How the food you eat affects your brain - Mia Nacamulli

Kako hrana koju jedete utiče na vaš mozak - Mia Nakamuli (Mia Nacamulli)

Prevodilac: Mile Živković Lektor: Milenka Okuka

Your Brain on Food

Vaš mozak pod uticajem hrane.

If you sucked all of the moisture out of your brain

Kada biste iz vašeg mozga isisali svu vlagu

and broke it down to its constituent nutritional content,

i rasturili ga na njegove osnovne hranljive sastojke,

what would it look like?

kako bi to izgledalo?

Most of the weight of your dehydrated brain would come from fats,

Većina mase vašeg dehidriranog mozga sastojala bi se iz masti,

also known as lipids.

koje još nazivamo lipidima.

In the remaining brain matter, you would find proteins and amino acids,

U preostaloj masi mozga, našli biste proteine i aminokiseline,

traces of micronutrients,

tragove mikronutrijenata

and glucose.

i glukozu.

The brain is, of course, more than just the sum of its nutritional parts,

Naravno, mozak je više od proste sume svojih nutritivnih delova,

but each component does have a distinct impact on functioning,

ali svaka komponenta ima jedinstven uticaj na funkcionisanje,

development,

razvoj,

mood,

raspoloženje

and energy.

i energiju.

So that post-lunch apathy,

Ta apatija nakon ručka

or late-night alertness you might be feeling,

ili uzbuđenost kasno noću koje doživljavate,

well, that could simply be the effects of food on your brain.

to bi prosto mogli da budu efekti hrane na vaš mozak.

Of the fats in your brain, the superstars are omegas 3 and 6.

Od masti u vašem mozgu, superzvezde su omega-3 i omega-6.

These essential fatty acids,

Ove esencijalne masne kiseline,

which have been linked to preventing degenerative brain conditions,

koje povezuju sa sprečavanjem degenerativnih bolesti mozga,

must come from our diets.

moraju da potiču iz ishrane.

Tako je jedenje hrane bogate omega kiselinama,

So eating omega-rich foods,

poput orašastih plodova,

like nuts,

seeds,

semenki

and fatty fish,

i masne ribe

is crucial to the creation and maintenance of cell membranes.

ključno za stvaranje i održavanje ćelijskih membrana.

And while omegas are good fats for your brain,

I dok su omega masti dobre za vaš mozak,

long-term consumption of other fats, like trans and saturated fats,

dugotrajno konzumiranje drugih masti, poput trans i zasićenih masti

may compromise brain health.

može ugroziti zdravlje mozga.

Meanwhile, proteins and amino acids,

U isto vreme, proteini i aminokiseline,

the building block nutrients of growth and development,

hranljivi gradivni materijali našeg rasta i razvoja,

manipulate how we feel and behave.

manipulišu time kako se osećamo i ponašamo.

Amino acids contain the precursors to neurotransmitters,

Aminokiseline sadrže prethodnike neurotransmitera,

the chemical messengers that carry signals between neurons,

hemijskih kurira koji prenose signale među neuronima,

affecting things like mood,

što utiče na stvari poput raspoloženja,

sleep,

sna,

attentiveness,

pozornosti

and weight.

i težine.

They're one of the reasons we might feel calm after eating a large plate of pasta,

Oni su delimično razlog zašto se osećamo mirno nakon što pojedemo tanjir testenine

or more alert after a protein-rich meal.

ili uzbuđeno nakon obroka koji je bogat proteinom.

The complex combinations of compounds in food

Kompleksne kombinacije jedinjenja u hrani

can stimulate brain cells to release mood-altering norepinephrine,

mogu podstaći moždane ćelije da ispuštaju

hormone koji menjaju raspoloženje - norepinefrin,

dopamine,

dopamin

and serotonin.

i serotonin.

But getting to your brain cells is tricky,

Dolazak do vaših moždanih ćelija je komplikovan

and amino acids have to compete for limited access.

i aminokiseline moraju da se bore za ograničen pristup.

A diet with a range of foods helps maintain a balanced combination

Ishrana raznovrsnim namirnicama pomaže da se održi uravnotežena kombinacija

of brain messengers,

kurira u mozgu

and keeps your mood from getting skewed in one direction or the other.

i sprečava da vaše raspoloženje ide iz jedne u drugu krajnost.

