{"id":37674,"date":"2022-08-31T20:12:27","date_gmt":"2022-08-31T17:12:27","guid":{"rendered":"https:\/\/www.adanaseshaber.com\/?p=37674"},"modified":"2022-08-31T20:12:27","modified_gmt":"2022-08-31T17:12:27","slug":"kucuk-ama-guclu-iste-her-gun-bogurtlen-yemek-icin-cok-gecerli-sebepler","status":"publish","type":"post","link":"https:\/\/adanaseshaber.com.tr\/?p=37674","title":{"rendered":"K\u00fc\u00e7\u00fck ama g\u00fc\u00e7l\u00fc! \u0130\u015fte her g\u00fcn b\u00f6\u011f\u00fcrtlen yemek i\u00e7in \u00e7ok ge\u00e7erli sebepler"},"content":{"rendered":"

Bir zamanlar mevsimsel bir zevk olarak kabul edilen; bug\u00fcn, muhtemelen y\u0131l boyunca bakkalda b\u00f6\u011f\u00fcrtlen bulacaks\u0131n\u0131z. Ba\u015fparma\u011f\u0131n\u0131z kadar b\u00fcy\u00fck ve olabildi\u011fince tatl\u0131 olan bu sulu meyveler hem lezzetli hem de besleyicidir.<\/p>\n

Kay\u0131tl\u0131 diyetisyen Julia Zumpano, “Tarih boyunca insanlar \u00e7ok \u00e7e\u015fitli hastal\u0131klar\u0131 iyile\u015ftirmek i\u00e7in b\u00f6\u011f\u00fcrtlen meyveleri, yapraklar\u0131 ve b\u00f6\u011f\u00fcrtlenleri kulland\u0131” diyor. “Modern t\u0131p bu t\u0131bbi kullan\u0131mlar\u0131n yerini alm\u0131\u015f olsa da, b\u00f6\u011f\u00fcrtlenin ba\u015fka bir\u00e7ok sa\u011fl\u0131k yarar\u0131 oldu\u011funu \u00f6\u011freniyoruz.”<\/p>\n

B\u00f6\u011f\u00fcrtlen sa\u011fl\u0131kl\u0131 m\u0131?<\/h3>\n

K\u0131sa cevap evet. B\u00f6\u011f\u00fcrtlen vitaminler, mineraller, lif ve antioksidanlarla doludur. Zumpano, “Bu besinler iyi bir sa\u011fl\u0131k i\u00e7in gereklidir” diyor. “Ve ara\u015ft\u0131rma \u00e7al\u0131\u015fmalar\u0131, antioksidanlar\u0131n iltihab\u0131 azaltabilece\u011fini ve kanser de dahil olmak \u00fczere bir\u00e7ok hastal\u0131\u011f\u0131 \u00f6nleyebilece\u011fini g\u00f6steriyor .”<\/p>\n

B\u00f6\u011f\u00fcrtlen ayr\u0131ca kalori ve karbonhidrat bak\u0131m\u0131ndan da d\u00fc\u015f\u00fckt\u00fcr. Bir fincan 62 kalori ve 13.8 gram karbonhidrat i\u00e7erir. Bu, tam olarak keyfini \u00e7\u0131karman\u0131z i\u00e7in size ye\u015fil \u0131\u015f\u0131k verir. \u0130\u015fte b\u00f6\u011f\u00fcrtlenin sa\u011flad\u0131\u011f\u0131 ba\u015fl\u0131ca faydalardan baz\u0131lar\u0131.<\/p>\n

    \n
  1. V\u00fccut fonksiyonlar\u0131n\u0131z\u0131 art\u0131r\u0131r<\/strong><\/li>\n<\/ol>\n

    B\u00f6\u011f\u00fcrtlen m\u00fckemmel bir C vitamini, K vitamini ve manganez kayna\u011f\u0131d\u0131r. V\u00fccudunuz a\u015fa\u011f\u0131daki i\u015flevleri yerine getirmek i\u00e7in bu besinlere ihtiya\u00e7 duyar:<\/p>\n

    C vitamini g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi, yaralar\u0131 iyile\u015ftirmek ve demiri emmek i\u00e7in \u00f6nemlidir. Ayr\u0131ca kansere yol a\u00e7abilecek serbest radikallerle sava\u015fan bir antioksidan g\u00f6revi g\u00f6rebilir.<\/p>\n

