{"id":10160,"date":"2024-05-07T00:00:30","date_gmt":"2024-05-07T00:00:30","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10160"},"modified":"2024-05-07T18:11:35","modified_gmt":"2024-05-07T18:11:35","slug":"6-big-reasons-you-should-be-eating-blackberries","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/6-big-reasons-you-should-be-eating-blackberries\/","title":{"rendered":"B\u00d6\u011e\u00dcRTLEN YEMENIZ \u0130\u00c7IN 6 B\u00dcY\u00dcK NEDEN"},"content":{"rendered":"<\/p>\n<p>B\u00f6\u011f\u00fcrtlen mutfakta \u00e7ok y\u00f6nl\u00fc lezzet dolu bir meyvedir. Bir avu\u00e7 b\u00f6\u011f\u00fcrtlen hemen hemen her yeme\u011fin lezzetini art\u0131rabilir. B\u00f6\u011f\u00fcrtlen ayr\u0131ca, \u00e7o\u011fu g\u00f6ky\u00fcz\u00fc y\u00fcksek antioksidan konsantrasyonu ile ilgili \u00e7ok say\u0131da sa\u011fl\u0131k yarar\u0131 sa\u011flar. Bunu g\u00f6z \u00f6n\u00fcnde bulundurarak, d\u00fczenli olarak b\u00f6\u011f\u00fcrtlen yemeniz i\u00e7in alt\u0131 b\u00fcy\u00fck neden.<\/p>\n<h2><strong>1. B\u00f6\u011f\u00fcrtlen Beyin G\u00fcc\u00fcn\u00fc Art\u0131r\u0131r<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-224706\" title=\"Blackberries Boost Brainpower - STACK\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/11\/09131037\/Blackberry-8.jpg\" alt=\"Blackberries Boost Brainpower\" \/><\/figure>\n<p><em>Nutrition Neuroscience<\/em>\u00a0dergisinde yay\u0131nlanan 2009 y\u0131l\u0131nda yay\u0131nlanan bir \u00e7al\u0131\u015fma, d\u00fczenli olarak b\u00f6\u011f\u00fcrtlen yemenin tipik olarak ya\u015flanma s\u0131ras\u0131nda ortaya \u00e7\u0131kan bili\u015fsel ve motor beceri d\u00fc\u015f\u00fc\u015f\u00fcyle m\u00fccadeleye yard\u0131mc\u0131 olabilece\u011fini buldu. Ara\u015ft\u0131rmac\u0131lar b\u00f6\u011f\u00fcrtlenleri sekiz haftal\u0131k bir s\u00fcre boyunca bir grup ya\u015fl\u0131 s\u0131\u00e7ana beslediler ve daha sonra bir dizi testten ge\u00e7irdiler. Yaban mersinini d\u00fczenli olarak yiyen s\u0131\u00e7anlar (diyetlerinin y\u00fczde 2&#8217;sini olu\u015fturan) kontrol grubundan daha iyi motor performans, koordinasyon, denge ve k\u0131sa s\u00fcreli haf\u0131za sergilediler. Bu faydalar muhtemelen b\u00f6\u011f\u00fcrtlenlerin y\u00fcksek polifenol konsantrasyonuna kadar izlenebilir.<\/p>\n<p>Brigham ve Kad\u0131n Hastanesi&#8217;nde\u00a0<a href=\"http:\/\/news.harvard.edu\/gazette\/story\/2012\/04\/berries-keep-your-brain-sharp\/\">2012&#8217;de yap\u0131lan<\/a>\u00a0bir \u00e7al\u0131\u015fma, b\u00f6\u011f\u00fcrtlenlerin (ve di\u011fer meyvelerin) ya\u015fl\u0131l\u0131kta zihni keskin tutmaya yard\u0131mc\u0131 olabilece\u011fi bulgusunu do\u011frulad\u0131. Bu on y\u0131ll\u0131k \u00e7al\u0131\u015fmada, d\u00fczenli olarak meyve t\u00fcketen kat\u0131l\u0131mc\u0131lar haf\u0131za d\u00fc\u015f\u00fc\u015flerini ortalama iki bu\u00e7uk y\u0131l geciktirdi.<\/p>\n<p>Tufts \u00dcniversitesi \u0130nsan Beslenmesi Ya\u015flanma Ara\u015ft\u0131rma Merkezi&#8217;ndeki ara\u015ft\u0131rmac\u0131lar, ge\u00e7ti\u011fimiz g\u00fcnlerde meyvelerin beyin sa\u011fl\u0131\u011f\u0131 \u00fczerindeki etkisini sistematik olarak\u00a0<a href=\"https:\/\/www.theatlantic.com\/health\/archive\/2012\/04\/the-benefits-of-berries-to-the-brain\/255262\/\">g\u00f6zden ge\u00e7irdiler.