2 porsiyon<\/strong><\/em> olarak t\u00fcketilmeli. 1 porsiyon de\u011feri; 1 kase k\u0131rm\u0131z\u0131 lahana, 4 m\u00fcrd\u00fcm eri\u011fi, 1 salk\u0131m \u00fcz\u00fcm, 1 kase b\u00f6\u011f\u00fcrtlen, 1 tabak pi\u015fmi\u015f patl\u0131can yeme\u011fi<\/p>\nBeyaz = Alisin<\/h3>\nAlisin nedir?<\/h3>\n
Alisin \u00f6zellikle sarm\u0131sakta yo\u011fun olarak bulunan bir \u00e7e\u015fit tiyos\u00fclfanat. Sar\u0131msa\u011f\u0131n ezilmesiyle a\u00e7\u0131\u011fa \u00e7\u0131k\u0131yor. \u00d6nemli bir \u00f6zelli\u011fi de kokusu\u2026<\/p>\n
Alisin Faydalar\u0131:<\/h4>\n
\u00c7ok g\u00fc\u00e7l\u00fc antibakteriyel \u00f6zellikler i\u00e7eren alisin, pek \u00e7ok enfeksiyon \u00fczerinde etkili. Alisinin yan\u0131 s\u0131ra “flavanoid” olarak adland\u0131r\u0131lan di\u011fer faydal\u0131 maddeleri de i\u00e7eren beyaz renkli besinler, \u00e7e\u015fitli hastal\u0131klara ve t\u00fcm\u00f6rlere kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiriyor.
\nAlisinin antimikrobiyal etkisi \u00e7e\u015fitli enzimlerin thiol gruplar\u0131yla verdi\u011fi kimyasal reaksiyonlardan kaynaklan\u0131r. Y\u00fcksek oranda sar\u0131msak t\u00fcketen toplumlarda mide \u00fclseri vakalar\u0131na az rastlan\u0131r. \u00c7al\u0131\u015fmalar alisinin mide \u00fclserine neden olan Helicobacter pylori <\/em> bakterisini inhibe etti\u011fini g\u00f6stermi\u015ftir.
\nHangi meyve ve sebzelerde var?<\/strong>
\nP\u0131rasa, turp, sar\u0131msak, mantar, so\u011fan, kereviz
\nG\u00fcnde ka\u00e7 porsiyon yemeli?<\/strong>
\n1 porsiyon<\/strong><\/em> olarak t\u00fcketilmeli. 1 porsiyon de\u011feri; 1 orta boy kuru so\u011fan, 1 kase do\u011franm\u0131\u015f taze mantar, 2 adet turp, 1 b\u00fcy\u00fck boy kereviz<\/p>\nK\u0131rm\u0131z\u0131= Likopen<\/span><\/h3>\nLikopen nedir?<\/span><\/h4>\nLikopen k\u0131rm\u0131z\u0131 sebze ve meyvelerde do\u011fal alarak bulunan karoten familyas\u0131na ait k\u0131rm\u0131z\u0131 renkli bir pigment.<\/p>\n
Likopen Faydalar\u0131:<\/span><\/h4>\nAra\u015ft\u0131rmalar, likopenin kansere kar\u015f\u0131 g\u00fc\u00e7l\u00fc bir savunucu oldu\u011funu g\u00f6steriyor. Uzmanlar, \u00f6zellikle prostat ve g\u00f6\u011f\u00fcs kanserinden korunma i\u00e7in likopen i\u00e7eren besinlerin t\u00fcketilmesini tavsiye ediyor.
\nAyr\u0131ca domates pi\u015ftik\u00e7e likopen oran\u0131 da artmaktad\u0131r.\u00a0Zeytinya\u011f\u0131 ile yenildi\u011finde ise v\u00fccut taraf\u0131ndan daha iyi sindirilir. Gerginlik, parlakl\u0131k, canl\u0131l\u0131k sa\u011flayan likopenin kad\u0131nlar \u00fczerinde g\u00fczelli\u011fe de etkisi vard\u0131r.
