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

We all know eating ultra-processed foods—such as prepackaged soups， sauces， frozen pizza and ready-to-eat meals—isnt 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.

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

Now， a new study has revealed eating more ultra-processed 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.

In fact， people who ate the most ultra-processed 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 foods.

一項(xiàng)研究揭示，如果超加工食品在你每天攝入的卡路里中占比超過(guò)20%，你可能就會(huì)逐漸出現(xiàn)認(rèn)知下降。

超加工食品，如預(yù)制的湯、醬料、冷凍比薩和快餐，對(duì)我們的健康有害。而那些帶給我們愉悅并被我們大口吞下的食品，比如熱狗、香腸、漢堡、炸薯?xiàng)l、蘇打水、餅干、蛋糕、糖果、甜甜圈和冰激凌等，同樣對(duì)我們的健康沒(méi)好處。

研究發(fā)現(xiàn)，吃超加工食品會(huì)讓我們?cè)黾踊挤逝?、心臟病、糖尿病和癌癥的風(fēng)險(xiǎn)，甚至還可能會(huì)縮短我們的壽命。

目前，一項(xiàng)新的研究發(fā)現(xiàn)，攝入大量的超加工食品可能會(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。

事實(shí)上，攝入最多超加工食品的人的整體認(rèn)知能力和執(zhí)行功能的下降速度要比那些攝入最少超加工食品的人分別快28%和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 in the US and director of the genetics and aging research unit at Massachusetts General Hospital in the US. He was not involved in the study.

Tanzi said the key problem with ultra-processed 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.”

“Meanwhile， since they are convenient， they sometimes 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 Alzheimers disease.”

沒(méi)有參與該研究的美國(guó)哈佛大學(xué)醫(yī)學(xué)院神經(jīng)學(xué)教授、美國(guó)麻省總醫(yī)院基因?qū)W和老年研究部主任魯?shù)稀ぬ过R表示：“盡管還需要進(jìn)一步的研究和重復(fù)實(shí)驗(yàn)，但這項(xiàng)新的研究結(jié)果非常具有說(shuō)服力，它強(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(guò)程中大腦出現(xiàn)疾病方面的重要作用?！?/p>

坦齊指出，超加工食品最大的問(wèn)題在于“它們通常高糖、高鹽、高脂肪，所有這些會(huì)加速全身性炎癥。而全身性炎癥也許是身體和大腦正常老去的最大威脅。”

“同時(shí)，由于超加工食品非常方便，因此，它們有時(shí)取代了那些富含植物纖維的食品，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(wàn)億腸道細(xì)菌的平衡非常重要?！彼a(bǔ)充表示：“這對(duì)于維持大腦健康和降低患阿爾茨海默病等與衰老有關(guān)的大腦疾病尤其重要。”

The study followed over 10，000 Brazilians for up to 10 years. Over half of the study participants were women and college educated， while the average age was 51.

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

“In Brazil， ultra-processed foods make up 25% to 30% of total calorie intake. Its not very different， unfortunately， from many other Western countries，” said co-author Dr Claudia Suemoto， an assistant professor in the division of geriatrics at the University of Sao Paulo Medical School in Brazil.

Ultra-processed foods are defined as industrial formulations of food substances （oils， fats， sugars， starch， and protein isolates） that contain little whole foods and typically include flavorings， colorings， emulsifiers， and other chemical additives， according to the study.

這一研究在10年時(shí)間里跟蹤研究了1萬(wàn)多名巴西人。超過(guò)半數(shù)的參與者為女性、受過(guò)大學(xué)教育者，平均年齡為51歲。

認(rèn)知能力測(cè)試在研究開始和結(jié)束時(shí)進(jìn)行，具體包括即時(shí)和延遲詞匯回憶、詞匯認(rèn)知、語(yǔ)言流利程度。參與者會(huì)被詢問(wèn)他們的飲食情況。

“在巴西，超加工食品占攝入卡路里總量的25%—30%。遺憾的是，巴西人的飲食習(xí)慣和許多西方國(guó)家的人的飲食習(xí)慣并沒(méi)有太大區(qū)別?！毖芯康暮现?、巴西圣保羅大學(xué)醫(yī)學(xué)院老年科助理教授克勞迪婭·蘇埃莫托博士表示。

根據(jù)研究，超加工食品被定義為食物成分（油、脂肪、糖、淀粉糊和分離蛋白）的工業(yè)配方，它們幾乎不包含全天然食物并且往往含有調(diào)味料、色素、乳化劑和其他化學(xué)添加劑。

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

Those in the study who ate the most ultra-processed foods “were more likely to be younger， women， had higher education and income， and were more likely to have never smoked， and less likely to be current alcohol consumers，” the study found.

“We should cook more and prepare our own food from scratch. We say we dont have time but it really doesnt take that much time，” Suemoto said.

“Its worth it because youre going to protect your heart and guard your brain from dementia or Alzheimers disease，” she added. “Thats the take-home message： Stop buying things that are super-processed.”

對(duì)于一個(gè)每天攝入2000卡路里的人而言，20%的超加工食品相當(dāng)于400或以上的卡路里——一小份炸薯?xiàng)l和標(biāo)準(zhǔn)大小的奶酪漢堡總共含有530卡路里。

研究發(fā)現(xiàn)，攝入最多超加工食品的人“往往是年輕人、女性、受過(guò)高等教育者以及高收入者，而且他們幾乎從未有吸煙史和飲酒史”。

“我們應(yīng)該多下廚做飯，而且是用天然食材進(jìn)行烹飪。我們往往會(huì)說(shuō)我們沒(méi)時(shí)間，但其實(shí)烹飪花不了多少時(shí)間。”蘇埃莫托表示。

“這樣做是值得的，因?yàn)槟阍谶@一過(guò)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爾茨海默病?！碧K埃莫托補(bǔ)充道，“這里所傳達(dá)的一個(gè)重要信息是不要再買那些超加工食品了。”

Word Bank

compelling /k?m'pel??/ adj. 令人信服的

verbal /'v??bl/ adj. 言語(yǔ)的

from scratch 從頭開始