{"id":12963,"date":"2024-03-07T00:00:48","date_gmt":"2024-03-07T00:00:48","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12963"},"modified":"2024-03-07T17:43:17","modified_gmt":"2024-03-07T17:43:17","slug":"benefits-of-prunes-prune-juice-the-dry-fruit-you-have-ignored-for-too-long","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/benefits-of-prunes-prune-juice-the-dry-fruit-you-have-ignored-for-too-long\/","title":{"rendered":"KURU ERIK VE KURU ERIK SUYUNUN FAYDALARI: \u00c7OK UZUN S\u00dcRE G\u00d6Z ARDI ETTI\u011eINIZ KURU MEYVE"},"content":{"rendered":"<\/p>\n<h2><strong>genel bak\u0131\u015f<\/strong><\/h2>\n<p><strong>Susuz\u00a0<\/strong>kalmak organlar\u0131n\u0131z\u0131 koruman\u0131n harika bir yoludur ve ayn\u0131 zamanda sa\u011fl\u0131kl\u0131 cildin s\u0131rlar\u0131ndan biridir.<\/p>\n<p>G\u00fcnde \u00f6nerilen sekiz bardak su i\u00e7mek bunun i\u00e7in iyidir. Ancak g\u00fcn\u00fcn\u00fcze ekstra lezzet ve besin eklemenin bir yolu, kuru erik suyunu diyetinize dahil etmektir.<\/p>\n<p>Kuru erik suyu kurutulmu\u015f erik veya kuru erik iyi sa\u011fl\u0131\u011fa katk\u0131da bulunabilecek bir\u00e7ok besin i\u00e7eren\u00a0<strong>kuru erikten<\/strong>yap\u0131l\u0131r. Kuru erik iyi bir enerji kayna\u011f\u0131d\u0131r ve kan \u015fekeri seviyelerinde h\u0131zl\u0131 bir art\u0131\u015fa neden\u00a0<strong>olmazlar.<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gooddecisions.com\/wp-content\/uploads\/2015\/01\/prune-juice-1.jpg\" alt=\"\" \/><\/figure>\n<p>Kuru erik, fermente edilmeden kurutulmalar\u0131n\u0131 sa\u011flayan y\u00fcksek \u015feker i\u00e7eri\u011fine sahiptir. Ayr\u0131ca lif bak\u0131m\u0131ndan da y\u00fcksektirler, bu da ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 ve mesanenizi d\u00fczenlemenize yard\u0131mc\u0131 olabilir.<\/p>\n<p>\u0130\u015fte kuru erik ve kuru erik suyunun en iyi 11 sa\u011fl\u0131k faydas\u0131.<\/p>\n<h2><a>1. Sindirime yard\u0131mc\u0131 olur<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-05\/digestive-system_625x350_61464339049.jpg\" alt=\"\" \/><\/figure>\n<p>Kuru erik\u00a0<strong>lif<\/strong>bak\u0131m\u0131ndan y\u00fcksektir\u00a0<strong>Kab\u0131zl\u0131\u011f\u0131n<\/strong>getirdi\u011fi\u00a0<strong>hemoroidleri\u00a0<\/strong>\u00f6nlemeye yard\u0131mc\u0131 olur.\u00a0<strong>Kronik kab\u0131zl\u0131k<\/strong>\u00a0ya\u015fl\u0131 yeti\u015fkinlerde s\u0131k g\u00f6r\u00fclen bir sorundur ve bebekler i\u00e7in de a\u011fr\u0131l\u0131 bir sorun olabilir. Kuru erik suyu, y\u00fcksek sorbitol i\u00e7eri\u011fi sayesinde\u00a0<strong>m\u00fcshil\u00a0<\/strong>g\u00f6revi g\u00f6r\u00fcr. Doktorunuza sizin veya \u00e7ocu\u011funuz i\u00e7in do\u011fru olup olmad\u0131\u011f\u0131n\u0131 sorun.<\/p>\n<p>Alt\u0131 kuru erik porsiyon b\u00fcy\u00fckl\u00fc\u011f\u00fc 4 gram diyet lifine sahiptir ve 1\/2 bardak 6,2 gram i\u00e7erir.