{"id":6823,"date":"2023-06-04T19:06:22","date_gmt":"2023-06-04T19:06:22","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6823"},"modified":"2023-06-04T19:06:24","modified_gmt":"2023-06-04T19:06:24","slug":"8-evidence-based-health-benefits-of-papaya-2","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/8-evidence-based-health-benefits-of-papaya-2\/","title":{"rendered":"Papaya&#8217;n\u0131n Kan\u0131ta Dayal\u0131 8 Sa\u011fl\u0131k Faydas\u0131"},"content":{"rendered":"<p>Papaya inan\u0131lmaz derecede sa\u011fl\u0131kl\u0131 bir tropikal meyvedir.<\/p> <p>\u0130ltihaplanmay\u0131 azaltabilen, hastal\u0131kla sava\u015fabilen ve gen\u00e7 g\u00f6r\u00fcnmenize yard\u0131mc\u0131 olabilecek antioksidanlarla doludur.<\/p> <p>\u0130\u015fte papayan\u0131n 8 sa\u011fl\u0131k faydas\u0131.<\/p> <h2 class=\"wp-block-heading\">1. Lezzetli ve Besin y\u00fckl\u00fc<\/h2> <p>Papaya,&#038;nbsp&#8217;nin meyvesi;<em>Carica papaya<\/em>&nbsp;bitki.<\/p> <p>Orta Amerika ve G\u00fcney Meksika k\u00f6kenlidir, ancak \u015fimdi d\u00fcnyan\u0131n bir\u00e7ok yerinde yeti\u015ftirilmektedir.<\/p> <p>Papaya, kas etinde bulunan sert protein zincirlerini par\u00e7alayabilen papain ad\u0131 verilen bir enzim i\u00e7erir. Bu nedenle, insanlar ihale etmek i\u00e7in papaya kulland\u0131lar&nbsp;<a href=\"https:\/\/www.healthline.com\/nutrition\/is-red-meat-bad-for-you-or-good\">meat<\/a>&nbsp;binlerce y\u0131ld\u0131r.<\/p> <p>Papaya olgunla\u015fm\u0131\u015fsa, \u00e7i\u011f yenebilir. Bununla birlikte, olgunla\u015fmam\u0131\u015f papaya her zaman yemekten \u00f6nce pi\u015firilmelidir &#8211; \u00f6zellikle hamilelik s\u0131ras\u0131nda, olgunla\u015fmam\u0131\u015f meyve latekste y\u00fcksektir, bu da kas\u0131lmalar\u0131 uyarabilir.<\/p> <p>Papayalar armutlara benzer \u015fekilde \u015fekillendirilir ve 20 in\u00e7 (51 cm) uzunlukta olabilir. Cilt olgunla\u015fmad\u0131\u011f\u0131nda ye\u015fil, olgunla\u015ft\u0131\u011f\u0131nda turuncu, et ise sar\u0131, turuncu veya k\u0131rm\u0131z\u0131d\u0131r.<\/p> <p>Meyve ayr\u0131ca yenilebilir ama ac\u0131 olan bir\u00e7ok siyah tohuma sahiptir.<\/p> <p>Bir k\u00fc\u00e7\u00fck papaya (152 gram) i\u00e7erir (<a href=\"https:\/\/nutritiondata.self.com\/facts\/fruits-and-fruit-juices\/1985\/2\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a>):<\/p> <ul class=\"wp-block-list\"><li><strong>Calories:<\/strong>\u00a059<\/li><li><strong>Carbohydrates:<\/strong>\u00a015 grams<\/li><li><strong>Fiber:<\/strong>\u00a03 grams<\/li><li><strong>Protein:<\/strong>\u00a01 gram<\/li><li><strong>Vitamin C:<\/strong>\u00a0157% of the RDI<\/li><li><strong>Vitamin A:<\/strong>\u00a033% of the RDI<\/li><li><strong>Folate (vitamin B9):<\/strong>\u00a014% of the RDI<\/li><li><strong>Potassium:<\/strong>\u00a011% of the RDI<\/li><li>Trace amounts of calcium,\u00a0magnesium\u00a0and vitamins B1, B3, B5, E and K.<\/li><\/ul> <p>Papayalar ayr\u0131ca karotenoidler olarak bilinen sa\u011fl\u0131kl\u0131 antioksidanlar i\u00e7erir &#8211; \u00f6zellikle likopen ad\u0131 verilen bir t\u00fcr.<\/p> <p>Dahas\u0131, v\u00fccudunuz bu faydal\u0131 antioksidanlar\u0131 papayalardan di\u011fer meyve ve sebzelerden daha iyi emer.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>The papaya is a tropical fruit high in vitamins C and A, as well as fiber and healthy plant compounds. It also contains an enzyme called papain, used to tenderize meat.