Essentials: Food & Supplements for Brain Health & Cognitive Performance

Andrew Huberman: Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science-based tools for mental health, physical health, and performance.

安德鲁·胡伯曼（Andrew Huberman）：欢迎来到胡伯曼实验室要点，在这里我们回顾过去的剧集，寻找针对心理健康、身体健康和表现的最有效、最可操作的基于科学的工具。

I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.

我是安德鲁·胡伯曼，斯坦福大学医学院神经生物学和眼科教授。

Today, we are talking all about food and the brain.

今天，我们谈论的是食物和大脑。

We are going to talk about foods that are good for your brain in terms of focus, in terms of brain health generally, and the longevity of your brain, your ability to maintain cognition and clear thinking over time.

我们将讨论对大脑有益的食物，包括注意力集中、大脑健康、大脑寿命、长期保持认知和清晰思维的能力。

We are also going to talk about why and how you prefer certain foods to others.

我们还将讨论您为什么以及如何喜欢某些食物而不是其他食物。

And I'm going to talk about the three major signals that combine to drive your food choices.

我将讨论共同推动您的食物选择的三个主要信号。

One of those signals comes from your gut and is completely subconscious.

其中一个信号来自您的直觉，并且完全是潜意识的。

These are neurons in your gut that are sending signals to your brain that you are unaware of about the nutrient contents of the foods that you're eating.

这些是肠道中的神经元，向您的大脑发送信号，表明您不知道所吃食物的营养成分。

The second signal is how metabolically accessible a given food is, meaning how readily that food can be converted into energy that your brain, not your body, but that your brain can use.

第二个信号是某种特定食物的代谢可及性，这意味着该食物转化为你的大脑（而不是你的身体）但你的大脑可以使用的能量的容易程度。

And the third signal is perhaps the most interesting one.

第三个信号也许是最有趣的一个。

It's the signal of belief.

这是信仰的信号。

It's the signal of what you perceive and believe the food that you're eating to contain and what you think it can do for you healthwise and energy-wise.

它是您对所吃食物的看法和信念的信号，以及您认为它可以为您的健康和能量带来什么好处。

What are the things that directly impact brain health and what are the foods that we can eat that will support brain health?

哪些东西直接影响大脑健康？我们可以吃哪些食物来支持大脑健康？

Generally, when we think about neuron function and brain function, we default to a discussion about fuel, the fact that neurons use glucose, which is blood sugar, in order...

一般来说，当我们考虑神经元功能和大脑功能时，我们默认会讨论燃料，即神经元使用葡萄糖（即血糖）的事实......

and that they require a lot of it.

他们需要很多。

But before we can even consider the fuels that neurons use in order to function, we have to talk about the elements that actually allow those neurons to be there and to stay healthy, what actually makes up those neurons.

但在我们考虑神经元发挥功能所使用的燃料之前，我们必须讨论实际上使这些神经元存在并保持健康的元素，以及实际上构成这些神经元的元素。

And that brings us to what I would argue is the most important food element for brain function, and that is fat.

这让我们想到了我认为对大脑功能最重要的食物元素，那就是脂肪。

And that might come as a surprise, but unless one considers the water content of the brain, which is very high, a lot of our brain and a lot of the integrity of the nerve cells, the so-called neurons in our brain, and the other types of cells comes from fat.

这可能会让人感到惊讶，但除非考虑到大脑的含水量非常高，否则我们的大脑和神经细胞的大部分完整性，即我们大脑中所谓的神经元和其他类型的细胞都来自脂肪。

And that's because nerve cells and other cells in the brain have a, uh, external layer.

那是因为大脑中的神经细胞和其他细胞有一个，呃，外层。

It's, uh, what's sometimes called a double-layered membrane.

它，呃，有时被称为双层膜。

It's essentially two thin layers that serve as a boundary between those cells, and that boundary is very important because how things pass across that boundary actually regulates the electrical activity of neurons, which is the way that neurons fire and communicate and keep you thinking and acting and doing all the good things that those neurons allow us to do.

它本质上是两个薄层，充当这些细胞之间的边界，该边界非常重要，因为物体如何穿过该边界实际上调节神经元的电活动，这是神经元放电和交流的方式，让你思考、行动并做这些神经元允许我们做的所有好事。

And those membranes are made up of fats, but they're not made up of the fats that are around our belly, around the other organs of our body.

这些膜是由脂肪组成的，但它们不是由我们腹部周围、身体其他器官周围的脂肪组成的。

They're not made up of storage fat.

它们不是由储存脂肪组成的。

They are made up of structural fat.

它们由结构脂肪组成。

And maintaining the so-called integrity of that structural fat, meaning the health of those neurons, is going to come in large part from the foods that we eat.

维持所谓的结构脂肪的完整性，即这些神经元的健康，很大程度上取决于我们所吃的食物。

So, what type of fat is it and what should we eat in order to support that fat and those neurons?

那么，它是什么类型的脂肪，我们应该吃什么来支持脂肪和神经元呢？

And the answer is the so-called essential fatty acids and phospholipids.

答案就是所谓的必需脂肪酸和磷脂。

Now, those are more or less the same thing, but I just want to make a very large literature very crystal clear.

现在，这些或多或少是同一件事，但我只想让大量的文献变得非常清晰。

Essential fatty acids can include the so-called EPA variety or DHA variety.

必需脂肪酸可包括所谓的 EPA 品种或 DHA 品种。

You hear about Omega-3s and Omega-6s.

您听说过 Omega-3 和 Omega-6。

Most people are getting enough Omega-6s from their diet.

大多数人从饮食中摄入了足够的 Omega-6。

However, most people are not getting enough Omega-3s in their diet to support healthy brain function in the short and long term.

然而，大多数人的饮食中没有摄入足够的 Omega-3，无法在短期和长期支持健康的大脑功能。

What are foods that are high in Omega-3s that we should all probably be consuming at least on a daily basis?

我们应该至少每天食用哪些富含 Omega-3 的食物？

The number one is fish.

排名第一的是鱼。

Now, I don't know about you, but I'm not eating a lot of fish.

现在，我不了解你，但我没有吃很多鱼。

I will from time to time, but that's one reason why one might want to supplement with EPAs from another source.

