{"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\/sl\/mozganska-hrana-zmanjsanje-kognitivnega-upada-s-pestro-dieto\/","title":{"rendered":"Hrana za mo\u017egane: Zmanj\u0161ajte upad kognitivnih sposobnosti s pisano prehrano"},"content":{"rendered":"

Zdrava \u017eivila za mo\u017egane<\/strong><\/h2>\n\n\n\n

Raziskovalci so odkrili, da ljudje, ki vsak dan zau\u017eijejo vsaj pol porcije \u017eivil, bogatih s flavonoidi, kot so jagode, agrumi in paprika.<\/strong>, se zdi, da je tveganje za upad kognitivnih sposobnosti manj\u0161e.<\/p>\n\n\n\n

Flavonoidi flavonske in antocianinske vrste imajo v \u0161tudiji morda najve\u010dje protivnetne u\u010dinke. V tej \u0161tudiji so \u017eeleli preveriti, ali so flavonoidi v prehrani povezani s subjektivnim kognitivnim upadom (SCD).<\/p>\n\n\n\n

Oglejte si Galerija Mind the Graph<\/a> ilustracije, povezane s temo tega prispevka. Kliknite na spodnjo sliko!<\/p>\n\n\n\n

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

Barvita zgodba o hrani<\/strong><\/h2>\n\n\n\n

Flavonoidi, znani kot mo\u010dni antioksidanti, so naravne spojine, ki jih najdemo v rastlinah.<\/p>\n\n\n\n

Te spojine so tudi v vinu, \u010daju in \u010dokoladi. S flavonoidi lahko svoje telo za\u0161\u010ditite pred vsakodnevnimi toksini.<\/p>\n\n\n\n

Flavonoide lahko razdelimo v razli\u010dne podskupine glede na to, ali je benzenov obro\u010d vezan na ogljikov obro\u010d ali koliko desaturacije in oksidacije je bil dele\u017een ogljikov obro\u010d. <\/p>\n\n\n\n

Podskupine so flavoni, flavonoli, flavanoni, flavanonoli, katehini in antocianini ter halkoni.<\/p>\n\n\n\n

Raziskovalci te \u0161tudije menijo, da so flavonoidi mo\u010dni antioksidanti, ki pomagajo upo\u010dasniti upad kognitivnih sposobnosti, povezanih s staranjem. <\/p>\n\n\n\n

Ta \u0161tudija je dokazala, da lahko spremembe v prehrani zmanj\u0161ajo upad kognitivnih sposobnosti za 20 do 25 odstotkov.<\/p>\n\n\n\n

Seznam \u017eivil za mo\u017egane<\/strong><\/h2>\n\n\n\n

Poleg tega so bili flavonoidi preu\u010devani posami\u010dno. Flavoni, naravne spojine, ki jih najdemo v za\u010dimbah ter oran\u017enem ali rumenem sadju in zelenjavi, so najbolj vplivali na kognitivne funkcije, in sicer tako, da so za tri do \u0161tiri leta zmanj\u0161ali tveganje za upad kognitivnih sposobnosti.<\/p>\n\n\n\n

Vsak odmerek 100 g poper<\/strong> vsebuje pribli\u017eno 5 mg flavonov. Vir antocianina najdemo v borovnice, \u010de\u0161nje in robide<\/strong>. V vsakem 100-gramskem odmerku borovnic je pribli\u017eno 164 mg antocianinov.<\/p>\n\n\n\n

V \u0161tudiji je sodelovalo 49 493 \u017eensk in 27 842 mo\u0161kih, ki so bili ob za\u010detku \u0161tudije v povpre\u010dju stari 48 in 51 let. Po ve\u010d kot 20 letih spremljanja so odgovorili na ve\u010d vpra\u0161alnikov o pogostosti prehranjevanja. <\/p>\n\n\n\n

Vsako vrsto flavonoida smo delili z njegovo pogostostjo, da smo izra\u010dunali njegov vnos. Med \u0161tudijo je vsak udele\u017eenec dvakrat ocenil svoje kognitivne sposobnosti, vklju\u010dno z: \"Ali bi rekli, da se te\u017eko spomnite nedavnih dogodkov?\" in \"Ali se te\u017eko spomnite kratkega seznama predmetov?\".<\/p>\n\n\n\n

Uporaba OTP vklju\u010duje ocenjevanje spomina osebe v fazi, ko je izgubila dovolj spomina, da se zaveda, da ima te\u017eave, vendar ne nujno dovolj hude, da bi jih lahko odkrili s presejalnim testom.<\/p>\n\n\n\n

Glede na \u0161tudijo so ljudje z najvi\u0161jo 20% stopnjo u\u017eivanja flavonoidov zau\u017eili pribli\u017eno 600 miligramov (mg) na dan, medtem ko so ljudje z najni\u017ejo 20% stopnjo u\u017eivali pribli\u017eno 150 mg na dan. V \u0161tudijah, ki so prilagajale dejavnike, povezane s starostjo in prehrano, so bili flavonoidi povezani z manj\u0161im tveganjem za upad kognitivnih sposobnosti. Samoporo\u010danje o kognitivnem upadu je bilo 20% manj\u0161e v skupini, ki je u\u017eivala veliko flavonoidov, kot v skupini, ki je u\u017eivala malo flavonoidov.<\/p>\n\n\n\n

Udele\u017eenci \u0161tudije, ki so dosegli najbolj\u0161e rezultate, so v povpre\u010dju pojedli pol porcije agrumov na dan, vklju\u010dno z pomaran\u010de, grenivke, grenivkin sok, hru\u0161ke in jabolka.<\/strong>. K temu u\u010dinku lahko prispevajo tudi druge fitokemikalije, vendar se zdi, da je za dolgoro\u010dno nevroprotektivno koristna prehrana, bogata s flavonoidi, zlasti s flavoni in antocianini, dobra ideja.<\/p>\n\n\n\n

\"prikaz<\/a>
Vir slike: Unsplash<\/a> po Tom Brunberg<\/a>.<\/figcaption><\/figure>\n\n\n\n

Za\u0161\u010ditni odnos s flavonoidi je mogo\u010de vzpostaviti kadar koli, saj raziskave ka\u017eejo, da ni pomembno, kdaj so bile spojine vnesene. Zato za\u010dnite jesti in piti vse barvito sadje in zelenjavo.<\/p>\n\n\n\n

Ve\u010d o tem odkritju si lahko preberete v spodnjih referencah.<\/p>\n\n\n\n

Yeh, Tian-Shin, et al. \"Dolgoro\u010dni vnos beljakovin s hrano in subjektivni kognitivni upad pri mo\u0161kih in \u017eenskah v ZDA.\" The American Journal of Clinical Nutrition (2021)<\/a>. DOI: 10.1212\/WNL.0000000000012454<\/p>","protected":false},"excerpt":{"rendered":"

Hrana za mo\u017egane Raziskovalci so odkrili, da se pri ljudeh, ki vsak dan zau\u017eijejo vsaj pol porcije hrane, bogate s flavonoidi, kot so jagode, agrumi in paprika, zmanj\u0161a tveganje za upad kognitivnih sposobnosti. Flavonoidi vrste flavonov in antocianinov imajo v \u0161tudiji morda najve\u010dje protivnetne u\u010dinke. V tej raziskavi so bili [...]<\/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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