{"id":32426,"date":"2025-03-28T06:38:58","date_gmt":"2025-03-28T03:38:58","guid":{"rendered":"https:\/\/www.bilgiajansi.net\/?p=32426"},"modified":"2025-03-28T06:38:58","modified_gmt":"2025-03-28T03:38:58","slug":"folik-asit-iceren-gidalar","status":"publish","type":"post","link":"https:\/\/buradasin.com.tr\/kutuphane\/folik-asit-iceren-gidalar\/","title":{"rendered":"Folik Asit \u0130\u00e7eren G\u0131dalar"},"content":{"rendered":"

<\/span>Folik Asit \u0130\u00e7eren G\u0131dalar<\/span><\/h2>\n

Her g\u0131dan\u0131n kendine \u00f6zg\u00fc yarar\u0131 vard\u0131r. Baz\u0131 g\u0131dalarda hayati \u00f6nem ta\u015f\u0131yan maddelerde bulunmaktad\u0131r. Bu yaz\u0131m\u0131zda folik asit i\u00e7eren g\u0131dalar\u0131 ele alaca\u011f\u0131z. Folik asit i\u00e7eren g\u0131dalar insan v\u00fccuduna olduk\u00e7a faydas\u0131 bulunmaktad\u0131r.<\/p>\n

<\/span>Folik Asit<\/span><\/h2>\n

Folik asit, do\u011fal olarak olu\u015fan ve olduk\u00e7a biyoyararlan\u0131ml\u0131 form ise, Folik asit, B9 vitaminin sentetik bir \u015feklidir.\u00a0Folik asidin en \u00f6nemli rol\u00fc kandaki folat seviyelerini d\u00fczenleme, v\u00fccuttaki besin al\u0131m\u0131n\u0131 iyile\u015ftirme ve do\u011fmam\u0131\u015f \u00e7ocuklarda sinir t\u00fcp\u00fc kusurlar\u0131n\u0131 \u00f6nlemeyi i\u00e7erir.\u00a0En s\u0131k takviyeleri ve di\u011fer besinlerde bulunur. G\u00fc\u00e7lendirilmi\u015f\u00a0bu vitamin ile kendinizi \u00e7ok iyi hissedeceksiniz.\u00a0Bununla birlikte, tart\u0131\u015fma u\u011fruna, bir\u00e7ok ki\u015fi folat ve folik asidin, v\u00fccut \u00fczerinde ayn\u0131 etkileri oldu\u011fu i\u00e7in de\u011fi\u015ftirilebilir olduklar\u0131n\u0131 d\u00fc\u015f\u00fcnmektedir.<\/p>\n

<\/span>Folik Asit Eksikli\u011fi<\/span><\/h2>\n

Folik asit\u00a0eksikli\u011fi, istenmeyen baz\u0131 belirtilere ve sa\u011fl\u0131k sonu\u00e7lar\u0131na neden olabilir. Bu sorunlar;<\/p>\n

    \n
  • Kronik yorgunluk<\/li>\n
  • A\u011f\u0131zda k\u00fc\u00e7\u00fck yaralar<\/li>\n
  • Zay\u0131f\u00a0sindirim<\/li>\n
  • Zay\u0131f ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonu<\/li>\n
  • Soluk\u00a0cilt<\/li>\n
  • Anemi<\/li>\n
  • Sa\u00e7\u0131n d\u00f6k\u00fclmesi<\/li>\n<\/ul>\n

    Bu y\u00fczden, s\u00fcrekli hasta\u00a0olursan\u0131z, bu vitaminden yoksun oldu\u011funuzun\u00a0iyi bir g\u00f6stergesi\u00a0olabilir.<\/p>\n

    <\/span>Folik Asitli Y\u00fcksek G\u0131dalar<\/span><\/h2>\n

    Folik asit \/ folat seviyenizi y\u00fckseltmenin en iyi yolu, diyetinizi folik asitle zenginle\u015ftirilen g\u0131dalar ile de\u011fi\u015ftirmektir;\u00a0Bununla birlikte, ciddi bir eksiklikten muzdarip olursan\u0131z, ilave folat takviyeleri kullanmak gerekli olabilir.\u00a0Folik asitte y\u00fcksek olan bu g\u0131dalar a\u015fa\u011f\u0131dakileri i\u00e7erir:<\/p>\n

