{"id":3788,"date":"2019-04-05T15:23:15","date_gmt":"2019-04-05T12:23:15","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=3788"},"modified":"2019-04-05T15:23:15","modified_gmt":"2019-04-05T12:23:15","slug":"kalbi-koruyan-5-beslenme-kurali","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/kalbi-koruyan-5-beslenme-kurali\/","title":{"rendered":"Kalbi koruyan 5 beslenme kural\u0131"},"content":{"rendered":"

Kalp damar hastal\u0131klar\u0131 d\u00fcnyada \u00f6l\u00fcmlerin birinci derecede nedeni olmaya devam ediyor. \u00d6yle ki d\u00fcnyada her 4 ki\u015fiden biri kalp damar hastal\u0131klar\u0131na yakalan\u0131yor ve her y\u0131l 18 milyon ki\u015fi bu hastal\u0131klardan ya\u015fam\u0131n\u0131 yitiriyor. \u00dclkemizde de \u00f6nemli bir sorun olan kalp damar hastal\u0131klar\u0131n\u0131n g\u00f6r\u00fclme s\u0131kl\u0131\u011f\u0131 50 ya\u015f \u00fcst\u00fcndeki yeti\u015fkinlerde y\u00fczde 12-15 aras\u0131nda de\u011fi\u015fiyor. Ayr\u0131ca yeti\u015fkin n\u00fcfusun yar\u0131ya yak\u0131n\u0131 da risk alt\u0131nda. Hareketsizlik, obezite, sigara ve alkol t\u00fcketimi kalp damar hastal\u0131klar\u0131na yakalanma riskini art\u0131ran \u00f6nemli etkenler. \u00c7a\u011f\u0131m\u0131z\u0131n \u00f6nemli bir problemi olan hatal\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131 da bu hastal\u0131klar\u0131 tetikleyen en \u00f6nemli sorumlulardan biri. Peki, kalp sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in nas\u0131l beslenmeliyiz? Hangi besinlere sofram\u0131zda s\u0131k\u00e7a yer vermeliyiz? <\/span> Beslenme ve Diyet Uzman\u0131 \u0130pek Ertan<\/strong> <\/span>kalp sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korumak i\u00e7in beslenme al\u0131\u015fkanl\u0131klar\u0131m\u0131zda dikkat etmemiz gereken noktalar\u0131 anlatt\u0131, \u00f6nemli \u00f6neriler ve uyar\u0131larda bulundu. <\/span><\/p>\n

S\u0131k s\u0131k kilo al\u0131p vermeyin<\/strong><\/span><\/p>\n

Beslenme ve Diyet Uzman\u0131 \u0130pek Ertan kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in s\u0131k s\u0131k kilo al\u0131p vermekten ka\u00e7\u0131nman\u0131z gerekti\u011fi uyar\u0131s\u0131nda bulunuyor.<\/span> <\/span>Amerikan Kalp Birli\u011fi\u2019nde yay\u0131nlanan ve 160.000\u2019e yak\u0131n kad\u0131n\u0131n 11 y\u0131ll\u0131k a\u011f\u0131rl\u0131k \u00f6yk\u00fcs\u00fc al\u0131narak yap\u0131lan bir \u00e7al\u0131\u015fmaya g\u00f6re, zay\u0131flama program\u0131 sonras\u0131 verdikleri kilolar\u0131 birka\u00e7 ay i\u00e7inde geri alan ki\u015filerde, kilosunu koruyan ki\u015filere g\u00f6re ani kardiyak \u00f6l\u00fcm riskinin 3,5 kat artt\u0131\u011f\u0131 g\u00f6zlenmi\u015f. Yine ayn\u0131 \u00e7al\u0131\u015fman\u0131n ba\u015flang\u0131c\u0131nda, normal a\u011f\u0131rl\u0131kta olup kilo al\u0131p verme d\u00f6ng\u00fcs\u00fcne giren ki\u015filerde koroner kalp hastal\u0131klar\u0131 riskinin y\u00fczde 66 oran\u0131nda artt\u0131\u011f\u0131 tespit edilmi\u015f. <\/span><\/p>\n

5 \u00d6NEML\u0130 BESLENME KURALI! <\/strong><\/span><\/strong><\/p>\n

Sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 tercih edin <\/strong><\/span><\/p>\n

