{"id":6488,"date":"2024-04-06T00:00:27","date_gmt":"2024-04-06T00:00:27","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6488"},"modified":"2024-04-06T15:55:03","modified_gmt":"2024-04-06T15:55:03","slug":"top-9-health-benefits-of-kiwi-fruit","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/top-9-health-benefits-of-kiwi-fruit\/","title":{"rendered":"KIVI MEYVESININ EN \u0130YI 9 SA\u011eLIK FAYDASI"},"content":{"rendered":"<\/p>\n<p>Kivi meyvesi genellikle bir &#8220;s\u00fcper g\u0131da&#8221; olarak kabul edilir, 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 t\u00fcyl\u00fc meyveler, i\u00e7inde benzersiz bir lezzet ve tropikal zing veren ye\u015fil etli tatl\u0131 ve hafif tangy bir tada sahiptir. Kivi lif, C vitamini, folat, bak\u0131r, potasyum, antioksidanlar, E vitamini ve K vitamini gibi \u00e7e\u015fitli besinlere sahiptir. Cilt ve tohumlar yenilebilir, ancak bir\u00e7ok insan bulan\u0131k dokusu nedeniyle soymay\u0131 tercih ediyor. Kiviler sert b\u00fcy\u00fcyen bir meyvedir ve s\u00fcpermarketlerde y\u0131l boyunca haz\u0131r bulunur. Kas\u0131m-May\u0131s aylar\u0131 aras\u0131nda Kaliforniya&#8217;da ve Haziran-Ekim aylar\u0131 aras\u0131nda Yeni Zelanda&#8217;da yeti\u015ftirilirler.<br \/>Meyve ayr\u0131ca muhallebi benzeri alt\u0131ndan parlak pembeye kadar her biri farkl\u0131 lezzet profiline ve kullan\u0131m\u0131na sahip etli 50 farkl\u0131 \u00e7e\u015fitte gelir.<\/p>\n<h2>\u0130\u00e7indekiler Tablosu:<\/h2>\n<ul>\n<li>Kivi Meyvesinin Besin De\u011feri<\/li>\n<li>Kivi Meyve Sa\u011fl\u0131\u011f\u0131 Faydalar\u0131<\/li>\n<li>Kivi ve Kilo Verme Faydalar\u0131<\/li>\n<li>\u00f6zet<\/li>\n<\/ul>\n<h2 id=\"Nutritional-Value-Of-Kiwi-Fruit\">Kivi Meyvesinin Besin De\u011feri<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/u0FH51PFd-pNkChAGxLD4tvxxrc=\/1500x1000\/filters:fill(FFDB5D,1)\/kiwi-annotation-f5c69e28524f407794c6f352d94c299c.jpg\" alt=\"\" \/><\/figure>\n<p>Kivi meyvelerinin C vitamini bak\u0131m\u0131ndan y\u00fcksek oldu\u011funu duymu\u015f olabilirsiniz, ancak bunun yan\u0131 s\u0131ra inan\u0131lmaz bir beslenme profiline sahiptir. Bu d\u00fc\u015f\u00fck kalorili meyve (100g ba\u015f\u0131na 61 kalori) RDA&#8217;n\u0131za bir\u00e7ok hayati besin sa\u011flayabilir.<\/p>\n<p>\u0130\u015fte 100 gr \u00e7i\u011f kivi meyvesinin beslenme profili:<\/p>\n<ul>\n<li>61 kalori<\/li>\n<li>0.5 g ya\u011f<\/li>\n<li>3 mg sodyum<\/li>\n<li>15 g karbonhidrat<\/li>\n<li>9 g \u015feker<\/li>\n<li>3g diyet lifi<\/li>\n<li>1.1g protein<\/li>\n<\/ul>\n<p>Askorbik asit olarak da bilinen C vitamini, ba\u011f\u0131\u015f\u0131kl\u0131k sistemi deste\u011finin yan\u0131 s\u0131ra v\u00fccut dokular\u0131n\u0131n b\u00fcy\u00fcmesinden ve onar\u0131lmas\u0131ndan sorumludur. C vitaminine ek olarak, kiviler iyi miktarda K vitamini i\u00e7erir. Bir meyve oldu\u011fu d\u00fc\u015f\u00fcn\u00fcld\u00fc\u011f\u00fcnde, kivi 1 bardak ba\u015f\u0131na 40mcg&#8217;de etkileyici miktarda K vitamini i\u00e7erir.