Еда для гениев. Как увеличить свой IQ во время завтрака, повысить производительность мозга во время обеда и активизировать память за ужином [заметки]

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Интервал

Крупный частный медицинский центр, который находится в американском городе Кливленде. Дата основания – 1912 год. – Прим. ред.

Это лекарственное средство, которое относится к ингибиторам ацетилхолинестеразы селективного типа действия. Медикамент применяется при органических нарушениях коры головного мозга, для лечения деменции и болезни Альцгеймера. – Прим. ред.

Это комбинация карбидопы, ингибитора декарбоксилазы ароматических аминокислот и леводопы, метаболического предшественника для лечения болезни и синдрома Паркинсона. – Прим. ред.

Медленно развивающееся заболевание центральной нервной системы, характеризующееся замедленностью движений, тремором в покое и нарушением рефлексов. – Прим. ред.

Заболевание головного мозга, характеризующееся прогрессирующим снижением интеллекта, нарушением памяти и изменением личности. – Прим. ред.

Необъяснимый, мучительный для больного приступ тяжелой тревоги, сопровождаемый беспричинным страхом в сочетании с различными вегетативными симптомами. – Прим. ред.

Состояние психического дискомфорта индивида, вызванное столкновением в его сознании конфликтующих представлений: идей, верований, ценностей или эмоциональных реакций. – Прим. ред.

Персонаж американо-австралийского научно-фантастического боевика братьев Лоуренса и Эндрю Вачовски «Матрица», исполняемый актером Лоуренсом Фишберном. – Прим. ред.

Приобретенное слабоумие, стойкое снижение познавательной деятельности с утратой в той или иной степени раннее усвоенных знаний и практических навыков. – Прим. ред.

Этот термин используется для описания умственных процессов, благодаря которым человек получает возможность воспринимать, передавать, анализировать и запоминать различную информацию. – Прим. ред.

Нейромедиатор, вырабатываемый в мозге человека. Локализация выработки – гипоталамус. – Прим. ред.

Claire T. McEvoy et al., «Neuroprotective Diets Are Associated with Better Cognitive Function: The Health and Retirement Study» Journal of the American Geriatrics Society 65, no. 8 (2017).

P. Eriksson et al., «Neurogenesis in the Adult Human Hippocampus» Nature Medicine 4, no. 11 (1998): 1313–17.

В России – около 2 млн человек. – Прим. ред.

Американская ассоциация пенсинеров (англ. The American Association of Retired Persons). – Прим. ред.

John Westfall, James Mold, and Lyle Fagnan, «Practice-Based Research—‘Blue Highways’ onthe NIH Roadmap» Journal ofthe American Medical Association 297, no. 4 (2007): 403–6.

В биологии и, в частности, в генетике представляет собой изучение закономерностей эпигенетического наследования – изменение экспрессии генов или фенотипа клеток, вызванных механизмами, не затрагивающими последовательности ДНК. – Прим. ред.

O. Rogowski et al., «Waist Circumference asthe Predominant Contributor tothe Micro-Inflammatory Response inthe Metabolic Syndrome: A Cross Sectional Study» Journal of Inflammation 26 (2010): 35.

NCD Risk Factor Collaboration, «Trends in Adult Body-Mass Index in 20 °Countries from 1975 to 2014: A Pooled Analysis of 1698 Population-based Measurement Studies with 19.2 Million Participants» Lancet 387, no. 10026 (2016): 1377–96.

Jeffrey Blumberg et al., «Vitamin and Mineral Intake Is Inadequate for Most Americans: What Should We Advise Patients About Supplements?» supplement to Journal of Family Practice 65, no. 9 (2016): S1–8. Гениальная еда № 1. Оливковое масло Extra Virgin

Michael Hopkin, «Extra-Virgin Olive Oil Mimics Painkiller» Nature, August 31, 2005, http://www.nature.com/drugdisc/news/articles/050829-11.html.

A. Abuznait et al., «Olive-Oil-Derived Oleocanthal Enhances B-Amyloid Clearance as a Potential Neuroprotective Mechanism against Alzheimer’s Disease: In Vitro and In Vivo Studies» ACS Chemical Neuroscience 4, no. 6 (2013): 973–82.

E. H. Martinez-Lapiscina et al., «Mediterranean Diet Improves Cognition: The PREDIMED-NAVARRA Randomised Trial» Journal of Neurology, Neurosurgery, and Psychiatry 84, no. 12 (2013): 1318–25.

J. A. Menendez et al., «Analyzing Effects of Extra-Virgin Olive Oil Polyphenols on Breast Cancer-Associated Fatty Acid Synthase Protein Expression Using Reverse-Phase Protein Microarrays» International Journal of Molecular Medicine 22, no. 4 (2008): 433–39.

Установление связей с должностным лицом и ведение закрытых переговоров от имени другой стороны с намерением повлиять на принятие выгодных официальных решений. – Прим. ред.

Antonio Gotto Jr., «Evolving Concepts of Dyslipidemia, Atherosclerosis, and Cardiovascular Disease: The Louis F. Bishop Lecture» Journal ofthe American College of Cardiology 46, no. 7 (2005): 1219–24.

Ian Leslie, «The Sugar Conspiracy» Guardian, April 7, 2016, http://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin?CMP= share_btn_t w.

Cristin Kearns, Laura Schmidt, and Stanton Glantz, «Sugar Industry and Coronary Heart Disease Research: A Historical Analysis of Internal Industry Documents» JAMA Internal Medicine 176, no. 11 (2016): 1680–85. 4. Anahad O’Connor, «Coca-Cola Funds Scientists Who Shift Blame for Obesity Away from Bad Diets» New York Times, August 9, 2015, https://well.blogs.nytimes.com/2015/08/09/coca-cola-funds-scientists-who-shift-blame-for-obesity-away-from-bad-diets/?_r=0.

Разновидность ненасыщенных жиров, находящихся в трансконфигурации, т. е. имеющих расположение углеводородных заместителей по разные стороны двойной связи «углерод – углерод». – Прим. ред.

Пищевая добавка, относящаяся к группе стабилизаторов/загустителей/эмульгаторов. – Прим. ред.

Семейство линейных сульфатных полисахаридов, получаемых из красных морских водорослей. – Прим. ред.

Разновидность ненасыщенных жиров. – Прим. ред.

Однооснόвная карбоновая кислота. – Прим. ред.

Растительное масло, получаемое из семян сафлора красильного. На вид прозрачное, почти безвкусное. – Прим. ред.

Растительное масло, получаемое из семян рапса. Долгое время считалось техническим в связи с наличием токсинов, неприятным привкусом и зеленоватым оттенком масла, вызванным содержанием в нем хлорофилла. – Прим. ред.

Разновидность деменции, клинически определяющаяся синдромом паркинсонизма и возникновением прогрессирующего когнитивного расстройства уже в течение первого года заболевания. – Прим. ред.

Расстройство психического и психологического развития, при котором наблюдается выраженный дефицит эмоциональных проявлений и сферы общения. – Прим. ред.

L. Lluis et al., «Protective Effect ofthe Omega3 Polyunsaturated Fatty Acids: Eicosapentaenoic Acid/Docosahexaenoic Acid 1:1 Ratio on Cardiovascular Disease Risk Markers in Rats» Lipids in Health and Disease 12, no. 140 (2013): 140.

National Cancer Institute, «Table 2. Food Sources of Total Omega 6 Fatty Acids (18:2 + 20:4), Listed in Descending Order by Percentages of Their Contribution to Intake, Based on Data fromthe National Health and Nutrition Examination Survey 2005–2006» https://epi.grants.cancer.gov/diet/foodsources/fatty_acids/table2.html.

K. Chen, M. Kazachkov, and P. H. Yu, «Effect of Aldehydes Derived from Oxidative Deamination and Oxidative Stress on B-Amyloid Aggregation; Pathological Implications to Alzheimer’s Disease» Journal of Neural Transmission 114 (2007): 835–39.

R. A. Vaishnav et al., «Lipid Peroxidation-Derived Reactive Aldehydes Directly and Differentially Impair Spinal Cord and Brain Mitochondrial Function» Journal of Neurotrauma 27, no. 7 (2010): 1311–20.

G. Spiteller and M. Afzal, «The Action of Peroxyl Radicals, Powerful Deleterious Reagents, Explains Why Neither Cholesterol nor Saturated Fatty Acids Cause Atherogenesis and Age-Related Diseases» Chemistry 20, no. 46 (2014): 14298–345.

T. L. Blasbalg et al., «Changes in Consumption of Omega3 and Omega6 Fatty Acids inthe United States Duringthe 20th Century» American Journal of Clinical Nutrition 93, no. 5 (2011): 950–62.

Это извлечение вещества из раствора или сухой смеси с помощью растворителя, практически не смешивающего с исходной смесью. – Прим. ред.

Sean O’Keefe et al., «Levels of Trans Geometrical Isomers of Essential Fatty Acids in Some Unhydrogenated US Vegetable Oils» Journal of Food Lipids 1, no. 3 (1994): 165–76.

A. P. Simopoulos, «Evolutionary Aspects of Diet: The Omega6/Omega3 Ratio andthe Brain» Molecular Neurobiology 44, no. 2 (2011): 203–15.

Janice Kiecolt-Glaser et al., «Omega3 Supplementation Lowers Inflammation and Anxiety in Medical Students: A Randomized Controlled Trial» Brain, Behavior, and Immunity 25, no. 8 (2011): 1725–34. 14. Lon White et al., «Prevalence of Dementia in Older Japanese-American Men in Hawaii: The Honolulu-Asia Aging Study» Journal ofthe American Medical Association 276, no. 12 (1996): 955–60.

D. S. Heron et al., «Lipid Fluidity Markedly Modulatesthe Binding of Serotonin to Mouse Brain Membranes» Proceedings ofthe National Academy of Sciences 77, no. 12 (1980): 7463—67.

A. Veronica Witte et al., «Long-Chain Omega3 Fatty Acids Improve Brain Function and Structure in Older Adults» Cerebral Cortex 24, no. 11 (2014): 3059–68; Aaron T. Piepmeier and Jennifer L. Etnier, «Brain-Derived Neurotrophic Factor (BDNF) as a Potential Mechanism ofthe Effects of Acute Exercise on Cognitive Performance» Journal of Sport and Health Science 4, no. 1 (2015): 14–23.

