{"id":7753,"date":"2021-07-23T09:00:44","date_gmt":"2021-07-23T06:00:44","guid":{"rendered":"https:\/\/diyetlif.com.tr\/blog\/?p=7753"},"modified":"2021-07-17T20:33:38","modified_gmt":"2021-07-17T17:33:38","slug":"beslenmede-dogru-yag-tercihleri","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/beslenmede-dogru-yag-tercihleri\/","title":{"rendered":"Beslenmede Do\u011fru Ya\u011f Tercihleri"},"content":{"rendered":"\n

Yedi\u011fimiz besinlerin i\u00e7erisinde do\u011fal olarak bulunan ve bu besinleri t\u00fcketti\u011fimizde do\u011fal olarak alm\u0131\u015f oldu\u011fumuz veya pi\u015firme, haz\u0131rlama ve hatta bazen depolama a\u015famalar\u0131nda besinlere ekledi\u011fimiz enerji ve besleyicilik de\u011feri y\u00fcksek bir besin \u00f6gesinden bahsedece\u011fiz bug\u00fcn; ya\u011flar.<\/p>\n\n\n\n

Ya\u011flara zaman zaman \u00f6nyarg\u0131l\u0131 yakla\u015fabiliyoruz. \u015eimdi sizlerle bu konu ile ilgili soru i\u015faretlerini de\u011ferlendirelim.<\/p>\n\n\n\n

Ya\u011flar kilo ald\u0131r\u0131r m\u0131?<\/em><\/h2>\n\n\n\n

Ya\u011flar bizim g\u00fcnl\u00fck beslenme d\u00fczenimizde yer almas\u0131 gereken ve g\u00fcnl\u00fck enerjimizin %25-30\u2019unu olu\u015fturan bir besin \u00f6gesidir. 1 gram ba\u015f\u0131na sa\u011flad\u0131\u011f\u0131 enerji protein ve karbonhidratlara g\u00f6re g\u00f6rece fazlad\u0131r; ancak bu durum ya\u011flar\u0131n t\u00fcketildi\u011fi an v\u00fccut ya\u011f\u0131na d\u00f6n\u00fc\u015ft\u00fc\u011f\u00fc anlam\u0131na gelmiyor. \u00d6ncelikle bizim metabolizmam\u0131zda b\u00f6yle i\u015fleyen hi\u00e7bir s\u00fcre\u00e7 yok.<\/p>\n\n\n\n

Peki ya\u011f t\u00fcketirken nelere dikkat edelim?<\/em><\/h2>\n\n\n\n

Ya\u011flar\u0131n sa\u011fl\u0131kl\u0131 beslenme d\u00fczeninde t\u00fcketildi\u011fini varsayd\u0131\u011f\u0131m\u0131zda, bu beslenme \u015fekliyle birlikte ya\u011flardan gelen enerji %25-30 civar\u0131nda olmaktad\u0131r. Bu miktar da ya\u011flar\u0131n sa\u011flad\u0131\u011f\u0131 baz\u0131 metabolik olaylar i\u00e7in yeterli olacak d\u00fczeydedir.<\/p>\n\n\n\n

Peki ya\u011flar\u0131 t\u00fcketirken sadece miktar\u0131 m\u0131 \u00f6nemli?<\/em><\/h2>\n\n\n\n

Ya\u011f, bizlerin beslenmesinde hem g\u00f6r\u00fcn\u00fcr hem g\u00f6r\u00fcnmez \u015fekilde var olmakta \u00d6ncelikle her ya\u011f t\u00fcr\u00fcn\u00fcn ve ya\u011flar ile yap\u0131lan her i\u015flemin sa\u011fl\u0131kl\u0131 oldu\u011funu s\u00f6ylemek m\u00fcmk\u00fcn de\u011fil. Bu nedenle hangi ya\u011flardan ne kadar kullanmal\u0131y\u0131z bunlar\u0131 bir konu\u015fal\u0131m istiyoruz.<\/p>\n\n\n\n

Do\u011fada 2 farkl\u0131 ya\u011f t\u00fcr\u00fc var, fiziksel olarak. Kat\u0131 ya\u011flar ve s\u0131v\u0131 ya\u011flar. S\u0131v\u0131 ya\u011flar genel olarak oda s\u0131cakl\u0131\u011f\u0131nda s\u0131v\u0131 halde bulunan bitkisel kaynakl\u0131 ya\u011flard\u0131r. Ay\u00e7i\u00e7ek, m\u0131s\u0131r, zeytinya\u011f\u0131, f\u0131nd\u0131k ya\u011f\u0131 bu s\u0131n\u0131fa \u00f6rnek verilebilir. Kat\u0131 ya\u011flar ise genel olarak oda s\u0131cakl\u0131\u011f\u0131nda kat\u0131 halde bulunan ve \u00e7o\u011funlukla hayvansal kaynakl\u0131 olan ya\u011flard\u0131r. Bu ya\u011flar\u0131n hepsinin farkl\u0131 besleyici \u00f6zellikleri \u00f6ne \u00e7\u0131kt\u0131\u011f\u0131 i\u00e7in \u00f6nerilen oranlarda beslenmemizde yer almas\u0131 gerekmektedir.<\/p>\n\n\n\n

