研究表明，地中海式飲食減緩認(rèn)知障礙

研究表明，地中海式飲食減緩認(rèn)知障礙

Worried about your mental function during stressful times? You can reduce your risk for cognitive impairment by half if you closely follow the Mediterranean diet, known for its emphasis on vegetables, whole grains, fish, and olive oil, according to two new studies.

在壓力大的時候擔(dān)心你的精神功能嗎?根據(jù)兩項新的研究，如果你嚴(yán)格遵循地中海飲食，你的認(rèn)知障礙風(fēng)險可以降低一半。地中海飲食以強調(diào)蔬菜、全谷物、魚和橄欖油而聞名。

"People with the higher adherence to the Mediterranean diet had almost a 45% to 50% reduction in the risk of having an impaired cognitive function," said lead author Dr. Emily Chew, who directs the Division of Epidemiology and Clinical Applications (DECA) at the National Eye Institute in Bethesda, Maryland.

馬里蘭州貝塞斯達(dá)國家眼科研究所流行病學(xué)和臨床應(yīng)用(DECA)部門的首席作者埃米莉·周博士說:“堅持地中海飲食的人認(rèn)知功能受損的風(fēng)險降低了45%到50%。”

"The evidence continues to mount that you are what you eat when it comes to brain health," said Dr. Richard Isaacson, who directs the Alzheimer's Prevention Clinic at NewYork-Presbyterian's Weill Cornell Medicine Center.

紐約長老會醫(yī)院威爾·康奈爾醫(yī)學(xué)中心阿爾茨海默病預(yù)防診所主任理查德·艾薩克森博士說:“越來越多的證據(jù)表明，在大腦健康方面，飲食決定健康。”

"Anyone can take control of their brain health today and lower their risk of cognitive impairment through simple dietary choices," added Isaacson, who was not involved in the study.

“現(xiàn)在任何人都可以通過簡單的飲食選擇來控制自己的大腦健康，降低認(rèn)知障礙的風(fēng)險，”艾薩克森補充道，他沒有參與這項研究。

Closely following the diet was defined as eating fish twice a week, as well as regularly consumingfruits, vegetables, whole grains, nuts, legumes, and olive oil while reducing consumption of red meat and alcohol.

緊隨其后的飲食被確定為每周吃兩次魚，以及定期食用水果、蔬菜、全谷物、堅果、豆類和橄欖油，同時減少紅肉和酒精的攝入。

The risk for cognitive declineincreased as the levels of adherence dropped, Chew said.

周說，隨著堅持(地中海飲食)水平的降低，認(rèn)知能力下降的風(fēng)險也會增加。

A long history of diet's effect on eyes

長期的(地中海式)飲食對眼睛的影響

The studies analyzed data from two major eye disease studies, the Age-Related Eye Disease Study (AREDS) and AREDS2. which followed the diets of some 8.000 people with and without macular degeneration over 10 years. Cognition was also tested at various intervals.

這項研究分析了兩項主要的眼病研究的數(shù)據(jù)，即年齡相關(guān)性眼病研究(AREDS)和AREDS2.這兩項研究對8000名患有和未患有黃斑變性的人的飲食進(jìn)行了10年的跟蹤調(diào)查。認(rèn)知能力也在不同的時間間隔進(jìn)行測試。

Why would researchers use an eye study to investigate the effect of diet on cognition?

為什么研究人員要用眼部研究來調(diào)查飲食對認(rèn)知的影響?

"The retina is an extension of the brain," Chew said. "A third of your brain functions for vision and the retina lines the eyeball and travels back via an optic nerve all the way to the brain."

“視網(wǎng)膜是大腦的延伸，”周說。“你大腦的三分之一用于視覺，視網(wǎng)膜排列在眼球上，并通過視神經(jīng)一路返回大腦。”

That's why it made sense that any antioxidants which might improve the retina might also improve the brain, she said.

這就是為什么任何可能改善視網(wǎng)膜的抗氧化劑也可能改善大腦的原因，她說。

"We thought, 'well, you know, we probably should look at oxidative stress and diet for cataracts and macular degeneration.' It turns out that it was an important study," Chew said.

