{"id":12943,"date":"2024-05-27T00:00:22","date_gmt":"2024-05-27T00:00:22","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12943"},"modified":"2024-05-27T17:57:14","modified_gmt":"2024-05-27T17:57:14","slug":"8-foods-that-may-help-relieve-asthma-symptoms","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/8-foods-that-may-help-relieve-asthma-symptoms\/","title":{"rendered":"ASTIM SEMPTOMLARINI HAFIFLETMEYE YARDIMCI OLABILECEK 8 YIYECEK"},"content":{"rendered":"<\/p>\n

Diyet ast\u0131m\u0131n\u0131za yard\u0131mc\u0131 olabilir mi? Ara\u015ft\u0131rmalar, genel olarak sa\u011fl\u0131kl\u0131, dengeli bir diyet yemenin yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir. Bu yiyecekler bu diyetin bir par\u00e7as\u0131.<\/p>\n

\"\"
Narlar antioksidan bak\u0131m\u0131ndan y\u00fcksektir, bu da ast\u0131mla ba\u011flant\u0131l\u0131 iltihab\u0131 bast\u0131rmaya yard\u0131mc\u0131 olabilir.<\/span><\/figcaption><\/figure>\n

Ast\u0131m\u0131 tedavi etmek i\u00e7in sihirli mermili yiyecek olmasa da, diyetinizde baz\u0131 de\u011fi\u015fiklikler yapmak ast\u0131m semptomlar\u0131n\u0131 azaltmaya veya kontrol etmeye yard\u0131mc\u0131 olabilir.<\/p>\n

Denver’daki Colorado \u00dcniversitesi Hastanesi’nde sertifikal\u0131 bir beslenme destek klinisyeni olan HOLLY Prehn, genel olarak sa\u011fl\u0131kl\u0131 ve \u00e7e\u015fitli bir diyet plan\u0131n\u0131n ast\u0131mla faydal\u0131 oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n

G\u0131dan\u0131n ast\u0131m y\u00f6netimindeki rol\u00fc hakk\u0131nda kas\u0131m 2017’de yay\u0131nlanan bir derlemeye g\u00f6re\u00a0Besinler<\/em><\/a>, rafine tah\u0131llar, k\u0131rm\u0131z\u0131 et, i\u015flenmi\u015f et ve tatl\u0131lar bak\u0131m\u0131ndan y\u00fcksek olan geleneksel bir Bat\u0131 diyetinin iltihab\u0131 art\u0131rabilece\u011fine ve ast\u0131m semptomlar\u0131n\u0131 k\u00f6t\u00fcle\u015ftirebilece\u011fine, daha fazla meyve ve sebze ile dolu bir diyetin hem ast\u0131m riskini hem de kontrol\u00fcn\u00fc olumlu y\u00f6nde etkileyebilece\u011fine dair kan\u0131tlar vard\u0131r.<\/p>\n

Newtown, Pennsylvania merkezli Kelly Jones Nutrition’\u0131n sahibi\u00a0Kelly Jones, RD, CSSD,<\/a>“Meyve ve sebzeler bak\u0131m\u0131ndan zengin diyetlerin yan\u0131 s\u0131ra tekli doymam\u0131\u015f ve \u00e7oklu doymam\u0131\u015f ya\u011flar (\u00f6zellikle omega-3 eicosapentaenoic asit [EPA]) ve ilave \u015fekerler ve i\u015flenmi\u015f ve k\u0131rm\u0131z\u0131 etler daha d\u00fc\u015f\u00fck ast\u0131m y\u00f6netimi i\u00e7in daha iyi olma e\u011filimindedir” diyor.<\/p>\n

Bol miktarda sa\u011fl\u0131kl\u0131 ya\u011f (zeytinya\u011f\u0131 gibi), bal\u0131k, kepekli tah\u0131llar ve meyve yemeye dayanan Akdeniz diyetinin faturaya uydu\u011funu s\u00f6yl\u00fcyor. Ve bu diyeti takip ederek ger\u00e7ekten daha d\u00fc\u015f\u00fck ast\u0131m oranlar\u0131yla ba\u011flant\u0131l\u0131 olabilece\u011fini g\u00f6steren baz\u0131 \u00f6n kan\u0131tlar var, Perulu \u00e7ocuklar \u00fczerinde yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re\u00a0Aral\u0131k 2015\u00a0akci\u011fer<\/em>say\u0131s\u0131nda yay\u0131nlanan<\/a>.<\/p>\n

