{"id":6909,"date":"2025-01-23T00:00:27","date_gmt":"2025-01-23T00:00:27","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6909"},"modified":"2025-01-23T16:40:20","modified_gmt":"2025-01-23T16:40:20","slug":"15-healthy-foods-that-help-you-poop","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/15-healthy-foods-that-help-you-poop\/","title":{"rendered":"Kakan\u0131za Yard\u0131mc\u0131 Olan 15 Sa\u011fl\u0131kl\u0131 Yiyecek"},"content":{"rendered":"

Kab\u0131zl\u0131k, n\u00fcfusun tahmini% 20’sini etkileyen yayg\u0131n bir sorundur.<\/p>

Gecikmi\u015f kolon ge\u00e7i\u015fi veya yiyeceklerin sindirim sistemi yoluyla hareketinde bir azalma, en yayg\u0131n nedenlerden biridir. D\u00fc\u015f\u00fck lifli diyet, ya\u015flanma ve fiziksel hareketsizlik de kab\u0131zl\u0131\u011fa katk\u0131da bulunabilir.<\/p>

Kab\u0131zl\u0131k ila\u00e7lar\u0131 tipik olarak m\u00fcshiller, d\u0131\u015fk\u0131 yumu\u015fat\u0131c\u0131lar ve lif takviyeleri i\u00e7erirken, diyetinize d\u00fczenlili\u011fi art\u0131ran birka\u00e7 g\u0131day\u0131 dahil etmek g\u00fcvenli ve etkili bir alternatif olabilir.<\/p>

\u0130\u015fte kakan\u0131za yard\u0131mc\u0131 olabilecek 15 sa\u011fl\u0131kl\u0131 yiyecek.<\/p>

1. Elmalar<\/h2>

Elmalar, 3,6 gram lif sa\u011flayan k\u00fc\u00e7\u00fck bir elma (5,3 ons veya 149 gram) ile iyi bir lif kayna\u011f\u0131d\u0131r.<\/p>

Lif ba\u011f\u0131rsaklar\u0131n\u0131zdan sindirilmemi\u015f olarak ge\u00e7er, d\u0131\u015fk\u0131 olu\u015fumuna yard\u0131mc\u0131 olur ve d\u00fczenli ba\u011f\u0131rsak hareketlerini te\u015fvik eder.<\/p>

Elmalar ayr\u0131ca m\u00fcshil etkisi ile bilinen pektin ad\u0131 verilen belirli bir \u00e7\u00f6z\u00fcn\u00fcr lif t\u00fcr\u00fc i\u00e7erir.<\/p>

Bir \u00e7al\u0131\u015fmada kab\u0131zl\u0131k olan 80 kat\u0131l\u0131mc\u0131 pektin takviyesi ald\u0131.<\/p>

4 hafta sonra, pektin kolonda ge\u00e7i\u015f s\u00fcresini h\u0131zland\u0131rd\u0131, kab\u0131zl\u0131k semptomlar\u0131n\u0131 azaltt\u0131 ve hatta ba\u011f\u0131rsaktaki yararl\u0131 bakteri miktar\u0131n\u0131 art\u0131rarak sindirim sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirdi.<\/p>

Elmalar yo\u011furt, krep ve yulaf ezmesi gibi yiyecekler i\u00e7in sa\u011fl\u0131kl\u0131 bir kaplama olarak kullan\u0131labilir veya seyahat dostu ve besleyici bir at\u0131\u015ft\u0131rmal\u0131k olarak kendi ba\u015flar\u0131na tad\u0131n\u0131 \u00e7\u0131karabilirsiniz.<\/p>

2. Kuru erik<\/h2>

Kuru erik genellikle do\u011fal bir m\u00fcshil olarak ve iyi bir nedenden dolay\u0131 kullan\u0131l\u0131r.<\/p>

D\u00f6rt kuru erik (32 gram) 2 gram lif ve A vitamini ve potasyum i\u00e7in g\u00fcnl\u00fck gereksinimlerinizin yakla\u015f\u0131k% 7’sini i\u00e7erir.<\/p>

