{"id":12898,"date":"2024-09-24T00:00:27","date_gmt":"2024-09-24T00:00:27","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12898"},"modified":"2024-09-24T16:08:40","modified_gmt":"2024-09-24T16:08:40","slug":"21-best-healthy-cooking-hacks-of-all-time","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/21-best-healthy-cooking-hacks-of-all-time\/","title":{"rendered":"ARTRIT A\u011eRINIZI HAFIFLETMEYE YARDIMCI OLAN 10 YIYECEK"},"content":{"rendered":"<\/p>\n<p><em>Bu basit yiyecekleri diyetinize eklemek b\u00fcy\u00fck bir fark yaratabilir<\/em>.<\/p>\n<p>Yemek ila\u00e7t\u0131r. Artritten kaynaklanan a\u011fr\u0131larla m\u00fccadele ediyorsan\u0131z, antioksidan, antienflamatuar ve analjezik \u00f6zelliklere sahip yiyecekleri yemek &#8211; doktorunuzun \u00f6nerdi\u011fi herhangi bir ila\u00e7 veya di\u011fer tedavilerle birlikte &#8211; yard\u0131mc\u0131 olabilir.<\/p>\n<p>Kay\u0131tl\u0131 diyetisyen\u00a0<a href=\"https:\/\/my.clevelandclinic.org\/departments\/digestive\/depts\/nutrition-therapy#dietitians-tab\" target=\"_blank\" rel=\"noreferrer noopener\">Andrea Dunn, RD, LD, CDE,<\/a>&#8220;Ara\u015ft\u0131rmalar devam ediyor, ancak bilim adamlar\u0131 baz\u0131 yiyeceklerin artritle ilgili iltihaplanmay\u0131 ve a\u011fr\u0131y\u0131 azaltabilece\u011fini zaten buldular&#8221; diyor.<\/p>\n<p>\u0130\u015fte Dunn&#8217;\u0131n artrit a\u011fr\u0131n\u0131z\u0131 hafifletmeye ve kalp sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 olabilecek bir diyet i\u00e7in \u00f6nerdi\u011fi 10 yiyecek:<\/p>\n<h2>1. Ye\u015fil \u00e7ay<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2020\/02\/320540_2200-732x549.jpg\" alt=\"\" \/><\/figure>\n<p>Dunn, ye\u015fil \u00e7ay\u0131n besin ve antioksidan bak\u0131m\u0131ndan y\u00fcksek oldu\u011fu ve iltihab\u0131 azaltma yetene\u011fine sahip oldu\u011fu bilinmektedir diyor. Hayvanlar \u00fczerinde yap\u0131lan \u00e7al\u0131\u015fmalar, romatoid artritin insidans\u0131n\u0131 ve \u015fiddetini azaltmaya yard\u0131mc\u0131 olabilece\u011fini de buldu.<\/p>\n<p>Dunn, &#8220;Faydalar\u0131ndan yararlanmak i\u00e7in g\u00fcnde iki porsiyon s\u0131cak veya so\u011fuk olmay\u0131 hedefleyin.&#8221; diyor. &#8220;Daha \u00e7ok i\u015flenen toz \u00e7ay kar\u0131\u015f\u0131mlar\u0131n\u0131 de\u011fil, \u00e7ay po\u015fetlerini kulland\u0131\u011f\u0131n\u0131zdan emin olun. Kafeinsiz \u00e7e\u015fidi i\u00e7iyorsan\u0131z, i\u015flemin tamamen do\u011fal oldu\u011fundan emin olun.&#8221;<\/p>\n<h2>2. Somon, ton bal\u0131\u011f\u0131, sardalya ve uskumru<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/11\/616828-Tuna-vs.