{"id":2872,"date":"2023-04-08T11:57:51","date_gmt":"2023-04-08T08:57:51","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=2872"},"modified":"2023-04-08T11:57:52","modified_gmt":"2023-04-08T08:57:52","slug":"quercetin-nedir-hangi-besinlerde-bulunur","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/04\/08\/quercetin-nedir-hangi-besinlerde-bulunur\/","title":{"rendered":"Quercetin Nedir? Hangi Besinlerde Bulunur?"},"content":{"rendered":"

Sa\u011fl\u0131kl\u0131 bir \u015fekilde beslenmek senin i\u00e7in de \u00f6nemli olmal\u0131, \u00f6zellikle de bulundu\u011fumuz bu zamanda. Gerek pandemi s\u00fcreci gerek k\u0131\u015f aylar\u0131nda \u00f6zellikle ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131 y\u00fcksek tutmaya \u00f6nem vermelisin! Bu i\u00e7eri\u011fimizde hem ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131 kuvvetlendirecek hem de seni daha canl\u0131 ve zinde hissettirecek bir g\u00fczellikten bahsedece\u011fiz: Quercetin!<\/strong><\/p>

Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131 y\u00fckseltmek i\u00e7in fazla bir efor sarf etmeye gerek yok. T\u00fcketti\u011fin besinlere dikkat ederek bunu kolayl\u0131kla yapabilirsin. \u0130\u015fe quercetin ile ba\u015flamak istersen ihtiyac\u0131n olan t\u00fcm bilgileri bulabilece\u011fin bir i\u00e7eriktesin! Quercetin i\u00e7eren besinler <\/strong>sayesinde v\u00fccudunun ihtiya\u00e7 duydu\u011fu koruma kalkan\u0131n\u0131 olu\u015fturabilirsin. \u015eunu da s\u00f6ylemek gerekir ki g\u0131dalardaki quercetinin miktar\u0131 \u00fcr\u00fcn\u00fcn yeti\u015ftirilme ko\u015fullar\u0131na g\u00f6re de de\u011fi\u015fkenlik g\u00f6sterebilir. Organik \u00fcr\u00fcnleri tercih etmeye \u00f6zen g\u00f6stermelisin. Ayn\u0131 zamanda t\u00fcketece\u011fin besinin, \u00e7i\u011f olmas\u0131na dikkat etmelisin. <\/p>

Organik besinler quercetin miktar\u0131n\u0131n y\u00fcksek olmas\u0131n\u0131 sa\u011flayacakt\u0131r. Ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendirmek ad\u0131na t\u00fcketti\u011fin ve t\u00fcketece\u011fin besinler hakk\u0131nda daha fazla bilgi sahibi olman gerekli. Bu her anlamda senin i\u00e7in daha olumlu sonu\u00e7lara sebep olacakt\u0131r. V\u00fccudunu seviyorsan ona daha iyi bakmal\u0131 ve bilin\u00e7li hareket etmelisin. \u015eimdi dilersen, quercetin nedir, hangi besinlerde bulunur <\/strong>ve v\u00fccut i\u00e7in etkileri nelerdir,<\/p>

\"\"<\/figure>

Quercetin Nedir? <\/strong><\/p>

  • Quercetin, polifenollerin flavonoid grubundan bir bitki flavonoludur. Antioksidan t\u00fcr\u00fc olarak kabul edilen Quercetin, olduk\u00e7a faydalar\u0131n\u0131n oldu\u011fu saptanm\u0131\u015ft\u0131r.<\/li>\n\n
  • \u00c7e\u015fitli besin kaynaklar\u0131 arac\u0131l\u0131\u011f\u0131 ile t\u00fcketilen quercetin, ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendirici \u00f6zelli\u011fe sahip flavonoidlerden biridir.<\/li>\n\n
  • Bir grup bitki bile\u015fi\u011fi olan bu flavonoidler meyve, sebze, tah\u0131l, \u015farap hatta \u00e7ay ve kahve de bile bulunurlar. Serbest radikaller, ba\u011f\u0131\u015f\u0131kl\u0131k sistemine ve h\u00fccrelere sald\u0131ran molek\u00fcllerdir. \u0130\u015fte quercetin de bu serbest radikallerin v\u00fccudumuzda yaratacak olumsuz etkilerini engeller.<\/li><\/ul>
    \"\"<\/figure>

