![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/tyler-nix-5RsidBTEpfs-unsplash-min-min-1-683x1024.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Her \u015feyden \u00f6nce, neden s\u00fcper yiyecekler olarak adland\u0131r\u0131l\u0131yorlar?<\/p>\n
Bir \u00e7e\u015fit s\u00fcper g\u00fc\u00e7leri mi var?<\/p>\n
\u0130yi,<\/p>\n
Evet onlar yapar!<\/p>\n
Merriam-Webster S\u00f6zl\u00fc\u011f\u00fc, s\u00fcper g\u0131dalar\u0131, bir ki\u015finin sa\u011fl\u0131\u011f\u0131na faydal\u0131 oldu\u011fu d\u00fc\u015f\u00fcn\u00fclen bile\u015fikler a\u00e7\u0131s\u0131ndan zengin g\u0131dalar olarak tan\u0131mlar.<\/p>\n
Ve,<\/p>\n
Bu yaz\u0131da size tam olarak hangi s\u00fcper besinlerin sa\u00e7\u0131n\u0131za faydal\u0131 oldu\u011funu anlataca\u011f\u0131m.<\/p>\n
\u015eimdi,<\/p>\n
Bu makale i\u00e7in ara\u015ft\u0131rma yapmaya ba\u015flad\u0131\u011f\u0131mda, baz\u0131 \u015fa\u015f\u0131rt\u0131c\u0131 istatistikler buldum.<\/p>\n
Erkeklerin %80’inden fazlas\u0131n\u0131n ya\u015famlar\u0131 boyunca \u00f6nemli sa\u00e7 d\u00f6k\u00fclmesinden muzdarip oldu\u011funu buldum.<\/p>\n
Ayr\u0131ca, kad\u0131nlar\u0131n neredeyse %50’sinin sa\u00e7lar\u0131nda ya\u015famlar\u0131 boyunca incelme ve d\u00f6k\u00fclmeler olur.<\/p>\n
Bunun nedenleri \u015funlar olabilir:<\/p>\n
hormonal
\nKal\u0131tsal nedenler
\nPsikolojik nedenler.
\nYani,<\/p>\n
Erkek ya da kad\u0131n, sa\u00e7 d\u00f6k\u00fclmesini \u00f6nlemeyi d\u00f6rt g\u00f6zle bekliyorsan\u0131z ve gelecekte bir g\u00fcn soyulmu\u015f sar\u0131msak gibi g\u00f6r\u00fcnm\u00fcyorsan\u0131z; o zaman bu makale tam size g\u00f6re.<\/p>\n
\u015eimdi milyon dolarl\u0131k soru i\u00e7in, sa\u00e7 d\u00f6k\u00fclmesini \u00f6nlemek i\u00e7in hangi yiyecekleri yemelisiniz?<\/p>\n
1. Ay\u00e7i\u00e7e\u011fi Tohumlar\u0131
\n2. Keten tohumu
\n3. F\u0131nd\u0131k
\n4. Somon
\n5. Yulaf ezmesi
\n6. Tavuk
\n7. Guava
\n8. Havu\u00e7
\n9. K\u0131rm\u0131z\u0131 Dolmal\u0131k Biber
\n10. Yumurtalar
\n11. Mercimek
\n12. \u0130stiridye
\n13. Ya\u011fs\u0131z K\u0131yma
\n14. Yal\u0131n K\u00fcmes Hayvanlar\u0131
\n15. Arpa
\n16. Yunan Yo\u011furt
\n17. Halibut
\n18. \u00c7in \u00c7ikolatas\u0131
\n19. Ispanak
\n20. Pancar<\/p>\n
Bu yiyeceklerin sa\u00e7\u0131n\u0131z\u0131 nas\u0131l sa\u011fl\u0131kl\u0131 ve g\u00fc\u00e7l\u00fc hale getirdi\u011fine ge\u00e7meden \u00f6nce, bana izin verin.
