文章來源:

https://medium.com/@HOLSTEE/food-to-feed-your-mind-ee9509ee1e6d

If we’re told to fuel and protect our minds by the content we absorb, how can we improve our brain health with actual foods?

absorb vi. 吸收

actual adj. 實際的

如果我們被告知通過吸收的內(nèi)容來加速和保護我們的頭腦，我們?nèi)绾斡脤嶋H食物來改善我們的大腦健康畦攘？

With the internet overflowing with quotes from wise, philosophical types, a generous abundance of pre-8AM life-hacks to choose from each morning, and a self-help industry worth more than $11 billion, the idea of “feeding our minds” has taken on a certain color. We’re advised to immerse ourselves in the writing of great minds, to broaden our spiritual horizons, to create and follow personal maxims. And rightly so. Feed away.

隨著互聯(lián)網(wǎng)充斥著來自睿智戒良，哲學類型的報價人弓，每天早上可以選擇的豐富的8AM前的生活竅門以及價值超過110億美元的自助行業(yè)宝鼓，“喂養(yǎng)我們的思想”的想法已經(jīng)采用 在某種顏色上轩性。 我們建議我們沉浸在偉大思想的寫作中，拓寬我們的精神視野格遭，創(chuàng)造并遵循個人的格言哈街。 正確如此。 喂食拒迅。

But I want to think about this a bit more literally: how about feeding our minds with the food we eat?

但我想從字面上思考這個問題：如何將我們的思想與我們吃的食物聯(lián)系起來骚秦？

I’ll mention just one quote from a wise, philosophical type, which is this:

“One cannot think well, love well, sleep well, if one has not dined well.”*

— Virginia Woolf*

我只會提到一個明智的哲學類型的引用春瞬，這就是：

“如果一個人吃得不好嗜湃，一個人思考不好，愛好合武，睡得好前硫“茫”*

- 弗吉尼亞伍爾夫*

There’s emerging science which shows how certain, everyday foods have complex properties which help our brains do their thing — i.e. to feel good, to focus well, to sleep soundly.

有新興的科學表明，某些日常食物具有復雜的特性屹电，這些特性幫助我們的大腦完成它們的工作 - 即感覺良好阶剑，集中精力，酣睡嗤详。

It’s unsurprising, really. We can put pills in our mouths, digest them, and find ourselves relieved of depression, anxiety, sleep problems and stress. It’s surely not a huge stretch to imagine that the food we eat can do the same thing — but in a more natural, sustainable, side-effect free way.

這并不令人驚訝，真的瓷炮。 我們可以在我們的嘴里放入藥片葱色，消化它們，并發(fā)現(xiàn)我們可以緩解抑郁娘香，焦慮苍狰，睡眠問題和壓力。 當然烘绽，想象我們吃的食物可以做同樣的事情并不是一個巨大的延伸 - 但是以更自然淋昭，可持續(xù)，無副作用的自由方式安接。

Ancient cultures have known this for centuries, but — as with so many things — it’s taking us a bit of time to come full circle. Armed with Western science alongside long-held holistic knowledge, there’s a pretty compelling case for using and enjoying food as a way to feed our minds.

古代文化已經(jīng)有數(shù)百年的歷史了翔忽，但是 - 正如許多事情一樣 - 它讓我們花了一些時間來完成這個循環(huán)。 有了西方科學和長期的整體知識，使用和享受食物是一種養(yǎng)活我們思想的方式歇式，這是一個相當令人信服的例子驶悟。

One in five of us in the UK are affected by anxiety or depression, and nearly half by chronic stress; there’s a fairly terrifying increase in rates of dementia; plus growing awareness of a ‘modern epidemic’ called brainfog. The time feels pretty ripe for exploring ways to tackle mind-related issues that are well within all of our control, available to us daily, and don’t involve a prescription.