Kuru erik ayr\u0131ca v\u00fccudunuzun zay\u0131f sindirdi\u011fi bir t\u00fcr \u015feker alkol\u00fc olan sorbitol i\u00e7erir. Ba\u011f\u0131rsaklara su \u00e7ekerek kab\u0131zl\u0131\u011f\u0131 hafifletmeye yard\u0131mc\u0131 olur, ba\u011f\u0131rsak hareketini te\u015fvik eder..<\/p>

Bir derlemede kuru eriklerin kab\u0131zl\u0131k \u00fczerindeki etkinli\u011fini \u00f6l\u00e7en d\u00f6rt \u00e7al\u0131\u015fma inceleniyor. Kuru erik d\u0131\u015fk\u0131 yumu\u015fatmaya, k\u0131vam\u0131 art\u0131rmaya ve d\u0131\u015fk\u0131 s\u0131kl\u0131\u011f\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olabilece\u011fini buldu.<\/p>

Ba\u015fka bir \u00e7al\u0131\u015fma, kuru eriklerin psyllium lif takviyeleri ile tedavi edilen kat\u0131l\u0131mc\u0131lara k\u0131yasla hem d\u0131\u015fk\u0131 s\u0131kl\u0131\u011f\u0131nda hem de k\u0131vam\u0131nda iyile\u015ftirmeler yapt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>

Kuru erik, salatalar\u0131 ve pilavlar\u0131 s\u00fcslemek i\u00e7in kullan\u0131ld\u0131\u011f\u0131nda bir par\u00e7a tatl\u0131l\u0131k ekler. \u015eeker eklenmemi\u015f k\u00fc\u00e7\u00fck bir bardak kuru erik suyu da t\u00fcm kuru eriklerde bulunan ayn\u0131 kab\u0131zl\u0131k-busting faydalar\u0131n\u0131 elde etmenin h\u0131zl\u0131 ve kullan\u0131\u015fl\u0131 bir yolu olabilir.<\/p>

3. Kivi<\/h2>

Kivi \u00f6zellikle lif bak\u0131m\u0131ndan y\u00fcksektir, bu da d\u00fczenlili\u011fi te\u015fvik etmeye yard\u0131mc\u0131 olmak i\u00e7in m\u00fckemmel bir besindir.<\/p>

Bir orta kivi (2,6 ons veya 69 gram) 2 gram lif i\u00e7erir.<\/p>

Kivinin sindirim sisteminde hareketi te\u015fvik etti\u011fi ve ba\u011f\u0131rsak hareketlerini te\u015fvik etti\u011fi g\u00f6sterilmi\u015ftir.<\/p>

Eski bir \u00e7al\u0131\u015fma, 4 haftal\u0131k bir s\u00fcre boyunca g\u00fcnde iki kez 33 kab\u0131z ve 20 kab\u0131z olmayan kat\u0131l\u0131mc\u0131ya kivi verdi.<\/p>

Kivi ba\u011f\u0131rsak ge\u00e7i\u015f s\u00fcresini h\u0131zland\u0131rmaya, m\u00fcshil kullan\u0131m\u0131n\u0131 azaltmaya ve kab\u0131zl\u0131k semptomlar\u0131n\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 oldu.<\/p>

Lezzetli, y\u00fcksek lifli bir muamele i\u00e7in bir sonraki smoothie’nize veya kahvalt\u0131 kasenize kivi eklemeyi deneyin.<\/p>

4. Keten tohumu<\/h2>

\u00c7ok \u00e7e\u015fitli sa\u011fl\u0131k yararlar\u0131na ek olarak, keten tohumlar\u0131n\u0131n y\u00fcksek lif i\u00e7eri\u011fi ve d\u00fczenlili\u011fi te\u015fvik etme yetene\u011fi kesinlikle \u00f6ne \u00e7\u0131kmalar\u0131n\u0131 sa\u011flar.<\/p>

Keten tohumlar\u0131n\u0131n her 1 \u00e7orba ka\u015f\u0131\u011f\u0131 (10 gram) porsiyon, hem \u00e7\u00f6z\u00fcn\u00fcr hem de \u00e7\u00f6z\u00fcnmeyen lif kar\u0131\u015f\u0131m\u0131 da dahil olmak \u00fczere 3 gram lif i\u00e7erir.<\/p>

