镇魂武器外观:6大类食物改善你的记忆力

——Sera Filson

You’ve probably heard that certain foods can help your memory improve, and will allow you to think with better clarity.

        你可能听说过一些食物能改善记忆力，使人的思路更清晰。

“But what foods are actually considered brain foods?” you may ask.

        你会问：到底哪些是健脑食品呢？

Believe it or not, there are a copious amount of foods that protect your brain, improving how good it’ll work, and can even generate new brain cells.

        信不信由你，很多食物都有保护大脑、改善大脑的功能，甚至能使大脑产生新的脑细胞。

Yes, you read it right… new brain cells! You can still generate new brain cells–even when you’re an adult. A common myth recently espoused that brain cells quit occurring once you’ve reached adulthood, but reputable and prolific new research has debunked this myth. Regardless of how old you are, you can make new brain cells.

        对，能使大脑产生新的脑细胞。即使是成年人，脑细胞也能再生。近年来，人们一直以为成年以后，脑细胞就停止了再生。但是大量有说服力的研究表明不论你年庚几何，你的大脑一样会产生新细胞。

Keep in mind that all cells need nutrients to continue their growth. This means your brain needs foods that will give it the building blocks it needs to work right. When you have more neurons and connections within your brain, it means you have a stronger memory and your mind can work better.

        要记住，所有的细胞都需要营养来生长。这意味着大脑需要食物来为其正常工作提供营养基础。大脑中的神经元越多，记忆力越好，思路越清晰。

Keep your life’s memories alive longer, and sharper than ever, with these six foods that will help keep your brain whole and healthy:

        想让记忆力不减当年，头脑敏锐灵光，下面6类食物将会使你的大脑保持健康活力。

1 – Build Your Brain: Healthy Fats

1—构建你的大脑：健康脂肪

The majority of the cell structure in the brain consists of healthy fats, including the most important healthy fats, called Omega-3 fatty acids. As the brain continues to fix itself and grow additional neurons, it needs a good amount of Omega-3s to be consumed.

        脑细胞细胞骨架主要是由脂肪构成的，这些脂肪包括最重要的健康脂肪：不饱和脂肪酸（欧米伽三脂肪酸）。随着神经元的不断生长，大脑需要补充大量的不饱和脂肪酸。

The best food sources to get your Omega-3 from, in order of importance, are:

        按重要性排序，富含不饱和脂肪酸的食品包括：

Salmon 

Albacore tuna 

Flaxseed oil 

Canola oil 

Walnuts 

Wheatgerm 

Eggs 

 

2 – Protect Your Brain: Antioxidants 

        鲑鱼

        长鳍金枪鱼

        亚麻籽油

        芥花籽油

        核桃

        麦胚

        蛋类

2—保护你的大脑：抗氧化剂

As people get older, substances called free radicals, which are floating through the bloodstream, will break down the brain cells. If you don’t put up a fight, you’ll experience loss of memory as you age. However, there are a good deal of antioxidant food sources to choose from. Antioxidants will merge with these free radicals, turning them harmless. Make sure you eat foods that have this healthy food source. Several good sources of antioxidants include:

        随着年龄的增长，浮游在脑血管中的自由基会摧毁脑细胞。如果你不防护，记忆力就会减退。好在我们有大量的抗氧化食物。抗氧化剂与自由基融合，使自由基失去攻击能力。多吃些抗氧化剂的食品将会保护你的大脑。这类健康食品包括：

Blueberries (other berries too) 

        蓝莓以及其他莓类

Broccoli 

        西兰花

Carrots 

        胡萝卜

Garlic 

        大蒜

Red grapes 

        红葡萄

Spinach 

        菠菜

Soy 

        大豆

Tea 

        茶

Tomatoes 

        番茄

        谷类

Whole grains 

3 – Spark Your Brain: High Tyrosine Proteins

3—激发你的大脑：酪氨酸蛋白

Your brain doesn’t just have neurons, but also neurotransmitters, which are messengers that bring brain signals from one neuron to the next one. Your brain structure might be good, but if your neurotransmitters are insufficient, your brain won’t work right. Some parts of the neurotransmitters, like the tryptophan, are not able to be made by your body. Thus, you must consume food to get them. However, the body can make tyrosine, but you still need to get the proper foods into your diet.

        除了神经元，大脑还包含神经元递质。神经元递质是信使，它们将信息从一个神经元传递到另一个神经元。如果大脑神经元递质不足，大脑虽看上去完好无缺，工作起来却不怎么灵光。有些神经元递质（像色氨酸）是人体不能合成的，必须通过食物来补充。人体倒是能合成酪氨酸，不过我们仍需要通过合理膳食来获得酪氨酸。

The greatest sources of food to boost your alertness, concentration, and energy are:

        富含酪氨酸的食物能让你机敏灵活、精力集中、活力四射，这些食物包括：

Dairy products 

        奶制品

Eggs 

        蛋类

Seafood 

        海鲜

Soy 

        大豆

Don’t sabotage yourself, though. Rather, choose the varieties that are low in salt and unhealthy fats.

