{"id":16276,"date":"2024-11-14T00:00:33","date_gmt":"2024-11-14T00:00:33","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16276"},"modified":"2024-11-14T14:07:38","modified_gmt":"2024-11-14T14:07:38","slug":"probiotics-and-prebiotics-whats-the-difference","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/probiotics-and-prebiotics-whats-the-difference\/","title":{"rendered":"PROBIYOTIKLER VE PREBIYOTIKLER: FARK NEDIR?"},"content":{"rendered":"\n<p><strong>Probiyotikler&nbsp;<\/strong>ve&nbsp;<strong>prebiyotikler&nbsp;<\/strong>bug\u00fcnlerde beslenmede olduk\u00e7a b\u00fcy\u00fck konular. Yine de benzer g\u00f6r\u00fcnseler de, ikisi sa\u011fl\u0131\u011f\u0131n\u0131zda farkl\u0131 roller oynar.<\/p>\n\n\n\n<p>Pr<strong>o<\/strong>biyotikler faydal\u0131 bakterilerdir ve pr<strong>e<\/strong>biyotikler bu bakteriler i\u00e7in besindir. \u0130kisi hakk\u0131nda bilmeniz gerekenleri a\u00e7\u0131klayaca\u011f\u0131z.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Probiyotikler ve prebiyotikler nelerdir?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/09\/oats-oatmeal-banana-berries-1200x628-facebook-1200x628.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Hem prebiyotikler hem de probiyotikler insan sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemlidir. Ancak, farkl\u0131 rollere sahiptirler:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Probiyotikler.<\/strong>&nbsp;Bunlar baz\u0131 g\u0131dalarda veya takviyelerde bulunan canl\u0131 bakterilerdir. \u00c7ok say\u0131da sa\u011fl\u0131k yarar\u0131 sa\u011flayabilirler.<\/li><li><strong>Prebiyotikler.<\/strong>&nbsp;Bu maddeler, insanlar\u0131n sindiremeyece\u011fi karbonhidrat t\u00fcrlerinden (\u00e7o\u011funlukla lif) gelir. Ba\u011f\u0131rsaklar\u0131n\u0131zdaki faydal\u0131 bakteriler bu lifi yer.<\/li><\/ul>\n\n\n\n<p>Toplu olarak ba\u011f\u0131rsak floras\u0131 veya ba\u011f\u0131rsak mikrobiyotas\u0131 olarak adland\u0131r\u0131lan ba\u011f\u0131rsak bakterileri v\u00fccutta bir\u00e7ok \u00f6nemli i\u015flevi yerine getirir.<\/p>\n\n\n\n<p>Hem probiyotik hem de prebiyotiklerin dengeli miktarda beslenmesi, ba\u011f\u0131rsak mikrobiyotan\u0131z\u0131 sa\u011fl\u0131kl\u0131 tutmak i\u00e7in bu bakterilerin do\u011fru dengesine sahip olman\u0131z\u0131 sa\u011flamaya yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET:<\/strong><\/p><p>Probiyotikler, baz\u0131 g\u0131dalarda veya takviyelerde bulunan faydal\u0131 bakterilerdir. Prebiyotikler, sindirim sistemindeki dost bakterileri besleyen lif t\u00fcrleridir.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Ba\u011f\u0131rsak bakterileri neden faydal\u0131d\u0131r?