{"id":43764,"date":"2022-10-03T19:27:51","date_gmt":"2022-10-03T16:27:51","guid":{"rendered":"https:\/\/www.adanaseshaber.com\/?p=43764"},"modified":"2022-10-03T19:27:51","modified_gmt":"2022-10-03T16:27:51","slug":"popularitesi-her-gecen-gun-artiyor-iste-brokolinin-faydalari","status":"publish","type":"post","link":"https:\/\/adanaseshaber.com.tr\/?p=43764","title":{"rendered":"Pop\u00fclaritesi her ge\u00e7en g\u00fcn art\u0131yor! \u0130\u015fte brokolinin faydalar\u0131"},"content":{"rendered":"

Pi\u015firmesi kolay ve yemesi g\u00fczel olan brokoli, bir\u00e7ok insan i\u00e7in h\u0131zl\u0131 bir \u015fekilde men\u00fcye pop\u00fcler bir ek haline geliyor. Beslenme uzman\u0131 Lovneet Batra, \u201cBu turpgillerden olu\u015fan sebze besin, lif ve protein a\u00e7\u0131s\u0131ndan zengindir ve haz\u0131rlanmas\u0131 olduk\u00e7a \u00e7ok y\u00f6nl\u00fcd\u00fcr.<\/p>\n

\u00c7i\u011f veya buharda yiyebilir, \u00e7e\u015fitli yemeklere malzeme olarak katabilir veya \u00e7\u0131t\u0131r bir at\u0131\u015ft\u0131rmal\u0131k olarak kavrulmas\u0131n\u0131 sa\u011flayabilirsiniz.\u201d Bu parlak ye\u015fil sebzeye daha yak\u0131ndan bakmam\u0131za yard\u0131mc\u0131 oluyor ve neden onun bir beslenme g\u00fcc\u00fc merkezi olarak bilindi\u011fini anl\u0131yoruz.<\/p>\n

Brokoli Antioksidanlar A\u00e7\u0131s\u0131ndan Zengindir<\/h3>\n

Antioksidanlar, dokular\u0131 ve organlar\u0131 belirli kronik hastal\u0131klardan veya d\u0131\u015f ortamlara maruz kalmaktan koruyan v\u00fccut h\u00fccrelerindeki iltihab\u0131 azaltmaya yard\u0131mc\u0131 olur. Enflamasyon bazen kanserli b\u00fcy\u00fcmenin ba\u015flamas\u0131 i\u00e7in tetikleyici nokta olabilir. Ara\u015ft\u0131rmalar brokolide bulunan antioksidanlar\u0131n kanser riskini potansiyel olarak azaltabilece\u011fini g\u00f6steriyor.<\/p>\n

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Brokoli M\u00fckemmel Bir Vitamin Kayna\u011f\u0131d\u0131r<\/h3>\n

Ara\u015ft\u0131rmalar, bir fincan brokolinin b\u00fct\u00fcn bir portakal kadar C vitamini i\u00e7erdi\u011fini g\u00f6steriyor! C vitamini, v\u00fccutta iyile\u015fmeyi te\u015fvik etmede hayati bir rol oynar. Sa\u011fl\u0131kl\u0131 cilt ve kemikler i\u00e7in gerekli olan kolajen \u00fcretimine yard\u0131mc\u0131 olur. C vitamini ayn\u0131 zamanda bir ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendiricidir ve yayg\u0131n enfeksiyonlardan h\u0131zla iyile\u015fmenizi sa\u011flar. Brokoli ayr\u0131ca A, D, E ve K vitaminleri ve B12, B6, niasin ve riboflavin gibi kemik ve kas g\u00fcc\u00fcn\u00fc art\u0131rmaya, osteoporozu \u00f6nlemeye ve artrit nedeniyle a\u011fr\u0131 ve iltihab\u0131 hafifletmeye yard\u0131mc\u0131 olan bir dizi B vitamini bile\u015fi\u011fi bak\u0131m\u0131ndan da zengindir.<\/p>\n

Brokoli Mineraller \u0130\u00e7erir<\/h3>\n

Kalsiyum, demir, fosfor ve \u00e7inko a\u00e7\u0131s\u0131ndan zengin olan brokoli, v\u00fccudun iyi \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flamak i\u00e7in birlikte \u00e7al\u0131\u015fan mineral ve iyonlar\u0131n hazinesidir. Bir fincan brokoli, bir ki\u015finin g\u00fcnl\u00fck potasyum ihtiyac\u0131n\u0131n yakla\u015f\u0131k %5’ini kar\u015f\u0131lar. Kan \u00fcretimini iyile\u015ftirmekten ve hemoglobin seviyelerini korumaktan kemikleri g\u00fc\u00e7l\u00fc tutmaya kadar brokoli genel sa\u011fl\u0131k i\u00e7in harikad\u0131r.<\/p>\n

Brokoli Diyabet Riskini Azalt\u0131r<\/h3>\n

Bilimsel ara\u015ft\u0131rmalar, brokoli yemenin, i\u00e7indeki s\u00fclforafan ad\u0131 verilen bir bile\u015fik nedeniyle, tip 2 diyabetli ki\u015filerin \u015feker seviyelerini kontrol etmelerine yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermi\u015ftir. Bu, ins\u00fclin direncini tersine \u00e7evirmeye yard\u0131mc\u0131 olur ve \u015feker emilim h\u0131z\u0131n\u0131 yava\u015flatarak daha uzun bir s\u00fcre boyunca stabil bir glikoz kayna\u011f\u0131 sa\u011flar.<\/p>\n