<\/p>\n<p>&#8220;<a href=\"https:\/\/health.gov\/dietaryguidelines\/2015\/guidelines\/appendix-7\/\" target=\"_blank\" rel=\"noreferrer noopener\">Amerikal\u0131lar i\u00e7in diyet kurallar\u0131: 2015-2020<\/a>&#8221; 30 ya\u015f ve alt\u0131ndaki kad\u0131nlar\u0131n her g\u00fcn 28 gram, ayn\u0131 ya\u015f grubundaki erkeklerin ise 34 gram lif almas\u0131n\u0131 \u00f6nerir. 31-50 ya\u015f aras\u0131 kad\u0131n ve erkekler s\u0131ras\u0131yla 25 g ve 30 gr lif hedeflemelidir. 51 ya\u015f\u0131n \u00fczerindeki kad\u0131nlar ve erkekler i\u00e7in \u00f6nerilen lif al\u0131m\u0131, s\u0131ras\u0131yla 22 g ve 28 g&#8217;da hala daha azd\u0131r.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.cdnparenting.com\/articles\/2018\/02\/734847700-H.jpg\" alt=\"\" \/><\/figure>\n<p>Kuru erik suyu t\u00fcm meyve ile ayn\u0131 miktarda faydal\u0131 lif i\u00e7ermese de, hala baz\u0131 lifleri ve t\u00fcm meyvenin sa\u011flad\u0131\u011f\u0131 vitamin ve minerallerin \u00e7o\u011funu korur.<\/p>\n<h2><a>2. D\u00fcrt\u00fcy\u00fc kontrol<\/a><\/h2>\n<p>A\u015f\u0131r\u0131 aktif bir mesane ile ba\u015fa \u00e7\u0131kmak rahats\u0131z edici olabilir, ancak diyetinize lif eklemek yard\u0131mc\u0131 olabilir. A\u015f\u0131r\u0131\u00a0<strong>aktif<\/strong>\u00a0bir mesane bir\u00e7ok \u015feyden kaynaklanabilirken, bazen kab\u0131zl\u0131k idrar yapma s\u0131kl\u0131\u011f\u0131n\u0131 art\u0131rabilir.<\/p>\n<p>Ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 d\u00fczenlemeye yard\u0131mc\u0131 olmak i\u00e7in\u00a0<a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/overactive-bladder\" target=\"_blank\" rel=\"noreferrer noopener\">Cleveland Clinic,<\/a>\u00a0her sabah a\u015fa\u011f\u0131daki kar\u0131\u015f\u0131mdan 2 yemek ka\u015f\u0131\u011f\u0131 alarak lif al\u0131m\u0131n\u0131z\u0131 art\u0131rman\u0131z\u0131 \u00f6nerir:<\/p>\n<ul>\n<li>3\/4 bardak kuru erik suyu<\/li>\n<li>1 bardak elma p\u00fcresi<\/li>\n<li>1 bardak i\u015flenmemi\u015f bu\u011fday kepe\u011fi<\/li>\n<\/ul>\n<h2><a>3. Potasyum y\u00fcksek<\/a><\/h2>\n<p>Kuru erik iyi bir\u00a0<strong>potasyum<\/strong>kayna\u011f\u0131d\u0131r \u00c7e\u015fitli hayati bedensel i\u015flevlere yard\u0131mc\u0131 olan bir elektrolit. Bu mineral\u00a0<strong>sindirim,<\/strong>kalp ritmi, sinir impulslar\u0131 ve\u00a0<strong>kas kas\u0131lmalar\u0131n\u0131n<\/strong>yan\u0131 s\u0131ra\u00a0<strong>kan bas\u0131nc\u0131na<\/strong>yard\u0131mc\u0131 olur.<\/p>\n<p>V\u00fccut do\u011fal olarak potasyum \u00fcretmedi\u011fi i\u00e7in kuru erik veya kuru erik suyu t\u00fcketmek eksikliklerden ka\u00e7\u0131nman\u0131za yard\u0131mc\u0131 olabilir. Sadece \u00e7ok fazla almaktan \u00e7ekin!<\/p>\n<p>Kuru eriklerin 1\/2 fincanl\u0131k bir k\u0131sm\u0131\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/2364?man=&amp;lfacet=&amp;count=&amp;max=&amp;qlookup=&amp;offset=&amp;sort=&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=%E2%8A%82=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q4464=.5&amp;Q4465=1&amp;Qv=1&amp;Q4464=1&amp;Q4465=1\" target=\"_blank\" rel=\"noreferrer noopener\">637 miligram<\/a>\u00a0potasyum i\u00e7erir. Bu, g\u00fcnl\u00fck \u00f6nerilen tutar\u0131n\u0131z\u0131n yakla\u015f\u0131k y\u00fczde 14&#8217;\u00fcne kar\u015f\u0131l\u0131k geliyor. \u00c7o\u011fu yeti\u015fkin g\u00fcnde yakla\u015f\u0131k 4.700 mg potasyum t\u00fcketmelidir.