<br \/>Bak\u0131r, k\u0131rm\u0131z\u0131 kan h\u00fccreleri olu\u015fturmak i\u00e7in demirle \u00e7al\u0131\u015fan, sa\u011fl\u0131kl\u0131 kemikleri, sinirleri ve ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonunu destekleyen ve demir emilimine yard\u0131mc\u0131 olan bir besin maddesidir. Bak\u0131r kivilerde yayg\u0131n bir besin maddesidir ve \u00f6nerilen g\u00fcnl\u00fck al\u0131m\u0131n\u0131z\u0131n% 14&#8217;\u00fcn\u00fc sa\u011flar. Kiviler ayr\u0131ca makul miktarda folat, potasyum ve diyet lifi i\u00e7erir.<\/p>\n<h2 id=\"Kiwi-Fruit-Health-Benefits\">Kivi Meyve Sa\u011fl\u0131\u011f\u0131 Faydalar\u0131<\/h2>\n<p>Neden kivi meyvesi yemeniz gerekti\u011fini ve sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 nas\u0131l etkileyebilece\u011fini \u00f6\u011frenelim:<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.herbazest.com\/imgs\/4\/a\/5\/730732\/kiwi_benefits.jpg\" alt=\"\" \/><\/figure>\n<h3>1. Kivi Kan\u0131n P\u0131ht\u0131la\u015fmas\u0131n\u0131 \u00d6nler<\/h3>\n<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. Aspirin genellikle kardiyovask\u00fcler olaylardan kaynaklananlar\u0131 \u00f6nlemek i\u00e7in \u00f6nerilen ila\u00e7t\u0131r. Bununla birlikte, Aspirin GI kanal\u0131nda iltihaplanma ve \u00fclsere neden olabilir. \u00c7al\u0131\u015fmalar, g\u00fcnde 2 ila 3 kivi meyvesi t\u00fcketmenin, kan\u0131n inceltmesine ve bir s\u00fcre boyunca kalp sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 olmak i\u00e7in g\u00fcnl\u00fck bir aspirinin yerini tutabilece\u011fini g\u00f6stermektedir.<\/p>\n<h3>2. Kivi Ast\u0131ma Yard\u0131mc\u0131 Olabilir<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-14066\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/10\/Asthma.jpg\" alt=\"millets help prevent asthma\" \/><\/figure>\n<p>Ast\u0131m zay\u0131flat\u0131c\u0131 olabilir. H\u0131r\u0131lt\u0131 ve nefes darl\u0131\u011f\u0131 bu durumla ilgili en s\u0131k g\u00f6r\u00fclen semptomlardan baz\u0131lar\u0131d\u0131r. Kivilerdeki y\u00fcksek miktarda C vitamini ve antioksidanlar\u0131n ast\u0131m semptomlar\u0131n\u0131 kontrol etmenize yard\u0131mc\u0131 olabilece\u011fi bulunmu\u015ftur. Yap\u0131lan bir \u00e7al\u0131\u015fma, d\u00fczenli olarak kivi t\u00fcketenlerde akci\u011fer fonksiyonlar\u0131n\u0131n iyile\u015fti\u011fini g\u00f6stermi\u015ftir.<\/p>\n<h3>3. Kivi Sindirimi \u0130yile\u015ftirir<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-14747\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/01\/Aids-digestion-1.jpg\" alt=\"\" \/><\/figure>\n<p>Kivi, sindirimi iyile\u015ftirmek i\u00e7in yararl\u0131 olan iyi miktarda diyet lifi i\u00e7erir. Lif i\u00e7eri\u011finin yan\u0131 s\u0131ra, kivi ayr\u0131ca ba\u011f\u0131rsaktaki proteinleri etkili bir \u015fekilde par\u00e7alayabilen bir enzim olan actinidin i\u00e7erir. 