{"id":10768,"date":"2024-01-18T17:24:28","date_gmt":"2024-01-18T17:24:28","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10768"},"modified":"2024-01-18T17:24:33","modified_gmt":"2024-01-18T17:24:33","slug":"the-8-healthiest-berries-you-can-eat","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-8-healthiest-berries-you-can-eat\/","title":{"rendered":"YIYEBILECE\u011eINIZ EN SA\u011eLIKLI 8 MEYVE"},"content":{"rendered":"<\/p>\n
\"\"<\/figure>\n

Meyveler, ba\u015fta mavi, k\u0131rm\u0131z\u0131 veya mor olmak \u00fczere \u00e7e\u015fitli renklerde k\u00fc\u00e7\u00fck, yumu\u015fak, yuvarlak meyvelerdir.<\/p>\n

Tat olarak tatl\u0131 veya ek\u015fidirler ve genellikle re\u00e7ellerde, re\u00e7ellerde ve tatl\u0131larda kullan\u0131l\u0131rlar.<\/p>\n

Meyveler iyi bir beslenme profiline sahip olma e\u011filimindedir. Tipik olarak lif, C vitamini ve antioksidan polifenoller bak\u0131m\u0131ndan y\u00fcksektirler.<\/p>\n

Sonu\u00e7 olarak, meyveleri diyetinize dahil etmek bir\u00e7ok kronik hastal\u0131\u011f\u0131n semptomlar\u0131n\u0131 \u00f6nlemeye ve azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n

\u0130\u015fte yiyebilece\u011finiz en sa\u011fl\u0131kl\u0131 meyvelerden 8’i.<\/p>\n

1. Yaban Mersini<\/h2>\n
\"\"<\/figure>\n

Yaban mersini, harika bir K vitamini kayna\u011f\u0131 olarak hizmet eden pop\u00fcler meyvelerdir.<\/p>\n

Bir bardak (148 gram) yaban mersini a\u015fa\u011f\u0131daki besinleri sa\u011flar:<\/p>\n

    \n
  • Kalori:<\/strong>\u00a084<\/li>\n
  • Lif:<\/strong>\u00a03.6 gram<\/li>\n
  • C vitamini:<\/strong>\u00a0DV’nin% 16’s\u0131<\/li>\n
  • K vitamini:<\/strong>\u00a0DV’nin %24’\u00fc<\/li>\n
  • Manganez:\u00a0<\/strong>DV’nin %22’si<\/li>\n<\/ul>\n

    Yaban mersini ayr\u0131ca antosiyanin ad\u0131 verilen antioksidan polifenoller i\u00e7erir.<\/p>\n

    Yaban mersininden gelen antosiyaninler oksidatif stresi azaltabilir, b\u00f6ylece hem sa\u011fl\u0131kl\u0131 insanlarda hem de hastal\u0131k i\u00e7in y\u00fcksek risk alt\u0131nda olanlarda kalp hastal\u0131\u011f\u0131 riskini azaltabilir.<\/p>\n

    Ek olarak, yaban mersini kandaki “k\u00f6t\u00fc” LDL kolesterol\u00fc d\u00fc\u015f\u00fcrerek, kalp krizi riskini azaltarak ve arterlerin i\u015flevini art\u0131rarak kalp sa\u011fl\u0131\u011f\u0131n\u0131n di\u011fer y\u00f6nlerini iyile\u015ftirebilir.<\/p>\n

    Yaban mersini diyabet riskini de azaltabilir. \u00c7al\u0131\u015fmalar, yaban mersini veya biyoaktif yaban mersini bile\u015fiklerinin ins\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131 art\u0131rabilece\u011fini ve tip 2 diyabet riskini% 26’ya kadar azaltabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n

    B\u00fcy\u00fck bir g\u00f6zlemsel \u00e7al\u0131\u015fma, yaban mersini yiyen insanlar\u0131n bili\u015fsel d\u00fc\u015f\u00fc\u015f oranlar\u0131n\u0131n da daha yava\u015f oldu\u011funu g\u00f6stermi\u015ftir, yani beyinleri ya\u015fland\u0131k\u00e7a daha sa\u011fl\u0131kl\u0131 kal\u0131r .<\/p>\n

