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Eating ultraprocessed foods for more than 20% of your daily calorie intake every day could set you on the road to cognitive decline, a new study revealed.

一項(xiàng)新的研究揭示，如果過度加工食品在你每天攝入的卡路里當(dāng)中占比超過20%，你可能就會(huì)逐漸出現(xiàn)認(rèn)知下降。

We all know eating ultraprocessed foods that make our lives easier -- such as prepackaged soups, sauces, frozen pizza and ready-to-eat meals -- isn't good for our health. Nor is gobbling up all the pleasure foods that we love so much: hot dogs, sausages, burgers, french fries, sodas, cookies, cakes, candies, doughnuts and ice cream, to name just a few.

眾所周知，那些讓我們的生活變得更加輕松的過度加工食品-比如預(yù)制的湯、醬料、冷凍披薩和快餐都對(duì)我們的健康有害。而那些為我們帶來愉悅并被我們大口吞下的食品，比如熱狗、香腸、漢堡包、法式炸薯?xiàng)l、蘇打水、餅干、蛋糕、糖果、甜甜圈和冰激凌等等同樣對(duì)我們的健康沒好處。

Studies have found they can raise our risk of obesity, heart and circulation problems, diabetes and cancer. They may even shorten our lives.

研究發(fā)現(xiàn)，這些食物會(huì)讓我們更容易出現(xiàn)肥胖、心臟和循環(huán)系統(tǒng)疾病、糖尿病和癌癥。這些食物甚至還會(huì)減少我們的壽命。

Now, a new study has revealed eating more ultraprocessed foods may contribute to overall cognitive decline, including the areas of the brain involved in executive functioning -- the ability to process information and make decisions.

目前，一項(xiàng)新的研究發(fā)現(xiàn)，攝入大量的過度加工食品可能會(huì)導(dǎo)致整體認(rèn)知能力下降，認(rèn)知能力包括與執(zhí)行功能有關(guān)的大腦區(qū)域，執(zhí)行功能是指加工信息并做出決策的能力。

In fact, men and women who ate the most ultraprocessed foods had a 28% faster rate of global cognitive decline and a 25% faster rate of executive function decline compared with people who ate the least amount of overly processed food, the study found.

事實(shí)上，攝入過度加工食品最多的男性和女性其總的認(rèn)知能力和執(zhí)行功能的下降速度要比那些攝入最少過度加工食品的人快25%。

"While in need of further study and replication, the new results are quite compelling and emphasize the critical role for proper nutrition in preserving and promoting brain health and reducing risk for brain diseases as we get older," said Rudy Tanzi, professor of neurology at Harvard Medical School and director of the genetics and aging research unit at Massachusetts General Hospital in Boston. He was not involved in the study.

哈佛大學(xué)醫(yī)學(xué)院神經(jīng)學(xué)教授、波士頓麻省總醫(yī)院基因?qū)W和老年研究部主任Rudy Tanzi表示：“盡管還需要進(jìn)一步的研究和重復(fù)實(shí)驗(yàn)，新結(jié)果非常具有說服力。新結(jié)果強(qiáng)調(diào)了適當(dāng)?shù)臓I(yíng)養(yǎng)對(duì)于維持和促進(jìn)大腦健康并減少在年老過程中大腦出現(xiàn)疾病方面的重要作用。”

Tanzi said the key problem with ultraprocessed foods is that "they are usually very high in sugar, salt and fat, all of which promote systemic inflammation, perhaps the most major threat to healthy aging in the body and brain.

Tanzi表示，過度加工食品最大的問題就在于“它們通常高糖、高鹽、高脂肪，所有這些都會(huì)加速全身性炎癥。而全身性炎癥也許就是身體和大腦正常老去的最大威脅。”

"Meanwhile, since they are convenient as a quick meal, they also replace eating food that is high in plant fiber that is important for maintaining the health and balance of the trillions of bacteria in your gut microbiome," he added, "which is particularly important for brain health and reducing risk of age-related brain diseases like Alzheimer's disease."