    K vitamini , kan p\u0131ht\u0131la\u015fmas\u0131 ve kemik sa\u011fl\u0131\u011f\u0131nda \u00f6nemli bir oyuncudur .<\/p>\n

    Manganez , enerji yap\u0131m\u0131nda, h\u00fccreleri hasardan, ba\u011f\u0131\u015f\u0131kl\u0131ktan, kemik b\u00fcy\u00fcmesinden, \u00fcremeden ve kan p\u0131ht\u0131la\u015fmas\u0131ndan korumada rol oynar.<\/p>\n

    ABD Tar\u0131m Bakanl\u0131\u011f\u0131’na g\u00f6re , 1 fincan b\u00f6\u011f\u00fcrtlen, bu besinler i\u00e7in \u00f6nerilen g\u00fcnl\u00fck al\u0131m miktar\u0131n\u0131z\u0131 (RDA) kar\u015f\u0131laman\u0131za yard\u0131mc\u0131 olabilir. RDA, her g\u00fcn t\u00fcketmeniz gereken miktard\u0131r.<\/p>\n

    Besin t\u00fcr\u00fc\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 1 su barda\u011f\u0131 b\u00f6\u011f\u00fcrtlen miktar\u0131\u00a0\u00a0 \u00d6nerilen g\u00fcnl\u00fck \u00f6denek (RDA) B\u00f6\u011f\u00fcrtlen y\u00fczde RDA<\/p>\n

    C vitamini\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 30 miligram\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 90 miligram\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 %33<\/p>\n

    K vitamini\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 29 miligram\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 120 miligram\u00a0\u00a0\u00a0\u00a0 %24<\/p>\n

    Manganez\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 0.9 mikrogram\u00a0 2.3 mikrogram\u00a0 %39<\/p>\n

    \"\"<\/p>\n

      \n
    1. Sindirimi ve kan \u015fekeri seviyelerini iyile\u015ftirir<\/strong><\/li>\n<\/ol>\n

      Lif, sindiremeyece\u011finiz bir t\u00fcr karma\u015f\u0131k karbonhidratt\u0131r. \u0130ki t\u00fcr lif vard\u0131r:<\/p>\n

      \u00c7\u00f6z\u00fcnmeyen lif sindirim sisteminizden ge\u00e7er. Bozulmad\u0131\u011f\u0131 i\u00e7in yiyecek ve at\u0131klar\u0131 hareket ettirmeye yard\u0131mc\u0131 olur, kab\u0131zl\u0131k ve \u015fi\u015fkinli\u011fi \u00f6nler.<\/p>\n

      \u00c7\u00f6z\u00fcn\u00fcr lif ba\u011f\u0131rsaklar\u0131n\u0131zda par\u00e7alan\u0131r ve kan dola\u015f\u0131m\u0131n\u0131za girer. \u201cK\u00f6t\u00fc\u201d kolesterol\u00fc (LDL kolesterol) d\u00fc\u015f\u00fcrmeye ve kan \u015fekeri seviyelerini kontrol etmeye yard\u0131mc\u0131 olur.<\/p>\n

      Zumpano, “\u00c7o\u011fu insan diyetlerinde yeterli lif alm\u0131yor, bu da kalp hastal\u0131\u011f\u0131 riskini art\u0131rabilir” diyor.<\/p>\n

      Y\u00fcksek lifli bir diyet size yard\u0131mc\u0131 olabilir:<\/p>\n

      Kilonuzu kontrol edin.<\/p>\n

      Kolesterol\u00fc azalt\u0131n.<\/p>\n

      Kab\u0131zl\u0131\u011f\u0131 giderin.<\/p>\n

      Kan \u015fekeri seviyelerini d\u00fczenler.<\/p>\n

      Ya\u015f\u0131n\u0131za ve cinsiyetinize ba\u011fl\u0131 olarak g\u00fcnde 25 ila 40 gram lif alman\u0131z gerekir. Bardak ba\u015f\u0131na 7.6 gram lif i\u00e7eren b\u00f6\u011f\u00fcrtlen, sa\u011fl\u0131kl\u0131 kalman\u0131z i\u00e7in ihtiyac\u0131n\u0131z olan lifi alman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n

