精华内容：促进大脑健康与认知表现的食物与补充剂

欢迎收看《Huberman Lab 精选》，在这里我们重温往期节目，提炼出最具威力、可立即执行的心理健康、身体健康与表现提升的科学工具。我是安德鲁·休伯曼，斯坦福医学院神经生物学与眼科学教授。今天，我们聊的是食物与大脑。我们会谈到哪些食物能让大脑更专注、整体更健脑，并延缓大脑衰老，让你长期保持认知与清晰思维。我们还会探讨你为什么会对某些食物情有独钟。

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. I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at School of Medicine. Today, we are talking all about food and the brain. 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. We are also going to talk about why and how you prefer certain foods to others.

我会讲到驱动你选择食物的三大信号。第一个信号来自肠道，完全在潜意识层面——肠道里的神经元会向你大脑发送你察觉不到的信号，告诉你所吃食物的营养含量。第二个信号是某种食物被代谢利用的难易度，也就是它多快能被转化成大脑（而非身体）可直接使用的能量。第三个信号最有趣。

And I'm going to talk about the three major signals that combine to drive your food choices. One of those signals comes from your gut and is completely subconscious. 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. 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. And the third signal is perhaps the most interesting one.

它是“信念”信号，是你对所吃食物含有什么、以及你认为它能带来何种健康与能量益处的感知与相信。那么，哪些因素直接影响大脑健康？我们又能吃哪些食物来普遍支持大脑健康？谈到神经元与大脑功能，我们默认先聊“燃料”——神经元用葡萄糖（血糖），而且用量巨大。

It's the signal of belief. 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 health wise and energy wise. What are the things that directly impact brain health and what are the foods that we can eat that will support brain health? 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, that they require a lot of it.

但在考虑神经元运转所需的燃料前，得先谈让神经元存在并保持健康的“材料”——神经元到底由什么构成？这就引出了我认为对大脑功能最重要的食物元素：脂肪。可能出乎你意料，但若不算水分（大脑含水量极高），大脑及神经细胞（即神经元）和其他细胞的完整性很大程度上依赖脂肪。因为神经细胞和脑细胞外层有一层“双层膜”，有时也叫双分子膜。

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? And that brings us to what I would argue is the most important food element for brain function, and that is fat. 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. And that's because nerve cells and other cells in the brain have a external layer. It's what's sometimes called a double layered membrane.

它本质上是两层薄膜，作为细胞的边界。这个边界极其关键，因为物质如何穿过它直接调控神经元的电活动——神经元借此放电、交流，让你持续思考、行动，完成所有神经元赋予的功能。这些膜由脂肪构成，但不是我们肚子或器官周围那种囤起来的脂肪，而是“结构性脂肪”。保持这种结构性脂肪的完整——也就是神经元的健康——很大程度上要靠我们吃的食物。那么，它到底是哪种脂肪？我们该吃什么来支持这些脂肪和神经元呢？

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. 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. They're not made up of storage fat, they are made up of structural fat 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. So what type of fat is it and what should we eat in order to support that fat and those neurons?

答案就是所谓的必需脂肪酸和磷脂。现在这两者或多或少是同一种东西，但我想把非常庞大的文献说得非常清楚。必需脂肪酸可以包括所谓的EPA或DHA。你听说过欧米伽-3和欧米伽-6。大多数人从饮食中已经摄入了足够的欧米伽-6。

And the answer is the so called essential fatty acids and phospholipids. Now those are more or less the same thing, but I just want to make a very large literature, very crystal clear. Essential fatty acids can include the so called EPA variety or DHA variety. You hear about omega-3s and omega-6s. Most people are getting enough omega-6s from their diet.

然而，大多数人并没有摄入足够的欧米伽-3来支持短期和长期的大脑健康。哪些食物富含欧米伽-3，我们应该每天至少摄入一些？第一是鱼类。我不知道你怎么样，但我吃鱼不多。我偶尔会吃，这就是为什么有人可能想从其他来源补充EPA。

However, most people are not getting enough omega-3s in their diet to support healthy brain function in the short and long term. What are foods that are high in omega-3s that we should all probably be consuming at least on a daily basis? The number one is fish. Now, I don't know about you, but I'm not eating a lot of fish. I will from time to time, but that's one reason why one might want to supplement with EPAs from another source.

但EPA也存在于奇亚籽、核桃、大豆和其他植物性食物中。你可以在网上查，马上就能看到有很多EPA来源。我列出的许多食物你可能觉得好吃，有些可能不合你口味，或者你持中立态度，但很明显，摄入富含欧米伽-3的食物和/或补充欧米伽-3，使每日EPA摄入量超过1.5克，理想情况下达到2克甚至3克，对短期和长期的认知功能都非常有益。另一种被证明能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。

But also EPAs are found in chia seeds, in walnuts, in soybeans, and other plant based foods. You can look these up online and you'll immediately see that there are a lot of sources of EPAs. 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, but it's very clear that eating foods that are rich in omega-3s and or supplementing with omega-3s to get above that one point five 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. The other compound that has been shown to be directly supportive of neuronal function is phosphatidylserine, which is abundant in meats and in fish.