Baz\u0131 yiyeceklerin semptomlar\u0131n\u0131z\u0131 da k\u00f6t\u00fcle\u015ftirebilece\u011fini belirtmek gerekir. Detroit’teki Michigan \u00c7ocuk Hastanesi’nde alerji ve imm\u00fcnoloji konusunda uzman bir \u00e7ocuk doktoru olan\u00a0Elizabeth Secord,<\/a>diyetiniz ve semptomlar\u0131n\u0131z aras\u0131ndaki ba\u011flant\u0131y\u0131 daha iyi anlamak i\u00e7in bir g\u0131da g\u00fcnl\u00fc\u011f\u00fc tutman\u0131z\u0131 \u00f6nerir. \u00d6rne\u011fin, baharatl\u0131 yiyeceklerin ast\u0131m semptomlar\u0131na benzer refl\u00fc semptomlar\u0131n\u0131 tetikledi\u011fini fark edebilirsiniz.<\/p>\n

Son olarak, diyet ve ast\u0131m hakk\u0131nda konu\u015furken, a\u015f\u0131r\u0131 kilolu veya obez olmak konu\u015fman\u0131n bir par\u00e7as\u0131 olmal\u0131d\u0131r, diyor Dr. Secord. Baz\u0131 veriler, \u00f6rne\u011fin, obez olan ki\u015filerin\u00a0ast\u0131m tedavisi<\/a>i\u00e7in standart dozamalara iyi yan\u0131t vermeyebilece\u011fini g\u00f6stermektedir\u00a0Deneysel Biyoloji ve\u00a0T\u0131p<\/em>Kas\u0131m 2014’te yay\u0131nlanan<\/a>bir derlemeye g\u00f6re .<\/p>\n

Nutrients\u00a0<\/em>incelemesine g\u00f6re, obezitenin daha k\u00f6t\u00fc ast\u0131m sonu\u00e7lar\u0131yla ba\u011flant\u0131l\u0131 oldu\u011funa dair kan\u0131tlar vard\u0131r ve a\u015f\u0131r\u0131 kilolu veya obez ast\u0131ml\u0131 insanlar i\u00e7in kilo vermenin ast\u0131m semptomlar\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilece\u011fine dair \u00f6n kan\u0131tlar vard\u0131r.\u00a0Ocak 2015’te\u00a0Annals of the American Thoracic Society’de<\/em>\u00a0yay\u0131nlanan ara\u015ft\u0131rma,<\/a>\u00a0v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n y\u00fczde 10’unda veya daha fazlas\u0131n\u0131 kaybeden kontrols\u00fcz ast\u0131ml\u0131 orta ve a\u011f\u0131r obez yeti\u015fkinlerin ast\u0131m kontrol\u00fcnde \u00f6nemli iyile\u015fmeler g\u00f6rd\u00fc\u011f\u00fcn\u00fc buldu.<\/p>\n

Ve unutmay\u0131n, diyet de\u011fi\u015fiklikleri ast\u0131m semptomlar\u0131n\u0131 y\u00f6netmenize yard\u0131mc\u0131 olabilir ve sahip oldu\u011funuz semptomlar\u0131n \u015fiddetini azaltabilir, ancak hi\u00e7bir diyet, doktorunuzun ast\u0131m\u0131n\u0131z\u0131 y\u00f6netmeye yard\u0131mc\u0131 olmak i\u00e7in re\u00e7ete etti\u011fi ila\u00e7lar veya di\u011fer tedavilerin yerini almamal\u0131d\u0131r. Diyet de\u011fi\u015fiklikleri tek ba\u015f\u0131na ast\u0131m\u0131 tedavi edemez veya tersine \u00e7eviremez. Peki ne yemelisin? Ast\u0131m dostu bir diyete dahil etmek i\u00e7in sekiz \u00f6zel yiyecek i\u00e7in okumaya devam edin.<\/p>\n

