{"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\/da\/hjernemad-reducer-kognitiv-svaekkelse-med-en-farverig-diaet\/","title":{"rendered":"Mad til hjernen: Reducer kognitiv tilbagegang med en farverig kost"},"content":{"rendered":"

Hjernesund mad<\/strong><\/h2>\n\n\n\n

Forskere har opdaget, at mennesker, der indtager mindst en halv portion flavonoidrige f\u00f8devarer hver dag, som f.eks. jordb\u00e6r, citrusfrugter og peberfrugter<\/strong>ser ud til at have en reduceret risiko for kognitiv tilbagegang.<\/p>\n\n\n\n

Flavonoider af b\u00e5de flavon- og anthocyanintypen kan have de st\u00f8rste antiinflammatoriske virkninger i unders\u00f8gelsen. I dette studie var deres m\u00e5l at unders\u00f8ge, om flavonoider i kosten er relateret til subjektiv kognitiv tilbagegang (SCD).<\/p>\n\n\n\n

Tjek ud Mind the Graph Gallery<\/a> illustrationer relateret til emnet for dette blogindl\u00e6g. Klik p\u00e5 billedet nedenfor!<\/p>\n\n\n\n

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

En farverig historie om mad<\/strong><\/h2>\n\n\n\n

Flavonoider er kendt som kraftige antioxidanter og er naturlige forbindelser, der findes i planter.<\/p>\n\n\n\n

Disse forbindelser findes ogs\u00e5 i vin, te og chokolade. Du kan beskytte din krop mod hverdagens giftstoffer med flavonoider.<\/p>\n\n\n\n

Et flavonoid kan inddeles i forskellige undergrupper, afh\u00e6ngigt af om benzenringen er bundet til kulstofringen, eller hvor meget desaturering og oxidation kulstofringen har gennemg\u00e5et. <\/p>\n\n\n\n

Undergrupperne er flavoner, flavonoler, flavanoner, flavanonoler, catechiner og anthocyaniner samt chalkoner.<\/p>\n\n\n\n

Forskerne bag denne unders\u00f8gelse mener, at flavonoider er potente antioxidanter, der hj\u00e6lper med at bremse aldringsrelateret kognitiv tilbagegang. <\/p>\n\n\n\n

Denne unders\u00f8gelse viste, at kost\u00e6ndringer kan reducere kognitiv tilbagegang med s\u00e5 meget som 20 til 25 procent.<\/p>\n\n\n\n

Liste over f\u00f8devarer til hjernen<\/strong><\/h2>\n\n\n\n

Derudover blev flavonoider unders\u00f8gt individuelt. Flavoner, naturligt forekommende forbindelser, der findes i krydderier og orange eller gule frugter og gr\u00f8ntsager, viste de st\u00f8rste fordele for den kognitive funktion, svarende til at reducere risikoen for kognitiv tilbagegang med tre til fire \u00e5r.<\/p>\n\n\n\n

Hver portion p\u00e5 100 g af peber<\/strong> indeholder ca. 5 mg flavoner. En kilde til anthocyanin kan findes i bl\u00e5b\u00e6r, kirseb\u00e6r og bromb\u00e6r<\/strong>. En portion bl\u00e5b\u00e6r p\u00e5 100 gram indeholder ca. 164 mg anthocyaniner.<\/p>\n\n\n\n

Unders\u00f8gelsen omfattede 49.493 kvinder og 27.842 m\u00e6nd, der i gennemsnit var 48 og 51 \u00e5r, da unders\u00f8gelsen startede. Efter mere end 20 \u00e5r besvarede deltagerne flere sp\u00f8rgeskemaer om f\u00f8devarernes hyppighed. <\/p>\n\n\n\n

Hver type flavonoid blev divideret med sin hyppighed for at beregne indtaget. I l\u00f8bet af unders\u00f8gelsen evaluerede hver deltager sine egne kognitive evner to gange, herunder: \"Vil du sige, at du har sv\u00e6rt ved at huske nylige begivenheder?\" og \"Har du sv\u00e6rt ved at huske en kort liste af ting?\"<\/p>\n\n\n\n

At bruge OTP indeb\u00e6rer at vurdere en persons hukommelse p\u00e5 et tidspunkt, hvor vedkommende har lidt nok hukommelsestab til at vide, at han eller hun har problemer, men ikke n\u00f8dvendigvis alvorligt nok til, at en screeningstest kan opdage det.<\/p>\n\n\n\n

If\u00f8lge unders\u00f8gelsen indtog personer i den h\u00f8jeste 20%-gruppe af flavonoider ca. 600 milligram (mg) om dagen, mens personer i den laveste 20%-gruppe indtog ca. 150 mg dagligt. I unders\u00f8gelser, hvor man justerede for faktorer relateret til alder og ern\u00e6ring, var flavonoider forbundet med en lavere risiko for kognitiv tilbagegang. Selvrapporteret kognitiv tilbagegang var 20% lavere i gruppen af h\u00f8jforbrugere af flavonoider end i gruppen af lavforbrugere af flavonoider.<\/p>\n\n\n\n

De deltagere i unders\u00f8gelsen, der opn\u00e5ede de bedste resultater, spiste i gennemsnit en halv portion citrusfrugter om dagen, herunder Appelsiner, grapefrugter, grapefrugtjuice, p\u00e6rer og \u00e6bler.<\/strong>. Andre fytokemikalier kan bidrage til denne effekt, men for at opn\u00e5 langsigtede neurobeskyttende fordele virker en kost rig p\u00e5 flavonoider, is\u00e6r flavoner og anthocyaniner, som en god id\u00e9.<\/p>\n\n\n\n

\"udstilling<\/a>
Billedkilde: Unsplash<\/a> af Tom Brunberg<\/a>.<\/figcaption><\/figure>\n\n\n\n

Det er muligt at etablere et beskyttende forhold til flavonoider p\u00e5 et hvilket som helst tidspunkt, da forskning viser, at det ikke betyder noget, hvorn\u00e5r forbindelserne blev introduceret. S\u00e5 kom i gang med at spise og drikke alle de farverige frugter og gr\u00f8ntsager.<\/p>\n\n\n\n

Du kan l\u00e6re mere om denne opdagelse ved at tjekke referencerne nedenfor.<\/p>\n\n\n\n

Yeh, Tian-Shin, et al. \"Langvarigt proteinindtag i kosten og subjektiv kognitiv tilbagegang hos amerikanske m\u00e6nd og kvinder.\" The American Journal of Clinical Nutrition (2021)<\/a>. DOI: 10.1212\/WNL.0000000000012454<\/p>","protected":false},"excerpt":{"rendered":"

Hjernesunde f\u00f8devarer Forskere har opdaget, at mennesker, der spiser mindst en halv portion flavonoidrige f\u00f8devarer hver dag, s\u00e5som jordb\u00e6r, citrusfrugter og peberfrugter, ser ud til at have en nedsat risiko for kognitiv tilbagegang. Flavonoider af b\u00e5de flavon- og anthocyanintypen kan have de st\u00f8rste antiinflammatoriske virkninger i unders\u00f8gelsen. I denne [...]<\/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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