        \n
      1. Enflamasyonu azalt\u0131r<\/strong><\/li>\n<\/ol>\n

        B\u00f6\u011f\u00fcrtlenin \u00fcn kazand\u0131\u011f\u0131 ana iddialardan biri, polifenol ad\u0131 verilen g\u00fc\u00e7l\u00fc antioksidanlarla patlamalar\u0131d\u0131r. Antioksidanlar , h\u00fccrelerinize zarar vermeden \u00f6nce serbest radikaller olarak adland\u0131r\u0131lan karars\u0131z molek\u00fclleri yok ederek stresle sava\u015fman\u0131za yard\u0131mc\u0131 olur. B\u00f6\u011f\u00fcrtlen, iltihab\u0131 tedavi etmeye yard\u0131mc\u0131 olabilecek antosiyanin ad\u0131 verilen bir polifenolle doludur .<\/p>\n

        Enflamasyon, v\u00fccudunuzun do\u011fal olmayan g\u00fc\u00e7lerin sald\u0131r\u0131lar\u0131na tepki verme \u015feklidir. Sa\u011fl\u0131ks\u0131z bir ya\u015fam tarz\u0131, stres veya uzun s\u00fcreli bir hastal\u0131k, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi a\u015f\u0131r\u0131 uyarabilir ve kronik iltihaplanmaya yol a\u00e7abilir. Zamanla, bu iltihaplanma \u015funlara yol a\u00e7abilir:<\/p>\n

        Kanser.<\/p>\n

        Kalp hastal\u0131\u011f\u0131.<\/p>\n

        Akci\u011fer hastal\u0131\u011f\u0131.<\/p>\n

        Tip 2 diyabet .<\/p>\n

          \n
        1. Kardiyovask\u00fcler hastal\u0131\u011f\u0131 \u00f6nler<\/strong><\/li>\n<\/ol>\n

          B\u00f6\u011f\u00fcrtlendeki antosiyaninler ayr\u0131ca kalp ve damar hastal\u0131klar\u0131na ve kalbinizi ve kan damarlar\u0131n\u0131z\u0131 etkileyen durumlara da yard\u0131mc\u0131 olabilir. Kardiyovask\u00fcler hastal\u0131\u011f\u0131n yayg\u0131n bir nedeni, atardamarlar\u0131n\u0131z\u0131n i\u00e7inde plak birikti\u011finde aterosklerozdur . Bu birikim \u015funlara neden olabilir:<\/p>\n

          Kalp krizi.<\/p>\n

          B\u00f6brek hastal\u0131\u011f\u0131<\/p>\n

          Periferik arter hastal\u0131\u011f\u0131.<\/p>\n

          Fel\u00e7.<\/p>\n

          G\u00f6\u011f\u00fcs a\u011fr\u0131s\u0131.<\/p>\n

          Plak olu\u015fumu genellikle y\u00fcksek kolesterol, y\u00fcksek tansiyon ve iltihaplanman\u0131n bir sonucudur. Zumpano, antosiyaninlerin kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcr\u00fcp d\u00fc\u015f\u00fcrmedi\u011fi belirsiz olsa da, bir\u00e7ok \u00e7al\u0131\u015fman\u0131n kolesterol ve iltihaplanmada iyile\u015fmeler bildirdi\u011fini belirtiyor.<\/p>\n

          \u00d6rne\u011fin, 150 ki\u015fiyle yap\u0131lan bir ara\u015ft\u0131rma, antosiyanin takviyesi alan ki\u015filerin kan \u00e7al\u0131\u015fmalar\u0131n\u0131 24 hafta boyunca plasebo (\u015feker haplar\u0131) alanlara k\u0131yasla kar\u015f\u0131la\u015ft\u0131rd\u0131. Antosiyanin grubunun daha d\u00fc\u015f\u00fck inflamatuar protein konsantrasyonlar\u0131na, daha y\u00fcksek iyi kolesterol seviyelerine ve daha d\u00fc\u015f\u00fck k\u00f6t\u00fc kolesterol seviyelerine sahip oldu\u011funu buldular.<\/p>\n

            \n
          1. Beyin fonksiyonlar\u0131n\u0131 korur ve geli\u015ftirir<\/strong><\/li>\n<\/ol>\n

