{"id":8991,"date":"2023-12-21T13:02:52","date_gmt":"2023-12-21T13:02:52","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8991"},"modified":"2023-12-21T13:03:06","modified_gmt":"2023-12-21T13:03:06","slug":"7-impressive-health-benefits-of-cherries","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/7-impressive-health-benefits-of-cherries\/","title":{"rendered":"KIRAZ 7 ETKILEYICI SA\u011eLIK FAYDALARI"},"content":{"rendered":"<\/p>\n<p>Kiraz en sevilen meyve biridir, ve iyi bir nedenle.<\/p>\n<p>Onlar sadece lezzetli de\u011fil, ayn\u0131 zamanda g\u00fc\u00e7l\u00fc sa\u011fl\u0131k etkileri ile vitamin, mineral ve bitki bile\u015fikleri paketi konum.<\/p>\n<p>Burada kiraz 7 etkileyici sa\u011fl\u0131k yararlar\u0131 vard\u0131r.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/cherries-benefits-1296x728-feature.jpg?w=1155&amp;h=1528\" alt=\"\" \/><\/figure>\n<h2>1. Besinlerle dolu<\/h2>\n<p>Kiraz renk ve tatlar \u00e7e\u015fitli gelen k\u00fc\u00e7\u00fck ta\u015f meyve vard\u0131r. Tart ve tatl\u0131 kiraz veya\u00a0<em>Prunus cerasus<\/em>\u00a0L. ve\u00a0<em>Prunus avium<\/em>\u00a0L. olmak \u00fczere iki ana kategori vard\u0131r.<\/p>\n<p>Renkleri sar\u0131dan koyu siyah-k\u0131rm\u0131z\u0131ya kadar de\u011fi\u015febilir.<\/p>\n<p>T\u00fcm \u00e7e\u015fitleri son derece besleyici ve lif, vitamin ve mineraller ile doludur.<\/p>\n<p>Bir fincan (154 gram) tatl\u0131, \u00e7i\u011f, \u00e7ekirdeksiz kiraz sa\u011flar.<\/p>\n<ul>\n<li><strong>Kalori:<\/strong>\u00a097<\/li>\n<li><strong>Protein:<\/strong>\u00a02 gram<\/li>\n<li><strong>Karbonhidrat:<\/strong>\u00a025 gram<\/li>\n<li><strong>Lif:\u00a0<\/strong>3 gram<\/li>\n<li><strong>C vitamini:<\/strong>\u00a0G\u00fcnl\u00fck De\u011ferin %18&#8217;i (DV)<\/li>\n<li><strong>Potasyum:<\/strong>\u00a0DV&#8217;nin %10&#8217;u<\/li>\n<li><strong>Bak\u0131r:<\/strong>\u00a0DV&#8217;nin %5&#8217;i<\/li>\n<li><strong>Manganez:<\/strong>\u00a0DV%5<\/li>\n<\/ul>\n<p>Bu besinler, \u00f6zellikle lif, C vitamini ve potasyum, bir\u00e7ok y\u00f6nden sa\u011fl\u0131k yarar.<\/p>\n<p>Potasyum kas kas\u0131lmas\u0131, sinir fonksiyonu, kan bas\u0131nc\u0131 reg\u00fclasyonu ve di\u011fer bir\u00e7ok kritik v\u00fccut s\u00fcre\u00e7leri i\u00e7in gerekli iken C vitamini ba\u011f\u0131\u015f\u0131kl\u0131k sistemi ve cilt sa\u011fl\u0131\u011f\u0131n\u0131 korumak i\u00e7in gereklidir.<\/p>\n<p>Kiraz da lif iyi bir kaynakt\u0131r, hangi yararl\u0131 ba\u011f\u0131rsak bakterileri yak\u0131t ve ba\u011f\u0131rsak d\u00fczenlilik te\u015fvik ederek sindirim sistemi sa\u011fl\u0131kl\u0131 tutmaya yard\u0131mc\u0131 olur.<\/p>\n<p>Ayr\u0131ca, B vitaminleri, manganez, bak\u0131r, magnezyum ve K vitamini sa\u011flar.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>Kiraz C vitamini iyi bir kaynak, potasyum, lif, ve v\u00fccudunuzun en iyi \u015fekilde \u00e7al\u0131\u015fmas\u0131 i\u00e7in gereken di\u011fer besin.<\/p>\n<\/blockquote>\n<h2>2. Antioksidanlar ve anti-inflamatuar bile\u015fikler a\u00e7\u0131s\u0131ndan zengin<\/h2>\n<p>Kiraz bitki bile\u015fikleri y\u00fcksek konsantrasyonbu meyvenin bir\u00e7ok sa\u011fl\u0131k yararlar\u0131 sorumlu olabilir.