\nHangi meyve ve sebzelerde var?<\/span><\/strong>
\nDomates, karpuz, nar, \u00e7ilek, k\u0131rm\u0131z\u0131 biber
\nG\u00fcnde ka\u00e7 porsiyon yemeli?<\/strong><\/span>
\nK\u0131rm\u0131z\u0131 sebze meyvelerden 4 porsiyon<\/strong> <\/em>olarak yemek likopen gereksinimini kar\u015f\u0131layabilir. 1 porsiyon; 1 orta boy domates, 2 parmak kal\u0131nl\u0131\u011f\u0131nda kesilmi\u015f karpuz, 1\/2 orta boy nar ve 15 adet \u00e7ilek anlam\u0131na geliyor.<\/p>\nBu meyve sebzelerin 6 \u00f6nemli yarar\u0131<\/strong><\/h3>\n1)KALP HASTALIKLARINA KAR\u015eI KORUYUCUDUR: <\/strong>Yap\u0131lan ara\u015ft\u0131rmalar antosiyanin oran\u0131 y\u00fcksek besinlerin kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc, damar sertli\u011fini \u00f6nleyerek kalp hastal\u0131klar\u0131n\u0131 azaltt\u0131\u011f\u0131n\u0131 ortaya koymu\u015ftur. 18 ya\u015f ve \u00fczeri kad\u0131nlar\u0131n, bu bak\u0131mdan zengin 3 g\u0131day\u0131 haftada 3 veya daha fazla t\u00fcketmeleri, orta ya\u015f kalp krizi ge\u00e7irme riskini \u00f6nemli \u00f6l\u00e7\u00fcde azaltmaktad\u0131r. Ayr\u0131ca haftada 3 kez \u00e7ilek ya da yaban mersini t\u00fcketen kad\u0131nlarda kalp damar hastal\u0131klar\u0131 riski \u00f6nemli \u00f6l\u00e7\u00fcde d\u00fc\u015fmektedir.
\n2) KOLESTEROL\u00dc D\u00dc\u015e\u00dcR\u00dcR: <\/strong>Kolesterol\u00fcn y\u00fcksek olmas\u0131, kalp rahats\u0131zl\u0131\u011f\u0131 geli\u015fme veya kalp krizi ge\u00e7irme riskini art\u0131r\u0131r. Bu g\u0131dalar\u0131n diyet program\u0131na eklenmesinin HDL kolesterol\u00fc (iyi kolesterol )% 13.7 oran\u0131nda art\u0131rd\u0131\u011f\u0131, LDL kolestrol\u00fc(k\u00f6t\u00fc kolesterol) % 13.6 d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc ortaya \u00e7\u0131km\u0131\u015ft\u0131r.
\n3) OBEZ\u0130TE \u0130LE ETK\u0130N M\u00dcCADELE SA\u011eLAR: <\/strong>Sa\u011fl\u0131kl\u0131 meyve ve sebzelerden olu\u015fan bir diyetin obeziteyi \u00f6nlemede \u00f6nemli bir etkisi vard\u0131r. Bu g\u0131dalardan olu\u015fan bir diyetle beslenen ki\u015filer, antosiyanin bulunmayan ya\u011fl\u0131 bir diyetle beslenen ki\u015filere g\u00f6re daha rahat kilo kontrol\u00fc sa\u011flayabilmektedir.
\n4) KANSERDEN KORUR: <\/strong>Yap\u0131lan \u00e7al\u0131\u015fmalar bu besinlerin birka\u00e7 farkl\u0131 kanser t\u00fcr\u00fcn\u00fc \u00f6nlemede etkili olabilece\u011fini ortaya koymu\u015ftur. \u00c7ilek, yaban mersini, kiraz gibi besinler \u00f6zofagustaki t\u00fcm\u00f6r b\u00fcy\u00fcmesinin engellemesine yard\u0131mc\u0131 olur. Ayr\u0131ca \u00e7ilek ve benzer g\u0131dalar\u0131n t\u00fcketilmesi meme kanseri, prostat kanseri, kolon kanseri ve oral kanser geli\u015fiminin \u00f6nlemesine yard\u0131mc\u0131 olur. Ayr\u0131ca antosiyanin i\u00e7eren g\u0131dalar\u0131n d\u00fczenli t\u00fcketilmesi, baz\u0131 kanser h\u00fccrelerinin yay\u0131lmas\u0131n\u0131 da engellemektedir.
