# 增強記憶力防失智 快吃這些食物！ No.1 Admin[飲食健康](https://www.foodno1.com/foodno1dailyrecipes/dir/food-and-health.html) 2016年五05日 點擊數: 2322 ![](https://www.foodno1.com/images/obhealthno1/2016-05/b959230d93.jpeg) 高齡化社會，失智症人口增加，銀髮族想要預防失智症，首先要從飲食下手。根據研究顯示，地中海式飲食法就能預防失智；而地中海式飲食法，就是要吃各種各樣的蔬果，而且要搭配橄欖油和醋，以及要吃深海小型魚類。 **地中海式飲食法最好** 劉怡里, 台安醫院營養師表示，地中海式飲食法除了可以保護心血管，也可以預防失智症；因為心血管疾病會誘發血管型失智症，所以，想要預防失智症，可從飲食上著手，而地中海式飲食法就是最好的方法。 **橄欖油+醋+多樣蔬果+深海小型魚+少量紅酒** 所謂的**地中海式飲食法**包括哪些食物？劉怡里指出，蔬果顏色越多，種類越多越好，再搭配橄欖油和醋，是很重要的原則，再加上以魚類為主少紅肉，多吃深海小型魚(包括秋刀魚、鯖魚、鮭魚等)，其次才吃兩隻腳肉類和蛋類，而且烹調方式是不用油炸，並且可飲少量紅酒，一天以300cc為限。 **ω-3脂肪酸+紫色花青素** 此外，想要增強記憶力，除了地中海式飲食法之外，劉怡里營養師建議，應多吃ω-3脂肪酸食物，除了深海小型魚含有ω-3脂肪酸，植物性堅果如核桃與亞麻籽也有，而且應該要多攝取紫色花青素，例如桑椹、葡萄、茄子、藍莓、紫色高麗菜。 - [ 南瓜 ](https://www.foodno1.com/component/tags/tag/%E5%8D%97%E7%93%9C.html) - [ 海鮮 ](https://www.foodno1.com/component/tags/tag/%E6%B5%B7%E9%AE%AE.html) - [ 易煮 ](https://www.foodno1.com/component/tags/tag/%E6%98%93%E7%85%AE.html) - [ 蘋果 ](https://www.foodno1.com/component/tags/tag/%E8%98%8B%E6%9E%9C.html) - [ 青蘿蔔 ](https://www.foodno1.com/component/tags/tag/%E9%9D%92%E8%98%BF%E8%94%94.html) - [ 簡易餐 ](https://www.foodno1.com/component/tags/tag/%E7%B0%A1%E6%98%93%E9%A4%90.html) - [ 一人餐 ](https://www.foodno1.com/component/tags/tag/%E4%B8%80%E4%BA%BA%E9%A4%90.html) - [ 涼粉 ](https://www.foodno1.com/component/tags/tag/%E6%B6%BC%E7%B2%89.html) - [ 熱香餅 ](https://www.foodno1.com/component/tags/tag/%E7%86%B1%E9%A6%99%E9%A4%85.html) - [ 大班魚 ](https://www.foodno1.com/component/tags/tag/%E5%A4%A7%E7%8F%AD%E9%AD%9A.html) - [ 營養美食 ](https://www.foodno1.com/component/tags/tag/%E7%87%9F%E9%A4%8A%E7%BE%8E%E9%A3%9F.html) - [ 枝竹 ](https://www.foodno1.com/component/tags/tag/%E6%9E%9D%E7%AB%B9.html) - [ 花椰菜 ](https://www.foodno1.com/component/tags/tag/%E8%8A%B1%E6%A4%B0%E8%8F%9C.html) - [ 鮮蝦料理 ](https://www.foodno1.com/component/tags/tag/%E9%AE%AE%E8%9D%A6%E6%96%99%E7%90%86.html) - [ 簡易食譜 ](https://www.foodno1.com/component/tags/tag/%E7%B0%A1%E6%98%93%E9%A3%9F%E8%AD%9C.html) - [ 快速上菜 ](https://www.foodno1.com/component/tags/tag/%E5%BF%AB%E9%80%9F%E4%B8%8A%E8%8F%9C.html) - [ 派對點心 ](https://www.foodno1.com/component/tags/tag/%E6%B4%BE%E5%B0%8D%E9%BB%9E%E5%BF%83.html) - [ 輕便西餐 ](https://www.foodno1.com/component/tags/tag/%E8%BC%95%E4%BE%BF%E8%A5%BF%E9%A4%90.html) - [ 四季食譜 ](https://www.foodno1.com/component/tags/tag/%E5%9B%9B%E5%AD%A3%E9%A3%9F%E8%AD%9C.html) ### 想煮乜🍲？