{"id":9183,"date":"2020-12-03T21:10:16","date_gmt":"2020-12-03T18:10:16","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=9183"},"modified":"2020-12-03T21:12:11","modified_gmt":"2020-12-03T18:12:11","slug":"c-vitamini-faydalari-nelerdir-c-vitamini-hangi-besinlerde-bulunur","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/c-vitamini-faydalari-nelerdir-c-vitamini-hangi-besinlerde-bulunur\/","title":{"rendered":"C vitamini faydalar\u0131 nelerdir? C vitamini hangi besinlerde bulunur?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Yaz\u0131 \u0130\u00e7eri\u011fi<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69ee68d59955a\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69ee68d59955a\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/annebebekkulubu.com\/blog\/c-vitamini-faydalari-nelerdir-c-vitamini-hangi-besinlerde-bulunur\/#C_Vitamini_hakkinda_bilmeniz_gerekenler\" >C Vitamini hakk\u0131nda bilmeniz gerekenler\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/annebebekkulubu.com\/blog\/c-vitamini-faydalari-nelerdir-c-vitamini-hangi-besinlerde-bulunur\/#C_vitamininin_yararlari_nelerdir\" >C vitamininin yararlar\u0131 nelerdir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/annebebekkulubu.com\/blog\/c-vitamini-faydalari-nelerdir-c-vitamini-hangi-besinlerde-bulunur\/#C_vitamini_eksikligi_belirtileri_nelerdir\" >C vitamini eksikli\u011fi belirtileri nelerdir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/annebebekkulubu.com\/blog\/c-vitamini-faydalari-nelerdir-c-vitamini-hangi-besinlerde-bulunur\/#Gunluk_C_vitamini_ihtiyaci_nedir\" >G\u00fcnl\u00fck C vitamini ihtiyac\u0131 nedir?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/annebebekkulubu.com\/blog\/c-vitamini-faydalari-nelerdir-c-vitamini-hangi-besinlerde-bulunur\/#C_vitamini_hangi_besinlerde_bulunur\" >C vitamini hangi besinlerde bulunur?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/annebebekkulubu.com\/blog\/c-vitamini-faydalari-nelerdir-c-vitamini-hangi-besinlerde-bulunur\/#C_vitamini_tuketirken_nelere_dikkat_etmeliyiz\" >C vitamini t\u00fcketirken nelere dikkat etmeliyiz?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/annebebekkulubu.com\/blog\/c-vitamini-faydalari-nelerdir-c-vitamini-hangi-besinlerde-bulunur\/#Gunluk_C_vitamini_ihtiyaci_nasil_karsilanir\" >G\u00fcnl\u00fck C vitamini ihtiyac\u0131 nas\u0131l kar\u015f\u0131lan\u0131r?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/annebebekkulubu.com\/blog\/c-vitamini-faydalari-nelerdir-c-vitamini-hangi-besinlerde-bulunur\/#Doktorunuza_danismadan_vitamin_kullanmayin\" >Doktorunuza dan\u0131\u015fmadan vitamin kullanmay\u0131n<\/a><\/li><\/ul><\/nav><\/div>\n<p><strong>C vitamini faydalar\u0131 nelerdir? C vitamini hangi besinlerde bulunur?<\/strong> C vitamini eksikli\u011fi belirtileri nelerdir? G\u00fcnl\u00fck C vitamini ihtiyac\u0131 nedir? G\u00fcnl\u00fck C vitamini ihtiyac\u0131 nas\u0131l kar\u015f\u0131lan\u0131r?<strong>\u00a0Diyetisyen \u0130rem U\u011fur,<\/strong> C vitamini hakk\u0131nda merak edilenleri ve C vitamininin faydalar\u0131n\u0131 yazd\u0131!