{"id":12967,"date":"2022-12-30T17:13:40","date_gmt":"2022-12-30T17:13:40","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12967"},"modified":"2022-12-30T17:13:42","modified_gmt":"2022-12-30T17:13:42","slug":"how-many-prunes-do-you-need-to-eat-to-start-building-bone","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-many-prunes-do-you-need-to-eat-to-start-building-bone\/","title":{"rendered":"KEMIK OLU\u015eTURMAYA BA\u015eLAMAK I\u00c7IN KA\u00c7 KURU ERIK YEMENIZ GEREKIR?"},"content":{"rendered":"<\/p>\n

G\u00fcnde ka\u00e7 kuru erik kemik in\u015fa etme yarar\u0131 sa\u011flad\u0131\u011f\u0131na gelince, alt\u0131 resmen yeni sihirli say\u0131d\u0131r. Yak\u0131n zamanda yay\u0131nlanan klinik \u00e7al\u0131\u015fma, daha \u00f6nce bildirdi\u011fim \u00f6n sonu\u00e7lar\u0131 do\u011fruluyor – ve g\u00fcnl\u00fck beslenmemizde yeterli kuru erik almay\u0131 ger\u00e7ek bir olas\u0131l\u0131k haline getiriyor!<\/p>\n

\"\"<\/figure>\n

\u0130\u015fte kuru erik i\u00e7eren iki harika garnit\u00fcr tarifi ile birlikte \u00e7al\u0131\u015fma bulgular\u0131 hakk\u0131nda daha fazla bilgi:<\/p>\n

Net bulgular: kuru erik kemiklere iyi gider<\/h2>\n
\"\"<\/figure>\n

Ara\u015ft\u0131rmac\u0131lar, 60’l\u0131 ya\u015flar\u0131n sonunda \/ 70’li ya\u015flar\u0131n ba\u015f\u0131nda osteopeni oldu\u011fu belirlenen 48 kad\u0131ndan olu\u015fan 6 ayl\u0131k bir deneme y\u00fcr\u00fctt\u00fcler, bu deneyde 16 kat\u0131l\u0131mc\u0131 50 g veya kabaca 6 kuru erik yedi, 16 ki\u015fi 100 g veya 9-10 kuru erik yedi ve geri kalan 16’s\u0131 bir kontrol grubuydu ve bunun yerine kurutulmu\u015f elma yedi.<\/p>\n

Ara\u015ft\u0131rmac\u0131lar, kat\u0131l\u0131mc\u0131lar\u0131n kal\u00e7a, bel omurgas\u0131 ve ulnadaki (forem) kemik mineral yo\u011funlu\u011funu \u00f6l\u00e7t\u00fcler ve \u00e7al\u0131\u015fman\u0131n ba\u015flang\u0131c\u0131nda ve 3 ay 6 ay sonra kandaki belirli kemik sa\u011fl\u0131\u011f\u0131 g\u00f6stergelerini incelediler. Ayr\u0131ca, D vitamini durumu, kalsiyum al\u0131m\u0131, egzersiz ve genel beslenme gibi kemik sa\u011fl\u0131\u011f\u0131n\u0131 etkileyen di\u011fer t\u00fcm potansiyel fakt\u00f6rleri hesaba katmak i\u00e7in kat\u0131l\u0131mc\u0131lar\u0131n besin al\u0131m\u0131n\u0131 analiz ettiler.<\/p>\n

Elma yeme kontrol grubunda BMD de\u011fi\u015fmeden veya azalarak kald\u0131. Ancak kuru erik yemi\u015f her iki kad\u0131n grubunda omurga kemik yo\u011funlu\u011fu artarken, forem ve kal\u00e7a BMD ayn\u0131 kald\u0131. 100 g kuru erik yiyenler, omur BMD’sinde 50 g’l\u0131k gruba g\u00f6re biraz daha fazla art\u0131\u015f ya\u015fad\u0131lar, ancak iki grup aras\u0131ndaki fark \u00f6nemli de\u011fildi – ve her iki grupta da (ancak kontrol de\u011fil), tarta diren\u00e7li asit fosfataz (TRAP-5b) ad\u0131 verilen belirli bir kemik resorpsiyon belirteci \u00e7al\u0131\u015fmaya 3 ay ve 6 ayda \u00f6nemli \u00f6l\u00e7\u00fcde daha d\u00fc\u015f\u00fckt\u00fc. , her iki miktarda kuru erik yemenin kemik cirosu \u00fczerinde olumlu, uzun s\u00fcreli bir etkisi oldu\u011funu g\u00f6sterir.<\/p>\n

Bu bulgulara dayanarak, ara\u015ft\u0131rmac\u0131lar d\u00fc\u015f\u00fck kuru erik al\u0131m\u0131n\u0131n – 50 g veya 6 kuru erik – \u00e7o\u011fu kad\u0131n\u0131n faydalar\u0131n\u0131 elde etmesi i\u00e7in yeterli oldu\u011fu sonucuna vard\u0131lar.<\/p>\n

