{"id":10443,"date":"2024-01-16T17:36:42","date_gmt":"2024-01-16T17:36:42","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10443"},"modified":"2024-01-16T17:36:44","modified_gmt":"2024-01-16T17:36:44","slug":"vitamin-c-for-immunity-6-foods-that-are-richest-in-vitamin-c-and-must-be-consumed-daily","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/vitamin-c-for-immunity-6-foods-that-are-richest-in-vitamin-c-and-must-be-consumed-daily\/","title":{"rendered":"BA\u011eI\u015eIKLIK I\u00c7IN C VITAMINI: C VITAMINI BAKIMINDAN EN ZENGIN VE G\u00dcNL\u00dcK T\u00dcKETILMESI GEREKEN 6 BESIN"},"content":{"rendered":"<\/p>\n<h3>01. Bu C Vitamini kaynaklar\u0131n\u0131 diyetinize dahil edin<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/77200282.cms?width=680&amp;height=512&amp;imgsize=752717\" alt=\"\" \/><\/figure>\n<p>G\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemine sahip olmak, sa\u011fl\u0131kl\u0131 ve uzun bir ya\u015fam\u0131n tad\u0131n\u0131 \u00e7\u0131karmak i\u00e7in her zaman gerekli kabul edilmi\u015ftir. Ancak \u015fimdi, d\u00fcnya koronavir\u00fcs salg\u0131n\u0131 nedeniyle benzeri g\u00f6r\u00fclmemi\u015f bir sa\u011fl\u0131k krizi alt\u0131nda salland\u0131\u011f\u0131nda, daha fazla insan \u00f6neminin fark\u0131na var\u0131yor.<\/p>\n<p>G\u00fcvende kalmak ve enfeksiyon riskini \u00f6nlemek i\u00e7in, uygun hijyen g\u00f6rg\u00fc kurallar\u0131na uymak ve birbirinden 1.80 metre mesafeyi korumak ger\u00e7ekten \u00f6nemlidir. Buna ek olarak, ba\u011f\u0131\u015f\u0131kl\u0131k sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmek genel sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in olduk\u00e7a faydal\u0131 olabilir.<\/p>\n<h3>02. Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 art\u0131rmak<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/77200114.cms?width=680&amp;height=512&amp;imgsize=597285\" alt=\"\" \/><\/figure>\n<p>V\u00fccudun do\u011fal savunma sistemini geli\u015ftirmek zaman alan bir s\u00fcre\u00e7 olmas\u0131na ra\u011fmen, besin bak\u0131m\u0131ndan zengin yiyecekleri diyete dahil etmenin bir oyun de\u011fi\u015ftirici olabilece\u011fini kan\u0131tlayan birka\u00e7 kan\u0131t.<\/p>\n<p>Son zamanlarda, Sa\u011fl\u0131k ve Aile Refah\u0131 Bakanl\u0131\u011f\u0131&#8217;na ba\u011fl\u0131 olarak kurulan \u00f6zerk bir organ olan Hindistan G\u0131da G\u00fcvenli\u011fi ve Standartlar\u0131 Kurumu (FSSAI), ba\u011f\u0131\u015f\u0131kl\u0131klar\u0131n\u0131 art\u0131rmak i\u00e7in g\u00fcnl\u00fck t\u00fcketilmesi gereken C Vitamini bak\u0131m\u0131ndan zengin yiyeceklerin bir listesini payla\u015fmak i\u00e7in sosyal medyaya girdi.<\/p>\n<h3>03. Amla\/Bekta\u015fi \u00fcz\u00fcm\u00fc<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/77200091.cms?width=680&amp;height=512&amp;imgsize=1255869\" alt=\"\" \/><\/figure>\n<p>Amla veya Bekta\u015fi \u00fcz\u00fcm\u00fc, besinlerle dolu ve bir\u00e7ok sa\u011fl\u0131k yarar\u0131 sunan k\u00fc\u00e7\u00fck bir meyvedir. G\u00fc\u00e7l\u00fc bir antioksidan g\u00f6revi g\u00f6ren ve sinir sistemi, ba\u011f\u0131\u015f\u0131kl\u0131k sistemi ve cilt i\u00e7in faydal\u0131 olan C Vitamini kayna\u011f\u0131d\u0131r. G\u00fcnl\u00fck bir Hint Bekta\u015fi \u00fcz\u00fcm\u00fc sahibi olmak, G\u00fcnl\u00fck C Vitamini De\u011ferinin y\u00fczde 46&#8217;s\u0131n\u0131 kar\u015f\u0131laman\u0131za yard\u0131mc\u0131 olabilir. Sadece bu de\u011fil, ayn\u0131 zamanda amla metabolizmam\u0131z\u0131, kemik olu\u015fumumuzu, \u00fcrememizi ve ba\u011f\u0131\u015f\u0131kl\u0131k tepkimizi destekleyen manganez i\u00e7erir.<\/p>\n<h3>04.Portakal<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/77200098.cms?width=680&amp;height=512&amp;imgsize=1102576\" alt=\"\" \/><\/figure>\n<p>Portakal, farkl\u0131 vitamin ve besin t\u00fcrleri sa\u011flayarak g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemini destekleyen bir ba\u015fka sitrik meyvedir. 