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/nulivscience.com\/application\/files\/6915\/5924\/8289\/Bacteria-Gut-Health.svg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Sindirim sisteminizdeki iyi bakteriler zararl\u0131 bakteri ve mantarlardan korunman\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p>Ba\u011f\u0131rsaktaki bakteriler \u00fczerinde&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3983973\/\" target=\"_blank\">2013&#8217;te yap\u0131lan<\/a>&nbsp;bir \u00e7al\u0131\u015fma, bu iyi bakteri t\u00fcr\u00fcn\u00fcn \u00e7ok \u00e7e\u015fitlisinin ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u015flevlerine yard\u0131mc\u0131 olabilece\u011fini, depresyon semptomlar\u0131n\u0131 iyile\u015ftirebilece\u011fini ve di\u011fer faydalar\u0131n yan\u0131 s\u0131ra obezitenin giderilmesine yard\u0131mc\u0131 olabilece\u011fini do\u011frulamamaktad\u0131r.<\/p>\n\n\n\n<p>Ek olarak, ba\u011f\u0131rsak bakterilerinizin baz\u0131lar\u0131 K vitamini ve k\u0131sa zincirli ya\u011f asitleri olu\u015fturur.<\/p>\n\n\n\n<p>K\u0131sa zincirli ya\u011f asitleri kolonu kaplayan h\u00fccrelerin ana besin kayna\u011f\u0131d\u0131r. Zararl\u0131 maddeleri, vir\u00fcsleri ve bakterileri uzak tutmaya yard\u0131mc\u0131 olan g\u00fc\u00e7l\u00fc bir ba\u011f\u0131rsak bariyerini te\u015fvik ederler. Bu ayn\u0131 zamanda iltihab\u0131 azaltmaya yard\u0131mc\u0131 olur ve kanser riskini azaltma potansiyeline sahip olabilir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET:<\/strong><\/p><p>Ba\u011f\u0131rsak bakterileri \u00e7e\u015fitli biyolojik g\u00f6revlere yard\u0131mc\u0131d\u0131r. Ayr\u0131ca sindirim sisteminizi kaplayan h\u00fccrelere \u00f6nemli beslenme sa\u011flarlar.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Yiyecekler ba\u011f\u0131rsak mikrobiyotas\u0131n\u0131 nas\u0131l etkiler?<\/h2>\n\n\n\n<p>Yedi\u011finiz yiyecekler iyi ve k\u00f6t\u00fc ba\u011f\u0131rsak bakterilerinin dengesinde \u00f6nemli bir rol oynar.<\/p>\n\n\n\n<p>\u00d6rne\u011fin, y\u00fcksek \u015fekerli ve y\u00fcksek ya\u011fl\u0131 bir diyet ba\u011f\u0131rsak bakterilerini olumsuz y\u00f6nde etkiler ve ins\u00fclin direncine ve di\u011fer ko\u015fullara katk\u0131da bulunabilir.<\/p>\n\n\n\n<p>D\u00fczenli olarak yanl\u0131\u015f bakterileri besledikten sonra, bunu yapmalar\u0131n\u0131 \u00f6nlemek i\u00e7in \u00e7ok fazla yararl\u0131 bakteri olmadan daha h\u0131zl\u0131 b\u00fcy\u00fcyebilir ve daha kolay kolonile\u015febilir.<\/p>\n\n\n\n<p>Zararl\u0131 bakteriler ve daha az sa\u011fl\u0131kl\u0131 ba\u011f\u0131rsak floras\u0131 da daha y\u00fcksek v\u00fccut kitle indeksi (VK\u0130) ile ili\u015fkilendirilmi\u015ftir.<\/p>\n\n\n\n<p>Ek olarak, pestisitlerle tedavi edilen g\u0131dalar\u0131n ba\u011f\u0131rsak bakterileri \u00fczerinde olumsuz etkileri olabilir, ancak bunu do\u011frulamak i\u00e7in daha fazla ara\u015ft\u0131rmaya ihtiya\u00e7 vard\u0131r.