Bilirki\u015fi Diyetisyen \u015eebnem Kand\u0131ral\u0131 \u015eim\u015fek, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren besinleri \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n
\u201cMantar:<\/strong> \u0130\u00e7erdi\u011fi selenyum ile beyaz kan h\u00fccrelerine hastal\u0131\u011f\u0131 temizleyen sitokinlerin \u00fcretiminde takviye eder. Antimikrobiyal bir lif olan beta glukan\u0131 i\u00e7erir, s\u00fcper kahraman olarak \u00f6dev yapan h\u00fccreleri aktive edip, enfeksiyonlar\u0131 yok eder. <\/p>\n Sar\u0131msak:<\/strong> Sar\u0131msak gibi enerjik kokuya sahip besinler i\u00e7erdikleri antimikrobiyal bir kimyasal olan allisin do\u011fruca hastal\u0131klarla m\u00fccadelede etkilidir. Yap\u0131lan bir \u00e7al\u0131\u015fmada allisin supleman\u0131 alan bireylerde %46 oran\u0131nda daha eksik so\u011fuk alg\u0131nl\u0131\u011f\u0131 g\u00f6r\u00fclm\u00fc\u015f ve iyile\u015fme s\u00fcrecinin daha s\u00fcratli oldu\u011fu kaydedilmi\u015ftir. G\u00fcnde 2 di\u015f sar\u0131msak t\u00fcketimi \u00f6nerilir. <\/p>\n Yabani somon: <\/strong>Yap\u0131lan bir \u00e7al\u0131\u015fmada D vitamini seviyeleri d\u00fc\u015f\u00fck olan bireylerde solunum yolu enfeksiyonlar\u0131na yakalanma riskinin yakla\u015f\u0131k %40 daha art\u0131 oldu\u011fu saptanm\u0131\u015ft\u0131r. D vitamini seviyelerini somonla artt\u0131r\u0131n. 100 graml\u0131k bir somon 360IU D vitamini i\u00e7erir, g\u00fcnl\u00fck 800-1000 IU D vitamini al\u0131m\u0131 \u00f6\u011f\u00fct edilir. <\/p>\n Akarsu:<\/strong> Yap\u0131lan bir \u00e7al\u0131\u015fmada g\u00fcnde be\u015f kadeh siyah nehir t\u00fcketimi i\u00e7erdi\u011fi theanine bir u\u00e7tan bir uca 2 hafta sonunda v\u00fccudun ba\u011f\u0131\u015f\u0131kl\u0131k sistemini 4 kat\u0131na \u00e7\u0131kard\u0131\u011f\u0131 saptanm\u0131\u015ft\u0131r. Akarsu ayn\u0131 zamanda kate\u015fin, epigallokate\u015fin gibi ba\u011f\u0131ms\u0131zl\u0131k radikallere kar\u015f\u0131 sava\u015fan kimyasallar i\u00e7erir. G\u00fcnde 1 ila 3 kadeh aras\u0131 siyah, ye\u015fil ya da beyaz nehir i\u00e7in. <\/p>\n Yo\u011furt: <\/strong>Sindirim sistemi en b\u00fcy\u00fck ba\u011f\u0131\u015f\u0131kl\u0131k sistemi organlar\u0131ndan biridir. Yo\u011furt gibi fermente besinlerde bulunan prebiyotik ve probiyotiklerden varl\u0131kl\u0131 beslenerek rahats\u0131zl\u0131k yapan mikroplar\u0131 uzak yakalamak gerekiyor. G\u00fcnde en az 1 porsiyon t\u00fcketimi ba\u011f\u0131\u015f\u0131kl\u0131k sistemi fonksiyonlar\u0131n\u0131 artt\u0131racakt\u0131r. <\/p>\n Bitter \u00e7ikolata: <\/strong>Y\u00fcksek dozda kakao T yard\u0131mc\u0131 h\u00fccreleri destekler, enfeksiyonlara aleyhinde sava\u015fmak i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin yetene\u011fini artt\u0131r\u0131r. Sa\u011fl\u0131kl\u0131 diyetlerde bitter \u00e7ikolataya her zaman yer vard\u0131r. <\/p>\n \u0130stiridye:<\/strong> \u0130\u00e7erdi\u011fi \u00e7inko ba\u011f\u0131\u015f\u0131kl\u0131k sistemi \u00fcst\u00fcnde hayati rol oynar. \u00c7inko so\u011fuk alg\u0131nl\u0131\u011f\u0131 veya gribe neden olan bakteri ve vir\u00fcslere aleyhinde sava\u015fmak i\u00e7in beyaz kan h\u00fccrelerini bir araya getirip, \u00f6rg\u00fctler. Bir orta irtifa istiridye g\u00fcn i\u00e7inde alman\u0131z gereken nerdeyse t\u00fcm \u00e7inko ihtiyac\u0131n\u0131 kar\u015f\u0131lar. 6 adam ba\u015f\u0131na genel olarak bir porsiyon miktar\u0131 g\u00fcnl\u00fck ihtiyac\u0131n 5 kat\u0131 kadar \u00e7inko i\u00e7erir. <\/p>\n Badem:<\/strong> Kalp dostu badem ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 artt\u0131r\u0131c\u0131 bir antioksidan olan E vitaminini i\u00e7erir, solunum yolu enfeksiyonlar\u0131, so\u011fuk alg\u0131nl\u0131\u011f\u0131 gibi rahats\u0131zl\u0131klara kar\u015f\u0131s\u0131nda sava\u015f\u0131r. G\u00fcnl\u00fck E vitamini al\u0131m\u0131 i\u00e7in 1 porsiyon bademden daha fazlas\u0131na ihtiya\u00e7 vard\u0131r bu y\u00fczden zenginle\u015ftirilmi\u015f tah\u0131llar, g\u00fcnd\u00f6nd\u00fc tohumu, bu\u011fday tohumu ya da \u015falgam\u0131n ye\u015fil yapraklar\u0131 gibi besinlerde t\u00fcketilmelidir. <\/p>\n \u00c7ilek:<\/strong> Yap\u0131lan incelemeler kuvvetli bir antioksidan olan C vitamini al\u0131m\u0131n\u0131n rahats\u0131zl\u0131k olu\u015fumunu engellemedi\u011fi ama i\u00e7erdi\u011fi C vitamini ile grip ya da so\u011fuk alg\u0131nl\u0131\u011f\u0131n\u0131n s\u00fcresini ve \u015fiddetini k\u0131saltabildi\u011fi y\u00f6n\u00fcndedir. 1 su barda\u011f\u0131 \u00e7ilek jurnal C vitamini ihtiyac\u0131n\u0131n %160 \u2019\u0131n\u0131 kar\u015f\u0131lar. 10 tane \u00e7ilek 1 b\u00fcy\u00fck y\u00fckseklik portakaldan daha pozitif C vitamini i\u00e7erir, kalorisi de daha d\u00fc\u015f\u00fckt\u00fcr. <\/p>\n Tatl\u0131 patates:<\/strong> \u0130\u00e7erdi\u011fi beta karoten v\u00fccudun savunma sistemlerini geli\u015ftirir. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi h\u00fccrelerinin \u00e7o\u011faltma ve geli\u015fmesinde etkili olup, zararl\u0131 toksinleri n\u00f6tralize eder. Tatl\u0131 patates ve havu\u00e7, bal kaba\u011f\u0131, yumurta sar\u0131s\u0131 ve kavun \u00f6teki sar\u0131\/turuncu besinler en iyi beta karoten kaynaklar\u0131d\u0131r. <\/p>\n Zencefil:<\/strong> Do\u011fal bir a\u011fr\u0131 kesici ve alev d\u00fc\u015f\u00fcr\u00fcc\u00fc olup, hafif bir d\u00fczeltici etkiye sahiptir. \u0130\u00e7erdi\u011fi bir kimyasal ile so\u011fuk alg\u0131nl\u0131\u011f\u0131na ni\u00e7in olan yayg\u0131n olarak g\u00f6r\u00fclen rhinovir\u00fcsler ile sava\u015f\u0131r. \u00c7aylarda rendelenmi\u015f taze zencefil veya k\u00f6k zencefil kullan\u0131labilir. \u0130HA<\/p>\n","protected":false},"excerpt":{"rendered":" Bilirki\u015fi Diyetisyen \u015eebnem Kand\u0131ral\u0131 \u015eim\u015fek, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren...<\/p>\n","protected":false},"author":717,"featured_media":48075,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[9],"tags":[30187,30184,30185,30183,30186],"aioseo_notices":[],"views":249,"_links":{"self":[{"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/posts\/48076"}],"collection":[{"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/users\/717"}],"replies":[{"embeddable":true,"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/comments?post=48076"}],"version-history":[{"count":0,"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/posts\/48076\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/media\/48075"}],"wp:attachment":[{"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/media?parent=48076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/categories?post=48076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/tags?post=48076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Bal:<\/strong> Bo\u011faz a\u011fr\u0131lar\u0131n\u0131 yumu\u015fat\u0131c\u0131 \u00f6zelli\u011fe sahiptir. Antioksidan ve antimikrobiyal \u00f6zellikleri bir u\u00e7tan bir uca vir\u00fcs, bakteri ve mantar gibi enfeksiyonlarla sava\u015f\u0131r. Karabu\u011fday bal\u0131 en y\u00fcksek antioksidan seviyelere sahiptir.\u201d <\/p>\n