“我們想，‘嗯，你知道，我們可能應(yīng)該看看氧化應(yīng)激和飲食對白內(nèi)障和黃斑變性的影響。事實證明，這是一項重要的研究。

Early results from AREDS, published in 2001. found that people who ate diets high in fish and vegetables had less age-related macular degeneration over time. That's because of two important antioxidants that are not naturally produced in the body: lutein and zeaxanthin.

2001年發(fā)表的AREDS的早期結(jié)果發(fā)現(xiàn)，隨著時間的推移，以魚和蔬菜為主的飲食的人患老年性黃斑變性的幾率較低。這是因為兩種重要的抗氧化劑不是在人體內(nèi)自然產(chǎn)生的:葉黃素和玉米黃質(zhì)。

How to start the Mediterranean diet

如何開始地中海式飲食

Want to jump on the Mediterranean diet bandwagon and protect your brain as well as your eyes?

想要跟隨地中海飲食潮流，保護(hù)你的大腦和眼睛嗎?

Experts say the easiest way to start is to replace one thing at a time. For example, replace refined grains with whole grains by choosing whole wheat bread and pasta and swapping white rice with brown or wild rice.

專家表示，最簡單的方法是一次更換一種食物。例如，用全谷物代替精制谷物，選擇全麥面包和意大利面，用糙米或野生米代替白米。

Cook one meal each week based on beans, whole grains and vegetables,. No meat allowed.

每周做一頓飯，以豆類、全谷物和蔬菜為主。不要吃肉。

On the Mediterranean diet, cheese and yogurt show up daily to weekly, in moderate portions; chicken and eggs are okay on occasion, but the use of other meats and sweets is very limited.

在地中海飲食中，奶酪和酸奶每天到每周出現(xiàn)，分量適中;雞肉和雞蛋有時是可以的，但其他肉類和甜食的使用是非常有限的。

When you eat meat, have small amounts. For a main course, that means no more than 3 ounces of chicken or lean meat. Better yet: Use small pieces of chicken or slices of lean meat to flavor a veggie-based meal, such as a stir fry.

當(dāng)你吃肉的時候，吃少量。對于主菜，這意味著不超過3盎司的雞肉或瘦肉。更好的方法是：用小塊雞肉或瘦肉片來為素食餐調(diào)味，比如炒菜。

Fish is king in the Mediterranean diet, and is eaten at least twice a week.

魚是地中海飲食之王，每周至少吃兩次。

"Fatty fish like wild salmon, sardines, albacore tuna, lake trout and mackerel are loaded with brain healthy Omega-3 fatty acids which nourish the brain cells," Isaacson said.

他說:“像野生鮭魚、沙丁魚、長鰭金槍魚、湖鱒魚和鯖魚等富含脂肪的魚類富含有益大腦健康的-3脂肪酸，可以滋養(yǎng)腦細(xì)胞。”

Focus on fruits, vegetables, grains, nuts and seeds. Add whole grains and fruit to every meal, but use nuts and seeds as a garnish or small snack due to their high calorie and fat content.

多吃水果、蔬菜、谷物、堅果和種子。每餐加入全谷物和水果，但使用堅果和種子作為裝飾或小點心，因為它們的熱量和脂肪含量高。

Eat a lot of veggies and use all kinds and colors to get the broadest range of nutrients, phytochemicals and fiber. Cook, roast or garnish them with herbs and a bit of extra virgin olive oil.

多吃蔬菜，用各種各樣的顏色來獲取最廣泛的營養(yǎng)、植物化學(xué)物質(zhì)和纖維。烹調(diào)、烘烤或用香草和一點特級初榨橄欖油裝飾。

If fish is the king, olive oil is the queen in the Mediterranean diet -- stay away from coconut and palm oil, experts say. Even though they are plant-based, those oils are high in saturated fats that will raise bad cholesterol.

專家說，如果魚是國王，那么橄欖油就是地中海飲食中的女王，遠(yuǎn)離椰子油和棕櫚油。盡管這些油是植物性的，但它們富含飽和脂肪，會增加有害膽固醇。

Adopting the fare of the sunny region will also help with healthy weight loss, while reducing the risk for diabetes, depression, high cholesterol, heart disease, stroke and some cancers.

選擇陽光充足的地區(qū)也有助于健康減肥，同時降低患糖尿病、抑郁癥、高膽固醇、心臟病、中風(fēng)和一些癌癥的風(fēng)險。