This short presentation lists nutrients critical for alertness, memory, cognition and mood and provides examples of foods which contain high concentrations of such nutrients.
This short presentation lists nutrients critical for alertness, memory, cognition and mood and provides examples of foods which contain high concentrations of such nutrients.
Brain food refers to different foods that help boost the production or contribute to the overall health of the brain.
健腦食品是指有助於提高大腦運作功能或對大腦的整體健康作出貢獻的不同的食物。
Brain food can be split into four categories, all of which prove essential in maintaining a healthy brain. The brain food categories are fats, proteins, carbohydrates and antioxidants.
健腦食品可以分為四大類,所有四大類食品對保持一個健康的大腦都被證明是必要的。
健腦食品類是脂肪,蛋白質,碳水化合物和抗氧化劑。
營養素(英語:Nutrient,又稱為養分)是人體所需的一些物質。
=============================================
A nutrient is a chemical that an organism needs to live and grow or a substance used in an organism's metabolism which must be taken in from its environment. They are used to build and repair tissues, regulate body processes and are converted to and used as energy. Methods for nutrient intake vary, with animals and protists consuming foods that are digested by an internal digestive system, but most plants ingest nutrients directly from the soil through their roots or from the atmosphere.
營養是一個有機體在生活和成長需要的化學物質或是一個有機體的新陳代謝中使用的物質而它必須從外在環境取得。
他們用來建立和修復組織,調節身體機能和被轉換和當作能源使用。
營養攝入的方法有所不同,動物和原生生物是由內部消化系統消化食物,但大多數植物直接從土壤中通過根部攝取養分或從大氣中。
主要分為人體需求量較大的宏量營養素和需求量較小的微量營養素。其中宏量營養素包括碳水化合物、脂肪、纖維素、蛋白質以及水。微量營養素包括礦物質和維生素。
Macronutrients大量营养素
The classes of chemical compounds humans consume in the largest quantities and which provide bulk energy are carbohydrates, proteins, and fats. Water and atmospheric oxygen also must be consumed in large quantities, but are not always considered "food" or "nutrients".
Definition: Nutrients that the body uses in relatively large amounts - proteins, carbohydrates, and fats. This is as opposed to micronutrients, which the body requires in smaller amounts, such as vitamins and minerals. Macronutrients provide calories to the body as well as performing other functions.
Micronutrients are nutrients required by humans and other organisms throughout life in small quantities to orchestrate a range of physiological functions. For people, they include dietary trace minerals in amounts generally less than 100 milligrams/day - as opposed to macrominerals which are required in larger quantities. The microminerals or trace elements include at least iron, cobalt, chromium, copper, iodine, manganese, selenium, zinc and molybdenum. Micronutrients also include vitamins, which are organic compounds required as nutrients in tiny amounts by an organism.
The Dietary Guidelines for Americans are jointly issued and updated every 5 years by the Department of Agriculture (USDA) and the Department of Health and Human Services (HHS).
They provide authoritative advice for Americans ages 2 and older about consuming fewer calories, making informed food choices, and being physically active to attain and maintain a healthy weight, reduce risk of chronic disease, and promote overall health.
The Dietary Guidelines for Americans recommends this distribution for the energy nutrients:
Fat: 20 - 35% of total calories (average 30%)
Protein: 10 – 35% (average 15%)
Carbohydrates: 45 – 65% (average 55%)
Some healthy diets, like the Mediterranean Diet, promote 40% of calories from fat, but the fat must be olive oil, fish oil and nuts. Alcohol is the fourth energy-producing nutrient, and it is recommended in moderation, if at all.
美國人的膳食指南建議的能量,營養素分佈:脂肪:總熱量的20 - 35%(平均30%)蛋白質:10 - 35%(平均15%)碳水化合物:45 - 65%(平均55%)一些健康的飲食,像地中海飲食,促進40%的熱量來自脂肪,但脂肪必須是橄欖油,魚油和堅果。酒精是第四能源生產的營養,適度,並建議,如果在所有。
===================================================================================
Carbohydrates, protein and fat represent the three macronutrients you need to sustain normal biochemical functions and stay energized for the challenges of daily life. A well-balanced diet involves eating a certain percentage per day from each nutrient group. The "Dietary Guidelines for Americans 2010" follows an approximate recommended ratio of 3:1:1, or 60 percent carbohydrates, 20 percent protein and 20 percent fat. However, the ratio can vary based on your specific daily calorie needs to maintain or lose weight.
