{"id":5917,"date":"2020-04-01T09:22:05","date_gmt":"2020-04-01T09:22:05","guid":{"rendered":"https:\/\/www.mapfre.com.tr\/blog\/?p=5917"},"modified":"2024-09-18T11:59:24","modified_gmt":"2024-09-18T11:59:24","slug":"probiyotik-hakkinda-bilmeniz-gerekenler","status":"publish","type":"post","link":"https:\/\/www.mapfre.com.tr\/blog\/yasa\/probiyotik-hakkinda-bilmeniz-gerekenler\/","title":{"rendered":"Ba\u011f\u0131\u015f\u0131kl\u0131k \u0130\u00e7in \u00d6nemli: Probiyotik Hakk\u0131nda Bilmeniz Gerekenler"},"content":{"rendered":"\n<p><a href=\"https:\/\/www.mapfre.com.tr\/blog\/dusle\/bagisiklik-sistemini-guclendirmek-icin-neler-yapmalisiniz\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin<\/a> g\u00fc\u00e7l\u00fc olmas\u0131 demek, v\u00fccudunuzun hastal\u0131klara kar\u015f\u0131 daha diren\u00e7li olmas\u0131 demek! C, A, B12, E, K gibi vitaminlerin yan\u0131 s\u0131ra ad\u0131n\u0131 s\u0131kl\u0131kla duydu\u011funuzu tahmin etti\u011fimiz probiyotikleri de beslenme listenize d\u00e2hil etmelisiniz. Haydi, gelin \u015fimdi; \u201cProbiyotik ne demek, faydalar\u0131 nelerdir, hangi besinlerde bulunur*\u201d gibi sorular\u0131n cevaplar\u0131n\u0131 verelim.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi \u0130\u00e7in Bir Kahraman: Probiyotik Nedir, Ne \u0130\u015fe Yarar?<\/strong><\/h2>\n\n\n\n<p>V\u00fccudumuzda ba\u011f\u0131\u015f\u0131kl\u0131k, sindirim ve bo\u015falt\u0131m sistemi \u00fczerinde etkili olan bakteriler bulunur. Bu bakteriler zararl\u0131 olabilece\u011fi gibi sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in yararl\u0131 da olabilir. \u00d6rne\u011fin zararl\u0131 bakterilerin say\u0131s\u0131 \u00e7ok oldu\u011funda ba\u011f\u0131\u015f\u0131kl\u0131k sistemi g\u00fc\u00e7s\u00fcz kalabilir, \u00e7e\u015fitli sindirim sistemi rahats\u0131zl\u0131klar\u0131 g\u00f6r\u00fclebilir.<\/p>\n\n\n\n<p>Ba\u011f\u0131rsaktaki faydal\u0131 bakterilerin say\u0131s\u0131n\u0131n y\u00fcksek olmas\u0131 ise daha g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemini ve sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015fan sindirim sistemini beraberinde getirir. \u0130\u015fte, bu faydal\u0131 bakterilerin ad\u0131na probiyotik ad\u0131 verilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Probiyoti\u011fin Faydalar\u0131 Nelerdir?<\/strong><\/h2>\n\n\n\n<p>Canl\u0131 mikroorganizmalar olan probiyotikler ba\u011f\u0131rsa\u011f\u0131m\u0131zda bulundu\u011fu gibi fermente g\u0131dalar sayesinde de al\u0131nabilir. Peki, probiyotikler sa\u011fl\u0131k \u00fczerinde nas\u0131l bir olumlu etki olu\u015fturuyor?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Ba\u011f\u0131rsak floras\u0131n\u0131n zengin olmas\u0131, vitamin ve mineral emiliminin sa\u011fl\u0131kl\u0131 bir \u015fekilde ger\u00e7ekle\u015fmesine imk\u00e2n verir. Ayn\u0131 zamanda probiyotikler, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir ve hastal\u0131klara kar\u015f\u0131 daha diren\u00e7li olmam\u0131z\u0131 sa\u011flar.<\/li><li>Sindirim sistemini d\u00fczenleyici etkisinden dolay\u0131 probiyotikler, kab\u0131zl\u0131k ve ishal gibi sorunlar\u0131n \u00f6n\u00fcne ge\u00e7ebilir.<\/li><li>Zararl\u0131 bakterileri yok etmek i\u00e7in kullan\u0131lan antibiyotikler, yararl\u0131 bakterilerin de \u00f6lmesine neden olabilir. Probiyotik al\u0131m\u0131 ise ba\u011f\u0131rsaktaki faydal\u0131 etkiye sahip bakterilerin artmas\u0131na yard\u0131mc\u0131 olur.<\/li><li>Pek \u00e7ok uzman, ba\u011f\u0131rsaklar\u0131 \u201cikinci beyin\u201d olarak adland\u0131r\u0131r. Di\u011fer bir deyi\u015fle ba\u011f\u0131rsaklarda yararl\u0131 bakteriler \u00e7ok oldu\u011funda ve sindirim, bo\u015falt\u0131m sistemi sa\u011fl\u0131kl\u0131 bir \u015fekilde \u00e7al\u0131\u015ft\u0131\u011f\u0131nda bu sadece fiziksel olarak de\u011fil, mental olarak da iyi hissetmemizi sa\u011flar.