\nbu soruyu sana sor…<\/p>\n
Sa\u00e7\u0131n\u0131z\u0131n g\u00fc\u00e7l\u00fc, sa\u011fl\u0131kl\u0131 ve kal\u0131n olmas\u0131 i\u00e7in besinlere (Mineraller ve Vitaminler) ihtiyac\u0131 vard\u0131r; bu besinler \u015funlard\u0131r:<\/p>\n
Keratin (Sa\u00e7 yap\u0131s\u0131n\u0131 olu\u015fturan protein)<\/p>\n
Biotin (Sa\u00e7 b\u00fcy\u00fcmesini destekler)<\/p>\n
Demir.<\/p>\n
Omega-3 ya\u011fl\u0131 asitler<\/p>\n
Su\u00e7lu<\/p>\n
B Vitaminleri<\/p>\n
C vitamini.<\/p>\n
\u00c7inko.<\/p>\n
Her yiyece\u011fin belirtilen besinlerden en az bir veya ikisini i\u00e7erdi\u011fini g\u00f6receksiniz.<\/p>\n
\u015eimdi, i\u00e7eri girelim.<\/p>\n
\u0130\u00e7in\u2026<\/p>\n
Ay\u00e7i\u00e7e\u011fi tohumlar\u0131 pantotenik asit veya Vitamin B5 bak\u0131m\u0131ndan zengindir.<\/p>\n
Pantotenik asit sa\u00e7 b\u00fcy\u00fcmesini ve kafa derisine kan ak\u0131\u015f\u0131n\u0131 destekler.<\/p>\n
Oksijenli kan daha sonra sa\u00e7 derisindeki sa\u00e7 k\u00f6klerini besler (Sa\u00e7 k\u00f6kleri sa\u00e7\u0131 uzat\u0131r), sa\u00e7 d\u00f6k\u00fclmesini \u00f6nler.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/engin-akyurt-H7I5LCBWOjQ-unsplash.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
The Clinical and Experimental Dermatology taraf\u0131ndan yay\u0131nlanan bir rapora g\u00f6re pantotenik asitteki eksiklikler do\u011frudan sa\u00e7 d\u00f6k\u00fclmesiyle ba\u011flant\u0131l\u0131d\u0131r.<\/p>\n
Ay\u00e7i\u00e7e\u011fi tohumlar\u0131 B5 Vitamini a\u00e7\u0131s\u0131ndan zengindir; 28 grama e\u015fde\u011fer sadece bir ons, B5 Vitamini DV’nizin %20’sini sa\u011flar.<\/p>\n
Vitamin 5 i\u00e7in di\u011fer kaynaklar \u015funlar olabilir:<\/p>\n
\u00b7 Bakliyat<\/p>\n
\u00b7 Bal\u0131k<\/p>\n
\u00b7 Et<\/p>\n
\u00b7 Tah\u0131llar (Hububatlar)<\/p>\n
Keten tohumlar\u0131 sa\u00e7 b\u00fcy\u00fcmesini te\u015fvik eder; Bunun nedeni, zengin Omega-3 ya\u011f asitleri i\u00e7eri\u011fidir.<\/p>\n
Omega-3 ya\u011f asitleri kafa derisine ve sa\u00e7 g\u00f6vdesine ula\u015f\u0131r ve sa\u00e7 k\u00f6klerini besler.<\/p>\n
Omega-3 ya\u011f asitleri de sa\u00e7a esneklik kazand\u0131rarak ve sa\u00e7 k\u0131r\u0131lmas\u0131n\u0131 \u00f6nleyerek sa\u00e7 d\u00f6k\u00fclmesini engeller.<\/p>\n
\u0130nsan v\u00fccudu bir mucizedir; cilt g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na maruz kald\u0131\u011f\u0131nda D vitamini \u00fcretebilir, kemik k\u00fctlesini g\u00fc\u00e7lendirebilir ve art\u0131rabilir.<\/p>\n
Ancak insan v\u00fccudu bu ya\u011f asitlerinin olu\u015fumunu g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan kendi ba\u015f\u0131na elde edemez.<\/p>\n
Bu sa\u011fl\u0131kl\u0131 ya\u011f asitlerini yediklerinizden elde etmeniz gerekecek ve Keten tohumlar\u0131 harika bir sa\u011fl\u0131kl\u0131 se\u00e7enek.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Flax-seeds.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Omega-3 Ya\u011f asitleri i\u00e7in di\u011fer kaynaklar \u015funlard\u0131r:<\/p>\n
Bitkisel Ya\u011flar (Keten tohumu ya\u011f\u0131, Soya fasulyesi ya\u011f\u0131 ve Kanola ya\u011f\u0131)
\nKuruyemi\u015f ve tohumlar (keten tohumu, chia tohumu ve ceviz gibi)
\nG\u00fc\u00e7lendirilmi\u015f G\u0131dalar (Baz\u0131 yumurta, yo\u011furt, meyve sular\u0131, s\u00fct ve soya i\u00e7ecekleri markalar\u0131 gibi)
\nBu kaynaklar NHS’ye g\u00f6re<\/p>\n
Kuruyemi\u015fler, sa\u00e7 b\u00fcy\u00fcmesini destekleyen ve sa\u00e7 d\u00f6k\u00fclmesini \u00f6nleyen bir\u00e7ok temel besin i\u00e7in m\u00fckemmel kaynaklard\u0131r; bu besinler \u015funlard\u0131r:
\n\u2022 B1.
\n\u2022 B2.
\n\u2022 B3.
\n\u2022 E vitamini.
\n\u2022 Biyotin.
\n\u2022 Omega-3 ve Omega-6 ya\u011f asitleri.
\n\u2022 Magnezyum.
\n\u2022 Potasyum.<\/p>\n
G\u00f6rd\u00fc\u011f\u00fcn\u00fcz gibi f\u0131nd\u0131k, v\u00fccudunuzun ihtiya\u00e7 duydu\u011fu ancak sentezleyemedi\u011fi temel besinler a\u00e7\u0131s\u0131ndan zengindir.<\/p>\n
B7 vitamini olarak da bilinen biotin, keratin \u00fcretimini uyararak sa\u00e7 sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirebilir ve b\u00f6ylece sa\u00e7 d\u00f6k\u00fclmesini azaltabilir.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Nuts-1.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
E Vitamini, do\u011fal antioksidan etkilere sahip oldu\u011fu i\u00e7in sa\u00e7 b\u00fcy\u00fcmesini korur ve sa\u011fl\u0131kl\u0131 bir sa\u00e7 derisini destekler.