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">2. G\u00fc\u00e7l\u00fc Antioksidan Etkileri Vard\u0131r<\/h2> <p>Serbest radikaller v\u00fccudunuzun metabolizmas\u0131 s\u0131ras\u0131nda olu\u015fturulan reaktif molek\u00fcllerdir. Hastal\u0131\u011fa yol a\u00e7abilecek oksidatif stresi te\u015fvik edebilir.<\/p> <p>Papayalarda bulunan karotenoidler de dahil olmak \u00fczere antioksidanlar serbest radikalleri n\u00f6tralize edebilir.<\/p> <p>\u00c7al\u0131\u015fmalar, fermente papayan\u0131n ya\u015fl\u0131 yeti\u015fkinlerde ve prediyabet, hafif hipotiroidizm ve karaci\u011fer hastal\u0131\u011f\u0131 olan ki\u015filerde oksidatif stresi azaltabilece\u011fini belirtmektedir.<\/p> <p>Ayr\u0131ca, bir\u00e7ok ara\u015ft\u0131rmac\u0131 beyindeki a\u015f\u0131r\u0131 serbest radikallerin Alzheimer hastal\u0131\u011f\u0131nda \u00f6nemli bir fakt\u00f6r oldu\u011funa inanmaktad\u0131r.<\/p> <p>Bir \u00e7al\u0131\u015fmada, alt\u0131 ay boyunca fermente papaya \u00f6z\u00fc verilen Alzheimer&#8217;l\u0131 insanlar, DNA&#8217;da oksidatif hasara i\u015faret eden bir biyobelirte\u00e7te% 40&#8217;l\u0131k bir d\u00fc\u015f\u00fc\u015f ya\u015fad\u0131lar &#8211; ve ayn\u0131 zamanda ya\u015flanma ve kanserle de ba\u011flant\u0131l\u0131.<\/p> <p>Oksidatif stresteki azalma, papayan\u0131n likopen i\u00e7eri\u011fine ve serbest radikaller \u00fcretti\u011fi bilinen fazla demiri \u00e7\u0131karma yetene\u011fine atfedilir.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Papaya has powerful antioxidant effects, which may reduce oxidative stress and lower your risk of several diseases.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">3. Antikanser \u00d6zelliklerine Sahiptir<\/h2> <p>Ara\u015ft\u0131rmalar papayadaki likopenin kanser riskini azaltabilece\u011fini g\u00f6stermektedir.<\/p> <p>Kanser tedavisi g\u00f6ren ki\u015filer i\u00e7in de faydal\u0131 olabilir.<\/p> <p>Papaya, kansere katk\u0131da bulunan serbest radikalleri azaltarak \u00e7al\u0131\u015fabilir.<\/p> <p>Ek olarak, papaya di\u011fer meyveler taraf\u0131ndan payla\u015f\u0131lmad\u0131k baz\u0131 benzersiz etkilere sahip olabilir.<\/p> <p>Bilinen antioksidan \u00f6zelliklere sahip 14 meyve ve sebze aras\u0131nda meme kanseri h\u00fccrelerinde sadece papaya antikanser aktivitesi g\u00f6stermi\u015ftir.<\/p> <p>enflamasyon ve prekanser\u00f6z mide rahats\u0131zl\u0131klar\u0131 olan ya\u015fl\u0131 yeti\u015fkinlerde yap\u0131lan k\u00fc\u00e7\u00fck bir \u00e7al\u0131\u015fmada, fermente bir papaya preparat\u0131 oksidatif hasar\u0131 azaltt\u0131.<\/p> <p>Ancak \u00f6nerilerde bulunulmadan \u00f6nce daha fazla ara\u015ft\u0131rmaya ihtiya\u00e7 vard\u0131r.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Early research suggests that the antioxidants in papaya may reduce cancer risk and perhaps even slow cancer progression.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">4. Kalp Sa\u011fl\u0131\u011f\u0131n\u0131 \u0130yile\u015ftirebilir<\/h2> <p>Diyetinize daha fazla papaya eklemek kalp sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 art\u0131rabilir.<\/p> <p>\u00c7al\u0131\u015fmalar likopen ve C vitamini bak\u0131m\u0131ndan y\u00fcksek meyvelerin kalp hastal\u0131\u011f\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p> <p>Papayadaki antioksidanlar kalbinizi koruyabilir ve &#8220;iyi&#8221; HDL kolesterol\u00fcn koruyucu etkilerini art\u0131rabilir.