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 proteinleri par\u00e7alamaya yard\u0131mc\u0131 olabilir. Kiviler ayr\u0131ca yava\u015f bir sindirim sistemine yard\u0131mc\u0131 olabilecek hafif bir m\u00fcshil etkisine sahiptir.<\/p>\n<h3>4. Kan Bas\u0131nc\u0131n\u0131 D\u00fczenlemeye Yard\u0131mc\u0131 Olur<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-7494\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2016\/08\/blood-pressure.jpg\" alt=\"suffer from high BP\" \/><\/figure>\n<p>Kiwis can help reduce high blood pressure and prevent diseases such as heart attack and stroke. A study showed that those who ate 3 kiwis a day for 8 weeks had a reduction in their diastolic and systolic blood pressure. Kiwis contain an antioxidant, lutein that may be the cause of its blood pressure regulating ability. The vitamin C in kiwis can also contribute to a reduction in blood pressure.\u00a0<\/p>\n<h3>5. Supports Immune Function<\/h3>\n<p>Vitamin C is important for the cellular function and protecting cells from free radicals damage in the body. It\u2019s responsible for the growth and repair of tissues and provides support for the immune system.<br \/>The high concentration of vitamin C in kiwis can do wonders for the immune system. At 103% of your recommended value of vitamin C per 1 cup, eating kiwis can effectively ward off infection, common cold and flu when eaten regularly.<\/p>\n<h3>6. Reduces DNA Damage<\/h3>\n<p>Oxidative stress is the imbalance of free radicals and antioxidants in your body. This process can also cause strand breakage of DNA. This can lead to health problems, some which can be hard to detect or treat.<br \/>Kiwi fruit contains antioxidants that can reduce oxidative stress. A study that tested people\u2019s cells by damaging them with peroxide, showed that those who supplemented with kiwi showed an improved ability of the DNA to repair itself after applying the peroxide. This means that kiwi can possibly help prevent long term cancers and lifestyle diseases such as colon cancer, which is closely linked to DNA damage.<\/p>\n<h3>7. Prevents Vision Loss<\/h3>\n<p>Kiviler makula dejenerasyonunu ve nihayetinde g\u00f6rme kayb\u0131n\u0131 \u00f6nleyebilir. Kivi zeaksantiin ve lutein (veya &#8220;g\u00f6z vitamini) i\u00e7erir. Bu iki bile\u015fik antioksidanlarla ayn\u0131 i\u015flevi yerine getirmenin yan\u0131 s\u0131ra g\u00f6zleriniz i\u00e7in gerekli bir besin maddesi olan A vitamini olu\u015fturmaya yard\u0131mc\u0131 olabilir. Ayr\u0131ca retinalar\u0131m\u0131za zarar verebilecek fazla \u0131\u015f\u0131\u011f\u0131 emerler ve g\u00f6z\u00fc katarakttan ve g\u00f6zle ilgili di\u011fer hastal\u0131klardan korurlar.<br \/>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. 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.