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K\u0131\u015f\u0131n habercisi sonbahar, ye\u015filliklerin ve sebzelerin bolca yeti\u015fti\u011fi bereketli bir mevsim. Uzmanlar da mevsimsel beslenmenin \u00f6nemine s\u0131k\u00e7a vurgu yap\u0131yor. T\u00fcrk mutfa\u011f\u0131nda yer bulan ve faydalar\u0131 ile sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korumaya katk\u0131 sunan sonbahar sebzelerini yaz\u0131m\u0131zda listeledik.<\/p>\n
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Dolmal\u0131k biber ya da dolma biber ad\u0131yla da bildi\u011fimiz ve her zaman lezzetiyle kalbimizi 12\u2019den vurmay\u0131 ba\u015faran dolmal\u0131k ye\u015filbiberi ister k\u0131ymal\u0131 ister zeytinya\u011fl\u0131 pi\u015firebilece\u011finiz gibi tur\u015fusunu da kurabilirsiniz. \u0130yi bir lif kayna\u011f\u0131 olan dolmal\u0131k biberin i\u00e7eri\u011finde C vitamini, K vitamini ve potasyum bulunuyor.<\/p>\n
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Tam bir vitamin deposu olan karalahana, \u00fclkemizde \u00f6zellikle Karadeniz k\u0131y\u0131lar\u0131nda bolca yeti\u015fiyor. Etli veya zeytinya\u011fl\u0131 dolmas\u0131 yap\u0131ld\u0131\u011f\u0131 gibi, m\u0131s\u0131r unu ile yap\u0131lan \u00e7orbas\u0131 da olduk\u00e7a lezzetli ve faydal\u0131. V\u00fccut direncini art\u0131rmaya yarayan karalahana, ayr\u0131ca cilde iyi geliyor, kemikleri g\u00fc\u00e7lendiriyor, kan \u015fekerini d\u00fc\u015f\u00fcr\u00fcyor, kanser h\u00fccrelerinin olu\u015fmas\u0131n\u0131n \u00f6n\u00fcne ge\u00e7iyor. C vitamini ve lif bak\u0131m\u0131ndan zengin karalahana; A ve B grubu vitaminleri, kalsiyum, magnezyum, potasyum gibi mineralleri i\u00e7eriyor.<\/p>\n
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Maydanozgiller familyas\u0131ndan olan kereviz, y\u00fcksek tansiyonu d\u00fc\u015f\u00fcrmesi ve kolesterol\u00fc azaltmas\u0131 bak\u0131m\u0131ndan s\u0131k\u00e7a t\u00fcketmemiz gereken besinler aras\u0131nda yer al\u0131yor. C vitamini bak\u0131m\u0131ndan zengin olan kereviz, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7lenmesine de katk\u0131 sa\u011fl\u0131yor. Antioksidan g\u00f6revi g\u00f6ren ve d\u00fc\u015f\u00fck kalorili bir besin olan kerevizde bol miktarda A, B, C ve K vitaminleri bulunuyor. Magnezyum, potasyum ve kalsiyum ba\u015fta olmak \u00fczere \u00e7ok say\u0131da mineral bulunan kerevizi salatalarda ve mezelerde \u00e7i\u011f; pilavda ve sulu yemeklerde pi\u015fmi\u015f olarak t\u00fcketebilirsiniz.<\/p>\n
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En besleyici sebzelerden olan karnabahar; brokoli, Br\u00fcksel lahanas\u0131 ve lahana gibi turpgiller familyas\u0131na ait bir besin. D\u00fc\u015f\u00fck kalorili olmas\u0131 sebebiyle diyet listelerinde yer alan karnabahar, beyin fonksiyonlar\u0131n\u0131n sa\u011fl\u0131kl\u0131 bir \u015fekilde yerine getirilmesinde \u00f6nemli bir i\u015flevi olan \u201ckolin\u201d i\u00e7erdi\u011fi i\u00e7in; demans t\u00fcr\u00fc hastal\u0131klar\u0131 \u00f6nlemede etkili oluyor. C, K ve B6 vitamini, folik asit, magnezyum, kalsiyum, potasyum, manganez ve fosfor gibi insan sa\u011fl\u0131\u011f\u0131na \u00f6nemli etkileri olan vitamin ve mineraller bar\u0131nd\u0131ran karnabahar, sindirimi rahatlatan lif a\u00e7\u0131s\u0131ndan da zengin bir sebze.<\/p>\n
