{"id":40094,"date":"2025-11-08T02:36:01","date_gmt":"2025-11-07T23:36:01","guid":{"rendered":"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94.jpg"},"modified":"2025-11-08T02:36:59","modified_gmt":"2025-11-07T23:36:59","slug":"1-15-768x201-1464","status":"inherit","type":"attachment","link":"https:\/\/kilosorunum.com\/habercim\/foto-galeri\/dogadaki-en-guclu-antioksidan\/attachment\/1-15-768x201-1464\/","title":{"rendered":"Do\u011fadaki en g\u00fc\u00e7l\u00fc antioksidan"},"author":2,"comment_status":"open","ping_status":"closed","template":"","meta":[],"description":{"rendered":"<p class=\"attachment\"><a href='https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94.jpg'><img width=\"300\" height=\"79\" src=\"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94-300x79.jpg\" class=\"attachment-medium size-medium\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94-300x79.jpg 300w, https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94.jpg 768w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n"},"caption":{"rendered":"<p>Kalp krizi riskini neredeyse yok eden ve damar t\u0131kan\u0131kl\u0131\u011f\u0131n\u0131 \u00e7\u00f6zen do\u011fal bir besin g\u00fcndeme bomba gibi d\u00fc\u015ft\u00fc. Uzmanlar\u0131n \u201cila\u00e7lar\u0131 unutturacak kadar etkili\u201d dedi\u011fi bu s\u0131rad\u0131\u015f\u0131 sebze, milyonlarca ki\u015finin hayat\u0131n\u0131 de\u011fi\u015ftiriyor. Her g\u00fcn d\u00fczenli t\u00fcketenlerde k\u00f6t\u00fc kolesterol h\u0131zla d\u00fc\u015f\u00fcyor, kalp sa\u011fl\u0131\u011f\u0131 belirgin \u015fekilde g\u00fc\u00e7leniyor. Bilim d\u00fcnyas\u0131 taraf\u0131ndan onaylanan bu y\u00f6ntem, son ara\u015ft\u0131rmalara g\u00f6re kalp-damar hastal\u0131klar\u0131na kar\u015f\u0131 en g\u00fc\u00e7l\u00fc do\u011fal koruma olarak tan\u0131mlan\u0131yor. Uzmanlar, \u201cArt\u0131k masalar\u0131m\u0131zdan eksik etmeyin\u201d diye uyar\u0131yor.<\/p>\n<p>Peki bu gizli tarif nedir? D\u00fcnyaca \u00fcnl\u00fc kardiyologlar neden herkesin bir an \u00f6nce bu sebzeyi sofralar\u0131na koymas\u0131n\u0131 \u00f6neriyor? Kalp damar t\u0131kan\u0131kl\u0131klar\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olan ve adeta do\u011fal bir ila\u00e7 gibi \u00e7al\u0131\u015fan k\u0131rm\u0131z\u0131 lahana, son y\u0131llarda kolesterol\u00fc d\u00fc\u015f\u00fcrmedeki etkisiyle \u00f6ne \u00e7\u0131k\u0131yor. Tur\u015fusu, salatas\u0131 ve suyu t\u00fcketilerek sa\u011fl\u0131\u011fa katk\u0131 sa\u011flayan bu besin, kalp hastal\u0131klar\u0131yla m\u00fccadelede g\u00fc\u00e7l\u00fc bir destek sunuyor.