{"id":17391,"date":"2024-05-18T00:00:55","date_gmt":"2024-05-18T00:00:55","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17391"},"modified":"2024-05-18T17:10:56","modified_gmt":"2024-05-18T17:10:56","slug":"incredible-effects-of-eating-kiwi-every-day-says-dietitian","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/incredible-effects-of-eating-kiwi-every-day-says-dietitian\/","title":{"rendered":"Her G\u00fcn Kivi Yemenin \u0130nan\u0131lmaz Etkileri, Diyetisyen Diyor"},"content":{"rendered":"<p>Bu k\u00fc\u00e7\u00fcmsenmi\u015f meyve sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in harikalar yaratabilir.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/04\/eating-kiwi.jpg?quality=82&amp;strip=1&amp;w=800\" alt=\"\"\/><\/figure> <p>Kivi meyvesi genellikle bir &#8220;s\u00fcper g\u0131da&#8221; olarak kabul edilmez, ancak asl\u0131nda, \u00f6nemli vitamin ve minerallerle dolu ve sa\u011fl\u0131\u011f\u0131n\u0131z \u00fczerinde \u00e7ok olumlu bir etkiye sahip olabilecek bir meyvedir. Bu kahverengi bulan\u0131k meyveler, i\u00e7inde ye\u015fil etli tatl\u0131 ve hafif keskin bir tada sahiptir.&nbsp;<\/p> <p>Kivi, lif, C vitamini, folat, bak\u0131r, potasyum, antioksidanlar, E vitamini ve K vitamini gibi bir dizi besin maddesine sahiptir. Cilt ve tohumlar yenilebilir, ancak bir\u00e7ok insan bulan\u0131k dokusu nedeniyle soymay\u0131 tercih eder.\u00a0<\/p> <p><strong>Kivi Meyvesinin Besin De\u011feri<\/strong><\/p> <p><strong>\u0130\u015fte 100g \u00e7i\u011f kivi meyvesinin beslenme profili:<\/strong><\/p> <ul class=\"wp-block-list\"><li>61 calories<\/li><li>0.5 g fat<\/li><li>3 mg sodium<\/li><li>15 g carbohydrates<\/li><li>9 g sugar<\/li><li>3g dietary fiber\u00a0<\/li><li>1.1g protein<\/li><\/ul> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"965\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2022\/12\/kiwi-1024x965.jpg\" alt=\"\" class=\"wp-image-17392\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2022\/12\/kiwi-1024x965.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2022\/12\/kiwi-300x283.jpg 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2022\/12\/kiwi-768x724.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2022\/12\/kiwi.jpg 1080w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <p><strong>Kivi Meyvesinin Kan\u0131tlanm\u0131\u015f Sa\u011fl\u0131k Yararlar\u0131<\/strong><\/p> <p>Neden kivi meyvesi yemeniz gerekti\u011fine ve sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 nas\u0131l etkileyebilece\u011fine bakal\u0131m:<\/p> <h2 class=\"wp-block-heading\">Kivi antioksidanlar bak\u0131m\u0131ndan zengindir<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2022\/04\/chopped-kiwi.jpg?resize=800,586&amp;quality=82&amp;strip=all\" alt=\"\"\/><\/figure> <p>Antioksidanlar, oksidatif stresin neden oldu\u011fu ve kronik hastal\u0131klara yakalanma riskinizi art\u0131ran v\u00fccudunuzdaki serbest radikallerle m\u00fccadelede \u00f6nemli bir rol oynar. Antioksidanlar bak\u0131m\u0131ndan zengin g\u0131dalar v\u00fccudunuzu korumak ve sa\u011fl\u0131kl\u0131 tutmak i\u00e7in gereklidir.