{"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\/lt\/smegenu-maistas-sumazina-pazintiniu-funkciju-nuosmuki-su-spalvinga-dieta\/","title":{"rendered":"Smegen\u0173 maistas: Suma\u017einkite kognityvini\u0173 geb\u0117jim\u0173 silpn\u0117jim\u0105 naudodami spalving\u0105 mityb\u0105."},"content":{"rendered":"

Smegenis sveiki maisto produktai<\/strong><\/h2>\n\n\n\n

Mokslininkai nustat\u0117, kad \u017emon\u0117s, kurie kasdien suvalgo bent pus\u0119 porcijos flavonoid\u0173 turin\u010di\u0173 maisto produkt\u0173, pvz. bra\u0161k\u0117s, citrusiniai vaisiai ir paprikos.<\/strong>, atrodo, kad suma\u017e\u0117ja kognityvini\u0173 funkcij\u0173 silpn\u0117jimo rizika.<\/p>\n\n\n\n

Tyrimo metu did\u017eiausiu prie\u0161u\u017edegiminiu poveikiu gali pasi\u017eym\u0117ti tiek flavon\u0173, tiek antocianin\u0173 tipo flavonoidai. \u0160iuo tyrimu siekta i\u0161siai\u0161kinti, ar su maistu gaunami flavonoidai susij\u0119 su subjektyviu pa\u017einimo funkcij\u0173 pablog\u0117jimu (SKP).<\/p>\n\n\n\n

Patikrinkite Mind the Graph galerija<\/a> iliustracijos, susijusios su \u0161io tinklara\u0161\u010dio tema. Spustel\u0117kite \u017eemiau esant\u012f paveiksl\u0117l\u012f!<\/p>\n\n\n\n

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

Spalvinga istorija apie maist\u0105<\/strong><\/h2>\n\n\n\n

Flavonoidai yra nat\u016bral\u016bs junginiai, kuri\u0173 randama augaluose, \u017einomi kaip galingi antioksidantai.<\/p>\n\n\n\n

\u0160i\u0173 jungini\u0173 taip pat yra vyne, arbatoje ir \u0161okolade. Flavonoidai gali apsaugoti j\u016bs\u0173 organizm\u0105 nuo kasdieni\u0173 toksin\u0173.<\/p>\n\n\n\n

Flavonoidai gali b\u016bti skirstomi \u012f skirtingus pogrupius, priklausomai nuo to, ar j\u0173 benzeno \u017eiedas yra prijungtas prie anglies \u017eiedo arba kiek desat\u016bracijos ir oksidacijos patyr\u0117 anglies \u017eiedas. <\/p>\n\n\n\n

\u0160ie pogrupiai yra flavonai, flavonoliai, flavanonai, flavanonoliai, katechinai, antocianinai ir chalkonai.<\/p>\n\n\n\n

\u0160io tyrimo tyr\u0117jai mano, kad flavonoidai yra stipr\u016bs antioksidantai, padedantys sul\u0117tinti su sen\u0117jimu susijus\u012f pa\u017einimo funkcij\u0173 silpn\u0117jim\u0105. <\/p>\n\n\n\n

\u0160is tyrimas \u012frod\u0117, kad mitybos poky\u010diai gali suma\u017einti kognityvini\u0173 geb\u0117jim\u0173 silpn\u0117jim\u0105 net 20-25 proc.<\/p>\n\n\n\n

Smegen\u0173 maisto produkt\u0173 s\u0105ra\u0161as<\/strong><\/h2>\n\n\n\n

Be to, flavonoidai buvo tiriami atskirai. Flavonai - nat\u016braliai prieskoniuose, oran\u017einiuose ar geltonuose vaisiuose ir dar\u017eov\u0117se esantys junginiai - tur\u0117jo did\u017eiausi\u0105 poveik\u012f pa\u017einimo funkcijoms, pana\u0161\u0173 \u012f pa\u017einimo funkcij\u0173 pablog\u0117jimo rizikos suma\u017einim\u0105 per trejus-ketverius metus.<\/p>\n\n\n\n

