{"id":10459,"date":"2024-01-23T16:25:10","date_gmt":"2024-01-23T16:25:10","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10459"},"modified":"2024-01-23T16:25:25","modified_gmt":"2024-01-23T16:25:25","slug":"10-benefits-of-almonds-that-will-surprise-you","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/10-benefits-of-almonds-that-will-surprise-you\/","title":{"rendered":"BADEMIN SIZI \u015eA\u015eIRTACAK 10 FAYDASI"},"content":{"rendered":"<\/p>\n<p>Badem, sa\u011fl\u0131kl\u0131 bir ya\u015fam\u0131 destekleyen mineraller, vitaminler, proteinler, lifler ve di\u011fer \u00f6nemli maddeler bak\u0131m\u0131ndan zengin pop\u00fcler bir f\u0131nd\u0131kt\u0131r. Bu s\u00fcper f\u0131nd\u0131k kavrulduk\u00e7a veya lezzetli bir tarifin par\u00e7as\u0131 olarak yenebilir. As\u0131l sorun, \u00e7o\u011fu insan\u0131n bademin sadece lezzetli ve ya\u011f bak\u0131m\u0131ndan zengin oldu\u011funu yanl\u0131\u015f anlamas\u0131d\u0131r. Bu y\u00fczden ne yaz\u0131k ki badem yemekten ka\u00e7\u0131n\u0131rlar. Ancak, badem hakk\u0131ndaki ger\u00e7ek tamamen farkl\u0131d\u0131r, \u00e7\u00fcnk\u00fc bu makaleyi okuyarak \u00f6\u011freneceksiniz.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/qph.fs.quoracdn.net\/main-qimg-c79574ffeb7368d602f0a1e2ecbdf100\" alt=\"\" \/><\/figure>\n<p>Bademin sa\u011fl\u0131k yararlar\u0131 y\u00fczy\u0131llard\u0131r incelenmi\u015ftir ve bu k\u00fc\u00e7\u00fck somunu merkeze alan \u00e7al\u0131\u015fmalar\u0131n say\u0131s\u0131 olduk\u00e7a etkileyicidir. \u0130\u015fte diyetinize badem eklemeniz i\u00e7in 10 neden ve size ilham vermek i\u00e7in be\u015f lezzetli tarif.<\/p>\n<h2>Bademin inan\u0131lmaz faydalar\u0131<\/h2>\n<h2>1. Badem kardiyovask\u00fcler hastal\u0131klar\u0131 ve kalp sald\u0131r\u0131lar\u0131n\u0131 \u00f6nler<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/11\/750x445\/974479.jpg\" alt=\"\" \/><\/figure>\n<p>Bademler,\u00a0<a href=\"http:\/\/jn.nutrition.org\/content\/138\/9\/1746S.short\">kalbinizi<\/a>\u00a0ve t\u00fcm kardiyovask\u00fcler sistemi korumak i\u00e7in bademde de y\u00fcksek miktarda bulunan antioksidanlarla e\u015fle\u015fen tekli doymam\u0131\u015f asitler veya MUFA ad\u0131 verilen sa\u011fl\u0131kl\u0131 ya\u011f asitleri ile doludur. Bademdeki faydal\u0131 maddelerin y\u00fcksek olmas\u0131, \u00f6zellikle bademin derisinde bulunan bir bitki bile\u015feni olan antioksidan flavonoidler, kardiyovask\u00fcler hastal\u0131klara yakalanma ve kalp krizi ge\u00e7irme riskini \u00f6nler.<\/p>\n<p>E vitamini ile birlikte, flavoniodlar v\u00fccuttaki iltihab\u0131 azalt\u0131r. Badem ayr\u0131ca kalbiniz i\u00e7in \u00f6nemli olan magnezyum, kalsiyum, potasyum, bak\u0131r, manganez ve arginin gibi bir\u00e7ok mineral i\u00e7erir: bu maddeler kardiyovask\u00fcler i\u015flevi destekler. \u00c7al\u0131\u015fmalar\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21457263\">bademin LDL kolesterol miktar\u0131n\u0131 azaltabilece\u011fini<\/a>g\u00f6stermi\u015ftir Sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in k\u00f6t\u00fc olan. Bu, hem y\u00fcksek kolesterol seviyesine sahip ki\u015filerde hem de diyabetten muzdarip ki\u015filerde \u00f6nemli bir sa\u011fl\u0131k iyile\u015fmesine yol a\u00e7ar.