Brokoli Kalp \u0130\u00e7in Sa\u011fl\u0131kl\u0131d\u0131r<\/h3>\n

\u0130yi HDL kolesterol\u00fc art\u0131r\u0131rken k\u00f6t\u00fc LDL kolesterol\u00fc ve trigliseritleri d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olur. Brokolide bulunan antioksidanlar\u0131n genel kalp krizi riskini azaltt\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir. Brokoli gibi y\u00fcksek lifli yiyecekler zaten sa\u011fl\u0131kl\u0131 bir kardiyovask\u00fcler sistemle ba\u011flant\u0131l\u0131d\u0131r.<\/p>\n

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Brokoli Sindirimi \u0130yile\u015ftirir<\/h3>\n

Brokoli, sindirimi destekleyen ve ba\u011f\u0131rsaklar\u0131m\u0131zdaki sa\u011fl\u0131kl\u0131 bakteriler i\u00e7in bir yak\u0131t kayna\u011f\u0131 sa\u011flayan \u00e7ok miktarda lif i\u00e7erir. Ba\u011f\u0131rsak hareketlerini d\u00fczenli tutar ve sizi daha uzun s\u00fcre tok tutar, bu da kilo vermenize yard\u0131mc\u0131 olabilir.<\/p>\n

Brokoli Ya\u015flanma Kar\u015f\u0131t\u0131 \u00d6zelli\u011fe Sahiptir<\/h3>\n

Ya\u015flanma s\u00fcreci, y\u0131llar ge\u00e7tik\u00e7e oksidatif stres ve azalan metabolik fonksiyon ile a\u015famal\u0131 olarak ba\u011flant\u0131l\u0131d\u0131r. Ya\u015flanma ka\u00e7\u0131n\u0131lmaz olsa da, beslenme se\u00e7imlerimiz do\u011frudan gen ekspresyonunu etkiler ve bu biyokimyasal s\u00fcreci yava\u015flatma kapasitesine sahiptir. Brokolide bulunan biyoaktif bile\u015fikler, zihinsel gerilemeyi yava\u015flatabilir ve beyin sa\u011fl\u0131\u011f\u0131n\u0131 ve uygun sinir dokusu i\u015flevini destekleyebilir.<\/p>\n

Sonu\u00e7 olarak Batra, sa\u011fl\u0131\u011f\u0131n anahtar\u0131n\u0131n \u0131l\u0131ml\u0131l\u0131k oldu\u011funu s\u00f6yl\u00fcyor. Turpgillerden sebzelerin iyot emilimini engelledi\u011fi bilinmektedir. Bu nedenle, diyetteki iyot eksikli\u011finden kaynaklanan yetersiz tiroidi olan ki\u015filer i\u00e7in a\u015f\u0131r\u0131 brokoli yemek durumlar\u0131n\u0131 k\u00f6t\u00fcle\u015ftirebilir. \u0130rritabl ba\u011f\u0131rsaklar\u0131 olan insanlar, ayn\u0131 zamanda, sindirimi zorla\u015ft\u0131ran ve \u015fi\u015fkinli\u011fe yol a\u00e7an zengin lifleri bulabilirler\u201d diye uyar\u0131yor. Ek ipu\u00e7lar\u0131n\u0131 payla\u015farak, “Brokoli’yi buharda pi\u015firmek genellikle besinlerini koruman\u0131n en iyi yoludur. Brokoli sat\u0131n al\u0131rken s\u0131k\u0131 ve s\u0131k\u0131, rengi koyu ye\u015fil olan par\u00e7alar\u0131 tercih edin. Gev\u015fek par\u00e7alardan, sararmaktan veya solmaktan ka\u00e7\u0131n\u0131n.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

Pi\u015firmesi kolay ve yemesi g\u00fczel olan brokoli, bir\u00e7ok insan i\u00e7in h\u0131zl\u0131 bir \u015fekilde men\u00fcye pop\u00fcler bir ek haline geliyor. Beslenme uzman\u0131 Lovneet Batra, \u201cBu turpgillerden olu\u015fan sebze besin, lif ve protein a\u00e7\u0131s\u0131ndan zengindir ve haz\u0131rlanmas\u0131 olduk\u00e7a \u00e7ok y\u00f6nl\u00fcd\u00fcr. \u00c7i\u011f veya buharda yiyebilir, \u00e7e\u015fitli yemeklere malzeme olarak katabilir veya \u00e7\u0131t\u0131r bir at\u0131\u015ft\u0131rmal\u0131k olarak kavrulmas\u0131n\u0131 sa\u011flayabilirsiniz.\u201d Bu …<\/p>\n","protected":false},"author":8,"featured_media":43765,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"class_list":["post-43764","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\/43764","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=43764"}],"version-history":[{"count":1,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/43764\/revisions"}],"predecessor-version":[{"id":43769,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/43764\/revisions\/43769"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/media\/43765"}],"wp:attachment":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=43764"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=43764"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=43764"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}