K\u0131\u015f mevsiminin gelmesi ile birlikte ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirecek besinler t\u00fcketmek her zamankinden fazla de\u011fer ta\u015f\u0131yor. Lakin t\u00fcketilecek \u00f6l\u00e7\u00fcye dikkat etmek de de\u011ferli.\u00a0Ac\u0131badem Ata\u015fehir Hastanesi Beslenme ve Diyet Uzman\u0131 Aybala Akk\u00fclah<\/strong>\u00a0\u201cMevsiminde t\u00fcketece\u011finiz vitamin ve mineral deposu meyveler ba\u011f\u0131\u015f\u0131kl\u0131k sistemini desteklemeye katk\u0131da bulunur. Her g\u00fcn kesinlikle 2-3 porsiyon mevsim meyvesi t\u00fcketmek gerekir. 1 porsiyon meyve yakla\u015f\u0131k 150 grama e\u015fit olurken, ku\u0308c\u0327u\u0308k taneli ve dog\u0306ranm\u0131s\u0327 meyveler ic\u0327in bu \u00f6l\u00e7\u00fc 1 k\u00fc\u00e7\u00fck kase; bu\u0308yu\u0308k meyveler ic\u0327in yumruk b\u00fcy\u00fckl\u00fc\u011f\u00fcnde 1 adettir\u201d diyor. Meyvelerin lifinden faydalanmak i\u00e7in mutlaka\u00a0\u00e7i\u011fnenerek\u00a0<\/strong>t\u00fcketilmesi gerekti\u011fini s\u00f6yleyen Aybala Akk\u00fclah\u00a0\u201cTaze s\u0131kma meyve sular\u0131nda\u00a0ise\u00a0meyve posas\u0131ndan yararlan\u0131lamay\u0131p 1 porsiyon \u00f6l\u00e7\u00fcs\u00fcnden daha fazla meyve kullan\u0131ld\u0131\u011f\u0131 i\u00e7in glisemik indeksi y\u00fcksektir. Birebir vakitte taze s\u0131k\u0131lm\u0131\u015f meyve sular\u0131 bekletildig\u0306inde birc\u0327ok vitamin kayb\u0131 da gerc\u0327ekles\u0327ir\u201d ihtar\u0131nda bulunuyor. Pekala k\u0131\u015f meyvelerinde \u00fclk\u00fc \u00f6l\u00e7\u00fc ne olmal\u0131? Beslenme ve Diyet Uzman\u0131 Aybala Akk\u00fclah, k\u0131\u015f meyvelerini t\u00fcketirken dikkat edilmesi gerekenleri anlatt\u0131, k\u0131ymetli ikazlar ve tekliflerde bulundu.\u00a0Nar\u00a0<\/strong>Vitamin, mineral ve lif i\u00e7eri\u011fi g\u00fc\u00e7l\u00fc olan nar, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmesinden kalbe, sindirimden g\u00f6z s\u0131hhatine dek bir\u00e7ok yarar sa\u011fl\u0131yor. Nar\u0131n yararlar\u0131n\u0131 art\u0131rmak i\u00e7in \u00e7ekirdekleriyle bir arada t\u00fcketilmesi gerekti\u011fini s\u00f6yleyen Beslenme ve Diyet Uzman\u0131 Aybala Akk\u00fclah \u015f\u00f6yle konu\u015fuyor: \u201cOrtalama bir nar 280 gram olup 1 su barda\u011f\u0131na denk gelir ve 235 kcal g\u00fc\u00e7 i\u00e7erir. \u015eeker oran\u0131n\u0131n y\u00fcksek olmas\u0131 nedeni ile diyabet hastalar\u0131n\u0131n bu meyveyi denetimli bir bi\u00e7imde yakla\u015f\u0131k 1 \u00e7ay barda\u011f\u0131n\u0131 a\u015fmadan t\u00fcketmeleri gerekir. Ayr\u0131yeten bilhassa kan suland\u0131r\u0131c\u0131 kimi ila\u00e7larla etkile\u015fime girebildi\u011fi i\u00e7in dikkatli olunmal\u0131d\u0131r. Y\u00fcksek riskli gebelikte de birinci \u00fc\u00e7 ayda rahim kas\u0131lmalar\u0131na yol a\u00e7abilece\u011finden doktora dan\u0131\u015fmak gerekir.\u201dAyva<\/strong>Grip ve so\u011fuk alg\u0131nl\u0131\u011f\u0131 \u00fczere mevsimsel hastal\u0131klara kar\u015f\u0131\u00a0ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren, varl\u0131kl\u0131 potasyum i\u00e7eri\u011fiyle kan bas\u0131nc\u0131n\u0131 (tansiyonu) d\u00fc\u015f\u00fcrmede tesirli olan ayva tam bir vitamin ve mineral deposu. Beslenme ve\u00a0Diyet Uzman\u0131 Aybala Akk\u00fclah, 1 porsiyon ayvan\u0131n g\u00fcnl\u00fck C vitamini muhta\u00e7l\u0131\u011f\u0131n\u0131n yakla\u015f\u0131k y\u00fczde 25\u2019ini kar\u015f\u0131lad\u0131\u011f\u0131n\u0131 belirterek \u201cAncak ayvan\u0131n b\u00fcy\u00fckl\u00fc\u011f\u00fcne dikkat etmek gerekir. 