    Quercetin Hangi Besinlerde Bulunur?<\/strong><\/p>

    Quercetin, en \u00e7ok mor renkli meyve ve sebzelerde bulunur.<\/strong> Bunun d\u0131\u015f\u0131nda bir\u00e7ok sebze ve meyvede bulunmaktad\u0131r. \u00d6rne\u011fin elman\u0131n kabu\u011funda bolca bulunur. Bu sebeple elmay\u0131 kabu\u011fu ile t\u00fcketmek \u00e7ok daha faydal\u0131 olacakt\u0131r. Asl\u0131nda g\u00fcnl\u00fck olarak yedi\u011fin besinlerin bir\u00e7o\u011funda vard\u0131r. Do\u011fal besinlerin d\u0131\u015f\u0131nda besin takviyesi olarak da kullan\u0131labilir.<\/p>


    Ba\u015fka hastal\u0131klar ya da kulland\u0131\u011f\u0131n ila\u00e7larla etkile\u015fim g\u00f6stermedi\u011finden emin olmak i\u00e7in doktora dan\u0131\u015fmadan kullan\u0131lmamas\u0131 gerekti\u011fini belirtmek isteriz. \u015eimdi belirtece\u011fimiz besinlerde \u00f6zellikle  fazlas\u0131yla, quercetin bulunmaktad\u0131r.<\/p>

    Quercetin \u0130\u00e7eren Besinler Listesi<\/strong><\/p>

    • Yaban mersini<\/li>\n\n
    • K\u0131rm\u0131z\u0131 \u00fcz\u00fcm<\/li>\n\n
    • Erik<\/li>\n\n
    • K\u0131rm\u0131z\u0131 elma<\/li>\n\n
    • Ye\u015fil \u00e7ay <\/li>\n\n
    • Siyah \u00e7ay<\/li>\n\n
    • K\u0131rm\u0131z\u0131 so\u011fan<\/li>\n\n
    • K\u0131rm\u0131z\u0131 hindiba<\/li>\n\n
    • Ke\u00e7iboynuzu<\/li>\n\n
    • Turp<\/li>\n\n
    • Lahana <\/li>\n\n
    • Kapari<\/li>\n\n
    • Yabani kereviz<\/li>\n\n
    • Dereotu<\/li>\n\n
    • Erik<\/li>\n\n
    • Rezene<\/li>\n\n
    • Ispanak<\/li>\n\n
    • Semizotu<\/li>\n\n
    • Karadut<\/li>\n\n
    • B\u00f6\u011f\u00fcrtlen<\/li>\n\n
    • \u00c7ilek<\/li>\n\n
    • K\u0131z\u0131lc\u0131k<\/li>\n\n
    • Brokoli<\/li>\n\n
    • Domates<\/li>\n\n
    • Narenciyeler<\/li>\n\n
    • Ku\u015fkonmaz<\/li>\n\n
    • Kiraz<\/li>\n\n
    • Vi\u015fne<\/li>\n\n
    • K\u0131rm\u0131z\u0131 marul<\/li>\n\n
    • Ahududu<\/li><\/ul>
      \"\"<\/figure>

      Quercetin Faydalar\u0131 Nelerdir?<\/strong><\/p>

      Quercetinin sa\u011fl\u0131k i\u00e7in bir\u00e7ok faydas\u0131 vard\u0131r. Genel sa\u011fl\u0131\u011f\u0131 korumak, hastal\u0131k risklerini azaltmak, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak gibi \u00e7ok fazla faydalar\u0131 vard\u0131r. Eski tarihlerden beri, bu besinlerin ba\u011f\u0131\u015f\u0131kl\u0131k artt\u0131r\u0131c\u0131 oldu\u011fu d\u00fc\u015f\u00fcn\u00fclm\u00fc\u015f ve mucizevi olarak g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. Bunlar\u0131n d\u0131\u015f\u0131nda t\u00fcm faydalar\u0131na de\u011finmek istersek \u015f\u00f6yle s\u0131ralayabiliriz:<\/p>

