{"id":14307,"date":"2021-08-04T15:45:46","date_gmt":"2021-08-04T18:45:46","guid":{"rendered":"https:\/\/mindthegraph.com\/blog\/?p=14307"},"modified":"2023-01-05T14:51:15","modified_gmt":"2023-01-05T17:51:15","slug":"brain-food-reduce-cognitive-decline-with-a-colorful-diet","status":"publish","type":"post","link":"https:\/\/mindthegraph.com\/blog\/cs\/mozek-potraviny-snizit-kognitivni-upadek-s-barevnou-dietou\/","title":{"rendered":"Potrava pro mozek: Sni\u017ete \u00fabytek kognitivn\u00edch funkc\u00ed pomoc\u00ed pestr\u00e9 stravy."},"content":{"rendered":"

Zdrav\u00e9 potraviny pro mozek<\/strong><\/h2>\n\n\n\n

V\u011bdci zjistili, \u017ee lid\u00e9, kte\u0159\u00ed denn\u011b konzumuj\u00ed alespo\u0148 polovinu porce potravin bohat\u00fdch na flavonoidy, jako jsou nap\u0159. jahody, citrusov\u00e9 plody a papriky.<\/strong>, se zd\u00e1, \u017ee se u nich sni\u017euje riziko zhor\u0161en\u00ed kognitivn\u00edch funkc\u00ed.<\/p>\n\n\n\n

Nejv\u011bt\u0161\u00ed protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky mohou m\u00edt ve studii flavonoidy flavonov\u00e9ho i antokyaninov\u00e9ho typu. V t\u00e9to studii bylo jejich c\u00edlem zjistit, zda flavonoidy ve strav\u011b souvisej\u00ed se subjektivn\u00edm zhor\u0161en\u00edm kognitivn\u00edch funkc\u00ed (SCD).<\/p>\n\n\n\n

Pod\u00edvejte se na Galerie Mind the Graph<\/a> ilustrace souvisej\u00edc\u00ed s t\u00e9matem tohoto p\u0159\u00edsp\u011bvku. Klikn\u011bte na obr\u00e1zek n\u00ed\u017ee!<\/p>\n\n\n\n

\"Ilustrace<\/a><\/figure>\n\n\n\n

Barevn\u00fd p\u0159\u00edb\u011bh o j\u00eddle<\/strong><\/h2>\n\n\n\n

Flavonoidy jsou zn\u00e1m\u00e9 jako siln\u00e9 antioxidanty a jsou to p\u0159\u00edrodn\u00ed slou\u010deniny obsa\u017een\u00e9 v rostlin\u00e1ch.<\/p>\n\n\n\n

Tyto slou\u010deniny se objevuj\u00ed tak\u00e9 ve v\u00edn\u011b, \u010daji a \u010dokol\u00e1d\u011b. Pomoc\u00ed flavonoid\u016f m\u016f\u017eete sv\u00e9 t\u011blo chr\u00e1nit p\u0159ed ka\u017edodenn\u00edmi toxiny.<\/p>\n\n\n\n

Flavonoidy lze rozd\u011blit do r\u016fzn\u00fdch podskupin podle toho, zda je jejich benzenov\u00fd kruh p\u0159ipojen k uhl\u00edkov\u00e9mu kruhu nebo jakou desaturac\u00ed a oxidac\u00ed uhl\u00edkov\u00fd kruh pro\u0161el. <\/p>\n\n\n\n

Podskupiny jsou flavony, flavonoly, flavanony, flavanonoly, katechiny a antokyany a chalkony.<\/p>\n\n\n\n

V\u00fdzkumn\u00edci t\u00e9to studie se domn\u00edvaj\u00ed, \u017ee flavonoidy jsou siln\u00e9 antioxidanty, kter\u00e9 pom\u00e1haj\u00ed zpomalovat \u00fabytek kognitivn\u00edch funkc\u00ed souvisej\u00edc\u00ed se st\u00e1rnut\u00edm. <\/p>\n\n\n\n

