MIND 飲食建議助益大腦健康
MIND diet recommended for better brain health
Updated at: July 28, 2026 at 03:30 AM
想要增強大腦健康嗎？
Looking to boost your brain health?
MIND飲食，即地中海-得舒飲食（DASH）干預神經退行性延緩（DASH Intervention for Neurodegenerative Delay，簡稱MIND），是一種有科學依據的飲食計畫，旨在幫助您隨著年齡增長保持心智敏銳。
The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, is a science-backed eating plan designed to keep your mind sharp as you age.
這項飲食計畫由拉許大學（Rush University）和哈佛大學的專家於2015年開發，結合了地中海飲食與得舒飲食的優點，專門針對認知健康。
Developed in 2015 by experts at Rush University and Harvard, this diet combines the best aspects of the Mediterranean and DASH diets to specifically target cognitive health.
其核心理念很簡單：多攝取有助於大腦的食物，並限制會引起發炎的食物。
The core philosophy is simple: eat more brain-boosting foods and limit those that cause inflammation.
您應該在盤子裡裝滿羽衣甘藍等綠葉蔬菜、富含纖維的豆類、全穀物，以及富含抗氧化劑的漿果，特別是藍莓和草莓。
You should fill your plate with green leafy vegetables like kale, fiber-rich legumes, whole grains, and antioxidant-packed berries, especially blueberries and strawberries.
此外，特級初榨橄欖油等健康脂肪，以及家禽和魚類等瘦肉蛋白也是關鍵的主食。
Additionally, healthy fats like extra virgin olive oil and lean proteins such as poultry and fish are key staples.
另一方面，該飲食建議減少攝取紅肉、奶油、油炸食品和含糖糕點。
On the flip side, the diet advises cutting back on red meats, butter, fried foods, and sugary pastries.
研究顯示，遵循這些指導方針可以減緩認知功能下降，有些參與者的腦功能表現甚至相當於年輕了七歲以上。
Studies suggest that sticking to these guidelines can slow cognitive decline, with some participants showing brain function equivalent to being over seven years younger.
即使是適度遵循也能帶來益處，這使得MIND飲食成為任何想要保護長期神經系統健康的人，一個靈活且可持續的選擇。
You do not have to be perfect.
