And I'm Georgie. 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?

我是喬治你遇到過這種情況嗎？你吃了一個甜甜圈，糖分激增--一種強烈的興奮感和精力充沛的感覺，但一個小時後卻頭痛欲裂，昏倒在地？

Food affects us more than we realise, and that's because what we eat alters our brain chemistry, changing our mood and emotions. Our brain is working 24 hours a day, even while we sleep, so it needs more fuel than other body parts.

食物對我們的影響遠比我們意識到的要大，這是因為我們吃的東西會改變我們大腦的化學成分，改變我們的情緒和情感。我們的大腦每天 24 小時都在工作，即使在睡眠時也是如此，是以它比身體其他部位需要更多的燃料。

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.

那麼，我們能通過吃東西來獲得快樂嗎？在本節目中，我們將討論食物與大腦之間的關係，而且，像往常一樣，我們還將學習一些有用的新詞彙。

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? Is it… a. An African elephant b. A dolphin or c. A sperm whale

聽起來不錯 喬治但首先，我有個問題要問你人類的大腦平均重達一公斤半 是最聰明的動物之一但是哪種哺乳動物的大腦最大呢？是...... a. 非洲象 b. 海豚還是 c. 抹香鯨

I think it's an African elephant.

我認為這是一頭非洲象。

OK Georgie, I'll reveal the answer later in the programme. Now, did you know that despite making up only 2% of our total weight, our brain uses 20% of the body's energy? Nutritionist

好吧，喬吉，我稍後會在節目中揭曉答案。你知道嗎，儘管大腦只佔人體總重量的 2%，卻消耗了人體 20% 的能量。營養學家

Dr Rita Achari does. She thinks we should be specifically eating for our brains, as she explained to BBC World Service programme, The Food Chain.

麗塔-阿查裡博士就是這樣認為的。正如她在英國廣播公司世界服務節目《食物鏈》中解釋的那樣，她認為我們應該為大腦特別進食。

Eating every day, right, and eating a balanced diet so you get the full complement of vitamins and minerals is critical. If you go low in something in 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,

每天正確進食，均衡飲食，這樣才能獲得全面的維生素和礦物質，這一點至關重要。如果你某天攝入的某種營養不足，如果你一天不吃任何蛋白質，或者就我的情況而言，如果我不吃任何蔬菜、

I know the next day I'm not as sharp.

我知道第二天我就沒那麼敏銳了。

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. Remember the rainbow rule – eat foods of many different colours with lots of leafy greens.

在阿查裡博士的健腦食物清單中，第一條就是規律而均衡的飲食。飲食中包含保持健康所需的適當種類和數量的食物。請記住 "彩虹法則"--多吃不同顏色的食物，多吃綠葉蔬菜。

A balanced diet also includes different types of nutrients – vitamins, fibre, protein and so on. But including these isn't always possible. You might go low on, meaning have very little of, one food type. Dr Achari says that when this happens to her, she's not as sharp, as intelligent and quick to notice things as usual.

均衡飲食還包括不同類型的營養素--維生素、纖維素、蛋白質等。但並不是總能包含這些營養素。你可能會對某一類食物攝入不足，也就是說攝入很少。阿查裡醫生說，當這種情況發生在她身上時，她就不會像平時那樣敏銳、聰明和迅速地注意到事物。

Dr Achari names lots of different foods which help boost our brains, from wild-caught Alaskan salmon and avocado, to berries and walnuts.

從野生阿拉斯加鮭魚和鱷梨，到漿果和核桃，阿查裡博士列舉了許多有助於提高大腦機能的不同食物。

But hang on, Georgie. Wild-caught Alaskan salmon? Very nice and very expensive. It sounds like these superfoods are just for the super-rich.

等一下，喬治阿拉斯加野生三文魚？很好，也很貴聽起來這些超級食物只是為超級富豪準備的

Well, not according to blogger Michelle Mundt. Here she is telling BBC World Services, the food chain, how eating well needn't cost a fortune.

博主米歇爾-蒙德（Michelle Mundt）可不這麼認為。在這裡，她告訴英國廣播公司世界服務頻道（BBC World Services）、食物鏈，如何吃得好不需要花大錢。

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. 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 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.

這並不昂貴，而且現在每個人都有冰箱，所以你可以批量烹飪，冷凍起來，然後在一週內使用。所以我覺得問題還是出在我們的生活方式上。我們覺得自己的時間有限，是以人們試圖通過烹飪預先做好的食物來減少在廚房的時間，或者更糟糕的是，我們只是把食物放進微波爐。但實際上，你可以在 20 分鐘內做出新鮮的食物。

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.

米歇爾的 "預算內腦力食物 "創意包括批量烹飪。批量烹飪是指一次烹飪很多食物，然後留一些以後吃，通常是通過冷凍的方式。

Although microwave-ready meals are convenient, they lack many nutrients needed by the brain.

微波爐即食餐雖然方便，但卻缺乏大腦所需的多種營養。

Luckily, adding some fresh vegetables to batch-cooked food means anyone can make a brain-healthy meal quickly, or in 20 minutes flat, as Michelle says, using the word flat to mean exactly and to emphasise that it can be done quickly.

幸運的是，在批量烹飪的食物中加入一些新鮮蔬菜，意味著任何人都可以快速製作出有益大腦健康的食物，或者像米歇爾說的那樣，只需 20 分鐘。

OK, so we need balanced diets and batch cooking for big brains. Now, let's test your brain,

好了，我們需要均衡飲食和批量烹飪，才能擁有聰明的大腦。現在，讓我們來測試一下你的大腦、

Georgie, with my question.

喬治，我的問題。

Right. You asked which mammal has the biggest brain and I guessed it was an African elephant.

沒錯。你問哪種哺乳動物的大腦最大，我猜是非洲象。

Which was… the wrong answer, I'm afraid. In fact, the biggest brain belongs to the sperm whale, weighing about 8 kilos, and the sperm whale's main food? Fish.

這恐怕是......錯誤的答案。事實上，最大的大腦屬於抹香鯨，重約8公斤，而抹香鯨的主要食物是什麼？魚

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.

好了，讓我們來回顧一下我們在本課程中學到的詞彙，首先是 "飆糖"（sugar rush）--在吃了含有大量糖分的食物後，突然感到興奮和精力充沛。

A balanced diet includes the correct combinations of food needed to stay healthy.

均衡飲食包括保持健康所需的正確食物組合。

If you go low on something, you have very little of it.

如果你缺什麼，你就會擁有很少的東西。

If you describe someone as sharp, you mean they're intelligent and quick to react to things.

如果你形容一個人敏銳，你的意思是他很聰明，對事物反應迅速。

Batch cooking means cooking a lot of food at the same time and saving some for later.

批量烹飪是指同時烹飪大量食物，並將部分食物留待以後食用。

And finally, doing something in 20 minutes flat means 20 minutes exactly and is used to emphasise that it's done very quickly. 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.

最後，"20 分鐘內完成一件事 "指的是 20 分鐘，用來強調完成得非常快。我們的六分鐘時間又到了。祝大家在烹飪自己的健腦早餐時玩得開心，並記得下次再來參加我們的 "6 分鐘英語"。再見

Bye.

再見。

you

你