如何搭配食物來降低你患癡呆癥的風險

如何搭配食物來降低你患癡呆癥的風險

You are what you eat, the saying goes, and that's definitely true for the brain. A diet full of green leafy vegetables, berries, nuts, whole grains and fish -- known as the Mediterranean diet-- has been linked to a lower risk of dementia. Studies on similar diets, such as the MIND diet, have also shown a benefit in boosting cognitive function.

俗話說，吃什么補什么，這對大腦來說絕對是真理。多吃綠葉蔬菜、漿果、堅果、全谷物和魚類的地中海飲食被認為可以降低患癡呆癥的風險。對類似飲食的研究，如心智飲食，也顯示出在提高認知功能方面的益處。

Now a new study has found that it's not just what you eat, but the foods you eat together in a sort of food "network" that may increase your risk for Alzheimer's and other forms of dementia.

現(xiàn)在一項新的研究發(fā)現(xiàn)，不僅僅是你吃了什么，而是你在某種食物“網(wǎng)絡”中一起吃的食物可能會增加你患老年癡呆癥和其他形式的癡呆癥的風險。

"People with dementia were more likely, when they ate processed meat, to accompany it with potatoes, and people without dementia were more likely to accompany meat with more diverse foods, including fruit and vegetables and seafood," said study author Cécilia Samieri, an epidemiologist from the University of Bordeaux in France.

法國波爾多大學流行病學家、研究報告作者塞西莉亞·薩米里說：“癡呆癥患者在食用加工肉類時，更可能與土豆一起食用，而沒有癡呆癥的患者更可能與肉類一起食用更多種類的食物，包括水果、蔬菜和海鮮。”

"We found that more diversity in diet, and greater inclusion of a variety of healthy foods, is related to less dementia," Samieri said.

薩米里說：“我們發(fā)現(xiàn)，飲食更加多樣化，以及更多的健康食品，癡呆癥發(fā)病率就會降低。”

The study was published Thursday in Neurology, the medical journal of the American Academy of Neurology.

這項研究發(fā)表在周四的《神經(jīng)病學》雜志上，這是美國神經(jīng)病學學會的醫(yī)學雜志。

"In this study, the food 'network' linked with dementia was characterized by deli meats as the main 'hub', with connections to high-starchy foods like potatoes, as well as other meats and alcohol," said neurologist Dr. Richard Isaacson, director of the Alzheimer's Prevention Clinic at Weill Cornell Medicine.

“在這項研究中，與癡呆癥有關的食物‘網(wǎng)絡’以熟食肉為主要‘樞紐’，與高淀粉食物如土豆以及其他肉類和酒精有關，”威爾康奈爾醫(yī)學院老年癡呆癥預防診所主任、神經(jīng)學家理查德·艾薩克森博士說。

"When it comes to diet and brain health, variety is the spice of life," said Isaacson, who was not involved with the study.

“說到飲食和大腦健康，多樣化是生活的調(diào)味品，”艾薩克森說，他沒有參與這項研究。

The study asked over 600 older people in France what they ate, then followed them for five years during regular medical checkups. At the end of that time, 209 of the group had developed dementia.

該研究詢問了法國600多名老年人的飲食情況，然后對他們進行了5年的定期體檢。在這段時間結(jié)束時，其中209人患上了癡呆癥。

When researchers looked at the foods they ate, there wasn't much difference in individual food choices. But there was a huge difference in how those without dementia had grouped their foods.

當研究人員觀察他們所吃的食物時，個體的食物選擇并沒有太大的不同。但是那些沒有癡呆的人對食物的分類卻有很大的不同。

People with no signs of cognitive decline tended to group their foods into smaller, more diverse food "networks." Those choices typically included healthier foods, such as seafood, fruits and vegetables.

認知能力沒有下降跡象的人傾向于把食物分成更小、更多樣化的食物“網(wǎng)絡”。這些選擇通常包括更健康的食物，如海鮮、水果和蔬菜。

However, the 209 people who developed dementia were more likely to combine "highly processed meats such as sausages, cured meats and patés with starchy foods like potatoes, alcohol and snacks like cookies and cakes," Samieri said.

不過，薩米里說，209名患癡呆癥的人更有可能將“香腸、腌肉和肉醬等高度加工的肉類與土豆、酒精等淀粉類食物以及餅干和蛋糕等零食結(jié)合起來”。

"In fact, we found differences in food networks that could be seen years before people with dementia were diagnosed," Samieri said.

薩米里說：“事實上，我們發(fā)現(xiàn)在癡呆癥患者被診斷之前幾年就可以看到食物網(wǎng)絡的差異。

"Overall, this is an important study that underscores the complexity of the relationship between dietary choices and cognitive health, but again shows support that nutrition is a modifiable risk factor that can be changed to improve outcomes," Isaacson said.

艾薩克森說:“總的來說，這是一項重要的研究，它強調(diào)了飲食選擇與認知健康之間關系的復雜性，但也再次表明，營養(yǎng)是一個可以改變的風險因素，可以通過改變來改善結(jié)果。”

"I often tell my patients that you can't expect to eat a 'magic blueberry' to prevent Alzheimer's or delay cognitive aging," he said. "But blueberries in combination with a colorful palate of other brain-healthy foods, like plentiful green leafy vegetables, fish twice a week and whole grains in moderation, will yield the most benefit over time."

他說：“我經(jīng)常告訴我的病人，你不能指望吃‘神奇藍莓’來預防老年癡呆癥或延緩認知老化。”但藍莓加上其他有益大腦健康的食物，如豐富的綠葉蔬菜、每周兩次的魚和適量的全谷類食物，隨著時間的推移，將產(chǎn)生最大的益處。”