Like the other organs in our bodies,

Poput drugih organa u našim telima,

our brains also benefit from a steady supply of micronutrients.

i naši mozgovi imaju koristi od stalnog priliva mikronutrijenata.

Antioxidants in fruits and vegetables

Antioksidanti u voću i povrću

strengthen the brain to fight off free radicals that destroy brain cells,

ojačavaju mozak u njegovoj borbi

protiv slobodnih radikala koji uništavaju ćelije

enabling your brain to work well for a longer period of time.

i omogućavaju mozgu da dobro funkcioniše duži vremenski period.

And without powerful micronutrients,

Bez moćnih mikronutrijenata,

like the vitamins B6,

poput vitamina B6,

B12,

B12

and folic acid,

i folne kiseline,

our brains would be susceptible to brain disease and mental decline.

naši mozgovi bili bi podložni moždanim bolestima i propadanju.

Trace amounts of the minerals iron,

Tragovi minerala gvožđa,

copper,

bakra,

zinc,

cinka

and sodium

i natrijuma

are also fundamental to brain health and early cognitive development.

takođe su ključni za zdravlje mozga i rani kognitivni razvoj.

In order for the brain to efficiently transform and synthesize

Kako bi mozak efikasno transformisao i sintetisao

these valuable nutrients,

ove dragocene nutrijente,

it needs fuel, and lots of it.

potrebno mu je dosta goriva.

While the human brain only makes up about 2% of our body weight,

Iako ljudski mozak čini oko 2% naše telesne težine,

it uses up to 20% of our energy resources.

on koristi i do 20% naših resursa.

Most of this energy comes from carbohydrates

Većina ove energije dolazi od ugljenih hidrata

that our body digests into glucose, or blood sugar.

koje naše telo razbija u glukozu, ili šećer u telu.

The frontal lobes are so sensitive to drops in glucose, in fact,

Zapravo, frontalni režnjevi su toliko osetljivi na pad glukoze

that a change in mental function is one of the primary signals

da je promena mentalnih funkcija jedan od osnovih signala

of nutrient deficiency.

nedostatka hranljivh materija.

Assuming that we are getting glucose regularly,

Pod pretpostavkom da redovno dobijamo glukozu,

how does the specific type of carbohydrates we eat affect our brains?

kako određeni tip ugljenih hidrata koje jedemo utiče na naše mozgove?

Carbs come in three forms:

Ugljeni hidrati imaju tri oblika:

starch,

sugar,

skrob,

šećer

and fiber.

i vlakna.

While on most nutrition labels,

Iako ih na većini deklaracija na namirnicama

they are all lumped into one total carb count,

zbrajaju u jedan broj ugljenih hidrata,

the ratio of the sugar and fiber subgroups to the whole amount

odnos podgrupa šećera i vlakana u celoj količini

affect how the body and brain respond.

utiče na to kako reaguju telo i mozak.

A high glycemic food, like white bread,

Hrana sa visokim gilkemijskim indeksom, poput belog hleba,

causes a rapid release of glucose into the blood,

izaziva munjevito lučenje glukoze u krvi,

and then comes the dip.

a onda sledi pad.

Blood sugar shoots down, and with it, our attention span and mood.

Šećer u krvi pada, a sa njim i naša pozornost i raspoloženje.

On the other hand, oats, grains, and legumes have slower glucose release,

S druge strane, ovsene pahuljice, žitarice i mahunarke sporije ispuštaju glukozu,

enabling a steadier level of attentiveness.

čime se dobija stabilniji nivo održavanja pažnje.

For sustained brain power,

Za održivu snagu mozga,

opting for a varied diet of nutrient-rich foods is critical.

ključno je odlučiti se za ishranu koja je raznovrsna i bogata nutrijentima.

When it comes to what you bite, chew, and swallow,

Što se tiče onoga što grizete, žvaćete i gutate,

your choices have a direct and long-lasting effect

vaši izbori imaju direktan i dugotrajan uticaj

on the most powerful organ in your body.

na najmoćniji organ u vašem telu.