\nBu antioksidan etkiler, ki\u015finin sa\u00e7 derisindeki sa\u00e7 k\u00f6klerine verilen zarar\u0131 azalt\u0131r.
\nBu, sa\u00e7 d\u00f6k\u00fclmesinin \u00f6nlenmesine katk\u0131da bulunan oksidatif stres miktar\u0131n\u0131 azaltarak yap\u0131l\u0131r.<\/p>\n
G\u00f6rd\u00fc\u011f\u00fcn\u00fcz gibi f\u0131nd\u0131k, sa\u011fl\u0131kl\u0131 sa\u00e7\u0131 koruyarak d\u00f6k\u00fclmesini \u00f6nleyebilir.<\/p>\n
Somon, Omega-3 ya\u011f asitleri a\u00e7\u0131s\u0131ndan zengindir.
\nDaha \u00f6nce de bahsetti\u011fim gibi Omega-3 ya\u011f asitleri sa\u00e7a esneklik kazand\u0131rarak sa\u00e7 d\u00f6k\u00fclmesini engeller, b\u00f6ylece sa\u00e7 k\u0131r\u0131lmas\u0131n\u0131 \u00f6nler. Ayr\u0131ca sa\u00e7lar\u0131 parlak ve dolgun tutar.
\nSeboreik dermatit ve folik\u00fclit gibi baz\u0131 cilt rahats\u0131zl\u0131klar\u0131 kafa derisinin iltihaplanmas\u0131na neden olur. Bu iltihaplanma sa\u00e7 d\u00f6k\u00fclmesine neden olabilir.
\nOmega-3 ya\u011f asitleri, iltihap \u00f6nleyici oldu\u011fu i\u00e7in iltihaplanmaya kar\u015f\u0131 \u00e7\u0131kar ve sa\u00e7\u0131n her yere d\u00fc\u015fmesini \u00f6nler.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Salmon-1.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Yulaf ezmesi, \u015feker bile\u015fikleri olan Beta-glukanlar a\u00e7\u0131s\u0131ndan zengindir.
\nBeta-glukanlar \u00e7\u00f6z\u00fcn\u00fcr liflerin kayna\u011f\u0131d\u0131r.
\n\u00c7\u00f6z\u00fcn\u00fcr lifler, y\u00fcksek kolesterol seviyelerini d\u00fc\u015f\u00fcrmede ve kafa derisinin cilt ko\u015fullar\u0131n\u0131 iyile\u015ftirmede rol oynar.
\nBeta-glukanlar ayr\u0131ca tedavi edilmezse sa\u00e7 d\u00f6k\u00fclmesine neden olabilecek inflamatuar yan\u0131tlara arac\u0131l\u0131k eder.
\nAyr\u0131ca, doku onar\u0131m\u0131n\u0131 ve h\u00fccresel b\u00fcy\u00fcmeyi uyar\u0131r ve her iki s\u00fcre\u00e7 de sa\u011fl\u0131kl\u0131 sa\u00e7 derisi ve sa\u00e7 d\u00f6k\u00fclmesinin \u00f6nlenmesi i\u00e7in gereklidir.<\/p>\n
Beta-glukanlar i\u00e7in di\u011fer kaynaklar:
\n\u2022 Arpa lifi.
\n\u2022 Yulaf ve kepekli tah\u0131llar.
\n\u2022 Reishi, maitake ve shiitake mantarlar\u0131.
\n\u2022 Deniz yosunu
\nBu di\u011fer kaynaklar Healthline’a g\u00f6re.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Oatmeal.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Tavuk, Ara\u015fidonik Asit a\u00e7\u0131s\u0131ndan zengindir.<\/p>\n
Annals of Dermatology taraf\u0131ndan “Sa\u00e7 B\u00fcy\u00fcmesini Te\u015fvik Etmede Ara\u015fidonik Asitin Rol\u00fc” konulu bir \u00e7al\u0131\u015fmada, Omega-6 ya\u011f asidi olarak da bilinen Ara\u015fidonik Asit’in sa\u00e7 b\u00fcy\u00fcmesini uyar\u0131rken sa\u00e7\u0131 kal\u0131n ve sa\u011fl\u0131kl\u0131 hale getirebildi\u011fi kan\u0131tlanm\u0131\u015ft\u0131r. Ya\u015flanma s\u0131ras\u0131nda sa\u00e7 d\u00f6k\u00fclmesinin \u00f6nlenmesi ile sonu\u00e7lan\u0131r.<\/p>\n
Ara\u015fidonik Asit i\u00e7in di\u011fer kaynaklar:
\n\u2022 Deniz \u00fcr\u00fcnleri
\n\u2022 Yumurtalar
\n\u2022 S\u00fct \u00dcr\u00fcnleri<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/chicken-1.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Guava, C vitamini a\u00e7\u0131s\u0131ndan zengindir.
\nC vitamini sa\u00e7\u0131n k\u0131r\u0131lgan ve k\u0131r\u0131lgan hale gelmesini \u00f6nler.
\nC vitamini, kolajen ad\u0131 verilen bir protein olu\u015fturur.