<\/p>\n<h3>8. \u0130nflamasyonla Sava\u015f\u0131r<\/h3>\n<p>Bromelain, kivi, ananas ve ye\u015fil papayada bulunan ve proteinleri par\u00e7alayabilen ve iltihab\u0131 iyile\u015ftirebilen bir enzimdir. Kiviyi t\u00fckettikten sonra bromelain, enflamatuar kompleksleri par\u00e7alad\u0131\u011f\u0131 kan dola\u015f\u0131m\u0131nda sal\u0131n\u0131r. Kivi ayr\u0131ca artrit ile ilgili iltihab\u0131 azaltt\u0131\u011f\u0131n\u0131 ve kalp hastal\u0131\u011f\u0131 ve inme gibi di\u011fer hastal\u0131klara yol a\u00e7mas\u0131n\u0131 \u00f6nledi\u011fi g\u00f6sterilmi\u015ftir.<br \/>Y\u00fcksek miktarda C vitamini, v\u00fccutta enflamatuar bir yan\u0131ta neden olabilecek serbest radikallere kar\u015f\u0131 sava\u015farak iltihab\u0131 da frenleyebilir. Kiviler y\u00fcksek konsantrasyonda C vitamini i\u00e7erdi\u011finden, d\u00fczenli olarak t\u00fcketildi\u011finde iltihab\u0131n iyile\u015fmesini te\u015fvik edebilir.<\/p>\n<h3>9. Cilt Sa\u011fl\u0131\u011f\u0131n\u0131 \u0130yile\u015ftirir<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-14128\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2019\/10\/skin-health-1.jpg\" alt=\"Kiwi-skin-health\" \/><\/figure>\n<p>Kolajen cildin yap\u0131s\u0131n\u0131 destekleyen ve kemikleri g\u00fc\u00e7lendiren temel bir besin maddesidir. Kivideki C vitamini, v\u00fccuttaki kolajenin 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.<br \/>Akne cildin iltihab\u0131d\u0131r ve y\u00fcz ve v\u00fccutta utan\u00e7 verici sivilcelere neden olabilir. Kivilerdeki antienflamatuar \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. Sadece cildinize aloe vera ile kar\u0131\u015ft\u0131r\u0131lm\u0131\u015f kivi \u00f6z\u00fc uygulay\u0131n ve en iyi sonu\u00e7lar i\u00e7in gece boyunca b\u0131rak\u0131n.<\/p>\n<h2 id=\"Kiwi-and-Weight-Loss-Benefits\">Kivi ve Kilo Verme Faydalar\u0131<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-14764\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/01\/kiwi-and-weight-loss-1.jpg\" alt=\"Kiwi and weight loss\" \/><\/figure>\n<p>Kivi, kilo vermek istiyorsan\u0131z yemek i\u00e7in en iyi meyvelerden baz\u0131lar\u0131d\u0131r. Y\u00fcksek su i\u00e7eri\u011fine sahiptirler, kalorileri d\u00fc\u015f\u00fckt\u00fcr ve iyi miktarda lif i\u00e7erirler. Bu onlar\u0131 at\u0131\u015ft\u0131rmal\u0131k veya kahvalt\u0131 smoothie&#8217;nin bir par\u00e7as\u0131 olarak m\u00fckemmel hale getirir.<br \/>Kivilerdeki y\u00fcksek miktarda C vitamini kilo azaltman\u0131n anahtar\u0131d\u0131r. C vitamini kan bas\u0131nc\u0131n\u0131n kontrol edilmesine yard\u0131mc\u0131 olur, kolesterol seviyelerini y\u00f6netir, ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 destekler ve ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonunu destekler. Ayr\u0131ca ya\u011flar\u0131n metabolizesinde \u00f6nemli bir rol oynar. Bunlar\u0131n hepsi kilo verme yolculu\u011funa \u00e7\u0131karken \u00f6nemli fakt\u00f6rlerdir.<br \/>Kivilerin GI&#8217;s\u0131 d\u00fc\u015f\u00fckt\u00fcr, yani meyvenin i\u00e7erdi\u011fi \u015feker daha yava\u015f sal\u0131n\u0131r. Bu nedenle, kiviler de kan \u015fekeri seviyelerini d\u00fczenlemeye yard\u0131mc\u0131 olabilir ve d\u00fczensiz kan \u015fekeri art\u0131\u015flar\u0131n\u0131 azaltabilir.