&#8230;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"C_Vitamini_hakkinda_bilmeniz_gerekenler\"><\/span><strong>C Vitamini hakk\u0131nda bilmeniz gerekenler\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Vitaminler, normal b\u00fcy\u00fcmenin ve ya\u015fam\u0131n devam ettirilebilmesi i\u00e7in hayati \u00f6neme sahiptir. V\u00fccut direncini artt\u0131ran ve v\u00fccudu hastal\u0131klara kar\u015f\u0131 koruyan vitaminlerin herhangi biri, v\u00fccuda yeteri kadar al\u0131nmazsa o vitaminin yard\u0131mc\u0131 oldu\u011fu kimyasal reaksiyon y\u00fcr\u00fcyemeyece\u011finden dolay\u0131 b\u00fcy\u00fcmede ve v\u00fccut \u00e7al\u0131\u015fmas\u0131nda aksamalar ortaya \u00e7\u0131kabilir.<\/p>\n<p>Bunlar bazen \u00e7ok basit belirtilerle kendini g\u00f6sterip k\u0131sa vadede d\u00fczeltilebilse de, bazen \u00e7ok ciddi hastal\u0131klara davetiye \u00e7\u0131karabilir. <strong>\u00c7ocu\u011funuzdaki baz\u0131 i\u015faretler v\u00fccudunda hangi vitaminlerin eksik oldu\u011fu hakk\u0131nda size bilgi verebilir.<\/strong><\/p>\n<p><strong>C vitamini, askorbik asit<\/strong> olarak da bilinen ve suda \u00e7\u00f6z\u00fcnen bir vitamindir. C vitamininin v\u00fccudun \u00e7o\u011fu dokusuna sa\u011flaml\u0131\u011f\u0131n\u0131 veren kollajenin \u00fcretiminden alyuvarlar\u0131n i\u015flemesine kadar bir\u00e7ok \u00f6nemli g\u00f6revi vard\u0131r. <strong>V\u00fccudumuz taraf\u0131ndan sentezlenemedi\u011fi<\/strong> i\u00e7in d\u0131\u015far\u0131dan sa\u011flanmak zorundad\u0131r. Ayr\u0131ca suda \u00e7\u00f6z\u00fcnd\u00fc\u011f\u00fc i\u00e7in v\u00fccutta depolanamaz ve g\u00fcnl\u00fck olarak besinlerle yeteri kadar al\u0131nmas\u0131 gerekir.<\/p>\n<p>C vitamini eksikli\u011fi hafif belirtiler g\u00f6sterdi\u011finde tedavi edilmezse, ileri evrede <strong>skorb\u00fct<\/strong> hastal\u0131\u011f\u0131na neden olabilir. \u0130leri derecede C vitamini eksikli\u011fi olan <strong>\u00e7ocuklarda<\/strong> kas zay\u0131fl\u0131\u011f\u0131, ufak travmada hemen morarmalar, kolay burun kanamas\u0131 ve zay\u0131f bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi g\u00f6r\u00fclmektedir.<\/p>\n<figure id=\"attachment_9193\" aria-describedby=\"caption-attachment-9193\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-9193\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/c-vitamini-ne-ise-yarar.jpg?resize=626%2C417&#038;ssl=1\" alt=\"C vitamini ne i\u015fe yarar?\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/c-vitamini-ne-ise-yarar.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/c-vitamini-ne-ise-yarar.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-9193\" class=\"wp-caption-text\">C vitamini ne i\u015fe yarar?<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"C_vitamininin_yararlari_nelerdir\"><\/span><strong>C vitamininin yararlar\u0131 nelerdir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>C vitamini, v\u00fccutta bir\u00e7ok kimyasal tepkimenin normal olarak ilerlemesi i\u00e7in gereklidir.