the human brain is the main component of proteins, lipids (mainly lecithin) and vitamins B1, niacin and so on. Addition of students to meet the dietary needs of the heat outside the brain, but also special attention to more than adequate supply of nutrients. Nutritionists point out that regular consumption of the following common food, the brain is very good, recommend it to everyone here, hope that we usually pay more attention to what foods to buy, if you can not really remember to write on the paper clip in your wallet Lane.
Brain food examples eggs: such as quail eggs, eggs. Eggs are rich in protein, lecithin, vitamins and calcium, phosphorus, iron, etc., is an indispensable material brain metabolism. In addition, the eggs contain more acetylcholine is necessary for the brain to complete the memory. So, eat one or two eggs, on the physical brain of good.
animal liver and kidney are rich in iron. Iron is an important component of red blood cells. Animals often eat the liver, kidney, blood iron adequate, sufficient red blood cells transport oxygen for the brain, can effectively improve the efficiency of the brain.
provide fish for the brain rich in protein, unsaturated fatty acids and calcium, phosphorus, vitamin B1, vitamin B2, etc., and they are constitutes the brain cells and improve the vitality of important material.
soybeans and soy products contain about 40% of the high-quality protein, with eggs, milk comparable. At the same time, they also contain more lecithin, calcium, iron, vitamin B1, vitamin B2, etc., is the ideal brain food.
millet contains rich protein, fat, calcium, iron, vitamin B1 and other nutrients extreme, the Millet also can prevent the effect of neurasthenia.
hard fruit foods, including peanuts, walnuts, sunflower seeds, sesame seeds, pine nuts, hazelnuts, etc., contain large amounts of protein, unsaturated fatty acid, lecithin, salts and vitamins, regular consumption of , supply of nutrients to improve brain is very good.
lily rich in protein, fat, calcium, iron, vitamin B1, are required for brain metabolism of substances, so it is called
date rich in vitamin C, vitamin containing fresh dates section 100G C380-600 mg, jujube up to 1380 mg.
to note that, sugar should not eat. Because sugar in the blood, make blood concentration, blood flow slowed down, acidic. Cerebral blood flow will produce slower; acidic environment is not conducive to the nervous system of information transmission, so that the mind slow response.
number of brain food:
(dark leafy greens〕 metabolism of protein foods produce a substance called homocysteine, This substance in itself harmless, but high levels can cause cognitive dysfunction and heart disease. And once the oxidation of homocysteine, will produce toxic side effects on artery walls. vitamin B6 or B12 can prevent the class of cysteine acid oxidation, and dark leafy greens in the highest vitamin content.
〔〕 fish fat containing fish have a protective effect on the nervous system of the omega -3 fatty acids, contribute to brain . Research shows that eating one meal of fish a week, especially salmon, sardines and herring people, and very few people who eat fish compared to the incidence of dementia is much lower. eating fish also help to strengthen the activities of nerve cells, thereby enhancing learning and memory.
〔〕 whole-wheat products and brown rice enhanced nutrient absorption capacity of the body is the best way to eat brown rice. brown rice contains a variety of vitamins, for to maintain cognitive ability is essential. which vitamin B6 in lowering homocysteine levels play a role best.
garlic〕 〔brain activity mainly depends on the energy source glucose, the glucose in order to play proper role, it needs a sufficient amount of vitamin B1 presence. garlic by itself does not contain a lot of vitamin B1, but it can enhance the role of vitamin B1, since B1 can produce a garlic called , and the role of garlic amines to much stronger than vitamin B1. Therefore, proper eating garlic, can promote the brain of glucose into energy.
〔〕 egg proteins contained in eggs natural food in the one of the best proteins, it is rich in amino acids the body needs, and egg yolk lecithin than rich, but also rich in calcium, phosphorus, iron and vitamin A, D, B, etc., for intellectual work those who eat.
〔〕 beans and their products need high quality protein and the 8 essential amino acids, these substances help to strengthen the function of cerebral blood vessels. In addition, it also contains lecithin, rich in vitamins and other minerals, particularly for mental worker. soybean fat contains 85.5% unsaturated fatty acids, among which a lot of linolenic acid and linoleic acid content, they have reduced the role of cholesterol in the body of middle-aged mental prevention and control of cardiovascular disease is particularly useful.
〔〕 modern walnut and sesame seeds found, the two substances very rich in nutrients, especially the high content of unsaturated fatty acids. So , eat them, the brain can provide sufficient linoleic acid, linolenic acid and other unsaturated fatty acid molecules smaller to eliminate impurities in the blood vessels and improve brain function. In addition, walnuts contain a lot of vitamins, for the treatment of neurasthenia, insomnia, relaxation of tension in brain state, works well to eliminate brain fatigue.
〔〕 pineapple fruits rich in vitamin C and essential trace elements manganese, to improve people's memory help; lemon can increase people's acceptance; banana can provide important material to the brain, tyrosine, and tyrosine can make people full of energy, concentration, and can enhance creativity.
Brain Health Recipe intake of oysters, liver, net lean pork, dry red wine. more recipe name, peach celery, peach fried three factors, wolfberry peach burst double flowers, fish-flavored dried bean, garlic spinach, tomato omelet, scallions share of eggs, fish with Black Bean Sauce,, three-color squid D, carp peach tofu stew, Lily Yang Du egg slices, onion, goat liver, ginger burst liver, celery crack bar, seaweed stewed cabbage, pork, braised pork stew sea buckle , peanut diced,, assorted chicken, rabbit meat stewed fungus, Brassica juncea, pigeon stew, shrimp, celery leaves, celery, fried scallops, yellow green soup, spinach soup chicken balls, fish soup pot fungus,
No comments:
Post a Comment