{"id":10169,"date":"2024-03-05T11:47:37","date_gmt":"2024-03-05T11:47:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10169"},"modified":"2024-03-05T11:47:44","modified_gmt":"2024-03-05T11:47:44","slug":"the-greens-guide-which-leafy-green-is-really-the-healthiest","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-greens-guide-which-leafy-green-is-really-the-healthiest\/","title":{"rendered":"YE\u015eILLER REHBERI: HANGI YAPRAKLI YE\u015eIL GER\u00c7EKTEN EN SA\u011eLIKLI?"},"content":{"rendered":"<\/p>\n

Ye\u015filliklerin sana iyi geldi\u011fini biliyorsun. Bu ger\u00e7ek muhtemelen k\u00fc\u00e7\u00fck ya\u015flardan itibaren kafan\u0131za delinmi\u015ftir.<\/p>\n

Ama en s\u0131k hangi ye\u015filliklere gitmelisiniz? \u00c7ok say\u0131da se\u00e7enek mevcuttur ve \u00f6rne\u011fin tereya\u011fl\u0131 marul ve romaine marul aras\u0131ndaki besinsel farkl\u0131l\u0131klar ortak bilgiden uzakt\u0131r. Merak etmeyin, yard\u0131m etmek i\u00e7in buraday\u0131z. Besin de\u011ferlerine g\u00f6re en pop\u00fcler ye\u015filliklerden dokuzu s\u0131ralad\u0131k, bu y\u00fczden en s\u0131k ne t\u00fcr ye\u015filliklerle beslenmeniz gerekti\u011fini bileceksiniz.<\/p>\n

*T\u00fcm beslenme verileri nutritiondata.self.com’dan gelir. T\u00fcm veriler ye\u015filin ham, pi\u015firilmemi\u015f s\u00fcr\u00fcm\u00fcn\u00fc temel alan<\/em><\/p>\n

1. Kale<\/strong><\/h2>\n
\"Kale\"<\/figure>\n

Kale’ ye. \u00c7o\u011fu insan bu \u015feyleri 10 y\u0131l \u00f6nce duymam\u0131\u015ft\u0131 bile, ama \u015fimdi m\u00fckemmel s\u00fcper g\u0131da olarak selamlan\u0131yor. Sadece salatalar veya kaseler i\u00e7in bir temel olarak s\u0131k s\u0131k kullan\u0131lmaz, ayn\u0131 zamanda smoothie’lerde ve so\u011fuk preslenmi\u015f meyve sular\u0131nda da s\u0131k kullan\u0131lan bir bile\u015fendir. Kale, brokoli, karnabahar ve Br\u00fcksel lahanas\u0131 da i\u00e7eren “Brassica” sebze ailesine aittir. Kale, besin dolu harika bir yiyecek olarak \u00fcn kazand\u0131, sat\u0131n al\u0131n beslenme ger\u00e7ekleri ger\u00e7ekten bunu destekliyor mu? K\u0131sacas\u0131, evet.<\/p>\n

Y\u00fcz gram lahana 50 kalori, .7 gram ya\u011f, 43 mg sodyum, 447 mg potasyum, 10 gram karbonhidrat, 3.3 gram protein ve 2 gram diyet lifi i\u00e7erir. Ayr\u0131ca astronomik miktarda K vitamini sunar – tam olarak \u00f6nerilen g\u00fcnl\u00fck de\u011ferin (RDV)% 1,021’i. K vitamini kemik sa\u011fl\u0131\u011f\u0131 ve yara iyile\u015fmesinde kritik bir rol oynar. Ayr\u0131ca kalp hastal\u0131\u011f\u0131, Alzheimer, prostat kanseri ve osteoporoz gibi durumlara kar\u015f\u0131 koruma sa\u011flayabilir. Y\u00fcksek dozaj i\u00e7in de endi\u015felenmenize gerek yok. Linus Pauling Enstit\u00fcs\u00fc’ne g\u00f6re, diyet K vitamininin “y\u00fcksek dozlarla ili\u015fkili bilinen bir toksisitesi yoktur”.<\/p>\n

