{"id":11614,"date":"2022-09-19T16:45:09","date_gmt":"2022-09-19T16:45:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=11614"},"modified":"2022-09-19T16:45:10","modified_gmt":"2022-09-19T16:45:10","slug":"pumpkin-seeds-benefits-and-easy-ways-to-include-them-in-your-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/pumpkin-seeds-benefits-and-easy-ways-to-include-them-in-your-diet\/","title":{"rendered":"KABAK \u00c7EKIRDE\u011eI: BUNLARI DIYETINIZE DAHIL ETMENIN YARARLARI VE KOLAY YOLLARI"},"content":{"rendered":"<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"Pumpkin seeds: Benefits and easy ways to include them in your diet\" src=\"https:\/\/static.toiimg.com\/thumb\/msid-80615233,width-800,height-600,resizemode-75,imgsize-1008464,pt-32,y_pad-40\/80615233.jpg\" alt=\"Pumpkin seeds: Benefits and easy ways to include them in your diet\" \/><\/figure>\n<p>Pepitas olarak da adland\u0131r\u0131lan k\u00fc\u00e7\u00fck oval \u015fekilli kabak \u00e7ekirde\u011fi besinlerin g\u00fc\u00e7 merkezidir. Magnezyum, demir ve lif bak\u0131m\u0131ndan zengin olan tohumlar, sa\u011fl\u0131kl\u0131 ve gevrek bir at\u0131\u015ft\u0131rmal\u0131k sa\u011flar. Amerikan Kalp Derne\u011fi, sa\u011fl\u0131kl\u0131 bir diyetin bir par\u00e7as\u0131 olarak her g\u00fcn \u00e7eyrek bardak (30 gram) kabak \u00e7ekirde\u011fi olmas\u0131n\u0131 \u00f6nerir.<br \/>Burada, kabak \u00e7ekirde\u011finin faydalar\u0131n\u0131 ve bunlar\u0131 t\u00fcketmenin kolay yollar\u0131n\u0131 tart\u0131\u015faca\u011f\u0131z.<\/p>\n<p><strong>Kabak \u00e7ekirde\u011finin faydalar\u0131<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.pinimg.com\/736x\/42\/50\/a1\/4250a1e88f89f955a32c56939f0406d9.jpg\" alt=\"\" \/><\/figure>\n<p><span><strong>Kalbin<br \/>i\u00e7in iyi<\/strong>\u00a0Kabak \u00e7ekirde\u011fi, kardiyovask\u00fcler sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in iyi olan sa\u011fl\u0131kl\u0131 ya\u011flara, liflere ve antioksidanlara sahiptir. K\u00fc\u00e7\u00fck tohumlar ayr\u0131ca k\u00f6t\u00fc kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olan ve iyi kolesterol\u00fc art\u0131ran tekli doymam\u0131\u015f ya\u011f asitlerine sahiptir. Tohumlardaki magnezyum kan bas\u0131nc\u0131 seviyelerini d\u00fczenleyerek yard\u0131mc\u0131 olur.<\/span><\/p>\n<p><strong>Daha iyi<br \/><\/strong><br \/>uyuman\u0131za yard\u0131mc\u0131 olur Kabak \u00e7ekirde\u011fi, do\u011fal bir uyku hap\u0131 olarak kabul edilen bir n\u00f6rokimyasal olan Serotonin&#8217;e sahiptir. Bunlar ayr\u0131ca, v\u00fccutta serotonin&#8217;e d\u00f6n\u00fc\u015ft\u00fcr\u00fclen ve uykunuzun kalitesini art\u0131ran bir amino asit olan Triptofan bak\u0131m\u0131ndan da zengindir. Yatmadan \u00f6nce bir avu\u00e7 tohum, iyi bir gece uykusu alman\u0131n kolay ve do\u011fal bir yolu olabilir.