Beslenmenizde yer alan, g\u00f6r\u00fcn\u00fcr ve g\u00f6r\u00fcnmeyen ya\u011f al\u0131m\u0131n\u0131z\u0131 kontrol alt\u0131na almal\u0131s\u0131n\u0131z. \u0130\u015flenmi\u015f g\u0131dalar\u0131n i\u00e7erisinde buluna ya\u011flar genellikle k\u00f6t\u00fc huylu LDL kolesterol\u00fcn\u00fc y\u00fckselten ya\u011f asitlerini i\u00e7eriyorlar. Bu nedenle haz\u0131rlad\u0131\u011f\u0131n\u0131z yemeklere ekledi\u011finiz ya\u011f \u00e7e\u015fitlerinin zeytinya\u011f\u0131 veya f\u0131nd\u0131k ya\u011f\u0131 gibi Omega 3 i\u00e7eri\u011fi y\u00fcksek doymam\u0131\u015f ya\u011f asitlerini i\u00e7eren ya\u011flar olmas\u0131na dikkat edin. Hayvansal kaynakl\u0131 besinlerin i\u00e7inde \u00e7o\u011funlukla doymu\u015f ya\u011flar daha fazla bulundu\u011fu i\u00e7in bu t\u00fcr besinlerin t\u00fcketimini k\u0131s\u0131tlamal\u0131s\u0131n\u0131z. S\u00fct, yo\u011furt, peynir ve etlerin ya\u011fl\u0131 olan b\u00f6l\u00fcmleri doymu\u015f ya\u011flardan olduk\u00e7a zenginler. Dolay\u0131s\u0131yla bu besinlerin beslenmenizdeki s\u0131kl\u0131\u011f\u0131na ve miktar\u0131na dikkat edin. <\/span><\/strong><\/p>\n

Posa t\u00fcketiminizi art\u0131r\u0131n<\/strong><\/span><\/p>\n

Posa kolesterol\u00fcn ba\u011f\u0131rsaklardan emilimine engel olarak v\u00fccuttan at\u0131lmas\u0131na yard\u0131mc\u0131 oluyor. Bu \u00f6zelli\u011fi nedeniyle beslenmenizde posal\u0131 besinlerin t\u00fcketimini artt\u0131rman\u0131zda fayda var. \u00d6zellikle et ve kahvalt\u0131 gibi<\/span> <\/span>kolesterolden zengin bir \u00f6\u011f\u00fcn t\u00fcketirken yan\u0131na posadan zengin olduklar\u0131 i\u00e7in sebze\/salata eklemeyi ihmal etmeyin. Beslenme ve Diyet Uzman\u0131 \u0130pek Ertan g\u00fcnl\u00fck posa t\u00fcketimini artt\u0131rmak i\u00e7in de g\u00fcnde en az 2 porsiyon meyve ile 3 porsiyon kadar sebze t\u00fcketmeniz gerekti\u011fini belirterek s\u00f6zlerine \u015f\u00f6yle devam ediyor: \u201cAyr\u0131ca beyaz ekmek yerine kepekli, \u00e7avdar veya yulaf ekme\u011fi tercih edin. Kabuklar\u0131 ile yenebilen meyveleri kabu\u011fuyla birlikte t\u00fcketin. Meyve sular\u0131 yerine meyvenin kendisini ve m\u00fcmk\u00fcnse kabuklu bir \u015fekilde yemeyi tercih edin. Pirin\u00e7 pilav\u0131 yerine bulgur pilav\u0131n\u0131 tercih edin. \u00d6zellikle protein i\u00e7eri\u011fi y\u00fcksek kuru baklagillere (nohut, kuru fasulye, mercimek, barbunya) beslenmenizde haftada ortalama 2-3 kez yer verin.\u201d<\/span><\/p>\n

Akdeniz diyetini tercih edin<\/strong> <\/span><\/p>\n

Amerika\u2019da yay\u0131nlanan Usnews Dergisi her y\u0131l oldu\u011fu gibi, bu y\u0131l da sa\u011fl\u0131k uzmanlar\u0131ndan olu\u015fan bir panelde 41 farkl\u0131 diyeti de\u011ferlendirdi. En \u00fcst s\u0131rada yer almas\u0131 i\u00e7in o diyetin nispeten takip edilmesi kolay, besleyici, a\u011f\u0131rl\u0131k kayb\u0131 konusunda etkili, diyabet ve kalp hastal\u0131klar\u0131na kar\u015f\u0131 koruyucu olmas\u0131 gerekiyordu. Ve bu \u015fartlar\u0131 sa\u011flayan diyetlerin ba\u015f\u0131nda t\u00fcm besin gruplar\u0131n\u0131n dengeli bir \u015fekilde yer ald\u0131\u011f\u0131 Akdeniz diyeti geldi. <\/span><\/p>\n

