3 . Scientists at the University of Birmingham in the U.K. found that increased consumption of flavonols (黄酮醇类) allowed its male participants to more efficiently complete cognitive tasks. Flavonols are molecules naturally found in fruit, vegetables and cocoa (可可粉).

Researchers giving a cocoa drink to a select group of participants and a non-cocoa drink to another for a study found flavonol produced a faster and greater increase in blood oxygenation (氧化) levels. The study consisting of 18 healthy male participants aged between 18 and 40 led to the discovery that participants who drank the cocoa completed cognitive (认知的) tasks some 11% faster than the other group.

In the news released by the university, the study’s author Dr. Catarina Rendeiro said: “It is the first time the cognitive effects of flavonols in young, healthy subjects and the link with brain blood oxygenation have been investigated.”

“Our results showed a clear benefit for the participants taking the flavanol-enriched drink, but only when the task became sufficiently complicated,” she explained. “We can link this with our results on improved blood oxygenation. If you’re being challenged more, your brain needs improved blood oxygen levels to manage that challenge. It also further suggests that flavonols might be particularly beneficial during cognitively demanding tasks.”

“By better understanding the cognitive benefits of eating these food groups, as well as the wider cardiovascular benefits, we can offer improved guidance to people about how to make the most of their dietary choices,” the doctor added.

The study, published in Scientific Reports, was funded by a Birmingham-Illinois Bridge Seed Grant, and by the National Institute of Aging in the U.S.

Also worthy of note is that some participants of the study saw no benefit from consuming the flavanol-enriched drink. It’s believed that they likely already had high blood oxygenation levels.

7 . Mum-of-three Alli Smith ________ her heaviest weight of 125 kg after three difficult pregnancies caused her to rise to a size 20. She wasn’t ________ with herself, and she wasn’t living life to the fullest. She didn’t want to go to events because she didn’t have any clothes that would suit her.

Most of the time she was ________ herself with diets. However, snacking on nearly two blocks of ________ a night, the 27-year-old factory worker chewed doughnuts (甜甜圈), chips and biscuits throughout the day. Apart from that, she was ________ chocolate and was into it mainly for the taste.

She tried every diet under the sun and was spending all this money on all these ________ to just fail every time.

________ to change her ways, Alli saw her doctor, who recommended she conduct gastric (胃部的) sleeve surgery to prevent health complications (并发症) in the future ________ her size.

She soon ________ her nightly chocolate habit and has since dropped 35 kg in just seven months and ________ her sugar heavy diet for fresh fruits and salads.

Now, Alli also has more ________ to play with her children with Henry, four, Kate, two, and George, one. “I’m more energetic, I run around with my ________ and they’re enjoying it,” says Alli. She feels more ________ than ever in her new 90 kg frame, recently wearing shorts outside the house for the first time in six years. She delightedly says, “My son said to me, ‘Mum, you look so pretty.’ And now I wear what I want, not just what ________. I’ve finally ________ in losing weight and am on the road to where I want to be.”

8 . Apples have always played a significant yet diverse role in history. Today apples continue to astonish in medicine, with headlines reporting that an apple a day really does have health benefits. In 2013, researchers in Oxford suggested that prescribing (开处方) either an apple a day or a statin (a drug used to lower cholesterol) seemed to be equally successful at preventing heart attacks and strokes in people over the age of 50.

EPIC study, one of the biggest studies of its kind, involves half a million people and looks at the effects of eating fruit and vegetables on disease. Participants consuming at least eight portions a day had an astonishing 22% lower risk of heart discase, and risks of some cancers were slightly reduced. However, other cancers were unaffected, and there was no real effect on diabetes.

How might the humble apple be declaring war on heart disease and cancer, two of our biggest killers? The answer might lie in polyphenols (多酚) in apples, which is useful for protecting the fruit from disease and also giving it color and flavor. They are known to have strong antioxidant (抗氧化剂), and may also protect by reducing blood stickiness and cholesterol levels.

Several studies also show a reduction in blood pressure when more fruit and vegetables are eaten. Furthermore, apples contain a fibre called pectin (果胶) which sticks to cholesterol and glucose in the gut (肠道), slowing their absorption. What is clear is that the apple is a complex mix of components, working together for the good of our health. Trying to make do with antioxidant vitamin tablets just isn’t good enough, as shown by scientists in the Heart Protection Study.

But can we cat enough apples a day to keep the doctor away? Eating too many may not be a good idea, especially with a risk of lasting exposure lo low levels of pesticide. Some people are even allergic to apples, and they can wear away outer layer of tooth. The Department of Health’s advice to consume ‘5-a-day’ (including both fruit and vegetables) might be a realistic starting point.

9 . Over the past ten months of pandemic life, cooking has become a shelter for me. New York Times food editor Sam Sifton referred to Korean fried rice and said it "improves moods, atmospheres and weeks alike".     1     I'd argue it improves physical health, finances and skills, and reduces stress. Really, cooking is a rewarding thing you should do these days.

Cooking food for yourself is beneficial to your physical health. When you cook your own food, you control exactly what goes into your body. It's the best possible way to “dial in” or clean up your diet.     2     A recent survey has found that twice as many Americans are cooking at home than a year ago, and that nearly a quarter are doing so in an effort to eat healthier.

    3       It's considerably cheaper than ordering from restaurants, or buying prepared food from supermarkets. It's found that ordering takeout is five times more expensive. The difference is more obvious if you’re cooking for a family.

In terms of improving cooking skill, you can't help but improve if you do it over and over again. With so many other outlets for hobbies shut down right now, why not view your kitchen as a mini universe to be explored? You've got the tools, not to mention the human requirement to eat. I can't think of another hobby where your body physically requires you to practice several times daily.     4    

How does cooking relieve stress, you might be wondering?     5     If you're organized enough to cook meals in advance, you end the weeknight dilemma of “what's for dinner?”. Furthermore, as you get better at cooking, you will spare the need to order food.