Elma ve Portakal<\/h2>\n
\"apples<\/figure>\n

\u00a0<\/p>\n

Prehn, ast\u0131m semptomlar\u0131n\u0131 hafifletmek istiyorsan\u0131z, diyetinize daha fazla meyve ekleyerek ba\u015flay\u0131n diyor.\u00a0Meyve, Mayo Clinic’e g\u00f6re<\/a>akci\u011ferlerdeki iltihaplanmay\u0131 ve \u015fi\u015fli\u011fi azaltabilen iyi bir beta karoten ve C ve E vitaminleri kayna\u011f\u0131d\u0131r.<\/p>\n

2017\u00a0Besin incelemesi,<\/em>\u00a0meyvenin bu etkiye sahip olmas\u0131n\u0131n nedeninin bilinmedi\u011fini, ancak elma ve turun\u00e7gillerin (portakal dahil) \u00f6zellikle ast\u0131m riskini ve semptomlar\u0131n\u0131 azaltt\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.\u00a0Amerikan Klinik Beslenme Dergisi’nde<\/em>yay\u0131nlanan<\/a>bir ara\u015ft\u0131rmaya g\u00f6re, iki hafta boyunca g\u00fcnde iki porsiyon meyve (art\u0131 be\u015f veya daha fazla porsiyon sebze) yemek, daha az porsiyon t\u00fcketmekten daha iyi ast\u0131m kontrol\u00fcne yola\u00e7t\u0131.<\/em><\/p>\n

somon<\/h2>\n
\"salmon<\/figure>\n

Ast\u0131m s\u00f6z konusu oldu\u011funda, t\u00fcm ya\u011flar e\u015fit yarat\u0131lmaz. Jones, tekli doymam\u0131\u015f ya\u011flar\u0131n ve \u00e7oklu doymam\u0131\u015f ya\u011flar\u0131n, \u00f6zellikle omega-3 ya\u011f asitlerinin yard\u0131mc\u0131 olabilece\u011fini s\u00f6yl\u00fcyor. \u00d6rne\u011fin,\u00a0BMC Halk Sa\u011fl\u0131\u011f\u0131’nda<\/em>Eyl\u00fcl 2015’te yap\u0131lan<\/a>bir ara\u015ft\u0131rmaya g\u00f6re, daha fazla tereya\u011f\u0131 ve fast food yiyen \u00e7ocuklar\u0131n ast\u0131m olma olas\u0131l\u0131\u011f\u0131 da daha y\u00fcksekti.<\/p>\n

Omega-3 ya\u011f asitleri ise, Ocak 2015’te yay\u0131nlanan bir ara\u015ft\u0131rmaya g\u00f6re ast\u0131ml\u0131 ki\u015filerde iltihaplanmada azalma ile\u00a0ili\u015fkilidir Allergology International<\/em><\/a>. Ve ya\u011fl\u0131 bal\u0131klar, somon bal\u0131\u011f\u0131 gibi, sizin i\u00e7in iyi omega-3 ya\u011f asitleriyle doludur.<\/p>\n

Jones, “Ya\u011fl\u0131 bal\u0131klar\u0131n\u00a0omega-3 EPA<\/a>\u00a0i\u00e7eri\u011fi nedeniyle antienflamatuar bir rol\u00fc vard\u0131r” diyor. Bir omega-3 t\u00fcr\u00fc olan EPA, ceviz, chia tohumu ve keten tohumu gibi baz\u0131 bitki bazl\u0131 kaynaklarda bulunan ba\u015fka bir omega-3 t\u00fcr\u00fc olan alfa-linolenik asit (ALA) \u00fczerinde bir kenara sahiptir. V\u00fccudun ALA’y\u0131 EPA’ya d\u00f6n\u00fc\u015ft\u00fcrmesi gerekti\u011fini ve genellikle bunu verimli bir \u015fekilde yapmad\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor.<\/p>\n

Ayr\u0131ca,\u00a0Ulusal Sa\u011fl\u0131k Enstit\u00fcleri’ne (NIH) g\u00f6re,<\/a>somon, 3 onsluk bir porsiyonda g\u00fcnl\u00fck de\u011ferinizin y\u00fczde 71’i ile en iyi D vitamini kaynaklar\u0131ndan biridir.\u00a0Amerikan Alerji, Ast\u0131m ve \u0130mm\u00fcnoloji Koleji’ne (ACAAI) g\u00f6re,<\/a>D vitamini seviyelerinin korunmas\u0131 ast\u0131m semptomlar\u0131na yard\u0131mc\u0131 olabilir.<\/p>\n