        不过也不要对这类食物不加选择，还是要尽量吃低盐低脂的。

4 – Hydrate Your Brain: Water 

4—充盈你的大脑：水

You already know that your body is made mostly of water. And you also know how easy it is to not consume much water and become dehydrated. Even a mild case of dehydration can reduce your mental energy and capacity, causing your memory to become impaired. You should drink at least four liters of water each day, or six to eight 8-ounce glasses.

        我们知道人体大部分是由水组成的，没有充足的水分，很容易脱水。轻度脱水也会降低思维能力，损伤记忆力。所以每天至少要喝4升水；或者8盎司的杯子，每天喝6到8杯水。

5 – Brain Building Blocks: Vitamins & Minerals

5—脑建基础：维生素和矿物质

There are certain kinds of vitamins and minerals that are necessary building blocks for your brain. Of course, you don’t want to become vitamin deficient. So the vitamins and minerals very important to brain functions include:

        有些维生素和矿物质对大脑来说非常重要。你当然不希望体内缺乏维生素。对脑功能最关重要的维生素和矿物质包括：

Vit. B6 

        维生素. B6

Vit. B12 

        维生素. B12

Vit. C 

        维生素. C

Iron 

        铁

Calcium 

        钙

Deficiencies of the above have been shown to cause learning impairment.

          缺乏上述物质会造成学习障碍。

But remember, there are many other nutrients you need, especially micronutrients, that are best found in food. The easiest way to get all your vitamins and minerals every day is to take a multivitamin. Yet it’s hard to find any one multi-vitamin that contains all your micronutrients, so don’t rely on multi-vitamins alone. And never take your vitamins on an empty stomach. No only does doing so often cause you to have an upset stomach, but taking them with food helps the digestive system better assimilate the, so your body (and brain) can better use them.

        不过，要记住，人体还需要其他的营养元素，尤其是微量营养素，微量营养素可在食物中获得。要获得每天所需维生素和矿物质，最简单的方法是食用多种维生素剂。不过那种包含人体所需的全部微量营养素的多种维生素剂几乎不存在，所以不要单纯的依赖多种维生素剂。也不要空腹吃维生素，这会让胃不适。而维生素和食物一起食用将会有利于消化系统对维生素的吸收，身体和大脑也就能更好的利用维生素。

6 – Regulate Your Fuel Supply: Fiber

6—控制能量的摄入：纤维

Most people don’t realize that fiber is important to the brain, but it’s extremely important. It can help with your brain functions because it can slow down sugar absorption. Your brain works on 100 percent sugar; however, it needs to be delivered steadily and in the proper amounts so as not to overload your brain.

        纤维对大脑来说是极其重要的，虽然大部分人都没意识这一点。纤维可以减缓大脑对糖分的吸收，从而协助大脑工作。虽然大脑百分之百的依赖糖分，但是大脑需要的是糖分能稳定适量的运送，而不是过载给大脑带来负担。

True, fiber in itself might not be considered ‘food,’ but you often get it through foods. Consuming a fiber-rich diet will slow down digestion and gradually release the sugar into your bloodstream.

        当然，纤维本身不是“食物”，但我们可以从食物中获得。食用高纤维膳食将减缓消化，使糖分缓慢的释放到血液中。

Foods that contain a good dose of fiber include:

        富含纤维的食物包括

Dried fruits – apricots, dates, prunes, raisins 

        果脯—杏脯、干枣、梅干、葡萄干

Vegetables – broccoli, green peas, spinach 

         蔬菜—西兰花、青豆、菠菜

Peas and beans – black-eyed peas, kidney beans, lima beans 

        豌豆和蚕豆—豇豆、四季豆、利马豆

Nuts and seeds – almonds and flaxseed 

        坚果和种子—杏仁和亚麻籽

Whole fruit – avocadoes, kiwi, oranges, pears and skin-on apples 

        水果—鳄梨、猕猴桃、桔子、梨、苹果（带皮一起吃）

Whole wheat grains – barley, brown rice, etc. 

        谷物—大麦、糙米等等

That’s it! If you’re looking to improve your memory, consuming the foods above will help you. And remember, steer clear of a high-sugar, high fat diet to help keep your brain as healthy possible as you age.

        想要改善记忆力，食用上述食物吧。要记得远离高糖高脂食物，即使年龄大了，脑袋也灵光。