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一周只吃健脑食品
添加时间:2018-05-21 21:59:17 浏览次数: 作者:未知
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  • We know that there is a strong connection between your physical health and work performance.

    我们都知道,食物在很大程度上关系到你的身体健康和你的工作表现。

    I consider myself a pretty healthy person: I try to run one half marathon a year, and exercise four or five times a week.

    我觉得我自己是个挺健康的人:我每年跑半个马拉松,每周锻炼4到5次。

    But like most people, I have my unhealthy habits.

    但像很多人一样,我也有一些不健康的习惯。

    While I try to eat a healthy diet of lean meat and vegetables about 70% of the time, I resort to junk food when I’m stressed and drink way too much coffee when I don’t get enough sleep.

    虽然我70%的时间都会吃瘦肉和蔬菜构成的健康饮食,但当我有压力的时候就会狂吃垃圾食品,而当我睡眠不足的时候就会喝过多的咖啡。

    Somewhere in the process, my brain slows down and it becomes excruciating to think properly for what seems like a long stretch in the afternoon.

    在这个过程中,我的大脑变慢了,而下午有很长一段时间都会觉得用脑是一件痛苦的事。

    I’ve tried adopting “diets” for the sake of my brain and energy levels–but have largely failed due to its all-or-nothing approach.

    我以前试过为了我的大脑以及精力来采取一些”饮食法“,但由于它们那些”不成功便成仁“的特性,大多都半途而废了。

    Diets like the Slow- Carb diet, the Ketogenic diet, Whole 30, Paleo, and the Bulletproof Diet all tout1 amazing brain function as a result, but I hated their restrictive nature.

    这些饮食方式包括:低碳饮食、生酮饮食、全30、古法饮食、防弹饮食,它们都声称能够带来惊人的大脑性能,但我受不了它们的严苛。

    The fact that a slip-up can undo2 a week of discipline discouraged me from continuing with any of those eating plans for longer than two weeks.

    只要一餐吃错,一周的罪就白受了,这让我没法坚持2周以上。

    But since I notice a difference in my sleep and clearheadedness when I’m more conscious of what I eat, I was determined3 to find a plan that works.

    但是,由于我发现我的睡眠质量在我合理饮食的时候变得更好了,我决心要找到一个真的好用的饮食方式。

    A lot of Googling led me to the MIND diet, which was designed purely4 for greater cognitive5 function, as opposed to weight loss like most of the diets above.

    于是,在谷歌上搜了一通之后,我发现了MIND饮食法,它是单纯为了让你获得更好的认知能力而设计的,而不是像上面那些一样是为了让你减重。

    The best part of all? it’s not all or nothing, adopting parts of diet supposedly still gives you mental benefits. I was IN.

    而最好的一点是什么呢?那就是它并不是”不成功便成仁“,据称,即使你只是部分遵守这个饮食方式,它也会为你的大脑带来好处。于是我就入坑了。

    A Diet for the Brain

    为大脑设计的饮食方式

    The MIND diet is a hybrid6 of the popular Mediterranean7 and the DASH (Dietary Approaches to Stop Hypertension) diets.

    MIND饮食法是时下流行的地中海饮食法和DASH饮食法的结合,DASH饮食法指的是“防高血压饮食法”。

    The MIND diet encourages high consumption of 10 “brain-healthy” food groups such as green leafy vegetables, other vegetables, nuts, berries, and fish.

    MIND饮食法推荐多食用10种“健脑的”食材,包括:绿叶蔬菜、其他蔬菜、坚果、莓果还有鱼。

    It limited (note: not banned) consumption of unhealthy food groups like red meats, butter and stick margarine, cheese, sweets, and processed foods.

    并且限制(注意,不是“禁止”)食用红肉、黄油、浓稠的人造奶油、乳酪、甜食以及精加工食品这类不健康的食材。

    Embracing Higher Grocery Bills and Eating the Same Meals

    恭喜你会在食材上花更多的钱,而且每天吃的东西差不多

    The first thing I had to swallow on this diet was higher grocery bills.

    我必须忍受的第一件事就是更高的食材支出。

    Salmon8, extra-virgin olive oil, blueberries, and nuts are not cheap items, and these are staples9 on the MIND diet.