我会时不时地这样做，但这就是为什么人们可能想要从其他来源补充 EPA 的原因之一。

But also, EPAs are found in chia seeds, in walnuts, in soybeans, and other plant-based foods.

而且，奇亚籽、核桃、大豆和其他植物性食品中也含有 EPA。

You can look these up online and you'll immediately see that there are a lot of sources of EPAs.

您可以在网上查找这些内容，您会立即发现 EPA 的来源有很多。

And many of the foods that I listed off might be appetizing to you, some of them might be unappetizing to you, or some of them you might be sort of neutral about.

我列出的许多食物可能会让您胃口大开，其中一些可能会让您没有胃口，或者您可能对其中一些持中立态度。

But it's very clear that eating foods that are rich in Omega-3s and or supplementing with Omega-3s to get above that 1.5 grams, and ideally up to two or even three grams per day of EPA can be very beneficial for cognitive function in the short and long term.

但很明显，吃富含 Omega-3 的食物和/或补充 Omega-3 使其摄入量超过 1.5 克，理想情况下每天摄入 2 克甚至 3 克 EPA 对短期和长期的认知功能都非常有益。

The other compound that has been shown to be directly supportive of neuronal function is phosphatidylserine, which is abundant in meats and in fish.

另一种已被证明可以直接支持神经元功能的化合物是磷脂酰丝氨酸，它在肉类和鱼类中含量丰富。

So, for those of you that do consume meat and fish, provided you're getting enough fish you're probably getting enough phosphatidylserine.

因此，对于那些吃肉和鱼的人来说，只要摄入足够的鱼，您就可能获得足够的磷脂酰丝氨酸。

For those of you that are interested in supplementing with phosphatidylserine, it's a relatively inexpensive supplement that, again, is lipid-like.

对于那些有兴趣补充磷脂酰丝氨酸的人来说，它是一种相对便宜的补充剂，而且又是类脂质的。

So, it's mimicking some of the same things that you would get from food, but in higher concentration.

因此，它模仿了你从食物中获得的一些相同的东西，但浓度更高。

Now, after EPA, fatty acids and phosphatidylserine, I would say third on the list of things that come from food that can readily support brain function would be choline.

现在，在 EPA、脂肪酸和磷脂酰丝氨酸之后，我想说，来自食物的第三种可以轻松支持大脑功能的物质是胆碱。

And that's because of the relationship to choline in the biosynthesis pathway for acetylcholine.

这是因为乙酰胆碱生物合成途径中与胆碱的关系。

Acetylcholine is a neuromodulator, not a neurotransmitter, but a neuromodulator in the brain.

乙酰胆碱是一种神经调节剂，不是神经递质，而是大脑中的神经调节剂。

So, it's kind of a electrical highlighter pen, if you will, by analogy.

所以，如果你愿意的话，打个比方，它是一种电子荧光笔。

That is the basis of much of what we call focus or, or our ability to concentrate on a particular batch of information that's coming in through our eyes, our ears, our nose, or even things that we're just thinking in our head.

这是我们所谓的“专注力”的基础，或者说，我们能够集中精力处理通过我们的眼睛、耳朵、鼻子甚至是我们头脑中思考的事情传入的一批特定信息的能力。

And not surprisingly then, many of the treatments for Alzheimer's disease, which is inabil- inability or challenges with remembering things and focusing, are drugs that impact the acetylcholine pathway and are aimed at enhancing the amount of acetylcholine that's available to neurons.

因此，毫不奇怪的是，许多治疗阿尔茨海默病（记忆力和注意力丧失或受到挑战）的药物都是影响乙酰胆碱途径的药物，旨在增加神经元可用的乙酰胆碱的量。

And the primary source for dietary choline would be eggs, and in particular egg yolks.

膳食胆碱的主要来源是鸡蛋，特别是蛋黄。

Eggs are an incredibly rich source of nutrients for the brain, and that's because the egg actually, if you think about it, contains all the nutrients that are required in order for an organism to grow.

鸡蛋是大脑极其丰富的营养来源，这是因为，仔细想想，鸡蛋实际上含有有机体生长所需的所有营养物质。

So if you're somebody who doesn't eat eggs or doesn't want to eat eggs, things like potatoes, nuts and seeds and grains and fruit, they don't have as much choline as eggs, but they do contain cholines.

因此，如果你不吃鸡蛋或不想吃鸡蛋、土豆、坚果、种子、谷物和水果等食物，它们的胆碱含量不如鸡蛋，但它们确实含有胆碱。

In general, most people should probably strive to get somewhere between 500 milligrams and a gram of choline per day, so 1,000 milligrams.

一般来说，大多数人可能应该努力每天摄入 500 毫克到 1 克胆碱，即 1,000 毫克。

Next on my list of compounds that have been shown in peer-reviewed research to improve neuronal and brain function is creatine.

在我的同行评审研究中显示可以改善神经元和大脑功能的化合物清单中的下一个是肌酸。

Creatine can be derived from meat sources.

肌酸可以从肉类中提取。

It can also be supplemented.

也可以进行补充。

Creatine can actually be used as a fuel source in the brain, and it, there's some evidence that it can enhance the function of certain, uh, frontal cortical circuits that feed down onto, or rather connect to areas of the brain that are involved in mood regulation and motivation.

肌酸实际上可以用作大脑的燃料来源，而且有一些证据表明，它可以增强某些额叶皮层回路的功能，这些回路会馈送到或连接到涉及情绪调节和动机的大脑区域。

What is the threshold level of creatine to supplement in order to get the cognitive benefit?

为了获得认知益处，补充肌酸的阈值水平是多少？

Appears to be at least five grams per day.

看起来每天至少五克。

Now, the most typical form of creatine is so-called creatine monohydrate.

现在，肌酸最典型的形式是所谓的一水肌酸。

Think it's interesting that creatine supplementation of five grams per day, that's creatine monohydrate, has been shown to improve cognition in people that aren't getting creatine from animal sources.

有趣的是，每天补充五克肌酸（即一水肌酸）已被证明可以改善不从动物来源获取肌酸的人的认知能力。

So I personally take creatine, five grams per day, and have for a very long time.

所以我个人服用肌酸，每天五克，并且服用了很长一段时间。

I can't say that I've, uh, noticed a tremendous benefit because I've actually never really come off it.