-Salmon-Is-One-Healthier-1200x628-facebook-1200x628.jpg\" alt=\"\" \/><\/figure>\n<p>Bu bal\u0131klar omega-3 ya\u011f asitleri bak\u0131m\u0131ndan zengindir, bu da \u00e7al\u0131\u015fmalar\u0131n iltihab\u0131 azaltabilece\u011fini bulmu\u015flard\u0131r. Artrit Vakf\u0131&#8217;na g\u00f6re, kalbi korumak ve iltihab\u0131 azaltmak i\u00e7in haftada iki veya daha fazla kez bu bal\u0131klardan 3 ila 4 ons\u00a0<a href=\"https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/nutrition\/healthy-eating\/best-fish-for-arthritis\" target=\"_blank\" rel=\"noreferrer noopener\">yemek<\/a>\u00a0\u00f6nerilir.<\/p>\n<p>Taze bal\u0131klar h\u0131zl\u0131 bir \u015fekilde pahal\u0131lasa da, daha uygun fiyatl\u0131 hale getirmek i\u00e7in bir ipucu dondurucu b\u00f6l\u00fcm\u00fcne bakmak veya konserve sardalya, somon veya ton bal\u0131\u011f\u0131 sat\u0131n almakt\u0131r. Sodyumunuzu kontrol alt\u0131nda tutman\u0131z gerekiyorsa konserve \u00fcr\u00fcnler sat\u0131n al\u0131rken daha d\u00fc\u015f\u00fck sodyum se\u00e7enekleri se\u00e7ti\u011finizden emin olun.<\/p>\n<h2>3. Meyveler, elmalar ve narlar<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/image.freepik.com\/free-photo\/top-view-fruits-as-pomegranate-blackthorn-berries-bowls-with-flowers-apples-pomegranate-sackcloth-green-surface-with-copy-space_141793-14267.jpg\" alt=\"\" \/><\/figure>\n<p>Meyveler antioksidanlar bak\u0131m\u0131ndan zengindir ve Artrit Vakf\u0131 yaban mersini, b\u00f6\u011f\u00fcrtlen, \u00e7ilek, k\u0131z\u0131lc\u0131k, ahududu ve o\u011flan mersininin artritle sava\u015fma g\u00fcc\u00fc sa\u011flad\u0131\u011f\u0131n\u0131\u00a0<a href=\"http:\/\/blog.arthritis.org\/living-with-arthritis\/health-benefits-berries\/\" target=\"_blank\" rel=\"noreferrer noopener\">belirtmektedir.<\/a>\u00a0Dondurulmu\u015f, taze veya susuz (ilave \u015fekersiz) yeseniz de sa\u011fl\u0131k yararlar\u0131 elde edersiniz, bu nedenle hafta boyunca \u00e7e\u015fitli meyveler yedi\u011finize emin olun.<\/p>\n<p>Elmalar ayr\u0131ca antioksidan bak\u0131m\u0131ndan y\u00fcksektir ve iyi bir lif kayna\u011f\u0131d\u0131r. Ayr\u0131ca, gevrek sa\u011flarlar ve sa\u011fl\u0131ks\u0131z at\u0131\u015ft\u0131rmal\u0131klar i\u00e7in i\u015ftah\u0131n\u0131z\u0131 azaltmaya yard\u0131mc\u0131 olabilirler, diyor Dunn.<\/p>\n<p>Dut meyvesi olarak s\u0131n\u0131fland\u0131r\u0131lan narlar, artrit iltihab\u0131 ile sava\u015fabilen tanenler bak\u0131m\u0131ndan zengindir. Bunlar\u0131 bir salataya ekleyin veya baz\u0131 ek faydalar i\u00e7in sade yo\u011furdun i\u00e7ine kar\u0131\u015ft\u0131r\u0131n.<\/p>\n<h2>4. Sebzeler<\/h2>\n<p>Bir ad\u0131m daha ileri g\u00f6t\u00fcr\u00fcn ve karnabahar, mantar, Br\u00fcksel lahanas\u0131 ve brokoli gibi anti-enflamatuar sebzeleri dondurulmu\u015f veya taze formda g\u00fcnl\u00fck diyetinize dahil edin. Bunlar\u0131 kar\u0131\u015ft\u0131rma k\u0131zartman\u0131za, salatalar\u0131n\u0131za veya sa\u011fl\u0131kl\u0131 garnit\u00fcrler olarak ekleyin.