<\/p> <p>Kiviler&nbsp;<a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/www.medicalnewstoday.com\/articles\/271232#:~:text=Kiwis%20are%20a%20good%20source,during%20metabolism%20and%20other%20processes.\">a rich source<\/a>&nbsp;C vitamini, kolin, lutein ve zeaksantin, serbest radikalleri \u00f6nlemek i\u00e7in bilinen her t\u00fcrl\u00fc antioksidan.<\/p> <p>&#8220;Rich in antioxidants and vitamins, this yummy green fruit can support heart health, digestion, immune health, and even sleep,&#8221;.<\/p> <h2 class=\"wp-block-heading\"><strong>Kivi Meyvesi Kan\u0131n P\u0131ht\u0131la\u015fmas\u0131n\u0131 \u00d6nler<\/strong><\/h2> <p>Kivilerin kan\u0131n p\u0131ht\u0131la\u015fmas\u0131n\u0131 \u00f6nledi\u011fi ve kandaki ya\u011f miktar\u0131n\u0131 azaltarak kan bas\u0131nc\u0131n\u0131 y\u00f6netti\u011fi bulunmu\u015ftur. Bunun kan kolesterol seviyelerini olumsuz etkilemeden ger\u00e7ekle\u015fti\u011fi bulunmu\u015ftur.<\/p> <p>Aspirin genellikle kardiyovask\u00fcler olaylardan korunmak i\u00e7in \u00f6nerilen ila\u00e7t\u0131r. Bununla birlikte, Aspirin GI kanal\u0131nda iltihaplanma ve \u00fclserlere neden olabilir.&nbsp;<\/p> <p>\u00c7al\u0131\u015fmalar, g\u00fcnde 2 ila 3 kivi meyvesi t\u00fcketmenin, kan\u0131 inceltmeye ve bir s\u00fcre boyunca kalp sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 olmak i\u00e7in g\u00fcnl\u00fck aspirinin yerini alabilece\u011fini g\u00f6stermektedir.<\/p> <h2 class=\"wp-block-heading\">Kivi C vitamini ile patl\u0131yor<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/img.freepik.com\/free-photo\/dried-homemade-kiwi-fruit-with-fresh-kiwi_114579-35038.jpg\" alt=\"\"\/><\/figure> <p>C vitamini, kivilerin zengin oldu\u011fu belirli bir antioksidan olup, k\u00fc\u00e7\u00fck bir meyve ba\u015f\u0131na 64 mikrogram ile zengindir. \u0130ki kivi dilimleyin ve g\u00fcn i\u00e7in fazlas\u0131yla yeterli C vitaminine sahip olacaks\u0131n\u0131z.<\/p> <p>&#8220;Kiwi contains more than 200% of the daily value for the antioxidant vitamin C making it a perfect food for immune health,&#8221;.<\/p> <p>C vitamini sadece antioksidan \u00f6zellikleri i\u00e7in de\u011fil, suda \u00e7\u00f6z\u00fcnen bu vitamin ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 ve hatta cildinizi geli\u015ftirmek i\u00e7in \u00f6nemlidir.<\/p> <h2 class=\"wp-block-heading\"><strong>Kivi Meyvesi Ast\u0131ma Yard\u0131mc\u0131 Olabilir<\/strong><\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.stylecraze.com\/wp-content\/uploads\/2013\/12\/Help-Improve-Lung-Function-In-People-With-Asthma.jpg\" alt=\"\"\/><\/figure> <p>Ast\u0131m zay\u0131flat\u0131c\u0131 olabilir. H\u0131\u015f\u0131lt\u0131 ve nefes darl\u0131\u011f\u0131, bu durumla ilgili en yayg\u0131n semptomlardan baz\u0131lar\u0131d\u0131r.<\/p> <p>Kivide y\u00fcksek miktarda C vitamini ve antioksidanlar\u0131n varl\u0131\u011f\u0131, ast\u0131m semptomlar\u0131n\u0131 kontrol etmeye yard\u0131mc\u0131 olabilir.<\/p> <p>Bir \u00e7al\u0131\u015fma, d\u00fczenli olarak kivi t\u00fcketenlerde akci\u011fer fonksiyonunun iyile\u015fti\u011fini g\u00f6stermi\u015ftir.\u00a0<\/p> <h2 class=\"wp-block-heading\">Kiviler lifle doludur<\/h2> <p>&#8220;The fiber in kiwi makes it a good addition to promote heart health, digestive health, and prevent constipation,&#8221;.