{"id":9966,"date":"2023-12-28T15:29:14","date_gmt":"2023-12-28T15:29:14","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9966"},"modified":"2023-12-28T15:29:30","modified_gmt":"2023-12-28T15:29:30","slug":"what-does-turmeric-do","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-does-turmeric-do\/","title":{"rendered":"ZERDE\u00c7AL NE I\u015eER?"},"content":{"rendered":"<\/p>\n<p>Instagrammable alt\u0131n latte yapman\u0131n yan\u0131 s\u0131ra&#8230;?<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16789\" src=\"https:\/\/www.healthy-magazine.co.uk\/wp-content\/uploads\/2020\/02\/Stocksy_comp_1938690-1015x677.png\" alt=\"\" \/><figcaption><em>G\u00f6rsel: Stocksy<\/em><\/figcaption><\/figure>\n<p>Son birka\u00e7 y\u0131lda, sa\u011fl\u0131k ve sa\u011fl\u0131kl\u0131 ya\u015fam d\u00fcnyas\u0131 belirli bir sar\u0131 baharat tak\u0131nt\u0131s\u0131 geli\u015ftirdi. Zerde\u00e7al, sa\u011fl\u0131k bloglar\u0131nda ve hipster kafe men\u00fclerinde, savunucular\u0131n alt\u0131n latteleri yudumlad\u0131\u011f\u0131 ve inan\u0131lan sa\u011fl\u0131k yararlar\u0131 ve baharatl\u0131 lezzeti i\u00e7in pi\u015firmeye eski malzemeyi ekledi\u011fi bir v\u0131z\u0131lt\u0131 olmu\u015ftur.<\/p>\n<p>Zerde\u00e7al\u0131n sa\u011fl\u0131k yararlar\u0131na inan\u0131lanlar aras\u0131nda iltihab\u0131 azaltmak ve sindirimi desteklemek yer almaktad\u0131r. Ancak zerde\u00e7al ger\u00e7ekte ne yapar ve ne kadar t\u00fcketmeliyiz?<\/p>\n<h2>Zerde\u00e7al nedir?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/peelchiropractic.com.au\/wp-content\/uploads\/2020\/06\/Tumeric.jpg\" alt=\"\" \/><\/figure>\n<p>Muhtemelen zaten bildi\u011finiz gibi, zerde\u00e7al binlerce y\u0131ld\u0131r pi\u015firme malzemesi olarak kullan\u0131lan parlak sar\u0131 bir baharatt\u0131r, ancak eski zamanlardan beri \u015fifal\u0131 bitki olarak da kullan\u0131lmaktad\u0131r. Zerde\u00e7al, zerde\u00e7al bitkisinin k\u00f6k\u00fcnden \u00e7\u0131kar\u0131l\u0131r ve her ikisi de Zingiberaceae ailesinin bir par\u00e7as\u0131 oldu\u011fu i\u00e7in zencefille ilgilidir.<\/p>\n<p>Zerde\u00e7al\u0131n ay\u0131rt edici rengi, baharat\u0131n i\u00e7indeki sa\u011fl\u0131k art\u0131r\u0131c\u0131 \u00f6zelliklere sahip bile\u015fen oldu\u011funa inan\u0131lan kurkumin&#8217;den gelir. Kurkumin&#8217;in antienflamatuar \u00f6zelliklere sahip oldu\u011fu kan\u0131tlanm\u0131\u015ft\u0131r ve sindirime de yard\u0131mc\u0131 oldu\u011funa inan\u0131lmaktad\u0131r.<\/p>\n<p>Tan\u0131d\u0131k sar\u0131 tozun yan\u0131 s\u0131ra, zerde\u00e7al kaps\u00fcller, \u00e7aylar, u\u00e7ucu ya\u011flar, \u00f6nl\u00fckler \u015feklinde mevcuttur ve hatta bazen y\u00fcz maskelerinde bile kullan\u0131l\u0131r. Bilim adamlar\u0131, karabiberin v\u00fccudunuzun kurkumin emmesine yard\u0131mc\u0131 oldu\u011funu ke\u015ffettiler, bu y\u00fczden bazen ikisini g\u0131da \u00fcr\u00fcnlerinde harmanlanm\u0131\u015f bulabilirsiniz.