Tato studie prok\u00e1zala, \u017ee zm\u011bna stravy m\u016f\u017ee sn\u00ed\u017eit pokles kognitivn\u00edch funkc\u00ed a\u017e o 20 a\u017e 25 procent.<\/p>\n\n\n\n

Seznam potravin pro mozek<\/strong><\/h2>\n\n\n\n

Flavonoidy byly nav\u00edc studov\u00e1ny jednotliv\u011b. Flavony, p\u0159irozen\u011b se vyskytuj\u00edc\u00ed slou\u010deniny obsa\u017een\u00e9 v ko\u0159en\u00ed a oran\u017eov\u00e9m nebo \u017elut\u00e9m ovoci a zelenin\u011b, vykazovaly nejv\u011bt\u0161\u00ed p\u0159\u00ednos pro kognitivn\u00ed funkce, podobn\u011b jako sn\u00ed\u017een\u00ed rizika poklesu kognitivn\u00edch funkc\u00ed o t\u0159i a\u017e \u010dty\u0159i roky.<\/p>\n\n\n\n

Ka\u017ed\u00e1 porce 100 g pep\u0159<\/strong> obsahuje p\u0159ibli\u017en\u011b 5 mg flavon\u016f. Zdrojem antokyaninu je nap\u0159. bor\u016fvky, t\u0159e\u0161n\u011b a ostru\u017einy.<\/strong>. Ka\u017ed\u00e1 100gramov\u00e1 porce bor\u016fvek obsahuje p\u0159ibli\u017en\u011b 164 mg antokyan\u016f.<\/p>\n\n\n\n

Studie se z\u00fa\u010dastnilo 49 493 \u017een a 27 842 mu\u017e\u016f, kter\u00fdm bylo v dob\u011b zah\u00e1jen\u00ed studie v pr\u016fm\u011bru 48 a 51 let. Lid\u00e9, kte\u0159\u00ed byli sledov\u00e1ni v\u00edce ne\u017e 20 let, odpov\u00eddali na n\u011bkolik dotazn\u00edk\u016f o frekvenci stravov\u00e1n\u00ed. <\/p>\n\n\n\n

Ka\u017ed\u00fd typ flavonoidu byl vyd\u011blen jeho \u010detnost\u00ed, aby se vypo\u010d\u00edtal jeho p\u0159\u00edjem. B\u011bhem studie ka\u017ed\u00fd \u00fa\u010dastn\u00edk dvakr\u00e1t hodnotil sv\u00e9 vlastn\u00ed kognitivn\u00ed schopnosti, v\u010detn\u011b: \"\u0158ekl\/a byste, \u017ee m\u00e1te pot\u00ed\u017ee se vzpom\u00edn\u00e1n\u00edm na ned\u00e1vn\u00e9 ud\u00e1losti?\" a \"Je pro v\u00e1s obt\u00ed\u017en\u00e9 vybavit si kr\u00e1tk\u00fd seznam polo\u017eek?\".<\/p>\n\n\n\n

P\u0159i pou\u017eit\u00ed OTP se pam\u011b\u0165 posuzuje ve f\u00e1zi, kdy u\u017e \u010dlov\u011bk utrp\u011bl dostate\u010dnou ztr\u00e1tu pam\u011bti, aby v\u011bd\u011bl, \u017ee m\u00e1 probl\u00e9my, ale ne nutn\u011b natolik z\u00e1va\u017en\u00e9, aby je mohl odhalit screeningov\u00fd test.<\/p>\n\n\n\n