我不能说我，呃，注意到了巨大的好处，因为我实际上从未真正摆脱它。

Uh, and so I've never done the control experiment.

呃，所以我从来没有做过对照实验。

I take it more as kind of a baseline insurance policy for me.

我更多地将其视为我的基准保险单。

But, uh, what I can say is that I generally consume these things like EPAs, creatine, alpha-GPC to set a general context of support for my neurons, uh, for my brain, and of course, I do also pay attention to the foods that contain these various compounds.

但是，呃，我可以说的是，我通常会消耗这些东西，比如 EPA、肌酸、α-GPC，为我的神经元、呃、我的大脑提供一个总体支持环境，当然，我也会注意含有这些不同化合物的食物。

So I don't actively eat additional meat just to obtain creatine.

所以我不会为了获取肌酸而主动多吃肉。

Um, I eat a fairly limited amount of meat.

嗯，我吃的肉相当有限。

I don't restrict it, but I, and I do eat meat.

我不限制它，但我，我确实吃肉。

But, um, I don't actively seek out creatine in my diet.

但是，嗯，我不会主动在饮食中寻找肌酸。

Rather, I use supplementation in order to hit that five grams per day threshold.

相反，我使用补充剂来达到每天五克的阈值。

Next on the list of foods that are beneficial for brain health is one that you've probably seen pictures of online because there seems to be a practice of putting pictures of blueberries and other dark berries next to any title that says, "Foods that benefit your brain." Uh, there are a lot of foods out there that have been purported to improve brain function.

对大脑健康有益的食物清单中的下一个是您可能在网上看到过的图片，因为似乎有一种做法是将蓝莓和其他深色浆果的图片放在任何标题“有益于大脑的食物”旁边。呃，有很多食物据称可以改善大脑功能。

The interesting thing about blueberries and other berries, blackberries, dark currants, any of these thin-skinned berries that are purplish in color, is that they contain what are called anthocyanins.

蓝莓和其他浆果、黑莓、黑醋栗以及这些薄皮、呈紫色的浆果的有趣之处在于，它们含有所谓的花青素。

Anthocyanins actually have some really nice data to support the fact that they improve brain function.

花青素实际上有一些非常好的数据来支持它们改善大脑功能的事实。

Now, whether or not it is direct effects on neurons or whether or not it is by lowering inflammation, um, or some other modulatory effect isn't quite clear, but I think by now there's enough data to support the fact that eating a cup or two of blueberries pretty often, every day, or maybe you have blackberries or maybe it's black currants, that these anthocyanins are, are good for us, that they are enhancing our overall well-being at a number of different levels.

现在，它是否对神经元产生直接影响，或者是否通过降低炎症，嗯，或者其他一些调节作用还不太清楚，但我认为现在有足够的数据来支持这样一个事实：每天经常吃一两杯蓝莓，或者也许你吃黑莓，或者也许是黑醋栗，这些花青素对我们有好处，它们在许多不同层面上增强我们的整体健康。

So we've got EPA fatty acids, we've got phosphatidylserine, we've got choline, we've got creatine, and we have the anthocyanins.

所以我们有 EPA 脂肪酸、磷脂酰丝氨酸、胆碱、肌酸和花青素。

And the last item that I'd like to place in this list of food-derived things that can enhance brain function is glutamine.

我想在这份可以增强大脑功能的食物来源物质清单中列出的最后一项是谷氨酰胺。

Glutamine is a very interesting amino acid.

谷氨酰胺是一种非常有趣的氨基酸。

I've talked about glutamine on here before.

我之前在这里讨论过谷氨酰胺。

There's some evidence, although somewhat scant, there's some evidence that glutamine can enhance immune system function, so people will supplement with glutamine or people can get glutamine from foods.

有一些证据，虽然有些缺乏，但有一些证据表明谷氨酰胺可以增强免疫系统功能，因此人们会补充谷氨酰胺，或者人们可以从食物中获取谷氨酰胺。

Foods that contain a lot of glutamine are things like cottage cheese.

含有大量谷氨酰胺的食物是干酪之类的东西。

There are also other sources of glutamine.

谷氨酰胺还有其他来源。

Glutamine is rich in protein-rich foods, things like beef, chicken, fish, dairy products, eggs, but also for you non-um, animal food, uh, consuming people out there, um, vegetables including beans, cabbage once again, spinach, parsley, things of that sort.

谷氨酰胺富含蛋白质丰富的食物，比如牛肉、鸡肉、鱼、乳制品、鸡蛋，但也适合你的非动物性食品，呃，食用人们的蔬菜，包括豆类、卷心菜、菠菜、欧芹之类的东西。

So those foods contain glutamine.

所以这些食物含有谷氨酰胺。

For people that supplement with glutamine, generally they will take anywhere from a gram, as much as 10 grams per day.

对于补充谷氨酰胺的人来说，通常每天摄入量从 1 克到 10 克不等。

Why would they want to do that?

他们为什么要这么做？

Well, there's also some evidence starting to emerge that glutamine can help offset sugar cravings.

嗯，也有一些证据开始表明谷氨酰胺可以帮助抵消对糖的渴望。

In brief, we all have neurons in our gut that sense the amino acid content, the fat content, and the sugar content of the foods that we eat, and signal in a subconscious way to our brain whether or not the foods that we're eat, we are eating contain certain levels of certain amino acids.

简而言之，我们肠道中都有神经元，它们可以感知我们所吃食物的氨基酸含量、脂肪含量和糖含量，并以潜意识的方式向我们的大脑发出信号，告诉我们我们所吃的食物是否含有一定水平的某些氨基酸。

And so we actually have glutamine sensing neurons in our gut that actually have their little processes, their little, um, axons and dendrites as we call them in the mucosal lining of the gut.

因此，我们的肠道中实际上有谷氨酰胺感应神经元，它们实际上有它们的小突起，它们的小轴突和树突，正如我们在肠道粘膜内层中所说的那样。

They're not just sensing glutamine, but when they do sense glutamine, they respond and they send signals to the brain that are signals of satiation, of satisfaction.

它们不仅能感知谷氨酰胺，而且当它们确实感知到谷氨酰胺时，它们会做出反应，并向大脑发送信号，这些信号是饱腹感和满足感的信号。

And in doing so, can offset some of the sugar cravings that many people suffer from.