Kiekviena 100 g porcija pipirai<\/strong> yra apie 5 mg flavon\u0173. Antocianin\u0173 \u0161altinis yra m\u0117lyn\u0117s, vy\u0161nios ir gervuog\u0117s<\/strong>. Kiekvienoje 100 g m\u0117lyni\u0173 porcijoje yra apie 164 mg antocianin\u0173.<\/p>\n\n\n\n

Tyrime dalyvavo 49 493 moterys ir 27 842 vyrai, kuri\u0173 am\u017eiaus vidurkis tyrimo prad\u017eioje buvo 48 ir 51 metai. Daugiau nei 20 met\u0173 \u017emon\u0117s atsakin\u0117jo \u012f kelis maisto da\u017enumo klausimynus. <\/p>\n\n\n\n

Kiekvienos r\u016b\u0161ies flavonoid\u0173 kiekis buvo padalytas i\u0161 j\u0173 vartojimo da\u017enio, kad b\u016bt\u0173 apskai\u010diuotas j\u0173 suvartojimas. Tyrimo metu kiekvienas dalyvis du kartus vertino savo pa\u017eintinius geb\u0117jimus, \u012fskaitant: \"Ar gal\u0117tum\u0117te pasakyti, kad jums sunku prisiminti nesenus \u012fvykius?\" ir \"Ar jums sunku prisiminti trump\u0105 daikt\u0173 s\u0105ra\u0161\u0105?\".<\/p>\n\n\n\n

Naudojant OTP vertinama asmens atmintis tuo metu, kai jis jau yra pakankamai prarad\u0119s atmint\u012f, kad suprast\u0173, jog turi problem\u0173, ta\u010diau neb\u016btinai pakankamai rimt\u0173, kad jas b\u016bt\u0173 galima nustatyti atliekant atrankin\u012f test\u0105.<\/p>\n\n\n\n

Tyrimo duomenimis, \u017emon\u0117s, kuri\u0173 20% suvartojam\u0173 flavonoid\u0173 kiekis buvo did\u017eiausias, per dien\u0105 suvartojo apie 600 miligram\u0173 (mg), o \u017emon\u0117s, kuri\u0173 20% buvo ma\u017eiausias, per dien\u0105 suvartojo apie 150 mg. Tyrimuose, kuriuose buvo koreguojami su am\u017eiumi ir mityba susij\u0119 veiksniai, flavonoidai buvo siejami su ma\u017eesne pa\u017einimo funkcij\u0173 pablog\u0117jimo rizika. Savaranki\u0161kai nustatytas pa\u017einimo funkcij\u0173 pablog\u0117jimas buvo 20% ma\u017eesnis daug flavonoid\u0173 vartojan\u010di\u0173 asmen\u0173 grup\u0117je nei ma\u017eai flavonoid\u0173 vartojan\u010di\u0173 asmen\u0173 grup\u0117je.<\/p>\n\n\n\n

Geriausi\u0173 rezultat\u0173 pasiek\u0119 tyrimo dalyviai per dien\u0105 vidutini\u0161kai suvalgydavo pus\u0119 porcijos citrusini\u0173 vaisi\u0173, \u012fskaitant apelsinai, greipfrutai, greipfrut\u0173 sultys, kriau\u0161\u0117s ir obuoliai.<\/strong>. Prie \u0161io poveikio gali prisid\u0117ti ir kitos fitochemin\u0117s med\u017eiagos, ta\u010diau norint u\u017etikrinti ilgalaik\u012f neuroprotekcin\u012f poveik\u012f, verta rinktis mityb\u0105, kurioje gausu flavonoid\u0173, ypa\u010d flavon\u0173 ir antocianin\u0173.<\/p>\n\n\n\n

\"dar\u017eovi\u0173<\/a>
Vaizdo \u0161altinis: Unsplash<\/a> pagal Tomas Brunbergas<\/a>.<\/figcaption><\/figure>\n\n\n\n

