{"id":10542,"date":"2021-04-12T11:03:00","date_gmt":"2021-04-12T08:03:00","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=10542"},"modified":"2021-04-12T11:03:00","modified_gmt":"2021-04-12T08:03:00","slug":"hangisi-daha-faydali-balik-mi-balik-yagi-mi","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/hangisi-daha-faydali-balik-mi-balik-yagi-mi\/","title":{"rendered":"Hangisi daha faydal\u0131: Bal\u0131k m\u0131, bal\u0131k ya\u011f\u0131 m\u0131?"},"content":{"rendered":"

Bal\u0131k t\u00fcketiminin sa\u011fl\u0131kl\u0131 beslenmede \u00f6neminin b\u00fcy\u00fck oldu\u011funu biliyoruz. Bu \u00f6nemin sebebi ise bal\u0131\u011f\u0131n i\u00e7erisindeki omega-3 ya\u011f asidi. Peki, bal\u0131k ya\u011f\u0131 m\u0131 i\u00e7elim yoksa daha fazla bal\u0131k m\u0131 t\u00fcketelim?<\/strong> Bal\u0131k ya\u011f\u0131 haplar\u0131 almak, bal\u0131k yemek kadar etkili midir? Diyetisyen Deniz Z\u00fcnb\u00fclcan,<\/strong> konuyla ilgili \u00f6nemli bilgiler payla\u015ft\u0131.<\/p>\n

\"\"Diyetisyen Deniz Z\u00fcnb\u00fclcan<\/em><\/p>\n

Kalp damar hastal\u0131klar\u0131ndan psikolojik problemlere kadar sa\u011fl\u0131\u011fa bir\u00e7ok faydas\u0131 olan Omega-3 ya\u011f asidi, ALA, EPA ve DHA olmak \u00fczere 3 \u00e7e\u015fittir.<\/p>\n

Alpha-Linolenic Asit (ALA):<\/strong> Bitkisel kaynakl\u0131 Omega-3 kayna\u011f\u0131d\u0131r. Koyu ye\u015fil yaprakl\u0131 sebzeler, keten tohumu, chia tohumu ve ceviz ALA\u2019n\u0131n kaynaklar\u0131ndand\u0131r. ALA\u2019n\u0131n biyo yararl\u0131l\u0131\u011f\u0131 EPA ve DHA kadar y\u00fcksek de\u011fildir.<\/p>\n

Eicosapentaenoic Asit (EPA) ve Docosahexaenoic Asit (DHA):<\/strong> Bal\u0131k, krill canl\u0131s\u0131 ve yosun ya\u011f\u0131nda bulunmaktad\u0131r. Beraber kullan\u0131mlar\u0131 v\u00fccut i\u00e7in \u00e7ok faydal\u0131d\u0131r.<\/p>\n

Omega-3\u2019\u00fcn sa\u011fl\u0131\u011fa faydalar\u0131<\/strong><\/p>\n

\u2022 EPA, kalp-damar hastal\u0131klar\u0131ndan korur.
\n\u2022 DHA, psikolojik problemlerle m\u00fccadelede etkilidir.
\n\u2022 EPA, v\u00fccuttaki her t\u00fcrl\u00fc inflamasyonu bask\u0131lar.
\n\u2022 EPA, otoimm\u00fcn hastal\u0131klarla m\u00fccadelede etkilidir.
\n\u2022 EPA, kemik ve eklem sa\u011fl\u0131\u011f\u0131n\u0131 destekler.
\n\u2022 DHA, \u00e7ocuk geli\u015fimini destekler.
\n\u2022 DHA, adet \u00f6ncesi sendromunun bask\u0131lanmas\u0131na yard\u0131mc\u0131d\u0131r.
\n\u2022 Ya\u015flanmay\u0131 geciktirir ve cilt sa\u011fl\u0131\u011f\u0131n\u0131 destekler.
\n\u2022 Uyku kalitesini artt\u0131r\u0131r.<\/p>\n