\n5) G\u00d6RME KAL\u0130TES\u0130N\u0130 Y\u00dcKSELT\u0130R: <\/strong>Faydalar\u0131 renklerinde sakl\u0131 olan antosiyanin bak\u0131m\u0131ndan zengin besinler, g\u00f6z sa\u011fl\u0131\u011f\u0131 i\u00e7in de olduk\u00e7a faydal\u0131d\u0131r. Bilberry antosiyaninler ile beslenen ki\u015filer birka\u00e7 saat sonra g\u00f6rme alan\u0131nda \u00f6nemli ilerlemeler g\u00f6rebilmektedir.
\n6)Y\u00dcKSEK B\u0130L\u0130\u015eSEL PERFORMANS SA\u011eLAR: <\/strong>H\u0131zl\u0131 ya\u015flanman\u0131n \u00f6n\u00fcne ge\u00e7mek ve haf\u0131zan\u0131n bozulmas\u0131n\u0131 engellemek i\u00e7in bu besinleri t\u00fcketmek \u00e7ok \u00f6nemlidir. G\u00fc\u00e7l\u00fc bir antioksidan olan antosiyaninler, ya\u015f ile ili\u015fkili beyin fonksiyon ve haf\u0131zadaki bozulman\u0131n yava\u015flat\u0131lmas\u0131 i\u00e7in m\u00fckemmel birer kaynakt\u0131r. \u00d6\u011frenme \u00e7a\u011f\u0131nda olan \u00e7ocuklar\u0131n bu meyve ve sebze ile beslenmesi, \u00f6\u011frenme s\u00fcrecini g\u00fc\u00e7lendirmekte ve genel bili\u015fsel i\u015flevi art\u0131rmaktad\u0131r. Ayr\u0131ca 70 ya\u015f \u00fczerindeki kad\u0131nlar\u0131n \u00e7ilek ve yaban mersini gibi g\u0131dalarla beslenmesi, beyin dejenerasyonunu 2,5 y\u0131l azaltmaktad\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"Sebze ve meyvelerin o g\u00f6z al\u0131c\u0131, canl\u0131 renklere sadece g\u00fczel g\u00f6r\u00fcnmek i\u00e7in mi b\u00fcr\u00fcnmemi\u015flerdir.\u00a0Her rengin bir ad\u0131 ve dahas\u0131 sa\u011fl\u0131\u011fa \u00e7ok \u00f6nemli yararlar\u0131 vard\u0131r. Size bug\u00fcnk\u00fc yaz\u0131mda meyvelerin rengini hangi maddelerin verdi\u011fini ve hangi renk meyvenin ne gibi faydalar\u0131 oldu\u011funu anlatmaya \u00e7al\u0131\u015faca\u011f\u0131m. Lutein – Beta Karoten – Antosiyanin – Alisin – Likopen Fruit and vegetable rainbow as healthy eating concept Bu be\u015f madde meyve ve sebzelerin i\u00e7inde bulunur ve onlara renk verme \u00f6zelli\u011finin yan\u0131nda besin de\u011ferlerini art\u0131r\u0131r. E\u011fer sebze ve meyveleri renklerine g\u00f6re s\u0131n\u0131fland\u0131racak olursak ayn\u0131 renkteki bu besinlerin\u00a0hemen hemen ayn\u0131 faydalar\u0131 sa\u011flad\u0131klar\u0131n\u0131 g\u00f6r\u00fcr\u00fcz: Ye\u015fil = Lutein Lutein nedir? Ye\u015fil renkli bitkilerde bulunan bir pigment. Asl\u0131nda rengi sar\u0131 (Latince Lutei: Sar\u0131 kelimesinden gelmektedir.), ama daha \u00e7ok ye\u015fil renkli sebzelerde bulunuyor ve onlardaki klorofil maddesiyle birle\u015fti\u011fi i\u00e7in ye\u015fil g\u00f6r\u00fcn\u00fcyor. Lutein, karotenoid olarak isimlendirilen bir vitamindir. Lutein beta-karoten ve