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Eating foods high in flavonoids could slow down cognitive decline, a study says
某項研究表示，攝入富含類黃酮的食物可以減緩認知衰退
Eating a plate full of colorful foods like strawberries and peppers, which include flavonoids, could slow your cognitive decline, a new study found.
一項新的研究發現，攝入一盤顏色各異的食物，比如草莓和甜椒，可以減緩認知衰退。
People who ate about 600 milligrams (0.02 ounces) of flavonoids per day had a 20% lower risk of cognitive decline than those who ate only 150 milligrams (0.005 ounces) per day, according to the study published Wednesday in the American Academy of Neurology journal.
根據周三發表在《美國科學院神經學期刊》的一篇研究，每天攝入大約600毫克（0.02盎司）類固醇的人群的認知衰退風險要比每天僅攝入150毫克（0.005盎司）的人群減少20%。
Flavonoid：類固醇
A 100-gram (3.5-ounce) serving of strawberries has about 180 milligrams (0.006 ounces) of flavonoids, while an apple has about 113 milligrams (0.003 ounces), the study said.
研究表明，一份100克的草莓含有大約180毫克（0.006盎司）的類固醇，一個蘋果大約含有113毫克（0.003盎司）的類固醇。
Flavonoids are a series of compounds with strong antioxidant abilities that are commonly found in many fruits and vegetables, said study author Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health and professor of medicine at Harvard University in Cambridge, Massachusetts.
研究作者Walter Willett博士，哈佛大學陳曾熙公共衛生學院流行病學和營養學教授、麻省劍橋哈佛大學藥學教授表示，類固醇為一系列具有強抗氧化能力的化合物。
Damage to the “blood supply to the brain is an important contributor to cognitive decline,” said Willett, adding that the anti-inflammatory properties of flavonoids help protect that blood supply, which in turn slows down the cognitive decline.
Willett表示：“大腦供血受損是導致認知衰退的重要原因”。他補充表示，類固醇的抗炎特性有助于保護血液供應，而這反過來會減緩認知衰退。
Cognitive decline can lead to diseases like dementia and Alzheimer’s, he added.
他補充表示，認知衰退會導致癡呆和阿爾茨海默病。
Dementia：癡呆
The study spanned nearly a quarter of a century and had about 75,000 participants. The average age of the participants at the start of the study was 50, and they are now in their 70s and 80s, Willett said.
研究跨越了將近1/4個世紀并且有大約7.5萬名參與者。在研究之初，參與者的平均年齡為50歲。現在這些參與者已步入7、80歲。
People’s brain functions begin to decline in our 20s and 30s, but we usually don’t notice it until we reach our 70s, he said. Eating foods high in flavonoids could make the downward slope less steep, he added.
人類的大腦功能會在20歲和30歲時衰退，但在70歲之前我們通常都不會察覺。攝入富含類固醇的食物可以減緩這種衰退，他補充表示。
After tracking the participants’ diets over 20 years, researchers had them answer a questionnaire multiple times over a four-year period to determine cognitive decline, Willett said.
在跟蹤參與者的飲食長達20多年的時間里，研究人員在4年的時間里，請參與者多次填寫問卷調查以判斷他們的認知衰退情況，Willett表示。
Each person’s cognitive decline was calculated with six yes or no questions. Questions included “Do you have more trouble than usual remembering a short list of items, such as a shopping list?” and “Do you have trouble remembering things from one second to the next?”
每個人的認知衰退都通過6個回答是或否的問題來計算。問題包括“和平時相比，記住一份簡短的、類似于購物清單的物品清單是不是更難了？”和“你是不是很難在短時間內記住一些事情？”
Because the study took place over decades, the results are much more valid than other studies that occur over a couple years, said Dr. Daniel Potts, a fellow of the American Academy of Neurology and attending neurologist at the US Department of Veterans Affairs in Tuscaloosa, Alabama, who was not involved in the study.
因為研究跨越了幾十年，研究結果要比其他僅花費幾年的研究更加合理，Daniel Potts，美國神經學會會員兼美國退伍軍人事務部主治神經病學家表示。Daniel并未參與該項研究。
“Cognitive decline is something that takes place slowly, so when you’re assessing it, you’re able to pick up subtle changes better over a long period of time,” he said.
他表示：“認知衰退的發生過程非常緩慢，因此當你評估這一過程時，只有在很長的時間維度內才可能發現細微的變化。”
How to eat more flavonoids
如何攝入更多的類黃酮
Willett said there isn’t a specific number of flavonoids people should eat each day, and they shouldn’t be counted or measured.
Willett表示，人們每天應該攝入多少類黃酮并沒有確切的定量規定，另外，不應計算或衡量所攝入的類黃酮。
Additionally, eating flavonoids only plays a small role in potentially slowing down cognitive decline, he said. People should live a healthy lifestyle as well, he noted, which includes regular physically activity and not smoking.
此外，攝入類黃酮在延緩認知衰退方面僅僅起到了細微的作用。人們應該保持健康的生活方式，他強調表示，這包括定期鍛煉以及拒絕吸煙。
The Mediterranean diet has been shown to be effective in the preservation of cognitive function, Potts said, and many of the foods featured in the diet are high in flavonoids.
Potts表示，地中海式飲食已被證明對保留認知功能具有效果。地中海飲食中許多特有的食物都富含類黃酮。
“Nutrition has a lot to do with our cognitive health, and the choices that we make today concerning the things we consume have a big role to play later in life in protecting our brains,” he said.
“營養與我們的認知健康有很大的關系，我們現在做出的攝入哪些食物的決定在日后保護我們的大腦方面起到了重要的作用，”他表示。
Some fruits high in flavonoids include strawberries, blueberries and oranges, he said. Peppers and celery are some vegetables with high amounts of the compound, he added.
富含類黃酮的水果包括草莓、藍莓和橙子。甜椒和芹菜也富含類黃酮，Potts補充表示。
文章來源：CNN 編輯：譯銳翻譯