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015fmalar ayr\u0131ca antibiyotiklerin \u00f6zellikle \u00e7ocukluk ve ergenlik d\u00f6neminde al\u0131nd\u0131\u011f\u0131nda belirli bakteri t\u00fcrlerinde kal\u0131c\u0131 de\u011fi\u015fikliklere neden olabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n\n\n\n<p>Antibiyotik kullan\u0131m\u0131 \u00e7ok yayg\u0131n oldu\u011fu i\u00e7in, ara\u015ft\u0131rmac\u0131lar \u015fimdi bunun insanlar\u0131n daha sonraki ya\u015famlar\u0131nda sa\u011fl\u0131k sorunlar\u0131na nas\u0131l neden olabilece\u011fini inceliyorlar.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET:<\/strong><\/p><p>Yedi\u011finiz yiyecekler ba\u011f\u0131rsak bakterilerini etkiler. Kimyasal kal\u0131nt\u0131lar ve antibiyotikler de ba\u011f\u0131rsak bakterilerindeki dengeyi bozabilir.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Hangi yiyecekler prebiyotiktir?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img.freepik.com\/free-vector\/prebiotic-products-sources-these-bacteria-nutrient-rich-food_341076-61.jpg?size=626&amp;ext=jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>D\u0131\u015far\u0131 \u00e7\u0131k\u0131p pahal\u0131 prebiyotik takviyeleri sat\u0131n almadan \u00f6nce, bir\u00e7ok yiyece\u011fin do\u011fal olarak bunlar\u0131 i\u00e7erdi\u011fini unutmay\u0131n.<\/p>\n\n\n\n<p>Bunun nedeni, prebiyotiklerin sebzelerde, meyvelerde ve baklagillerde bulunan lif t\u00fcrleri olmas\u0131d\u0131r.<\/p>\n\n\n\n<p>\u0130nsanlar bu t\u00fcr lifleri sindiremezler, ancak iyi ba\u011f\u0131rsak bakterileriniz onlar\u0131 sindirebilir.<\/p>\n\n\n\n<p>Prebiyotik lif bak\u0131m\u0131ndan y\u00fcksek g\u0131dalar \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>baklagiller, fasulye ve bezelye<\/li><li>yulaf<\/li><li>muz<\/li><li>\u00e7ilek<\/li><li>Kud\u00fcs enginarlar\u0131 (normal enginarla ayn\u0131 de\u011fildir)<\/li><li>ku\u015fkonmaz<\/li><li>karahindiba ye\u015fillikleri<\/li><li>sar\u0131msak<\/li><li>p\u0131rasa<\/li><li>so\u011fan<\/li><\/ul>\n\n\n\n<p>\u0130yi ba\u011f\u0131rsak bakterilerinizin prebiyotik lifle yapt\u0131\u011f\u0131 \u015feylerden biri, onu b\u00fctirat ad\u0131 verilen k\u0131sa zincirli bir ya\u011f asidine d\u00f6n\u00fc\u015ft\u00fcrmektir.<\/p>\n\n\n\n<p>\u00c7al\u0131\u015fmalar, kolondaki b\u00fctirat \u00fcretiminin yeterli prebiyotik lif al\u0131m\u0131 olmadan s\u00fcrd\u00fcr\u00fclemeyece\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET:<\/strong><\/p><p>Prebiyotikler, insanlar\u0131n sindiremedi\u011fi, ancak ba\u011f\u0131rsak bakterilerinizin sindirebilece\u011fi lif t\u00fcrleridir. Bu lif t\u00fcrleri, sa\u011fl\u0131kl\u0131 sindirimi ve ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonunu destekleyen bakterilere besin sa\u011flar.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Hangi yiyecekler probiyotiktir?<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/vietnamtimes.org.vn\/stores\/news_dataimages\/vietnamfriendshipcomvn\/042019\/28\/10\/13-great-probiotic-foods-you-should-be-eating-18-.5301.