{"id":4325,"date":"2021-11-10T21:22:52","date_gmt":"2021-11-10T18:22:52","guid":{"rendered":"https:\/\/annelertoplandik.com\/blog\/?p=4325"},"modified":"2021-11-10T21:22:54","modified_gmt":"2021-11-10T18:22:54","slug":"bagisiklik-sistemi-nasil-guclenir-bagisiklik-sistemini-guclendiren-gidalar-nelerdir","status":"publish","type":"post","link":"https:\/\/annelertoplandik.com\/blog\/bagisiklik-sistemi-nasil-guclenir-bagisiklik-sistemini-guclendiren-gidalar-nelerdir\/","title":{"rendered":"Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi Nas\u0131l G\u00fc\u00e7lenir? Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemini G\u00fc\u00e7lendiren G\u0131dalar Nelerdir?"},"content":{"rendered":"\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi v\u00fccudun sa\u011fl\u0131kl\u0131 kalmas\u0131nda \u00f6nemli bir rol oynar.\u00a0V\u00fccudu zararl\u0131 mikroplardan koruyan h\u00fccre, doku ve organlardan olu\u015fan bir sistemdir.\u00a0V\u00fccuda herhangi bir bakteri girse bile, onlar\u0131 ortadan kald\u0131rarak sa\u011fl\u0131\u011f\u0131n etkilenmesine izin vermez.\u00a0<\/p>\n\n\n\n<p>Zaman ge\u00e7tik\u00e7e, ki\u015fi hastal\u0131klara kar\u015f\u0131 savunmas\u0131z hale gelir.&nbsp;Bu nedenle ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7l\u00fc tutmak \u00f6nemlidir.&nbsp;Bu konuda baz\u0131 yiyecekler size yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>\u0130\u015fte v\u00fccudun ba\u011f\u0131\u015f\u0131kl\u0131k sistemini farkl\u0131 \u015fekillerde g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olabilecek yiyeceklerden baz\u0131lar\u0131.&nbsp;Ald\u0131klar\u0131 miktar ki\u015finin sa\u011fl\u0131\u011f\u0131na ve v\u00fccuduna g\u00f6re de\u011fi\u015febilir.&nbsp;B\u00f6yle bir durumda miktarlar hakk\u0131nda do\u011fru bilgi i\u00e7in mutlaka diyetisyene ba\u015fvurunuz.<\/p>\n\n\n\n<p><strong>Yaban mersini<\/strong><\/p>\n\n\n\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin b\u00fcy\u00fck bir k\u0131sm\u0131 ba\u011f\u0131rsakta bulunur.&nbsp;Bu nedenle, yaban mersini ile ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 korumak i\u00e7in sindirim sistemini g\u00fc\u00e7l\u00fc tutmak gerekir.&nbsp;Ba\u011f\u0131rsak mikrobiyotas\u0131na faydal\u0131 olmas\u0131n\u0131n yan\u0131 s\u0131ra, sindirim ve ba\u011f\u0131\u015f\u0131kl\u0131k ile ilgili sorunlar\u0131 iyile\u015ftirmede yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>Ek olarak, meyveler, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 mod\u00fcle ederek hastal\u0131k riskini azaltabilen zengin miktarda fitokimyasal i\u00e7erir.&nbsp;Bu nedenlerle yaban mersini ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in diyete dahil edilebilir.<\/p>\n\n\n\n<ul><li><strong>Al\u0131m miktar\u0131:<\/strong><\/li><\/ul>\n\n\n\n<p>Genel olarak g\u00fcnde bir fincan dolusu kadar yaban mersini yenebilir.<\/p>\n\n\n\n<p><strong>Bitter \u00e7ikolata<\/strong><\/p>\n\n\n\n<p>Bitter \u00e7ikolata ad\u0131 da ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131ran besinler aras\u0131nda yer almaktad\u0131r.&nbsp;NCBI (Ulusal Biyoteknoloji Bilgi Merkezi) taraf\u0131ndan yay\u0131nlanan ara\u015ft\u0131rma, kakaonun ba\u011f\u0131\u015f\u0131kl\u0131k sistemini sa\u011fl\u0131kl\u0131 hale getirmeye yard\u0131mc\u0131 olan imm\u00fcnomod\u00fclat\u00f6r etkileri oldu\u011funu belirtmektedir.&nbsp;Ek olarak, kakao, ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccreleri \u00fcreten timus bezindeki antioksidan etkiyi art\u0131rabilir.&nbsp;Bu nedenle daha iyi ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in bitter \u00e7ikolata yemenin faydas\u0131 vard\u0131r.