      \n
    • Portakal<\/li>\n
    • Koyu yaprakl\u0131 ye\u015filler<\/li>\n
    • Greyfurt<\/li>\n
    • Brokoli<\/li>\n
    • \u00c7ilek<\/li>\n
    • Fasulyeler<\/li>\n
    • Bezelye<\/li>\n
    • Mercimek<\/li>\n
    • Avokado<\/li>\n
    • Bamya<\/li>\n
    • Br\u00fcksel\u00a0Lahanas\u0131<\/li>\n
    • Ay\u00e7i\u00e7e\u011fi\u00a0tohumu<\/li>\n
    • Ku\u015fkonmaz<\/li>\n
    • Karn\u0131bahar<\/li>\n
    • Pancar<\/li>\n
    • Kereviz<\/li>\n
    • Biberiye<\/li>\n
    • Fesle\u011fen<\/li>\n
    • Domates<\/li>\n
    • Papaya<\/li>\n
    • Badem<\/li>\n
    • Havu\u00e7<\/li>\n
    • Keten tohumu<\/li>\n<\/ul>\n

      A\u015fa\u011f\u0131da bunlar\u0131 ayr\u0131nt\u0131l\u0131 olarak tart\u0131\u015fal\u0131m.<\/p>\n

      <\/span>Koyu Yaprakl\u0131 Ye\u015filler<\/span><\/h3>\n

      En \u00e7ok yaprakl\u0131 ye\u015fillikler, \u00f6rne\u011fin\u00a0\u0131spanak\u00a0, fincan ba\u015f\u0131na 75 ila 250 mcg aras\u0131nda bulunur ve onlar\u0131 folik asitte en iyi g\u0131dalardan biri yapar.<\/p>\n

      Portakal<\/strong><\/p>\n

       <\/p>\n

      1 turuncu\u00a0bu zorunlu vitamin i\u00e7in g\u00fcnl\u00fck ihtiya\u00e7lar\u0131n\u0131z\u0131n\u00a0yakla\u015f\u0131k\u00a0% 10\u2019unu\u00a0verecektir.<\/p>\n

      <\/span>Greyfurt<\/span><\/h3>\n

      Benzer \u015fekilde, greyfurt, g\u00fcnl\u00fck gereksiniminizin yakla\u015f\u0131k% 10\u2019u olan bu vitaminin yakla\u015f\u0131k 40 mcg\u2019sini de sa\u011flar.<\/p>\n

      <\/span>Brokoli<\/span><\/h3>\n

      Tek bir fincan brokoli g\u00fcnl\u00fck ihtiyac\u0131n\u0131z olan folik asidin yakla\u015f\u0131k% 26\u2019s\u0131na hizmet eder ve onu bu besin bile\u015fi\u011finin en iyi kaynaklar\u0131ndan biri haline getirir.<\/p>\n

      <\/span>Fas\u00fclye<\/span><\/h3>\n

      Fasulye folik asitte y\u00fcksektir, genellikle fincan ba\u015f\u0131na 150 ila 300 mcg arz eder.<\/p>\n

      <\/span>Bezelye<\/span><\/h3>\n

      Bezelye, \u00e7e\u015fitlili\u011fe ba\u011fl\u0131 olarak, fincan ba\u015f\u0131na 100 ila 130 mcg folik asit sunar.<\/p>\n

      <\/span>Mercimek<\/span><\/h3>\n

      Bir\u00a0\u00a0en iyi ve en\u00a0\u00a0folik asit y\u00fcksek g\u0131dalar, mercimek, tek bir kap i\u00e7inde 360 mcg sa\u011flar.<\/p>\n

      <\/span>Avokado<\/span><\/h3>\n

      Avokado en sevdi\u011finiz aperatif yeme\u011fiyse, fincan ba\u015f\u0131na, 100 mcg\u2019den fazla folik asit alabilirsin!<\/p>\n