<\/p>\n<p><strong>Anti-enflamatuar<br \/><\/strong><br \/>Kabak \u00e7ekirde\u011fi, artrit a\u011fr\u0131s\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olan anti-enflamatuar \u00f6zelliklere sahiptir. Tohumlar eklem a\u011fr\u0131s\u0131n\u0131 tedavi etmek i\u00e7in kolay bir ev ilac\u0131 olarak \u00e7al\u0131\u015f\u0131r.<\/p>\n<p><strong>Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131<br \/><\/strong><br \/>art\u0131r\u0131r Tohumlar, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 art\u0131rmaya ve hastalanma \u015fans\u0131n\u0131z\u0131 azaltmaya yard\u0131mc\u0131 olan antioksidanlar ve fitokimyasallar bak\u0131m\u0131ndan zengindir.<\/p>\n<p><strong>Prostat sa\u011fl\u0131\u011f\u0131<br \/><\/strong><br \/>i\u00e7in iyi \u00c7al\u0131\u015fmalara g\u00f6re, \u00e7inko erkeklerin do\u011furganl\u0131\u011f\u0131n\u0131 te\u015fvik etmede ve prostatla ilgili sorunlar\u0131 \u00f6nlemede yard\u0131mc\u0131 olur. Kabak \u00e7ekirde\u011fi, ki\u015finin prostat kanseri riskini d\u00fc\u015f\u00fcren DHEA&#8217;ya (Di-hydro epi-androstenedione) sahiptir.<\/p>\n<p><strong>\u015eeker hastalar\u0131<br \/>i\u00e7in iyi<\/strong><br \/>Kabak \u00e7ekirde\u011fi, oksidatif stresi azaltarak kan \u015fekeri seviyelerini kontrol etmede yard\u0131mc\u0131 olur. Tohumlar ayr\u0131ca kan \u015fekeri seviyelerini dengeleyen sindirilebilir protein bak\u0131m\u0131ndan da zengindir.<\/p>\n<p><strong>Kilo kayb\u0131n\u0131<br \/><\/strong><br \/>te\u015fvik eder D\u00fcnyan\u0131n yar\u0131s\u0131ndan fazlas\u0131 kilo vermek ve forma girmek ister. K\u00fc\u00e7\u00fck kabak \u00e7ekirde\u011fi besin bak\u0131m\u0131ndan yo\u011fun bir \u015fekilde zengindir, bu da sizi daha uzun s\u00fcre tok tutmaya yard\u0131mc\u0131 olur. Tohumlar, sizi tok tutan ve yemek yemenizi engelleyen lif bak\u0131m\u0131ndan y\u00fcksektir.<\/p>\n<p><strong>Sa\u00e7<br \/>b\u00fcy\u00fcmesini<\/strong><br \/>iyile\u015ftirir Kabak \u00e7ekirde\u011fi, sa\u00e7 b\u00fcy\u00fcmesine yard\u0131mc\u0131 olan benzersiz bir amino asit olan cucurbitacin&#8217;e sahiptir. Bunlar, sa\u00e7 b\u00fcy\u00fcmesinde de \u00f6nemli bir rol oynayan C vitamini bak\u0131m\u0131ndan da zengindir. Sonu\u00e7lar\u0131 g\u00f6rmek i\u00e7in kafa derisine kabak \u00e7ekirde\u011fi ya\u011f\u0131 uygulayabilir veya g\u00fcnl\u00fck bir avu\u00e7 kabak \u00e7ekirde\u011fi t\u00fcketebilirsiniz.<\/p>\n<p><strong>Antioksidanlar bak\u0131m\u0131ndan<br \/><\/strong><br \/>zengin Kabak \u00e7ekirde\u011fi E vitamini ve karotenoidler gibi antioksidanlara sahiptir. Bunlar iltihab\u0131 azaltmaya ve h\u00fccreleri zararl\u0131 serbest radikallerden korumaya yard\u0131mc\u0131 olur. Bu da v\u00fccudunuzu \u00e7e\u015fitli hastal\u0131klara kar\u015f\u0131 korur.