Podle studie lid\u00e9 s nejvy\u0161\u0161\u00ed 20% spot\u0159ebou flavonoid\u016f konzumovali p\u0159ibli\u017en\u011b 600 miligram\u016f (mg) denn\u011b, zat\u00edmco lid\u00e9 s nejni\u017e\u0161\u00ed 20% konzumovali p\u0159ibli\u017en\u011b 150 mg denn\u011b. Ve studi\u00edch upravuj\u00edc\u00edch faktory souvisej\u00edc\u00ed s v\u011bkem a v\u00fd\u017eivou byly flavonoidy spojeny s ni\u017e\u0161\u00edm rizikem poklesu kognitivn\u00edch funkc\u00ed. Vlastn\u00ed hl\u00e1\u0161en\u00fd pokles kognitivn\u00edch funkc\u00ed byl 20% ni\u017e\u0161\u00ed ve skupin\u011b konzument\u016f s vysok\u00fdm obsahem flavonoid\u016f ne\u017e ve skupin\u011b konzument\u016f s n\u00edzk\u00fdm obsahem flavonoid\u016f.<\/p>\n\n\n\n

\u00da\u010dastn\u00edci studie, kte\u0159\u00ed dos\u00e1hli nejlep\u0161\u00edch v\u00fdsledk\u016f, jedli v pr\u016fm\u011bru p\u016fl porce citrusov\u00fdch plod\u016f denn\u011b, v\u010detn\u011b pomeran\u010de, grapefruity, grapefruitov\u00fd d\u017eus, hru\u0161ky a jablka.<\/strong>. K tomuto \u00fa\u010dinku mohou p\u0159isp\u00edvat i jin\u00e9 fytochemik\u00e1lie, ale pro dlouhodob\u00fd neuroprotektivn\u00ed \u00fa\u010dinek se zd\u00e1 b\u00fdt strava bohat\u00e1 na flavonoidy, zejm\u00e9na flavony a antokyany, dobr\u00fdm n\u00e1padem.<\/p>\n\n\n\n

\"zelenina<\/a>
Zdroj obr\u00e1zku: Unsplash<\/a> podle Tom Brunberg<\/a>.<\/figcaption><\/figure>\n\n\n\n

Ochrann\u00fd vztah s flavonoidy je mo\u017en\u00e9 vytvo\u0159it kdykoli, proto\u017ee v\u00fdzkum ukazuje, \u017ee nez\u00e1le\u017e\u00ed na tom, kdy byly slou\u010deniny zavedeny. Tak\u017ee se do toho pus\u0165te a jezte a pijte v\u0161echno to barevn\u00e9 ovoce a zeleninu.<\/p>\n\n\n\n

V\u00edce informac\u00ed o tomto objevu najdete v n\u00ed\u017ee uveden\u00fdch odkazech.<\/p>\n\n\n\n

Yeh, Tian-Shin a kol. \"Dlouhodob\u00fd p\u0159\u00edjem b\u00edlkovin ve strav\u011b a subjektivn\u00ed zhor\u0161en\u00ed kognitivn\u00edch funkc\u00ed u mu\u017e\u016f a \u017een v USA.\" The American Journal of Clinical Nutrition (2021)<\/a>. DOI: 10.1212\/WNL.0000000000012454<\/p>","protected":false},"excerpt":{"rendered":"

Zdrav\u00e9 potraviny pro mozek V\u011bdci zjistili, \u017ee lid\u00e9, kte\u0159\u00ed denn\u011b konzumuj\u00ed alespo\u0148 polovinu porce potravin bohat\u00fdch na flavonoidy, jako jsou jahody, citrusov\u00e9 plody a papriky, maj\u00ed ni\u017e\u0161\u00ed riziko poklesu kognitivn\u00edch funkc\u00ed. Nejv\u011bt\u0161\u00ed protiz\u00e1n\u011btliv\u00e9 \u00fa\u010dinky mohou m\u00edt podle studie flavonoidy jak flavonov\u00e9ho, tak antokyaninov\u00e9ho typu. V t\u00e9to studii [...]<\/p>","protected":false},"author":18,"featured_media":14312,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[959,28],"tags":[833,834,835,836,554],"yoast_head":"\nBrain Food: Reduce Cognitive Decline With a Colorful Diet - MTG<\/title>\n<meta name=\"description\" content=\"Our brain needs healthy food to maintain its best level of cognitive activity. But, which foods are these? 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