Paul S. Aisen, «Serum Brain-Derived Neurotrophic Factor andthe Risk for Dementia» Journal ofthe American Medical Association 311, no. 16 (2014): 1684–85.

Bun-Hee Lee and Yong-Ku Kim, «The Roles of BDNF inthe Pathophysiology of Major Depression and in Antidepressant Treatment» Psychiatry Investigation 7, no. 4 (2010): 231–35.

James V. Pottala et al., «Higher RBC EPA + DHA Corresponds with Larger Total Brain and Hippocampal Volumes: WHIMS-MRI Study» Neurology 82, no. 5 (2014): 435–42.

Ellen Galinsky, «Executive Function Skills Predict Children’s Success in Life and in School» Huffington Post, June 21, 2012, http://www.huffingtonpost.com/ellen-galinsky/executive-function-skills_1_b_1613422.html.

Kelly Sheppard and Carol Cheatham, «Omega6 to Omega3 Fatty Acid Ratio and Higher-Order Cognitive Functions in 7– to 9-year-olds: A Cross-Sectional Study» American Journal of Clinical Nutrition 98, no. 3 (2013): 659–67.

Неврологическо-поведенческое расстройство развития, начинающееся в детском возрасте. – Прим. ред.

Современная «проблема» с СДВГ, возможно, больше связана с тем, что человеческий мозг заточен под новизну и исследования, а сейчас его нередко загоняют в рамки однообразной работы и одинакового для всех образования; к этой теории я вернусь в главе 8. – Прим. авт.

M. H. Bloch and A. Qawasmi, «Omega3 Fatty Acid Supplementation forthe Treatment of Children with Attention-Deficit/Hyperactivity Disorder Symptomatology: Systematic Review and Meta-Analysis» Journal ofthe American Academy of Child Adolescent Psychiatry 50, no. 10 (2011): 991–1000; D. J. Bos et al., «Reduced Symptoms of Inattention after Dietary Omega3 Fatty Acid Supplementation in Boys with and without Attention Deficit/Hyperactivity Disorder» Neuropsychopharmacology 40, no. 10 (2015): 2298–306.

Witte, «Long-Chain Omega3 Fatty Acids».

G. Paul Amminger et al., «Longer-Term Outcome inthe Prevention of Psychotic Disorders bythe Vienna Omega3 Study» Nature Communications 6 (2015).

Ранее кислоты омега-3 давали неоднозначные результаты при испытаниях на взрослых с психическими расстройствами. Но это исследование говорит о том, что для большей эффективности, возможно, нужно начинать лечение на ранних стадиях. – Прим. авт.

Christine Wendlinger and Walter Vetter, «High Concentrations of Furan Fatty Acids in Organic Butter Samples fromthe German Market» Journal of Agricultural and Food Chemistry 62, no. 34 (2014): 8740–44.

D. F. Horrobin, «Loss of Delta6-Desaturase Activity as a Key Factor in Aging» Medical Hypotheses 7, no. 9 (1981): 1211–20.

Tamas Decsi and Kathy Kennedy, «Sex-Specific Differences in Essential Fatty Acid Metabolism» American Journal of Clinical Nutrition 94, no. 6 (2011): 1914S–19S.

R. A. Mathias et al., «Adaptive Evolution ofthe FADS Gene Cluster within Africa» PLOS ONE 7, no. 9 (2012): e44926.

Гормон – биологически активное вещество, которое выделяется железами внутренней секреции в кровь и воздействует на клетки мишени различных органов и тканей. – Прим. ред.

Y. Allouche et al., «How Heating Affects Extra-Virgin Olive Oil Quality Indexes and Chemical Composition» Journal of Agricultural and Food Chemistry 55, no. 23 (2007): 9646–54; S. Casal et al., «Olive Oil Stability under Deep-Frying Conditions» Food and Chemical Toxicology 48, no. 10 (2010): 2972–79.

Sara Staubo et al., «Mediterranean Diet, Micronutrients and Macronutrients, and MRI Measures of Cortical Thickness» Alzheimer’s & Dementia 13, no. 2 (2017): 168–77.

Cinta Valls-Pedret et al., «Mediterranean Diet and Age-Related Cognitive Decline» JAMA Internal Medicine 175, no. 7 (2015): 1094–103.

Вещество, участвующее в реакции, приводящей к образованию целевого вещества. – Прим. ред.

W. M. Fernando et al., «The Role of Dietary Coconut forthe Prevention and Treatment of Alzheimer’s Disease: Potential Mechanisms of Action» British Journal of Nutrition 114, no. 1 (2015): 1–14; B. Jarmolowska et al., «Changes of Beta-Casomorphin Content in Human Milk During Lactation» Peptides 28, no. 10 (2007): 1982–86.

Euridice Martinez Steele et al., «Ultra-Processed Foods and Added Sugars inthe US Diet: Evidence from a Nationally Representative Cross-Sectional Study» BMJ Open 6 (2016).

В США кокос считается фруктом. – Прим. ред.

Camille Amadieu et al., «Nutrient Biomarker Patterns and Long-Term Risk of Dementia in Older Adults» Alzheimer’s & Dementia 13, no. 10 (2017).

Brittanie M. Volk et al., «Effects of Step-wise Increases in Dietary Carbohydrate on Circulating Saturated Fatty Acids and Palmitoleic Acid in Adults with Metabolic Syndrome» PLOS ONE 9, no. 11 (2014): e113605.

Cassandra Forsythe et al., «Comparison of Low Fat and Low Carbohydrate Diets on Circulating Fatty Acid Composition and Markers of Inflammation» Lipids 43, no. 1 (2008): 65–77.

Иногда в экспериментальных высокожировых диетах даже используются трансжиры. Подобное решение объяснить очень трудно, учитывая, что искусственные трансжиры очень токсичны и оказывают явно пагубное действие на когнитивное здоровье. – Прим. авт.

Felice Jacka et al., «Western Diet Is Associated with a Smaller Hippocampus: A Longitudinal Investigation» BMC Medicine 13 (2015): 215.

A. Wu et al., «A Saturated-Fat Diet Aggravatesthe Outcome of Traumatic Brain Injury on Hippocampal Plasticity and Cognitive Function by Reducing Brain-Derived Neurotrophic Factor» Neuroscience 119, no. 2 (2003): 365–75.

David DiSalvo, «How a High-Fat Diet Could Damage Your Brain» Forbes.com, November 30, 2015, http://www.forbes.com/sites/daviddisalvo/2015/11/30/how-a-high-fat-diet-could-damage-your-brain/#2f784e59661c.

G. L. Bowman et al., «Nutrient Biomarker Patterns, Cognitive Function, and MRI Measures of Brain Aging» Neurology 78, no. 4 (2011).

Beatrice Golomb, «A Fat to Forget: Trans Fat Consumption and Memory» PLOS ONE 10, no. 6 (2015).

Marta Zamroziewicz et al., «Parahippocampal Cortex Mediatesthe Relationship between Lutein and Crystallized Intelligence in Healthy, Older Adults» Frontiers in Aging Neuroscience 8 (2016).

M. J. Brown et al., «Carotenoid Bioavailability Is Higher from Salads Ingested with Full-Fat than with Fat-Reduced Salad Dressings as Measured with Electromechanical Detection» American Journal of Clinical Nutrition 80, no. 2 (2004): 396–403.

Amy Patterson Neubert, «Study: Top Salads with Eggs to Better Absorb Vegetables’ Carotenoids» Purdue University, June 4, 2015, http://www.purdue.edu/newsroom/releases/2015/Q2/study-top-salads-with-eggs-to-better-absorb-vegetables-carotenoids-.html. Глава 3. Перекормленные, но голодные

Один из распространенных пигментов каротиноидной группы. Обнаруживается в растениях и некоторых микроорганизмах. Является пигментом, который придает паприке, кукурузе, шафрану и многим другим растительным культурам характерный желтый цвет. – Прим. ред.

Trader Joe’s – сеть фермерских магазинов в США.

Loren Cordain et al., «Plant-Animal Subsistence Ratios and Macronutrient Energy Estimations in Worldwide Hunter-Gatherer Diets» American Journal of Clinical Nutrition 71, no. 3 (2000): 682–92.

Абстракция, означающая границу, за которой заканчивается возможность описания в контексте действующих представлений (правил, законов). – Прим. ред.

Совокупность близких взглядов, идей, теорий. – Прим. ред.

Популярная сеть супермаркетов в США. – Прим. ред.

Steele, «Ultra-Processed Foods.»

Blumberg, «Vitamin and Mineral Intake.»

Детская болезнь роста, в основе которой лежит несоответствие между количеством кальция в костной ткани и его усвоением в организме. – Прим. ред.

Lewis Killin et al., «Environmental Risk Factors for Dementia: A Systematic Review» BMC Geriatrics 16 (2016): 175.

Creighton University, «Recommendation for Vitamin D Intake Was Miscalculated, Is Far Too Low, Experts Say» ScienceDaily, March 17, 2015, https://www.sciencedaily.com/releases/2015/03/150317122458.htm.

A. Rosanoff, C. M. Weaver, and R. K. Rude, «Suboptimal Magnesium Status inthe United States: Arethe Health Consequences Underestimated?» Nutrition Review 70, no. 3 (2012): 153–64.

Pauline Anderson, «Inflammatory Dietary Pattern Linked to Brain Aging» Medscape, July 17, 2017, https://www.medscape.com/viewarticle/883038.

Другими словами, патока. Является быстрым углеводом и состоит из глюкозы и декстрина. – Прим. ред.

Современный подход к питанию, состоящий в основном из потребления продуктов растительного и животного происхождения и основанный на предположительном древнем питании людей во время палеолита – исторического периода продолжительностью в 2,5 млн лет, закончившегося 10 тыс. лет назад. – Прим. ред.

100

Timothy Lyons, «Glycation and Oxidation of Proteins: A Role inthe Pathogenesis of Atherosclerosis» in Drugs Affecting Lipid Metabolism (Kluwer Academic Publishers, 1993), 407–20.