所以对于那些吃肉和鱼的人来说，只要鱼吃得够，磷脂酰丝氨酸大概也够了。如果你想补充磷脂酰丝氨酸，它是一种相对便宜的补剂，同样是脂类，所以它在模仿你从食物中获取的一些成分，但浓度更高。在EPA脂肪酸和磷脂酰丝氨酸之后，我认为第三样来自食物、能直接支持大脑功能的就是胆碱。这是因为胆碱与乙酰胆碱的生物合成途径有关。乙酰胆碱是一种神经调质，不是神经递质，而是大脑中的神经调质。

So for those of you that do consume meat and fish, provided you're getting enough fish, you're probably getting enough phosphatidylserine. For those of you that are interested in supplementing with phosphatidylserine, it's a relatively inexpensive supplement that again is lipid like, so it's mimicking some of the same things that you would get from food, but in higher concentration. 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. And that's because of the relationship to choline in the biosynthesis pathway for acetylcholine. Acetylcholine is a neuromodulator, not a neurotransmitter, but a neuromodulator in the brain.

可以把它比作一支电子荧光笔。这就是我们所谓专注力的基础，也就是我们把注意力集中在通过眼睛、耳朵、鼻子进来的特定信息，甚至是我们脑子里正在想的事情上。因此，毫不奇怪，许多阿尔茨海默病的治疗药物——这种疾病表现为记忆和专注困难——都是作用于乙酰胆碱通路，旨在增加神经元可用的乙酰胆碱。饮食中胆碱的主要来源是鸡蛋，尤其是蛋黄。鸡蛋是大脑营养的极佳来源。

So it's kind of a electrical highlighter pen, if you will, by analogy. That is the basis of much of what we call focus 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. And not surprisingly then many of the treatments for Alzheimer's disease, which is an 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. And the primary source for dietary choline would be eggs and in particular, egg yolks. Eggs are an incredibly rich source of nutrients for the brain.

这是因为，如果你仔细想想，鸡蛋实际上包含了生物体生长所需的所有营养素。所以，如果你是不吃鸡蛋或不想吃鸡蛋的人，像土豆、坚果、种子、谷物和水果这些食物，虽然胆碱含量不如鸡蛋高，但它们确实也含有胆碱。总的来说，大多数人每天应该努力摄入大约500毫克到1克胆碱，也就是1000毫克。接下来，在我的清单上，有经过同行评审研究显示能改善神经元和大脑功能的化合物是肌酸。肌酸可以从肉类中获取，也可以通过补充剂摄入。

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. 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 choline. In general, most people should probably strive to get somewhere between five hundred milligrams and a gram of choline per day, so a thousand milligrams. Next on my list of compounds that have been shown in peer reviewed research to improve neuronal and brain function is creatine. Creatine can be derived from meat sources, it can also be supplemented.

肌酸实际上可以作为大脑的一种燃料来源。有证据表明，它可以增强某些前额叶皮层回路的功能，这些回路与大脑中参与情绪调节和动机的区域相连。为了获得认知益处，补充肌酸的阈值是多少？看起来每天至少需要5克。现在最常见的肌酸形式是所谓的肌酸一水合物。

Creatine can actually be used as a fuel source in the brain. And there's some evidence that it can enhance the function of certain frontal cortical circuits that feed down onto, or rather connect to areas of the brain that are involved in mood regulation and motivation. What is the threshold level of creatine to supplement in order to get the cognitive benefit? Appears to be at least five grams per day. Now the most typical form of creatine is so called creatine monohydrate.

我觉得有趣的是，每天补充5克肌酸一水合物已被证明能改善那些不从动物来源获取肌酸的人的认知能力。所以我个人每天服用5克肌酸，已经很长时间了。我不能说我注意到巨大的好处，因为我实际上从未停用，所以我从未做过对照实验。我更多是把它当作一种基础保险来服用。

I 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. So I personally take creatine five grams per day and have for a very long time. I can't say that I've noticed a tremendous benefit because I've actually never really come off it. And so I've never done the control experiment. I take it more as kind of a baseline insurance policy for me.

但我可以说的是，我通常会摄入像EPA、肌酸、α-GPC这些东西，为我的神经元、我的大脑设定一个支持性的整体环境。当然，我也会注意含有这些化合物的食物。所以我不会为了获取肌酸而刻意多吃肉。我吃的肉相当有限。我不限制吃肉，我确实吃肉，但我不会主动从饮食中获取肌酸，而是通过补充剂来达到每天5克的阈值。

But 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, for my brain. And of course I also pay attention to the foods that contain these various compounds. So I don't actively eat additional meat just to obtain creatine. I eat a fairly limited amount of meat. I don't restrict it, and I do eat meat, but I don't actively seek out creatine in my diet, rather I use supplementation in order to hit that five grams per day threshold.

我想稍作停顿，感谢我们的一位赞助商，David。David生产一种与众不同的蛋白棒，它含有28克蛋白质，只有150卡路里，且含糖量为零。没错，28克蛋白质，其中75%的热量来自蛋白质。这比第二高的蛋白棒高出50%。DAVID蛋白棒的口感也非常棒。

I'd like to take a quick break and acknowledge one of our sponsors, David. David makes a protein bar unlike any other, it has 28 grams of protein, only 150 calories and zero grams of sugar. That's right, 28 grams of protein and 75% of its calories come from protein. This is 50% higher than the next closest protein bar. DAVID protein bars also tastes amazing.

