Post on 03-Apr-2018
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THE BEST FOODSFORTHE
BRAIN
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Sudah hampir 1 tahun sejak medscapemempublikasikan mengenai makanan untuk
otak, untuk melihat apa yang kita makan
mempengaruhi mental dan kesehatan saraf.
Sejak itu, pengertian kita mengenaibagaimana diet tersebut memberikan efek
terhadap otak telah berkembang secara
signifikan. Slide sekarang, berdasarkan
berita Medscape coverage, mengulangstudi tahun lalu mengenai nutrisi dan
kesehatan otak.
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DIETFOR DEPRESSION
Penelitian dari beberapa tahun sebelumnyamenduga bahwa konsumsi asam lemak
monosaturasi (ditemukan dalam minyak zaitun,
alpukat, dan kacang-kacangan), asam lemak
poliunsaturasi ( PUFA, ditemukan di kacang-
kacangan, rumput laut, ikan, sayur berdaun hijau)
dan suplemen yang mengandung asam
eikosapentanoik mengurangi risiko depresi. [1-3]
http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/736460http://www.medscape.com/viewarticle/7364607/28/2019 Food for Brain-Indo (Ocha, Slide 21-23)
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Untuk itu, mengikuti pola diet Mediterania--yaitu
diet kaya buah-buahan, sayuran, kacang-
kacangan, biji-bijian, ikan dan tinggi lemak tak
jenuh- dikaitkan dengan penurunan 30% resiko
depresi, dibandingkan dengan daging dan susu,diet berat dan diet tinggi asam lemak trans yang
dikaitkan dengan peningkatan resiko depresi dari
waktu ke waktu. [4]
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CONTINUE...
Sebaliknya, rendahnya tingkat
PUFA dapat meningkatkanresiko terjadinya depresi
postpartum, menurut sebuah
tinjauan 2012 yang diterbitkan
dalam Canadian Journal of
Psychiatry.[5]
Perlu diingat, bagaimanapun,
meskipun ada bukti kuat ada
hubungan antara diet dan
depresi, kebanyakan studi
sampai saat ini belum terbuktisecara kausalitas, mendukung
kebutuhan untuk percobaan
pencegahan primer secara
acak. 6]
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RETHINKING FAT
Dibawah pengurangan risiko depresi, asam
lemak tidak tersaturasi banyak pada diet
Mediterranean mempunyai banyak
keuntungan untuk otak. Ulasan tahun 2012mempublikasikan pada laporan pediatrik
berdasarkan bukti yang berhubungan
dengan defisiensi PUFA terhadap defisit
atensi atau gangguan hiperaktifitas, sepertiyang ditemukan pada percobaan dimana
lemak tersebut telah berhasil digunakan
untuk mengatasi gejala ADHD.
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CONTINUE...
Studi lainnya menunjukkan bahwapeningkatan konsumsi asam lemak
omega 3 meningkatkan kerja memori
pada dewasa muda.[8]
Studi sebelumnya memiliki hubungan
dengan diet Mediterranean yang
mengkonsumsi tinggi minyak zaitun
dengan risiko stroke iskemik yang
lebih rendah, gangguan kognitif
ringan, dan penyakit Alzheimer, danparticularly the latter two whenassociated with high levels ofphysical activity.[11,12]
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GO WITHTHE SALMON
Berminyak, ikan air yang hidup di air dingin sepertisalmon, trout, and ikan sarden mengandung sumber
baik berupa PUFA, yang dinamakan asam lemak omega
3. Menurut studi 2012,[13] dua penyajian setiap
minggunya berhubungan dengan a modest namun
secara klinis memperlihatkan penurunan signifikan padarisiko stroke.
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Dari catatan, suplementasi omega-3 tidak
berhubungan dengan pengurangan resiko,
penemuan studi dengan pengarang Oscar H.
Franco, MD, PhD, Professor dari obat-obatan
pencegahan di Pusat Medis Erasmus(di Belanda),attributes to "the interplay of a wide range of
nutrients abundant in fish."
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CONTINUE...
Sebuah studi 2010 menduga bahwa
mengkonsumsi minyak ikan dalam jumlah sedang
dapat sebagai proteksi terhadap resiko gejala
psikotik; bagaimanapun juga, asupan dalam jumlah
banyak berhubungan dengan peningkatan resiko.[14]
huThis J-shaped relationship between fish or PUFA
intake and mental health problems has also been
suggested by other studies and is consistent with
the importance of a balanced diet.[15,16]
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CONTINUE...