101

У людей бывает совершенно разная реакция на одно и то же блюдо, богатое углеводами (например, цельнозерновой бейгл). Если ваш организм хорошо контролирует глюкозу, вы можете спокойно съесть целую вареную картофелину, и сахар в крови быстро вернется к нормальному уровню, практически не нанеся повреждений. Напротив, если организм контролирует глюкозу плохо (при инсулинорезистентности, преддиабете или диабете второго типа), сахар в крови может оставаться повышенным еще несколько часов. На это влияет целый ряд факторов, в том числе воспалительные процессы в организме, неправильный режим сна, гены, стресс и даже время суток. – Прим. авт.

102

Англ. аббревиатура AGE (в данном случае – старение) выглядит с этой точки зрения весьма уместной. – Прим. ред.

103

J. Uribarri et al., «Circulating Glycotoxins and Dietary Advanced Glycation Endproducts: Two Links to Inflammatory Response, Oxidative Stress, and Aging» Journals of Gerontology, Series A: Biological Sciences and Medical Sciences62, no. 4 (2007): 427–33.

104

P. I. Moreira et al., «Oxidative Stress and Neurodegeneration» Annals ofthe New York Academy of Sciences 1043 (2005): 545–52.

105

N. Sasaki et al., «Advanced Glycation End Products in Alzheimer’s Disease and Other Neurodegenerative Diseases» American Journal of Pathology 153, no. 4 (1998): 1149–55.

106

M. S. Beeri et al., «Serum Concentration of an Inflammatory Glycotoxin, Methylglyoxal, Is Associated with Increased Cognitive Decline in Elderly Individuals» Mechanisms of Ageing and Development 132, no. 11–12 (2011): 583–87; K. Yaffe et al., «Advanced Glycation End Product Level, Diabetes, and Accelerated Cognitive Aging» Neurology 77, no. 14 (2011): 1351–56; Weijing Cai et al., «Oral Glycotoxins Are a Modifiable Cause of Dementia andthe Metabolic Syndrome in Mice and Humans» Proceedings ofthe National Academy of Sciences 111, no. 13 (2014): 4940–45.

107

American Academy of Neurology, «Lower Blood Sugars May Be Good forthe Brain» ScienceDaily, October 23, 2013, https://www.sciencedaily.com/releases/2013/10/131023165016.htm.

108

American Academy of Neurology, «Even in Normal Range, High Blood Sugar Linked to Brain Shrinkage» ScienceDaily, September 4, 2012, https://www.sciencedaily.com/releases/2012/09/120904095856.htm.

109

Mark A. Virtue et al., «Relationship between GHb Concentration and Erythrocyte Survival Determined from Breath Carbon Monoxide Concentration» Diabetes Care 27, no. 4 (2004): 931–35.

110

C. Luevano-Contreras and K. Chapman-Novakofski, «Dietary Advanced Glycation End Products and Aging» Nutrients 2, no. 12 (2010): 1247–65.

111

S. Swamy-Mruthinti et al., «Evidence of a Glycemic Threshold forthe Development of Cataracts in Diabetic Rats» Current Eye Research 18, no. 6 (1999): 423–29.

112

N. G. Rowe et al., «Diabetes, Fasting Blood Glucose and Age-Related Cataract: The Blue Mountains Eye Study» Ophthalmic Epidemiology 7, no. 2 (2000): 106–14.

113

M. Krajcovicova-Kudlackova et al., «Advanced Glycation End Products and Nutrition» Physiological Research 51, no. 2 (2002): 313–16.

114

Nicole J. Kellow et al., «Effect of Dietary Prebiotic Supplementation on Advanced Glycation, Insulin Resistance and Inflammatory Biomarkers in Adults with Pre-diabetes: A Study Protocol for a Double-Blind Placebo-Controlled Randomised Crossover Clinical Trial» BMC Endocrine Disorders 14, no. 1 (2014): 55.

115

V. Lecoultre et al., «Effects of Fructose and Glucose Overfeeding on Hepatic Insulin Sensitivity and Intrahepatic Lipids in Healthy Humans» Obesity (Silver Spring) 21, no. 4 (2013): 782–85.

116

Qingying Meng et al., «Systems Nutrigenomics Reveals Brain Gene Networks Linking Metabolic and Brain Disorders» EbioMedicine 7 (2016): 157–66.

117

Do-Geun Kim et al., «Non-alcoholic Fatty Liver Disease Induces Signs of Alzheimer’s Disease (AD) in Wild-Type Mice and Accelerates Pathological Signs of AD in an AD Model» Journal of Neuroinflammation 13 (2016).

118

M. Ledochowski et al., «Fructose Malabsorption Is Associated with Decreased Plasma Tryptophan» Scandinavian Journal of Gastroenterology 36, no. 4 (2001): 367–71.

119

M. Ledochowski et al., «Fructose Malabsorption Is Associated with Early Signs of Mental Depression» European Journal of Medical Research 17, no. 3 (1998): 295–98.

120

Биоактивные компоненты, не являющиеся питательными веществами первой необходимости, которые, однако, положительно влияют на здоровье. – Прим. ред.

121

Shannon L. Macauley et al., «Hyperglycemia Modulates Extracellular Amyloid-β Concentrations and Neuronal Activity in Vivo» Journal of Clinical Investigation 125, no. 6 (2015): 2463.

122

Paul K. Crane et al., «Glucose Levels and Risk of Dementia» New England Journal of Medicine 2013, no. 369 (2013): 540–48.

123

Derrick Johnston Alperet et al., «Influence of Temperate, Subtropical, and Tropical Fruit Consumption on Risk of Type 2 Diabetes in an Asian Population» American Journal of Clinical Nutrition 105, no. 3 (2017).

124

Y. Gu et al., «Mediterranean Diet and Brain Structure in a Multiethnic Elderly Cohort» Neurology 85, no. 20 (2015): 1744–51.

125

Staubo, «Mediterranean Diet.»

126

E. E. Devore et al., «Dietary Intakes of Berries and Flavonoids in Relation to Cognitive Decline» Annals of Neurology 72, no. 1 (2012): 135–43.

127

Martha Clare Morris et al., «MIND Diet Associated with Reduced Incidence of Alzheimer’s Disease» Alzheimer’s & Dementia 11, no. 9 (2015): 1007–14.

128

O’Connor, «Coca-Cola Funds Scientists.»

129

Christopher J. L. Murray et al., «The State of US Health, 1990–2010: Burden of Diseases, Injuries, and Risk Factors» Journal ofthe American Medical Association 310, no. 6 (2013): 591–606.

130

Susan Jones, «11,774 Terror Attacks Worldwide in 2015; 28,328 Deaths Due to Terror Attacks» CNSNews.com, June 3, 2016, http://www.cnsnews.com/news/article/susan– jones/11774-number-terror-attacks-worldwide-dropped13-2015.

131

Robert Proctor, «The History ofthe Discovery ofthe Cigarette – Lung Cancer Link: Evidentiary Traditions, Corporate Denial, Global Toll» Tobacco Control 21, no. 2 (2011): 87–91. Гениальная еда № 3. Черника

132

C. M. Williams et al., «Blueberry-Induced Changes in Spatial Working Memory Correlate with Changes in Hippocampal CREB Phosphorylation and Brain-Derived Neurotrophic Factor (BDNF) Levels» Free Radical Biological Medicine 45, no. 3 (2008): 295–305.

133

R. Krikorian et al., «Blueberry Supplementation Improves Memory in Older Adults» Journal of Agricultural Food Chemistry 58, no. 7 (2010): 3996–4000.

134

Elizabeth Devore et al., «Dietary Intakes of Berries and Flavonoids in Relation to Cognitive Decline» Annals of Neurology 72, no. 1 (2012): 135–43.

135

M. C. Morris et al., «MIND Diet Slows Cognitive Decline with Aging» Alzheimer’s & Dementia 11, no. 9 (2015): 1015–22. Глава 4. Зима близко (и для вашего мозга тоже)

136

Каламбур: «Здоровый орех» и «Помешанный на здоровье». – Прим. пер.

137

Болезненное состояние, характеризующееся медлительностью, вялостью, усталостью. – Прим. ред.

138

K. de Punder and L. Pruimboom, «The Dietary Intake of Wheat and Other Cereal Grains and Their Role in Inflammation» Nutrients 5, no. 3 (2013): 771–87.

139

Ibid.

140

Dietary Approach to Stop Hypertension («Диетический подход к борьбе с гипертонией»). – Прим. пер.

141

J. R. Kraft and W. H. Wehrmacher, «Diabetes – A Silent Disorder» Comprehensive Therapy 35, nos. 3–4 (2009): 155–59.

142

Jean-Sebastien Joyal et al., «Retinal Lipid and Glucose Metabolism Dictates Angiogenesis throughthe Lipid Sensor Ffar1» Nature Medicine 22, no. 4 (2016): 439–45.

143

Общее название для группы заболеваний, при которых поражается сетчатка глаза и нарушается центральное зрение. – Прим. ред.

144

Chung-Jung Chiu et al., «Dietary Carbohydrate andthe Progression of Age-Related Macular Degeneration: A Prospective Study fromthe Age-Related Eye Disease Study» American Journal of Clinical Nutrition 86, no. 4 (2007): 1210–18.

145

Органические вещества, в молекулах которых карбонильная группа связана с двумя углеводородными радикалами. – Прим. ред.

146

Процесс мобилизации жиров. – Прим. ред.

147

Matthew Harber et al., «Alterations in Carbohydrate Metabolism in Response to Short-Term Dietary Carbohydrate Restriction» American Journal of Physiology – Endocrinology and Metabolism 289, no. 2 (2005): E306–12.

148

Brian Morris et al., «FOX03: A Major Gene for Human Longevity – A Mini-Review» Gerontology 61, no. 6 (2015): 515–25.

149

Ibid.

150

Valerie Renault et al., «FOX03 Regulates Neural Stem Cell Homeostasis» Cell Stem Cell 5 (2009): 527–39.

151

J. M. Bao et al., «Association between FOX03A Gene Polymorphisms and Human Longevity: A Meta-Analysis» Asian Journal of Andrology 16, no. 3 (2014): 446–52.

152

Brian Morris, «FOX03: A Major Gene for Human Longevity.»

153

Повышенный уровень инсулина в крови. – Прим. ред.

154

Catherine Crofts et al., «Hyperinsulinemia: A Unifying Theory of Chronic Disease?» Diabesity 1, no. 4 (2015): 34–43.

155

W. Q. Qui et al., «Insulin-Degrading Enzyme Regulates Extracellular Levels of Amyloid Beta-Protein by Degradation» Journal of Biological Chemistry 273, no. 49 (1998): 32730–38.