<\/p>\n<p>KOLESTEROL\u00dc DO\u011eAL YOLLA KONTROL ETMEN\u0130N YOLU<\/p>\n<p>Y\u00fcksek kolesterol, d\u00fcnya \u00e7ap\u0131nda milyonlarca insan i\u00e7in kalp krizinin ba\u015fl\u0131ca nedenlerinden biri olmaya devam ediyor. Ancak son d\u00f6nemde yap\u0131lan ara\u015ft\u0131rmalar, bu sorunun \u00e7\u00f6z\u00fcm\u00fcn\u00fcn d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcm\u00fczden daha basit olabilece\u011fini ortaya koydu. Uzmanlar\u0131n \u00f6nerdi\u011fi y\u00f6ntemlerin ba\u015f\u0131nda, k\u0131rm\u0131z\u0131 lahanay\u0131 d\u00fczenli olarak t\u00fcketmek geliyor. K\u0131rm\u0131z\u0131 lahana, i\u00e7erdi\u011fi y\u00fcksek oranda lif, bitki sterolleri ve antioksidan bile\u015fiklerle kolesterol seviyesini kontrol alt\u0131nda tutmaya yard\u0131mc\u0131 oluyor. Harvard T\u0131p Fak\u00fcltesi\u2019nden Kardiyolog Dr. Eric Rimm, bu konuda \u015f\u00f6yle diyor:<\/p>\n<p>\u201cK\u0131rm\u0131z\u0131 lahana gibi lif bak\u0131m\u0131ndan zengin sebzeler, k\u00f6t\u00fc kolesterol\u00fc ba\u011flayarak v\u00fccuttan uzakla\u015ft\u0131r\u0131r. B\u00f6ylece damar t\u0131kan\u0131kl\u0131\u011f\u0131 riskini \u00f6nemli \u00f6l\u00e7\u00fcde azalt\u0131r.\u201d Avrupa Kardiyoloji Derne\u011fi\u2019nin yay\u0131mlad\u0131\u011f\u0131 rapor da bitki sterollerinin LDL kolesterol\u00fc %10 oran\u0131nda azaltabilece\u011fini do\u011fruluyor. K\u0131rm\u0131z\u0131 lahana, bu yararl\u0131 sterollerin do\u011fal kaynaklar\u0131ndan biri olarak \u00f6ne \u00e7\u0131k\u0131yor.<br \/>\nG\u00dc\u00c7L\u00dc ANT\u0130OKS\u0130DAN \u0130\u00c7ER\u0130\u011e\u0130YLE KALB\u0130 DESTEKL\u0130YOR<br \/>\nOxford \u00dcniversitesi\u2019nden Beslenme Uzman\u0131 Prof. Susan Jebb, k\u0131rm\u0131z\u0131 lahanan\u0131n yaln\u0131zca kolesterol\u00fc d\u00fc\u015f\u00fcrmekle kalmad\u0131\u011f\u0131n\u0131, kalp damar sistemini koruyan antosiyaninler a\u00e7\u0131s\u0131ndan da zengin oldu\u011funu belirtiyor:<\/p>\n<p>\u201cK\u0131rm\u0131z\u0131 lahana, kalp sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen bile\u015fenler i\u00e7erir. D\u00fczenli t\u00fcketildi\u011finde kalp krizi riskini azaltabilir.\u201d<\/p>\n<p>\u00d6te yandan yap\u0131lan bir ba\u015fka bilimsel \u00e7al\u0131\u015fmada, k\u0131rm\u0131z\u0131 lahanan\u0131n i\u00e7eri\u011findeki s\u00fclforafan\u0131n karaci\u011ferde kolesterol metabolizmas\u0131n\u0131 d\u00fczenleyerek k\u00f6t\u00fc kolesterol\u00fc %7-12 oran\u0131nda azaltt\u0131\u011f\u0131 tespit edildi.<br \/>\nUZMANLAR UYARIYOR: D\u00dcZENL\u0130 T\u00dcKET\u0130M \u015eART<br \/>\nJohns Hopkins \u00dcniversitesi Kardiyoloji B\u00f6l\u00fcm\u00fc\u2019nden Dr. Seth Martin, k\u0131rm\u0131z\u0131 lahana gibi besinlerin g\u00fcnl\u00fck diyette temel bir yer tutmas\u0131 gerekti\u011fini vurguluyor:<\/p>\n<p>\u201cBu sebzeyi s\u00fcrekli olarak t\u00fcketmek kolesterol\u00fc d\u00fc\u015f\u00fcrmede etkili sonu\u00e7lar verir. Salatalarda \u00e7i\u011f olarak veya hafif buharda pi\u015firerek t\u00fcketilmesini \u00f6neriyorum.