![\"Oranges](\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/09\/Orange-Eyesight-STACK.jpg\" "\\"Oranges")
<\/figure>\nPortakallar\u0131n belki de en etkileyici beslenme y\u00f6n\u00fc, son derece y\u00fcksek C vitamini i\u00e7eri\u011fidir. Ortalama b\u00fcy\u00fckl\u00fckteki bir portakal g\u00fcnl\u00fck de\u011ferinizin y\u00fczde 116’\u0131n\u0131 i\u00e7erir.<\/p>\n
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. C, 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 g\u00f6rmenize yard\u0131mc\u0131 olur.<\/p>\n
Portakallar, 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\u00e7ocuklarda \u00f6nlenebilir k\u00f6rl\u00fc\u011f\u00fcn 1 numaral\u0131 nedenidir.<\/a>\u00a0Her y\u0131l, yakla\u015f\u0131k 250.000-500.000 \u00e7ocuk A vitamini eksikli\u011fi nedeniyle k\u00f6r ol slanmaktad\u0131r.<\/p>\n Portakal ve greyfurt gibi turun\u00e7gillerde bulunan bir bile\u015fik olan flavanon t\u00fcketiminin iskemik inme riskini \u00f6nemli \u00f6l\u00e7\u00fcde azaltt\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir. \u0130skemik inmeler, beyne kan sa\u011flayan bir kan damar\u0131 t\u0131kand\u0131\u011f\u0131nda meydana gelir ve\u00a0t\u00fcm inmelerin yakla\u015f\u0131k y\u00fczde 87’sini olu\u015ftururlar.<\/a><\/p>\n Bulgu, Norwich T\u0131p Fak\u00fcltesi’nde yap\u0131lan ve 14 y\u0131ll\u0131k bir s\u00fcre boyunca yakla\u015f\u0131k 70.000 kad\u0131n\u0131n g\u0131da t\u00fcketimini analiz eden b\u00fcy\u00fck bir\u00a0\u00e7al\u0131\u015fman\u0131n<\/a>\u00a0sonucuydu. Ek fakt\u00f6rlere uyum sa\u011flad\u0131ktan sonra, ara\u015ft\u0131rmac\u0131lar en fazla miktarda flavanon t\u00fcketen kad\u0131nlar\u0131n, en az miktarda flavanon t\u00fcketen kad\u0131nlara g\u00f6re y\u00fczde 19 daha d\u00fc\u015f\u00fck iskemik inme riskine sahip oldu\u011funu buldular. Bu \u00e7al\u0131\u015fmadaki kad\u0131nlar i\u00e7in, flavanon t\u00fcketimi tipik olarak portakal, portakal suyu, greyfurt ve greyfurt suyu \u015feklinde geldi.<\/p>\n C vitamini t\u00fcketimi, daha az yayg\u0131n bir inme \u00e7e\u015fidi olan ancak genellikle daha \u00f6l\u00fcmc\u00fcl olan hemorajik inmeye kar\u015f\u0131 korunmaya da yard\u0131mc\u0131 olabilir. Yeni yap\u0131lan bir\u00a0\u00e7al\u0131\u015fmada,<\/a>\u00a0ortalama olarak hemorajik inme ge\u00e7irenlerin C vitamini seviyelerinin t\u00fckendi\u011fi, inme ge\u00e7irmemi\u015f olanlar\u0131n ise normal seviyelerde oldu\u011fu bulunmu\u015ftur.<\/p>\n Portakallar kat\u0131 bir lif kayna\u011f\u0131d\u0131r. Tek bir meyve g\u00fcnl\u00fck de\u011ferinizin y\u00fczde 12’sine sahip.<\/p>\n Lif bak\u0131m\u0131ndan y\u00fcksek bir diyetin say\u0131s\u0131z faydas\u0131 vard\u0131r. Mayo Clinic’e g\u00f6re, ba\u011f\u0131rsak hareketlerini normalle\u015ftirmeye yard\u0131mc\u0131 olur, kolesterol seviyelerini d\u00fc\u015f\u00fcr\u00fcr, kan \u015fekerini kontrol eder, ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 korur ve sa\u011fl\u0131kl\u0131 bir kiloya ula\u015fmada yard\u0131mc\u0131 olur. Harvard Halk Sa\u011fl\u0131\u011f\u0131 Okulu, lifin kalp hastal\u0131\u011f\u0131, diyabet ve kardiyovask\u00fcler hastal\u0131k riskini azaltt\u0131\u011f\u0131n\u0131 belirtmektedir.<\/p>\n Lifin en ilgin\u00e7 etkilerinden biri, yemek yedikten sonra daha uzun s\u00fcre tok hissetmenize yard\u0131mc\u0131 olan sindirimi yava\u015flatmas\u0131d\u0131r. Bu, kalorileri azaltmak ve kilo vermek isteyen insanlar veya ak\u015fam yeme\u011fine kadar tutmak i\u00e7in \u00f6\u011fleden sonra at\u0131\u015ft\u0131rmal\u0131\u011f\u0131 arayan herkes i\u00e7in b\u00fcy\u00fck bir fayda sa\u011flayabilir.