1. Balance What You Eat, Whenever You Eat
* proteins, carbohydrates, fats and fiber
* meals with more protein and fats are associated with better-sustained attention, focus, and concentration
* meals that have a higher carbohydrate content seem to be more calming and have fairly consistent positive effects with memory
2. Neglect Carbs at Your Own Peril
* cutting carbs may shrink your waistline, but doing so will shrink your brainpower
* high-carb foods like pasta, bread, fruit, and rice produce the brain’s favorite fuel — glucose
3. Pack in the Protein
* amino acids found in meats, poultry, fish, and eggs help produce the neurotransmitters — serotonin, dopamine, and norepinephrine — that keep us focused, energetic, and upbeat
4. Eat Smaller Amounts, and Eat More Frequently
* if you eat too much, you’re going to get sleepy, and there’s really no way to recover from that
* five to six small meals tend to make people perform much better than three squares
* five to six small meals tend to make people perform much better than three squares
more details ------> http://shine.yahoo.com/channel/food/6-rules-how-to-eat-right-on-the-job-1307786/
5. Fat Is Beautiful ... for Your Brain
* omega-3 fatty acids are good for your heart and they’re great brain food, too
* the fats found in salmon, walnuts, and kiwi improve learning and memory and help fight against mental disorders like depression, schizophrenia, and dementia
6. How to Keep Things in Proportion
* a highly sophisticated tool for measuring food amounts — your hand
* your fist is the size of the carbs; your palm is the size of the protein
* make an OK sign with your thumb and index finger, and that’s how much fat you should have
* open your hand as wide as it can go; that’s the amount of fruits and vegetables
* that’s going to be a well-balanced mix
* a highly sophisticated tool for measuring food amounts — your hand
* your fist is the size of the carbs; your palm is the size of the protein
* make an OK sign with your thumb and index finger, and that’s how much fat you should have
* open your hand as wide as it can go; that’s the amount of fruits and vegetables
* that’s going to be a well-balanced mix
x x x x x x x x x x x x x x x x x x
Things you will need:
- A new food attitude: Carbs are not the enemy. Neither is fat. Eliminating certain food groups may help your waistline, but it will hurt your brain functioning.
- A stash of snacks: To keep your brain well fueled, you can’t let yourself get too hungry. Have a ready supply of trail mix, peanut-butter crackers, or Snickers bars at work. The combination of carbs and protein in these snacks will stabilize your blood sugar, fill you up, and keep you energized.
- Some willpower: Big meals actually reduce the supply of energy to your brain and leave you feeling sleepy for hours. Eat half of what you order, and take the rest home.
p/s: pagi tadi kat opis aku sarapan roti bom dengan roti kosong.. minum teh tarik.. berkhasiat kan =(