连质地都很棒。我最喜欢的口味是巧克力曲奇面团，但话说回来，我也喜欢新的巧克力花生酱口味和巧克力布朗尼口味。基本上，我非常喜欢所有口味。它们都非常美味。实际上，最大的挑战是知道哪天吃哪种口味，以及一天吃几次。

Even the texture is amazing. My favorite bar is the chocolate chip cookie dough, but then again, I also like the new chocolate peanut butter flavor and the chocolate brownie flavor. Basically, I like all the flavors a lot. They're all incredibly delicious. In fact, the toughest challenge is knowing which ones eat on which days and how many times per day.

我限制自己每天最多吃两根，但我真的非常喜欢它们。有了David，我可以在零食的热量下摄入28克蛋白质，这让我很容易达到每天每磅体重1克蛋白质的目标。而且这样我摄入的总热量不会太高。我大多数下午都会把David蛋白棒当零食吃，出门或旅行时我总会带一根。它们非常美味，而且含有28克蛋白质，仅150卡路里就能带来很强的饱腹感。

I limit myself to two per day, but I absolutely love them. With David, I'm able to get 28 grams of protein in the calories of a snack, which makes it easy to hit my protein goals of one gram of protein per pound of body weight per day. And it allows me to do so without ingesting too many calories. I'll eat a David protein bar most afternoons as a snack, and I always keep one with me when I'm out of the house or traveling. They're incredibly delicious, and given that they have 28 grams of protein, they're really satisfying for having just 150 calories.

如果你想尝试David，可以访问davidprotein.com/huberman。再说一遍，是davidprotein.com/huberman。接下来，对大脑健康有益的食物清单中，有一种你可能在网上见过图片，因为似乎有一种习惯，在任何写着“有益大脑的食物”标题旁边都会放蓝莓和其他深色浆果的图片。有很多食物被认为能改善大脑功能。关于蓝莓和其他浆果——黑莓、黑加仑，任何这些紫色薄皮浆果——有趣的是，它们含有一种叫花青素的物质。

If you'd like to try David, you can go to davidprotein.com/huberman. Again, that's davidprotein.com/huberman. 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. There are a lot of foods out there that have been purported to improve brain function. 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.

花青素实际上有一些很好的数据支持它们能改善大脑功能。现在，不清楚是对神经元的直接影响，还是通过降低炎症或其他调节作用，但我认为现在已经有足够的数据支持，每天经常吃一两次蓝莓，或者吃黑莓，或者吃黑加仑，这些花青素对我们有益，它们能在多个层面提升我们的整体健康。所以我们有EPA脂肪酸、磷脂酰丝氨酸、胆碱、肌酸，还有花青素。最后，我想列入这份能通过食物来源增强大脑功能的清单的是谷氨酰胺。谷氨酰胺是一种非常有趣的氨基酸。

Anthocyanins actually have some really nice data to support the fact that they improve brain function. Now, whether or not it is direct effects on neurons or whether or not it is by lowering inflammation 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 good for us, that they are enhancing our overall well-being at a number of different levels. So we've got EPA fatty acids, we've got phosphatidylserine, we've got choline, we've got creatine, and we have the anthocyanins. And the last item that I'd like to place in this list of food derived things that can enhance brain function is glutamine. Glutamine is a very interesting amino acid.

我之前在节目中谈过谷氨酰胺。有一些证据——虽然相对较少——表明谷氨酰胺可以增强免疫系统功能。所以人们会补充谷氨酰胺，或者从食物中获取。富含谷氨酰胺的食物包括白软干酪等。还有其他谷氨酰胺的来源。

I've talked about glutamine on here before. 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. Foods that contain a lot of glutamine are things like cottage cheese. There are also other sources of glutamine.

谷氨酰胺富含于高蛋白食物中，比如牛肉、鸡肉、鱼类、乳制品、鸡蛋；对于不吃动物性食物的人，蔬菜中也有，包括豆类、卷心菜，再次提到菠菜、欧芹等。所以这些食物都含有谷氨酰胺。对于补充谷氨酰胺的人，通常每天摄入量从1克到10克不等。为什么要这么做呢？因为有初步证据表明，谷氨酰胺可以帮助缓解对糖的渴望。

Glutamine is rich in protein rich foods, things like beef, chicken, fish, dairy products, eggs, but also for you non animal food consuming people out there, vegetables, including beans, cabbage, once again, spinach, parsley, things of that sort. So those foods contain glutamine. For people that supplement with glutamine, generally they will take anywhere from a gram as much as ten grams per day. Why would they want to do that? Well, there's also some evidence starting to emerge that glutamine can help offset sugar cravings.

简而言之，我们的肠道中有神经元，能感知我们所吃食物中的氨基酸、脂肪和糖的含量，并以潜意识的方式向大脑发出信号，告诉我们所吃的食物是否含有特定水平的某些氨基酸。因此，我们的肠道中确实有感知谷氨酰胺的神经元，它们的突起——我们称之为轴突和树突——分布在肠道的黏膜层中。它们不仅仅感知谷氨酰胺，但当它们感知到谷氨酰胺时，会产生反应，并向大脑发送信号，这些信号是饱腹感和满足感的信号。通过这种方式，可以缓解许多人所遭受的对糖的渴望。因此，这或多或少完成了我列出的清单，至少根据我对文献的解读，这些事项都得到了至少三项、在某些情况下多达数百项研究的支持，这些研究涵盖了不同人群，通常包括小鼠研究，但也有不少人类研究。

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 are eating contain certain levels of certain amino acids. And so we actually have glutamine sensing neurons in our gut that actually have their little processes, their little axons and dendrites as we call them in the mucosal lining of the gut. 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. And in doing so can offset some of the sugar cravings that many people suffer from. 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 explored in mouse studies often, but also in a number of human studies.

