{"id":18797,"date":"2022-02-28T13:51:42","date_gmt":"2022-02-28T10:51:42","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=18797"},"modified":"2022-02-28T13:51:42","modified_gmt":"2022-02-28T10:51:42","slug":"vucudun-ihtiyaci-olan-baslica-vitamin-ve-mineraller","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/vucudun-ihtiyaci-olan-baslica-vitamin-ve-mineraller\/","title":{"rendered":"V\u00fccudun \u0130htiyac\u0131 Olan Ba\u015fl\u0131ca Vitamin ve Mineraller"},"content":{"rendered":"<p><strong>Vitamin ve mineraller<\/strong> bizler i\u00e7in olduk\u00e7a \u00f6nemli<strong>. Vitaminler <\/strong>v\u00fccutta enerji \u00fcretilmesine ve h\u00fccre yenilenmesine yard\u0131m eden, diren\u00e7 artt\u0131r\u0131c\u0131 ve d\u00fczenleyici maddelerdir. Vitaminler v\u00fccut taraf\u0131ndan \u00fcretilemedikleri i\u00e7in do\u011fal g\u0131dalardan al\u0131nmal\u0131d\u0131rlar. Her bir <strong>vitamin<\/strong> v\u00fccudun g\u00fcnl\u00fck ihtiya\u00e7 duydu\u011fu miktarda al\u0131nmal\u0131d\u0131r. Bu nedenle <strong>dengeli beslenme<\/strong> \u00e7ok \u00f6nemlidir. Bu ihtiyac\u0131n do\u011fal g\u0131dalardan kar\u015f\u0131lanamamalar\u0131 halinde, <strong>sa\u011fl\u0131kl\u0131 ya\u015fam<\/strong> i\u00e7in takviye olarak al\u0131nmal\u0131d\u0131rlar.<\/p>\n<p>Vitaminler; <strong>suda \u00e7\u00f6z\u00fcnen vitaminler<\/strong> ve <strong>ya\u011fda \u00e7\u00f6z\u00fcnen vitaminler <\/strong>olmak \u00fczere 2\u2019ye ayr\u0131l\u0131rlar. Suda \u00e7\u00f6z\u00fcnen vitaminlerin d\u00fczenli olarak v\u00fccuda al\u0131nmalar\u0131 gerekir \u00e7\u00fcnk\u00fc bu vitaminlerin gerekli olan kadar\u0131 t\u00fcketildikten sonra geri kalan\u0131 bo\u015falt\u0131m yoluyla v\u00fccuttan at\u0131l\u0131r. Ya\u011fda \u00e7\u00f6z\u00fcnen vitaminler ise depolanabilirler, bu nedenle suda \u00e7\u00f6z\u00fcnen vitaminler kadar s\u0131k al\u0131nmalar\u0131 gerekmez.<\/p>\n<p><strong>Mineraller <\/strong>v\u00fccut fonksiyonlar\u0131n\u0131n sa\u011fl\u0131kl\u0131 olarak yerine getirilmesini sa\u011flayan; kemik geli\u015fimini destekleyen, yiyecekleri enerjiye d\u00f6n\u00fc\u015ft\u00fcren, v\u00fccut s\u0131v\u0131lar\u0131n\u0131 kontrol eden elementlerdir. Mineraller de vitaminler gibi v\u00fccut taraf\u0131ndan \u00fcretilemezler, dolay\u0131s\u0131yla besinlerle veya takviye yoluyla al\u0131nmalar\u0131 gerekir.<\/p>\n<p>\u0130\u015fte g\u00f6rd\u00fc\u011f\u00fcm\u00fcz gibi <strong>vitamin ve mineraller<\/strong> v\u00fccudumuz \u00fczerinde bu tarz etkilere sahip. Peki <strong>v\u00fccudun ihtiya\u00e7 duydu\u011fu ba\u015fl\u0131ca<\/strong> <strong>vitamin ve mineraller<\/strong> nelerdir? Gelin, birlikte bakal\u0131m\u2026<\/p>\n<h4><strong>Vitaminler<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-18799 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/shutterstock_1908638596.jpg\" alt=\"vitamin ve mineraller\" width=\"1000\" height=\"667\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/shutterstock_1908638596.jpg 1000w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/shutterstock_1908638596-300x200.