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Deprecated: Return type of WP_Theme::offsetExists($offset) should either be compatible with ArrayAccess::offsetExists(mixed $offset): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-theme.php on line 554

Deprecated: Return type of WP_Theme::offsetGet($offset) should either be compatible with ArrayAccess::offsetGet(mixed $offset): mixed, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-theme.php on line 595

Deprecated: Return type of WP_Theme::offsetSet($offset, $value) should either be compatible with ArrayAccess::offsetSet(mixed $offset, mixed $value): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-theme.php on line 535

Deprecated: Return type of WP_Theme::offsetUnset($offset) should either be compatible with ArrayAccess::offsetUnset(mixed $offset): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-theme.php on line 544

Deprecated: Return type of WP_REST_Request::offsetExists($offset) should either be compatible with ArrayAccess::offsetExists(mixed $offset): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/rest-api/class-wp-rest-request.php on line 952

Deprecated: Return type of WP_REST_Request::offsetGet($offset) should either be compatible with ArrayAccess::offsetGet(mixed $offset): mixed, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/rest-api/class-wp-rest-request.php on line 972

Deprecated: Return type of WP_REST_Request::offsetSet($offset, $value) should either be compatible with ArrayAccess::offsetSet(mixed $offset, mixed $value): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/rest-api/class-wp-rest-request.php on line 984

Deprecated: Return type of WP_REST_Request::offsetUnset($offset) should either be compatible with ArrayAccess::offsetUnset(mixed $offset): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/rest-api/class-wp-rest-request.php on line 995

Deprecated: Return type of WP_Block_List::current() should either be compatible with Iterator::current(): mixed, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-block-list.php on line 151

Deprecated: Return type of WP_Block_List::next() should either be compatible with Iterator::next(): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-block-list.php on line 175

Deprecated: Return type of WP_Block_List::key() should either be compatible with Iterator::key(): mixed, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-block-list.php on line 164

Deprecated: Return type of WP_Block_List::valid() should either be compatible with Iterator::valid(): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-block-list.php on line 186

Deprecated: Return type of WP_Block_List::rewind() should either be compatible with Iterator::rewind(): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-block-list.php on line 138

Deprecated: Return type of WP_Block_List::offsetExists($index) should either be compatible with ArrayAccess::offsetExists(mixed $offset): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-block-list.php on line 75

Deprecated: Return type of WP_Block_List::offsetGet($index) should either be compatible with ArrayAccess::offsetGet(mixed $offset): mixed, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-block-list.php on line 89

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Deprecated: Return type of WP_Block_List::offsetUnset($index) should either be compatible with ArrayAccess::offsetUnset(mixed $offset): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-block-list.php on line 127

Deprecated: Return type of WP_Block_List::count() should either be compatible with Countable::count(): int, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/class-wp-block-list.php on line 199

Deprecated: Return type of WPCF7_FormTag::offsetExists($offset) should either be compatible with ArrayAccess::offsetExists(mixed $offset): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-content/plugins/contact-form-7/includes/form-tag.php on line 395

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Deprecated: Return type of WPCF7_FormTag::offsetSet($offset, $value) should either be compatible with ArrayAccess::offsetSet(mixed $offset, mixed $value): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-content/plugins/contact-form-7/includes/form-tag.php on line 381

Deprecated: Return type of WPCF7_FormTag::offsetUnset($offset) should either be compatible with ArrayAccess::offsetUnset(mixed $offset): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-content/plugins/contact-form-7/includes/form-tag.php on line 399

Deprecated: Return type of WPCF7_Validation::offsetExists($offset) should either be compatible with ArrayAccess::offsetExists(mixed $offset): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-content/plugins/contact-form-7/includes/validation.php on line 78

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Deprecated: Return type of WPCF7_Validation::offsetUnset($offset) should either be compatible with ArrayAccess::offsetUnset(mixed $offset): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-content/plugins/contact-form-7/includes/validation.php on line 82

