{"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\/sk\/mozog-potraviny-znizenie-kognitivneho-poklesu-s-farebnou-dietou\/","title":{"rendered":"Potrava pre mozog: Zn\u00ed\u017ete \u00fapadok kognit\u00edvnych funkci\u00ed pomocou pestrej stravy"},"content":{"rendered":"

Zdrav\u00e9 potraviny pre mozog<\/strong><\/h2>\n\n\n\n

Vedci zistili, \u017ee \u013eudia, ktor\u00ed denne skonzumuj\u00fa aspo\u0148 polovicu porcie potrav\u00edn bohat\u00fdch na flavonoidy, ako napr. jahody, citrusov\u00e9 plody a papriky<\/strong>, sa zd\u00e1, \u017ee sa u nich zni\u017euje riziko zhor\u0161enia kognit\u00edvnych funkci\u00ed.<\/p>\n\n\n\n

Najv\u00e4\u010d\u0161ie protiz\u00e1palov\u00e9 \u00fa\u010dinky m\u00f4\u017eu ma\u0165 flavonoidy flav\u00f3nov\u00e9ho aj antokyanov\u00e9ho typu. V tejto \u0161t\u00fadii bolo ich cie\u013eom zisti\u0165, \u010di flavonoidy v potrave s\u00favisia so subjekt\u00edvnym zhor\u0161en\u00edm kognit\u00edvnych funkci\u00ed (SCD).<\/p>\n\n\n\n

Pozrite si Mind the Graph Gal\u00e9ria<\/a> ilustr\u00e1cie s\u00favisiace s t\u00e9mou tohto pr\u00edspevku. Kliknite na obr\u00e1zok ni\u017e\u0161ie!<\/p>\n\n\n\n

\"Ilustr\u00e1cie<\/a><\/figure>\n\n\n\n

Farebn\u00fd pr\u00edbeh o jedle<\/strong><\/h2>\n\n\n\n

Flavonoidy s\u00fa zn\u00e1me ako siln\u00e9 antioxidanty a s\u00fa to pr\u00edrodn\u00e9 zl\u00fa\u010deniny, ktor\u00e9 sa nach\u00e1dzaj\u00fa v rastlin\u00e1ch.<\/p>\n\n\n\n

Tieto zl\u00fa\u010deniny sa vyskytuj\u00fa aj vo v\u00edne, \u010daji a \u010dokol\u00e1de. Pomocou flavonoidov m\u00f4\u017eete svoje telo chr\u00e1ni\u0165 pred ka\u017edodenn\u00fdmi tox\u00ednmi.<\/p>\n\n\n\n

Flavonoid mo\u017eno rozdeli\u0165 do r\u00f4znych podskup\u00edn v z\u00e1vislosti od toho, \u010di je jeho benz\u00e9nov\u00fd kruh pripojen\u00fd k uhl\u00edkov\u00e9mu kruhu, alebo od toho, akou desatur\u00e1ciou a oxid\u00e1ciou uhl\u00edkov\u00fd kruh pre\u0161iel. <\/p>\n\n\n\n

Podskupiny s\u00fa flav\u00f3ny, flavonoly, flavan\u00f3ny, flavanonoly, katech\u00edny a antoky\u00e1ny a chalk\u00f3ny.<\/p>\n\n\n\n

V\u00fdskumn\u00edci tejto \u0161t\u00fadie sa domnievaj\u00fa, \u017ee flavonoidy s\u00fa siln\u00e9 antioxidanty, ktor\u00e9 pom\u00e1haj\u00fa spoma\u013eova\u0165 \u00fabytok kognit\u00edvnych funkci\u00ed s\u00favisiacich so starnut\u00edm. <\/p>\n\n\n\n

T\u00e1to \u0161t\u00fadia dok\u00e1zala, \u017ee zmeny v stravovan\u00ed m\u00f4\u017eu zn\u00ed\u017ei\u0165 pokles kognit\u00edvnych funkci\u00ed a\u017e o 20 a\u017e 25 percent.<\/p>\n\n\n\n

Zoznam mozgov\u00fdch potrav\u00edn<\/strong><\/h2>\n\n\n\n

Okrem toho sa flavonoidy sk\u00famali jednotlivo. Flav\u00f3ny, prirodzene sa vyskytuj\u00face zl\u00fa\u010deniny, ktor\u00e9 sa nach\u00e1dzaj\u00fa v koren\u00ed a oran\u017eovom alebo \u017eltom ovoc\u00ed a zelenine, preuk\u00e1zali najv\u00e4\u010d\u0161\u00ed pr\u00ednos na kognit\u00edvne funkcie, podobne ako zn\u00ed\u017eenie rizika poklesu kognit\u00edvnych funkci\u00ed o tri a\u017e \u0161tyri roky.<\/p>\n\n\n\n

Ka\u017ed\u00e1 100 g porcia korenie<\/strong> obsahuje pribli\u017ene 5 mg flav\u00f3nov. Zdroj antokyan\u00ednu sa nach\u00e1dza v \u010du\u010doriedky, vi\u0161ne a \u010dernice<\/strong>. Ka\u017ed\u00e1 100 gramov\u00e1 porcia \u010du\u010doriedok obsahuje pribli\u017ene 164 mg antokyanov.<\/p>\n\n\n\n

