十種有益大腦健康的食物(下)

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5.漿果

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.

倘若你不愛吃蔬菜，那麼你可以食用些水果來改善腦部的健康狀況，尤其是漿果。例如，藍莓能提高人體的運動技能和綜合學習能力。因而，人們認爲藍莓是對大腦最好的漿果，現如今許多產品中都含有藍莓。包括黑莓，藍莓和山莓等在內的大多數漿果都含有促進大腦良好運轉的抗氧化劑。每天攝入一次這些漿果，就能幫助你緩解腦部衰老帶來的負面影響。有時人們也認爲漿果是一種"超級水果"，因爲大多數漿果都含有非瑟酮和類黃酮，兩者都能提高人的記憶力，避免健忘。漿果，美味可口，益處多多，是對大腦有益的必然選擇。

and Seeds

4.堅果和種子

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.

想找一種零食？這種零食含有對大腦有益的成分？換句話來說，沒有比堅果和種子更好的選擇了。更棒的是，這囊括了所有類型的堅果。這意味着，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堅果或者種子，它們對你的大腦都是有益的。堅果和種子富含Ω-3和Ω-3脂肪酸、葉酸、維生素E和維生素B6。這些營養物質讓你的思維變得更爲清晰。同時，他們還能夠讓你的想法變得更爲積極向上。因爲Ω-3和Ω-3脂肪酸發揮着天然的抗抑鬱劑的作用。那些富含硫胺素和鎂元素的堅果和種子對於提高記憶力、認知功能和對大腦進行營養補給也是極好的。

y Green Vegetables

3.綠葉菜

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.

孩子們雖然並不太喜歡捲心菜、羽衣甘藍、菠菜等綠葉菜，但它們卻對兒童以及成年人的大腦有極大的益處。這些蔬菜對幫助你回憶往事就好像剛剛發生的一樣發揮着極大的作用。這是因爲這些食物往往富含維生素B6、維生素B12和葉酸，大腦需要這些化合物來分解同型半胱氨酸。同型半胱氨酸會誘發記憶力衰退和阿茲海默症。這些蔬菜往往還富含鐵元素。如果沒有攝入足夠的鐵元素，人的認知能力會極快地下降。所以，你現在應該明白爲什麼你媽媽總是逼着你吃菠菜了吧。對你的大腦來說，蔬菜是大有益處的。

2.魚肉

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.

總體來說，食用魚肉對健康是有益的，尤其對大腦有益。魚肉中含有大量的Ω-3，Ω-3是一種對身體各組織都有益的脂肪酸。每週食用一份魚肉，就可以大大降低患阿茲海默症的風險。脂肪酸包裹在神經元上，對腦功能有益，但是體內高含量的膽固醇和飽和脂肪酸會令脂肪酸層硬化。Ω-3將神經元包裹在有益的脂肪中，允許神經元在大腦中自由移動。Ω-3也爲大腦提供更多的養分，同時幫助大腦記住新信息，也不忘舊信息。最補腦的魚當屬大馬哈魚、金槍魚和鯡魚。

olate

1.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.

無論你是吃過大量的好時巧克力後還是喝過大量可可飲料後，你都會覺得噁心，但是，對於大腦來說，這些美食中的主要成分卻是很好的營養物質。科學家已經證實，可可中抗氧化劑的含量要比像綠茶或紅酒這樣飲品中所含抗氧化劑的含量要高。研究發現，可可中所含抗氧化物質（黃酮醇）有助於提升大腦的供血量。黑巧克力中含有大量的黃酮醇，而常見的牛奶巧克力中黃酮醇的含量卻很低。巧克力對大腦有益，這的確是條好消息。最後，對於某些健康報道，我們完全可以說"呵呵"。不要試圖說服你的大腦，你的大腦是不會相信你的。

翻譯：兔寶寶 來源：前十網