=====================================================================================
Based on years of research that examined the relationship between nutrient intake and disease prevention, generally-accepted ranges have been established for carbohydrates, fat and protein intake. These healthy ranges also help to ensure that a person is getting a sufficient intake of other essential nutrients, vitamins, and minerals. The recommendations are:
45% to 65% of calories eaten should come from carbohydrates.
20% to 35% of calories eaten should come from fat.
10% to 35% of calories eaten should come from protein*.
The SparkDiet takes a middle-of-the-road approach with these ranges. Our specific breakdown is approximately 50% carbohydrates, 30% fat and 20% protein, all of which fall into the healthy ranges above.
=====================================================================
Not every food that fits in the above list is considered optimum brain food. Instead specific types of the above are most likely to be beneficial to the brain when consumed. Fats that contribute to brain health, for example, generally refer to Omega-3 fatty acids.
不是所有符合上述列表中的每一種食物,被認為是最佳的健腦食品。而是當食用一些符合上述特定類型的食物時,對大腦是有益的。例如,脂肪,有助於大腦健康,一般指的Omega-3脂肪酸。Omega-3 fatty acids are considered brain food because they perform two important functions in the brain. They maintain mood balance, and they assist in retaining memory. These foods include eggs, fish, walnuts, pumpkin seeds, and flax. Canola oil and soy oil are also good choices for foods containing Omega-3. Other types of fats like vegetable oils tend to be high in Omega-6 fatty acids. Research suggests that too much Omega-6 may be detrimental to brain health and may cause depression.
Omega-3脂肪酸被認為是健腦的食物,因為他們的表現在大腦中的兩個重要的功能。他們保持情緒平衡,並協助保持記憶。這些食物包括蛋,魚,核桃,南瓜子,亞麻。菜籽油和豆油也是為含有Omega-3的食物不錯的選擇。其他類型的脂肪如植物油是含較高的Omega-6脂肪酸。研究表明,過多的Omega-6可能不利大腦的健康,也可能會導致抑鬱症。
Not every food that fits in the above list is considered optimum brain food. Instead specific types of the above are most likely to be beneficial to the brain when consumed. Fats that contribute to brain health, for example, generally refer to Omega-3 fatty acids.
例如,脂肪,有助於大腦健康,一般指的Omega-3脂肪酸。
Omega-3脂肪酸被認為是健腦的食物,因為他們的表現在大腦中的兩個重要的功能。他們保持情緒平衡,並協助保持記憶。
Omega-3 fatty acids are considered brain food because they perform two important functions in the brain. They maintain mood balance, and they assist in retaining memory.
These foods include eggs, fish, walnuts, pumpkin seeds, and flax. Canola oil and soy oil are also good choices for foods containing Omega-3.
這些食物包括蛋,魚,核桃,南瓜子,亞麻。菜籽油和豆油也是為含有Omega-3的食物不錯的選擇。
亚麻籽 (胡麻)
球芽甘藍brussels sprouts
Other types of fats like vegetable oils tend to be high in Omega-6 fatty acids. Research suggests that too much Omega-6 may be detrimental to brain health and may cause depression.
其他類型的脂肪如植物油是含較高的Omega-6脂肪酸。研究表明,過多的Omega-6可能不利大腦的健康,也可能會導致抑鬱症。
===========================================================================
===============================================================================
In biochemistry, eicosanoids (preferred IUPAC name icosanoids) are signaling molecules made by oxidation of 20-carbon fatty acids. They exert complex control over many bodily systems, mainly in inflammation or immunity, and as messengers in the central nervous system. The networks of controls that depend upon eicosanoids are among the most complex in the human body.
