{"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\/ro\/brain-food-reduce-declinul-cognitiv-cu-o-dieta-colorata\/","title":{"rendered":"Hran\u0103 pentru creier: Reduce\u021bi declinul cognitiv cu o diet\u0103 colorat\u0103"},"content":{"rendered":"

Alimente s\u0103n\u0103toase pentru creier<\/strong><\/h2>\n\n\n\n

Cercet\u0103torii au descoperit c\u0103 persoanele care consum\u0103 \u00een fiecare zi cel pu\u021bin o jum\u0103tate de por\u021bie de alimente bogate \u00een flavonoide, cum ar fi c\u0103p\u0219uni, citrice \u0219i ardei<\/strong>, par s\u0103 aib\u0103 un risc sc\u0103zut de declin cognitiv.<\/p>\n\n\n\n

Flavonoidele de tip flavon\u0103 \u0219i antocianin\u0103 ar putea avea cele mai mari efecte antiinflamatorii din studiu. \u00cen acest studiu, scopul lor a fost de a examina dac\u0103 flavonoidele alimentare sunt legate de declinul cognitiv subiectiv (SCD).<\/p>\n\n\n\n

Check out Galeria Mind the Graph<\/a> ilustra\u021bii legate de subiectul acestui articol de blog. Face\u021bi clic pe imaginea de mai jos!<\/p>\n\n\n\n

\"Ilustra\u021bii<\/a><\/figure>\n\n\n\n

O poveste colorat\u0103 despre m\u00e2ncare<\/strong><\/h2>\n\n\n\n

Cunoscute ca antioxidan\u021bi puternici, flavonoidele sunt compu\u0219i naturali care se g\u0103sesc \u00een plante.<\/p>\n\n\n\n

Ace\u0219ti compu\u0219i apar \u0219i \u00een vin, ceai \u0219i ciocolat\u0103. Cu ajutorul flavonoidelor v\u0103 pute\u021bi proteja organismul \u00eempotriva toxinelor zilnice.<\/p>\n\n\n\n

Un flavonoid poate fi \u00eemp\u0103r\u021bit \u00een diferite subgrupuri, \u00een func\u021bie de faptul dac\u0103 inelul benzenic este ata\u0219at la inelul carbonic sau de gradul de desaturare \u0219i oxidare la care a fost supus inelul carbonic. <\/p>\n\n\n\n

Subgrupurile sunt flavone, flavonoli, flavanone, flavanonoli, flavanonoli, catechine, antociani \u0219i calconii.<\/p>\n\n\n\n

Cercet\u0103torii acestui studiu consider\u0103 c\u0103 flavonoidele sunt antioxidan\u021bi puternici care ajut\u0103 la \u00eencetinirea declinului cognitiv legat de \u00eemb\u0103tr\u00e2nire. <\/p>\n\n\n\n

Acest studiu a demonstrat c\u0103 schimb\u0103rile \u00een diet\u0103 pot reduce declinul cognitiv cu 20-25%.<\/p>\n\n\n\n

Lista de alimente pentru creier<\/strong><\/h2>\n\n\n\n

\u00cen plus, flavonoidele au fost studiate individual. Flavonele, compu\u0219i naturali care se g\u0103sesc \u00een condimente \u0219i \u00een fructele \u0219i legumele de culoare portocalie sau galben\u0103, au ar\u0103tat cele mai mari beneficii asupra func\u021biei cognitive, similar cu reducerea riscului de declin cognitiv cu trei p\u00e2n\u0103 la patru ani.<\/p>\n\n\n\n

Fiecare por\u021bie de 100 g de piper<\/strong> con\u021bine aproximativ 5 mg de flavone. O surs\u0103 de antociani poate fi g\u0103sit\u0103 \u00een afine, cire\u0219e \u0219i mure<\/strong>. Fiecare por\u021bie de 100 de grame de afine are aproximativ 164 mg de antociani.<\/p>\n\n\n\n

La studiu au participat 49.493 de femei \u0219i 27.842 de b\u0103rba\u021bi cu v\u00e2rste medii de 48 \u0219i 51 de ani la momentul \u00eenceperii studiului. Urm\u0103rind timp de mai bine de 20 de ani, oamenii au r\u0103spuns la mai multe chestionare de frecven\u021b\u0103 alimentar\u0103. <\/p>\n\n\n\n