我想再次强调，我列出的所有事项，无论是EPA、磷脂酰丝氨酸、胆碱，还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。没有任何法律规定你必须通过补充剂来获取它们。补充剂可以帮助你达到这些物质的较高水平。如果你想追求较高剂量，如果这适合你，显然在添加或移除任何饮食或补充方案之前，请咨询医生。但总的来说，你可以从食物中获取这些物质。

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 it's the various compounds that are in berries, etcetera, all of those can be extracted from food. There is not any law that says that you have to get them from supplementation. 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, obviously check with your doctor before taking anything or removing anything from your diet or supplement regime. But in general, you can get these things from foods.

只是碰巧，对于其中一些化合物，它们所存在于的食物——比如鱼类——并不是我特别喜欢的。因此，我依赖，抱歉，我依赖补充剂来获得足够的剂量。但同样，你也可以从食物中获取这些剂量。我之所以列出这个清单，之所以特别强调这些事项，是因为它们支持神经元的结构，支持构成我们认知的大脑其他细胞的结构，这些细胞对我们的专注力、记忆力等方面都很重要。它们较少属于所谓的调节效应类别。

It's just so happens that for some of these compounds, the foods that they're contained in like fish are not foods that I particularly enjoy. And so I rely on, excuse me, I rely on supplements in order to get sufficient levels for me. But again, you can get these levels from food. And the reason I made this list, the reason that I emphasize 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. And they are less so in the category of so called modulatory effects.

它们也会对睡眠、炎症（或减少全身炎症）、心血管功能等产生调节效应，我认为这些都是积极效应。至少文献告诉我们，只要以合理剂量摄入，这些化合物都不会对身体其他系统造成伤害。但这个清单上的所有内容都是为了回答这个问题：我可以吃什么？我可以通过食物或补充剂摄入什么，以在短期内和长期内支持大脑功能？因此，我希望这个清单对你有益，即使不是直接使用，至少也值得考虑。

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

现在，既然我们已经讨论了一些对我们即时和长期大脑健康有益的食物和微量营养素，我想稍微转换一下话题，谈谈我们为什么会喜欢我们所喜欢的食物。我们都听说过，我们天生就追求糖分、喜欢高脂肪食物，而高热量食物对我们有吸引力，原因有很多，比如度过饥荒等。虽然这是事实，但驱动我们寻求食物和食物偏好的实际机制远比这更有趣。我们的身体和神经系统基本上通过三个渠道来决定我们追求什么食物、吃多少，以及我们是否会觉得某种食物有吸引力，是否想多吃，是否想避免，或者只是觉得一般，我称之为“好吃、难吃、还行”的分析。确实，这就是我们的神经系统对食物所做的判断。

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. And 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. And while that is true, the actual mechanisms that underlie food seeking and food preference are far more interesting than that. 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, what I refer to as the yum, yuck, or meh analysis. And indeed, that's what our nervous system is doing with respect to food.

那么，我们来谈谈这三个决定食物偏好的渠道是什么。第一个很明显，就是口腔中的味觉。它是我们在咀嚼食物时对食物的感觉，这些感觉本质上只是躯体感觉——触觉感受，比如食物的可口感与质地有关，这很重要。

So let's talk about what these three channels for food preference are. The first one is an obvious one. It's taste on the mouth. 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, That's important.

正如你们以前听说过的，我们的舌头和口腔其他地方有感受器，能检测食物中的各种化学物质，从而产生我们所说的味觉：苦、甜、鲜味、咸、酸。鲜味感受器会对食物的鲜美味道产生反应。所以，你可能会在一锅非常浓郁美味的番茄酱中体验到。对于吃肉且喜欢肉的人来说，一块烹饪得当、不是全熟而是恰当烹饪的牛排，如果你喜欢吃的话。鲜味存在于植物和动物食物中，给我们带来那种鲜美的感觉。

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. 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. For those of you that eat meat and like meat, really well cooked, not necessarily well done, but properly cooked, I should say steak, if that's your thing. And umami is present in both plant and animal foods and gives us that sensation of savoriness.

因此，我们有这五种基本味觉。这些是舌头上的化学感受器，我们称之为“转导”这些化学物质。食物中的这些化学物质会与这些感受器结合，并被转导，也就是说，这些化学物质与感受器的结合被转化为电信号，从舌头沿着所谓的味觉神经传导，然后在我们脑干的孤束核中形成突触，也就是连接。那里还有其他核团，核团就是神经元的集合。然后，这些信息被传递到所谓的岛叶皮层。

So we have those five basic tastes. Those are chemical sensors on the tongue that what we call transduce those chemicals. 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 it makes connections in our brainstem, in the so called nucleus of the solitary tract. There are other nuclei back there, nuclei are just aggregates of neurons. And then it sends information up to the so called insular cortex.