<\/p>\n\n\n\n<ul><li><strong>Al\u0131m miktar\u0131:<\/strong><\/li><\/ul>\n\n\n\n<p>G\u00fcn boyunca 1-2 par\u00e7a bitter \u00e7ikolata yenebilir.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large is-style-default\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/11\/Bag\u0306is\u0327iklik-Sistemi-Nasil-Gu\u0308c\u0327lenir-1024x683.jpeg\" alt=\"Bag\u0306\u0131s\u0327\u0131kl\u0131k Sistemi\" class=\"wp-image-4326\" srcset=\"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/11\/Bag\u0306is\u0327iklik-Sistemi-Nasil-Gu\u0308c\u0327lenir-1024x683.jpeg 1024w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/11\/Bag\u0306is\u0327iklik-Sistemi-Nasil-Gu\u0308c\u0327lenir-500x333.jpeg 500w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/11\/Bag\u0306is\u0327iklik-Sistemi-Nasil-Gu\u0308c\u0327lenir-768x512.jpeg 768w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/11\/Bag\u0306is\u0327iklik-Sistemi-Nasil-Gu\u0308c\u0327lenir-1536x1024.jpeg 1536w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/11\/Bag\u0306is\u0327iklik-Sistemi-Nasil-Gu\u0308c\u0327lenir-2048x1365.jpeg 2048w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/11\/Bag\u0306is\u0327iklik-Sistemi-Nasil-Gu\u0308c\u0327lenir-696x464.jpeg 696w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/11\/Bag\u0306is\u0327iklik-Sistemi-Nasil-Gu\u0308c\u0327lenir-1068x712.jpeg 1068w, https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/11\/Bag\u0306is\u0327iklik-Sistemi-Nasil-Gu\u0308c\u0327lenir-630x420.jpeg 630w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Zerde\u00e7al<\/strong><\/p>\n\n\n\n<p>Zerde\u00e7al ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren yiyeceklerden biridir.&nbsp;Asl\u0131nda, zerde\u00e7alda bulunan kurkumin bile\u015fi\u011fi, bir imm\u00fcnomod\u00fclat\u00f6r olarak i\u015flev g\u00f6rebilir.&nbsp;Bu etki, v\u00fccudun ihtiyac\u0131na g\u00f6re ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n de\u011fi\u015ftirilmesine yard\u0131mc\u0131 olur.&nbsp;Ek olarak, kurkumin bile\u015fi\u011finin, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini sa\u011fl\u0131kl\u0131 tutan T ve B h\u00fccrelerinin (beyaz kan h\u00fccreleri) i\u015fleyi\u015fini iyile\u015ftirdi\u011fi de bilinmektedir.&nbsp;Sadece bu de\u011fil, ara\u015ft\u0131rmalar ayn\u0131 zamanda k\u00fc\u00e7\u00fck miktarlarda kurkumin t\u00fcketmenin de antikor tepkilerini art\u0131rabilece\u011fini \u00f6ne s\u00fcr\u00fcyor.<\/p>\n\n\n\n<ul><li><strong>Al\u0131m miktar\u0131:<\/strong><\/li><\/ul>\n\n\n\n<p>Genellikle g\u00fcnde yakla\u015f\u0131k \u00e7eyrek \u00e7ay ka\u015f\u0131\u011f\u0131 zerde\u00e7al t\u00fcketilebilir.<\/p>\n\n\n\n<p><strong>Tatl\u0131 patates<\/strong><\/p>\n\n\n\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren g\u0131dalarda tatl\u0131 patates kullanmak faydal\u0131 olabilir.&nbsp;Bu konuda NCBI web sitesinde yay\u0131nlanan ara\u015ft\u0131rmalar, tatl\u0131 patates \u00f6z\u00fct\u00fcn\u00fcn, ba\u011f\u0131\u015f\u0131kl\u0131k sitokin (protein) seviyelerini iyile\u015ftirmede yard\u0131mc\u0131 olabilecek polisakkarit ad\u0131 verilen bir bile\u015fik i\u00e7erdi\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n<p>Bunun d\u0131\u015f\u0131nda tatl\u0131 patates de zengin bir A vitamini kayna\u011f\u0131d\u0131r. Bu vitamin ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirebilir.&nbsp;Ayr\u0131ca ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccrelerini yapan timus bezinin i\u015fleyi\u015fini iyile\u015ftirdi\u011fi de bilinmektedir. Ayr\u0131ca A vitamininin antioksidan etkileri de vard\u0131r, bu da AIDS gibi oksidatif stresin neden oldu\u011fu problemlerin geli\u015fme riskini azaltabilir. A vitamininin t\u00fcberk\u00fcloz riskine kar\u015f\u0131 korunmada da yararl\u0131 oldu\u011fu d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n\n\n\n<ul><li><strong>Al\u0131m miktar\u0131:<\/strong><\/li><\/ul>\n\n\n\n<p>G\u00fcnde bir adet orta boy tatl\u0131 patates yenebilir.<\/p>\n\n\n\n<p><strong>Ispanak<\/strong><\/p>\n\n\n\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren besinler aras\u0131nda \u0131spana\u011f\u0131n ad\u0131 da ge\u00e7mektedir.&nbsp;Bu konuda yap\u0131lan ara\u015ft\u0131rmalar, C vitamini katk\u0131s\u0131n\u0131n ba\u011f\u0131\u015f\u0131kl\u0131k sistemini iyile\u015ftirmek i\u00e7in \u00f6nemli oldu\u011funu ve \u0131spana\u011f\u0131n C vitamini a\u00e7\u0131s\u0131ndan zengin oldu\u011funu g\u00f6stermektedir. Sadece bu de\u011fil, ayn\u0131 zamanda \u0131spanak, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olabilecek g\u00fc\u00e7l\u00fc bir anti-viral g\u0131da maddesi olarak da bilinir. V\u00fccudu bula\u015f\u0131c\u0131 hastal\u0131klardan korur.<\/p>\n\n\n\n<p>Ayn\u0131 zamanda \u0131spanak, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirmek i\u00e7in etkili bir \u015fekilde \u00e7al\u0131\u015fabilen A vitamini de i\u00e7erir.&nbsp;Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi ile birlikte, A vitamini g\u00f6rme yetene\u011fini iyile\u015ftirebilir ve enfeksiyona kar\u015f\u0131 korunmaya yard\u0131mc\u0131 olabilir.&nbsp;Bu faydalar\u0131 g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in diyete \u0131spanak eklenebilir.<\/p>\n\n\n\n<ul><li><strong>Al\u0131m miktar\u0131:<\/strong><\/li><\/ul>\n\n\n\n<p>G\u00fcnde yakla\u015f\u0131k iki \u00fc\u00e7 ka\u015f\u0131k pi\u015fmi\u015f \u0131spanak t\u00fcketilebilir.<\/p>\n\n\n\n<p><strong>Zencefil<\/strong><\/p>\n\n\n\n<p>Zencefil de ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131ran besinlerden biridir.&nbsp;Asl\u0131nda zencefil, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rabilen imm\u00fcn beslenme ve anti-inflamatuar etkilere sahiptir.&nbsp;Ek olarak, zencefil \u00f6z\u00fc diyabet, artrit, Crohn hastal\u0131\u011f\u0131 (kronik inflamatuar ba\u011f\u0131rsak hastal\u0131\u011f\u0131) vb.&#8217;ne kar\u015f\u0131 korunmada biraz yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<ul><li><strong>Al\u0131m miktar\u0131:<\/strong><\/li><\/ul>\n\n\n\n<p>Zencefilin faydalar\u0131ndan yararlanmak i\u00e7in yakla\u015f\u0131k bir \u00e7ay ka\u015f\u0131\u011f\u0131 rendelenmi\u015f zencefil kullan\u0131labilir.<\/p>\n\n\n\n<p><strong>Sar\u0131msak<\/strong><\/p>\n\n\n\n<p>Sar\u0131msak ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in de kullan\u0131labilir.&nbsp;Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin i\u015fleyi\u015fini iyile\u015ftirmeye yard\u0131mc\u0131 olabilecek imm\u00fcnomod\u00fclat\u00f6r etkileri vard\u0131r.&nbsp;Beyaz kan h\u00fccrelerini art\u0131rarak ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirdi\u011fi s\u00f6ylenmektedir.&nbsp;Bu temelde, ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendirici bir g\u0131da maddesi olarak sar\u0131msak t\u00fcketiminin de faydal\u0131 oldu\u011fu d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n\n\n\n<ul><li><strong>Al\u0131m miktar\u0131:<\/strong><\/li><\/ul>\n\n\n\n<p>G\u00fcnde yakla\u015f\u0131k \u00fc\u00e7 ila d\u00f6rt di\u015f sar\u0131msak t\u00fcketilebilir.<\/p>\n\n\n\n<p><strong>Ye\u015fil \u00e7ay<\/strong><\/p>\n\n\n\n<p>Evet, ye\u015fil \u00e7ay\u0131n faydalar\u0131 \u00e7oktur.&nbsp;Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmaktan bahsedecek olursak ye\u015fil \u00e7ay da bunda \u00f6nemli bir rol oynayabilir.