156

Анатомический ликворный путь элиминации продуктов жизнедеятельности тканей центральной нервной системы млекопитающих. – Прим. ред.

157

Y. M. Li and D. W. Dickson, «Enhanced Binding of Advanced Glycation Endproducts (AGE) bythe ApoE4 Isoform Linksthe Mechanism of Plaque Deposition in Alzheimer’s Disease» Neuroscience Letters 226, no. 3 (1997): 155–58.

158

Auriel Willette et al., «Insulin Resistance Predicts Brain Amyloid Deposition in Late Middle-Aged Adults» Alzheimer’s & Dementia 11, no. 5 (2015): 504–10.

159

L. P. van der Heide et al., «Insulin Modulates Hippocampal Activity-Dependent Synaptic Plasticity in a N-Methyl-D-Aspartate Receptor and Phosphatidyl-Inositol3-KinaseDependent Manner» Journal of Neurochemistry 94, no. 4 (2005): 1158–66.

160

H. Bruehl et al., «Cognitive Impairment in Nondiabetic Middle-Aged and Older Adults Is Associated with Insulin Resistance» Journal of Clinical and Experimental Neuropsychology 32, no. 5 (2010): 487–93.

161

Kaarin Anstey et al., «Association of Cognitive Function with Glucose Tolerance and Trajectories of Glucose Tolerance over 12 Years inthe AusDiab Study» Alzheimer’s Research & Therapy 7, no. 1 (2015): 48; S. E. Young, A. G. Mainous 3rd, and M. Carnemolla, «Hyperinsulinemia and Cognitive Decline in a Middle-Aged Cohort» Diabetes Care 29, no. 12 (2006): 2688–93.

162

B. Kim and E. L. Feldman, «Insulin Resistance as a Key Link forthe Increased Risk of Cognitive Impairment inthe Metabolic Syndrome» Exploratory Molecular Medicine 47 (2015): e149.

163

Dimitrios Kapogiannis et al., «Dysfunctionally Phosphorylated Type 1 Insulin Receptor Substrate in Neural-Derived Blood Exosomes of Preclinical Alzheimer’s Disease» FASEB Journal 29, no. 2 (2015): 589–96.

164

G. Collier and K. O’Dea, «The Effect of Coingestion of Fat onthe Glucose, Insulin, and Gastric Inhibitory Polypeptide Responses to Carbohydrate and Protein» American Journal of Clinical Nutrition 37, no. 6 (1983): 941–44.

165

Sylvie Normand et al., «Influence of Dietary Fat on Postprandial Glucose Metabolism (Exogenous and Endogenous) Using Intrinsically C-Enriched Durum Wheat» British Journal of Nutrition 86, no. 1 (2001): 3–11.

166

M. Sorensen et al., «Long-Term Exposure to Road Traffic Noise and Incident Diabetes: A Cohort Study» Environmental Health Perspectives 121, no. 2 (2013): 217–22.

167

R. H. Freire et al., «Wheat Gluten Intake Increases Weight Gain and Adiposity Associated with Reduced Thermogenesis and Energy Expenditure in an Animal Model of Obesity» International Journal of Obesity 40, no. 3 (2016): 479–87; Fabíola Lacerda Pires Soares et al., «Gluten-Free Diet Reduces Adiposity, Inflammation and Insulin Resistance Associated withthe Induction of PPAR-Alpha and PPAR-Gamma Expression» Journal of Nutritional Biochemistry 24, no. 6 (2013): 1105–11.

168

Thi Loan Anh Nguyen et al., «How Informative Isthe Mouse for Human Gut Microbiota Research?» Disease Models & Mechanisms 8, no. 1 (2015): 1–16.

169

Matthew S. Tryon et al., «Excessive Sugar Consumption May Be a Difficult Habit to Break: A View fromthe Brain and Body» Journal of Clinical Endocrinology & Metabolism 100, no. 6 (2015): 2239–47.

170

Marcia de Oliveira Otto et al., «Everything in Moderation – Dietary Diversity and Quality, Central Obesity and Risk of Diabetes» PLOS ONE 10, no. 10 (2015).

171

Sarah A. M. Kelly et al., «Whole Grain Cereals forthe Primary or Secondary Prevention of Cardiovascular Disease» The Cochrane Library (2017). Гениальная еда № 4. Горький шоколад

172

Adam Brickman et al., «Enhancing Dentate Gyrus Function with Dietary Flavanols Improves Cognition in Older Adults» Nature Neuroscience 17, no. 12 (2014): 1798–803.

173

Georgina Crichton, Merrill Elias, and Ala’a Alkerwi, «Chocolate Intake Is Associated with Better Cognitive Function: The Maine-Syracuse Longitudinal Study» Appetite 100 (2016): 126–32. Глава 5. Здоровое сердце, здоровый мозг

174

Помните эти хрупкие, химически активные полиненасыщенные жирные кислоты из главы 2? Они отлично подходят для антипригарного покрытия на сковороде, потому что окисляются и легко связываются с железом – точно такой же процесс происходит в вашей крови! С помощью оливкового масла или насыщенных жиров антипригарного эффекта добиться почти нереально, потому что они более стабильны химически, и их сложнее окислить.

175

M. L. Alosco et al., «The Adverse Effects of Reduced Cerebral Perfusion on Cognition and Brain Structure in Older Adults with Cardiovascular Disease» Brain Behavior 3, no. 6 (2013): 626–36.

176

Понятие научной методологии. Означает объединение результатов нескольких исследований методами статистики для проверки одной или нескольких взаимосвязанных научных гипотез. – Прим. ред.

177

P. W. Siri-Tarino et al., «Meta-Analysis of Prospective Cohort Studies Evaluatingthe Association of Saturated Fat with Cardiovascular Disease» American Journal of Clinical Nutrition 91, no. 3 (2010): 535–46.

178

I. D. Frantz Jr. et al., «Test of Effect of Lipid Lowering by Diet on Cardiovascular Risk. The Minnesota Coronary Survey» Arteriosclerosis 9, no. 1 (1989): 129–35.

179

Christopher Ramsden et al., «Re-evaluation ofthe Traditional Diet-Heart Hypothesis: Analysis of Recovered Data from Minnesota Coronary Experiment (1968–73)» BMJ 353 (2016); Anahad O’Connor, «A Decades-Old Study, Rediscovered, Challenges Advice on Saturated Fat» New York Times, April 13, 2016, https://well.blogs.nytimes.com/2016/04/13/a-decades-old-study-rediscovered-challenges-advice-on-saturated-fat/.

180

Приготовление пищи в условиях естественного огня. – Прим. ред.

181

Matthias Orth and Stefano Bellosta, «Cholesterol: Its Regulation and Role in Central Nervous System Disorders» Cholesterol (2012).

182

Фармацевтические препараты, призванные бороться с высокими уровнями холестерина в крови человека. – Прим. ред.

183

Исследование, длящееся почти 65 лет, является одним из самых продолжительных эпидемиологических исследований в истории медицины. Результаты исследования помогли установить главные факторы риска сердечно-сосудистых заболеваний. – Прим. ред.

184

P. K. Elias et al., «Serum Cholesterol and Cognitive Performance inthe Framingham Heart Study» Psychosomatic Medicine 67, no. 1 (2005): 24–30.

185

R. West et al., «Better Memory Functioning Associated with Higher Total and Low-Density Lipoprotein Cholesterol Levels in Very Elderly Subjects withoutthe Apolipoprotein e4 Allele» American Journal of Geriatric Psychiatry 16, no. 9 (2008): 781–85.

186

B. G. Schreurs, «The Effects of Cholesterol on Learning and Memory» Neuroscience & Biobehavioral Reviews 34, no. 8 (2010): 1366–79; M. M. Mielke et al., «High Total Cholesterol Levels in Late Life Associated with a Reduced Risk of Dementia» Neurology 64, no. 10 (2005): 1689–95.

187

Credit Suisse, «Credit Suisse Publishers Report on Evolving Consumer Perceptions about Fat» PR Newswire, September 17, 2015, http://www.prnewswire.com/news-releases/credit-suisse-publishes-report-on-evolving-consumer-perceptions-about-fat300144839.html.

188

Marja-Leena Silaste et al., «Changes in Dietary Fat Intake Alter Plasma Levels of Oxidized Low-Density Lipoprotein and Lipoprotein(a)» Arteriosclerosis, Thrombosis, and Vascular Biology 24, no. 3 (2004): 495–503.

189

Patty W. Siri-Tarino et al., «Saturated Fatty Acids and Risk of Coronary Heart Disease: Modulation by Replacement Nutrients» Current Atherosclerosis Reports 12, no. 6 (2010): 384–90.

190

V. A. Mustad et al., «Reducing Saturated Fat Intake Is Associated with Increased Levels of LDL Receptors on Mononuclear Cells in Healthy Men and Women» Journal of Lipid Research 38, no. 3 (March 1997): 459–68.

191

L. Li et al., «Oxidative LDL Modification Is Increased in Vascular Dementia and Is Inversely Associated with Cognitive Performance» Free Radical Research 44, no. 3 (2010): 241–48.

192

Steen G. Hasselbalch et al., «Changes in Cerebral Blood Flow and Carbohydrate Metabolism during Acute Hyperketonemia» American Journal of Physiology – Endocrinology and Metabolism 270, no. 5 (1996): E746–51.

193

E. L. Wightman et al., «Dietary Nitrate Modulates Cerebral Blood Flow Parameters and Cognitive Performance in Humans: A Double-Blind, Placebo-Controlled, Crossover Investigation» Physiological Behavior 149 (2015): 149–58.

194

Riaz Memon et al., «Infection and Inflammation Induce LDL Oxidation In Vivo» Arteriosclerosis, Thrombosis, and Vascular Biology 20 (2000): 1536–42.

195

A. C. Vreugdenhil et al., «LPS-Binding Protein Circulates in Association with ApoB-Containing Lipoproteins and Enhances Endotoxin-LDL/VLDL Interaction» Journal of Clinical Investigation 107, no. 2 (2001): 225–34.

196

B. M. Charalambous et al., «Role of Bacterial Endotoxin in Chronic Heart Failure: The Gut ofthe Matter» Shock 28, no. 1 (2007): 15–23.

