8种补脑食物 打造健康黄金大脑

 　　We’ve all heard the adage¹, "You are what you eat." But there’s a real connection between the food we consume and the functionality of our brains. In The Healthy Mind Cookbook, chef, nutritionist and author Rebecca Katz reveals the top eight brain-boosting foods. Just remember to add these to your grocery list next time you hit the market.

　　我们都听过这样的格言：“吃什么补什么。”我们所吃的食物真的关系着我们的大脑功能。厨师、营养学家兼作家丽贝卡·卡茨在《补脑健康食谱》中列出了补脑排名前八的食物。下次要记得购买这八种食物。

　　8种补脑食物 打造健康黄金大脑

　　Mint

　　薄荷

　　The herb has vitamin A, which can increase the brain’s plasticity, and vitamin C, which may protect against memory loss. Plus, the scent² increases alertness.

　　这种草本植物含有维生素A，对大脑有提高可塑性的作用；也含有维生素C，能防止记忆力减退。另外，薄荷香味有提神醒脑的作用。

　　Walnuts³

　　核桃

　　Eat these nuts with the skins on--that’s where the powerful antioxidant phenols reside. They're also a good source of magnesium⁴, which may help regulate sleeping patterns.

　　吃核桃仁的时候不要剥掉核桃衣，强大的抗氧化剂苯酚都在这层衣上。核桃也富含镁，有助于调节睡眠模式。

　　Avocado

　　鳄梨（牛油果）

　　The darlings of the produce section, avocados are full of carotenoids, which help improve brain performance. Plus, they’re loaded with healthy fats, which keep inflammation under control and lower the risk of heart disease. Heart healthy = brain healthy.

　　鳄梨（牛油果）富含类胡萝卜素，有助于提高大脑性能。另外，含有健康脂肪，有控制炎症的作用，并能降低患心脏疾病的风险，心脏健康=大脑健康。

　　Extra Virgin⁵ Olive Oil

　　特级初榨橄榄油

　　It’s all about the good fats here. Extra virgin olive oil has more monounsaturated oleic acid than any other oil, a key element in better memory and higher scores on verbal fluency⁶ tests.

　　这是最重要的就是健康脂肪。与其他油相比，特级初榨橄榄油有更多单不饱和油酸，是增强记忆力、提高语言能力的关键因素。

　　Cauliflower

　　菜花

　　Cauliflower is a great source of vitamin C, which may elevate your mood, and vitamin K, which can keep your mind sharp in your older years.

　　菜花是维生素C的一大来源，它可以提高你的情绪，维生素K能让你在老年仍保持思维敏捷。

　　Beets⁷

　　甜菜

　　They’re high in nitrites, which have been shown to increase blood flow in parts of the brain related to executive functioning. And they’re packed with folate (aids cognitive⁸ functioning), which can help delay dementia.

　　甜菜的亚硝酸盐含量高，经证明能增加大脑功能区的血流量。而且富含叶酸（叶酸有助于改善大脑的认知功能），它有助于延缓老年痴呆症。

　　Pumpkin⁹ Seeds

　　南瓜籽

　　Katz calls these nature’s smallest antidepressant. They’re loaded with zinc¹⁰, a mineral that keeps depression at bay. They also contain glutamate, which produces GABA, a chemical that fights stress in the brain.

　　卡茨称其为天然的最小抗抑郁药。南瓜籽富含锌，锌这种矿物质能预防抑郁症。南瓜籽还含有谷氨酸，其产生一种γ氨基丁酸，能起到缓解大脑压力的作用。

　　Anchovies¹¹

　　凤尾鱼

　　They're loaded with vitamin B12, an essential for basic cognitive functioning. Plus, anchovies are rich in omega-3 fatty acids, which can boost the performance of brain neurons.

　　富含维生素B12，维生素B12对基本认知功能具有重要意义。此外，凤尾鱼含有丰富的ω-3脂肪酸，它可以促进大脑神经元的功能。

1 adage   

n.格言，古训

参考例句：

• But the old adage that men grow into office has not proved true in my experience.但是，根据我的经验，人们所谓的工作岗位造就人材这句古话并不正确。
• Her experience lends credence to the adage " We live and learn!"她的经验印证了一句格言: 活到老，学到老！

2 scent   

n.气味，香味，香水，线索，嗅觉；v.嗅，发觉

参考例句：

• The air was filled with the scent of lilac.空气中弥漫着丁香花的芬芳。
• The flowers give off a heady scent at night.这些花晚上散发出醉人的芳香。

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 magnesium   

n.镁

参考例句：

• Magnesium is the nutrient element in plant growth.镁是植物生长的营养要素。
• The water contains high amounts of magnesium.这水含有大量的镁。

5 virgin   

n.处女，未婚女子；adj.未经使用的；未经开发的

参考例句：

• Have you ever been to a virgin forest?你去过原始森林吗？
• There are vast expanses of virgin land in the remote regions.在边远地区有大片大片未开垦的土地。

6 fluency   

n.流畅，雄辩，善辩

参考例句：

• More practice will make you speak with greater fluency.多练习就可以使你的口语更流利。
• Some young children achieve great fluency in their reading.一些孩子小小年纪阅读已经非常流畅。

7 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。

8 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。

9 pumpkin   

n.南瓜

参考例句：

• They ate turkey and pumpkin pie.他们吃了火鸡和南瓜馅饼。
• It looks like there is a person looking out of the pumpkin!看起来就像南瓜里有人在看着你！

10 zinc   

n.锌；vt.在...上镀锌

参考例句：

• Brass is formed by the fusion of copper and zinc.黄铜是通过铜和锌的熔合而成的。
• Zinc is used to protect other metals from corrosion.锌被用来保护其他金属不受腐蚀。

11 anchovies   

n. 鯷鱼，凤尾鱼

参考例句：

• a pizza topped with cheese and anchovies 奶酪鳀鱼比萨饼
• Pesto, mozzarella, parma ham, sun dried tomatoes, egg, anchovies. 核桃香蒜，马苏里拉，巴马火腿，干番茄，鸡蛋，咸鱼。