<\/p>\n<h2><a>4. Vitamin bak\u0131m\u0131ndan y\u00fcksek<\/a><\/h2>\n<p>Kuru erik sadece potasyum bak\u0131m\u0131ndan y\u00fcksek de\u011fildir &#8211; ayn\u0131 zamanda bir\u00e7ok anahtar vitamin i\u00e7erir. Kuru eriklerin 1\/2 fincanl\u0131k bir k\u0131sm\u0131 \u015funlar\u0131 i\u00e7erir:<\/p>\n<h2><a>5. \u0130yi bir demir kayna\u011f\u0131 sa\u011flar<\/a><\/h2>\n<p><strong>Anemi,<\/strong>\u00a0v\u00fccudun yeterli sa\u011fl\u0131kl\u0131 k\u0131rm\u0131z\u0131 kan\u00a0<strong>h\u00fccresine<\/strong>sahip olmamas\u0131 durumunda ortaya \u00e7\u0131kar Demirin yap\u0131lmas\u0131na yard\u0131mc\u0131 olan.\u00a0<strong>Nefes darl\u0131\u011f\u0131<\/strong>,\u00a0<strong>sinirlilik<\/strong>ve yorgunluk hafif\u00a0<strong>anemi<\/strong>belirtileridir. Kuru erik suyu harika bir demir kayna\u011f\u0131d\u0131r ve demir\u00a0<strong>eksikli\u011fini\u00a0<\/strong>\u00f6nlemeye ve tedaviye yard\u0131mc\u0131 olabilir.<\/p>\n<p><a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/2364?man=&amp;lfacet=&amp;count=&amp;max=&amp;qlookup=&amp;offset=&amp;sort=&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=%E2%8A%82=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q4464=.5&amp;Q4465=1&amp;Qv=1&amp;Q4464=1&amp;Q4465=1\" target=\"_blank\" rel=\"noreferrer noopener\">1\/2 bardak kuru erik,<\/a>\u00a0FDA&#8217;n\u0131n g\u00fcnl\u00fck de\u011ferinin y\u00fczde 4,5&#8217;ini sa\u011flayan 0,81 mg demir i\u00e7erir.\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/2367?man=&amp;lfacet=&amp;count=&amp;max=&amp;qlookup=&amp;offset=&amp;sort=&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=%E2%8A%82=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q326444=.5&amp;Q326445=1&amp;Qv=1&amp;Q326444=1&amp;Q326\" target=\"_blank\" rel=\"noreferrer noopener\">1\/2 bardak kuru erik suyu<\/a>\u00d6te yandan, 3 mg veya y\u00fczde 17 i\u00e7erir.<\/p>\n<h2><a>6. Kemikler ve kaslar olu\u015fturur<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/4V36ZoYCsi0\/maxresdefault.jpg\" alt=\"\" \/><\/figure>\n<p>Kurutulmu\u015f kuru erik, g\u00fc\u00e7l\u00fc kemikler ve kaslar olu\u015fturmaya yard\u0131mc\u0131 olabilecek \u00f6nemli bir mineral bor kayna\u011f\u0131d\u0131r. Ayr\u0131ca zihinsel keskinli\u011fi ve kas koordinasyonunu iyile\u015ftirmeye yard\u0131mc\u0131 olabilir.<\/p>\n<p>Kuru erik \u00f6zellikle radyasyondan kaynaklanan kemik yo\u011funlu\u011fu kayb\u0131yla m\u00fccadelede faydal\u0131 olabilir.\u00a0<a href=\"https:\/\/www.nature.com\/articles\/srep21343\" target=\"_blank\" rel=\"noreferrer noopener\">2016\u00a0<\/a>y\u0131l\u0131nda yap\u0131lan bir hayvan \u00e7al\u0131\u015fmas\u0131, kurutulmu\u015f erik ve kurutulmu\u015f erik tozlar\u0131n\u0131n radyasyonin kemik ili\u011fi \u00fczerindeki etkisini azaltabilece\u011fini, kemik yo\u011funlu\u011fu kayb\u0131n\u0131 \u00f6nleyebilece\u011fini ve kemik sa\u011fl\u0131\u011f\u0131n\u0131 te\u015fvik edebilece\u011fini ortaya koymu\u015ftur.