{"id":12533,"date":"2024-06-26T00:00:53","date_gmt":"2024-06-26T00:00:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12533"},"modified":"2024-06-26T18:14:44","modified_gmt":"2024-06-26T18:14:44","slug":"broccoli-health-benefits-risks-nutrition-facts","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/broccoli-health-benefits-risks-nutrition-facts\/","title":{"rendered":"BROKOLI: SA\u011eLIK YARARLARI, RISKLER VE BESLENME GER\u00c7EKLERI"},"content":{"rendered":"<\/p>\n
\"A
Sa\u011fl\u0131kl\u0131 bir brokoli demet.<\/figcaption><\/figure>\n

Ailen brokolini yemeni s\u00f6ylediklerinde ne oldu\u011funu biliyordu. Bu verdant sebze besinlerin bir g\u00fc\u00e7 merkezidir. Sindirime, kardiyovask\u00fcler sisteme ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemine fayda sa\u011flad\u0131\u011f\u0131 ve antienflamatuar ve hatta kanseri \u00f6nleyici \u00f6zelliklere sahip oldu\u011fu bilinen bir \u00f6zelliktir. Ayr\u0131ca, brokoli sodyum ve kalorisi d\u00fc\u015f\u00fck, porsiyon ba\u015f\u0131na yakla\u015f\u0131k 31 kalori. Ayn\u0131 zamanda ya\u011fs\u0131z bir sebze.<\/p>\n

Brokoli etkileyici bir beslenme profiline sahiptir. Austin’deki Teksas \u00dcniversitesi Teksas Fitness Enstit\u00fcs\u00fc’nde beslenme uzman\u0131 olan Victoria Jarzabkowski, “lif bak\u0131m\u0131ndan y\u00fcksek, C vitamini \u00e7ok y\u00fcksek ve potasyum, B6 ve A vitamini var”. “Ba\u015flang\u0131\u00e7s\u0131z bir sebze i\u00e7in iyi miktarda proteine sahiptir.”<\/p>\n

Brokoli ayr\u0131ca fitokimyasallar ve antioksidanlarla doludur. Fitokimyasallar renk, koku ve lezzetlerden sorumlu bitkilerdeki kimyasallard\u0131r. Ara\u015ft\u0131rmalar,\u00a0Amerikan Kanser Ara\u015ft\u0131rmalar\u0131 Enstit\u00fcs\u00fc’ne<\/a>g\u00f6re \u00e7ok say\u0131da sa\u011fl\u0131kl\u0131 yararlar\u0131 oldu\u011funu g\u00f6stermektedir. Brokolideki fitokimyasallar ba\u011f\u0131\u015f\u0131kl\u0131k sistemine iyi gelir. Glukozrassicin i\u00e7erirler; zeaksantilin ve beta karoten gibi karotenoidler; ve kaempferol, bir flavonoid.<\/p>\n

Antioksidanlar v\u00fccut taraf\u0131ndan \u00fcretilen veya meyve, sebze ve tah\u0131llarda bulunan kimyasallard\u0131r. Live Science’a konu\u015fan Jarzabkowski, “Antioksidanlar, h\u00fccre hasar\u0131na neden olan serbest radikallerin bulunmas\u0131na ve n\u00f6tralize olmas\u0131na yard\u0131mc\u0131 olabilir” dedi. Serbest radikaller metabolizma s\u0131ras\u0131nda yap\u0131lan karars\u0131z molek\u00fcllerdir.\u00a0Ulusal Kanser Enstit\u00fcs\u00fc’ne<\/a>g\u00f6re, neden olabilecekleri hasar kansere yol a\u00e7abilir.<\/p>\n

Brokoli, bile\u015fik bir antioksidan olan lutein ve \u00e7ok g\u00fc\u00e7l\u00fc bir antioksidan olan s\u00fclforaphanenin iyi bir kayna\u011f\u0131d\u0131r.” dedi.<\/p>\n

Brokoli ayr\u0131ca baz\u0131 magnezyum, fosfor, biraz \u00e7inko ve demir de dahil olmak \u00fczere ek besinler i\u00e7erir.<\/p>\n