Bu ya\u011flara ek olarak, do\u011fal olarak ya\u011f i\u00e7eri\u011fi y\u00fcksek baz\u0131 besinlerimiz daha var; sert kabuklu yemi\u015fler, avokado gibi meyveler vs. Bu t\u00fcr besinlerin i\u00e7erisinde yer alan besleyici \u00f6geler de bizlerin beslenmesinde \u00f6nemli faydalar sa\u011flama a\u00e7\u0131s\u0131ndan gereklilik g\u00f6stermektedir.<\/p>\n\n\n\n

Farkl\u0131 ya\u011f t\u00fcrleri farkl\u0131 besleyicilik ve metabolik etkinliklere sahiptir ve bu besleyici \u00f6zellikler bizlere enerji sa\u011flama, ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizin g\u00fc\u00e7lenmesi gibi s\u00fcre\u00e7lerde farkl\u0131 etkinlikler g\u00f6sterebilmektedir. T\u00fcrkiye\u2019ye \u00d6zg\u00fc Beslenme Rehberi\u2019nde yer alan ifadeye g\u00f6re bizler ya\u011flar\u0131 3\u2019e ay\u0131r\u0131p belirlenen oranlarda t\u00fcketti\u011fimizde ya\u011flar\u0131n t\u00fcm sa\u011fl\u0131kl\u0131 etkilerinden faydalanabiliyor ve kendimizi fazla ya\u011f t\u00fcketiminin neden olaca\u011f\u0131 kardiyovask\u00fcler hastal\u0131klardan korunuyor olaca\u011f\u0131z.<\/p>\n\n\n\n

Daha \u00f6nce ifade etti\u011fim gibi g\u00fcnl\u00fck enerji gereksinimimizin yakla\u015f\u0131k %30\u2019u ya\u011flardan gelmeli ve bu miktar, 1-1-1,5\/2 \u015feklinde bir oranla t\u00fcketilmeli. Buradaki say\u0131lardan ilk 1: kat\u0131 yani doymu\u015f ya\u011flar\u0131 (hayvansal kaynakl\u0131 ya\u011flar; tereya\u011f, kuyruk ya\u011f\u0131, hayvansal \u00fcr\u00fcnlerin i\u00e7erisinde do\u011fal olarak yer alan ya\u011flar); ikinci 1: baz\u0131 s\u0131v\u0131 ya\u011flar (m\u0131s\u0131r ya\u011f\u0131, Ay\u00e7i\u00e7ek ya\u011f\u0131 vb); 1,5-2 ise zeytinya\u011f\u0131 t\u00fcketim oran\u0131 \u00f6nerisini ifade etmektedir.<\/p>\n\n\n\n

Akdeniz diyeti,  beslenmeye ba\u011fl\u0131 geli\u015fen bir\u00e7ok hastal\u0131\u011f\u0131n \u00f6nlenmesinde etkin bir rol g\u00f6sterdi\u011fini kan\u0131tlayan en sa\u011fl\u0131kl\u0131 beslenme \u015fekillerinden birisini ifade etmektedir. Akdeniz diyetinde bitkisel besin kaynaklar\u0131 \u00f6n plandad\u0131r, bununla birlikte \u00e7e\u015fitlilik ve dengeli besin t\u00fcketimi de sa\u011flan\u0131r. Zeytinya\u011f\u0131, Akdeniz diyetinin \u00f6nemli bir par\u00e7as\u0131d\u0131r. \u0130\u00e7eri\u011findeki sa\u011fl\u0131kl\u0131 ya\u011f asitleri ile kardiyovask\u00fcler hastal\u0131klar ba\u015fta olmak \u00fczere tedavi edici etki bile g\u00f6sterebilmektedir.<\/p>\n\n\n\n

Son olarak, omega 3 kaynaklar\u0131n\u0131 beslenmenizde mutlaka bulundurun<\/strong><\/em><\/p>\n\n\n\n

