The brain is often referred to as a "big eater" because it weighs about 1400 grams, accounting for 2% of our body weight. However, the brain consumes 20% of the total energy expenditure of the body, which shows that the brain needs much more nutrition than we expect. Therefore, it is not easy to feed this "big eater" and keep it running healthily. Now let's take a look at how to supplement brain nutrition and feed this "big eater" properly.
1. The Brain Can Also Get "Fat"
Some people are very greedy, especially when it comes to high-calorie food on the dining table. When the body takes in too many calories, the excess calories will be converted into fat and stored in the body, leading to obesity. There are many examples of overweight people around us, and I believe that everyone can easily understand this. But do you know that the brain can also get "fat"? If too much fat accumulates in the brain tissue, it can form a "fat brain". Fat can fill the grooves of the brain, causing the brain's grooves and folds to disappear and the cerebral cortex to become smooth. This can lead to poor development of neural networks and affect the level of intellectual development.
2. Eat Breakfast
When you wake up in the morning, your brain lacks energy the most. Only by having a good breakfast can your brain wake up and start its work for the day. It is best to have whole grains, brown rice, and other unrefined cereals as the main food for breakfast. When eating, try to chew slowly, with a standard of 20 chews per bite. When using the chewing muscles, stimulation will be transmitted to the brainstem, cerebellum, and cerebral cortex, which can improve brain activity. Sufficient chewing also helps to secrete cholecystokinin, a hormone that can flow into the brain with the blood, enhancing memory and learning ability.
3. Have Meals Together
Research has found that teenagers who eat meals with their parents can consume more fruits, vegetables, and dairy products. A harmonious atmosphere is beneficial for the absorption of food and nutrition. On the other hand, eating alone at a "lonely table" is not only detrimental to food intake but also to absorption and digestion. In order to promote the healthy development of children's brains and bodies and enhance parent-child relationships, parents should try to cook meals themselves and share them with the whole family.
4. Mediterranean Diet
The Mediterranean diet includes a large amount of vegetables, fruits, and grains, with seafood such as deep-sea fish as the main source of protein. It reduces the consumption of meat and poultry, uses olive oil for cooking, and moderate consumption of red wine. Studies have shown that frequent consumption of the Mediterranean diet can reduce the risk of developing Alzheimer's disease by 40%.
