的網站，然後出來一個標籤。所以我有這個非常簡單的香蕉燕麥餅乾，它真的不能

call it a cookie it's like a it's like a breakfast blob thing and I used your service to create a nutrition VX label for it and it told me that if I eat four

叫餅乾，它更像是一個早餐團子，我用你的服務為它創建了一個營養標籤，它告訴我如果我吃四

of these oat blobs it gives me around 520 calories of energy and my question for you is how do you come up with that number yeah so each of those ingredients

個這些燕麥團子，它會給我大約520卡路里的能量。我的問題是你怎麼算出那個數字的？對，那些成分中的每一個

are uh like entries in our database and most of that like those two check mark ingredients are getting pulled from the the USDA and it's not your specific

都是我們資料庫中的條目，大部分像是那些打勾的成分是從USDA拉來的，而且它不是你特定的

banana but it's like a banana reference banana yeah they have thousands of reference like standard ingredients that people use in everyday life and um they've kind of been collecting and

香蕉，而是像一個參考香蕉。對，他們有數千個參考，像是人們在日常生活中使用的標準成分，呃他們一直在收集和

sampling and testing them over time to create like a pretty useful kind of public good in this nutrition database so if reel's numbers come from nutrition databases then we need to find

採樣和測試它們，隨時間建立了一個相當有用的公共資源，這個營養資料庫。所以如果recipal的數字來自營養資料庫，那我們需要找出

out where the numbers and nutrition databases come from we can search through some of those databases on the website of the US Department of Agriculture for each food they list the

營養資料庫中的數字是從哪裡來的。我們可以在美國農業部的網站上搜索一些這些資料庫。對於每種食物，他們列出了

vitamins and minerals determined through lab testing that's what analytical means but when you scroll up to find the calories it says it doesn't come from lab testing instead it says

通過實驗室測試確定的維生素和礦物質，這就是「分析」的意思。但當你往上滾動找卡路里時，它說不是來自實驗室測試。相反它說

calculated and in the documentation the USDA explained means that a lot of the calorie numbers are quote calculated using the atwat general factors of 49 and four for protein fat and

「計算」，在文件中USDA解釋說很多卡路里數字是引用「使用阿特沃特一般因子4、9和4計算的，分別對應蛋白質、脂肪和

carbohydrates all right what does that mean protein fat and carbohydrates we learned those are the macronutrients that's where we get the energy from our food and 49 and four are the calorie

碳水化合物」。好的，這是什麼意思？蛋白質、脂肪和碳水化合物，我們學過，這些是巨量營養素，這是我們從食物中獲取能量的地方，而4、9和4是

values for a gram of each of those macronutrients so if a banana has 22 G of carbohydrates you multiply that times 4 multiply each gram of fat by 9 and

每克這些巨量營養素的卡路里值。所以如果一根香蕉有22克碳水化合物，你把它乘以4，每克脂肪乘以9，然後

each gram of protein by four four and you get a total for each ingredient then add those up to get a total for your recipe most articles online would just

每克蛋白質乘以4，你就得到每種成分的總數，然後把它們加起來得到你食譜的總數。大多數網上文章會就此打住，

leave it at that but since this is howtown I'm sorry we do have to figure out how they came up with 49 and four so we have these three special numbers that

但因為這是howtown，抱歉我們必須弄清楚他們是怎麼得出4、9和4的。所以我們有這三個特殊數字，

food companies are using to convert the macronutrients of their products into calories uh where did these numbers come from well they were devised by Wilbur atw in the beginning of the 20th

食品公司用來把他們產品的巨量營養素轉換成卡路里的。呃這些數字是從哪裡來的？嗯，它們是由威爾伯·阿特沃特在20世紀初

Century what he was doing was as careful and as rigorous as could be done in the early 1900s um with the kind of equipment that he had available and it's a real tribute

發明的。他做的事在1900年代初期是盡可能仔細和嚴謹的，呃以他當時可用的設備，這真的是對

to what a good scientist he is that his results are still being used wilburt Owen Atwater was an American chemist who spent four decades studying the nutrients of different foods and putting

他作為一個優秀科學家的致敬，他的結果至今仍在使用。威爾伯·奧文·阿特沃特是一位美國化學家，他花了四十年研究不同食物的營養素，並把

people in boxes for days to study their metabolism he was deeply interested in what people should eat to meet their nutritional needs atwat was enchanted by how the law of conservation of energy