Ulusal Etiketleme ve E\u011fitim Yasas\u0131 ile g\u0131da etiketlemesini d\u00fczenleyen ABD G\u0131da ve \u0130la\u00e7 \u0130daresi’ne g\u00f6re brokoli i\u00e7in beslenme ger\u00e7ekleri \u015funlard\u0131r:<\/p>\n

\"\"<\/figure>\n
\n\n\n\n\n\n\n\n\n\n
Beslenme Ger\u00e7ekleri<\/strong>\u00a0Porsiyon b\u00fcy\u00fckl\u00fc\u011f\u00fc: 1 orta sap (ham) (5.3 oz \/ 148 g)\u00a0Kalori<\/strong>\u00a045 Ya\u011fdan Al\u0131nan Kalori 0 *G\u00fcnl\u00fck De\u011ferler Y\u00fczde (%DV) 2.000 kalorilik bir diyete dayanmaktad\u0131r.<\/td>\nPorsiyon Ba\u015f\u0131na Amt<\/strong><\/td>\n%DV*<\/strong><\/td>\n\u00a0<\/td>\nPorsiyon Ba\u015f\u0131na Amt<\/strong><\/td>\n%DV*<\/strong><\/td>\n\u00a0<\/td>\n<\/tr>\n
Toplam Ya\u011f<\/strong>\u00a00.5g<\/td>\n1%<\/td>\n\u00a0<\/td>\nToplam Karbonhidrat<\/strong>\u00a08g<\/td>\n3%<\/td>\n<\/tr>\n
Kolesterol<\/strong>\u00a00mg<\/td>\n0%<\/td>\n\u00a0<\/td>\nDiyet Lifi 3g<\/td>\n12%<\/td>\n<\/tr>\n
Sodyum<\/strong>\u00a080mg<\/td>\n3%<\/td>\n\u00a0<\/td>\n\u015eekerler 2g<\/td>\n\u00a0<\/td>\n<\/tr>\n
Potasyum<\/strong>\u00a0460mg<\/td>\n13%<\/td>\n\u00a0<\/td>\nProtein<\/strong>\u00a04g<\/td>\n\u00a0<\/td>\n<\/tr>\n
A vitamini<\/strong><\/td>\n6%<\/td>\n\u00a0<\/td>\nkalsiyum<\/strong><\/td>\n6%<\/td>\n<\/tr>\n
C vitamini<\/strong><\/td>\n220%<\/td>\n\u00a0<\/td>\ndemir<\/strong><\/td>\n6%<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

Brokolinin sa\u011fl\u0131\u011fa faydalar\u0131<\/h2>\n

Diyabet ve Otizm<\/strong><\/p>\n

Tip 2 diyabetli obez bireyler i\u00e7in brokoli \u00f6z\u00fc doktorun emretti\u011fi gibi olabilir. Science Translational Medicine dergisinin 14 Haziran 2017 say\u0131s\u0131nda rapor veren bilim adamlar\u0131, brokolideki s\u00fclforaphane (ve lahana ve Br\u00fcksel lahanas\u0131 gibi di\u011fer turpgiller) ad\u0131 verilen bir bile\u015fi\u011fin, tip 2 diyabetle ilgili semptomlarla ili\u015fkili 50 genin aktivitesini veya ifadesini geri \u00e7evirebilece\u011fini buldu. Bilim adamlar\u0131 bile\u015fi\u011fi (brokoli filizi \u00f6z\u00fc \u015feklinde) 12 hafta boyunca tip 2 diyabetli 97 ki\u015fiye verdiler. Obez olmayan kat\u0131l\u0131mc\u0131lar herhangi bir etki g\u00f6rmese de, obez bireyler a\u00e7l\u0131k kan \u015fekeri seviyelerinin bir kontrol grubuna k\u0131yasla y\u00fczde 10 oran\u0131nda d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc g\u00f6rd\u00fcler. Ancak ara\u015ft\u0131rmac\u0131lar, dozun brokolide do\u011fal olarak bulunan\u0131n 100 kat\u0131 oldu\u011funu bildirdi.<\/p>\n

