有利于头脑健康的饮食

 　　Supercharge your memory

　　强化记忆

　　Alzheimer's and dementia affect over 47.5 million people worldwide and there are still no known cures. Yet research has found that certain foods and drinks can help keep your mind healthy for longer.

　　全世界范围内，4750万的人都得了阿尔兹海默症和痴呆症，对这两种疾病，还没有完全治愈的方法。但是研究发现某些饮食可以使你的大脑健康更长久。

　　Blackcurrants

　　黑醋栗

　　They might be small but blackcurrants are packed full of Vitamin C, which is thought to have the power to increase mental agility¹ and protect against age-related brain degeneration including dementia and Alzheimer’s.

　　黑醋栗很小，但却富含维他命C，可提高心理敏捷度，还能预防与年龄相关的大脑退化，包括痴呆症和阿尔兹海默症。

　　Coffee

　　咖啡

　　Caffeine lovers rejoice! There’s now a good reason for your morning cuppa. Researchers from the University of Innsbruck in Austria found that giving people the caffeine equivalent of two cups of coffee improved memory skills and neuron signalling to the brain compared to those who didn’t consume caffeine. If that wasn’t enough good news a French study found women over 65 who drank three or more cups of coffee a day were better able to recall words than women who consumed little or none.

　　咖啡喜爱人士该高兴了！现在早晨喝杯咖啡有很好的理由了。奥地利因斯布鲁克大学的研究员们发现：相比没有摄入咖啡因的受试者，那些咖啡因摄入量等同于两杯咖啡的受试者记忆力明显增强，神经元信号传输到大脑也更迅捷。如果这些好消息还不够，那法国的一项研究发现：对于65岁以上的女性而言，相比不喝或少喝咖啡的女性，那些每天喝三杯或三杯以上的女性有更强的记单词能力。

　　Nuts

　　坚果

　　A study published in the American Journal of Epidemiology suggests that consuming Vitamin E can help prevent cognitive² decline, particularly in the elderly. Nuts, like almonds and walnuts³, are an excellent source of Vitamin E so why not make them part of your afternoon snack?

　　《美国流行病学杂志》刊出的一项研究表明：摄入维他命E有助于预防认知衰退，对于老年人来说更是如此。像杏仁、核桃等坚果都是维他命E的极佳来源，所以午后零食来一点岂不是享受？

　　Whole grains

　　全谷物

　　Like most parts of your body, the brain can’t function properly without energy. A steady supply of energy is best derived⁴ from glucose⁵. To give your brain a boost opt⁶ for whole grains like “brown” cereals, breads, rice and pasta, with a low-GI which release glucose slowly into the bloodstream, keeping you mentally sharp throughout the day.

　　和身体的大多数器官一样，没有能量大脑也无法正常运转。能量稳定供应的最好来源就是葡萄糖。想要思维敏捷？请选择全谷物吧，比如棕色谷物、面包、大米和意大利面，这些谷物血糖生成指数低，会缓慢的将葡萄糖释放到血液中，让你整天都文思泉涌。

　　有利于头脑健康的饮食.jpg

　　Beets⁸

　　甜菜

　　Researchers at the Translational Science Center found that giving older adults a daily dose of beet⁷ juice helped to increase blood flow to the area of the brain associated with dementia. If that drink doesn’t tickle⁹ your fancy, try adding roasted beets to a salad or sandwich.

　　翻译科学中心的研究员们发现：让老年人每天喝一剂量的甜菜汁可加快与痴呆症相关的大脑层血液流动。如果你不喜欢喝甜菜汁，那就试着在沙拉或三明治中加入烤甜菜吧。

　　Broccoli¹⁰

　　西兰花

　　A 2015 US study found that Vitamin K can enhance cognitive function and improve brainpower and broccoli is full of it. Researchers found that broccoli is also high in glucosinolates, which can slow the breakdown¹¹ of the neurotransmitter, and acetylcholine, which we need for the central nervous system to perform properly and keep our memories sharp.

　　2015年，美国的一项研究发现：维他命K可增强认知功能、提高脑力，而西兰花满满的都是维他命K。研究员们发现：西兰花还富含硫代葡萄糖苷，会减缓神经递质和乙酰胆碱的分解。我们的中枢神经系统需要神经递质和乙酰胆碱才能正常运转，同时它们还能增强记忆力。

1 agility   

n.敏捷，活泼

参考例句：

• The boy came upstairs with agility.那男孩敏捷地走上楼来。
• His intellect and mental agility have never been in doubt.他的才智和机敏从未受到怀疑。

2 cognitive   

adj.认知的，认识的，有感知的

参考例句：

• As children grow older,their cognitive processes become sharper.孩子们越长越大，他们的认知过程变得更为敏锐。
• The cognitive psychologist is like the tinker who wants to know how a clock works.认知心理学者倒很像一个需要通晓钟表如何运转的钟表修理匠。

3 walnuts   

胡桃（树）( walnut的名词复数 )； 胡桃木

参考例句：

• Are there walnuts in this sauce? 这沙司里面有核桃吗？
• We ate eggs and bacon, pickled walnuts and cheese. 我们吃鸡蛋，火腿，腌胡桃仁和干酪。

4 derived   

vi.起源；由来；衍生；导出v.得到( derive的过去式和过去分词 )；（从…中）得到获得；源于；（从…中）提取

参考例句：

• Many English words are derived from Latin and Greek. 英语很多词源出于拉丁文和希腊文。 来自《简明英汉词典》
• He derived his enthusiasm for literature from his father. 他对文学的爱好是受他父亲的影响。 来自《简明英汉词典》

5 glucose   

n.葡萄糖

参考例句：

• I gave him an extra dose of glucose to pep him up.我给他多注射了一剂葡萄糖以增强他的活力。
• The doctor injected glucose into his patient's veins.医生将葡萄糖注入病人的静脉。

6 opt   

vi.选择，决定做某事

参考例句：

• They opt for more holiday instead of more pay.他们选择了延长假期而不是增加工资。
• Will individual schools be given the right to opt out of the local school authority?各个学校可能有权选择退出地方教育局吗？

7 beet   

n.甜菜；甜菜根

参考例句：

• He farmed his pickers to work in the beet fields. 他出租他的摘棉工去甜菜地里干活。
• The sugar beet is an entirely different kind of plant.糖用甜菜是一种完全不同的作物。

8 beets   

甜菜( beet的名词复数 )； 甜菜根； （因愤怒、难堪或觉得热而）脸红

参考例句：

• Beets are Hank's favorite vegetable. 甜菜根是汉克最爱吃的蔬菜。
• In this enlargement, barley, alfalfa, and sugar beets can be differentiated. 在这张放大的照片上，大麦，苜蓿和甜菜都能被区分开。

9 tickle   

v.搔痒，胳肢；使高兴；发痒；n.搔痒，发痒

参考例句：

• Wilson was feeling restless. There was a tickle in his throat.威尔逊只觉得心神不定。嗓子眼里有些发痒。
• I am tickle pink at the news.听到这消息我高兴得要命。

10 broccoli   

n.绿菜花，花椰菜

参考例句：

• She grew all the broccoli plants from seed.这些花椰菜都是她用种子培育出来的。
• They think broccoli is only green and cauliflower is only white.他们认为西兰花只有绿色的，而菜花都是白色的。

11 breakdown   

n.垮，衰竭；损坏，故障，倒塌

参考例句：

• She suffered a nervous breakdown.她患神经衰弱。
• The plane had a breakdown in the air,but it was fortunately removed by the ace pilot.飞机在空中发生了故障，但幸运的是被王牌驾驶员排除了。