Bir \u00e7al\u0131\u015fma, 12 hafta boyunca g\u00fcnl\u00fck 10 gram keten tohumu yemenin kab\u0131zl\u0131\u011f\u0131n yan\u0131 s\u0131ra di\u011fer sindirim ve kilo ko\u015fullar\u0131n\u0131 iyile\u015ftirdi\u011fini g\u00f6stermi\u015ftir.<\/p>

Ba\u015fka bir \u00e7al\u0131\u015fma, keten tohumunun hem kab\u0131zl\u0131k hem de ishal i\u00e7in \u00e7ift etkili olabilece\u011fini g\u00f6stermi\u015ftir.<\/p>

Keten tohumu yulaf, yo\u011furt, \u00e7orba ve sallama \u00fczerine serpildi\u011finde ekstra lif ve doku ekleyebilir.\u00a0Keten tohumu ya\u011f\u0131 salata soslar\u0131nda, soslarda ve soslarda da kullan\u0131labilir.<\/p>

5. Armut<\/h2>

Armut kab\u0131zl\u0131\u011f\u0131 birka\u00e7 \u015fekilde hafifletmeye yard\u0131mc\u0131 olabilir.<\/p>

\u0130lk olarak, lifleri y\u00fcksek. Bir orta armut (6,3 ons veya 178 gram) 6 gram lif i\u00e7erir ve s\u0131ras\u0131yla erkek ve kad\u0131nlar\u0131n g\u00fcnl\u00fck lif ihtiyac\u0131n\u0131n yakla\u015f\u0131k% 16’\u0131n\u0131 ve% 25’ini kar\u015f\u0131lar.<\/p>

Armutlar ayr\u0131ca, ba\u011f\u0131rsaklara su \u00e7ekmek ve ba\u011f\u0131rsak hareketini uyarmak i\u00e7in ozmotik bir ajan g\u00f6revi g\u00f6ren bir \u015feker alkol\u00fc olan sorbitolde de y\u00fcksektir.<\/p>

Ayr\u0131ca, armutlar sadece s\u0131n\u0131rl\u0131 miktarlarda emilebilen bir \u015feker t\u00fcr\u00fc olan fruktoz i\u00e7erir.<\/p>

Bunun nedeni v\u00fccudunuzun fruktozu metabolize etme \u015feklidir. Sadece daha yava\u015f bir h\u0131zda emilmez, ayn\u0131 zamanda b\u00fcy\u00fck miktarlarda fruktoz sadece karaci\u011feriniz taraf\u0131ndan metabolize edilebilir.<\/p>

Ayr\u0131ca, baz\u0131 bireylerde fruktoz kanama olabilir, bu da v\u00fccudun fruktozu emme yetene\u011fini etkileyen bir durumdur.<\/p>

Sorbitol gibi, emilmemi\u015f fruktoz da ba\u011f\u0131rsaklara su getirerek do\u011fal bir m\u00fcshil g\u00f6revi g\u00f6r\u00fcr.<\/p>

Armutlar inan\u0131lmaz derecede \u00e7ok y\u00f6nl\u00fcd\u00fcr ve diyetinize eklenmesi kolayd\u0131r. Salatalara, smoothie’lere ve sandvi\u00e7lere dahil edilebilir veya tatl\u0131 bir at\u0131\u015ft\u0131rmal\u0131k i\u00e7in \u00e7i\u011f olarak t\u00fcketilebilirler.<\/p>

6. Fasulye<\/h2>

&nbsp’nin \u00e7o\u011fu \u00e7e\u015fidi;beans<\/a> lif bak\u0131m\u0131ndan y\u00fcksektir ve d\u00fczenlili\u011fi korumaya yard\u0131mc\u0131 olabilir.<\/p>

\u00d6rne\u011fin, siyah fasulye pi\u015fmi\u015f bir yar\u0131m bardak (86 gram) ba\u015f\u0131na 7,5 gram lif i\u00e7erirken, bir bu\u00e7uk bardak (91 gram) pi\u015fmi\u015f lacivert fasulye 9,5 gram lif i\u00e7erir.<\/p>

