{"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\/tr\/renkli%cc%87-bi%cc%87r-di%cc%87yetle-bi%cc%87li%cc%87ssel-dususu-azaltan-beyi%cc%87n-gida\/","title":{"rendered":"Beyin G\u0131das\u0131: Renkli Bir Diyetle Bili\u015fsel Gerilemeyi Azalt\u0131n"},"content":{"rendered":"

Beyin sa\u011fl\u0131\u011f\u0131 i\u00e7in g\u0131dalar<\/strong><\/h2>\n\n\n\n

Ara\u015ft\u0131rmac\u0131lar, her g\u00fcn en az yar\u0131m porsiyon flavonoid bak\u0131m\u0131ndan zengin g\u0131dalar t\u00fcketen ki\u015filerin, \u00f6rne\u011fin \u00e7ilek, turun\u00e7giller ve biber<\/strong>'nin bili\u015fsel gerileme riskinin azald\u0131\u011f\u0131 g\u00f6r\u00fclmektedir.<\/p>\n\n\n\n

\u00c7al\u0131\u015fmada hem flavon hem de antosiyanin t\u00fcr\u00fcndeki flavonoidlerin en b\u00fcy\u00fck anti-enflamatuar etkilere sahip olabilece\u011fi belirtilmi\u015ftir. Bu \u00e7al\u0131\u015fmada, diyetle al\u0131nan flavonoidlerin subjektif bili\u015fsel gerileme (SCD) ile ili\u015fkili olup olmad\u0131\u011f\u0131n\u0131 incelemeyi ama\u00e7lam\u0131\u015flard\u0131r.<\/p>\n\n\n\n

Kontrol et Mind the Graph Galeri<\/a> Bu blog yaz\u0131s\u0131n\u0131n konusuyla ilgili ill\u00fcstrasyonlar. A\u015fa\u011f\u0131daki resme t\u0131klay\u0131n!<\/p>\n\n\n\n

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

Yemek hakk\u0131nda renkli bir hikaye<\/strong><\/h2>\n\n\n\n

G\u00fc\u00e7l\u00fc antioksidanlar olarak bilinen flavonoidler bitkilerde bulunan do\u011fal bile\u015fiklerdir.<\/p>\n\n\n\n

Bu bile\u015fikler \u015farap, \u00e7ay ve \u00e7ikolatada da bulunur. Flavonoidler ile v\u00fccudunuzu g\u00fcnl\u00fck toksinlere kar\u015f\u0131 koruyabilirsiniz.<\/p>\n\n\n\n

Bir flavonoid, Benzen halkas\u0131n\u0131n Karbon halkas\u0131na ba\u011fl\u0131 olup olmad\u0131\u011f\u0131na veya Karbon halkas\u0131n\u0131n ne kadar desat\u00fcrasyon ve oksidasyon ge\u00e7irdi\u011fine ba\u011fl\u0131 olarak farkl\u0131 alt gruplara ayr\u0131labilir. <\/p>\n\n\n\n

Alt gruplar flavonlar, flavonoller, flavanonlar, flavanonoller, kate\u015finler ve antosiyaninler ve kalkonlard\u0131r.<\/p>\n\n\n\n

Bu \u00e7al\u0131\u015fman\u0131n ara\u015ft\u0131rmac\u0131lar\u0131, flavonoidlerin ya\u015flanmaya ba\u011fl\u0131 bili\u015fsel gerilemeyi yava\u015flatmaya yard\u0131mc\u0131 olan g\u00fc\u00e7l\u00fc antioksidanlar oldu\u011funa inanmaktad\u0131r. <\/p>\n\n\n\n

Bu \u00e7al\u0131\u015fma, diyet de\u011fi\u015fikliklerinin bili\u015fsel gerilemeyi y\u00fczde 20 ila 25 oran\u0131nda azaltabilece\u011fini kan\u0131tlam\u0131\u015ft\u0131r.<\/p>\n\n\n\n

Beyin g\u0131dalar\u0131 listesi<\/strong><\/h2>\n\n\n\n

Ayr\u0131ca, flavonoidler ayr\u0131 ayr\u0131 incelenmi\u015ftir. Baharatlarda ve turuncu ya da sar\u0131 meyve ve sebzelerde do\u011fal olarak bulunan bile\u015fikler olan flavonlar, bili\u015fsel i\u015flev \u00fczerinde, bili\u015fsel gerileme riskini \u00fc\u00e7 ila d\u00f6rt y\u0131l azaltmaya benzer \u015fekilde en b\u00fcy\u00fck faydalar\u0131 g\u00f6stermi\u015ftir.<\/p>\n\n\n\n

Her 100 g porsiyonda Biber<\/strong> yakla\u015f\u0131k 5 mg flavon i\u00e7erir. Bir antosiyanin kayna\u011f\u0131 \u015furada bulunabilir yaban mersini, kiraz ve b\u00f6\u011f\u00fcrtlen<\/strong>. Her 100 graml\u0131k yaban mersini porsiyonunda yakla\u015f\u0131k 164 mg antosiyanin bulunur.<\/p>\n\n\n\n

\u00c7al\u0131\u015fmaya, \u00e7al\u0131\u015fma ba\u015flad\u0131\u011f\u0131nda ortalama ya\u015flar\u0131 48 ve 51 olan 49.493 kad\u0131n ve 27.842 erkek kat\u0131lm\u0131\u015ft\u0131r. \u0130nsanlar 20 y\u0131ldan uzun bir s\u00fcre boyunca takip edilerek \u00e7e\u015fitli g\u0131da s\u0131kl\u0131\u011f\u0131 anketlerini yan\u0131tlam\u0131\u015flard\u0131r. <\/p>\n\n\n\n

