{"id":6960,"date":"2025-01-06T00:00:53","date_gmt":"2025-01-06T00:00:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6960"},"modified":"2025-01-06T15:41:12","modified_gmt":"2025-01-06T15:41:12","slug":"6-foods-that-help-you-poop-and-relieve-constipation","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/6-foods-that-help-you-poop-and-relieve-constipation\/","title":{"rendered":"Kakan\u0131za Ve Kab\u0131zl\u0131\u011f\u0131 Gidermenize Yard\u0131mc\u0131 Olan 6 Yiyecek"},"content":{"rendered":"<p><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2015-06\/625-constipation_625x350_71434545642.jpg\" alt=\"6 Foods That Help You Poop and Relieve Constipation\" class=\"\"\/><\/p> <ul class=\"wp-block-list\"><li>Oranges have a huge content of stool-softening Vitamin C<\/li><li>Almonds are rich in heart-healthy fats, protein and fibers<\/li><li>Stay hydrated always. Dehydration is a common cause of constipation<\/li><\/ul> <p>Kab\u0131zl\u0131k, ba\u011f\u0131rsak hareketlerinizin sert oldu\u011fu ve normalden daha az ger\u00e7ekle\u015fti\u011fi bir durumdur. Kab\u0131zl\u0131\u011f\u0131n en yayg\u0131n belirtileri aras\u0131nda \u015fi\u015fmi\u015f g\u00f6bek veya g\u00f6bek a\u011fr\u0131s\u0131, kusma, sert veya k\u00fc\u00e7\u00fck d\u0131\u015fk\u0131, her \u015feyin \u00e7\u0131kmad\u0131\u011f\u0131 hissi ve birka\u00e7 ba\u011f\u0131rsak hareketi bulunur. Kab\u0131zl\u0131\u011f\u0131n baz\u0131 nedenleri aras\u0131nda her zamanki diyetinizdeki de\u011fi\u015fiklikler, \u00e7ok fazla s\u00fct \u00fcr\u00fcn\u00fc yemek, aktif olmamak, yeterli su veya lif t\u00fcketmemek, m\u00fcshillerin a\u015f\u0131r\u0131 kullan\u0131m\u0131 veya sindirim sistemindeki sinir ve kaslarla ilgili sorunlar say\u0131l\u0131yor.<\/p> <p>Delihi merkezli beslenme uzman\u0131 Dr. Simran Saini&#8217;ye g\u00f6re, &#8220;Ye\u015fil yaprakl\u0131 sebzeler, meyveler, salata, bu\u011fday kepe\u011fi unu ave arpa gibi y\u00fcksek lifli yiyecekler kab\u0131zl\u0131\u011f\u0131 azaltmaya yard\u0131mc\u0131 olur. Su, triphala ve amla ile ajwain gibi \u00e7e\u015fitli bitkilerin su al\u0131m\u0131 ve t\u00fcketiminin y\u00fcksek i\u00e7eri\u011fi de kab\u0131zl\u0131\u011f\u0131n iyile\u015fmesinde hayati bir rol oynar.&#8221; \u0130\u015fte midenizi temizlemeye ve kab\u0131zl\u0131\u011f\u0131 tedavi etmenize yard\u0131mc\u0131 olabilece\u011fini \u00f6nerdi\u011fi yedi \u015fa\u015f\u0131rt\u0131c\u0131 yiyecek.<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-06\/constipation_625x350_81467115223.jpg\" alt=\"constipation\"\/><\/figure> <p><sub>Constipation can be caused by&nbsp;changes in your usual diet<\/sub><\/p> <p><strong>1. Meyveler<\/strong><\/p> <p>Meyveler lif bak\u0131m\u0131ndan zengindir. USDA&#8217;ya g\u00f6re, ahududu bir bardakta 8 gram lif sa\u011flar. Lif d\u0131\u015fk\u0131n\u0131z\u0131n b\u00fcy\u00fck k\u0131sm\u0131n\u0131 artt\u0131r\u0131r ve yiyeceklerin sindirim sisteminizde sorunsuz bir \u015fekilde hareket etmesine yard\u0131mc\u0131 olur. Kahvalt\u0131da yulaf ezmesinizi veya hatta midenizi yat\u0131\u015ft\u0131r\u0131c\u0131 etkisi olan bir kase yo\u011furtla yulaf ezmesinizi yutarak meyve yiyebilirsiniz. Dut, \u00e7ilek, jamun ans cape bekta\u015fi \u00fcz\u00fcm\u00fc gibi Hint meyvelerinden baz\u0131lar\u0131 da iyi se\u00e7eneklerdir.<br\/><img decoding=\"async\" alt=\"black raspberry barries\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-01\/black-raspberry-barries_650x364_51452145810.jpg\"\/><sub>Raspberries provide 8 grams of fiber in one cup<\/sub><br\/><strong>2. Portakallar<\/strong><\/p> <p>Portakallar d\u0131\u015fk\u0131 yumu\u015fat\u0131c\u0131 C Vitamini, d\u0131\u015fk\u0131n\u0131zdaki k\u00fctleyi art\u0131rmak i\u00e7in lifler ve ara\u015ft\u0131rmac\u0131lar\u0131n m\u00fcshil gibi \u00e7al\u0131\u015fabilece\u011fi bir flavonoid olan naringenin ile doludur. Ta\u015f\u0131nabilir at\u0131\u015ft\u0131rmal\u0131k olarak bir portakal paketleyebilir veya salatan\u0131za portakal par\u00e7alar\u0131 ekleyebilirsiniz.