Apsaugin\u012f ry\u0161\u012f su flavonoidais galima u\u017emegzti bet kuriuo metu, nes tyrimai rodo, kad nesvarbu, kada junginiai buvo prad\u0117ti vartoti. Taigi imkit\u0117s darbo ir valgykite bei gerkite visus tuos spalvingus vaisius ir dar\u017eoves.<\/p>\n\n\n\n

Daugiau apie \u0161\u012f atradim\u0105 galite su\u017einoti per\u017ei\u016br\u0117j\u0119 toliau pateiktas nuorodas.<\/p>\n\n\n\n

Yeh, Tian-Shin ir kt. \"Ilgalaikis baltym\u0173 vartojimas su maistu ir subjektyvus JAV vyr\u0173 ir moter\u0173 pa\u017einimo funkcij\u0173 pablog\u0117jimas\". The American Journal of Clinical Nutrition (2021)<\/a>. DOI: 10.1212\/WNL.0000000000012454<\/p>","protected":false},"excerpt":{"rendered":"

Smegenims naudingi maisto produktai Mokslininkai nustat\u0117, kad \u017emon\u0117ms, kurie kasdien suvalgo bent pus\u0119 porcijos flavonoid\u0173 turin\u010di\u0173 maisto produkt\u0173, pavyzd\u017eiui, bra\u0161ki\u0173, citrusini\u0173 vaisi\u0173 ir paprik\u0173, suma\u017e\u0117ja kognityvini\u0173 funkcij\u0173 silpn\u0117jimo rizika. Tyrimo metu nustatyta, kad did\u017eiausiu prie\u0161u\u017edegiminiu poveikiu gali pasi\u017eym\u0117ti tiek flavono, tiek antocianino tipo flavonoidai. \u0160iame tyrime [...]<\/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? Check out this list.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mindthegraph.com\/blog\/lt\/smegenu-maistas-sumazina-pazintiniu-funkciju-nuosmuki-su-spalvinga-dieta\/\" \/>\n<meta property=\"og:locale\" content=\"lt_LT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Brain Food: Reduce Cognitive Decline With a Colorful Diet\" \/>\n<meta property=\"og:description\" content=\"Our brain needs healthy food to maintain its best level of cognitive activity. But, which foods are these? Check out this list.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mindthegraph.com\/blog\/lt\/smegenu-maistas-sumazina-pazintiniu-funkciju-nuosmuki-su-spalvinga-dieta\/\" \/>\n<meta property=\"og:site_name\" content=\"Mind the Graph Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-04T18:45:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-05T17:51:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mindthegraph.com\/blog\/wp-content\/uploads\/2021\/08\/decline-facebook.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1340\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bruna Soldera\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:title\" content=\"Brain Food: Reduce Cognitive Decline With a Colorful Diet\" \/>\n<meta name=\"twitter:image\" content=\"https:\/\/mindthegraph.com\/blog\/wp-content\/uploads\/2021\/08\/reduce-cognitive-decline-twitter.jpg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bruna Soldera\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Brain Food: Reduce Cognitive Decline With a Colorful Diet - MTG","description":"Our brain needs healthy food to maintain its best level of cognitive activity. But, which foods are these? Check out this list.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/mindthegraph.com\/blog\/lt\/smegenu-maistas-sumazina-pazintiniu-funkciju-nuosmuki-su-spalvinga-dieta\/","og_locale":"lt_LT","og_type":"article","og_title":"Brain Food: Reduce Cognitive Decline With a Colorful Diet","og_description":"Our brain needs healthy food to maintain its best level of cognitive activity. But, which foods are these? Check out this list.","og_url":"https:\/\/mindthegraph.com\/blog\/lt\/smegenu-maistas-sumazina-pazintiniu-funkciju-nuosmuki-su-spalvinga-dieta\/","og_site_name":"Mind the Graph Blog","article_published_time":"2021-08-04T18:45:46+00:00","article_modified_time":"2023-01-05T17:51:15+00:00","og_image":[{"width":2560,"height":1340,"url":"https:\/\/mindthegraph.com\/blog\/wp-content\/uploads\/2021\/08\/decline-facebook.jpg","type":"image\/jpeg"}],"author":"Bruna