{"id":28255,"date":"2022-08-21T02:36:04","date_gmt":"2022-08-21T02:36:04","guid":{"rendered":"https:\/\/haberulus.net\/?p=28255"},"modified":"2022-08-21T02:36:04","modified_gmt":"2022-08-21T02:36:04","slug":"probiyotikli-besinleri-ne-zaman-tuketmeliyiz","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=28255","title":{"rendered":"Probiyotikli besinleri ne zaman t\u00fcketmeliyiz?"},"content":{"rendered":"

\u0130yi bakteriler olarak bilinen ve en \u00e7ok ba\u011f\u0131rsaklarda bulunan probiyotikler g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n olmazsa olmaz\u0131d\u0131r\u2026 Prof. Dr. Osman Erk, probiyotiklerin ba\u011f\u0131rsaklarda azalma nedenlerinden hangi s\u0131kl\u0131kla t\u00fcketilmesi gerekti\u011fine kadar pek \u00e7ok noktaya de\u011findi.<\/b><\/p>\n

Probiyotikler <\/strong>a\u011f\u0131z yoluyla v\u00fccuda al\u0131nan; mide asidinden ve safradan etkilenmeyen, kal\u0131n ba\u011f\u0131rsa\u011fa canl\u0131 olarak ula\u015fan ve oksijensiz ortamda ya\u015fayan iyi bakterilerdir. Zararl\u0131 bakterilerin \u00e7o\u011falmas\u0131n\u0131 frenleyip, ba\u011f\u0131rsak ve genel v\u00fccut sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli faydalar\u0131 bulunur. G\u00fcn\u00fcm\u00fczde antibiyotik kullan\u0131m\u0131, stres, uykusuzluk, d\u00fczensiz beslenme gibi nedenlerle v\u00fccudumuzdaki iyi bakteri say\u0131s\u0131n\u0131n giderek azald\u0131\u011f\u0131na dikkat \u00e7eken \u0130\u00e7 Hastal\u0131klar\u0131 Uzman\u0131 Prof. Dr. Osman Erk, probiyotiklerle ilgili bilinmesi gerekenleri \u015f\u00f6yle a\u00e7\u0131klad\u0131\u2026<\/p>\n

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Eksikli\u011fi nelere yol a\u00e7ar?<\/b><\/p>\n

K\u00f6t\u00fc bakterilerin, iyi bakterilerden fazla olmas\u0131 v\u00fccut dengesini de\u011fi\u015ftirir. Zararl\u0131 bakterilerin say\u0131lar\u0131n\u0131n ve vir\u00fclans\u0131n\u0131n (hastal\u0131k yapma g\u00fcc\u00fc) artmas\u0131 v\u00fccudun pek \u00e7ok hastal\u0131\u011fa a\u00e7\u0131k olmas\u0131 anlam\u0131na gelir. 1912 y\u0131l\u0131nda Rus bilim insan\u0131 Metchnikoff; peynir, yo\u011furt, kefir gibi s\u00fct \u00fcr\u00fcnlerinde bulunan laktik asit yap\u0131c\u0131 dost mikroorganizmalar\u0131n ba\u011f\u0131rsakta bulunan di\u011fer zararl\u0131 mikroorganizmalar\u0131n olumsuz etkilerini ortadan kald\u0131rd\u0131\u011f\u0131n\u0131 bilimsel olarak kan\u0131tlam\u0131\u015f ve bu bulu\u015f kendisine Nobel T\u0131p \u00d6d\u00fcl\u00fc’n\u00fc kazand\u0131rm\u0131\u015ft\u0131. B\u00f6ylelikle Bulgaristan ve Kafkasya’da ya\u015fayan insanlar\u0131n uzun ve sa\u011fl\u0131kl\u0131 ya\u015fam s\u0131rlar\u0131 da a\u00e7\u0131klanm\u0131\u015f oldu.<\/p>\n

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Takviye al\u0131nmal\u0131 m\u0131?<\/b><\/p>\n

Tur\u015fu, yo\u011furt, s\u00fczme peynir, boza, kefir, tarhana, \u015farap ve bira mayas\u0131 probiyotik i\u00e7eren do\u011fal g\u0131dalard\u0131r. Probiyotik y\u00f6n\u00fcnden en zengin g\u0131dalar ise ev yo\u011furdu ve kefirdir. Past\u00f6rizasyon i\u015flemi g\u0131dalardaki (s\u00fct, meyve suyu, yo\u011furt) probiyotik bakterileri b\u00fcy\u00fck \u00f6l\u00e7\u00fcde ortadan kald\u0131r\u0131r, bu t\u00fcr g\u0131dalar\u0131n probiyotik etkisi s\u0131n\u0131rl\u0131d\u0131r. Probiyotik destekleri ise doktor \u00f6nerisiyle kullan\u0131labilir. Deste\u011fin hangi bakteri veya bakteri kar\u0131\u015f\u0131m\u0131 oldu\u011funu bilmek laz\u0131m.\u00a0 Yani \u015fikayete y\u00f6nelik do\u011fru tipte bakterileri se\u00e7mek \u00e7ok \u00f6nemlidir. Probiyoti\u011fin hedeflenen yararl\u0131 etkiyi g\u00f6sterebilmesi i\u00e7in ba\u011f\u0131rsak floras\u0131na ula\u015fabilmesi ve oradaki zararl\u0131 flora ile yar\u0131\u015fabilecek d\u00fczeyde canl\u0131 mikroorganizma say\u0131s\u0131na sahip olmas\u0131 gerekir.<\/p>\n