A vitamini ile ili\u015fkilidir Lutein Faydalar\u0131: Lutein, insan g\u00f6z\u00fcnde yer alan renk pigmentlerinden (makula ve retina) olan iki ana karotenoidlerin biridir. Bu, \u0131\u015f\u0131k filtresi gibi fonksiyon g\u00f6r\u00fcr. Yani g\u00f6z dokular\u0131n\u0131 g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131n\u0131n zararl\u0131 etkilerinden korur. G\u00fc\u00e7l\u00fc bir antioksidan olan lutein, h\u00fccreleri serbest radikallerin olumsuz etkilerinden koruyor. Katarakt gibi \u00e7e\u015fitli g\u00f6z hastal\u0131klar\u0131na kar\u015f\u0131 sava\u015f\u0131yor. Toksinlerden ar\u0131nd\u0131r\u0131c\u0131 \u00f6zelli\u011fi var. Karaci\u011ferin salg\u0131lad\u0131\u011f\u0131 faydal\u0131 enzimlerin miktar\u0131n\u0131 art\u0131r\u0131yor. Kanser ve kalp hastal\u0131klar\u0131ndan da korudu\u011fu s\u00f6yleniyor. Hangi meyve ve sebzelerde var? Kabak, salatal\u0131k, bezelye, kivi, k\u0131v\u0131rc\u0131k salata, \u0131spanak, bakla, avokado, brokoli, lahana, Br\u00fcksel lahanas\u0131 G\u00fcnde ka\u00e7 porsiyon yemeli? 2 porsiyon olarak t\u00fcketilmeli. 1 porsiyon de\u011feri; 1 kase kabak veya bezelye veya \u0131spanak, 5 yemek ka\u015f\u0131\u011f\u0131 bakla, 1.5 adet kivi, 1 tabak Br\u00fcksel lahanas\u0131 veya lahana veya k\u0131v\u0131rc\u0131k veya brokoli 3 mg\/fincan brokoli, 26 mg\/kap pi\u015fmi\u015f ve pi\u015fmi\u015f \u0131spanakta fincan ba\u015f\u0131na 44 mg lutein vard\u0131r. Diyet yoluyla herg\u00fcn 6,9 ile 11,7 mg lutein t\u00fcketen insanlarda ya\u015fa ba\u011fl\u0131 makula dejenerasyonu ve katarakt geli\u015ftirme olas\u0131l\u0131\u011f\u0131 d\u00fc\u015f\u00fck bulunmu\u015ftur.\u00a0(Lutein and Zeaxanthin Isomers in Eye Health and Disease pubmed) Turuncu = Beta karoten Beta karoten nedir? Beta-karoten v\u00fccudumuz i\u00e7in \u00e7ok \u00f6nemli olan A vitaminin yap\u0131 ta\u015f\u0131, yani ald\u0131\u011f\u0131m\u0131z beta-karoten v\u00fccudumuzda A vitaminine d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcyor. Beta Karoten Faydalar\u0131: Ara\u015ft\u0131rmalar, kanser, damar sertli\u011fi ve katarakt gibi hastal\u0131klar\u0131 \u00f6nledi\u011fi y\u00f6n\u00fcnde sonu\u00e7lar veriyor. Sa\u011fl\u0131kl\u0131 g\u00f6zler ve sa\u011fl\u0131kl\u0131 bir cilt i\u00e7in bol miktarda beta-karoten almak gerekiyor. Ayr\u0131ca, g\u00fc\u00e7l\u00fc bir antioksidan oldu\u011fu i\u00e7in h\u00fccreleri erken ya\u015flanmadan koruyor. Hangi meyve ve sebzelerde var? Kay\u0131s\u0131, kavun, havu\u00e7, mango, balkaba\u011f\u0131. Limon, portakal, armut, mandalina, greyfurt Ka\u00e7 porsiyon yemeli? G\u00fcnde 1 porsiyon olarak t\u00fcketmek yeterli. 