      • G\u00fc\u00e7l\u00fc bir antioksidand\u0131r.<\/li>\n\n
      • V\u00fccutta hastal\u0131k riskini artt\u0131ran serbest radikaller ile m\u00fccadele eder.<\/li>\n\n
      • Enflamasyonu azalt\u0131r.<\/li>\n\n
      • Kronik iltihaplanma gibi sorunlara yard\u0131mc\u0131 olur.<\/li>\n\n
      • N\u00f6rolojik hastal\u0131klar\u0131 \u00f6nler.<\/li>\n\n
      • Kanser riskini azalt\u0131r.<\/li>\n\n
      • Enfeksiyonlar\u0131 \u00f6nler.<\/li>\n\n
      • Bakteri t\u00fcrlerine kar\u015f\u0131 antibakteriyel \u00f6zelli\u011fe sahiptir.<\/li>\n\n
      • Alerji semptomlar\u0131n\u0131 azalt\u0131r. <\/li>\n\n
      • Y\u00fcksek tansiyonu d\u00fc\u015f\u00fcr\u00fcr.<\/li>\n\n
      • Kalp hastal\u0131\u011f\u0131 riskini azalt\u0131r.<\/li>\n\n
      • Kan \u015fekerinin dengelenmesinde yard\u0131mc\u0131 olur.<\/li>\n\n
      • Ya\u015flanman\u0131n olumsuz etkilerini azalt\u0131r.<\/li>\n\n
      • Egzersiz performans\u0131n\u0131 y\u00fckselterek v\u00fccudu din\u00e7le\u015ftirir.<\/li>\n\n
      • Alzheimer hastal\u0131\u011f\u0131, demans gibi beyin hastal\u0131klar\u0131ndan korunmaya yard\u0131mc\u0131 olur.<\/li>\n\n
      • V\u00fccuttaki yaralanmalara kar\u015f\u0131 h\u0131zl\u0131 iyile\u015fme sa\u011flamaktad\u0131r.<\/li><\/ul>
        \"\"<\/figure>

        Ara\u015ft\u0131rmalar Quercetinin Kansere Etkili Oldu\u011funu G\u00f6steriyor<\/strong><\/p>

        Quercetin, etkili bir antioksidan oldu\u011fu i\u00e7in anti-kanser \u00f6zelli\u011fi g\u00f6stermektedir. Bu do\u011frultuda yap\u0131lan ara\u015ft\u0131rmalarda kanser ile sava\u015fmada b\u00fcy\u00fck bir \u00f6nem ta\u015f\u0131r. Halen daha deneysel \u00e7al\u0131\u015fmalar\u0131n\u0131n s\u00fcrd\u00fcr\u00fcld\u00fc\u011f\u00fcn\u00fc de eklemek isteriz. <\/p>

        • Quercetin, t\u00fcm\u00f6r geli\u015fimini azaltarak kanser h\u00fccrelerini yok etmekte \u00f6nemli etkiye sahip oldu\u011fu g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/li>\n\n
        • Ayn\u0131 zamanda ba\u011f\u0131\u015f\u0131kl\u0131k y\u00fckseltici bir etkiye sahip olan quercetin, kanser s\u00fcrecindeki hastalarda olumlu sonu\u00e7lar g\u00f6r\u00fclmesinde yard\u0131mc\u0131 olur. \u00d6zellikle kemoterapi s\u00fcrecindeki hastalarda ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 y\u00fckseltici olarak kullan\u0131lmaktad\u0131r.<\/li>\n\n
        • Y\u00fcksek miktarda flavonoid t\u00fcketen insanlarda kanser riskinin d\u00fc\u015f\u00fck oldu\u011fu tespit edilmi\u015ftir.<\/li>\n\n
        • G\u00fcn\u00fcm\u00fczde quercetin anti-kanser oldu\u011fu bir\u00e7ok \u00e7al\u0131\u015fmada yer alm\u0131\u015ft\u0131r; ancak kesinli\u011fi halen ara\u015ft\u0131r\u0131lmaktad\u0131r.<\/li><\/ul>
          \"\"<\/figure>