Eicosanoids are derived from either omega-3 (ω-3) or omega-6 (ω-6) fatty acids. The ω-6 eicosanoids are generally pro-inflammatory; ω-3s are much less so. The amounts and balance of these fats in a person's diet will affect the body's eicosanoid-controlled functions, with effects on cardiovascular disease, triglycerides, blood pressure, and arthritis. Anti-inflammatory drugs such as aspirin and other NSAIDs act by downregulating eicosanoid synthesis.
There are at multiple subfamilies of eicosanoids, including the prostaglandins, prostacyclins, the thromboxanes, lipoxins and the leukotrienes. For each, there are two or three separate series, derived either from an ω-3 or ω-6 EFA. These series' different activities largely explain the health effects of ω-3 and ω-6 fats.
================================================================================
In biochemistry, eicosanoids (preferred IUPAC name icosanoids) are signaling molecules made by oxidation of 20-carbon fatty acids. They exert complex control over many bodily systems, mainly in inflammation or immunity, and as messengers in the central nervous system. The networks of controls that depend upon eicosanoids are among the most complex in the human body.
在生物化學中,類花生酸(又稱為類二十烷酸)是由含二十個碳的多不飽和脂肪酸衍生而來的脂類中的一個家族。他們行使許多身體複雜系統的控制權,主要集中在炎症或免疫,並充當中樞神經系統的使者。
Eicosanoids are derived from either omega-3 (ω-3) or omega-6 (ω-6) fatty acids. The ω-6 eicosanoids are generally pro-inflammatory; ω-3s are much less so. The amounts and balance of these fats in a person's diet will affect the body's eicosanoid-controlled functions, with effects on cardiovascular disease, triglycerides, blood pressure, and arthritis. Anti-inflammatory drugs such as aspirin and other NSAIDs act by downregulating eicosanoid synthesis.
類二十烷酸是來自於Omega-3或Omega-6脂肪酸。 Omega-6類花生酸類物質一般親炎症,Omega-3脂肪酸屬抗炎症。在一個人的飲食習慣中這些脂肪酸的量和平衡,會影響人體的類花生酸的控制功能,導致心血管疾病、甘油三酯、血壓和關節炎。消炎藥如阿司匹林和其他非甾體抗炎藥的作用就是下調類花生酸的合成。
There are at multiple subfamilies of eicosanoids, including the prostaglandins, prostacyclins, the thromboxanes, lipoxins and the leukotrienes. For each, there are two or three separate series, derived either from an ω-3 or ω-6 EFA. These series' different activities largely explain the health effects of ω-3 and ω-6 fats.
花生酸類物質有多個亞科類,包括前列腺素、前列環素、血栓素、脂氧素和白三烯。對於每一個亞科類,又有兩個或三個獨立的系列,無論是從來自ω-3或ω-6的全民教育。這些系列的不同的活動在很大程度上解釋ω-3和ω-6脂肪對健康的影響。
Eicosanoids are derived from either omega-3 (ω-3) or omega-6 (ω-6) fatty acids. The ω-6 eicosanoids are generally pro-inflammatory; ω-3s are much less so. The amounts and balance of these fats in a person's diet will affect the body's eicosanoid-controlled functions, with effects on cardiovascular disease, triglycerides, blood pressure, and arthritis. Anti-inflammatory drugs such as aspirin and other NSAIDs act by downregulating eicosanoid synthesis.
類花生酸是來自於Omega-3或Omega-6脂肪酸。 Omega-6類花生酸類物質一般親炎症,Omega-3脂肪酸屬抗炎症。在一個人的飲食習慣中這些脂肪酸的量和平衡,會影響人體的類花生酸的控制功能,導致心血管疾病、甘油三酯、血壓和關節炎。消炎藥如阿司匹林和其他非甾體抗炎藥的作用就是下調類花生酸的合成。
Brain food derived from protein affects the neurotransmitters of the brain. Eggs and fish are both excellent protein sources because they both contain Omega-3. Another good choice is any product made from dairy. Beans are also excellent and serve as both carbohydrates and protein.
含有蛋白質的健腦食物會影響大腦中的神經傳遞物質。雞蛋和魚都是很好的蛋白質來源,因為它們都含有的Omega-3。另一個不錯的選擇是任何的乳製品。豆也很好,因為含有碳水化合物和蛋白質。
==================================================================
Protein function:
• Protein should account for 10% to 20% of the calories consumed each day. Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue.
