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Eating foods high in flavonoids could slow down cognitive decline, a study says
某项研究表示，摄入富含类黄酮的食物可以减缓认知衰退
Eating a plate full of colorful foods like strawberries and peppers, which include flavonoids, could slow your cognitive decline, a new study found.
一项新的研究发现，摄入一盘颜色各异的食物，比如草莓和甜椒，可以减缓认知衰退。
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.
根据周三发表在《美国科学院神经学期刊》的一篇研究，每天摄入大约600毫克（0.02盎司）类固醇的人群的认知衰退风险要比每天仅摄入150毫克（0.005盎司）的人群减少20%。
Flavonoid：类固醇
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克的草莓含有大约180毫克（0.006盎司）的类固醇，一个苹果大约含有113毫克（0.003盎司）的类固醇。
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，哈佛大学陈曾熙公共卫生学院流行病学和营养学教授、麻省剑桥哈佛大学药学教授表示，类固醇为一系列具有强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：“大脑供血受损是导致认知衰退的重要原因”。他补充表示，类固醇的抗炎特性有助于保护血液供应，而这反过来会减缓认知衰退。
Cognitive decline can lead to diseases like dementia and Alzheimer’s, he added.
他补充表示，认知衰退会导致痴呆和阿尔茨海默病。
Dementia：痴呆
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.
研究跨越了将近1/4个世纪并且有大约7.5万名参与者。在研究之初，参与者的平均年龄为50岁。现在这些参与者已步入7、80岁。
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.
人类的大脑功能会在20岁和30岁时衰退，但在70岁之前我们通常都不会察觉。摄入富含类固醇的食物可以减缓这种衰退，他补充表示。
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.
在跟踪参与者的饮食长达20多年的时间里，研究人员在4年的时间里，请参与者多次填写问卷调查以判断他们的认知衰退情况，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?”
每个人的认知衰退都通过6个回答是或否的问题来计算。问题包括“和平时相比，记住一份简短的、类似于购物清单的物品清单是不是更难了？”和“你是不是很难在短时间内记住一些事情？”
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.
因为研究跨越了几十年，研究结果要比其他仅花费几年的研究更加合理，Daniel Potts，美国神经学会会员兼美国退伍军人事务部主治神经病学家表示。Daniel并未参与该项研究。
“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：“认知衰退的发生过程非常缓慢，因此当你评估这一过程时，只有在很长的时间维度内才可能发现细微的变化。”
How to eat more flavonoids
如何摄入更多的类黄酮
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，人们每天应该摄入多少类黄酮并没有确切的定量规定，另外，不应计算或衡量所摄入的类黄酮。
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，摄入类黄酮在延缓认知衰退方面仅仅起到了细微的作用。人们应该保持健康的生活方式，他强调表示，这包括定期锻炼以及拒绝吸烟。
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，地中海式饮食已被证明对保留认知功能具有效果。地中海饮食中许多特有的食物都富含类黄酮。
“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.
“营养与我们的认知健康有很大的关系，我们现在做出的摄入哪些食物的决定在日后保护我们的大脑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.
富含类黄酮的水果包括草莓、蓝莓和橙子。甜椒和芹菜也富含类黄酮，Potts补充表示。
文章来源：CNN 编辑：译锐翻译