Fasulye<\/h2>\n
\"dried<\/figure>\n

Sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131rsak mikrobiyomu ast\u0131m ve di\u011fer otoimm\u00fcn bozukluklar\u0131 azaltmada uzun bir yol kat edebilir.\u00a0Klinik ve \u00c7evirisel \u0130mm\u00fcnoloji<\/em>may\u0131s 2016 say\u0131s\u0131nda yay\u0131nlanan<\/a>bir derlemeye g\u00f6re, y\u00fcksek lifli g\u0131dalar\u0131n ast\u0131m da dahil olmak \u00fczere daha d\u00fc\u015f\u00fck inflamatuar bozukluk riski ile ili\u015fkili sa\u011fl\u0131kl\u0131 ba\u011f\u0131rsak bakterilerinin b\u00fcy\u00fcmesini te\u015fvik etti\u011fine dair kan\u0131tlar vard\u0131r.<\/p>\n

Fasulyeler prebiyotikler veya ba\u011f\u0131rsak bakterilerinizin geli\u015fmesi i\u00e7in ihtiya\u00e7 duydu\u011fu “yiyecekleri” i\u00e7erdi\u011finden, Sorumlu T\u0131p Hekimleri Komitesi her g\u00fcn 1\/2 bardak yemeyi\u00a0\u00f6nerir.<\/a><\/p>\n

zencefil<\/h2>\n
\"ginger<\/figure>\n

Thinkstock<\/p>\n

Zencefil \u00fczg\u00fcn bir mideyi bast\u0131rmaktan daha fazlas\u0131n\u0131 yapabilir – ast\u0131m semptomlar\u0131n\u0131 hafifletmeye de yard\u0131mc\u0131 olabilir. Bunun nedeni, Amerikan Solunum H\u00fccresi ve Molek\u00fcler Biyoloji Dergisi’nde yay\u0131nlanan bir \u00e7al\u0131\u015fmaya g\u00f6re, zencefildeki baz\u0131 bile\u015fenlerin hava yollar\u0131n\u0131 gev\u015fetmeye yard\u0131mc\u0131\u00a0olabilece\u011fidir.<\/em><\/a><\/p>\n

Washington, DC’deki Hekimler Komitesi ve Barnard T\u0131p Merkezi’nde kay\u0131tl\u0131 bir diyetisyen ve diyabet uzman\u0131 olan\u00a0Karen Smith, RD, CDCES,<\/a>yabani pirin\u00e7 \u00fczerinde servis edilen bir sebze k\u0131zartmas\u0131na taze zencefil k\u00f6k\u00fc eklenmesini \u00f6nerir. Bu \u015fekilde, zencefilin ve besinlerin\u00a0ve<\/em>\u00a0lifin faydalar\u0131n\u0131 pirin\u00e7ten elde edece\u011finizi s\u00f6yl\u00fcyor.<\/p>\n

zerde\u00e7al<\/h2>\n
\"turmeric<\/figure>\n

Parlak sar\u0131 tonu ile \u00fcnl\u00fc zerde\u00e7al, Hint mutfa\u011f\u0131n\u0131n temellerinden biridir ve Ulusal Tamamlay\u0131c\u0131 ve\u00a0B\u00fct\u00fcnle\u015ftirici Sa\u011fl\u0131k Merkezi’ne (NCCIH) g\u00f6re,<\/a>solunum ve di\u011fer rahats\u0131zl\u0131klar i\u00e7in geleneksel \u00c7in ve Do\u011fu Asya t\u0131p geleneklerinde yayg\u0131n olarak kullan\u0131lmaktad\u0131r. Zerde\u00e7al zencefil familyas\u0131nda bir bitkidir.<\/p>\n

Ara\u015ft\u0131rmalar, zerde\u00e7al\u0131n aktif maddesi olan kurkumin’in, farelerde yap\u0131lan ve\u00a0\u0130nflamasyon<\/em>dergisinde yay\u0131nlanan<\/a>bir \u00e7al\u0131\u015fmaya g\u00f6re ast\u0131ml\u0131 hava yollar\u0131ndaki iltihab\u0131 bast\u0131rmaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir. NCCIH, zerde\u00e7al\u0131n potansiyel sa\u011fl\u0131k yararlar\u0131n\u0131 kesin olarak belirlemek i\u00e7in daha fazla kan\u0131ta ihtiya\u00e7 oldu\u011funu belirtiyor.<\/p>\n