岛叶皮层是我们每个人都拥有的一个了不起的结构，主要与所谓的内感受有关，即我们对自己身体内部状况的感知。因此，它可能感知我们因进食而产生的胃部压力，或者如果我们有点消化不良，胃的酸度等。毫不奇怪，味觉系统会将信息传递到岛叶皮层，让我们对自己所摄入的东西有真实的感知，无论我们所尝的东西是否好吃。这意味着，你对某物是否喜欢的感知，是一种中枢性的现象，也就是大脑深层的活动，而不仅仅是口腔中的味道。

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. 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 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. What this means is that your perception of what you like is a central, meaning deep within the brain phenomenon. It's not about how things taste on your mouth.

但正如我们几分钟后会看到的，事实证明这并不是一种硬连线的直接关系。你实际上可以把对特定味道的偏好与大脑中的奖励系统解耦。重新连接一个人的味觉和对特定食物的偏好确实是可能的。但最重要的是要明白，就像我们的听觉、视觉、嗅觉一样，味觉是一种内部表征，它对你有特定的目标。你对什么好吃的感知与大脑和身体中发生的特定事情有关，这些事情可能会给你的大脑和身体提供它所需要的东西。

But as we'll see in a few minutes, it turns out that that is not a direct relationship that is hardwired. You can actually uncouple the preference for particular tastes with the reward systems in the brain. It's actually possible to rewire one's sense of taste and preference for particular foods. 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. 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.

这不仅仅是关于你所谓的喜欢或什么好吃或不好吃的问题。让我给你一个相对简单的例子，说明你的身体和大脑如何以协调的方式让你偏好某些食物，甚至去追求某些食物。所以我刚才提到你的舌头上有对不同味道做出反应的神经元，但当然你的消化道不仅仅是你的舌头，它还包括你的喉咙，一直延伸到你的胃，当然还有你的肠道。这是一条长长的消化管道。沿着这条管道，都有神经元。

It is not simply a matter of what you quote unquote like or what tastes good or what doesn't taste good. 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. So I just mentioned you have neurons on your tongue that respond to different tastes, 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. Here's a long tube of digestion. All along that tube, there are neurons.

一些神经元对消化道的任何部分的机械大小做出反应。例如，你的肠道是膨胀还是空虚，或者更确切地说是饱满，它不一定非得是膨胀的，这取决于你吃了多少，但你的肠道是饱满还是空虚，你刚吃的东西是否是热的，你知道，是触感上的热，还是辛辣的热，是否是舒缓的，是否有点难以下咽，这类事情。所以你的肠道中都有神经元在对与食物消化相关的机械作用做出反应，并且与食物消化的化学作用有关。你的肠道中有一类神经元，被称为神经足细胞。

Some of the neurons are responding to the mechanical size of whatever portion of the digestive tract it happens to be. So for instance, how distended or empty or full rather, it doesn't have to be distended, depends on how much you ate, but how full or empty your gut happens to be, whether or not something you just ate is temperature hot, you know, is hot 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. So you have neurons all along your gut that are responding to the mechanics related to food indigestion, and that are related to the chemistry of food indigestion. 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. And these are neurons called neuropod cells.

它们对氨基酸、糖和脂肪酸做出反应。所以当你的食物被消化时，当食物落在你的肠道内时，那里的神经元正在感知有哪些类型的食物可用，以及有哪些类型的东西正在通过肠道环境。这些特定的神经元通过我们称为结状神经节的小通道向大脑发送电信号。那个结状神经节是一簇神经元，然后它们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、奖励和更多寻求导致它们激活的任何事物的分子。这些是非常有趣的神经元，因为它们本质上是在提供关于你正在吃的食物质量的潜意识信号，它包含什么，然后在大脑中触发一种分子的释放，多巴胺，这导致你去寻找更多那些食物。

They respond to amino acids, sugars, and fatty acids. 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. And these particular neurons send electrical signals up into the brain through a little passage that we call the nodose ganglion. That nodose ganglia is a cluster of neurons that then send 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. 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.

所以现在我提到了我们偏好某些食物的三种机制中的两种。一种是我们熟悉的实际味道，我们舌头和口中的味道以及让我们发出“呃”或“嗯”或“好吃”、“难吃”、“一般”反应的感觉，就像我早些时候提到的那样。然后还有来自肠道的潜意识信号，这真的基于食物的营养成分。还有第三条途径，那就是将特定味道与食物的特定质量或价值的学习关联。这就是事情变得非常有趣的地方，也是你实际上有一个杠杆点来重新连接你觉得好吃的东西以及你想要寻找更多的东西的地方。

So now I've mentioned two of the three mechanisms by which we prefer certain foods. One is from the actual tastes that we're familiar with, the taste on our tongue and in our mouth and the sensations that make us go, or, or the yum, yuck, meh responses as I referred to them earlier. And then there's this subconscious signaling coming from the gut that's really based on the nutrient content of the foods. There's a third pathway, which is the learned association of a particular taste with the particular quality or value that a food has. 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.