\nNUTRAFOL’dan Dr. Anzelone’ye g\u00f6re bu protein, sa\u00e7 k\u00f6klerine zarar veren ve sa\u00e7 d\u00f6k\u00fclmesine neden olan serbest radikalleri n\u00f6tralize eden do\u011fal bir antioksidan oldu\u011fu i\u00e7in sa\u00e7 b\u00fcy\u00fcmesine ve yenilenmesine yard\u0131mc\u0131 olur.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Guava-1.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Havu\u00e7 sadece g\u00f6r\u00fc\u015f\u00fcn\u00fcz\u00fc korumaz; sa\u00e7\u0131n\u0131za da fayda sa\u011flayabilirler.
\nPatates gibi havu\u00e7 da A vitamini a\u00e7\u0131s\u0131ndan zengindir.
\nA vitamini v\u00fccut h\u00fccreleri i\u00e7in b\u00fcy\u00fcme vitaminidir; sa\u00e7 h\u00fccreleri de dahil olmak \u00fczere t\u00fcm v\u00fccut h\u00fccrelerinin b\u00fcy\u00fcme i\u00e7in buna ihtiyac\u0131 vard\u0131r.
\nAyr\u0131ca, Healthline’\u0131n bir makalesine g\u00f6re, A vitamini, cilt bezleri taraf\u0131ndan sebum olu\u015fumunu (ya\u011fl\u0131 bir madde) te\u015fvik ederek sa\u00e7\u0131 sa\u011fl\u0131kl\u0131 tutar ve kafa derisini nemlendirir.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Carrots.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
K\u0131rm\u0131z\u0131 Biber, C vitamini a\u00e7\u0131s\u0131ndan olduk\u00e7a zengindir.
\nRed Dolmal\u0131k Biber, orta boy bir k\u0131rm\u0131z\u0131 dolmal\u0131k biber paketinin sadece yar\u0131s\u0131 ile size g\u00fcnl\u00fck C vitamininizden fazlas\u0131n\u0131 sa\u011flayabilir.
\n\u0130\u015fte ilgin\u00e7 bir ara\u015ft\u0131rma:
\nSa\u00e7 seyrelmesinden muzdarip bir grup kad\u0131na, sa\u00e7lar\u0131n\u0131 tekrar g\u00fc\u00e7lendirip kal\u0131nla\u015ft\u0131rmayaca\u011f\u0131n\u0131 g\u00f6rmek i\u00e7in oral C vitamini takviyesi verildi.
\n\u00c7al\u0131\u015fma, C vitamininin oral takviyesinin sa\u00e7lar\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde kal\u0131nla\u015ft\u0131rd\u0131\u011f\u0131n\u0131 ve kafa derisini \u00e7ok daha sa\u011fl\u0131kl\u0131 hale getirdi\u011fini g\u00f6stermi\u015ftir.
\nBasit,<\/p>\n
Sa\u00e7 deriniz ne kadar sa\u011fl\u0131kl\u0131 ve sa\u00e7 k\u00f6klerinize ne kadar \u00e7ok besin sa\u011flarsan\u0131z, sa\u00e7 d\u00f6k\u00fclmesini o kadar \u00f6nlemi\u015f olursunuz.<\/p>\n
Di\u011fer C vitamini kaynaklar\u0131:
\n\u2022 \u00c7ilekler
\n\u2022 Brokoli
\n\u2022 Br\u00fcksel lahanas\u0131.
\n\u2022 Patates<\/p>\n
Bu C vitamini kaynaklar\u0131 NHS’de sunulmaktad\u0131r.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Red-Bell-Pepper.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Yumurta, biotin ad\u0131 verilen bir B vitamini a\u00e7\u0131s\u0131ndan zengindir.
\nBiotin, sa\u00e7 k\u00f6klerinin b\u00fcy\u00fcme h\u0131z\u0131n\u0131 artt\u0131r\u0131r.
\nAyr\u0131ca sa\u00e7ta keratin \u00fcretimini uyar\u0131r; keratin sa\u00e7\u0131n\u0131z\u0131n yap\u0131sal yap\u0131 ta\u015f\u0131d\u0131r.
\nVe sa\u00e7\u0131n\u0131zda ne kadar \u00e7ok keratin varsa, o kadar sa\u011fl\u0131kl\u0131, o kadar az sa\u00e7 kaybedersiniz.
\nInternational Journal of Trichology, \u201cSa\u00e7 D\u00f6k\u00fclmesinden \u015eikayet\u00e7i Kad\u0131nlarda Biyotin seviyeleri\u201d \u00fczerine bir ara\u015ft\u0131rma yapt\u0131 ve \u015funlar\u0131 buldu:
\nSa\u00e7 d\u00f6k\u00fclmesi ile toplanan t\u00fcm kad\u0131nlar\u0131n %36’s\u0131na biotin eksikli\u011fi e\u015flik etti.
\n\u015eimdi, o omlet kahvalt\u0131s\u0131n\u0131 tekrar atlamak istemeyebilirsiniz.<\/p>\n
Di\u011fer iyi biyotin kaynaklar\u0131 \u015funlar olacakt\u0131r:
\n\u2022 F\u0131nd\u0131k
\n\u2022 Tohumlar
\n\u2022 Deniz \u00fcr\u00fcnleri
\n\u2022 Ya\u011fs\u0131z et
\nBu Ulusal Sa\u011fl\u0131k Enstit\u00fcleri’ne g\u00f6re.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Eggs.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Mercimek zengindir:
\n\u2022 Protein.
