{"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\/sv_se\/mat-for-hjarnan-minskar-kognitiv-forsamring-med-en-fargrik-diet\/","title":{"rendered":"Mat f\u00f6r hj\u00e4rnan: Minska kognitiv f\u00f6rs\u00e4mring med en f\u00e4rgstark kost"},"content":{"rendered":"

H\u00e4lsosamma livsmedel f\u00f6r hj\u00e4rnan<\/strong><\/h2>\n\n\n\n

Forskare har uppt\u00e4ckt att personer som \u00e4ter minst en halv portion flavonoidrika livsmedel varje dag, t.ex. jordgubbar, citrusfrukter och paprika<\/strong>, verkar ha en minskad risk f\u00f6r kognitiv f\u00f6rs\u00e4mring.<\/p>\n\n\n\n

Flavonoider av b\u00e5de flavon- och antocyanintyp kan ha de st\u00f6rsta antiinflammatoriska effekterna i studien. I denna studie var syftet att unders\u00f6ka om flavonoider i kosten \u00e4r relaterade till subjektiv kognitiv f\u00f6rs\u00e4mring (SCD).<\/p>\n\n\n\n

Kolla upp Mind the Graph Galleri<\/a> illustrationer som anknyter till \u00e4mnet f\u00f6r detta blogginl\u00e4gg. Klicka p\u00e5 bilden nedan!<\/p>\n\n\n\n

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

En f\u00e4rgstark ber\u00e4ttelse om mat<\/strong><\/h2>\n\n\n\n

Flavonoider \u00e4r k\u00e4nda som kraftfulla antioxidanter och \u00e4r naturliga f\u00f6reningar som finns i v\u00e4xter.<\/p>\n\n\n\n

Dessa f\u00f6reningar f\u00f6rekommer ocks\u00e5 i vin, te och choklad. Med flavonoider kan du skydda din kropp mot vardagens gifter.<\/p>\n\n\n\n

En flavonoid kan delas in i olika undergrupper, beroende p\u00e5 om dess bensenring \u00e4r f\u00e4st vid kolringen eller hur mycket desaturering och oxidation kolringen har genomg\u00e5tt. <\/p>\n\n\n\n

Undergrupperna \u00e4r flavoner, flavonoler, flavanoner, flavanonoler, katekiner, antocyaniner och chalkoner.<\/p>\n\n\n\n

Forskarna bakom denna studie anser att flavonoider \u00e4r kraftfulla antioxidanter som bidrar till att bromsa \u00e5ldersrelaterad kognitiv f\u00f6rs\u00e4mring. <\/p>\n\n\n\n

Denna studie visade att kostf\u00f6r\u00e4ndringar kan minska kognitiv f\u00f6rs\u00e4mring med s\u00e5 mycket som 20 till 25 procent.<\/p>\n\n\n\n

Lista \u00f6ver livsmedel f\u00f6r hj\u00e4rnan<\/strong><\/h2>\n\n\n\n

Dessutom studerades flavonoider individuellt. Flavoner, naturligt f\u00f6rekommande f\u00f6reningar som finns i kryddor och orange eller gula frukter och gr\u00f6nsaker, visade de st\u00f6rsta f\u00f6rdelarna med kognitiv funktion, vilket motsvarar en minskning av risken f\u00f6r kognitiv nedg\u00e5ng med tre till fyra \u00e5r.<\/p>\n\n\n\n

Varje portion om 100 g av peppar<\/strong> inneh\u00e5ller ca 5 mg flavoner. En k\u00e4lla till antocyanin finns i bl\u00e5b\u00e4r, k\u00f6rsb\u00e4r och bj\u00f6rnb\u00e4r<\/strong>. Varje portion bl\u00e5b\u00e4r p\u00e5 100 gram inneh\u00e5ller ca 164 mg antocyaniner.<\/p>\n\n\n\n

I studien deltog 49 493 kvinnor och 27 842 m\u00e4n som i genomsnitt var 48 och 51 \u00e5r gamla n\u00e4r studien startade. Efter mer \u00e4n 20 \u00e5rs uppf\u00f6ljning besvarade deltagarna flera fr\u00e5geformul\u00e4r om matvanor. <\/p>\n\n\n\n