197

Stephen Bischoff et al., «Intestinal Permeability – A New Target for Disease Prevention and Therapy» BMC Gastroenterology 14 (2014): 189.

198

C. U. Choi et al., «Statins Do Not Decrease Small, Dense Low-Density Lipoprotein» Texas Heart Institute Journal 37, no. 4 (2010): 421–28.

199

Совокупность морфологических структур, физиологических и физико-химических механизмов, функционирующих как единое целое и регулирующих потоки веществ между кровью и тканью мозга. – Прим. ред.

200

Melinda Wenner Moyer, «It’s Not Dementia, It’s Your Heart Medication: Cholesterol Drugs and Memory» Scientific American, September 1, 2010, https://www.scientificamerican.com/article/its-not-dementia-its-your-heart-medication/.

201

«Coenzyme Q10» Linus Pauling Institute – Macronutrient Information Center, Oregon State University, http://lpi.oregonstate.edu/mic/dietary-factors/coenzyme-Q10.

202

I. Mansi et al., «Statins and New-Onset Diabetes Mellitus and Diabetic Complications: A Retrospective Cohort Study of US Healthy Adults» Journal of General Internal Medicine 30, no. 11 (2015): 1599–610.

203

Shannon Macauley et al., «Hyperglycemia Modulates Extracellular Amyloid-B Concentrations and Neuronal Activity In Vivo» Journal of Clinical Investigation 125, no. 6 (2015): 2463–67. Гениальная еда № 5. Яйца

204

C. N. Blesso et al., «Whole Egg Consumption Improves Lipoprotein Profiles and Insulin Sensitivity to a Greater Extent than Yolk-Free Egg Substitute in Individuals with Metabolic Syndrome» Metabolism 62, no. 3 (2013): 400–10.

205

Garry Handelman et al., «Lutein and Zeaxanthin Concentrations in Plasma after Dietary Supplementation with Egg Yolk» American Journal of Clinical Nutrition 70, no. 2 (1999): 247–51. Глава 6. Топливо для мозга

206

L. Kovac, «The 20 W Sleep-Walkers» EMBO Reports 11, no. 1 (2010): 2.

207

NCD Risk Factor Collaboration, «Trends in Adult Body-Mass Index.»

208

Естественное и искусственное удаление токсинов из организма. – Прим. ред.

209

Institute for Basic Science, «Team Suppresses Oxidative Stress, Neuronal Death Associated with Alzheimer’s Disease» ScienceDaily, February 25, 2016, https://www.sciencedaily.com/releases/2016/02/160225085645.htm.

210

J. Ezaki et al., «Liver Autophagy Contributes tothe Maintenance of Blood Glucose and Amino Acid Levels» Autophagy 7, no. 7 (2011): 727–36.

211

Геронтология – наука, изучающая биологические, социальные и психологические аспекты старения человека, его причины и способы борьбы с ним. – Прим. ред.

212

H. White and B. Venkatesh, «Clinical Review: Ketones and Brain Injury» Critical Care 15, no. 2 (2011): 219.

213

R. L. Veech et al., «Ketone Bodies, Potential Therapeutic Uses» IUBMB Life 51, no. 4 (2001): 241–47.

214

S. G. Jarrett et al., «The Ketogenic Diet Increases Mitochondrial Glutathione Levels» Journal of Neurochemistry 106, no. 3 (2008): 1044–51. 8. Sama Sleiman et al., «Exercise Promotesthe Expression of Brain Derived Neurotrophic Factor (BDNF) throughthe Action ofthe Ketone Body β-Hydroxybutyrate» Cell Biology (2016).

215

Hasselbalch, «Changes in Cerebral Blood Flow.»

216

Jean-Jacques Hublin and Michael P. Richards, eds., The Evolution of Hominin Diets: Integrating Approaches tothe Study of Palaeolithic Subsistence (Springer Science & Business Media, 2009).

217

S. T. Henderson, «Ketone Bodies as a Therapeutic for Alzheimer’s Disease» Neurotherapeutics 5, no. 3 (2008): 470–80.

218

Состояние, развивающееся в результате углеводного голодания клеток. – Прим. ред.

219

Большая группа заболеваний преимущественно позднего возраста, для которых характерна медленно прогрессирующая гибель определенных групп нервных клеток и одновременно – постепенно нарастающая атрофия соответствующих отделов головного и спинного мозга. – Прим. ред.

220

S. Brandhorst et al., «A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan» Cell Metabolism 22, no. 1 (2016): 86–99.

221

Caroline Rae et al., «Oral Creatine Monohydrate Supplementation Improves Brain Performance: A Double-Blind, Placebo-Controlled, Cross-over Trial» Proceedings ofthe Royal Society of London B: Biological Sciences 270, no. 1529 (2003): 2147–50.

222

J. Delanghe et al., «Normal Reference Values for Creatine, Creatinine, and Carnitine Are Lower in Vegetarians» Clinical Chemistry 35, no. 8 (1989): 1802–3.

223

Rafael Deminice et al., «Creatine Supplementation Reduces Increased Homocysteine Concentration Induced by Acute Exercise in Rats» European Journal of Applied Physiology 111, no. 11 (2011): 2663–70.

224

David Benton and Rachel Donohoe, «The Influence of Creatine Supplementation onthe Cognitive Functioning of Vegetarians and Omnivores» British Journal of Nutrition 105, no. 7 (2011): 1100–1105.

225

Rachel N. Smith, Amruta S. Agharkar, and Eric B. Gonzales, «A Review of Creatine Supplementation in Age-Related Diseases: More than a Supplement for Athletes» F1000Research 3 (2014).

226

Terry McMorris et al., «Creatine Supplementation and Cognitive Performance in Elderly Individuals» Aging, Neuropsychology, and Cognition 14, no. 5 (2007): 517–28.

227

M. P. Laakso et al., «Decreased Brain Creatine Levels in Elderly Apolipoprotein E ε4 Carriers» Journal of Neural Transmission 110, no. 3 (2003): 267–75.

228

A. L. Rogovik and R. D. Goldman, «Ketogenic Diet for Treatment of Epilepsy» Canadian Family Physician 56, no. 6 (2010): 540–42.

229

Zhong Zhao et al., «A Ketogenic Diet as a Potential Novel Therapeutic Intervention in Amyotrophic Lateral Sclerosis» BMC Neuroscience 7, no. 29 (2006).

230

R. Krikorian et al., «Dietary Ketosis Enhances Memory in Mild Cognitive Impairment» Neurobiology of Aging 425, no. 2 (2012): 425e19–27; Matthew Taylor et al., «Feasibility and efficacy data from a ketogenic diet intervention in Alzheimer’s disease» Alzheimer’s & Dementia: Translational Research and Clinical Interventions (2017).

231

S. Djiogue et al., «Insulin Resistance and Cancer: The Role of Insulin and IGFs» Endocrine-Related Cancer 20, no. 1 (2013): R1–17.

232

Harber, «Alterations in Carbohydrate Metabolism.»

233

Совокупность разнообразия генов микробиоты различных экологических ниш. – Прим. ред.

234

Heikki Pentikäinen et al., «Muscle Strength and Cognition in Ageing Men and Women: The DR’s EXTRA Study» European Geriatric Medicine 8 (2017).

235

Henderson, «Ketone Bodies as a Therapeutic.»

236

E. M. Reiman et al., «Functional Brain Abnormalities in Young Adults at Genetic Risk for Late-Onset Alzheimer’s Dementia» Proceedings ofthe National Academy of Sciences USA 101, no. 1 (2004): 284–89.

237

S. T. Henderson, «High Carbohydrate Diets and Alzheimer’s Disease» Medical Hypotheses 62, no. 5 (2004): 689–700.

238

Hugh C. Hendrie et al., «APOE ε4 andthe Risk for Alzheimer Disease and Cognitive Decline in African Americans and Yoruba» International Psychogeriatrics 26, no. 6 (2014): 977–985.

239

Henderson, «High Carbohydrate Diets.»

240

Konrad Talbot et al., «Demonstrated Brain Insulin Resistance in Alzheimer’s Disease Patients Is Associated with IGF1 Resistance, IRS1 Dysregulation, and Cognitive Decline» Journal of Clinical Investigation 122, no. 4 (2012).

241

Dale E. Bredesen, «Reversal of Cognitive Decline: A Novel Therapeutic Program» Aging 6, no. 9 (2014): 707.

242

S. C. Cunnane et al., «Can Ketones Help Rescue Brain Fuel Supply in Later Life? Implications for Cognitive Health during Aging andthe Treatment of Alzheimer’s Disease» Frontiers in Molecular Neuroscience 9 (2016): 53.

243

M. Gasior, M. A. Rogawski, and A. L. Hartman, «Neuroprotective and DiseaseModifying Effects ofthe Ketogenic Diet» Behavioral Pharmacology 17, nos. 5–6 (2006): 431–39.

244

Большинство жиров, например, из оливкового масла или гамбургера из говядины травяного откорма, сначала попадают в лимфатическую систему, которая разносит их по организму. – Прим. авт.

245

S. L. Kesl et al., «Effects of Exogenous Ketone Supplementation on Blood Ketone, Glucose, Triglyceride, and Lipoprotein Levels in Sprague-Dawley Rats» Nutrition & Metabolism London 13 (2016): 9.

246

W. Zhao et al., «Caprylic Triglyceride as a Novel Therapeutic Approach to Effectively Improvethe Performance and Attenuatethe Symptoms Due tothe Motor Neuron Loss in ALS Disease» PLOS ONE 7, no. 11 (2012): e49191.

247

D. Mungas et al., «Dietary Preference for Sweet Foods in Patients with Dementia» Journal ofthe American Geriatric Society 38, no. 9 (1990): 999–1007.

248

M. A. Reger et al., «Effects of Beta-Hydroxybutyrate on Cognition in Memory-Impaired Adults» Neurobiology of Aging 25, no. 3 (2004): 311–14. Гениальная еда № 6. Говядина на травяном откорме 1. Janet R. Hunt, «Bioavailability of Iron, Zinc, and Other Trace Minerals from Vegetarian Diets» American Journal of Clinical Nutrition 78, no. 3 (2003): 633S–39S.

249

Да, вы не ошиблись. Животных с промышленных ферм часто кормят вредной едой вроде конфет, печенья и жевательного зефира, потому что это хороший источник недорогих калорий, позволяющих набрать массу. – Прим. авт.