<br \/>Diyet lifi bak\u0131m\u0131ndan y\u00fcksek g\u0131dalar, tok olma hissini art\u0131rarak ve sindirim sistemini destekleyerek kilo kayb\u0131n\u0131 te\u015fvik eder.<br \/>Kiviler hem \u00e7\u00f6z\u00fcnmeyen lif hem de \u00e7\u00f6z\u00fcn\u00fcr lif i\u00e7erir. \u00c7\u00f6z\u00fcnmeyen lif (tohumlarda bulunur) toplu sa\u011flar ve d\u0131\u015fk\u0131n\u0131n sindirim sistemi boyunca hareketini te\u015fvik eder. \u00c7\u00f6z\u00fcn\u00fcr lif safra asidi hapseden ve kan kolesterol seviyelerini d\u00fc\u015f\u00fcren jel benzeri bir maddedir.<br \/>Bu lif t\u00fcrlerinin her ikisi de sindirim sistemi sa\u011fl\u0131\u011f\u0131na yard\u0131mc\u0131 olur ve diyet yaparken a\u015f\u0131r\u0131 yemeyi \u00f6nler.<br \/>Kiviler, v\u00fccuttaki proteinleri par\u00e7alayan bir antioksidan olan aksinidin i\u00e7erir. Bu antioksidan diyet yaparken harika bir m\u00fcttefiktir, \u00e7\u00fcnk\u00fc halsiz bir sindirim sistemine yard\u0131mc\u0131 olabilir. Proteinleri sindirmeye yard\u0131mc\u0131 olur ve irritabl ba\u011f\u0131rsak sendromu ile ac\u0131 \u00e7ekenlere yard\u0131mc\u0131 olabilir.<\/p>\n<h2 id=\"Summary\">\u00f6zet<\/h2>\n<p>Kiviler sadece meyve salatalar\u0131nda, smoothie&#8217;lerde yemek i\u00e7in lezzetli de\u011fildir ve at\u0131\u015ft\u0131rmal\u0131k olarak vitaminler, mineraller, enzimler, antioksidanlar ve liflerle doludur. T\u00fcm bu besinler sa\u011fl\u0131\u011f\u0131m\u0131z ve v\u00fccudumuzun optimal \u00e7al\u0131\u015fmas\u0131 i\u00e7in gereklidir. Kiviler bir portakala k\u0131yasla son derece y\u00fcksek miktarda C vitamini i\u00e7erir. Bu nedenle, kiviler ba\u011f\u0131\u015f\u0131kl\u0131k deste\u011fi, tansiyon d\u00fczenlemesi i\u00e7in etkilidir ve ast\u0131m ve makula dejenerasyonu gibi hastal\u0131klara bile yard\u0131mc\u0131 olabilir. Kivi, iltihapla sava\u015fabilen ve v\u00fccuttaki sindirimi art\u0131rabilen \u00f6zel bir enzim olan bromelain i\u00e7erir. Kivi kalorisi d\u00fc\u015f\u00fckt\u00fcr, 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.<br \/>Kardiyovask\u00fcler ve sindirim sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirmek istiyorsan\u0131z 1 veya 2 kivi yemek harika bir fikirdir. G\u00fcnl\u00fck smoothie veya k\u00fc\u00e7\u00fck bir at\u0131\u015ft\u0131rmal\u0131kla kivileri diyetinize dahil edin ve sizi olumlu y\u00f6nde nas\u0131l etkiledi\u011fini izleyin.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Kivi meyvesi genellikle bir &#8220;s\u00fcper g\u0131da&#8221; olarak kabul edilir, ancak asl\u0131nda \u00f6nemli vitamin ve minerallerle dolu ve sa\u011fl\u0131\u011f\u0131n\u0131z \u00fczerinde \u00e7ok [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6489,"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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