在英國，我們五分之一的人受到焦慮或抑郁的影響材失，近一半受到慢性壓力的影響; 癡呆癥的發(fā)生率相當可觀; 加上人們越來越意識到稱為腦現(xiàn)象的'現(xiàn)代流行病'痕鳍。 對于探索解決思想相關問題的方法來說，時間感覺相當成熟龙巨，這些問題完全在我們的控制范圍之內(nèi)笼呆，并且每天都可用，并且不涉及處方旨别。

So what does it mean, as Woolf so simply put it, to “dine well”?

那么诗赌，正如伍爾夫所說的那樣，它是什么意思昼榛，“好好吃”呢境肾？

There’s a wealth of knowledge out there — and even more that we don’t yet understand. Based on my own biohacking self-experiments and a lot of research, below are my top five awesome mind-fueling foods that are probably already in your cupboard. Equally important is a short explanation of the way they work their magic — because the last thing anyone needs is another list of “Eat this!” / “Never eat this!” to blindly memorize; it’s time we embraced the stories of why and how.

這里有很多知識 - 甚至還有我們還不了解的知識。 根據(jù)我自己的生物發(fā)酵自我實驗和大量的研究胆屿，下面是我的五大令人敬畏的精神食品奥喻，可能已經(jīng)在你的柜子里了。 同樣重要的是對他們的魔法工作方式的簡短解釋 - 因為任何人最后需要的是另一個“吃這個非迹！”/“永遠不要吃這個环鲤！”來盲目記憶; 現(xiàn)在是時候我們接受了為什么和如何的故事。

Turmeric is a root, closely related to ginger. It contains curcumin, which is an absolute wonder for the brain. It regulates the levels of serotonin in our brains, by putting a stop to the enzymes which break it down — giving it freedom to run round our brain making us feel good and sleep well. It’s also a brilliant anti-inflammatory that keeps brain cells calm and happy, and promotes the growth of nerve cells. Awesome for memory. Best eaten with black pepper, to make it easily absorbable.

姜黃是一種與姜密切相關的根憎兽。 它含有姜黃素冷离，這是絕對的大腦奇跡。 它可以調(diào)節(jié)腦中血清素的水平纯命，通過停止酶的分解 - 讓它在我們的大腦周圍跑來跑去西剥，讓我們感覺很好，睡得很好亿汞。 它也是一種能夠保持腦細胞平靜和快樂并促進神經(jīng)細胞生長的出色抗炎藥物瞭空。 真棒記憶。 最好吃黑胡椒疗我，使其易于吸收咆畏。

Parsley is the best herb to have in the house. It’s full of vitamin C (way more than oranges) — which is known to directly reduce levels of a particularly nasty inflammatory called CRP. It contains luteolin, which helps the hippocampus — where memory and learning happen — to do its thing. It’s also rich in antioxidant flavonoids, which run around neutralizing floating free radicals so they can’t damage and age cells.

歐芹是家里最好的草本植物。 它含有豐富的維生素C（比橙子還要多） - 已知這可以直接降低稱為CRP的特別討厭的炎癥的水平吴裤。 它含有木犀草素旧找，它幫助海馬 - 記憶和學習發(fā)生 - 做它的事情。 它還含有豐富的抗氧化黃酮類化合物麦牺，可以中和浮游的自由基钮蛛，因此它們不會損傷和老化細胞鞭缭。

Miso. Fermented foods — like miso — rebalance our gut bacteria, which sorts out all manner of woes. Too much ‘bad bacteria’ in the gut creates toxic byproducts, which are horrible for the brain and disrupt serotonin production. Miso helps prevent this. And to counter stress, get the ‘barley’ version (it’ll say it on the label) for a powerful antidote to anxiety — it contains phosphatidylserine, which reduces the stress hormone cortisol.

