![\"\u0130lle](\"http:\/\/www.korhanyilmaz.com\/wp-content\/uploads\/2009\/01\/fft17_mf167860.jpeg\" "\\"\u0130lle")
V\u00fccut i\u00e7in en etkili antioksidanlararas\u0131nda yer alan likopen en fazla domateste bulunur. Domates ayn\u0131 zamanda niasin, folat ve B6, C, A, K vitaminlerinin de \u00f6nemli bir kayna\u011f\u0131d\u0131r .<\/p>\nV\u00fccut i\u00e7in en etkili antioksidanlararas\u0131nda yer alan likopen en fazla domateste bulunur. Domates ayn\u0131 zamanda niasin, folat ve B6, C, A, K vitaminlerinin de \u00f6nemli bir kayna\u011f\u0131d\u0131r .<\/p>\n
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Domatesin faydalar\u0131 saymakla bitmiyor. Bu konuda her g\u00fcn yeni bir \u00e7al\u0131\u015fma yay\u0131mlan\u0131yor. \u0130\u00e7indeki en \u00f6nemli antioksidan da likopen. San\u0131r\u0131m art\u0131k herkes bu kelimeye al\u0131\u015ft\u0131. V\u00fccut i\u00e7in en etkili antioksidanlardan biri olan likopen en fazla domateste bulunur. Domates ayr\u0131ca C, A ve K vitaminin de \u00f6nemli bir kayna\u011f\u0131d\u0131r. Yap\u0131lan \u00e7al\u0131\u015fmalar y\u00fcksek likopen al\u0131m\u0131n\u0131n kardiovask\u00fcler sa\u011fl\u0131\u011fa olan olumlu etkilerini g\u00f6steriyor.<\/p>\n
Domates 100 gram\u0131nda 22 kalori i\u00e7erir. Domates ayn\u0131 zamanda y\u00fcksek kolesterol seviyelerini d\u00fc\u015f\u00fcrmeye yarayan, kan \u015fekerlerini denge alt\u0131nda tutan ve kolon kanserine kar\u015f\u0131 koruyucu etki g\u00f6steren lifin de iyi bir kayna\u011f\u0131d\u0131r.
\n1 k\u00e2se (yakla\u015f\u0131k olarak 180 gram) domates t\u00fcketildi\u011finde g\u00fcnl\u00fck C vitamini ihtiyac\u0131n\u0131n y\u00fczde 57,3’\u00fc, A vitamini ihtiyac\u0131n\u0131n y\u00fczde 22,4’\u00fcn\u00fc, K vitamini ihtiyac\u0131n\u0131n y\u00fczde 17,8’ini ve lif ihtiyac\u0131n\u0131n y\u00fczde 7,9’\u00fc kar\u015f\u0131lanm\u0131\u015f oluyor.\n<\/p>\n
Niasin’in yararlar\u0131<\/p>\n
Bunun yan\u0131nda domates; potasyum, niasin, B6 vitamini ve folat\u0131n da iyi bir kayna\u011f\u0131d\u0131r. G\u00fcnl\u00fck potasyum ihtiyac\u0131n\u0131n y\u00fczde 11,4’\u00fc, niasin ihtiyac\u0131n\u0131n y\u00fczde 5,6’s\u0131n\u0131, B6 vitamini ihtiyac\u0131n\u0131n y\u00fczde 7,0’si ve folat ihtiyac\u0131n\u0131n y\u00fczde 6,8’i kar\u015f\u0131lanmaktad\u0131r. Niasin; uzun y\u0131llard\u0131r kandaki y\u00fcksek kolesterol seviyelerini d\u00fc\u015f\u00fcrmek i\u00e7in kullan\u0131lmaktad\u0131r. Diyetin potasyum y\u00f6n\u00fcnden zengin olmas\u0131 da y\u00fcksek kan bas\u0131nc\u0131n\u0131 dengelemeye ve kalp krizi riskini azaltmaya yarar. B6 vitamini ve folat da, v\u00fccut i\u00e7in tehlike yaratabilecek kimyasallar\u0131 zarars\u0131z hale getirmeye yard\u0131mc\u0131 olurlar.<\/p>\n
G\u00fcnde 1 bardak domates suyu<\/p>\n
Daha fazla likopen alabilmek i\u00e7in \u00f6zellikle k\u0131\u015f aylar\u0131nda ket\u00e7ap, domates sosu, domates suyu ve di\u011fer domates \u00fcr\u00fcnleri tercih edilebilir.<\/p>\n
\u0130talyan ara\u015ft\u0131rmac\u0131lar, g\u00fcnl\u00fck 1 bardak domates suyu t\u00fcketimi ile inflamasyonun en \u00f6nemli markerlar\u0131ndan olan TNF alfa’n\u0131n 1 ayda y\u00fczde 35 oran\u0131nda azald\u0131\u011f\u0131n\u0131 bulmu\u015flard\u0131r. Oksidatif stres (h\u00fccrelerdeki serbest radikal \u00fcretimi) ve sonu\u00e7 olarak TNF alfa gibi inflamatuvar bile\u015fenlerin g\u00fc\u00e7lenmesi; ateroskleroz (damar sertli\u011fi), kardiyovask\u00fcler hastal\u0131klar, kanser, osteoporoz ve Alzheimer dahil olmak \u00fczere b\u00fct\u00fcn kronik dejeneratif hastal\u0131klarla ba\u011flant\u0131l\u0131d\u0131r.