<\/p>\n<p>S\u0131\u00e7anlar \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada, artritli s\u0131\u00e7anlarda iltihab\u0131n kabak \u00e7ekirde\u011fi ya\u011flar\u0131 verilerek azalt\u0131ld\u0131\u011f\u0131 bulunmu\u015ftur. \u00d6te yandan, antienflamatuar ila\u00e7lar verilen s\u0131\u00e7anlar olumsuz yan etkiler ya\u015farken, kabak \u00e7ekirde\u011fi ya\u011f\u0131 verilen s\u0131\u00e7anlar hi\u00e7bir yan etki ya\u015famad\u0131.<\/p>\n<p><strong>Baz\u0131 kanser<br \/><\/strong><br \/>riskinizi azalt\u0131r Kabak \u00e7ekirde\u011fi bak\u0131m\u0131ndan zengin diyetlerin mide, akci\u011fer, meme, kolon ve prostat kanseri riskinin daha d\u00fc\u015f\u00fck oldu\u011fu bulunmu\u015ftur.<\/p>\n<p>Ba\u015fka bir \u00e7al\u0131\u015fma, kabak \u00e7ekirde\u011fi t\u00fcketiminin postmenopozal kad\u0131nlarda meme kanseri riskini azaltt\u0131\u011f\u0131n\u0131 buldu.<\/p>\n<p><strong>Sperm kalitesini<br \/><\/strong><br \/>art\u0131rabilir D\u00fc\u015f\u00fck \u00e7inko seviyeleri, erkeklerde sperm kalitesinin d\u00fc\u015fmesi ve k\u0131s\u0131rl\u0131k riskinin artmas\u0131 ile ba\u011flant\u0131l\u0131d\u0131r. Kabak \u00e7ekirde\u011fi \u00e7inko bak\u0131m\u0131ndan zengin oldu\u011fundan, t\u00fcketimleri sperm kalitesini art\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p>Fareler \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fma, kabak \u00e7ekirde\u011finin insan spermini otoimm\u00fcn hastal\u0131k ve kemoterapinin neden oldu\u011fu hasarlardan korudu\u011funu buldu.<\/p>\n<p>Tohumlardaki \u00e7e\u015fitli antioksidanlar testosteron sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirir. T\u00fcm bu fakt\u00f6rler birlikte erkeklerde \u00fcreme fonksiyonunu iyile\u015ftirmeye yard\u0131mc\u0131 olabilir.<\/p>\n<p><strong>Kabak \u00e7ekirde\u011fi<br \/><\/strong><br \/>t\u00fcketmenin yollar\u0131 &#8211; At\u0131\u015ft\u0131rmal\u0131k olarak kuru kavrulmu\u015f kabak \u00e7ekirde\u011fine sahip olabilirsiniz<\/p>\n<p>\u2013 Biraz kabak \u00e7ekirde\u011fini \u00f6\u011f\u00fct\u00fcn ve salatalar\u0131n\u0131za ve k\u00f6rilerinize ekleyin.<\/p>\n<p>\u2013 Keklerinizi \u00e7i\u011f\/kavrulmu\u015f\/rendelenmi\u015f kabak \u00e7ekirde\u011fi ile s\u00fcsleyin.<\/p>\n<p>\u2013 \u0130z kar\u0131\u015f\u0131m\u0131na kabak \u00e7ekirde\u011fi ekleyin<\/p>\n<p>\u2013 Kabak \u00e7ekirde\u011fini smoothie&#8217;lerinizde kar\u0131\u015ft\u0131r\u0131n<\/p>\n<p>\u2013 Ev yap\u0131m\u0131 soslar\u0131n\u0131zda kar\u0131\u015ft\u0131r\u0131n<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Pepitas olarak da adland\u0131r\u0131lan k\u00fc\u00e7\u00fck oval \u015fekilli kabak \u00e7ekirde\u011fi besinlerin g\u00fc\u00e7 merkezidir. Magnezyum, demir ve lif bak\u0131m\u0131ndan zengin olan tohumlar, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":11615,"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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