“同時(shí)，由于這些過度加工食品非常方便食用，因此它們?nèi)〈四切└缓参锢w維的食品，這些植物纖維對(duì)于維持腸道微生物群體的健康和數(shù)萬億腸道細(xì)菌的平衡非常重要，”他還進(jìn)一步補(bǔ)充表示：“這對(duì)于大腦健康和減少與衰老有關(guān)的大腦疾病，比如阿茲海默癥非常重要。”

It's not a lot of calories

并非有大量卡路里

The study, presented Monday at the 2022 Alzheimer's Association International Conference in San Diego, followed over 10,000 Brazilians for up to 10 years. Just over half of the study participants were women, White or college educated, while the average age was 51.

周一在圣地亞哥2022阿茲海默癥協(xié)會(huì)國(guó)際會(huì)議上呈現(xiàn)的研究在10年時(shí)間里跟蹤研究了1萬名巴西人。超過半數(shù)的參與者為女性、白人、受過大學(xué)教育，平均年齡為51歲。

Cognitive testing, which included immediate and delayed word recall, word recognition and verbal fluency were performed at the beginning and end of the study, and participants were asked about their diet.

認(rèn)知能力測(cè)試會(huì)在研究開始前和結(jié)束之后進(jìn)行，具體包括即時(shí)和延遲詞匯回憶、詞匯認(rèn)知、語言流利程度。參與者會(huì)被詢問他們的飲食情況。

"In Brazil, ultraprocessed foods make up 25% to 30% of total calorie intake. We have McDonald's, Burger King and we eat a lot of chocolate and white bread. It's not very different, unfortunately, from many other Western countries," said coauthor Dr. Claudia Suemoto, an assistant professor in the division of geriatrics at the University of S?o Paulo Medical School.

“在巴西，過度加工食品占攝入卡路里總量的25-30%。我們會(huì)吃麥當(dāng)勞、漢堡王，我們還會(huì)吃大量的巧克力和白面包。遺憾的是，我們的飲食習(xí)慣和許多西方國(guó)家并沒有太大區(qū)別，”研究的共同作者Claudia Suemoto博士、圣保羅大學(xué)醫(yī)學(xué)院老年科助理教授表示。

Ultraprocessed foods are defined as "industrial formulations of food substances (oils, fats, sugars, starch, and protein isolates) that contain little or no whole foods and typically include flavorings, colorings, emulsifiers, and other cosmetic additives," according to the study.

根據(jù)研究，過度加工食品被定義為“食物成分的工業(yè)配方（油、脂肪、糖、淀粉糊和分離蛋白），這些成分含有很少或幾乎不含任何完整的食物并且往往會(huì)含有調(diào)味料、色素、乳化劑和其他裝點(diǎn)表面的添加劑。”

For a person who eats 2,000 calories a day, 20% would equal 400 or more calories -- for comparison, a small order of fries and regular cheeseburger from McDonalds contains a total of 530 calories.

對(duì)于一個(gè)每天攝入2000卡路里的人而言，20%的過度加工食品相當(dāng)于400或以上的卡路里-麥當(dāng)勞的小份炸薯?xiàng)l和標(biāo)準(zhǔn)大小的奶酪漢堡總共含有530卡路里。

Those in the study who ate the most ultraprocessed foods were "more likely to be younger, women, White, had higher education and income, and were more likely to have never smoked, and less likely to be current alcohol consumers," the study found.

研究發(fā)現(xiàn)，攝入過度加工食品最多的人“往往是年紀(jì)更輕、女性、白人、受過高等教育以及收入更高的人，而且他們幾乎從未有吸煙史和飲酒史。”

"People need to know they should cook more and prepare their own food from scratch. I know. We say we don't have time but it really doesn't take that much time," Suemoto said.

“人們需要知道，他們應(yīng)該少吃外賣并應(yīng)該用天然食材進(jìn)行烹飪。我知道，人們往往會(huì)說，我們沒時(shí)間，但其實(shí)自己烹飪花不了多少時(shí)間，”Suemoto表示。

"And it's worth it because you're going to protect your heart and guard your brain from dementia or Alzheimer's disease," she added. "That's the take-home message: Stop buying things that are superprocessed."

“這樣做是值得的，因?yàn)槟阍谶@一過程中保護(hù)了自己的心臟并避免自己的大腦患上癡呆或阿茲海默癥。這里所傳達(dá)的一個(gè)重要信息是：不要再買那些過度加工的食品了。”

原文來源：美國(guó)有線新聞網(wǎng)

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