<\/p>\n<p>Kuru erik, osteoporoz tedavisi olarak bir miktar potansiyele bile sahiptir.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26902092\" target=\"_blank\" rel=\"noreferrer noopener\">Ba\u015fka bir \u00e7al\u0131\u015fma,<\/a>\u00a0kurutulmu\u015f eriklerin osteoporoza e\u011filimli postmenopozal kad\u0131nlarda kemik k\u00fctlesi kayb\u0131n\u0131 \u00f6nleyebilece\u011fine dair kan\u0131tlar sundu. Faydalar\u0131 g\u00f6rmek i\u00e7in g\u00fcnde sadece 50 g (veya be\u015f ila alt\u0131 kuru erik) gerekliydi.<\/p>\n<h2><a>7. Kolesterol seviyelerini d\u00fc\u015f\u00fcr\u00fcr<\/a><\/h2>\n<p><strong>Ya\u011f\u00a0<\/strong>ve\u00a0<strong>kolesterol,\u00a0<\/strong>plak ad\u0131 verilen bir madde olu\u015fturmak i\u00e7in\u00a0<strong>arterlerinizde\u00a0<\/strong>toplanabilir. Arterlerinizde plak birikti\u011finde,\u00a0<strong>ateroskleroz<\/strong>arterlerde daralmaya neden olabilir. Tedavi edilmezse, bu durum\u00a0<strong>kalp yetmezli\u011fine,<\/strong>\u00a0<strong>inmeye<\/strong>ve\u00a0<strong>kalp krizine<\/strong>yol a\u00e7abilir.<\/p>\n<p>Ara\u015ft\u0131rmalar, kurutulmu\u015f kuru eriklerin ateroskleroz geli\u015fimini yava\u015flatmaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir. Bunun birka\u00e7 olas\u0131 nedeni vard\u0131r.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18761779\" target=\"_blank\" rel=\"noreferrer noopener\">Bir hayvan \u00e7al\u0131\u015fmas\u0131,<\/a>\u00a0kuru erikteki antioksidanlar\u0131n kolesterol seviyeleri \u00fczerinde olumlu bir etkisi olabilece\u011fini buldu.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21776465\" target=\"_blank\" rel=\"noreferrer noopener\">Ba\u015fka bir \u00e7al\u0131\u015fma,<\/a>\u00a0kuru eriklerde bulunan \u00e7\u00f6z\u00fcn\u00fcr lifin kolesterol seviyelerini d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilece\u011fini bildirdi.<\/p>\n<h2><a>8. Kan bas\u0131nc\u0131n\u0131n d\u00fc\u015fmesini<\/a><\/h2>\n<p>Bilim adamlar\u0131, kuru erik yemenin ve kuru erik suyu i\u00e7menin kan bas\u0131nc\u0131y\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azaltabilece\u011fini g\u00f6stermi\u015ftir. \u00d6rne\u011fin,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21409897\" target=\"_blank\" rel=\"noreferrer noopener\">2010<\/a>\u00a0y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada, g\u00fcnl\u00fck kuru erik verilen gruplarda kan bas\u0131nc\u0131n\u0131n d\u00fc\u015f\u00fcr\u00fcld\u00fc\u011f\u00fc bildirilmi\u015ftir.<\/p>\n<h2><a>9. \u0130\u015ftah\u0131 azaltmaya yard\u0131mc\u0131 olur<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/315\/315340\/prunes-are-nutritious.jpg\" alt=\"\" \/><\/figure>\n<p>Kuru erik kilonuzu y\u00f6netmenize yard\u0131mc\u0131 olabilir. Bunu seni daha uzun s\u00fcre tok tutarak yap\u0131yorlar. Bunun nedeni muhtemelen iki y\u00f6nl\u00fcd\u00fcr.