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Science has not yet uncovered any one thing — food, gene, or environmental factor — proven to prevent cognitive decline, but diet is one of the easiest changes we can make to help keep our brains in good shape.
科学还未发现任何一样东西——食物、基因或者环境因素——能够预防认知衰退，但我们能做的最简单的改变就是改变饮食，从而使我们的大脑处于良好状态。
Eating well in your 50s, 60s and beyond can help reduce the damage that causes dementia. Here are some dietary tips you can try out – they could make all the difference...
对于五六十岁以上的人而言，吃的好可以帮助降低引起老年痴呆的损害。尝试下列这些饮食建议吧——会让你的生活大不一样哦。
A natural and varied diet
天然多样的饮食
Ideally eat at least five or six different (naturally) coloured foods at each meal – more if you can manage. This will give you a range of antioxidants, to protect against oxidative stress in the brain. You don’t actually need to know about nutrition to get plenty of antioxidants – just eat a variety of brightly coloured foods. Think red apples, yellow egg yolks, dark green veg, black olives, not to mention dark chocolate and red wine.
理想状态下，每餐应吃5至6种不同颜色的食物——如果有能力，还可以再来点。这将给你提供各种抗氧化剂，以防止大脑中的氧化应激。实际上，你无需知道什么营养可以获得什么抗氧化剂——只要吃各种颜色亮丽的食物就行了。红辣椒、鸡蛋黄、绿叶蔬菜、橄榄，更别提黑巧克力和红酒了。
Focus on vegetables, salads and fruits. Your plate should be at least half these. Then add to that grains, nuts, seeds, pulses, fish, good oils, dairy and meats. Embrace local, seasonal foods, and combine them with colourful foods and healthy proteins.
多吃蔬菜、沙拉和水果。你的盘子中至少要有一半这样的食物。然后加点谷物、坚果、种子、豆类、鱼、提纯油、奶制品和肉。多吃些地方菜、季节菜，然后和颜色多样的食物以及健康蛋白质一起食用。
Giving up foods, such as meat, dairy or grains, can compromise your nutritional balance as you get older. Unless diagnosed with a specific need to avoid them, take care and get good advice from a qualified professional.
随着年纪的增长，不吃肉、奶制品或者谷物会破坏营养平衡。除非你被诊断患有某种疾病，需要避开这些食物，否则就好好照顾自己，听从专家的建议。
Brain fuel
大脑燃料
The brain can’t achieve anything unless it’s supplied with fuel, most of which comes from carbohydrates and protein. Plan to eat both at every meal…
除非充满能量，否则大脑无法取得任何成就，而大多数的能量来源于碳水化合物和蛋白质。试着每顿餐都加入这两种食物吧……
Carbohydrates
碳水化合物
The best fuel comes from starchy vegetables, grains, pulses, dairy foods and fruits. Sugars are carbohydrates too and are sources of brain fuel, but added sugar (in drinks, snack foods and recipes) should be minimised, especially for younger people (although they can actually be helpful in later life).
最好的能量来源于淀粉类蔬菜、谷物、豆类、奶制品和水果。糖也是碳水化合物，同时也是大脑能量的来源，但应该最小化摄入添加糖（饮料、零食和菜谱中的糖），年轻人更应少吃（虽然以后可能会对人们有益）。
Protein
蛋白质
There should be a portion of protein at the centre of every meal. Dairy and pulses (lentils, chickpeas and soybeans) are excellent, because they supply both protein and carbohydrate, but a meal with a concentrated protein (meat, eggs, chicken or fish), as well as lots of vegetables, grains and fruits, is also ideal.
每顿饭都应该摄入一定的蛋白质。奶制品和豆类（小扁豆、鹰嘴豆和大豆）都很棒，因为它们既能供应蛋白质、又能供应碳水化合物，但含有浓缩蛋白（肉、鸡蛋、鸡或鱼肉）的餐食以及大量的蔬菜、谷物和水果也是理想饮食。
译文属可可原创，仅供学习交流使用，未经许可请勿转载