<\/p>\n<p>D\u00fczenli badem t\u00fcketimi, arterleri t\u0131kayabilen ve kan\u0131n akmas\u0131n\u0131 \u00f6nleyebilen plak birikmesini \u00f6nledi\u011fi i\u00e7in sa\u011fl\u0131kl\u0131 arter duvarlar\u0131n\u0131 te\u015fvik eder. Bu y\u00fczden badem, y\u00fcksek tansiyondan muzdarip olanlar i\u00e7in de harika bir takviyedir.<\/p>\n<h2>2. Badem sa\u011fl\u0131kl\u0131 bir beyin fonksiyonunu korur<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/DPHVq7TGIzSTySiXz63wXfThV1YoC3wYuaF4jy8njPZlJu48alexn9zG8LUb980q7e7-cEiuE6dQbvTJRJ9UPiTnGoLMMylbPik5E89037A3tIrokcILx443zDTy7mSEN26brng\" alt=\"\" \/><\/figure>\n<p>Badem, riboflavin ve L-karnitin i\u00e7eri\u011fi y\u00fcksek oldu\u011fu i\u00e7in en \u00e7ok takdir edilen beyin yiyeceklerinden biridir. Bu iki madde bili\u015fsel d\u00fc\u015f\u00fc\u015f\u00fc \u00f6nler ve\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26548495\">sa\u011fl\u0131kl\u0131 n\u00f6rolojik aktiviteyi destekler<\/a>Beyindeki enflamatuar s\u00fcre\u00e7leri azalt\u0131r. Demans ve Alzheimer hastal\u0131\u011f\u0131 gibi bili\u015fsel hastal\u0131klara yakalanma riski y\u00fcksek olan ya\u015fl\u0131lar ve yeti\u015fkinler, g\u00fcnl\u00fck olarak veya haftada en az birka\u00e7 kez badem yemeyi al\u0131\u015fkanl\u0131k haline getirmeye te\u015fvik edilir.<\/p>\n<h2>3. Badem cilt sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirir<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/11\/590x\/almond1-646692.jpg\" alt=\"\" \/><\/figure>\n<p>Sa\u011fl\u0131kl\u0131, parlayan bir cilde sahip olmak ister misiniz? Badem yiyin! Badem, cildinizi sa\u011fl\u0131kl\u0131 ve gen\u00e7 koruyarak serbest radikallerle sava\u015fan ve iltihab\u0131 azaltan harika bir E vitamini ve antioksidan kayna\u011f\u0131d\u0131r. Daha fazla\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15930439\">ara\u015ft\u0131rma,<\/a>\u00a0bademin y\u00fcksek miktarda epicatechin, kate\u015fin, quescetin, isorhamnetin ve kaempferol i\u00e7erdi\u011fini g\u00f6stermi\u015ftir; bu maddelerin hepsi, UV \u0131\u015f\u0131nlar\u0131n\u0131n, kirlili\u011fin ve cildinizdeki k\u00f6t\u00fc bir diyetin \u00fcretti\u011fi hasarla sava\u015fabilen antioksidanlard\u0131r. G\u00fc\u00e7l\u00fc antioksidanlar olan bu maddeler cilt kanseri ile sava\u015f\u0131r ve \u00f6nler. T\u00fcm bunlar, bademlerdeki MUFA i\u00e7eri\u011fiyle birlikte, onlar\u0131 ya\u015fl\u0131, yetersiz beslenen cilde kar\u015f\u0131 m\u00fccadelede b\u00fcy\u00fck bir m\u00fcttefik haline getirir.