1 porsiyon de\u011feri; 4 taze veya kuru kay\u0131s\u0131, 1 dilim kavun, 1 orta boy havu\u00e7, 1 mango, 3 kibrit kutusu kadar kesilmi\u015f balkaba\u011f\u0131 Yeterince ara\u015ft\u0131rma olmamas\u0131 nedeni ile beta-karoten i\u00e7in \u00f6nerilen g\u00fcnl\u00fck al\u0131m miktar\u0131 hen\u00fcz belirlenmemi\u015ftir. Beta-karoten takviyesi iki formda mevcuttur. \u00c7al\u0131\u015fmalar, su bazl\u0131 versiyonun ya\u011f bazl\u0131 versiyona g\u00f6re\u00a0daha iyi emilir oldu\u011funu i\u015faret etmektedir. Mor = Antosiyanin Antosiyanin nedir? Antosiyanin k\u0131rm\u0131z\u0131-mor renkli sebze ve meyvelerde ayr\u0131ca t\u00fcm mor \u00e7i\u00e7eklerde, sonbaharda g\u00f6r\u00fclen, morumsu yaprakl\u0131 a\u011fa\u00e7larda bulunan, renk verici bir maddedir. Antosiyanin Faydalar\u0131: Antosiyanin i\u00e7eren mor renkli besinler \u00e7ok g\u00fc\u00e7l\u00fc antioksidan yani h\u00fccre ya\u015flanmas\u0131n\u0131 \u00f6nleyici \u00f6zelliklere sahipler. Sa\u011fl\u0131kl\u0131 dokular\u0131 ve h\u00fccreleri korur b\u00f6ylece kanser ve kalp hastal\u0131klar\u0131na yakalanma riskini azalt\u0131rlar. \u0130nsan ve hayvan \u00e7al\u0131\u015fmalar\u0131nda; antosiyaninin en yayg\u0131n formu olan, cyaniding-3-glukosid (C3G)\u2019in, do\u011frudan gen ifadesini etkiledi\u011fi g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. C3G, se\u00e7ici olarak, daha fazla koruma sa\u011flayan genleri art\u0131r\u0131rken, iltihaba sebep olan arac\u0131lar gibi zarar veren genleri de azalt\u0131r. (Kaynak – pubmed) Hangi meyve ve sebzelerde var? Ahududu, b\u00f6\u011f\u00fcrtlen, \u00fcz\u00fcm, acai \u00e7ile\u011fi, vi\u015fne, m\u00fcrd\u00fcm eri\u011fi, siyah havu\u00e7, k\u0131rm\u0131z\u0131 lahana, pancar, patl\u0131can, k\u0131rm\u0131z\u0131 turp \u00dcZ\u00dcMLER: Antioksidanlar\u0131n en \u00f6nemli kayna\u011f\u0131d\u0131r. Yaban mersini, b\u00f6\u011f\u00fcrtlen, \u00e7ilek, ahududu, elderberries, k\u0131z\u0131lc\u0131k, bilberries ve di\u011fer mavi, mor veya k\u0131rm\u0131z\u0131 renkli meyveler zengin antosiyanin kaynaklar\u0131d\u0131r. K\u0130RAZG\u0130LLER: Ek\u015fi tatta olan kirazgiller, tatl\u0131 olanlar\u0131na oranla daha y\u00fcksek antosiyanin seviyesine sahiptir. \u00c7ilek, kiraz gibi meyveler ne kadar koyu olursa konsantrasyonlar\u0131 o kadar y\u00fcksek olur. MOR \u00dcZ\u00dcM: Mor \u00fcz\u00fcmler \u00f6nemli bir antosiyanin kayna\u011f\u0131d\u0131r. Ayn\u0131 zamanda \u00fcrik asit kristallerinin \u00e7\u00f6z\u00fclmesine yard\u0131mc\u0131 olurlar; bu da gut ve romatizmal artrit semptomlar\u0131n\u0131 azaltabilir. MOR KU\u015eKONMAZ: Ku\u015fkonmaz lezzetli