{"id":3963,"date":"2019-05-09T17:19:50","date_gmt":"2019-05-09T14:19:50","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=3963"},"modified":"2019-05-09T17:19:50","modified_gmt":"2019-05-09T14:19:50","slug":"vucudun-yaga-ihtiyaci-var","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/vucudun-yaga-ihtiyaci-var\/","title":{"rendered":"V\u00fccudun ya\u011fa ihtiyac\u0131 var!"},"content":{"rendered":"

Ya\u011f olmadan olmuyor! <\/strong>
\nRamazan<\/strong> ay\u0131n\u0131n gelmesi ile birlikte beslenme d\u00fczeni, besin se\u00e7imi gibi konular yine \u00f6n plana \u00e7\u0131k\u0131yor. Hem ak\u015fam iftar saatinde t\u00fcm g\u00fcn\u00fcn a\u00e7l\u0131\u011f\u0131 \u00fczerine hem de sahur vaktinde uyumadan hemen \u00f6nce yenen yemekler, \u00f6zellikle de d\u00fczensiz ve sa\u011fl\u0131ks\u0131z ise sorunlara neden olabiliyor. Erken d\u00f6nemde midede \u015fi\u015fkinlik, haz\u0131ms\u0131zl\u0131k gibi sorunlara neden olmakla birlikte beslenme tercihlerine ba\u011fl\u0131 olarak kalp damar sistemi sorunlar\u0131, kolesterol gibi pek \u00e7ok problem ortaya \u00e7\u0131kabiliyor.<\/strong> Kalp damar sistemi ve kolesterol denince de akla hemen \u201cya\u011f\u201dlar geliyor.<\/p>\n

Ya\u011flar<\/strong>, \u00f6nemli bir enerji kayna\u011f\u0131 olmalar\u0131n\u0131n yan\u0131 s\u0131ra bir tak\u0131m ba\u015fka fonksiyonlar\u0131 nedeni ile de \u00f6nemlidirler. Ya\u011f, gram ba\u015f\u0131na 9 kcal ile enerji a\u00e7\u0131s\u0131ndan en zengin besindir. Enerji vermelerinin yan\u0131 s\u0131ra ya\u011fda eriyen vitaminler olan A, D, E ve K vitaminleri a\u00e7\u0131s\u0131ndan da \u00f6nem ta\u015f\u0131maktad\u0131r.<\/strong> Bununla birlikte ya\u011flar, insan organizmas\u0131ndaki h\u00fccrelerin duvar\u0131nda bulunmalar\u0131ndan \u00f6t\u00fcr\u00fc, h\u00fccre sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan da gerekli ve \u00f6nemli yap\u0131ta\u015flar\u0131d\u0131r.<\/p>\n

