{"id":14136,"date":"2025-05-02T00:00:05","date_gmt":"2025-05-02T00:00:05","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14136"},"modified":"2025-05-02T07:40:08","modified_gmt":"2025-05-02T07:40:08","slug":"health-benefits-of-peanuts-2","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/health-benefits-of-peanuts-2\/","title":{"rendered":"YER FISTI\u011eININ SA\u011eLI\u011eA FAYDALARI"},"content":{"rendered":"<\/p>\n
\"Peanut<\/figure>\n

Genellikle s\u0131k\u0131c\u0131 bir g\u0131da maddesi olarak reddedilen m\u00fctevaz\u0131 yer f\u0131st\u0131\u011f\u0131n\u0131n tahmin edebilece\u011finden daha fazla kullan\u0131m\u0131 vard\u0131r. Yayg\u0131n olarak\u00a0bilinen groundnut<\/strong>veya \u0130ngiltere’de maymun somunu, yer f\u0131st\u0131\u011f\u0131 asl\u0131nda tohumlar\u0131 ve ondan \u00e7\u0131kar\u0131lan ya\u011f i\u00e7in yeti\u015ftirilen bir baklagildir. Bu nedenle, yeralt\u0131nda yeti\u015fen bir ya\u011f mahsul\u00fc olarak da bilinir.\u00a0Yer f\u0131st\u0131\u011f\u0131n\u0131n faydalar\u0131<\/strong>hakk\u0131nda daha fazla bilgi edinmek i\u00e7in okumaya devam edin.<\/p>\n

https:\/\/www.youtube.com\/embed\/mg9UCR2ceSE Yer f\u0131st\u0131\u011f\u0131, \u00e7ift\u00e7ilerin k\u00f6klerinin nod\u00fcllerinde simbiyotik azot sabitleme bakterileri ta\u015f\u0131d\u0131klar\u0131 i\u00e7in genellikle mahsul rotasyon d\u00f6ng\u00fcs\u00fc s\u0131ras\u0131nda kulland\u0131klar\u0131 de\u011ferli\u00fcr\u00fcnlerdir.<\/strong>\u00a0Nitrojeni d\u00fczeltme yetene\u011fi, yer f\u0131st\u0131\u011f\u0131n\u0131n daha azot i\u00e7eren g\u00fcbre gerektirdi\u011finden kolayca yeti\u015ftirilebilece\u011fi anlam\u0131na gelir ve mahsul ayn\u0131 zamanda\u00a0toprak verimlili\u011fini artt\u0131r\u0131r.<\/strong><\/p>\n

Bir yer f\u0131st\u0131\u011f\u0131 ikiye b\u00f6l\u00fcnd\u00fc\u011f\u00fcnde, a\u015fa\u011f\u0131dakileri i\u00e7eren \u00e7e\u015fitli par\u00e7alar\u0131 g\u00f6sterir: Kabuk veya kirle temas eden d\u0131\u015f kaplama; Cotyledons (iki) bu ana yenilebilir k\u0131s\u0131md\u0131r; Yenilebilir k\u0131sm\u0131n kahverengi ka\u011f\u0131t benzeri bir kaplamas\u0131 olan tohum kat; Radik veya kokilendon dibindeki embriyonik k\u00f6k; T\u00fcl veya radik \u00fcst k\u0131sm\u0131ndan \u00e7\u0131kan embriyonik s\u00fcrg\u00fcn.<\/p>\n

\"Peanuts<\/figure>\n

Yer f\u0131st\u0131\u011f\u0131 G\u00fcneydo\u011fu Asya’da ve ayr\u0131ca mutfa\u011f\u0131n bir par\u00e7as\u0131 olarak Hint alt k\u0131tas\u0131nda yayg\u0131n olarak kullan\u0131lmaktad\u0131r. Genellikle Malezya, Vietnam ve Endonezya’da baharatl\u0131 bir sos ve tayland’da pop\u00fcler olan tatl\u0131 bir sos olarak kullan\u0131l\u0131rlar.<\/p>\n

