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The new research says that the so-called "mind diet" can significantly lower the risk of cognitive damage in healthy older people.
新的研究表明，所谓的“精神食疗”可以显著降低健康老年人的认知障碍风险。
It's a modification of the Mediterranean diet, it takes on board.
它源自地中海饮食，人们已经接受了这种饮食方法。
The Dash diet as well which is dietary approach to stopping hypertensional, some such words.
还有得舒饮食法，它有助于降血压等其它疾病。
And so the features of both those diets were combined,
因此两种饮食的特征结合在一起，
along with other evidence for other foods that's seem to be very specific to dementia.
再加上一些有助于预防老年痴呆的食物。
Nutritionist Margaret Rayman has written a cook book that lays out tasty ways to follow the "mind diet".
营养学家玛格丽特·雷曼写了一本烹饪书，列举了如何制作“精神食疗”。
It is a colorful palate of strawberries, leafy greens and the more colorful, the better.
食材是五颜六色，有草莓、绿叶蔬菜，颜色越多越好。
It's largely composed of, of plant foods and greens, etc, but it defers insofar as specifically rather than just having fruit to it.
大部分是植物果实和蔬菜，还有一些别的食材，但也会具体到某一类，而不单只所有水果。
It specifically concentrates on eating berries, for instance, blueberries or strawberries.
特别是某一类浆果，比如蓝莓和草莓。
And it also specifically recommends not just all vegetables but green leafy vegetables.
特别要说一下的是不仅仅是蔬菜，而是多吃绿叶蔬菜。
Researchers study places like the Greek Island of Icaria,
研究地点包括希腊的伊卡里亚岛，
another world so-called Blue Zones where a large percentage of population is 90 years or older.
人们把这里称为“蓝色地区”，大部分居民年龄在90或以上。
And they say people in Blue Zones, they are doing more than just eating healthy, they are just generally healthy.
“蓝色地区”居民不仅饮食健康，而且身体健康。
They do not smoke or drink too much; they exercise; they are social.
他们喝酒抽烟都很有节制，喜欢锻炼也喜欢社交。
They live well and that translates to living longer.
他们的生活质量很高，这代表他们非常长寿。
You need to make out a list of them, most of them actually relatively easy to do and cheap to do by the way.
你需要列一张长寿方法清单，其实许多做起来相对容易，而且还不贵。
You can actually manage as much as 33% of your risk in that way.
实际上你可以用这种方法避免33%的风险。
So it's, it's fun, you know it's really more, it's really better to think in terms of life course.
我认为这种方法挺有趣，就人这一生来说，这其实是不错的选择。
But Rayman admits living well is not easy, our society is awash in cheap, bad food.
但雷曼称要提高生活质量不容易，因为我们的社会充斥着廉价和劣质食品。
It's quite hard to resist so it's tricky for us, we have so much choice.
这很难抗拒，所以对我们来说很棘手，我们的选择太多了。
And we've seen you know food has got cheaper over the years, relatively speaking.
相对而言，食物在过去几年越来越便宜。
So I think there's too much temptation for us to do the wrong things.
所以我们很容易就会犯错误。
But doing the right thing, hanging off the burger and pastries may mean more meals to enjoy, and remember.
但是请牢记，扔掉汉堡和糕点也许你会享受到更多美味佳肴。
Kevin Enochs, VOA News.
美国之音，凯文·伊诺克斯报道
