{"id":3726,"date":"2023-08-29T16:17:13","date_gmt":"2023-08-29T16:17:13","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3726"},"modified":"2023-08-29T16:17:16","modified_gmt":"2023-08-29T16:17:16","slug":"15-foods-that-boost-the-immune-system","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/15-foods-that-boost-the-immune-system\/","title":{"rendered":"BA\u011eI\u015eIKLIK SISTEMINI G\u00dc\u00c7LENDIREN 15 YIYECEK"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:heading -->\n<h2><a>Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi g\u00fc\u00e7lendiriciler<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>V\u00fccudunuzun baz\u0131 g\u0131dalar beslenme ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7l\u00fc tutmaya yard\u0131mc\u0131 olabilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>E\u011fer so\u011fuk alg\u0131nl\u0131\u011f\u0131, grip ve di\u011fer enfeksiyonlar\u0131 \u00f6nlemek i\u00e7in yollar ar\u0131yorsan\u0131z, ilk ad\u0131m yerel bakkal bir ziyaret olmal\u0131d\u0131r. Bu 15 g\u00fc\u00e7l\u00fc ba\u011f\u0131\u015f\u0131kl\u0131k sistemi g\u00fc\u00e7lendiriciler i\u00e7erecek \u015fekilde yemek planlay\u0131n.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>\u00d6nemli bir not<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Hi\u00e7bir ek tedavi veya hastal\u0131\u011f\u0131 \u00f6nlemek olacakt\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>2019 coronavirus COVID-19 salg\u0131n\u0131 ile, fiziksel uzakla\u015fma d\u0131\u015f\u0131nda hi\u00e7bir ek, diyet veya di\u011fer ya\u015fam tarz\u0131 de\u011fi\u015fikli\u011fi, ayn\u0131 zamanda sosyal uzakla\u015fma olarak da bilinen ve uygun hijyen uygulamalar\u0131 COVID-19 sizi koruyabilirsiniz anlamak i\u00e7in \u00f6zellikle \u00f6nemlidir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u015eu anda, hi\u00e7bir ara\u015ft\u0131rma covid-19 \u00f6zellikle kar\u015f\u0131 korumak i\u00e7in herhangi bir ek kullan\u0131m\u0131n\u0131 destekler.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>1. Narenciye<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/1-Citrus-fruits-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"wedges of grapefruit, lime, orange, and lemon on top of a turquoise table\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>\u00c7o\u011fu insan so\u011fuk alg\u0131nl\u0131\u011f\u0131na yakaland\u0131ktan sonra do\u011frudan&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/does-vitamin-c-help-with-colds\">C vitaminine<\/a>&nbsp;y\u00f6nelir. \u00c7\u00fcnk\u00fc ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi geli\u015ftirmeye yard\u0131mc\u0131 olur.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>C vitamini enfeksiyonlar\u0131 m\u00fccadele anahtar\u0131d\u0131r beyaz kan h\u00fccrelerinin \u00fcretimini art\u0131rmak i\u00e7in d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Hemen hemen t\u00fcm narenciye C vitamini y\u00fcksektir. Se\u00e7im i\u00e7in b\u00f6yle bir \u00e7e\u015fitlilik ile, herhangi bir \u00f6\u011f\u00fcn i\u00e7in bu vitaminin bir s\u0131kmak eklemek kolayd\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Pop\u00fcler narenciye \u015funlard\u0131r:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li><a href=\"https:\/\/www.healthline.com\/nutrition\/10-benefits-of-grapefruit\">Greyfurt<\/a><\/li><li><a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/oranges\">Portakal<\/a><\/li><li><a href=\"https:\/\/www.healthline.com\/nutrition\/clementine-nutrition\">clementines<\/a><\/li><li><a href=\"https:\/\/www.healthline.com\/nutrition\/tangerine-vs-clementine\">Mandalina<\/a><\/li><li><a href=\"https:\/\/www.healthline.com\/nutrition\/6-lemon-health-benefits\">Limon<\/a><\/li><li><a href=\"https:\/\/www.healthline.com\/nutrition\/limes\">Limes<\/a><\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>V\u00fccudunuzun \u00fcretmek veya saklamak olmad\u0131\u011f\u0131ndan, s\u00fcrekli sa\u011fl\u0131k i\u00e7in g\u00fcnl\u00fck C vitamini gerekir. \u00c7o\u011fu yeti\u015fkin i\u00e7in \u00f6nerilen g\u00fcnl\u00fck miktar:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Kad\u0131nlar i\u00e7in 75 mg<\/li><li>Erkekler i\u00e7in 90 mg<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>E\u011fer takviyeleri i\u00e7in tercih ederseniz, daha fazla alarak ka\u00e7\u0131n\u0131n 2,000 miligram (mg) bir g\u00fcn.