Kemik Sa\u011fl\u0131\u011f\u0131 \u0130\u00e7in Kuru Erik Tarifleri<\/h1>\n

\u015e\u00fckredilecek iki doyurucu kuru erik tarifi<\/h2>\n
\"\"<\/figure>\n

Kemik kaybediyorsan\u0131z ve kemik sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirmenin basit bir yolunu istiyorsan\u0131z, buradaki mesaj olduk\u00e7a basittir: her \u00f6\u011f\u00fcnde 2 kuru erik eklemeyi hedefleyin.
Alkali sebzelerin yan\u0131 s\u0131ra kuru erik i\u00e7eren bir\u00e7ok ilgin\u00e7 tarif vard\u0131r. \u0130\u015fte lezzetli olman\u0131n yan\u0131 s\u0131ra daha g\u00fc\u00e7l\u00fc kemikler in\u015fa etmenize yard\u0131mc\u0131 olan favorilerimden ikisi!<\/p>\n

Kuru erik ve antep f\u0131st\u0131\u011f\u0131 ile k\u0131y\u0131lm\u0131\u015f ayran kaba\u011f\u0131<\/strong><\/h2>\n
\"\"<\/figure>\n


Malzemeler<\/strong>1 orta boy ayran kaba\u011f\u0131 (1
1\/2 pound) 2 orta boy arpac\u0131k so\u011fan\u0131, son olarak do\u011franm\u0131\u015f<\/p>\n

1\/3 bardak kabuklu do\u011fal
Antep f\u0131st\u0131\u011f\u0131, kaba do\u011franm\u0131\u015f 3 b\u00fcy\u00fck kuru erik, kaba do\u011franm\u0131\u015f 2 yemek ka\u015f\u0131\u011f\u0131 tercih edilen pi\u015firme
ya\u011f\u0131 2 \u00e7ay ka\u015f\u0131\u011f\u0131 nane (ince k\u0131y\u0131lm\u0131\u015f taze veya kurutulmu\u015f)
1 ila 1 1\/2 yemek ka\u015f\u0131\u011f\u0131 taze limon suyu
Ko\u015fer\/ kaba tuz
Cayenne biber<\/p>\n

Haz\u0131rl\u0131k<\/strong>
Tereya\u011f\u0131 kaba\u011f\u0131n\u0131 soyun ve do\u011fray\u0131n (g\u0131da i\u015flemcisi t\u00fcp\u00fcne s\u0131\u011facak \u015fekilde boyutland\u0131r\u0131l\u0131r). G\u0131da i\u015flemcisi par\u00e7alama diskini kullanarak, kabak par\u00e7alay\u0131n (yakla\u015f\u0131k 3 1\/2 bardak). Pi\u015firme ya\u011f\u0131n\u0131 b\u00fcy\u00fck bir tavada orta ate\u015fte s\u0131cak olana kadar \u0131s\u0131t\u0131n. Arpac\u0131k so\u011fan\u0131 ekleyin ve kar\u0131\u015ft\u0131rarak 1 dakika pi\u015firin. K\u0131y\u0131lm\u0131\u015f kabak ekleyin, \u0131s\u0131y\u0131 orta y\u00fckse\u011fe getirin ve kabak p\u00fcre gibi yumu\u015fayana kadar kar\u0131\u015ft\u0131rarak 3 dakika pi\u015firin. Antep f\u0131st\u0131\u011f\u0131, kuru erik, nane ve limon suyunu kar\u0131\u015ft\u0131r\u0131n. Tad\u0131na bakmak i\u00e7in tuz ve k\u0131rm\u0131z\u0131 biber ekleyin. Servis eder 6.<\/p>\n

Tuzlu kuru erik dolmas\u0131<\/strong><\/h2>\n

Malzemeler
<\/strong>2 yemek ka\u015f\u0131\u011f\u0131
zeytinya\u011f\u0131 3 b\u00fcy\u00fck p\u0131rasa (sadece beyaz ve soluk ye\u015fil par\u00e7alar), 1 in\u00e7 par\u00e7alar halinde kesilmi\u015f (4 bardak)
1 1\/4 bardak
do\u011franm\u0131\u015f kereviz 1 \u00e7orba ka\u015f\u0131\u011f\u0131 k\u0131y\u0131lm\u0131\u015f sar\u0131msak
2 Granny Smith elma, soyulmu\u015f ve 1\/2 in\u00e7 k\u00fcpler
halinde kesilmi\u015f 10 ons \u00e7ukurlu kuru erik, 1\/2 in\u00e7 par\u00e7alar<\/p>\n