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/shutterstock_1908638596-768x512.jpg 768w\" data-sizes=\"(max-width: 1000px) 100vw, 1000px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1000px; --smush-placeholder-aspect-ratio: 1000\/667;\" \/><\/p>\n<ul>\n<li><strong> A Vitamini<\/strong><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"wp-image-18800 aligncenter lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/9805347717170-e1645798438715.jpg\" alt=\"\" width=\"500\" height=\"349\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/9805347717170-e1645798438715.jpg 1500w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/9805347717170-e1645798438715-300x209.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/9805347717170-e1645798438715-1024x714.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/9805347717170-e1645798438715-768x536.jpg 768w\" data-sizes=\"(max-width: 500px) 100vw, 500px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/349;\" \/><\/p>\n<p><strong>Ya\u011fda \u00e7\u00f6z\u00fcnen vitaminler<\/strong> i\u00e7inde yer alan A vitamini; \u00fcreme ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi ile g\u00f6z sa\u011fl\u0131\u011f\u0131 bak\u0131m\u0131ndan \u00e7ok \u00f6nemlidir. Kalp, akci\u011fer, karaci\u011fer b\u00f6brek gibi i\u00e7 organlar\u0131n i\u015flevlerini sa\u011fl\u0131kl\u0131 \u015fekilde yerine getirebilmelerinde rol oynar. <strong>A vitamini<\/strong> havu\u00e7, tatl\u0131 patates, mango, brokoli, kabak gibi sar\u0131, turuncu, ye\u015fil sebze ve meyvelerde bulunur. Sebze ve meyvelerinizi s\u0131karak t\u00fcketmek istiyorsan\u0131z <a href=\"https:\/\/www.hepsiburada.com\/philips-hr1836-00-viva-collection-kati-meyve-sikacagi-p-HBV0000080A6B\">Philips HR1836\/00 Viva Collection Kat\u0131 Meyve S\u0131kaca\u011f\u0131<\/a>\u2019na g\u00f6z atabilirsiniz.<\/p>\n<ul>\n<li><strong> B Vitamini<\/strong><\/li>\n<\/ul>\n<p>B vitaminleri (B1, B2, B3, B5, B6, B7, B8, B12); sinir h\u00fccreleri ile kan h\u00fccrelerinin sa\u011fl\u0131kl\u0131 kalmalar\u0131, demirin emilmesi ve proteinlerin, ya\u011flar\u0131n, karbonhidratlar\u0131n enerjiye d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilmeleri i\u00e7in gereklidirler. <strong>B vitamini<\/strong> baklagillerden, tam tah\u0131llardan, kuruyemi\u015flerden, yumurtadan, s\u00fct ve s\u00fct \u00fcr\u00fcnlerinden, k\u00fcmes hayvanlar\u0131ndan, s\u0131\u011f\u0131r etinden, ya\u011fl\u0131 bal\u0131klardan al\u0131nabilir.<\/p>\n<ul>\n<li><strong> C Vitamini<\/strong><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"wp-image-18801 aligncenter lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/9002982998066-e1645798494409.jpg\" alt=\"\" width=\"500\" height=\"419\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/9002982998066-e1645798494409.jpg 1500w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/9002982998066-e1645798494409-300x251.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/9002982998066-e1645798494409-1024x857.