飲食影響神經(jīng)系統(tǒng)健康的5種方式
飲食影響神經(jīng)系統(tǒng)健康的5種方式
The term 'brain food' takes on a whole new meaning when you take your nervous system into account. (Photo: TijanaM/Shutterstock)
Vitamin deficiencies — particularly of the B vitamins, which are important for cellular reactions — can damage essential nerve cells. A well-rounded diet, full of whole grains, fruits and vegetables, is just as essential for your nervous system as it is for your heart health and BMI. Below are five ways your diet affects your brain, spine and your entire central nervous system.
缺乏維生素——尤其是對細(xì)胞反應(yīng)很重要的B族維生素——會損害基本的神經(jīng)細(xì)胞。全面的飲食，包括全谷物，水果和蔬菜，對你的神經(jīng)系統(tǒng)和你的心臟健康和身體質(zhì)量指數(shù)一樣重要。以下是飲食影響大腦、脊椎和整個中樞神經(jīng)系統(tǒng)的五種方式。
1. Brain food
健腦食品
Sardines are a terrific source for omega-3s and vitamin B-12. (Photo: Dani Vincek/Shutterstock)
Your brain is the control center of the nervous system, which means it needs lots of omega-3 fatty acids to keep it healthy. You can find these fats in foods like cold-water oily fish, walnuts, broccoli, flaxseed and beans. These essential fatty acids are also thought to help reduce inflammation throughout the body.
你的大腦是神經(jīng)系統(tǒng)的控制中心，這意味著它需要大量的omega-3脂肪酸來保持健康。你可以在食物中發(fā)現(xiàn)這些脂肪，如冷水油性魚、核桃、西蘭花、亞麻籽和豆類。這些必需脂肪酸也被認(rèn)為有助于減少全身炎癥。
2. Know your Bs
了解你的維生素B
Thiamine, one of the B vitamins, is also important for nerve health. It's usually in enriched products like cereal and pasta, and definitely found in any B-complex vitamins. Speaking of Bs, B12 maintains your myelin sheath, which is what surrounds and protects your nerves. If the sheath is damaged, your nerves can lose function. For those who aren't able to absorb these crucial vitamins through food (sometimes a problem for vegans), a B-complex supplement is highly recommended.
硫胺是維生素B的一種，對神經(jīng)健康也很重要。它通常存在于谷物和意大利面等營養(yǎng)豐富的食品中，當(dāng)然也存在于任何復(fù)合維生素b中。說到維生素B12，維生素B12維持你的髓鞘，髓鞘包圍并保護(hù)你的神經(jīng)。如果鞘受損，你的神經(jīng)就會失去功能。對于那些不能通過食物吸收這些關(guān)鍵維生素的人(有時對素食主義者來說是一個問題)，強(qiáng)烈建議服用復(fù)合維生素b。
3. Go green
綠色飲食
Seaweed makes a tangy, nutritious, delicious salad. (Photo: Foodio/Shutterstock)
Green leafy vegetables, and not just those found on terra firma, can help heal your nervous system. They're high in B-complex vitamins, vitamin C, vitamin E and magnesium, all of which keep your neurotransmitters synthesized and circulating along nicely. Sea vegetables (you guessed it: seaweed) can also assist in proper nervous system functioning.
綠葉蔬菜，不僅僅是那些在陸地上發(fā)現(xiàn)的蔬菜，可以幫助治愈你的神經(jīng)系統(tǒng)。它們富含b族復(fù)合維生素、維生素C、維生素E和鎂，所有這些都能讓你的神經(jīng)遞質(zhì)合成并很好地循環(huán)。海菜(你猜對了:海藻)也能幫助神經(jīng)系統(tǒng)正常運(yùn)作。
4. Embrace complex carbs
接受復(fù)雜的碳水化合物
Your body and brain need energy, which they get from glucose, which is found largely in carbohydrates. Not all carbs are created equal, however. White bread and potato chips will make your body "crash" after the initial sugar spike; instead, aim for whole grain pastas and rice. They release energy slowly, letting your brain function in a stable fashion.
你的身體和大腦需要能量，這些能量來自葡萄糖，而葡萄糖主要存在于碳水化合物中。然而，并不是所有的碳水化合物都是一樣的。白面包和薯片會讓你的身體在最初的糖分飆升后“崩潰”;相反，可以選擇全谷物意大利面和米飯。它們緩慢地釋放能量，讓你的大腦以一種穩(wěn)定的方式運(yùn)作。
5. Break up with sugar
與糖分手
Sugar — it's in everything. (Photo: Africa Studio/Shutterstock)
Alcohol, packaged foods, sugary sodas, microwave meals ... excess sugar is an additive in just about everything we eat. But that doesn't mean you shouldn't try to cut back when possible. Too much sugar can impair cognitive skills because it releases that feel-good chemical dopamine, a key ingredient in our brain's reward system. We also now know that sugar is addictive, so practicing moderation is crucial, particularly if you're prone to a sweet tooth.
酒精、包裝食品、含糖蘇打水、微波食品……過量的糖是我們吃的任何東西的添加劑。但這并不意味著你不應(yīng)該在可能的時候試圖減少。過多的糖會損害認(rèn)知能力，因為它會釋放讓人感覺良好的化學(xué)物質(zhì)多巴胺，多巴胺是我們大腦獎勵系統(tǒng)的關(guān)鍵成分。我們現(xiàn)在也知道糖是會上癮的，所以適度飲食是至關(guān)重要的，尤其是如果你喜歡吃甜食的話。