<\/p>\n<p>C vitamini, ba\u011f\u0131\u015f\u0131kl\u0131k sistemindeki h\u00fccreleri destekleyerek <strong>ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir.<\/strong> Sadece so\u011fuk alg\u0131nl\u0131\u011f\u0131na kar\u015f\u0131 korumakla kalmaz ayn\u0131 zamanda v\u00fccudun hastal\u0131klara kar\u015f\u0131 do\u011fal savunma mekanizmas\u0131 \u00fczerinde de faydal\u0131 bir genel etkiye sahiptir. Zehirlenme, bakteri enfeksiyonlar\u0131, yaralanma ve h\u0131rpalanma gibi durumlara kar\u015f\u0131 v\u00fccudu korur.<\/p>\n<p>C vitamini, kan damalar\u0131nda, k\u0131k\u0131rdaklarda,kaslarda ve kemiklerde bulunan <strong>kollajen proteini gibi baz\u0131 protein ve enzimlerin sentezinde g\u00f6rev al\u0131r.<\/strong> Yeterli C vitamini al\u0131nmazsa v\u00fccudumuz kollajen \u00fcretemez hale gelir. Kollajen \u00fcretimi olmazsa da v\u00fccutta doku tamiri zorla\u015f\u0131r ve doku y\u0131k\u0131m\u0131 ba\u015flar.<\/p>\n<p>C vitamini, doku olu\u015fmas\u0131ndaki \u00f6neminden dolay\u0131 <strong>yara iyile\u015fmesi i\u00e7in de gereklidir.<\/strong> V\u00fccudun \u00e7e\u015fitli yaralanmalardan sonra iyile\u015fme s\u00fcrecini h\u0131zland\u0131rmaktad\u0131r.<\/p>\n<p>C vitamini <strong>kan damarlar\u0131n\u0131n kuvvetli olmas\u0131nda g\u00f6rev yapmaktad\u0131r.<\/strong> Eksikli\u011finde kan damarlar\u0131 zay\u0131flamakta ve ufak darbeler sonucu kanamalar g\u00f6r\u00fclebilmektedir. Damar \u00e7eperlerini kuvvetlendirerek kanamalar\u0131n ve g\u00f6zde katarakt olu\u015fumunun engellenmesine yard\u0131mc\u0131 olur.<\/p>\n<p><strong>Ayr\u0131ca \u00e7ocuklarda di\u015f eti kanamas\u0131nda altta iltihabi bir durum saptanmazsa C vitamini eksikli\u011fi akla gelmelidir.<\/strong><\/p>\n<p><strong>C vitamini antioksidan bir vitamindir. <\/strong>Sigara duman\u0131 gibi kirleticiler, radyasyona maruz kalma,toksinler ve kimyasallar gibi serbest radikallerin hasar\u0131ndan v\u00fccudu korur. Bu radikaller; kalp hastal\u0131klar\u0131, kanser gibi baz\u0131 hastal\u0131klar\u0131n geli\u015fmesine neden olabilir.C vitamini, meme kanseri ve g\u00fcne\u015f \u0131\u015f\u0131nlar\u0131n\u0131n olu\u015fturdu\u011fu deri kanserlerinin geli\u015fimini yava\u015flat\u0131r. Sigara i\u00e7en bireylerin C vitamini ihtiyac\u0131 daha fazlad\u0131r. <strong>Ebeveynler olarak m\u00fcmk\u00fcn oldu\u011funca sigara t\u00fcketmemeye,t\u00fcketiyorsan\u0131z da pasif i\u00e7ici olmamas\u0131 i\u00e7in \u00e7ocu\u011funuzun sigara duman\u0131na maruz kalmamas\u0131na ekstra \u00f6zen g\u00f6steriniz.<\/strong><\/p>\n<p>C vitaminin di\u011fer <strong>baz\u0131 besin \u00f6gelerinin v\u00fccutta kullan\u0131lmas\u0131 i\u00e7in yard\u0131mc\u0131 bir g\u00f6revi vard\u0131r. <\/strong>Demir, kalsiyum, A ve E vitaminleri, B vitaminlerinden tiamin, riboflavin, folik asit ve pantotenik asidin v\u00fccutta daha elveri\u015fli olarak kullan\u0131labilmeleri i\u00e7in gereklidir. \u00d6zellikle v\u00fccudumuzda kan yap\u0131m\u0131 i\u00e7in gerekli olan demir ve folik asidin kana ge\u00e7mesini kolayla\u015ft\u0131r\u0131r ve kullan\u0131m\u0131n\u0131 artt\u0131r\u0131r.