<\/p> <p>Bir \u00e7al\u0131\u015fmada, 14 hafta boyunca fermente papaya takviyesi alan insanlar, plasebo verilen insanlardan daha az iltihaplanma ve &#8220;k\u00f6t\u00fc&#8221; LDL&#8217;nin &#8220;iyi&#8221; HDL&#8217;ye daha iyi bir oran\u0131na sahipti.<\/p> <p>\u0130yile\u015ftirilmi\u015f bir oran, kalp hastal\u0131\u011f\u0131 riskinin azalmas\u0131yla ba\u011flant\u0131l\u0131d\u0131r.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Papaya\u2019s high vitamin C and lycopene content can improve heart health and may reduce your risk of heart disease.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">5. \u0130ltihapla Sava\u015fabilir<\/h2> <p>Kronik inflamasyon bir\u00e7ok hastal\u0131\u011f\u0131n k\u00f6kenindedir ve sa\u011fl\u0131ks\u0131z yiyecekler ve ya\u015fam tarz\u0131 se\u00e7imleri enflamatuar s\u00fcreci y\u00f6nlendirebilir.<\/p> <p>\u00c7al\u0131\u015fmalar, papaya gibi antioksidan bak\u0131m\u0131ndan zengin meyve ve sebzelerin enflamatuar belirte\u00e7leri azaltmaya yard\u0131mc\u0131 oldu\u011funu g\u00f6stermektedir.<\/p> <p>\u00d6rne\u011fin, bir \u00e7al\u0131\u015fmada, karotenoidlerin y\u00fcksek oranda meyve ve sebze al\u0131m\u0131n\u0131 art\u0131ran erkeklerin, belirli bir enflamatuar belirte\u00e7 olan CRP&#8217;de \u00f6nemli bir azalma oldu\u011funa dikkat \u00e7ekti.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Chronic inflammation is at the root of many diseases. Papayas are very high in carotenoids that can reduce inflammation.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">6. Sindirimi Art\u0131rabilir<\/h2> <p>Papayadaki papain enzimi proteinin sindirimini kolayla\u015ft\u0131rabilir.<\/p> <p>Tropik b\u00f6lgelerde insanlar papaya kab\u0131zl\u0131k ve irritabl ba\u011f\u0131rsak sendromunun (IBS) di\u011fer semptomlar\u0131 i\u00e7in bir \u00e7are olarak kabul edilir.<\/p> <p>Bir \u00e7al\u0131\u015fmada, 40 g\u00fcn boyunca papaya bazl\u0131 bir form\u00fcl alan insanlar kab\u0131zl\u0131k ve \u015fi\u015fkinlikte \u00f6nemli iyile\u015fmeye sahipti.<\/p> <p>Tohumlar\u0131n, yapraklar\u0131n ve k\u00f6klerin de hayvanlarda ve insanlarda \u00fclserleri tedavi etmesi g\u00f6sterilmi\u015ftir.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Papaya has been shown to improve constipation and other symptoms of IBS. The seeds and other parts of the plant have also been used to treat ulcers.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">7. Cilt Hasar\u0131na Kar\u015f\u0131 Korur<\/h2> <p>V\u00fccudunuzu sa\u011fl\u0131kl\u0131 tutman\u0131n yan\u0131 s\u0131ra, papaya cildinizin daha tonlu ve gen\u00e7 g\u00f6r\u00fcnmesine de yard\u0131mc\u0131 olabilir.<\/p> <p>A\u015f\u0131r\u0131 serbest radikal aktivitesinin, ya\u015fla birlikte meydana gelen k\u0131r\u0131\u015f\u0131k, sarkma ve di\u011fer cilt hasarlar\u0131n\u0131n \u00e7o\u011fundan sorumlu oldu\u011funa inan\u0131lmaktad\u0131r.<\/p> <p>Papayadaki C vitamini ve likopen cildinizi korur ve bu ya\u015flanma belirtilerini azaltmaya yard\u0131mc\u0131 olabilir.<\/p> <p>Bir \u00e7al\u0131\u015fmada, 10-12 hafta likopen ile takviye etmek, g\u00fcne\u015fe maruz kalmadan sonra cilt k\u0131zar\u0131kl\u0131\u011f\u0131n\u0131 azaltt\u0131, bu da cilt yaralanmas\u0131n\u0131n bir i\u015faretidir.