Soldera","twitter_card":"summary_large_image","twitter_title":"Brain Food: Reduce Cognitive Decline With a Colorful Diet","twitter_image":"https:\/\/mindthegraph.com\/blog\/wp-content\/uploads\/2021\/08\/reduce-cognitive-decline-twitter.jpg","twitter_misc":{"Written by":"Bruna Soldera","Est. reading time":"4 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/mindthegraph.com\/blog\/brain-food-reduce-cognitive-decline-with-a-colorful-diet\/","url":"https:\/\/mindthegraph.com\/blog\/brain-food-reduce-cognitive-decline-with-a-colorful-diet\/","name":"Brain Food: Reduce Cognitive Decline With a Colorful Diet - MTG","isPartOf":{"@id":"https:\/\/mindthegraph.com\/blog\/#website"},"datePublished":"2021-08-04T18:45:46+00:00","dateModified":"2023-01-05T17:51:15+00:00","author":{"@id":"https:\/\/mindthegraph.com\/blog\/#\/schema\/person\/6a3f0be2cd19879e0b9b54457a069602"},"description":"Our brain needs healthy food to maintain its best level of cognitive activity. But, which foods are these? Check out this list.","breadcrumb":{"@id":"https:\/\/mindthegraph.com\/blog\/brain-food-reduce-cognitive-decline-with-a-colorful-diet\/#breadcrumb"},"inLanguage":"lt-LT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/mindthegraph.com\/blog\/brain-food-reduce-cognitive-decline-with-a-colorful-diet\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/mindthegraph.com\/blog\/brain-food-reduce-cognitive-decline-with-a-colorful-diet\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/mindthegraph.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Brain Food: Reduce Cognitive Decline With a Colorful Diet"}]},{"@type":"WebSite","@id":"https:\/\/mindthegraph.com\/blog\/#website","url":"https:\/\/mindthegraph.com\/blog\/","name":"Mind the Graph Blog","description":"Your science can be beautiful!","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/mindthegraph.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"lt-LT"},{"@type":"Person","@id":"https:\/\/mindthegraph.com\/blog\/#\/schema\/person\/6a3f0be2cd19879e0b9b54457a069602","name":"Bruna Soldera","image":{"@type":"ImageObject","inLanguage":"lt-LT","@id":"https:\/\/mindthegraph.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/93afc55eb938f215d2b7a23322de49be?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/93afc55eb938f215d2b7a23322de49be?s=96&d=mm&r=g","caption":"Bruna Soldera"},"sameAs":["http:\/\/mindthegraph.com","https:\/\/www.linkedin.com\/in\/bruna-soldera-826426126\/"],"url":"https:\/\/mindthegraph.com\/blog\/lt\/author\/bruna\/"}]}},"_links":{"self":[{"href":"https:\/\/mindthegraph.com\/blog\/lt\/wp-json\/wp\/v2\/posts\/14307"}],"collection":[{"href":"https:\/\/mindthegraph.com\/blog\/lt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mindthegraph.com\/blog\/lt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mindthegraph.com\/blog\/lt\/wp-json\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/mindthegraph.com\/blog\/lt\/wp-json\/wp\/v2\/comments?post=14307"}],"version-history":[{"count":7,"href":"https:\/\/mindthegraph.com\/blog\/lt\/wp-json\/wp\/v2\/posts\/14307\/revisions"}],"predecessor-version":[{"id":26047,"href":"https:\/\/mindthegraph.com\/blog\/lt\/wp-json\/wp\/v2\/posts\/14307\/revisions\/26047"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mindthegraph.com\/blog\/lt\/wp-json\/wp\/v2\/media\/14312"}],"wp:attachment":[{"href":"https:\/\/mindthegraph.com\/blog\/lt\/wp-json\/wp\/v2\/media?parent=14307"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mindthegraph.com\/blog\/lt\/wp-json\/wp\/v2\/categories?post=14307"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mindthegraph.com\/blog\/lt\/wp-json\/wp\/v2\/tags?post=14307"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}