<\/p>\n<h2>4. Badem diyabeti \u00f6nler<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.lark.com\/wp-content\/uploads\/2021\/01\/shutterstock_355672364-1024x640.jpg\" alt=\"\" \/><\/figure>\n<p>G\u00f6rd\u00fc\u011f\u00fcm\u00fcz gibi badem, kan\u0131n\u0131zdaki glikoz miktar\u0131n\u0131 dengeledi\u011fi ve v\u00fccut taraf\u0131ndan emilme ve kullan\u0131lma \u015feklini kontrol etti\u011fi i\u00e7in v\u00fccutta \u00e7ok \u00f6nemli bir i\u015fleve sahip olan tekli doymam\u0131\u015f ya\u011f asitleri bak\u0131m\u0131ndan zengindir. Bu, bademin kan \u015fekeri seviyenizi ve diyabetinizi kontrol etmenize yard\u0131mc\u0131 olabilece\u011fi anlam\u0131na gelir. Badem yemekten al\u0131\u015fkanl\u0131k haline getirmek, v\u00fccut ins\u00fcline tepki vermeyi b\u0131rakt\u0131\u011f\u0131nda ortaya \u00e7\u0131kabilen ve glikoz seviyesinin \u00e7ok fazla y\u00fckselmesini sa\u011flayan ins\u00fclin direncini \u00f6nleyebilir. Badem t\u00fcketiminin di\u011fer faydalar\u0131 sa\u011fl\u0131ks\u0131z v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n azalt\u0131lmas\u0131 ve oksidatif strestir.<\/p>\n<h2>5. Badem kilo al\u0131m\u0131n\u0131 ve a\u015f\u0131r\u0131 yemeyi \u00f6nler<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healthshots.com\/wp-content\/uploads\/2020\/05\/Almonds-Snacking.jpg\" alt=\"\" \/><\/figure>\n<p>Badem, kilo kayb\u0131n\u0131 te\u015fvik eden y\u00fcksek miktarda ya\u011f ve lif i\u00e7erir. Badem yemek, di\u011fer yiyeceklerden daha h\u0131zl\u0131 tok hissetmenizi sa\u011flamak i\u00e7in isteklerinizi kontrol etmenize yard\u0131mc\u0131 olur ve a\u015f\u0131r\u0131 yemeyi \u00f6nler. Badem at\u0131\u015ft\u0131rmak, kalorileri y\u00fcksek oldu\u011fu i\u00e7in g\u00fcn boyunca enerjik kalman\u0131z\u0131 sa\u011flayacakt\u0131r. Badem ayr\u0131ca g\u00f6rd\u00fc\u011f\u00fcm\u00fcz gibi kan \u015fekerinizi kontrol etmenize yard\u0131mc\u0131 olur, b\u00f6ylece glikoz zamm\u0131 ve damlalar\u0131 roller coaster&#8217;\u0131 ya\u015fama riskiniz olmayacakt\u0131r.<\/p>\n<p>Bademin kilo kayb\u0131n\u0131 nas\u0131l art\u0131rd\u0131\u011f\u0131na bakan birden fazla \u00e7al\u0131\u015fma vard\u0131r. Hem\u015firelerin Sa\u011fl\u0131k \u00c7al\u0131\u015fmas\u0131, bademin sa\u011fl\u0131kl\u0131 bir metabolizmay\u0131 destekledi\u011fini ve sizi kilo sorunlar\u0131ndan uzak tuttu\u011funu g\u00f6stermi\u015ftir. Di\u011fer yiyecekler yerine genellikle badem at\u0131\u015ft\u0131ran insanlar daha d\u00fc\u015f\u00fck obezite oranlar\u0131na sahiptir: bu, badem yiyen diyet\u00e7ilere bakan \u00e7al\u0131\u015fmalarla kan\u0131tlanm\u0131\u015f bir ger\u00e7ektir. Bu ara\u015ft\u0131rmalar badem\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/14574348\">t\u00fcketiminin karbonhidratlar\u0131n a\u015f\u0131r\u0131 yemeyi engelledi\u011fini<\/a>\u00a0de g\u00f6stermektedir.