    Bununla birlikte, yaban mersininin beyin sa\u011fl\u0131\u011f\u0131nda tam olarak oynad\u0131\u011f\u0131 rol\u00fc belirlemek i\u00e7in daha fazla ara\u015ft\u0131rmaya ihtiya\u00e7 vard\u0131r.<\/p>\n

    \n

    \u00f6zet<\/strong>\u00a0Yaban mersini iyi miktarda lif, C vitamini ve antioksidan antosiyanin i\u00e7erir. Yaban mersini yemek kalp hastal\u0131\u011f\u0131 ve diyabet i\u00e7in risk fakt\u00f6rlerini azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n<\/blockquote>\n

    2. Ahududu<\/h2>\n
    \"\"<\/figure>\n

    Ahududu genellikle tatl\u0131larda kullan\u0131l\u0131r ve \u00e7ok iyi bir lif kayna\u011f\u0131 olarak hizmet eder.<\/p>\n

    Bir bardak (123 gram) ahududu sa\u011flar:<\/p>\n

      \n
    • Calories:<\/strong>\u00a064<\/li>\n
    • Lif:<\/strong>\u00a08 gram<\/li>\n
    • Vitamin C:<\/strong>\u00a036% of the DV<\/li>\n
    • Vitamin K:<\/strong>\u00a08% of the DV<\/li>\n
    • Manganez:<\/strong>\u00a0DV’nin %36’s\u0131<\/li>\n<\/ul>\n

      Ahududu ayr\u0131ca oksidatif stresi azaltmaya yard\u0131mc\u0131 olabilecek ellagitannins ad\u0131 verilen antioksidan polifenoller i\u00e7erir.<\/p>\n

      Bir \u00e7al\u0131\u015fma, bisiklet\u00e7ilerin ahududu ve di\u011fer meyveleri i\u00e7eren bir i\u00e7ecek t\u00fcketti\u011finde, egzersizin neden oldu\u011fu oksidatif stresin \u00f6nemli \u00f6l\u00e7\u00fcde azald\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>\n

      En s\u0131k t\u00fcketilen ahududu Amerikan k\u0131rm\u0131z\u0131s\u0131 veya Avrupa k\u0131rm\u0131z\u0131 \u00e7e\u015fitleridir. Bununla birlikte, bir\u00e7ok farkl\u0131 ahududu t\u00fcr\u00fc vard\u0131r ve siyah ahududular\u0131n da bir dizi sa\u011fl\u0131k yarar\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir.<\/p>\n

      Siyah ahududu \u00f6zellikle kalp sa\u011fl\u0131\u011f\u0131na iyi gelebilir. \u00c7al\u0131\u015fmalar, siyah ahududular\u0131n kan bas\u0131nc\u0131 ve kan kolesterol\u00fc gibi kalp hastal\u0131klar\u0131 i\u00e7in risk fakt\u00f6rlerini azaltabilece\u011fini kan\u0131tlam\u0131\u015ft\u0131r.<\/p>\n

      Di\u011fer \u00e7al\u0131\u015fmalar, siyah ahududu metabolik sendromlu ki\u015filerde iltihab\u0131 azaltabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n

      Ancak, bu \u00e7al\u0131\u015fmalar \u00e7ok k\u00fc\u00e7\u00fckt\u00fc. Siyah ahududu faydalar\u0131n\u0131 do\u011frulamak i\u00e7in daha fazla ara\u015ft\u0131rmaya ihtiya\u00e7 vard\u0131r.<\/p>\n

      \n

      \u00d6zet<\/strong><\/p>\n

      Ahududu lif ve antioksidan polifenollerle doludur. \u00d6zellikle siyah ahududu kalp sa\u011fl\u0131\u011f\u0131na fayda sa\u011flayabilir.<\/p>\n<\/blockquote>\n

      3. Goji meyveleri<\/h2>\n
      \"\"<\/figure>\n

      Wolfberries olarak da bilinen Goji meyveleri \u00c7in’e \u00f6zg\u00fcdir ve geleneksel t\u0131pta kullan\u0131l\u0131r. Son zamanlarda Bat\u0131 d\u00fcnyas\u0131nda \u00e7ok pop\u00fcler hale geldiler.<\/p>\n

