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10種有效提升游泳者技術的補腦食物!



游泳技術的學習及精進是一種心智及生理神經運行的過程,必須要控制好自己的心智來進入極度專注的狀態來提升學習及練習的品質,再經過不斷重複再重複的海量積累才能有效改善你的游泳技術!除了思維方式及思維習慣會大大影響學習成效以外,你所攝取的食物也會影響你的大腦能量及功能!


10種有效提升游泳者技術的補腦食物:


酪梨:提供單元不飽和脂肪,有助於維持健康的血液流動。


藍莓:它們可以保護您的大腦免受氧化應激並減少大腦衰老的影響。也有研究表明它們可以幫助記憶。


綠花椰菜(西蘭花):維生素 K 的重要來源,它可以改善認知功能和記憶力。


黑巧克力:有助於提升你的專注力,並刺激腦內啡。巧克力還含有類黃酮,已被證明可以改善認知功能。黑巧克力越黑(越純)越好,因為最黑的巧克力含糖最少,糖應該少吃為妙。


雞蛋:有效提高記憶力和增強大腦功能的膽鹼。


綠葉蔬菜:是維生素 E 的良好來源,可減少大腦衰老的影響,也含有葉酸已被證明可以改善記憶力。


鮭魚、沙丁魚、魚子醬:富含 omega-3 必需脂肪酸,有助於減少大腦老化的影響。


薑黃:有助於減少炎症和提高抗氧化水平,同時還能改善大腦的氧氣攝入量。還有一些研究顯示薑黃有助於減少認知功能衰退。


核桃:有效提供高水平的抗氧化劑和維生素 E,可以保護您的神經元並防止大腦老化。它們還含有高水平的鋅和鎂,這對你的心情非常有益。


水:你的大腦大約有 80% 是水。脫水會導致腦霧、疲勞以及反應和思維速度變慢。研究顯示,水分充足的人在腦力測試中得分較佳。



THE TOP 10 BRAIN FOODS FOR SWIMMER:


Avocados: They provide monounsaturated fat, which helps to maintain healthy blood flow.


Blueberries: They protect your brain from oxidative stress and reduce the effects of brain aging. There have also been studies that show they can help with memory.


Broccoli: A great source of vitamin K, which is known to improve cognitive function and memory.


Dark chocolate: This helps your focus and your concentration and stimulates endorphins. Chocolate also has flavonoids, which have been shown to improve cognitive function. The darker here the better, as the darkest chocolate has the least sugar, and we’ve already talked about how sugar is something to eat sparingly.


Eggs: They provide memory-improving and brain-boosting choline.


Green leafy vegetables: These are good sources of vitamin E, which reduces the effects of brain aging, and folate, which has been shown to improve memory.

Salmon, Sardines, Caviar: They’re rich in omega-3 essential fatty acids, which help reduce the effects of brain aging.


Turmeric: It helps reduce inflammation and boost antioxidant levels while also improving your brain’s oxygen intake. There’s also some indication that turmeric helps reduce cognitive decay.


Walnuts: These nuts provide high levels of antioxidants and vitamin E that protect your neurons and protect against brain aging. They also contain high levels of zinc and magnesium, which are really good for your mood.


Water: Your brain is about 80 percent water. Dehydration can cause brain fog, fatigue, and slower reaction and thinking speed. Studies show that well-hydrated people score better on brainpower tests.

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