{"id":6246,"date":"2023-12-23T16:24:42","date_gmt":"2023-12-23T16:24:42","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6246"},"modified":"2023-12-23T16:24:52","modified_gmt":"2023-12-23T16:24:52","slug":"8-health-benefits-of-carrots","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/8-health-benefits-of-carrots\/","title":{"rendered":"HAVU\u00c7’UN 8 SA\u011eLIK FAYDASI"},"content":{"rendered":"<\/p>\n
\"\"<\/figure>\n

\u00c7ocukken, muhtemelen havu\u00e7lar\u0131n g\u00f6zlerinize iyi geldi\u011fini duymu\u015fsunuzdur. Bu do\u011fru- ama havu\u00e7lar\u0131n faydalar\u0131 bununla da bitmiyor. \u0130\u015fte size iyi gelen di\u011fer baz\u0131 avantajlar, ayr\u0131ca zarif k\u00f6k sebzenin tad\u0131n\u0131 \u00e7\u0131karman\u0131n basit, sa\u011fl\u0131kl\u0131 yollar\u0131.<\/p>\n

Havu\u00e7 sa\u011fl\u0131kl\u0131 g\u00f6r\u00fc\u015f\u00fc te\u015fvik eder<\/h2>\n
\"\"<\/figure>\n

Sadece bir b\u00fcy\u00fck havu\u00e7, A vitamini i\u00e7in g\u00fcnl\u00fck hedefin% 200’\u00fcnden fazlas\u0131n\u0131 sa\u011flayabilir. Bu \u00f6nemli besin maddesinin (h\u00fccre koruyucu antioksidan g\u00f6revi g\u00f6ren) akci\u011fer ve cilt sa\u011fl\u0131\u011f\u0131n\u0131 destekledi\u011fi ve bili\u015fsel d\u00fc\u015f\u00fc\u015fe kar\u015f\u0131 korudu\u011fu g\u00f6sterilmi\u015ftir. Ayn\u0131 zamanda g\u00f6rme yetisini de destekler. A vitamini eksikli\u011fi, yabanc\u0131 d\u00fc\u015fmanl\u0131\u011f\u0131 ad\u0131 verilen ve normal g\u00f6r\u00fc\u015fe zarar verebilen ve gece k\u00f6rl\u00fc\u011f\u00fcne neden olabilen bir duruma yol a\u00e7abilir.<\/p>\n

Havu\u00e7ta bulunan antioksidanlar lutein ve zeaksantin de g\u00f6z sa\u011fl\u0131\u011f\u0131n\u0131 artt\u0131r\u0131r. \u0130ki do\u011fal bile\u015fik retina ve lensi korur.<\/p>\n

Amerikan Opthalmoloji Dergisi’nde<\/em>\u00a0yay\u0131nlanan ara\u015ft\u0131rma, haftada iki porsiyondan fazla havu\u00e7 yiyen kad\u0131nlar\u0131n, birden az porsiyon alan kad\u0131nlara k\u0131yasla glokom geli\u015fme riskinin% 64 daha d\u00fc\u015f\u00fck oldu\u011funu buldu.<\/p>\n

Havu\u00e7 kan \u015fekerinizi dengeler<\/h2>\n
\"\"<\/figure>\n

Havu\u00e7taki \u00e7\u00f6z\u00fcn\u00fcr lifin kan \u015fekeri ve ins\u00fclin seviyelerini d\u00fczenlemeye yard\u0131mc\u0131 oldu\u011fu ve sindirim sa\u011fl\u0131\u011f\u0131n\u0131 destekledi\u011fi g\u00f6sterilmi\u015ftir. \u00c7i\u011f veya hafif pi\u015fmi\u015f havu\u00e7lar da glisemik indekste d\u00fc\u015f\u00fckt\u00fcr, bu da istikrarl\u0131 bir enerji kayna\u011f\u0131 sa\u011flamalar\u0131na yard\u0131mc\u0131 olur.<\/p>\n

Kilo y\u00f6netimi i\u00e7in harikalar.<\/h2>\n
\"\"<\/figure>\n

Havu\u00e7lar\u0131n sa\u011flad\u0131\u011f\u0131 liflere ek olarak, yemek dolusu su vard\u0131r. (Havu\u00e7 asl\u0131nda% 88 sudur.) Bu kombinasyon dolgunlu\u011fu art\u0131r\u0131r.<\/p>\n