<strong>Yeterli C vitamini al\u0131nmad\u0131\u011f\u0131 durumda demir emilimi bozulur ve buna ba\u011fl\u0131 anemi(kans\u0131zl\u0131k) geli\u015febilir. Demir kaynaklar\u0131n\u0131n yan\u0131nda C vitamini kaynaklar\u0131 da t\u00fcketilmelidir.<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"C_vitamini_eksikligi_belirtileri_nelerdir\"><\/span><strong>C vitamini eksikli\u011fi belirtileri nelerdir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>C vitamini yeterli d\u00fczeyde al\u0131nmad\u0131k\u00e7a klinik belirtiler g\u00f6r\u00fclmeye ba\u015flar.<\/p>\n<p><strong>Bu belirtilerin hafif \u015fekilleri ;<\/strong><\/p>\n<p>-Yorgunluk<\/p>\n<p>-\u0130\u015ftahs\u0131zl\u0131k<\/p>\n<p>&#8211; Yaralar\u0131n iyile\u015fmesinde gecikme<\/p>\n<p>&#8211; \u0130steksizlik<\/p>\n<p>-Di\u015f etlerinin \u015fi\u015fmesi ve kanamas\u0131<\/p>\n<p>-T\u0131rnakta \u015fekil bozukluklar\u0131 ve kanamalard\u0131r.<\/p>\n<p><strong>Fakat yetersizlik artt\u0131k\u00e7a klinik belirtiler a\u011f\u0131rla\u015fmaktad\u0131r ;<\/strong><\/p>\n<p>-Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin zay\u0131flamas\u0131yla so\u011fuk alg\u0131nl\u0131\u011f\u0131,grip gibi hastal\u0131klara s\u0131k yakalanma, enfeksiyonlara kar\u015f\u0131 direncin azalmas\u0131<\/p>\n<p>-Hafif darbede morarma ve kanamalar<\/p>\n<p>-D\u00fczeltilemeyen Demir eksikli\u011fi anemisi (kans\u0131zl\u0131k)<\/p>\n<p>-B\u00fcy\u00fcmede duraklama<\/p>\n<p>-Eklemlerde \u015fi\u015fmeler ve a\u011fr\u0131lar<\/p>\n<p>-Kemiklerde k\u0131r\u0131lmalar ile<\/p>\n<p>-\u0130leri evrede <strong>Skorb\u00fct<\/strong> ile sonu\u00e7lanabilir.<\/p>\n<figure id=\"attachment_9194\" aria-describedby=\"caption-attachment-9194\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-9194\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/c-vitamini-hangi-besinlerde-bulunur.jpg?resize=626%2C417&#038;ssl=1\" alt=\"C vitamini hangi besinlerde bulunur?\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/c-vitamini-hangi-besinlerde-bulunur.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/c-vitamini-hangi-besinlerde-bulunur.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-9194\" class=\"wp-caption-text\">C vitamini hangi besinlerde bulunur?<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Gunluk_C_vitamini_ihtiyaci_nedir\"><\/span><strong>G\u00fcnl\u00fck C vitamini ihtiyac\u0131 nedir?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>V\u00fccutta bir\u00e7ok kimyasal tepkimenin normal olarak ilerlemesi i\u00e7in gerekli olan C vitamininin ihtiyac\u0131 d\u0131\u015f etmenlere ba\u011fl\u0131 olarak ki\u015fiye g\u00f6re de\u011fi\u015febilmektedir. Hastal\u0131k gibi durumlar d\u0131\u015f\u0131nda, g\u00fcnde ortalama 100-200 mg,bebeklerde 50 mg C vitamini t\u00fcketimi, vitamin eksikli\u011fine ba\u011fl\u0131 hastal\u0131klar\u0131 <strong>\u00f6nlemek<\/strong> i\u00e7in yeterlidir.