<\/p>\n<p>\u0130lk olarak, kuru erik bol miktarda\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/2364\" target=\"_blank\" rel=\"noreferrer noopener\">lif<\/a>, sindirimi yava\u015ft\u0131r. Daha yava\u015f sindirim, i\u015ftah\u0131n\u0131z\u0131n daha uzun s\u00fcre memnun kalmas\u0131 anlam\u0131na gelir.<\/p>\n<p>\u0130kincisi, kuru erik d\u00fc\u015f\u00fck glisemik indekse sahiptir. Bu, kan\u0131n\u0131zdaki glikoz (\u015feker) seviyelerini yava\u015f\u00e7a y\u00fckselttikleri anlam\u0131na gelir. Bu k\u0131smen y\u00fcksek miktarda sorbitol, yava\u015f emilim oran\u0131na sahip bir \u015feker alkol\u00fc nedeniyle olabilir. Glisemik indeksi y\u00fcksek g\u0131dalar\u0131n neden olabilece\u011fi kan \u015fekeri seviyenizdeki ani art\u0131\u015flardan ka\u00e7\u0131nmak i\u015ftah\u0131n\u0131z\u0131 uzak tutmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20206217\" target=\"_blank\" rel=\"noreferrer noopener\">2009<\/a>\u00a0y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada, kurutulmu\u015f erikleri at\u0131\u015ft\u0131rmal\u0131k olarak yemenin a\u00e7l\u0131\u011f\u0131 az ya\u011fl\u0131 bir kurabiyeden daha uzun s\u00fcre bast\u0131rabilece\u011fi bulunmu\u015ftur. Kilo verme program\u0131ndaysan\u0131z, diyetinize kuru erik eklemeyi d\u00fc\u015f\u00fcnebilirsiniz.<\/p>\n<h2><a>10. Amfizeme kar\u015f\u0131 korur<\/a><\/h2>\n<p>Amfizem de dahil olmak \u00fczere kronik obstr\u00fcktif akci\u011fer hastal\u0131\u011f\u0131 (KOAH), nefes almada soruna yol a\u00e7an kronik bir akci\u011fer hastal\u0131\u011f\u0131d\u0131r. Birden fazla neden vard\u0131r, ancak sigara i\u00e7mek her ikisinin de en yayg\u0131n do\u011frudan nedenidir.<\/p>\n<p><a href=\"http:\/\/err.ersjournals.com\/content\/14\/94\/12\" target=\"_blank\" rel=\"noreferrer noopener\">2005<\/a>\u00a0y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada akci\u011fer sa\u011fl\u0131\u011f\u0131 ile antioksidanlar bak\u0131m\u0131ndan zengin bir diyet aras\u0131nda pozitif korelasyonlar oldu\u011fu ortaya kondu.\u00a0<a href=\"https:\/\/www.dovepress.com\/oxidative-stress-and-free-radicals-in-copd-ndash-implications-and-rele-peer-reviewed-article-COPD\" target=\"_blank\" rel=\"noreferrer noopener\">Daha yeni bir \u00e7al\u0131\u015fma,<\/a>\u00a0antioksidanlar da dahil olmak \u00fczere bitki polifenollerinin KOAH riskini azaltabilece\u011fini belirtmektedir.<\/p>\n<p>Kuru erik, sigara i\u00e7menin oksidasyonu n\u00f6tralize ederek neden oldu\u011fu hasarla sava\u015fabilen y\u00fcksek d\u00fczeyde antioksidan i\u00e7erir. Bu, amfizem, KOAH ve akci\u011fer kanseri olas\u0131l\u0131\u011f\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilir, ancak hi\u00e7bir \u00e7al\u0131\u015fma \u00f6zellikle akci\u011fer sa\u011fl\u0131\u011f\u0131 i\u00e7in kuru eriklere bakmad\u0131.