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ayr\u0131ca C vitamini so\u011fuk bir h\u0131zl\u0131 kurtarmak yard\u0131mc\u0131 olabilir iken,&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/coronavirus-covid-19\">yeni coronavirus<\/a>kar\u015f\u0131 etkili oldu\u011funu hen\u00fcz hi\u00e7bir kan\u0131t yoktur unutmay\u0131n , SARS-CoV-2.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>2. K\u0131rm\u0131z\u0131 biber<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/2-Red-bell-peppers-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"14 red bell peppers on top of a dark wood table\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>E\u011fer narenciye herhangi bir meyve veya sebze en C vitamini oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, tekrar d\u00fc\u015f\u00fcn\u00fcn. Ons i\u00e7in Ons, k\u0131rm\u0131z\u0131&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/bell-peppers\">biber<\/a>&nbsp;neredeyse 3 kat daha fazla C vitamini (127 mgTrusted Kaynak) florida portakal (45 mgTrusted Kaynak) olarak i\u00e7erir. Ayr\u0131ca zengin bir beta&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/beta-carotene-benefits\">karoten<\/a>kayna\u011f\u0131d\u0131rlar.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmenin yan\u0131 s\u0131ra, C vitamini&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/4-best-vitamins-for-skin\">sa\u011fl\u0131kl\u0131 bir cilt korumaya<\/a>yard\u0131mc\u0131 olabilir. V\u00fccudunuzun A vitaminine d\u00f6n\u00fc\u015ft\u00fcrd\u00fc\u011f\u00fc beta karoten, g\u00f6zlerinizi ve cildinizi sa\u011fl\u0131kl\u0131 tutmaya yard\u0131mc\u0131 olur.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>3. Brokoli<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/3-Broccoli-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"hands holding up a bowl full of broccoli\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/benefits-of-broccoli\">Brokoli<\/a>&nbsp;vitamin ve mineraller ile supercharged oldu\u011funu. A, C ve E vitaminlerinin yan\u0131 s\u0131ra&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/why-is-fiber-good-for-you\">lif<\/a>&nbsp;ve di\u011fer bir\u00e7ok antioksidani\u00e7eren brokoli, taba\u011f\u0131n\u0131za koyabilece\u011finiz en sa\u011fl\u0131kl\u0131 sebzelerden biridir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>G\u00fcc\u00fcn\u00fc sa\u011flam tutman\u0131n anahtar\u0131 m\u00fcmk\u00fcn oldu\u011funca az pi\u015firmek i\u00e7in &#8211; ya da daha iyisi, hi\u00e7. ResearchTrusted Source bu\u011fulama g\u0131da daha fazla besin tutmak i\u00e7in en iyi yol oldu\u011funu g\u00f6stermi\u015ftir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>4. Sar\u0131msak<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/4.Garlic-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"cloves of garlic on a wood table\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/11-proven-health-benefits-of-garlic\">Sar\u0131msak<\/a>&nbsp;d\u00fcnyan\u0131n hemen hemen her mutfa\u011f\u0131nda bulunur. Bu g\u0131da biraz zing ekler ve bir-sa\u011fl\u0131k i\u00e7in olmas\u0131 gerekir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u0130lk uygarl\u0131klar enfeksiyonlarla m\u00fccadelede de\u011ferini fark etti. Sar\u0131msak da arterlerin sertle\u015fmesini yava\u015flatabilir, ve d\u00fc\u015f\u00fck kan bas\u0131nc\u0131 yard\u0131mc\u0131 oldu\u011funa&nbsp;<a href=\"https:\/\/www.nccih.nih.gov\/health\/garlic\" target=\"_blank\" rel=\"noreferrer noopener\">dair zay\u0131f kan\u0131tlar<\/a>&nbsp;var.