\n\u2022 Demir.
\n\u2022 \u00c7inko.
\n\u2022 Biyotin.
\nVe liste uzay\u0131p gidiyor\u2026
\nMercimek ayr\u0131ca folik asit a\u00e7\u0131s\u0131ndan da zengindir; folik asit, sa\u00e7 h\u00fccreleri de dahil olmak \u00fczere sa\u011fl\u0131kl\u0131 h\u00fccrelerin b\u00fcy\u00fcmesinde hayati bir role sahiptir.
\nMercimekteki folik asit, kafa derisine oksijen a\u00e7\u0131s\u0131ndan zengin kan sa\u011flayan k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin sa\u011fl\u0131\u011f\u0131n\u0131 geri kazand\u0131r\u0131r.
\nOksijen a\u00e7\u0131s\u0131ndan zengin kan kafa derisine ne kadar \u00e7ok ula\u015f\u0131rsa, o kadar sa\u011fl\u0131kl\u0131 olur, o kadar az sa\u00e7 kaybedersiniz.<\/p>\n
Folik asit i\u00e7in di\u011fer iyi kaynaklar \u015funlar olacakt\u0131r:
\n\u2022 Brokoli
\n\u2022 yaprakl\u0131 ye\u015fil sebze
\n\u2022 bezelye
\n\u2022 Nohut ve barbunya fasulyesi.
\nBu NHS’ye g\u00f6re.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Lentils.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
\u0130stiridye \u00e7inko i\u00e7eri\u011fi nedeniyle sa\u00e7 sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00e7ok \u00f6nemlidir.
\n\u00c7inko v\u00fccuttaki metabolik fonksiyonlara ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemine yard\u0131mc\u0131 olur; sa\u00e7 d\u00f6k\u00fclmesi problemlerinin tedavisinde de \u00f6nemli bir role sahiptir.
\n\u00c7inko eksikli\u011finiz varsa kirpiklerinizden sa\u00e7 d\u00f6k\u00fclmeye bile ba\u015flayacaks\u0131n\u0131z.
\n\u00c7inko, sa\u00e7 k\u00f6klerinin etraf\u0131ndaki ya\u011f bezlerinin sa\u011fl\u0131kl\u0131 ve kaliteli \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayarak sa\u00e7 dokusunun onar\u0131lmas\u0131na ve b\u00fcy\u00fcmesine katk\u0131da bulunur.
\nBu \u00e7al\u0131\u015fmaya g\u00f6re \u00e7inko takviyesinin sa\u00e7 d\u00f6k\u00fclmesi problemlerini \u00e7\u00f6zd\u00fc\u011f\u00fc kan\u0131tlanm\u0131\u015ft\u0131r.
\nBu sadece sa\u00e7 h\u00fccrelerinin i\u015flerini daha verimli yapmas\u0131na yard\u0131mc\u0131 olarak yap\u0131l\u0131r.
\nDi\u011fer \u00c7inko kaynaklar\u0131 \u015funlar olacakt\u0131r:
\n\u2022 Biftek.
\n\u2022 Yenge\u00e7.
\n\u2022 Istakoz.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Oysters.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
USDA Ulusal Besin Veri Taban\u0131’na g\u00f6re, 4 ons, yani 113 grama e\u015fde\u011fer, %93 ya\u011fs\u0131z s\u0131\u011f\u0131r eti k\u0131r\u0131nt\u0131lar\u0131, g\u00fcnl\u00fck demir ihtiyac\u0131n\u0131z\u0131n %20’sini sa\u011flayabilir.
\nDemir, kan dola\u015f\u0131m\u0131n\u0131 h\u0131zland\u0131r\u0131r, oksijeni sa\u00e7 k\u00f6klerine ta\u015f\u0131r, bu da sa\u00e7lar\u0131n daha h\u0131zl\u0131 ve daha uzun uzamas\u0131na neden olur.<\/p>\n
Demir ve sa\u00e7 b\u00fcy\u00fcmesi aras\u0131ndaki ili\u015fkiyi belirlemek i\u00e7in Ulusal T\u0131p K\u00fct\u00fcphanesi’nde bir \u00e7al\u0131\u015fma yap\u0131ld\u0131 ve yay\u0131nland\u0131\u2026
\nK\u0131saca \u015f\u00f6yle ge\u00e7ti:<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Lean-Ground-Beef.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Androgenetik alopesi (kad\u0131nlarda ve erkeklerde bir sa\u00e7 d\u00f6k\u00fclmesi \u015fekli) ve alopesi areata (ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin sa\u00e7 k\u00f6klerine sald\u0131rd\u0131\u011f\u0131 otoimm\u00fcn bozukluk) hastalar\u0131nda ferritin d\u00fczeylerinin (kanda demir depolayan protein) \u00f6nemli \u00f6l\u00e7\u00fcde daha d\u00fc\u015f\u00fck oldu\u011funu bulmu\u015flard\u0131r.