1 porsiyon ayva, b\u00fcy\u00fck uzunluk bir ayvan\u0131n yakla\u015f\u0131k yar\u0131s\u0131 kadard\u0131r. 100 gram ayva yakla\u015f\u0131k olarak 52-55 kcal g\u00fc\u00e7, 1,7 gram posa i\u00e7erir. Glisemik indeksi d\u00fc\u015f\u00fck oldu\u011fundan kan \u015fekerini \u00e7ok s\u00fcratli y\u00fckseltmez. Bu nedenle ins\u00fclin direnci ve diyabeti olanlar ile zay\u0131flama diyeti yapanlar\u0131n rahatl\u0131kla t\u00fcketebilece\u011fi bir meyvedir\u201d diyor.\u00a0Kivi<\/strong>100 gram kivinin g\u00fcnl\u00fck C vitamini muhta\u00e7l\u0131\u011f\u0131n\u0131n yakla\u015f\u0131k y\u00fczde 80\u2019ini kar\u015f\u0131lad\u0131\u011f\u0131n\u0131 biliyor muydunuz? Ac\u0131badem Ata\u015fehir Hastanesi Beslenme ve Diyet Uzman\u0131 Aybala Akk\u00fclah, C vitamininin yan\u0131 s\u0131ra varl\u0131kl\u0131 lifi ve antioksidan i\u00e7eri\u011fi ile \u00f6ne \u00e7\u0131kan kivinin, h\u00fccreleri korudu\u011funu belirterek \u201cKivi hem \u00e7\u00f6z\u00fcnmez hem de \u00e7\u00f6z\u00fcn\u00fcr lif i\u00e7eri\u011fine sahiptir. \u00c7\u00f6z\u00fcnmeyen lif ba\u011f\u0131rsak hareketlerini d\u00fczenlemeye, \u00e7\u00f6z\u00fcn\u00fcr lif ise kan \u015fekerinin d\u00fczenlenmesine ve kalp s\u0131hhatine yarar sa\u011flar\u201d diyor. Buna ra\u011fmen kivinin bir\u00e7ok alerjen i\u00e7ermesi nedeniyle, bilhassa \u00e7ocuklarda alerjik tepkilere yol a\u00e7abildi\u011fini s\u00f6yleyen Aybala Akk\u00fclah, y\u00fcksek potasyum nedeniyle b\u00f6brek hastalar\u0131n\u0131n da dikkatli t\u00fcketmesi gerekti\u011fine dikkat \u00e7ekiyor.\u00a0Mandalina<\/strong>K\u0131\u015f aylar\u0131n\u0131n g\u00fc\u00e7l\u00fc C vitamini i\u00e7eri\u011fiyle vazge\u00e7ilmezi olan mandalina, kalsiyum, magnezyum, \u00e7inko, potasyum \u00fczere insan s\u0131hhati i\u00e7in k\u0131ymetli olan mineralleri de b\u00fcnyesinde bar\u0131nd\u0131r\u0131yor. Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren, eklem ve g\u00f6z s\u0131hhatini destekleyen mandalina, kalpten kansere, g\u00f6zden cilt s\u0131hhatine dek bir\u00e7ok yarar sa\u011fl\u0131yor. Beslenme ve Diyet Uzman\u0131 Aybala Akk\u00fclah, 150 gram mandalinan\u0131n 75 kcal g\u00fc\u00e7 ve 3 gram lif i\u00e7erdi\u011fini, lifli yap\u0131s\u0131 sayesinde ba\u011f\u0131rsak s\u0131hhatinin g\u00fczelle\u015fmesine katk\u0131da bulundu\u011funu belirterek \u201cAsit i\u00e7eri\u011fi ise mide rahats\u0131zl\u0131\u011f\u0131 olanlarda mideyi rahats\u0131z edebilirken, \u00e7ekirdeklerinin t\u00fcketilmesi apandisitte s\u0131k\u0131nt\u0131lara yol a\u00e7abilir. Bu nedenle t\u00fcketiminde \u00e7oka ka\u00e7mamak gerekir\u201d diyor.