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<\/p>\n<\/p>\n
Y\u00fcksek ya\u011f t\u00fcketiminin kalp hastal\u0131klar\u0131, kanser, diyabet ve \u015fi\u015fmanl\u0131k gibi bir\u00e7ok kronik hastal\u0131kla ili\u015fkili oldu\u011fu bilinmektedir. Ancak normal d\u00fczeylerde t\u00fcketilen ya\u011f ise sa\u011fl\u0131k i\u00e7in gereklidir. D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fcn\u00fcn \u00f6nerilerine uygun olarak g\u00fcnl\u00fck enerji t\u00fcketiminin en az % 15-20 sinin ya\u011flardan gelmesi gerekir. Ya\u011f\u0131 tam anlam\u0131yla beslenmenizden \u00e7\u0131karmamal\u0131 toplam t\u00fcketti\u011finiz ya\u011f miktar\u0131 ve \u00e7e\u015fidine dikkat etmelisiniz.<\/p>\n
Hangi Ya\u011flar Sa\u011fl\u0131kl\u0131?<\/strong><\/em><\/p>\n Doymu\u015f ya\u011f asitlerinden olu\u015fan ya\u011flar oda s\u0131cakl\u0131\u011f\u0131nda kat\u0131d\u0131r. Hayvansal \u00fcr\u00fcnler, palmiye ve hindistan cevizi ya\u011flar\u0131 temel olarak doymu\u015f ya\u011f asitlerinden olu\u015fur. Doymu\u015fluk artt\u0131k\u00e7a ya\u011f\u0131n kat\u0131l\u0131\u011f\u0131 da artar.<\/p>\n Doymam\u0131\u015f ya\u011f asitleri ise oda s\u0131cakl\u0131\u011f\u0131nda s\u0131v\u0131 halde bulunurlar. Genelde bitkisel kaynakl\u0131 ya\u011flard\u0131r, ay\u00e7i\u00e7ek, m\u0131s\u0131r\u00f6z\u00fc, soya, zeytin, kanola ve f\u0131st\u0131k ya\u011flar\u0131 gibi. <\/p>\n Bunlar\u0131n d\u0131\u015f\u0131nda besinlerdeki ya\u011f asitleri de farkl\u0131l\u0131k g\u00f6sterir. Hem deniz \u00fcr\u00fcnleri hem de k\u0131rm\u0131z\u0131 etler doymu\u015f ve doymam\u0131\u015f ya\u011f asitleri i\u00e7erirler. Fakat bal\u0131\u011f\u0131n doymam\u0131\u015f ya\u011f asitleri etin ise doymu\u015f ya\u011f asitleri y\u00fcksektir.<\/p>\n Sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in doymam\u0131\u015f ya\u011f asitlerinden zengin besinleri ve s\u0131v\u0131 ya\u011flar\u0131 t\u00fcketmeye \u00e7al\u0131\u015f\u0131n.<\/p>\n Hidrojenize Ya\u011f = S\u0131v\u0131 Ya\u011flar\u0131n Oda S\u0131cakl\u0131\u011f\u0131nda Kat\u0131 Halde Olmas\u0131<\/em><\/strong><\/p>\n Ya\u011flar\u0131n kimyasal olarak yap\u0131lar\u0131 de\u011fi\u015ftirilebilir. Bu i\u015flem s\u0131ras\u0131nda ya\u011f asidi zincirine eksik olan hidrojenler eklendi\u011fi i\u00e7in hidrojenizasyon olarak adland\u0131r\u0131l\u0131r. \u0130\u015flem sonunda s\u0131v\u0131 ya\u011flar oda s\u0131cakl\u0131\u011f\u0131nda kat\u0131ya yak\u0131n bir hal al\u0131r.<\/p>\n Bunun d\u0131\u015f\u0131nda trans ya\u011flar da beslenmemiz a\u00e7\u0131s\u0131ndan \u00f6nemlidir. Trans ya\u011flar hidrojene bitkisel ya\u011flar i\u00e7inde ayn\u0131 zamanda s\u0131\u011f\u0131r, kuzu, tereya\u011f\u0131 veya s\u00fct i\u00e7inde do\u011fal olarak bulunur. Baz\u0131 ya\u011flar i\u00e7inde kolesterol de\u011ferini s\u0131f\u0131r olarak g\u00f6rebilirsiniz fakat trans ya\u011f bulunup bulunmad\u0131\u011f\u0131na dikkat etmelisiniz.Trans ya\u011flar\u0131n diyetten tamamen \u00e7\u0131kar\u0131lmas\u0131 ile ilgili bilimsel g\u00f6r\u00fc\u015fler vard\u0131r ancak bu ya\u011flar\u0131n zararl\u0131 etkisi doymu\u015f ya\u011flar kadar de\u011fildir.<\/p>\n Margarin, bisk\u00fcvi ve kraker gibi besinlerdeki hidrojenize ya\u011flar\u0131 g\u00f6rebilirisiniz fakat trans ya\u011flar\u0131n olup olmad\u0131\u011f\u0131n\u0131 bilemezsiniz. En iyisi bu besinleri m\u00fcmk\u00fcn oldu\u011funca az t\u00fcketmeye \u00e7al\u0131\u015f\u0131n \u00e7\u00fcnk\u00fc hidrojene ya\u011flar v\u00fccut i\u00e7in doymu\u015f ya\u011f olarak d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n Kolesterol En \u00c7ok hangi Besinlerde Bulunur?<\/em><\/strong><\/p>\n Kolesterol ya\u011fa benzeyen fakat tamamen ya\u011f olmayan bir maddedir. Kolesterol ve ya\u011flar hayvansal besinlerde birlikte bulunurlar ve birbirleriyle kar\u0131\u015ft\u0131r\u0131l\u0131rlar. Baz\u0131 besinlerde \u2018Kolesterol \u0130\u00e7ermez\u2019 yaz\u0131s\u0131n\u0131 g\u00f6r\u00fcrs\u00fcn\u00fcz ama bu total ya\u011f miktar\u0131n\u0131n d\u00fc\u015f\u00fck oldu\u011fu anlam\u0131na gelmez.