Y\u00fcz gram lahana ayr\u0131ca A vitaminiNIN RDV’sinin% 308’ini ve C vitaminiNIN RDV’sinin% 200’\u00fcn\u00fc i\u00e7erir. Ek olarak, iyi g\u00f6rmede yard\u0131mc\u0131 olur ve bir embriyo ve fet\u00fcs\u00fcn uygun geli\u015fimi i\u00e7in gereklidir (hamile olan veya hamile olmay\u0131 bekleyen kad\u0131nlar i\u00e7in \u00f6zellikle \u00f6nemli hale getirir). C vitamini, katarakt riskini azaltt\u0131\u011f\u0131, sa\u011fl\u0131kl\u0131 ok\u00fcler kan damarlar\u0131n\u0131 te\u015fvik etti\u011fi ve ya\u015fa ba\u011fl\u0131 makula dejenerasyonunun ilerlemesini yava\u015flatt\u0131\u011f\u0131 i\u00e7in g\u00f6z sa\u011fl\u0131\u011f\u0131 i\u00e7in b\u00fcy\u00fck faydalara sahiptir. C vitamini ayr\u0131ca v\u00fccudun sa\u011fl\u0131kl\u0131 cilt ve doku olu\u015fturmak i\u00e7in \u00e7ok \u00f6nemli bir protein olan kolajeni sentezlemesine yard\u0131mc\u0131 olur ve damar hastal\u0131\u011f\u0131n\u0131 \u00f6nlemede rol oynayabilir.<\/p>\n

Y\u00fcz gram lahana ayr\u0131ca \u00f6nemli miktarda (RDV’nin en az% 10’u) kalsiyum, bak\u0131r, manganez ve B-6 vitamini i\u00e7erir. Kale, g\u00fc\u00e7l\u00fc kanserle sava\u015fma yeteneklerine sahip oldu\u011fu tespit edilen s\u00fclforaphane olarak bilinen bir bile\u015fikte de y\u00fcksektir. Yaprakl\u0131 ye\u015fillikler s\u00f6z konusu oldu\u011funda, lahana \u00fcn\u00fcn\u00fc hak eder.<\/p>\n

2. Ispanak<\/strong><\/h2>\n
\"Spinach\"<\/figure>\n

Ispanak bir beslenme merkezidir. Temel Reis’in en sevdi\u011fi yemek olmas\u0131n\u0131n bir nedeni var.<\/p>\n

Y\u00fcz gram \u0131spanak 23 kalori, .4 gram ya\u011f, 79 mg sodyum, 558 mg potasyum, 3.6 gram karbonhidrat, 2.9 gram protein ve 2.2 gram diyet lifi i\u00e7erir. Ayr\u0131ca K vitamini RDV’sinin% 604’\u00fcne ve A vitaminiNIN RDV’sinin% 188’ine hizmet eder. \u00d6nemli miktarlarda (RDV’nin en az% 10’u) E vitamini, riboflavin, B-6 vitamini, folat, kalsiyum, demir, magnezyum ve manganez i\u00e7erir.<\/p>\n

Genel temel vitamin ve mineraller a\u00e7\u0131s\u0131ndan, lahana bir numaral\u0131 nokta i\u00e7in \u0131spana\u011f\u0131 kenarlar. Ama bu, lahanan\u0131n \u0131spana\u011fa vurmaktan \u00e7ok bir kan\u0131t\u0131d\u0131r, \u00e7\u00fcnk\u00fc \u0131spanak bol miktarda faydal\u0131 besinle doludur. Ispana\u011f\u0131n lahanay\u0131 kazand\u0131\u011f\u0131 alanlardan biri folat i\u00e7eri\u011fidir. Y\u00fcz gram \u0131spanak, FOLAT RDV’nin% 49’unu i\u00e7erirken, 100 gram lahana RDV’nin% 7’sini i\u00e7erir. Folik asit veya B9 vitamini olarak da adland\u0131r\u0131lan\u00a0folat,<\/a>uygun beyin fonksiyonu i\u00e7in \u00e7ok \u00f6nemlidir ve zihinsel ve duygusal sa\u011fl\u0131kta b\u00fcy\u00fck bir rol oynar. Ayr\u0131ca, bebeklik, ergenlik ve hamilelik s\u0131ras\u0131nda \u00f6zellikle \u00f6nemli bir i\u015f olan v\u00fccudun genetik materyalinin \u00fcretilmesine yard\u0131mc\u0131 olur.<\/p>\n