我们被驱动，意思是我们的大脑中有机制让我们有动力去追求更多带来甜味的东西，但也带来血糖水平的实际上升，好吗？所以我们有动力去吃甜的东西，不仅仅是因为它们尝起来好吃，而是因为它们改变了我们的血糖水平，它们提高了我们的血糖水平。你的大脑，意思是你吃东西时在寻找的不是味道，不是多巴胺，甚至不是血糖的上升。你在寻找的，尽管你没有意识到，因为它是潜意识的，是你在寻找让你的神经元能够代谢活跃的东西。这对于理解你为什么吃东西，你为什么吃特定的食物，以及你如何改变你与那些食物的关系是至关重要的。

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, okay? 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. 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. 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. 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.

我们早就知道，我们可以做一些事情来改善我们的睡眠。这包括我们可以服用一些东西，比如苏糖酸镁、茶氨酸、洋甘菊提取物和甘氨酸，以及一些不太为人所知的东西，比如藏红花和缬草根。这些都是临床支持的成分，可以帮助你入睡、保持睡眠，并让你在醒来时感觉更加清爽。我很兴奋地分享，我们长期的赞助商 AG1 刚刚创建了一个新产品，叫做 AGZ，一种夜间饮品，旨在帮助你获得更好的睡眠，并让你在醒来时感觉超级清爽。在过去的几年里，我与 AG1 团队合作，帮助创建了这个新的 AGZ 配方。

We've known for a long time that there are things that we can do to improve our sleep. And that includes things that we can take things like magnesium threonate, theanine, chamomile extract, and glycine, along with lesser known things like saffron and valerian root. These are all clinically supported ingredients that can help you fall asleep, stay asleep, and wake up feeling more refreshed. I'm excited to share that our longtime sponsor AG1 just created a new product called AGZ, a nightly drink designed to help you get better sleep and have you wake up feeling super refreshed. Over the past few years, I've worked with the team at AG1 to help create this new AGZ formula.

它含有最佳比例的最好的助眠化合物，都在一个易于饮用的混合饮品中。这消除了尝试在广阔的睡眠补充剂领域中寻找正确剂量以及哪些适合你的所有复杂性。据我所知，AGZ 是市场上最全面的睡眠补充剂。我在睡前三十到六十分钟服用它。顺便说一句，它很美味。

It has the best sleep supporting compounds in exactly the right ratios in one easy to drink mix. This removes all the complexity of trying to forge the vast landscape of supplements focused on sleep and figuring out the right dosages and which ones to take for you. AGZ is to my knowledge, the most comprehensive sleep supplement on the market. I take it thirty to sixty minutes before sleep. It's delicious by the way.

它显著提高了我的睡眠质量和深度。我既从我主观体验的睡眠中知道这一点，也因为我追踪我的睡眠。我很兴奋让每个人都尝试这个新的 AGZ 配方，并享受更好睡眠的好处。AGZ 有巧克力、巧克力薄荷和混合浆果口味。正如我之前提到的，它们都非常美味。

And it dramatically increases both the quality and the depth of my sleep. I know that both from my subjective experience of my sleep and because I track my sleep. I'm excited for everyone to try this new AGZ formulation and to enjoy the benefits of better sleep. AGZ is available in chocolate, chocolate mint, and mixed berry flavors. And as I mentioned before, they're all extremely delicious.

这三种中我最喜欢的必须是，我想是巧克力薄荷，但我真的都喜欢它们。如果你想尝试 AGZ，请访问 drinkagz.com/huberman 以获得特别优惠。再说一遍，那是 drinkagz.com/huberman。今天的节目也由 Element 赞助。Element 是一种电解质饮料，它拥有你需要的一切，但没有你不需要的。

My favorite of the three has to be, I think chocolate mint, but I really like them all. If you'd like to try AGZ, go to drinkagz.com/huberman to get a special offer. Again, that's drinkagz.com/huberman. Today's episode is also brought to us by Element. Element is an electrolyte drink that has everything you need, but nothing you don't.

这意味着电解质——钠、镁和钾——都以正确的比例存在，但不含糖。适当的水合作用对大脑和身体的最优功能至关重要。即使是轻微脱水也会削弱认知和身体表现。获得足够的电解质也很重要。电解质钠、镁和钾对你体内所有细胞的功能都至关重要，尤其是你的神经元或神经细胞。

That means the electrolytes, sodium, magnesium, and potassium, all in the correct ratios, but no sugar. Proper hydration is critical for optimal brain and body function. Even a slight degree of dehydration can diminish cognitive and physical performance. It's also important that you get adequate electrolytes. The electrolytes, sodium, magnesium, and potassium, are vital for the functioning of all the cells in your body, especially your neurons or your nerve cells.

将 Element 溶解在水中饮用，能极其轻松地确保你获得充足的水合作用和电解质。为了确保我摄入适量的水和电解质，我每天早上醒来时，会将一包 Element 溶解在约 16 到 32 盎司的水中，基本上第一件事就是喝掉它。在进行任何体育锻炼时，我也会喝溶解了 Element 的水。Element 有多种美味口味，比如西瓜、柑橘等等。

Drinking Element dissolved in water makes it extremely easy to ensure that you're getting adequate hydration and adequate electrolytes. To make sure that I'm getting proper amounts of hydration and electrolytes, I dissolve one packet of Element in about 16 to 32 ounces of water when I wake up in the morning, and I drink that basically first thing in the morning. I also drink Element dissolved in water during any kind of physical exercise that I'm doing. They have a bunch of different great tasting flavors of Element. They have watermelon, citrus, etcetera.