      Bir ons (28 gram) kurutulmu\u015f goji meyveleri sa\u011flar:<\/p>\n

        \n
      • Calories:<\/strong>\u00a098<\/li>\n
      • Fiber:<\/strong>\u00a03.7 grams<\/li>\n
      • Vitamin C:<\/strong>\u00a015% of the DV<\/li>\n
      • A vitamini:<\/strong>\u00a0DV’nin %42’si<\/li>\n
      • Demir:<\/strong>\u00a0DV’nin %11’i<\/li>\n<\/ul>\n

        Goji meyveleri ayr\u0131ca her ikisi de g\u00f6z sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli olan y\u00fcksek d\u00fczeyde A vitamini ve zeaksantein i\u00e7erir.<\/p>\n

        150 ya\u015fl\u0131 insan \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada, g\u00fcnde 14 gram s\u00fct bazl\u0131 goji berry form\u00fclasyonu yemenin ya\u015flanmaya ba\u011fl\u0131 g\u00f6z sa\u011fl\u0131\u011f\u0131ndaki d\u00fc\u015f\u00fc\u015f\u00fc azaltt\u0131\u011f\u0131 bulunmu\u015ftur. Bu \u00e7al\u0131\u015fma, ikinci bir benzer \u00e7al\u0131\u015fma ile birlikte, goji meyveleri yemenin kan zeaksanthin seviyelerini y\u00fckseltebilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n

        Di\u011fer bir\u00e7ok meyve gibi, goji meyveleri de antioksidan polifenoller i\u00e7erir. Bir \u00e7al\u0131\u015fma, 30 g\u00fcn boyunca goji berry suyu i\u00e7menin sa\u011fl\u0131kl\u0131, ya\u015fl\u0131 \u00c7inlilerin kan antioksidan seviyelerini art\u0131rd\u0131\u011f\u0131n\u0131 buldu.<\/p>\n

        Ba\u015fka bir \u00e7al\u0131\u015fma, 2 hafta boyunca goji berry suyu i\u00e7menin metabolizmay\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 ve kilolu insanlarda bel boyutunu azaltt\u0131\u011f\u0131n\u0131 buldu.<\/p>\n

        \n

        \u00d6zet<\/strong>\u00a0Goji meyveleri \u00f6zellikle g\u00f6z sa\u011fl\u0131\u011f\u0131na katk\u0131da bulunan besinler bak\u0131m\u0131ndan zengindir. Ayr\u0131ca \u00f6nemli antioksidanlar i\u00e7erirler.<\/p>\n<\/blockquote>\n

        4. \u00c7ilek<\/h2>\n
        \"\"<\/figure>\n

        \u00c7ilek, d\u00fcnyada en s\u0131k t\u00fcketilen meyvelerden biridir ve ayn\u0131 zamanda en iyi C vitamini kaynaklar\u0131ndan biridir.<\/p>\n

        Bir bardak (144 gram) b\u00fct\u00fcn \u00e7ilek sa\u011flar:<\/p>\n

          \n
        • Calories:<\/strong>\u00a046<\/li>\n
        • Fiber:<\/strong>\u00a03 grams<\/li>\n
        • Vitamin C:<\/strong>\u00a097% of the DV<\/li>\n
        • Manganese:<\/strong>\u00a024% of the DV<\/li>\n<\/ul>\n

          \u00c7ilek kalp sa\u011fl\u0131\u011f\u0131na iyi gelendir. Asl\u0131nda, 93.000’den fazla kad\u0131n \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fma, haftada 3 porsiyondan fazla \u00e7ilek ve yaban mersini sevenlerin kalp krizi riskinin% 30’dan fazla oldu\u011funu buldu.<\/p>\n

          Di\u011fer \u00e7al\u0131\u015fmalar, \u00e7ileklerin kan kolesterol\u00fc, trigliseritler ve oksidatif stres de dahil olmak \u00fczere kalp hastal\u0131\u011f\u0131 i\u00e7in bir dizi risk fakt\u00f6r\u00fcn\u00fc azaltabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n

          \u00c7ilek ayr\u0131ca IL-1\u03b2, IL-6 ve C-reaktif protein (CRP) gibi kandaki enflamatuar kimyasallar\u0131 azaltarak iltihab\u0131 azaltabilir.<\/p>\n