Bebek \u0131spanak, b\u00fcy\u00fcmenin erken bir a\u015famas\u0131nda (genellikle ekimden 15 ila 35 g\u00fcn sonra) hasat edilen \u0131spana\u011f\u0131 ifade eder. Bebek \u0131spanak yapraklar\u0131 olgun \u0131spanak yapraklar\u0131na g\u00f6re daha k\u00fc\u00e7\u00fck ve daha yumu\u015fakt\u0131r. Baz\u0131 ara\u015ft\u0131rmalar, bebek \u0131spana\u011f\u0131n olgun \u0131spanaklara g\u00f6re baz\u0131 besinlerde (C vitamini, karotenoidler, flavonoidler) daha yo\u011fun oldu\u011funu bulmu\u015f, ancak di\u011fer \u00e7al\u0131\u015fmalar tam tersini bulmu\u015flard\u0131r. Ispana\u011f\u0131n yeti\u015ftirildi\u011fi toprak ve iklim, \u0131spana\u011f\u0131n besin seviyeleri \u00fczerinde \u00f6nemli bir etkiye sahip gibi g\u00f6r\u00fcnmektedir, bu nedenle bebek \u0131spana\u011f\u0131n m\u0131 yoksa olgun \u0131spana\u011f\u0131n m\u0131 daha iyi beslenme se\u00e7ene\u011fi oldu\u011funu kesin olarak s\u00f6yleyemeyiz. En iyi sa\u011fl\u0131k i\u00e7in, her iki \u00e7e\u015fidi de diyetinize dahil etmek en iyisi olabilir.<\/p>\n

3. \u0130svi\u00e7re Paz\u0131<\/strong><\/h2>\n
\"Swiss<\/figure>\n

Swiss Chard, bu listedeki di\u011fer ye\u015fillikler kadar pop\u00fcler olmayabilir, ancak beslenme profili onu bir\u00e7ok sa\u011fl\u0131k bilincine sahip Amerikal\u0131n\u0131n gelecekteki favorisi haline getirebilir.<\/p>\n

Y\u00fcz gram \u0130svi\u00e7re paz\u0131s\u0131 19 kalori, 1.6 gram ya\u011f, 213 mg sodyum, 379 mg potasyum, 3.7 gram karbonhidrat, 1.8 gram protein ve 1.6 gram diyet lifi i\u00e7erir. E\u015fde\u011fer miktarda lahanadan daha fazla K vitamini var, RDV’nin% 1,038’i ile geliyor. Ayr\u0131ca RDV’nin% 122’sinde A vitamini bak\u0131m\u0131ndan y\u00fcksektir. Ek olarak, C vitamini, demir, magnezyum ve manganezin \u00f6nemli bir kayna\u011f\u0131d\u0131r (RDV’nin en az% 10’unu). \u0130svi\u00e7re paz\u0131 lahanas\u0131na benzer doyurucu yapraklara sahiptir, ancak bir\u00e7ok insan daha hafif, daha lezzetli bir tada sahip oldu\u011funu bulur.<\/p>\n

4. Ye\u015fil Yaprak Marul<\/strong><\/h2>\n
\"Green<\/figure>\n

Genel beslenme a\u00e7\u0131s\u0131ndan, lahana, \u0131spanak ve \u0130svi\u00e7re paz\u0131 geleneksel marul \u00e7e\u015fitlerinin \u00fczerinde dura sahiptir.<\/p>\n