跟住大家熱門搜尋看，按👇 [3餸1湯](https://www.foodno1.com/foodno1dailyrecipes.html "3餸1湯")[快手菜](https://www.foodno1.com/ch-dishes-menu/light-dishes.html "快手菜，趕時間都煮到")[早餐](https://www.foodno1.com/today_special.html "早餐靈感")[湯水](https://www.foodno1.com/all-soup-daquan.html "湯水／老火湯")[一週煮意](https://www.foodno1.com/foodno1dailyrecipes/foodno1weeklyrecipes.html "一週煮意")[甜品・小食](https://www.foodno1.com/ch-dishes-menu/dessert.html "甜品・小食")[寂寞粉麵](https://www.foodno1.com/ch-dishes-menu/noodle.html "粉麵天地")[女士食譜](https://www.foodno1.com/ch-dishes-menu/personal-recipe/women-menu.html "女士補一補")[兒童食譜](https://www.foodno1.com/ch-dishes-menu/personal-recipe/kids-menu.html "小朋友最愛")[🍳加餸池](https://www.foodno1.com/ch-dishes-menu/add-dishespool.html "在此加餸池搜尋想加什麼餸！800+款供選擇") ### >>> 推薦食譜 #### [全脂奶 (Whole milk)](https://www.foodno1.com/855-system/food-zoo/5053-85500277whole-milk.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)160Food No.1 [![全脂奶 Whole milk](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-3dda8428effbb340c854c5bf5c547341.jpg "全脂奶 (Whole milk)")](https://www.foodno1.com/855-system/food-zoo/5053-85500277whole-milk.html) 全脂奶奶香較濃，口感圓潤順滑，常見於早餐、飲品、烘焙及白汁料理之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5053-85500277whole-milk.html) #### [冰糖 (Rock sugar)](https://www.foodno1.com/855-system/food-zoo/4889-85500122rock-sugar.html) 三 17, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)370Food No.1 [![冰糖 Rock sugar](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-313e7f77d5293368dc2a0e463571e7a3.jpg "冰糖 (Rock sugar)")](https://www.foodno1.com/855-system/food-zoo/4889-85500122rock-sugar.html) 冰糖味道清甜純淨，常用於燉湯、糖水、甜品與茶飲，能令甜味更乾淨柔和，不會過於厚重。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/4889-85500122rock-sugar.html) #### [紅棗 (Red Dates)](https://www.foodno1.com/855-system/food-zoo/4832-85500065red-dates.html) 三 15, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)347Food No.1 [![紅棗 Red Dates](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-2960a39adb04fb1fb3aac1e0a88e2ba2.jpg "紅棗 (Red Dates)")](https://www.foodno1.com/855-system/food-zoo/4832-85500065red-dates.html) ❤️ 紅棗 (Red Dates / Jujube) 補中益氣 × 養血安神 × 百果之王 紅棗（大棗）係中式飲食中最常用嘅滋補食材。喺 NFW 飲食邏輯中，佢具有補中益氣、養血安神同緩和藥性嘅功用，被譽為女性與體虛者嘅補血恩物。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/4832-85500065red-dates.html) #### [芝麻醬粉 (Sesame paste powder)](https://www.foodno1.com/855-system/food-zoo/5094-85500318sesame-paste-powder.