Dahas\u0131, havu\u00e7 kalorisi d\u00fc\u015f\u00fckt\u00fcr. Do\u011franm\u0131\u015f bir bardak sadece 52 kalori i\u00e7erir. Humusunuzu veya guac’\u0131n\u0131z\u0131 10 pide cipsi yerine bir bardak \u00e7i\u011f, dilimlenmi\u015f havu\u00e7la kep\u00e7elemeniz 80 kalori tasarrufu sa\u011flar ve toplam lif ve besinleri artt\u0131r\u0131r.<\/p>\n

Ara\u015ft\u0131rmalar, havu\u00e7taki \u00e7\u00f6z\u00fcn\u00fcr lifin g\u00f6bek ya\u011f\u0131n\u0131 da frenleyebilece\u011fini g\u00f6stermektedir.<\/p>\n

Kanser riskini azaltabilirler<\/h2>\n
\"\"<\/figure>\n

Havu\u00e7ta bulunan antioksidanlar akci\u011fer, kolorektal, prostat ve l\u00f6semi de dahil olmak \u00fczere \u00e7e\u015fitli kanser riskinin azalmas\u0131na ba\u011flanm\u0131\u015ft\u0131r. Amerikan Klinik\u00a0Beslenme Dergisi’nde<\/em>\u00a0yap\u0131lan bir \u00e7al\u0131\u015fma, karotenoid antioksidanlar ad\u0131 verilen bir t\u00fcr\u00fcn y\u00fcksek al\u0131m\u0131na sahip ki\u015filerin akci\u011fer kanseri riskinin% 21 daha d\u00fc\u015f\u00fck oldu\u011funu buldu.<\/p>\n

Havu\u00e7 kan bas\u0131nc\u0131 d\u00fczenlemesine yard\u0131mc\u0131<\/h2>\n
\"\"<\/figure>\n

Havu\u00e7taki potasyum kan bas\u0131nc\u0131n\u0131 d\u00fczenlemede \u00f6nemli bir rol oynar. Bu mineral sodyum seviyelerini dengeler ve fazla sodyum ve s\u0131v\u0131n\u0131n v\u00fccuttan s\u00fcp\u00fcr\u00fclmesine yard\u0131mc\u0131 olur, bu da kalp \u00fczerindeki bas\u0131nc\u0131 al\u0131r. Bu, \u00e7ok fazla tuzlu yiyecek t\u00fckett\u0130kten sonra \u015fi\u015fkinli\u011fi \u00e7\u0131karmak istiyorsan\u0131z havu\u00e7lar\u0131 da iyi bir se\u00e7im haline getirir.<\/p>\n

Ve kalp hastal\u0131\u011f\u0131 riskini azaltabilir<\/h2>\n
\"\"<\/figure>\n

Hollanda’dan yap\u0131lan bir \u00e7al\u0131\u015fmada, meyve ve sebze renk gruplar\u0131n\u0131n kalp korumas\u0131na ne \u00f6l\u00e7\u00fcde katk\u0131da bulundu\u011funa bak\u0131ld\u0131. Ara\u015ft\u0131rmac\u0131lar, derin portakal \u00fcr\u00fcnlerinin al\u0131m\u0131ndaki g\u00fcnl\u00fck her 25 graml\u0131k art\u0131\u015f\u0131n kalp hastal\u0131\u011f\u0131yla ters ili\u015fkili oldu\u011funu buldu. Havu\u00e7, \u00f6zellikle, kalp hastal\u0131\u011f\u0131 riskinin% 32 daha d\u00fc\u015f\u00fck oldu\u011fu ile ili\u015fkiliydi.<\/p>\n

Havu\u00e7 ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 destekler<\/h2>\n
\"\"<\/figure>\n

Havu\u00e7taki C vitamini ba\u011f\u0131\u015f\u0131kl\u0131k deste\u011fi ve iyile\u015fme i\u00e7in hayati \u00f6neme sahiptir. Sebzenin A vitamini de ba\u011f\u0131\u015f\u0131kl\u0131k sistemini destekler ve mikroplar\u0131 v\u00fccuttan uzak tutmak i\u00e7in bariyer g\u00f6revi g\u00f6ren mukoza zarlar\u0131n\u0131n olu\u015fturulmas\u0131nda ve korunmas\u0131nda \u00f6nemli bir rol oynar.<\/p>\n