<\/p> <p>Bir di\u011ferinde, 14 hafta boyunca likopen, C vitamini ve di\u011fer antioksidanlar\u0131n bir kar\u0131\u015f\u0131m\u0131n\u0131 t\u00fcketen ya\u015fl\u0131 kad\u0131nlar\u0131n y\u00fcz k\u0131r\u0131\u015f\u0131kl\u0131klar\u0131n\u0131n derinli\u011finde g\u00f6zle g\u00f6r\u00fcl\u00fcr ve \u00f6l\u00e7\u00fclebilir bir azalma vard\u0131.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>The powerful antioxidants in papaya can help your skin recover from sun damage and may defend against wrinkling.<\/p><\/blockquote> <h2 class=\"wp-block-heading\">8. Lezzetli ve \u00c7ok Y\u00f6nl\u00fc<\/h2> <p>Papaya bir\u00e7ok insan\u0131n sevdi\u011fi e\u015fsiz bir tada sahiptir. Ancak, olgunluk anahtard\u0131r.<\/p> <p>Olgunla\u015fmam\u0131\u015f veya a\u015f\u0131r\u0131 olgunla\u015fm\u0131\u015f bir papayan\u0131n tad\u0131 m\u00fckemmel olgunla\u015fm\u0131\u015f olandan \u00e7ok farkl\u0131 olabilir.<\/p> <p>En uygun olgunla\u015ft\u0131\u011f\u0131nda, papaya birka\u00e7 ye\u015fil nokta iyi olmas\u0131na ra\u011fmen sar\u0131dan turuncu-k\u0131rm\u0131z\u0131ya renkli olmal\u0131d\u0131r. Bir avokado gibi, cildi hafif bas\u0131nca boyun e\u011fmelidir.<\/p> <p>Lezzeti so\u011fuk oldu\u011funda en iyisidir, bu nedenle m\u00fcmk\u00fcn oldu\u011funda so\u011futturmak iyi bir fikirdir.<\/p> <p>\u0130yice y\u0131kad\u0131ktan sonra, ikiye b\u00f6lebilir, tohumlar\u0131 kep\u00e7eleyebilir ve kavun veya kavun gibi bir ka\u015f\u0131kla kabuktan yiyebilirsiniz.<\/p> <p>\u0130nan\u0131lmaz derecede \u00e7ok y\u00f6nl\u00fc oldu\u011fu i\u00e7in, lezzetini tamamlayan di\u011fer yiyeceklerle de birle\u015ftirilebilir.<\/p> <p>\u0130\u015fte k\u00fc\u00e7\u00fck bir papaya kullanarak birka\u00e7 kolay tarif fikirleri:<\/p> <ul class=\"wp-block-list\"><li><strong>Breakfast:<\/strong>\u00a0Cut it in half and fill each half with Greek yogurt, then top with a few\u00a0blueberries\u00a0and chopped nuts.<\/li><li><strong>Appetizer:\u00a0<\/strong>Cut it into strips and wrap a slice of ham or prosciutto around each strip.<\/li><li><strong>Salsa:\u00a0<\/strong>Chop papaya, tomatoes, onions and cilantro, then add lime juice and mix well.<\/li><li><strong>Smoothie:\u00a0<\/strong>Combine the diced fruit with coconut milk and ice in a blender, then blend until smooth.<\/li><li><strong>Salad:\u00a0<\/strong>Chop papaya and avocado into cubes, add diced cooked chicken and dress with olive oil and vinegar.<\/li><li><strong>Dessert:<\/strong>\u00a0Combine the chopped fruit with 2 tablespoons (28 grams) of\u00a0chia seeds, 1 cup (240 ml) of almond milk and 1\/4 teaspoon of vanilla. Mix well and refrigerate before eating.<\/li><\/ul> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><strong>SUMMARY<\/strong>Papaya is a delicious fruit that is best enjoyed ripe. It can be eaten alone or easily combined with other foods.<\/p><\/blockquote> ","protected":false},"excerpt":{"rendered":"<p>Papaya inan\u0131lmaz derecede sa\u011fl\u0131kl\u0131 bir tropikal meyvedir. \u0130ltihaplanmay\u0131 azaltabilen, hastal\u0131kla sava\u015fabilen ve gen\u00e7 g\u00f6r\u00fcnmenize yard\u0131mc\u0131 olabilecek antioksidanlarla doludur. \u0130\u015fte papayan\u0131n [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6826,"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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