Prebiyotik g\u0131dalar\u0131 da unutmay\u0131n<\/b><\/p>\n

Prebiyotikler, iyi bakterilerin ba\u011f\u0131rsakta kalma s\u00fcrelerini veya aktivitelerini art\u0131ran g\u0131da bile\u015fenlerine verilen genel isimdir. Bunlar lif, oligosakkarid ve polisakkarid gibi g\u0131da bile\u015fikleridir ve probiyotikler i\u00e7in besin i\u015flevi g\u00f6r\u00fcrler. So\u011fan, sar\u0131msak, p\u0131rasa, enginar, bezelye, muz, tam tah\u0131l \u00fcr\u00fcnleri (bu\u011fday, yulaf, \u00e7avdar, arpa), ku\u015fkonmaz, domates, soya gibi yiyecekler prebiyotik y\u00f6n\u00fcnden zengin g\u0131dalard\u0131r. Yer elmas\u0131, hindiba k\u00f6k\u00fc ve enginar \u00e7ok kaliteli bir prebiyotik olan in\u00fclinden zengin g\u0131dalard\u0131r. \u0130n\u00fclin ayr\u0131ca ku\u015fkonmaz, so\u011fan, kuru \u00fcz\u00fcm ve muzda da vard\u0131r. \u0130n\u00fclin \u015feker hastalar\u0131nda kan \u015fekeri ve ins\u00fclin d\u00fczeyini art\u0131rmaz, iyi bir lif kayna\u011f\u0131d\u0131r, kalsiyum ve magnezyum gibi minerallerin emilimini art\u0131r\u0131r. Probiyotik olan kefire in\u00fclin gibi prebiyotikler eklemek etkisini g\u00fc\u00e7lendirir.<\/p>\n

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Ne kadar t\u00fcketilmeli?<\/b><\/p>\n

Probiyotik i\u00e7erikli g\u0131dalar\u0131 t\u00fcketmek i\u00e7in ihtiya\u00e7 duymay\u0131 beklememek gerekir. \u00c7\u00fcnk\u00fc bu g\u0131dalar d\u00fczenli t\u00fcketildikleri takdirde v\u00fccut sa\u011fl\u0131\u011f\u0131na faydal\u0131 olur. Tercihen g\u00fcn i\u00e7erisinde t\u00fcketilebilecekleri gibi, gece ara \u00f6\u011f\u00fcne veya ak\u015fam yeme\u011fine de dahil edilebilirler. Probiyotikler ba\u011f\u0131rsak mukozas\u0131nda, d\u0131\u015f ortamdan gelen veya sindirim faaliyetleri esnas\u0131nda ortaya \u00e7\u0131kan toksik maddelerin ve iyi sindirilmemi\u015f g\u0131da maddelerinin kana ge\u00e7mesini engelleyen koruyucu bir tabaka olu\u015fturur. Probiyotiklerin olu\u015fturdu\u011fu bu koruyucu tabakan\u0131n ortadan kalkmas\u0131 ve zararl\u0131 mikroorganizmalar\u0131n ba\u011f\u0131rsakta \u00e7o\u011falmas\u0131yla ba\u011f\u0131rsak ge\u00e7irgenli\u011fi artar. Bu y\u00fczden toksik maddeler, yeterli \u015fekilde sindirilememi\u015f g\u0131da maddeleri kan dola\u015f\u0131m\u0131na ge\u00e7er. Bu ge\u00e7i\u015f ba\u011f\u0131rsak mukozas\u0131nda ve v\u00fccutta bulunan ba\u011f\u0131\u015f\u0131kl\u0131k sistemi h\u00fccrelerini uyararak \u00e7e\u015fitli reaksiyonlara yol a\u00e7ar. Yabanc\u0131 proteinlere kar\u015f\u0131 v\u00fccudun geli\u015ftirdi\u011fi ba\u011f\u0131\u015f\u0131kl\u0131k yan\u0131t\u0131 kendi yap\u0131ta\u015flar\u0131na y\u00f6nelir ve sonu\u00e7ta \u201calerjik hastal\u0131klar\u201d ve \u201cotoimm\u00fcn\u201d denilen hastal\u0131klara zemin haz\u0131rlanm\u0131\u015f olur.\u00a0 Dolay\u0131s\u0131yla ba\u011f\u0131rsaklardaki iyi bakterilerin fazla olmas\u0131 ba\u011f\u0131rsak duvar\u0131n\u0131 ve ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131m\u0131z\u0131 g\u00fc\u00e7lendirerek alerjik ve otoimm\u00fcn hastal\u0131klar\u0131 \u00f6nler, diyabet, romatizma, kanser riskini azalt\u0131r, kalp hastal\u0131klar\u0131na kar\u015f\u0131 koruyucu g\u00f6rev \u00fcstlenir, karaci\u011feri korur ve kilo kontrol\u00fc sa\u011flar.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0130yi bakteriler olarak bilinen ve en \u00e7ok ba\u011f\u0131rsaklarda bulunan probiyotikler g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n olmazsa olmaz\u0131d\u0131r\u2026 Prof. Dr. Osman Erk …<\/p>\n","protected":false},"author":1,"featured_media":28256,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[4527,3402,169,6189,6190],"class_list":["post-28255","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-bagirsak","tag-gidalar","tag-kan","tag-probiyotik","tag-probiyotikler"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/28255","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=28255"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/28255\/revisions"}],"predecessor-version":[{"id":28257,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/28255\/revisions\/28257"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/28256"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=28255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=28255"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=28255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}