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Hello. This is 6 Minute English from BBC Learning English. I'm Phil. And I'm Georgie.
你好。这里是BBC英语六分钟。我是菲尔。我是乔基。
Has this ever happened to you: you eat a doughnut and get a sugar rush, a strong feeling of excitement and energy, only to collapse an hour later, with a headache?
你是否经历过这样的情况：吃了一个甜甜圈后感觉糖分激增，感到非常兴奋和精力充沛，但一个小时后却因头痛而崩溃？
Food affects us more than we realise, and that's because what we eat alters our brain chemistry, changing our mood and emotions.
食物对我们的影响比我们意识到的要大，这是因为我们吃的东西会改变我们的大脑化学物质，改变我们的心情。
Our brain is working 24 hours a day, even while we sleep, so it needs more fuel than other body parts.
我们的大脑每天24小时都在工作，即使在我们睡觉的时候也是如此，因此它比身体其他部位需要更多能量。
So can we eat our way to feeling happy? In this programme, we'll be discussing the relationship between food and the brain, and, as usual, we'll be learning some useful new vocabulary as well.
那么我们可以通过吃获得快乐吗？在本节目中，我们将讨论食物和大脑之间的关系，并且像往常一样，我们还将学习一些有用的新词汇。
Sounds great, Georgie, but first I have a question for you. Humans, with an average brain weighing one-and-a-half kilos, are one of the cleverest animals, but which mammal has the biggest brain?
听起来不错，乔基，但首先我有一个问题要问你。人类的大脑平均重1.5千克，是最聪明的动物之一，但哪种哺乳动物的大脑最大呢？
Is it: a) an African elephant b) a dolphin? or, c) a sperm whale? Hmm, I think it's an African elephant. OK, Georgie, I'll reveal the answer later in the programme.
a) 非洲象 b) 海豚 c) 抹香鲸？嗯，我认为是非洲象。好的，稍后我将揭晓答案。
Now, did you know that despite making up only 2 percent of our total weight, our brain uses 20 percent of the body's energy?
尽管大脑只占总重的2%，但它却消耗了身体20%的能量。
Nutritionist, Dr Reeta Achari, does. She thinks we should be specifically eating for our brains, as she explained to BBC World Service Programme, The Food Chain:
营养师Reeta Acari博士就同意以上说法。她认为我们应该专门为大脑而进食，正如她向BBC国际服务节目《食物链》解释的那样：
Eating every day, right? And eating a balanced diet so you get the full complement of vitamins and minerals is critical.
每天吃饭，均衡饮食对于补充维生素和矿物质至关重要。
If you go low in something and one day if you just, you know, don't eat any protein for a day or - for me in my situation, if I don't eat any vegetables - I know the next day I'm not as sharp.
如果你某样东西摄入量低，如果你一天不吃任何蛋白质，或者如果我不吃任何蔬菜，第二天我反应力会变慢。
Number one on Dr Achari's list of brain foods is a regular and balanced diet, a diet containing the proper types and amounts of food needed to stay healthy.
Achari博士的健脑食品清单中位列第一的是定期均衡饮食，即要吃保持健康所需的适当类型和数量的食物。
Remember the 'Rainbow Rule' – eat foods of many different colours with lots of leafy greens.
记住“彩虹法则”——吃多种不同颜色的食物和大量绿叶蔬菜。
A balanced diet also includes different types of nutrients – vitamins, fibre, protein and so on. But including these isn't always possible.
均衡饮食还包括不同类型的营养素：维生素、纤维、蛋白质等。但不一定总能涵盖这些。
You might go low on, meaning have very little of, one food type. Dr Achari says when this happens to her, she's not as sharp – as intelligent and quick to notice things, as usual.
你可能会减少某种食物的摄入量。Achari博士说，当这种情况发生在她身上时，她就不像平常那样敏锐了，反应力也会变慢。
Dr Achari names lots of different foods which help boost our brains, from wild caught Alaskan salmon and avocado, to berries and walnuts.
Achari博士列举了许多有助于增强大脑功能的食物，从野生阿拉斯加鲑鱼和鳄梨，到浆果和核桃。
But hang on, Georgie! Wild-caught Alaskan salmon?! Very nice, and very… expensive! It sounds like these superfoods are just for the super-rich!
