吃魚能夠提高記憶,讓心情變好大綱
The claim that fish is good for your brain is not just an old wives' tAle. As your body's control centre, your brain keeps your heart beating, lungs breathing and lets you move, feel and think. That's why it's a good idea to keep your brain in peak working condition.
吃魚對大腦有益並不是無稽之談。作爲身體的控制中心，你的大腦保持着你的心臟跳動、肺部呼吸，讓你去動、去感受、去思考。因此讓大腦處於最佳工作狀態是一個好想法。The foods you eat play a key role in keeping your brain healthy - and can improve specific mental tasks such as memory and concentration. When people talk about brain foods, oily fish is often at the top of the list. The main ones to go for include salmon, trout, mackerel, herring, sardines, pilchards, kippers, fresh tuna, salmon and trout.
你所吃的食物對保持大腦健康起着關鍵作用--而且能提高特定的心理任務，比如改善記憶力、使注意力更集中。當人們談論健腦飲食時，富含脂肪的魚總是位列榜首。主要包括三文魚、鱒魚、鯖魚、鯡魚、沙丁魚、醃魚、新鮮的金槍魚、三文魚和鱒魚。All are rich sources of omega-3 fatty acids - which is important because about 60 per cent of your brain is made of fat, and half of that fat is the omega-3 kind. Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory.
這些魚都富含歐米茄3脂肪酸--爲什麼這很重要？因爲大腦的60%都是由脂肪構成的，而一半的脂肪都是歐米茄3類脂肪。大腦用歐米茄3脂肪構建大腦和神經細胞，這些脂肪對於學習和記憶至關重要。
Omega-3s have some additional benefits for your brain - they may slow age-related mental decline and help ward off Alzheimer's disease. And they may help make the "good mood" brain chemical, serotonin.
歐米茄3脂肪酸還能給大腦帶來其它好處--可能會減緩與年齡相關的精神衰退疾病、幫助抵禦阿爾茲海默症。而且還能幫助產生"讓心情變好的"大腦化學物質--5-羥色胺。Not getting enough omega-3s is linked to learning impairments, as well as depression and memory loss. One study found people who ate baked or grilled fish regularly had more grey matter in their brains. And that's the stuff that hosts most of the nerve cells which control decision-making, memory and emotion.
身體沒有獲得足夠的歐米茄3脂肪酸會導致學習障礙以及抑鬱和記憶力衰退。一項研究發現：經常吃烤魚的人大腦中含有更多的灰質。而灰質是控制決策、記憶力和情感的神經細胞密集的部位。To gain all these benefits, health experts recommend we eat at least two portions of fish each week - one of which should be from the varieties above that are rich in omega-3s. The recommendations are based on a serving of around 140g, that's about 170g before cooking. So if you're only eating small portions - for example half a can of tuna provides around 60g of fish - you may need to eat fish more often.
爲了獲得所有益處，健康專家建議我們每週至少吃兩份魚--其中一種應該是上述幾種富含歐米茄3脂肪的魚類。專家建議的一份量是140克左右，也就是說在烹飪之前約170克。所以如果你只是吃了一丁點兒魚--比如，半罐的金槍魚含有60克魚--也許你就得更頻繁的吃魚了。It isn't just the brain that benefits. Omega-3 may help relieve joint pain in rheumatoid arthritis, while seafood helps bones, teeth, blood pressure , the immune system and processing food.
不僅吃魚有益大腦，而且歐米茄3脂肪酸還能有助於緩解類風溼性關節炎導致的關節疼痛，而海鮮有助於骨骼、牙齒健康、血壓正常、免疫系統增強、並幫助消化食物。