100 gram Portakal, antioksidan \u00f6zelliklere sahip 53,2 mg C Vitamini i\u00e7erir. Temel besin, ba\u011f\u0131\u015f\u0131kl\u0131k sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 art\u0131rmaya yard\u0131mc\u0131 olur ve h\u00fccremizi serbest radikallerin neden oldu\u011fu hasarlardan korur. Ayr\u0131ca, Portakal ayn\u0131 zamanda ba\u011f\u0131\u015f\u0131kl\u0131k yan\u0131t sistemimizi d\u00fczenlemede \u00f6nemli bir rol oynayan bir besin maddesi olan D Vitamini kayna\u011f\u0131d\u0131r.<\/p>\n<h3>05. Papaya<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/77200097.cms?width=680&amp;height=512&amp;imgsize=723741\" alt=\"\" \/><\/figure>\n<p>Tatl\u0131 ve \u00e7ok y\u0131ll\u0131k meyve y\u00fczy\u0131llard\u0131r birka\u00e7 rahats\u0131zl\u0131\u011f\u0131 tedavi etmek i\u00e7in ila\u00e7 yapmak i\u00e7in kullan\u0131lm\u0131\u015ft\u0131r. Orta b\u00fcy\u00fckl\u00fckteki bir papaya, g\u00fcnl\u00fck \u00f6nerilen C vitamini miktar\u0131n\u0131n iki kat\u0131n\u0131 i\u00e7erir Papaya ayr\u0131ca anti-enflamatuar etkileri olan papain ad\u0131 verilen bir sindirim enzimi i\u00e7erir. Bunun d\u0131\u015f\u0131nda, papaya, cildiniz, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z ve genel sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in faydal\u0131 olan iyi miktarda potasyum, magnezyum ve folat i\u00e7erir.<\/p>\n<h3>06. Capsicum<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/77200095.cms?width=680&amp;height=512&amp;imgsize=805838\" alt=\"\" \/><\/figure>\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131k sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 art\u0131rmak s\u00f6z konusu oldu\u011funda genellikle bu sebzeyi g\u00f6rmezden geliyoruz, ancak capsicum&#8217;un herhangi bir sitrik meyveye k\u0131yasla e\u015fit miktarda C Vitaminine sahip oldu\u011funu bilmek sizi \u015fa\u015f\u0131rtacakt\u0131r. Ye\u015fil sebze, v\u00fccudunuzun do\u011fal savunma sistemini art\u0131rabilen, cilt kalitenizi art\u0131rabilen ve g\u00f6zlerinizi sa\u011fl\u0131kl\u0131 tutabilen C Vitamini ve beta karoten ile doludur. Ayr\u0131ca zay\u0131f bir ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin \u00f6nemli bir nedeni olan oksidatif stresi azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n<h3>07. Guava<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/77200094.cms?width=680&amp;height=512&amp;imgsize=1212799\" alt=\"\" \/><\/figure>\n<p>Guava bir ba\u015fka en zengin C vitamini kayna\u011f\u0131d\u0131r. \u0130lgin\u00e7tir, bir guava, birden fazla portakal olan C vitamini i\u00e7in Referans G\u00fcnl\u00fck Al\u0131m (RDI) miktar\u0131 ile iki kat\u0131 sa\u011flar. Bu meyve ayr\u0131ca y\u00fcksek miktarda potasyum, kalsiyum ve demir i\u00e7erir. Antimikrobiyal \u00f6zellikler, enfeksiyona yol a\u00e7abilecek zararl\u0131 bakteri ve vir\u00fcsleri \u00f6ld\u00fcrmeye yard\u0131mc\u0131 olabilir.<\/p>\n<h3>08. Limon<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/77200099.cms?width=680&amp;height=512&amp;imgsize=970862\" alt=\"\" \/><\/figure>\n<p>Limon, yabanc\u0131 patojenlerle m\u00fccadelede ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7lendirmede etkili oldu\u011fu d\u00fc\u015f\u00fcn\u00fclen C Vitamini ve di\u011fer antioksidanlar\u0131n en yayg\u0131n kaynaklar\u0131ndan biridir. K\u00fc\u00e7\u00fck, sar\u0131 narenciye meyvesi \u00f6nemli miktarda tiamin, riboflavin, B-6 vitamini, pantotenik asit, bak\u0131r ve manganez i\u00e7erir.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>01. Bu C Vitamini kaynaklar\u0131n\u0131 diyetinize dahil edin G\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemine sahip olmak, sa\u011fl\u0131kl\u0131 ve uzun bir ya\u015fam\u0131n tad\u0131n\u0131 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10444,"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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