          Dahas\u0131, \u00e7ilek diyabeti \u00f6nlemek i\u00e7in \u00f6nemli olan kan \u015fekeri seviyelerini kontrol etmenize yard\u0131mc\u0131 olabilir.<\/p>\n

          Asl\u0131nda, 200.000’den fazla ki\u015fi \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fma, \u00e7ilek yemenin tip 2 diyabet riskini% 18’e kadar azaltabilece\u011fini buldu.<\/p>\n

          Son olarak, ba\u015fka bir \u00e7al\u0131\u015fma, dondurularak kurutulmu\u015f \u00e7ilek tozu g\u00fcnde 2 ons (60 gram) yemenin, \u00f6zofagus kanserine yakalanma riski y\u00fcksek olan ki\u015filerde oksidatif stresi ve enflamatuar kimyasallar\u0131 azaltt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>\n

          \n

          \u00d6zet<\/strong>\u00a0\u00c7ilek m\u00fckemmel bir C vitamini kayna\u011f\u0131d\u0131r. Kalp hastal\u0131\u011f\u0131 i\u00e7in risk fakt\u00f6rlerini azaltt\u0131klar\u0131 ve kan \u015fekerini kontrol etmeye yard\u0131mc\u0131 olduklar\u0131 kan\u0131tlanm\u0131\u015ft\u0131r.<\/p>\n<\/blockquote>\n

          5. Bilberries<\/h2>\n
          \"\"<\/figure>\n

          Bilberries yaban mersinine \u00e7ok benzer ve ikisi genellikle kar\u0131\u015ft\u0131r\u0131l\u0131r. Bilberries Avrupa’ya \u00f6zg\u00fc, yaban mersini ise Kuzey Amerika’ya \u00f6zg\u00fc.<\/p>\n

          3,5 ons (100 gram) b\u00f6\u011f\u00fcrtlen sa\u011flar:<\/p>\n

            \n
          • Calories:<\/strong>\u00a043<\/li>\n
          • Fiber:<\/strong>\u00a04.6 grams<\/li>\n
          • C vitamini:<\/strong>\u00a0DV’nin% 16’s\u0131<\/li>\n
          • E vitamini:<\/strong>\u00a0DV’nin% 12’si<\/li>\n<\/ul>\n

            Bir\u00e7ok bilimsel \u00e7al\u0131\u015fma, b\u00f6\u011f\u00fcrtlenlerin iltihab\u0131 azaltmada etkili oldu\u011funu g\u00f6stermi\u015ftir.<\/p>\n

            Birka\u00e7 \u00e7al\u0131\u015fma, bilberries yemenin veya b\u00f6\u011f\u00fcrtlen suyu i\u00e7menin kalp hastal\u0131\u011f\u0131 veya metabolik sendrom riski olan ki\u015filerde iltihab\u0131 azaltabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n

            110 kad\u0131n \u00fczerinde yap\u0131lan ba\u015fka bir \u00e7al\u0131\u015fmada, yakla\u015f\u0131k 1 ay boyunca b\u00f6\u011f\u00fcrtlen yemenin kalp hastal\u0131\u011f\u0131n\u0131n geli\u015fiminde yer alan endotel belirte\u00e7lerinin seviyelerini azaltt\u0131\u011f\u0131 bulunmu\u015ftur. Bilberries ayr\u0131ca bel \u00e7evresini 0,5 in\u00e7 (1,2 cm) ve a\u011f\u0131rl\u0131\u011f\u0131 0,4 pound (0,2 kg) azaltt\u0131.<\/p>\n

            Ayr\u0131 bir \u00e7al\u0131\u015fma, bilberries, kepekli tah\u0131llar ve bal\u0131k bak\u0131m\u0131ndan zengin bir diyet yemenin y\u00fcksek kan \u015fekeri olan ki\u015filerde kan \u015fekerini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc buldu.<\/p>\n

            Bilberries ayr\u0131ca “iyi” HDL kolesterol\u00fc art\u0131rabilir ve “k\u00f6t\u00fc” LDL kolesterol\u00fc azaltabilir.<\/p>\n

            \n

            \u00d6zet<\/strong>\u00a0Bilberries yaban mersinine benzer ve iltihab\u0131 azaltmada etkilidir. Ayr\u0131ca kilo ve kan kolesterol\u00fc azaltmaya yard\u0131mc\u0131 olabilirler.<\/p>\n<\/blockquote>\n