Hindistan’da,\u00a0yer f\u0131st\u0131\u011f\u0131 kavrulur<\/strong>\u00a0ve genellikle at\u0131\u015ft\u0131rmal\u0131k olarak t\u00fcketilir, \u00f6zellikle k\u0131\u015f aylar\u0131nda, \u00e7\u00fcnk\u00fc y\u00fcksek protein i\u00e7eri\u011fi v\u00fccudu s\u0131cak tutmaya yard\u0131mc\u0131 olur. Ayr\u0131ca sa\u011fl\u0131kl\u0131 bir\u00a0tatl\u0131 at\u0131\u015ft\u0131rmal\u0131k<\/strong>olan chikki yapmak i\u00e7in jaggery ile kar\u0131\u015ft\u0131r\u0131l\u0131rlar. \u00c7o\u011funlukla g\u0131da preparatlar\u0131nda kullan\u0131l\u0131rken, kilo vermek veya bu kiloyu izlemek istiyorsan\u0131z, yer f\u0131st\u0131\u011f\u0131 en sa\u011fl\u0131kl\u0131 diyet kaynaklar\u0131ndan biridir.<\/p>\n

\"Peanuts<\/figure>\n

1. Y\u00fcksek Protein
Kayna\u011f\u0131 2. Y\u00fcksek Sa\u011fl\u0131kl\u0131 Ya\u011f
Kayna\u011f\u0131 3. Vitamin ve Mineral bak\u0131m\u0131ndan
zengin 4. Safra Kesesi
Ta\u015flar\u0131n\u0131 \u00d6nler 5. \u0130nme
Riskini Azalt\u0131r 6. Alzheimer ve Ya\u015fa Ba\u011fl\u0131 Bili\u015fsel
D\u00fc\u015f\u00fc\u015fe Kar\u015f\u0131 Korunma 7. Yer f\u0131st\u0131\u011f\u0131n\u0131n faydalar\u0131: SSS<\/em><\/p>\n

Y\u00fcksek Protein Kayna\u011f\u0131<\/strong><\/h2>\n
\"Benefits<\/figure>\n

\u00c7al\u0131\u015fmalar, az miktarda f\u0131nd\u0131k at\u0131\u015ft\u0131rman\u0131n\u00a0kilo kayb\u0131na yard\u0131mc\u0131<\/strong>oldu\u011funu g\u00f6stermektedir Y\u00fcksek miktarda bitki bazl\u0131 protein i\u00e7erdi\u011finden. 100 gms’lik bir porsiyon, bir ki\u015finin g\u00fcnl\u00fck protein ihtiyac\u0131n\u0131n yakla\u015f\u0131k yar\u0131s\u0131 olan 25,8 gms protein sunar. Yeti\u015fkinler i\u00e7in \u00f6nerilen g\u00fcnl\u00fck \u00f6denek (RDA) kad\u0131nlar i\u00e7in 46 gms ve erkekler i\u00e7in 56 gm’dir.<\/p>\n

Yer f\u0131st\u0131\u011f\u0131 da faydal\u0131 bir\u00a0protein kayna\u011f\u0131d\u0131r<\/strong>\u00d6zellikle vejetaryenler i\u00e7in \u00e7\u00fcnk\u00fc genellikle bir dizi protein kayna\u011f\u0131 se\u00e7ene\u011finden yararlanamazlar. Protein h\u00fccre onar\u0131m\u0131 i\u00e7in gereklidir.<\/p>\n

\u0130pucu:\u00a0Ayr\u0131nt\u0131l\u0131 bir yemek yapman\u0131n sak\u0131ncas\u0131na girmek istemiyorsan\u0131z, ak\u015famlar\u0131 \u00fczerlerinde biraz f\u0131st\u0131k ve at\u0131\u015ft\u0131rmal\u0131k kavurun.<\/em>
<\/strong><\/p>\n