\u201d Beslenme uzmanlar\u0131, k\u0131rm\u0131z\u0131 lahanay\u0131 Akdeniz tipi beslenme d\u00fczenine dahil etmenin de kolesterol kontrol\u00fcnde \u00f6nemli bir avantaj sundu\u011funu dile getiriyor. Zeytinya\u011f\u0131, tam tah\u0131llar, bal\u0131k ve bol sebzeyle zenginle\u015ftirilen bu diyet, kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in ideal bir temel olu\u015fturuyor.<br \/>\nKIRMIZI LAHANA NASIL T\u00dcKET\u0130LMEL\u0130?<br \/>\nKolesterol\u00fc do\u011fal yollarla dengelemek isteyenler i\u00e7in k\u0131rm\u0131z\u0131 lahanay\u0131 sofraya katman\u0131n bir\u00e7ok yolu var:<\/p>\n<p>Salatalar: Rendelenmi\u015f havu\u00e7 ve zeytinya\u011f\u0131 ile haz\u0131rlanan k\u0131rm\u0131z\u0131 lahana salatas\u0131, hem besleyici hem lezzetli bir alternatif. Limon suyu eklemek antioksidan etkisini art\u0131r\u0131r.<\/p>\n<p>Smoothie: Bir avu\u00e7 k\u0131rm\u0131z\u0131 lahana yapra\u011f\u0131n\u0131 elma ve taze zencefille kar\u0131\u015ft\u0131rarak sa\u011fl\u0131kl\u0131 i\u00e7ecek haz\u0131rlayabilirsiniz.<\/p>\n<p>Garnit\u00fcr: Hafif buharda pi\u015firilmi\u015f k\u0131rm\u0131z\u0131 lahana, ana yemeklerin yan\u0131nda m\u00fckemmel bir e\u015flik\u00e7i olur.<\/p>\n<p>Fermente lahana: tur\u015fusu,F probiyotik deste\u011fiyle sindirim sistemini g\u00fc\u00e7lendirir ve kolesterol\u00fc d\u00fc\u015f\u00fcrme etkisini peki\u015ftirir.<br \/>\nYA\u015eAM TARZI DE\u011e\u0130\u015e\u0130KL\u0130KLER\u0130YLE DESTEKLEY\u0130N<br \/>\nBeslenme kadar egzersiz ve stres y\u00f6netimi de kolesterol \u00fczerinde belirleyici rol oynar. Amerikan Kalp Derne\u011fi, haftada en az 150 dakika tempolu y\u00fcr\u00fcy\u00fc\u015f, bisiklet veya y\u00fczmenin LDL kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcrken iyi kolesterol\u00fc art\u0131rd\u0131\u011f\u0131n\u0131 hat\u0131rlat\u0131yor.<\/p>\n<p>N\u00f6robilim Uzman\u0131 Dr. Andrew Huberman ise stresin kolesterol d\u00fczeylerini olumsuz etkiledi\u011fini belirtiyor:<br \/>\n\u201cKronik stres kortizol seviyelerini y\u00fckselterek kolesterol art\u0131\u015f\u0131n\u0131 tetikler. D\u00fczenli meditasyon ve nefes egzersizleriyle bunu dengelemek m\u00fcmk\u00fcnd\u00fcr.\u201d<\/p>\n<p>Ayr\u0131ca, Journal of Clinical Sleep Medicine\u2019da yay\u0131mlanan bir ara\u015ft\u0131rma, gecede 6 saatten az uyuman\u0131n kolesterol\u00fc %8 oran\u0131nda y\u00fckseltebildi\u011fini ortaya koyuyor. Yeterli uyku, kalp sa\u011fl\u0131\u011f\u0131n\u0131 korumada \u00f6nemli bir ad\u0131m. K\u0131rm\u0131z\u0131 lahana, kolesterol\u00fc do\u011fal yolla kontrol etmenin en ekonomik ve etkili yollar\u0131ndan biri olarak \u00f6ne \u00e7\u0131k\u0131yor. Ancak var olan bir kalp hastal\u0131\u011f\u0131n\u0131z veya ila\u00e7 kullanma durumunuz varsa, diyet de\u011fi\u015fikli\u011fine ba\u015flamadan \u00f6nce doktorunuza dan\u0131\u015fman\u0131z b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r. Unutmay\u0131n, kalp sa\u011fl\u0131\u011f\u0131n\u0131 korumak uzun vadede d\u00fczenli ve dengeli ya\u015fam tarz\u0131 se\u00e7imleriyle m\u00fcmk\u00fcnd\u00fcr.