Fiecare tip de flavonoid a fost \u00eemp\u0103r\u021bit la frecven\u021ba sa pentru a calcula aportul s\u0103u. \u00cen timpul studiului, fiecare participant \u0219i-a evaluat de dou\u0103 ori propriile capacit\u0103\u021bi cognitive, inclusiv: \"A\u021bi spune c\u0103 ave\u021bi dificult\u0103\u021bi \u00een a v\u0103 aminti evenimente recente?\" \u0219i \"V\u0103 este dificil s\u0103 v\u0103 aminti\u021bi o list\u0103 scurt\u0103 de elemente?\".<\/p>\n\n\n\n

Utilizarea OTP presupune evaluarea memoriei unei persoane \u00eentr-un stadiu \u00een care aceasta a suferit suficiente pierderi de memorie pentru a \u0219ti c\u0103 are probleme, dar nu neap\u0103rat suficient de grave pentru a fi detectate de un test de screening.<\/p>\n\n\n\n

Potrivit studiului, persoanele cu cel mai ridicat 20% al consumului de flavonoide au consumat aproximativ 600 de miligrame (mg) pe zi, \u00een timp ce persoanele cu cel mai sc\u0103zut 20% au consumat aproximativ 150 mg zilnic. \u00cen studiile care au ajustat factorii lega\u021bi de v\u00e2rst\u0103 \u0219i de nutri\u021bie, flavonoidele au fost asociate cu un risc mai mic de declin cognitiv. Declinul cognitiv auto-raportat a fost 20% mai sc\u0103zut \u00een grupul de consumatori de flavonoide cu un nivel ridicat de flavonoide dec\u00e2t \u00een grupul de consumatori cu un nivel sc\u0103zut de flavonoide.<\/p>\n\n\n\n

Participan\u021bii la studiu care au ob\u021binut cele mai bune rezultate au consumat \u00een medie o jum\u0103tate de por\u021bie de citrice pe zi, printre care portocale, grapefruit, suc de grapefruit, pere \u0219i mere<\/strong>. Este posibil ca \u0219i alte substan\u021be fitochimice s\u0103 contribuie la acest efect, dar pentru un beneficiu neuroprotector pe termen lung, o diet\u0103 bogat\u0103 \u00een flavonoide, \u00een special flavone \u0219i antociani, pare a fi o idee bun\u0103.<\/p>\n\n\n\n

\"legume<\/a>
Sursa imaginii: Unsplash<\/a> de Tom Brunberg<\/a>.<\/figcaption><\/figure>\n\n\n\n

Este posibil s\u0103 se stabileasc\u0103 o rela\u021bie de protec\u021bie cu flavonoidele \u00een orice moment, deoarece cercet\u0103rile arat\u0103 c\u0103 nu conteaz\u0103 indiferent de momentul \u00een care au fost introdu\u0219i compu\u0219ii. A\u0219a c\u0103 da\u021bi-i drumul \u0219i m\u00e2nca\u021bi \u0219i be\u021bi toate acele fructe \u0219i legume colorate.<\/p>\n\n\n\n

Pute\u021bi afla mai multe despre aceast\u0103 descoperire consult\u00e2nd referin\u021bele de mai jos.<\/p>\n\n\n\n

Yeh, Tian-Shin, et al. \"Aportul de proteine alimentare pe termen lung \u0219i declinul cognitiv subiectiv la b\u0103rba\u021bii \u0219i femeile din SUA\". The American Journal of Clinical Nutrition (2021)<\/a>. DOI: 10.1212\/WNL.0000000000012454<\/p>","protected":false},"excerpt":{"rendered":"

Alimente s\u0103n\u0103toase pentru creier Cercet\u0103torii au descoperit c\u0103 persoanele care consum\u0103 \u00een fiecare zi cel pu\u021bin o jum\u0103tate de por\u021bie de alimente bogate \u00een flavonoide, cum ar fi c\u0103p\u0219unile, citricele \u0219i ardeii, par s\u0103 aib\u0103 un risc mai mic de declin cognitiv. Flavonoidele de tipul flavone \u0219i antocianine ar putea avea cele mai mari efecte antiinflamatorii din studiu. \u00cen acest [...]<\/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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