1. Trans Fats 反式脂肪
The good news is that not all fats are bad for you. However, a particular kind of fat called trans fat does have a detrimental effect on the brain. Trans fats are found naturally in animal products including meat and dairy, but even these are not as problematic as the industrially produced trans fats that get pumped into all sorts of packaged foods.
好动静是，不是所有的脂肪对你都没益处。可是，反式脂肪确切会给年夜脑造成侵害。反式脂肪自然存在于肉成品和奶成品等动物产物中，但这些脂肪都没有各类包装食物中的产业反式脂肪风险年夜。
Otherwise known as hydrogenated oil, people who eat a lot of trans fat in the form of margarine, store-bought baked goods, chips and crackers, frozen and canned meals, and creamy beverages are at a greater risk for Alzheimer’s and dementia. Studies have shown that high consumption of trans fats also leads to earlier cognitive decline, lower brain volume, and poorer memory.
产业反式脂肪别名氢化油，经由过程吃人造黄油、商铺买来的烘焙食物、薯片和饼干、冷冻和罐头食物、奶油饮料摄取反式脂肪的人更轻易得阿尔茨海默病和痴呆症。研究显示，年夜量摄取反式脂肪还会致使认知功能过早阑珊、脑容量下降和记忆力消退。
2. Sugary Drinks 含糖饮料
Sugary drinks like soda, sports drinks, energy drinks, and even fruit juice have little to no nutritional value. Regular consumption of sugary drinks can lead to a whole host of physical impairments, including type 2 diabetes, high blood pressure, high cholesterol, and yes – Alzheimer’s disease or dementia.
汽水、活动饮料、能量饮料乃至果汁等含糖饮料都没有甚么营养价值。常常摄取含糖饮料会激发一系列身体毁伤，包罗2型糖尿病、高血压、高胆固醇、阿尔茨海默病或痴呆症。
A high intake of fructose that’s found in many sugary drinks, has been shown to reduce learning ability, memory, overall brain function, and the formation of new neurons in the brain. It may also lead to increased inflammation in the brain, which negatively affects all types of brain function.
研究显示，年夜量摄取果糖（很多含糖饮料都含有果糖）会下降进修能力、记忆力、整体脑功能和年夜脑中新神经元的天生速度。摄取果糖或许还会加重年夜脑炎症，对各类年夜脑功能发生负面影响。
3. Refined Carbs 精制碳水化合物
Refined carbohydrates are products made with processed grains. They may not necessarily taste sweet, but they break down into sugar in your body very quickly. That’s because the refining process strips all of the fiber and nutrition out of the original grain. A meal rich in refined carbs represents a high glycemic load that spikes your blood sugar.
精制碳水化合物是用加工过的食粮制成的产物。它们的味道或许不是甜的，但很快就会在体内分化成糖。这是由于精制进程中从原始谷物中剔除所有的纤维和营养。富含精制碳水化合物的一餐意味着让血糖飙升的高血糖负荷。
That causes all the same issues as if you had eaten straight sugar, including memory impairment, inflammation, and a higher risk of developing dementia. Studies have shown that children who consume diets high in refined carbohydrates score lower on nonverbal intelligence tests. And elderly people who take in more than 58% of their daily calories in refined carbs have twice the risk of mental impairment and dementia than those who eat more whole grains, fruits, and vegetables.
这就会激发和直接吃糖一样的题目，包罗记忆力消退、炎症和更高的痴呆症风险。研究显示，摄取年夜量精制碳水化合物的孩子在非言语智力测试中得分更低。精制碳水化合物平常摄取量跨越总热量58%的老年人智力受损和痴呆的风险比吃更多全谷物、生果和蔬菜的人高两倍。
4. Processed and Packaged Foods 高加工和包装食物
Processed and packaged foods remove important nutrition from whole food and replace it with sugar, fat, and salt. This is our so-called Western diet, one which relies on convenience and fast foods. And we get it – people are busy and sometimes it just isn’t possible to make your own sauces, dressings, pastas, and baked goods.
高加工和包装食物从自然食品中移除主要营养，并用糖、脂肪和盐取而代之。这就是我们所谓的依靠便利食物和快餐的西式饮食。我们理解，人们很忙，有时辰没法子本身做酱汁、调料、面条和烘焙食物。
However, it is important to cook with whole nutritious foods as often as you can swing it, because the Western diet is notorious for causing an accumulation of fat around the vital organs. This, in turn, is associated with damage to the brain tissue and a reduction in the brain’s volume. It may also cause disruptions to the blood-brain barrier, the membrane that is responsible for protecting the brain from harmful substances.