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Yo\u011furt gibi do\u011fal olarak yararl\u0131 bakteriler i\u00e7eren bir\u00e7ok probiyotik g\u0131da da vard\u0131r.<\/p>\n\n\n\n<p>Canl\u0131 k\u00fclt\u00fcrlere sahip y\u00fcksek kaliteli, sade bir yo\u011furt, yararl\u0131 bakteriler eklemek istiyorsan\u0131z diyetinize harika bir katk\u0131 olabilir.<\/p>\n\n\n\n<p>Fermente g\u0131dalar, g\u0131dada do\u011fal olarak olu\u015fan \u015feker veya lif \u00fczerinde geli\u015fen yararl\u0131 bakteriler i\u00e7erdikleri i\u00e7in ba\u015fka bir harika se\u00e7enektir.<\/p>\n\n\n\n<p>Fermente g\u0131dalara \u00f6rnek olarak \u015funlar verilebilir:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>sauerkraut<\/li><li>kimchi<\/li><li>kombucha \u00e7ay\u0131<\/li><li>kefir (s\u00fct ve nondairy)<\/li><li>baz\u0131 tur\u015fu t\u00fcrleri (past\u00f6rize edilmemi\u015f)<\/li><li>di\u011fer salamura sebzeler (past\u00f6rize edilmemi\u015f)<\/li><\/ul>\n\n\n\n<p>Probiyotik yararlar\u0131 i\u00e7in fermente yiyecekler yiyecekseniz, past\u00f6rize edilmediklerinden emin olun, \u00e7\u00fcnk\u00fc bu i\u015flem bakterileri \u00f6ld\u00fcr\u00fcr.<\/p>\n\n\n\n<p>Bu yiyeceklerden baz\u0131lar\u0131 da sinbiyotik olarak kabul edilebilir, \u00e7\u00fcnk\u00fc hem yararl\u0131 bakteriler hem de bakterilerin beslenmesi i\u00e7in prebiyotik bir lif kayna\u011f\u0131 i\u00e7erirler.<\/p>\n\n\n\n<p>Sinbiyotik g\u0131dalara baz\u0131 \u00f6rnekler peynir, kefir ve lahana tur\u015fusudur.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET:<\/strong><\/p><p>Probiyotik g\u0131dalar do\u011fal olarak yararl\u0131 bakteriler i\u00e7erir. Bu yiyeceklerin \u00e7o\u011fu evde yap\u0131labilir veya bir markette sat\u0131n al\u0131nabilir.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">Probiyotik takviyesi almal\u0131 m\u0131y\u0131m?<\/h2>\n\n\n\n<p>Probiyotik takviyeleri, canl\u0131 faydal\u0131 bakteriler veya maya i\u00e7eren haplar, tozlar veya s\u0131v\u0131lard\u0131r.<\/p>\n\n\n\n<p>\u00c7ok pop\u00fcler ve bulmas\u0131 kolay, ancak hepsi paran\u0131za de\u011fmez. Hepsi ayn\u0131 bakteri t\u00fcrlerine veya ayn\u0131 konsantrasyonlara sahip de\u011fildir. Ayr\u0131ca piyasada hi\u00e7bir etkinlik kan\u0131t\u0131 olmadan iddialarda bulunarak bir\u00e7ok \u00fcr\u00fcn vard\u0131r.<\/p>\n\n\n\n<p>Ayr\u0131ca genellikle bakterilerin yemesi i\u00e7in lifli besin kaynaklar\u0131yla birlikte gelmezler, bu da birileri bu yiyecekleri yemezse etkinliklerini engelleyebilir.<\/p>\n\n\n\n<p>Baz\u0131 probiyotik takviyeleri, bakterileri daha iyi etkiler i\u00e7in kal\u0131n ba\u011f\u0131rsa\u011f\u0131n\u0131za kadar ta\u015f\u0131mak i\u00e7in tasarlanm\u0131\u015ft\u0131r, di\u011ferleri ise muhtemelen mide asidinizi ge\u00e7mez.<\/p>\n\n\n\n<p>Probiyotik almamas\u0131 gereken veya k\u00fc\u00e7\u00fck ba\u011f\u0131rsak bakteriyel b\u00fcy\u00fcmesi (SIBO) olan veya takviyedeki bile\u015fenlere duyarl\u0131 insanlar gibi k\u00f6t\u00fcle\u015fen semptomlarla kar\u015f\u0131la\u015fabilecek baz\u0131 bireyler vard\u0131r.