人關在箱子裡幾天來研究他們的新陳代謝。他對人們應該吃什麼來滿足他們的營養需求非常感興趣。阿特沃特對能量守恆定律如何

applied to our bodies and he had a kind of spiritual way of writing about food and I would love to read you a passage yeah I'd love to hear it he wrote this

應用於我們的身體很著迷，他對食物有一種近乎靈性的寫作方式，我很想讀一段給你聽。對，我很想聽。他在

in 1887 I often think that the greatest creation of human genius is the medieval Cathedral if this be so the power that lifted the stones of the cathedral into

1887年寫道：我經常想，人類天才最偉大的創造是中世紀大教堂。如果這是真的，那麼把大教堂的石頭舉到

their places the thought that planned its architecture and composed its music the emotions and the voice of those who Bend and who in responsive adoration Express the sentiments of its worship

它們位置的力量，規劃其建築和譜寫其音樂的思想，那些彎腰祈禱和以回應的崇敬表達崇拜情感的人的情感和聲音

are all in one way or another the products of that energy which once existed in space rested for eons in the central orb of our system and part of

這些都以某種方式是那曾經存在於太空中、在我們系統的中心球體中休息了億萬年的能量的產物，而部分

which coming to us in those things which we designate as food abides for a time in our own bodies and our own brains to give us life and power and thought

這能量以我們稱之為食物的東西來到我們身邊，暫時停留在我們自己的身體和大腦中，給我們生命、力量和思想

wow I definitely screenshotted this passage so I can use it as an excuse when I want to go to Taco Bell I mean I really like this I think this is I

哇。我絕對截圖了這段話，這樣我想去吃塔可鐘時可以用它當藉口。我是說我真的很喜歡這個。我覺得這是我

actually sometimes think about food this way of like oh you know every plant we see is just sort of storing the energy that comes from the Sun and so when you

有時候確實會這樣想食物，像是哦你知道我們看到的每一棵植物都只是在儲存來自太陽的能量，所以當你

eat a bit of a plant you're sort of like getting this delayed release of sunlight that's like powering your body I mean it's very cool and I'm board with this

吃一點植物，你就像是得到了這種延遲釋放的陽光來為你的身體供能。我是說這很酷，我對這個

nutritionist poet guy yeah this is the guy whose methods are enshrined in our nutrition facts labels because he's the one who came up with these calorie conversion factors atwater's real goal in all of

營養詩人認同。對，這就是那個把他的方法寫進我們營養標籤的人。因為他是提出這些卡路里換算因子的人。阿特沃特所有這一切的真正目標

this wasn't nutrition labels it was to learn how much energy people were getting from their diets so he could measure what their diets were made out of how much protein fat and

不是營養標籤，而是要了解人們從飲食中獲得多少能量，這樣他可以測量他們的飲食由什麼組成，有多少蛋白質、脂肪和

carbohydrates that comes from a standard set of lab tests called proximate analysis which I'm not going to explain but I'll put a link in the sources if

碳水化合物。這來自一套叫做近似分析的標準實驗室測試，我不打算解釋，但如果你想了解更多我會在來源中放一個連結

you want to learn more what they didn't know was how much energy we get from each of those macronutrients now most foods contain a mix of the macronutrients but there are

。他們不知道的是我們從每種巨量營養素中獲得多少能量。現在大多數食物含有巨量營養素的混合物，但有

some like lean beef butter and sugar that are composed almost entirely of either protein fat or carbohydrates they put those in the bomb calorimeter and they got a starting point for the

一些像瘦牛肉、黃油和糖，幾乎完全由蛋白質、脂肪或碳水化合物組成。他們把這些放進彈式量熱計，得到了

calories but remember they needed to adjust those numbers to account for the waste what did Atwater need to do in order to figure out not just how much

卡路里的起點。但記住他們需要調整這些數字來考慮浪費。阿特沃特需要做什麼來弄清楚不只是

energy was in fat and protein and carbohydrates but how much energy our bodies can actually get out of those nutrients the problem with bomb calorimeters is that they burn foods to