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Deprecated: Creation of dynamic property WPCOM_REST_API_V2_Endpoint_Instagram_Gallery::$is_wpcom is deprecated in /home/1/s/speilvendt/www/wp-content/plugins/jetpack/_inc/lib/core-api/wpcom-endpoints/class-wpcom-rest-api-v2-endpoint-instagram-gallery.php on line 23

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Deprecated: Creation of dynamic property WPCOM_REST_API_V2_Endpoint_Subscribers::$wpcom_is_wpcom_only_endpoint is deprecated in /home/1/s/speilvendt/www/wp-content/plugins/jetpack/_inc/lib/core-api/wpcom-endpoints/subscribers.php on line 15

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Deprecated: Return type of Requests_Cookie_Jar::offsetExists($key) should either be compatible with ArrayAccess::offsetExists(mixed $offset): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/Requests/Cookie/Jar.php on line 63

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Deprecated: Return type of Requests_Cookie_Jar::offsetSet($key, $value) should either be compatible with ArrayAccess::offsetSet(mixed $offset, mixed $value): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/Requests/Cookie/Jar.php on line 89

Deprecated: Return type of Requests_Cookie_Jar::offsetUnset($key) should either be compatible with ArrayAccess::offsetUnset(mixed $offset): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/Requests/Cookie/Jar.php on line 102

Deprecated: Return type of Requests_Cookie_Jar::getIterator() should either be compatible with IteratorAggregate::getIterator(): Traversable, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/Requests/Cookie/Jar.php on line 111

Deprecated: Return type of Requests_Utility_CaseInsensitiveDictionary::offsetExists($key) should either be compatible with ArrayAccess::offsetExists(mixed $offset): bool, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/Requests/Utility/CaseInsensitiveDictionary.php on line 40

Deprecated: Return type of Requests_Utility_CaseInsensitiveDictionary::offsetGet($key) should either be compatible with ArrayAccess::offsetGet(mixed $offset): mixed, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/Requests/Utility/CaseInsensitiveDictionary.php on line 51

Deprecated: Return type of Requests_Utility_CaseInsensitiveDictionary::offsetSet($key, $value) should either be compatible with ArrayAccess::offsetSet(mixed $offset, mixed $value): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/Requests/Utility/CaseInsensitiveDictionary.php on line 68

Deprecated: Return type of Requests_Utility_CaseInsensitiveDictionary::offsetUnset($key) should either be compatible with ArrayAccess::offsetUnset(mixed $offset): void, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/Requests/Utility/CaseInsensitiveDictionary.php on line 82

Deprecated: Return type of Requests_Utility_CaseInsensitiveDictionary::getIterator() should either be compatible with IteratorAggregate::getIterator(): Traversable, or the #[\ReturnTypeWillChange] attribute should be used to temporarily suppress the notice in /home/1/s/speilvendt/www/wp-includes/Requests/Utility/CaseInsensitiveDictionary.php on line 91

Deprecated: Creation of dynamic property POMO_FileReader::$is_overloaded is deprecated in /home/1/s/speilvendt/www/wp-includes/pomo/streams.php on line 21

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Nevronæring – Speilvendt
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Nevronæring


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Får du i deg alt du trenger for en velfungerende hjerne?

 

Den menneskelige hjernen er setet for alle våre høyere og lavere kognitive funksjoner. Derfor er det viktig at dette fantastiske organet får tilgang på alle ressurser den behøver. Som vi skal se i denne artikkelen, er det ikke bare oksygen som trengs, selv om vi fort dør uten.

Fett
Hjernen består av rundt 60 % fett. Støttestrukturer, myelin og cellemembraner, er alle bygd opp av fett. For å danne de riktige fettmolekylene trenger hjernen flerumettede fettsyrer, som omega-3 og -6. Uten nok av dette fettet vil hjernen enten bli påført tap av strukturell og funksjonell integritet, eller erstatte det med mettede fettsyremolekyler. Dette medfører en “stivere” hjerne som både er mindre plastisk og mindre motstandsdyktig mot støt og lignende. Transfett er en enda verre synder. Dette fettet er så stivt at det kan blokkere kommunikasjon mellom nevronene og hindre blodårer i å utvide seg. Litt avhengig av kilde, anbefales det rundt en 1:1 ratio mellom omega 3/6 fettsyrer, med så lite transfett og mettet fett som mulig. Forøvrig er dette også en sunn tommelfingerregel for hjerte og blodkar. Fiskeolje og linfrø er gode kilder til omega-3, mens solsikkeolje og nøtter er gode kilder til omega-6.