            6. Acai meyveleri<\/h2>\n

            Acai meyveleri, Brezilya Amazon b\u00f6lgesine \u00f6zg\u00fc acai palmiye a\u011fa\u00e7lar\u0131nda yeti\u015fir.<\/p>\n

            Y\u00fcksek antioksidan i\u00e7eri\u011fi nedeniyle pop\u00fcler sa\u011fl\u0131k g\u0131da takviyeleri haline gelmi\u015ftir.<\/p>\n

            3,5 ons (100 gram) acai berry p\u00fcresi sa\u011flar:<\/p>\n

              \n
            • Calories:<\/strong>\u00a070<\/li>\n
            • Fiber:<\/strong>\u00a05 grams<\/li>\n<\/ul>\n

              Acai meyvelerinin genellikle kurutulmu\u015f veya dondurularak kurutulmu\u015f olarak t\u00fcketildi\u011fini ve bunun besin i\u00e7eri\u011fini etkileyebilece\u011fini unutmay\u0131n.<\/p>\n

              Acai meyveleri en iyi antioksidan polifenol kaynaklar\u0131ndan biridir ve yaban mersininden 10 kat daha fazla antioksidan i\u00e7erebilir.<\/p>\n

              Meyve suyu veya posa olarak t\u00fcketildi\u011finde, acai meyveleri kan antioksidan seviyelerini art\u0131rabilir ve oksidatif strese kar\u0131\u015fan kimyasallar\u0131 azaltabilir.<\/p>\n

              Ek olarak, acai berry posan\u0131n, 1 ay boyunca g\u00fcnde 200 gram t\u00fcketen a\u015f\u0131r\u0131 kilolu yeti\u015fkinlerde kan \u015fekeri, ins\u00fclin ve kan kolesterol seviyelerini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc g\u00f6sterilmi\u015ftir.<\/p>\n

              Bu etkiler sporcularda da g\u00f6sterilmi\u015ftir. 6 hafta boyunca 3 ons (100 ml) acai suyu kar\u0131\u015f\u0131m\u0131 i\u00e7mek kan kolesterol\u00fc d\u00fc\u015f\u00fcrd\u00fc ve egzersizden sonra oksidatif stresi azaltt\u0131, bu da kas hasar\u0131ndan iyile\u015fmeyi h\u0131zland\u0131rabilir.<\/p>\n

              Acai’deki antioksidanlar da osteoartrit semptomlar\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilir. Osteoartritli insanlar \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada, 12 hafta boyunca g\u00fcnde 4 ons (120 ml) acai suyu i\u00e7menin a\u011fr\u0131y\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azaltt\u0131\u011f\u0131 ve g\u00fcnl\u00fck ya\u015famda iyile\u015fme oldu\u011fu bulunmu\u015ftur.<\/p>\n

              \n

              \u00d6zet<\/strong>\u00a0Acai meyveleri, kan kolesterol\u00fcn\u00fc, oksidatif stresi azaltmaya ve hatta osteoartrit semptomlar\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilecek y\u00fcksek miktarda antioksidan i\u00e7erir.<\/p>\n<\/blockquote>\n

              7. K\u0131z\u0131lc\u0131k<\/h2>\n
              \"\"<\/figure>\n

              K\u0131z\u0131lc\u0131k ek\u015fi tad\u0131 olan son derece sa\u011fl\u0131kl\u0131 bir meyvedir.<\/p>\n

              Nadiren \u00e7i\u011f yenirler. Bunun yerine, genellikle meyve suyu olarak t\u00fcketilirler.<\/p>\n

              1 bardak (110 gram) \u00e7i\u011f k\u0131z\u0131lc\u0131k sa\u011flar:<\/p>\n

                \n
              • Calories:<\/strong>\u00a046<\/li>\n
              • Lif:<\/strong>\u00a03.6 gram<\/li>\n
              • C vitamini:<\/strong>\u00a0DV’nin% 16’s\u0131<\/li>\n
              • Manganese:<\/strong>\u00a012% of the DV<\/li>\n<\/ul>\n