这样做可以抵消许多人对糖的渴望。

So, that more or less completes the list of things that, at least by my read of the literature, are things that are supported by at least three, and in some cases as many as hundreds of studies, in various populations, that have been, uh, explored in mouse studies often, but also in a number of human studies.

因此，这或多或少地完成了一系列的事情，至少从我阅读的文献来看，这些事情得到了至少三项、在某些情况下多达数百项针对不同人群的研究的支持，这些研究经常在小鼠研究中进行探索，但也在一些人类研究中进行了探索。

I want to emphasize again that all of the things I listed out, whether or not it's EPAs, whether or not it's phosphatidylserine, whether or not it's choline, whether or not, uh, it's the various compounds that are in berries, et cetera, all of those can be extracted from food.

我想再次强调，我列出的所有东西，无论是不是EPA，无论是不是磷脂酰丝氨酸，无论是不是胆碱，无论是不是，呃，是浆果中的各种化合物等等，所有这些都可以从食物中提取。

There is not any law that says that you have to get them from supplementation.

没有任何法律规定您必须通过补充剂来获取它们。

Supplementation can help you get to the very high levels of those things if you want to work on the higher end, if that's right for you.

如果您想从事更高端的工作，并且适合您，补充品可以帮助您达到非常高的水平。

Obviously check with your doctor before taking anything or removing anything from your diet or supplement regime.

在服用任何东西或从饮食或补充剂方案中去除任何东西之前，请务必先咨询您的医生。

But in general, you can get these things from foods.

但一般来说，你可以从食物中获取这些东西。

It just so happens that for some of these, uh, compounds, the foods that they're contained in, like fish, are not foods that I, um, particularly enjoy, and so I rely on, excuse me, I rely on supplements in order to get sufficient levels for me.

碰巧的是，对于其中一些，呃，化合物，它们所含的食物，比如鱼，不是我，嗯，特别喜欢的食物，所以我依靠，对不起，我依靠补充剂来获得足够的水平。

But again, you can get these levels from food.

但同样，您可以从食物中获取这些水平。

And the reason I made this list, the reason that I emphasized these things in this particular order is that they support the structure of neurons, they support the structure of the other cells of the brain that make up our cognition and that are important for our focus and our ability to remember things and so forth.

我列出这个列表的原因，我以这个特定顺序强调这些东西的原因是它们支持神经元的结构，它们支持大脑其他细胞的结构，这些细胞构成了我们的认知，并且对于我们的注意力和记忆能力等很重要。

And they are less so in the category of so-called modulatory effects.

而在所谓的调节效应范畴中，它们的作用就不那么明显了。

They will also have modulatory effects on sleep, on inflammation, or reducing inflammation throughout the body, on cardiovascular function, all of which I believe are positive effects, at least what the literature tells us, is that none of these compounds are harming other systems of the body, provided they are taken at, uh, reasonable levels.

它们还会对睡眠、炎症或减少全身炎症、心血管功能产生调节作用，我相信所有这些都是积极的作用，至少文献告诉我们的是，只要以合理的水平服用，这些化合物都不会损害身体的其他系统。

But everything in this list is directed towards answering the question, what can I eat, what can I ingest by way of food and/or food supplement that can support brain function in the short term and in the long term?

但这份清单中的所有内容都是为了回答这个问题：我可以吃什么，我可以通过食物和/或食品补充剂摄入什么来支持短期和长期的大脑功能？

So, I hope you find that list beneficial for you, if not for use, at least for consideration.

因此，我希望您发现该列表对您有益，即使不能使用，至少可以考虑一下。

So now, having talked about some of the foods and micronutrients that are beneficial to our immediate and long-term brain health, I'd like to shift gears somewhat and talk about why it is that we like the foods that we like.

现在，在讨论了一些对我们当前和长期大脑健康有益的食物和微量营养素之后，我想稍微改变一下话题，谈谈为什么我们喜欢我们喜欢的食物。

We've all heard before that we are hardwired to pursue sugar and to like fatty foods, and that calorie rich foods are attractive to us for all sorts of reasons, you know, surviving famines and things of that sort.

我们以前都听说过，我们生来就追求糖分和喜欢高脂肪食物，而富含热量的食物由于各种原因对我们有吸引力，你知道，比如在饥荒和诸如此类的情况下幸存下来。

And while that is true, the actual mechanisms that underlie food seeking and food preference are far more interesting than that.

虽然这是事实，但食物寻找和食物偏好背后的实际机制远比这更有趣。

There are basically three channels in our body and nervous system by which we decide what foods to pursue, how much to eat, and whether or not we will find a particular food attractive, whether or not we will want to consume more of it, whether or not we want to avoid it, or whether or not it's just sort of so-so.

我们的身体和神经系统基本上有三个渠道，通过它们我们可以决定吃什么食物、吃多少，以及我们是否会发现某种特定食物有吸引力、我们是否想要吃更多它、我们是否想要避免它，或者它是否只是马马虎虎。

What I refer to as the yum, yuck, or meh analysis.

我称之为 yum、yuck 或 meh 分析。

And indeed, that's what our nervous system is doing with respect to food.

事实上，这就是我们的神经系统对食物所做的事情。

So, let's talk about what these three channels for food preference are.

那么，我们就来说一下这三个食物偏好的渠道是什么。

The first one is an obvious one.

第一个是显而易见的。

It's taste on the mouth.

吃在嘴里就是味道。

It is the sensation that we have of the foods that we eat while we're chewing them, and those sensations, which are literally just somatosensory, touch sensations, you know, the palatability of food as it relates to the consistency of food.

这是我们在咀嚼食物时对食物的感觉，这些感觉实际上只是体感、触觉，你知道，食物的适口性与食物的稠度有关。

That's important.

这很重要。

And as you've all heard before, we have sensors on our tongue and elsewhere in our mouth that detect the various chemicals contained within food and lead to the senses of taste, which we call bitter, sweet, umami, salty, and sour.

正如你们之前所听说的，我们的舌头和口腔其他地方都有传感器，可以检测食物中含有的各种化学物质，并产生味觉，我们称之为苦、甜、鲜、咸和酸。

The umami receptor is a receptor that responds to the savory taste of things, so that's what you might find in a really wonderfully rich tomato sauce.