Ancak, marul hala olduk\u00e7a sa\u011fl\u0131kl\u0131d\u0131r. Belki de en sa\u011fl\u0131kl\u0131 yayg\u0131n \u00e7e\u015fit ye\u015fil yaprak maruldur. Y\u00fcz gram ye\u015fil yaprak marul 15 kalori, .2 gram ya\u011f, 28 mg sodyum, 194 mg potasyum, 2.8 gram karbonhidrat, 1.4 gram protein ve 1.3 gram diyet lifi i\u00e7erir. A vitamini (RDV’nin% 148’i) ve K vitamini (RDV’nin% 217’si) bak\u0131m\u0131ndan olduk\u00e7a y\u00fcksektir. Ayr\u0131ca \u00f6nemli miktarda (RDV’nin en az% 10’u) C vitamini, folat ve manganez i\u00e7erir.<\/p>\n

5. Romaine Marul<\/strong><\/h2>\n
\"Romaine<\/figure>\n

Ye\u015fil yaprak marul genel beslenme a\u00e7\u0131s\u0131ndan romaine marul kenar olabilir ra\u011fmen, romaine marul hi\u00e7bir sark\u0131t de\u011fildir. Ayr\u0131ca, yerel s\u00fcpermarketinizde bulabilece\u011finiz durulanm\u0131\u015f, yemeye haz\u0131r salata paketlerinde bulunan en pop\u00fcler ye\u015filliklerden biridir.\u00a0Beslenme ve Diyetetik Akademisi’ne<\/a>g\u00f6re “yapraklar ne kadar koyu olursa marul o kadar besin bak\u0131m\u0131ndan zengin olur.” Bu y\u00fczden romaine marullar\u0131n\u0131n, \u00e7o\u011funlukla beyaz yapraklara sahip buzda\u011f\u0131 marullar\u0131 gibi \u00e7e\u015fitlilerden daha sa\u011fl\u0131kl\u0131 olmas\u0131 \u015fa\u015f\u0131rt\u0131c\u0131 de\u011fildir.<\/p>\n

Y\u00fcz gram romaine marul 17 kalori, .3 gram ya\u011f, 8 mg sodyum, 247 mg potasyum, 3.3 gram karbonhidrat, 1.2 gram protein ve 2.1 gram diyet lifi i\u00e7erir. A vitamini (RDV’nin% 174’\u00fc) ve K vitamini (RDV’nin% 128’i) bak\u0131m\u0131ndan olduk\u00e7a y\u00fcksektir. Ayr\u0131ca C vitamini ve folat\u0131n \u00f6nemli miktarda (RDV’nin en az% 10’u) paketler.<\/p>\n

6. Roka<\/strong><\/h2>\n
\"Arugula\"<\/figure>\n

“Roket” veya “rucula” olarak da bilinen Roka, Akdeniz mutfa\u011f\u0131nda pop\u00fcler olan biber tad\u0131nda bir ye\u015fildir.<\/p>\n

100 graml\u0131k bir porsiyon roka 25 kalori, .7 gram ya\u011f, 27 mg sodyum, 369 mg potasyum, 3.7 gram karbonhidrat, 2.6 gram protein ve 1.6 gram diyet lifi i\u00e7erir. K vitamini bak\u0131m\u0131ndan olduk\u00e7a y\u00fcksektir (RDV’nin% 136’s\u0131). RDV’nin% 47’si ile A vitamini bak\u0131m\u0131ndan da y\u00fcksek olsa da, ye\u015fil yaprak marul, romaine marul, \u0131spanak veya lahana kadar yoktur. Y\u00fcz gram roka ayr\u0131ca \u00f6nemli miktarda (RDV’nin en az% 10’u) C vitamini, folat, kalsiyum, magnezyum ve manganez i\u00e7erir.<\/p>\n

