{"id":47338,"date":"2021-10-13T21:25:39","date_gmt":"2021-10-13T18:25:39","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=47338"},"modified":"2024-09-16T12:00:58","modified_gmt":"2024-09-16T09:00:58","slug":"folik-asit-eksikligine-son-folik-asit-acisindan-zengin-olan-11-besin","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/folik-asit-eksikligine-son-folik-asit-acisindan-zengin-olan-11-besin\/","title":{"rendered":"Folik asit eksikli\u011fine son! Folik asit a\u00e7\u0131s\u0131ndan zengin olan 11 besin"},"content":{"rendered":"

V\u00fccutta k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin \u00fcretilmesine yard\u0131mc\u0131 olan folik asit v\u00fccut sa\u011fl\u0131\u011f\u0131 i\u00e7in olduk\u00e7a \u00f6nemli bir asittir. Baklagiller, karaci\u011fer, ye\u015fil yaprakl\u0131 sebzeler ve tropikal meyveler folik asit i\u00e7eri\u011fi bak\u0131m\u0131ndan olduk\u00e7a zengindir. <\/p>\n

Sa\u011fl\u0131kl\u0131 bir insan\u0131n v\u00fccudunda olmas\u0131 gereken asitlerden biri de folik asittir. Folik asit ayn\u0131 zamanda folat olarak da bilinir.<\/strong> Folik asit suda \u00e7\u00f6z\u00fcnebilen bir asit olup v\u00fccut sa\u011fl\u0131\u011f\u0131 i\u00e7in olduk\u00e7a \u00f6nemli bir vitamindir. Folik asit bir\u00e7ok besinin i\u00e7erisinde az miktarda bulunsa da en \u00e7ok; ye\u015fil yaprakl\u0131 sebzelerde, meyvelerde, kuruyemi\u015flerde ve karaci\u011ferde bulunur.<\/strong><\/p>\n

Folik Asit \u0130\u00e7eren Besinler Listesi<\/strong><\/u><\/span><\/span><\/p>\n

Folik asitin v\u00fccuda bir\u00e7ok faydas\u0131 bulunur. Bu faydalar\u0131 k\u0131saca sayacak olursak; hamilelik d\u00f6neminin daha sa\u011fl\u0131kl\u0131 ge\u00e7mesini sa\u011flar ve d\u00fc\u015f\u00fck riskini en aza indirir.<\/strong> Bununla birlikte kalp<\/a> sa\u011fl\u0131\u011f\u0131n\u0131 muhafaza ederek kardiyovask\u00fcler hastal\u0131k riskini en az seviyeye indirir.<\/p>\n

Uzmanlar, folik asit eksikli\u011fi olan ki\u015filerin i\u00e7erisinde folik asit i\u00e7eren besinleri t\u00fcketmesini \u00f6nerirler. Asl\u0131nda folik asit bir\u00e7ok besinde az da olsa bulunur. Ancak baz\u0131 besinler folik asit bak\u0131m\u0131ndan olduk\u00e7a zengindir.<\/strong> Folikasit i\u00e7eri\u011fi bak\u0131m\u0131ndan zengin olan besinler;<\/p>\n

1) Baklagiller<\/strong><\/p>\n

Pi\u015firilmi\u015f yar\u0131m kase fasulye<\/a>, mercimek ve bezelye 180 mikrogram folat i\u00e7ermektedir. Pi\u015firilip yar\u0131m kase t\u00fcketildi\u011finde g\u00fcnl\u00fck folat ihtiyac\u0131n\u0131n b\u00fcy\u00fck b\u00f6l\u00fcm\u00fc kar\u015f\u0131lan\u0131r.<\/strong><\/p>\n

\"\"<\/p>\n

2) Yumurta<\/strong><\/p>\n

Yumurta folat da dahil olmak \u00fczere protein, selenyum ve B12 vitamini i\u00e7ermektedir. G\u00fcnl\u00fck folat ihtiyac\u0131n\u0131n %6\u2019s\u0131n\u0131 yumurta kar\u015f\u0131lamaktad\u0131r.<\/strong><\/p>\n

\"\"<\/strong><\/p>\n

3) Ye\u015fil Yaprakl\u0131 Sebzeler<\/strong><\/p>\n

Lahana, roka, \u0131spanak gibi ye\u015fil sebzeler vitamin, mineral ve y\u00fcksek oranda folat i\u00e7ermektedir. Bir kase \u00e7i\u011f \u0131spanak ki\u015finin g\u00fcnl\u00fck folat ihtiyac\u0131n\u0131n hemen hemen %15\u2019ini kar\u015f\u0131lamaktad\u0131r.<\/strong><\/p>\n

\"\"<\/strong><\/p>\n

4) Ku\u015fkonmaz<\/a><\/strong><\/p>\n

Ku\u015fkonmaz bitkisi a\u015f\u0131r\u0131 miktarda vitamin, mineral ve folat i\u00e7ermektedir. Yar\u0131m kase pi\u015firilmi\u015f ku\u015fkonmaz bitkisi g\u00fcnl\u00fck folik asit gereksiniminin %34\u2019\u00fcn\u00fc kar\u015f\u0131lamaktad\u0131r.<\/strong><\/p>\n