    三文鱼、特级初榨橄榄油、蓝莓还有坚果都不是便宜的东西,而这些都是MIND饮食法里的主要食材。

    I also bought three times as many leafy greens (kale and spinach10) than I usually do because I wanted to incorporate more of them in my meals.

    我还比平时买了3倍多的绿叶蔬菜(甘蓝和菠菜),因为我希望我在三餐里能多吃点它们。

    That week, I was shopping for one because my husband was out of town, and I still ended up with a bill that was $20 more than what I’d usually pay when I shopped for two.

    那一周,我只用给自己一个人买菜,因为我老公不在城里,而我还是比平时给两个人买菜的时候多花了20美元。

    I also found myself eating almost the same meals every day.

    我还发现我每天吃的东西都差不多。

    Breakfast would be two eggs, spinach, and salmon–with black coffee and a teaspoon11 of coconut12 oil.

    早餐会是2个鸡蛋、菠菜、三文鱼还有加了一勺椰子油的黑咖啡。

    Lunch would be chicken breast salad with kale, spinach, edamame, and sautéed broccoli13, with a handful of almonds.

    午餐是鸡胸肉沙拉,里面加了甘蓝、菠菜、炒西兰花,还有一把杏仁。

    Dinner was lentil curry14 with vegetables and brown rice.

    晚餐是扁豆咖喱加蔬菜和糙米。

    The biggest change for me was cutting out dairy and refined sugar, so I substituted my usual afternoon snack of flavored greek yogurt and granola with unsweetened coconut cream “yogurt,” blueberries, and chia seeds.

    对我来说最大的变化是:去掉了乳制品和精致糖。所以我把下午的零食换成了调味希腊酸奶加无糖的椰子优酪乳、蓝莓和奇亚籽。

    I replaced my milky15 iced coffee with peppermint16 green tea.

    我把冰拿铁换成了薄荷绿茶。

    The only time I deviated17 from this was when I ate out, which happened twice that week, where I devoured18 greasy19 carb-laden foods.

    我只在外出吃饭的时候不遵从这个饮食法,那一周总共是2次,我当时大吃特吃又油又高碳的食物。

    I Was Less Hungry Throughout the Day

    我在一天当中更不容易饿了

    I was surprised at how quickly the effects kicked in.

    我很吃惊地发现,这个饮食法见效真的超快。

    It only took me about two days to get past the sugar and dairy cravings, and on day one of the diet I fell asleep much quicker and naturally woke up earlier.

    我只花了大概2天就克服了对于糖和乳制品的渴望,而且采取这个饮食法的第一天我就能更快地入睡了,并且第二天更早地自然醒了。

    I also noticed that I snacked less, even though my food portions weren’t that much bigger.

    我还发现自己吃零食的次数也少了,虽然我总共吃的东西并没有更多。

    As a result, food occupied less space in my brain, and I was able to focus for longer stretches of time.

    其结果就是,食物在我脑子里的比重更小了,于是我能够将精力投放到更长远的事情上。

    I Feel More Motivated to Eat for My Brain than to My Body

    我更愿意为了大脑而吃,而不是为了体型而吃

    Unlike other diets, I wasn’t tempted20 to binge on terrible foods. I suspected that there are two reasons for this.

    与采取其他饮食法的时候不同,我并没有想要狂吃垃圾食品。我觉得这可能有2个原因。

    One is that although they discouraged consumption of certain foods, the diet didn’t dictate21 that I had to cut out certain things.

    第一个是,虽然它建议少吃某些类型的东西,但它并没有禁止你吃它们。

    Second, I found eating for my brain much more motivating than eating for my body.

    第二,我发现自己更愿意为自己的大脑而不是体型来吃东西。

    That said, I definitely felt a positive change in my body. I suspected that the elimination22 of refined sugar probably played a big part.

    不过虽然如此,我还是感觉到我身体上有些积极的变化。我觉得这应该是剔除了精制糖的功劳。

    Fruit began to taste like candy.

    水果现在吃起来就像糖果一样。

    Moderation Is My Happy Medium

    节制让我快乐

    It’s been two weeks since I started the diet, and for once, I’m actually thinking of sticking to this beyond the experiment.