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Sar\u0131msa\u011f\u0131n&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/garlic-fights-colds-and-flu\">ba\u011f\u0131\u015f\u0131kl\u0131k artt\u0131r\u0131c\u0131 \u00f6zellikleri,<\/a>&nbsp;allicin gibi s\u00fclf\u00fcr i\u00e7eren bile\u015fiklerin yo\u011fun bir konsantrasyonundan geliyor gibi g\u00f6r\u00fcn\u00fcyor. Nas\u0131l Soyulur: Sar\u0131msak00:00 ve 01:35Hacim 0%00:0001:35<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>5. Zencefil<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/5-ginger-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"slices of ginger on a dark wood table table\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/11-proven-benefits-of-ginger\">Zencefil<\/a>&nbsp;hastaland\u0131ktan sonra bir\u00e7ok a\u00e7mak ba\u015fka bir maddedir. Zencefil iltihab\u0131 azaltmaya yard\u0131mc\u0131 olabilir, hangi bo\u011faz a\u011fr\u0131s\u0131 ve inflamatuar hastal\u0131klar\u0131 azaltmaya yard\u0131mc\u0131 olabilir. Zencefil de mide bulant\u0131s\u0131 ile yard\u0131mc\u0131 olabilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Bir\u00e7ok tatl\u0131 tatl\u0131lar kullan\u0131l\u0131r iken, zencefil zencefil \u015feklinde baz\u0131 \u0131s\u0131 paketleri, kapsaisin bir akrabas\u0131.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Zencefil de kronik a\u011fr\u0131G\u00fcvenilen Kaynak azaltabilir ve hatta kolesterol d\u00fc\u015f\u00fcr\u00fcc\u00fc \u00f6zellikleri Sahip olabilir G\u00fcvenilen Kaynak.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>6. Ispanak<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/6-Spinach-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"spinach leaves in a silver pot with a handle\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/spinach\">Ispanak<\/a>&nbsp;sadece C vitamini a\u00e7\u0131s\u0131ndan zengin oldu\u011fu i\u00e7in listemize yapt\u0131 &#8211; ayn\u0131 zamanda \u00e7ok say\u0131da antioksidan ve beta karoten ile doludur, hem de ba\u011f\u0131\u015f\u0131kl\u0131k sistemlerinin enfeksiyon la m\u00fccadele yetene\u011fini art\u0131rabilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Brokoli benzer, \u0131spanak besin korur, b\u00f6ylece m\u00fcmk\u00fcn oldu\u011funca az pi\u015firilir sa\u011fl\u0131kl\u0131. Ancak, hafif pi\u015firme daha kolay A vitamini absorbe yapar ve di\u011fer besin oxalic asit, bir antibesin serbest b\u0131rak\u0131lmas\u0131n\u0131 sa\u011flar.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>7. Yo\u011furt<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/7-Yogurt-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"yogurt topped with seeds and granola and placed in a small white and blue floral bowl\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Etikette Yunan yo\u011furdu gibi &#8220;canl\u0131 ve aktif k\u00fclt\u00fcrler&#8221; ibaresi yaz\u0131l\u0131&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/foods\/yogurt\">yo\u011furtlara<\/a>&nbsp;bak\u0131n. Bu k\u00fclt\u00fcrler hastal\u0131klarla m\u00fccadeleye yard\u0131mc\u0131 olmak i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131k sistemini uyarabilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Aromal\u0131 ve \u015feker y\u00fckl\u00fc t\u00fcr yerine sade yo\u011furt almaya \u00e7al\u0131\u015f\u0131n. Sade yo\u011furdu sa\u011fl\u0131kl\u0131 meyveler ve bir damla bal ile kendiniz tatland\u0131rabilirsiniz.