Ve bonus besinleri de var.<\/h2>\n
\"\"<\/figure>\n

Havu\u00e7taki do\u011fal bile\u015fiklerin, beyin ve karaci\u011fer sa\u011fl\u0131\u011f\u0131n\u0131 desteklemek i\u00e7in antienflamatuar g\u00f6revi g\u00f6sterdi\u011fi g\u00f6sterilmi\u015ftir. Havu\u00e7 ayr\u0131ca daha az miktarda kemik destekleyici K vitamini ve enerji \u00fcretimine yard\u0131mc\u0131 olan B vitaminleri sa\u011flar. Daha geni\u015f bir antioksidan yelpazesi i\u00e7in, havu\u00e7lar\u0131 mor ve k\u0131rm\u0131z\u0131 da dahil olmak \u00fczere \u00e7e\u015fitli renklerde yiyin.<\/p>\n

Diyetinize daha fazla havu\u00e7 nas\u0131l girer<\/h2>\n
\"\"<\/figure>\n

Her ikisinin de \u00f6nemli faydalar\u0131 oldu\u011fu i\u00e7in havu\u00e7lar\u0131 hem \u00e7i\u011f hem de pi\u015fmi\u015f yemenizi \u00f6neririm. \u00c7i\u011f havu\u00e7 daha d\u00fc\u015f\u00fck glisemik indekse sahiptir, ancak pi\u015firme antioksidan emilimini artt\u0131rman\u0131za yard\u0131mc\u0131 olur.<\/p>\n

Bir gecede yulaf, salata veya salataya k\u0131y\u0131lm\u0131\u015f veya do\u011franm\u0131\u015f \u00e7i\u011f havu\u00e7 ekleyin ve f\u0131nd\u0131k ezmesine katlay\u0131n. Dald\u0131rma, zeytin tapenade ve tahin almak i\u00e7in b\u00fct\u00fcn veya kesilmi\u015f \u00e7i\u011f havu\u00e7 kullan\u0131n veya taze preslenmi\u015f meyve sular\u0131na veya smoothie’lere ekleyin.<\/p>\n

Pi\u015firmek, havu\u00e7lar\u0131 buharda pi\u015firmek veya en sevdi\u011finiz k\u0131zartmaya, \u00e7orbaya, sebze biberine veya g\u00fcvece atmak i\u00e7in. Ayr\u0131ca kavrulmu\u015f, biraz s\u0131zma zeytinya\u011f\u0131, tuz ve karabiber ile f\u0131r\u00e7alanm\u0131\u015f veya su inceltilmi\u015f saf ak\u00e7aa\u011fa\u00e7 \u015furubu, tar\u00e7\u0131n ve taze, rendelenmi\u015f zencefil k\u00f6k\u00fcnden yap\u0131lm\u0131\u015f bir s\u0131r ile haz\u0131rlanm\u0131\u015f muhte\u015fem bir f\u0131r\u0131nd\u0131r.<\/p>\n

Havu\u00e7, havu\u00e7lu kekin yan\u0131 s\u0131ra havu\u00e7lu turta (balkaba\u011f\u0131 veya tatl\u0131 patates d\u00fc\u015f\u00fcn\u00fcn, ancak havu\u00e7lu!), havu\u00e7lu kurabiyeler, whoopie turtalar\u0131, bitter \u00e7ikolatal\u0131 tr\u00fcf mantar\u0131 ve hatta havu\u00e7lu dondurma da dahil olmak \u00fczere tatl\u0131lara dahil edilebilir.<\/p>\n

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

\u00c7ocukken, muhtemelen havu\u00e7lar\u0131n g\u00f6zlerinize iyi geldi\u011fini duymu\u015fsunuzdur. Bu do\u011fru- ama havu\u00e7lar\u0131n faydalar\u0131 bununla da bitmiyor. \u0130\u015fte size iyi gelen di\u011fer […]<\/p>\n","protected":false},"author":2,"featured_media":9885,"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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