{"id":151711,"date":"2015-11-21T10:00:17","date_gmt":"2015-11-21T08:00:17","guid":{"rendered":"http:\/\/www.erzurumflas.com\/portakali-yemek-daha-faydali\/"},"modified":"2015-11-21T10:00:19","modified_gmt":"2015-11-21T08:00:19","slug":"portakali-yemek-daha-faydali","status":"publish","type":"post","link":"https:\/\/www.erzhaber.com\/?p=151711","title":{"rendered":"Portakal\u0131 Yemek Daha Faydal\u0131"},"content":{"rendered":"<p><img decoding=\"async\" src=\"http:\/\/www.erzurumflas.com\/wp-content\/uploads\/2015\/11\/portakali-yemek-daha-faydali_27fff19.jpg\" width=\"600\">Uzman Diyetisyen \u015eebnem Kand\u0131ral\u0131, portakal\u0131n s\u0131k\u0131larak de\u011fil yiyerek t\u00fcketilmesini \u00f6nerdi.<\/p>\n<p>1 b\u00fcy\u00fck boy portakal\u0131n sadece 86 kalori oldu\u011funu, esansiyel vitamin ve mineraller ile dolu oldu\u011funu s\u00f6yleyen Uzman Diyetisyen \u015eebnem Kand\u0131ral\u0131, \u201c1 b\u00fcy\u00fck boy portakal 4 gram diyet lifi i\u00e7erir, en az g\u00fcnl\u00fck \u00f6nerilen diyet lif ihtiyac\u0131n\u0131n y\u00fczde 10\u2019unu kar\u015f\u0131lar. 1 su barda\u011f\u0131 portakal suyu ise 0.5 gram lif i\u00e7erir, g\u00fcnl\u00fck lif ihtiyac\u0131n\u0131n anca y\u00fczde 1\u2019ini kar\u015f\u0131lar. Diyet lifi sindirim sistemini d\u00fczenler, divertik\u00fcler hastal\u0131k belirtilerini iyile\u015ftirir, kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcr ve yemek sonras\u0131 kan \u015fekerinin ani art\u0131\u015f\u0131n\u0131 \u00f6nler\u201d diye konu\u015ftu.<\/p>\n<p>Portakal\u0131n iyi bir C vitamini kayna\u011f\u0131 olarak bilinse de ayn\u0131 zamanda g\u00f6z sa\u011fl\u0131\u011f\u0131 i\u00e7in gerekli olan antioksidanlar\u0131 da i\u00e7erdi\u011fini anlatan Uzman Diyetisyen \u015eebnem Kand\u0131ral\u0131, \u201c1 b\u00fcy\u00fck boy portakal 98 mg C vitamini i\u00e7erir, en az bir tam g\u00fcnl\u00fck ihtiyac\u0131 kapat\u0131r. C vitamini kanser ve kardiyovask\u00fcler hastal\u0131klara yol a\u00e7an h\u00fccre hasar\u0131n\u0131 engeller, ba\u011f\u0131\u015f\u0131kl\u0131k sistemi ve akci\u011ferler ba\u015fta olmak \u00fczere di\u011fer sistemleri korur. C vitamini kollajen \u00fcretiminde etkin rol oynar, yaralar\u0131n iyile\u015fmesini sa\u011flar, cilt ve ba\u011f dokusunu destekler. Lutein ve zeaksantin antioksidanlar\u0131 ile mavi \u0131\u015f\u0131\u011f\u0131n g\u00f6ze verdi\u011fi hasardan korur. Bu antioksidanlar\u0131n al\u0131m\u0131n\u0131n artmas\u0131 katarakt ve ya\u015fa ba\u011fl\u0131 makula dejenerasyonu gibi g\u00f6z hastal\u0131klar\u0131n\u0131n olu\u015fumunu engeller.<\/p>\n<p>Turun\u00e7giller fitokimyasallar\u0131n birincil kayna\u011f\u0131, flavonoid familyas\u0131ndan olan flavanonlardan zengindir. Portakalda en bol bulunan flavanon hesperidindir. Hesperidin kan damar fonksiyonlar\u0131n\u0131 iyile\u015ftirir, inflamasyonu azalt\u0131r ve kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olur. Portakal suyunda da flavononlar vard\u0131r ancak portakal\u0131n beyaz k\u0131s\u0131mlar\u0131nda bu kimyasallar daha konsantre olarak bulunduklar\u0131ndan b\u00fct\u00fcn olarak t\u00fcketilmesi daha yararl\u0131 olur\u201d dedi.<\/p>\n<p>Portakal\u0131n sa\u011fl\u0131kl\u0131 kalp fonksiyonlar\u0131n\u0131n devaml\u0131l\u0131\u011f\u0131 i\u00e7in v\u00fccuda gerekli olan \u00e7e\u015fitli vitamin ve mineralleri de i\u00e7erdi\u011fini belirten Uzman Diyetisyen \u015eebnem Kand\u0131ral\u0131, \u201c1 b\u00fcy\u00fck boy portakal 55 mcg folat, g\u00fcnl\u00fck ihtiyac\u0131n\u0131n %14\u2019\u00fcn\u00fc ve 1 mg B6 vitamini, g\u00fcnl\u00fck ihtiyac\u0131n %8\u2019ini i\u00e7erir. Bu iki vitaminde kanda homosistein seviyesini azaltarak kardiyovask\u00fcler hastal\u0131k riskini engeller. Portakal ayn\u0131 zamanda normal kalp at\u0131\u015f\u0131 devaml\u0131l\u0131\u011f\u0131 i\u00e7in kalsiyum, magnezyum ve potasyum i\u00e7erir.\u201d Diye konu\u015ftu.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>UZMAN D\u0130YET\u0130SYEN \u015eEBNEM KANDIRALI&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,20],"tags":[13777,28060,28059,5070],"class_list":["post-151711","post","type-post","status-publish","format-standard","hentry","category-saglik","category-turkiye","tag-daha","tag-faydali","tag-portakali","tag-yemek"],"_links":{"self":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/posts\/151711","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=151711"}],"version-history":[{"count":0,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/posts\/151711\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=151711"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=151711"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=151711"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}