Ayn\u0131 bile\u015fi\u011fin otizmle ilgili semptomlar\u0131 iyile\u015ftirdi\u011fi de bulunmu\u015ftur; Ara\u015ft\u0131rmac\u0131lar, Proceedings of the National Academy of Sciences dergisinde 13 Ekim 2014’te s\u00fclforaphane i\u00e7eren \u00f6z\u00fc alanlar\u0131n s\u00f6zel ileti\u015fim ve sosyal etkile\u015fimlerde iyile\u015fmeler g\u00f6sterdi\u011fini bildirdi.<\/p>\n

Kanserden korunma<\/strong><\/p>\n

Muhtemelen brokolinin en \u00e7ok bilinen sa\u011fl\u0131k yarar\u0131, kanseri \u00f6nlemeye yard\u0131mc\u0131 olma yetene\u011fidir. Jarzabkowski, “Brokoli turpgiller sebzedir ve bu gruptaki t\u00fcm sebzeler baz\u0131 mide ve ba\u011f\u0131rsak kanserlerine kar\u015f\u0131 koruyucu olabilir” dedi.<\/p>\n

Amerikan Kanser Derne\u011fi,<\/a>\u00a0brokolinin s\u00fclforaphane ve indole-3-karbinol de dahil olmak \u00fczere izotiyosiyanatlar\u0131n\u0131 not eder. Bu kimyasallar detoksifiye edici enzimleri artt\u0131r\u0131r ve antioksidan g\u00f6revi g\u00f6reerek oksidatif stresi azalt\u0131r. Ayr\u0131ca \u00f6strojen seviyelerini etkileyebilir ve bu da meme kanseri riskini azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n

Kolesterol azalt\u0131m\u0131<\/strong><\/p>\n

Jarzabkowski’ye g\u00f6re, brokoli kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilir, \u00e7\u00fcnk\u00fc sebzedeki \u00e7\u00f6z\u00fcn\u00fcr lif kandaki kolesterolle ba\u011flan\u0131r. Bu ba\u011flama kolesterol\u00fcn at\u0131lmas\u0131n\u0131 kolayla\u015ft\u0131r\u0131r ve sonu\u00e7 olarak v\u00fccuttaki kolesterol seviyelerini d\u00fc\u015f\u00fcr\u00fcr.<\/p>\n

Detoksifikasyon<\/strong><\/p>\n

Fitokimcals glukonefanin, glukonezturtiin ve glukozrasicin brokolide m\u00fcthi\u015f bir \u00fc\u00e7l\u00fc olu\u015fturmaktad\u0131r. Birlikte, aktivasyondan n\u00f6tralizasyona ve kirleticilerin ortadan kald\u0131r\u0131lmas\u0131na kadar v\u00fccudun detoksifikasyon s\u00fcrecinin t\u00fcm ad\u0131mlar\u0131na yard\u0131mc\u0131 olurlar. Amerika Birle\u015fik Devletleri\u00a0Ulusal Bilimler Akademisi Proceedings<\/a>\u00a0dergisinde yay\u0131nlanan bir \u00e7al\u0131\u015fma, brokoli filizlerinin bu konuda \u00f6zellikle g\u00fc\u00e7l\u00fc olabilece\u011fini buldu.<\/p>\n

Kalp sa\u011fl\u0131\u011f\u0131<\/strong><\/p>\n

Kolesterol\u00fc d\u00fc\u015f\u00fcrmenin yan\u0131 s\u0131ra, brokoli kan damarlar\u0131n\u0131 g\u00fc\u00e7l\u00fc tutmaya yard\u0131mc\u0131 olarak kalp sa\u011fl\u0131\u011f\u0131na yard\u0131mc\u0131 olabilir. Brokolideki s\u00fclforaphane ayn\u0131 zamanda bir antienflamatuard\u0131r ve kronik kan \u015fekeri problemlerinin neden oldu\u011fu kan damar\u0131 astarlar\u0131ndaki hasar\u0131 \u00f6nleyebilir veya tersine \u00e7evirebilir. Ve sebzenin B-kompleks vitaminleri,\u00a0Harvard \u00dcniversitesi Halk Sa\u011fl\u0131\u011f\u0131 Okulu’na<\/a>g\u00f6re a\u015f\u0131r\u0131 homosistein d\u00fczenlemeye veya azaltmaya yard\u0131mc\u0131 olabilir. Bir ki\u015fi k\u0131rm\u0131z\u0131 et yedikten sonra biriken bir amino asit olan a\u015f\u0131r\u0131 homosistein, koroner arter hastal\u0131\u011f\u0131 riskini artt\u0131r\u0131r.<\/p>\n