Bal\u0131k m\u0131, bal\u0131k ya\u011f\u0131 m\u0131?<\/strong><\/p>\n

Haftada 2 defa bal\u0131k t\u00fcketilmesi Omega-3 ihtiyac\u0131n\u0131 kar\u015f\u0131layabilmek i\u00e7in \u00f6nemlidir ancak yap\u0131lan son \u00e7al\u0131\u015fmalar \u00e7ok yeterli olmad\u0131\u011f\u0131n\u0131 belirtmektedir. Bu nedenle kendi uzman\u0131n\u0131za dan\u0131\u015farak do\u011fru takviyeye karar vererek takviye de kullan\u0131labilir. Bu noktada \u00f6nemli olan bal\u0131k ya\u011f\u0131 haplar\u0131ndansa EPA-DHA oran\u0131n\u0131n yeterli oldu\u011fu bir Omega-3 takviyesi almakt\u0131r.<\/p>\n

\"\"<\/p>\n

Takviye al\u0131rken nelere dikkat edilmeli?<\/strong><\/p>\n

Alaca\u011f\u0131n\u0131z Omega-3 takviyesine karar verirken EPA-DHA miktarlar\u0131n\u0131n yakla\u015f\u0131k olarak 750 mg olmas\u0131na dikkat etmelisiniz. Omega-3 i\u00e7erikli \u00fcr\u00fcnlerin, konsantrasyon, safl\u0131k, a\u011f\u0131r metal ve kimyasal at\u0131k i\u00e7ermedi\u011fi test edilmi\u015f olmas\u0131 gerekmektedir. Bunu anlaman\u0131n yolu ise IFOS sertifikas\u0131d\u0131r. Alaca\u011f\u0131n\u0131z takviyelerde bu sertifikan\u0131n olmas\u0131na da dikkat edebilirsiniz. Al\u0131nan Omega-3 takviyesinin v\u00fccutta kullan\u0131m oran\u0131 da \u00f6nemlidir. Bunu etkileyen ise takviyenin formudur.<\/p>\n

Trigliserid formundaki takviyelerin biyoyararlan\u0131m\u0131 daha y\u00fcksektir. Ald\u0131\u011f\u0131n\u0131z takviyeyi a\u00e7 karn\u0131na veya tek ba\u015f\u0131na almaktansa bir besinle beraber alman\u0131z kullan\u0131m\u0131 a\u00e7\u0131s\u0131ndan daha do\u011fru olacakt\u0131r.<\/p>\n

Takviye kullan\u0131rsam kilo al\u0131r m\u0131y\u0131m?<\/strong><\/p>\n

\u00c7o\u011fu ki\u015fi Omega-3 takviyesi kulland\u0131\u011f\u0131 zaman kilo almaktan korkabiliyor. Ancak Omega-3\u2019\u00fcn b\u00f6yle bir etkisi yoktur. Hatta sa\u011fl\u0131\u011fa olan etkileri sayesinde kilo kontrol\u00fcnde etkilidir. Yap\u0131lan \u00e7al\u0131\u015fmalar i\u015ftah kontrol\u00fcnde de etkili olabilece\u011fini savunmaktad\u0131r.<\/p>\n

Okumal\u0131s\u0131n\u0131z: \u00c7ocuklarda bal\u0131k ya\u011f\u0131 kullan\u0131m\u0131 nas\u0131l olmal\u0131?<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Bal\u0131k t\u00fcketiminin sa\u011fl\u0131kl\u0131 beslenmede \u00f6neminin b\u00fcy\u00fck oldu\u011funu biliyoruz. Bu \u00f6nemin sebebi ise bal\u0131\u011f\u0131n i\u00e7erisindeki omega-3 ya\u011f asidi. Peki, bal\u0131k ya\u011f\u0131 m\u0131 i\u00e7elim yoksa daha fazla bal\u0131k m\u0131 t\u00fcketelim? Bal\u0131k ya\u011f\u0131 haplar\u0131 almak, bal\u0131k yemek kadar etkili midir? Diyetisyen Deniz Z\u00fcnb\u00fclcan, konuyla ilgili \u00f6nemli bilgiler payla\u015ft\u0131. Diyetisyen Deniz Z\u00fcnb\u00fclcan Kalp damar hastal\u0131klar\u0131ndan psikolojik problemlere kadar sa\u011fl\u0131\u011fa […]<\/p>\n","protected":false},"author":80,"featured_media":10543,"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":[7],"tags":[],"class_list":["post-10542","post","type-post","status-publish","format-standard","has-post-thumbnail","category-saglik"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/04\/balik1.jpg?fit=1280%2C851&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10542","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\/80"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=10542"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10542\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/10543"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=10542"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=10542"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=10542"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}