<\/p>\n<p>2003 y\u0131l\u0131nda Uluslararas\u0131 Obezite Dergisi&#8217;nde yay\u0131nlanan bir \u00e7al\u0131\u015fma, alt\u0131 ay boyunca badem yiyen kad\u0131nlar\u0131n, badem yemeyen kad\u0131n grubuna k\u0131yasla kilolar\u0131nda ve VK\u0130&#8217;lerinde bir azalma ya\u015fad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir. Bu kuruyemi\u015fleri diyetlerine dahil edenler de ya\u011f k\u00fctlesini kaybettiler, kan bas\u0131nc\u0131nda bir azalma ve bel \u00e7evrelerinde bir azalma ya\u015fad\u0131lar.<\/p>\n<h2>6. Badem besin emilimini artt\u0131r\u0131r<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2019\/01\/26135208\/795564130-H.jpg\" alt=\"\" \/><\/figure>\n<p>D\u00fcnya ya\u011f kaybetmeye tak\u0131nt\u0131l\u0131d\u0131r, ancak ya\u011f\u0131n v\u00fccudumuzda bir dizi \u00f6nemli i\u015flevi vard\u0131r. Bu i\u015flevlerden biri ya\u011fda \u00e7\u00f6z\u00fcnen vitamin emilimine yard\u0131mc\u0131 olmakt\u0131r. Neyse ki, badem bu i\u015flevi te\u015fvik etmek ve ya\u011fda \u00e7\u00f6z\u00fcnen A ve D vitaminlerinin emilimini art\u0131rmak i\u00e7in yeterli ya\u011f i\u00e7erir. Bademde bulunan besin maddeleri, besin \u00e7\u0131karma s\u00fcrecinde ve kolesterol sentezinde rol oynar. Bademin faydalar\u0131 aras\u0131nda sindirim enzimlerinin kontrol\u00fc ve safra asidi \u00fcretimi vard\u0131r, bu da bizi bir sonraki ger\u00e7e\u011fe g\u00f6t\u00fcr\u00fcr&#8230;<\/p>\n<h2>7. Badem sindirim sisteminin sa\u011fl\u0131\u011f\u0131n\u0131 sa\u011flar<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.nutriadvanced.co.uk\/wp\/wp-content\/uploads\/Almonds-2.jpg\" alt=\"\" \/><\/figure>\n<p>Badem derisi\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24315808\">sindirim sisteminin sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen<\/a>probiyotik bile\u015fikler i\u00e7erir. Sindirim sisteminiz, yiyecekleri sindirmesine ve besin elementlerine d\u00f6n\u00fc\u015ft\u00fcrmesine yard\u0131mc\u0131 olan bir dizi iyi bakteriye sahiptir. Bakteriler olmadan, sindirim sistemi bir dizi soruna rastlayabilir ve \u00e7ok \u00e7e\u015fitli rahats\u0131zl\u0131klar geli\u015ftirebilirsiniz. Badem, sisteminizdeki iyi bakteri say\u0131s\u0131n\u0131 iyile\u015ftirerek rahats\u0131zl\u0131klar\u0131 ve beslenme eksikliklerini \u00f6nledi\u011fi i\u00e7in bunu \u00f6nler.<\/p>\n<p>Bu konuda yap\u0131lan \u00e7al\u0131\u015fmalar, badem ve derilerinin prebiyotik i\u00e7eri\u011fi nedeniyle ba\u011f\u0131rsak bakterilerinin sa\u011fl\u0131k yararlar\u0131n\u0131 te\u015fvik etti\u011fini ve iyile\u015ftirdi\u011fini g\u00f6stermektedir. \u00c7in&#8217;deki G\u0131da Bilimi ve Teknolojisi Enstit\u00fcs\u00fc taraf\u0131ndan 2014 y\u0131l\u0131nda yap\u0131lan bir ara\u015ft\u0131rma, 8 hafta boyunca 56 gram badem yemi\u015f kad\u0131nlar\u0131n iyi ba\u011f\u0131rsak bakterileri, Lactobacillus ve Bifidobacterium pop\u00fclasyonlar\u0131n\u0131 art\u0131rmay\u0131 ba\u015fard\u0131klar\u0131n\u0131 ortaya koydu.