250

Felice N. Jacka et al., «Red Meat Consumption and Mood and Anxiety Disorders» Psychotherapy and Psychosomatics 81, no. 3 (2012): 196–98.

251

Charlotte G. Neumann et al., «Meat Supplementation Improves Growth, Cognitive, and Behavioral Outcomes in Kenyan Children» Journal of Nutrition 137, no. 4 (2007): 1119–23.

252

Антипитательное вещество, снижающее доступность содержащихся в рационе питательных веществ. – Прим. ред.

253

Shannon P. McPherron et al., «Evidence for Stone-Tool-Assisted Consumption of Animal Tissues before 3.39 Million Years Ago at Dikika, Ethiopia» Nature 466, no. 7308 (2010): 857–60.

254

M. Gibis, «Effect of Oil Marinades with Garlic, Onion, and Lemon Juice onthe Formation of Heterocyclic Aromatic Amines in Fried Beef Patties» Journal of Agricultural Food Chemistry 55, no. 25 (2007): 10240–47.

255

Wataru Yamadera et al., «Glycine Ingestion Improves Subjective Sleep Quality in Human Volunteers, Correlating with Polysomnographic Changes» Sleep and Biological Rhythms 5, no. 2 (2007): 126–31; Makoto Bannai et al., «Oral Administration of Glycine Increases Extracellular Serotonin but Not Dopamine inthe Prefrontal Cortex of Rats» Psychiatry and Clinical Neurosciences 65, no. 2 (2011): 142–49. Глава 7. Прислушивайтесь к кишечнику

256

Персонажи «Улицы Сезам». – Прим. пер.

257

Camilla Urbaniak et al., «Microbiota of Human Breast Tissue» Applied and Environmental Microbiology 80, no. 10 (2014): 3007–14.

258

American Society for Microbiology, «Cities Have Individual Microbial Signatures» ScienceDaily, April 19, 2016, https://www.sciencedaily.com/releases/2016/04/160419144724.htm.

259

Ron Sender, Shai Fuchs, and Ron Milo, «Revised Estimates forthe Number of Human and Bacteria Cells inthe Body» PLOS Biology 14, no. 8 (2016): e1002533.

260

Mark Bowden, «The Measured Man» Atlantic, February 19, 2014, https://www.theatlantic.com/magazine/archive/2012/07/the-measured-man/309018/.

261

Robert A. Koeth et al., «Intestinal Microbiota Metabolism of L–Carnitine, a Nutrient in Red Meat, Promotes Atherosclerosis» Nature Medicine 19, no. 5 (2013): 576–85.

262

Jeff Leach, «From Meat to Microbes to Main Street: Is It Time to Trade In Your George Foreman Grill?» Human Food Project, April 18, 2013, http://www.humanfoodproject.com/from-meat-to-microbes-to-main-street-is-it-time-to-trade-in-your-george-foreman-grill/.

263

Травянистая лиана. – Прим. ред.

264

Francesca De Filippis et al., «High-Level Adherence to a Mediterranean Diet Beneficially Impactsthe Gut Microbiota and Associated Metabolome» Gut 65, no. 11 (2015).

265

Белок человека, кодируемый геном BDNF. – Прим. ред.

266

Roberto Berni Canani, Margherita Di Costanzo, and Ludovica Leone, «The Epigenetic Effects of Butyrate: Potential Therapeutic Implications for Clinical Practice» Clinical Epigenetics 4, no. 1 (2012): 4.

267

K. Meijer, P. de Vos, and M. G. Priebe, «Butyrate and Other Short-Chain Fatty Acids as Modulators of Immunity: What Relevance for Health?» Current Opinion in Clinical Nutrition & Metabolic Care 13, no. 6 (2010): 715–21.

268

A. L. Marsland et al., «Interleukin6 Covaries Inversely with Cognitive Performance among Middle-Aged Community Volunteers» Psychosomatic Medicine 68, no. 6 (2006): 895–903.

269

Yasumichi Arai et al., «Inflammation, but Not Telomere Length, Predicts Successful Ageing at Extreme Old Age: A Longitudinal Study of Semi-supercentenarians» EBioMedicine 2, no. 10 (2015): 1549–58.

270

Christopher J. L. Murray et al., «Global, Regional, and National Disability-Adjusted Life Years (DALYs) for 306 Diseases and Injuries and Healthy Life Expectancy (HALE) for 188 Countries, 1990–2013: Quantifyingthe Epidemiological Transition» Lancet 386, no. 10009 (2015): 2145–91.

271

Bamini Gopinath et al., «Association between Carbohydrate Nutrition and Successful Aging over 10 Years» Journals of Gerontology 71, no. 10 (2016): 1335–40.

272

Мультифакторное заболевание, характеризующееся нарушением пищеварения, вызванным повреждением ворсинок тонкой кишки некоторыми пищевыми продуктами, содержащими определенные белки: глютен и близкие к нему белки злаков. – Прим. ред.

273

Хронический воспалительный процесс в щитовидной железе. – Прим. ред.

274

Противостояний. – Прим. ред.

275

H. Okada et al., «The ‘Hygiene Hypothesis’ for Autoimmune and Allergic Diseases: An Update» Clinical & Experimental Immunology 160, no. 1 (2010): 1–9.

276

S. Y. Kim et al., «Differential Expression of Multiple Transglutaminases in Human Brain. Increased Expression and Cross-Linking by Transglutaminases 1 and 2 in Alzheimer’s Disease» Journal of Biological Chemistry 274, no. 43 (1999): 30715–21; G. Andringa et al., «Tissue Transglutaminase Catalyzesthe Formation of Alpha-Synuclein Crosslinks in Parkinson’s Disease» FASEB Journal 18, no. 7 (2004): 932–34; A. Gadoth et al., «Transglutaminase 6 Antibodies inthe Serum of Patients with Amyotrophic Lateral Sclerosis» JAMA Neurology 72, no. 6 (2015): 676–81.

277

Гликопротеина, растворимого в спирте белка, получаемого из пшеницы. – Прим. ред.

278

C. L. Ch’ng et al., «Prospective Screening for Coeliac Disease in Patients with Graves’ Hyperthyroidism Using Anti-gliadin and Tissue Transglutaminase Antibodies» Clinical Endocrinology Oxford 62, no. 3 (2005): 303–6.

279

Clare Wotton and Michael Goldacre, «Associations between Specific Autoimmune Diseases and Subsequent Dementia: Retrospective Record-Linkage Cohort Study, UK» Journal of Epidemiology & Community Health 71, no. 6 (2017).

280

C. L. Ch’ng, M. K. Jones, and J. G. Kingham, «Celiac Disease and Autoimmune Thyroid Disease» Clinical Medicine Research 5, no. 3 (2007): 184–92.

281

Julia Bollrath and Fiona Powrie, «Feed Your Tregs More Fiber» Science 341, no. 6145 (2013): 463–64.

282

Paola Bressan and Peter Kramer, «Bread and Other Edible Agents of Mental Disease» Frontiers in Human Neuroscience 10 (2016).

283

Белок, который регулирует проницаемость кишечного барьера, вырабатывается слизистой кишечника в ответ на различные стимулы. – Прим. ред.

284

Alessio Fasano, «Zonulin, Regulation of Tight Junctions, and Autoimmune Diseases» Annals ofthe New York Academy of Sciences 1258, no. 1 (2012): 25–33.

285

R. Dantzer et al., «From Inflammation to Sickness and Depression: Whenthe Immune System Subjugatesthe Brain» Nature Reviews Neuroscience 9, no. 1 (2008): 46–56.

286

A. H. Miller, V. Maletic, and C. L. Raison, «Inflammation and Its Discontents: The Role of Cytokines inthe Pathophysiology of Major Depression» Biological Psychiatry 65, no. 9 (2009): 732–41.

287

«Depression» World Health Organization, February 2017, http://www.who.int/mediacentre/factsheets/fs369/en/.

288

Alessio Fasano, «Zonulin and Its Regulation of Intestinal Barrier Function: The Biological Door to Inflammation, Autoimmunity, and Cancer» Physiological Reviews 91, no. 1 (2011): 151–75; E. Lionetti et al., «Gluten Psychosis: Confirmation of a New Clinical Entity» Nutrients 7, no. 7 (2015): 5532–39.

289

Melanie Uhde et al., «Intestinal Cell Damage and Systemic Immune Activation in Individuals Reporting Sensitivity to Wheat inthe Absence of Coeliac Disease» Gut 65, no. 12 (2016).

290

Blaise Corthésy, H. Rex Gaskins, and Annick Mercenier, «Cross-talk between Probiotic Bacteria andthe Host Immune System» Journal of Nutrition 137, no. 3 (2007): 781S–90S.

291

S. Bala et al., «Acute Binge Drinking Increases Serum Endotoxin and Bacterial DNA Levels in Healthy Individuals» PLOS ONE 9, no. 5 (2014): e96864.

292

V. Purohit et al., «Alcohol, Intestinal Bacterial Growth, Intestinal Permeability to Endotoxin, and Medical Consequences: A Summary of a Symposium» Alcohol 42, no. 5 (2008): 349–61.

293

Это несколько сотен питательных веществ – растительных фитонутриентов. Содержатся в растительных продуктах яркого цвета. – Прим. ред.

294

Manfred Lamprecht and Anita Frauwallner, «Exercise, Intestinal Barrier Dysfunction and Probiotic Supplementation» Acute Topics in Sport Nutrition 59 (2012): 47–56.

295

Angela E. Murphy, Kandy T. Velazquez, and Kyle M. Herbert, «Influence of High-Fat Diet on Gut Microbiota: A Driving Force for Chronic Disease Risk» Current Opinion in Clinical Nutrition and Metabolic Care 18, no. 5 (2015): 515.

296

J. R. Rapin and N. Wiernsperger, «Possible Links between Intestinal Permeability and Food Processing: A Potential Therapeutic Niche for Glutamine» Clinics Sao Paulo 65, no. 6 (2010): 635–43.

297

E. Gaudier et al., «Butyrate Specifically Modulates MUC Gene Expression in Intestinal Epithelial Goblet Cells Deprived of Glucose» American Journal of Physiology – Gastrointestinal and Liver Physiology 287, no. 6 (2004): G1168–74.