<\/p> <p><a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/fdc.nal.usda.gov\/\">A single kiwi contains<\/a>\u00a0Bir g\u00fcnde ihtiyac\u0131n\u0131z olan miktar\u0131n% 6 ila% 8&#8217;i olan 2 gram lif. G\u00f6re\u00a0<a rel=\"noreferrer noopener\" target=\"_blank\" href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/01.cir.95.12.2701\">American Heart Association<\/a>G\u00fcnde en az 25 ila 30 gram lif almak, sa\u011fl\u0131k ve hastal\u0131k riskinizi azaltmak i\u00e7in \u00e7ok \u00f6nemlidir.<\/p> <p>Kivi, iyi miktarda diyet lifi i\u00e7erir ve bu da sindirimi iyile\u015ftirmek i\u00e7in faydal\u0131d\u0131r. Lif i\u00e7eri\u011finin yan\u0131 s\u0131ra, kivi ayr\u0131ca ba\u011f\u0131rsaktaki proteinleri etkili bir \u015fekilde par\u00e7alayabilen aktinik bir enzim i\u00e7erir.<\/p> <p>B\u00fcy\u00fck bir yemek yedikten sonra, bir kivi yemeniz \u00f6nerilir, \u00e7\u00fcnk\u00fc genellikle \u015fi\u015fkinli\u011fe neden olabilecek et ve bal\u0131ktan sert proteinlerin par\u00e7alanmas\u0131na yard\u0131mc\u0131 olabilir.<\/p> <p>Kivi ayr\u0131ca yava\u015f bir sindirim sistemine yard\u0131mc\u0131 olabilecek hafif bir m\u00fcshil etkisine sahiptir.\u00a0<\/p> <h2 class=\"wp-block-heading\">Kivi \u015fa\u015f\u0131rt\u0131c\u0131 derecede y\u00fcksek bir folat kayna\u011f\u0131d\u0131r<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.zespri.com\/content\/dam\/zespri\/uk\/blog\/masthead\/5-kiwifruit-meals-that-are-rich-in-folate-and-high-on-taste.jpg\" alt=\"\"\/><\/figure> <p>Folat, protein metabolizmas\u0131nda ve b\u00fcy\u00fcme s\u0131ras\u0131nda k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin \u00fcretilmesinde rol oynayan temel bir besin maddesi olan ve \u00f6zellikle hamile olan kad\u0131nlar i\u00e7in \u00f6nemli olan bir B vitaminidir (600 mikrogramda normalden daha fazla folata ihtiya\u00e7 duyarlar). Bir kivi 17 mikrogram folat i\u00e7erir, bu nedenle g\u00fcn i\u00e7in g\u00fcnl\u00fck de\u011ferinize yakla\u015fmak i\u00e7in birka\u00e7\u0131n\u0131 dilimleyin.<\/p> <p>Biraz yo\u011furt serpmek i\u00e7in biraz kivi dilimleyin, hatta bir meyve salatas\u0131nda veya g\u00fcn boyunca folat\u0131n\u0131za, lifinize ve C vitaminine girmek i\u00e7in bir sandvi\u00e7le basit bir tarafta tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/p> <h2 class=\"wp-block-heading\"><strong>Kivi Meyvesi Ba\u011f\u0131\u015f\u0131kl\u0131k Fonksiyonunu Destekler<\/strong><\/h2> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"976\" height=\"976\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2022\/12\/kiwi-vit-c.png\" alt=\"\" class=\"wp-image-17393\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2022\/12\/kiwi-vit-c.png 976w, https:\/\/fitolympia.com\/wp-content\/uploads\/2022\/12\/kiwi-vit-c-300x300.png 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2022\/12\/kiwi-vit-c-150x150.png 150w, https:\/\/fitolympia.com\/wp-content\/uploads\/2022\/12\/kiwi-vit-c-768x768.png 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2022\/12\/kiwi-vit-c-320x320.png 320w\" sizes=\"auto, (max-width: 976px) 100vw, 976px\" \/><\/figure> <p>C vitamini h\u00fccresel fonksiyon i\u00e7in \u00f6nemlidir ve h\u00fccreleri v\u00fccuttaki serbest radikal hasar\u0131ndan korur. Dokular\u0131n b\u00fcy\u00fcmesinden ve onar\u0131m\u0131ndan sorumludur ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in destek sa\u011flar.