<br \/>\nNot : L\u00fctfen \u00f6nce doktorunuza dan\u0131\u015f\u0131n\u0131z\u2026<br \/>\nKaynak : posta.com.tr<\/p>\n"},"alt_text":"","media_type":"image","mime_type":"image\/jpeg","media_details":{"width":768,"height":201,"file":"2025\/11\/1-15-768x201-94.jpg","sizes":{"medium":{"file":"1-15-768x201-94-300x79.jpg","width":300,"height":79,"mime_type":"image\/jpeg","source_url":"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94-300x79.jpg"},"thumbnail":{"file":"1-15-768x201-94-150x150.jpg","width":150,"height":150,"mime_type":"image\/jpeg","source_url":"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94-150x150.jpg"},"kucukResim":{"file":"1-15-768x201-94-80x50.jpg","width":80,"height":50,"mime_type":"image\/jpeg","source_url":"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94-80x50.jpg"},"sliderResim":{"file":"1-15-768x201-94-670x201.jpg","width":670,"height":201,"mime_type":"image\/jpeg","source_url":"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94-670x201.jpg"},"resim1":{"file":"1-15-768x201-94-184x140.jpg","width":184,"height":140,"mime_type":"image\/jpeg","source_url":"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94-184x140.jpg"},"resim2":{"file":"1-15-768x201-94-216x103.jpg","width":216,"height":103,"mime_type":"image\/jpeg","source_url":"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94-216x103.jpg"},"resim3":{"file":"1-15-768x201-94-145x70.jpg","width":145,"height":70,"mime_type":"image\/jpeg","source_url":"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94-145x70.jpg"},"sagSlider":{"file":"1-15-768x201-94-300x150.jpg","width":300,"height":150,"mime_type":"image\/jpeg","source_url":"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94-300x150.jpg"},"yeniSlider":{"file":"1-15-768x201-94-500x201.jpg","width":500,"height":201,"mime_type":"image\/jpeg","source_url":"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94-500x201.jpg"},"full":{"file":"1-15-768x201-94.jpg","width":768,"height":201,"mime_type":"image\/jpeg","source_url":"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94.jpg"}},"image_meta":{"aperture":"0","credit":"","camera":"","caption":"","created_timestamp":"0","copyright":"","focal_length":"0","iso":"0","shutter_speed":"0","title":"","orientation":"0","keywords":[]}},"post":40092,"source_url":"https:\/\/kilosorunum.com\/habercim\/wp-content\/uploads\/2025\/11\/1-15-768x201-94.jpg","_links":{"self":[{"href":"https:\/\/kilosorunum.com\/habercim\/wp-json\/wp\/v2\/media\/40094"}],"collection":[{"href":"https:\/\/kilosorunum.com\/habercim\/wp-json\/wp\/v2\/media"}],"about":[{"href":"https:\/\/kilosorunum.com\/habercim\/wp-json\/wp\/v2\/types\/attachment"}],"author":[{"embeddable":true,"href":"https:\/\/kilosorunum.com\/habercim\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/kilosorunum.com\/habercim\/wp-json\/wp\/v2\/comments?post=40094"}]}}