鲜味受体是一种对事物的咸味做出反应的受体，因此您可能会在非常浓郁的番茄酱中找到这种受体。

For those of you that eat meat and like meat, um, a really well-cooked, not necessarily well done, but properly cooked, I should say, steak, if that's your thing.

对于那些吃肉并且喜欢吃肉的人来说，嗯，真正煮熟的，不一定做得很好，但煮熟得恰到好处，我应该说，牛排，如果那是你的菜。

And umami is present in both plant and animal foods, and gives us that sensation of savoriness.

鲜味存在于植物和动物食品中，给我们带来美味的感觉。

So, we have those five basic tastes.

所以，我们有这五种基本品味。

Those are chemical sensors on the tongue that what we call transduce those chemicals.

这些是舌头上的化学传感器，我们称之为转换这些化学物质。

Those chemicals literally, in food, bind to those receptors and it is transduced, meaning the binding of those chemicals to the receptors is converted into an electrical signal that travels in from the tongue along what's called the gustatory nerve, then synapses, meaning, meaning it makes connections in our brain stem, in the so-called nucleus of the solitary tract.

从字面上看，食物中的这些化学物质与这些受体结合并被转导，这意味着这些化学物质与受体的结合被转换成电信号，从舌头沿着所谓的味觉神经传播，然后是突触，这意味着它在我们的脑干中，即所谓的孤束核中建立了连接。

There are other nuclei back there.

那里还有其他核。

Nuclei are just aggregates of neurons.

细胞核只是神经元的聚集体。

And then it sends information up to the so-called insular cortex.

然后它将信息发送到所谓的岛叶皮质。

The insular cortex is a incredible structure that we all have that mainly is concerned with so-called interoception, or our perception of what's going on inside our body.

岛叶皮层是我们所有人都拥有的一个令人难以置信的结构，主要与所谓的内感受有关，或者我们对身体内部发生的事情的感知。

So, it could be the amount of pressure in our gut because of how much food we've eaten, it could be the acidity of our gut, if we're having a little bit of indigestion, for instance.

因此，这可能是由于我们吃了多少食物而导致的肠道压力，也可能是肠道的酸度，例如，如果我们有一点消化不良。

And not surprisingly, the taste system sends information up to the insular cortex to give us a sense, literally, of what we've ingested, whether or not what we're tasting tastes good or not.

毫不奇怪，味觉系统将信息发送到岛叶皮层，让我们真正感受到我们所摄入的东西，无论我们品尝的东西味道好不好。

What this means is that your perception of what you like is a central, meaning with- deep within the brain, phenomenon.

这意味着你对自己喜欢的东西的感知是大脑深处的一个中心现象。

It's not about how things taste on your mouth, but as we'll see in a few minutes, turns out that that is not a direct relationship that is hardwired.

这与食物在嘴里的味道无关，但正如我们几分钟后将看到的，事实证明，这并不是一种硬连线的直接关系。

You can actually uncouple the preference for particular tastes with the reward systems in the brain.

实际上，你可以将对特定口味的偏好与大脑中的奖励系统脱钩。

It's actually possible to rewire one's sense of taste and preference for particular foods.

实际上可以重新调整一个人的味觉和对特定食物的偏好。

But the most important thing to understand is that, like with our hearing, like with vision, like with smell, taste is an internal representation that has particular goals for you.

但最重要的是要理解，就像我们的听觉、视觉、嗅觉一样，味觉是一种对你有特定目标的内部表征。

Your sense of what tastes good is related to particular things that are occurring in your brain and body, and that are likely to give your brain and body the things that it needs.

您对美味的感觉与您的大脑和身体中发生的特定事物有关，这些事物很可能为您的大脑和身体提供所需的东西。

It is not simply a matter of what you quote unquote like or what tastes good or what doesn't taste good.

这不仅仅是你引用什么或什么味道好或什么味道不好的问题。

Let me give you a relatively simple example of how your body and your brain are acting in a coordinated way to make you prefer certain foods, and indeed to pursue certain foods more.

让我给你举一个相对简单的例子，说明你的身体和大脑如何协调运作，让你更喜欢某些食物，甚至更多地追求某些食物。

So, I just mentioned you have neurons on your tongue that respond to different tastes.

所以，我刚才提到舌头上有神经元，可以对不同的味道做出反应。

But of course, your digestive tract isn't just your tongue, it's also your throat, goes all the way down to your stomach, and of course your intestines.

当然，你的消化道不仅仅是你的舌头，它也是你的喉咙，一直到你的胃，当然还有你的肠道。

There's a long tube of digestion.

有一个很长的消化管。

All along that tube, there are neurons.

沿着那个管子，到处都是神经元。

Some of the neurons are responding to the mechanical size of whatever portion of the digestive tract it happens to be.

一些神经元会对消化道任何部分的机械尺寸做出反应。

So for instance, how distended or empty, or full rather, it doesn't have to be distended , how, uh, depends on how much you ate, but how full or empty your gut happens to be.

例如，如何膨胀或空，或者更饱，它不一定要膨胀，如何，呃，取决于你吃了多少，但你的肠道恰好是多么饱或空。

Whether or not something you just ate is temperature hot, you know, is hot, uh, in the sense of hot to the touch, or whether or not it's spicy hot, whether or not it's soothing, whether or not it's kind of hard to swallow, this kind of thing.

你刚吃的东西是否是温热的,你知道,是热的,呃,摸起来的感觉是热的,或者是不是辣的,是否是舒缓的,是否是有点难以下咽的,诸如此类的东西。

So you have neurons all along your gut that are responding to the mechanics related to food and digestion, and that are related to the chemistry of food and digestion.

因此，肠道内遍布神经元，它们对与食物和消化相关的机制做出反应，并且与食物和消化的化学成分相关。

There's a population of neurons, nerve cells in your gut that are exquisitely tuned to the chemistry of whatever it is in your gut.

你的肠道中有一群神经元和神经细胞，它们会根据肠道中的化学成分进行精确调整。

And these are neurons called neuropod cells.

这些神经元称为神经足细胞。

They respond to amino acids, sugars, and fatty acids.

它们对氨基酸、糖和脂肪酸有反应。

So as your food is digested, as food lands within your gut, neurons there are sensing what types of foods are available and what types of things are making their way through the gut environment.