\u0160t\u00fadie sa z\u00fa\u010dastnilo 49 493 \u017eien a 27 842 mu\u017eov v priemernom veku 48 a 51 rokov v \u010dase za\u010diatku \u0161t\u00fadie. Po viac ako 20 rokoch sledovania \u013eudia odpovedali na nieko\u013eko dotazn\u00edkov o frekvencii stravovania. <\/p>\n\n\n\n

Ka\u017ed\u00fd typ flavonoidu sa vydelil jeho frekvenciou, aby sa vypo\u010d\u00edtal jeho pr\u00edjem. Po\u010das \u0161t\u00fadie ka\u017ed\u00fd \u00fa\u010dastn\u00edk dvakr\u00e1t hodnotil svoje kognit\u00edvne schopnosti, vr\u00e1tane: \"Povedali by ste, \u017ee m\u00e1te \u0165a\u017ekosti so spom\u00ednan\u00edm na ned\u00e1vne udalosti?\" a \"Je pre v\u00e1s \u0165a\u017ek\u00e9 vybavi\u0165 si kr\u00e1tky zoznam polo\u017eiek?\".<\/p>\n\n\n\n

Pou\u017eitie OTP zah\u0155\u0148a pos\u00fadenie pam\u00e4ti osoby v \u0161t\u00e1diu, ke\u010f u\u017e utrpela dostato\u010dn\u00fa stratu pam\u00e4ti na to, aby vedela, \u017ee m\u00e1 probl\u00e9my, ale nie nevyhnutne dostato\u010dne z\u00e1va\u017en\u00e9 na to, aby ich odhalil skr\u00edningov\u00fd test.<\/p>\n\n\n\n

Pod\u013ea \u0161t\u00fadie \u013eudia s najvy\u0161\u0161ou 20% spotrebou flavonoidov konzumovali pribli\u017ene 600 miligramov (mg) denne, zatia\u013e \u010do \u013eudia s najni\u017e\u0161ou 20% spotrebovali pribli\u017ene 150 mg denne. V \u0161t\u00fadi\u00e1ch upravuj\u00facich faktory s\u00favisiace s vekom a v\u00fd\u017eivou sa flavonoidy sp\u00e1jali s ni\u017e\u0161\u00edm rizikom poklesu kognit\u00edvnych funkci\u00ed. Vlastn\u00e9 hl\u00e1senie kognit\u00edvneho poklesu bolo 20% ni\u017e\u0161ie v skupine konzumentov s vysok\u00fdm obsahom flavonoidov ako v skupine konzumentov s n\u00edzkym obsahom flavonoidov.<\/p>\n\n\n\n

\u00da\u010dastn\u00edci \u0161t\u00fadie, ktor\u00ed dosiahli najlep\u0161ie v\u00fdsledky, zjedli v priemere pol porcie citrusov\u00fdch plodov denne, vr\u00e1tane pomaran\u010de, grapefruity, grapefruitov\u00fd d\u017e\u00fas, hru\u0161ky a jablk\u00e1<\/strong>. K tomuto \u00fa\u010dinku m\u00f4\u017eu prispieva\u0165 aj in\u00e9 fytochemik\u00e1lie, ale z h\u013eadiska dlhodob\u00e9ho neuroprotekt\u00edvneho \u00fa\u010dinku sa jav\u00ed ako dobr\u00fd n\u00e1pad strava bohat\u00e1 na flavonoidy, najm\u00e4 flav\u00f3ny a antoky\u00e1ny.<\/p>\n\n\n\n

\"zobrazenie<\/a>
Zdroj obr\u00e1zku: Unsplash<\/a> pod\u013ea Tom Brunberg<\/a>.<\/figcaption><\/figure>\n\n\n\n

Ochrann\u00fd vz\u0165ah s flavonoidmi je mo\u017en\u00e9 vytvori\u0165 kedyko\u013evek, preto\u017ee v\u00fdskum ukazuje, \u017ee nez\u00e1le\u017e\u00ed na tom, kedy boli zl\u00fa\u010deniny zaveden\u00e9. Tak sa do toho pustite a jedzte a pite v\u0161etko to farebn\u00e9 ovocie a zeleninu.<\/p>\n\n\n\n

Viac inform\u00e1ci\u00ed o tomto objavu n\u00e1jdete v ni\u017e\u0161ie uveden\u00fdch odkazoch.<\/p>\n\n\n\n

Yeh, Tian-Shin a kol. \"Dlhodob\u00fd pr\u00edjem bielkov\u00edn v strave a subjekt\u00edvne zhor\u0161enie kognit\u00edvnych funkci\u00ed u mu\u017eov a \u017eien v USA.\" The American Journal of Clinical Nutrition (2021)<\/a>. DOI: 10.1212\/WNL.0000000000012454<\/p>","protected":false},"excerpt":{"rendered":"

Zdrav\u00e9 potraviny pre mozog V\u00fdskumn\u00edci zistili, \u017ee \u013eudia, ktor\u00ed denne skonzumuj\u00fa aspo\u0148 polovicu porcie potrav\u00edn bohat\u00fdch na flavonoidy, ako s\u00fa jahody, citrusov\u00e9 plody a paprika, maj\u00fa zn\u00ed\u017een\u00e9 riziko zhor\u0161enia kognit\u00edvnych funkci\u00ed. Flavonoidy flav\u00f3nov\u00e9ho aj antokyanov\u00e9ho typu m\u00f4\u017eu ma\u0165 v \u0161t\u00fadii najv\u00e4\u010d\u0161ie protiz\u00e1palov\u00e9 \u00fa\u010dinky. V tejto [...]<\/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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