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yo\u011furt da D vitamini b\u00fcy\u00fck bir kaynak olabilir, bu y\u00fczden bu vitamin ile g\u00fc\u00e7lendirilmi\u015f markalar se\u00e7meye \u00e7al\u0131\u015f\u0131n. D vitamini ba\u011f\u0131\u015f\u0131kl\u0131k sistemini d\u00fczenlemeye yard\u0131mc\u0131 olur ve hastal\u0131klara kar\u015f\u0131 v\u00fccudumuzun do\u011fal savunma art\u0131rmak i\u00e7in d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Klinik \u00e7al\u0131\u015fmalar bile COVID-19 \u00fczerindeki olas\u0131 etkilerini incelemek i\u00e7in \u00e7al\u0131\u015fmalar vard\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>8. Badem<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/8-almonds-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"unroasted almonds in a dark-colored bowl on top of beige fabric\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Ne zaman \u00f6nleme ve so\u011fuk alg\u0131nl\u0131\u011f\u0131 m\u00fccadele s\u00f6z konusu oldu\u011funda, E vitamini C vitamini i\u00e7in bir arka koltuk almak e\u011filimindedir. Ancak, bu g\u00fc\u00e7l\u00fc antioksidan sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin anahtar\u0131d\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ya\u011fda \u00e7\u00f6z\u00fcnen bir vitamindir, bu da ya\u011fvarl\u0131\u011f\u0131n\u0131n d\u00fczg\u00fcn bir \u015fekilde emilmesini gerektirdi\u011fi anlam\u0131na gelir. F\u0131nd\u0131k,&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/9-proven-benefits-of-almonds\">badem<\/a>gibi, vitamin ile doludur ve ayn\u0131 zamanda sa\u011fl\u0131kl\u0131 ya\u011flar var.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yeti\u015fkinlerin her g\u00fcn sadece 15 mg E vitaminine ihtiyac\u0131 var. Yakla\u015f\u0131k 46 b\u00fct\u00fcn, kabuklu badem, badem yar\u0131m fincan porsiyon, \u00f6nerilen g\u00fcnl\u00fck miktar\u0131n yakla\u015f\u0131k y\u00fczde 100 G\u00fcvenilir Kaynak sa\u011flar.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>9. Ay\u00e7i\u00e7e\u011fi tohumu<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/14-Sunflower-seeds-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"sunflower seeds in a clear jar on top of a turquoise table\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Ay\u00e7i\u00e7e\u011fi tohumlar\u0131 fosfor, magnezyum ve B-6 ve E vitaminleri de dahil olmak \u00fczere besin doludur.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>E vitamini, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin d\u00fczenlenmesinde ve s\u00fcrd\u00fcr\u00fclmesinde \u00f6nemlidir. E vitamini y\u00fcksek miktarda di\u011fer g\u0131dalar&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/12-proven-benefits-of-avocado\">avokado<\/a>&nbsp;ve koyu&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/leafy-green-vegetables\">yaprakl\u0131 ye\u015fillik<\/a>i\u00e7erir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ay\u00e7i\u00e7e\u011fi tohumlar\u0131 da selenyum inan\u0131lmaz y\u00fcksektir. Sadece 1 ons neredeyse halfTrusted Kaynak ortalama yeti\u015fkin g\u00fcnl\u00fck ihtiyac\u0131 selenyum i\u00e7erir. \u00c7o\u011funlukla hayvanlar \u00fczerinde yap\u0131lan \u00e7e\u015fitli \u00e7al\u0131\u015fmalar, domuz gribi (H1N1) gibi viral enfeksiyonlarla m\u00fccadele potansiyeline bakmaktad\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>10. Zerde\u00e7al<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/9-Turmeric-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"turmeric powder, turmeric roots, and turmeric supplements on top of a turquoise and white plate\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Bir\u00e7ok k\u00f6riler \u00f6nemli bir madde olarak zerde\u00e7al biliyor olabilirsiniz. Bu parlak sar\u0131, ac\u0131 baharat da osteoartrit ve romatoid artrit tedavisinde bir anti-inflamatuar olarak y\u0131llard\u0131r kullan\u0131lmaktad\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>ResearchTrusted Source, zerde\u00e7ala kendine \u00f6zg\u00fc rengini veren y\u00fcksek konsantrasyonlarda kurkuminin egzersize ba\u011fl\u0131 kas hasar\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir. Curcumin bir ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendirici olarak s\u00f6z vard\u0131r (hayvan \u00e7al\u0131\u015fmalar\u0131 bulgular\u0131na dayal\u0131) ve bir antiviral. Daha fazla ara\u015ft\u0131rma gereklidir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>11. Ye\u015fil \u00e7ay<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/10-Green-tea-cup-on-wrought-iron-table-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"loose leaf green tea in a white mug on a wrought iron table\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Hem ye\u015fil hem de siyah \u00e7aylar flavonoidler, antioksidan bir t\u00fcr ile doludur. Ye\u015fil \u00e7ay ger\u00e7ekten excels epigallocatechin gallate (EGCG), ba\u015fka bir g\u00fc\u00e7l\u00fc antioksidan kendi seviyelerinde.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u00c7al\u0131\u015fmalarda, EGCG ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonunu art\u0131rmak i\u00e7in g\u00f6sterilmi\u015ftir. Fermantasyon i\u015flemi siyah \u00e7ay ge\u00e7er EGCG bir s\u00fcr\u00fc yok eder. Ye\u015fil \u00e7ay, di\u011fer taraftan, bu\u011fulama ve fermente de\u011fil, b\u00f6ylece EGCG korunur.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ye\u015fil \u00e7ay da amino asit L-theanine iyi bir kaynakt\u0131r. L-theanine T h\u00fccrelerinde mikrop la sava\u015fan bile\u015fiklerin \u00fcretimine yard\u0131mc\u0131 olabilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>12. Papaya<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/11-Papaya-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"two large papaya halves on a dark wood table\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https:\/\/www.healthline.com\/health\/food-nutrition\/health-benefits-of-papaya\">Papaya<\/a>&nbsp;C vitamini y\u00fckl\u00fc ba\u015fka bir meyvedir. E\u011fer tek bir orta meyve c vitamini g\u00fcnl\u00fck \u00f6nerilen miktarda doubleTrusted Kaynak bulabilirsiniz. Papayalar da anti-inflamatuar etkileri olan papain denilen bir sindirim enzimi var.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Papayalar potasyum, magnezyum ve folat, hepsi genel sa\u011fl\u0131k i\u00e7in yararl\u0131 d\u0131r iyi miktarda var.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>13. Kivi<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/12-kiwi-1296x728-body.jpg?w=1155&amp;h=1318\" alt=\"whole kiwi fruits and two kiwi halves in a metal basket with handles\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Papayalar gibi,&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/7-best-things-about-kiwi\">kivi<\/a>&nbsp;do\u011fal olarak folat, potasyum,&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/foods-high-in-vitamin-k\">K vitamini<\/a>ve C vitamini de dahil olmak \u00fczere temel besin, bir ton doludur.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>C vitamini enfeksiyonla sava\u015fmak i\u00e7in beyaz kan h\u00fccrelerini art\u0131r\u0131r, kivi di\u011fer besin v\u00fccudunuzun geri kalan\u0131 d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131n\u0131 tutarken.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>14. K\u00fcmes hayvanlar\u0131<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/13-Poultry-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"uncooked whole chicken on a metal pan surrounded by salt flakes and a white and blue plaid rag\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Hastaoldu\u011funuzda ve tavuk \u00e7orbas\u0131na uzand\u0131\u011f\u0131n\u0131zda, sizi daha iyi hissettiren plasebo etkisinden daha fazlas\u0131d\u0131r. \u00c7orba, so\u011fuk alg\u0131nl\u0131\u011f\u0131 belirtilerini art\u0131rabilir d\u00fc\u015f\u00fck inflamasyon, yard\u0131mc\u0131 olabilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Tavuk ve hindi gibi k\u00fcmes hayvanlar\u0131 B-6 vitamini a\u00e7\u0131s\u0131ndan y\u00fcksektir. Hafif hindi veya tavuk eti