&nbsp;Bu konuda NCBI web sitesinde yay\u0131nlanan ara\u015ft\u0131rmaya g\u00f6re ye\u015fil \u00e7ay, serbest radikallere kar\u015f\u0131 koruyarak ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirebilen antioksidanlar i\u00e7eriyor.<\/p>\n\n\n\n<ul><li><strong>Al\u0131m miktar\u0131:<\/strong><\/li><\/ul>\n\n\n\n<p>Genel olarak g\u00fcnde \u00fc\u00e7 ila d\u00f6rt fincan ye\u015fil \u00e7ay t\u00fcketilebilir.<\/p>\n\n\n\n<p>Keten tohumu<\/p>\n\n\n\n<p>Keten tohumu, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren yiyeceklere de dahil edilebilir.&nbsp;A, C, E ve F vitaminlerinin yan\u0131 s\u0131ra tohumlar\u0131 demir, \u00e7inko, manganez vb. i\u00e7erir. Sadece bu de\u011fil, ayn\u0131 zamanda kalp hastal\u0131klar\u0131n\u0131 \u00f6nlemenin yan\u0131 s\u0131ra ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olabilecek arginin ve glutamin de bol miktarda bulunur.<\/p>\n\n\n\n<ul><li><strong>Al\u0131m miktar\u0131:<\/strong><\/li><\/ul>\n\n\n\n<p>Sa\u011fl\u0131k yararlar\u0131 i\u00e7in iki \u00e7ay ka\u015f\u0131\u011f\u0131 keten tohumu t\u00fcketilebilir.<\/p>\n\n\n\n<p><strong>Narenciye<\/strong><\/p>\n\n\n\n<p>Portakal, greyfurt, limon gibi turun\u00e7giller zengin C vitamini kaynaklar\u0131 aras\u0131nda yer al\u0131r. C vitamininin faydalar\u0131 nedeniyle ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren meyveler olarak kabul edilirler.&nbsp;Asl\u0131nda, C vitamini i\u00e7eren g\u0131dalar, enfeksiyonla m\u00fccadelede ve ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirmede yard\u0131mc\u0131 olabilir.&nbsp;Ayr\u0131ca C vitamini, ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in gerekli olan beyaz kan h\u00fccrelerinin, T ve B h\u00fccrelerinin sa\u011fl\u0131kl\u0131 kalmas\u0131na da yard\u0131mc\u0131 olabilir.&nbsp;Ayn\u0131 zamanda v\u00fccudu oksidatif stresin neden oldu\u011fu hasarlardan koruyabilen etkili bir antioksidand\u0131r.<\/p>\n\n\n\n<p><strong>Al\u0131m miktar\u0131:<\/strong><\/p>\n\n\n\n<p>G\u00fcn boyunca bir meyve (portakal, mandalina, greyfurt vb.) t\u00fcketilebilir.&nbsp;Yemeklere limon suyu da dahil edilebilir.<\/p>\n\n\n\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek i\u00e7in beslenmenizde birka\u00e7 de\u011fi\u015fiklik yetecektir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi v\u00fccudun sa\u011fl\u0131kl\u0131 kalmas\u0131nda \u00f6nemli bir rol oynar.\u00a0V\u00fccudu zararl\u0131 mikroplardan koruyan h\u00fccre, doku ve organlardan olu\u015fan bir sistemdir.\u00a0V\u00fccuda herhangi bir bakteri girse bile, onlar\u0131 ortadan kald\u0131rarak sa\u011fl\u0131\u011f\u0131n etkilenmesine izin vermez.\u00a0 Zaman ge\u00e7tik\u00e7e, ki\u015fi hastal\u0131klara kar\u015f\u0131 savunmas\u0131z hale gelir.&nbsp;Bu nedenle ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7l\u00fc tutmak \u00f6nemlidir.&nbsp;Bu konuda baz\u0131 yiyecekler size yard\u0131mc\u0131 olabilir. \u0130\u015fte v\u00fccudun ba\u011f\u0131\u015f\u0131kl\u0131k sistemini farkl\u0131 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4327,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[824],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi Nas\u0131l G\u00fc\u00e7lenir? Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemini G\u00fc\u00e7lendiren G\u0131dalar Nelerdir? | Anneler Topland\u0131k<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/annelertoplandik.com\/blog\/bagisiklik-sistemi-nasil-guclenir-bagisiklik-sistemini-guclendiren-gidalar-nelerdir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi Nas\u0131l G\u00fc\u00e7lenir? 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