<\/p>\n<h2><a>11. Kolon kanseri riskini azalt\u0131r<\/a><\/h2>\n<p>Kolon kanserini tespit etmek genellikle zordur, ancak agresif olabilir. Diyet kolon kanserini \u00f6nlemeye yard\u0131mc\u0131 olabilir ve ara\u015ft\u0131rmalar diyetinize kurutulmu\u015f erik eklemenin riskinizi azaltabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n<p>Texas A&amp;M \u00dcniversitesi ve Kuzey Carolina \u00dcniversitesi taraf\u0131ndan y\u00fcr\u00fct\u00fclen bir\u00a0<a href=\"http:\/\/today.agrilife.org\/2015\/09\/24\/plum-good-health-benefits\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00e7al\u0131\u015fma,<\/a>\u00a0kurutulmu\u015f erik yemenin kolon boyunca mikrobiyotay\u0131 (veya yararl\u0131 bakterileri) olumlu y\u00f6nde etkileyebilece\u011fini ve art\u0131rabilece\u011fini belirledi. Bu da kolon kanseri riskini azaltabilir.<\/p>\n<h2><a>Kuru erik ve kuru erik suyunun olas\u0131 yan etkileri<\/a><\/h2>\n<p>Lezzetli olmalar\u0131na ve bir\u00e7ok sa\u011fl\u0131k yararlar\u0131 olmas\u0131na ra\u011fmen, kuru erik ve kuru erik suyunun da birka\u00e7 olumsuz etkisi olabilir.<\/p>\n<h3>Sindirim \u00fczg\u00fcn<\/h3>\n<ul>\n<li><strong>Gaz ve \u015fi\u015fkinlik.<\/strong>\u00a0Kuru erik, gaz ve \u015fi\u015fkinli\u011fe neden olabilecek bir \u015feker olan sorbitol i\u00e7erir. Kuru eriklerde de bulunan lif, gaz ve \u015fi\u015fkinli\u011fe de neden olabilir.<\/li>\n<li><strong>\u0130shal.<\/strong>\u00a0Kuru erik, ishale neden olabilen veya k\u00f6t\u00fcle\u015febilen \u00e7\u00f6z\u00fcnmeyen lif i\u00e7erir.<\/li>\n<li><strong>Kab\u0131zl\u0131k.<\/strong>\u00a0Lif al\u0131m\u0131n\u0131z\u0131 art\u0131rd\u0131\u011f\u0131n\u0131zda, yeterli s\u0131v\u0131 i\u00e7mek \u00f6nemlidir. E\u011fer yapmazsan, kab\u0131z olabilirsin. Bu y\u00fczden diyetinize kuru erik eklerken bol su i\u00e7ti\u011finizden emin olun.<\/li>\n<\/ul>\n<p>Bu sorunlardan ka\u00e7\u0131nmak i\u00e7in, kuru erikleri yava\u015f\u00e7a diyetinize sok. Bu, sindirim sisteminize onlara uyum sa\u011flamas\u0131 i\u00e7in zaman verecektir ve gastrointestinal \u00fczg\u00fcn semptomlar\u0131 azalt\u0131lmal\u0131d\u0131r.<\/p>\n<h3>Kilo<\/h3>\n<p>Diyetinize kuru erik ve kuru erik suyu eklemek kilo kayb\u0131na yard\u0131mc\u0131 olabilirken, onlar\u0131 terk ederek t\u00fcketmek tam tersi bir etkiye sahip olabilir.<\/p>\n<p>Alt\u0131 pi\u015firmemi\u015f kuru erik (veya 57 g) porsiyon b\u00fcy\u00fckl\u00fc\u011f\u00fc 137 kalori ve 21,7 g \u015fekere sahiptir. 1 bardak kuru erik suyu yakla\u015f\u0131k 182 kaloriye sahiptir. Bu nedenle, g\u00fcn boyunca s\u0131k s\u0131k t\u00fcketirseniz birikebilecek bu g\u0131da maddelerindeki kalori ve \u015fekere dikkat etmelisiniz.<\/p>\n<h3>Belirli sa\u011fl\u0131k ko\u015fullar\u0131na etkisi<\/h3>\n<p>Doktorunuza kuru erik veya kuru erik suyunun sizin i\u00e7in uygun olup olmad\u0131\u011f\u0131n\u0131 sordu\u011funuzdan emin olun. Y\u00fcksek lifli yiyecek ve i\u00e7ecekler, \u00fclseratif kolit gibi baz\u0131 hastal\u0131klar\u0131 olan ki\u015filer \u00fczerinde olumsuz bir etkiye sahip olabilir.<\/p>\n<h3>Di\u011fer potansiyel yan etkiler ve bir uyar\u0131<\/h3>\n<p>Kuru erikler eser miktarda histamin i\u00e7erir, bu nedenle onlara kar\u015f\u0131 bir alerji geli\u015ftirmek m\u00fcmk\u00fcnd\u00fcr (nadir olsa da). Kuru erik veya meyve suyu t\u00fcketti\u011finizi d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz alerji semptomlar\u0131 ya\u015farsan\u0131z, kuru erik yemeyi veya kuru erik suyu i\u00e7meyi b\u0131rak\u0131n ve bir doktora dan\u0131\u015f\u0131n.