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Recording 1（Questions16-18）
· 听力原文（中英逐句对照）：
It's revision timefor exams and dissertations. The pressure is on, so you want all the help youcan get to aid your memory and raise your grades. As a nutrition expert, I wantto say that eating well can make a real difference to your revision regime—sowhat brain-boosting food and drink would I recommend?
现在是考试和论文的复习时间，压力很大，你想利用一切能得到的帮助来提升记忆力、提高成绩。作为一名营养专家，我想说，吃得好能对你的复习计划产生真正的影响 —— 那么我会推荐哪些健脑的食物和饮品呢？
Coffee can havenumerous benefits. However, while coffee may make you more alert, individualscan build up a tolerance, meaning this short-lived. Coffee can also increaseblood sugar and eventually cause lack of focus and energy. It's also worthnoting that people react differently to coffee. Some people can drink it atmidnight and go straight to sleep, whereas others get feelings of anxiety aftera small amount. Also remember that coffee from a coffee shop may be strongerthan coffee made at home. So stop drinking coffee by 2 pm and have a maximum of2 cups of coffee a day, but be aware of your own reaction to it.
咖啡有很多好处。不过，虽然咖啡能让你更警觉，但人们会对咖啡产生耐受性，这意味着这种效果是短暂的。咖啡还会升高血糖，最终导致注意力和精力下降。同样值得注意的是，人们对咖啡的反应各不相同：有些人午夜喝咖啡也能直接入睡，而另一些人喝一点就会感到焦虑。还要记住，咖啡店的咖啡可能比家里煮的更浓。所以下午 2 点后就不要再喝咖啡了，每天最多喝 2 杯，同时要注意自己对咖啡的反应。
Whole grain foodswill ward off hunger. Examples include porridge and whole wheat bread.Combining whole grain foods with protein will help keep your blood sugar levelsbalanced, which is essential for mood and concentration. Berries and nuts are aconvenient and nutritious snack. Blueberries, like many dark colored fruits andvegetables, can slow down brain damage and age related decline. Frozen berriesare also a good choice. They are usually cheap, last longer and don't losetheir nutrients when frozen. But flavored and coated nuts are less healthy asthey contain added oil, salt, and sugar.
全谷物食物能抵御饥饿，比如燕麦粥和全麦面包。把全谷物和蛋白质搭配食用，有助于保持血糖平衡，这对情绪和注意力至关重要。浆果和坚果是方便又营养的零食。蓝莓和许多深色的水果、蔬菜一样，能减缓大脑损伤和年龄相关的衰退。冷冻浆果也是不错的选择，它们通常更便宜，保质期更长，冷冻后也不会流失营养。但调味和裹糖的坚果不太健康，因为它们添加了额外的油、盐和糖。