Sa\u011fl\u0131kl\u0131 tah\u0131llardan vazge\u00e7meyin<\/strong><\/span><\/p>\n

Yeni beslenme trendlerinin ba\u015f\u0131nda bu aralar karbonhidrat al\u0131m\u0131n\u0131n \u00e7ok azalt\u0131lmas\u0131 yer al\u0131yor. Fakat son zamanlarda yap\u0131lan ara\u015ft\u0131rmalar g\u00f6steriyor ki uzun vadede karbonhidrats\u0131z beslenen ki\u015filerde kalp damar hastal\u0131klar\u0131n\u0131n ve diyabetin g\u00f6r\u00fclme riski sa\u011fl\u0131kl\u0131 karbonhidratlar\u0131 tercih eden ki\u015filere g\u00f6re daha fazla oluyor. \u00c7\u00fcnk\u00fc posadan zengin bir beslenme ancak sa\u011fl\u0131kl\u0131 tah\u0131llar\u0131n beslenmeye eklenmesiyle m\u00fcmk\u00fcn olabiliyor. Bunun i\u00e7in rafine unlardan yap\u0131lm\u0131\u015f hamur i\u015fleri veya ekmek yerine, tam tah\u0131l unlar\u0131ndan yap\u0131lan ekme\u011fi, pirin\u00e7 yerine bulguru, karabu\u011fday, kinoa veya kabuklu pirin\u00e7leri, t\u00fcketim s\u0131kl\u0131\u011f\u0131n\u0131 ve miktar\u0131n\u0131 kontrol ederek tercih edin. <\/span><\/p>\n

Basit karbonhidrat al\u0131m\u0131n\u0131z\u0131 azalt\u0131n<\/strong><\/span><\/p>\n

Fazla miktarda \u015feker i\u00e7eren beslenme al\u0131\u015fkanl\u0131klar\u0131 kan kolesterol d\u00fczeyini y\u00fckseltiyor. Bu t\u00fcr beslenme iyi huylu kolesterol olan HDL’yi azalt\u0131rken k\u00f6t\u00fc huylu kolesterol LDL ve trigliserit d\u00fczeylerini y\u00fckseltiyor. Bu nedenle kalp ve damar sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan risk olu\u015fturan \u015fekerli besinleri ve i\u00e7ecekleri k\u0131s\u0131tl\u0131 miktarda t\u00fcketmeye \u00f6zen g\u00f6sterin. <\/span><\/p>\n

BU BES\u0130NLERE SOFRANIZDA SIK\u00c7A YER VER\u0130N<\/strong><\/span><\/p>\n

Somon bal\u0131\u011f\u0131:<\/i><\/span> Bal\u0131klardaki Omega-3 ya\u011f asitleri, d\u00fczensiz kalp at\u0131mlar\u0131n\u0131 ve damarlarda t\u0131kan\u0131kl\u0131\u011fa neden olan plak olu\u015fumunu engelliyor. Genel olarak t\u00fcm bal\u0131klar omega 3 i\u00e7ermesine kar\u015f\u0131n, somon bal\u0131klar aras\u0131nda ya\u011f oran\u0131 en t\u00fcksek, dolay\u0131s\u0131yla omega 3 miktar\u0131 da en y\u00fcksek bal\u0131kt\u0131r. <\/span><\/p>\n

Ceviz, f\u0131nd\u0131k, f\u0131st\u0131k:<\/strong><\/span> \u0130\u00e7erdikleri ya\u011f asitleri ile kalbi koruyorlar. Hipertansiyon genel olarak t\u00fcm kalp damar hastalar\u0131 i\u00e7in risk oldu\u011fundan tuzsuz olanlar\u0131n\u0131 tercih etmeyi unutmay\u0131n. <\/span><\/p>\n

\u00dcz\u00fcms\u00fc meyveler:<\/strong><\/span> Yaban mersini, ahududu, b\u00f6\u011f\u00fcrtlen ve \u00e7ilek gibi meyveler i\u00e7erdikleri lif ve biyoaktif bile\u015fikler sayesinde kalp dostudur. Bu meyvelere renk veren bile\u015fikler kan bas\u0131nc\u0131n\u0131 dengeliyor ve damar sa\u011fl\u0131\u011f\u0131n\u0131 koruyor. <\/span><\/p>\n