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Turpgiller familyas\u0131n\u0131n bir di\u011fer \u00fcyesi brokoli, diyabet ile kalp ve sindirim sistemine ili\u015fkin hastal\u0131klar\u0131n \u00f6n\u00fcne ge\u00e7ilmesinde \u00f6nemli i\u015flevleri yerine getiriyor. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiren ve ya\u015flanmay\u0131 geciktirmede etkili olan antioksidanlar bak\u0131m\u0131ndan \u00e7ok zengin olan bu sebze, v\u00fccudun toksinlerden ar\u0131nmas\u0131na da yard\u0131mc\u0131 oluyor. \u0130ster ha\u015flayarak salatalarda ister f\u0131r\u0131nda di\u011fer sebzelerle birlikte pi\u015firin ancak \u00f6\u011f\u00fcn\u00fcn\u00fcze muhakkak brokoli eklemeyi ihmal etmeyin \u00e7\u00fcnk\u00fc i\u00e7eri\u011findeki beta-karoten; mide, yemek borusu ve ba\u011f\u0131rsak kanserinin \u00f6nlenmesine destek oluyor. Demir mineralinin bolca bulundu\u011fu brokoli, v\u00fccudun pH seviyesini dengeleyerek cildin canl\u0131 ve sa\u011fl\u0131kl\u0131 kalmas\u0131na yard\u0131mc\u0131 oluyor. K ve C vitamini, kalsiyum, magnezyum, \u00e7inko ve fosfor a\u00e7\u0131s\u0131ndan da olduk\u00e7a zengin olan brokolinin bir tutam\u0131 g\u00fcnl\u00fck kalsiyum ihtiyac\u0131n\u0131n yar\u0131s\u0131ndan fazlas\u0131n\u0131 kar\u015f\u0131lamaya da yetiyor.<\/p>\n
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Antioksidanlar, lif ve C vitamini bak\u0131m\u0131ndan zengin olan Br\u00fcksel lahanas\u0131, bitki proteini bak\u0131m\u0131ndan sa\u011fl\u0131kl\u0131 bir besin. D\u00fczenli t\u00fcketildi\u011finde hasarl\u0131 h\u00fccreleri onarmaya yarayan Br\u00fcksel lahanas\u0131, kan \u015fekeri seviyesini de d\u00fczenliyor. Ba\u011f\u0131rsa\u011f\u0131m\u0131zdaki faydal\u0131 bakterileri de besleyen bu mucizevi sebzenin lif oran\u0131 da olduk\u00e7a y\u00fcksek. G\u00f6z sa\u011fl\u0131\u011f\u0131na iyi geliyor, demir emilimini destekliyor ve kolajen \u00fcretimine katk\u0131 sa\u011fl\u0131yor. Bir fincan Br\u00fcksel lahanas\u0131; g\u00fcnl\u00fck C vitamini ihtiyac\u0131n\u0131n %150’sinden fazlas\u0131n\u0131, K vitaminin de %250\u2019den fazlas\u0131n\u0131 kar\u015f\u0131lamaya yetiyor. Ayr\u0131ca v\u00fccudumuzda do\u011fal olarak bulunan ve karaci\u011ferlerin antioksidan mekanizmas\u0131n\u0131n \u00e7al\u0131\u015fmas\u0131nda \u00f6nemli rol oynayan alfa-lipoik asit i\u00e7eren Br\u00fcksel lahanas\u0131 bu sayede toksik maddelerin temizlenmesinde de \u00f6nemli rol oynuyor.<\/p>\n
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[vc_row][vc_column][vc_column_text] K\u0131\u015f\u0131n habercisi sonbahar, ye\u015filliklerin ve sebzelerin bolca yeti\u015fti\u011fi bereketli bir mevsim. Uzmanlar da mevsimsel beslenmenin \u00f6nemine s\u0131k\u00e7a vurgu yap\u0131yor. T\u00fcrk mutfa\u011f\u0131nda yer bulan ve faydalar\u0131 ile sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korumaya katk\u0131 sunan sonbahar sebzelerini yaz\u0131m\u0131zda listeledik. [\/vc_column_text][\/vc_column][\/vc_row][vc_row el_class=”innerItemContainer”][vc_column][eltd_section_title alignment=”left” title=”1#” title_font_size=”13″][vc_single_image image=”27387″ img_size=”full” el_class=”innerImageContainer”][vc_column_text el_class=”innerText”] Dolmal\u0131k biber ya da dolma biber ad\u0131yla da bildi\u011fimiz ve her […]<\/p>\n","protected":false},"author":1,"featured_media":27386,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[41,213,1692,1693],"class_list":["post-27378","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yemek-beslenme","tag-sebze","tag-sonbahar","tag-sonbahar-sebzeleri","tag-yesillikler"],"_links":{"self":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/posts\/27378","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=27378"}],"version-history":[{"count":0,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=\/wp\/v2\/posts\/27378\/revisions"}],"wp:attachment":[{"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=27378"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=27378"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/soms.invekor.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=27378"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}