<\/p>\n<h2>8. Badem iltihab\u0131 \u00f6nler ve kanserle sava\u015fabilir<\/h2>\n<p>Badem, kanserle ba\u011flant\u0131l\u0131 serbest radikallerle sava\u015fabilen g\u00fc\u00e7l\u00fc bir antioksidan olan bir t\u00fcr E vitamini i\u00e7erir. Badem ve di\u011fer f\u0131nd\u0131k t\u00fcketimi ile kolon, prostat ve g\u00f6\u011f\u00fcslerde kansere yakalanma riskinin azalmas\u0131 aras\u0131nda bir ba\u011flant\u0131 bulan bir\u00e7ok \u00e7al\u0131\u015fma vard\u0131r.<\/p>\n<h2>9. Badem sa\u011fl\u0131kl\u0131 bir g\u00fcl\u00fcmsemeyi te\u015fvik eder<\/h2>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" class=\"wp-image-10460\" src=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/03\/604a7160766cd.jpg\" alt=\"\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/03\/604a7160766cd.jpg 600w, https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/03\/604a7160766cd-300x200.jpg 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/03\/604a7160766cd-480x320.jpg 480w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure>\n<p>Minerallerle dolu olan badem, sa\u011fl\u0131kl\u0131 bir g\u00fcl\u00fcmsemeyi te\u015fvik eder. G\u00fc\u00e7l\u00fc, sa\u011fl\u0131kl\u0131 kemikler ve di\u015fler i\u00e7in gerekli olan magnezyum, kalsiyum ve fosfor i\u00e7erirler. Badem t\u00fcketimi osteoporoz geli\u015fme riskini ve kemik k\u0131r\u0131lmas\u0131 riskini azalt\u0131r, ancak lezzetli f\u0131nd\u0131klar di\u015f \u00e7\u00fcr\u00fcmesini de \u00f6nler.<\/p>\n<h2>10. Badem alkali yiyeceklerdir<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.thehealthy.com\/wp-content\/uploads\/2020\/11\/GettyImages-1135479149-e1605211106275.jpg\" alt=\"\" \/><\/figure>\n<p>Badem harika sindirim sistemi g\u00fc\u00e7lendiricilerdir ve v\u00fccuttaki birden fazla hormon ve maddeyi dengeler; ayr\u0131ca alkalidirler ve v\u00fccudunuzdaki pH seviyesini azaltmaya yard\u0131mc\u0131 olurlar. V\u00fccudun pH seviyesi azald\u0131\u011f\u0131nda ba\u011f\u0131\u015f\u0131kl\u0131k sisteminiz g\u00fc\u00e7lenir ve sindirim sisteminiz daha iyi \u00e7al\u0131\u015f\u0131r.<\/p>\n<p>Badem yemek i\u00e7in t\u00fcm bu nedenlerle, bademin faydalar\u0131n\u0131 test etmek i\u00e7in bu s\u00fcper g\u0131dalarla baz\u0131 lezzetli tarifler denemeniz gerekir!<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.pinimg.com\/originals\/f0\/b7\/ac\/f0b7ace4a5d92cd8332862f71d55372c.jpg\" alt=\"\" \/><\/figure>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Badem, sa\u011fl\u0131kl\u0131 bir ya\u015fam\u0131 destekleyen mineraller, vitaminler, proteinler, lifler ve di\u011fer \u00f6nemli maddeler bak\u0131m\u0131ndan zengin pop\u00fcler bir f\u0131nd\u0131kt\u0131r. Bu s\u00fcper [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10461,"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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