\"Peanuts<\/figure>\n

Y\u00fcksek Sa\u011fl\u0131kl\u0131 Ya\u011f Kayna\u011f\u0131<\/strong><\/h2>\n
\"Benefits<\/figure>\n

Yer f\u0131st\u0131\u011f\u0131n\u0131n kilo al\u0131m\u0131na yol a\u00e7t\u0131\u011f\u0131n\u0131n<\/strong>yayg\u0131n efsanesinin aksine Kalp i\u00e7in iyi olmayan, yer f\u0131st\u0131\u011f\u0131 asl\u0131nda mucize i\u015f\u00e7ilerdir. Sa\u011fl\u0131kl\u0131 bir kalbe yard\u0131mc\u0131 olan tekli doymam\u0131\u015f ya\u011flar bak\u0131m\u0131ndan zengindirler. 22 konuya odaklanan bir \u00e7al\u0131\u015fma, yer f\u0131st\u0131\u011f\u0131 ve\u00a0f\u0131st\u0131k ezmesi<\/strong>\u00a0bak\u0131m\u0131ndan zengin bir diyetin, bir bireyin g\u00fcnl\u00fck en az 3600 kalori t\u00fcketti\u011fi ortalama Amerikan diyeti ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda\u00a0kardiyovask\u00fcler hastal\u0131k riskini<\/strong>\u00a0neredeyse y\u00fczde 21 azaltt\u0131\u011f\u0131n\u0131 belirtti. \u0130pucu:\u00a0F\u0131st\u0131k ezmeli sandvi\u00e7<\/strong>yap\u0131n, birka\u00e7 dilim muz kesin ve ekleyin
ve sa\u011fl\u0131kl\u0131 bir kahvalt\u0131n\u0131n tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/em>
<\/strong><\/p>\n

\"Benefits<\/figure>\n

Vitamin ve Mineral bak\u0131m\u0131ndan zengin<\/strong><\/h2>\n
\"Benefits<\/figure>\n

Tekli doymam\u0131\u015f ya\u011f i\u00e7eri\u011fine ek olarak, yer f\u0131st\u0131\u011f\u0131 da kalp sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen zengin bir vitamin ve mineral\u00a0kayna\u011f\u0131d\u0131r.<\/strong>\u00a0Yer f\u0131st\u0131\u011f\u0131nda bulunan ana vitamin ve mineraller \u015funlard\u0131r:<\/p>\n

Biotin:<\/strong>\u00a0Suda \u00e7\u00f6z\u00fcnen bir vitamin olan ve B vitamini ailesinin bir par\u00e7as\u0131 olan zengin bir biotin kayna\u011f\u0131d\u0131rlar. V\u00fccudun g\u00fcnl\u00fck aktiviteleri s\u00fcrd\u00fcrmek i\u00e7in baz\u0131 vitamin ve mineralleri enerjiye d\u00f6n\u00fc\u015ft\u00fcrmek i\u00e7in biyotin gerekir. Biotin ayr\u0131ca\u00a0sa\u00e7,<\/strong>t\u0131rnak ve cilt sa\u011fl\u0131\u011f\u0131 korumak i\u00e7in \u00f6nemlidir. Bu hamilelik s\u0131ras\u0131nda kad\u0131nlar i\u00e7in de \u00f6nemlidir.<\/p>\n

