AKO VAM je zdravlje mozga prioritet, vjerojatno ste već svjesni da je smanjenje unosa hrane bogate šećerom jedna od najboljih prehrambenih navika. Iako je povremeno uživanje u slasticama u redu, redovita konzumacija slatke hrane povezuje se s neuroinflamacijom, koja može povećati rizik od neurodegenerativnih bolesti poput demencije i Parkinsonove bolesti.
Zdravija alternativa za zadovoljavanje želje za slatkim je voće, koje unatoč šećeru ne uzrokuje upale zbog vlakana i antioksidansa. No, kako se u tu priču uklapa jedna od najpopularnijih voćki na svijetu - banana.
Iako banane nisu izričito istaknute u MIND dijeti, planu prehrane osmišljenom za smanjenje rizika od demencije, registrirane dijetetičarke specijalizirane za kognitivno zdravlje ističu da ih nekoliko hranjivih tvari čini korisnima za mozak.
Vlakna povezuju zdravlje crijeva i mozga
Jedna od njih su vlakna. "Iako znamo da vlakna pomažu probavi, mnogi ne shvaćaju da su ključna i za zdravlje mozga", kaže za Parade Laura M. Ali, kulinarska nutricionistica i autorica knjige "MIND Diet for Two".
Ona objašnjava da su crijeva i mozak povezani takozvanom osi crijeva-mozak. "Taj komunikacijski sustav pomaže regulirati naše raspoloženje, pamćenje i koncentraciju", navodi Ali, dodajući da je svaka hrana dobra za crijeva, poput banana, ujedno dobra i za mozak.
Blago nezrele banane posebno su korisne
Registrirana dijetetičarka Maggie Moon, autorica bestselera "The MIND Diet", ističe da su blago nezrele banane posebno korisne jer su bogate prebioticima koji smanjuju upalu mozga i poboljšavaju kognitivne funkcije. Osim vlakana, banane su bogate i antioksidansima.
"Banane sadrže vitamin C i karotenoide, spojeve koji im daju žutu boju, a smanjuju oksidaciju i upalu u mozgu. Ti antioksidansi štite naše moždane stanice od oštećenja. Djeluju kao zaštitni premaz, slično kao što boja štiti željeznu ogradu od hrđe", slikovito objašnjava Ali.
Važnost vitamina B6 i magnezija
Druge dvije važne hranjive tvari u bananama su vitamin B i magnezij. Ali navodi da vitamini B skupine osiguravaju energiju mozgu i podržavaju neurotransmitere, glasnike koji prenose signale iz mozga u ostatak tijela.
Tekst se nastavlja ispod oglasa
Moon dodaje: "Banane su bogate vitaminom B6, koji nam je potreban za stvaranje neurotransmitera koji reguliraju raspoloženje, pamćenje i kognitivne funkcije. U suradnji s folatom i vitaminom B12, on također snižava razinu toksične aminokiseline homocisteina." Što se tiče magnezija, Ali kaže da on, u kombinaciji s kalijem, pomaže u smanjenju upale u mozgu.
Dugoročna korist za mozak
Iako su banane pune hranjivih tvari koje podržavaju zdravlje mozga, njihova redovita konzumacija neće dovesti do odmah primjetne razlike u koncentraciji ili raspoloženju. Njihov pravi učinak događa se u pozadini. Hranjive tvari iz banana dugoročno smanjuju upalu u mozgu, što zauzvrat umanjuje rizik od demencije i drugih neurodegenerativnih poremećaja.
To potvrđuje i znanstveni pregled iz 2022. objavljen u časopisu Food, koji je utvrdio da bioaktivni spojevi iz banana smanjuju upale u mozgu u nekoliko studija na životinjama.
Druga studija, objavljena u časopisu Alzheimer’s & Dementia, pokazala je da prebiotici iz banana smanjuju upalu mozga kod štakora, zbog čega Moon preporučuje jesti blago nezrele banane. Obje dijetetičarke naglašavaju da su potrebna opsežnija istraživanja na ljudima kako bi se preciznije utvrdio učinak banana na mozak, no postojeće studije su obećavajuće.
Banana je jednostavan dodatak prehrani
"Banana nije prva namirnica koje bih se sjetila za zdravlje mozga, ali kada je riječ o voću i povrću, vrijedi pravilo 'što više, to bolje'", kaže Moon, dodajući da je uključivanje banana u prehranu niskorizičan potez.
Iako banane možda nisu toliko bogate antioksidansima kao bobičasto voće, koje je zvijezda MIND dijete, i dalje sadrže brojne hranjive tvari koje se bore protiv neuroinflamacije. Stoga se dodavanje jedne banane u doručak čini kao jednostavan i pametan izbor.
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Read the full article at Index.hr →📄Source document: klix.ba→6 reports
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