Fasulye ayr\u0131ca, her ikisi de kab\u0131zl\u0131\u011f\u0131 farkl\u0131 \u015fekillerde hafifletmeye yard\u0131mc\u0131 olan iyi miktarlarda \u00e7\u00f6z\u00fcn\u00fcr ve \u00e7\u00f6z\u00fcnmez lif i\u00e7erir.<\/p>

\u00c7\u00f6z\u00fcn\u00fcr lif suyu emer ve jel benzeri bir k\u0131vam olu\u015fturur, d\u0131\u015fk\u0131y\u0131 yumu\u015fat\u0131r ve ge\u00e7mesini kolayla\u015ft\u0131r\u0131r.<\/p>

\u00d6te yandan, \u00e7\u00f6z\u00fcnmeyen lif sindirim sisteminden bozulmadan ge\u00e7er ve d\u0131\u015fk\u0131ya toplu olarak ekler.<\/p>

Bir 2016 \u00e7al\u0131\u015fmas\u0131, diyette hem \u00e7\u00f6z\u00fcn\u00fcr hem de \u00e7\u00f6z\u00fcnmeyen lifin bir kar\u0131\u015f\u0131m\u0131n\u0131 dahil ederek kab\u0131zl\u0131\u011f\u0131n yan\u0131 s\u0131ra \u015fi\u015fkinlik ve gaz\u0131 azaltabilece\u011fini g\u00f6stermi\u015ftir.<\/p>

Lif al\u0131m\u0131n\u0131z\u0131 art\u0131rman\u0131n kolay bir yolunu ar\u0131yorsan\u0131z, fasulye bunu yapman\u0131n iyi bir yoludur. Lezzetli bir lif dozu i\u00e7in \u00e7orbalara, soslara veya yan yemeklere ekleyin.<\/p>

7. Rhubarb<\/h2>

Hem rhubarb’\u0131n lif i\u00e7eri\u011fi hem de do\u011fal m\u00fcshil \u00f6zellikleri d\u00fczenlili\u011fi te\u015fvik ediyor.<\/p>

Her rhubarb sap\u0131 (1,8 ons veya 51 gram), \u00e7o\u011funlukla \u00e7\u00f6z\u00fcnmeyen lifi toplu olarak te\u015fvik eden 1 gram lif i\u00e7erir.<\/p>

Rhubarb ayr\u0131ca v\u00fccutta m\u00fcshil etkisi olan sennoside A ad\u0131 verilen bir bile\u015fik i\u00e7erir. Asl\u0131nda, sennosides senna gibi bitkisel m\u00fcshillerde bile bulunur.<\/p>

Sennoside A, ba\u011f\u0131rsaklardaki su ta\u015f\u0131mac\u0131l\u0131\u011f\u0131n\u0131 kontrol eden bir protein olan aquaporin 3 (AQP3) seviyelerini azaltarak \u00e7al\u0131\u015f\u0131r.<\/p>

AQP3 seviyelerinin azalmas\u0131, d\u0131\u015fk\u0131y\u0131 yumu\u015fatan ve ba\u011f\u0131rsak hareketlerini destekleyen su emiliminin artmas\u0131na neden oldu.<\/p>

Rhubarb \u00e7e\u015fitli unlu mamullerde kullan\u0131labilir, yo\u011furda eklenebilir, hatta ilave bir lezzet i\u00e7in yulaf ezmesine eklenebilir.<\/p>

8. Enginar<\/h2>

Ara\u015ft\u0131rmalar, enginarlar\u0131n ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131 ve d\u00fczenlili\u011fi korumak i\u00e7in faydal\u0131 olabilecek prebiyotik bir etkiye sahip oldu\u011funu g\u00f6stermektedir.<\/p>

Prebiyotikler, kolonunuzda bulunan iyi bakterileri besleyerek \u00e7al\u0131\u015fan ve sindirim sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 optimize etmeye yard\u0131mc\u0131 olan \u00f6zel bir lif t\u00fcr\u00fcdir.<\/p>