Bak\u0131r:<\/strong>\u00a0\u00c7al\u0131\u015fmalar v\u00fccuttaki bak\u0131r eksikli\u011finin kalp sa\u011fl\u0131\u011f\u0131n\u0131 etkiledi\u011fini g\u00f6stermektedir.
Niasin:<\/strong>\u00a0B3 vitamini olarak da adland\u0131r\u0131l\u0131r ve kalp hastal\u0131klar\u0131n\u0131 d\u00fc\u015f\u00fcrmekle ilgilidir.
Folat:<\/strong>\u00a0Bu, demir emiliminde yard\u0131mc\u0131 olan ve\u00a0anemiden muzdarip<\/strong>olanlar i\u00e7in yararl\u0131 olan B9 vitamini veya folik asit olarak da bilinir.
Manganez:<\/strong>\u00a0Bu element metabolizmaya yard\u0131mc\u0131 olan kimyasal bir i\u015flemi aktive etmek i\u00e7in \u00f6nemlidir.
E vitamini:<\/strong>\u00a0Antioksidan \u00f6zelli\u011fi ile bilinen E vitamini cilt, sa\u00e7, g\u00f6rme ve sindirim i\u00e7in m\u00fckemmeldir.
Tiamin:<\/strong>\u00a0Bu B1 vitamini olarak da bilinir. H\u00fccrelerin karbonhidrat\u0131 enerjiye d\u00f6n\u00fc\u015ft\u00fcrmesine yard\u0131mc\u0131 olur ve kalbi, kaslar\u0131 ve sinir sistemini sa\u011fl\u0131kl\u0131 tutar.
Fosfor:<\/strong>\u00a0Fosfor v\u00fccut dokular\u0131n\u0131n b\u00fcy\u00fcmesi ve bak\u0131m\u0131 i\u00e7in gereklidir. Ayr\u0131ca g\u00fc\u00e7l\u00fc kemik ve di\u015flerin olu\u015fumuna yard\u0131mc\u0131 olur.
Magnezyum:<\/strong>\u00a0Bu mineral sinir ve kas\u00a0fonksiyonlar\u0131n\u0131n<\/strong>korunmas\u0131na yard\u0131mc\u0131 olur ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir.<\/p>\n

\u0130pucu:<\/strong>\u00a0Bir mikserde birka\u00e7 f\u0131st\u0131k \u00f6\u011f\u00fct\u00fcn ve s\u00fcslemek ve malzemelerdeki \u00e7\u0131t\u0131rt\u0131y\u0131 korumak i\u00e7in salatalar\u0131n \u00fczerine serpin.<\/em><\/p>\n

\"Peanuts:<\/figure>\n

Safra Kesesi Ta\u015flar\u0131n\u0131 \u00d6nler<\/strong><\/h2>\n

ABD’de Hem\u015firelerin Sa\u011fl\u0131k \u00c7al\u0131\u015fmas\u0131 taraf\u0131ndan y\u00fcr\u00fct\u00fclen bir \u00e7al\u0131\u015fma, her hafta en az 1\u00a0ons f\u0131st\u0131k<\/strong>\u00a0veya f\u0131st\u0131k ezmesi t\u00fcketenlerin safra ta\u015f\u0131 geli\u015ftirme riskinin y\u00fczde 25 daha d\u00fc\u015f\u00fck oldu\u011fu 80.000’den fazla kad\u0131ndan yirmi y\u0131l boyunca toplanan verileri g\u00f6stermektedir. Bu olduk\u00e7a basittir, \u00e7\u00fcnk\u00fc bir salataya, at\u0131\u015ft\u0131rmal\u0131k olarak veya yiyecekleri canland\u0131rmak i\u00e7in bir \u00e7e\u015fit sos i\u00e7ine yer f\u0131st\u0131\u011f\u0131 dahil edilebilir. Yer f\u0131st\u0131\u011f\u0131 bu konuda yard\u0131mc\u0131 olabiliyoruz \u00e7\u00fcnk\u00fc safra ta\u015flar\u0131n\u0131n \u00e7o\u011fu\u00a0kolesterolden olu\u015fuyor<\/strong>ve yer f\u0131st\u0131\u011f\u0131 etkisini azaltmaya yard\u0131mc\u0131 oluyor.<\/p>\n