坦白说，我全都喜欢。如果你想尝试 Element，可以访问 drinkelement.com/hubermanlab，在购买任何 Element 饮料混合装时免费领取一份试用装。再次强调，那是 drinkelement.com/hubermanlab 来领取免费试用装。刚才我提到这些回路是“连线”来做某事的。在生物学，特别是神经科学中，我们会谈到某物是“硬连线”还是“软连线”。

Frankly, I love them all. If you'd like to try Element, you can go to drinkelement.com/hubermanlab to claim a free Element sample pack with the purchase of any Element drink mix. Again, that's drinkelement.com/hubermanlab to claim a free sample pack. Now, earlier I referred to these circuits as wired to do something. And in biology and in particular neuroscience, we talk about something being hardwired or softwired.

硬连线意味着它存在且不可改变，无法改变。软连线则意味着它很容易改变。味觉系统以及这种寻找特定食物的总体系统，同样是硬连线去获取某些类型的营养素。它天生喜欢甜食。大多数孩子天生就喜欢甜食，只是程度不同。

Hardwired meaning that it's there and it's immutable, it cannot be changed. Softwired meaning it's very amenable to change. The taste system and this general system of seeking particular foods similarly is hardwired to obtain certain types of nutrients. It tends to like sweet things. Most children naturally like sweet things, some more than others.

因此，偏好有一定的硬连线成分，但系统也存在软连线，使其能够改变。一些实验很好地说明了这一点：你会因为食物的味道、它们对血糖水平的影响，以及对多巴胺系统的影响而去寻找特定食物，即使你的血糖水平没有变化。以下是实验内容。一组受试者摄入一种甜味物质，该物质也会提高血糖水平，血糖上升，多巴胺也随之上升，这并不奇怪。第二种条件下，另一组受试者摄入人工甜味剂或无热量甜味剂。

So there's some hardwiring of preference, but there's also some soft wiring in the system that allows it to change. 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. So here's the experiment. 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. Second condition, separate subjects, consume an artificial sweetener or a non caloric sweetener.

相比其他物质，它并不被特别偏好，但它是甜的，所以多少有点被喜欢，而且它不会导致血糖水平上升。因此，多巴胺水平也没有上升，这并不奇怪。所以起初我们并不太喜欢人工甜味剂。然而，如果受试者持续摄入人工甜味剂，即使没有血糖水平上升、因此也没有大脑代谢增加，多巴胺水平最终还是会开始上升。当多巴胺水平最终上升时，你实际上已经条件化或强化了那种人工或无热量甜味剂，随后受试者开始摄入更多，并从中获得多巴胺提升。

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. And not surprisingly, dopamine levels don't go up. So initially we don't tend to like artificial sweeteners that much. 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. 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.

这很有趣。它表明，摄入更多这些人工甜味剂可以开始激活多巴胺系统，并促使我们去寻找或摄入更多人工甜味剂。还有一种条件被研究过，那才是真正有趣的条件。那就是将人工甜味剂与一种能提高血糖、但尝起来并不像正常甜食的物质配对。现实世界中会发生这种情况的场景是：喝一罐不含热量、因此不会升高血糖的无糖汽水，同时吃一种会升高血糖的食物。

So that's interesting. 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. Now there's another condition that's been explored, and that's the really interesting condition. And it's the condition where an artificial sweetener is paired with a substance that can increase blood sugar, but not because it tastes sugary like a normal sweet substance. 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.

当这种情况发生时，你实际上是在激活多巴胺系统：这种无热量的甜味与之配对，同时神经元代谢增加。于是你具备了强化的所有要素。结果，你以某种巴甫洛夫式的方式，形成了一种情境：之后当你摄入那种人工甜味剂时，你不仅会得到多巴胺的提升，还会出现血糖管理的变化。我用现实情境来说明：如果你摄入人工甜味剂——比如喝无糖汽水——同时吃会升高血糖的食物，那么之后即使你只喝无糖汽水，研究也表明你会分泌更多胰岛素，即调节血糖的激素，以应对那罐无糖汽水。

And when that happens, what you're essentially doing is tapping into the dopamine system, this non caloric sweet taste is paired with it, and there's an increase in neuron metabolism. So you have all of the components for reinforcement. And as a consequence, you get in a sort of Pavlovian conditioning way, 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. I'll make this in the natural world context. 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.

简单的经验法则是：如果你要摄入人工甜味剂，最好远离任何会升高血糖的食物。所以，如果你想享受无糖汽水，请随意，但不要边吃边喝，尤其是吃那些会升高血糖的食物，因为这些研究表明，它们会通过胰岛素-葡萄糖系统干扰血糖管理。我在斯坦福心理学系的同事阿莉娅·克鲁姆进行的研究，探讨了身体对胰岛素释放和其他与食物及进食相关激素释放的反应，以及整体满足感等，在几组人喝奶昔时，告诉他们这是低热量、含有各种有益营养的奶昔，或是高热量、含大量营养的奶昔。他们发现，不同组——我再次非常概括地描述这些研究——但生理反应、胰岛素反应、血糖反应，以及人们对某物喜好程度的主观衡量，都深受他们被告知奶昔所含内容的影响。

And the simple extractor tool from this is if you're going to consume artificial sweeteners, it's very likely best to consume those away from any food that raises blood glucose levels. So if you're going to enjoy diet soda, be my guest, but do it 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. Studies by my colleague, Aliyah Krum 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, etcetera, in groups of people that drink a milkshake and are either told that it's a low calorie shake that contains various nutrients that are good for them or a higher calorie shake that has a lot of nutrients, etcetera. 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.