olmas\u0131n\u0131n yan\u0131 s\u0131ra besin i\u00e7eri\u011fi bak\u0131m\u0131ndan da olduk\u00e7a zengindir. Antosiyanin bak\u0131m\u0131ndan daha zengin olmalar\u0131n\u0131n yan\u0131 s\u0131ra; mor renkteki ku\u015fkonmaz; ye\u015fil ku\u015fkonmaza oranla daha fazla protein ve daha fazla C vitamini i\u00e7ermektedir. MOR LAHANA: Ara\u015ft\u0131rmalar mor lahanada 36 farkl\u0131 antosiyanin t\u00fcr\u00fc oldu\u011funu ortaya \u00e7\u0131karm\u0131\u015ft\u0131r. Ancak ki\u015finin v\u00fccudu bu antosiyaninlerin sadece %80’nden faydalanabilmektedir. G\u00fcnde ka\u00e7 porsiyon yemeli? 2 porsiyon olarak t\u00fcketilmeli. 1 porsiyon de\u011feri; 1 kase k\u0131rm\u0131z\u0131 lahana, 4 m\u00fcrd\u00fcm eri\u011fi, 1 salk\u0131m \u00fcz\u00fcm, 1 kase b\u00f6\u011f\u00fcrtlen, 1 tabak pi\u015fmi\u015f patl\u0131can yeme\u011fi Beyaz = Alisin Alisin nedir? Alisin \u00f6zellikle sarm\u0131sakta yo\u011fun olarak bulunan bir \u00e7e\u015fit tiyos\u00fclfanat. Sar\u0131msa\u011f\u0131n ezilmesiyle a\u00e7\u0131\u011fa \u00e7\u0131k\u0131yor. \u00d6nemli bir \u00f6zelli\u011fi de kokusu\u2026 Alisin Faydalar\u0131: \u00c7ok g\u00fc\u00e7l\u00fc antibakteriyel \u00f6zellikler i\u00e7eren alisin, pek \u00e7ok enfeksiyon \u00fczerinde etkili. Alisinin yan\u0131 s\u0131ra “flavanoid” olarak adland\u0131r\u0131lan di\u011fer faydal\u0131 maddeleri de i\u00e7eren beyaz renkli besinler, \u00e7e\u015fitli hastal\u0131klara ve t\u00fcm\u00f6rlere kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiriyor. Alisinin antimikrobiyal etkisi \u00e7e\u015fitli enzimlerin thiol gruplar\u0131yla verdi\u011fi kimyasal reaksiyonlardan kaynaklan\u0131r. Y\u00fcksek oranda sar\u0131msak t\u00fcketen toplumlarda mide \u00fclseri vakalar\u0131na az rastlan\u0131r. \u00c7al\u0131\u015fmalar alisinin mide \u00fclserine neden olan Helicobacter pylori bakterisini inhibe etti\u011fini g\u00f6stermi\u015ftir. Hangi meyve ve sebzelerde var? P\u0131rasa, turp, sar\u0131msak, mantar, so\u011fan, kereviz G\u00fcnde ka\u00e7 porsiyon yemeli? 1 porsiyon olarak t\u00fcketilmeli. 1 porsiyon de\u011feri; 1 orta boy kuru so\u011fan, 1 kase do\u011franm\u0131\u015f taze mantar, 2 adet turp, 1 b\u00fcy\u00fck boy kereviz K\u0131rm\u0131z\u0131= Likopen Likopen nedir? Likopen k\u0131rm\u0131z\u0131 sebze ve meyvelerde do\u011fal alarak bulunan karoten familyas\u0131na ait k\u0131rm\u0131z\u0131 renkli bir pigment. Likopen Faydalar\u0131: Ara\u015ft\u0131rmalar, likopenin kansere kar\u015f\u0131 g\u00fc\u00e7l\u00fc bir savunucu oldu\u011funu g\u00f6steriyor. Uzmanlar, \u00f6zellikle prostat ve g\u00f6\u011f\u00fcs kanserinden korunma i\u00e7in likopen i\u00e7eren besinlerin t\u00fcketilmesini tavsiye ediyor. Ayr\u0131ca domates pi\u015ftik\u00e7e likopen oran\u0131 da artmaktad\u0131r.