G\u00f6z sa\u011fl\u0131\u011f\u0131<\/strong><\/p>\n

Jarzabkowski, “Muhtemelen havu\u00e7lar\u0131n g\u00f6zleriniz i\u00e7in iyi oldu\u011funu duymu\u015fsunuzdur ve bunun nedeni lutein i\u00e7ermeleridir” dedi. “G\u00f6z sa\u011fl\u0131\u011f\u0131na ger\u00e7ekten iyi gelen bile\u015fik bir antioksidand\u0131r ve brokoli de onu elde etmenin harika bir yoludur.” Brokoliye zeaksantein ad\u0131 verilen ba\u015fka bir antioksidan da benzer \u015fekilde faydal\u0131d\u0131r. Her iki kimyasal da, merkezi g\u00f6r\u00fc\u015f\u00fc bulan\u0131kla\u015ft\u0131ran tedavi edilemez bir durum olan makula dejenerasyonuna ve g\u00f6z\u00fcn merce\u011findeki bir bulan\u0131kl\u0131k olan katarakta kar\u015f\u0131 korunmaya yard\u0131mc\u0131 olabilir.<\/p>\n

sindirim<\/strong><\/p>\n

Jarzabkowski, \u00e7o\u011funlukla sebzenin y\u00fcksek lif i\u00e7eri\u011fine tebe\u015firle ba\u011flad\u0131\u011f\u0131 brokolinin sindirim yararlar\u0131n\u0131 vurgulad\u0131. Brokoli, 10 kalori ba\u015f\u0131na yakla\u015f\u0131k 1 gram lif i\u00e7erir. Lif d\u00fczenli kalman\u0131za ve ba\u011f\u0131rsaklardaki sa\u011fl\u0131kl\u0131 bakteri seviyelerinin korunmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n

Brokoli ayr\u0131ca mide astar\u0131n\u0131z\u0131 sa\u011fl\u0131kl\u0131 tutmaya yard\u0131mc\u0131 olarak sindirime yard\u0131mc\u0131 olur. Brokolideki s\u00fclforaphane, mide bakterisi\u00a0Helicobacter pylori’nin\u00a0<\/em>a\u015f\u0131r\u0131 b\u00fcy\u00fcmesine veya mide duvar\u0131na \u00e7ok g\u00fc\u00e7l\u00fc bir \u015fekilde yap\u0131\u015fmas\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur. 2009 y\u0131l\u0131nda Johns Hopkins’in fareler \u00fczerinde yapt\u0131\u011f\u0131 bir \u00e7al\u0131\u015fma,\u00a0brokoli filizlerinin<\/a>\u00a0\u00f6zellikle bu \u015fekilde yard\u0131mc\u0131 olmakta iyi oldu\u011funu buldu. \u0130ki ay boyunca her g\u00fcn brokoli filizi ile beslenen fareler d\u0131\u015fk\u0131lar\u0131ndaki\u00a0H. pylori<\/em>\u00a0seviyelerini y\u00fczde 40’tan fazla azaltt\u0131.<\/p>\n

Antienflamatuar faydalar<\/strong><\/p>\n

Brokoli b\u00fcy\u00fck bir antienflamatuard\u0131r ve osteoartrit ile ili\u015fkili eklemlerin hasar\u0131n\u0131 yava\u015flatabilir. East Anglia \u00dcniversitesi’nde 2013 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada, brokolinin s\u00fclforaphanesinin\u00a0artritten muzdarip insanlara<\/a>\u00a0yard\u0131mc\u0131 olabilece\u011fi, \u00e7\u00fcnk\u00fc bu kimyasal\u0131n “iltihaplanmaya neden oldu\u011fu bilinen \u00f6nemli bir molek\u00fcl\u00fc durdurarak eklem y\u0131k\u0131m\u0131na neden olan enzimleri bloke etti\u011fi” bulunmu\u015ftur.<\/p>\n