<\/p>\n<p>Diyetinizde b\u00fcy\u00fck de\u011fi\u015fiklikler yapmak bir gecede ger\u00e7ekle\u015fmeyecek olsa da, \u00e7e\u015fitli artrit dostu yiyecekleri azar azar eklemek, genel sa\u011fl\u0131\u011f\u0131n\u0131za ve artrit a\u011fr\u0131n\u0131z\u0131 ne kadar iyi y\u00f6netti\u011finize yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n<h2>5. Kanola ve zeytinya\u011flar\u0131<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/09\/is-canola-oil-healthy-732x549-thumbnail-732x549.jpg\" alt=\"\" \/><\/figure>\n<p>Bitkisel ya\u011f\u0131 veya m\u0131s\u0131r ya\u011f\u0131n\u0131 atlay\u0131n ve her ikisi de esansiyel ya\u011f asitleri olan omega-3 ve omega-6 asitlerinin iyi bir dengesine sahip olan bu iki \u00e7e\u015fiye ula\u015f\u0131n. Dunn, \u00e7al\u0131\u015fmalar\u0131n zeytinya\u011f\u0131nda oleocanthal ad\u0131 verilen bir bile\u015fenin antienflamatuar \u00f6zelliklere sahip oldu\u011funu ve \u00f6zellikle kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in de iyi oldu\u011funun bilindi\u011fini s\u00f6yl\u00fcyor.<\/p>\n<h2>6. Ginger and turmeric<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/tribune-reloaded.s3.amazonaws.com\/media\/images\/2152775-turmerciginger-1581160799\/2152775-turmerciginger-1581160799.jpg\" alt=\"\" \/><\/figure>\n<p>Thanks to the chemicals in these plants, ginger and turmeric are also known to have anti-inflammatory properties. Both are widely used in Chinese and Indian cuisine.<\/p>\n<p>The scientific data on recommended daily or weekly intakes of ginger or turmeric are mainly with supplemented doses, but a healthy sprinkling of these spices on foods or in beverages could bring limited health benefits, Dunn says. They\u2019ll even add a little kick to your favorite dishes. Moreover, small amounts of ginger can help settle an upset stomach.<\/p>\n<h2>7. Nuts<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.outlookindia.com\/public\/uploads\/articles\/2019\/11\/1\/nuts.jpg\" alt=\"\" \/><\/figure>\n<p>All nuts are high in\u00a0protein, low in saturated fats and contain no cholesterol, unlike animal proteins. Eat them alone or add them to your favorite yogurt,\u00a0salad\u00a0or healthy dish for an extra boost of protein.<\/p>\n<p>\u201cBy replacing a serving of meat with just a quarter cup of nuts can help you avoid the inflammation you may experience when eating red meat,\u201d Dunn notes. \u201cUnlike meat, nuts also are a good source of fiber. Choose unsalted nuts to limit the amount of sodium in your diet.\u201d<\/p>\n<h2>8. Whole grains<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"http:\/\/www.shieldhealthcare.com\/community\/wp-content\/uploads\/2017\/09\/Whole-Grain-Why-You-Need-It-and-Where-to-Find-It.png\" alt=\"\" \/><\/figure>\n<p>Kepekli tah\u0131llar s\u0131k\u0131c\u0131 olmak zorunda de\u011fil. Kinoadan farroya, bulgura kadar, diyetinize dahil etmek ve aralar\u0131ndan se\u00e7im yapabilece\u011finiz bir\u00e7ok \u00e7e\u015fitlilik vard\u0131r. Bu \u00e7e\u015fitler, sadece kepekli tah\u0131llar\u0131n do\u011fal olarak sunabilece\u011fi ekstra besinler ve lifler ekler. Artrit Vakf\u0131, faydalar\u0131ndan yararlanmak i\u00e7in g\u00fcnde \u00fc\u00e7 ila alt\u0131 ons tah\u0131l yemeyi \u00f6nerir.