脂肪、蛋白質和碳水化合物中有多少能量，而是我們的身體實際上能從這些營養素中獲得多少能量？彈式量熱計的問題是它們把食物燒到

completion but that's not what happens in the body so you have to get a fudge Factor that's going to account for that kind of thing and there are a number of

完全燃盡，但這不是身體裡發生的事。所以你必須有一個修正因子來考慮那種事情，而且有很多

fudge factors that are involved in all of these things because some foods are more digestible than others and that has to be accounted for it's kind of incredible that Dr Nestle said fudge

修正因子涉及所有這些事情，因為有些食物比其他的更容易消化，這必須被考慮進去。Nestle博士說修正因子真的很不可思議

factors because we are returning to the poop stuff now so Atwater would bring people into his lab and feed them a bit of lamp black which is a carbon pigment

。因為我們現在要回到便便的話題了。所以阿特沃特會帶人到他的實驗室，餵他們一點燈黑，這是一種碳顏料

followed by a diet that had been measured for its macronutrients and over the course of a few days he'd collect all of their waste starting with the black marker and then by testing the

然後是已經測量過巨量營養素的飲食，幾天後他會收集所有的排洩物，從黑色標記開始，然後通過測試

poop for leftover macronutrients they found that in general we don't digest 8% of the protein we eat 5% of the fat and 3% of the carbohydrates they also measured the energy from

便便中剩餘的巨量營養素，他們發現一般來說我們不消化8%的蛋白質、5%的脂肪和3%的碳水化合物。他們還測量了我們

protein that we excrete through urine and estimated the loss at 1.25 calories per gam and you take all of those fudge factors and adjust the gross energy of

通過尿液排出的蛋白質能量，估計損失為每克1.25卡路里。你把所有這些修正因子考慮進去，調整巨量營養素的總能量

the macronutrients and you end up with four 8.9 and four over time the factor for fat was rounded up to nine so those values were convenient because they were whole numbers

，你就得到4、8.9和4。隨著時間推移，脂肪的因子被四捨五入到9。所以這些值很方便因為它們是整數

everybody could use them they multiplied easily um and they've held up pretty well at approximations if you look at the table where Atwater published these conversion factors in 1899 the title refers to

每個人都能用。它們乘起來很容易，呃而且作為近似值它們保持得相當好。如果你看阿特沃特1899年發表這些換算因子的表格，標題指的是

nutrients in a mixed diet it's not clear if you ever thought that they should be used to calculate the calories of individual food products the way we do

混合飲食中的營養素。不清楚他是否認為它們應該像我們今天這樣被用來計算單個食品的卡路里

today and he had weighed those factors based on what people were eating in like 1902 while I do like ginger snaps as much as the next guy it does seem like

。而且他根據人們在大約1902年吃的東西來加權這些因子。雖然我確實和其他人一樣喜歡薑餅，但看起來好像

the entire produce aisle is missing the at General factors say we get 9 calories for every gram of fat and that's true if the fat is from meat but

整個農產品區都漏掉了。阿特沃特一般因子說我們每克脂肪獲得9卡路里，如果脂肪來自肉這是對的，但

if it's from vegetable oil it's actually 8.84 the general factor for protein is 4 calories per gram but if the protein is from eggs it's 4.4 and if the protein is

如果它來自植物油，實際上是8.84。蛋白質的一般因子是每克4卡路里，但如果蛋白質來自雞蛋是4.4，如果蛋白質來自

from brown rice it's 3.4 the Atwater factors tend to overestimate the energy we get from plant-based Foods these numbers are from a USDA report in 1955 which reviewed all of the

糙米是3.4。阿特沃特因子傾向於高估我們從植物性食物中獲得的能量。這些數字來自1955年的USDA報告，該報告審查了所有

data from Atwater and from the 50 years after atwater's work and provided these more specific conversion factors for a subset of foods so those nutrition databases we saw will sometimes provide

阿特沃特的數據和阿特沃特工作後50年的數據，並為一部分食物提供了這些更具體的換算因子。所以那些我們看到的營養資料庫有時會提供

estimates based on the general factors and also on the more specific factors the food companies can use either one for their labels for my oat blobs ripal used the specific factors but even those

基於一般因子的估計，也會基於更具體的因子。食品公司可以為他們的標籤使用任一個。對於我的燕麥團子，recipal用的是具體因子，但即使是那些

can misrepresent the True Value sometimes because they're averaging some big categories of foods and one consequence of that is our calorie labels are pretty inaccurate when it

