關於 memory retention ，我們在網路上蒐集到這些相關的討論、資訊與評價

【科學家首次拍到人睡著時清洗大腦的全過程】

波士頓大學的科學家們，史無前例地拍下了清洗過程：
紅色是血液，藍色是腦脊液。厲害的是過去科學家未曾發現：血液會周期性地大量流出大腦。每當血液大量流出，腦脊液就趁機發動一波攻擊。腦脊液進入之后會清除毒素，比如導致阿爾茨海默病的β淀粉樣蛋白。

這樣的清洗，只有在睡著後才能做到，讓人一覺醒來，擁有一個清爽的大腦；沒睡著的時候，腦脊液并沒有充分的機會趁虛而入。

另外，研究人員也發現了腦電活動和清洗過程之間的關系，也就是說腦電波指揮了液體運動。

作者興奮地說：這離揭示阿茲海默症和睡眠之間的關係，又近了一步。

當你睡著，大腦會經歷幾個不同的階段：入睡時期，淺睡時期，再到熟睡期和沉睡期，我們就會進入快速眼動 (REM) 睡眠期了，也就是容易做夢的一種狀態。

而科學家把前四個階段合稱為“非快速眼動期”。這項新的研究，正是專注在非REM階段，這是一個對大腦保留記憶 (Memory Retention) 來說非常重要的階段。

我們醒著的時候，神經元們是不會同開同關的。所以，醒著的時候沒有辦法讓大腦的血量，下降到足夠低的水平。只有睡著後，大腦裡沒有那麼多血液的時候，腦脊液才能自如地迴圈開來，清除像β淀粉樣蛋白這樣的代謝副產物。

過去醫學界認為大腦沒有淋巴系統，最近這個是一個非常重要關鍵的話題。就是大腦實際上有淋巴系統，而且是負責清洗大腦的一些廢物，特別在睡眠的時候才明顯。

但臨床的意義到現在，並不清楚它和阿茲海默病的關係。有人認為說因為在睡覺時候特別明顯，是否可以解釋睡眠不好(短於六小時)是阿茲海默氏症的危險因子？

但在老鼠的研究也顯示並不肯定，且人類研究相對困難，所以這個研究首次動態發現，重要性在此。

無論如何如果你經常熬夜，大腦就得不到清洗，那你的腦部真的會慢慢⋯⋯走向無法清洗及不可知的狀態。

別再熬夜了！

https://pse.is/pzqad

【益智食材】此帖適合分享至媽媽群組

⭐平常食材已是補腦益智營養品
⭐緊記營養均衡最重要
#星期四食材

補腎益精增腦力
到了莘莘學子開學的九月份，家長們最關心的是小朋友能持續學習吸收新知識，究竟吃哪種食物可以幫助健腦益智？中醫理論認為「腎藏精生髓，髓聚而為腦」，要有足夠腎精滋養腦髓，才能使腦部發育健全，更能集中精力學習。所以想健腦益智，可以從補腎方向入手，「黑入腎」， 不少黑色食材都有補益腎氣的作用，例如黑芝麻、黑木耳、黑豆、烏雞等，而堅果類食物如核桃、花生、開心果、栗子亦有補腎功效。家長們不妨適量使用這些材料煲湯入饌，或者準備堅果作為小吃，但要注意經烘製的堅果類食物多屬性溫熱，多吃小心上火。

黑芝麻 — 性平，有益肝腎、養血烏髮、潤腸通便功效，可改善早生白髮及皮燥髮枯的問題。

黑木耳 — 性平，具有滋養益胃、補氣強身、涼血活血功效。

黑豆 — 性平，具補腎健脾、利水下氣功效。有助紓緩因腎虛引起的腰痛、水腫、容易抽筋等症狀，適合各種體質人士服用。

烏雞 — 性平，具滋陰清熱及補肝益腎功效，滋補效果比雞較為溫和。

核桃 — 性溫，補腎固精、益氣養血、潤腸通便功效，有助健腦益智，增強記憶力。

花生 — 性平，有補氣潤肺、健脾開胃功效，能改善兒童智力、增強記憶力。適合氣虛、血虛、食慾差或哺乳中的產婦進食，至於陰虛內熱，或內火偏旺者不宜多吃炒花生，以免助熱上火。

開心果 — 性溫，有溫腎暖脾，潤腸通便的功效。老少咸宜，適合氣滯者、寒底人士因胃寒引致的胃痛不適、腹脹、常嘆氣的人食用。

栗子 — 性溫，有養脾健胃功效，更可活血、補腎、強筋骨，能紓緩因脾胃虛寒而出現的胃痛不適等症狀，或因腎虛而引起的腰痠膝軟、夜尿頻多等症狀。要注意食用過量易引起胃脹，因此易飽滯及多胃氣人士不宜多吃。

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Nourish the kidneys to improve your brainpower
September is the time for students to begin a new school year. Parents’ biggest concern will be their children’s ability to absorb new knowledge. What types of food can help improve brainpower?