Prebiyotik t\u00fcketmek kab\u0131zl\u0131\u011f\u0131 gidermeye de yard\u0131mc\u0131 olabilir.<\/p>

2017’de yap\u0131lan bir derlemede 199 kat\u0131l\u0131mc\u0131 dahil olmak \u00fczere be\u015f \u00e7al\u0131\u015fmaya bak\u0131ld\u0131 ve prebiyotiklerin d\u0131\u015fk\u0131 s\u0131kl\u0131\u011f\u0131n\u0131 art\u0131rd\u0131\u011f\u0131 ve tutarl\u0131l\u0131\u011f\u0131 art\u0131rd\u0131\u011f\u0131 sonucuna var\u0131ld\u0131.<\/p>

\u00d6zellikle enginar, ba\u011f\u0131rsaktaki yararl\u0131 bakterileri art\u0131rabilecek iyi bir prebiyotik kayna\u011f\u0131d\u0131r.<\/p>

Bir \u00e7al\u0131\u015fmada, d\u00fcnya enginarlar\u0131ndan \u00e7\u0131kar\u0131lan lif ile 32 kat\u0131l\u0131mc\u0131 takviyesi vard\u0131. 3 hafta sonra, yararl\u0131 bakteri konsantrasyonlar\u0131n\u0131n artt\u0131\u011f\u0131n\u0131, zararl\u0131 ba\u011f\u0131rsak bakterilerinin miktarlar\u0131n\u0131n azald\u0131\u011f\u0131n\u0131 buldular.<\/p>

Ba\u015fka bir \u00e7al\u0131\u015fmada enginar yapra\u011f\u0131 ekstresinin irritabl ba\u011f\u0131rsak sendromu (IBS) olan 208 kat\u0131l\u0131mc\u0131 \u00fczerindeki etkileri incelenm\u0131\u015ft\u0131r. Enginar sadece IBS insidans\u0131n\u0131 azaltmakla kalmad\u0131, ayn\u0131 zamanda ba\u011f\u0131rsak desenlerinin normalle\u015fmesine de yard\u0131mc\u0131 oldu.<\/p>

Enginar hem taze hem de jarred formda mevcuttur ve kremsi soslar, salatalar ve lezzetli tartlar gibi bir\u00e7ok tarifte kullan\u0131labilir.<\/p>

9. Kefir<\/h2>

Kefir, kab\u0131zl\u0131\u011f\u0131 hafifletmeye yard\u0131mc\u0131 olabilecek sa\u011fl\u0131kl\u0131 ba\u011f\u0131rsak bakterilerinin bir formu olan probiyotikler i\u00e7eren fermente bir s\u00fct i\u00e7ece\u011fidir.<\/p>

Probiyotiklerin d\u0131\u015fk\u0131 s\u0131kl\u0131\u011f\u0131n\u0131 art\u0131rd\u0131\u011f\u0131, d\u0131\u015fk\u0131 k\u0131vamini iyile\u015ftirdi\u011fi ve ba\u011f\u0131rsak hareketlerini h\u0131zland\u0131rmak i\u00e7in ba\u011f\u0131rsak ge\u00e7i\u015f s\u00fcresini azaltmaya yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir.<\/p>

\u00c7e\u015fitli \u00e7al\u0131\u015fmalar, \u00f6zellikle kefirin d\u00fczenlili\u011fi te\u015fvik edebilece\u011fini g\u00f6stermi\u015ftir.<\/p>

Bir \u00e7al\u0131\u015fmada kab\u0131zl\u0131\u011f\u0131 olan 20 kat\u0131l\u0131mc\u0131ya 4 hafta boyunca kefir verildi. Kefir’in m\u00fcshil kullan\u0131m\u0131n\u0131 azaltt\u0131, ba\u011f\u0131rsak ge\u00e7i\u015fini h\u0131zland\u0131r\u0131r, d\u0131\u015fk\u0131 s\u0131kl\u0131\u011f\u0131n\u0131 artt\u0131r\u0131r ve k\u0131vam\u0131 art\u0131r\u0131r.<\/p>