味噌。 發(fā)酵食品 - 比如味噌 - 重新平衡我們的腸道細菌愿卒，這種疾病排除了各種各樣的問題缚去。 腸道中過多的“壞細菌”會產(chǎn)生有毒的副產(chǎn)物，這對腦部非常不利并且會破壞5-羥色胺的生成琼开。 味噌有助于防止這一點易结。 為了應對壓力，可以使用“大麥”版本（它會在標簽上說出）來解決焦慮的強效解毒劑 - 它含有磷脂酰絲氨酸柜候，它可以減少壓力荷爾蒙皮質醇搞动。

Walnuts look like teeny brains for good reason. They contain anti-inflammatory polyphenols which soothe upset, tired cells; magnesium, which aids ‘synaptic plasticity’, making it easier for the brain to rewire itself — a helping hand if you’re stuck in anxious repeated thoughts; melatonin, which supports natural deep sleep so that brain cells can chill out and get all the rest they need each night; and finally, vitamin E, which protects and maintains brain cell membranes.

核桃看起來像小腦子有很好的理由。 它們含有抗炎多酚渣刷，能舒緩心煩鹦肿，疲憊的細胞; 鎂，這有助于'突觸可塑性'辅柴，使大腦更容易重新接線 - 如果你陷入焦慮的反復思考中箩溃，這是一個助手; 褪黑激素，它支持自然深度睡眠碌嘀，使腦細胞可以冷靜下來涣旨，并獲得每晚所需的所有休息; 最后是維生素E，它可以保護和維持腦細胞膜股冗。

Honey. Tryptophan — the building block of serotonin — is really hard for our bodies to absorb. It gets crowded out by the bigger, bulkier proteins that exist in all tryptophan-rich foods, and struggles to enter the bloodstream. So — and the gods of modern fad diets may strike me down for saying so — carbs are super important. Eating some pure carbs after protein gives the tryptophan a chance to enter the bloodstream, without all the other big hulking proteins getting in the way. Carbs in the form of refined sugars (like sweets, white pasta and bread) are a no-no — they deplete brain cells’ mitochondria, making them tired and age faster. But honey is carb with a difference — a unique source of anti-inflammatory sugar which calms, rather than upsets, brain cells. Best eaten before bed to help with the sleep cycle.

蜜糖霹陡。 色氨酸 - 血清素的基本成分 - 對我們的身體來說真的很難吸收。 它被所有富含色氨酸的食物中存在的更大止状，更龐大的蛋白質擠占烹棉，并且掙扎著進入血液。 所以 - 現(xiàn)代時尚飲食的神靈可能會因為這樣說而打倒我 - 碳水化合物是非常重要的怯疤。 蛋白質后吃一些純碳水化合物使色氨酸有機會進入血液浆洗，而沒有其他所有大蛋白質都會阻礙。 精制糖（如糖果集峦，白面條和面包）形式的碳水化合物是否定的 - 它們會耗盡腦細胞的線粒體伏社，使它們變得疲憊和老化得更快。 但蜂蜜是一種有差異的碳水化合物 - 抗炎糖的獨特來源少梁，它可以平靜而不是擾亂腦細胞洛口。 睡覺前最好吃矫付，以幫助睡眠周期凯沪。

This is about nothing more than being informed and deliberate about what we eat, and enjoying the amazing powers of the foods so readily available to us. It’s not about expensive supplements, complicated meals, or restrictive diet plans.

這只不過是關于我們吃什么，并且享受我們隨時可以得到的食物的驚人力量买优。 這不是昂貴的補品妨马，復雜的膳食挺举，或限制飲食計劃。

There are loads more foods with exciting stories to tell — their tales just need to continue to be uncovered, shared, and lived.

有令人興奮的故事要講述的食物有更多的食物 - 他們的故事只需要繼續(xù)被發(fā)現(xiàn)烘跺，分享和生活湘纵。

Our brains are our most exciting, powerful tool. Let’s feed them, literally.

我們的大腦是我們最令人興奮，最強大的工具滤淳。 讓我們來喂它們梧喷，從字面上。