298

Thi Loan Anh Nguyen et al., «How Informative Isthe Mouse for Human Gut Microbiota Research?» Disease Models & Mechanisms 8, no. 1 (2015): 1–16.

299

Benoit Chassaing et al., «Dietary Emulsifiers Impactthe Mouse Gut Microbiota Promoting Colitis and Metabolic Syndrome» Nature 519, no. 7541 (2015): 92–96.

300

Ian Sample, «Probiotic Bacteria May Aid Against Anxiety and Memory Problems» Guardian, October 18, 2015, https://www.theguardian.com/science/2015/oct/18/probiotic-bacteria-bifidobacterium-longum1714-anxiety-memory-study.

301

Merete Ellekilde et al., «Transfer of Gut Microbiota from Lean and Obese Mice to Antibiotic-Treated Mice» Scientific Reports 4 (2014): 5922; Peter J. Turnbaugh et al., «An Obesity-Associated Gut Microbiome with Increased Capacity for Energy Harvest» Nature 444, no. 7122 (2006): 1027–131.

302

В результате секвенирования получают формальное описание первичной структуры линейной макромолекулы в виде последовательности мономеров в текстовом виде. – Прим. ред.

303

Kirsten Tillisch et al., «Brain Structure and Response to Emotional Stimuli as Related to Gut Microbial Profiles in Healthy Women» Psychosomatic Medicine 79, no. 8 (2017).

304

Giada De Palma et al., «Transplantation of Fecal Microbiota from Patients with Irritable Bowel Syndrome Alters Gut Function and Behavior in Recipient Mice» Science Translational Medicine 9, no. 379 (2017): eaaf6397.

305

Leach, «From Meat to Microbes to Main Street»; Gary D. Wu et al., «Linking Long-Term Dietary Patterns with Gut Microbial Enterotypes» Science 334, no. 6052 (2011): 105–8.

306

Bruce Goldman, «Low-Fiber Diet May Cause Irreversible Depletion of Gut Bacteria over Generations» Stanford Medicine News Center, January 13, 2016, http://med.stanford.edu/news/all-news/2016/01/low-fiber-diet-may-cause-irreversible-depletion-of-gut-bacteria.html.

307

T. K. Schaffer et al., «Evaluation of Antioxidant Activity of Grapevine Leaves Extracts (Vitis labrusca) in Liver of Wistar Rats» Anais da Academia Brasileria de Ciencias 88, no. 1 (2016): 187–96; T. Taira et al., «Dietary Polyphenols Increase Fecal Mucin and Immunoglobulin A and Amelioratethe Disturbance in Gut Microbiota Caused by a High Fat Diet» Journal of Clinical Biochemical Nutrition 57, no. 3 (2015): 212–16.

308

Pranita Tamma and Sara Cosgrove, «Addressingthe Appropriateness of Outpatient Antibiotic Prescribing inthe United States» Journal ofthe American Medical Association 315, no. 17 (2016): 1839–41.

309

R. Dunn et al., «Home Life: Factors Structuringthe Bacterial Diversity Found within and between Homes» PLOS ONE 8, no. 5 (2013): e64133; Uppsala Universitet, «Early Contact with Dogs Linked to Lower Risk of Asthma» ScienceDaily, November 2, 2015, https://www.sciencedaily.com/releases/2015/11/151102143636.htm.

310

M. Samsam, R. Ahangari, and S. A. Naser, «Pathophysiology of Autism Spectrum Disorders: Revisiting Gastrointestinal Involvement and Immune Imbalance» World Journal of Gastroenterology 20, no. 29 (2014): 9942–51.

311

Elisabeth Svensson et al., «Vagotomy and Subsequent Risk of Parkinson’s Disease» Annals of Neurology 78, no. 4 (2015): 522–29.

312

Floyd Dewhirst et al., «The Human Oral Microbiome» Journal of Bacteriology 192, no. 19 (2010): 5002–17.

313

M. Ide et al., «Periodontitis and Cognitive Decline in Alzheimer’s Disease» PLOS ONE 11, no. 3 (2016): e0151081. Глава 8. Химический пульт управления мозгом

314

Лекарственное средство, ингибитор ацетилхолинэстеразы центрального действия, применяемый в терапии болезни Альцгеймера. – Прим. ред.

315

Uwe Rudolph, «GABAergic System» Encyclopedia of Molecular Pharmacology, 515–19.

316

William McEntee and Thomas Crook, «Glutamate: Its Role in Learning, Memory, andthe Aging Brain» Psychopharmacology 111, no. 4 (1993): 391–401.

317

Патологический процесс, ведущий к повреждению и гибели нервных клеток под воздействием нейромедиаторов, способных гиперактивировать рецепторы. – Прим. ред.

318

«Disease Mechanisms» ALS Association, accessed November 7, 2017, http://www.alsa.org/research/focus-areas/disease-mechanisms.

319

Javier A. Bravo et al., «Ingestion of LactobacillusStrain Regulates Emotional Behavior and Central GABA Receptor Expression in a Mouse viathe Vagus Nerve» Proceedings ofthe National Academy of Sciences 108, no. 38 (2011): 16050–55.

320

Expertanswer, «Lactobacillus reuteriGood for Health, Swedish Study Finds» ScienceDaily, November 4, 2010, https://www.sciencedaily.com/releases/2010/11/101102131302.htm.

321

Richard Maddock et al., «Acute Modulation of Cortical Glutamate and GABA Content by Physical Activity» Journal of Neuroscience 36, no. 8 (2016): 2449–57.

322

Eric Herbst and Graham Holloway, «Exercise Increases Mitochondrial Glutamate Oxidation inthe Mouse Cerebral Cortex» Applied Physiology, Nutrition, and Metabolism 41, no. 7 (2016): 799–801.

323

Boston University, «Yoga May Elevate Brain GABA Levels, Suggesting Possible Treatment for Depression» ScienceDaily, May 22, 2007, https://www.sciencedaily.com/releases/2007/05/070521145516.htm.

324

T. M. Makinen et al., «Autonomic Nervous Function during Whole-Body Cold Exposure before and after Cold Acclimation» Aviation, Space, and Environmental Medicine 79, no. 9 (2008): 875–82.

325

K. Rycerz and J. E. Jaworska-Adamu, «Effects of Aspartame Metabolites on Astrocytes and Neurons» Folia Neuropathological 51, no. 1 (2013): 10–17.

326

Эти лекарства – ингибиторы холинэстеразы – известны своей малоэффективностью, отчасти потому, что дефицит ацетилхолина является следствием, а не причиной дисфункции, лежащей в основе болезни. Лекарства никак не влияют на эту дисфункцию и, соответственно, не могут сдержать прогресс заболевания. – Прим. авт.

327

Xueya Cai et al., «Long-Term Anticholinergic Use andthe Aging Brain» Alzheimer’s & Dementia 9, no. 4 (2013): 377–85.

328

Группа препаратов, применяемых в анестезиологии и реаниматологии для обеспечения миоплегии. – Прим. ред.

329

Shelly Gray et al., «Cumulative Use of Strong Anticholinergics and Incident Dementia: A Prospective Cohort Study» JAMA Internal Medicine 175, no. 3 (2015): 401–7.

330

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331

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).

332

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

333

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

334

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).

335

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.

336

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.

337

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.

338

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.

339

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340

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.

341

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.

342

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.

343

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.

344

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.

345

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

346

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.

347

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.

348

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

349

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

350

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» Journal of Physical Activity and Health 12, no. 9 (2015): 1336–45.

351

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.

352

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353

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.

354

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

355

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

356

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.

357

Ibid.

358

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.

359

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

360

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.

361

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

362

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

363

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364

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

365

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

366

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)

367

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

368

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.

369

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

370

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

371

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

372

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).

373

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374

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.

375

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.

376

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.

377

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.

378

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.

379

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 Research17, no. 3 (2008): 3313–14.

380

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.

381

W. A. Banks et al., «Triglycerides Induce Leptin Resistance atthe Blood-Brain Barrier» Diabetes 53, no. 5 (2004): 1253–60.

382

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383

L. D. Baker et al., «Effects of Growth Hormone – Releasing Hormone on Cognitive Function in Adults with Mild Cognitive Impairment and Healthy Older Adults: Results of a Controlled Trial» Archives of Neurology 69, no. 11 (2012): 1420–29.

384

Helene Norrelund, «The Metabolic Role of Growth Hormone in Humans with Particular Reference to Fasting» Growth Hormone & IGF Research 15, no. 2 (2005): 95–122.

385

Intermountain Medical Center, «Routine Periodic Fasting Is Good for Your Health, and Your Heart, Study Suggests» ScienceDaily, May 20, 2011, https://www.sciencedaily.com/releases/2011/04/110403090259.htm. 20. Kukkonen-Harjula et al., «Haemodynamic and Hormonal Responses.»

386

Carpe diem – «живи настоящим» (лат.)

387

S. Debette et al., «Visceral Fat Is Associated with Lower Brain Volume in Healthy Middle-Aged Adults» Annals of Neurology 68, no. 2 (2010): 136–44.

388

Кортизол является регулятором углеводного обмена организма, а также принимает участие в развитии стрессовых реакций. – Прим. ред.

389

E. S. Epel et al., «Stress and Body Shape: Stress-Induced Cortisol Secretion Is Consistently Greater among Women with Central Fat» Psychosomatic Medicine 62, no. 5 (2000): 623–32.

390

W. Turakitwanakan, C. Mekseepralard, and P. Busarakumtragul, «Effects of Mindfulness Meditation on Serum Cortisol of Medical Students» Journal ofthe Medical Association of Thailand 96, supplement 1 (2013): S90–95.

391

R. Berto, «The Role of Nature in Coping with Psycho-Physiological Stress: A Literature Review on Restorativeness» Behavioral Sciences 4, no. 4 (2014): 394–409.

392

T. Watanabe et al., «Green Odor and Depressive-like State in Rats: Toward an Evidence-Based Alternative Medicine?» Behavioural Brain Research 224, no. 2 (2011): 290–96.

393

C. D. Conrad, «Chronic Stress-Induced Hippocampal Vulnerability: The Glucocorticoid Vulnerability Hypothesis» Reviews inthe Neurosciences 19, no. 6 (2008): 395–411.

