【中英文對照閱讀】記憶食物

如何加強您的記憶功能呢?盡管沒有什么可是取代誰一個好覺來增強你的記憶力，但是你的食物選擇，包括你的飲食習慣都對加強記憶發揮了作用。許多人注意他們的飲食方面，是否會幫助他們建立或失去肌肉脂肪，但他們忽視想如何能改善記憶的食物。

除了吃記憶食物，適當的膳食份量大小在加強記憶功能上也起著很大的作用。太少食品會使您饑餓分心，而過多的食物會使你想睡覺。選擇正確的記憶食物和權衡適當的分量的大小會給你增強記憶功能帶來最大的成果。

以下是一些記憶食物，您應該納入您的飲食中以獲得好處，增強記憶。

鮭魚

在蛋白質方面，最好的一個來源是鮭魚，因為它是omega - 3脂肪酸的一個很好的來源，而 omega - 3脂肪酸對腦功能的發展是必不可少的。研究表明，魚油中發現的DHA的補充，有利于發展和維持記憶功能。

其他記憶食物含有大量的omega - 3脂肪酸包括亞麻籽，核桃，鮭魚，大豆，大比目魚，蝦，魚，豆腐，扇貝，和冬季壁球。

葵花籽

堅果一直被人高度吹捧為在飲食中獲得健康脂肪的一個很好的方式，但許多人忘記，種子也是屬于這一類的。葵花籽含有豐富的維生素E ，具有1盎司提供您每日總攝入量的30 %。維生素E是一種主要的抗氧化劑，可以幫助減少你記憶的衰退，從而成為您確保要消費的養分。

維生素E的其他來源的包括小麥胚芽油，干杏仁，紅花油，榛子，花生醬，菠菜，西蘭花，獼猴桃，芒果。

藍莓

所有漿果都有提供一些與健康有關的好處，而藍莓，尤其是增強記憶的動力。之所以被認為是記憶食物，因為它們含有植物化學成分，尤其重要的是扭轉了與年齡有關的記憶衰退，對空間記憶有積極的影響。

此外，血糖生成指數表中藍莓排名較低，這使之成為控制血糖水平的一個良好的水果選擇。

瘦牛肉

適當的加入一些瘦牛肉，瘦牛肉中所含的鐵可以在增強你的記憶力方面有很大的幫助。雖然大多數人在飲食中已獲得足夠的鐵質，嚴格遵循的飲食習慣，其他食物主要是雞，蛋清和魚類也可作為蛋白質來源但是效率有點低。缺鐵可以產生重大影響，損害大腦功能和學習能力，最終減少發展成老年癡呆的風險。所以，確保你沒有把含鐵的食物從你的食譜中撤掉——盡管，你一直致力于最大程度的減輕體重。

【英文原文對照閱讀】

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.