<\/p>\n<p><strong>\u00c7ocukluk \u00e7a\u011f\u0131nda yani h\u0131zl\u0131 b\u00fcy\u00fcme d\u00f6neminde, gebelikte ve emziklilikte, ate\u015fli hastal\u0131k d\u00f6neminde ihtiya\u00e7 artar. Ek olarak sporcu \u00e7ocuklar\u0131n ihtiyac\u0131 daha fazlad\u0131r. Do\u011fum kontrol haplar\u0131n\u0131n kullan\u0131lmas\u0131 ve sigara i\u00e7ilmesi gibi durumlarda normalden daha fazla ihtiya\u00e7 oldu\u011fu bildirilmi\u015ftir. <\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"C_vitamini_hangi_besinlerde_bulunur\"><\/span><strong>C vitamini hangi besinlerde bulunur?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Do\u011fada \u00e7ok yayg\u0131n bir \u015fekilde bulunan bu vitaminin en zengin kaynaklar\u0131n\u0131 taze meyve ve sebzeler olu\u015fturur.<\/p>\n<p><strong>Meyveler aras\u0131nda en \u00e7ok C vitamini i\u00e7erenler; limon, portakal, greyfurt, kivi, nar, \u00e7ilek, b\u00f6\u011f\u00fcrtlen, frenk \u00fcz\u00fcm\u00fc, ku\u015fburnu, k\u0131z\u0131lc\u0131k ve ananast\u0131r. <\/strong><\/p>\n<p><strong>Sebzeler aras\u0131nda ise; maydanoz, dereotu, tere, roka, semizotu ve \u0131spanak\u00a0 gibi ye\u015fil yaprakl\u0131 sebzeler, k\u0131rm\u0131z\u0131 ve ye\u015fil biber,domates,asma yapra\u011f\u0131, karnabahar,brokoli, mor lahana ve yer elmas\u0131d\u0131r.<\/strong><\/p>\n<p>1 mandalina ortalama 30 mg,<\/p>\n<p>1 portakal ortalama 90 mg,<\/p>\n<p>8-10 adet \u00e7ilek ortalama 75 mg,<\/p>\n<p>1 limon ortalama 45 mg,<\/p>\n<p>1 orta boy k\u0131rm\u0131z\u0131 biber ortalama 120 mg,<\/p>\n<p>1 orta boy ye\u015fil biber ortalama 90 mg,<\/p>\n<p>Yar\u0131m demet maydanoz ortalama 140 mg,<\/p>\n<p>1 kivi ortalama 60 mg,<\/p>\n<p>1 dilim ananas ortalama 60 mg,<\/p>\n<p>\u00c7eyrek mor lahana ortalama 70 mg,<\/p>\n<p>1 kase brokoli ortalama 150 mg C vitamini i\u00e7ermektedir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"C_vitamini_tuketirken_nelere_dikkat_etmeliyiz\"><\/span><strong>C vitamini t\u00fcketirken nelere dikkat etmeliyiz? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Fakat meyve ve sebzelerin C vitamini de\u011ferleri t\u00fcr\u00fcne, yeti\u015fti\u011fi topra\u011fa, iklime ve olgunluk derecesine g\u00f6re farkl\u0131l\u0131k g\u00f6stermektedir. Genellikle sebze ve meyveler olgunla\u015fmam\u0131\u015fken daha fazla C vitamini i\u00e7erir.\u00a0 Ayr\u0131ca C vitamini oksijen ile temas\u0131yla ve \u00f6zellikle y\u00fcksek s\u0131cakl\u0131klarda \u00e7ok kolay par\u00e7alan\u0131r. <strong>G\u0131dalar\u0131n i\u015flenmesi, depolanmas\u0131 ve pi\u015firilmesi s\u0131ras\u0131nda en \u00e7ok kayba u\u011frayan vitamin C vitaminidir.<\/strong>\u00a0 Bu nedenle, bu besinlerin \u0131s\u0131, \u0131\u015f\u0131k ve metal ile temaslar\u0131 olabildi\u011fince engellenmek, taze olarak t\u00fcketmek, kestikten sonra bekletmemek kay\u0131plar\u0131 \u00f6nlemek a\u00e7\u0131s\u0131ndan \u00e7ok \u00f6nemlidir.