{"id":5823,"date":"2020-02-04T10:03:40","date_gmt":"2020-02-04T07:03:40","guid":{"rendered":"http:\/\/diyetlif.com.tr\/blog\/?p=5823"},"modified":"2020-02-10T14:33:31","modified_gmt":"2020-02-10T11:33:31","slug":"tuz-mu-sodyum-mu","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/tuz-mu-sodyum-mu\/","title":{"rendered":"Tuz mu Sodyum mu?"},"content":{"rendered":"\n

Yemeklerimizin tad\u0131n\u0131 getiren, sofralar\u0131m\u0131z\u0131n ba\u015f k\u00f6\u015fesine kurulan tuz hakk\u0131nda pek \u00e7ok s\u00f6ylenti var. Pe ki tuz ne kadar sa\u011fl\u0131kl\u0131, ne kadar sa\u011fl\u0131ks\u0131z?<\/p>\n\n\n\n

Tuz, sodyum i\u00e7eri\u011fi dolay\u0131s\u0131yla tansiyon ve pek \u00e7ok kalp hastal\u0131\u011f\u0131na sebep olabilmektedir. Fakat v\u00fccutta kas, sinir ve dola\u015f\u0131m sisteminin sodyuma ihtiya\u00e7 bulunmaktad\u0131r. Ayr\u0131ca iyot minerali ile zenginle\u015ftirilmi\u015f olmas\u0131 da tuz, de\u011ferli k\u0131lan \u00f6zelliklerindendir. Zenginle\u015ftirilmi\u015f tuz d\u00fcnya \u00e7ap\u0131nda iyot eksikli\u011fi ile m\u00fccadele de \u00e7ok \u00f6nemli bir yere sahiptir.<\/p>\n\n\n\n

G\u00fcn i\u00e7erisinde t\u00fcketti\u011fimiz ekmek, haz\u0131r g\u0131dalar( bisk\u00fcvi, kraker..), zeytin, peynir gibi besinlerden olduk\u00e7a y\u00fcksek miktarda tuz al\u0131yoruz. \u00dczerine yemeklerde kullan\u0131lan tuzlar ve sofrada kullan\u0131lan ekstra tuzda eklendi\u011finde g\u00fcnl\u00fck tuz t\u00fcketimimiz daha da art\u0131yor.<\/p>\n\n\n\n

G\u00fcnl\u00fck sodyum al\u0131m\u0131n\u0131n % 6’s\u0131 sofradan yeme\u011fe eklenen tuz ile, %5’i ise yemek pi\u015ferken eklenen tuz <\/a>ile gelmektedir. Geri kalan k\u0131s\u0131m ise i\u015flenmi\u015f besinlerden ve haz\u0131r g\u0131dalardan, fast-food \u00fcr\u00fcnlerden gelmektedir. \u00d6zellikle fazla miktarda konserve, salamura besin, haz\u0131r paketli \u00fcr\u00fcn t\u00fcketimi s\u00f6z konusu oldu\u011funda sodyum t\u00fcketimi \u00e7ok fazla artmaktad\u0131r.<\/p>\n\n\n\n

\"tuz<\/figure>\n\n\n\n

Tuz ve sodyum nelerde var?<\/h2>\n\n\n\n

Sodyum besinlerde sadece tuz olarak kar\u015f\u0131m\u0131za \u00e7\u0131km\u0131yor. \u00d6zellikle g\u0131da sanayiinde kullan\u0131lan sodyum bikarbonat, monosodyum glutamat, sodyum nitrit veya sodyum benzoat, karbonat, kabartma tozu, soya sosu gibi pek \u00e7ok \u00fcr\u00fcnde y\u00fcksek oranda sodyum bulunmaktad\u0131r.<\/p>\n\n\n\n

Deniz tuzunun sofra tuzuna g\u00f6re daha az sodyum i\u00e7erdi\u011fine dair baz\u0131 bilgi kirlilikleri bulunmaktad\u0131r. Fakat ister deniz tuzu, ister sofra tuzu ister se kosher tuz olsun hepsinin sodyum i\u00e7eri\u011fi ayn\u0131 miktardad\u0131r. Bu nedenle t\u00fcketim miktar\u0131na son derece dikkatli olunmal\u0131d\u0131r.<\/p>\n\n\n\n

\u00d6zetle;<\/h3>\n\n\n\n

Sodyum t\u00fcketimini kontrol edebilmek i\u00e7in \u00f6nerilen g\u00fcnl\u00fck tuz t\u00fcketimi 6 gr yani 1 \u00e7ay ka\u015f\u0131\u011f\u0131d\u0131r. Bu da yakla\u015f\u0131k 2 gr sodyuma tekab\u00fcl etmektedir. \u00dclkemizde bulunan g\u00fcnl\u00fck tuz t\u00fcketimi ise g\u00fcnl\u00fck 18 gr kadard\u0131r. Tuz t\u00fcketimini d\u00fc\u015f\u00fcrmeye haz\u0131r \u00fcr\u00fcn ve fast-food t\u00fcketimini azaltmakla, salatalarda ve sofrada ekstra tuz eklemekten ka\u00e7\u0131nmakla ba\u015flayabilirsiniz. Tansiyon, b\u00f6brek hastal\u0131klar\u0131<\/a> gibi problemleri olanlar ise yemek ve ekmeklerinden de tuzu \u00e7\u0131kartmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Yemeklerimizin tad\u0131n\u0131 getiren, sofralar\u0131m\u0131z\u0131n ba\u015f k\u00f6\u015fesine kurulan tuz hakk\u0131nda pek \u00e7ok s\u00f6ylenti var. Pe ki tuz ne kadar sa\u011fl\u0131kl\u0131, ne kadar sa\u011fl\u0131ks\u0131z? Tuz, sodyum i\u00e7eri\u011fi dolay\u0131s\u0131yla tansiyon ve pek \u00e7ok kalp hastal\u0131\u011f\u0131na sebep olabilmektedir. Fakat v\u00fccutta kas, sinir ve dola\u015f\u0131m sisteminin sodyuma ihtiya\u00e7 bulunmaktad\u0131r. Ayr\u0131ca iyot minerali ile zenginle\u015ftirilmi\u015f olmas\u0131 da tuz, de\u011ferli k\u0131lan \u00f6zelliklerindendir. […] More<\/a><\/p>\n","protected":false},"author":1,"featured_media":5826,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[231],"tags":[393,392],"adace-sponsor":[],"yoast_head":"\nTuz mu Sodyum mu? | Diyetlif Blog<\/title>\n<meta name=\"description\" content=\"Yemeklerimizin tad\u0131n\u0131 getiren, sofralar\u0131m\u0131z\u0131n ba\u015f k\u00f6\u015fesine kurulan tuz hakk\u0131nda pek \u00e7ok s\u00f6ylenti var. 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