\u00a0Elma<\/strong>K\u0131\u015f mevsiminin \u00f6ne \u00e7\u0131kan meyvelerinden elman\u0131n; i\u00e7erdi\u011fi vitaminler, mineraller ve g\u00fc\u00e7l\u00fc lif yap\u0131s\u0131yla tam bir s\u0131hhat deposu oldu\u011funu, kalpten ast\u0131ma, diyabetin \u00f6nlenmesinden kilo idaresine dek bir\u00e7ok yarar\u0131 bulundu\u011funu vurgulayan Beslenme ve Diyet Uzman\u0131 Aybala Akk\u00fclah \u015f\u00f6yle konu\u015fuyor: \u201cElma diyabetin \u00f6nlenmesi i\u00e7in de\u011ferli olan ins\u00fclin hassasl\u0131\u011f\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olurken, i\u00e7erdi\u011fi \u00e7\u00f6z\u00fcn\u00fcr lif olan pektin sayesinde ya\u011f\u0131n ba\u011f\u0131rsaklardan geri emilimini azaltarak mak\u00fbs kolesterol\u00fc d\u00fc\u015f\u00fcrmeye de katk\u0131 sa\u011flar. Bir porsiyona denk gelen 1 k\u00fc\u00e7\u00fck uzunluk elma yakla\u015f\u0131k 100 gramd\u0131r ve 52 kcal g\u00fc\u00e7 i\u00e7erir. Elman\u0131n yararlar\u0131ndan ve lif i\u00e7eri\u011finden en yeterli halde yararlanmak i\u00e7in suyu s\u0131k\u0131larak de\u011fil, \u00e7i\u011fnenerek t\u00fcketilmelidir.\u201d\u00a0Greyfurt<\/strong>Ek\u015fi ve ac\u0131ms\u0131 tad\u0131 nedeniyle mandalina ve portakal kadar tercih edilmese de \u00f6teki turun\u00e7giller \u00fczere C vitamini deposu ve \u00e2l\u00e2 bir lif kayna\u011f\u0131 olan greyfurt, tokluk m\u00fcddetini uzatmaya, berbat huylu kolesterol\u00fc d\u00fc\u015f\u00fcrmeye ve antioksidan i\u00e7eri\u011fiyle kanser \u00fczere hastal\u0131klar\u0131 \u00f6nlemeye yard\u0131mc\u0131 oluyor. Beslenme ve Diyet Uzman\u0131 Aybala Akk\u00fclah, 1 orta uzunluk greyfurtun, g\u00fcnl\u00fck C vitamini gereksiniminin y\u00fczde 50\u2019sini kar\u015f\u0131lad\u0131\u011f\u0131n\u0131 belirterek \u201cBuna ra\u011fmen greyfurt suyu i\u00e7mek, posa i\u00e7eri\u011fini azalt\u0131r ve kan \u015fekerini daha s\u00fcratli y\u00fckseltir. Asitli yap\u0131s\u0131yla mide \u015fikayetlerini art\u0131rabildi\u011fi, ayr\u0131yeten y\u00fcksek besin-ila\u00e7 etkile\u015fimine yol a\u00e7abildi\u011fi i\u00e7in kolesterol, kan suland\u0131r\u0131c\u0131, antidepresan \u00fczere ila\u00e7 k\u00fcmelerini kullananlar da dikkatli t\u00fcketmelidir\u201d diyor. \u00a0Portakal<\/strong>Beslenme ve Diyet Uzman\u0131 Aybala Akk\u00fclah, varl\u0131kl\u0131 C vitamini i\u00e7eri\u011fiyle beden direncini art\u0131ran portakal\u0131n; kalp ve damar s\u0131hhatini muhafazaya, tansiyonu d\u00fczenlemeye, iltihab\u0131 \u00f6nlemeye, kans\u0131zl\u0131\u011fa kar\u015f\u0131 demirin emilimini kolayla\u015ft\u0131rmaya, g\u00f6zleri kuvvetlendirmeye ve kolajen \u00fcretimine yard\u0131m ederek cildi muhafazaya dek bir \u00e7ok yarar sa\u011flad\u0131\u011f\u0131n\u0131 vurguluyor.\u00a0Yakla\u015f\u0131k 130 gram 1 orta uzunluk portakal 1 porsiyona denk gelirken, 200 ml\u2019lik bir bardak portakal suyunun, 1 adet portakal\u0131n yakla\u015f\u0131k iki kat\u0131 kaloriye ve iki kat\u0131 \u015feker i\u00e7eri\u011fine sahip oldu\u011funu belirten Aybala Akk\u00fclah \u201cPortakal suyunun lif i\u00e7eri\u011fi de \u00e7ok d\u00fc\u015f\u00fck oldu\u011fundan dilimleyerek yenilmelidir. Asit i\u00e7eri\u011finden \u00f6t\u00fcr\u00fc refl\u00fc hastalar\u0131 dikkatli t\u00fcketmelidir\u201d ikaz\u0131nda bulunuyor.\u00a0\u00a0Kaynak: (BYZHA) – Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"

K\u0131\u015f mevsiminin gelmesi ile birlikte ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirecek besinler t\u00fcketmek her zamankinden fazla k\u0131ymet ta\u015f\u0131yor.<\/p>\n","protected":false},"author":1,"featured_media":34788,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":[],"categories":[7],"tags":[1170,1167,995,1168,1169],"yoast_head":"\n