<\/p>\n<h2>Zerde\u00e7al\u0131n sa\u011fl\u0131\u011fa faydalar\u0131 nelerdir?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/09\/turmeric-vs-curcumin-1200x628-facebook-1200x628.jpg\" alt=\"\" \/><\/figure>\n<p>Zerde\u00e7al, Hindistan&#8217;da ortaya \u00e7\u0131kan geleneksel ayurveda t\u0131bb\u0131ndaki sa\u011fl\u0131k \u00f6zellikleriyle binlerce y\u0131ld\u0131r m\u00fcjdelenmi\u015ftir. Bug\u00fcn, kurkumin etkilerine y\u00f6nelik klinik \u00e7al\u0131\u015fmalar bunu yedeklemeye ba\u015fl\u0131yor.<\/p>\n<h2>\u0130ltihab\u0131 azaltma<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.liveinhomecare.com\/wp-content\/uploads\/2020\/04\/reducing-inflammation-tumeric-Article-Image-1600x840-1.jpg\" alt=\"\" \/><\/figure>\n<p>2013 y\u0131l\u0131nda, bir \u00e7al\u0131\u015fma\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23281076\" target=\"_blank\" rel=\"noreferrer noopener\">kurkumin iltihaplanma ve \u015fi\u015fli\u011fi azaltmaya yard\u0131mc\u0131 olabilece\u011fini<\/a>buldu. Bilim adamlar\u0131, v\u00fccutta iltihap olu\u015fturan proteinleri bloke etti\u011fi i\u00e7in bu etkiye sahip oldu\u011funa inan\u0131yorlar.<\/p>\n<h2>Eklemlerinizi koruma<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/11\/590x\/Arthritis-pain-spice-1305760.jpg?r=1594042874523\" alt=\"\" \/><\/figure>\n<p>Curcumin&#8217;in antienflamatuar etkisi,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5003001\/\" target=\"_blank\" rel=\"noreferrer noopener\">eklemlerinizin a\u015f\u0131nmas\u0131n\u0131 ve y\u0131pranmas\u0131n\u0131<\/a>\u00f6nlemede de bir darbe etkisine sahip olabilir.\u00a0<em>T\u0131bbi G\u0131da Dergisi&#8217;nde\u00a0<\/em>2016&#8217;da yap\u0131lan bir \u00e7al\u0131\u015fma, kurkumin&#8217;in eklem hareketi ve sertlik ile ilgili zorluk da dahil olmak \u00fczere artrit semptomlar\u0131n\u0131 hafifletebilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n<h2>Sindirimi kolayla\u015ft\u0131rma<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.sheknows.com\/wp-content\/uploads\/2018\/12\/qbqahw1mz7wzlmfg7aar.jpeg\" alt=\"\" \/><\/figure>\n<p>Kurkumin&#8217;in ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131na da fayda sa\u011flad\u0131\u011f\u0131na ve a\u015f\u0131r\u0131 gaz, kar\u0131n a\u011fr\u0131s\u0131 ve \u015fi\u015fkinli\u011fi hafifletebilece\u011fine inan\u0131lmaktad\u0131r. Nottingham Curcumin \u00dcniversitesi taraf\u0131ndan 2013 y\u0131l\u0131nda yap\u0131lan bir\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24045793\" target=\"_blank\" rel=\"noreferrer noopener\">denemede safra kesesini uyard\u0131\u011f\u0131 tespit edildi ve bu da g\u0131dalardaki<\/a>\u00a0ya\u011f\u0131 par\u00e7alamak i\u00e7in gerekli olan temel bir madde olan safran\u0131n \u00fcretimiyle sonu\u00e7land\u0131.