\u00c7al\u0131\u015fmalar\u0131n 2014’te g\u00f6zden ge\u00e7irilmesi, probiyotiklerin t\u00fcm ba\u011f\u0131rsak ge\u00e7i\u015f s\u00fcresini ve d\u0131\u015fk\u0131 s\u0131kl\u0131\u011f\u0131n\u0131 ve tutarl\u0131l\u0131\u011f\u0131n\u0131 iyile\u015ftirebilece\u011fini de buldu.<\/p>

Kefir smoothie’ler veya salata soslar\u0131 i\u00e7in m\u00fckemmel bir temel olu\u015fturur. Alternatif olarak, kefir kullanarak probiyotik bak\u0131m\u0131ndan zengin bir parfe yapmay\u0131 ve ekstra bir lif takviyesi i\u00e7in meyve, keten tohumu veya yulafla kaplamay\u0131 deneyin.<\/p>

10. \u0130ncir<\/h2>

\u0130ncir, d\u00fczenli ba\u011f\u0131rsak hareketlerini te\u015fvik etmek i\u00e7in diyetinize daha fazla lif alman\u0131n m\u00fckemmel bir yoludur.<\/p>

Kuru incir, \u00f6zellikle konsantre bir lif dozu sa\u011flayabilir.<\/p>

Bir bu\u00e7uk bardak (75 gram) kuru incir, s\u0131ras\u0131yla erkek ve kad\u0131nlar\u0131n g\u00fcnl\u00fck lif ihtiyac\u0131n\u0131n yakla\u015f\u0131k% 16’\u0131n\u0131 ve% 25’ini kar\u015f\u0131layabilen 7,5 gram lif i\u00e7erir.<\/p>

2011’de yap\u0131lan bir hayvan \u00e7al\u0131\u015fmas\u0131nda, incir ezmesinin 3 haftal\u0131k bir s\u00fcre boyunca kab\u0131zl\u0131k \u00fczerindeki etkileri incelenerek incelenm\u0131\u015ft\u0131r. \u0130ncir ezmesinin d\u0131\u015fk\u0131 a\u011f\u0131rl\u0131\u011f\u0131n\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 ve ba\u011f\u0131rsak ge\u00e7i\u015f s\u00fcresini azaltt\u0131\u011f\u0131n\u0131 ve kab\u0131zl\u0131k i\u00e7in do\u011fal bir ila\u00e7 olarak kullan\u0131m\u0131n\u0131 destekledi\u011fini buldu.<\/p>

\u0130nsanlarda yap\u0131lan ba\u015fka bir \u00e7al\u0131\u015fmada, kab\u0131zl\u0131\u011f\u0131 olan 40 kat\u0131l\u0131mc\u0131ya incir ezmesi verilmesinin kolonik ge\u00e7i\u015fi h\u0131zland\u0131rmaya, d\u0131\u015fk\u0131 k\u0131vamini art\u0131rmaya ve kar\u0131n rahats\u0131zl\u0131\u011f\u0131n\u0131 hafifletmeye yard\u0131mc\u0131 oldu\u011fu bulunmu\u015ftur.<\/p>

\u0130ncir kendi ba\u015flar\u0131na t\u00fcketilebilirken, bir meyve salatas\u0131na dahil edilebilir veya bruschetta, pizzalar ve sandvi\u00e7lerle harika giden lezzetli bir re\u00e7ele kaynat\u0131labilir.<\/p>

11. Tatl\u0131 patates<\/h2>

Bir dizi vitamin ve mineral sa\u011flaman\u0131n yan\u0131 s\u0131ra, tatl\u0131 patatesler de d\u00fczenlili\u011fi art\u0131rmaya yard\u0131mc\u0131 olabilecek iyi miktarda lif i\u00e7erir.<\/p>

Bir orta tatl\u0131 patates (4,5 ons veya 150 gram) 4 gram lif i\u00e7erir.<\/p>

Tatl\u0131 patateslerde bulunan lif \u00e7o\u011funlukla \u00e7\u00f6z\u00fcnmez ve sel\u00fcloz, lignin ve pektin gibi birka\u00e7 spesifik t\u00fcr i\u00e7erir.<\/p>