<\/p>\n<p>Miktar\u0131 ve t\u00fcr\u00fc \u00e7e\u015fitli ba\u011fl\u0131 olarak de\u011fi\u015febilir ra\u011fmen, t\u00fcm kiraz antioksidanlar ve anti-inflamatuar bile\u015fikler ile doludur.<\/p>\n<p>Bu y\u00fcksek antioksidan i\u00e7eri\u011fi oksidatif stres m\u00fccadele yard\u0131mc\u0131 olabilir, birden fazla kronik hastal\u0131klar ve erken ya\u015flanma ile ba\u011flant\u0131l\u0131 bir durum.<\/p>\n<p>Asl\u0131nda, bir inceleme kiraz yeme etkili 16 \u00e7al\u0131\u015fmalar\u0131n 11 ve 10 \u00e7al\u0131\u015fmalar\u0131n 8 oksidatif stres belirte\u00e7leri iltihab\u0131 azaltt\u0131\u011f\u0131n\u0131 bulundu.<\/p>\n<p>Kiraz polifenoller \u00f6zellikle y\u00fcksek, h\u00fccresel hasarla m\u00fccadele yard\u0131mc\u0131 bitki kimyasallar\u0131 b\u00fcy\u00fck bir grup, iltihab\u0131 azaltmak, ve genel sa\u011fl\u0131k te\u015fvik.<\/p>\n<p>Asl\u0131nda, polifenol a\u00e7\u0131s\u0131ndan zengin diyetler kalp hastal\u0131\u011f\u0131, diyabet, zihinsel gerileme ve baz\u0131 kanserler de dahil olmak \u00fczere bir\u00e7ok kronik ko\u015fullara kar\u015f\u0131 koruyabilir.<\/p>\n<p>Bu ta\u015f meyveler de beta-karoten ve C vitamini gibi karotenoid pigmentler i\u00e7erir, her ikisi de anti-inflamatuar ve antioksidan \u00f6zelliklere sahip.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6ZET<\/strong>\u00a0T\u00fcm kiraz antioksidanlar ve anti-inflamatuar bile\u015fikler y\u00fcksek, kronik hastal\u0131k riskini azaltmak ve genel sa\u011fl\u0131k te\u015fvik edebilir.<\/p>\n<\/blockquote>\n<h2>3. Egzersiz kurtarma art\u0131rabilir<\/h2>\n<p>Ara\u015ft\u0131rma kiraz anti-inflamatuar ve antioksidan bile\u015fikler egzersiz kaynakl\u0131 kas a\u011fr\u0131s\u0131, hasar ve inflamasyon hafifletmeye yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>\n<p>Tart kiraz ve suyu tatl\u0131 \u00e7e\u015fitleri daha etkili gibi g\u00f6r\u00fcn\u00fcyor, her ikisi de sporcular yard\u0131mc\u0131 olabilir ra\u011fmen.<\/p>\n<p>Tart kiraz suyu ve konsantre kas kurtarma h\u0131zland\u0131rmak i\u00e7in bulunmu\u015ftur, egzersiz kaynakl\u0131 kas a\u011fr\u0131s\u0131 azaltmak, ve elit sporcular da g\u00fc\u00e7 kayb\u0131n\u0131 \u00f6nlemek, bisiklet\u00e7iler ve maraton ko\u015fucular\u0131 gibi .<\/p>\n<p>Ayr\u0131ca, baz\u0131 kan\u0131tlar kiraz \u00fcr\u00fcnleri egzersiz performans\u0131n\u0131 art\u0131rabilir d\u00fc\u015f\u00fcnd\u00fcrmektedir.<\/p>\n<p>27 dayan\u0131kl\u0131l\u0131k ko\u015fucular\u0131 bir \u00e7al\u0131\u015fmada, bir yar\u0131 maraton \u00f6nce 10 g\u00fcn boyunca g\u00fcnde 480 mg toz tart kiraz t\u00fcketilen olanlar% 13 daha h\u0131zl\u0131 yar\u0131\u015f s\u00fcreleri ortalama ve plasebo grubuna g\u00f6re daha az kas a\u011fr\u0131s\u0131 deneyimli oldu\u011funu g\u00f6stermi\u015ftir .<\/p>\n<p>Kiraz ve egzersiz aras\u0131ndaki ba\u011flant\u0131lar\u0131 ke\u015ffetmek \u00e7o\u011fu \u00e7al\u0131\u015fma e\u011fitimli sporcular i\u00e7ermesine ra\u011fmen, tart kiraz suyu olmayan sporcular da yararlanabilir.