\nBu ke\u015fiften sonra, demir eksikli\u011finin hem erkeklerde hem de kad\u0131nlarda (\u00e7o\u011funlukla Kad\u0131nlarda) sa\u00e7 d\u00f6k\u00fclmesiyle ba\u011flant\u0131l\u0131 oldu\u011fu kan\u0131tland\u0131.
\nDi\u011fer demir kaynaklar\u0131 \u015funlard\u0131r:
\n\u2022 K\u0131rm\u0131z\u0131 et.
\n\u2022 Fasulye
\n\u2022 F\u0131nd\u0131k
\n\u2022 Kuru kay\u0131s\u0131 gibi kuru meyveler.<\/p>\n
\u0130lk ba\u015fta, ya\u011fs\u0131z k\u00fcmes hayvanlar\u0131 (ve et) ile di\u011fer k\u00fcmes hayvanlar\u0131 ve et t\u00fcrleri aras\u0131ndaki fark\u0131 bilmiyordum.
\nBu y\u00fczden biraz ara\u015ft\u0131rma yapt\u0131m ve buldum\u2026
\nTek fark, ya\u011fs\u0131z et ve k\u00fcmes hayvanlar\u0131n\u0131n d\u00fc\u015f\u00fck ya\u011f i\u00e7eri\u011fine sahip olmalar\u0131d\u0131r; bu, yaz\u0131 tura atmak kadar basittir.<\/p>\n
\u015eimdi, neden sa\u00e7\u0131n i\u00e7in iyi?
\nSa\u00e7\u0131n ihtiya\u00e7 duydu\u011fu proteinler a\u00e7\u0131s\u0131ndan zengindirler ancak ayn\u0131 zamanda d\u00fc\u015f\u00fck doymu\u015f ya\u011fa sahiptirler.
\nVe evet, sa\u00e7\u0131n proteine ihtiyac\u0131 var.
\nT\u0131pk\u0131 kaslar\u0131n\u0131z gibi, protein olmadan sa\u00e7lar\u0131n\u0131z k\u0131r\u0131lgan hale gelir ve yeniden \u00e7\u0131kabilece\u011finden daha h\u0131zl\u0131 d\u00fc\u015fer.<\/p>\n
Sa\u00e7\u0131n\u0131z i\u00e7in gereken proteini elde etmek i\u00e7in a\u015fa\u011f\u0131daki gibi ya\u011fs\u0131z se\u00e7eneklere gidin:
\n\u2022 Tavuk.
\n\u2022 Bal\u0131k.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Lean-Poultry.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Arpa E vitamini a\u00e7\u0131s\u0131ndan zengindir.
\nE vitamini, cildin korunmas\u0131nda \u00f6nemli bir rol\u00fc olan g\u00fc\u00e7l\u00fc bir antioksidand\u0131r; g\u00fcne\u015ften gelen ultraviyole \u0131\u015f\u0131nlar\u0131n\u0131 emer ve cilt h\u00fccrelerini korur.
\nEk olarak E Vitamini, oksidatif stresin neden oldu\u011fu hasarlar\u0131 azaltarak, g\u00fcne\u015ften kaynaklanan sa\u00e7 derisindeki hasarlar\u0131 onarabilir.
\n(Oksidatif stres, g\u00fcne\u015f ve nem gibi sa\u00e7 b\u00fcy\u00fcmesini olumsuz y\u00f6nde etkileyebilecek \u00e7evresel ko\u015fullard\u0131r).
\nTocotrienol’\u00fcn (farkl\u0131 E Vitamini takviyeleri) Sa\u00e7 B\u00fcy\u00fcmesi \u00dczerindeki Etkileri \u00fczerine bir \u00e7al\u0131\u015fma yap\u0131lm\u0131\u015ft\u0131r.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Barley.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Tocotrienol ile takviye edilen ki\u015filerin %34’\u00fcnde sa\u00e7 b\u00fcy\u00fcmesinde iyile\u015fme g\u00f6zlemlendi.
\nArpa, E vitamininin en iyi kaynaklar\u0131ndan biridir.
\nE Vitamini i\u00e7in di\u011fer iyi kaynaklar \u015funlar olacakt\u0131r:
\n\u2022 Bu\u011fday tohumu (tah\u0131l \u00fcr\u00fcnlerinde)
\n\u2022 Kuruyemi\u015f ve Tohum.
\n\u2022 Bitkisel Ya\u011flar.<\/p>\n
Yunan Yo\u011furt, sa\u00e7 b\u00fcy\u00fcmesi ve sa\u00e7 korumas\u0131 i\u00e7in gerekli mineraller a\u00e7\u0131s\u0131ndan zengindir.
\nYunan Yo\u011furtunun en de\u011ferli iki minerali \u0130yot ve Selenyum olacakt\u0131r.
\nTiroid hormonlar\u0131n\u0131 salg\u0131layan tiroid bezinin d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in her iki hormon da gereklidir.
\nTiroid hormonlar\u0131 sa\u00e7 k\u00f6klerinin fonksiyonlar\u0131n\u0131 do\u011frudan d\u00fczenler.
\nSelenyum serbest radikalleri \u00f6ld\u00fcr\u00fcr ve v\u00fccuttaki C vitamini gibi antioksidanlar\u0131n yenilenmesini uyar\u0131r, bu da oksidatif stresin neden oldu\u011fu zararlar\u0131 azalt\u0131r.