等等，乔基！野生阿拉斯加鲑鱼？！非常好，而且非常贵！听起来这些超级食物只供超级富豪专享！
Well, not according to blogger Michelle Munt. Here she is telling BBC World Service's, The Food Chain, how eating well needn't cost a fortune:
根据博主米歇尔·蒙特（Michelle Munt）的说法，情况并非如此。她告诉BBC国际频道的《食物链》，吃得好并不需要花一大笔钱：
It's not expensive and everyone's got a freezer these days so, yes, you can batch cook things, freeze them, and then use them in like a week's time or something…
它并不贵，而且现在每个人都有一个冰箱，所以你可以批量烹饪东西，冷冻它们，然后在大约一周的时间内吃它们......
so I think the problem is again it's about our lifestyles, it's about the fact that we feel like we've got limited time,
所以我认为问题在于我们的生活方式，在于我们感觉自己的时间有限，
and therefore people are trying to cut the time down in the kitchen by cooking things that are pre-made or even worse we're just chucking it in the microwave but actually you can do fresh food in 20 minutes flat…
因此，人们试图通过烹饪预制菜来减少在厨房的时间，甚至更糟糕的是，我们只是将其放入微波炉中，但实际上你可以在20分钟内现做新鲜的食物......
Michelle's idea for brain food on a budget involves batch cooking. Batch cooking means cooking a lot of food at one time, then saving some to eat later, usually by freezing it.
米歇尔关于预算有限的健脑食品的想法涉及批量烹饪。批量烹饪意味着一次性烹饪许多食物，然后保存一些食物供以后食用，通常是冷冻保存。
Although microwave ready meals are convenient, they lack many nutrients needed by the brain. Luckily, adding some fresh vegetables to batch cooked food means anyone can make a brain-healthy meal quickly,
虽然微波炉食物很方便，但它们缺乏大脑所需的许多营养。幸运的是，在批量熟食中添加一些新鲜蔬菜意味着任何人都可以快速制作出有益大脑健康的膳食，
or in 20 minutes flat as Michelle says, using the word flat to mean ‘exactly' and to emphasise that it can be done quickly.
或者像米歇尔所说的那样，在20分钟内完成，“flat”一词表示“完全”，并强调可以快速完成。
OK, so we need balanced diets, and batch cooking for big brains! Now let's test your brain, Georgie, with my question.
所以我们需要均衡饮食，并为大脑提供批量烹饪！现在让我们用我的问题来考考你，乔基。
Right. You asked which mammal has the biggest brain, and I guessed it was an African elephant… Which was… the wrong answer, I'm afraid!
好的，你问哪种哺乳动物的大脑最大，我猜是非洲象……这……恐怕是错误答案！
In fact, the biggest brain belongs to the sperm whale, weighing about 8 kilos. And the sperm whale's main food? Fish!
其实最大的大脑属于抹香鲸，重约8公斤。抹香鲸的主要食物是什么？鱼！
OK, let's recap the vocabulary we've learned in this programme starting with sugar rush, suddenly feeling excited and full of energy after eating food which contains a lot of sugar.
好啦，我们来回顾一下本期节目中学到的词汇，从“sugar rush”开始，指吃完含糖量高的食物后突然感到兴奋、精力充沛。
A balanced diet includes the correct combinations of food needed to stay healthy. If you go low on something, you have very little of it.
均衡饮食包括保持健康所需的正确食物组合。go low on something指某物含量很低。
If you describe someone as sharp, you mean they're intelligent and quick to react to things. Batch cooking means cooking a lot of food at the same time and saving some for later.
如果你形容某人很sharp，意思是他们很聪明并且对事情反应很快。Batch cooking意味着同时烹饪大量食物并保存一些以供以后使用。
And finally, doing something in 20 minutes flat, means 20 minutes exactly, and is used to emphasise that it is done very quickly.
最后，doing something in 20 minutes flat的意思就是20分钟，用来强调这件事很快就完成了。
Once again our six minutes are up! Have fun cooking up your own brain boosting breakfasts and remember to join us again next time, here at 6 Minute English. Goodbye for now! Bye!
六分钟时间又到了！享受烹饪自己的健脑早餐的乐趣，记得下次再访问6分钟英语。暂时再见了！ 再见！
