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If?we’re?told?to?fuel/'fju?l/and?protectourminds?by?the?content?weabsorb/?b?s?rb/,?how?can?we?improve?our?brain?health?with?actual?foods?

fuel/'fju?l/

vi. 得到燃料

vt. 供以燃料，加燃料

n. 燃料蟀瞧；刺激因素

absorb/?b?s?rb/

vt. 吸收今豆；吸引峦失；承受鸵荠；理解；使…全神貫注

With?the?internetoverflowing/??uv?'fl?ui?/with?quotes?from?wise/wa?z/,philosophical/?f?l?'sɑf?kl/types,?a?generousabundance/?'b?nd?ns/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,?tobroaden/'br?dn/ourspiritual/‘sp?r?t???l/horizons/h?'ra?zn/,?to?create?and?follow personalmaxims/?m?ks?m/.?And?rightly?so.Feed?away.

overflowing/??uv?'fl?ui?/

n. 溢流商佑，過剩耕挨；溢出物

abundance/?’b?nd?ns/

n. 充裕，豐富

philosophical/?f?l?’sɑf?kl/

adj. 哲學的（等于philosophic）鹃彻；冷靜的

broaden/'br?dn/

vi. 擴大郊闯，變闊；變寬蛛株，加寬

spiritual/‘sp?r?t???l/

adj. 精神的虚婿，心靈的

horizons/h?’ra?zn/

n. [天] 地平線；視野泳挥；眼界然痊；范圍

maxims/?m?ks?m/.

n. 格言；準則屉符；座右銘

But?I?want?to?think?about?this?a?bit?moreliterally/'l?t?r?li/:?how?about?feeding?our?minds?with?the?food?we?eat?

literally/'l?t?r?li/

adv. 照字面地剧浸；逐字地；不夸張地矗钟；正確地唆香；簡直

I’ll?mention?just?one?quote?from?a?wise,philosophicaltype,?which?is?this:

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

There’semerging/?’m?d???/science?which?shows?how?certain,?everyday?foods?have?complexk?m’pl?ks/properties/'prɑp?ti/which?help?our?brains?do?their?thing?—?i.e.?to?feel?good,?to?focus?well,?to?sleepsoundly/'sa?ndli/.

emerging/?’m?d???/

adj. 新興的；出現(xiàn)的吨艇；形成的

sleepsoundly/‘sa?ndli/

adv. 健全地躬它；完全地；穩(wěn)健地东涡；徹底地冯吓；牢固地

It’s?unsurprising,?really.?We?can?put?pills?in?our?mouths,digest/da?'d??st/them,?and?find?ourselvesrelieved/r?'livd/ofdepression,?anxiety/??'za??ti/,?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/s?'sten?bl/,?side-effect?free?way.

digest/da?’d??st/

vt. 消化倘待；吸收；融會貫通

relieved/r?'livd/of

解除组贺；消除凸舵；減輕…之…

sustainable/s?'sten?bl/

adj. 可以忍受的；足可支撐的失尖；養(yǎng)得起的啊奄；可持續(xù)的

side-effect

n. 副作用

Ancient/'en??nt/cultureshave?known?this?for?centuries,?but?— as?with?so?many?things?—?it’s?taking?us a?bit?of?time?to?come?full?circle.?Armed/ɑrmd/with?Western?sciencealongside/?'l??'sa?d/long-heldholistic/ho'l?st?k/knowledge,there’s?a?prettycompelling/k?m'p?l??/case?for?using?and?enjoying?food?as a?way?to?feed?our?minds.

Ancient/'en??nt/cultures

adj. 古代的；古老的掀潮，過時的菇夸；年老的

Armed/ɑrmd/with :provided with

alongside/?’l??'sa?d/

adv. 在旁邊

prep. 在……旁邊

holistic/ho'l?st?k/

adj. 整體的；全盤的

compelling/k?m'p?l??/

adj. 引人注目的仪吧；強制的峻仇；激發(fā)興趣的

One?in?five?of us in?the?UK?are?affected?by?anxiety?or?depression,?and?nearly?half?bychronic/'krɑn?k/stress;?there’s?afairly/'f?rli/terrifying/ ?t?r??fa???/increase?in?rates?ofdementia/d?'m?n??/;?plus?growing?awareness/?? w ?rn?s/of a ‘modern?epidemic/??p?'d?m?k/’?calledbrain fog.?The?time?feels?prettyripe/ra?p/for?exploring?ways?totackle?t?k?l/mind-related?issues?that?are?well?within?all?of?our?control,available/?'vel?bl/to us?daily,?and?don’t?involve?aprescription/pr?'skr?p??n/.