<\/p>\n<p>Kurutma i\u015flemi ile kurutular \u00e7ok k\u00fc\u00e7\u00fck izlerde akrilamid olarak bilinen bir kimyasal olu\u015fturur. Patates cipsi ve patates k\u0131zartmas\u0131 gibi g\u0131dalarda \u00e7ok daha y\u00fcksek konsantrasyonlarda bulunan bu kimyasal,\u00a0<a href=\"https:\/\/www.cancer.gov\/about-cancer\/causes-prevention\/risk\/diet\/acrylamide-fact-sheet\" target=\"_blank\" rel=\"noreferrer noopener\">Ulusal Kanser Enstit\u00fcs\u00fc<\/a>taraf\u0131ndan kanserojen olarak kabul edilir.<\/p>\n<p>B\u00fct\u00fcn, taze yiyeceklerle dolu bir diyet yerseniz, kuru erik suyundan akrilamid bula\u015fma riski son derece d\u00fc\u015f\u00fckt\u00fcr (ancak sigara i\u00e7enler i\u00e7in daha y\u00fcksektir).<\/p>\n<p>Zaten ishal ya\u015f\u0131yorsan\u0131z kuru erik suyu i\u00e7memelisiniz.<\/p>\n<h2><a>Diyetinize daha fazla kuru erik ekleme<\/a><\/h2>\n<p>Kuru erik \u00e7ok say\u0131da sa\u011fl\u0131k yarar\u0131 ile birlikte gelir ve gerekli besinleri sunarken sindirimi art\u0131rabilir. Bununla birlikte, baz\u0131 insanlar kuru erikleri diyetlerine dahil etmekte zorlanabilirler.<\/p>\n<p>diyetinize kuru erik eklemenin baz\u0131 kolay yollar\u0131 \u015funlard\u0131r:<\/p>\n<ul>\n<li>At\u0131\u015ft\u0131rmal\u0131k olarak tek ba\u015f\u0131na ye.<\/li>\n<li>Kahvalt\u0131 yulaf ezmesinize kuru erik ekleyin.<\/li>\n<li>Sa\u011fl\u0131kl\u0131 bir iz kar\u0131\u015f\u0131m\u0131 i\u00e7in f\u0131nd\u0131k, kay\u0131s\u0131 gibi di\u011fer kuru meyveler ve bitter \u00e7ikolata cipsleri ile kar\u0131\u015ft\u0131r\u0131n.<\/li>\n<li>Unlu mamullere ekleyin.<\/li>\n<li>\u0130\u00e7ecekler veya smoothie&#8217;ler i\u00e7in kar\u0131\u015ft\u0131r\u0131n (veya kuru erik suyu kullan\u0131n).<\/li>\n<li>P\u00fcre kuru erik ve &#8220;budama ya\u011f\u0131&#8221; veya re\u00e7el olarak yiyin.<\/li>\n<li>Tuzlu bir g\u00fcvece ekleyin.<\/li>\n<\/ul>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.menmomhealth.com\/wp-content\/uploads\/2017\/04\/prune-juice-for-constipation-550x413.jpg\" alt=\"\" \/><\/figure>\n<p>Diyetinize kuru erik eklemek d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fczden \u00e7ok daha kolay ve e\u011flenceli olabilir. En iyi sonu\u00e7lar i\u00e7in, lif al\u0131m\u0131n\u0131z\u0131 kademeli olarak art\u0131rd\u0131\u011f\u0131n\u0131zdan ve yeterli su i\u00e7ti\u011finizden emin olun.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>genel bak\u0131\u015f Susuz\u00a0kalmak organlar\u0131n\u0131z\u0131 koruman\u0131n harika bir yoludur ve ayn\u0131 zamanda sa\u011fl\u0131kl\u0131 cildin s\u0131rlar\u0131ndan biridir. G\u00fcnde \u00f6nerilen sekiz bardak su [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12964,"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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