{"id":99264,"date":"2024-11-29T11:00:22","date_gmt":"2024-11-29T08:00:22","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=99264"},"modified":"2024-11-29T11:07:08","modified_gmt":"2024-11-29T08:07:08","slug":"mutfaklarinizdan-kesinlikle-eksik-etmemeniz-gereken-besinler-kisin-sifa-deposu","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/mutfaklarinizdan-kesinlikle-eksik-etmemeniz-gereken-besinler-kisin-sifa-deposu\/","title":{"rendered":"Mutfaklar\u0131n\u0131zdan kesinlikle eksik etmemeniz gereken besinler! K\u0131\u015f\u0131n \u015fifa deposu"},"content":{"rendered":"

Mutfaklar\u0131n\u0131zdan kesinlikle eksik etmemeniz gereken besinler, k\u0131\u015f\u0131n \u015fifa deposu sunuyor sizlere. K\u0131\u015f\u0131n sofran\u0131zdan eksik etmemeniz gereken 5 g\u0131day\u0131 Diyetisyen Gizem Akg\u00fcl a\u00e7\u0131klad\u0131. Sofralardan eksik edilmemesi gereken g\u0131dalar hem ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 destekliyor hem de v\u00fccut sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00e7ok faydal\u0131. Kansere kar\u015f\u0131 koruyucu olan ve bolca vitamin i\u00e7eren bu 5 g\u0131da \u00e7evresel \u015fartlara dayan\u0131kl\u0131l\u0131\u011f\u0131 artt\u0131r\u0131yor.<\/p>\n

\u00a0MUTFAKLARINIZDAN KES\u0130NL\u0130KLE EKS\u0130K ETMEMEN\u0130Z GEREKEN BES\u0130NLER<\/h3>\n

Sebzeler ve meyvelerin \u00e7evresel \u015fartlara dayan\u0131kl\u0131l\u0131\u011f\u0131m\u0131z\u0131 art\u0131rmak i\u00e7in fenolik bile\u015fikler i\u00e7erdi\u011fini belirten Ac\u0131badem Adana Hastanesi Beslenme ve Diyet Uzman\u0131 Gizem Akg\u00fcl, bu fenolik bile\u015fiklerin antioksidan, ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendirici, kansere, mikroplara, enflamasyona ve kalp hastal\u0131klar\u0131na kar\u015f\u0131 koruyucu \u00f6zellik g\u00f6sterdi\u011fini s\u00f6yledi. K\u0131\u015f\u0131n hastal\u0131klara kar\u015f\u0131 korunmak ve g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in dengeli ve yeterli beslenirken antioksidan i\u00e7eren g\u0131dalara sofran\u0131zda yer a\u00e7\u0131n.<\/p>\n

\"\"<\/p>\n

Balkaba\u011f\u0131 \u00c7ekirde\u011fi:<\/strong> Bal kaba\u011f\u0131 \u00e7ekirde\u011finin protein, beta karoten, tokoferol ve PUFA (\u00e7oklu doymam\u0131\u015f ya\u011f asitleri), E vitamini ve fenolik bile\u015fikler bak\u0131m\u0131ndan zengin oldu\u011funu belirten Diyetisyen Akg\u00fcl, \u201cBal kaba\u011f\u0131 \u00e7ekirde\u011fi fosfor, magnezyum, demir, \u00e7inko, potasyum, manganez mineralleri i\u00e7ermektedir. 100 gr bal kaba\u011f\u0131 \u00e7ekirde\u011fi yakla\u015f\u0131k; 6 gr lif ve 30 gr protein i\u00e7ermektedir. Lif i\u00e7eri\u011fi sayesinde ba\u011f\u0131rsaklar\u0131n\u0131za dost g\u0131dalardan biridir. Antioksidan, inflamasyonlara kar\u015f\u0131 koruyucu, hiperglisemi kontrol\u00fcne yard\u0131mc\u0131, inflamasyonlara, kansere ve prostat hastal\u0131klar\u0131na kar\u015f\u0131 koruyucu etki g\u00f6stermektedir\u201d dedi. Balkaba\u011f\u0131 \u00e7ekirde\u011finin faydalar\u0131 saymakla bitmiyor.\u00a0 Ancak enerji i\u00e7eri\u011finin y\u00fcksek oldu\u011fu i\u00e7in porsiyonlar\u0131 kontrol etmek gerekti\u011fi uyar\u0131s\u0131n\u0131 uzman diyetisyenler yap\u0131yor.<\/p>\n