<\/p>\n\n\n\n<p>Bununla birlikte, do\u011fru probiyotik su\u015flar\u0131 baz\u0131 insanlar i\u00e7in inan\u0131lmaz derecede faydal\u0131 olabilir. Gerinim t\u00fcr\u00fcne, \u00fcr\u00fcn form\u00fcl\u00fcne, \u00fcr\u00fcn\u00fcn kalitesine ve depolamaya ba\u011fl\u0131d\u0131r. .<\/p>\n\n\n\n<p>T\u00fcm takviyelerde oldu\u011fu gibi, probiyotikler hakk\u0131nda bilgili bir sa\u011fl\u0131k uzman\u0131na dan\u0131\u015fmak isteyebilirsiniz.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>\u00d6ZET:<\/strong><\/p><p>Probiyotik takviyeleri, insan ba\u011f\u0131rsa\u011f\u0131n\u0131 \u00e7ok \u00f6zel bakteri t\u00fcrleri sunmak i\u00e7in tasarlanm\u0131\u015ft\u0131r. Bununla birlikte, t\u00fcm probiyotik takviyeleri ayn\u0131 kalitede de\u011fildir veya ayn\u0131 miktarda bakteri i\u00e7ermez.<\/p><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\">S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/homebase.org\/media\/ProPri.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>Ba\u011f\u0131rsak bakterilerinizi dengeli tutmak sa\u011fl\u0131\u011f\u0131n bir\u00e7ok y\u00f6n\u00fc i\u00e7in \u00f6nemlidir.<\/p>\n\n\n\n<p>Bunu yapmak i\u00e7in, iyi ve k\u00f6t\u00fc ba\u011f\u0131rsak bakterileri aras\u0131ndaki en ideal dengeyi desteklemeye yard\u0131mc\u0131 olacaklar\u0131 i\u00e7in hem prebiyotik hem de probiyotik yiyeceklerden bol miktarda yiyin.<\/p>\n\n\n\n<p>Her birinin do\u011fru miktarda yedi\u011finden emin olmak i\u00e7in sa\u011fl\u0131k uzman\u0131n\u0131zla konu\u015fun. A\u015f\u0131r\u0131ya ka\u00e7man\u0131z veya yan etkileri olmas\u0131 m\u00fcmk\u00fcnd\u00fcr.<\/p>\n\n\n\n<p>Bir ekten yararlan\u0131p yararlanamayaca\u011f\u0131n\u0131z\u0131 g\u00f6rmek i\u00e7in, Probiyotiklerin potansiyel olarak yard\u0131mc\u0131 olabilece\u011fi kan\u0131ta dayal\u0131 ko\u015fullar\u0131n&nbsp;<a rel=\"noreferrer noopener\" href=\"http:\/\/www.worldgastroenterology.org\/UserFiles\/file\/guidelines\/probiotics-and-prebiotics-english-2017.pdf\" target=\"_blank\">D\u00fcnya Gastroenteroloji \u00d6rg\u00fct\u00fc K\u00fcresel Y\u00f6nergeleri<\/a>&nbsp;listesine g\u00f6z at\u0131n. Ayr\u0131ca \u00f6neriler de i\u00e7erir.<\/p>\n\n\n\n<p>Herhangi bir takviyenin etiketlerini dikkatlice okudu\u011funuzdan ve sa\u011fl\u0131k hizmeti sa\u011flay\u0131c\u0131n\u0131zla herhangi bir soru ve \u00f6neriyi tart\u0131\u015ft\u0131\u011f\u0131n\u0131zdan emin olun.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Probiyotikler&nbsp;ve&nbsp;prebiyotikler&nbsp;bug\u00fcnlerde beslenmede olduk\u00e7a b\u00fcy\u00fck konular. Yine de benzer g\u00f6r\u00fcnseler de, ikisi sa\u011fl\u0131\u011f\u0131n\u0131zda farkl\u0131 roller oynar. Probiyotikler faydal\u0131 bakterilerdir ve prebiyotikler 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