Lif i\u00e7eri\u011fi sayesinde, baz\u0131 \u00e7al\u0131\u015fmalar tatl\u0131 patateslerin ba\u011f\u0131rsak hareketlerini te\u015fvik etmeye yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermi\u015ftir.<\/p>

2016 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada kemoterapi g\u00f6ren 57 l\u00f6semi hastas\u0131nda tatl\u0131 patates al\u0131m\u0131n\u0131n kab\u0131zl\u0131k \u00fczerindeki etkileri \u00f6l\u00e7\u00fcld\u00fc\u011f\u00fcne g\u00f6re.<\/p>

Sadece 4 g\u00fcn sonra, kab\u0131zl\u0131k belirte\u00e7lerinin \u00e7o\u011fu iyile\u015fti ve tatl\u0131 patates t\u00fcketen kat\u0131l\u0131mc\u0131lar kontrol grubundan \u00f6nemli \u00f6l\u00e7\u00fcde daha az s\u00fczme ve rahats\u0131zl\u0131\u011fa sahipti.<\/p>

Tatl\u0131 patatesler p\u00fcre haline getirilebilir, pi\u015firilebilir, sotelenebilir veya kavrulabilir ve en sevdi\u011finiz tariflerden herhangi biri olan beyaz patateslerin yerine kullan\u0131labilir. Avokado tostu yerine ekmek olarak deneyin.<\/p>

12. Mercimek<\/h2>

Bu yenilebilir nab\u0131z lifle doludur, bu da kab\u0131zl\u0131\u011f\u0131 gidermek i\u00e7in diyetinize m\u00fckemmel bir katk\u0131d\u0131r.<\/p>

Asl\u0131nda, bir bu\u00e7uk bardak (99 gram) ha\u015flanm\u0131\u015f mercimek etkileyici bir 8 gram i\u00e7erir.<\/p>

Ek olarak, mercimek yemek kolonda bulunan bir t\u00fcr k\u0131sa zincirli ya\u011f asidi olan b\u00fctirik asit \u00fcretimini art\u0131rabilir. Ba\u011f\u0131rsak hareketlerini te\u015fvik etmek i\u00e7in sindirim sisteminin hareketini artt\u0131r\u0131r.<\/p>

2019 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada, faydal\u0131 ba\u011f\u0131rsak hormonu salg\u0131lanmas\u0131 ve ba\u011f\u0131rsak bariyer b\u00fct\u00fcnl\u00fc\u011f\u00fcn\u00fcn lif takviyesi yoluyla artan b\u00fctirat ile iyile\u015ftirildi\u011fi sonucuna var\u0131lm\u0131\u015ft\u0131r.<\/p>

Mercimek, \u00e7orbalara ve salatalara zengin, doyurucu bir lezzet katarken, ayn\u0131 zamanda bol miktarda ek lif ve sa\u011fl\u0131k yarar\u0131 sa\u011flar.<\/p>

13. Chia tohumlar\u0131<\/h2>

Sadece 1 ons (28 gram) chia tohumu 11 gram lif i\u00e7erir.<\/p>

Asl\u0131nda, chia tohumlar\u0131 a\u011f\u0131rl\u0131k olarak yakla\u015f\u0131k% 40 lifden olu\u015fur ve bu da onlar\u0131 mevcut en lif yo\u011fun yiyeceklerden biri haline getirir.<\/p>

\u00d6zellikle, chia tohumlar\u0131, daha kolay ge\u00e7i\u015f i\u00e7in d\u0131\u015fk\u0131y\u0131 yumu\u015fatan ve nemlendiren bir jel olu\u015fturmak i\u00e7in suyu emen iyi bir \u00e7\u00f6z\u00fcn\u00fcr lif kayna\u011f\u0131d\u0131r.<\/p>

Bir \u00e7al\u0131\u015fma, chia tohumlar\u0131n\u0131n sudaki a\u011f\u0131rl\u0131\u011f\u0131n\u0131n 15 kat\u0131na kadar emebilece\u011fini ve daha kolay eliminasyona izin verdi\u011fini buldu.<\/p>