\"\"<\/strong><\/p>\n

5) Pancar<\/strong><\/p>\n

G\u00fcn i\u00e7erisinde t\u00fcketilen bir kase pancar g\u00fcnl\u00fck folik asit ihtiyac\u0131n\u0131n 3\u2019te 1\u2019inden fazlas\u0131n\u0131 kar\u015f\u0131lamaktad\u0131r.<\/p>\n

\"\"<\/p>\n

6) Turun\u00e7giller<\/strong><\/p>\n

Turun\u00e7giller grubundan olan portakal<\/a>, greyfurt ve limon gibi meyveler folat i\u00e7eri\u011fi bak\u0131m\u0131ndan olduk\u00e7a zengindir. G\u00fcn i\u00e7erisinde t\u00fcketilen bir bardak portakal suyu g\u00fcnl\u00fck folat ihtiyac\u0131n\u0131z\u0131n %20\u2019sini kar\u015f\u0131lamaktad\u0131r.<\/strong><\/p>\n

\"\"<\/strong><\/p>\n

7) Tropikal Meyveler<\/strong><\/p>\n

Muz, avokado ve papaya meyveleri de son derece lezzetli olup yo\u011fun folat i\u00e7eri\u011fine sahiptirler. G\u00fcnl\u00fck folat ihtiyac\u0131n\u0131n b\u00fcy\u00fck b\u00f6l\u00fcm\u00fcn\u00fc kar\u015f\u0131lamaktad\u0131rlar.<\/strong>  <\/strong><\/p>\n

\"\"<\/strong><\/p>\n

8) Br\u00fcksel Lahanas\u0131<\/strong><\/p>\n

Br\u00fcksel lahanas\u0131 vitamin ve mineral i\u00e7eri\u011fi bak\u0131m\u0131ndan zengin oldu\u011fu kadar folat i\u00e7eri\u011fi y\u00f6n\u00fcnden de olduk\u00e7a zengindir. Pi\u015firilmi\u015f bir kase br\u00fcksel lahanas\u0131 47 mikrogram folat i\u00e7ermektedir.<\/strong><\/p>\n

\"\"<\/strong><\/p>\n

9) Brokoli<\/strong><\/p>\n

Brokoli de yine folat y\u00f6n\u00fcnden \u00e7ok zengindir. G\u00fcnl\u00fck folat ihtiyac\u0131n\u0131n %14\u2019\u00fcn\u00fc kar\u015f\u0131lamaktad\u0131r.<\/strong><\/p>\n

\"\"<\/strong><\/p>\n

10) F\u0131nd\u0131k ve Di\u011fer Kabuklu Kuruyemi\u015fler<\/strong><\/p>\n

F\u0131nd\u0131k, ay \u00e7ekirde\u011fi, kabak \u00e7ekirde\u011fi, badem hem lif hem de folat bak\u0131m\u0131ndan \u00e7ok zengindir. G\u00fcn i\u00e7erisinde t\u00fcketilen bir avu\u00e7 f\u0131nd\u0131k g\u00fcnl\u00fck folat ihtiyac\u0131n\u0131n ortalama %7\u2019sini kar\u015f\u0131lamaktad\u0131r.<\/strong><\/p>\n

\"\"<\/strong><\/p>\n

11) Dana Karaci\u011feri<\/strong><\/p>\n

Dana karaci\u011feri de i\u00e7erisinde bol miktarda folat bulunduran besinlerdendir. 85 gram bir karaci\u011ferin i\u00e7erisinde 212 mikrogram folat bulunur.<\/strong> Yani g\u00fcnl\u00fck ihtiya\u00e7 duydu\u011fumuz folat\u0131n yar\u0131s\u0131ndan da fazlas\u0131n\u0131 kar\u015f\u0131lamaktad\u0131r.<\/p>\n

\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

V\u00fccutta k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin \u00fcretilmesine yard\u0131mc\u0131 olan folik asit v\u00fccut sa\u011fl\u0131\u011f\u0131 i\u00e7in olduk\u00e7a \u00f6nemli bir asittir. Baklagiller, karaci\u011fer, ye\u015fil yaprakl\u0131 sebzeler ve tropikal meyveler folik asit i\u00e7eri\u011fi bak\u0131m\u0131ndan olduk\u00e7a zengindir. Sa\u011fl\u0131kl\u0131 bir insan\u0131n v\u00fccudunda olmas\u0131 gereken asitlerden biri de folik asittir. Folik asit ayn\u0131 zamanda folat olarak da bilinir. Folik asit suda \u00e7\u00f6z\u00fcnebilen bir asit […]<\/p>\n","protected":false},"author":8,"featured_media":47337,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[1588,31793,37622,10730,37623],"class_list":["post-47338","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-folat","tag-folik-asit","tag-folik-asit-zengini-besinler","tag-saglikli-beslenme","tag-vitamin-kaynaklari"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/47338"}],"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\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=47338"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/47338\/revisions"}],"predecessor-version":[{"id":47339,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/47338\/revisions\/47339"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/47337"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=47338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=47338"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=47338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}