\n\u0130kinci mineral olan \u0130yot, tiroid hormonlar\u0131n\u0131n d\u00fczenlenmesine, sa\u011fl\u0131kl\u0131 sa\u00e7 k\u00f6klerinin korunmas\u0131na ve dolay\u0131s\u0131yla sa\u00e7lar\u0131n sa\u011fl\u0131kl\u0131 ve istikrarl\u0131 bir \u015fekilde uzamas\u0131na katk\u0131da bulunur.
\nSa\u011fl\u0131kl\u0131 bir sa\u00e7 derisi ve sa\u00e7 k\u00f6kleri, sa\u00e7lar\u0131n sa\u011fl\u0131kl\u0131 b\u00fcy\u00fcmesine neden olur ve sa\u00e7 d\u00f6k\u00fclmesini \u00f6nler.
\nBir fincan az ya\u011fl\u0131 Yunan yo\u011furdu, %50 DV \u0130yot’a ek olarak DV Selenyum’unuzun yakla\u015f\u0131k %34’\u00fcn\u00fc sa\u011flayabilir.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Greek-Yogurt.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Selenyum i\u00e7in di\u011fer kaynaklar:
\n\u2022 Brezilya f\u0131nd\u0131\u011f\u0131
\n\u2022 F\u0131nd\u0131k
\n\u2022 Biftek.
\n\u2022 Tavuk.
\n\u0130yot i\u00e7in di\u011fer kaynaklar:
\n\u2022 Deniz yosunu
\n\u2022 Yumurtalar
\n\u2022 S\u00fct (\u0130yot i\u00e7eri\u011fi y\u00fczdeleri bir \u00fcr\u00fcnden di\u011ferine farkl\u0131l\u0131k g\u00f6sterir)<\/p>\n
Halibut Magnezyum a\u00e7\u0131s\u0131ndan zengindir.
\n\u201c\u015eapka tak, yans\u0131ma g\u00f6zlerimi ac\u0131t\u0131yor\u201d s\u00f6z\u00fcn\u00fc hi\u00e7 duymak istemiyorsan magnezyum seviyene dikkat etmelisin, i\u015fte bu y\u00fczden\u2026
\nV\u00fccudunuz magnezyumdan yoksunsa, v\u00fccudunuzdaki Kalsiyum konsantrasyonu artacak ve daha y\u00fcksek ins\u00fclin seviyelerine yol a\u00e7acakt\u0131r.
\nVe tahmin edebilece\u011finiz gibi, Indian Dermatology Online Journal’a g\u00f6re, kandaki ins\u00fclin seviyeleri ne kadar y\u00fcksekse, sa\u00e7lar\u0131n\u0131z o kadar savunmas\u0131zd\u0131r.
\nYani,
\nDi\u011fer bal\u0131k t\u00fcrleri gibi halibutun da Magnezyum a\u00e7\u0131s\u0131ndan zengin olmas\u0131 nedeniyle, sa\u00e7 d\u00f6k\u00fclmesini \u00f6nlemek i\u00e7in diyetinize eklemeniz ak\u0131ll\u0131ca olacakt\u0131r.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Halibut.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Bok Choy demir a\u00e7\u0131s\u0131ndan \u00e7ok zengindir.
\nDermatologlar sa\u00e7 d\u00f6k\u00fclmesini tedavi ederken, v\u00fccudunuzun ald\u0131\u011f\u0131n\u0131z demirle ne yapt\u0131\u011f\u0131n\u0131 belirlemek i\u00e7in genellikle ferritin seviyelerini g\u00f6zlemlerler.
\nBok Choy’u yedikten sonra dermatologlar\u0131n\u0131z demir seviyenizde bir art\u0131\u015f g\u00f6recektir.
\nBu ba\u015fak sa\u00e7\u0131n\u0131z\u0131n sa\u011fl\u0131kl\u0131 uzamas\u0131n\u0131 garanti edecek ve sa\u00e7 d\u00f6k\u00fclmesini \u00f6nleyecektir.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Bok-Choy.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Ispanak zengindir:
\n\u2022 Demir
\n\u2022 Magnezyum
\n\u2022 Potasyum
\n\u2022 Kalsiyum
\n\u2022 Omega-3 ya\u011fl\u0131 asitler<\/p>\n
Sa\u011fl\u0131kl\u0131 sa\u00e7lar i\u00e7in hayati \u00f6nem ta\u015f\u0131yan herhangi bir vitamin, Ispana\u011f\u0131n besin i\u00e7eri\u011fine dahildir.
\nCarolyn Jacob ad\u0131nda yetenekli bir dermatolog \u015funlar\u0131 s\u00f6yledi:
\n“Diyetinizde sa\u00e7 d\u00f6k\u00fclmesine yol a\u00e7abilecek bir eksiklik olmad\u0131\u011f\u0131ndan emin olmak \u00f6nemlidir. Protein seviyelerini, demiri, demir deposunu, D vitaminini ve bir dizi ba\u015fka laboratuvar\u0131 kontrol ederek b\u00f6yle bir \u015fey olmad\u0131\u011f\u0131n\u0131zdan emin oluruz. eksiklikleri yok.\u201d
\nIspanak ayr\u0131ca sa\u00e7lar i\u00e7in do\u011fal bir sa\u00e7 kremi g\u00f6revi g\u00f6ren Sebum a\u00e7\u0131s\u0131ndan da zengindir.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Spinach.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Pancar nitrat bak\u0131m\u0131ndan zengindir.