\u0131spanak<\/h2>\n
\"spinach<\/figure>\n

Shutterstock<\/p>\n

Ispanak gibi yaprakl\u0131 ye\u015fillikler vitamin ve minerallerle doludur, ancak\u00a0NIH’ye g\u00f6re<\/a>folat (B vitamini) i\u00e7erirler. Folat \u00f6zellikle ast\u0131ml\u0131 insanlar i\u00e7in \u00f6nemli olabilir. \u015eubat\u00a02016’da Yay\u0131nlanan bir \u00e7al\u0131\u015fmada\u00a0Amerikan Toraks Derne\u011fi Annals<\/em><\/a>, ara\u015ft\u0131rmac\u0131lar, yeterli folat ve D vitamini almayan \u00e7ocuklar\u0131n, her iki besinden de yeterince yemi\u015f olan \u00e7ocuklara g\u00f6re bir veya daha fazla \u015fiddetli ast\u0131m krizi ya\u015fama olas\u0131l\u0131\u011f\u0131n\u0131n yakla\u015f\u0131k 8 kat daha fazla oldu\u011funu buldu.\u00a07<\/strong><\/p>\n

Nar<\/h2>\n
\"pomegranate\"<\/figure>\n

Bu tohumlu meyvelerin a\u00e7\u0131lmas\u0131 kolay de\u011fildir, ancak \u00e7aba kar\u015f\u0131l\u0131\u011f\u0131n\u0131 verecektir: Narlar, akci\u011ferlerdeki iltihab\u0131 azaltmaya yard\u0131mc\u0131 olabilecek sa\u011fl\u0131kl\u0131 bir antioksidan dozu sunar. 2017’de yap\u0131lan\u00a0Besinler<\/em>incelemesine g\u00f6re antioksidanlar bak\u0131m\u0131ndan zengin meyve ve sebzeler hava yollar\u0131ndaki iltihab\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n

Jones, diyetinizi nar gibi antioksidan bak\u0131m\u0131ndan zengin yiyeceklerle doldurman\u0131n ak\u0131ll\u0131ca oldu\u011funu s\u00f6yl\u00fcyor. Nar suyu da yard\u0131mc\u0131 olabilir.\u00a0BmC Research Notes<\/em>\u00a0dergisinde hayvanlarda yap\u0131lan<\/a>\u00a0bir \u00e7al\u0131\u015fmada nar suyu ile daha d\u00fc\u015f\u00fck miktarda akci\u011fer dokusu hasar\u0131 aras\u0131nda bir ba\u011flant\u0131 bulundu.<\/p>\n

\u00a0<\/p>\n

Domates Suyu<\/h2>\n
\"tomato<\/figure>\n

Marti Sans\/Stocksy<\/p>\n

Domatesler antioksidanlar bak\u0131m\u0131ndan zengindir ve kalorileri d\u00fc\u015f\u00fckt\u00fcr – bu da onlar\u0131 ast\u0131m \u00f6nleyici diyetinize de\u011ferli bir ek yapar. Ancak dahas\u0131 da var: Domates suyu, hayvanlarda yap\u0131lan ve\u00a0PLoS One’\u0131n<\/em>Temmuz 2016 say\u0131s\u0131nda yay\u0131nlanan<\/a>bir \u00e7al\u0131\u015fmaya g\u00f6re hava yollar\u0131n\u0131z\u0131n gev\u015femesine de yard\u0131mc\u0131 olabilir. 2017\u00a0Besin incelemesi<\/em>\u00a0ayr\u0131ca antioksidan likopen i\u00e7eren domates suyunun, ast\u0131ml\u0131 yeti\u015fkinlerin bir haftal\u0131k t\u00fcketimden sonra hava yollar\u0131n\u0131 bo\u015faltmalar\u0131na yard\u0131mc\u0131 oldu\u011funu bulan \u00f6nceki ara\u015ft\u0131rmalara da i\u015faret etti.<\/p>\n

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

Diyet ast\u0131m\u0131n\u0131za yard\u0131mc\u0131 olabilir mi? Ara\u015ft\u0131rmalar, genel olarak sa\u011fl\u0131kl\u0131, dengeli bir diyet yemenin yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir. Bu yiyecekler bu diyetin 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