halinde do\u011franm\u0131\u015f 1\/2 bardak \u015feri veya vermut (veya alkolden ka\u00e7\u0131nmak i\u00e7in \u0131l\u0131k su)
6 bardak (1\/2 in\u00e7) beyaz ekmek k\u00fcpleri (yumu\u015fak \u0130talyan veya Frans\u0131z ekme\u011fi) 2 b\u00fcy\u00fck yumurta, kar\u0131\u015ft\u0131rmak i\u00e7in d\u00f6v\u00fclm\u00fc\u015f 2 \u00e7ay ka\u015f\u0131\u011f\u0131 ufalanm\u0131\u015f kurutulmu\u015f ada\u00e7ay\u0131 1 \u00e7ay ka\u015f\u0131\u011f\u0131 do\u011franm\u0131\u015f kekik 1\/2 su barda\u011f\u0131 do\u011franm\u0131\u015f d\u00fcz yaprakl\u0131 maydanoz B\u00fcy\u00fck \u00e7imdik \u00f6\u011f\u00fct\u00fclm\u00fc\u015f karanfil B\u00fcy\u00fck \u00e7imdiklenmi\u015f hindistan cevizi 1 su barda\u011f\u0131 (+\/-) s\u0131\u011f\u0131r eti, tavuk veya sebze suyu Ko\u015fer tuzu tatmak i\u00e7in Taze \u00f6\u011f\u00fct\u00fclm\u00fc\u015f karabiber<\/p>\n

Haz\u0131rl\u0131k
<\/strong>Ekmek k\u00fcplerini 15 dakika boyunca 350 derecede k\u0131zart\u0131n (veya kurumas\u0131 i\u00e7in bir gecede a\u00e7\u0131kta b\u0131rak\u0131n). Budamalar\u0131 bir gecede (veya en az 2 saat) \u015feri (veya vermut) i\u00e7inde bekletin. P\u0131rasa ve kerevizi yumu\u015fayana kadar soteleyin (yakla\u015f\u0131k 10 dakika). Sar\u0131msak ekleyin, 2 dakika daha soteleyin. Elma ekleyin ve yumu\u015fayana kadar pi\u015firmeye devam edin (yakla\u015f\u0131k 10 dakika daha). Kar\u0131\u015f\u0131ma
kuru erik ve \u0131slatma s\u0131v\u0131s\u0131 ekleyin B\u00fcy\u00fck kapta yumurta, ada\u00e7ay\u0131, kekik, maydanoz, karanfil ve hindistan cevizi birle\u015ftirir, e\u015fit olarak birle\u015fene kadar \u00e7\u0131rp\u0131n. P\u0131rasa ve kuru erik kar\u0131\u015f\u0131m\u0131na yumurta kar\u0131\u015f\u0131m\u0131 ekleyin, k\u0131zarm\u0131\u015f ekmek k\u00fcpleriyle hafif\u00e7e birle\u015ftirin. Gerekirse kar\u0131\u015f\u0131m\u0131 nemlendirmek i\u00e7in et suyu kullan\u0131n. Doldurma kar\u0131\u015f\u0131m\u0131n\u0131 b\u00fcy\u00fck bir f\u0131r\u0131n kab\u0131na yerle\u015ftirin ve 350 derecede yakla\u015f\u0131k 40 dakika ila 1 saat f\u0131r\u0131nda pi\u015firin.<\/p>\n

Doldurma varyasyonlar\u0131:
<\/strong>Daha doyurucu bir dolma yapmak i\u00e7in 3\/4 pound \u00f6\u011f\u00fct\u00fclm\u00fc\u015f domuz eti veya tatl\u0131 \u0130talyan sosisi (kovanlar \u00e7\u0131kar\u0131ld\u0131) ve son pi\u015firmeden \u00f6nce doldurma kar\u0131\u015f\u0131m\u0131na ekleyin.<\/p>\n

Kavrulmu\u015f kestane de bu tarife harika bir katk\u0131 sa\u011flar (ister kendi kavurun ister haz\u0131rlanm\u0131\u015f olanlar\u0131 kullan\u0131n). Yakla\u015f\u0131k 10 oz kullanman\u0131z\u0131 ve f\u0131nd\u0131klar\u0131 yar\u0131ya indirmeyi veya \u00e7eyrekleye kadar kullanman\u0131z\u0131 \u00f6neririm.<\/p>\n

Ekmek k\u00fcpleri i\u00e7in m\u0131s\u0131r ekme\u011finin ikame etmesi, bu tarife ilgin\u00e7 bir doku ve derinlik kazand\u0131racakt\u0131r.<\/p>\n

Glutensiz ekmek k\u00fcplerinin ikamesiyle glutensiz yeterince kolayd\u0131r.<\/p>\n

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

G\u00fcnde ka\u00e7 kuru erik kemik in\u015fa etme yarar\u0131 sa\u011flad\u0131\u011f\u0131na gelince, alt\u0131 resmen yeni sihirli say\u0131d\u0131r. Yak\u0131n zamanda yay\u0131nlanan klinik \u00e7al\u0131\u015fma, […]<\/p>\n","protected":false},"author":2,"featured_media":12968,"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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