<\/p>\n<p>Dunn, beyaz pirin\u00e7 gibi daha yayg\u0131n se\u00e7enekler yerine garnit\u00fcr olarak deneyin diyor. Daha \u00e7e\u015fitli tam tah\u0131l se\u00e7enekleri aras\u0131nda, Etiyopyal\u0131 flatbread yapmak i\u00e7in kullan\u0131lan freekeh, Orta Do\u011fu mutfa\u011f\u0131 z\u0131mbas\u0131 veya teff bulunmaktad\u0131r.<\/p>\n<h2>9. Salsa<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.simplyrecipes.com\/thmb\/DSXIiMtYJHNZUAmMOnx9sP3PKPc=\/2000x1333\/filters:fill(auto,1)\/__opt__aboutcom__coeus__resources__content_migration__simply_recipes__uploads__2019__07__Fresh-Tomato-Salsa-LEAD-2-2699ad8059ba4067b222c742bcf318da.jpg\" alt=\"\" \/><\/figure>\n<p>Salsa&#8217;y\u0131 g\u00fcnl\u00fck diyetinize kar\u0131\u015ft\u0131rmak, zengin domates, so\u011fan ve di\u011fer sebze kar\u0131\u015f\u0131m\u0131 sayesinde C vitamini, lif ve antioksidan al\u0131m\u0131n\u0131z\u0131 art\u0131rman\u0131n harika bir yoludur. Dunn, markette yayg\u0131n olarak bulunan y\u00fcksek kalorili pansumanlar\u0131n yerine sebze dald\u0131rma i\u00e7in kullan\u0131lmas\u0131n\u0131 \u00f6nerir.<\/p>\n<h2>10. Bitter \u00e7ikolata<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/m.economictimes.com\/thumb\/height-450,width-600,imgsize-43556,msid-58327181\/good-news-for-chocoholics-dark-chocolate-can-protect-your-brain-from-ageing.jpg\" alt=\"\" \/><\/figure>\n<p>Bitter \u00e7ikolata klasik bir favoridir, ancak iltihab\u0131 hafifletmek i\u00e7in herhangi bir miktarda bitter \u00e7ikolata \u015fekeri \u00f6nermek i\u00e7in b\u00fcy\u00fck \u00f6l\u00e7ekli rastgele kontrol \u00e7al\u0131\u015fmalar\u0131 yap\u0131lmam\u0131\u015ft\u0131r. Bitter \u00e7ikolatadan ho\u015flan\u0131yorsan\u0131z, en az% 70 veya daha y\u00fcksek kakao i\u00e7eri\u011fine bak\u0131n (kakao i\u00e7eri\u011fi ne kadar y\u00fcksekse, \u00e7ikolatadaki \u015feker miktar\u0131 o kadar d\u00fc\u015f\u00fck olur).<\/p>\n<p>Dunn, &#8220;Doymu\u015f ya\u011f ve kaloriyi s\u0131n\u0131rlamak i\u00e7in porsiyonlar\u0131 k\u00fc\u00e7\u00fck tutmal\u0131&#8221; diyor. &#8220;\u00d6rne\u011fin, g\u00fcnl\u00fck yar\u0131m ons bitter \u00e7ikolata, yo\u011fun lezzet ve \u00e7ikolata keyfi i\u00e7in uzun bir yol kat ediyor.&#8221;<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Bu basit yiyecekleri diyetinize eklemek b\u00fcy\u00fck bir fark yaratabilir. Yemek ila\u00e7t\u0131r. Artritten kaynaklanan a\u011fr\u0131larla m\u00fccadele ediyorsan\u0131z, antioksidan, antienflamatuar ve analjezik [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12899,"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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