Brokoli izotiyosiyanatlar\u0131 ve omega-3 ya\u011f asitleri de iltihab\u0131 d\u00fczenlemeye yard\u0131mc\u0131 olur. Ayr\u0131ca, 2010 y\u0131l\u0131nda Inflammation Researcher dergisinde yay\u0131nlanan bir \u00e7al\u0131\u015fma, flavonoid kaempferol\u00fcn\u00a0alerjenlerin etkisini azaltt\u0131\u011f\u0131n\u0131<\/a>\u00f6ne s\u00fcrd\u00fc \u00d6zellikle ba\u011f\u0131rsak sisteminde, kronik iltihab\u0131 azaltabilir.<\/p>\n

Sa\u011fl\u0131k riskleri<\/h2>\n

Genel olarak, brokoli yemek i\u00e7in g\u00fcvenlidir ve herhangi bir yan etki ciddi de\u011fildir. En yayg\u0131n yan etki, brokolinin y\u00fcksek miktarda lifinin neden oldu\u011fu gaz veya ba\u011f\u0131rsak tahri\u015fidir. Jarzabkowski, “T\u00fcm turpgiller sizi gazl\u0131 yapabilir” dedi. “Ama sa\u011fl\u0131k yararlar\u0131 rahats\u0131zl\u0131ktan daha a\u011f\u0131r basar.”<\/p>\n

Ohio\u00a0Eyalet \u00dcniversitesi Wexner T\u0131p Merkezi’ne<\/a>g\u00f6re, kan su yak\u0131\u0131c\u0131 ila\u00e7lar alan insanlar brokoli al\u0131mlar\u0131na dikkat etmelidir, \u00e7\u00fcnk\u00fc sebzenin K vitamini i\u00e7eri\u011fi ilac\u0131n etkinli\u011fini etkileyebilir. Hipotiroidizmi olanlar da brokoli al\u0131mlar\u0131n\u0131 s\u0131n\u0131rlamal\u0131d\u0131r.<\/p>\n

\u00c7i\u011f, bu\u011fulanm\u0131\u015f veya ha\u015flanm\u0131\u015f: Hangisi daha besleyicidir?<\/h2>\n

Brokoli haz\u0131rlama \u015fekliniz, elde etti\u011finiz besin miktar\u0131n\u0131 ve hangilerini etkileyebilir. Antikanser faydalar\u0131 i\u00e7in brokoli arayan insanlar sebzeyi \u00e7ok uzun s\u00fcre pi\u015firmemeye dikkat etmek isteyecektir.<\/p>\n

Warwick \u00dcniversitesi’nin 2007 y\u0131l\u0131nda yapt\u0131\u011f\u0131 bir ara\u015ft\u0131rma,\u00a0brokolinin kaynat\u0131larak<\/a>\u00a0g\u0131dan\u0131n iyi, kanserle sava\u015fan enzimlerinin etkilerini baltalayabilece\u011fini ortaya koymu\u015ftur. Ara\u015ft\u0131rmac\u0131lar, taze brokoli, Br\u00fcksel lahanas\u0131, karnabahar ve ye\u015fil lahana \u00fczerinde kaynatma, bu\u011fulama, mikrodalga pi\u015firme ve kar\u0131\u015ft\u0131rma-k\u0131zartma pi\u015firmenin etkilerini incelediler.<\/p>\n

Kaynama, kanserle sava\u015fan besinlerin en b\u00fcy\u00fck kay\u0131plar\u0131na yol a\u00e7t\u0131. 20 dakikaya kadar buharda pi\u015firilmesi, \u00fc\u00e7 dakikaya kadar mikrowaving ve be\u015f dakikaya kadar kar\u0131\u015ft\u0131rma-k\u0131zartma, kanser \u00f6nleyici maddelerin \u00f6nemli bir kayb\u0131na neden olmad\u0131. \u00c7i\u011f brokoli t\u00fcm besin maddelerini korur, ancak ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 tahri\u015f etme ve gaza neden olma olas\u0131l\u0131\u011f\u0131 da daha y\u00fcksektir.<\/p>\n