\u00a0Zeytinya\u011f\u0131 ile yenildi\u011finde ise v\u00fccut taraf\u0131ndan daha iyi sindirilir. Gerginlik, parlakl\u0131k, canl\u0131l\u0131k sa\u011flayan likopenin kad\u0131nlar \u00fczerinde g\u00fczelli\u011fe de etkisi vard\u0131r. Hangi meyve ve sebzelerde var? Domates, karpuz, nar, \u00e7ilek, k\u0131rm\u0131z\u0131 biber G\u00fcnde ka\u00e7 porsiyon yemeli? K\u0131rm\u0131z\u0131 sebze meyvelerden 4 porsiyon olarak yemek likopen gereksinimini kar\u015f\u0131layabilir. 1 porsiyon; 1 orta boy domates, 2 parmak kal\u0131nl\u0131\u011f\u0131nda kesilmi\u015f karpuz, 1\/2 orta boy nar ve 15 adet \u00e7ilek anlam\u0131na geliyor. Bu meyve sebzelerin 6 \u00f6nemli yarar\u0131 1)KALP HASTALIKLARINA KAR\u015eI KORUYUCUDUR: Yap\u0131lan ara\u015ft\u0131rmalar antosiyanin oran\u0131 y\u00fcksek besinlerin kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc, damar sertli\u011fini \u00f6nleyerek kalp hastal\u0131klar\u0131n\u0131 azaltt\u0131\u011f\u0131n\u0131 ortaya koymu\u015ftur. 18 ya\u015f ve \u00fczeri kad\u0131nlar\u0131n, bu bak\u0131mdan zengin 3 g\u0131day\u0131 haftada 3 veya daha fazla t\u00fcketmeleri, orta ya\u015f kalp krizi ge\u00e7irme riskini \u00f6nemli \u00f6l\u00e7\u00fcde azaltmaktad\u0131r. Ayr\u0131ca haftada 3 kez \u00e7ilek ya da yaban mersini t\u00fcketen kad\u0131nlarda kalp damar hastal\u0131klar\u0131 riski \u00f6nemli \u00f6l\u00e7\u00fcde d\u00fc\u015fmektedir. 2) KOLESTEROL\u00dc D\u00dc\u015e\u00dcR\u00dcR: Kolesterol\u00fcn y\u00fcksek olmas\u0131, kalp rahats\u0131zl\u0131\u011f\u0131 geli\u015fme veya kalp krizi ge\u00e7irme riskini art\u0131r\u0131r. Bu g\u0131dalar\u0131n diyet program\u0131na eklenmesinin HDL kolesterol\u00fc (iyi kolesterol )% 13.7 oran\u0131nda art\u0131rd\u0131\u011f\u0131, LDL kolestrol\u00fc(k\u00f6t\u00fc kolesterol) % 13.6 d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc ortaya \u00e7\u0131km\u0131\u015ft\u0131r. 3) OBEZ\u0130TE \u0130LE ETK\u0130N M\u00dcCADELE SA\u011eLAR: Sa\u011fl\u0131kl\u0131 meyve ve sebzelerden olu\u015fan bir diyetin obeziteyi \u00f6nlemede \u00f6nemli bir etkisi vard\u0131r. Bu g\u0131dalardan olu\u015fan bir diyetle beslenen ki\u015filer, antosiyanin bulunmayan ya\u011fl\u0131 bir diyetle beslenen ki\u015filere g\u00f6re daha rahat kilo kontrol\u00fc sa\u011flayabilmektedir. 