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吃过能增强记忆力的神奇食物吗?

【中英文对照阅读】记忆食物

如何加强您的记忆功能呢?尽管没有什么可是取代谁一个好觉来增强你的记忆力,但是你的食物选择,包括你的饮食习惯都对加强记忆发挥了作用。许多人注意他们的饮食方面,是否会帮助他们建立或失去肌肉脂肪,但他们忽视想如何能改善记忆的食物。

除了吃记忆食物,适当的膳食份量大小在加强记忆功能上也起着很大的作用。太少食品会使您饥饿分心,而过多的食物会使你想睡觉。选择正确的记忆食物和权衡适当的分量的大小会给你增强记忆功能带来最大的成果。

以下是一些记忆食物,您应该纳入您的饮食中以获得好处,增强记忆。

鲑鱼

在蛋白质方面,最好的一个来源是鲑鱼,因为它是omega - 3脂肪酸的一个很好的来源,而 omega - 3脂肪酸对脑功能的发展是必不可少的。研究表明,鱼油中发现的DHA的补充,有利于发展和维持记忆功能。

其他记忆食物含有大量的omega - 3脂肪酸包括亚麻籽,核桃,鲑鱼,大豆,大比目鱼,虾,鱼,豆腐,扇贝,和冬季壁球。

葵花籽

坚果一直被人高度吹捧为在饮食中获得健康脂肪的一个很好的方式,但许多人忘记,种子也是属于这一类的。葵花籽含有丰富的维生素E ,具有1盎司提供您每日总摄入量的30 %。维生素E是一种主要的抗氧化剂,可以帮助减少你记忆的衰退,从而成为您确保要消费的养分。

维生素E的其他来源的包括小麦胚芽油,干杏仁,红花油,榛子,花生酱,菠菜,西兰花,猕猴桃,芒果。

蓝莓

所有浆果都有提供一些与健康有关的好处,而蓝莓,尤其是增强记忆的动力。之所以被认为是记忆食物,因为它们含有植物化学成分,尤其重要的是扭转了与年龄有关的记忆衰退,对空间记忆有积极的影响。

此外,血糖生成指数表中蓝莓排名较低,这使之成为控制血糖水平的一个良好的水果选择。

瘦牛肉

适当的加入一些瘦牛肉,瘦牛肉中所含的铁可以在增强你的记忆力方面有很大的帮助。虽然大多数人在饮食中已获得足够的铁质,严格遵循的饮食习惯,其他食物主要是鸡,蛋清和鱼类也可作为蛋白质来源但是效率有点低。缺铁可以产生重大影响,损害大脑功能和学习能力,最终减少发展成老年痴呆的风险。所以,确保你没有把含铁的食物从你的食谱中撤掉——尽管,你一直致力于最大程度的减轻体重。

【英文原文对照阅读】

Memory FoodsWhile nothing beats a good sleep for enhancing your memory, the foods that you choose to include in your diet also play a role in how your memory functions. Many pay attention to their diets in terms of whether it’ll help them build muscle or lose fat, but they neglect to think of how food can improve memory.

In addition to eating memory foods, proper meal size plays a big role in how well your memory functions. Too little food will cause you to be distracted by hunger, while too much food will make you want to sleep. Incorporating the right memory foods and proper portion sizes will give you maximum results.

Here are some of the memory foods that you should incorporate into your diet to reap the benefits of memory enhancement.

Salmon

On the protein front, one of the best sources is salmon, as it is a good source of omega-3 fatty acids, which are essential for brain function and development. Studies have suggested that supplementing with DHA, which is found in fish oil, is beneficial for the development and maintenance of memory performance.

Other memory foods that contain high amounts of omega-3 fatty acids include flaxseed, walnut, salmon, soybean, halibut, shrimp, snapper, tofu, scallop, and winter squash.

Sunflower seeds

Nuts have been highly touted as a great way to get healthy fats into your diet, but many people forget that seeds fall into this category too. Sunflower seeds are a rich source of vitamin E, with one ounce providing 30% of your total daily intake. Vitamin E is one of the primary antioxidants that helps decrease the decline of memory as you age, making it one nutrient you’ll want to be sure to consume.

Other sources of vitamin E include wheat germ oil, dry almond, safflower oil, hazelnut, peanut butter, spinach, broccoli, kiwi, and mango.

Blueberries

While all berries provide a number of health-related benefits, blueberries in particular are a memory-boosting powerhouse. They are considered a memory food because they contain a phytochemical that is especially important in reversing the age-related decline of memory, while having a positive influence on spatial working memory.

In addition to this, blueberries rank low on the glycemic index scale, making them a good fruit choice if you are trying to control your blood sugar level.

Lean beef

Including moderate portions of lean beef in your diet is beneficial in enhancing your memory because of its iron content. While most men get enough iron in their diet, those who are on a strict diet and are sticking mostly to chicken, egg whites and fish as sources of protein may be running a bit low.

Iron deficiency can have a big impact on brain function and impair learning abilities, eventually putting you at an increased risk for developing Alzheimer’s disease. So, be sure you aren’t cutting out good sources of iron from your diet -- even if you’re striving for maximum fat loss. 

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