<br\/><img decoding=\"async\" alt=\"orange carrot detox drink\" src=\"https:\/\/i.ndtvimg.com\/i\/2017-04\/orange-carrot-detox-drink_620x350_61492429111.jpg\"\/><sub>Oranges have a huge content of stool-softening Vitamin C<\/sub><\/p> <p><strong>3. Badem<\/strong><\/p> <p>Badem kalp sa\u011fl\u0131\u011f\u0131na sahip ya\u011flar, protein ve lifler bak\u0131m\u0131ndan zengindir. Y\u00fcksek magnezyum i\u00e7eri\u011fi ba\u011f\u0131rsaklar\u0131m\u0131z\u0131 \u00e7al\u0131\u015f\u0131r hale getirmek. Mide asidi n\u00f6tralize eder ve d\u0131\u015fk\u0131y\u0131 ba\u011f\u0131rsaklardan ge\u00e7irir. Onlar da m\u00fckemmel bir ta\u015f\u0131nabilir at\u0131\u015ft\u0131rmal\u0131k g\u00f6revi g\u00f6r\u00fcr ve kahvalt\u0131 smoothie&#8217;nize de ekleyebilirsiniz.<\/p> <p>.<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2017-04\/almonds_625x350_61491812274.jpg\" alt=\"almonds\"\/><\/figure> <p><sub>Almonds are rich in heart-healthy fats, protein and fibers<\/sub><br\/><strong>4. Bu\u011fday kepe\u011fi<\/strong><\/p> <p>\u00c7al\u0131\u015fmalar, bu\u011fday kepe\u011finin kab\u0131zl\u0131\u011f\u0131 hafifletebilece\u011fini ve sindirimi iyile\u015ftirebilece\u011fini g\u00f6stermi\u015ftir. Bu\u011fday \u00e7ekirde\u011finin d\u0131\u015f tabakas\u0131 \u00e7ok fazla lif kuvveti i\u00e7erir. Yulaf ezmesinizin \u00fczerine serpebilir, bir grup kepekli kek haz\u0131rlayabilir veya bir kase kepekli tah\u0131l yiyebilirsiniz.<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2016-09\/wheat-bran_625x350_61473456625.jpg\" alt=\"wheat bran\"\/><\/figure> <p><sub>Wheat bran can relieve constipation and improve digestion<\/sub><\/p> <p><br\/><strong>5. Yaprakl\u0131 ve ye\u015fil sebzeler<\/strong><\/p> <p>Ispanak ve hatta mevsim su kabaklar\u0131 gibi ye\u015fil sebzeler, lif, kolonun b\u00fcz\u00fclmesine yard\u0131mc\u0131 olmak i\u00e7in magnezyum ve s\u0131v\u0131 dengesini ve kas kas\u0131lmalar\u0131n\u0131 d\u00fczenlemeye yard\u0131mc\u0131 olan potasyum gibi besinlerle doludur.<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2017-04\/green-vegetables_620x350_71491463014.jpg\" alt=\"green vegetables\"\/><\/figure> <p><strong>6. Muz<\/strong><\/p> <p>Muzdaki y\u00fcksek lif i\u00e7eri\u011fi kab\u0131zl\u0131\u011f\u0131n etkilerini normalle\u015ftirmeye yard\u0131mc\u0131 olabilir. D\u0131\u015fk\u0131lar\u0131n daha kolay ge\u00e7mesini sa\u011flayarak at\u0131klar\u0131 daha iyi d\u0131\u015far\u0131 itmenize yard\u0131mc\u0131 olabilirler.<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2015-10\/bananas_625x350_61445591492.jpg\" alt=\"bananas\"\/><\/figure> <p><sub>The high fiber content in bananas can help normalize the constipation<\/sub><\/p> <p>Kab\u0131zl\u0131\u011f\u0131 tedavi etmek ve midenizde hareket eden \u015feyleri tutmak i\u00e7in her zaman susuz kalmamak \u00f6nemlidir. V\u00fccutta yeterli su olmadan d\u0131\u015fk\u0131 yumu\u015famaz veya sindirim sisteminde sorunsuz bir \u015fekilde hareket etmez.\u00a0Dehidrasyon kab\u0131zl\u0131\u011f\u0131n en s\u0131k nedenidir. Ekstra lezzet ve ferahl\u0131k i\u00e7in limon veya salatal\u0131k dilimleri ekleyebilirsiniz.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Oranges have a huge content of stool-softening Vitamin C Almonds are rich in heart-healthy fats, protein and fibers Stay hydrated 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