{"id":66625,"date":"2022-12-25T02:21:03","date_gmt":"2022-12-25T02:21:03","guid":{"rendered":"https:\/\/haberulus.net\/?p=66625"},"modified":"2022-12-25T02:21:03","modified_gmt":"2022-12-25T02:21:03","slug":"her-gun-sebze-meyve-tuketmeyi-unutmayin","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=66625","title":{"rendered":"Her g\u00fcn sebze meyve t\u00fcketmeyi unutmay\u0131n"},"content":{"rendered":"<p><strong>Sebze <\/strong>ve meyveler, v\u00fccudumuzun protein, kalori, karbonhidrat, vitamin ve mineral kaynaklar\u0131d\u0131r. Dolay\u0131s\u0131yla g\u00fcnl\u00fck beslenmemizin olmazsa olmaz g\u0131dalar\u0131 aras\u0131nda yer al\u0131r. \u0130\u00e7 Hastal\u0131klar\u0131 Uzman\u0131 Prof. Dr. Osman Erk, meyve ve sebzelerin faydalar\u0131n\u0131n yan\u0131 s\u0131ra bu besinleri sa\u011fl\u0131kl\u0131 t\u00fcketme yollar\u0131yla ilgili \u015fu bilgileri payla\u015ft\u0131\u2026<\/p>\n<div><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/12\/24\/osman-erk-1.jpg\" alt=\"\" title=\"\"><\/p>\n<p>\u0130\u00e7 Hastal\u0131klar\u0131 Uzman\u0131 Prof. Dr. Osman Erk<\/p>\n<\/div>\n<p><b>\u0130\u015fte \u00f6zellikleri<\/b><\/p>\n<p>Ya\u015f sebze ve meyveler y\u00fcksek oranda su, mineral; d\u00fc\u015f\u00fck protein, karbonhidrat ve ya\u011f i\u00e7erir. Sebzeler enerji i\u00e7eri\u011fi d\u00fc\u015f\u00fck; vitamin, mineral, lif ve fitobesin i\u00e7eri\u011fi y\u00fcksek g\u0131dalard\u0131r. \u0130\u00e7erdikleri lifler ve di\u011fer fonksiyonel bile\u015fikler kan \u015fekeri ve kolesterol\u00fc dengeler, ba\u011f\u0131rsaklar\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r. Sebze ve meyveler; antioksidan kapasitesi y\u00fcksek A, C, beta karoten gibi bile\u015fikler i\u00e7erir. B6, folik asit, K ve E vitamini, niasin gibi vitaminlerden; potasyum, selenyum, s\u00fclf\u00fcr, bak\u0131r gibi minerallerden zengindir. Sebzeler, sa\u011fl\u0131kl\u0131 zay\u0131flama rejimlerinin de temel besinleridir. Genel olarak sebzelerin y\u00fczde 1-3&#8217;\u00fc karbonhidrat, y\u00fczde 1,2-4,5&#8217;i protein, y\u00fczde 3-4&#8217;\u00fc liflerden olu\u015fmaktad\u0131r. Pi\u015firme ile liflerin bir k\u0131sm\u0131 \u00e7\u00f6z\u00fcn\u00fcr hale gelir. Sebzelerde \u00e7ok az miktarda ya\u011f bulunur. Ye\u015fil yaprakl\u0131 sebzeler y\u00fcksek oranda su ile lif i\u00e7erir, taze ve \u00e7i\u011f t\u00fcketilmeleri sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan daha yararl\u0131d\u0131r. Meyveleri de yine taze ama \u00f6l\u00e7\u00fcl\u00fc t\u00fcketmek gerekir.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/12\/24\/02-sebzeler-27.jpg\" alt=\"\" title=\"\"><\/p>\n<p><b>Bu hastal\u0131klara yakalanma riskiniz azal\u0131r<\/b><\/p>\n<p>D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc g\u00fcnde 400-500 gram sebze ve meyve t\u00fcketilmesini \u00f6nerir. Bu miktar en az 5 porsiyon sebze ve meyveye e\u015f de\u011ferdir. \u00d6zellikle baz\u0131 sebze ve meyve gruplar\u0131 bol miktarda bir\u00e7ok g\u00fc\u00e7l\u00fc kanser sava\u015f\u00e7\u0131s\u0131 besin maddesini i\u00e7erir. Turpgiller, alyum sebzeleri ve dutsu meyveler bunlar\u0131n en ba\u015f\u0131nda gelir. Bunun d\u0131\u015f\u0131nda g\u00f6kku\u015fa\u011f\u0131n\u0131 olu\u015fturan her renkte sebze ve meyveyi yemek genel sa\u011fl\u0131k ve kanseri \u00f6nleme a\u00e7\u0131s\u0131ndan \u00f6nemlidir. Sebze ve meyve a\u011f\u0131rl\u0131kl\u0131 bir diyetin yemek borusu, akci\u011fer, mide, kolon, g\u0131rtlak, meme, pankreas ve prostat kanseri riskini azaltt\u0131\u011f\u0131 ispatlanm\u0131\u015ft\u0131r.