\"\"<\/p>\n

Bal:<\/strong> Ar\u0131lar\u0131n \u00fcretti\u011fi bal\u0131n faydalar\u0131n\u0131n y\u00fczy\u0131llard\u0131r bilindi\u011fine i\u015faret eden Diyetisyen Akg\u00fcl, bal\u0131n ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiren, antimikrobiyal, kansere kar\u015f\u0131 koruyucu \u00f6zellik ta\u015f\u0131d\u0131\u011f\u0131n\u0131 s\u00f6yledi. Ana bile\u015fenleri su ve karbonhidrattan olu\u015fan bal\u0131n yap\u0131s\u0131nda antioksidan \u00f6zellik g\u00f6steren fenolik bile\u015fikler bulundu\u011funu belirterek, \u201cBal \u00f6ks\u00fcr\u00fc\u011fe iyi gelen, balgam s\u00f6kt\u00fcr\u00fcc\u00fc, bo\u011faz a\u011fr\u0131s\u0131 semptomlar\u0131n\u0131n azalmas\u0131na yard\u0131mc\u0131 olan, i\u00e7erdi\u011fi enzimler sayesinde sindirimi kolay, prebiyotik i\u00e7eren, yaralar\u0131n iyile\u015fmesine yard\u0131mc\u0131 olan pek \u00e7ok hastal\u0131\u011fa kar\u015f\u0131 koruyan ve tedaviye katk\u0131 sa\u011flayan fonksiyonel bir g\u0131dad\u0131r. Bal i\u00e7erdi\u011fi B grubu kompleks vitaminler ve C vitamini ile ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 destekler\u201d diye konu\u015ftu. Bal k\u0131\u015f\u0131n sofran\u0131zdan eksik etmemeniz gereken g\u0131dalardan biri olan bal\u0131n faydalar\u0131ndan her mevsim yararlanmak gerekir.<\/p>\n

\"\"<\/p>\n

Brokoli:<\/strong> Diyetisyen Akg\u00fcl, brokolinin ba\u011f\u0131\u015f\u0131kl\u0131k sistemini destekleyen fitokimyasallar ve antioksidan ile kansere kar\u015f\u0131 m\u00fccadeleyi g\u00fc\u00e7lendiren glukosinolat bak\u0131m\u0131ndan olduk\u00e7a zengin oldu\u011funu dile getirdi. Brokoli ailesine br\u00fcksel lahanas\u0131, karnabahar, yer elmas\u0131, k\u0131v\u0131rc\u0131k, mor ve karalahanay\u0131 da ekleyen Diyetisyen Akg\u00fcl, \u015funlar\u0131 aktard\u0131:
\n\u201cBrokoli lif, A,C ve K vitamini, polifenoller, potasyum, folat, demir gibi mineraller i\u00e7ermektedir. 2013 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada brokolinin; domates, havu\u00e7, \u00fcz\u00fcm ve patl\u0131candan daha y\u00fcksek fitokimyasal i\u00e7erdi\u011fi tespit edilmi\u015ftir. Brokolinin kansere kar\u015f\u0131 da koruyucu etkisi bulunmaktad\u0131r. Y\u00fcksek oranda C vitamini i\u00e7erir. Ancak g\u0131dalardan en iyi verimi almak i\u00e7in depolama, haz\u0131rlama ve pi\u015firme y\u00f6ntemlerine dikkat edilmelidir. Y\u00fcksek s\u0131cakl\u0131kta C vitamini kayb\u0131 olmaktad\u0131r.\u201d dedi. Brokoli k\u0131\u015f mevsiminde t\u00fcketilmesi gereken en fyadal\u0131 yiyeceklerden biridir.<\/p>\n