7. Butterhead Marul<\/strong><\/h2>\n
\"Butterhead<\/figure>\n

Ayr\u0131ca yayg\u0131n olarak “Boston marul” veya “bibb” marul olarak da adland\u0131r\u0131lan tereya\u011fl\u0131 marul, yumu\u015fak, p\u00fcr\u00fczs\u00fcz yapraklar\u0131 ve hafif tatl\u0131 tad\u0131 ile bilinir. Y\u00fcz gram tereya\u011fl\u0131 marul 13 kalori, .2 gram ya\u011f, 5 mg sodyum, 238 mg potasyum, 2.2 gram karbonhidrat, 1.3 gram protein ve 1.1 gram diyet lifi i\u00e7erir. K vitamini (RDV’nin% 128’i) ve A vitamini (RDV’nin% 66’s\u0131) bak\u0131m\u0131ndan olduk\u00e7a y\u00fcksektir. Ayr\u0131ca \u00f6nemli miktarda folat i\u00e7erir (RDV’nin% 18’i). Butterhead marul hafif tatl\u0131 lezzeti ve p\u00fcr\u00fczs\u00fcz dokusu onu salatalar i\u00e7in m\u00fckemmel bir se\u00e7im haline getirir.<\/p>\n

8. Lahana<\/strong><\/h2>\n
\"Cabbage\"<\/figure>\n

Lahana gibi lahana da Brassica sebze ailesinin bir \u00fcyesidir. Olgunla\u015ft\u0131\u011f\u0131nda yo\u011fun bir \u015fekilde terk edilen kafalar\u0131 ve sa\u011flam dokusu ile bilinir.<\/p>\n

Y\u00fcz gram lahana 25 kalori, .1 gram ya\u011f, 18 mg sodyum, 170 mg potasyum, 5.8 gram karbonhidrat, 1.3 gram protein ve 2.5 gram diyet lifi i\u00e7erir. C vitamini (RDV’nin% 61’i) ve K vitamini (RDV’nin% 95’i) bak\u0131m\u0131ndan \u00e7ok y\u00fcksektir. Ayr\u0131ca \u00f6nemli miktarda folat i\u00e7erir (RDV’nin% 11’i). Lahana basit haliyle besleyici olsa da, lahana tur\u015fusu daha da faydal\u0131 olabilir. Lahana tur\u015fusu lahana tur\u015fusudur. Lahana tur\u015fusu probiyotiklerde inan\u0131lmaz derecede y\u00fcksektir, ba\u011f\u0131rsak i\u00e7inde ya\u015fayan “iyi bakteri”. Bilim adamlar\u0131, ba\u011f\u0131rsak mikrobiyomunun (ba\u011f\u0131rsak i\u00e7indeki bakterilerin toplanmas\u0131) genel sa\u011fl\u0131k \u00fczerinde b\u00fcy\u00fck bir etkisi olabilece\u011fini ve probiyotiklerin mikrobiyomunuzu en uygun (veya en uyguna yak\u0131n) bir durumda tutmaya yard\u0131mc\u0131 olabilece\u011fini buluyorlar.<\/p>\n

9. Buzda\u011f\u0131 Marul<\/strong><\/h2>\n
\"Iceberg<\/figure>\n

Buzda\u011f\u0131 marul, k\u0131smen hafif ve gayrimesif lezzeti sayesinde uzun zamand\u0131r fast-food restoranlar\u0131n\u0131n vazge\u00e7ilmezi olmu\u015ftur. Ancak, Chik-fil-A yak\u0131n zamanda men\u00fclerinden yasaklad\u0131. McDonald’s son zamanlarda salatalar\u0131nda buzda\u011f\u0131 marul kullanmay\u0131 da b\u0131rakt\u0131. Neden? \u00c7\u00fcnk\u00fc her ikisi de t\u00fcketicilerin daha lezzetli, besleyici ye\u015fillikler istedi\u011fini belirledi. Chik-fil-A’n\u0131n men\u00fc stratejisi ve geli\u015ftirme ba\u015fkan yard\u0131mc\u0131s\u0131 David Farmer Business Insider’a verdi\u011fi deme\u00e7te, “[Iceberg marul] salata besin zincirinin en alt\u0131nda yer\u00a0al\u0131yor.”<\/em>dedi. “Buzda\u011f\u0131 marulunda besin de\u011feri yoktur.”<\/p>\n