<\/a>\u00a0D\u00fczenli olarak t\u00fcketen meyvelerin, beyin iltihab\u0131n\u0131n azalmas\u0131 ve bili\u015fin iyile\u015ftirilmesi de dahil olmak \u00fczere birden fazla faydas\u0131 oldu\u011funu ke\u015ffettiler.<\/p>\n<h2><strong>2. B\u00f6\u011f\u00fcrtlen A\u015f\u0131r\u0131 Yeme ve Obezite ile M\u00fccadele<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-224705\" title=\"Blackberries Combat Overeating and Obesity - STACK\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/11\/09131014\/Blackberry-45.jpg\" alt=\"Blackberries Combat Overeating and Obesity\" \/><\/figure>\n<p>B\u00f6\u011f\u00fcrtlen diyet lifi bak\u0131m\u0131ndan y\u00fcksektir. Tipik bir porsiyon, g\u00fcnl\u00fck \u00f6nerilen de\u011ferinizin y\u00fczde 32&#8217;li\u011fini i\u00e7erir. Lif,\u00a0<a href=\"http:\/\/viglink.pgpartner.com\/rd.php?r=29796&amp;m=774243165&amp;q=n&amp;rdgt=1447011487&amp;it=1447443487&amp;et=1447616287&amp;priceret=18.76&amp;pg=~~3&amp;k=e1d91b0882bc9d91bc7edad4a2524268&amp;source=feed&amp;url=http:\/\/rd.bizrate.com\/rd?t=http%3A%2F%2Fclickserve.dartsearch.net%2Flink%2Fclick%3Flid%3D92700008548314155%26ds_s_kwgid%3D58700000775792481%26ds_s_inventory_feed_id%3D97700000001734266%26ds_e_product_id%3D00998821000%26ci_customer_id%3D1001207%26ci_cse_id%3D1003%26ci_feed_id%3D1007085%26ds_e_product_country%3DUS%26ds_e_product_language%3Den%26ds_e_product_channel%3Donline%26ds_url_v%3D2%26ds_dest_url%3Dhttp%3A%2F%2Fsears.rdr.channelintelligence.com%2Fgo.asp%253FfVhzOC8fBggESSNiX1pSSxlsFXN0Y1EABEwEay5bW1hEFCIPPzg7WUZAChhwJRgURQBEP01XEUcsKXxbW1NEVy07AQwTXkIyRTA3Ok4fVVRcMyUKChgADDxTNiF*XkVZQkNyMx0OEl5RMVxPWlBuLz1EVFUfRXJiX1pSSxlsFXN0Y30NQ0JVPD0LBlYQSDdgcnRjGQEEB\">\u0130svi\u00e7re ordusu<\/a>\u00a0besin b\u0131\u00e7a\u011f\u0131d\u0131r; \u00e7ok \u00e7e\u015fitli i\u015flevlerde \u00f6nemli bir rol oynar.<\/p>\n<p><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\">Mayo Clinic&#8217;e<\/a>g\u00f6re, lif ba\u011f\u0131rsak hareketlerini normalle\u015ftirmeye, kolesterol seviyelerini d\u00fc\u015f\u00fcrmeye, kan \u015fekerini kontrol etmeye, ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 korumaya ve sa\u011fl\u0131kl\u0131 bir kiloya ula\u015fmaya yard\u0131mc\u0131 olur.\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/fiber\/\">Harvard T.H. Chan Halk Sa\u011fl\u0131\u011f\u0131 Okulu, lifin<\/a>\u00a0kalp hastal\u0131\u011f\u0131, diyabet ve kardiyovask\u00fcler hastal\u0131k riskini azaltt\u0131\u011f\u0131n\u0131 belirtmektedir.<\/p>\n<p>Lifin en ilgin\u00e7 etkilerinden biri sindirimi yava\u015flatmas\u0131 ve yemek yedikten sonra daha uzun s\u00fcre tok hissetmenizi sa\u011flar. Bir porsiyon b\u00f6\u011f\u00fcrtlen lif bak\u0131m\u0131ndan y\u00fcksek ancak kalorisi d\u00fc\u015f\u00fck oldu\u011fundan (porsiyon ba\u015f\u0131na 62), kilo vermek isteyen herkes i\u00e7in veya ak\u015fam yeme\u011fine kadar onlar\u0131 tutacak \u00f6\u011fleden sonra at\u0131\u015ft\u0131rmal\u0131klar\u0131 isteyen herkes i\u00e7in m\u00fckemmel bir besindir.<\/p>\n<h2><strong>3. B\u00f6\u011f\u00fcrtlen G\u00f6z Sa\u011fl\u0131\u011f\u0131na Katk\u0131da Bulunur<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-224704\" title=\"Blackberries Contribute to Eye Health - STACK\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/11\/09130958\/Blackberry-STACK.jpg\" alt=\"Blackberries Contribute to Eye Health\" \/><\/figure>\n<p>B\u00f6\u011f\u00fcrtlenin en etkileyici besinsel faydalar\u0131ndan biri, son derece y\u00fcksek C vitamini i\u00e7eri\u011fidir. Bir porsiyon, g\u00fcnl\u00fck \u00f6nerilen de\u011ferinizin y\u00fczde 50&#8217;sini i\u00e7erir.