5種對(duì)大腦有益、有助于提高記憶力的食物

5種對(duì)大腦有益、有助于提高記憶力的食物

Talking about brain development, we face two problems, one is how to promote the child's cognitive enhancement, the other is how to prevent a decline in cognitive ability.No magic drug can solve such a problem.

談到大腦的發(fā)育，我們面臨兩個(gè)問(wèn)題，一個(gè)是如何促進(jìn)孩子的認(rèn)知能力的增強(qiáng)，另一個(gè)是如何防止認(rèn)知能力的下降。沒(méi)有靈丹妙藥可以解決這個(gè)問(wèn)題。

Nutrition experts emphasize that the most important strategy is to follow a healthy diet, including a large amount of fruits, vegetables, legumes and grains. Regularly eat protein from plants and fish, choose healthy fats, such as olive or canola oil, reduce the amount of saturated fat like meat.

營(yíng)養(yǎng)專(zhuān)家強(qiáng)調(diào)，最重要的策略是遵循健康的飲食，包括大量的水果、蔬菜、豆類(lèi)和谷物。經(jīng)常吃植物和魚(yú)中的蛋白質(zhì)，選擇健康的脂肪，如橄欖油或菜籽油，減少飽和脂肪的數(shù)量，如肉類(lèi)。

That means that in a healthy overall diet, some foods rich in ingredients that are particularly healthy, such as omega-3 fatty acids, B vitamins and antioxidants, help increase Strengthen brain health. Combining these foods with other foods in our daily diet can improve brain health and help maximize brain power.

這意味著在健康的整體飲食中，一些富含特別健康成分的食物，如-3脂肪酸、維生素B和抗氧化劑，有助于增強(qiáng)大腦健康。在我們的日常飲食中，將這些食物和其他食物結(jié)合起來(lái)可以改善大腦健康，幫助最大限度地提高腦力。

Studies at the Harvard Medical Institute of America have shown five best foods for brain function.

美國(guó)哈佛醫(yī)學(xué)院的研究顯示了五種最有益于大腦功能的食物。

1. Green leafy vegetables

綠葉蔬菜

Leafy greens like spinach and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folic acid and β-carotene. Studies have shown that these plant-based foods can help slow cognitive decline.

菠菜和花椰菜等綠葉蔬菜富含對(duì)大腦有益的營(yíng)養(yǎng)物質(zhì)，如維生素K、葉黃素、葉酸和胡蘿卜素。研究表明，這些植物性食物有助于減緩認(rèn)知能力下降。

2. Fish

魚(yú)類(lèi)

The fat content in fish is large, which is rich in omega-3 fatty acids. These healthy unsaturated fats reduce the level of y-protein amyloid in the blood. Amyloid β-protein forms protein blocks that are destroyed in the brain of Alzheimer's patients. Eat fish at least twice a week, but choose fish that are low in mercury, such as salmon and cod, or freshwater fish such as carp, carp, etc. If you don't like eating fish , consult your doctor for omega-3 supplements or choose an omega-3 source in nuts, such as walnuts.

魚(yú)的脂肪含量很大，富含omega-3脂肪酸。這些健康的不飽和脂肪可以降低血液中y蛋白淀粉樣蛋白的水平。淀粉樣蛋白-淀粉蛋白形成的蛋白質(zhì)塊在阿爾茨海默癥患者的大腦中被破壞。每周至少吃兩次魚(yú)，但選擇汞含量低的魚(yú)，如鮭魚(yú)和鱈魚(yú)，或淡水魚(yú)，如鯉魚(yú)、鯉魚(yú)等。如果你不喜歡吃魚(yú)，可以向醫(yī)生咨詢歐米茄-3補(bǔ)充劑，或者選擇堅(jiān)果中的歐米茄-3來(lái)源，比如核桃。

3. Berries

漿果

Studies have shown that flavonoids are a natural plant pigment that can give berries a bright color and also improve memory. Researchers at Harvard's Brigham and Women's Hospital published a study in 2012 that found that women who consumed strawberries and blueberries twice a week could postpone memory loss.

研究表明，類(lèi)黃酮是一種天然的植物色素，能使?jié){果顏色鮮艷，還能提高記憶力。哈佛大學(xué)布里格姆婦女醫(yī)院的研究人員在2012年發(fā)表的一項(xiàng)研究發(fā)現(xiàn)，每周吃兩次草莓和藍(lán)莓的女性可以延緩失憶。

4. Tea and coffee

茶和咖啡

Caffeine in coffee or tea taken in the morning is very beneficial for brain health. In a study published in the Journal of Nutrition in 2014, participants, who consumed large amounts of caffeine, scored high on psychological function tests. According to other studies, caffeine can also help strengthen new memories. Researchers at Johns Hopkins University asked the study participants to memorize a series of images and then take a placebo or 200mg of caffeine pills. Many members of the caffeine group can recognize the correct picture the next day.

早上喝咖啡或茶中的咖啡因?qū)Υ竽X健康非常有益。2014年發(fā)表在《營(yíng)養(yǎng)學(xué)雜志》上的一項(xiàng)研究顯示，攝入大量咖啡因的參與者在心理功能測(cè)試中得分很高。根據(jù)其他研究，咖啡因還可以幫助加強(qiáng)新的記憶。約翰霍普金斯大學(xué)的研究人員要求研究參與者記住一系列圖片，然后服用安慰劑或200毫克的咖啡因藥丸。許多攝入咖啡因的人都能在第二天認(rèn)出正確的畫(huà)面。

5. Walnuts

核桃

Nuts are an excellent source of protein and healthy fats, especially nuts can also improve memory. A 2015 study from the University of California, Los Angeles found that people who consumed walnuts regularly, helped improve cognitive abilities. Walnuts are rich in omega-3 fatty acids called alpha-linolenic acids (ALA), which help lower blood pressure and protect arteries, which is also good for the heart and brain.

堅(jiān)果是蛋白質(zhì)和健康脂肪的極佳來(lái)源，特別是堅(jiān)果還能提高記憶力。加州大學(xué)洛杉磯分校2015年的一項(xiàng)研究發(fā)現(xiàn)，經(jīng)常吃核桃的人有助于提高認(rèn)知能力。核桃富含-3脂肪酸-亞麻酸(ALA)，有助于降低血壓和保護(hù)動(dòng)脈，對(duì)心臟和大腦也有好處。