<\/p>\n<p>20 aktif kad\u0131n bir \u00e7al\u0131\u015fmada, 8 g\u00fcn boyunca g\u00fcnde iki kez tart vi\u015fne suyu 2 ons (60 ml) i\u00e7ti olanlar daha h\u0131zl\u0131 iyile\u015fti ve plasebo grubu ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, tekrarlanan sprint egzersizleri tamamlad\u0131ktan sonra daha az kas hasar\u0131 ve a\u011fr\u0131 oldu\u011funu kaydetti .<\/p>\n<p>Umut verici olsa da, bu bulgular konsantre kiraz \u00fcr\u00fcnleri ile ilgilidir, meyve suyu ve toz gibi. Bu benzer sonu\u00e7lar \u00fcretmek i\u00e7in yemek gerekir ka\u00e7 taze kiraz belirsizdir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>T\u00fcketen kiraz, meyve suyu ve toz gibi \u00f6zellikle tart kiraz \u00fcr\u00fcnleri, atletik performans\u0131 art\u0131rabilir ve egzersiz kaynakl\u0131 kas hasar\u0131 ve a\u011fr\u0131 azaltabilir.<\/p>\n<\/blockquote>\n<h2>4. Kalp sa\u011fl\u0131\u011f\u0131na fayda sa\u011flayabilir<\/h2>\n<p>Kiraz gibi besin yo\u011fun meyve al\u0131m\u0131n\u0131 art\u0131rmak kalbinizi korumak i\u00e7in lezzetli bir yoldur.<\/p>\n<p>Bir\u00e7ok \u00e7al\u0131\u015fma meyve a\u00e7\u0131s\u0131ndan zengin diyetler kalp hastal\u0131\u011f\u0131 riskinin azalmas\u0131 ile ili\u015fkili oldu\u011funu g\u00f6stermektedir.<\/p>\n<p>Onlar potasyum ve polifenol antioksidanlar da dahil olmak \u00fczere kalp sa\u011fl\u0131\u011f\u0131n\u0131 te\u015fvik etmek i\u00e7in bilinen besin ve bile\u015fikler a\u00e7\u0131s\u0131ndan zengin olarak Kiraz, bu konuda \u00f6zellikle yararl\u0131d\u0131r.<\/p>\n<p>Sadece 1 fincan (154 gram) \u00e7ukurlu, tatl\u0131 kiraz potasyum i\u00e7in DV% 10 sa\u011flar, kalbinizi sa\u011fl\u0131kl\u0131 tutmak i\u00e7in gerekli bir mineral.<\/p>\n<p>D\u00fczenli bir kalp at\u0131\u015f\u0131 korumak i\u00e7in gerekli ve kan bas\u0131nc\u0131n\u0131 d\u00fczenleyen, v\u00fccudunuzdaki a\u015f\u0131r\u0131 sodyum kald\u0131rmaya yard\u0131mc\u0131 olur.<\/p>\n<p>Bu nedenle potasyum y\u00fcksek al\u0131m\u0131 kalp hastal\u0131\u011f\u0131 ve inme riskini azaltarak ili\u015fkili olmu\u015ftur.<\/p>\n<p>Dahas\u0131, kiraz g\u00fc\u00e7l\u00fc polifenol antioksidanlar a\u00e7\u0131s\u0131ndan zengindir, antosiyaninler de dahil olmak \u00fczere, flavonoller, ve kate\u015finler, h\u00fccresel hasara kar\u015f\u0131 koruyarak ve iltihab\u0131 azaltarak kalbinizi sa\u011fl\u0131kl\u0131 tutmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p>Asl\u0131nda, 84.158 ki\u015fi de bir \u00e7al\u0131\u015fmada polifenollerin y\u00fcksek al\u0131m\u0131 bulundu &#8211; \u00f6zellikle antosiyaninler, flavonoller, ve kate\u015finler &#8211; 5 y\u0131l i\u00e7inde kalp hastal\u0131\u011f\u0131 riski \u00f6nemli \u00f6l\u00e7\u00fcde azalm\u0131\u015f ile ili\u015fkili bulunmu\u015ftur .<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6ZET<\/strong>\u00a0Kiraz potasyum ve polifenol antioksidanlar ile doludur, hangi g\u00fc\u00e7l\u00fc kalp koruyucu \u00f6zelliklere sahip.<\/p>\n<\/blockquote>\n<h2>5. Artrit ve gut belirtileri ni art\u0131rabilir<\/h2>\n<p>Onlar\u0131n g\u00fc\u00e7l\u00fc anti-inflamatuar etkileri nedeniyle, kiraz artrit ve gut belirtileri azaltabilir, artrit a\u015f\u0131r\u0131 \u015fi\u015fmeyol a\u00e7abilir \u00fcrik asit birikiminin neden oldu\u011fu bir t\u00fcr, iltihap, ve eklemlerde a\u011fr\u0131.