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If you think about it, that wrinkly three pound mass in your head is kind of a big deal.
如果你想一想，你脑袋里皱巴巴的三磅重的东西至关重要。
Well, one, your brain is an energy intensive organ, which approximately uses 20 of your body's energy.
首先，你的大脑是一个能量密集型器官，大约消耗你身体能量的20%。
And two, you have 100 billion microscopic neurons in your brain, which produce and send more messages than all the phones in the world combined.
其次，你的大脑中有1000亿个微型神经元，它们产生和发送的信息比世界上所有手机的总和还要多。
These brain functions are directly related to the foods that you put into your body.
这些大脑功能与你摄入体内的食物直接相关。
Whether you opt for the fast food chicken burger or a well-balanced Buddha bowl.
无论你是选择快餐鸡肉汉堡还是均衡的罗汉饭。
The food you consume has an influence on your thoughts and emotions.
你吃的食物会影响你的思想和情绪。
With that said, let's take a look at the shocking effects of food on your brain.
话虽如此，让我们来看看食物对大脑的惊人影响。
Gut-brain axis.
肠脑轴。
Gut feeling and butterflies in the stomach or two expressions suggesting that your gut and brain are connected both physically and biochemically in multiple ways.
"Gut feeling（直觉）"与"butterflies in the stomach(忐忑不安)"这两种表达表明你的肠道和大脑以多种方式在物理和生物化学上联系在一起。
The communication network between these two organs is known as the gut brain axis.
这两个器官之间的通讯网络被称为肠脑轴。
The gut is your second brain which interacts with your brain to influence your emotions and decisions.
肠道是你的第二个大脑，它与你的大脑相互作用，影响你的情绪和决策。
A group of researchers from APC Microbiome Ireland at the University College Cork published a study in the Journal "Molecular Psychiatry"
爱尔兰科克大学APC微生物组的一组研究人员在《分子精神病学》杂志上发表了一项研究，
that explained the role of some food groups in increasing the beneficial bacteria in your gut and consequentially improving brain health.
解释了一些食物组在增加肠道有益细菌，从而改善大脑健康方面的作用。
Diets high in prebiotic and fermented foods are known as psychobiotic diet, which can reduce the participants' perceived stress levels and enhance the quality of sleep.
富含益生元和发酵食品的饮食被称为精神益生菌饮食，它可以降低参与者的感知压力水平，提高睡眠质量。
The gut-brain axis is important when managing stress.
在管理压力时，肠脑轴很重要。
When it's unbalanced, it impedes our ability to deal with stress effectively.
当肠脑轴失衡时，它会阻碍我们有效地应对压力的能力。
A psychobiotic diet supports the production of healthy gut microbiome which produces serotonin.
心理生物饮食有助于产生健康的肠道微生物群，产生血清素。
This is a precursor hormone for melatonin that regulates our 24-hour internal clock and circadian rhythm.
这是褪黑激素的前体激素，调节我们24小时的生物钟和昼夜节律。
Brain development.
大脑发育。
If you think that children moving from their classroom to home is super fast, the rate of their brain development is just as fast.
如果你认为孩子们从教室回家的速度非常快，那么他们大脑发育的速度也非常快。
Nutrition has been described as one of the single most important environmental factors on newborns during pregnancy,
营养被认为是怀孕期间影响新生儿的最重要的环境因素之一，
and it continues to be important throughout infancy and the formative years of child development.
在整个婴儿期和儿童发育的成长期，营养一直很重要。
According to researchers Lisa Sanders and Steven Ziesel,
根据研究人员丽莎·桑德斯和史蒂文·齐塞尔的说法，
choline plays a vital role in the development of the brain during pregnancy where it may influence the closure of the neural tube and contribute to lifelong memory and learning.
胆碱在怀孕期间大脑的发育过程中起着至关重要的作用，它可能会影响神经管的关闭，并有助于终身记忆和学习。
There was also a study investigating the health benefits of docosahexaenoic acid, DHA, which is present in mother's milk and fatty fish like salmon, tuna, and mackerel.
还有一项研究调查了二十二碳六烯酸DHA对健康的益处，DHA存在于母乳和鲑鱼、金枪鱼和鲭鱼等脂肪丰富的鱼类中。
The high amount of this fatty acid that accumulates in the brain during infancy is associated with better development of language, cognition, social and motor skills as the infant transitions into childhood.
婴儿时期大脑中积累的大量这种脂肪酸与婴儿过渡到童年时语言、认知、社交和运动技能的更好发展有关。
Mediterranean diet.
地中海饮食。
Greece, Italy, Morocco, Spain. What do these countries have in common?
希腊、意大利、摩洛哥、西班牙。这些国家有什么共同之处？
Well, all these countries border the Mediterranean Sea, which predominantly follows the Mediterranean diet consisting of an adequate intake of fruits, nuts, vegetables, cereals, legumes and fish.
嗯，所有这些国家都与地中海接壤，地中海主要遵循地中海饮食，包括充足的水果、坚果、蔬菜、谷类、豆类和鱼类的摄入量。
According to a study led by Almudina Sanchez-Villegas published in the journal "Public Health Nutrition,"
根据Aludina Sanchez-Villegas在《公共健康营养》杂志上发表的一项研究，
adherence to the Mediterranean dietary pattern guarantees sufficient fish consumption, which is the primary source of omega-3 fatty acids.
