{"id":7809,"date":"2021-08-27T09:00:00","date_gmt":"2021-08-27T06:00:00","guid":{"rendered":"https:\/\/diyetlif.com.tr\/blog\/?p=7809"},"modified":"2021-08-10T12:22:42","modified_gmt":"2021-08-10T09:22:42","slug":"yaglar","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/yaglar\/","title":{"rendered":"Ya\u011flar"},"content":{"rendered":"\n<p>Ya\u011flar 9 kkal\/gr\u2019l\u0131k y\u00fcksek enerjisinin yan\u0131 s\u0131ra v\u00fccuttaki aktiviteleri dolay\u0131s\u0131yla da dikkatli t\u00fcketilmelidir. \u00d6zellikle kalp ve damar sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan ya\u011f t\u00fcketimi olduk\u00e7a dikkatli olmal\u0131d\u0131r. Olu\u015fumlar\u0131na g\u00f6re ya\u011flar\u0131 2 \u015fekilde ay\u0131rabiliriz; doymu\u015f ve doymam\u0131\u015f ya\u011flar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Doymu\u015f Ya\u011flar<\/strong><\/h2>\n\n\n\n<p>Genellikle hayvansal kaynakl\u0131 ve oda s\u0131cakl\u0131\u011f\u0131nda kat\u0131 halde bulunan ya\u011flard\u0131r. Doymu\u015f ya\u011flar insan v\u00fccudunda sentezlenebilen ya\u011flard\u0131r. Ya\u011f t\u00fcketimi olmasa bile fazla t\u00fcketilen karbonhidrat ve proteinlerden doymu\u015f ya\u011flar sentezlenebilir. Doymu\u015f ya\u011flar hem toplam kolesterol\u00fc hem de k\u00f6t\u00fc kolesterol\u00fc y\u00fckseltir. Bu da kalp hastal\u0131klar\u0131n\u0131n riskini daha da artt\u0131r\u0131r.<\/p>\n\n\n\n<p>Et ve et \u00fcr\u00fcnleri, k\u00fcmes hayvanlar\u0131n\u0131n derileri, yumurta sar\u0131lar\u0131 ve ya\u011fl\u0131 mand\u0131ra \u00fcr\u00fcnlerinde doymu\u015f ya\u011flar bulunur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Doymam\u0131\u015f Ya\u011flar<\/h2>\n\n\n\n<p>Oda s\u0131cakl\u0131\u011f\u0131nda s\u0131v\u0131 halde bulunan bitkisel kaynakl\u0131 ya\u011flard\u0131r. V\u00fccutta sentezlenemeyen elzem ya\u011f asitlerinden olu\u015furlar. Bu nedenle d\u0131\u015far\u0131dan besinler arac\u0131l\u0131\u011f\u0131yla al\u0131nmalar\u0131 gereklidir. Tekli ve \u00e7oklu doymam\u0131\u015f ya\u011f asitleri olarak ikiye ayr\u0131l\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tekli Doymam\u0131\u015f Ya\u011flar<\/h2>\n\n\n\n<p>Oda s\u0131cakl\u0131\u011f\u0131nda s\u0131v\u0131 fakat buzdolab\u0131na koyuldu\u011funda yava\u015f yava\u015f kat\u0131 hal al\u0131r. Az miktarda doymam\u0131\u015f ya\u011f asitleri i\u00e7erir. \u0130yi huylu kolesterol\u00fcn d\u00fc\u015fmesine engel olurken k\u00f6t\u00fc huylu kolesterol ve toplam kolesterol\u00fcn d\u00fc\u015fmesini sa\u011flarlar. Zeytinya\u011f\u0131, kanola ya\u011f\u0131, kabuklu yemi\u015fler(badem, f\u0131nd\u0131k, ceviz vb) ve bunlar\u0131n ya\u011flar\u0131 ile avokado tekli doymam\u0131\u015f ya\u011f i\u00e7eren besinlerdir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u00c7oklu Doymam\u0131\u015f Ya\u011flar<\/h2>\n\n\n\n<p>K\u00f6t\u00fc huylu kolesterol\u00fc d\u00fc\u015f\u00fcrmede yard\u0131mc\u0131d\u0131r. Omega-6 ve omega-3 olarak ikiye ayr\u0131l\u0131r.<\/p>\n\n\n\n<p>Omega-6; m\u0131s\u0131r\u00f6z\u00fc ya\u011f\u0131, ay\u00e7i\u00e7e\u011fi ya\u011f\u0131 ve soya fasulyesi ya\u011f\u0131nda bulunur.<\/p>\n\n\n\n<p>Omega-3; ya\u011fl\u0131 deniz bal\u0131klar\u0131 en \u00f6nemli kayna\u011f\u0131d\u0131r. Ayr\u0131ca keten tohumu ve ya\u011f\u0131nda, soya ya\u011f\u0131nda, kanola ya\u011f\u0131nda ceviz ve f\u0131nd\u0131kta da bulunmaktad\u0131r. Yeterli olan omega 3 ya\u011f asidinin al\u0131nmas\u0131 i\u00e7in 5-6 adet f\u0131nd\u0131k yenilmesi yeterlidir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ya\u011flar 9 kkal\/gr\u2019l\u0131k y\u00fcksek enerjisinin yan\u0131 s\u0131ra v\u00fccuttaki aktiviteleri dolay\u0131s\u0131yla da dikkatli t\u00fcketilmelidir. \u00d6zellikle kalp ve damar sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan ya\u011f t\u00fcketimi olduk\u00e7a dikkatli olmal\u0131d\u0131r. Olu\u015fumlar\u0131na g\u00f6re ya\u011flar\u0131 2 \u015fekilde ay\u0131rabiliriz; doymu\u015f ve doymam\u0131\u015f ya\u011flar. Doymu\u015f Ya\u011flar Genellikle hayvansal kaynakl\u0131 ve oda s\u0131cakl\u0131\u011f\u0131nda kat\u0131 halde bulunan ya\u011flard\u0131r. Doymu\u015f ya\u011flar insan v\u00fccudunda sentezlenebilen ya\u011flard\u0131r. Ya\u011f t\u00fcketimi olmasa [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/diyetlif.com.tr\/blog\/yaglar\/\">More<\/a><\/p>\n","protected":false},"author":1,"featured_media":7810,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[233],"tags":[1121,1119,1118,1120,1117],"adace-sponsor":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ya\u011flar | Diyetlif Blog<\/title>\n<meta name=\"description\" content=\"Ya\u011flar 9 kkal\/gr\u2019l\u0131k y\u00fcksek enerjisinin yan\u0131 s\u0131ra v\u00fccuttaki aktiviteleri dolay\u0131s\u0131yla da dikkatli t\u00fcketilmelidi\" \/>\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\/yaglar\/\" \/>\n<meta property=\"og:locale\" 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