<\/p>\n<p>Bir\u00e7ok \u00e7al\u0131\u015fma kiraz oksidatif stresi inhibe ve inflamatuar proteinleri bast\u0131rarak iltihab\u0131 azaltmaya yard\u0131mc\u0131 oldu\u011funu g\u00f6stermektedir, artrit ile ilgili semptomlar\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p>Ayr\u0131ca, onlar v\u00fccudunuzdaki \u00fcrik asit d\u00fczeylerini azaltabilir, gut olanlar i\u00e7in \u00f6zellikle yararl\u0131 hale.<\/p>\n<p>10 kad\u0131n bir \u00e7al\u0131\u015fmada, bir gecede h\u0131zl\u0131 inflamatuar marker C-reaktif protein (CRP) d\u00fczeylerini d\u00fc\u015f\u00fcrd\u00fc kten sonra tatl\u0131 kiraz 2 porsiyon (10 ons veya 280 gram) yeme bulundu ve \u00f6nemli \u00f6l\u00e7\u00fcde \u00fcrik asit d\u00fczeylerini azaltt\u0131 5 saat t\u00fcketimden sonra.<\/p>\n<p>Gut ile 633 ki\u015fi de ba\u015fka bir \u00e7al\u0131\u015fmada, 2 g\u00fcn i\u00e7inde taze kiraz yiyenler meyve t\u00fcketmek olmayanlara g\u00f6re% 35 daha az gut ataklar\u0131 oldu\u011funu g\u00f6stermi\u015ftir.<\/p>\n<p>Ayr\u0131ca, \u00e7al\u0131\u015fma kiraz al\u0131m\u0131 gut ila\u00e7 allopurinol ile kombine edildi\u011finde, gut ataklar\u0131% 75 daha az kiraz veya allopurinol t\u00fcketilen d\u00f6nemlerde daha olas\u0131 oldu\u011funu ortaya koymu\u015ftur.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>Ara\u015ft\u0131rma kiraz g\u00fc\u00e7l\u00fc anti-inflamatuar \u00f6zellikleri artrit ve gut olanlar yararlanabilir g\u00f6sterir.<\/p>\n<\/blockquote>\n<h2>6. Uyku kalitesini art\u0131rabilir<\/h2>\n<p>Kiraz yeme veya tart vi\u015fne suyu i\u00e7me uyku kalitesini art\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p>Bu uyku te\u015fvik faydalar\u0131 bitki bile\u015fikleri meyve y\u00fcksek konsantrasyonu atfedilebilir. Ayr\u0131ca, kiraz melatonin i\u00e7eren, uyku-uyan\u0131kl\u0131k d\u00f6ng\u00fcs\u00fcn\u00fc d\u00fczenleyen yard\u0131mc\u0131 olan bir madde.<\/p>\n<p>20 ki\u015fi de bir \u00e7al\u0131\u015fmada, 7 g\u00fcn boyunca tart vi\u015fne suyu konsantresi i\u00e7enler bir plasebo ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, melatonin d\u00fczeyleri, uyku s\u00fcresi ve uyku kalitesinde \u00f6nemli art\u0131\u015flar deneyimli oldu\u011funu g\u00f6sterdi.<\/p>\n<p>Benzer \u015fekilde, uykusuzluk ile ya\u015fl\u0131 yeti\u015fkinlerde 2 haftal\u0131k bir \u00e7al\u0131\u015fma da yatmadan \u00f6nce tart vi\u015fne suyu 1 fincan (240 ml) i\u00e7me uyku s\u00fcresini 84 dakika art\u0131rd\u0131\u011f\u0131 bulundu.<\/p>\n<p>Ancak bu \u00e7al\u0131\u015fmalarda konsantre kiraz \u00fcr\u00fcnleri kullan\u0131lmaktad\u0131r. Yatmadan \u00f6nce taze kiraz yemenin de ayn\u0131 etkiyi yap\u0131p etmeyece\u011fi belli de\u011fil.