<\/p>\n<p>\u00c7i\u011f t\u00fcketilebilen besinler iyice temizlenip\u00a0 \u00e7i\u011f t\u00fcketilmeli, pi\u015firilmesi gerekenler ise tercihen buharda pi\u015firilmelidir. Limon, portakal, biber gibi besinler kesildi\u011fi zaman bekletilmeden t\u00fcketilmelidir. <strong>Demir eksikli\u011fi olan \u00e7ocuklara<\/strong>, et yumurta gibi demir kaynaklar\u0131 yan\u0131nda mutlaka C vitamini kaynaklar\u0131 ile verilmelidir. (\u00d6rne\u011fin; kahvalt\u0131da yumurta yan\u0131nda mandalina,biber veya maydanoz gibi)<\/p>\n<p>Ayr\u0131ca kaynar suya veya \u00e7ay\u0131n\u0131za limon eklemek do\u011fru de\u011fildir \u00e7\u00fcnk\u00fc C vitamini y\u00fcksek s\u0131cakl\u0131klara dayanamaz. Oda s\u0131cakl\u0131\u011f\u0131ndaki suyunuza taze kesilmi\u015f limon ekleyip i\u00e7erseniz C vitamininden faydalanm\u0131\u015f olursunuz.<\/p>\n<figure id=\"attachment_9195\" aria-describedby=\"caption-attachment-9195\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-9195\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/c-vitamini-faydalari-ve-zararlari-nelerdir.jpg?resize=626%2C417&#038;ssl=1\" alt=\"C vitamini fayda ve zararlar\u0131 nelerdir?\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/c-vitamini-faydalari-ve-zararlari-nelerdir.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/c-vitamini-faydalari-ve-zararlari-nelerdir.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-9195\" class=\"wp-caption-text\">C vitamini fayda ve zararlar\u0131 nelerdir?<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Gunluk_C_vitamini_ihtiyaci_nasil_karsilanir\"><\/span><strong>G\u00fcnl\u00fck C vitamini ihtiyac\u0131 nas\u0131l kar\u015f\u0131lan\u0131r?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>V\u00fccutta b\u00fcy\u00fcme, geli\u015fme ve onar\u0131m gibi bir\u00e7ok g\u00f6revde rol alan vitaminlerin d\u00fczenli olarak her g\u00fcn belirli miktarlarda v\u00fccuda al\u0131nmas\u0131 gerekir. <strong>Bu nedenle ki\u015fi g\u00fcnl\u00fck diyetini g\u0131dalardan dengeli bir bi\u00e7imde t\u00fcketerek olu\u015fturmal\u0131d\u0131r. <\/strong>Vitaminlerin eksik al\u0131nmas\u0131 emilim bozukluklar\u0131 ya da baz\u0131 metabolik bozukluklara yol a\u00e7ar.<\/p>\n<p>A,D,E ve K vitaminleri ya\u011fda \u00e7\u00f6z\u00fcnen vitaminler oldu\u011fu i\u00e7in v\u00fccutta depolanabilirken<strong>, B grubu ve C vitamini suda \u00e7\u00f6z\u00fcnen vitaminler oldu\u011fu i\u00e7in v\u00fccutta depolanmaz, fazlas\u0131 idrar ile at\u0131l\u0131r.<\/strong> Bu nedenle, \u00f6zellikle suda \u00e7\u00f6z\u00fcnen vitaminlerin v\u00fccut i\u00e7erisinde yeterli seviyelerde bulunmas\u0131 i\u00e7in <strong>diyette s\u00fcrekli yer verilmelidir.<\/strong><\/p>\n<p>*Meyve ve sebzeler beslenmemizde her g\u00fcn bulunmal\u0131d\u0131r. Her \u00f6\u011f\u00fcn farkl\u0131 renklerde olanlar tercih edilip \u00e7e\u015fitlik de sa\u011flanmal\u0131d\u0131r. <strong>Fakat<\/strong> C vitamininin sadece turun\u00e7gillerde bulundu\u011fu d\u00fc\u015f\u00fcnerek <strong>\u00e7ok fazla porsiyonda meyve yemek,<\/strong> karaci\u011fer sa\u011fl\u0131\u011f\u0131 i\u00e7in do\u011fru bir yakla\u015f\u0131m de\u011fildir. G\u00fcnde ortalama 2-3 adet meyve t\u00fcketip, y\u00fcksek miktarda C vitamini i\u00e7eren biber, maydanoz gibi <strong>sebzelere de beslenmemizde s\u0131kl\u0131kla yer vermeliyiz.