讓人全神貫注而又機智敏銳的食物和飲料
APPLES
蘋果Apples contain high amounts of fiber and natural sugars that breakdown slowly in the body, releasing a steady stream of glucose into the bloodstream and providing the body with a consistent source of energy. Research showed that apples improve neurological health because they contain quercetin, one of two compounds found to reduce inflammation of neurons. Another study published in the Journal of Alzheimer’s Disease connected the consumption of apple juice to an increase in an important neurotransmitter, acetylcholine, which has been found to improve the memories in mice with symptoms of dementia.
蘋果含有大量的纖維和天然糖分，這會在體內緩慢分解，源源不斷的釋放葡萄糖流入到血液內，爲身體提供一股穩定的能源。研究表明：蘋果能夠改善神經系統的健康，因爲蘋果含有槲皮素，這是研究中發現的能夠減少神經元炎症的兩種化合物之一。《老年癡呆症雜誌》刊登的另一項研究認爲喝蘋果汁能增加一種重要的神經遞質——乙酰膽鹼，已被證明能提升患有癡呆症老鼠的記憶力。
AVOCADOS
牛油果
In a study funded by the Hass Avocado Board, avocados were found to improve lutein levels in the brain, which is related to improved cognition. The avocado’s mono-saturated fats also benefit the information-carrying nerves in the brain.
哈斯牛油果董事會資助的一項研究發現：牛油果能提升大腦中的葉黃素含量，從而提升認知能力。牛油果中的單個不飽和脂肪也有利於大腦中傳遞信息的神經。BREAKFAST
早餐Although not a food per se, the first meal of the morning — whether it’s eggs, oatmeal, or yogurt — is important for short-term memory recall. Numerous studies have shown that students who eat breakfast perform better on tests than their peers and are able to focus longer.
雖然不是食物本身，但早晨的第一餐——不管是雞蛋、燕麥還是酸奶——都對回憶短期記憶至關重要。許多研究都表明吃早餐的學生考試成績比他們的同學要優異，而且注意力也更集中。DARK LEAFY GREENS
綠葉蔬菜Kale, spinach, and turnip greens are rich in folate, which has been found to keep the brain functioning at full speed. Research showed that individuals with low levels of folate, also known as folic acid or vitamin B9, in their bodies had a higher chance of developing depression. Depression alters the brain’s chemicals and can be inherently energy-draining.
甘藍、菠菜和蘿蔔青都富含葉酸，研究表明葉酸能夠使大腦保持全速運轉。研究發現，葉酸（也叫作維他命B9）含量低的人，他們更有可能患有抑鬱症。抑鬱症會改變大腦的化學物質，導致能量流失。GREEN TEA
綠茶Contrary to popular belief, it’s not the caffeine in green tea that keeps people alert and focused — it’s the amino acid L-theanine. Images from human electroencephalograph (EEG) studies support that L-theanine has direct impacts on the brain— calming the mind without making it sleepy.
與人們一般的想法相反，綠茶讓人全神貫注而又機智敏銳並不是因爲綠茶含有咖啡因，而是因爲綠茶含有茶氨酸。人類腦電圖研究的圖像也表明茶氨酸對大腦有直接影響——在不使人犯困的情況下，能夠使大腦恢復平靜。GUM
口香糖Chewing (not swallowing) gum will help fight off drowsiness. A study conducted using a small sampling of undergraduate students showed that the simple motion of chewing kept them more alert than not chewing at all.
嚼口香糖（不是吞）會幫助你趕走睏意。研究員對少數大學生進行了一項研究，結果表明相比不嚼口香糖的同學來說，嚼口香糖的同學們更加機智靈敏。SALMON
三文魚Salmon is a legitimate superfood. DHA, or docosahexaenoic acid, a long-chain polyunsaturated fatty acid prominent in fatty fish like salmon, has been linked to improved cognitive functioning.
三文魚是真正的超級食物。腦黃金或二十二碳六烯酸是一種長鏈多不飽和脂肪酸，三文魚等富含脂肪的魚類就含有腦黃金。腦黃金能提升人們的認知功能。