          Diyette Quercetin Ne \u0130\u015fe Yarar?<\/strong><\/p>

          • Diyet yapmak i\u00e7in ara\u015ft\u0131rmalara girmi\u015f isen quercetin mutlaka kar\u015f\u0131na \u00e7\u0131km\u0131\u015ft\u0131r. Diyet yaparken h\u0131zl\u0131 kilo vermekten \u00e7ok, bunu sa\u011fl\u0131kl\u0131 bir \u015fekilde yapmak \u00e7ok daha \u00f6nemlidir.<\/li>\n\n
          • Diyet s\u00fcresince dengeli ve d\u00fczenli bir ya\u015fam gerekti\u011fi gibi bunu bilin\u00e7li bir \u015fekilde yapmak da \u00f6nemlidir. <\/li>\n\n
          • Ayn\u0131 zamanda bir hekime de dan\u0131\u015farak size uygun bir diyet se\u00e7mek senin i\u00e7in \u00e7ok daha sa\u011fl\u0131kl\u0131 olacakt\u0131r.<\/li>\n\n
          • Herkesin v\u00fccuduna g\u00f6re kilo verme \u015fekli de\u011fi\u015fkenlik g\u00f6sterir. Sa\u011fl\u0131kl\u0131 bir diyette quercetin bolca kullan\u0131l\u0131r.<\/strong><\/li>\n\n
          • Bu sayede diyet yaparken kendini din\u00e7 hissedebilirsin. Ayn\u0131 zamanda metabolizman\u0131 h\u0131zland\u0131rman\u0131  sa\u011flayacakt\u0131r. <\/li><\/ul>
            \"\"<\/figure>

            \u015eimdi seninle kolayl\u0131kla t\u00fcketebilece\u011fin, hatta basit bir \u015fekilde salatas\u0131n\u0131 yapabilece\u011fin quercetin i\u00e7eren besinleri payla\u015faca\u011f\u0131z. Eminiz ki salatan\u0131 daha keyifli yemeni sa\u011flayacaklard\u0131r.<\/p>

            • Semizotu<\/li>\n\n
            • Ispanak<\/li>\n\n
            • \u00c7i\u011f ku\u015fkonmaz<\/li>\n\n
            • \u00c7i\u011f k\u0131rm\u0131z\u0131 so\u011fan (beyaza oranla \u00e7ok daha fazla quercetin i\u00e7erir)<\/li>\n\n
            • Kapari<\/li>\n\n
            • Karabu\u011fday<\/li>\n\n
            • Domates<\/li>\n\n
            • B\u00f6\u011f\u00fcrtlen<\/li>\n\n
            • Elma<\/li>\n\n
            • Biber<\/li><\/ul>
              \"\"<\/figure>

              Quercetin Nas\u0131l T\u00fcketilmeli? <\/strong><\/p>

              • Besinden verimli bir quercetin alabilmek i\u00e7in, olabildi\u011fince organik \u00fcr\u00fcm se\u00e7imi yap\u0131lmal\u0131d\u0131r.<\/li>\n\n
              • Quercetine sahip besinleri t\u00fcketirken zeytinya\u011f\u0131 ile birlikte v\u00fccuda al\u0131n\u0131rsa daha h\u0131zl\u0131 emilim sa\u011flayacakt\u0131r.<\/li>\n\n
              • T\u00fcketilen besinler m\u00fcmk\u00fcnse \u00e7i\u011f \u015fekilde t\u00fcketilmelidir. Bu durumda quercetine besinde oldu\u011fu gibi al\u0131n\u0131r. Y\u00fcksek \u0131s\u0131ya maruz kald\u0131k\u00e7a quercetine miktar\u0131nda azalman\u0131n oldu\u011fu g\u00f6zlemlenmi\u015ftir.<\/strong><\/li>\n\n
              • Sebze ve meyvelerin \u00e7o\u011funlu\u011funda kabukta daha fazla bulundu\u011fu g\u00f6zlemlenmi\u015ftir. Bu durumda kabu\u011fuyla birlikte t\u00fcketmen senin i\u00e7in daha iyi olacakt\u0131r. <\/li>\n\n
              • Ayn\u0131 zamanda t\u00fcketece\u011fin besinlerin taze olmas\u0131 da bir etkendir. Beklemi\u015f sebze ve meyve de bu durum quercetine miktar\u0131n\u0131 etkilemektedir.<\/strong><\/li>\n\n
              • T\u00fcketece\u011fin quercetine i\u00e7eren besinleri, proteinlerle birlikte t\u00fcketmeye de \u00f6zen g\u00f6sterirsen yine v\u00fccudunda emilim kolayla\u015facakt\u0131r.<\/li><\/ul>
                \"\"<\/figure>

