儿童健脑食品 Foods and nutrients that build brain function
看见一篇文章， 非常不错， 英文的， 大家试着读读。Brain Food For Kids: Feed Your Children So They Excel At SchoolBy Marissa Lippert, RD
Foods and nutrients that build brain functionhere are specific foods and nutrients that can enhance your child's diet and increase brain development and function:
1. Choline
is good for the memory （胆碱）
This nutrient is found in eggs and nuts. It augments brain and memory development. (鸡蛋和坚果）
[*]Simple Suggestions....
[*]Start the day with some scrambled organic eggs with a few fresh vegetables mixed in, served over a slice of wholegrain toast.
[*]Serve up a fun "wild west wrap," with scrambled eggs, salsa and Monterey jack cheese served in a high-fiber whole wheat wrap.
2. Antioxidants for memory improvement （抗氧化剂）
An abundance of foods are packed with brain-boosting antioxidants like vitamin A, vitamin C & vitamin E.
[*]Simple Suggestions....
[*]Work in fresh fruit and vegetables at mealtimes and snacks. Nuts, beans and legumes are also rich in antioxidants. Pair a hummus or black bean dip with fresh cut vegetables for a fun "dip and dunk" snack kids will love. 新鲜的水果和蔬菜
[*]If you've got a picky eater, get creative with a tasty homemade yogurt-fruit smoothie as an energizing afternoon snack or a quick, satiating breakfast on-the-go.
[*]Add vegetables into kid-friendly dishes and get them involved in the cooking process. Try incorporating vegetables into pasta sauces and soups or top homemade pizza with veggies of your child's choosing.
3. Omega-3 fatty acids improve cognitive functions （Omega-3 脂肪酸）
An important player in bolstering cognitive function, omega-3 fatty acids are healthy fats found in a variety of foods including cold-water fatty fish (like salmon and tuna), avocado, flaxseed oil or ground flaxseed, nuts (like walnuts and almonds), and heart-healthy oils (like olive oil).冷水鱼， 牛油果， 亚麻籽油， 核桃， 杏仁， 橄榄油。
*Note: Watch your young child's consumption of tuna because of its high mercury content. Aim for one to two times per week, and choose chunk light tuna in water which contains lower amounts of mercury than albacore.
[*]Simple suggestions...
[*]Get creative in the kitchen with your kids and encourage them to taste new foods such as avocado or grilled salmon; you never know where their taste buds will take them! Slip two to three thin slices of avocado into sandwiches or whole wheat wraps for a brain-boosting lunch.
[*]Flaxseed is high in fiber to aid digestion and is packed with healthy omega-3 fats. Sprinkle 1-2 tablespoons of ground flaxseed meal into cold or hot cereal at breakfast or mix it into a yogurt-fruit parfait at snack-time; the kids won't even notice.
4. Whole grains to improve your memory function （全谷类， 粗粮）
Complex, whole-grain carbohydrates contain folate and other B vitamins which help improve memory function and are rich in fiber, providing a steady stream of energy so your child can ace that math test.
[*]Simple suggestions...
[*]For a morning wake-up call of whole grains, try hearty steel-cut oatmeal for breakfast. Choose unsweetened flavors to skip excess sugar and calories. Top with fresh berries or banana slices and a touch of honey for a burst of natural sweetness.
[*]Make the switch to 100% whole wheat bread and look for wholegrain cereals with 5 grams of fiber of more.
5. Iron for mental alertness （铁）
Iron-rich foods also improve mental alertness and energy levels. Lean sources of red meat, poultry, spinach, beans, dried fruits, and whole-grains are excellent choices.
[*]Simple suggestions...
[*]Top off an easy weeknight spaghetti dinner with a few meatballs using 93% lean ground round. Test out whole wheat pasta for a healthy switch to complex carbohydrates.
[*]Keep kids energized throughout afternoon activities and pack a homemade trail mix such as dried cherries, golden raisins, raw pecans or almonds, and wholegrain cereal. Remember that a little trail mix goes a long way... 1/4 cup equals a single serving.