                Di\u011fer meyveler gibi k\u0131z\u0131lc\u0131k da antioksidan polifenoller i\u00e7erir. Bununla birlikte, bu antioksidanlar\u0131n \u00e7o\u011fu k\u0131z\u0131lc\u0131k derisindedir. Bu nedenle, k\u0131z\u0131lc\u0131k suyu \u00e7ok fazla polifenol i\u00e7ermez.<\/p>\n

                K\u0131z\u0131lc\u0131klar\u0131n en iyi bilinen sa\u011fl\u0131k yarar\u0131, idrar yolu enfeksiyonlar\u0131 (UT\u0130) riskini azaltma yetenekleridir.<\/p>\n

                K\u0131z\u0131lc\u0131ktaki baz\u0131 kimyasallar,\u00a0E. coli<\/em>\u00a0bakterisinin mesane veya idrar yollar\u0131n\u0131n duvar\u0131na yap\u0131\u015fmas\u0131n\u0131 \u00f6nler, bu nedenle enfeksiyon riskini azalt\u0131r.<\/p>\n

                Bir dizi \u00e7al\u0131\u015fma, k\u0131z\u0131lc\u0131k suyu i\u00e7menin veya k\u0131z\u0131lc\u0131k takviyesi alman\u0131n UT\u0130 riskini azaltabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n

                K\u0131z\u0131lc\u0131k suyu di\u011fer enfeksiyon riskini de azaltabilir.<\/p>\n

                H. pylori<\/em>\u00a0mide \u00fclserine ve kansere neden olabilen bir bakteri t\u00fcr\u00fcd\u00fcr. Bir dizi \u00e7al\u0131\u015fma, k\u0131z\u0131lc\u0131k suyunun\u00a0H. pylori’nin<\/em>\u00a0mide duvar\u0131na ba\u011flanmas\u0131n\u0131 \u00f6nleyebilece\u011fini ve b\u00f6ylece enfeksiyonu \u00f6nleyebilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n

                K\u0131z\u0131lc\u0131k suyu da kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00e7e\u015fitli faydalar g\u00f6stermi\u015ftir. Bir\u00e7ok \u00e7al\u0131\u015fma k\u0131z\u0131lc\u0131k suyu i\u00e7menin kolesterol\u00fc, kan bas\u0131nc\u0131y\u0131, oksidatif stresi ve arterlerin “sertli\u011fini” azaltabilece\u011fini bulmu\u015flard\u0131r.<\/p>\n

                Bununla birlikte, \u00e7ok fazla ilave \u015feker i\u00e7eren k\u0131z\u0131lc\u0131k suyu \u00e7e\u015fitlerinden ka\u00e7\u0131nmak en iyisidir.<\/p>\n

                \n

                \u00d6zet<\/strong>\u00a0K\u0131z\u0131lc\u0131k ve k\u0131z\u0131lc\u0131k suyu idrar yolu ve mide enfeksiyonu riskini azaltabilir ve kalp sa\u011fl\u0131\u011f\u0131na fayda sa\u011flayabilir. Ancak, \u00e7ok fazla ilave
                \u015feker i\u00e7eren meyve sular\u0131ndan ka\u00e7\u0131nmak en iyisidir.<\/p>\n<\/blockquote>\n

                8. \u00dcz\u00fcm<\/h2>\n
                \"\"<\/figure>\n

                \u00dcz\u00fcmler yayg\u0131n olarak b\u00fct\u00fcn olarak, \u00e7i\u011f meyve olarak veya meyve suyu, \u015farap, kuru \u00fcz\u00fcm veya sirke olarak t\u00fcketilir.<\/p>\n

                Bir bardak (151 gram) b\u00fct\u00fcn, \u00e7i\u011f \u00fcz\u00fcm sa\u011flar:<\/p>\n

                  \n
                • Calories:<\/strong>\u00a0104<\/li>\n
                • Fiber:<\/strong>\u00a01.4 grams<\/li>\n
                • Vitamin C:<\/strong>\u00a05% of the DV<\/li>\n
                • Vitamin K:<\/strong>\u00a018% of the DV<\/li>\n<\/ul>\n