Varje typ av flavonoid dividerades med dess frekvens f\u00f6r att ber\u00e4kna intaget. Under studien utv\u00e4rderade varje deltagare sina egna kognitiva f\u00f6rm\u00e5gor tv\u00e5 g\u00e5nger, inklusive: \"Skulle du s\u00e4ga att du har sv\u00e5rt att minnas nyligen intr\u00e4ffade h\u00e4ndelser?\" och \"Har du sv\u00e5rt att minnas en kort lista med f\u00f6rem\u00e5l?\"<\/p>\n\n\n\n

Att anv\u00e4nda OTP inneb\u00e4r att man bed\u00f6mer en persons minne i ett skede n\u00e4r personen har drabbats av tillr\u00e4ckligt stor minnesf\u00f6rlust f\u00f6r att veta att han eller hon har problem, men inte n\u00f6dv\u00e4ndigtvis tillr\u00e4ckligt allvarlig f\u00f6r att ett screeningtest ska uppt\u00e4cka den.<\/p>\n\n\n\n

Enligt studien konsumerade personer i den h\u00f6gsta 20%-gruppen cirka 600 milligram (mg) flavonoider per dag, medan personer i den l\u00e4gsta 20%-gruppen konsumerade cirka 150 mg dagligen. I studier d\u00e4r man justerade f\u00f6r faktorer relaterade till \u00e5lder och nutrition var flavonoider f\u00f6rknippade med en l\u00e4gre risk f\u00f6r kognitiv f\u00f6rs\u00e4mring. Sj\u00e4lvrapporterad kognitiv f\u00f6rs\u00e4mring var 20% l\u00e4gre i gruppen med h\u00f6g flavonoidkonsumtion \u00e4n i gruppen med l\u00e5g flavonoidkonsumtion.<\/p>\n\n\n\n

De deltagare i studien som uppn\u00e5dde de b\u00e4sta resultaten \u00e5t i genomsnitt en halv portion citrusfrukter per dag, inklusive apelsiner, grapefrukt, grapefruktjuice, p\u00e4ron och \u00e4pplen<\/strong>. Andra fytokemikalier kan bidra till denna effekt, men f\u00f6r l\u00e5ngsiktiga neuroprotektiva f\u00f6rdelar verkar en kost som \u00e4r rik p\u00e5 flavonoider, s\u00e4rskilt flavoner och antocyaniner, vara en bra id\u00e9.<\/p>\n\n\n\n

\"gr\u00f6nsaker<\/a>
Bildk\u00e4lla: Unsplash<\/a> av Tom Brunberg<\/a>.<\/figcaption><\/figure>\n\n\n\n

Det \u00e4r m\u00f6jligt att etablera ett skyddande f\u00f6rh\u00e5llande till flavonoider n\u00e4r som helst, eftersom forskning visar att det inte spelar n\u00e5gon roll n\u00e4r f\u00f6reningarna introducerades. S\u00e5 s\u00e4tt ig\u00e5ng och \u00e4t och drick alla dessa f\u00e4rgglada frukter och gr\u00f6nsaker.<\/p>\n\n\n\n

Du kan l\u00e4ra dig mer om denna uppt\u00e4ckt genom att kolla in referenserna nedan.<\/p>\n\n\n\n

Yeh, Tian-Shin, et al. \"L\u00e5ngsiktigt proteinintag och subjektiv kognitiv nedg\u00e5ng hos amerikanska m\u00e4n och kvinnor.\" The American Journal of Clinical Nutrition (2021)<\/a>. DOI: 10.1212\/WNL.0000000000012454<\/p>","protected":false},"excerpt":{"rendered":"

Forskare har uppt\u00e4ckt att personer som \u00e4ter minst en halv portion flavonoidrika livsmedel varje dag, som jordgubbar, citrusfrukter och paprika, verkar ha en minskad risk f\u00f6r kognitiv f\u00f6rs\u00e4mring. Flavonoider av b\u00e5de flavon- och antocyanintyp kan ha de st\u00f6rsta antiinflammatoriska effekterna i studien. I denna [...]<\/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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