\nNitratlarla ilgili sihirli \u015fey, v\u00fccudunuzda par\u00e7aland\u0131klar\u0131nda oksijen a\u00e7\u0131s\u0131ndan zengin kan dola\u015f\u0131m\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131rmalar\u0131d\u0131r; bu, British Journal of Clinical Pharmacology \u00e7al\u0131\u015fmas\u0131na g\u00f6redir.<\/p>\n
Oksijenli kan\u0131n daha h\u0131zl\u0131 dola\u015f\u0131m\u0131, daha sa\u011fl\u0131kl\u0131 bir sa\u00e7 derisi ve sa\u00e7 k\u00f6kleri ile sonu\u00e7lan\u0131r.
\nBu da sa\u00e7lar\u0131n daha h\u0131zl\u0131 ve sa\u011fl\u0131kl\u0131 uzamas\u0131na neden olarak sa\u00e7 d\u00f6k\u00fclmesini engeller.
\nNitratlar i\u00e7in di\u011fer kaynaklar \u015funlar olacakt\u0131r:
\n\u2022 Ispanak.
\n\u2022 Havu\u00e7lar.<\/p>\n
\t\t\t\t\t\t\t\t\t\t\t\t![\"\"](\"http:\/\/wikiyummies.com\/wp-content\/uploads\/2021\/08\/Beets.jpg\")
\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/p>\n
Ne yedi\u011finiz, fiziksel ve zihinsel sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 tan\u0131mlar.<\/p>\n
Orada listelenen bu s\u00fcper yiyecekler, ya\u015fland\u0131k\u00e7a sa\u00e7\u0131n\u0131z\u0131 kal\u0131n, g\u00fc\u00e7l\u00fc ve parlak hale getirebilir.<\/p>\n
55 ya\u015f\u0131nda bir doktor olarak sizi temin ederim ki hepsi yasald\u0131r.<\/p>\n
Herhangi bir sa\u00e7 hastal\u0131\u011f\u0131 olmadan sa\u00e7lar\u0131n\u0131z ya\u015fland\u0131k\u00e7a k\u0131r\u0131lgan ve k\u0131r\u0131lgan hale gelebilir, v\u00fccudumuzun gidi\u015fat\u0131 bu \u015fekildedir.
\nFakat,
\nV\u00fccudunuza sa\u00e7 d\u00f6k\u00fclmesini \u00f6nleyen ve sa\u00e7lar\u0131n\u0131z\u0131 g\u00fc\u00e7lendiren gerekli s\u00fcper g\u0131dalar\u0131 sa\u011flamak \u015fu anda yapaca\u011f\u0131n\u0131z en ak\u0131ll\u0131ca hareket olabilir.<\/p>\n
Sa\u011fl\u0131kl\u0131 kal!<\/p>\n
Bir sonrakinde g\u00f6r\u00fc\u015fmek \u00fczere\u2026<\/p>\n","protected":false},"excerpt":{"rendered":"
Her \u015feyden \u00f6nce, neden s\u00fcper yiyecekler olarak adland\u0131r\u0131l\u0131yorlar? Bir \u00e7e\u015fit s\u00fcper g\u00fc\u00e7leri mi var? \u0130yi, Evet onlar yapar! Merriam-Webster S\u00f6zl\u00fc\u011f\u00fc, s\u00fcper g\u0131dalar\u0131, bir ki\u015finin sa\u011fl\u0131\u011f\u0131na faydal\u0131 oldu\u011fu d\u00fc\u015f\u00fcn\u00fclen bile\u015fikler a\u00e7\u0131s\u0131ndan zengin g\u0131dalar olarak tan\u0131mlar. Ve, Bu yaz\u0131da size tam olarak hangi s\u00fcper besinlerin sa\u00e7\u0131n\u0131za faydal\u0131 oldu\u011funu anlataca\u011f\u0131m. \u015eimdi, Bu makale i\u00e7in ara\u015ft\u0131rma yapmaya ba\u015flad\u0131\u011f\u0131mda, baz\u0131…<\/p>\n","protected":false},"author":1,"featured_media":3107,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_theme","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","iawp_total_views":0,"footnotes":""},"categories":[17],"tags":[],"post_folder":[],"class_list":["post-3215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sizin-icin-uygun-mudur"],"_links":{"self":[{"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/posts\/3215","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/comments?post=3215"}],"version-history":[{"count":2,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/posts\/3215\/revisions"}],"predecessor-version":[{"id":3224,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/posts\/3215\/revisions\/3224"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/media\/3107"}],"wp:attachment":[{"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/media?parent=3215"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/categories?post=3215"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/tags?post=3215"},{"taxonomy":"post_folder","embeddable":true,"href":"https:\/\/wikiyummies.com\/tr\/wp-json\/wp\/v2\/post_folder?post=3215"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}