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/9002982998066-e1645798494409-768x643.jpg 768w\" data-sizes=\"(max-width: 500px) 100vw, 500px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/419;\" \/><\/p>\n<p><strong>C vitamini <\/strong>ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir, antioksidan \u00f6zelli\u011fi sayesinde serbest radikallerin h\u00fccrelere verebilece\u011fi zarar\u0131 \u00f6nler, yaralar\u0131n iyile\u015fmesinde rol oynayan kolajenlerin \u00fcretilmesini sa\u011flar, demir emilimini art\u0131r\u0131r. C vitamini i\u00e7eri\u011fi y\u00f6n\u00fcnden zengin besinler aras\u0131nda turun\u00e7giller, \u00e7ilek, domates, br\u00fcksel lahanas\u0131, k\u0131rm\u0131z\u0131 ve ye\u015fil biber bulunur. E\u011fer portakal, greyfurt, limon gibi turun\u00e7gilleri (narenciye) s\u0131karak t\u00fcketmek isterseniz <a href=\"https:\/\/www.hepsiburada.com\/tefal-zp300138-vitapress-0-6-l-kapasiteli-ergonomik-narenciye-sikacagi-beyaz-1500637047-p-MTTEFVITAPRESS\">Tefal ZP300138 Ergonomik Narenciye S\u0131kaca\u011f\u0131<\/a> i\u015finizi \u00e7ok kolayla\u015ft\u0131racakt\u0131r.<\/p>\n<ul>\n<li><strong> D Vitamini<\/strong><\/li>\n<\/ul>\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin ve kemiklerin g\u00fc\u00e7lenmesinde, kalsiyumun emilmesinde etkili olan <strong>D vitamini <\/strong>temel olarak g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan al\u0131n\u0131r. <strong>Ya\u011fda \u00e7\u00f6z\u00fcnen vitaminler<\/strong> i\u00e7inde yer alan D vitaminini g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan alabilmek i\u00e7in g\u00fcnde 15-45 dakika kadar g\u00fcne\u015f kremi kullanmadan kollar\u0131 ve bacaklar\u0131 a\u00e7\u0131k olarak g\u00fcne\u015flendirmek gerekir. Yumurta sar\u0131s\u0131, tah\u0131llar, mantarlar, ya\u011fl\u0131 bal\u0131klar D vitamini y\u00f6n\u00fcnden zengindir.<\/p>\n<ul>\n<li><strong> E Vitamini<\/strong><\/li>\n<\/ul>\n<p><strong>Ya\u011fda \u00e7\u00f6z\u00fcnen vitaminler <\/strong>aras\u0131nda bir di\u011feri olan <strong>E vitamini<\/strong> ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir, kan\u0131n p\u0131ht\u0131la\u015fmas\u0131n\u0131 \u00f6nler, h\u00fccreleri serbest radikallerden korur. E vitaminini \u0131spanaktan, bal kaba\u011f\u0131ndan, avokadodan, bitkisel ya\u011flardan, kuruyemi\u015flerden almak m\u00fcmk\u00fcnd\u00fcr.<\/p>\n<ul>\n<li><strong> K Vitamini<\/strong><\/li>\n<\/ul>\n<p>Yine bir<strong> ya\u011fda \u00e7\u00f6z\u00fcnen vitamin <\/strong>olan<strong> K vitamini <\/strong>sa\u011fl\u0131kl\u0131 kemik olu\u015fumunda, kan\u0131n p\u0131ht\u0131la\u015fmas\u0131nda rol oynar. Lahana, br\u00fcksel lahanas\u0131, fasulye, maydanoz, ye\u015fil yaprakl\u0131 sebzeler, bitkisel ya\u011flar, yumurta, peynir, et; K vitamini a\u00e7\u0131s\u0131ndan zengindir.<\/p>\n<h4><strong>Mineraller<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-18802 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/shutterstock_1348756109.jpg\" alt=\"vitamin ve mineraller\" width=\"1000\" height=\"667\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/shutterstock_1348756109.jpg 1000w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/shutterstock_1348756109-300x200.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/02\/shutterstock_1348756109-768x512.jpg 768w\" data-sizes=\"(max-width: 1000px) 100vw, 1000px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1000px; --smush-placeholder-aspect-ratio: 1000\/667;\" \/><\/p>\n<ul>\n<li><strong> Kalsiyum<\/strong><\/li>\n<\/ul>\n<p>Kemik ve di\u015f sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan \u00e7ok \u00f6nemli olan <strong>kalsiyum <\/strong>s\u00fct ve s\u00fct \u00fcr\u00fcnlerinde, soya\/kaju\/pirin\u00e7 s\u00fctlerinde, f\u0131nd\u0131kta, bademde, lahanada, brokolide, fasulyede, mercimekte bol miktarda bulunur.