Hjernemat-liten

Karbohydrater
Hjernen alene står for opp mot 30 % av det daglige energibehovet vårt. Men til forskjell fra resten av kroppen som ikke er så kresen på energikilden, opererer hjernen primært på glukose. Glukose er et monosakkarid, altså et enkeltkjedet karbohydrat, som tas direkte opp i blodstrømmen uten å bli brutt ned. Alle celler, men spesielt nevronene i det sentrale nervesystemet, bruker glukose som drivstoff. Rundt regnet trenger hjernen 600-800 kalorier, eller 200-300 g karbohydrater. For at cellene skal kunne lagre energi dannes det ATP. ATP, eller adenosintrifosfat, er bygget opp av fosfor og glukose. Man trenger rundt 1 gram fosfor om dagen.

Hjernen alene står for opp mot 30 % av det daglige energibehovet vårt. Men til forskjell fra resten av kroppen som ikke er så kresen på energikilden, opererer hjernen primært på glukose.

Glukose kan komme fra to primære kilder: Enten alene i maten eller i større karbohydratkjeder som stivelse, laktose, fiber og cellulose. De to siste er så lange kjeder at de ikke rekker å bli brutt ned før de kommer ut igjen av fordøyelsessystemet. Glukose kan også genereres fra visse typer proteiner, og noe forskning tyder på at visse typer fett kan omdannes til glukose. Denne prosessen sørger for en mer jevn tilførsel av glukose i blodet enn rent inntak, og er dermed en av de positive egenskapene bak for eksempel en lavkarbodiett. Men hvor man får drivstoffet til å drive hjernen fra har ikke så mye å si, så lenge man får nok.

Tilførsel av glukose kan også styres på andre måter. Når det kommer til karbohydrater, avhenger opptaket, og dermed tilførselen, både av lengden på karbohydratkjedene og på hurtigheten av maten gjennom systemet. Ved å spise mat med mye fiber, fett og proteiner er man mindre avhengig av de mer gunstige langkjedede karbohydratene, og man benytter seg i stedet av det at maten bruker lang tid i gjennom systemet og at energien tas opp saktere.

Mindre næringsstoffer
Det enorme nevrale nettverket i hjernen vår kommuniserer gjennom aksoner og synapser. Til grunn for aksjonspotensialet (aksonet) og den synaptiske transmisjonen (synapsen) ligger enkle kjemiske elementer. Aksjonspotensialet trenger negativt ladede natriumioner for å depolarisere nevronet, og positivt ladede kaliumioner for å repolarisere. Følgelig er det viktig med både natrium og kalium i kostholdet. Natrium, en av bestanddelene i salt, får de fleste av oss nok av i løpet av en dag. Rundt 2 gram natrium (4 gram salt) er tilstrekkelig for dagsbehovet for natrium. Kalium finnes i det meste av mat, men de færreste får likevel opp imot de 3-4 gram om dagen nervesystemet ønsker. Bananer og bønner er gode kilder, men bønner inneholder mest kalium når de er rå, og man trenger rundt 10 bananer om dagen hvis det er eneste kilde. Videre eksisterer det nevroner som kommuniserer ved hjelp av kalsium framfor natrium. Kalsium finnes blant annet i melkeprodukter.

Synaptisk transmisjon (i kjemiske synapser, som er de mest populære synapsene i hjernen om dagen) fungerer ved hjelp av nevrotransmittere som overføres fra enden av et akson til mottakeren i enden av et annet nevrons dendritt. Disse nevrotransmitterne blir enten tatt opp igjen og resirkulert av den pre-synaptiske siden, skylt ut av den synaptiske kløft, eller nedbrutt ved hjelp av enzymer utskilt fra omkringliggende gliaceller. Hjernen trenger uansett påfyll. En av de viktigste nevrotransmitterene, glutamat, er en essensiell aminosyre (proteiners bestanddeler) som også er en viktig bestanddel i nevrotransmitteren GABA. Tyrosin og tryptofan er to andre aminosyrer som er nødvendige for å danne serotonin, adrenalin, noradrenalin og dopamin.