<\/li><li><a href=\"https:\/\/www.mapfre.com.tr\/blog\/yasa\/metabolizma-nasil-hizlandirilir\/\" target=\"_blank\" rel=\"noreferrer noopener\">Metabolizman\u0131n h\u0131zlanmas\u0131<\/a> sayesinde kilo vermek kolayla\u015fabilir.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"500\" src=\"https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/probiyotik-faydalari.jpeg\" alt=\"Probiyotik Faydalar\u0131\" class=\"wp-image-5919\" srcset=\"https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/probiyotik-faydalari.jpeg 1000w, https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/probiyotik-faydalari-300x150.jpeg 300w, https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/probiyotik-faydalari-768x384.jpeg 768w, https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/probiyotik-faydalari-585x293.jpeg 585w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Probiyotik Hangi Yiyeceklerde Bulunur?<\/strong><\/h2>\n\n\n\n<p>Evet; bahsetti\u011fimiz gibi probiyotik a\u00e7\u0131s\u0131ndan zengin besinler sayesinde ba\u011f\u0131rsaklar\u0131m\u0131zdaki yararl\u0131 bakterilerin say\u0131s\u0131n\u0131 art\u0131rmak m\u00fcmk\u00fcn. Probiyotik i\u00e7eren yiyecek ve i\u00e7ecekler ise \u015fu \u015fekilde:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kefir<\/li><li>Yo\u011furt<\/li><li>Ayran<\/li><li>Tur\u015fu (\u00f6zellikle lahana tur\u015fusu)<\/li><li>Sirke<\/li><li>\u015ealgam<\/li><li>Boza<\/li><li>Tarhana<\/li><li>Nar ek\u015fisi<\/li><li>Kombu \u00e7ay\u0131<\/li><li>Fermente peynir \u00e7e\u015fitleri<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"500\" src=\"https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/probiyotik-besinler.jpeg\" alt=\"Probiyotik Besinler\" class=\"wp-image-5920\" srcset=\"https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/probiyotik-besinler.jpeg 1000w, https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/probiyotik-besinler-300x150.jpeg 300w, https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/probiyotik-besinler-768x384.jpeg 768w, https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/probiyotik-besinler-585x293.jpeg 585w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Prebiyotik Olmadan Probiyotik D\u00fc\u015f\u00fcn\u00fclemez: Prebiyotik Nedir?<\/strong><\/h2>\n\n\n\n<p>Evet; probiyotikler \u00f6nemli, ama prebiyotikler olmadan bu \u00f6nemli mikroorganizmalar\u0131 desteklemek pek de m\u00fcmk\u00fcn de\u011fil. Birbirine \u00e7ok kar\u0131\u015ft\u0131r\u0131lan, hatta ayn\u0131 g\u00f6revi \u00fcstlendikleri d\u00fc\u015f\u00fcn\u00fclen probiyotik ve prebiyotikler asl\u0131nda birbirlerini destekler. Ba\u011f\u0131rsak floras\u0131n\u0131n geli\u015fmesi, yani faydal\u0131 bakterilerin \u00e7o\u011falmas\u0131 i\u00e7in prebiyotiklere ihtiya\u00e7 vard\u0131r.<\/p>\n\n\n\n<p>Prebiyotik, probiyotik mikroorganizmalar\u0131n beslenmesini ve bu sayede \u00e7o\u011falmas\u0131n\u0131 sa\u011flar. Di\u011fer bir deyi\u015fle probiyoti\u011fin yararlar\u0131n\u0131n arkas\u0131ndaki kahraman prebiyotiklerdir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Prebiyotik Hangi Yiyeceklerde Bulunur?