<\/p>\n Amerikan Kanser Ara\u015ft\u0131rmalar\u0131 Enstit\u00fcs\u00fc’ne<\/a>g\u00f6re, diyet lifi kolorektal kanser riskini “ikna edici bir \u015fekilde” azalt\u0131rken, meyveler genel olarak “muhtemelen” akci\u011fer, mide, a\u011f\u0131z, farenks, larinks ve yemek borusu kanseri riskini azalt\u0131r.<\/p>\n Portakal gibi turun\u00e7gillerde bulunan bir bile\u015fik olan narenciye limonoidleri, akci\u011fer, meme, mide, kolon, cilt ve a\u011f\u0131z kanserleriyle m\u00fccadele yetene\u011fi de dahil olmak \u00fczere\u00a0laboratuvar testlerinde<\/a>etkileyici kanserle sava\u015fma yetenekleri g\u00f6stermi\u015ftir.<\/p>\n Daha sa\u011fl\u0131kl\u0131 bir cilt bir g\u00fcn uzakl\u0131kta bir portakal olabilir. Portakallar, v\u00fccudunuzun sa\u011fl\u0131kl\u0131 bir cilt olu\u015fturmak i\u00e7in \u00e7ok \u00f6nemli bir protein olan kolajeni sentezlemesine yard\u0131mc\u0131 olan C vitamini ile pozitif olarak doludur. Portakallar\u0131n y\u00fcksek beta karoten i\u00e7eri\u011fi, v\u00fccudunuzun cilt h\u00fccresi b\u00fcy\u00fcmesine yard\u0131mc\u0131 olan A vitamini olu\u015fturmas\u0131na ve i\u015flemesine de yard\u0131mc\u0131 olur.<\/p>\n Colorado \u00dcniversitesi’nde yap\u0131lan yeni bir\u00a0\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 Ara\u015ft\u0131rmac\u0131lar obez kat\u0131l\u0131mc\u0131larda ET-1’in aktivite seviyelerini izlediler. ET-1 damar daralt\u0131c\u0131 bir proteindir ve a\u015f\u0131r\u0131 kilolu ve obez yeti\u015fkinlerDE y\u00fcksek bir ET-1 aktivitesi vard\u0131r. Bu, damarlar\u0131n\u0131n daralma olas\u0131l\u0131\u011f\u0131n\u0131 artt\u0131r\u0131r ve damar hastal\u0131\u011f\u0131 riskini artt\u0131r\u0131r.<\/p>\n 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 \u00c7al\u0131\u015fma k\u00fc\u00e7\u00fck olmas\u0131na ve egzersizin kesinlikle genel olarak daha iyi bir 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 Portakaldaki C vitamini, v\u00fccudun her yerinde doku yeti\u015ftirmek ve onarmak i\u00e7in \u00f6nemlidir.\u00a0Maryland \u00dcniversitesi T\u0131p Merkezi’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>\n2. Portakallar \u0130nme Riskini Azalt\u0131r<\/strong><\/h2>\n
![\"Oranges](\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/09\/Orange-5-STACK.jpg\" "\\"Oranges")
<\/figure>\n3. Portakal \u0130\u015ftah Kontrol\u00fc ile Yard\u0131mc\u0131<\/strong><\/h2>\n
![\"](\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/09\/Orange-4-STACK.jpg\" "\\"")
<\/figure>\n4. Portakallar Kanserle Sava\u015f\u0131yor<\/strong><\/h2>\n
![\"Oranges](\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/09\/Orange-2-STACK.jpg\" "\\"Oranges")
<\/figure>\n5. Portakallar Sa\u011fl\u0131kl\u0131 Cildi Te\u015fvik Eder<\/strong><\/h2>\n
![\"Oranges](\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/09\/Orange-1-STACK.jpg\" "\\"Oranges")
<\/figure>\n6. Portakallar Kan Damarlar\u0131n\u0131z\u0131 Sa\u011fl\u0131kl\u0131 Tutar<\/strong><\/h2>\n
![\"Oranges](\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/09\/Orange-3-STACK.jpg\" "\\"Oranges")
<\/figure>\n7. Portakal v\u00fccudunuzu onarmaya yard\u0131mc\u0131 olur<\/strong><\/h2>\n
![\"](\"http:\/\/upl.stack.com\/wp-content\/uploads\/2015\/09\/Oranges-STACK.jpg\" "\\"")
<\/figure>\n