En gyllen regel er: Det som er sunt for hjertet, er sunt for hjernen.

Nevrotransmittere er en mangfoldig gruppe, og en fullstendig oversikt over byggestenene til alle 100 pluss blir for mye i denne omgang. Likevel, kroppen foretrekker gjerne opp i mot 0,8 ganger kroppsvekten din i komplette proteiner til bruk både i hjernen og resten av organismen.

For å danne nevrotransmittere ut av aminosyrer trengs det blant annet b-vitaminer og sink. Ved siden av å være grunnsteiner for nevrotransmittere, trengs det aminosyrer, sammen med sink og magnesium, for å danne nye nevroner, og for å forsterke eksisterende koblinger.

Beskyttelse
Hjernen trenger konstant beskyttelse. I kroppen foregår det kontinuerlig kjemiske reaksjoner, som bryter ned og danner nye molekyler. Når resultatet av en slik prosess genererer molekyler som er ustabile, kaller man disse for frie radikaler, altså atomer/molekyler som leter etter balanse. Dette kan de finne ved å rive til seg elektroner fra andre molekyler. Noen ganger tilhører disse molekylene nevroner, og dette medfører skade. Med for mye frie radikaler i omløp klarer ikke kroppen å reparere cellene raskt nok, og resultatet er atrofi. Her kommer antioksidantene inn. Disse molekylene “ofrer” seg og gir fra seg elektroner uten selv å bli ustabile. Vi produserer naturlig en del mikroernæringsstoffene, som vitaminer og mineraler, og får man nok av de, burde saken være grei. Hvis man bor i områder med mye forurensing, røyker eller er i nærheten av andre gifter (også sollys) så trenger man mer antioksidanter. Når man blir eldre, slutter kroppen å produsere antioksidanter, og man trenger påfyll utenfra. Overflod av frie radikaler ved senere alder er en av årsakene til vår kognitive nedgang.antioksidanter, men ved inntak av forskjellige gifter, som alkohol og tobakk, kan det bli en overvekt av de frie radikalene. Dette i seg selv er ikke nødvendigvis negativt, da frie radikaler også angriper ondartede elementer som f.eks kreftceller. Likevel kan det være ønskelig å få i seg en viss mengde antioksidanter. Disse kommer hovedsakelig fra mikroernæringsstoffene, som vitaminer og mineraler, og får man nok av de, burde saken være grei. Hvis man bor i områder med mye forurensing, røyker eller er i nærheten av andre gifter (også sollys) så trenger man mer antioksidanter. Når man blir eldre, slutter kroppen å produsere antioksidanter, og man trenger påfyll utenfra. Overflod av frie radikaler ved senere alder er en av årsakene til vår kognitive nedgang.

Oppsummering
En gyllen regel er: Det som er sunt for hjertet, er sunt for hjernen. Men ved mye bruk av de små grå, trengs det mer av visse næringsstoffer. For å få hjernen til å jobbe langt og trutt så trengs oksygen og glukose. For kommunikasjon mellom nevronene trengs det kalium, natrium, kalsium, proteiner (aminosyrer) og b-vitaminer. For nevrogenese trengs fosfor, magnesium, sink, aminosyrer, og fett. Og for å beskytte trengs antioksidanter. Denne listen er på ingen måte komplett, men gir en generell pekepinn på hva som trengs i hjernen.

 

Hjerneføde – en enkel oppskrift for å fylle på med det hjernen trenger:

Bland sammen følgende ingredienser i en blender: 50g valnøtter, 50g linfrø (10g linfrøolje), 10g solsikkeolje, 5 bananer, 4g salt, 30g sukker, 5dl vann, 1dl melk og 30g Kellog’s havreflak og litt blåbær.

Pynt med en tomat og et b-vitamintilskudd, og vips; klar for servering!


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