394

J. J. Kulstad et al., «Effects of Chronic Glucocorticoid Administration on InsulinDegrading Enzyme and Amyloid-Beta Peptide inthe Aged Macaque» Journal of Neuropathology & Experimental Neurology 64, no. 2 (2005): 139–46. Гениальная еда № 9. Дикий лосось

395

Staubo, «Mediterranean Diet.» Глава 10. Достоинства стресса, или Как стать более крепким организмом

396

Elsevier Health Sciences, «Prolonged Daily Sitting Linked to 3.8 Percent of AllCause Deaths» EurekAlert! March 26, 2016, https://www.eurekalert.org/pub_releases/2016-03/ehs-pds032316.php.

397

University of Utah Health Sciences, «Walking an Extra Two Minutes Each Hour May Offset Hazards of Sitting Too Long» ScienceDaily, April 30, 2015, https://www.sciencedaily.com/releases/2015/04/150430170715.htm.

398

University of Cambridge, «An Hour of Moderate Exercise a Day Enough to Counter Health Risks from Prolonged Sitting» ScienceDaily, July 27, 2016, https://www.sciencedaily.com/releases/2016/07/160727194405.htm.

399

Kirk Erickson et al., «Exercise Training Increases Size of Hippocampus and Improves Memory» Proceedings ofthe National Academy of Sciences 108, no. 7 (2010): 3017–22.

400

Dena B. Dubal et al., «Life Extension Factor Klotho Enhances Cognition» Cell Reports 7, no. 4 (2014): 1065–76.

401

Keith G. Avin et al., «Skeletal Muscle as a Regulator ofthe Longevity Protein, Klotho» Frontiers in Physiology 5 (2014).

402

J. C. Smith et al., «Semantic Memory Functional MRI and Cognitive Function after Exercise Intervention in Mild Cognitive Impairment» Journal of Alzheimer’s Disease 37, no. 1 (2013).

403

Упругая стальная вилка, издающая при ударе звук, которым пользуются как основным тоном при настраивании инструментов, в хоровом пении. – Прим. ред.

404

Многим пациентам с ожирением и инсулинорезистентностью рекомендуют «больше заниматься кардиотренировками», чтобы сбросить вес; более уместный совет – нарастить мышечную массу, чтобы восстановить прежнюю чувствительность к инсулину. – Прим. авт.

405

Jennifer Steiner et al., «Exercise Training Increases Mitochondrial Biogenesis inthe Brain» Journal of Applied Physiology111, no. 4 (2011): 1066–71.

406

«Fit Legs Equals Fit Brain, Study Suggests» BBC.com, November 10, 2015, http://www.bbc.com/news/health34764693.

407

Mari-Carmen Gomez-Cabrera et al., «Oral Administration of Vitamin C Decreases Muscle Mitochondrial Biogenesis and Hampers Training-Induced Adaptations in Endurance Performance» The American Journal of Clinical Nutrition 87, no. 1 (2008): 142–49.

408

«Housing» Statistics Finland, May 15, 2017, http://www.stat.fi/tup/suoluk/suoluk_asuminen_en.html.

409

Пот (идиш) – Прим. пер.

410

Семейство белков, обнаруживаемых в нервной ткани и в некоторых видах опухолей. – Прим. ред.

411

M. Goekint et al., «Influence of Citalopram and Environmental Temperature on Exercise-Induced Changes in BDNF» Neuroscience Letters 494, no. 2 (2011): 150–54.

412

Mark Maynard et al., «Ambient Temperature Influencesthe Neural Benefits of Exercise» Behavioural Brain Research 299 (2016): 27–31.

413

Simon Zhornitsky et al., «Prolactin in Multiple Sclerosis» Multiple Sclerosis Journal 19, no. 1 (2012): 15–23.

414

Laatikainen, «Response of Plasma Endorphins.»

415

Wouter van Marken Lichtenbelt et al., «Healthy Excursions outsidethe Thermal Comfort Zone» Building Research & Information 45, no. 7 (2017): 1–9.

416

Denise de Ridder et al., «Always Gamble on an Empty Stomach: Hunger Is Associated with Advantageous Decision Making» PLOS ONE 9, no. 10 (2014): E111081.

417

M. Alirezaei et al., «Short-Term Fasting Induces Profound Neuronal Autophagy» Autophagy 6, no. 6 (2010): 702–10.

418

Megumi Hatori et al., «Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet» Cell Metabolism 15, no. 6 (2012): 848–60.

419

F. B. Aksungar, A. E. Topkaya, and M. Akyildiz, «Interleukin6, C-Reactive Protein and Biochemical Parameters during Prolonged Intermittent Fasting» Annals of Nutrition and Metabolism 51, no. 1 (2007): 88–95; J. B. Johnson et al., «Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma» Free Radical Biology & Medicine 42, no. 5 (2007): 665–74.

420

Kauwe, «Acute Fasting».

421

Мы предполагаем, что если расположить окно приема пищи ближе к концу дня, а не садиться за стол прямо с утра, это будет полезнее (кортизол сможет выполнить свою работу, высвободив жирные кислоты, которые используются в качестве топлива), но вам нужно дать организму достаточно времени (два или три часа), чтобы переварить пищу перед сном. Если ужинать непосредственно перед сном, это плохо влияет и на сон, и на восстановительные процессы в мозге. – Прим. авт.

422

Gary Wisby, «Krista Varady Weighs In on How to Drop Pounds» UIC Today, February 5, 2013, https://news.uic.edu/krista-varady-weighs-in-on-how-to-drop-pounds-fast.

423

Jan Moskaug et al., «Polyphenols and Glutathione Synthesis Regulation» American Journal of Clinical Nutrition 81, no. 1 (2005): 2775–835.

424

P. G. Paterson et al., «Sulfur Amino Acid Deficiency Depresses Brain Glutathione Concentration» Nutritional Neuroscience 4, no. 3 (2001): 213–22.

425

Имеется в виду альбом Parsley, Sage, Rosemary and Thyme, изданный дуэтом в 1966 году. – Прим. пер.

426

Caroline M. Tanner et al., «Rotenone, Paraquat, and Parkinson’s Disease» Environmental Health Perspectives 119, no. 6 (2011): 866–72.

427

Claudiu-Ioan Bunea et al., «Carotenoids, Total Polyphenols and Antioxidant Activity of Grapes (Vitis vinifera) Cultivated in Organic and Conventional Systems» Chemistry Central Journal 6, no. 1 (2012): 66.

428

Vanderbilt University Medical Center, «Eating Cruciferous Vegetables May Improve Breast Cancer Survival» ScienceDaily, April 3, 2012, https://www.sciencedaily.com/releases/2012/04/120403153531.htm.

429

B. E. Townsend and R. W. Johnson, «Sulforaphane Reduces LipopolysaccharideInduced Proinflammatory Markers in Hippocampus and Liver but Does Not Improve Sickness Behavior» Nutritional Neuroscience 20, no. 3 (2017): 195–202.

430

K. Singh et al., «Sulforaphane Treatment of Autism Spectrum Disorder (ASD)» Proceedings ofthe National Academy of Science USA 111, no. 43 (2014): 15550–55. Гениальная еда № 10. Миндаль

431

Z. Liu et al., «Prebiotic Effects of Almonds and Almond Skins on Intestinal Microbiota in Healthy Adult Humans» Anaerobe 26 (2014): 1–6.

432

A. Wu, Z. Ying, and F. Gomez-Pinilla, «The Interplay between Oxidative Stress and Brain-Derived Neurotrophic Factor Modulatesthe Outcome of a Saturated Fat Diet on Synaptic Plasticity and Cognition» European Journal of Neuroscience 19, no. 7 (2004): 1699–707.

433

A. J. Perkins et al., «Association of Antioxidants with Memory in a Multiethnic Elderly Sample Usingthe Third National Health and Nutrition Examination Survey» American Journal of Epidemiology 150, no. 1 (1999): 37–44.

434

R. Yaacoub et al., «Formation of Lipid Oxidation and Isomerization Products during Processing of Nuts and Sesame Seeds» Journal of Agricultural and Food Chemistry 56, no. 16 (2008): 7082–90.

435

A. Veronica Witte et al., «Effects of Resveratrol on Memory Performance, Hippocampal Functional Connectivity, and Glucose Metabolism in Healthy Older Adults» Journal of Neuroscience 34, no. 23 (2014): 7862–70. Глава 11. «Гениальный план»

436

Tao Huang et al., «Genetic Susceptibility to Obesity, Weight-Loss Diets, and Improvement of Insulin Resistance and Beta-Cell Function: The POUNDS Lost Trial» American Diabetes Association—76th Scientific Sessions (2016).

437

Заменитель сахара, который производится путем ферментации кукурузы. – Прим. ред.

438

Karina Fischer et al., «Cognitive Performance and Its Relationship with Postprandial Metabolic Changes after Ingestion of Different Macronutrients inthe Morning» British Journal of Nutrition 85, no. 3 (2001): 393–405.

439

E. Fiedorowicz et al., «The Influence of μ-Opioid Receptor Agonist and Antagonist Peptides on Peripheral Blood Mononuclear Cells (PBMCs)» Peptides 32, no. 4 (2011): 707–12.

440

Anya Topiwala et al., «Moderate Alcohol Consumption as Risk Factor for Adverse Brain Outcomes and Cognitive Decline: Longitudinal Cohort Study» BMJ 357 (2017): j2353.

441

P. N. Prinz et al., «Effect of Alcohol on Sleep and Nighttime Plasma Growth Hormone and Cortisol Concentrations» Journal of Clinical and Endocrinology and Metabolism 51, no. 4 (1980): 759–64.

442

Противовоспалительный препарат. – Прим. ред.

443

S. D. Pointer et al., «Dietary Carbohydrate Intake, Insulin Resistance and Gastrooesophageal Reflux Disease: A Pilot Study in European– and African-American Obese Women» Alimentary Pharmacology & Therapeutics 44, no. 9 (2016): 976–88.

444

St-Onge, «Fiber and Saturated Fat».

445

William Shankle et al., «CerefolinNAC Therapy of Hyperhomocysteinemia Delays Cortical and White Matter Atrophy in Alzheimer’s Disease and Cerebrovascular Disease» Journal of Alzheimer’s Disease 54, no. 3 (2016): 1073–84.

446

Ibid.

447

Правильно подобранная пища способствует излечению заболеваний и укрепляет здоровье. – Прим. ред.