Protein sources:
• Amino acids are the building blocks of protein and are found in a variety of foods. Meat, milk, cheese, and egg are complete proteins that have all the essential amino acids. Other sources of protein include whole grains, rice, corn, beans, legumes, oatmeal, peas, and peanut butter. For vegetarians, vegans and/or those who do not eat meat, fish, eggs, or dairy products, it is important to eat a variety of these other foods in order to get enough protein.
含有蛋白質的健腦食物會影響大腦中的神經傳遞物質。
Protein function:
• Protein should account for 10% to 20% of the calories consumed each day. Protein is essential to the structure of red blood cells, for the proper functioning of antibodies resisting infection, for the regulation of enzymes and hormones, for growth, and for the repair of body tissue.
===============================================================================
胺基酸(英文:Amino acid)是構成蛋白質的基本單位,賦予蛋白質特定的分子結構形態,使他的分子具有生化活性。蛋白質是生物體內重要的活性分子,包括催化新陳代謝的酵素和酶。
Most neurotransmitters are made from amino acids obtained from the protein in food you consume. Neurotransmitters are the brain chemicals that motivate or sedate, focus or frustrate. Their complex interaction is what shifts your mood and changes your mind. Neurotransmitters wag the tail of tadpoles and wage the tale of humanity.
大多數神經遞質是來自於食物中的蛋白質的氨基酸。神經遞質是大腦化學物質激勵或穩重,集中或阻撓。他們的複雜的相互作用是什麼改變你的心情,改變你的頭腦。神經遞質搖擺尾巴的蝌蚪和發動人類的故事。
==============================================================================
尤其是蛋白質的必要胺基酸,在體內轉化成訊息傳遞者—神經傳導素,負責對腦部與全身發號施令。對於這些嵌入細胞膜的神經傳導素,蛋白質也用於建立小型接收器或是基地台。因此,如果細胞要能夠”收聽”到任何訊息,蛋白質是主要的助力。
Carbohydrates provide energy, and one of the worst choices for the brain is forgoing meals. Skipping a meal can actually make one less sharp mentally, affect ability to concentrate, and make one feel tired physically. Not all carbohydrates are considered equally good brain food. The best appear to be starchy carbs like potatoes, winter squash, corn, beets, and cooked carrots. Starchy carbs tend to regulate the body’s glucose levels and provide energy without sugar crashes.
碳水化合物能夠提供能量,對大腦的最糟糕的選擇之一是放棄餐。跳過一餐,會讓一個人的精神敏銳度下降,影響集中精力的能力,並會使人感到身體疲累。不是所有的碳水化合物都被認為是同樣很好的健腦食品。最好的似乎是含澱粉的碳水化合物,如土豆,冬瓜,玉米,甜菜,煮熟的胡蘿蔔。澱粉類碳水化合物可以調節體內的葡萄糖水平,並提供能源,以防身體產生暫時性低血糖反映。
Antioxidant brain food has been shown to help sustain memory and to keep people smarter for longer. Antioxidants are also excellent for their anti-aging and cancer fighting properties. Most fruits and vegetables contain some anti-oxidants but some contain more than others. Leafy green vegetables, and berries are some of the best. Most experts recommend eating a variety of vegetables, in season, to get the most benefit from brain food antioxidants.
抗氧化的健腦食品已被證明有助於保持記憶和保持思緒聰明更長的時間。抗氧化劑同時擁有很好的抗衰老性和抗癌性。大多數水果和蔬菜中都含有的抗氧化劑,但其中一些含量特別多。綠葉蔬菜和漿果就是屬於這類。大多數專家建議多吃各種當季應時的蔬菜來攝取健腦的抗氧化劑,從而獲得最大的利益。
氧化是一種使電子自物質轉移至氧化劑的化學反應,過程中可生成自由基,進而啟動鏈反應。當鏈反應發生在細胞中,細胞受到破壞或凋亡。Since free radicals contain an unpaired electron they are unstable and reach out and capture electrons from other substances in order to neutralize themselves. This initially stabilizes the free radical but generates another in the process. Soon a chain reaction begins and thousands of free radical reactions can occur within a few seconds on the primary reaction.
