{"id":158045,"date":"2025-04-06T17:53:23","date_gmt":"2025-04-06T14:53:23","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=158045"},"modified":"2025-09-18T16:32:03","modified_gmt":"2025-09-18T13:32:03","slug":"kemik-kirigina-kaynamasina-iyi-gelen-kemikleri-guclendiren-20-besin","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/kemik-kirigina-kaynamasina-iyi-gelen-kemikleri-guclendiren-20-besin\/","title":{"rendered":"Kemik k\u0131r\u0131\u011f\u0131na, kaynamas\u0131na iyi gelen, kemikleri g\u00fc\u00e7lendiren 20 besin"},"content":{"rendered":"

\u0130nsan v\u00fccudu 206 kemikten meydana geliyor, kemi\u011fe darbe almak, d\u00fc\u015fmek, dayanabilece\u011finden daha fazla bas\u0131nca maruz kalmak kemi\u011fin k\u0131r\u0131lmas\u0131na neden olabiliyor.<\/p>\n

Besin maddeleri, mineraller ve vitaminler a\u00e7\u0131s\u0131ndan zengin bir diyet program\u0131 kemikleri g\u00fc\u00e7lendirip k\u0131r\u0131k tedavisinde ana fakt\u00f6rlerden biri say\u0131l\u0131yor.<\/p>\n

S\u00fct, yumurta, et, bal\u0131k, kemik suyu, portakal, ye\u015fil sebzeler gibi \u00f6nemli vitamin, protein, D vitamini ve kalsiyum kaynaklar\u0131 kemik h\u00fccrelerini i\u00e7eriden onar\u0131yor, iyile\u015fmeyi h\u0131zland\u0131r\u0131yor. K\u0131r\u0131k kemikleri onar\u0131p demir gibi yap\u0131yor.<\/strong><\/p>\n

Journal Of Osteoporosis’da Cilt 2017’de 31 Aral\u0131k 2017’de yay\u0131nlanan “Kemik Sa\u011fl\u0131\u011f\u0131 ve K\u0131r\u0131k \u0130yile\u015fmesinin Beslenme G\u00f6r\u00fc\u015fleri” adl\u0131 \u00e7al\u0131\u015fmaya g\u00f6re D vitamini, kalsiyum, fosfor, C vitamini, K vitamini, magnezyum, manganez, bak\u0131r, \u00e7inko gibi mineralleri ve vitaminleri i\u00e7eren besinler kemik sa\u011fl\u0131\u011f\u0131n\u0131 olumlu etkileyip k\u0131r\u0131k kemiklerin tedavisine yard\u0131mc\u0131 olabiliyor.<\/p>\n

KEM\u0130K KIRI\u011eINA NE \u0130Y\u0130 GEL\u0130R?<\/h3>\n

Kemik k\u0131r\u0131\u011f\u0131n\u0131n iyile\u015fmesi biraz zaman al\u0131p, bu durum a\u011fr\u0131l\u0131 bir s\u00fcre\u00e7 olarak da ge\u00e7ebiliyor. Sa\u011fl\u0131kl\u0131 bir beslenme program\u0131 uygulamak kemik sa\u011fl\u0131\u011f\u0131n\u0131 destekliyor, k\u0131r\u0131k kemiklerin h\u0131zla iyile\u015fmesine yard\u0131mc\u0131 oluyor.<\/p>\n

\"kemik<\/p>\n

\n

\u00d6rne\u011fin s\u00fct \u00fcr\u00fcnleri ve ye\u015fil yaprakl\u0131 sebzeler gibi kalsiyum a\u00e7\u0131s\u0131ndan zengin besinler zay\u0131f kemiklerin g\u00fc\u00e7lendirilmesine yard\u0131mc\u0131 oluyor ve iyile\u015fme s\u00fcresini kolayla\u015ft\u0131r\u0131yor, tavuk, hindi, bal\u0131k,s\u0131\u011f\u0131r eti, yumurta gibi kolajenli g\u0131dalar da keza k\u0131r\u0131k kemiklerin kaynamas\u0131nda etkili rol oynuyor. Kemik k\u0131r\u0131\u011f\u0131na iyi gelen besinler \u015f\u00f6yle s\u0131ralanabilir:<\/p>\n

\"kemik<\/p>\n

\n

S\u00dcT \u00dcR\u00dcNLER\u0130<\/strong><\/p>\n

Kemik k\u0131r\u0131klar\u0131n\u0131n tedavisinde en etkili besinler deyince ilk akla gelen s\u00fct \u00fcr\u00fcnleridir.<\/p>\n

S\u00fct, peynir, yo\u011furt gibi s\u00fct \u00fcr\u00fcnleri kalsiyum a\u00e7\u0131s\u0131ndan olduk\u00e7a zengin i\u00e7eri\u011fi sayesinde kemikleri g\u00fc\u00e7lendiriyor, onar\u0131yor, kemiklerin kaynamas\u0131n\u0131 kolayla\u015ft\u0131r\u0131p k\u0131r\u0131\u011fa iyi geliyor.<\/p>\n

The American Journal of Clinical Nutrition\u2019da 2023 Aral\u0131k ay\u0131nda yay\u0131nlanan \u00e7al\u0131\u015fmaya g\u00f6re kalsiyum ve D vitamini gibi kemi\u011fe faydal\u0131 besin i\u00e7eri\u011fi sayesinde kemiklerde k\u0131r\u0131lma riskini d\u00fc\u015f\u00fcr\u00fcyor.<\/p>\n