\nDomatesten ba\u015fka; ket\u00e7ap, domates sal\u00e7as\u0131, domates sosu, domates p\u00fcresi gibi domates \u00fcr\u00fcnlerinde de bol likopen miktarda bulunur. Ayr\u0131ca k\u0131rm\u0131z\u0131 – pembe greyfurt, kuru kay\u0131s\u0131 ve karpuz da likopen bak\u0131m\u0131ndan zengindir. Domatesin i\u00e7indeki likopenin, ya\u011fda eriyen bir besin \u00f6\u011fesi olmas\u0131ndan dolay\u0131, ya\u011f ve \u0131s\u0131yla etkisi daha da artar.
\nDomates ve domates \u00fcr\u00fcnleri i\u00e7eri\u011findeki likopen ile kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcr\u00fcc\u00fc etki g\u00f6sterir.\n<\/p>\n
Ant\u0130kanserojen aktivite g\u00f6steren karotenoidlerden biri olan likopen, domateste bulunan vitamin A benzeri bir bile\u015fik olup servikal, mide, meme, akci\u011fer, rahim ve prostat kanserine kar\u015f\u0131 koruyucu etkisi yaratt\u0131\u011f\u0131 y\u00f6n\u00fcnde ara\u015ft\u0131rmalar mevcuttur. V\u00fccudu serbest radikallere kar\u015f\u0131 korur, antioksidan savunma sistemini g\u00fc\u00e7lendirir. Beta karotene g\u00f6re daha g\u00fc\u00e7l\u00fc bir antioksidand\u0131r.<\/p>\n
14 ay boyunca Ulusal Kanser Enstit\u00fcs\u00fc taraf\u0131ndan y\u00fcr\u00fct\u00fclen \u00e7al\u0131\u015fmada domates ve domates \u00fcr\u00fcnleri t\u00fcketiminin prostat kanserini \u00f6nleyici etki g\u00f6sterdi\u011fi bulunmu\u015ftur. Her g\u00fcn 1 porsiyon domates veya domates \u00fcr\u00fcnleri t\u00fcketmek, prostat kanserine neden olan DNA hasar\u0131n\u0131 kar\u015f\u0131 koruyucu etki g\u00f6stermektedir.
\nSon y\u0131llarda 47 bin ki\u015fi \u00fczerinde yap\u0131lan bir ba\u015fka \u00e7al\u0131\u015fmada da domates ve \u00fcr\u00fcnlerini haftada 10 porsiyon ve daha fazlas\u0131n\u0131 t\u00fcketenlerde prostat kanser riskinin y\u00fczde 35 oran\u0131nda azald\u0131\u011f\u0131 kan\u0131tlanm\u0131\u015ft\u0131r.
\n1994 y\u0131l\u0131nda \u0130talya’da yap\u0131lan bir ara\u015ft\u0131rmada ise y\u00fcksek miktarda domates t\u00fcketiminin sindirim sistemi kanser riskini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc bildirilmi\u015ftir.<\/p>\n
Domates\u0130n i\u00e7eri\u011findeki likopen, kemik erimesi (osteoporoz) olu\u015fumunu geciktirir ve hafifletir. Bu \u00f6zellikle orta ya\u015f ve sonras\u0131nda kad\u0131nlar i\u00e7in b\u00fcy\u00fck \u00f6nem ta\u015f\u0131maktad\u0131r. Bu d\u00f6nemde daha \u00e7ok domates ve domates \u00fcr\u00fcnleri t\u00fcketilmelidir. (\u00d6zellikle K vitamini i\u00e7eri\u011fi nedeniyle) 1 kupa \u00e7i\u011f domates t\u00fcketmek kemik sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemlidir.
\nL\u0130kopen kad\u0131nlarda kalp damar hastal\u0131\u011f\u0131 riskini azaltabilmektedir. Likopen t\u00fcketimi ve buna ba\u011fl\u0131 olarak kandaki likopen seviyesindeki art\u0131\u015f ile ateroskleroz ile ili\u015fkili koroner kalp damar hastal\u0131\u011f\u0131 s\u0131kl\u0131\u011f\u0131nda azalma aras\u0131nda g\u00fc\u00e7l\u00fc bir ili\u015fki vard\u0131r.\n<\/p>\n
L\u0130kopen ayn\u0131 zamanda cilde de dost bir antioksidand\u0131r.<\/p>\n
\nDomates al\u0131m\u0131n\u0131 art\u0131rmak i\u00e7in \u00f6neriler;1. Sabah kahvalt\u0131da haftada 2 – 3 kez domates suyu tercih edin.
\n2. Yapt\u0131\u011f\u0131n\u0131z t\u00fcm yemeklere fazladan domates ekleyebilirsiniz.
\n3. \u00c7orba se\u00e7imlerinizi daha \u00e7ok domates \u00e7orbas\u0131ndan yana kullanabilirsiniz.
\n4. Makarnalar\u0131n\u0131z\u0131n \u00fcst\u00fcne krema sos yerine baharatlarla zenginle\u015ftirilmi\u015f domates sos haz\u0131rlayabilirsiniz. Hem de daha az kalori alm\u0131\u015f olursunuz.\n<\/p>\n
Kaynak : Milliyet Gazetesi<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" V\u00fccut i\u00e7in en etkili antioksidanlararas\u0131nda yer alan likopen en fazla domateste bulunur. Domates ayn\u0131 zamanda niasin, folat ve B6, C, A, K vitaminlerinin de \u00f6nemli bir kayna\u011f\u0131d\u0131r .<\/p>\n \n Domatesin faydalar\u0131 saymakla bitmiyor. Bu konuda her g\u00fcn yeni bir \u00e7al\u0131\u015fma yay\u0131mlan\u0131yor. \u0130\u00e7indeki en \u00f6nemli antioksidan da likopen. San\u0131r\u0131m art\u0131k <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2958","post","type-post","status-publish","format-standard","hentry","category-saglik","odd"],"_links":{"self":[{"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/posts\/2958","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2958"}],"version-history":[{"count":0,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/posts\/2958\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2958"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}