<\/p>\n V\u00fccut h\u00fccreleri kolesterol\u00fc sentezler ve fazla oldu\u011fu s\u00fcrece kalp hastal\u0131klar\u0131 riskini artt\u0131r\u0131r. Bunun yan\u0131nda besinlerden ald\u0131\u011f\u0131m\u0131z kolesterol de vard\u0131r. Kolesterol k\u0131rm\u0131z\u0131 et, kanatl\u0131 hayvan etleri, yumurta sar\u0131s\u0131, bal\u0131k ve s\u00fct gibi hayvansal kaynakl\u0131 besinlerde bulunur. Genelde yumurta ve k\u0131rm\u0131z\u0131 et en \u00e7ok kolesterol i\u00e7eren besinler olarak bilinir halbuki \u00e7al\u0131\u015fmalarda yumurtan\u0131n beyaz\u0131yla birlikte her g\u00fcn 1 tane t\u00fcketildi\u011finde bile kolesterol\u00fc y\u00fckseltmedi\u011fi g\u00f6zlenmi\u015f. Peynir ise k\u0131rm\u0131z\u0131 etten daha fazla kolesterol i\u00e7ermektedir. K\u0131rm\u0131z\u0131 et \u00e7ok az t\u00fcketilse bile t\u00fcketti\u011finiz ya\u011fl\u0131 peynir miktar\u0131na g\u00f6re daha fazla kolesterol alabilirsiniz.<\/p>\n Organ etlerinin bunun yan\u0131nda kalamar, karides ve kabuklu deniz \u00fcr\u00fcnlerinin de kolesterol i\u00e7eri\u011fi y\u00fcksektir.<\/p>\n Omega 3 \u0130\u00e7eren Besinler T\u00fcketin<\/strong><\/em><\/p>\n Bal\u0131k, k\u0131rm\u0131z\u0131 et ve tavuktan daha az doymu\u015f ya\u011f i\u00e7erir ve omega-3 ya\u011f asitlerinden zengindir. \u00d6zellikle so\u011fuk sularsa ya\u015fayan uskumru, ton, somon, sardalye gibi ya\u011fl\u0131 bal\u0131klar ile g\u00f6lde ya\u015fayan alabal\u0131klar omega-3 a\u00e7\u0131s\u0131ndan zengindir. Tabi bunun yan\u0131nda gittik\u00e7e artan deniz kirlili\u011fiyle birlikte sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan zararl\u0131 a\u011f\u0131r metallere maruz kalma riskini de d\u00fc\u015f\u00fcn\u00fcrsek \u00e7eli\u015fkili bir durum ortaya \u00e7\u0131kmaktad\u0131r !!<\/p>\n Bal\u0131klar d\u0131\u015f\u0131nda kanola ve soya ya\u011f\u0131 da bir miktar omega-3 i\u00e7erir. Omega-3 ya\u011f asitleri kalp sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan \u00f6nemlidir ancak kalp hastal\u0131klar\u0131n\u0131n tek \u00e7aresi olamaz. Bunun yan\u0131nda genel beslenme al\u0131\u015fkanl\u0131klar\u0131 ve egzersizin \u00f6nemi ka\u00e7\u0131n\u0131lmazd\u0131r.<\/p>\n Omega-3 Tabletleri \u0130\u015fe Yarar m\u0131?<\/strong><\/em><\/p>\n Bal\u0131k ya\u011f\u0131 tabletleri omega-3 ya\u011f asitlerini i\u00e7ermekle birlikte v\u00fccut i\u00e7in bal\u0131k gibi bir i\u015flevi olup olmad\u0131\u011f\u0131 kesin de\u011fildir ve baz\u0131 \u00e7al\u0131\u015fmalarda iyi kolesterol i\u00e7in herhangi bir etkisi g\u00f6r\u00fclmemi\u015ftir. Tablet kullanmak yerine beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131zda bal\u0131\u011fa daha \u00e7ok yer verebilirisiniz.<\/p>\n Serap G\u00fczel – Radikal<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" \n Y\u00fcksek ya\u011f t\u00fcketiminin kalp hastal\u0131klar\u0131, kanser, diyabet ve \u015fi\u015fmanl\u0131k gibi bir\u00e7ok kronik hastal\u0131kla ili\u015fkili oldu\u011fu bilinmektedir. Ancak normal d\u00fczeylerde t\u00fcketilen ya\u011f ise sa\u011fl\u0131k i\u00e7in gereklidir. D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fcn\u00fcn \u00f6nerilerine uygun olarak g\u00fcnl\u00fck enerji t\u00fcketiminin en az % 15-20 sinin ya\u011flardan gelmesi gerekir. Ya\u011f\u0131 tam anlam\u0131yla beslenmenizden \u00e7\u0131karmamal\u0131 toplam t\u00fcketti\u011finiz ya\u011f <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-11488","post","type-post","status-publish","format-standard","hentry","category-saglik","odd"],"_links":{"self":[{"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/posts\/11488","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=11488"}],"version-history":[{"count":0,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/posts\/11488\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=11488"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=11488"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=11488"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}