<\/strong><\/h2>\n\n\n\n<p>Prebiyotik bak\u0131m\u0131ndan zengin yiyecek ve i\u00e7eceklerle beslenerek probiyotiklerin geli\u015fmesini sa\u011flayabilirsiniz. Bu arada prebiyotik besinlerin pi\u015firmeden t\u00fcketmeye elveri\u015fli olanlar\u0131n\u0131 \u00e7i\u011f yemeniz \u00f6nerildi\u011fini hat\u0131rlatal\u0131m. \u0130\u015fte, prebiyotik i\u00e7eren yiyecekler:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>So\u011fan<\/li><li>Sar\u0131msak<\/li><li>Enginar<\/li><li>Yer elmas\u0131<\/li><li>Kereviz<\/li><li>P\u0131rasa<\/li><li>Ku\u015fkonmaz<\/li><li>Turp<\/li><li>Muz<\/li><li>Elma<\/li><li>\u00c7ilek<\/li><li>Mango<\/li><li>Hindistan cevizi ve Hindistan cevizi unu<\/li><li>Domates<\/li><li>Keten tohumu<\/li><li>\u00c7i\u011f f\u0131nd\u0131k<\/li><li>\u00c7i\u011f badem<\/li><li>Ceviz<\/li><li>Arpa ve yulaf<\/li><li>Kakao<\/li><li>Fasulye<\/li><li>Nohut<\/li><li>Bezelye<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"500\" src=\"https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/prebiyotik-besinler.jpeg\" alt=\"Prebiyotik Besinler\" class=\"wp-image-5922\" srcset=\"https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/prebiyotik-besinler.jpeg 1000w, https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/prebiyotik-besinler-300x150.jpeg 300w, https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/prebiyotik-besinler-768x384.jpeg 768w, https:\/\/www.mapfre.com.tr\/blog\/media\/2020\/04\/prebiyotik-besinler-585x293.jpeg 585w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Kendi Yo\u011furt ve Kefirinizi Evde Yapmak \u0130ster misiniz?<\/strong><\/h2>\n\n\n\n<p>Probiyotik nedir, hangi besinlerde bulunur anlatt\u0131k. Peki, probiyotik besinler aras\u0131nda \u00f6zellikle her mevsim bulunabilen ve kolayl\u0131kla t\u00fcketilebilen kefir ve yo\u011furdu evde yapmaya ne dersiniz? Merak etmeyin; tarif olduk\u00e7a kolay!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Evde Yo\u011furt Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/h2>\n\n\n\n<p>Sofralar\u0131n olmazsa olmaz\u0131 yo\u011furdu evde yaparak sa\u011fl\u0131\u011f\u0131n\u0131za destek olacak bu probiyotik deposunu diledi\u011finizde t\u00fcketebilirsiniz. Peki, yo\u011furt nas\u0131l mayalan\u0131r?<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Yo\u011furt mayalamak i\u00e7in \u00f6ncelikli tercihiniz \u00e7i\u011f s\u00fct olmal\u0131. G\u00fcvenilir noktalardan ambalajl\u0131 \u00e7i\u011f s\u00fct alabilirsiniz. E\u011fer \u00e7i\u011f s\u00fcte ula\u015fam\u0131yorsan\u0131z past\u00f6rize s\u00fct de kullanabilirsiniz.<\/li><li>1 litre s\u00fct\u00fc b\u00fcy\u00fck bir tencereye koyup orta ate\u015fte kaynayana kadar ocakta tutmal\u0131s\u0131n\u0131z. Bu s\u00fcre\u00e7te kep\u00e7enize s\u00fct al\u0131p hafif yukar\u0131dan yine tencereye d\u00f6kmeyi, yani s\u00fct\u00fc havaland\u0131rmay\u0131 unutmamal\u0131s\u0131n\u0131z.<\/li><li>S\u00fct kaynad\u0131ktan sonra alt\u0131n\u0131 k\u0131smal\u0131 ve yakla\u015f\u0131k 5-6 dakika daha kaynatmal\u0131s\u0131n\u0131z.<\/li><li>Bu s\u00fcre dolduktan sonra oca\u011f\u0131 kapatmal\u0131 ve s\u00fct\u00fc \u0131l\u0131maya b\u0131rakmal\u0131s\u0131n\u0131z.<\/li><li>Yo\u011furdu mayalamak i\u00e7in s\u00fct\u00fcn derecesi olduk\u00e7a \u00f6nemli. Elinizi y\u0131kad\u0131ktan sonra ser\u00e7e parma\u011f\u0131n\u0131z\u0131 s\u00fcte koyup yakla\u015f\u0131k 7 saniye \u0131s\u0131ya dayanabilecek s\u0131cakl\u0131kta oldu\u011funda mayalamaya ba\u015flayabilirsiniz.<\/li><li>Aktar ya da eczaneden ald\u0131\u011f\u0131n\u0131z mayay\u0131 s\u00fct\u00fcn i\u00e7erisine d\u00f6kmeli ve iyice kar\u0131\u015ft\u0131rmal\u0131s\u0131n\u0131z. Ka\u00e7 litre s\u00fcte ne kadar maya koyulaca\u011f\u0131, mayan\u0131n t\u00fcr\u00fcne g\u00f6re de\u011fi\u015fiklik g\u00f6sterebilir. Bu noktada mayan\u0131n \u00fczerindeki y\u00f6nlendirmeye uygun hareket edebilirsiniz.<\/li><li>Ard\u0131ndan s\u00fct\u00fc temiz bir kaba koymal\u0131 ve kab\u0131n a\u011fz\u0131n\u0131 kapatmal\u0131s\u0131n\u0131z. Kab\u0131 mutfak havlusu veya bir bezi ile sarmal\u0131 ve yakla\u015f\u0131k 7 saat bekletmelisiniz.