\u0130pucu: At\u0131\u015ft\u0131rmal\u0131klarla tad\u0131n\u0131 \u00e7\u0131karabilece\u011finiz bir macun, sos veya sos yapmak i\u00e7in f\u0131st\u0131klar\u0131 bir kar\u0131\u015ft\u0131r\u0131c\u0131da \u00f6\u011f\u00fct\u00fcn.
<\/strong>Bu \u015fekilde d\u00fczenli f\u0131nd\u0131k kayna\u011f\u0131n\u0131z\u0131 elde etmeyi sa\u011flayacaks\u0131n\u0131z.<\/em><\/p>\n

\u0130nme Riskini Azalt\u0131r<\/strong><\/h2>\n
\"Benefits<\/figure>\n

Yer f\u0131st\u0131\u011f\u0131 ayr\u0131ca, k\u0131rm\u0131z\u0131 \u00fcz\u00fcmlerde ve kalbe iyi gelen\u00a0k\u0131rm\u0131z\u0131 \u015farapta<\/strong>bulunana benzer fenolik bir antioksidan olan resveratrol i\u00e7erir. Ara\u015ft\u0131rmac\u0131lar, Frans\u0131zlar\u0131n az ya\u011fl\u0131 bir diyet t\u00fcketmemelerinin nedeni muhtemelen bu oldu\u011funu, daha b\u00fcy\u00fck Avrupa n\u00fcfusu g\u00fcnl\u00fck daha fazla sigara i\u00e7se de, Amerikal\u0131lara k\u0131yasla kardiyovask\u00fcler hastal\u0131k riskine daha az e\u011filimli olduklar\u0131n\u0131 s\u00f6yl\u00fcyorlar. Tar\u0131m ve G\u0131da Kimyas\u0131 Dergisi’nde yay\u0131nlanan hayvanlar \u00fczerinde yap\u0131lan \u00e7al\u0131\u015fmalarda, resveratrol (kat\u0131 g\u0131da olarak de\u011fil, intraven\u00f6z formda uygulan\u0131r), beyne kan ak\u0131\u015f\u0131n\u0131 y\u00fczde 30’a kadar\u00a0iyile\u015ftirdi\u011fi<\/strong>\u00a0ve b\u00f6ylece\u00a0inme riskini<\/strong>azaltt\u0131\u011f\u0131 bulunmu\u015ftur.<\/p>\n

\u0130pucu:\u00a0Bo\u011faz\u0131n\u0131z\u0131 tahri\u015f ediyorsa t\u00fcketmeden \u00f6nce tohum kat\u0131n\u0131 veya yer f\u0131st\u0131\u011f\u0131n\u0131n kahverengi ka\u011f\u0131t benzeri kaplamas\u0131n\u0131 \u00e7\u0131karabilirsiniz.<\/em>
<\/strong><\/p>\n

Alzheimer ve Ya\u015fa Ba\u011fl\u0131 Bili\u015fsel D\u00fc\u015f\u00fc\u015fe Kar\u015f\u0131 Korunma<\/strong><\/h2>\n

N\u00f6roloji, N\u00f6ro\u015firurji ve Psikiyatri Dergisi’nde yay\u0131nlanan ara\u015ft\u0131rma,\u00a0d\u00fczenli yer f\u0131st\u0131\u011f\u0131 t\u00fcketiminin<\/strong>\u00a065 ya\u015f ve \u00fczeri bireylerde Alzheimer ve ya\u015fa ba\u011fl\u0131 bili\u015fsel bozukluk\u00a0riskini<\/strong>azaltt\u0131\u011f\u0131na i\u015faret ediyor. G\u00fcnl\u00fck olarak yer f\u0131st\u0131\u011f\u0131ndan yakla\u015f\u0131k 22 mg niasin alanlar\u0131n, g\u00fcnde sadece 13 mg almaya g\u00f6re Alzheimer hastal\u0131\u011f\u0131na yakalanma olas\u0131l\u0131\u011f\u0131n\u0131n y\u00fczde 70 daha az oldu\u011funu belirtmektedir.<\/p>\n