                  \u00dcz\u00fcmlerin derisi ve tohumlar\u0131 m\u00fckemmel bir antioksidan polifenol kayna\u011f\u0131d\u0131r. Bir dizi \u00e7al\u0131\u015fma, \u00fcz\u00fcm \u00e7ekirde\u011fi polifenol \u00f6zlerinin hem kan bas\u0131nc\u0131y\u0131 hem de kalp at\u0131\u015f h\u0131z\u0131n\u0131 d\u00fc\u015f\u00fcrebilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n

                  Ancak, bu \u00e7al\u0131\u015fmalar\u0131n \u00e7o\u011fu k\u00fc\u00e7\u00fckt\u00fc. Di\u011fer \u00e7al\u0131\u015fmalar polifenollerin kan bas\u0131nc\u0131 \u00fczerindeki etkisinin belirsizli\u011fini korudu\u011funu iddia etmektedir.<\/p>\n

                  B\u00fcy\u00fck bir g\u00f6zlemsel \u00e7al\u0131\u015fma, haftada 3 kez \u00fcz\u00fcm veya kuru \u00fcz\u00fcm yemenin tip 2 diyabet riskinde% 12’lik bir azalma ile ili\u015fkili oldu\u011funu buldu.<\/p>\n

                  Ba\u015fka bir \u00e7al\u0131\u015fma, 8 hafta boyunca g\u00fcnde 17 ons (500 gram) \u00fcz\u00fcm yemenin, y\u00fcksek kolesterol\u00fc olan ki\u015filerde kan kolesterol\u00fc ve oksidatif stresi azaltt\u0131\u011f\u0131n\u0131 buldu.<\/p>\n

                  Son olarak, \u00fcz\u00fcm suyu beyin sa\u011fl\u0131\u011f\u0131na bile fayda sa\u011flayabilir. 25 kad\u0131n \u00fczerinde yap\u0131lan k\u00fc\u00e7\u00fck bir \u00e7al\u0131\u015fma, 12 hafta boyunca her g\u00fcn 12 ons (355 ml) Concord \u00fcz\u00fcm suyu i\u00e7menin haf\u0131zay\u0131 ve s\u00fcr\u00fc\u015f performans\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131rd\u0131\u011f\u0131n\u0131 buldu.<\/p>\n

                  \n

                  \u00d6zet<\/strong>\u00a0\u00dcz\u00fcmler, \u00f6zellikle tohumlar ve cilt, antioksidanlarla doludur. Kan kolesterol\u00fc ve tip 2 diyabet riskini azaltmaya yard\u0131mc\u0131 olurken beyin sa\u011fl\u0131\u011f\u0131na da fayda sa\u011flayabilirler.<\/p>\n<\/blockquote>\n

                  S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n

                  Meyveler, kalorisi d\u00fc\u015f\u00fck ancak lif, C vitamini ve antioksidan bak\u0131m\u0131ndan y\u00fcksek oldu\u011fu i\u00e7in yiyebilece\u011finiz en sa\u011fl\u0131kl\u0131 yiyeceklerden baz\u0131lar\u0131d\u0131r.<\/p>\n

                  Bir\u00e7ok meyvenin kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in kan\u0131tlanm\u0131\u015f faydalar\u0131 vard\u0131r. Bunlar aras\u0131nda kan bas\u0131nc\u0131n\u0131 ve kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcrken oksidatif stresi azaltmak da yer al\u0131yor.<\/p>\n

                  Ayr\u0131ca \u015fekerli at\u0131\u015ft\u0131rmal\u0131klara harika alternatifler olarak hareket ederek tip 2 diyabet riskini azaltmaya yard\u0131mc\u0131 olabilirler.<\/p>\n

                  Haftada birka\u00e7 porsiyon meyve yemeye \u00e7al\u0131\u015f\u0131n ve farkl\u0131 t\u00fcrleri \u00f6rnek al\u0131n. Harika bir at\u0131\u015ft\u0131rmal\u0131k veya sa\u011fl\u0131kl\u0131 bir kahvalt\u0131 sos yaparlar.<\/p>\n

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

                  Meyveler, ba\u015fta mavi, k\u0131rm\u0131z\u0131 veya mor olmak \u00fczere \u00e7e\u015fitli renklerde k\u00fc\u00e7\u00fck, yumu\u015fak, yuvarlak meyvelerdir. Tat olarak tatl\u0131 veya ek\u015fidirler ve […]<\/p>\n","protected":false},"author":2,"featured_media":10771,"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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