<\/li><li>Bekleme s\u00fcresi bittikten sonra yo\u011furdunuzu dolaba alabilirsiniz!<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Evde Kefir Nas\u0131l Yap\u0131l\u0131r?<\/strong><\/h2>\n\n\n\n<p>Probiyotik bak\u0131m\u0131ndan en zengin i\u00e7eceklerden biri olan kefirin faydas\u0131 olduk\u00e7a fazla. Ba\u011f\u0131rsaktaki yararl\u0131 bakterilerin \u00e7o\u011falmas\u0131n\u0131 sa\u011flayan ve bu sayede sindirim-bo\u015falt\u0131m sistemlerini d\u00fczenleyip fiziksel ve mental olarak iyi hissetmemizi sa\u011flayan kefir nas\u0131l yap\u0131l\u0131r, bakal\u0131m.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Kefir yaparken de \u00e7i\u011f s\u00fct tercih etmeniz \u00f6nemli. G\u00fcvenilir bir noktadan, ambalajl\u0131 \u00e7i\u011f s\u00fct alabilirsiniz.<\/li><li>\u00d6ncelikle \u00e7i\u011f s\u00fct\u00fc kaynatmal\u0131 ve ard\u0131ndan oda s\u0131cakl\u0131\u011f\u0131na gelene kadar beklemelisiniz.<\/li><li>Oda s\u0131cakl\u0131\u011f\u0131na gelen s\u00fct\u00fcn \u00fczerinde olu\u015fan kayma\u011f\u0131, tahta bir ka\u015f\u0131k yard\u0131m\u0131yla almal\u0131s\u0131n\u0131z.<\/li><li>Ard\u0131ndan aktardan, eczaneden ya da evde kefir yapan bir tan\u0131d\u0131\u011f\u0131n\u0131zdan alabilece\u011finiz kefir mayas\u0131n\u0131\/tanesini s\u00fct\u00fcn i\u00e7erisine koymal\u0131 ve kar\u0131\u015ft\u0131rmal\u0131s\u0131n\u0131z.<\/li><li>Bu i\u015flemin ard\u0131ndan s\u00fct\u00fc bir cam kavanozun i\u00e7ine almal\u0131 ve kapa\u011f\u0131n\u0131 kapatmal\u0131s\u0131n\u0131z. S\u00fct bu \u015fekilde 24 saat oda s\u0131cakl\u0131\u011f\u0131nda beklemeli.<\/li><li>1 g\u00fcn sonra bakt\u0131\u011f\u0131n\u0131zda s\u00fct\u00fcn kesildi\u011fini g\u00f6r\u00fcyorsan\u0131z kefiriniz olmu\u015f demektir!<\/li><li>Kefir oldu\u011funda plastik bir s\u00fczge\u00e7 yard\u0131m\u0131yla kefir tanelerini ay\u0131rabilir ve kefirinizi buzdolab\u0131na koyabilirsiniz.<\/li><\/ul>\n\n\n\n<p>Probiyotik yiyecekler ve i\u00e7ecekler t\u00fcketmek sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in yararl\u0131, fakat baz\u0131 sa\u011fl\u0131k sorunlar\u0131 nedeniyle probiyotik beslenmek yan etkilere neden olabilir. Bu nedenle \u00f6ncelikle doktorunuza dan\u0131\u015fman\u0131zda fayda oldu\u011funu hat\u0131rlatal\u0131m.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Probiyotikler ne i\u015fe yarar, probiyotik i\u00e7eren besinler nelerdir? G\u00fc\u00e7l\u00fc ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in ihtiya\u00e7 duydu\u011fumuz probiyotikler hakk\u0131nda her \u015fey yaz\u0131m\u0131zda.<\/p>\n","protected":false},"author":3,"featured_media":5921,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,887],"tags":[899,901],"class_list":["post-5917","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-iyi-yasam","category-yasa","tag-ipucu","tag-saglik"],"_links":{"self":[{"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/posts\/5917","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/comments?post=5917"}],"version-history":[{"count":4,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/posts\/5917\/revisions"}],"predecessor-version":[{"id":6169,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/posts\/5917\/revisions\/6169"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/media\/5921"}],"wp:attachment":[{"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/media?parent=5917"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/categories?post=5917"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/tags?post=5917"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}