Chia tohumlar\u0131n\u0131 smoothie’lere, pudinglere ve yo\u011furtlara kar\u0131\u015ft\u0131rarak birka\u00e7 gram daha \u00e7\u00f6z\u00fcn\u00fcr lifle paketlemeyi deneyin.<\/p>

14. Avokado<\/h2>

Avokado sadece tost ve guacamole’de moda de\u011fildir. Besinlerle dolular ve kab\u0131zl\u0131\u011fa yard\u0131mc\u0131 olabilirler.<\/p>

Bir bardak (146 gram) dilimlenmi\u015f avokado 10 gram lif i\u00e7erir.<\/p>

Hem \u00e7\u00f6z\u00fcn\u00fcr hem de \u00e7\u00f6z\u00fcnmeyen lifin bu kayna\u011f\u0131 kab\u0131zl\u0131\u011f\u0131 hafifletmeye yard\u0131mc\u0131 olabilir.<\/p>

Di\u011fer \u00e7al\u0131\u015fmalar avokadolar\u0131n sa\u011fl\u0131kl\u0131 ya\u015flanmay\u0131 da destekleyebilece\u011fini g\u00f6stermektedir.<\/p>

Avokado, smoothie’lere ve unlu mamullere \u00e7ok y\u00f6nl\u00fc bir ektir ve tost \u00fczerinde veya sandvi\u00e7lerde mayonez yerine lezzetlidir.<\/p>

15. Yulaf kepe\u011fi<\/h2>

Yulaf kepe\u011fi, yulaf tanesinin lif bak\u0131m\u0131ndan zengin d\u0131\u015f g\u00f6vdesidir.<\/p>

Yuvarlanm\u0131\u015f veya eski moda yulaf kadar yayg\u0131n olarak t\u00fcketilmese de, yulaf kepe\u011fi \u00f6nemli \u00f6l\u00e7\u00fcde daha fazla lif i\u00e7erir.<\/p>

Sadece \u00fc\u00e7te bir fincan (40 gram) yulaf kepe\u011fi yakla\u015f\u0131k 7 gram lif i\u00e7erir.<\/p>

Daha eski bir \u00e7al\u0131\u015fma, 12 haftal\u0131k bir s\u00fcre boyunca 15 ya\u015fl\u0131 kat\u0131l\u0131mc\u0131ya yulaf kepe\u011fi verdi ve sonu\u00e7lar\u0131 bir kontrol grubuyla kar\u015f\u0131la\u015ft\u0131rd\u0131.<\/p>

Yulaf kepe\u011fi sadece iyi tolere edilmekle kalmad\u0131, ayn\u0131 zamanda kat\u0131l\u0131mc\u0131lar\u0131n v\u00fccut a\u011f\u0131rl\u0131klar\u0131n\u0131 korumalar\u0131na yard\u0131mc\u0131 oldu ve m\u00fcshil kullan\u0131mlar\u0131n\u0131% 59 oran\u0131nda azaltt\u0131, bu da kab\u0131zl\u0131k i\u00e7in g\u00fcvenli ve etkili bir do\u011fal ila\u00e7 haline getirdi.<\/p>

Yulaf ezmesi ve yulaf kepe\u011fi ayn\u0131 yulaf tavu\u011fundan gelse de, doku ve tat a\u00e7\u0131s\u0131ndan de\u011fi\u015fir. Yulaf kepe\u011fi \u00f6zellikle ev yap\u0131m\u0131 granola ve ekmek tariflerinde kullan\u0131ld\u0131\u011f\u0131nda iyi \u00e7al\u0131\u015f\u0131r.<\/p> ","protected":false},"excerpt":{"rendered":"

Kab\u0131zl\u0131k, n\u00fcfusun tahmini% 20’sini etkileyen yayg\u0131n bir sorundur. Gecikmi\u015f kolon ge\u00e7i\u015fi veya yiyeceklerin sindirim sistemi yoluyla hareketinde bir azalma, en […]<\/p>\n","protected":false},"author":2,"featured_media":16783,"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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