Yer f\u0131st\u0131\u011f\u0131n\u0131n faydalar\u0131: SSS<\/h2>\n

Q. Yer f\u0131st\u0131\u011f\u0131 t\u00fcketti\u011fimde a\u015f\u0131r\u0131ya ka\u00e7t\u0131ysam sa\u011fl\u0131kla ilgili endi\u015feler nelerdir?<\/strong><\/h3>\n

A.<\/strong>\u00a0\u00c7ok fazla yan etkisi olmasa da, yer f\u0131st\u0131\u011f\u0131 bazen aflatoksin zehirlenmesi ad\u0131 verilen bir duruma yol a\u00e7abilir. Bu, yer f\u0131st\u0131\u011f\u0131 bazen aflatoksin \u00fcreten Aspergillus flavus ad\u0131 verilen bir k\u00fcf t\u00fcr\u00fcyle binildi\u011finde olur. Bu, hastan\u0131n i\u015ftahs\u0131zl\u0131k ve sar\u0131l\u0131k kayb\u0131ndan etkilenmesine neden olabilir ve bu da karaci\u011fere zarar verebilir. \u00c7ok \u015fey yer f\u0131st\u0131\u011f\u0131n\u0131n nas\u0131l depoland\u0131\u011f\u0131na ba\u011fl\u0131d\u0131r ve nemli ve tropikal ko\u015fullarda \u015fiddetli olabilir. Her zaman yer f\u0131st\u0131\u011f\u0131n\u0131 nemden uzak, serin ve kuru bir yerde saklad\u0131\u011f\u0131n\u0131zdan emin olun.<\/p>\n

\"Avoiding<\/figure>\n

Q. Yer f\u0131st\u0131\u011f\u0131 alerjisi nedir ve nas\u0131l \u00f6nlenebilir?<\/strong><\/h3>\n

A.<\/strong>Yer f\u0131st\u0131\u011f\u0131 alerjisi<\/strong>\u00a0yayg\u0131nd\u0131r ve bir bireyin sistemi bu f\u0131nd\u0131klarda bulunan belirli elementlerle ba\u015fa \u00e7\u0131kamad\u0131\u011f\u0131nda bir yan\u0131t olarak kendini g\u00f6sterebilir. A\u015f\u0131r\u0131 duyarl\u0131 bir yan\u0131tt\u0131r ve baz\u0131 insanlar i\u00e7in, g\u0131da preparatlar\u0131ndaki bu f\u0131nd\u0131klar\u0131n en k\u00fc\u00e7\u00fc\u011f\u00fc bile bu reaksiyona neden olabilir. Semptomlar genellikle kusma, mide a\u011fr\u0131s\u0131, \u015fi\u015fmi\u015f dudaklar, g\u00f6z kapaklar\u0131 ve solunum sorunlar\u0131na yol a\u00e7an bo\u011faz aras\u0131nda de\u011fi\u015febilir. Baz\u0131 a\u011f\u0131r vakalarda, g\u00f6\u011f\u00fcs t\u0131kan\u0131kl\u0131\u011f\u0131 derhal ele al\u0131nmazsa da \u00f6l\u00fcmc\u00fcl olabilir. Yer f\u0131st\u0131\u011f\u0131 t\u00fckettikten sonra bu t\u00fcr semptomlar ya\u015fad\u0131ysan\u0131z, doktorunuza dan\u0131\u015f\u0131n ve bunlar\u0131 i\u00e7eren t\u00fcm yer f\u0131st\u0131\u011f\u0131 ve \u00fcr\u00fcnlerden ka\u00e7\u0131n\u0131n.<\/p>\n

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

Genellikle s\u0131k\u0131c\u0131 bir g\u0131da maddesi olarak reddedilen m\u00fctevaz\u0131 yer f\u0131st\u0131\u011f\u0131n\u0131n tahmin edebilece\u011finden daha fazla kullan\u0131m\u0131 vard\u0131r. Yayg\u0131n olarak\u00a0bilinen groundnutveya \u0130ngiltere’de 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