<\/p>\n<p>Bununla birlikte, zerde\u00e7alda kurkumin dozaj\u0131n\u0131n d\u00fc\u015f\u00fck oldu\u011funu hat\u0131rlamak \u00f6nemlidir, bu \u00e7al\u0131\u015fmalar\u0131n \u00e7o\u011fu kurkumin etkilerini konsantre bir dozda ara\u015ft\u0131rm\u0131\u015ft\u0131r. Bu nedenle, burada g\u00f6zlenen sa\u011fl\u0131k yararlar\u0131 diyette az miktarda zerde\u00e7al t\u00fcketmeye do\u011frudan \u00e7evrilemeyebilir.<\/p>\n<h2><strong>Ne kadar zerde\u00e7al almal\u0131y\u0131m?<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/beatdiabetesapp.in\/wp-content\/uploads\/2021\/01\/How-much-Turmeric-should-you-take-for-Health-Benefits.jpg\" alt=\"\" \/><\/figure>\n<p>\u015eu anda zerde\u00e7al i\u00e7in referans besin al\u0131m\u0131 (RNI) olmamas\u0131na ra\u011fmen, herhangi bir etikette belirtilen dosaj\u0131 a\u015fmad\u0131\u011f\u0131n\u0131z\u0131 unutmay\u0131n. Kurkumin i\u00e7in bir RNI vard\u0131r: D\u00fcnya Sa\u011fl\u0131k\u00a0<a href=\"http:\/\/apps.who.int\/food-additives-contaminants-jecfa-database\/chemical.aspx?chemID=1883\" target=\"_blank\" rel=\"noreferrer noopener\">\u00d6rg\u00fct\u00fc, kurkumin i\u00e7eren curcuminoidlerin v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kg&#8217;\u0131 ba\u015f\u0131na 3mg&#8217;ye<\/a>kadar tavsiye eder. Bununla birlikte, bir Hint diyetindeki ortalama g\u00fcnl\u00fck al\u0131m \u00e7ok daha y\u00fcksektir ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kg&#8217;\u0131 ba\u015f\u0131na 60-100mg&#8217;ye ula\u015f\u0131r.<\/p>\n<p>2017 y\u0131l\u0131nda, ABD&#8217;nin Central Michigan \u00dcniversitesi taraf\u0131ndan yap\u0131lan bir \u00e7al\u0131\u015fma, karabiberdeki \u00f6nemli bir bile\u015fik olan\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29065496\" target=\"_blank\" rel=\"noreferrer noopener\">piperin,v\u00fccudun kurkumin emme yetene\u011fini y\u00fczde 2000 art\u0131rabilece\u011fini<\/a>bildirdi. Bu y\u00fczden zerde\u00e7al\u0131n faydalar\u0131n\u0131 art\u0131rmak istiyorsan\u0131z, karabiberle al\u0131n.<\/p>\n<p>Zerde\u00e7al\u0131n g\u00fcvenli\u011fi hen\u00fcz 12 ya\u015f\u0131n alt\u0131ndaki \u00e7ocuklar veya hamile olan veya emziren kad\u0131nlar \u00fczerinde test edilmi\u015ftir. Ve daha da \u00f6nemlisi, zerde\u00e7al ald\u0131ktan sonra \u00fczg\u00fcn bir mide, ishal, sar\u0131 d\u0131\u015fk\u0131, ba\u015f a\u011fr\u0131s\u0131 veya cilt d\u00f6k\u00fcnt\u00fcleri de dahil olmak \u00fczere olumsuz yan etkiler ya\u015farsan\u0131z, almay\u0131 b\u0131rakmal\u0131 ve t\u0131bbi yard\u0131m almal\u0131s\u0131n\u0131z.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Instagrammable alt\u0131n latte yapman\u0131n yan\u0131 s\u0131ra&#8230;? G\u00f6rsel: Stocksy Son birka\u00e7 y\u0131lda, sa\u011fl\u0131k ve sa\u011fl\u0131kl\u0131 ya\u015fam d\u00fcnyas\u0131 belirli bir sar\u0131 baharat [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9967,"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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