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/12\/24\/02-saglikli-beslenme-12cm-2.jpg\" alt=\"\" title=\"\"><\/p>\n<p><b>Kalorileri d\u00fc\u015f\u00fckt\u00fcr<\/b><\/p>\n<p>Sebzelerin ve \u00f6zellikle meyvelerin fazla miktarda kalori i\u00e7erdikleri \u015feklinde yanl\u0131\u015f bir kan\u0131 vard\u0131r. Asl\u0131nda meyvelerin ve \u00f6zellikle sebzelerin kalorileri olduk\u00e7a d\u00fc\u015f\u00fckt\u00fcr. \u00c7\u00fcnk\u00fc sebze ve meyvelerin a\u011f\u0131rl\u0131klar\u0131n\u0131n y\u00fczde 80-90&#8217;\u0131 sudur. Bunun d\u0131\u015f\u0131nda sebze ve meyvelerde ya\u011f oran\u0131 son derece d\u00fc\u015f\u00fckt\u00fcr fakat lif oran\u0131 y\u00fcksektir. T\u00fcm bu fakt\u00f6rler nedeniyle kalorileri olduk\u00e7a d\u00fc\u015f\u00fck, besin de\u011ferleri \u00e7ok y\u00fcksek olan sebze ve meyveler g\u00fcndelik sa\u011fl\u0131kl\u0131 bir diyetin vazge\u00e7ilemez unsurlar\u0131 olmal\u0131d\u0131r.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/12\/24\/02-sebzeler-7.jpg\" alt=\"\" title=\"\"><\/p>\n<p><b>Mevsiminde t\u00fcketmek ve organi\u011fini tercih etmek gerekir<\/b><\/p>\n<p>\u00d6zellikle mevsim d\u0131\u015f\u0131nda t\u00fcketilen sebze ve meyvelerin zararl\u0131 tar\u0131m ila\u00e7lar\u0131 kal\u0131nt\u0131lar\u0131 i\u00e7ermeleri ka\u00e7\u0131n\u0131lmaz bir durumdur. Bu nedenle sebze ve meyveler mutlaka mevsiminde t\u00fcketilmeli ve ayr\u0131ca yerel olarak \u00fcretilmi\u015f olmal\u0131d\u0131r. Yerel olarak \u00fcretilmemi\u015f sebze ve meyvelerin de bir\u00e7ok kimyasal madde ile muamele edilmi\u015f olma ihtimali y\u00fcksektir. Organik yiyeceklerin ise tar\u0131m ilac\u0131 i\u00e7erme olas\u0131l\u0131\u011f\u0131 olduk\u00e7a d\u00fc\u015f\u00fckt\u00fcr ve bu t\u00fcr g\u0131dalarda daha fazla vitamin, mineral ve mikro besin bulunur. Dolay\u0131s\u0131yla organik pazarlardan al\u0131\u015fveri\u015f yapmaya \u00f6zen g\u00f6sterin.<\/p>\n<p><b>\u0130\u015fte en fazla ve en az tar\u0131m ilac\u0131na maruz kalan sebze ve meyveler<\/b><\/p>\n<p><span><strong>En fazla ila\u00e7 i\u00e7erenler<\/strong><\/span><\/p>\n<p>\u25a0 \u00c7ilek<\/p>\n<p>\u25a0 Ispanak<\/p>\n<p>\u25a0 Lahana<\/p>\n<p>\u25a0 Nektarin<\/p>\n<p>\u25a0 Elma<\/p>\n<p>\u25a0 \u00dcz\u00fcm<\/p>\n<p>\u25a0 \u015eeftali<\/p>\n<p>\u25a0 Kiraz<\/p>\n<p>\u25a0 Armut<\/p>\n<p>\u25a0 Biber<\/p>\n<p>\u25a0 Kavun<\/p>\n<p>\u25a0 Kereviz<\/p>\n<p>\u25a0 Patates<\/p>\n<p><span><strong>En az ila\u00e7 i\u00e7erenler<\/strong><\/span><\/p>\n<p>\u25a0 Avokado<\/p>\n<p>\u25a0 Ananas<\/p>\n<p>\u25a0 So\u011fan<\/p>\n<p>\u25a0 Papaya<\/p>\n<p>\u25a0 Tatl\u0131 bezelye<\/p>\n<p>\u25a0 Patl\u0131can<\/p>\n<p>\u25a0 Ku\u015fkonmaz<\/p>\n<p>\u25a0 Karnabahar<\/p>\n<p>\u25a0 Kavun<\/p>\n<p>\u25a0 Brokoli<\/p>\n<p>\u25a0 Mantar<\/p>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcnl\u00fck beslenmede a\u011f\u0131rl\u0131kl\u0131 olarak haz\u0131r g\u0131dalar\u0131n t\u00fcketildi\u011fine dikkat \u00e7eken Prof. Dr. Osman Erk, \u2018\u2018Oysa her g\u00fcn en az 5 porsiyon meyve sebze yemeliyiz. Ancak bu tarz bir beslenmeyle kalp, \u015feker ve kanser riskimizi azaltabiliriz\u2019\u2019 dedi.<\/p>\n","protected":false},"author":1,"featured_media":66626,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[7430,1762,177,4566,877],"class_list":["post-66625","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-dusuk","tag-meyve","tag-saglik","tag-sebze","tag-yuksek"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/66625","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=66625"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/66625\/revisions"}],"predecessor-version":[{"id":66627,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/66625\/revisions\/66627"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/66626"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=66625"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=66625"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=66625"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}