Yulaf:<\/strong><\/span> <\/strong>\u0130\u00e7erdi\u011fi \u00e7\u00f6z\u00fcn\u00fcr lif sayesinde yiyeceklerdeki kolesterol\u00fcn bir k\u0131sm\u0131n\u0131n d\u0131\u015fk\u0131yla at\u0131lmas\u0131n\u0131 sa\u011fl\u0131yor, kolesterol d\u00fczeyini azalt\u0131yor ve tok tutuyor. <\/span><\/p>\n

Kuru baklagiller<\/strong>:<\/span> Lif ve B grubu vitaminler a\u00e7\u0131s\u0131ndan zengin olan kuru fasulye, barbunya, nohut ve ye\u015fil mercimek gibi bakliyatlar kalp sa\u011fl\u0131\u011f\u0131n\u0131 koruyor. Kuru baklagiller kan \u015fekerinin de dengelenmesini sa\u011fl\u0131yor.<\/span><\/p>\n

Ye\u015fil yaprakl\u0131 sebzeler:<\/strong><\/span> Ispanak ve brokoli gibi ye\u015fil sebzeler potasyum, lif, folat (folik asit), kalsiyum ve C vitamini a\u00e7\u0131s\u0131ndan zengin kalp dostu sebzeler. <\/span><\/p>\n

Turun\u00e7giller<\/strong>:<\/span> C vitamini, beta karoten, folat ve lif a\u00e7\u0131s\u0131ndan zengin olan portakal, mandalina, papaya ve ananas gibi meyveler p\u0131ht\u0131la\u015fmay\u0131 dengeleyerek kalp hastal\u0131klar\u0131ndan koruyor.<\/span><\/p>\n

Domates:<\/strong><\/span> Domates kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli olan potasyum a\u00e7\u0131s\u0131ndan zengin bir besin. G\u00fc\u00e7l\u00fc bir antioksidan olan likopen sayesinde k\u00f6t\u00fc kolesterol\u00fc (LDL) d\u00fc\u015f\u00fcr\u00fcyor ve kalp krizi riskini azalt\u0131yor. <\/span><\/p>\n

Avokado:<\/strong><\/span> Zeytinya\u011f\u0131na benzer \u015fekilde tekli doymam\u0131\u015f ya\u011f asitlerinden zengin olan avokado, hem kolesterol d\u00fc\u015f\u00fcr\u00fcc\u00fc etkisi hem de i\u00e7erdi\u011fi potasyum sayesinde kan bas\u0131nc\u0131n\u0131 dengeleyerek kalp sa\u011fl\u0131\u011f\u0131na katk\u0131da bulunuyor.<\/span><\/p>\n

Kahve:<\/strong><\/span> G\u00fcnde 2 fincan kahve, i\u00e7erdi\u011fi biyoaktif bile\u015fikler sayesinde kalp hastal\u0131klar\u0131 ve kalp krizi riskini azalt\u0131yor. Ancak kahvenin \u015fekersiz ve kremas\u0131z olmas\u0131 gerekti\u011fini unutmay\u0131n. <\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Kalp damar hastal\u0131klar\u0131 d\u00fcnyada \u00f6l\u00fcmlerin birinci derecede nedeni olmaya devam ediyor. \u00d6yle ki d\u00fcnyada her 4 ki\u015fiden biri kalp damar hastal\u0131klar\u0131na yakalan\u0131yor ve her y\u0131l 18 milyon ki\u015fi bu hastal\u0131klardan ya\u015fam\u0131n\u0131 yitiriyor. \u00dclkemizde de \u00f6nemli bir sorun olan kalp damar hastal\u0131klar\u0131n\u0131n g\u00f6r\u00fclme s\u0131kl\u0131\u011f\u0131 50 ya\u015f \u00fcst\u00fcndeki yeti\u015fkinlerde y\u00fczde 12-15 aras\u0131nda de\u011fi\u015fiyor. Ayr\u0131ca yeti\u015fkin n\u00fcfusun yar\u0131ya […]<\/p>\n","protected":false},"author":80,"featured_media":2205,"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":[5],"tags":[],"class_list":{"0":"post-3788","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beslenme"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/05\/1526651159_Davet_Resim_ve_Heykel_Sergisi.jpg?fit=920%2C520&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/3788","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=3788"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/3788\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/2205"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=3788"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=3788"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=3788"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}