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)155Food No.1 [![芝麻醬粉 Sesame paste powder](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-a425390abfd6222440f2979d6a694bed.jpg "芝麻醬粉 (Sesame paste powder)")](https://www.foodno1.com/855-system/food-zoo/5094-85500318sesame-paste-powder.html) 芝麻醬粉帶濃郁芝麻香與細緻粉感，常見於沖調飲品、甜品、烘焙及醬料配方之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5094-85500318sesame-paste-powder.html) #### [腐竹 (Bean Curd Stick)](https://www.foodno1.com/855-system/food-zoo/4807-85500040bean-curd-stick.html) 三 15, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)176Food No.1 [![腐竹 Bean Curd Stick](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-fe7698b20e4970e3856b248b63a22257.jpg "腐竹 (Bean Curd Stick)")](https://www.foodno1.com/855-system/food-zoo/4807-85500040bean-curd-stick.html) 🍲 腐竹 (Bean Curd Stick) 豆中之精華 × 清肺化痰 × 濃郁豆香 腐竹係豆漿表面凝結嘅皮膜掛起晾乾而成，係豆製品中嘅精華。喺 NFW 飲食邏輯中，佢具有清熱潤肺、養胃解毒嘅功效，口感層次豐富，深受大眾喜愛。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/4807-85500040bean-curd-stick.html) #### [雪菜 (Preserved snow cabbage)](https://www.foodno1.com/855-system/food-zoo/5032-85500256preserved-snow-cabbage.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)218Food No.1 [![雪菜 Preserved snow cabbage](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-9d0558784ab66e89ee8b40d665a62b15.jpg "雪菜 (Preserved snow cabbage)")](https://www.foodno1.com/855-system/food-zoo/5032-85500256preserved-snow-cabbage.html) 雪菜帶鹹香與菜香，常見於炒肉碎、湯麵、拌飯及家常配菜料理之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5032-85500256preserved-snow-cabbage.html) #### [百頁豆腐 (thousand-layer-tofu)](https://www.foodno1.com/855-system/food-zoo/5250-85500474thousand-layer-tofu.html) 三 18, 2026[食物園 (食材500+)](https://www.foodno1.com/855-system/food-zoo.html)371Food No.1 [![百頁豆腐 thousand-layer-tofu](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-e925e7794c6ff69cf3cd05143a27e1b9.jpg "百頁豆腐 (thousand-layer-tofu)")](https://www.foodno1.com/855-system/food-zoo/5250-85500474thousand-layer-tofu.html) 百頁豆腐質地彈嫩，吸汁力強，常見於火鍋、炒菜、炆煮及家常豆製品料理之中。 [點 看 >> 食譜](https://www.foodno1.com/855-system/food-zoo/5250-85500474thousand-layer-tofu.html) #### [NFW #12｜成日想食辣／重口味](https://www.foodno1.com/855-system/daily-nfw33/4690-nfw-12-spicy-craving.html) 十二 10, 2025[33種《日常小不舒服》](https://www.foodno1.com/855-system/daily-nfw33.html)487Food No.1 [![成日想食辣 圖示](https://www.foodno1.com/images/thumbnails/raxo/rrla/tb-w150-fit-int-37b27f3519e91a889de540b37bd508b6.jpg "NFW #12｜成日想食辣／重口味")](https://www.foodno1.com/855-system/daily-nfw33/4690-nfw-12-spicy-craving.html) 🌶 NFW-12｜成日想食辣／濃味，愈重口愈開心 頻率： 一諗起食嘢就想起火鍋、麻辣、濃味炸物主題分類： 🍽 腸胃 × 味覺 × 飲食習慣 無論中午定晚餐，都特別想食辣雞煲、麻辣麵、重口味外賣。 清淡嘢食覺得「好似冇味」，食唔落。😮‍💨… [點 看 >> 食譜](https://www.foodno1.com/855-system/daily-nfw33/4690-nfw-12-spicy-craving.html)