                Quercetin Ne Kadar T\u00fcketilmeli?<\/strong><\/p>

                • Besinlerde bulunan quercetin miktar\u0131 yeti\u015ftirilme \u015fekline g\u00f6re de de\u011fi\u015fkenlik g\u00f6sterebilir. Organik yeti\u015ftirilen sebze ve meyvelerin daha fazla quercetin i\u00e7erdi\u011fi bilinmektedir.<\/li>\n\n
                • Ayn\u0131 zaman da bu besinleri t\u00fcketirken bunlar\u0131n yan\u0131nda di\u011fer etkenleri de g\u00f6z \u00f6n\u00fcnde bulundurmak gerekir. \u00d6rne\u011fin, kullanaca\u011f\u0131n rezene miktar\u0131n\u0131 artt\u0131rmak v\u00fccudunda yan etkilere sebep olabilir.<\/li>\n\n
                • Tek bir besin t\u00fcketimini artt\u0131rmak yerine, di\u011fer besin \u00e7e\u015fitlili\u011fini fazlala\u015ft\u0131rma daha do\u011fru olacakt\u0131r.  Bunun d\u0131\u015f\u0131nda besin takviyesi olarak da kullan\u0131labilir.<\/strong><\/li>\n\n
                • G\u00fcnl\u00fck kullan\u0131mda 500mg- 1000mg\u2019 a kadar al\u0131nabilir. Takviyelere ba\u015fvurmadan \u00f6nce doktoruna mutlaka dan\u0131\u015fman gerekti\u011fini unutmamal\u0131s\u0131n.<\/li>\n\n
                • K\u0131ymetini bilemedi\u011fimiz quercetinin faydalar\u0131n\u0131 sen de g\u00f6rd\u00fc\u011f\u00fcne g\u00f6re, \u00f6nemini anlam\u0131\u015f olmal\u0131s\u0131n. Asl\u0131nda g\u00fcnl\u00fck hayat\u0131m\u0131zda fazlas\u0131yla t\u00fcketti\u011fimiz besinlerin i\u00e7erisinde bulundu\u011funu da g\u00f6rm\u00fc\u015f olmal\u0131s\u0131n.<\/li>\n\n
                • \u00d6yleyse bunu bilin\u00e7li bir \u015fekilde yapmak senin i\u00e7in \u00e7ok daha iyi olacakt\u0131r.<\/li>\n\n
                • Do\u011fal besinler olarak alman\u0131n d\u0131\u015f\u0131nda, besin takviyesi olarak da almak istiyorsan mutlaka hekimine dan\u0131\u015fman gerekti\u011fini tekrar hat\u0131rlatmak isteriz.<\/strong><\/li>\n\n
                • Hangi yiyecekleri yedi\u011fin tabiki senin karar\u0131nd\u0131r. Ancak, daha sa\u011fl\u0131kl\u0131 ve rahat bir hayat ge\u00e7irebilmek i\u00e7in bunlar\u0131 dikkate alman senin i\u00e7in \u00e7ok daha iyi olaca\u011f\u0131 kesin. Senin i\u00e7in sa\u011fl\u0131kl\u0131 bir ya\u015fam dileriz!<\/li><\/ul>
                  \"\"<\/figure>\n\n
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                  <\/div>\n <\/div>\n <\/div>\n<\/div>\n \n\n
                  \n Oylama Yap<\/span>\n <\/div>\n <\/div>\n","protected":false},"excerpt":{"rendered":"

                  Sa\u011fl\u0131kl\u0131 bir \u015fekilde beslenmek senin i\u00e7in de \u00f6nemli olmal\u0131, \u00f6zellikle de bulundu\u011fumuz bu zamanda. Gerek pandemi s\u00fcreci gerek k\u0131\u015f aylar\u0131nda…<\/p>\n","protected":false},"author":990005,"featured_media":2883,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20,21],"tags":[],"class_list":["post-2872","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme","category-saglik"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/2872","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/users\/990005"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=2872"}],"version-history":[{"count":1,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/2872\/revisions"}],"predecessor-version":[{"id":2884,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/2872\/revisions\/2884"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/2883"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=2872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=2872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=2872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}