因此，当你的食物被消化时，当食物落在你的肠道内时，神经元就会感知到哪些类型的食物可用以及哪些类型的东西正在通过肠道环境。

And these particular neurons send electrical signals up into the brain through a little passage that we call the nodose ganglion.

这些特殊的神经元通过我们称为结节神经节的小通道将电信号发送到大脑。

The nodose ganglia is a, a cluster of neurons that then go furth- send up their own process into the brain and trigger the release of dopamine, which is a molecule that inspires motivation, reward, and more seeking for whatever it is led to their activation.

结状神经节是一组神经元，然后进一步将自己的过程发送到大脑中并触发多巴胺的释放，多巴胺是一种激发动机、奖励和更多地寻求导致其激活的任何东西的分子。

These are super interesting neurons because what they're essentially doing is they are providing a subconscious signal about the quality of the food that you're eating, what it contains, and then triggering the release of a molecule within your brain, dopamine, that leads you to go seek more of those foods.

这些是非常有趣的神经元，因为它们本质上的作用是提供有关你正在吃的食物的质量、食物成分的潜意识信号，然后触发你大脑中多巴胺分子的释放，从而导致你去寻找更多这些食物。

So now I've mentioned two of the three mechanisms by which we prefer certain foods.

现在我已经提到了我们偏爱某些食物的三种机制中的两种。

One is from the actual taste that we're familiar with, the taste on our tongue and in our mouth and the sensations that make us go, "Mm," or, "Ugh," or, "Eh." The yum, yuck, meh responses as I referred to them earlier.

一种是来自我们熟悉的实际味道，舌头上和嘴里的味道以及让我们发出“嗯”或“呃”或“呃”的感觉。正如我之前提到的，“yum, yuck, meh”的反应。

And then there's this subconscious signaling coming from the gut that's really based on the nutrient content of the foods.

然后是来自肠道的潜意识信号，它实际上基于食物的营养成分。

There's a third pathway, which is the learned association of a particular taste with the particular quality or value that a food has.

还有第三条途径，即特定口味与食物的特定品质或价值之间的习得关联。

And this is where things get really interesting and where there's actually a leverage point for you to rewire what it is that you find tasty and that you want to seek more of.

这就是事情变得非常有趣的地方，并且实际上有一个杠杆点可以让你重新调整你发现美味和想要寻求更多的东西。

We are driven, meaning we have mechanisms in our brain that make us motivated to pursue more of what brings both a taste of sweetness, but also that brings actual changes in blood glucose levels up.

我们是有动力的，这意味着我们的大脑中有机制让我们有动力去追求更多既能带来甜味，又能带来血糖水平实际变化的东西。

Okay?

好的？

So we are motivated to eat sweet things not just because they taste good, but because they change our blood sugar level, they increase our blood sugar level.

因此，我们有动力吃甜食，不仅因为它们味道好，而且因为它们改变我们的血糖水平，它们增加我们的血糖水平。

What your brain, meaning what you are seeking when you eat, is not taste, is not dopamine, is not even a rise in blood glucose.

你的大脑，即你在吃饭时寻求的东西，不是味道，不是多巴胺，甚至不是血糖升高。

What you're seeking, even though you don't realize it because it's subconscious, is you are seeking things that allow your neurons to be metabolically active.

你所寻求的，即使你没有意识到，因为它是潜意识的，你正在寻找能让你的神经元代谢活跃的东西。

And this is fundamentally important for understanding why you eat, why you eat particular foods, and how you can change your relationship to those foods.

这对于理解你为什么吃、为什么吃特定食物以及如何改变你与这些食物的关系至关重要。

Now, earlier I referred to these circuits as wired to do something.

现在，早些时候我将这些电路称为有线电路以执行某些操作。

And in biology, and in particular in neuroscience, we talk about something being hardwired or soft-wired.

在生物学中，特别是在神经科学中，我们谈论的是硬连线或软连线的东西。

Hardwired meaning that it's there and it's immutable, it cannot be changed.

硬连线意味着它就在那里并且是不可变的，无法更改。

Soft-wired meaning it's very amenable to change.

软连线意味着它非常容易改变。

The taste system and this general system of seeking particular foods similarly is hardwired to obtain certain types of nutrients.

味觉系统和寻找特定食物的一般系统同样是为了获取某些类型的营养物质而生来就有的。

It tends to like sweet things.

它往往喜欢甜的东西。

Most children naturally like sweet things, some more than others.

大多数孩子天生喜欢甜食，有些孩子比其他孩子更喜欢甜食。

So there's some hardwiring of preference, but there's also some soft-wiring in the system that allows it to change.

因此，存在一些偏好的硬连线，但系统中也存在一些允许其更改的软连线。

So the experiments that were done that beautifully illustrate that you seek out particular foods because of the way they taste, because of their impact on blood glucose levels, but also on their impact on the dopamine system, even if your blood glucose levels don't change.

因此，所做的实验完美地表明，即使您的血糖水平没有变化，您也会因为它们的味道、对血糖水平的影响以及对多巴胺系统的影响而寻找特定的食物。

So here's the experiment.

这是实验。

One group of subjects is given a sweet taste of a substance that also raises blood glucose levels, blood sugar, and dopamine goes up, not surprisingly.

一组受试者吃了一种甜味物质，这种物质也会升高血糖水平，血糖和多巴胺都会上升，这并不奇怪。

Second condition, separate subjects consume an artificial sweetener or a non-caloric sweetener.

第二个条件，不同的受试者食用人造甜味剂或无热量甜味剂。

It is not preferred much over other substances, but it is sweet so it's preferred somewhat, and it does not cause an increase in blood glucose levels.

它并不比其他物质更受欢迎，但它很甜，所以有点受欢迎，而且它不会导致血糖水平升高。

And not surprisingly, dopamine levels don't go up.

毫不奇怪，多巴胺水平没有上升。

So initially we don't tend to like artificial sweeteners that much.

所以最初我们不太喜欢人造甜味剂。

However, if subjects continue to ingest artificial sweeteners, even though there's no increase in blood glucose level, and therefore no increase in brain metabolism, dopamine levels eventually start to rise.

