20140802【英译中】享用美食 延缓脑衰(963字)

汪德均 (老顽童) 译坛新宠
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发表于:2014-08-02 08:13 [只看楼主] [划词开启]

BRAIN-BOOSTING DIET

享用美食 延缓脑衰

A healthy diet fends off chronic diseases like heart disease and type 2 diabetes. Did you know that it can help you keep your mental edge as you age too? I love teaching my patients about health-boosting diets. They are delicious, nutritious, energizing and so much more.

健康的饮食习惯可以避免心脏病和2型糖尿病等慢性病;然而,你可知随着年龄增长也能让你保持头脑敏锐吗?我常常教给病人们有关增强健康的饮食方面的知识。这些饮食具有美味而富含营养、使你精力充沛等等多种好处。

 

Sharpen your brain with a Mediterranean-style diet. Older adults consuming a diet rich in fruits, vegetables, fish, legumes and healthy fats – an eating pattern similar to a Mediterranean-style diet – had less damage to the small blood vessels in the brain, according to one study. A study of over 17,000 middle-aged to elderly Americans found that those whose diets most closely resembled a Mediterranean-style diet were the least likely to develop cognitive impairment.

地中海式的饮食会使你头脑敏锐。据一份研究报告说,老年人的饮食应该富含各种水果蔬菜、鱼类豆类及有益于健康的脂肪,这种饮食与地中海式饮食模式很相似,对于大脑里微小血管的损害很轻。一项对超过17,000名美国中老年人的研究发现,那些饮食习惯最接近地中海式的人患认知障碍的可能性最小。

 

Taking care of the heart, takes care of the brain. Studies show that the same dietary factors that take care of the heart also take care of the brain. That’s not surprising since both the heart and the brain require healthy blood vessels free of atherosclerosis.

要照顾好心脏,照顾好大脑。研究表明,那些有益于心脏的膳食因素同样也有益于大脑。这并不奇怪,因为心脏和大脑都需要没有动脉硬化的健康血管。

 

Nourish your mind with fruits and vegetables. Diets rich in fruits and vegetables provide ample potassium, a mineral important for healthy blood pressure levels, which in turn helps protect both the brain and the heart. Sources of potassium include prunes and prune juice, beans, sweet and white potatoes, oranges, bananas, tomatoes and tomato products, spinach, apricots, cantaloupe, avocado, broccoli and many other fruits and vegetables.

用水果和蔬菜来给大脑提供营养。以水果蔬菜为主的饮食富含钾;钾是一种矿物质,它对于保持正常的血压水平极其重要,血压正常则有助于保护大脑和心脏。 富含钾的食物包括西梅及西梅汁,豆类,甜薯,土豆,柑橘,香蕉,西红柿及西红柿制品,菠菜,杏子,香瓜,鳄梨,西兰花以及许多别的水果和蔬菜

Additionally,One study found that a high consumption of apples, pears and other white fruits and vegetables may protect against stroke.

In a large study, greater intakes of blueberries and strawberries were associated with slower rates of cognitive decline among older women.

此外,有一项研究发现,多吃苹果、梨子以及其他白色水果与蔬菜可以预防中风。

而在另一项大型的研究则表明,老年妇女大量食用蓝莓和草莓,与延缓认知能力衰退有关。

 

Lutein, a relative of beta-carotene, may boost cognitive performance in older adults. Lutein is found in leafy greens, winter squash, corn, peas, egg yolks and pistachios.

Nourish your mind with fish. According to one study, older adults who ate baked or broiled fish at least once weekly had a greater volume of gray matter in the areas of the brain important to Alzheimer’s disease. Fish eaters also showed slower rates of developing dementia or mild cognitive impairment. Enjoy fish that is baked or broiled, not fried or breaded. Choose fish that are high in omega-3 fatty acids such as salmon, sardines, tuna and trout.

与胡萝卜素有亲缘关系的叶黄素,可以增强老年人的认知能力。叶黄素存在于绿叶蔬菜、笋瓜,玉米,豌豆,蛋黄以及开心果之中。

鱼类可以给大脑提供营养。研究表明,老年人每周吃一次烧烤鱼,可以大量增加大脑灰质,这对于防治老年痴呆症极为重要。常吃鱼者也显示出能够延缓轻度认知功能障碍的发展速度。吃鱼要烧烤,不要油炸或裹面粉的。要选择欧米伽3脂肪酸含量高的品种,例如三文鱼、沙丁鱼、金枪鱼和鳟鱼这类的。

 

Nourish your mind with fats. Diets high in saturated fats appear to harm cognitive function and memory, whereas eating foods rich in monounsaturated fats might help. Cook with oils instead of butter and margarine. Enjoy nuts, nut butters and avocadoes.

大脑也需要脂肪。饮食中饱和脂肪含量高看来会损害认知与记忆功能,而富含单一不饱和脂肪的饮食则有益于该功能;因此,请用植物油来做菜,而不要用黄油或人造黄油。多享用花生、花生油和鳄梨。

 

Remember to exercise. Fitness in middle age protects against dementia even two decades later. According to the Alzheimer’s Association, physical activity doesn’t have to be strenuous or terribly time consuming to be protective of the brain. They recommend walking, bicycling, gardening, tai chi, yoga or other activities for about 30 minutes per day. For the greatest protection against something more serious than just misplacing your keys: be consistent, and combine exercise with a healthy diet, mental activity and social interaction.

切记:必须锻炼。中年若健康,二十年后也不会痴呆。根据老年痴呆症研究会的报告,保护大脑,并不需要很费力和耗费时间的体育锻炼;该会推荐散步、骑车、园艺、太极、瑜伽或其他类似的活动,每天只需大约30分钟即可。要使大脑保持最佳状态,关键在于把锻炼身体与健康的饮食习惯、智力活动以及人际交往活动结合起来,并持之以恒。

Happy, healthy eating everyone!
愿大家享用美食而又青春不老!



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最后编辑于:2014-08-02 09:03
分类: 英语
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