{"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\/nb\/hjerne-mat-reduserer-kognitiv-svikt-med-fargerik-kosthold\/","title":{"rendered":"Hjernemat: Reduser kognitiv svikt med et fargerikt kosthold"},"content":{"rendered":"

Hjernesunn mat<\/strong><\/h2>\n\n\n\n

Forskere har oppdaget at personer som inntar minst en halv porsjon flavonoidrike matvarer hver dag, som for eksempel jordb\u00e6r, sitrusfrukter og paprika<\/strong>ser ut til \u00e5 ha redusert risiko for kognitiv svikt.<\/p>\n\n\n\n

Flavonoids of both the flavone and anthocyanin types may have the greatest anti-inflammatory effects in the study. In this study, their aim was to examine whether dietary flavonoids are related to subjective cognitive decline (SCD).<\/p>\n\n\n\n

Sjekk ut Mind the Graph-galleriet<\/a> illustrasjoner relatert til temaet for dette blogginnlegget. Klikk p\u00e5 bildet nedenfor!<\/p>\n\n\n\n

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

En fargerik historie om mat<\/strong><\/h2>\n\n\n\n

Flavonoider er kjent som kraftige antioksidanter og er naturlige forbindelser som finnes i planter.<\/p>\n\n\n\n

Disse stoffene finnes ogs\u00e5 i vin, te og sjokolade. Du kan beskytte kroppen din mot hverdagens giftstoffer med flavonoider.<\/p>\n\n\n\n

A flavonoid can be divided into different subgroups, depending on whether its Benzene ring is attached to the Carbon ring or how much desaturation and oxidation the Carbon ring has undergone. <\/p>\n\n\n\n

Undergruppene er flavoner, flavonoler, flavanoner, flavanonoler, katekiner, antocyaniner og chalkoner.<\/p>\n\n\n\n

Forskerne bak denne studien mener at flavonoider er potente antioksidanter som bidrar til \u00e5 bremse aldringsrelatert kognitiv svikt. <\/p>\n\n\n\n

Denne studien viste at kostholdsendringer kan redusere kognitiv svikt med s\u00e5 mye som 20 til 25 prosent.<\/p>\n\n\n\n

Liste over matvarer for hjernen<\/strong><\/h2>\n\n\n\n

I tillegg ble flavonoider studert hver for seg. Flavoner, naturlig forekommende forbindelser som finnes i krydder og oransje eller gule frukter og gr\u00f8nnsaker, viste st\u00f8rst effekt p\u00e5 kognitiv funksjon, noe som tilsvarer en reduksjon av risikoen for kognitiv svikt med tre til fire \u00e5r.<\/p>\n\n\n\n

Hver porsjon p\u00e5 100 g av pepper<\/strong> inneholder ca. 5 mg flavoner. En kilde til antocyaner finner du i bl\u00e5b\u00e6r, kirseb\u00e6r og bj\u00f8rneb\u00e6r<\/strong>. Hver porsjon p\u00e5 100 gram bl\u00e5b\u00e6r inneholder ca. 164 mg antocyaner.<\/p>\n\n\n\n

I studien deltok 49 493 kvinner og 27 842 menn som i gjennomsnitt var 48 og 51 \u00e5r da studien startet. Deltakerne ble fulgt opp i mer enn 20 \u00e5r og besvarte flere sp\u00f8rreskjemaer om matvaner. <\/p>\n\n\n\n

Hver type flavonoid ble dividert med frekvensen for \u00e5 beregne inntaket. I l\u00f8pet av studien evaluerte hver deltaker sine egne kognitive evner to ganger, blant annet: \"Vil du si at du har problemer med \u00e5 huske hendelser som nylig har skjedd?\" og \"Synes du det er vanskelig \u00e5 huske en kort liste med ting?\"<\/p>\n\n\n\n

Using OTP involves assessing a person’s memory at a stage when they have suffered enough memory loss for them to know that they have problems, but not necessarily severe enough for a screening test to detect.<\/p>\n\n\n\n

If\u00f8lge studien fikk personer i den h\u00f8yeste 20%-gruppen av flavonoider i seg ca. 600 milligram (mg) daglig, mens personer i den laveste 20%-gruppen fikk i seg ca. 150 mg daglig. I studier der det ble justert for faktorer knyttet til alder og ern\u00e6ring, var flavonoider forbundet med lavere risiko for kognitiv svikt. Selvrapportert kognitiv svikt var 20% lavere i gruppen med h\u00f8yt inntak av flavonoider enn i gruppen med lavt inntak av flavonoider.<\/p>\n\n\n\n

Deltakerne i studien som oppn\u00e5dde de beste resultatene, spiste i gjennomsnitt en halv porsjon sitrusfrukter per dag, inkludert Appelsiner, grapefrukt, grapefruktjuice, p\u00e6rer og epler.<\/strong>. Det er mulig at andre fytokjemikalier bidrar til denne effekten, men for \u00e5 oppn\u00e5 en langsiktig nevrobeskyttende effekt virker et kosthold rikt p\u00e5 flavonoider, s\u00e6rlig flavoner og antocyaner, som en god id\u00e9.<\/p>\n\n\n\n

\"utstilling<\/a>
Bildekilde: Unsplash<\/a> av Tom Brunberg<\/a>.<\/figcaption><\/figure>\n\n\n\n

It is possible to establish a protective relationship with flavonoids at any time, as research shows it doesn’t matter regardless of when the compounds were introduced. So get going and eat and drink all those colorful fruits and vegetables.<\/p>\n\n\n\n

Du kan l\u00e6re mer om denne oppdagelsen ved \u00e5 sjekke ut referansene nedenfor.<\/p>\n\n\n\n

Yeh, Tian-Shin, et al. \"Langsiktig proteininntak i kosten og subjektiv kognitiv nedgang hos amerikanske menn og kvinner.\" The American Journal of Clinical Nutrition (2021)<\/a>. DOI: 10.1212\/WNL.0000000000012454<\/p>","protected":false},"excerpt":{"rendered":"

Hjernesunn mat Forskere har oppdaget at personer som spiser minst en halv porsjon flavonoidrike matvarer hver dag, som jordb\u00e6r, sitrusfrukter og paprika, ser ut til \u00e5 ha redusert risiko for kognitiv svikt. Flavonoider av b\u00e5de flavon- og antocyantypene kan ha de st\u00f8rste betennelsesdempende effektene i studien. 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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