超加工食品如何增加失智症風險
How Ultraprocessed Foods May Increase Dementia Risk
Updated at: June 7, 2026 at 09:30 AM
近年來，研究人員發現超加工食品（UPFs）與長期認知健康之間存在令人擔憂的關聯。
In recent years, researchers have uncovered a concerning link between ultra-processed foods (UPFs) and long-term cognitive health.
超加工食品的定義為含有大量添加糖、不健康脂肪和化妝性添加劑的工業配方產品，如包裝零食、含糖飲料和加工肉類，現今已成為許多現代飲食的主食。
Defined as industrial formulations high in added sugars, unhealthy fats, and cosmetic additives, UPFs like packaged snacks, sugary drinks, and processed meats are now staples in many modern diets.
研究顯示，每日超加工食品的攝取量若增加 10%，與失智症風險增加 25% 以及整體認知能力衰退速度顯著加快有關。
Studies suggest that a 10% increase in daily UPF consumption is associated with a 25% higher risk of dementia and a significantly faster rate of global cognitive decline.
專家認為這些食品透過多種途徑影響大腦，包括全身性發炎、干擾腸腦軸線，以及增加罹患高血壓和肥胖症等心血管疾病的風險。
Experts believe these foods affect the brain through various pathways, including systemic inflammation, disruptions to the gut-brain axis, and increased risk of cardiovascular diseases like hypertension and obesity.
雖然這些發現基於觀察性研究，但它們凸顯了一個關鍵趨勢：我們的飲食選擇直接影響大腦的未來。
While these findings are observational, they highlight a critical trend: our dietary choices directly impact our brain's future.
好消息是大腦健康並非全然的非黑即白。
The good news is that brain health is not all-or-nothing.
將每日攝取超加工食品的 10% 替換為天然、最少加工的食物，例如新鮮水果、蔬菜和全穀物，就能產生實質的差異。
Replacing just 10% of your daily intake of UPFs with whole, minimally processed foods—such as fresh fruits, vegetables, and whole grains—can make a meaningful difference.
優先選擇營養密集的食材，是保護認知功能並為長期健康投資的一項可執行且賦予自身能力的措施。
Prioritizing nutrient-dense ingredients is a manageable, empowering step toward protecting your cognitive function and investing in your long-term health.
