文章来源:
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. 实际的
如果我们被告知通过吸收的内容来加速和保护我们的头脑，我们如何用实际食物来改善我们的大脑健康？
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.
随着互联网充斥着来自睿智，哲学类型的报价，每天早上可以选择的丰富的8AM前的生活窍门以及价值超过110亿美元的自助行业，“喂养我们的思想”的想法已经采用 在某种颜色上。 我们建议我们沉浸在伟大思想的写作中，拓宽我们的精神视野，创造并遵循个人的格言。 正确如此。 喂食。
But I want to think about this a bit more literally: how about feeding our minds with the food we eat?
但我想从字面上思考这个问题：如何将我们的思想与我们吃的食物联系起来？
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*
我只会提到一个明智的哲学类型的引用，这就是：
“如果一个人吃得不好，一个人思考不好，爱好，睡得好。”*
- 弗吉尼亚伍尔夫*
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.
有新兴的科学表明，某些日常食物具有复杂的特性，这些特性帮助我们的大脑完成它们的工作 - 即感觉良好，集中精力，酣睡。
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.
这并不令人惊讶，真的。 我们可以在我们的嘴里放入药片，消化它们，并发现我们可以缓解抑郁，焦虑，睡眠问题和压力。 当然，想象我们吃的食物可以做同样的事情并不是一个巨大的延伸 - 但是以更自然，可持续，无副作用的自由方式。
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.
古代文化已经有数百年的历史了，但是 - 正如许多事情一样 - 它让我们花了一些时间来完成这个循环。 有了西方科学和长期的整体知识，使用和享受食物是一种养活我们思想的方式，这是一个相当令人信服的例子。
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.
在英国，我们五分之一的人受到焦虑或抑郁的影响，近一半受到慢性压力的影响; 痴呆症的发生率相当可观; 加上人们越来越意识到称为脑现象的'现代流行病'。 对于探索解决思想相关问题的方法来说，时间感觉相当成熟，这些问题完全在我们的控制范围之内，并且每天都可用，并且不涉及处方。
So what does it mean, as Woolf so simply put it, to “dine well”?
那么，正如伍尔夫所说的那样，它是什么意思，“好好吃”呢？
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.
这里有很多知识 - 甚至还有我们还不了解的知识。 根据我自己的生物发酵自我实验和大量的研究，下面是我的五大令人敬畏的精神食品，可能已经在你的柜子里了。 同样重要的是对他们的魔法工作方式的简短解释 - 因为任何人最后需要的是另一个“吃这个！”/“永远不要吃这个！”来盲目记忆; 现在是时候我们接受了为什么和如何的故事。
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.
姜黄是一种与姜密切相关的根。 它含有姜黄素，这是绝对的大脑奇迹。 它可以调节脑中血清素的水平，通过停止酶的分解 - 让它在我们的大脑周围跑来跑去，让我们感觉很好，睡得很好。 它也是一种能够保持脑细胞平静和快乐并促进神经细胞生长的出色抗炎药物。 真棒记忆。 最好吃黑胡椒，使其易于吸收。
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.
欧芹是家里最好的草本植物。 它含有丰富的维生素C（比橙子还要多） - 已知这可以直接降低称为CRP的特别讨厌的炎症的水平。 它含有木犀草素，它帮助海马 - 记忆和学习发生 - 做它的事情。 它还含有丰富的抗氧化黄酮类化合物，可以中和浮游的自由基，因此它们不会损伤和老化细胞。
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。 发酵食品 - 比如味噌 - 重新平衡我们的肠道细菌，这种疾病排除了各种各样的问题。 肠道中过多的“坏细菌”会产生有毒的副产物，这对脑部非常不利并且会破坏5-羟色胺的生成。 味噌有助于防止这一点。 为了应对压力，可以使用“大麦”版本（它会在标签上说出）来解决焦虑的强效解毒剂 - 它含有磷脂酰丝氨酸，它可以减少压力荷尔蒙皮质醇。
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.
核桃看起来像小脑子有很好的理由。 它们含有抗炎多酚，能舒缓心烦，疲惫的细胞; 镁，这有助于'突触可塑性'，使大脑更容易重新接线 - 如果你陷入焦虑的反复思考中，这是一个助手; 褪黑激素，它支持自然深度睡眠，使脑细胞可以冷静下来，并获得每晚所需的所有休息; 最后是维生素E，它可以保护和维持脑细胞膜。
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。 色氨酸 - 血清素的基本成分 - 对我们的身体来说真的很难吸收。 它被所有富含色氨酸的食物中存在的更大，更庞大的蛋白质挤占，并且挣扎着进入血液。 所以 - 现代时尚饮食的神灵可能会因为这样说而打倒我 - 碳水化合物是非常重要的。 蛋白质后吃一些纯碳水化合物使色氨酸有机会进入血液，而没有其他所有大蛋白质都会阻碍。 精制糖（如糖果，白面条和面包）形式的碳水化合物是否定的 - 它们会耗尽脑细胞的线粒体，使它们变得疲惫和老化得更快。 但蜂蜜是一种有差异的碳水化合物 - 抗炎糖的独特来源，它可以平静而不是扰乱脑细胞。 睡觉前最好吃，以帮助睡眠周期。
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.
这只不过是关于我们吃什么，并且享受我们随时可以得到的食物的惊人力量。 这不是昂贵的补品，复杂的膳食，或限制饮食计划。
There are loads more foods with exciting stories to tell — their tales just need to continue to be uncovered, shared, and lived.
有令人兴奋的故事要讲述的食物有更多的食物 - 他们的故事只需要继续被发现，分享和生活。
Our brains are our most exciting, powerful tool. Let’s feed them, literally.
我们的大脑是我们最令人兴奋，最强大的工具。 让我们来喂它们，从字面上。