<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Doktorunuza_danismadan_vitamin_kullanmayin\"><\/span><strong>Doktorunuza dan\u0131\u015fmadan vitamin kullanmay\u0131n<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00d6zellikle Koronavir\u00fcs nedeniyle vitamin takviyeleri s\u0131kl\u0131kla kullan\u0131lmaya ba\u015flanm\u0131\u015ft\u0131r. Bunlardan biri de C vitaminidir. G\u00fcnl\u00fck s\u0131n\u0131r a\u015f\u0131lmad\u0131\u011f\u0131 s\u00fcrece takviye al\u0131m\u0131 g\u00fcvenlidir. Fakat takviye al\u0131nsa bile beslenmeyle C vitamini i\u00e7eren besinleri t\u00fcketmek kesinlikle ihmal edilmemelidir. \u00c7\u00fcnk\u00fc takviyeler, C vitamini i\u00e7eren g\u0131dalarda do\u011fal olarak bulunan antioksidanlarla ayn\u0131 derecede fayda sa\u011flamamaktad\u0131r.<\/p>\n<p><strong>\u0130la\u00e7-takviye etkile\u015fimi<\/strong> unutulmamal\u0131, takviyeler uzmana dan\u0131\u015fmadan kullan\u0131lmamal\u0131d\u0131r. (Ayr\u0131ca B12 takviyesi de kullan\u0131l\u0131yorsa, g\u00fcn i\u00e7inde yak\u0131n vakitlerde <strong>al\u0131nmamal\u0131d\u0131r.<\/strong>)<\/p>\n<p>C vitamini fazla al\u0131nd\u0131\u011f\u0131 takdirde idrarla at\u0131l\u0131r ama hastal\u0131k gibi durumlar d\u0131\u015f\u0131nda g\u00fcnl\u00fck hayatta ihtiya\u00e7tan \u00e7ok fazla al\u0131mlar (2000 mg \u00fczeri) mide bulant\u0131s\u0131, kusma, kar\u0131n a\u011fr\u0131s\u0131, ishal, b\u00f6breklerde ta\u015f olu\u015fumu ve \u00a0allerjik deri belirtilerine neden olabilir.<\/p>\n<p>Besinler ilac\u0131m\u0131z olsun. Sa\u011fl\u0131kl\u0131 g\u00fcnler dilerim.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>C vitamini faydalar\u0131 nelerdir? C vitamini hangi besinlerde bulunur? C vitamini eksikli\u011fi belirtileri nelerdir? G\u00fcnl\u00fck C vitamini ihtiyac\u0131 nedir? G\u00fcnl\u00fck C vitamini ihtiyac\u0131 nas\u0131l kar\u015f\u0131lan\u0131r?\u00a0Diyetisyen \u0130rem U\u011fur, C vitamini hakk\u0131nda merak edilenleri ve C vitamininin faydalar\u0131n\u0131 yazd\u0131!&#8230; C Vitamini hakk\u0131nda bilmeniz gerekenler\u00a0 Vitaminler, normal b\u00fcy\u00fcmenin ve ya\u015fam\u0131n devam ettirilebilmesi i\u00e7in hayati \u00f6neme sahiptir. V\u00fccut direncini [&hellip;]<\/p>\n","protected":false},"author":140,"featured_media":9191,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[5],"tags":[11490,11491],"class_list":{"0":"post-9183","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beslenme","8":"tag-c-vitamini-nelerde-var","9":"tag-c-vitamini-serumu"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/12\/c-vitamini-nelerde-var.jpg?fit=626%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/9183","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/users\/140"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=9183"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/9183\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/9191"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=9183"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=9183"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=9183"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}