\"\"<\/p>\n

K\u0131rm\u0131z\u0131 pancar:<\/strong> K\u0131\u015f mevsiminin en g\u00fczel yiyeceklerinden biri olan K\u0131rm\u0131z\u0131 pancar\u0131n karbonhidrat, ni\u015fasta, protein, v\u00fccut i\u00e7in gerekli aminoasitler, ya\u011f asitlerini i\u00e7eren, vitaminler ve mineraller a\u00e7\u0131s\u0131ndan zengin, orta kalorili bir g\u0131da oldu\u011funun alt\u0131n\u0131 \u00e7izen Diyetisyen Akg\u00fcl, bu g\u0131dan\u0131n antioksidan, E, K, C ve A vitaminleri a\u00e7\u0131s\u0131ndan zengin oldu\u011funu, \u00f6nemli oranda B vitamini ile ayr\u0131ca folik asit, magnezyum, potasyum, kalsiyum, manganez, sodyum, bak\u0131r, fosfor, \u00e7inko, demir i\u00e7erdi\u011fini s\u00f6yledi. Do\u011fal k\u0131rm\u0131z\u0131 g\u0131da pigmentleri i\u00e7eren, biyoaktif bile\u015fikler a\u00e7\u0131s\u0131ndan son derece zengin bir sebze olan k\u0131rm\u0131z\u0131 pancar\u0131n sa\u011fl\u0131\u011fa olumlu etkileri bulunan betalain i\u00e7erdi\u011fini ve en g\u00fc\u00e7l\u00fc antioksidan \u00f6zelliklere sahip ilk on sebze aras\u0131nda yer ald\u0131\u011f\u0131n\u0131 anlatt\u0131. V\u00fccut i\u00e7in faydalar\u0131 saymakla bitmeyen k\u0131rm\u0131z\u0131 pancar herkesin mutlaka t\u00fcketmesi gereken bir besin.
\nDiyetisyen Akg\u00fcl, k\u0131rm\u0131z\u0131 pancar\u0131n \u00e7al\u0131\u015fmalarla kan\u0131tlanm\u0131\u015f sa\u011fl\u0131k yararlar\u0131 aras\u0131nda antioksidan, depresyona, bakterilere, vir\u00fcslere, mikroplara kar\u015f\u0131 koruyucu, kolesterol \u00f6nleyici, karaci\u011fer koruyucu ve ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendirici etkileri bulundu\u011funu; hipertansiyon, diyabet, kanser ve kardiyovask \u00fcler hastal\u0131klara kar\u015f\u0131 koruyucu oldu\u011funu ifade etti. \u0130\u00e7erdi\u011fi antioksidanlar\u0131n kolon kanserine kar\u015f\u0131 koruyucu oldu\u011funu da s\u00f6zlerine ekledi. Pancar\u0131n ayn\u0131 zamanda iyi de bir posa kayna\u011f\u0131 oldu\u011funu ve tuvalete \u00e7\u0131k\u0131\u015f\u0131 rahatlatarak bo\u015falt\u0131m s\u00fcresini k\u0131saltt\u0131\u011f\u0131n\u0131 dile getirdi.<\/p>\n

\"\"<\/p>\n

Turp:<\/strong> Karnabahar, brokoli, lahana gibi turpgiller s\u0131n\u0131f\u0131nda yer alan sebzelerin pek \u00e7ok hastal\u0131\u011fa kar\u015f\u0131 koruyucu bulundurdu\u011funu vurgulayan Diyetisyen Akg\u00fcl, \u201cTurp i\u00e7erdi\u011fi antioksidanlar sayesinde ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir. C vitamini de i\u00e7eren turp, DNA hasar\u0131n\u0131n \u00f6nlenmesi i\u00e7in de \u00f6nemli bir k\u00f6k sebzedir. H\u00fccrelerin yap\u0131s\u0131 \u00fczerine olumlu etki g\u00f6sterir ve kansere, vir\u00fcs ve bakterilere kar\u015f\u0131 koruyucu etki g\u00f6sterir. \u00d6zellikle gribal enfeksiyonlar gibi ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n desteklenmesi gereken durumlarda ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 desteklemek i\u00e7in turpu farkl\u0131 \u015fekillerde \u00fczerine limon s\u0131karak, bal ile tatland\u0131rarak da t\u00fcketebilirsiniz\u201d diye konu\u015ftu. K\u0131\u015f\u0131n sofran\u0131zda bulunmas\u0131 gereken 5 g\u0131dadan biri olan turp mutlaka t\u00fcketilmeli. Turp insan v\u00fccudu i\u00e7in say\u0131s\u0131z fayda sa\u011flayan \u00e7ok gerekli bir nimettir.<\/p>\n","protected":false},"excerpt":{"rendered":"

K\u0131\u015f\u0131n sofran\u0131zda bulunmas\u0131 gereken ve v\u00fccut i\u00e7in b\u00fcy\u00fck fayda sa\u011flayan 5 g\u0131da bulunuyor. Bu sebzeler k\u0131\u015f mevsiminde sofralarda yer almas\u0131 halinde sa\u011fl\u0131\u011fa faydas\u0131 saymakla bitmiyor. <\/p>\n","protected":false},"author":25,"featured_media":99277,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[1991,78],"tags":[3042,316,3039,3040],"class_list":["post-99264","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","category-yasam","tag-balkabagi","tag-brokoli","tag-kis-meyveleri","tag-kis-sebzeleri"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/99264"}],"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\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=99264"}],"version-history":[{"count":4,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/99264\/revisions"}],"predecessor-version":[{"id":99289,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/99264\/revisions\/99289"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/99277"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=99264"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=99264"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=99264"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}