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十种有益大脑健康的食物(下)

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5.Berries

5.浆果
If you're not a vegetable person, you can rely on fruit, especially berries, to improve your brain health. For example, blueberries are well known for their role in improving motor skills as well as your overall learning capacity. They are often called the best berry for your brain, and today you may notice the plethora of products using blueberries. Most berries, including blackberries, blueberries, raspberries, and others, are full of antioxidants that are great for boosting the brain. You can help reverse the effects of aging on the brain by eating these berries once a day. Berries are sometimes referred to as "super-fruits" because most of them contain fisetin and flavenoid, which are great for improving your memory and allowing you to easily recall past events. A delicious and helpful food for the brain.
倘若你不爱吃蔬菜,那么你可以食用些水果来改善脑部的健康状况,尤其是浆果。例如,蓝莓能提高人体的运动技能和综合学习能力。因而,人们认为蓝莓是对大脑最好的浆果,现如今许多产品中都含有蓝莓。包括黑莓,蓝莓和山莓等在内的大多数浆果都含有促进大脑良好运转的抗氧化剂。每天摄入一次这些浆果,就能帮助你缓解脑部衰老带来的负面影响。有时人们也认为浆果是一种"超级水果",因为大多数浆果都含有非瑟酮和类黄酮,两者都能提高人的记忆力,避免健忘。浆果,美味可口,益处多多,是对大脑有益的必然选择。

浆果

4.Nuts and Seeds

4.坚果和种子

坚果和种子

Looking for a snack food that has everything good for the brain in it? In other words, good brain food, then look no further than nuts and seeds… The good thing about this is that all types of nuts are included. This means peanuts, hazelnuts, cashews, almonds, walnuts, pecans, pumpkin seeds, sunflower seeds, and any other type of nut or seed you can think of, are good for your brain. Nuts and seeds are full of Omega-3 and Omega-6 fatty acids, as well as folate, vitamin E, and vitamin B6. All of these nutrients allow you to think more clearly. They also help you think more positively, because Omega-3 and Omega-6 fatty acids work as natural antidepressants. Some seeds and nuts are also full of thiamine and magnesium, which are great for memory, cognitive function, and brain nourishment.

想找一种零食?这种零食含有对大脑有益的成分?换句话来说,没有比坚果和种子更好的选择了。更棒的是,这囊括了所有类型的坚果。这意味着,花生、榛子、腰果、杏仁、胡桃、美洲山核桃、南瓜子、葵花籽及其他你能想得到的坚果或者种子,它们对你的大脑都是有益的。坚果和种子富含Ω-3和Ω-3脂肪酸、叶酸、维生素E和维生素B6。这些营养物质让你的思维变得更为清晰。同时,他们还能够让你的想法变得更为积极向上。因为Ω-3和Ω-3脂肪酸发挥着天然的抗抑郁剂的作用。那些富含硫胺素和镁元素的坚果和种子对于提高记忆力、认知功能和对大脑进行营养补给也是极好的。

3.Leafy Green Vegetables

3.绿叶菜

绿叶菜

Leafy green vegetables such as cabbage, kale, spinach, and others, while not very well-liked by children, are excellent for the brain of children and adults alike. These vegetables help greatly when it comes time to remember old information and process it like you just learned it yesterday. This is because these foods are often full of vitamin B6, B12, and folate, which are great compounds needed within the brain to break down homocystein levels, which can lead to forgetfulness and even Alzheimer's disease. These vegetables are often very high in iron content. If there is not enough iron in-take, cognitive activity slows down greatly. So when mom always urged you to eat your spinach, now you know why: Veggies are a food good for your brain.