因此，当人们被告知是高热量、高营养的奶昔时，血糖会上升，胰岛素也会上升；而当他们被告知是低营养奶昔时，上升程度较小，尽管实际上奶昔完全相同。这太不可思议了。这是一种信念效应。这不是安慰剂，对吧？安慰剂效应是不同的。

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, you know, that they were told had less nutrients and so forth, when in reality it was the identical shake. This is incredible. This is a belief effect. This is not placebo, right? A placebo effect is different.

安慰剂效应是在对比中产生的。它指的是对照条件实际上也会以相同或某种程度影响结果，就像实验条件一样。这是一种信念效应，即对某种食物会产生什么作用的信念和主观想法，会直接影响血糖和葡萄糖等生理指标。好，我们先把这个放一放，思考一下如何把它应用到日常饮食中，让我们在当下和长期都能促进大脑健康。这意味着，你显然想吃自己喜欢的食物，但因为大脑健康非常重要，而许多有益大脑健康的食物可能并不合你口味或不受你青睐，所以如果你想因为健康而多吃某种食物，就把它与另一种能改善大脑代谢的食物搭配起来，因为这正是你的大脑和你真正追求的，尽管你并未意识到。

Placebo effect is in comparison. It's where the control condition actually influences outcomes to a same or to some degree, just like the experimental condition. 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. Okay, 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. 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.

这需要多长时间？数据明确显示，短短大约七天，但肯定在十四天内，那种食物在主观体验上至少会变得更好吃，甚至会觉得好吃。我认为，这对我们看到的许多争议和“食物战争”有重要启示。所谓食物战争，当然是指那些狂热坚持自己饮食方式的人认为他们吃的食物对我们有益、最令人愉悦，是每个人都该吃的。我们在营养领域的每个群体中都能看到这种现象。

How long will this take? Well, the data really point to the fact that even within a short period of time of about seven days, but certainly within fourteen days, that food will take on a subjective experience of tasting at least better to you, if not good to you. Now, I believe this has important implications for much of the controversy and food wars that we see out there. 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. We see this with every community within the nutrition realm.

然而，非常清楚的是，我们日常摄入的食物，以及那些能提高大脑代谢的食物，会提升多巴胺水平，从而增强我们吃它们的动机。所以，这实际上说明，我们习惯做的事本身就会得到强化。我认为，这在很大程度上可以解释，为什么对某些人来说，某种饮食不仅感觉良好，他们还深信这种饮食的营养和健康益处。这强调了一点：食物不仅影响我们的大脑及其健康，还影响大脑对食物的功能和反应，而这在很大程度上是一种习得反应。

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. 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. What this emphasizes is that foods impact our brain and its health, but they also impact how our brain functions and responds to food. And that is largely a learned response.

我们无法完全推翻，比如某些食物会让我们强烈反感，有些食物对我们来说确实难以下咽。但同样真实的是，如果我们持续吃越来越甜、越来越可口的食物，它会改变我们的多巴胺系统，因为激活多巴胺系统会让我们相信，只有这些食物才能触发奖赏机制、让我们感觉良好、尝起来美味。但在摄入不那么甜、甚至不那么咸、不是我们所说的高可口或我称之为“超可口”的食物后，我们可以真正调整我们对吸引人和有奖励感食物的感知，多巴胺系统也会相应地奖励这些食物。简单说，我们喜欢甜食不仅因为它们好吃，还因为它们预示着某种代谢反应。

We can't completely override, for instance, that certain foods evoke a strong yuck component. 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. 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. And indeed the dopamine system will reward those foods accordingly. 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.

如果你想进一步了解食物奖赏和食物强化——因为这两者其实略有不同——有一篇很棒的综述，作者是伊万·德·阿劳霍，中间作者是马克·沙赫特和达娜·斯莫尔，文章题为《反思食物奖赏》，发表在《心理学年度评论》上。你可以很容易在网上找到，发表于2019年。这篇文章深入探讨了不同食物及我们对它们的感知如何影响大脑和身体，以及我们为何喜欢某些东西、如何重塑我们的喜好，内容深刻但对大多数人来说都易懂。

If you want to learn more about food reward and food reinforcement, because it turns out those are slightly different things, there's a wonderful review written by Ivan de Arrujo, They have a middle author, Mark Schachter and Dana Small. It's called Rethinking Food Reward, and it was published in the annual reviews of psychology. You can find it very easily online. 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.

所以，我们再次对食物与大脑进行了相当深入的探讨，列出了一份我称之为“超级食物”的简短清单。我们还讨论了食物偏好，以及特定的味道、肠道中的特定事件和大脑中的特定事件如何共同促使我们追求某些食物、回避另一些，以及你如何利用这些通路去获取更多对你有益、不仅有益大脑也有益全身健康的食物，并在此过程中享受它们。

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 superfoods. 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.