    我采取这种饮食法已经两周了,现在,我实际上打算在实验结束后继续这么吃。

    One of the things I really appreciated about this diet was the lack of restrictions23.

    这种饮食法有一点特别让我喜欢,那就是它并没有那么严苛。

    Staying away from dairy and refined sugar will continue to be a challenge, but knowing that I can indulge every once in a while makes this diet bearable.

    虽然不吃奶制品和精制糖依旧是个挑战,但只要想到我偶尔还能吃一吃就觉得可以忍受。

    I’ll have to swallow the additional money in my grocery bills, but compared to other diets, the increase isn’t too steep.

    另外,虽然我还得承受这多出来的饮食开销,但和其他的饮食法比起来,这个涨价额度也不是太离谱。

     11级    双语 


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    1 tout [taʊt] iG7yL   第10级
    vt. 兜售;招徕;刺探赛马情报 vi. 兜售;招徕顾客;拉选票 n. 侦查者;兜售者
    参考例句:
    • They say it will let them tout progress in the war. 他们称这将有助于鼓吹他们在战争中的成果。
    • If your case studies just tout results, don't bother requiring registration to view them. 如果你的案例研究只是吹捧结果,就别烦扰别人来注册访问了。
    2 undo [ʌnˈdu:] Ok5wj   第7级
    vt.解开,松开;取消,撤销
    参考例句:
    • His pride will undo him some day. 他的傲慢总有一天会毁了他。
    • I managed secretly to undo a corner of the parcel. 我悄悄地设法解开了包裹的一角。
    3 determined [dɪˈtɜ:mɪnd] duszmP   第7级
    adj.坚定的;有决心的;v.决定;断定(determine的过去分词)
    参考例句:
    • I have determined on going to Tibet after graduation. 我已决定毕业后去西藏。
    • He determined to view the rooms behind the office. 他决定查看一下办公室后面的房间。
    4 purely [ˈpjʊəli] 8Sqxf   第8级
    adv.纯粹地,完全地
    参考例句:
    • I helped him purely and simply out of friendship. 我帮他纯粹是出于友情。
    • This disproves the theory that children are purely imitative. 这证明认为儿童只会单纯地模仿的理论是站不住脚的。
    5 cognitive [ˈkɒgnətɪv] Uqwz0   第7级
    adj.认知的,认识的,有感知的
    参考例句:
    • As children grow older, their cognitive processes become sharper. 孩子们越长越大,他们的认知过程变得更为敏锐。
    • The cognitive psychologist is like the tinker who wants to know how a clock works. 认知心理学者倒很像一个需要通晓钟表如何运转的钟表修理匠。
    6 hybrid [ˈhaɪbrɪd] pcBzu   第8级
    n.(动,植)杂种,混合物
    参考例句:
    • That is a hybrid perpetual rose. 那是一株杂交的四季开花的蔷薇。
    • The hybrid was tall, handsome and intelligent. 那混血儿高大、英俊、又聪明。
    7 Mediterranean [ˌmedɪtəˈreɪniən] ezuzT   第7级
    adj.地中海的;地中海沿岸的
    参考例句:
    • The houses are Mediterranean in character. 这些房子都属地中海风格。
    • Gibraltar is the key to the Mediterranean. 直布罗陀是地中海的要冲。
    8 salmon [ˈsæmən] pClzB   第7级
    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?
    9 staples [ˈsteiplz] a4d18fc84a927940d1294e253001ce3d   第7级
    n.(某国的)主要产品( staple的名词复数 );钉书钉;U 形钉;主要部份v.用钉书钉钉住( staple的第三人称单数 )
    参考例句:
    • The anvil onto which the staples are pressed was not assemble correctly. 订书机上的铁砧安装错位。 来自辞典例句
    • I'm trying to make an analysis of the staples of his talk. 我在试行分析他的谈话的要旨。 来自辞典例句
    10 spinach [ˈspɪnɪtʃ] Dhuzr5   第10级
    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。
    11 teaspoon [ˈti:spu:n] SgLzim   第8级
    n.茶匙
    参考例句:
    • Add one teaspoon of sugar. 加一小茶匙糖。
    • I need a teaspoon to stir my tea. 我需要一把茶匙搅一搅茶。
    12 coconut [ˈkəʊkənʌt] VwCzNM   第10级
    n.椰子
    参考例句:
    • The husk of this coconut is particularly strong. 椰子的外壳很明显非常坚固。
    • The falling coconut gave him a terrific bang on the head. 那只掉下的椰子砰地击中他的脑袋。
    13 broccoli [ˈbrɒkəli] 1sbzm   第10级
    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。
    14 curry [ˈkʌri] xnozh   第8级
    n.咖哩粉,咖哩饭菜;v.用咖哩粉调味,用马栉梳,制革
    参考例句:
    • Rice makes an excellent complement to a curry dish. 有咖喱的菜配米饭最棒。
    • Add a teaspoonful of curry powder. 加一茶匙咖喱粉。
    15 milky [ˈmɪlki] JD0xg   第7级
    adj.牛奶的,多奶的;乳白色的
    参考例句:
    • Alexander always has milky coffee at lunchtime. 亚历山大总是在午餐时喝掺奶的咖啡。
    • I like a hot milky drink at bedtime. 我喜欢睡前喝杯热奶饮料。
    16 peppermint [ˈpepəmɪnt] slNzxg   第11级
    n.薄荷,薄荷油,薄荷糖
    参考例句:
    • Peppermint oil is very good for regulating digestive disorders. 薄荷油能很有效地调节消化系统失调。
    • He sat down, popped in a peppermint and promptly choked to death. 他坐下来,突然往嘴里放了一颗薄荷糖,当即被噎死。
    17 deviated [ˈdi:vieitid] dfb5c80fa71c13be0ad71137593a7b0a   第7级
    v.偏离,越轨( deviate的过去式和过去分词 )
    参考例句:
    • On this occasion the plane deviated from its usual flight path. 这一次那架飞机偏离了正常的航线。 来自《简明英汉词典》
    • His statements sometimes deviated from the truth. 他的陈述有时偏离事实。 来自《简明英汉词典》
    18 devoured [diˈvauəd] af343afccf250213c6b0cadbf3a346a9   第7级
    吞没( devour的过去式和过去分词 ); 耗尽; 津津有味地看; 狼吞虎咽地吃光
    参考例句:
    • She devoured everything she could lay her hands on: books, magazines and newspapers. 无论是书、杂志,还是报纸,只要能弄得到,她都看得津津有味。
    • The lions devoured a zebra in a short time. 狮子一会儿就吃掉了一匹斑马。
    19 greasy [ˈgri:si] a64yV   第11级
    adj. 多脂的,油脂的
    参考例句:
    • He bought a heavy-duty cleanser to clean his greasy oven. 昨天他买了强力清洁剂来清洗油污的炉子。
    • You loathe the smell of greasy food when you are seasick. 当你晕船时,你会厌恶油腻的气味。
    20 tempted ['temptid] b0182e969d369add1b9ce2353d3c6ad6   第7级
    v.怂恿(某人)干不正当的事;冒…的险(tempt的过去分词)
    参考例句:
    • I was sorely tempted to complain, but I didn't. 我极想发牢骚,但还是没开口。
    • I was tempted by the dessert menu. 甜食菜单馋得我垂涎欲滴。
    21 dictate [dɪkˈteɪt] fvGxN   第7级
    vt.口授;(使)听写;指令,指示,命令;vi.口述;听写
    参考例句:
    • It took him a long time to dictate this letter. 口述这封信花了他很长时间。
    • What right have you to dictate to others? 你有什么资格向别人发号施令?
    22 elimination [ɪˌlɪmɪ'neɪʃn] 3qexM   第8级
    n.排除,消除,消灭
    参考例句:
    • Their elimination from the competition was a great surprise. 他们在比赛中遭到淘汰是个很大的意外。
    • I was eliminated from the 400 metres in the semi-finals. 我在400米半决赛中被淘汰。
    23 restrictions [rɪˈstrɪkʃənz] 81e12dac658cfd4c590486dd6f7523cf   第8级
    约束( restriction的名词复数 ); 管制; 制约因素; 带限制性的条件(或规则)
    参考例句:
    • I found the restrictions irksome. 我对那些限制感到很烦。
    • a snaggle of restrictions 杂乱无章的种种限制

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