      <\/span>\u00a0 Bamya<\/span><\/h3>\n

      1 bardak bamya, 70 mcg\u2019den fazla folik asit sa\u011flar.<\/p>\n

      <\/span>Br\u00fcksel Lahanas\u0131<\/span><\/h3>\n

      Bir fincan Br\u00fcksel lahanas\u0131 kaynat\u0131n ve folik asit ihtiyac\u0131n\u0131z\u0131n% 25\u2019ini elde edin.<\/p>\n

      <\/span>Ay\u00e7i\u00e7e\u011fi \u00e7ekirde\u011fi<\/span><\/h3>\n

      Sadece 1\/4 fincan ay\u00e7ekirde\u011fi, her g\u00fcn folik asit ihtiyac\u0131n\u0131z\u0131n% 20\u2019sinden fazlas\u0131n\u0131 verecektir.<\/p>\n

      <\/span>\u00c7ilek<\/span><\/h3>\n

      \u00c7ilek, bu bile\u015fi\u011fin iyi bir kayna\u011f\u0131 olarak kabul edilir, \u00e7\u00fcnk\u00fc tek bir kap 20mcg folat v\u00fccuda hizmet eder.<\/p>\n

      <\/span>Ku\u015fkonmaz<\/span><\/h3>\n

      1 su barda\u011f\u0131 bu\u00a0kalkan\u00a0sebzeler, 260 mcg folik asit sa\u011flar.<\/p>\n

      <\/span>Karn\u0131bahar<\/span><\/h3>\n

      Bir fincan karnabaharda, bu gerekli vitaminden 55 mcg bulunur.<\/p>\n

      <\/span>Pancar<\/span><\/h3>\n

      M\u00fckemmel folik asit kayna\u011f\u0131, bir fincan g\u00fcnl\u00fck folik asit ihtiyac\u0131n\u0131z\u0131n% \u00a030\u2019undan fazlas\u0131n\u0131 sunar.<\/p>\n

      <\/span>Kereviz<\/span><\/h3>\n

      1 bardak kereviz, g\u00fcnl\u00fck folik asit ihtiyac\u0131n\u0131z\u0131n yakla\u015f\u0131k% 10\u2019unu verir.<\/p>\n

      <\/span>Biberiye<\/span><\/h3>\n

      Bu\u00a0bitki, 100 graml\u0131k bir numune, folik asit, 100 ila 300 mikrogram \u00a0\u00a0olabilir.<\/p>\n

      <\/span>Fesle\u011fen<\/span><\/h3>\n

      Bu g\u00fc\u00e7l\u00fc ve g\u00fc\u00e7l\u00fc bitkinin her 100 gram\u0131nda 65 mcg folik asit bulunur.<\/p>\n

      <\/span>Domates<\/span><\/h3>\n

      Bir orta boy domateste yakla\u015f\u0131k 20 mcg folik asit bulunur.<\/p>\n

      <\/span>Papaya<\/span><\/h3>\n

      110 mcg\u2019den fazla folik asit ile papaya g\u00fcnl\u00fck ihtiya\u00e7lar\u0131n\u0131z\u0131n yakla\u015f\u0131k% 30\u2019unu sa\u011flar.<\/p>\n

      <\/span>Badem<\/span><\/h3>\n

      1 fincan badem yemek, g\u00fcnl\u00fck folik asit ihtiyac\u0131n\u0131z\u0131n sadece% 10\u2019undan fazlas\u0131n\u0131 sa\u011flayacakt\u0131r.<\/p>\n

      <\/span>Havu\u00e7<\/span><\/h3>\n

      En iyi folik asit kayna\u011f\u0131 de\u011fil,\u00a0havu\u00e7\u00a0sadece fincan ba\u015f\u0131na g\u00fcnl\u00fck ihtiyac\u0131n\u0131z\u0131n% 5\u2019ini olu\u015fturur.<\/p>\n

      <\/span>\u00a0Keten tohumu<\/span><\/h3>\n

      \u0130ki \u00e7orba ka\u015f\u0131\u011f\u0131 keten tohumu size 50 mcg\u2019den fazla folik asit verecektir.<\/p>\n

      Folik asit bulunan g\u0131dalar\u0131 payla\u015fmaya \u00e7al\u0131\u015ft\u0131k. Unutmay\u0131n folik asit \u00f6zellikle hamileler i\u00e7in \u00e7ok \u00f6nemlidir.<\/p>\n

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