Free radicals are molecules produced when your body breaks down food, or by environmental exposures like tobacco smoke and radiation. Free radicals can damage cells, and may play a role in heart disease, cancer and other diseases.
======================================================================================
抗氧化劑是指能減緩或防止氧化作用的分子。抗氧化劑則能去除自由基,終止連鎖反應並且抑制其它氧化反應,同時其本身被氧化。
Antioxidants are substances that may protect your cells against the effects of free radicals.
===================================================================
包括蔬菜、水果、穀物、蛋類、肉類、豆類和堅果在內的許多食物中都含有抗氧化劑。像番茄紅素和維生素C這樣的抗氧化劑易在長時間的儲存和烹煮下受到破壞。相比之下其他一些抗氧化劑比如全麥穀物和茶葉等食品中含有的多酚類抗氧化劑更為穩定。加工或烹飪食品對其中所含抗氧化劑的影響是較為複雜的,既可能增加抗氧化劑的生物利用度,比如蔬菜中的油溶性類胡蘿卜素用油烹飪後更易被吸收利用;也可能因加工過程中暴露於空氣中而使抗氧化劑受到損失
=======================================================================================
Antioxidant substances include
Beta-carotene (β胡蘿蔔素)
Lutein (葉黃素)
Lycopene (茄紅素)
Selenium (硒 ㄒㄧ )
Vitamin A
Vitamin C
Vitamin E
Antioxidants are found in many foods. These include fruits and vegetables, nuts, grains, and some meats, poultry and fish.
=================================================================================================
β胡蘿蔔素是一種強力的抗氧化劑,也是類胡蘿蔔素家族中的主導成員。類胡蘿蔔素共600種左右,是深綠葉蔬菜及黃、橘色蔬果的成分。β胡蘿蔔素異於此家族其他成員之處在於,它是維他命A的前身,意即只要人體需要,它就會轉變為維他命A。
葉黃素Lutein為一種天然存在於蔬果中的類胡蘿蔔素,如甘藍、菠菜、芥菜、深綠色花椰菜、玉米等蔬菜葉片中;奇異果、葡萄、柳橙汁、綠皮胡瓜、以及數種南瓜中,含有30﹪~50﹪的葉黃素。
葉黃素是一個很好的抗氧化劑,保護細胞避免受自由基的傷害。
葉黃素存在於人體的眼睛、皮膚、血清、子宮頸、腦部、心臟、胸部等,來維持這些部位的健康,尤其對眼睛特別重要。
但人體沒有辦法自己合成,必須要由食物中才可獲得。
茄紅素(Lycopene)是一種天然的類胡蘿蔔素色素,蕃茄、西瓜及紅葡萄柚呈紅色,即是含茄紅素的關係。茄紅素在體內可發揮抗氧化作用,消除自由基,而自由基是人體疾病及老化的元兇。研究指出,茄紅素可以減少心臟疾病、紫外線對皮膚的傷害及癌症的發生, 是繼葡萄籽之後受到廣泛矚目的超級抗氧化劑。
硒是人體必需的微量元素,是有效的抗氧化劑和自由基清除劑。硒與維生素E相輔相乘,兩者都是抗氧化劑,可以減緩老化,幫助維持組織的柔軟性。 硒還有抗癌和活化免疫系統的作用。研究顯示,硒能預防某些癌症和腫瘤。人體缺硒會增加罹患乳癌、大腸癌、肺癌和攝護腺癌的機率。
In all, eating a diet rich in brain food can make for varied and interesting meals. Such a diet is also considered by nutritionists to be near optimum in terms of maintaining healthy weight. Thus what is good for the brain benefits the rest of the body as well.
總之,吃含有豐富健腦食品的飲食,可以為餐點帶來不同種類和樂趣。這樣的飲食也被營養學家認為是保持健康體重的最佳方式。因此,凡是對大腦有利的事一定也有益於身體的其他部位。