然而，如果受试者继续摄入人工甜味剂，即使血糖水平没有增加，因此大脑新陈代谢也没有增加，多巴胺水平最终会开始上升。

And when those dopamine levels eventually start to rise, you've essentially conditioned or reinforced that artificial or non-caloric sweetener, and then subjects start to consume more of it and they actually get a dopamine increase from it.

当这些多巴胺水平最终开始上升时，你基本上已经调节或强化了人造或无热量甜味剂，然后受试者开始消耗更多的甜味剂，他们实际上从中获得了多巴胺的增加。

So that's interesting.

这很有趣。

It says that consuming more of these artificial sweeteners can start to tap into the dopamine system and lead us to seek out or consume more of these artificial sweeteners.

它说，消耗更多的这些人造甜味剂可以开始利用多巴胺系统，并导致我们寻找或消耗更多的这些人造甜味剂。

Now, there's another condition that's been explored, and that's the really interesting condition.

现在，我们还探讨了另一个条件，这才是真正有趣的条件。

And it's the condition where an artificial sweetener is paired with a substance that can increase blood sugar.

这是人工甜味剂与可增加血糖的物质配对的情况。

But not because it tastes sugary like a normal sweet substance.

但这并不是因为它尝起来像普通甜味物质一样含糖。

The natural world scenario where this would happen would be drinking a diet soda, which contains no calories and therefore would not increase blood glucose, but is sweet, with a food that increases blood glucose.

发生这种情况的自然世界场景是喝无糖汽水，它不含卡路里，因此不会增加血糖，但很甜，与会增加血糖的食物混合。

And when that happens, what you're essentially doing is tapping into the dopamine system.

当这种情况发生时，你实际上所做的就是利用多巴胺系统。

This non-caloric sweet- sweet taste is paired with it, and there's an increase in- in neuron metabolism.

这种无热量的甜味与之搭配，神经元代谢有所增加。

So you have all of the components for reinforcement, and as a consequence, you get, in a sort of Pavlovian conditioning way, a- a situation where later, when you ingest that artificial sweetener, you actually get not only the increase in dopamine, but you get alterations in blood sugar management.

所以你拥有了所有的强化成分，结果，你会以一种巴甫洛夫条件反射的方式，出现一种情况，当你摄入人工甜味剂时，你实际上不仅会增加多巴胺，还会改变血糖管理。

I'll make this in the natural world context.

我将在自然世界的背景下做这个。

If you ingest an artificial sweetener, say, drink diet soda while consuming foods that increase blood glucose, then later, even if you just drink the diet soda, it's been shown that you secrete much more insulin, the hormone that regulates blood glucose, in response to that diet soda.

如果您摄入人工甜味剂，例如，在食用会增加血糖的食物的同时喝无糖汽水，那么后来，即使您只喝无糖汽水，研究表明，您也会分泌更多的胰岛素，即调节血糖的激素，以应对无糖汽水。

And the simple extract or tool from this is if you are going to consume artificial sweeteners, it's very likely best to consume those away from any food that raises blood glucose levels.

简单的摘录或工具是，如果您要食用人造甜味剂，那么最好远离任何会升高血糖水平的食物。

So if you're going to enjoy diet soda, be my guest, but do it while, not while consuming food, in particular foods that raise blood glucose, because what these studies show is that they can disrupt blood sugar management by way of the insulin-glucose system.

因此，如果您想享受无糖汽水，请在喝的时候喝，但不要在吃食物时喝，尤其是会升高血糖的食物，因为这些研究表明，它们会通过胰岛素-葡萄糖系统扰乱血糖管理。

Studies by my colleague, Alia Crum, in the psychology department at Stanford, have explored the bodily response in terms of insulin release and the release of other food and eating-related hormones, as well as overall feelings of satisfaction, et cetera, in groups of people that drink a milkshake and are either told that it's a low-calorie shake that contains, uh, various nutrients that are good for them or a higher calorie shake that has a lot of nutrients, et cetera.

我的同事，斯坦福大学心理学系的阿莉亚·克拉姆（Alia Crum）进行了一项研究，探索了一群喝奶昔的人在胰岛素释放、其他食物和饮食相关激素的释放以及整体满足感等方面的身体反应，他们要么被告知这是一种低热量奶昔，其中含有呃，各种对他们有益的营养素，要么是含有大量营养素的高热量奶昔，等等。

And what they found was that the different groups, and here, again, I'm being very general with my description of these studies, but what they found is that the physiological response, the insulin response, the blood glucose response, and the subjective measures of whether or not people enjoyed something or not, were heavily influenced by what they were told were in these milkshakes.

他们发现，不同的群体，在这里，我对这些研究的描述非常笼统，但他们发现，生理反应、胰岛素反应、血糖反应以及人们是否喜欢某样东西的主观测量，很大程度上受到他们被告知的奶昔成分的影响。

So blood glucose would go up, insulin would go up when people were told it was a high calorie shake with lots of nutrients, less so when people ingested a shake that was, uh, you know, that they were told had less nutrients, and so forth, when in reality it was the identical shake.

因此，当人们被告知这是一种含有大量营养物质的高热量奶昔时，血糖会上升，胰岛素也会上升，而当人们摄入一种奶昔时，血糖会上升，胰岛素会上升，而当人们摄入一种奶昔时，呃，你知道，他们被告知营养成分较少，等等，而实际上这是相同的奶昔。

This is incredible.

这太不可思议了。

This is a belief effect.

这是一种信念效应。

This is not placebo, right?

这不是安慰剂，对吧？

A placebo effect is different.

安慰剂效应则不同。

Placebo effect is in comparison.

安慰剂效应是比较的。

It's where the control condition actually influences outcomes to a same or to some degree just like the experimental condition.

这是控制条件实际上与实验条件相同或在某种程度上影响结果的地方。

This is a belief effect where the belief and the subjective thoughts about what a given food will do has a direct impact on a physiological measure like blood sugar and blood glucose.

这是一种信念效应，即对特定食物的作用的信念和主观想法对血糖和血糖等生理指标有直接影响。

Okay?

好的？

So let's zoom out from this for a second and think about how we can incorporate this into adopting consumption of healthy foods that serve our brain health in the immediate and long term.

