隨著人逐漸衰老，大腦也會(huì)退化，認(rèn)知能力會(huì)逐漸下降，要想減緩腦退化，除了保證充足睡眠外，健康的飲食也很重要。一些研究顯示，飲食在大腦健康和預(yù)防腦退化方面起關(guān)鍵作用。那么怎么吃有利于改善認(rèn)知，對大腦有益處呢？下面就介紹幾種“補(bǔ)腦”食物。
? 藍(lán)莓 Add a few handfuls of berries to a salad or your morning smoothie for a big brain boost. Recent research found that as little as 2.5 cups of the flavonoid-rich berries per day for six months tamped down inflammation and significantly improved the speed that the brain could process information. It’s essential to eat blueberries daily to get the benefits.
在沙拉或晨間奶昔中加入幾把漿果，非常有益大腦健康。最新研究發(fā)現(xiàn)，六個(gè)月內(nèi)每天攝入2.5杯富含類黃酮的漿果就可以抑制炎癥，并顯著提高大腦處理信息的速度。每天吃藍(lán)莓對大腦就能起到這些益處。“[Flavonoids] improve brain tissue by depressing inflammation and not allowing oxidative stress to impair brain functioning,” It has to be a regular input of flavonoids, says Mary Ann Lila, director of the Plants for Human Health Institute at North Carolina State University. “You have to eat a serving a day; you can’t just load up on weekends.”
北卡羅來納州立大學(xué)人類健康植物研究所所長瑪麗·安·莉拉說：“類黃酮通過抑制炎癥和阻止氧化應(yīng)激損害大腦功能，從而改善大腦組織?！北仨毝ㄆ跀z入類黃酮才能產(chǎn)生這種效果?！耙ＷC每天的攝入，而不能只是周末一口氣吃個(gè)夠?！?/span>Wild-caught salmon and other fatty fish are high in omega-3 fatty acids, which a 2022 study linked to greater brain volumes, improved abstract reasoning and logical thinking; omega-3s also slow cognitive decline and decrease the risk of developing dementia.
野生三文魚和其他高脂肪魚類富含歐米伽3脂肪酸，2022年的一項(xiàng)研究表明，這種脂肪酸與大腦體積增大、抽象推理和邏輯思維能力提高有關(guān)；還能減緩認(rèn)知能力下降速度，降低癡呆風(fēng)險(xiǎn)。Three pieces of sushi contain around three ounces of salmon—a sufficient amount to get those essential fatty acids and boost brain health, according to Nyree Dardarian, professor at Drexel University.
據(jù)德雷塞爾大學(xué)教授尼里·達(dá)達(dá)里安介紹，三塊壽司中含有大約三盎司三文魚，這一份量的三文魚足以提供人體所需的歐米伽3脂肪酸，對大腦健康有益。Whether you prefer them scrambled, poached, or fried, eggs are chock-full of nutrients like choline and lutein that support brain function. Eating one egg per week is associated with slower rates of cognitive decline.
無論是炒雞蛋、煮雞蛋還是煎雞蛋，都富含膽堿和葉黃素等營養(yǎng)物質(zhì)，這些營養(yǎng)物質(zhì)可以維持大腦運(yùn)轉(zhuǎn)。每周吃一個(gè)雞蛋能減緩認(rèn)知能力下降速度。A morning caffeine jolt can actually provide a brain boost, too.
早晨攝入咖啡因也對大腦有益處。“[Coffee] isn’t building brain cells or providing the fuel for the brain neurotransmission but it does seem to help people with neurological diseases,” Lila explains. “Coffee is helping you to be more alert and helping you concentrate.”
莉拉解釋稱：“（咖啡）并不能生成腦細(xì)胞，也不為大腦神經(jīng)傳遞提供能量，但它似乎確實(shí)能幫助神經(jīng)疾病患者?？Х扔兄谔岣叽竽X敏捷度、集中注意力。”Studies show that the popular beverage could help slow cognitive decline and improve planning and decision-making abilities. But drinking too much coffee could have the opposite effect. Drinking more than six cups of coffee per day was linked to a 53% increase in the risk of dementia.
研究表明，咖啡作為一種人氣飲品，有助于減緩認(rèn)知衰退，提高大腦的規(guī)劃和決策能力。但喝太多咖啡可能會(huì)產(chǎn)生相反的效果。每天喝六杯以上咖啡，癡呆風(fēng)險(xiǎn)增加53%。
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