<\/p>\n<ul>\n<li><strong> Demir<\/strong><\/li>\n<\/ul>\n<p><strong>Demir<\/strong> beynin i\u015flevini sa\u011fl\u0131kl\u0131 \u015fekilde yerine getirebilmesinde ve kan h\u00fccrelerinin sa\u011fl\u0131kl\u0131 olmalar\u0131nda \u00f6nemli role sahiptir. Demiri alabilece\u011finiz ba\u015fl\u0131ca g\u0131dalar; mercimek, fasulye, kabak \u00e7ekirde\u011fi, kabuklu deniz \u00fcr\u00fcnleri, k\u0131rm\u0131z\u0131 et ve karaci\u011fer olarak say\u0131labilir.<\/p>\n<ul>\n<li><strong> Magnezyum<\/strong><\/li>\n<\/ul>\n<p><strong>Magnezyum <\/strong>kalp ritmini, kas ve sinir sistemini d\u00fczenler; kemik sa\u011fl\u0131\u011f\u0131 ve enerji \u00fcretimi a\u00e7\u0131s\u0131ndan gereklidir. Patates, ye\u015fil yaprakl\u0131 sebzeler, fasulye, esmer pirin\u00e7, yulaf, f\u0131st\u0131k \u00e7e\u015fitleri, f\u0131nd\u0131k, s\u00fct \u00fcr\u00fcnleri; magnezyum a\u00e7\u0131s\u0131ndan zengin besinlerdendir.<\/p>\n<ul>\n<li><strong> \u00c7inko<\/strong><\/li>\n<\/ul>\n<p>Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin desteklenmesinde, v\u00fccudun enerji ihtiyac\u0131nda, protein\/ya\u011f\/karbonhidrat kullan\u0131m\u0131nda, yaralar\u0131n \u00e7abuk iyile\u015fmesinde, b\u00fcy\u00fcmede \u00f6nemli olan <strong>\u00e7inko <\/strong>k\u0131rm\u0131z\u0131 ette, sakatatlarda, k\u00fcmes hayvanlar\u0131nda, kabuklu deniz \u00fcr\u00fcnlerinde, s\u00fct \u00fcr\u00fcnlerinde, baklagillerde, kepekli tah\u0131llarda, kuruyemi\u015flerde, kabak \u00e7ekirde\u011finde, tahinde, bitter \u00e7ikolatada bulunur.<\/p>\n<ul>\n<li><strong> Folik Asit (Folat)<\/strong><\/li>\n<\/ul>\n<p><strong>Folik asit <\/strong>k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin olu\u015fumunda, h\u00fccrelerin yenilenmesinde, do\u011fum kusurlar\u0131n\u0131n engellenmesinde g\u00f6rev al\u0131r ve lifli ye\u015fil sebzelerden, turun\u00e7gillerden, pancardan, baklagillerden, kabuklu yemi\u015flerden al\u0131nabilir.<\/p>\n<p>Sepetinize eklemek istedi\u011finiz g\u0131dalar i\u00e7in <a href=\"https:\/\/www.hepsiburada.com\/gida-urunleri-c-28001469\">G\u0131da \u00dcr\u00fcnleri<\/a> kategorimizi ziyaret edebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vitamin ve mineraller bizler i\u00e7in olduk\u00e7a \u00f6nemli. Vitaminler v\u00fccutta enerji \u00fcretilmesine ve h\u00fccre yenilenmesine yard\u0131m eden, diren\u00e7 artt\u0131r\u0131c\u0131 ve d\u00fczenleyici [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":18798,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[68],"tags":[],"class_list":["post-18797","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yemek"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>V\u00fccudun \u0130htiyac\u0131 Olan Ba\u015fl\u0131ca Vitamin ve Mineraller - Hayatburada<\/title>\n<meta name=\"description\" content=\"Vitamin ve mineraller bizler i\u00e7in olduk\u00e7a \u00f6nemli. Peki, v\u00fccudun ihtiya\u00e7 duydu\u011fu ba\u015fl\u0131ca vitamin ve mineraller nelerdir? 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