According to Chinese medicine theories, kidney stores the essence that generates marrow, and the accumulation of marrow forms the brain, therefore it is important to nourish the kidney so it has sufficient essence to encourage the development of the brain.

In order to boost brainpower further, we should start by nourishing the kidney, as the saying goes ‘black enters the kidney,’. Many black ingredients can replenish the qi of the kidney, like black sesame, white back black fungus, black bean and black-boned chicken.

Nuts such as walnut, peanut, pistachio and chestnut also share similar properties. Parents can consider adding these ingredients to soups, or serving nuts as snacks. Do note that baked nuts are warm in nature, and they might cause excessive body heat if consumed in a large quantity.

Black sesame – mild in nature, good for the liver and kidney; nourishes the blood and hair, loosens the bowels and relieves constipation; can prevent early appearance of grey hair and hair dryness

White back black fungus – mild in nature; nourishes the stomach, replenishes the qi and strengthens the body, cools and activates the blood

Black bean – mild in nature; nourishes the kidney, strengthens the spleen and induces diuresis; can relieve waist soreness, water retention and cramps that are caused by deficiency in the kidney. It is suitable for all body constitutions

Black-boned chicken – mild in nature; can dissipate heat and nourish the liver and kidney; and it has a more mild nature compared to chickens in general.

Walnut – warm in nature; nourishes the kidney, improves the qi and blood, loosens the bowels and relieves constipation; can enhance brainpower and improve memory

Peanut – mild in nature; replenishes the qi and moistens the lungs; strengthens the spleen and invigorates the appetite; can encourage children’s intellectual growth and improve their memory; is suitable for individuals with qi and blood deficiency, those with poor appetite and women who are still breastfeeding. Individuals with yin deficiency and internal heat in the body should not consume fried peanut excessively, as it will increase body heat

Pistachio – warm in nature; can warm the kidney and spleen, loosen the bowels and aid the movement of stools. Suitable for both young and old, and people with qi stagnation. It is also suitable for individuals with the cold body constitution and had experienced stomachache, bloating and those who sigh regularly

Chestnut – warm in nature; strengthens the spleen and stomach, activates the blood, nourishes the kidney, strengthens the bones and tendons; can relieve stomach upset caused by coldness and deficiency in the spleen and stomach; as well as soreness in the waist and weakness in the knees, and frequent urination at night that is caused by deficiency in the kidney. Excessive consumption of chestnut might lead to bloating, so individuals with the constant feeling of stomach being stuffed and bloating problems are advised to not eat in a large amount.

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Memory is the faculty of the brain by which information is encoded, stored, and retrieved when needed. Memory is vital to experiences, it is the retention of information over time for the purpose of influencing future action😂

譚詠麟AlanTam: 志偉生日派對碰到疑似孖生不同國籍兄弟：張志德及喬寶寶

🌲 Lily英文聊天術(口說課程)：https://bit.ly/36I05CF
📚 Lily新制托福課程：https://bit.ly/2GIs3mC

請開CC字幕，中文英文都有，上字幕上到快死⋯⋯
Turn on the subtitles!!! English/ Chinese available.

It is always hard to make a reviewing schedule for vocabulary learning.
Today I am sharing a few studies on vocabulary retention. Maybe this would give you some thoughts. :)

如何安排自己複習單字的計畫，總是很難。
這次和大家分享一些過去對於單字記憶的研究的結果，或許可以給你一些靈感喔！

Reference (See upper right corner in video):
1. Bahrick, H. Bahrick, L. Bahrick, A. and Bahrick, P. (1993). Maintenance of foreign language vocabulary and the spacing effect. Psychological Science, 4(5), 316-321
2. Bahrick, H. P., & Phelps E. (1984) Retention of Spanish vocabulary over 8 years. Journal of Experimental Psychology: Learning, Memory, and Cognition, 13(2), 344-349
3. Willis, M., Ohashi, Y. (2012). A model of L2 vocabulary learning and retention. The Language Learning Journal, 40(1), 125-137

p.s. 這是我這學期的final project之一，大家留言可以留英文，教授也會看到唷 :)

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我是Lily Chen. 加拿大McGill University 語言教育碩士
我的頻道分享語言學習方法、實境生活英文，以及留學、托福相關資訊
希望能藉由應用語言學的知識，讓更多人成為自信的bilingual(雙語者)