6. Calcium to strenghten bones （钙）
Last but certainly not least, calcium's great for growing youngsters to strengthen bones and help them remain active. Nearly 85% of young girls and 60% of boys ages nine to eighteen don't hit their daily calcium target of 1300mg. For four- to eight-year-olds, the requirement is 800mg.
[*]Simple suggestions...
[*]Make sure your fridge is stocked with healthy calcium picks such as low-fat milk or soy milk, yogurt and cheese as well as almonds, salmon, tofu, edamame and fortified cereals and OJ.
*Note: To limit your child's consumption of excess sugar and calories, limit juice intake to the recommended daily amount, which is 4 ounces.
[*]Pressed for time? Pack turkey and cheese ‘roll ups' for a quick and easy snack or as part of a healthy lunch...the kids will love the fun shape. Use antibiotic-free turkey slices and regular or lite cheddar or Swiss cheese.
7. Water keeps your concentration levels up （喝水）
Staying well-hydrated is extremely important and helps prevent fatigue and keep concentration levels going strong.
[*]
[*]Simple suggestions...
[*]Skip the sugary soda and reach for a bottle of water instead!
[*]Bring a little ‘zing' to regular water with a slice or two of lemon, lime or orange.
Foods that drain the brain（消耗大脑的食品）Now that you've got your brain-boosting list down pat, steer clear of certain items that can quickly drain energy and kids' attention levels, often causing short spikes in activity and then crashing lows from excess sugar and artificial ingredients. Check labels and ingredient lists. Bypass the following items on your next trip to the grocery store:
[*]Foods with artificial sweeteners or coloring （人造糖精和色素）
[*]High-fructose corn syrup （玉米糖浆）
[*]Sugary fruit drinks, colas and juices （含糖果汁饮料， 可乐和果汁）
[*]Refined white sugars and breads （精制糖和白面包）
[*]Trans fats and partially-hydrogenated oils （反式脂肪， 。。。）
[*]Processed snack foods and luncheon meats （零食和午餐肉）
总结一下就是：
好的健脑食品：
1， 胆碱， 来自鸡蛋和坚果之类的食物
2， 抗氧化剂， 多吃新鲜水果和蔬菜
3， Omega-3 脂肪酸， 来自冷水鱼， 牛油果， 亚麻籽油， 核桃， 杏仁， 橄榄油
4， 全谷类， 粗粮
5， 含铁食品， 包括：red meat, poultry, spinach, beans, dried fruits, and whole-grains
6， 含钙食品，low-fat milk or soy milk, yogurt and cheese as well as almonds, salmon, tofu, edamame and fortified cereals and OJ
7， 多喝水
消耗大脑的食品
1，人造糖精和色素
2， 玉米糖浆
3， 含糖果汁饮料， 可乐和果汁
4， 精制糖和白面包
5， 反式脂肪， 。。。
6， 零食和午餐肉
学习，读懂难度太大了。谢谢 我们就是平时吃的垃圾食品太多了 多谢high版的翻译了。消耗大脑的食物基本都有吃啊，汗。 {:92:}谢谢high5 可是宝宝喜欢的都是消耗大脑的食品
怎么办 谢谢！貌似消耗大脑的食品都是老外发明的呀。:L 多亏有翻译呀！谢谢HI版！ 大多数也知道，就是爱忘，谢谢版版提醒！ 不看原文了，太累~~直接看hi版总结~~~赞！我也得按着这个菜谱吃，以后生的孩子才能聪明！叫我老婆也这么吃！谢谢hi版！ 昨天让我家姐姐来看了，她做了一张表贴冰箱上，吃的健康食品就写在加分栏里，吃的垃圾食品就写在减分栏里。昨天小计，她1分，妹妹2分。:lol
今天早上，我问妹妹，“妈妈今天给你带点chips吧？”妹妹喜笑颜开的说了半个好字，马上换成了，“我不吃chips，那个要减分。”:lol 学习了！{:soso_e100:} 学习了，谢谢 基本上，小孩爱吃的，就是消耗大脑的。呵呵 幸亏有中文翻译，要不不懂，谢谢，学习了
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