However, concurrent work fromrandomized controlled trials hassuggested that fish oil may helpprevent psychosis in high-riskindividuals.[17]
A multicenter, randomizeddouble-blind study is under wayto determine whether omega-3fatty acid supplementation canhelp prevent the onset of
psychosis and improve symptomsand outcomes in those at highrisk for schizophrenia.
http://www.medscape.com/viewarticle/758535http://www.medscape.com/viewarticle/7585357/28/2019 Food for Brain-Indo (Ocha, Slide 21-23)
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FRUITTO FEND OFF STROKE
Analisa dari ilmu kesehatan keperawatanmenemukan bahwa mengkonsumsi tinggi
flavanones, yaitu subkelas flavanoid yang ditemukan
dalam konsenterasi tinggi pada anggur dan jeruk,
yang berhubungan dengan berkurangnya risikostroke iskemik pada wanita sebesar 19%.(18)
Studi Finnish dipublikasikan dalam laporan
Neurology yang mengatakan diit tinggi lycopene,
antioksidan potensial yang ditemukan pada tomat,yang mungkin dapat mengurangi risiko stroke pada
pria.(19)
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CONTINUE...
Penelitian sebelumnya menunjukkan bahwa polyphenols, yang
dinamakan anthocyanins, ditemukan dalam buah berri dan buah-buahan dan sayuran yang berwarna gelap membuat penurunan
fungsi kognitif melambat dengan menginduksi autophagy (suatu
proses dimana setiap sel (a process by which cells clear
proteinaceous debris linked to memory loss) dan mengurangi faktor
risiko penyakit jantung dengan mengurangi stres oksidatif dan
menghambat ekspresi gen.[20-22]
Setiap studi ini menunjukkan pentingnya diit tinggi plant food dan
Each of these studies points to the importance of a healthy diet high in
plant foods and low in processed foods for a range of health
outcomes, both physical and mental.
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CUTTHE SODA, KEEP UPTHE COFFEE
2012 saw more evidence that coffee might be the
original wonder drug. A new observational study[23]
to be presented at the American Academy of
Neurology meeting in March shows that people who
drink 4 cups of coffee a day are 10% less likely todevelop depression.
Those who opted for 4 or more servings a day of
diet soda or fruit punch were 30% and 38% morelikely, respectively, to develop depression.
http://www.medscape.com/features/slideshow/coffeehttp://www.medscape.com/viewarticle/777356http://www.medscape.com/viewarticle/777356http://www.medscape.com/features/slideshow/coffee7/28/2019 Food for Brain-Indo (Ocha, Slide 21-23)
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CONTINUE...
Past work also suggests that the
world's most widely used
stimulant cuts depression risk,
possibly by altering serotoninand dopamine activity and
through its antioxidant and anti-
inflammatory properties.[24-27]
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ALCOHOL: ALWAYSIN MODERATION
The Greeks touted "nothing in excess," a refrain thatstill rings true: Low to moderate* alcohol consumption
has been associated with numerous potential
physiologic benefits with neurologic implications,
including improved cholesterol profiles, beneficial
effects on platelet and clotting function, and improvedinsulin sensitivity.[28]
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Last yearwe reported that limited alcohol use is
associated with a lower risk for dementia[28,29] and
that moderate alcohol -- especially antioxidant-rich
red wine -- intake may protect against
cerebrovascular disease.[30-32]
http://www.medscape.com/viewarticle/738563http://www.medscape.com/viewarticle/7385637/28/2019 Food for Brain-Indo (Ocha, Slide 21-23)
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CONTINUE...
A new study published in Circulation Research found
that dealcoholized Merlot reduced blood pressure by
approximately 6/3 mm Hg in a sample of 67 men at
high cardiovascular risk, suggesting that the beneficial
effects of wine consumption may not strictly be due to
its alcohol content.[33]
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However, the health costs to the brain of alcohol
consumption can quickly outweigh the benefits, as
heavy and long-term alcohol use can lead to
alcohol abuse and dependence, impair memory
function, contribute to neurodegenerative disease,and hinder psychosocial functioning.
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CONTINUE...
*The US Food and Drug Administration defines "moderate alcohol consumption"
as up to 1 drink per day for women and up to 2 drinks per day for men. Onedrink is equivalent to 12 fluid ounces of regular beer, 5 fluid ounces of 12%alcohol wine, or 1.5 fluid ounces of distilled spirits.
*US Food and Drug Administration mendefinisikan "konsumsi alkohol sedang"sebagai minum sampai dengan 1 gelas per hari untuk wanita dan hingga 2
gelas per hari untuk pria. Satu minuman adalah setara dengan 12 ons cairanbir biasa, 5 ons cairan anggur alkohol 12%, atau 1,5 ons cairan suling.
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CHOCOLATE -- AND STILL MORE ANTIOXIDANTS
Many recent studies have added to the already robustbody of evidence suggesting that dark, flavonol-rich
chocolate may have cardiovascular benefits.
Banyak studi terbaru telah ditambahkan ke tubuh yangsehat dari bukti dugaan bahwa gelap, flavonol kaya
coklat mungkin memiliki manfaat kardiovaskular.