孩子们虽然并不太喜欢卷心菜、羽衣甘蓝、菠菜等绿叶菜,但它们却对儿童以及成年人的大脑有极大的益处。这些蔬菜对帮助你回忆往事就好像刚刚发生的一样发挥着极大的作用。这是因为这些食物往往富含维生素B6、维生素B12和叶酸,大脑需要这些化合物来分解同型半胱氨酸。同型半胱氨酸会诱发记忆力衰退和阿兹海默症。这些蔬菜往往还富含铁元素。如果没有摄入足够的铁元素,人的认知能力会极快地下降。所以,你现在应该明白为什么你妈妈总是逼着你吃菠菜了吧。对你的大脑来说,蔬菜是大有益处的。

2.Fish

2.鱼肉

鱼肉

Eating fish overall is greatly beneficial to your health, especially that of your brain. Fish is full of Omega-3, which is a fatty acid known to be highly beneficial to the body in various aspects. Eating one serving of fish a week can highly decrease one's chances of getting Alzheimer's disease. These fatty acids help with brain function because they coat the neurons that at times have a fatty acid layer that becomes stiff due to a high content cholesterol and saturated fat in the body. Omega-3s will coat the neurons with good fat, allowing them to move easily throughout the brain. Omega-3s also provides more oxygen to the brain, as well as allows one to retain new information while still remembering old information. The best fish to eat for brain health are salmon, tuna, and herring.

总体来说,食用鱼肉对健康是有益的,尤其对大脑有益。鱼肉中含有大量的Ω-3,Ω-3是一种对身体各组织都有益的脂肪酸。每周食用一份鱼肉,就可以大大降低患阿兹海默症的风险。脂肪酸包裹在神经元上,对脑功能有益,但是体内高含量的胆固醇和饱和脂肪酸会令脂肪酸层硬化。Ω-3将神经元包裹在有益的脂肪中,允许神经元在大脑中自由移动。Ω-3也为大脑提供更多的养分,同时帮助大脑记住新信息,也不忘旧信息。最补脑的鱼当属大马哈鱼、金枪鱼和鲱鱼。

1.Chocolate

1.巧克力

巧克力

While eating hundreds of Hershey bars may make you sick, and drinking a lot of hot cocoa in a day just may do the same, the main ingredient in these oh-so-delicious foods, cocoa, is said to be very nutritious for the brain. Scientists have proven that the antioxidant content found in just two or three tablespoons of cocoa powder is much stronger than those antioxidants found in other foods, such as green tea or red wine. The main antioxidant found in cocoa, known as flavonols, is said to help increase blood flow to the brain. While normal milk chocolate lacks flavonols, you will find plenty of it in dark chocolate. And isn't it great news to know that chocolate is good for your brain. Finally some health news that we can all bite off. Just don't try to convince your brain, it won't believe you.

无论你是吃过大量的好时巧克力后还是喝过大量可可饮料后,你都会觉得恶心,但是,对于大脑来说,这些美食中的主要成分却是很好的营养物质。科学家已经证实,可可中抗氧化剂的含量要比像绿茶或红酒这样饮品中所含抗氧化剂的含量要高。研究发现,可可中所含抗氧化物质(黄酮醇)有助于提升大脑的供血量。黑巧克力中含有大量的黄酮醇,而常见的牛奶巧克力中黄酮醇的含量却很低。巧克力对大脑有益,这的确是条好消息。最后,对于某些健康报道,我们完全可以说"呵呵"。不要试图说服你的大脑,你的大脑是不会相信你的。

翻译:兔宝宝 来源:前十网

重点单词   查看全部解释    
convince [kən'vins]

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vt. 使确信,使信服,说服

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salmon ['sæmən]

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n. 鲑,大马哈鱼,橙红色的

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powder ['paudə]

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n. 粉,粉末,细雪,火药
vt. 洒粉于,使

 
plethora ['pleθərə]

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n. 过量,多血症

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function ['fʌŋkʃən]

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n. 功能,函数,职务,重大聚会
vi. 运行

 
beneficial [.beni'fiʃəl]

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adj. 有益的,有利的

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retain [ri'tein]

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vt. 保持,保留; 记住

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reverse [ri'və:s]

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n. 相反,背面,失败,倒档
adj. 反面的

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saturated ['sætʃəreitid]

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adj. 饱和的,渗透的,深颜色的

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capacity [kə'pæsiti]

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n. 能力,容量,容积; 资格,职位
adj.

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