如何通過飲食保持大腦健康,預防老年痴呆
Science has not yet uncovered any one thing — food, gene, or environmental factor — proven to prevent cognitive decline, but diet is one of the easiest changes we can make to help keep our brains in good shape.
科學還未發現任何一樣東西——食物、基因或者環境因素——能夠預防認知衰退，但我們能做的最簡單的改變就是改變飲食，從而使我們的大腦處於良好狀態。Eating well in your 50s, 60s and beyond can help reduce the damage that causes dementia. Here are some dietary tips you can try out – they could make all the difference...
對於五六十歲以上的人而言，吃的好可以幫助降低引起老年痴呆的損害。嘗試下列這些飲食建議吧——會讓你的生活大不一樣哦。A natural and varied diet
天然多樣的飲食
Ideally eat at least five or six different (naturally) coloured foods at each meal – more if you can manage. This will give you a range of antioxidants, to protect against oxidative stress in the brain. You don’t actually need to know about nutrition to get plenty of antioxidants – just eat a variety of brightly coloured foods. Think red apples, yellow egg yolks, dark green veg, black olives, not to mention dark chocolate and red wine.
理想狀態下，每餐應吃5至6種不同顏色的食物——如果有能力，還可以再來點。這將給你提供各種抗氧化劑，以防止大腦中的氧化應激。實際上，你無需知道什麼營養可以獲得什麼抗氧化劑——只要吃各種顏色亮麗的食物就行了。紅辣椒、雞蛋黃、綠葉蔬菜、橄欖，更別提黑巧克力和紅酒了。
Focus on vegetables, salads and fruits. Your plate should be at least half these. Then add to that grains, nuts, seeds, pulses, fish, good oils, dairy and meats. Embrace local, seasonal foods, and combine them with colourful foods and healthy proteins.
多吃蔬菜、沙拉和水果。你的盤子中至少要有一半這樣的食物。然後加點穀物、堅果、種子、豆類、魚、提純油、奶製品和肉。多吃些地方菜、季節菜，然後和顏色多樣的食物以及健康蛋白質一起食用。Giving up foods, such as meat, dairy or grains, can compromise your nutritional balance as you get older. Unless diagnosed with a specific need to avoid them, take care and get good advice from a qualified professional.
隨著年紀的增長，不吃肉、奶製品或者穀物會破壞營養平衡。除非你被診斷患有某種疾病，需要避開這些食物，否則就好好照顧自己，聽從專家的建議。Brain fuel
大腦燃料The brain can’t achieve anything unless it’s supplied with fuel, most of which comes from carbohydrates and protein. Plan to eat both at every meal…
除非充滿能量，否則大腦無法取得任何成就，而大多數的能量來源於碳水化合物和蛋白質。試著每頓餐都加入這兩種食物吧……Carbohydrates
碳水化合物The best fuel comes from starchy vegetables, grains, pulses, dairy foods and fruits. Sugars are carbohydrates too and are sources of brain fuel, but added sugar (in drinks, snack foods and recipes) should be minimised, especially for younger people (although they can actually be helpful in later life).
最好的能量來源於澱粉類蔬菜、穀物、豆類、奶製品和水果。糖也是碳水化合物，同時也是大腦能量的來源，但應該最小化攝入新增糖（飲料、零食和菜譜中的糖），年輕人更應少吃（雖然以後可能會對人們有益）。Protein
蛋白質There should be a portion of protein at the centre of every meal. Dairy and pulses (lentils, chickpeas and soybeans) are excellent, because they supply both protein and carbohydrate, but a meal with a concentrated protein (meat, eggs, chicken or fish), as well as lots of vegetables, grains and fruits, is also ideal.
每頓飯都應該攝入一定的蛋白質。奶製品和豆類（小扁豆、鷹嘴豆和大豆）都很棒，因為它們既能供應蛋白質、又能供應碳水化合物，但含有濃縮蛋白（肉、雞蛋、雞或魚肉）的餐食以及大量的蔬菜、穀物和水果也是理想飲食。