4) KANSERDEN KORUR: Yap\u0131lan \u00e7al\u0131\u015fmalar bu besinlerin birka\u00e7 farkl\u0131 kanser t\u00fcr\u00fcn\u00fc \u00f6nlemede etkili olabilece\u011fini ortaya koymu\u015ftur. \u00c7ilek, yaban mersini, kiraz gibi besinler \u00f6zofagustaki t\u00fcm\u00f6r b\u00fcy\u00fcmesinin engellemesine yard\u0131mc\u0131 olur. Ayr\u0131ca \u00e7ilek ve benzer g\u0131dalar\u0131n t\u00fcketilmesi meme kanseri, prostat kanseri, kolon kanseri ve oral kanser geli\u015fiminin \u00f6nlemesine yard\u0131mc\u0131 olur. Ayr\u0131ca antosiyanin i\u00e7eren g\u0131dalar\u0131n d\u00fczenli t\u00fcketilmesi, baz\u0131 kanser h\u00fccrelerinin yay\u0131lmas\u0131n\u0131 da engellemektedir. 5) G\u00d6RME KAL\u0130TES\u0130N\u0130 Y\u00dcKSELT\u0130R: Faydalar\u0131 renklerinde sakl\u0131 olan antosiyanin bak\u0131m\u0131ndan zengin besinler, g\u00f6z sa\u011fl\u0131\u011f\u0131 i\u00e7in de olduk\u00e7a faydal\u0131d\u0131r. Bilberry antosiyaninler ile beslenen ki\u015filer birka\u00e7 saat sonra g\u00f6rme alan\u0131nda \u00f6nemli ilerlemeler g\u00f6rebilmektedir. 6)Y\u00dcKSEK B\u0130L\u0130\u015eSEL PERFORMANS SA\u011eLAR: H\u0131zl\u0131 ya\u015flanman\u0131n \u00f6n\u00fcne ge\u00e7mek ve haf\u0131zan\u0131n bozulmas\u0131n\u0131 engellemek i\u00e7in bu besinleri t\u00fcketmek \u00e7ok \u00f6nemlidir. G\u00fc\u00e7l\u00fc bir antioksidan olan antosiyaninler, ya\u015f ile ili\u015fkili beyin fonksiyon ve haf\u0131zadaki bozulman\u0131n yava\u015flat\u0131lmas\u0131 i\u00e7in m\u00fckemmel birer kaynakt\u0131r. \u00d6\u011frenme \u00e7a\u011f\u0131nda olan \u00e7ocuklar\u0131n bu meyve ve sebze ile beslenmesi, \u00f6\u011frenme s\u00fcrecini g\u00fc\u00e7lendirmekte ve genel bili\u015fsel i\u015flevi art\u0131rmaktad\u0131r. Ayr\u0131ca 70 ya\u015f \u00fczerindeki kad\u0131nlar\u0131n \u00e7ilek ve yaban mersini gibi g\u0131dalarla beslenmesi, beyin dejenerasyonunu 2,5 y\u0131l azaltmaktad\u0131r.<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[712],"tags":[96,377,459,549,551,645],"class_list":["post-49","post","type-post","status-publish","format-standard","hentry","category-saglikli-yasam","tag-beslenme","tag-karotenoidler","tag-meyve","tag-saglikli-yasam","tag-sebze","tag-vitamin"],"yoast_head":"\n
Meyve ve Sebzelerin Renklerinin Sa\u011fl\u0131\u011fa Faydalar\u0131<\/title>\n<meta name=\"description\" content=\"Farkl\u0131 renkteki meyve ve sebzeler hangi vitamin ve besinleri i\u00e7erir? Renkli beslenmenin \u00f6nemi.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/saglikdanisma.net\/fatih\/renkli-sebze-meyveler\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Meyve ve Sebzelerin Renklerinin Sa\u011fl\u0131\u011fa Faydalar\u0131\" \/>\n<meta property=\"og:description\" content=\"Farkl\u0131 renkteki meyve ve sebzeler hangi vitamin ve besinleri i\u00e7erir? 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