有時也可能誤導真實值，因為它們平均了一些大類食物，其後果之一是當涉及到

comes to certain nuts there was a study where they basically Revisited some of atwater's methods they started with a a brilliant blue Dy capsule this time and

某些堅果時，我們的卡路里標籤相當不準確。有一項研究基本上重新審視了阿特沃特的一些方法，他們從一顆亮藍色染料膠囊開始這次，然後

they were given a base diet and then they introduced a certain amount of almonds had them collect all of their poop in a cooler collect all of their pee and what these researchers concluded

他們被給予基礎飲食，然後他們引入一定量的杏仁，讓他們把所有的便便收集在冷藏箱裡，收集所有的尿液，這些研究人員得出的結論

was that the atwat factors overstate the energy we get from almonds and walnuts by about 20% this study was funded by the nut industry so it seems like that

是阿特沃特因子高估了我們從杏仁和核桃中獲得的能量約20%。這項研究是由堅果行業資助的，所以看起來

could go either way if I was funding a nut study if I was a big nut oh boy if I was you know the nut industry I'm not

可能會兩邊倒。如果我在資助一項堅果研究，如果我是一個大堅果，天啊，如果我是你知道的堅果行業，我不

sure if I would want it to be discovered that nuts had less calories or more calories I don't know I don't I'm not sure if it all depends on sort of what

確定我會想讓它被發現堅果有更少還是更多的卡路里。我不知道，我不，我不確定這全取決於某種程度上

you need and Marian Nestle who's the nutritionist and and molecular biologist who I spoke to says that there's you know lots of ways that these calorie counts could be more precise and

你需要什麼。而Marion Nestle，她是營養學家和分子生物學家，我與她交談過，她說你知道有很多方法可以讓這些卡路里計數更精確

accurate but she thinks that they're just they're good enough why do you need it to be more accurate um what's the difference between 90 and 100 calories I

和準確。但她認為它們就是足夠好了。為什麼你需要它更準確？呃90和100卡路里有什麼區別？我

would say nothing really which is why I think this is a you know this this exercise about the number of calories and Foods is not very helpful because in

會說真的沒什麼。這就是為什麼我認為這個關於食物卡路里數量的練習不是很有幫助，因為

order to know exactly what you're eating you would have to know every single ingredient that's in your food you'd have to measure every single ingredient in your food to the nearest milligram

為了確切知道你吃的是什麼，你必須知道食物中的每一種成分，你必須把食物中的每一種成分測量到最接近的毫克

probably all you can do is make ballpark guesses there's so much variability in like portion sizes you know if you're trying to do precise math with your food

。你能做的可能只是大致估計。份量大小有太多變數，你知道如果你試圖對你的食物做精確的數學計算

I feel like there's so many ways that that could get messed up in either direction just in little ways the general Takeaway on the calorie counts from the nutrition facts is that you

，我感覺有太多方式會在兩個方向上出小錯。營養標籤卡路里計數的總體結論是你

know there's no testing required there's no approval in advance they allow a 20% error and if you've noticed they're rounded to the nearest 10 if it's above

知道不需要測試，不需要事先批準，他們允許20%的誤差，而且如果你注意到的話，如果超過

50 calories round it to the nearest 5 if they're below 50 calories and that just reflects that you know we don't want to put a false Precision on this number

50卡路里就四捨五入到最接近的10，如果低於50卡路里就四捨五入到最接近的5，這只是反映了你知道我們不想在這個數字上給出虛假的精確度

it's a general estimate based on Research subjects who were you know studied 100 years ago they pooped so that we can count thanks Poopers thanks Poopers there's more on our patreon so

。這是基於你知道的100年前研究過的受試者的一般估計。他們便便了這樣我們就能計算。謝謝便便者。謝謝便便者。我們的Patreon上有更多，所以

something that I didn't talk about in the video the calories video is alcohol there are calories in alcohol um but typically they're not disclosed through a label but there's like there's big

我在視頻中沒有談到的是卡路里視頻，是酒精。酒精中有卡路里，呃但通常它們不會通過標籤披露，但有像是有大

news on this Ireland is actually passing a laot that's supposed to change that

新聞。愛爾蘭實際上正在通過一項法律，應該會改變這一點