            Beyinle ilgili iltihaplanma, beyin i\u015flevini etkileyebilir ve antosiyaninlere yan\u0131t verebilir. Ara\u015ft\u0131rmalar, antosiyaninlerin \u015funlar\u0131 yapabilece\u011fini g\u00f6steriyor:<\/p>\n

            Beyninize giden kan ak\u0131\u015f\u0131n\u0131 art\u0131r\u0131n ve konu\u015fmay\u0131, haf\u0131zay\u0131 ve dikkati kontrol eden alanlar\u0131 etkinle\u015ftirin.<\/p>\n

            Hafif veya orta derecede demans\u0131 olan ki\u015filerde konu\u015fma ve haf\u0131zay\u0131 iyile\u015ftirin.<\/p>\n

              \n
            1. Kanseri \u00f6nler<\/strong><\/li>\n<\/ol>\n

              Antosiyaninler kanseri \u00e7e\u015fitli \u015fekillerde yava\u015flatabilir veya durdurabilir. Ara\u015ft\u0131rma hala geli\u015fiyor, ancak \u015fu ana kadarki \u00e7al\u0131\u015fmalar antosiyaninlerin \u015funlar\u0131 yapabilece\u011fini g\u00f6steriyor:<\/p>\n

              Kansere neden olan DNA de\u011fi\u015fikliklerini (mutasyonlar\u0131) engelleyin.<\/p>\n

              Kanser h\u00fccrelerinin b\u00fcy\u00fcmesini yok edin veya yava\u015flat\u0131n.<\/p>\n

              Kemoterapinin etkinli\u011fini art\u0131r\u0131n.<\/p>\n

              T\u00fcm\u00f6rlerin kansere d\u00f6n\u00fc\u015fmesini \u00f6nleyin.<\/p>\n

              Her g\u00fcn b\u00f6\u011f\u00fcrtlen yiyebilir misin?<\/h3>\n

              B\u00f6\u011f\u00fcrtlen dengeli bir diyetin par\u00e7as\u0131 olmal\u0131d\u0131r. Genel olarak uzmanlar g\u00fcnde iki porsiyon meyve \u00f6nermektedir. Her porsiyon 1 su barda\u011f\u0131 meyvedir.<\/p>\n

              G\u00fcnl\u00fck meyve porsiyonlar\u0131n\u0131zdan biri olarak b\u00f6\u011f\u00fcrtlen yemenin yanl\u0131\u015f bir taraf\u0131 yok. Ama bir \u015feyleri kar\u0131\u015ft\u0131rmak da iyidir. Zumpano, bu kadar \u00e7e\u015fitli meyvelerle, se\u00e7imlerinizle g\u00f6kku\u015fa\u011f\u0131n\u0131 geni\u015fletmeye \u00e7al\u0131\u015f\u0131n, diyor Zumpano. Bu \u015fekilde, di\u011fer meyvelerde bulunan besin ve antioksidan \u00e7e\u015fitlerini elde edersiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

              Bir zamanlar mevsimsel bir zevk olarak kabul edilen; bug\u00fcn, muhtemelen y\u0131l boyunca bakkalda b\u00f6\u011f\u00fcrtlen bulacaks\u0131n\u0131z. Ba\u015fparma\u011f\u0131n\u0131z kadar b\u00fcy\u00fck ve olabildi\u011fince tatl\u0131 olan bu sulu meyveler hem lezzetli hem de besleyicidir. Kay\u0131tl\u0131 diyetisyen Julia Zumpano, “Tarih boyunca insanlar \u00e7ok \u00e7e\u015fitli hastal\u0131klar\u0131 iyile\u015ftirmek i\u00e7in b\u00f6\u011f\u00fcrtlen meyveleri, yapraklar\u0131 ve b\u00f6\u011f\u00fcrtlenleri kulland\u0131” diyor. “Modern t\u0131p bu t\u0131bbi kullan\u0131mlar\u0131n yerini …<\/p>\n","protected":false},"author":8,"featured_media":37679,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-37674","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/37674","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=37674"}],"version-history":[{"count":1,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/37674\/revisions"}],"predecessor-version":[{"id":37680,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/37674\/revisions\/37680"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/media\/37679"}],"wp:attachment":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=37674"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=37674"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=37674"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}