<\/p>\n<p>Sonu\u00e7ta, daha fazla \u00e7al\u0131\u015fma daha iyi nas\u0131l t\u00fcketen kiraz ve kiraz \u00fcr\u00fcnleri uyku yararlanabilir anlamak i\u00e7in gereklidir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p>Kiraz anti-inflamatuar bile\u015fikler ve melatonin i\u00e7erir, baz\u0131 insanlarda uyku kalitesini art\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>\n<\/blockquote>\n<h2>7. Diyet eklemek kolay<\/h2>\n<p>Kiraz \u00e7ok y\u00f6nl\u00fc ve inan\u0131lmaz lezzetli.<\/p>\n<p>Hem tatl\u0131 ve tart \u00e7e\u015fitleri bir\u00e7ok g\u0131dalar ile iyi \u00e7ifti. Ayr\u0131ca, kurutulmu\u015f kiraz, kiraz tozu ve vi\u015fne suyu gibi ilgili \u00fcr\u00fcnler, bir\u00e7ok yemek tarifleri ilgin\u00e7 eklemeler yapmak.<\/p>\n<p>\u0130\u015fte diyet i\u00e7ine kiraz dahil etmek i\u00e7in baz\u0131 yollar \u015funlard\u0131r:<\/p>\n<ul>\n<li>Tatl\u0131 bir at\u0131\u015ft\u0131rmal\u0131k olarak taze tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/li>\n<li>Koyu \u00e7ikolata par\u00e7alar\u0131, \u015fekersiz hindistan cevizi gevre\u011fi ve lezzetli bir ev yap\u0131m\u0131 iz kar\u0131\u015f\u0131m\u0131 i\u00e7in tuzlu badem ile \u00e7ifti kurutulmu\u015f kiraz.<\/li>\n<li>Yo\u011furt, yulaf ezmesi veya chia puding dondurulmu\u015f tart veya tatl\u0131 kiraz ve ka\u015f\u0131k d\u0131\u015f\u0131nda bir kiraz kompostosu olun.<\/li>\n<li>Bir meyve salatas\u0131 i\u00e7in yar\u0131ya, \u00e7ekirdeksiz kiraz ekleyin.<\/li>\n<li>Do\u011fal tatl\u0131l\u0131k bir tekme i\u00e7in pi\u015fmi\u015f mallar i\u00e7ine kurutulmu\u015f kiraz dahil.<\/li>\n<li>K\u00f6p\u00fckl\u00fc su ve e\u011flenceli bir mocktail i\u00e7in bir limon kama ile \u00fcst tart vi\u015fne suyu biraz ekleyin.<\/li>\n<li>Dondurma, turta, ufalanm\u0131\u015f ve di\u011fer tatl\u0131lar taze veya pi\u015fmi\u015f kiraz ekleyin.<\/li>\n<li>Et veya k\u00fcmes hayvanlar\u0131 yemekleri ile kullanmak i\u00e7in bir ev yap\u0131m\u0131 kiraz barbek\u00fc sosu olun.<\/li>\n<li>Tuzlu yemekleryan\u0131nda hizmet vermek i\u00e7in do\u011franm\u0131\u015f kiraz ve fesle\u011fen gibi taze otlar ile bir kiraz salsa kadar k\u0131rba\u00e7.<\/li>\n<li>En sevdi\u011finiz smoothie dondurulmu\u015f kiraz ekleyin.<\/li>\n<\/ul>\n<p>Mutfa\u011f\u0131n\u0131zda kiraz kullanma olanaklar\u0131 sonsuzdur, bu y\u00fczden deneme korkmay\u0131n.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><span>Kiraz tatl\u0131 ve tuzlu yemek tarifleri hem de bir\u00e7ok y\u00f6nden kullan\u0131labilir.<\/span><\/p>\n<\/blockquote>\n<h2>S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n<p>Kiraz son derece besleyici ve sa\u011fl\u0131k yararlar\u0131 bir dizi sunuyoruz.<\/p>\n<p>Sadece onlar iltihab\u0131 azaltmaya yard\u0131mc\u0131 olabilir g\u00fc\u00e7l\u00fc bitki bile\u015fikleri bir dizi i\u00e7erir, ama onlar\u0131 yeme uyku art\u0131rabilir, kalp sa\u011fl\u0131\u011f\u0131n\u0131 art\u0131rmak, ve egzersiz sonras\u0131 iyile\u015fme h\u0131z\u0131.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Kiraz en sevilen meyve biridir, ve iyi bir nedenle. Onlar sadece lezzetli de\u011fil, ayn\u0131 zamanda g\u00fc\u00e7l\u00fc sa\u011fl\u0131k etkileri ile vitamin, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8992,"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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