坚持地中海饮食模式可以确保足够的鱼类消费，而鱼类是omega-3脂肪酸的主要来源。
Omega-3 fatty acids are long-chain polyunsaturated fatty acids that cannot be synthesized in the human body and must be acquired through diet.
Omega-3脂肪酸是一种长链多不饱和脂肪酸，不能在人体内合成，必须通过饮食获得。
A randomized control trial conducted by researcher Jessica Bayes and colleagues at the University of Technology Sydney has proven
悉尼科技大学的研究人员杰西卡·贝耶斯及其同事进行的一项随机对照试验证明，
that a Mediterranean diet may alleviate symptoms in young men living with moderate to severe depressions.
地中海饮食可能会缓解患有中度至重度抑郁症的年轻男性的症状。
Participants consisted of 72 young men between the ages of 18 to 25, and they were randomly allocated to either a Mediterranean diet support group or a befriending support group.
参与者包括72名年龄在18岁到25岁之间的年轻男性，他们被随机分配到地中海饮食支持组或友情支持组。
All participants who got nutritional help by learning how to consume a Mediterranean diet improved their depressive symptoms.
所有通过学习如何食用地中海饮食而得到营养帮助的参与者都改善了他们的抑郁症状。
Sleep and wakefulness.
睡眠与清醒。
One night, you have a greasy fast food meal for dinner and the next day, you feel groggy.
一天夜里，你晚餐吃了一顿油腻的快餐，第二天，你就感觉头昏眼花。
When this happens, it's not difficult to put two and two together.
当这种情况发生时，并不难把两件事放在一起。
High carbohydrate meals often lead to impairment in your sleep quality.
高碳水化合物饮食往往会损害你的睡眠质量。
This has been proven by a group of researchers at Columbia University in a study titled Fiber and Saturated Fat are Associated with Sleep Arousals and Slow Wave Sleep.
哥伦比亚大学的一组研究人员在一项名为“纤维和饱和脂肪与睡眠唤醒和慢波睡眠有关”的研究中证实了这一点。
It was demonstrated that people who consume more sugar than simple carbohydrates such as white bread, bagels, pastries, and pasta at night wake up more frequently and don't get as much deep sleep.
研究表明，与白面包、百吉饼、糕点和意大利面等简单碳水化合物相比，夜间摄入糖分更多的人醒来的频率更高，睡眠时间也更短。
On the flip side, eating complex carbohydrates that contain fiber provides a more stable blood sugar level.
另一方面，食用含有纤维的复合碳水化合物可以提供更稳定的血糖水平。
This in turn may help you experience deeper, more restorative sleep.
反过来，这可能会帮助你体验更深、更有恢复能力的睡眠。
Cognitive performance.
认知表现。
Those who eat the rainbow were found to experience slower rates of memory decline, and no, we're not talking about artificially colored foods like M&M's or Skittles.
那些吃彩虹的人被发现记忆力下降的速度较慢，不，我们说的不是像M&M或彩虹糖这样的人工着色食物。
Simply put, eating the rainbow means consuming various colorful fruits and vegetables.
简单地说，吃彩虹就是吃各种五颜六色的水果和蔬菜。
Researchers Thomas Holland and colleagues investigated 1,000 older people and followed them for approximately seven years.
研究人员托马斯·霍兰德和他的同事调查了1000名老年人，并对他们进行了大约7年的跟踪调查。
As part of the research, they were asked to fill out diet surveys and complete cognitive and memory tests annually.
作为研究的一部分，他们被要求填写饮食调查，并每年完成认知和记忆测试。
It was found that diets rich in flavonols, natural substances with antioxidant-like properties, reduced cognitive decline compared to diets low in flavonols.
研究发现，与黄酮醇含量较低的饮食相比，富含黄酮醇的饮食(一种具有抗氧化剂性质的天然物质)可以减少认知能力下降。
In other words, the more colorful your food is, the better it is for your memory and cognitive function.
换句话说，你的食物越五颜六色，对你的记忆和认知功能就越好。
Saying you are what you eat is an understatement.
说“人如其食”都算是轻描淡写了。
In fact, you are more than what you eat.
事实上，你不仅仅是吃进去的食物。
Neuroscientist Claire Williams in a "Cerebrum Dana Foundation" article says that our diet is only one of the chunks that contribute to our brain wellness.
神经科学家克莱尔·威廉姆斯在一篇“大脑达纳基金会”的文章中说，我们的饮食只是促进大脑健康的一小部分。
The other chunks include physical activity, hydration, ample sleep, and social connectedness.
其他部分包括体力活动、补充水分、充足的睡眠和社交联系。
Also, brain health is not a sprint, it's a marathon.
此外，大脑健康不是短跑，而是一场马拉松。
There's no instant fix to improve your brain health.
没有速成的办法来改善你的大脑健康。
However, the good news is that you can begin right now by introducing brain friendly meals, physical activities and good sleep routines into your everyday life.
然而，好消息是，你可以从现在开始，在你的日常生活中引入对大脑有益的饮食、体育活动和良好的睡眠习惯。
Until next time, thanks for watching, and remember, you matter.
下期节目见，感谢收看，记住，你很重要。
