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Like the other organs in our bodies, our brains also benefit from a steady supply of micronutrients.
像我們身體中的其他器官一樣，穩定供給微量營養元素也會有益大腦。
Antioxidants in fruits and vegetables strengthen the brain to fight off free radicals that destroy brain cells, enabling your brain to work well for a longer period of time.
水果和蔬菜中的抗氧化劑能加強腦部抗擊自由基的能力，防止腦細胞受損，從而使大腦能良好運作更長的時間。
And without powerful micronutrients, like the vitamins B6, B12, and folic acid, our brains would be susceptible to brain disease and mental decline.
如果沒有這些強大的微量營養元素，如維他命B6及葉酸，我們會易出現腦部疾病和智力下降的病癥。
Trace amounts of the minerals iron, copper, zinc, and sodium are also fundamental to brain health and early cognitive development.
微量的礦物鐵、銅、鋅、鈉，也是大腦健康和早期認知發展所需的基本元素。
In order for the brain to efficiently transform and synthesize these valuable nutrients, it needs fuel, and lots of it.
為了使大腦能更有效地轉化和合成這些重要的營養物質，大腦需要大量的能量。
While the human brain only makes up about 2% of our body weight, it uses up to 20% of our energy resources.
盡管人類大腦只占到體重的2%，但它卻消耗了超過20%的能量。
Most of this energy comes from carbohydrates that our body digests into glucose, or blood sugar.
大多數的能量來自于碳水化合物，我們的身體將這些碳水化合物消化成葡萄糖或者血糖。
The frontal lobes are so sensitive to drops in glucose, in fact, that a change in mental function is one of the primary signals of nutrient deficiency.
大腦前庭對葡萄糖供給下降十分敏感，實際上，心智功能產生的變化就是營養不足的一個重要信號。
Assuming that we are getting glucose regularly, how does the specific type of carbohydrates we eat affect our brains?
假設我們能不斷獲取葡萄糖，那么我們食用特定種類的碳水化合物是如何影響我們的大腦的呢？
Carbs come in three forms: starch, sugar, and fiber.
碳水化合物有三種形式：淀粉，糖類，和纖維素。
While on most nutrition labels, they are all lumped into one total carb count, the ratio of the sugar and fiber subgroups to the whole amount affect how the body and brain respond.
盡管在大多數營養成分表中它們都計入在碳水化合物的含量中，糖類和纖維素各自在總量中所占的比例會影響我們身體和大腦的反應。
A high glycemic food, like white bread, causes a rapid release of glucose into the blood, and then comes the dip.
高血糖食物，如白面包會迅速釋放大量葡萄糖進入血液中，之后血糖含量又迅速下降。
Blood sugar shoots down, and with it, our attention span and mood.
當血糖含量降低時，我們的注意力和情緒也隨之下降。
On the other hand, oats, grains, and legumes have slower glucose release, enabling a steadier level of attentiveness.
另一方面，燕麥、谷物和豆類釋放葡萄糖較為緩慢，能使注意力保持得更穩定。
For sustained brain power, opting for a varied diet of nutrient-rich foods is critical.
為了讓腦力可持續使用，選擇飲食多樣化是至關重要的。
When it comes to what you bite, chew, and swallow, your choices have a direct and long-lasting effect on the most powerful organ in your body.
涉及到你要吃、要咀嚼的和要吞咽的食物時，你的選擇會直接并長久地影響到你身體中最強大的器官。