\"kemik<\/p>\n

\n

C V\u0130TAM\u0130N\u0130 \u0130\u00c7EREN BES\u0130NLER<\/strong><\/p>\n

Portakal, kivi, mandalina, domates, biber, patates ve ye\u015fil sebzeler gibi C vitamini oran\u0131 y\u00fcksek yiyecekler de kemik k\u0131r\u0131klar\u0131n\u0131n onar\u0131lmas\u0131nda mutlaka t\u00fcketilmesi gereken g\u0131dalardan. Kolajen, kemik i\u00e7in \u00f6nemli bir yap\u0131 ta\u015f\u0131 olan bir proteindir. C vitamini kolajen \u00fcretimi destekleyip tendonlar\u0131n, ba\u011flar\u0131n, kemiklerin ve cildin onar\u0131lmas\u0131nda g\u00f6rev al\u0131p k\u0131r\u0131k kemiklerin iyile\u015fmesini destekliyor.<\/p>\n

Journal of International Medical Research\u2019de 2002 May\u0131s-Haziran\u2019da fareler \u00fczerinde yap\u0131lan deneyde C vitamininin k\u0131r\u0131k iyile\u015fmesini h\u0131zland\u0131rd\u0131\u011f\u0131 tespit edildi.<\/p>\n

\"kemik<\/p>\n

\n

PROTE\u0130NL\u0130 GIDALAR<\/strong><\/p>\n

Kemiklerin \u00f6nemli bir k\u0131sm\u0131 proteinden te\u015fekk\u00fcl ediyor, protein i\u00e7eren besinler yeni kemik in\u015faas\u0131nda etkili oluyor. Et, bal\u0131k, s\u00fct, peynir, yo\u011furt, kuruyemi\u015f, bakliyat gibi proteinli besinlerin bol t\u00fcketilmesi de kemikleri g\u00fc\u00e7lendirip k\u0131r\u0131klar\u0131n k\u0131sa s\u00fcrede onar\u0131lmas\u0131na yard\u0131mc\u0131 oluyor.<\/p>\n

\"kemik<\/p>\n

\n

Journal of Bone and Joint Surgery\u2019da 1992 \u015eubat ay\u0131nda yay\u0131nlanan ara\u015ft\u0131rmaya g\u00f6re kal\u00e7a k\u0131r\u0131\u011f\u0131 olan ya\u015fl\u0131 hastalarda, protein t\u00fcketmeyen hastalar\u0131n protein t\u00fcketenlere nazaran daha y\u00fcksek oranda komplikasyon ya\u015fad\u0131\u011f\u0131, hastaneye yat\u0131\u015f s\u00fcresinin daha uzun oldu\u011fu ve bir y\u0131ll\u0131k sa\u011fkal\u0131m olas\u0131l\u0131\u011f\u0131n\u0131n daha d\u00fc\u015f\u00fck oldu\u011fu tespit edildi.<\/p>\n

\"kemik<\/p>\n

\n

KIRIK KEM\u0130KLER\u0130N \u0130Y\u0130LE\u015eMES\u0130 \u0130\u00c7\u0130N HANG\u0130 BES\u0130NLER T\u00dcKET\u0130LMEL\u0130?<\/h3>\n

Kemiklerin h\u0131zl\u0131 bir \u015fekilde kaynay\u0131p iyile\u015fmesi i\u00e7in \u015fu besinleri t\u00fcketmeli:<\/p>\n

    \n
  • Ye\u015fil yaprakl\u0131 sebzeler<\/li>\n
  • Ispanak<\/li>\n
  • Et<\/li>\n
  • Kabak \u00e7ekirde\u011fi<\/li>\n
  • Yumurta<\/li>\n
  • Kuru \u00fcz\u00fcm<\/li>\n<\/ul>\n

    \"kemik<\/p>\n

    \n
      \n
    • Karalahana<\/li>\n
    • S\u00fct<\/li>\n
    • Yo\u011furt<\/li>\n
    • Portakal suyu<\/li>\n
    • Ye\u015fil\u00e7ay<\/li>\n
    • Kemik suyu<\/li>\n
    • Brokoli<\/li>\n
    • Turun\u00e7giller (portakal, mandalina, greyfurt vb)<\/li>\n
    • Tavuk<\/li>\n
    • Bal\u0131k<\/li>\n
    • Kuruyemi\u015fler<\/li>\n
    • Tah\u0131llar ve tah\u0131l \u00fcr\u00fcnleri<\/li>\n
    • Meyve ve sebzeler<\/li>\n
    • K\u00fcmes hayvanlar\u0131<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

      K\u0131r\u0131k kemi\u011fin iyile\u015fmesinde, kemiklerin kaynamas\u0131nda t\u0131bbi tedavilerin yan\u0131 s\u0131ra beslenme de \u00f6nemli rol oynuyor. Baz\u0131 yiyecekler kemiklerin \u00e7abuk kaynamas\u0131n\u0131 sa\u011flay\u0131p iyile\u015fmeyi h\u0131zland\u0131r\u0131rken, baz\u0131 g\u0131dalar ise kemiklere zarar verip \u015fifay\u0131 geciktiriyor. \u0130\u015fte kemikleri h\u0131zl\u0131 kaynatan, demir gibi yapan 20 yiyecek:<\/p>\n","protected":false},"author":30,"featured_media":158048,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[1991],"tags":[16955,16954,16953,10730],"class_list":["post-158045","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-kemik-kaynamasi","tag-kemikleri-guclendirme","tag-kirik-kemik","tag-saglikli-beslenme"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/158045"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=158045"}],"version-history":[{"count":8,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/158045\/revisions"}],"predecessor-version":[{"id":158078,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/158045\/revisions\/158078"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/158048"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=158045"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=158045"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=158045"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}