{"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\/et\/aju-toit-vahenda-kognitiivset-langust-varvilise-dieediga\/","title":{"rendered":"Aju toit: V\u00e4hendada kognitiivset langust v\u00e4rvilise dieedi abil"},"content":{"rendered":"

Aju tervislikud toidud<\/strong><\/h2>\n\n\n\n

Teadlased on avastanud, et inimesed, kes tarbivad iga p\u00e4ev v\u00e4hemalt pool portsjonit flavonoidirikkaid toiduaineid, nagu n\u00e4iteks maasikad, tsitrusviljad ja paprika.<\/strong>, n\u00e4ib olevat v\u00e4henenud risk kognitiivse languse tekkeks.<\/p>\n\n\n\n

Nii flavooni kui ka antots\u00fcaniini t\u00fc\u00fcpi flavonoididel v\u00f5ib olla uuringus suurim p\u00f5letikuvastane toime. K\u00e4esolevas uuringus oli nende eesm\u00e4rk uurida, kas toiduga saadavad flavonoidid on seotud subjektiivse kognitiivse langusega (SCD).<\/p>\n\n\n\n

Vaadake Mind the Graph galerii<\/a> selle blogipostituse teemaga seotud illustratsioonid. Kl\u00f5psake alloleval pildil!<\/p>\n\n\n\n

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

V\u00e4rvikas lugu toidust<\/strong><\/h2>\n\n\n\n

Tuntud kui v\u00f5imsad antioks\u00fcdandid, flavonoidid on taimedes leiduvad looduslikud \u00fchendid.<\/p>\n\n\n\n

Neid \u00fchendeid leidub ka veinis, tees ja \u0161okolaadis. Flavonoididega saate kaitsta oma keha igap\u00e4evaste toksiinide eest.<\/p>\n\n\n\n

Flavonoidi v\u00f5ib jagada erinevatesse alar\u00fchmadesse s\u00f5ltuvalt sellest, kas selle benseenir\u00f5ngas on seotud s\u00fcsinikuringiga v\u00f5i kui palju on s\u00fcsinikuring desaturatsiooni ja oks\u00fcdatsiooni l\u00e4binud. <\/p>\n\n\n\n

Alar\u00fchmad on flavoonid, flavonoolid, flavanoonid, flavanoonid, katehhiinid ja antots\u00fcaniinid ning kalkoonid.<\/p>\n\n\n\n

Selle uuringu teadlased usuvad, et flavonoidid on tugevad antioks\u00fcdandid, mis aitavad aeglustada vananemisega seotud kognitiivset langust. <\/p>\n\n\n\n

See uuring t\u00f5estas, et toitumise muutmine v\u00f5ib v\u00e4hendada kognitiivset langust koguni 20-25 protsenti.<\/p>\n\n\n\n

Loetelu aju toiduainetest<\/strong><\/h2>\n\n\n\n

Lisaks uuriti flavonoide individuaalselt. Flavoonid, looduslikult esinevad \u00fchendid, mida leidub v\u00fcrtsides ning oran\u017eides v\u00f5i kollastes puu- ja k\u00f6\u00f6giviljades, n\u00e4itasid k\u00f5ige suuremat kasu kognitiivsetele funktsioonidele, mis sarnaneb kognitiivse languse riski v\u00e4hendamisele kolme kuni nelja aasta v\u00f5rra.<\/p>\n\n\n\n

Iga 100g portsjon pipar<\/strong> sisaldab umbes 5 mg flavoone. Antots\u00fcaniini allikas v\u00f5ib leida j\u00e4rgmistes ainetes mustikad, kirsid ja murakad.<\/strong>. Igas 100 grammi mustikate portsjonis on umbes 164 mg antots\u00fcaane.<\/p>\n\n\n\n

Uuringus osales 49 493 naist ja 27 842 meest, kes olid uuringu alguses keskmiselt 48 ja 51-aastased. Enam kui 20 aasta jooksul vastasid inimesed mitmele toidutarbimise sageduse k\u00fcsimustikule. <\/p>\n\n\n\n