<\/p>\n<p>C vitamininin g\u00f6z sa\u011fl\u0131\u011f\u0131 i\u00e7in b\u00fcy\u00fck faydalar\u0131 vard\u0131r, kelime oyunu ama\u00e7lanmam\u0131\u015ft\u0131r. Katarakt riskinizi azaltarak, sa\u011fl\u0131kl\u0131 ok\u00fcler kan damarlar\u0131n\u0131 te\u015fvik ederek ve ya\u015fa ba\u011fl\u0131 makula dejenerasyonunun ilerlemesini yava\u015flatarak daha iyi g\u00f6rmenize yard\u0131mc\u0131 olur.<\/p>\n<p>B\u00f6\u011f\u00fcrtlen, v\u00fccudumuzun A vitamini yapmak i\u00e7in kulland\u0131\u011f\u0131 ve d\u00fc\u015f\u00fck \u0131\u015f\u0131k ko\u015fullar\u0131nda g\u00f6rmemize yard\u0131mc\u0131 olan bir bile\u015fik olan beta karoten bak\u0131m\u0131ndan da y\u00fcksektir. A vitamini eksikli\u011fi\u00a0<a href=\"http:\/\/www.who.int\/nutrition\/topics\/vad\/en\/\">\u00e7ocuklarda \u00f6nlenebilir k\u00f6rl\u00fc\u011f\u00fcn 1 numaral\u0131 nedenidir.<\/a>\u00a0Her y\u0131l, yakla\u015f\u0131k 250.000 ila 500.000 \u00e7ocuk A vitamini eksikli\u011fi nedeniyle k\u00f6r ol sezdir.<\/p>\n<h2><strong>4. B\u00f6\u011f\u00fcrtlen Kanserle Sava\u015f\u0131r<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-224703\" title=\"Blackberries Fight Cancer - STACK\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/11\/09130923\/Blackberry-3-STACK.jpg\" alt=\"Blackberries Fight Cancer\" \/><\/figure>\n<p>B\u00f6\u011f\u00fcrtlen, g\u00fc\u00e7l\u00fc kanserle sava\u015fma \u00f6zellikleriyle bilinir. Y\u00fcksek miktarda\u00a0<a href=\"http:\/\/berryhealth.fst.oregonstate.edu\/health_healing\/fact_sheets\/\" target=\"_blank\" rel=\"noreferrer noopener\">ellagic ve gallik asit<\/a>kanser \u00f6nleme ve t\u00fcm\u00f6r\u00fcn tersine \u00e7evrilmesinde kilit rol oynayabilecek iki bile\u015fik i\u00e7erirler. Ara\u015ft\u0131rma \u015fimdiye kadar laboratuvar hayvanlar\u0131yla s\u0131n\u0131rl\u0131 olmas\u0131na ra\u011fmen, sonu\u00e7lar cesaret verici olmu\u015ftur. \u00c7e\u015fitli hayvan \u00e7al\u0131\u015fmalar\u0131, ellagic asit i\u00e7eren bir diyet t\u00fcketmenin kansere neden olan maddelere maruz kald\u0131\u011f\u0131nda t\u00fcm\u00f6r geli\u015ftirme riskini azaltt\u0131\u011f\u0131n\u0131 bulmu\u015ftur.<\/p>\n<p>Ama bu meyvenin anti-kanserojen etkileri bununla da bitmiyor.\u00a0<a href=\"http:\/\/www.aicr.org\/foods-that-fight-cancer\/apples.html#research\">Amerikan Kanser Ara\u015ft\u0131rmalar\u0131 Enstit\u00fcs\u00fc&#8217;ne<\/a>g\u00f6re, diyet lifi kolorektal kanser riskini &#8220;ikna edici bir \u015fekilde&#8221; azalt\u0131r ve C vitamini &#8220;muhtemelen&#8221; \u00f6zofagus kanseri riskini azalt\u0131r. Enstit\u00fcye g\u00f6re, meyveler genel olarak akci\u011fer, mide, a\u011f\u0131z, farenks, larinks ve yemek borusu kanseri riskini &#8220;muhtemelen&#8221; azalt\u0131yor.