Bu tam olarak do\u011fru olmasa da, buzda\u011f\u0131 marullar\u0131 bu listedeki di\u011fer marul t\u00fcrleriyle ayn\u0131 miktarda besin maddelerini paketlemez. Neden? Bunun bir nedeni s\u0131k\u0131 ve yo\u011fun kafalarda b\u00fcy\u00fcmesidir. Bu, i\u00e7 yapraklar\u0131n ald\u0131\u011f\u0131 g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 miktar\u0131n\u0131 s\u0131n\u0131rlar ve bu da i\u00e7erdikleri besin miktarlar\u0131n\u0131 s\u0131n\u0131rlar. Bu y\u00fczden buzda\u011f\u0131 marul yapraklar\u0131 genellikle di\u011fer marul yapraklar\u0131ndan \u00e7ok daha beyazd\u0131r. Bu fenomen, buzda\u011f\u0131 marulunun \u00e7o\u011funlukla su oldu\u011fu, hatta di\u011fer marul \u00e7e\u015fitlerinden daha fazla oldu\u011fu anlam\u0131na gelir. Ancak bunun “besin de\u011feri olmad\u0131\u011f\u0131n\u0131” s\u00f6ylemek yanl\u0131\u015ft\u0131r. Lahanaya kar\u015f\u0131 durmasa da, buzda\u011f\u0131 marul yararl\u0131 besinlerden adil pay\u0131n\u0131 i\u00e7erir.<\/p>\n

100 graml\u0131k bir buzda\u011f\u0131 marul porsiyonu 14 kalori, .1 gram ya\u011f, 10 mg sodyum, 141 mg potasyum, 3.2 gram karbonhidrat, .9 gram protein ve 1.2 gram diyet lifi i\u00e7erir. Ayr\u0131ca \u00f6nemli miktarda (RDV’nin en az% 10’u) A vitamini ve K vitamini i\u00e7erir.\u00a0Uluslararas\u0131 Onkoloji Dergisi’nde<\/em>\u00a0yay\u0131nlanan 2007<\/a>\u00a0y\u0131l\u0131nda yap\u0131lan bir incelemede, apigenin “dikkat \u00e7ekici antienflamatuar, antioksidan ve anti-kanserojen \u00f6zelliklere sahip oldu\u011fu” g\u00f6sterilmi\u015ftir.<\/p>\n

Yani buzda\u011f\u0131 marul kesinlikle besin de\u011ferine sahip – sadece bu listedeki di\u011fer ye\u015fillikler kadar de\u011fil. Buzda\u011f\u0131 marul ile ilgili sorun, tutarl\u0131 bir \u015fekilde yedi\u011finiz tek ye\u015fil t\u00fcr\u00fc oldu\u011funda ortaya \u00e7\u0131kar. Bunu yapt\u0131\u011f\u0131n\u0131zda, daha fazla besin dolu ye\u015fillikleri ka\u00e7\u0131r\u0131rs\u0131n\u0131z. Ne yaz\u0131k ki, bu t\u00fcr bir yeme d\u00fczeni bir\u00e7ok Amerikal\u0131y\u0131 tan\u0131mlar.\u00a0MarketWatch<\/a><\/em>taraf\u0131ndan 2016’da yap\u0131lan bir analize g\u00f6re, Amerikal\u0131lar lahana, romain ve \u0131spana\u011f\u0131n toplam\u0131ndan daha fazla buzda\u011f\u0131 marul yiyor.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Ye\u015filliklerin sana iyi geldi\u011fini biliyorsun. Bu ger\u00e7ek muhtemelen k\u00fc\u00e7\u00fck ya\u015flardan itibaren kafan\u0131za delinmi\u015ftir. Ama en s\u0131k hangi ye\u015filliklere gitmelisiniz? \u00c7ok 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