Brokoli ger\u00e7ekleri<\/h2>\n
\"\"<\/figure>\n
    \n
  • Brokoli, yabani lahanadan geli\u015ftirildi\u011fi ve yakla\u015f\u0131k alt\u0131nc\u0131 y\u00fczy\u0131ldan beri var oldu\u011fu \u0130talya.C k\u00f6kenlidir.<\/li>\n
  • Brokolinin \u0130talyanca ad\u0131 “brokolo”dur, yani bir lahanan\u0131n \u00e7i\u00e7ekli tepesidir. Kelime Latince “brachium” kelimesinden gelir, bu da sebzenin a\u011fa\u00e7 gibi \u015feklinin bir yans\u0131mas\u0131 olan dal veya kol anlam\u0131na gelir.<\/li>\n
  • Tesis 1560 y\u0131l\u0131nda Fransa’ya geldi. 1700’lerin ba\u015f\u0131na kadar, brokoli \u0130ngiltere’de hala yayg\u0131n olarak bilinmiyordu ve “filiz koli \u00e7i\u00e7e\u011fi” veya “\u0130talyan ku\u015fkonmaz\u0131” olarak adland\u0131r\u0131ld\u0131.<\/li>\n
  • Thomas Jefferson, may\u0131s 1767’de \u0130talya’dan brokoli ve ithal brokoli tohumlar\u0131n\u0131n hayran\u0131yd\u0131 ve bunlar\u0131 evi Monticello’ya ekti.<\/li>\n
  • Ba\u015fka bir ba\u015fkan, George H.W. Bush, hayran\u0131\u00a0de\u011fildi.<\/em>\u00a0Brokoliye olan ho\u015fnutsuzlu\u011fu onlarca konu\u015fmada can al\u0131c\u0131 nokta olarak kulland\u0131. Bir keresinde \u015f\u00f6yle demi\u015fti: “\u00c7ocuklu\u011fumdan beri sevmedim ve annem bana yedirdi. Ve ben Amerika Birle\u015fik Devletleri ba\u015fkan\u0131y\u0131m ve art\u0131k brokoli yemeyece\u011fim.” Buna kar\u015f\u0131l\u0131k, brokoli yeti\u015ftiricileri 10 ton sebzeyi Beyaz Saray’a g\u00f6nderdi.<\/li>\n
  • 2013 y\u0131l\u0131nda Ba\u015fkan Barack Obama brokolinin en sevdi\u011fi yemek oldu\u011funu a\u00e7\u0131klad\u0131.<\/li>\n
  • Kaliforniya, Amerika Birle\u015fik Devletleri’nde yeti\u015fen brokolinin y\u00fczde 90’\u0131n\u0131 \u00fcretiyor.<\/li>\n
  • Brokoli ile ilgili sebzeler brokoli, brokoli ve “gai-lin” (\u00c7in brokoli) ve brokoli ve karnabahar aras\u0131nda bir ha\u00e7 olan brokoflower aras\u0131nda bir kar\u0131\u015f\u0131md\u0131r.<\/li>\n
  • ABD Tar\u0131m Bakanl\u0131\u011f\u0131’na g\u00f6re, ortalama bir Amerikal\u0131 y\u0131lda 1,5 kilodan fazla brokoli yiyor.<\/li>\n
  • Brokoli yeme d\u00fcnya rekoru Tom “Brokoli” Landers’a ait. Yar\u0131m kilo sebze yemesi sadece 92 saniye s\u00fcrd\u00fc. S\u0131rr\u0131: “Sadece yut, \u00e7i\u011fnemeye zahmet etme.”<\/li>\n
  • Amerika Birle\u015fik Devletleri d\u00fcnyan\u0131n en b\u00fcy\u00fck \u00fc\u00e7\u00fcnc\u00fc brokoli \u00fcreticisidir. En iyi \u00fcretici olan \u00c7in, y\u0131lda 8 milyon tondan fazla sebze yeti\u015ftiriyor.<\/li>\n<\/ul>\n

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

    Sa\u011fl\u0131kl\u0131 bir brokoli demet. Ailen brokolini yemeni s\u00f6ylediklerinde ne oldu\u011funu biliyordu. Bu verdant sebze besinlerin bir g\u00fc\u00e7 merkezidir. Sindirime, kardiyovask\u00fcler […]<\/p>\n","protected":false},"author":2,"featured_media":12534,"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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