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午餐时放弃快餐,选择这些更健康的健脑食品

午餐时放弃快餐,选择这些更健康的健脑食品

快餐很受我们欢迎。它让我们快乐,而且由于我们的大脑寻求释放多巴胺的行为,吃快餐会让我们渴望更多的快餐!当你睡不着觉或压力很大时,快餐可能会帮到你。或者这是一种习惯,是你在工作时享用的方便午餐。

如果你想提高脑力,是时候和快餐说再见了。这里有一些美味的快餐替代品,可以为你提供一顿增强脑力的午餐。

抗氧化剂

抗氧化剂帮助我们的身体吸收其他营养物质,帮助血液循环,保护大脑神经元免受损伤,并建立通讯受体。这还不是全部。 学习 表明浆果中的抗氧化化合物对大脑有积极作用,包括:

  • 增加细胞间的通讯
  • 减少体内炎症
  • 增强可塑性,促进学习和记忆
  • 减少或延缓与年龄相关的神经退行性疾病

豆类(芸豆、斑豆、红豆)、浆果(蓝浆果、草莓、蔓越莓、黑浆果和覆盆子)、洋蓟、山核桃、苹果和梅干都含有良好的抗氧化剂。用新鲜浆果装一盒,可以提高你的脑力。

铁是一种必需矿物质,有助于输送氧气的红血球在全身循环。铁对大脑和神经系统的发育至关重要。带上辣椒、烤红薯、煮鸡蛋或火鸡卷到办公室当午餐。

健康的不饱和脂肪

单不饱和脂肪可降低血压,而高血压与认知能力下降有关。牛油果是健康脂肪的主要来源。其他来源包括:

  • 杏仁、腰果和花生
  • 亚麻籽
  • 大豆油、葵花籽油和菜籽油
  • 核桃

Omega-3 必需脂肪酸

油性鱼类(例如鲑鱼)含有大量的 omega-3。核桃、亚麻籽、鸡蛋、希腊酸奶和海藻中也富含 omega-3。omega-3 对大脑发育至关重要,有助于稳定情绪。它有助于血液流动和向大脑输送氧气。不要在免下车取餐处排队,而是带上希腊酸奶和格兰诺拉麦片、浆果或坚果。

鸡蛋是多功能的优质健脑食品。鸡蛋含有维生素 B-6、B-12 和叶酸,有助于防止大脑萎缩和延缓认知能力下降。

全谷类

要集中注意力,你需要通过葡萄糖为大脑提供能量。吃低血糖指数 (GI) 的全谷物,这些谷物会缓慢地将葡萄糖释放到血液中,这样你一整天都会保持精神抖擞。麦麸、燕麦片、全麦面包、意大利面和谷类食品都是不错的选择。

西兰花

西兰花可以提高你的认知功能和脑力。它也是维生素 K 的极佳来源。你可以把它们切碎,在办公室生吃,也可以和鹰嘴豆泥搭配以补充能量,或者用盐和胡椒烤熟,作为上班时的健康零食。

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