吃进什么食物影响你的产出力

So what are we to do? One thing we most certainly shouldn’t do is assume that better information will motivate us to change. Most of us are well aware that scarfing down a processed mixture of chicken bones and leftover carcasses is not a good life decision. But that doesn’t make chicken nuggets any less delicious.
所以我们该做些什么呢？有一件我们一定不应该做的事是，假定会有更好的信息将会来使我们来改变。大部分人很明确的知道狼吞虎咽的吃掉加工后的鸡骨头和残余的鸡身的混合物不是个好的生活选择。但是这也不会使鸡块丧失一分美味。

No, it’s not awareness we need—it’s an action plan that makes healthy eating easier to accomplish. Here are some research-based strategies worth trying.
对，我们需要的不是意识——而是让健康饮食更能容易完成的行动计划。这里有一些基于调查基础上的方法值得一试：

The first is to make your eating decisions before you get hungry. If you’re going out to lunch, choose where you’re eating in the morning, not at 12:30 PM. If you’re ordering in, decide what you’re having after a mid-morning snack. Studies show we’re a lot better at resisting salt, calories, and fat in the future than we are in the present.
首先，在你感到饥饿之前就作出吃什么的决定。如果你外出午餐，早上就选好就餐地点，而不是拖到中午12:30。如果你在下订单，在早上上午的小吃之后决定你要吃什么。研究表明，我们在抵御将来的盐份、卡路里和脂肪上比在现在做得更好。

Another tip: Instead of letting your glucose bottom out around lunch time, you’ll perform better by grazing throughout the day. Spikes and drops in blood sugar are both bad for productivity and bad for the brain. Smaller, more frequent meals maintain your glucose at a more consistent level than relying on a midday feast.
另一个建议：与其选择让你体内的葡萄糖在午餐时间快要耗尽，你可以通过在一天中时不时的进食来表现得更好。血液中糖分的降低不仅对产出力不好，对大脑也是个伤害。相较于完全依赖于一个午间的大餐，少食多餐能够将你的葡萄糖保持在一个更加持续的水平。

Finally, make healthy snacking easier to achieve than unhealthy snacking. Place a container of almonds and a selection of protein bars by your computer, near your line of vision. Use an automated subscription service, like Amazon, to restock supplies. Bring a bag of fruit to the office on Mondays so that you have them available throughout the week.
最后，让健康的饮食比不健康饮食更容易得手。在你电脑旁、视线所及的范围内放一盒扁桃仁，蛋白条也是个好选择。使用诸如亚马逊之类的自动订阅服务来补充货源。在星期一带上一包水果到办公室，这样整个星期你都有水果可吃。

Research indicates that eating fruits and vegetables throughout the day isn’t simply good for the body—it’s also beneficial for the mind. A fascinating paper in this July’s British Journal of Health Psychology highlights the extent to which food affects our day-to-day experience.
研究表明，在一天中吃水果和蔬菜不只是对我们的身体好，同时也对我们的思维有利。《英国健康心理日报》五月中的一篇蛊惑人心的文章强调了食物影响我们每一天行为的程度。

Within the study, participants reported their food consumption, mood, and behaviors over a period of 13 days. Afterwards, researchers examined the way people’s food choices influenced their daily experiences. Here was their conclusion: The more fruits and vegetables people consumed (up to 7 portions), the happier, more engaged, and more creative they tended to be.
在这次研究中，参与者报告了他们在一个为期十三天的日程中的的食物消费、心情和行为。然后研究者们测试了人们的食物选择是如何影响他们的日常经历。这是他们的结论：人们每天吃越多的水果和蔬菜（最多有七份），他们就会越快乐，越投入，也越有创造力。

Why? The authors offer several theories. Among them is an insight we routinely overlook when deciding what to eat for lunch: Fruits and vegetables contain vital nutrients that foster the production of dopamine, a neurotransmitter that plays a key role in the experience of curiosity, motivation, and engagement. They also provide antioxidants that minimize bodily inflammation, improve memory, and enhance mood.
为什么呢？文章作者提供了几个理论。这其中有一个是当我们决定午餐吃什么的时候会习惯性忽略的直觉：水果和蔬菜包含有重要的能促进生化多巴胺产出的营养，而多巴胺在好奇心、动力和参与的体验扮演重要角色。它们也提供抗氧化剂使身体炎症最小化，提升记忆力，同时改善心情。

Which underscores an important point: If you’re serious about achieving top workplace performance, making intelligent decisions about food is essential.
这一切强调了一个重要的观点：如果你很认真的对待对于提升工作场所表现，那么对于食物作出理智的决定就很重要。

The good news is that contrary to what many of us assume, the trick to eating right is not learning to resist temptation. It’s making healthy eating the easiest possible option.
好消息是，与我们中大多数人所设想的相反，要吃的对的方法不是学着怎样抵挡诱惑，而是使健康饮食成为最简单可行的决定。