生活百态：吃什么能增强记忆力

 吃什么能增强记忆力

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.

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。

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.

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。

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

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。

Salmon¹

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, walnut², salmon, soybean, halibut, shrimp³, snapper, tofu, scallop, and winter squash.

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。

Sunflower seeds

Nuts have been highly touted⁴ 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 intake⁵. Vitamin E is one of the primary antioxidants that helps decrease the decline of memory as you age, making it one nutrient⁶ you’ll want to be sure to consume.

Other sources of vitamin E include wheat germ oil, dry almond, safflower oil, hazelnut, peanut butter, spinach⁷, broccoli⁸, kiwi, and mango.

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。

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 spatial⁹ 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.

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。

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 impair¹⁰ 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.

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。

1 salmon   

n.鲑，大马哈鱼，橙红色的

参考例句：

• We saw a salmon jumping in the waterfall there.我们看见一条大马哈鱼在那边瀑布中跳跃。
• Do you have any fresh salmon in at the moment?现在有新鲜大马哈鱼卖吗？

2 walnut   

n.胡桃，胡桃木，胡桃色，茶色

参考例句：

• Walnut is a local specialty here.核桃是此地的土特产。
• The stool comes in several sizes in walnut or mahogany.凳子有几种尺寸，材质分胡桃木和红木两种。

3 shrimp   

n.虾，小虾；矮小的人

参考例句：

• When the shrimp farm is built it will block the stream.一旦养虾场建起来，将会截断这条河流。
• When it comes to seafood,I like shrimp the best.说到海鲜，我最喜欢虾。

4 touted   

v.兜售( tout的过去式和过去分词 )；招揽；侦查；探听赛马情报

参考例句：

• She's being touted as the next leader of the party. 她被吹捧为该党的下一任领导人。
• People said that he touted for his mother and sister. 据说，他给母亲和姐姐拉生意。 来自辞典例句

5 intake   

n.吸入，纳入；进气口，入口

参考例句：

• Reduce your salt intake.减少盐的摄入量。
• There was a horrified intake of breath from every child.所有的孩子都害怕地倒抽了一口凉气。

6 nutrient   

adj.营养的，滋养的；n.营养物，营养品

参考例句：

• Magnesium is the nutrient element in plant growth.镁是植物生长的营养要素。
• The roots transmit moisture and nutrient to the trunk and branches.根将水分和养料输送到干和枝。

7 spinach   

n.菠菜

参考例句：

• Eating spinach is supposed to make you strong.据说吃菠菜能使人强壮。
• You should eat such vegetables as carrot,celery and spinach.你应该吃胡萝卜、芹菜和菠菜这类的蔬菜。

8 broccoli   

n.绿菜花，花椰菜

参考例句：

• She grew all the broccoli plants from seed.这些花椰菜都是她用种子培育出来的。
• They think broccoli is only green and cauliflower is only white.他们认为西兰花只有绿色的，而菜花都是白色的。

9 spatial   

adj.空间的，占据空间的

参考例句：

• This part of brain judges the spatial relationship between objects.大脑的这部分判断物体间的空间关系。
• They said that time is the feeling of spatial displacement.他们说时间是空间位移的感觉。

10 impair   

v.损害，损伤；削弱，减少

参考例句：

• Loud noise can impair your hearing.巨大的噪音有损听觉。
• It can not impair the intellectual vigor of the young.这不能磨灭青年人思想活力。