<\/p> <p>Kivideki y\u00fcksek C vitamini konsantrasyonu ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in harikalar yaratabilir.<\/p> <p>1 fincan ba\u015f\u0131na \u00f6nerilen C vitamini de\u011ferinizin% 103&#8217;\u00fcnde, kivi yemek, d\u00fczenli olarak yenildi\u011finde enfeksiyon, so\u011fuk alg\u0131nl\u0131\u011f\u0131 ve gribi etkili bir \u015fekilde \u00f6nleyebilir.\u00a0<\/p> <h2 class=\"wp-block-heading\"><strong>Kivi Meyvesi DNA Hasar\u0131n\u0131 Azalt\u0131r<\/strong><\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media.zenfs.com\/en\/galvanized\/3ed50f500aa46d6471fb5db068ea55d0\" alt=\"\"\/><\/figure> <p>Oksidatif stres, v\u00fccudunuzdaki serbest radikallerin ve antioksidanlar\u0131n dengesizli\u011fidir. Bu i\u015flem ayn\u0131 zamanda DNA&#8217;n\u0131n iplik\u00e7ik k\u0131r\u0131lmas\u0131na da neden olabilir. Bu, baz\u0131lar\u0131n\u0131n tespit edilmesi veya tedavi edilmesi zor olabilen sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abilir.&nbsp;<\/p> <p>Kivi meyvesi, oksidatif stresi azaltabilen antioksidanlar i\u00e7erir. \u0130nsanlar\u0131n h\u00fccrelerine peroksit ile zarar vererek test eden bir \u00e7al\u0131\u015fma, kivi ile takviye edilenlerin, peroksiti uygulad\u0131ktan sonra DNA&#8217;n\u0131n kendini onarma yetene\u011finin artt\u0131\u011f\u0131n\u0131 g\u00f6sterdi\u011fini g\u00f6sterdi. Bu, kivinin uzun s\u00fcreli kanserleri ve DNA hasar\u0131yla yak\u0131ndan ba\u011flant\u0131l\u0131 olan kolon kanseri gibi ya\u015fam tarz\u0131 hastal\u0131klar\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olabilece\u011fi anlam\u0131na gelir.\u00a0<\/p> <h2 class=\"wp-block-heading\"><strong>Kivi Meyvesi G\u00f6rme Kayb\u0131n\u0131 \u00d6nler<\/strong><\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.firstforwomen.com\/wp-content\/uploads\/sites\/2\/2020\/06\/kiwi-benefits.jpg?w=836\" alt=\"\"\/><\/figure> <p>Kivi, makula dejenerasyonunu ve nihayetinde g\u00f6rme kayb\u0131n\u0131 \u00f6nleyebilir. Kivi, zeaksantin ve lutein (veya &#8220;g\u00f6z vitamini&#8221;) i\u00e7erir.<\/p> <p>Bu iki bile\u015fik antioksidanlarla ayn\u0131 i\u015flevi g\u00f6r\u00fcr ve g\u00f6zleriniz i\u00e7in gerekli bir besin maddesi olan A vitamininin olu\u015fmas\u0131na yard\u0131mc\u0131 olur. Ayr\u0131ca retinalar\u0131m\u0131za zarar verebilecek a\u015f\u0131r\u0131 \u0131\u015f\u0131\u011f\u0131 emer ve g\u00f6z\u00fc katarakt ve di\u011fer g\u00f6zle ilgili hastal\u0131klardan korurlar.&nbsp;<\/p> <p>Sa\u011fl\u0131kl\u0131 bir sinir sistemi, en y\u00fcksek sinir konsantrasyonunu i\u00e7eren ve esasen g\u00f6z\u00fcn ileti\u015fim merkezi olan retinan\u0131z \u00fczerinde olumlu etkilere sahip olabilir.<\/p> <p>Kivi ayr\u0131ca sinir sistemini destekleyen ve bu nedenle g\u00f6zlerin sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015fmas\u0131n\u0131 destekleyen temel bir besin maddesi olan iyi miktarda bak\u0131r i\u00e7erir.