饮食影响神经系统健康的5种方式
饮食影响神经系统健康的5种方式
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.
缺乏维生素——尤其是对细胞反应很重要的B族维生素——会损害基本的神经细胞。全面的饮食，包括全谷物，水果和蔬菜，对你的神经系统和你的心脏健康和身体质量指数一样重要。以下是饮食影响大脑、脊椎和整个中枢神经系统的五种方式。
1. Brain food
健脑食品
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.
你的大脑是神经系统的控制中心，这意味着它需要大量的omega-3脂肪酸来保持健康。你可以在食物中发现这些脂肪，如冷水油性鱼、核桃、西兰花、亚麻籽和豆类。这些必需脂肪酸也被认为有助于减少全身炎症。
2. Know your Bs
了解你的维生素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.
硫胺是维生素B的一种，对神经健康也很重要。它通常存在于谷物和意大利面等营养丰富的食品中，当然也存在于任何复合维生素b中。说到维生素B12，维生素B12维持你的髓鞘，髓鞘包围并保护你的神经。如果鞘受损，你的神经就会失去功能。对于那些不能通过食物吸收这些关键维生素的人(有时对素食主义者来说是一个问题)，强烈建议服用复合维生素b。
3. Go green
绿色饮食
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.
绿叶蔬菜，不仅仅是那些在陆地上发现的蔬菜，可以帮助治愈你的神经系统。它们富含b族复合维生素、维生素C、维生素E和镁，所有这些都能让你的神经递质合成并很好地循环。海菜(你猜对了:海藻)也能帮助神经系统正常运作。
4. Embrace complex carbs
接受复杂的碳水化合物
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.
你的身体和大脑需要能量，这些能量来自葡萄糖，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样的。白面包和薯片会让你的身体在最初的糖分飙升后“崩溃”;相反，可以选择全谷物意大利面和米饭。它们缓慢地释放能量，让你的大脑以一种稳定的方式运作。
5. Break up with sugar
与糖分手
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、包装食品、含糖苏打水、微波食品……过量的糖是我们吃的任何东西的添加剂。但这并不意味着你不应该在可能的时候试图减少。过多的糖会损害认知能力，因为它会释放让人感觉良好的化学物质多巴胺，多巴胺是我们大脑奖励系统的关键成分。我们现在也知道糖是会上瘾的，所以适度饮食是至关重要的，尤其是如果你喜欢吃甜食的话。