Iga flavonoidi t\u00fc\u00fcp jagati selle sagedusega, et arvutada selle tarbimine. Uuringu k\u00e4igus hindas iga osaleja oma kognitiivseid v\u00f5imeid kaks korda, sealhulgas: \"Kas te \u00fctleksite, et teil on raskusi hiljutiste s\u00fcndmuste meenutamisega?\" ja \"Kas teil on raske meelde tuletada l\u00fchikesi asju?\".<\/p>\n\n\n\n

OTP kasutamine h\u00f5lmab inimese m\u00e4lu hindamist selles etapis, kui ta on kannatanud piisavalt palju m\u00e4lukaotust, et teada saada, et tal on probleeme, kuid mitte tingimata piisavalt t\u00f5siseid, et s\u00f5eltestiga tuvastada.<\/p>\n\n\n\n

Uuringu kohaselt tarbisid flavonoidide tarbimise k\u00f5rgeima 20%-ga inimesed ligikaudu 600 milligrammi (mg) p\u00e4evas, samas kui madalaima 20%-ga inimesed tarbisid umbes 150 mg p\u00e4evas. Uuringutes, milles kohandati vanuse ja toitumisega seotud tegureid, olid flavonoidid seotud v\u00e4iksema kognitiivse languse riskiga. Eneseraporteeritud kognitiivne langus oli 20% k\u00f5rge flavonoidide tarbimise grupis madalam kui madala flavonoidide tarbimise grupis.<\/p>\n\n\n\n

Uuringus osalejad, kes saavutasid parimad tulemused, s\u00f5id keskmiselt pool portsjonit tsitrusvilju p\u00e4evas, sealhulgas apelsinid, greibid, greibimahl, pirnid ja \u00f5unad.<\/strong>. Sellele m\u00f5jule v\u00f5ivad kaasa aidata ka teised f\u00fctokemikaalid, kuid pikaajalise neuroprotektiivse kasu saamiseks tundub, et toitumine, mis on rikas flavonoidide, eriti flavoonide ja antots\u00fcaniinide poolest, on hea m\u00f5te.<\/p>\n\n\n\n

\"k\u00f6\u00f6giviljade<\/a>
Pildi allikas: Unsplash<\/a> poolt Tom Brunberg<\/a>.<\/figcaption><\/figure>\n\n\n\n

Flavonoididega on v\u00f5imalik luua kaitsev suhe igal ajal, sest uuringud n\u00e4itavad, et see ei ole oluline s\u00f5ltumata sellest, millal \u00fchendid kasutusele v\u00f5eti. Nii et asuge tegutsema ja s\u00f6\u00f6ge ja jooge k\u00f5iki neid v\u00e4rvilisi puu- ja k\u00f6\u00f6givilju.<\/p>\n\n\n\n

Selle avastuse kohta saate rohkem teada, kui vaatate allpool olevaid viiteid.<\/p>\n\n\n\n

Yeh, Tian-Shin, et al. \"Long-term dietary protein intake and subjective cognitive decline in US men and women\" (Pikaajaline toiduvalgu tarbimine ja subjektiivne kognitiivne langus USA meestel ja naistel). The American Journal of Clinical Nutrition (2021)<\/a>. DOI: 10.1212\/WNL.0000000000012454<\/p>","protected":false},"excerpt":{"rendered":"

Aju tervisele kasulikud toidud Teadlased on avastanud, et inimestel, kes tarbivad iga p\u00e4ev v\u00e4hemalt pool portsjonit flavonoidirikkaid toiduaineid, nagu maasikad, tsitrusviljad ja paprika, n\u00e4ib olevat v\u00e4iksem risk kognitiivse languse tekkeks. Nii flavoonide kui ka antots\u00fcaniinide t\u00fc\u00fcpi flavonoididel v\u00f5ib uuringus olla k\u00f5ige suurem p\u00f5letikuvastane m\u00f5ju. Selles [...]<\/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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