&nbsp;&nbsp;<\/p> <h2 class=\"wp-block-heading\"><strong>Kivi Meyvesi Enflamasyonla Sava\u015f\u0131r<\/strong><\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.onlymyhealth.com\/\/imported\/images\/2022\/August\/23_Aug_2022\/mainkiwi.jpg\" alt=\"\"\/><\/figure> <p>Y\u00fcksek miktarda C vitamini de frenleyebilir\u00a0<strong>enflamasyon\u00a0<\/strong>v\u00fccutta enflamatuar bir tepkiye neden olabilecek serbest radikallere kar\u015f\u0131 sava\u015farak. Kivi y\u00fcksek konsantrasyonda C vitamini i\u00e7erdi\u011finden, d\u00fczenli olarak t\u00fcketildi\u011finde iltihab\u0131n iyile\u015fmesini destekleyebilir.\u00a0<\/p> <h2 class=\"wp-block-heading\"><strong>Kivi Meyvesi Cilt Sa\u011fl\u0131\u011f\u0131n\u0131 \u0130yile\u015ftirir<\/strong><\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn2.stylecraze.com\/wp-content\/uploads\/2012\/12\/10-Best-Kiwifruit-Face-Masks-You-Must-Try.jpg\" alt=\"\"\/><\/figure> <p>Kollajen, cildin yap\u0131s\u0131n\u0131 destekleyen ve kemikleri g\u00fc\u00e7lendiren temel bir besindir.<\/p> <p>Kivideki C vitamini, v\u00fccuttaki kollajenin sentezlenmesinde \u00f6nemli bir bile\u015fendir. Kivi yemek, cildinizin yap\u0131s\u0131n\u0131 desteklemeye ve nemli ve sa\u011fl\u0131kl\u0131 kalmas\u0131na yard\u0131mc\u0131 olabilir.<\/p> <p>Akne cildin iltihaplanmas\u0131d\u0131r ve y\u00fcz ve v\u00fccutta utan\u00e7 verici sivilcelere neden olabilir. Kivideki anti-enflamatuar \u00f6zellikler ve C vitamini akne ile u\u011fra\u015fanlar i\u00e7in faydal\u0131 olabilir ve g\u00f6zeneklerde sebum \u00fcretimini b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azaltabilir.<\/p> <p>Sadece aloe vera ile kar\u0131\u015ft\u0131r\u0131lm\u0131\u015f kivi ekstrakt\u0131n\u0131 cildinize uygulay\u0131n ve en iyi sonu\u00e7 i\u00e7in gece boyunca b\u0131rak\u0131n.<\/p> <h2 class=\"wp-block-heading\"><strong>Son<\/strong><\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.news18.com\/ibnlive\/uploads\/2021\/09\/kiwi.jpg\" alt=\"\"\/><\/figure> <p>Kivi, iltihapla sava\u015fabilen ve v\u00fccuttaki sindirimi art\u0131rabilen \u00f6zel bir enzim olan bromelain i\u00e7erir. Kivi kalorisi d\u00fc\u015f\u00fck, lif bak\u0131m\u0131ndan y\u00fcksektir ve protein sindirim enzimleri ve C vitamini i\u00e7erir, bu da kilo kayb\u0131n\u0131 etkili bir \u015fekilde te\u015fvik edebilece\u011fi anlam\u0131na gelir.\u00a0<\/p> <p>Kardiyovask\u00fcler ve sindirim sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirmek istiyorsan\u0131z 1 veya 2 kivi yemek harika bir fikirdir. Kivileri g\u00fcnl\u00fck bir smoothie veya k\u00fc\u00e7\u00fck bir at\u0131\u015ft\u0131rmal\u0131k ile diyetinize dahil edin ve sizi nas\u0131l olumlu y\u00f6nde etkiledi\u011fini izleyin.&nbsp;<\/p> ","protected":false},"excerpt":{"rendered":"<p>Bu k\u00fc\u00e7\u00fcmsenmi\u015f meyve sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in harikalar yaratabilir. Kivi meyvesi genellikle bir &#8220;s\u00fcper g\u0131da&#8221; olarak kabul edilmez, ancak asl\u0131nda, \u00f6nemli vitamin 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