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A meta-analysis published in Cochrane Database of
Systematic Reviews reported that individuals who
consumed 100 g of dark chocolate every day -- a
standard Hershey bar weighs 43 g -- saw an average
blood pressure drop of 2.77/2.20 mmHg compared withcontrol participants.[34]
Sebuah analisis Meta dipublikasikan dalam Cochrane
Database of Systematic Reviews melaporkan bahwa
individual yang mengkonsumsi 100 g coklat tua setiap
hari Hershey batangan standar dengan berat 43g
telah melihat rata-rata penurunan tekanan darah dari
2,77/2,20 mmHg dibandingkan dengan peserta
kontrol.[34]
http://www.medscape.com/viewarticle/769223http://www.medscape.com/viewarticle/769223http://www.medscape.com/viewarticle/769223http://www.medscape.com/viewarticle/7692237/28/2019 Food for Brain-Indo (Ocha, Slide 21-23)
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CONTINUE...
A study out of Finland[35] published in Neurologyreported that
individuals who eat at least 52 g of chocolate per week have a17% lower risk for stroke, compared with those who eat less
than 12 g a week.
Sebuah studi dari Finlandia [35] diterbitkan di Neurology
melaporkan bahwa orang yang makan setidaknya 52 g cokelat
per minggu memiliki risiko 17% lebih rendah untuk stroke,
dibandingkan dengan mereka yang makan kurang dari 12 g per
minggu.
http://www.medscape.com/viewarticle/770037http://www.medscape.com/viewarticle/7700377/28/2019 Food for Brain-Indo (Ocha, Slide 21-23)
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The flavonols in dark chocolate likely contribute to the
reported benefits by scavenging free radicals and
improving endothelial and platelet function. But always
check the label, as some processed chocolate contains
trans-fats, which should be avoided.
Flavonol dalam coklat tua mungkin berkontribusi
terhadap manfaat yang dilaporkan oleh pemulungan
radikal bebas dan meningkatkan fungsi endotel dan
trombosit. Tapi selalu periksa label, karena beberapa
coklat olahan mengandung trans-lemak, yang harus
dihindari.
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WHAT NOTTO EAT: CUTTHE CARBS
Various 2012 studies further clarified how overlysweet, unhealthy foods affect the brain. An animal
study[36] out of UCLA found that diets high in
fructose can impair cognitive function, which is
reversible with omega-3 fatty acid supplementation.Coauthor Fernando Gomez-Pinilla, PhD, told
Medscape Medical News, "High fructose
consumption can induce some signs of metabolic
syndrome in the brain and can disrupt the signalling
of the insulin receptors and reduce the action of
insulin in the brain."
http://www.medscape.com/viewarticle/764469http://www.medscape.com/viewarticle/764469http://www.medscape.com/viewarticle/764469http://www.medscape.com/viewarticle/7644697/28/2019 Food for Brain-Indo (Ocha, Slide 21-23)
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CONTINUE...
Other work[37] published in JAMA suggests that fructose
consumption modulates the neurophysiologic pathways
involved in appetite regulation and encourages
overeating. An October 2012 study[38] published in the
Journal of Alzheimer's Disease reported that a diet highin carbohydrates and sugar raises the risk for mild
cognitive impairment in the elderly, while a diet high in
fat and protein may reduce this risk.
http://www.medscape.com/viewarticle/776988http://www.medscape.com/viewarticle/772935http://www.medscape.com/viewarticle/772935http://www.medscape.com/viewarticle/7769887/28/2019 Food for Brain-Indo (Ocha, Slide 21-23)
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CONTINUE...
Lead author Rosebud O.
Roberts, MD, an
epidemiologist at Mayo Clinic
in Rochester, Minnesota,
commented to MedscapeMedical News that an
"optimal balance" of
carbohydrates, fat, and
protein may help "maintainneuronal integrity and optimal
cognitive function in the
elderly."
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CONTINUE...
Mounting evidence in 2012 reinforces that highconsumption of red meat increases stroke risk. The
largest meta-analysis to date[39] looking at the
atherogenic effects of red meat found that the risk
for total stroke increased by up to 13% for each
increase in a single serving of fresh, processed,
and total amount of red meat consumed per day.
Earlier in the year another study[40] found that
processed and unprocessed red meat is associated
with a higher risk for stroke, while poultry wasassociated with a reduced risk.
http://www.medscape.com/viewarticle/769665http://www.medscape.com/viewarticle/769665http://www.medscape.com/viewarticle/769665http://www.medscape.com/viewarticle/7696657/28/2019 Food for Brain-Indo (Ocha, Slide 21-23)
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CONTINUE...
A study by Snchez-Villegas and colleagues[4] found that
a diet high in fruits, vegetables, grains, and fish led to a
30% lower depression risk compared with a meaty diet.
But, as we pointed out last year, meat quality might be a
factor: Moderate consumption of unprocessed, free-range red meat may actually protect against depression
and anxiety.[41]
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CONTINUE...
Mental health nutrition expert Dr.Felice Jacka, a research fellow atDeakin University in Geelong,
Australia, comments in thisreport that despite the growing
locavore movement, much of thelivestock in the United States israised on industrial feedlots,which "...increases saturated fatand decreases very important
good fatty acids...pasture-raisedanimals have a much healthierfatty acid profile."
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