<\/p>\n<h2><strong>5. B\u00f6\u011f\u00fcrtlen Damar Sa\u011fl\u0131\u011f\u0131n\u0131 \u0130yile\u015ftirir<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-224702\" title=\"Blackberries Improve Vascular Health - STACK\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/11\/09130857\/Blackberry-2-STACK.jpg\" alt=\"Blackberries Improve Vascular Health\" \/><\/figure>\n<p>Colorado \u00dcniversitesi&#8217;nde yap\u0131lan yeni bir\u00a0<a href=\"http:\/\/www.the-aps.org\/mm\/hp\/Audiences\/Public-Press\/2015\/44.html\">\u00e7al\u0131\u015fma,<\/a>\u00a0Boulder, g\u00fcnl\u00fck C vitamini takviyesi alman\u0131n damar hastal\u0131\u011f\u0131n\u0131 \u00f6nlemede b\u00fcy\u00fck faydalar\u0131 olabilece\u011fini ke\u015ffetti.<\/p>\n<p>Ara\u015ft\u0131rmac\u0131lar obez kat\u0131l\u0131mc\u0131larda ET-1&#8217;in aktivite seviyelerini izlediler. ET-1 damar daralt\u0131c\u0131 bir proteindir ve a\u015f\u0131r\u0131 kilolu ve obez yeti\u015fkinler, damarlar\u0131n\u0131n daralma olas\u0131l\u0131\u011f\u0131n\u0131 art\u0131ran ve damar hastal\u0131\u011f\u0131 riskini art\u0131ran ET-1 aktivitesinin artmas\u0131na sahiptir.<\/p>\n<p>Egzersiz uzun zamand\u0131r ET-1 aktivitesini azaltman\u0131n bir yolu olarak bilinmektedir. Bununla birlikte, ara\u015ft\u0131rmac\u0131lar g\u00fcnl\u00fck C vitamini takviyesi (500mg \/ g\u00fcn) alan kat\u0131l\u0131mc\u0131lar\u0131n, egzersiz i\u00e7in y\u00fcr\u00fcmeye ba\u015flayan kat\u0131l\u0131mc\u0131lar kadar damar daralmalar\u0131n\u0131 azaltt\u0131\u011f\u0131n\u0131 buldular.<\/p>\n<p>\u00c7al\u0131\u015fma k\u00fc\u00e7\u00fck olmas\u0131na ve egzersiz kesinlikle daha iyi bir genel se\u00e7enek olmas\u0131na ra\u011fmen, sonu\u00e7lar C vitamininin optimal kan damar\u0131 sa\u011fl\u0131\u011f\u0131n\u0131 te\u015fvik etme yetene\u011fi i\u00e7in iyi sonu\u00e7 veriyor.<\/p>\n<h2><strong>6. B\u00f6\u011f\u00fcrtlen Kemikleri ve Cildi Sa\u011fl\u0131kl\u0131 Tutar<\/strong><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-224701\" title=\"Blackberries Keep Bones and Skin Healthy - STACK\" src=\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/11\/09130822\/ThinkstockPhotos-180115156.jpg\" alt=\"Blackberries Keep Bones and Skin Healthy\" \/><\/figure>\n<p>B\u00f6\u011f\u00fcrtlendeki C vitamini, v\u00fccudun her yerinde doku yeti\u015ftirmek ve onarmak i\u00e7in \u00f6nemlidir.\u00a0<a href=\"https:\/\/umm.edu\/health\/medical\/altmed\/supplement\/vitamin-c-ascorbic-acid\">Maryland \u00dcniversitesi T\u0131p Merkezi&#8217;ne<\/a>g\u00f6re, C vitamini yaralar\u0131n iyile\u015fmesine ve sa\u011fl\u0131kl\u0131 kemik ve di\u015flerin korunmas\u0131na yard\u0131mc\u0131 olur. C vitamini ayr\u0131ca k\u0131k\u0131rdak, ba\u011f, tendon, kan damarlar\u0131 ve cilt yapmak i\u00e7in gerekli olan kolajen \u00fcretimini de destekler.<\/p>\n<p>B\u00f6\u011f\u00fcrtlen de K vitamini bak\u0131m\u0131ndan y\u00fcksektir. Bir porsiyon, \u00f6nerilen g\u00fcnl\u00fck de\u011ferinizin yakla\u015f\u0131k d\u00f6rtte birini i\u00e7erir. K vitamini bak\u0131m\u0131ndan y\u00fcksek bir diyet t\u00fcketen sporcular\u0131n k\u0131r\u0131klar gibi kemikle ilgili yaralanma riskinin azald\u0131\u011f\u0131 bulunmu\u015ftur.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>B\u00f6\u011f\u00fcrtlen mutfakta \u00e7ok y\u00f6nl\u00fc lezzet dolu bir meyvedir. Bir avu\u00e7 b\u00f6\u011f\u00fcrtlen hemen hemen her yeme\u011fin lezzetini art\u0131rabilir. B\u00f6\u011f\u00fcrtlen ayr\u0131ca, \u00e7o\u011fu [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10161,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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