可是，只要你能腾出空来，你应当尽可能本身多做全营养食物，由于西式饮食会致使脂肪在主要器官四周储蓄积累，进而对年夜脑组织造成毁伤，下降脑容量，或许还可能粉碎血脑樊篱，血脑樊篱是庇护年夜脑不被有害物资侵进的薄膜。
5. Alcohol 酒精
It’s probably no surprise that alcohol can harm the brain, considering how much stupid stuff people tend to do under the influence. Getting tipsy every once in a while probably won’t cause permanent damage, but alcoholism and bouts of binge drinking absolutely can.
酒精会侵害年夜脑，这可能其实不让人不测，你只需要想想人们在酒精的影响力下都干了几多蠢事。偶然小酌或许没事，可是酗酒尽对会造成永远性年夜脑毁伤。
Chronic consumption of alcohol tends to shrink the brain and disrupt the neurotransmitters that your brain uses to communicate. Alcoholics also often experience a vitamin B1 deficiency, which can lead to the development of Korsakoff’s syndrome. That syndrome is responsible for severe brain damage that causes memory loss, confusion, unsteadiness, and intermittent loss of eyesight.
持久酗酒常常会致使年夜脑萎缩、粉碎年夜脑用于沟通的神经传递素。酗酒的人凡是还会缺少维生素B1，这可能会激发科尔萨科夫氏综合征（又称忘记综合征）。这类综合征会带来严重的脑毁伤，致使记忆缺掉、紊乱、不不变和间歇性掉明。
6. Fish High in Mercury 含汞量高的鱼类
Fish in general is a healthy addition to your diet. It is low in saturated fat yet contains healthy omega-3 fatty acids as well as vitamin B12, zinc, iron, and magnesium. However, some fish is especially high in mercury, which is a heavy metal contaminant and neurological poison. Mercury stays stored in animal tissue (including human) for a long time.
根基上，鱼是一种健康的炊事。鱼肉的饱和脂肪含量低，又含有健康的欧米珈-3脂肪酸和维生素B12、锌、铁、镁。可是，有些鱼的汞含量出格高，汞是一种重金属污染物，会迫害人体神经。汞能在动物组织（包罗人类）体内贮存很长时候。
Fish that are longer lived and predatory tend to have the highest concentration of mercury in their flesh. That’s because as long as they live, they are consuming other fish that contain lower levels of mercury. Over a lifetime, these fish can accumulate mercury levels of 1 million times the concentration in the water they swim in. It is best to avoid or seriously limit your consumption of tuna, swordfish, orange roughy, king mackerel, shark, and tilefish to prevent disruption of your brain’s neurotransmitters.
更长命的捕食性鱼类凡是鱼肉中的汞含量最高。这是由于只要它们在世，它们就会不竭摄取其他含汞鱼。这些鱼平生中体内所聚积的汞含量是它们糊口的水体的100万倍。为了避免年夜脑的神经传递素被粉碎，最好避免或严酷节制金枪鱼、剑鱼、橙连鳍鲑鱼、国王鲭鱼、沙鱼和方头鱼的摄取。
7. Aspartame 阿斯巴甜代糖
Unfortunately, it is not possible to avoid the harms of too much sugar by replacing it with an artificial sweetener – especially not aspartame. While producers of this sugar substitute swear that it is safe, several studies have linked aspartame to behavioral and cognitive problems. As a chemical stressor, it can cause deleterious effects on the ability to learn and regulate emotions.
不幸的是，用人工甜味剂来取代糖也没法避免对年夜脑的风险——特别是阿斯巴甜代糖。虽然这类代糖的出产商传播鼓吹它是平安的，但多项研究已指出阿斯巴甜代糖和多种行动及认知题目之间的联系。作为一种化学刺激物，它会对进修能力和情感调理能力造成有害影响。
In one study, just 8 days of a high-aspartame diet cause participants to score lower on mental tests and feel more irritable and depressed to boot. Another study revealed that people who drink a lot of diet soft drinks, which replace the sugar with artificial sweetener, have an increased risk of dementia or stroke. For now, the FDA says aspartame is safe, but also mandates warning labels on products that contain it.
一项研究发现，只需持续8天摄取含有年夜量阿斯巴甜代糖的炊事就会致使介入者智力测试的分数降落，并且还让他们感受更焦躁更抑郁。另外一项研究揭露，喝年夜量无糖软饮料（用人工甜味剂取代糖）的人患痴呆症或中风的风险更高。今朝，美国食物及药物办理局以为阿斯巴甜代糖是平安的，但同时也要求含有阿斯巴甜代糖的产物必需贴上警示标签。