十種有益大腦健康的食物(上)

We've all heard "you are what you eat." While a nutritious and well-balanced diet is of course great for our bodies, there are some foods that are more beneficial and more nutritious than others. We all know about the foods that we should eat that are deemed "healthy", but what about foods that are good for just one very important part…say, the brain. In other words, what are the best foods for the brain.

我們都聽說過"人如其食"這一說法。毫無疑問，營養均衡的飲食有益於我們身體健康。然而，有一些食物要比其他食物更有營養，更有益於我們的身體健康。我們都知道要吃健康的食物，那麼哪種食物對我們身體的一個非常重要的部分--大腦--有益呢？換句話說，哪些食物最有益於大腦健康？

Here is some food for thought, literally. Below is a list of 10 foods proven to enhance your brain health as well as ensure your brain is functioning properly on a daily basis. So sit back, enjoy, and put those chips away – they won't help make your brain any better or bigger, but they will increase other parts of your body.

接下來是關於食物而引發的思考，以下的10種食物是經證實可以改善大腦健康，確保大腦正常工作的。請坐下來，好好享受，忘卻頭腦中的固有思維，--以前你認爲那些有益健康的食物不但不會讓你的大腦變得更加靈活，反而會讓身體的一些部位變胖哦。

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10.牡蠣

If you're a seafood kind of person, then today just may be your lucky day. Experiments have shown that oysters are great for your brain, no matter your age. Because they are rich in zinc as well as iron, eating this under-the-sea-delight will help to keep your mind sharp and increase your ability to recall information easily. Zinc and iron have been linked to the brain's ability to stay focused and remember information. A lack of zinc and iron can result in memory lapses, poor concentration, and of course other ailments throughout the body.

你如果是一個海鮮控，那麼今天可能會成爲你的幸運日。實驗證明，無論你年紀多大，牡蠣對大腦的健康都是有益的。因爲牡蠣含有豐富的鐵和鋅，而大腦能否集中注意力，是否有良好的記憶力與鐵和鋅又是緊密相關的。所以，食用這類海鮮產品可以讓你思維敏捷，記憶力得到提高。缺鐵缺鋅則會導致記憶力衰退，無法集中注意力，還會導致一些其他疾病。

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9.全穀物

If you've ever tried to lose weight, you know just how healthy whole grains are for your body; however, they are also a great food for your brain. Whole wheat, bran, and wheat germ have high contents of folate, as do brown rice, oatmeal, whole-grain breads, barley, and others. All of these foods work to increase blood flow to the brain which means a higher quality and quantity of brain function. Also, these whole grain foods contain a lot of vitamin B6, which is full of thiamine. Thiamine is great for anyone trying to improve their memory. Scientific research has shown that memory loss dramatically increases by the time you reach your late 60's or early 70's; so whole grains are especially good for you as you get older.

你如果曾經嘗試過減肥，那麼你會知道全穀物對我們身體健康是有益的，同樣，它們也有益於大腦的健康。全麥、麩皮、小麥胚芽與糙米、燕麥、全麥麪包、大麥和其他糧食一樣都含有豐富的葉酸。這些食物可以增強大腦血液流動，從而可以增強大腦的功能。同樣，全穀物中還含有大量的維生素B6，維生素B6含有豐富的硫胺素。硫胺素有助於提高記憶力。科學研究表明，人到了六十幾歲或者七十出頭時，記憶力會顯著下降。因此在你上了年紀時，全穀物對你的健康是非常有益的。

8.茶

Forget your coffee in the morning- try a cup of tea! Freshly brewed green or black tea is extremely beneficial to your brain because it is full of catechins. Have you ever had a day where you just feel drained, tired, and "too lazy" to think? It may be because you are lacking catechins in your brain. Catechins are great for keeping your mind sharp, fresh, and functioning properly. Not only do they keep your brain working right, they also allow it to relax and help to fight against mental fatigue. While green tea is much more potent than black tea, both are extremely good for you. Tea is definitely a great thing to drink early in the morning to ensure you're starting your brain off right.

早上不要喝咖啡了--來杯茶吧！剛剛泡好的綠茶或紅茶中含有豐富的兒茶酚，這對你的大腦非常好。你是否有過覺得非常累，累到不想思考問題？可能得原因是你的大腦缺少兒茶酚。兒茶酚有助於保持我們的頭腦敏捷、思路清晰、運轉正常。兒茶酚不僅能讓你的大腦正常地工作，也能讓大腦得到休息並幫助對抗精神疲勞。綠茶和紅茶對大腦都有益處，相比而言，綠茶的效果更好一些。對於保證頭腦清晰，早上喝茶確實是不錯的選擇。

7.蛋類

When we get older, our brains begin to shrink due to something called brain atrophy. While some of us might want other parts of our body to shrink, I'm pretty sure no one wants a shrinking brain. However, we can fight against this natural process by eating eggs. This is because eggs are full of vitamin B12 as well as lecithin. Vitamin B12 helps to fight against brain shrinkage, which is often seen in Alzheimer's disease. Eggs, though very unhealthy if you eat too many of them, are full of essential fatty acids. The yolk, though very high in cholesterol, is also high in choline, which is a very important building block of brain cells. Choline can help improve your memory. While eating too many eggs can be bad for your health, eating 1-2 egg products a day can be great brain food.

我們上了年紀，大腦就會開始萎縮。或許，一些人希望身體的其他部位可以萎縮，但是我可以肯定，沒人希望大腦萎縮。然而，我們可以通過食用蛋類來延緩這一自然過程。這是因爲雞蛋富含維生素B12和卵磷脂。維生素B12有助於延緩腦萎縮，而腦萎縮通常見於阿爾茨海默氏症。蛋類富含必須脂肪酸，但吃的太多對健康也是不利的。雖然蛋黃中的膽固醇含量很高，但也含有大量的膽鹼,，膽鹼對腦細胞的構成起到非常重要的作用。膽鹼有助於改善記憶力。食用太多蛋類會對你的健康有害，但每天食用1-2個雞蛋對大腦是很有好處的。

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6.咖喱

This spicy food is a great way to spice up your brain and keep it fresh. A main ingredient in curry powder, curcumin is full of antioxidants that help fight against brain aging and maintain cognitive function as you get older. These antioxidants also fight against free radical damage that can occur within the brain as well as the body. Free radicals can cause inflammation and other ailments within the body. Not only is curry good for your brain, it also can fight against diabetes and heart disease. Too hot for you to handle? You don't have to have curry for lunch and dinner each day; the smallest amount of curry once a month can be highly beneficial for your brain.

這種辛辣的食物可以刺激大腦並讓其保持清醒。薑黃素是咖喱粉的主要成分，它含有的抗氧化劑能有效抵抗腦部衰老，確保縱使年齡增長也會維持腦部認知功能。除此之外，這些抗氧化劑也能抵禦大腦和身體內部產生的自由基而帶來的損害。就身體內部而言，自由基可導致部分的炎症和其它疾病。咖喱不僅僅有益腦部健康，對糖尿病和心臟病的防治也有幫助。可是，咖喱太辣怎麼辦呢？實際上，你沒有必要每天的午餐和晚餐都食用咖喱，一個月一次，每次攝入少量就對大腦十分有益了。

翻譯：兔寶寶 來源：前十網