chronic/‘krɑn?k/

adj. 慢性的；長期的邑商；習慣性的

terrifying/ ?t?r??fa???/

adj. 令人恐懼的摄咆；駭人的；極大的

dementia/d?’m?n??/

n. [內(nèi)科] 癡呆

fairly/'f?rli/

adv. 相當?shù)厝硕希还降乜源樱缓喼?/p>

awareness/?? w ?rn?s/

n. 意識，認識恶迈；明白涩金，知道

epidemic/??p?’d?m?k/

adj. 流行的；傳染性的

ripe/ra?p/

adj. 熟的暇仲，成熟的步做；時機成熟的

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

There’s?a?wealth?of?knowledge?out?there?—?and?even?more?that?we?don’t?yet?understand.?Based?on my?ownbiohacking?self-experimentsand?a?lot?of?research,?below?are?my?top?five?awesome mind-fueling?foods?that?are?probably?already?in?yourcupboard.?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!”?toblindlymemorize;it’s?time?we?embraced?the?stories?of?why?and?how.

7：14-7：21 ? 7m

Turmeric/'t?m?r?k/is a?root,?closely?related?toginger.?It?containscurcumin,?which?is an?absolute?wonder?for?the?brain.?It?regulates?the?levels?ofserotoninin?our?brains,?by?putting?a?stop?to?theenzymeswhich break?it?down?—?giving?it?freedom?to?run?round?our?brain?making?us?feel?good?and?sleep?well.?It’s?also?abrilliantanti-inflammatorythat?keeps?brain?cells?calm?and?happy,?and?promotes?the?growth?ofnervecells.?Awesome?for?memory.?Best?eaten?with?blackpepper,?to?make?it?easilyabsorbable.

Turmeric/‘t?m?r?k/

n. 姜黃；姜黃根粉末

Parsleyis?the?bestherbto?have?in?the?house.?It’s?full?of?vitamin?C (way?more?than?oranges)?—?which?is?known?to?directly?reduce?levels?of a?particularlynastyinflammatory?called?CRP.?It?containsluteolin,?which?helps?thehippocampus—?where?memory?and?learning?happen?— to do?its?thing.?It’s?also?rich?inantioxidantflavonoids,?which?run?aroundneutralizingfloating?freeradicalsso?they can’t?damage?and?age?cells.

Miso.Fermentedfoods?—?like?miso?—?rebalance?ourgut?bacteria,?which?sorts?out?all?manner?ofwoes.?Too?much?‘bad?bacteria’?in?the?gut?createstoxicby products,?which?are?horrible?for?the?brainanddisruptserotoninproduction.?Miso?helps?prevent?this.?And?to?counter?stress,?get?the?‘barley’?version?(it’ll?say?it on?the?label)?for?a?powerfulantidotetoanxiety— it?containsphosphatidylserine,which?reduces?the?stresshormonecortisol.

Walnutslook?liketeenybrains?for?good?reason.?They?contain?anti-inflammatorypolyphenolswhichsootheupset,?tired?cells;magnesium,?which?aids?‘synapticplasticity’,?making?it?easier?for?thebrain?to?rewire?itself?— a?helping?hand?if?you’re?stuck?inanxiousrepeated?thoughts;melatonin,?which?supports?natural?deep?sleep?so?that?brain?cells?canchill?out?and?get?all?the?rest?they?need?each night;?and?finally,?vitamin?E,?which?protects?and?maintains?brain?cellmembranes.

Honey.Tryptophan—?the?building?block?ofserotonin— is?really?hard?for?our?bodies?toabsorb.?It?gets?crowded?out?by?the?bigger,bulkierproteinsthat?exist?in?alltryptophan-rich?foods,?andstrugglesto?enter?thebloodstream.?So —?and?the?gods?of?modern?fad?diets?may?strike?me?down?for?saying?so —?carbs?are?super?important.?Eating?some?purecarbsafterproteingives?thetryptophana?chance?to?enter?the?bloodstream,?without?all?the?other?bighulkingproteins?getting?in?the?way.?Carbs?in?the?form?ofrefinedsugars?(like?sweets,?white?pasta?and?bread)?are?a?no-no?—?theydepletebrain?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,?braincells.Best?eaten?before?bed?to?help?with?the?sleep?cycle.

This?is?aboutnothing?more?thanbeing?informed?anddeliberateabout?what?we?eat,?and?enjoying?the?amazing?powers?of?the?foods?so?readily?available?to?us.?It’s?not?about?expensive?supplements,complicated?meals,?orrestrictivediet?plans.

There?are?loads?more?foods?with?exciting?stories?to?tell?—?theirtalesjust?need?to?continue?to beuncovered,?shared,?and?lived.

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

6:04 - 6:20 ?16

時間： 23m

大意：這是一篇講解吃什么讓大腦更健康奈附？ 主要講了姜黃全度，核桃，歐芹斥滤，蜂蜜的對大腦的各種好處将鸵。