Omega 3 ya\u011f asitleri, bili\u015fsel fonksiyonlardan tutun ba\u011f\u0131\u015f\u0131kl\u0131k sistemine kadar bir\u00e7ok alanda bizlere fayda sa\u011flayan \u00f6nemli ya\u011f asitleridir. Hem bitkisel hem hayvansal kaynaklarda bulunur. Bitkisel kaynaklara \u00f6rnek olarak semizotu, keten tohumu, ceviz verilebilir; hayvansal kaynaklar i\u00e7in ise en iyi kaynak ya\u011fl\u0131 bal\u0131klard\u0131r.<\/p>\n\n\n\n

T\u00fcrkiye\u2019ye \u00d6zg\u00fc Beslenme Rehberi ve di\u011fer uluslararas\u0131 sa\u011fl\u0131kl\u0131 beslenme rehberlerinde omega 3 kaynaklar\u0131n\u0131n mutlaka beslenme d\u00fczeninde yer almas\u0131 gerekti\u011finin alt\u0131 \u00e7izilmektedir. Omega 6 kaynaklar\u0131n\u0131n (s\u0131v\u0131 ya\u011flar), omega 3 kaynaklar\u0131na g\u00f6re \u00f6nerilen belirli bir t\u00fcketim oran\u0131 bulunur. Bu ideal orana g\u00f6re omega 3\u2019\u00fcn omega 6\u2019ya g\u00f6re t\u00fcketim oran\u0131 1\/9 olmal\u0131d\u0131r; ancak T\u00fcrkiye\u2019nin genel beslenme durumunu de\u011ferlendirdi\u011fimizde bu oran 1\/22 olarak g\u00f6zlemlenmektedir. Hastal\u0131klardan korunma ve sa\u011fl\u0131kl\u0131l\u0131k halinin s\u00fcrd\u00fcr\u00fclmesi i\u00e7in beslenmemizde hem bitkisel hem hayvansal omega 3 kaynaklar\u0131n\u0131n t\u00fcketiminin artt\u0131r\u0131lmas\u0131 \u015fartt\u0131r.<\/p>\n\n\n\n

Sa\u011fl\u0131kl\u0131 ve zinde g\u00fcnler dileriz<\/p>Diyetlif<\/cite><\/blockquote>\n","protected":false},"excerpt":{"rendered":"

Yedi\u011fimiz besinlerin i\u00e7erisinde do\u011fal olarak bulunan ve bu besinleri t\u00fcketti\u011fimizde do\u011fal olarak alm\u0131\u015f oldu\u011fumuz veya pi\u015firme, haz\u0131rlama ve hatta bazen depolama a\u015famalar\u0131nda besinlere ekledi\u011fimiz enerji ve besleyicilik de\u011feri y\u00fcksek bir besin \u00f6gesinden bahsedece\u011fiz bug\u00fcn; ya\u011flar. Ya\u011flara zaman zaman \u00f6nyarg\u0131l\u0131 yakla\u015fabiliyoruz. \u015eimdi sizlerle bu konu ile ilgili soru i\u015faretlerini de\u011ferlendirelim. Ya\u011flar kilo ald\u0131r\u0131r m\u0131? Ya\u011flar bizim […] More<\/a><\/p>\n","protected":false},"author":8,"featured_media":7773,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[233],"tags":[1096,1098,1099,1097],"adace-sponsor":[],"yoast_head":"\nBeslenmede Do\u011fru Ya\u011f Tercihleri | Diyetlif Blog<\/title>\n<meta name=\"description\" content=\"Yedi\u011fimiz besinlerin i\u00e7erisinde do\u011fal olarak bulunan ve bu besinleri t\u00fcketti\u011fimizde do\u011fal olarak alm\u0131\u015f oldu\u011fumuz veya pi\u015firme, haz\u0131rlama ve hatta bazen depolama a\u015famalar\u0131nda besinlere ekledi\u011fimiz enerji ve besleyicilik de\u011feri y\u00fcksek bir besin \u00f6gesinden bahsedece\u011fiz bug\u00fcn; ya\u011flar.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/diyetlif.com.tr\/blog\/beslenmede-dogru-yag-tercihleri\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beslenmede Do\u011fru Ya\u011f Tercihleri | Diyetlif Blog\" \/>\n<meta property=\"og:description\" content=\"Yedi\u011fimiz besinlerin i\u00e7erisinde do\u011fal olarak bulunan ve bu besinleri t\u00fcketti\u011fimizde do\u011fal olarak alm\u0131\u015f oldu\u011fumuz veya pi\u015firme, haz\u0131rlama ve hatta bazen depolama a\u015famalar\u0131nda besinlere ekledi\u011fimiz enerji ve besleyicilik de\u011feri y\u00fcksek bir besin \u00f6gesinden bahsedece\u011fiz bug\u00fcn; 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