Her bir flavonoid t\u00fcr\u00fc, al\u0131m miktar\u0131n\u0131 hesaplamak i\u00e7in s\u0131kl\u0131\u011f\u0131na b\u00f6l\u00fcnm\u00fc\u015ft\u00fcr. \u00c7al\u0131\u015fma s\u0131ras\u0131nda her kat\u0131l\u0131mc\u0131 kendi bili\u015fsel yeteneklerini iki kez de\u011ferlendirmi\u015ftir: \"Yak\u0131n zamandaki olaylar\u0131 hat\u0131rlamakta zorluk \u00e7ekti\u011finizi s\u00f6yleyebilir misiniz?\" ve \"K\u0131sa bir listeyi hat\u0131rlamakta zorlan\u0131yor musunuz?\"<\/p>\n\n\n\n

OTP'nin kullan\u0131lmas\u0131, bir ki\u015finin haf\u0131zas\u0131n\u0131n, sorunlar\u0131 oldu\u011funu bilecek kadar haf\u0131za kayb\u0131 ya\u015fad\u0131\u011f\u0131 ancak bir tarama testinin tespit edebilece\u011fi kadar ciddi olmad\u0131\u011f\u0131 bir a\u015famada de\u011ferlendirilmesini i\u00e7erir.<\/p>\n\n\n\n

\u00c7al\u0131\u015fmaya g\u00f6re, flavonoid t\u00fcketiminin en y\u00fcksek 20%'sinde yer alan ki\u015filer g\u00fcnde yakla\u015f\u0131k 600 miligram (mg) t\u00fcketirken, en d\u00fc\u015f\u00fck 20%'sinde yer alan ki\u015filer g\u00fcnde yakla\u015f\u0131k 150 mg t\u00fcketmi\u015ftir. Ya\u015f ve beslenme ile ilgili fakt\u00f6rlerin ayarland\u0131\u011f\u0131 \u00e7al\u0131\u015fmalarda, flavonoidler daha d\u00fc\u015f\u00fck bili\u015fsel gerileme riski ile ili\u015fkilendirilmi\u015ftir. Kendi kendine bildirilen bili\u015fsel gerileme, y\u00fcksek flavonoid t\u00fcketen grupta d\u00fc\u015f\u00fck flavonoid t\u00fcketen gruba g\u00f6re 20% daha d\u00fc\u015f\u00fckt\u00fc.<\/p>\n\n\n\n

\u00c7al\u0131\u015fmada en iyi sonu\u00e7lar\u0131 elde eden kat\u0131l\u0131mc\u0131lar, a\u015fa\u011f\u0131dakiler de dahil olmak \u00fczere g\u00fcnde ortalama yar\u0131m porsiyon narenciye yemi\u015flerdir portakal, greyfurt, greyfurt suyu, armut ve elma<\/strong>. Di\u011fer fitokimyasallar bu etkiye katk\u0131da bulunabilir, ancak uzun vadeli n\u00f6roprotektif fayda i\u00e7in flavonoidler, \u00f6zellikle flavonlar ve antosiyaninler a\u00e7\u0131s\u0131ndan zengin bir diyet iyi bir fikir gibi g\u00f6r\u00fcnmektedir.<\/p>\n\n\n\n

\"sebze<\/a>
Resim Kayna\u011f\u0131: Unsplash<\/a> taraf\u0131ndan Tom Brunberg<\/a>.<\/figcaption><\/figure>\n\n\n\n

Flavonoidlerle herhangi bir zamanda koruyucu bir ili\u015fki kurmak m\u00fcmk\u00fcnd\u00fcr, \u00e7\u00fcnk\u00fc ara\u015ft\u0131rmalar bile\u015fiklerin ne zaman kullan\u0131lmaya ba\u015fland\u0131\u011f\u0131n\u0131n \u00f6nemli olmad\u0131\u011f\u0131n\u0131 g\u00f6stermektedir. \u00d6yleyse yola \u00e7\u0131k\u0131n ve t\u00fcm o renkli meyve ve sebzeleri yiyip i\u00e7in.<\/p>\n\n\n\n

A\u015fa\u011f\u0131daki referanslara g\u00f6z atarak bu ke\u015fif hakk\u0131nda daha fazla bilgi edinebilirsiniz.<\/p>\n\n\n\n

Yeh, Tian-Shin, et al. \"ABD'li erkek ve kad\u0131nlarda uzun s\u00fcreli diyetle protein al\u0131m\u0131 ve subjektif bili\u015fsel gerileme.\" The American Journal of Clinical Nutrition (2021)<\/a>. DOI: 10.1212\/WNL.0000000000012454<\/p>","protected":false},"excerpt":{"rendered":"

Beyin i\u00e7in sa\u011fl\u0131kl\u0131 g\u0131dalar Ara\u015ft\u0131rmac\u0131lar, \u00e7ilek, turun\u00e7giller ve biber gibi flavonoidler a\u00e7\u0131s\u0131ndan zengin g\u0131dalardan her g\u00fcn en az yar\u0131m porsiyon t\u00fcketen ki\u015filerin bili\u015fsel gerileme riskinin azald\u0131\u011f\u0131n\u0131 ke\u015ffetti. \u00c7al\u0131\u015fmada hem flavon hem de antosiyanin t\u00fcr\u00fcndeki flavonoidlerin en b\u00fcy\u00fck anti-enflamatuar etkilere sahip olabilece\u011fi belirtilmi\u015ftir. Bu [...]<\/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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