yakla\u015f\u0131k 3 ons B-6 g\u00fcnl\u00fck \u00f6nerilen miktar\u0131n yakla\u015f\u0131k \u00fc\u00e7te birini i\u00e7erir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>B-6 vitamini v\u00fccutta meydana gelen kimyasal reaksiyonlar\u0131n \u00e7o\u011funda \u00f6nemli bir oyuncudur. Ayn\u0131 zamanda yeni ve sa\u011fl\u0131kl\u0131 k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin olu\u015fumu i\u00e7in hayati \u00f6nem ta\u015f\u0131maktad\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Stok veya et suyu tavuk kemikleri kaynatma taraf\u0131ndan yap\u0131lan jelatin, kondroitin ve ba\u011f\u0131rsak iyile\u015fmesi ve ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in yararl\u0131 di\u011fer besin i\u00e7erir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>15. Kabuklu deniz \u00fcr\u00fcnleri<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/04\/15.Shellfish-1296x728-body.jpg?w=1155&amp;h=1528\" alt=\"fresh crab and half of a lemon on a white plate placed on a table \"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><a href=\"https:\/\/www.healthline.com\/nutrition\/shellfish\">Kabuklu deniz \u00fcr\u00fcnleri<\/a>&nbsp;ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek i\u00e7in \u00e7al\u0131\u015f\u0131yoruz bir\u00e7ok i\u00e7in akla atlar ne de\u011fildir, ama kabuklu deniz \u00fcr\u00fcnleri baz\u0131 t\u00fcrleri&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/zinc\">\u00e7inko<\/a>ile doludur.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u00c7inko di\u011fer bir\u00e7ok vitamin ve mineral kadar dikkat almaz, ama v\u00fccudumuzun ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccreleri ama\u00e7land\u0131\u011f\u0131 gibi \u00e7al\u0131\u015fabilir, b\u00f6ylece buna ihtiyac\u0131m\u0131z var.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u00c7inko y\u00fcksek kabuklu deniz \u00fcr\u00fcnleri \u00e7e\u015fitleri \u015funlard\u0131r:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Istiridye<\/li><li>Yenge\u00e7<\/li><li>\u0131stakoz<\/li><li>Midye<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Diyetinizde g\u00fcnl\u00fck \u00f6nerilen \u00e7inko miktar\u0131ndan daha fazlas\u0131na sahip olmak istemedi\u011finizunutulmay\u0131 unutmay\u0131n:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li>Yeti\u015fkin erkekler i\u00e7in 11 mg<\/li><li>En yeti\u015fkin kad\u0131nlar i\u00e7in 8 mg<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>\u00c7ok fazla \u00e7inko asl\u0131nda ba\u011f\u0131\u015f\u0131kl\u0131k sistemi fonksiyonunu inhibe edebilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2><a>Enfeksiyonlar\u0131 \u00f6nlemenin di\u011fer yollar\u0131<\/a><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>\u00c7e\u015fitlilik do\u011fru beslenmenin anahtar\u0131d\u0131r. Bu g\u0131dalardan sadece birini yemek, s\u00fcrekli yeseniz bile grip veya di\u011fer enfeksiyonlarla sava\u015fmaya yard\u0131mc\u0131 olmaya yetmeyecektir. Tek bir vitamin ve ba\u015fkalar\u0131n\u0131n \u00e7ok az alamad\u0131m b\u00f6ylece boyutlar\u0131 ve \u00f6nerilen g\u00fcnl\u00fck al\u0131m\u0131 hizmet dikkat edin.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Do\u011fru beslenme harika bir ba\u015flang\u0131\u00e7t\u0131r ve sizi ve ailenizi grip, so\u011fuk alg\u0131nl\u0131\u011f\u0131 ve di\u011fer hastal\u0131klardan korumak i\u00e7in yapabilece\u011finiz ba\u015fka \u015feyler de vard\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi g\u00fc\u00e7lendiriciler V\u00fccudunuzun baz\u0131 g\u0131dalar beslenme ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7l\u00fc tutmaya yard\u0131mc\u0131 olabilir. E\u011fer so\u011fuk alg\u0131nl\u0131\u011f\u0131, grip ve di\u011fer enfeksiyonlar\u0131 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8142,"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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