因此，让我们暂时抛开这个问题，思考如何将其纳入健康食品的消费中，从而在短期和长期内服务于我们的大脑健康。

What this means is obviously you want to consume foods that you like, but because brain health is very important and many of the foods that promote brain health perhaps are not the most palatable to you or desirable to you, if you want to eat more of a particular food because it's good for you, pair it with that other food that provides you a shift in brain metabolism, because that's really what your brain and you are seeking, even though you don't realize it.

这显然意味着你想吃你喜欢的食物，但因为大脑健康非常重要，而且许多促进大脑健康的食物对你来说可能不是最可口或最理想的，如果你想吃更多某种特定的食物，因为它对你有好处，请将它与其他可以改变大脑新陈代谢的食物搭配，因为这确实是你的大脑和你正在寻求的，即使你没有意识到这一点。

How long will this take?

这需要多长时间？

Well, the data really point to the fact that even within a short period of time of about seven days, but certainly within 14 days, that food will take on a subjective experience of tasting at least better to you, if not good to you.

好吧，这些数据确实表明了这样一个事实：即使在 7 天左右的短时间内，但肯定是在 14 天内，食物也会呈现出一种主观体验，即味道至少对你来说更好，即使对你来说不好。

Now, I believe this has important implications for much of the controversy and food wars that we see out there.

现在，我相信这对我们看到的许多争议和粮食战争具有重要影响。

Food wars being, of course, these groups that ardently subscribe to the idea that their diet and the things that they are eating are the foods that are good for us and that are the most pleasureful and the things that everyone should be eating.

当然，食物战是这些群体热衷于这样一种观念：他们的饮食和他们正在吃的东西是对我们有好处的食物，是最令人愉悦的食物，是每个人都应该吃的东西。

We see this with every community within the nutrition realm.

我们在营养领域的每个社区都看到了这一点。

What's very clear, however, is that what we consume on a regular basis and what leads to increases in brain metabolism leads to increases in dopamine, and thereby our motivation to eat them.

然而，非常清楚的是，我们经常吃的东西以及导致大脑新陈代谢增加的东西会导致多巴胺的增加，从而增加我们吃它们的动力。

So what this really says is that what we tend to do regularly becomes reinforcing in and of itself, and I think in large part can explain the fact that yes, indeed, for certain people, a given diet not only feels good, but they heavily subscribe to the nutrient and kind of health beneficial effects of that diet.

所以这真正说明的是，我们经常做的事情本身就变得强化了，我认为在很大程度上可以解释这样一个事实：是的，确实，对于某些人来说，特定的饮食不仅感觉良好，而且他们强烈支持该饮食的营养和对健康的有益作用。

What this emphasizes is that foods impact our brain and its health, but they- they also impact how our brain functions and responds to food.

这强调的是食物会影响我们的大脑及其健康，但它们也会影响我们的大脑功能和对食物的反应。

And that is largely a learned response.

这在很大程度上是一种习得的反应。

We can't completely override, for instance, that certain foods evoke a strong, "Ugh, yuck," component.

例如，我们不能完全忽视某些食物会引起强烈的“呃，恶心”成分。

Certain foods are truly putrid to us, but it's also true that if we continue to eat foods that are progressively sweeter and sweeter and highly palatable, it shifts our dopamine system because it activates our dopamine system to make us believe that those foods are the only foods that can trigger this reward system and make us feel good and taste, and that they taste good.

某些食物对我们来说确实是腐烂的，但如果我们继续吃越来越甜、越来越可口的食物，它也会改变我们的多巴胺系统，因为它会激活我们的多巴胺系统，让我们相信这些食物是唯一可以触发这个奖励系统并让我们感觉良好和味道鲜美的食物，而且它们味道很好。

But after consuming foods that perhaps are less sweet or even less savory, that are not what we would call highly, or I would say nowadays it's super palatable foods, we can adjust our sense literally of what we perceive as an attractive and rewarding food.

但是，在食用了不太甜或什至不太咸的食物之后，这些食物不是我们所谓的高度食物，或者我想说现在是超级可口的食物，我们可以从字面上调整我们对我们所认为的有吸引力和有益的食物的感觉。

And indeed the dopamine system will reward those foods accordingly.

事实上，多巴胺系统会相应地奖励这些食物。

Put simply, we don't just like sweet foods because they taste good, we like them because they predict a certain kind of metabolic response.

简而言之，我们喜欢甜食不仅仅是因为它们味道好，我们喜欢它们是因为它们预示着某种代谢反应。

If you want to learn more about food reward and food reinforcement, 'cause it turns out those are slightly different things, there's a wonderful review written by Ivan de Araujo, they have a middle author, Mark Schachter and Dana Small.

如果你想了解更多关于食物奖励和食物强化的知识，因为事实证明它们略有不同，Ivan de Araujo 写了一篇精彩的评论，他们有中间作者 Mark Schachter 和 Dana Small。

It's called Rethinking Food Reward, and it was published in the Annual Reviews of Psychology.

它被称为“重新思考食物奖励”，发表在《心理学年度评论》上。

You can find it very easily online.

您可以在网上轻松找到它。

It was published in 2019, and it's a beautiful deep dive, although quite accessible to most people, about how different foods and the way that we perceive them impacts our brain and body and why we like the things we like and how to reshape what we like.

它于 2019 年出版，虽然对大多数人来说都很容易理解，但它是一篇精彩的深入探讨，讲述了不同的食物以及我们感知它们的方式如何影响我们的大脑和身体，以及我们为什么喜欢我们喜欢的东西以及如何重塑我们喜欢的东西。

So once again, we've done a fairly extensive deep dive into food and your brain, came up with a relatively short list of what I would call super foods, and we also talked about food preference and why particular tastes and particular events within the gut and particular events within the brain combine to lead us to pursue particular foods and to avoid other foods, and how you can leverage those pathways in order to pursue more of the foods that are going to be good for you and good not just for your brain, but for your overall body health and to enjoy them along the way.

因此，我们再次对食物和大脑进行了相当广泛的深入研究，提出了一个相对简短的我称之为超级食物的清单，我们还讨论了食物偏好，以及为什么特定口味和肠道内的特定事件以及大脑内的特定事件结合在一起导致我们追求特定食物并避免其他食物，以及如何利用这些途径来追求更多对你有益的食物，这些食物不仅对你的大脑有益，而且对你的整体身体健康有益，并在整个过程中享受它们。方式。