Пол Гревал - Еда для гениев. Как увеличить свой IQ во время завтрака, повысить производительность мозга во время обеда и активизировать память за ужином

Institute of Medicine, «Choline» in Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B 6, Folate, Vitamin B 12, Pantothenic Acid, Biotin, and Choline (Washington, DC: National Academies Press, 1998).

Helen Jensen et al., «Choline inthe Diets ofthe US Population: NHANES, 2003–2004» FASEB Journal 21 (2007): LB46.

Это совокупность взаимосвязанных нейронов, расположенных в ядрах шва ствола мозга. – Прим. ред.

Roland Griffiths et al., «Psilocybin Produces Substantial and Sustained Decreases in Depression and Anxiety in Patients with Life-Threatening Cancer» Journal of Psychopharmacology 30, no. 12 (2016).

S. N. Young, «Acute Tryptophan Depletion in Humans: A Review of Theoretical, Practical, and Ethical Aspects» Journal of Psychiatry & Neuroscience 38, no. 5 (2013): 294–305.

S. N. Young and M. Leyton, «The Role of Serotonin in Human Mood and Social Interaction. Insight from Altered Tryptophan Levels» Pharmacology Biochemistry and Behavior 71, no. 4 (2002): 857–65.

S. N. Young et al., «Bright Light Exposure during Acute Tryptophan Depletion Prevents a Lowering of Mood in Mildly Seasonal Women» European Neuropsychopharmacology 18, no. 1 (2008): 14–23.

R. P. Patrick and B. N. Ames, «Vitamin D andthe Omega3 Fatty Acids Control Serotonin Synthesis and Action, Part 2: Relevance for ADHD, Bipolar Disorder, Schizophrenia, and Impulsive Behavior» FASEB Journal 29, no. 6 (2015): 2207–22.

Roni Caryn Rabin, «A Glut of Antidepressants» New York Times , August 12, 2013, https://well.blogs.nytimes.com/2013/08/12/a-glut-of-antidepressants/?mcubz=0.

Jay Fournier et al., «Antidepressant Drug Effects and Depression Severity: A PatientLevel Meta-analysis» Journal ofthe American Medical Association 303, no. 1 (2010): 47–53.

Ibid.; A. L. Lopresti and P. D. Drummond, «Efficacy of Curcumin, and a Saffron/Curcumin Combination forthe Treatment of Major Depression: A Randomised, Double-Blind, Placebo-Controlled Study» Journal of Affective Disorders 201 (2017): 188–96.

F. Chaouloff et al., «Motor Activity Increases Tryptophan, 5-Hydroxyindoleacetic Acid, and Homovanillic Acid in Ventricular Cerebrospinal Fluid ofthe Conscious Rat» Journal of Neurochemistry 46, no. 4 (1986): 1313–16.

Stephane Thobois et al., «Role of Dopaminergic Treatment in Dopamine Receptor Down-Regulation in Advanced Parkinson Disease: A Positron Emission Tomographic Study» JAMA Neurology 61, no. 11 (2004): 1705–9.

Richard A. Friedman, «A Natural Fix for A.D.H.D.» New York Times , October 31, 2014, https://www.nytimes.com/2014/11/02/opinion/sunday/a-natural-fix-for-adhd.html?mcubz=0.

«V – значит вендетта»; по моему мнению, этот фильм просто идеальный. Помни не зря пятый день ноября… – Прим. авт.

Matt McFarland, «Crazy Good: How Mental Illnesses Help Entrepreneurs Thrive» Washington Post , April 29, 2015, https://www.washingtonpost.com/news/innovations/wp/2015/04/29/crazy-good-how-mental-illnesses-help-entrepreneurs-thrive/?utm_term=.37b4bc5bc699.

P. Rada, N. M. Avena, and B. G. Hoebel, «Daily Bingeing on Sugar Repeatedly Releases Dopamine inthe Accumbens Shell» Neuroscience 134, no. 3 (2005): 737–44.

Термин используется в США в качестве синонима норадреналина. – Прим. ред.

Fengqin Liu et al., «It Takes Biking to Learn: Physical Activity Improves Learning a Second Language» PLOS ONE 12, no. 5 (2017): e0177624.

B. J. Cardinal et al., «If Exercise Is Medicine, Where Is Exercise in Medicine? Review of U.S. Medical Education Curricula for Physical Activity-Related Content» J ournal of Physical Activity and Health 12, no. 9 (2015): 1336–45.

K. Kukkonen-Harjula et al., «Haemodynamic and Hormonal Responses to Heat Exposure in a Finnish Sauna Bath» European Journal of Applied Physiology and Occupational Physiology 58, no. 5 (1989): 543–50.

T. Laatikainen et al., «Response of Plasma Endorphins, Prolactin and Catecholamines in Women to Intense Heat in a Sauna» European Journal of Applied Physiology and Occupational Physiology 57, no. 1 (1988): 98–102.

P. Sramek et al., «Human Physiological Responses to Immersion into Water of Different Temperatures» European Journal of Applied Physiology 81, no. 5 (2000): 436–42.

В английском языке праздник Крещения, или Богоявления, называется Epiphany, что также может переводиться как «прозрение». – Прим. пер.

McGill University, «Vulnerability to Depression Linked to Noradrenaline» EurekAlert ! February 15, 2016, https://www.eurekalert.org/pub_releases/2016-02/mu-vtd021216.php.

M. T. Heneka et al., «Locus Ceruleus Controls Alzheimer’s Disease Pathology by Modulating Microglial Functions through Norepinephrine» Proceedings ofthe National Academy of Sciences USA 107, no. 13 (2010): 6058–63.

Ibid.

University of Southern California, «Researchers Highlight Brain Region as ‘Ground Zero’ of Alzheimer’s Disease: Essential for Maintaining Cognitive Function as a Person Ages,the Tiny Locus Coeruleus Region ofthe Brain Is Vulnerable to Toxins and Infection» ScienceDaily , February 16, 2016, https://www.sciencedaily.com/releases/2016/02/160216142835.htm.

A. Samara, «Single Neurons Needed for Brain Asymmetry Studies» Frontiers in Genetics 16, no. 4 (2014): 311.

M. S. Parihar and G. J. Brewer, «Amyloid-β as a Modulator of Synaptic Plasticity» Journal of Alzheimer’s Disease 22, no. 3 (2010): 741–63.

Ganesh Shankar and Dominic Walsh, «Alzheimer’s Disease: Synaptic Dysfunction and Aβ» Molecular Neurodegeneration 4, no. 48 (2009).

Gianni Pezzoli and Emanuele Cereda, «Exposure to Pesticides or Solvents and Risk of Parkinson Disease» Neurology 80, no. 22 (2013): 2035–41.

T. P. Brown et al., «Pesticides and Parkinson’s Disease – Is There a Link?» Environmental Health Perspectives 114, no. 2 (2006): 156–64.

Grant Kauwe et al., «Acute Fasting Regulates Retrograde Synaptic Enhancement through a 4E-BP-Dependent Mechanism» Neuron 92, no. 6 (2016): 1204–12.

Jonah Lehrer, «The Neuroscience of Inception» Wired , July 26, 2010, https://wwwwired.com/2010/07/the-neuroscience-of-inception/.

Steven James et al., «Hominid Use of Fire inthe Lower and Middle Pleistocene: A Review ofthe Evidence» Current Anthropology 30, no. 1 (1989). Гениальная еда № 8. Брокколи 1. S. K. Ghawi, L. Methven, and K. Niranjan, «The Potential to Intensity Sulforaphane Formation in Cooked Broccoli (Brassica oleracea var. italica) Using Mustard Seeds (Sinapis alba)» Food Chemistry 138, nos. 2–3 (2013): 1734–41. Глава 9. Священный сон (и его помощники-гормоны)

J. Zhang et al., «Extended Wakefulness: Compromised Metabolics in and Degeneration of Locus Ceruleus Neurons» Journal of Neuroscience 34, no. 12 (2014): 4418–31.

C. Benedict et al., «Acute Sleep Deprivation Increases Serum Levels of Neuron-Specific Enolase (NSE) and S10 °Calcium Binding Protein B (S100B) in Healthy Young Men» Sleep 37, no. 1 (2014): 195–98.

National Sleep Foundation, «Bedroom Poll» accessed November 7, 2017, https://sleepfoundation.org/sites/default/files/bedroompoll/NSF_Bedroom_Poll_Report.pdf.

American Psychological Association, «Stress in America: Our Health at Risk» January 11, 2012, http://www.apa.org/news/press/releases/stress/2011/final2011.pdf.

A. P. Spira et al., «Self-Reported Sleep and β-amyloid Deposition in CommunityDwelling Older Adults» JAMA Neurology 70, no. 12 (2013): 1537–43.

Huixia Ren et al., «Omega3 Polyunsaturated Fatty Acids Promote Amyloid-βClearance fromthe Brain through Mediatingthe Function ofthe Glymphatic System» FASEB Journal 31, no. 1 (2016).

A. Afaghi, H. O’Connor, and C. M. Chow, «Acute Effects ofthe Very Low Carbohydrate Diet on Sleep Indices» Nutritional Neuroscience 11, no. 4 (2008): 146–54.

Marie-Pierre St-Onge et al., «Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep» Journal of Clinical Sleep Medicine 12, no. 1 (2016): 19–24.

Seung-Gul Kang et al., «Decrease in f MRI Brain Activation during Working Memory Performed after Sleeping under 10 Lux Light» Scientific Reports 6 (2016): 36731.

Cibele Aparecida Crispim et al., «Relationship between Food Intake and Sleep Pattern in Healthy Individuals» Journal of Clinical Sleep Medicine 7, no. 6 (2011): 659.

E. Donga et al., «A Single Night of Partial Sleep Deprivation Induces Insulin Resistance in Multiple Metabolic Pathways in Healthy Subjects» Journal of Endocrinology Metabolism 95, no. 6 (2010): 2963–68.

University of Chicago Medical Center, «Weekend Catch-Up Sleep Can Reduce Diabetes Risk Associated with Sleep Loss» ScienceDaily , January 18, 2016, https://www.sciencedaily.com/releases/2016/01/160118184342.htm.

S. M. Schmid et al., «A Single Night of Sleep Deprivation Increases Ghrelin Levels and Feelings of Hunger in Normal-Weight Healthy Men» Journal of Sleep Research 17, no. 3 (2008): 3313–14.

M. Dirlewanger et al., «Effects of Short-Term Carbohydrate or Fat Overfeeding on Energy Expenditure and Plasma Leptin Concentrations in Healthy Female Subjects» International Journal of Obesity 24, no. 11 (2000): 1413–18; M. Wabitsch et al., «Insulin and Cortisol Promote Leptin Production in Cultured Human Fat Cells» Diabetes 45, no. 10 (January 1996): 1435–38.