Besinlerde Bulunan Ya\u011flar<\/b><\/p>\n

Diyet ya\u011flar\u0131<\/strong>, besinlerde ve yemeklik ya\u011flarda bulunan, protein ve karbonhidrat gibi makro besin \u00f6\u011felerinden biridir. Etler, bal\u0131klar, yumurta, s\u00fct ve s\u00fct \u00fcr\u00fcnleri gibi hayvansal kaynaklardan al\u0131nabilece\u011fi gibi ay\u00e7i\u00e7e\u011fi, soya, kanola gibi tohumlar, ceviz, f\u0131nd\u0131k, f\u0131st\u0131k, badem gibi sert kabuklu kuruyemi\u015fler, zeytin ve m\u0131s\u0131r gibi besinlerden de temin etmek m\u00fcmk\u00fcnd\u00fcr. Etler, yumurta, tereya\u011f\u0131, s\u00fct ve s\u00fct \u00fcr\u00fcnlerinde bulunan ya\u011flar hayvansal, ay\u00e7i\u00e7e\u011fi ya\u011f\u0131, m\u0131s\u0131r \u00f6z\u00fc ya\u011f\u0131, zeytinya\u011f\u0131, soya ya\u011f\u0131 gibi ya\u011flar ise bitkisel s\u0131v\u0131 ya\u011flar olarak tan\u0131mlanmaktad\u0131r. Margarinler ise ay\u00e7i\u00e7e\u011fi, m\u0131s\u0131r\u00f6z\u00fc, zeytinya\u011f\u0131 gibi bitkisel kaynakl\u0131 ya\u011flar\u0131n end\u00fcstriyel olarak doyurulmas\u0131 ile \u00fcretilen bitkisel ancak kat\u0131 ya\u011flard\u0131r ve ilk kez 1869 y\u0131l\u0131nda Napolyon\u2019un iste\u011fi ile tereya\u011f\u0131na alternatif olarak \u00fcretilmi\u015ftir. G\u00fcn\u00fcm\u00fczde, \u00a0margarinler genellikle doymam\u0131\u015f ya\u011f asitlerinden olu\u015fmakta ve bitkisel s\u0131v\u0131 ya\u011flardan elde edildikleri i\u00e7in de tereya\u011f\u0131ndan farkl\u0131 olarak kolesterol i\u00e7ermemektedirler. Ancak yap\u0131sal olarak i\u015flenmi\u015f bir son \u00fcr\u00fcn olduklar\u0131ndan dolay\u0131 saf bitkisel ya\u011flar kadar sa\u011fl\u0131kl\u0131 olmad\u0131klar\u0131n\u0131 belirtmek gerekir. K\u0131rm\u0131z\u0131 etlerde, beyaz etlere g\u00f6re k\u0131smi y\u00fcksek olmakla birlikte, 100g orta ya\u011fl\u0131 ette 20g, 100g ceviz veya f\u0131nd\u0131kta 60g ve 100g s\u00fct veya yo\u011furtta ise yakla\u015f\u0131k 3g ya\u011f bulunmaktad\u0131r. Tereya\u011f\u0131nda bu oran her 100g i\u00e7in 80 g ya\u011f iken, zeytinya\u011f\u0131n\u0131n her 100g.\u0131nda 95 g ya\u011f bulunmaktad\u0131r. Dolay\u0131s\u0131yla g\u00fcnl\u00fck beslenmemiz s\u0131ras\u0131nda ya\u011flar\u0131n bir k\u0131sm\u0131n\u0131 tereya\u011f\u0131, zeytinya\u011f\u0131 gibi yemeklik ya\u011flar, geri kalan k\u0131sm\u0131n\u0131 da et, s\u00fct ve \u00fcr\u00fcnleri, sebzeler gibi kaynaklar olu\u015fturmaktad\u0131r.<\/p>\n

Ya\u011f asidi \u00e7e\u015fitleri nelerdir?<\/b><\/p>\n

Besinler genel olarak hem doymu\u015f hem doymam\u0131\u015f ya\u011f asitlerini i\u00e7erir. Besinlerde daha belirgin olarak bulunan ya\u011f asidi yiyeceklerin fiziki \u00f6zelliklerini de etkiler. \u00d6rne\u011fin doymu\u015f ya\u011f asidinden zengin tereya\u011f\u0131, oda \u0131s\u0131s\u0131nda kat\u0131 iken doymam\u0131\u015f ya\u011f asitlerinden zengin olan \u00a0zeytinya\u011f\u0131 ise s\u0131v\u0131 halde bulunur. Margarinler ise doymam\u0131\u015f ya\u011f asitlerinden zengin ya\u011f kaynaklar\u0131ndan \u00fcretilmi\u015f olsalar da i\u015flem g\u00f6rd\u00fckleri i\u00e7in kat\u0131 haldedirler. K\u0131rm\u0131z\u0131 etler (s\u0131\u011f\u0131r, kuzu eti), s\u00fct ve s\u00fct \u00fcr\u00fcnleri (s\u00fct, peynir, yo\u011furt, tereya\u011f\u0131, peynir, dondurma, s\u00fct tozu, krema), Hindistan cevizi ya\u011f\u0131 i\u00e7 ya\u011f\u0131 doymu\u015f, ya\u011f asitlerinden zengin ya\u011f kaynaklar\u0131d\u0131r.<\/strong> Doymam\u0131\u015f ya\u011f asitleri ise \u00e7oklu ve tekli doymam\u0131\u015f ya\u011f asitleri olmak \u00fczere birden fazla alt ba\u015fl\u0131kta incelenmelidirler. Kolza ya\u011f\u0131, zeytin ve zeytinya\u011f\u0131, susam tohumu, susam ya\u011f\u0131, avokado, badem, yer f\u0131st\u0131\u011f\u0131, f\u0131nd\u0131k ve f\u0131nd\u0131k ya\u011f\u0131;<\/strong> tekli doymam\u0131\u015f ya\u011f asitleri i\u00e7eren besinlerdir. Ya\u011fl\u0131 bal\u0131klar (somon, uskumru, hamsi, alabal\u0131k), kanola ya\u011f\u0131, ceviz, soya fasulyesi, soya ya\u011f\u0131, keten tohumu ise ba\u015fta Omega-3 olmak \u00fczere Omega-6 \u00e7oklu doymam\u0131\u015f ya\u011f asitlerini i\u00e7erir. Bununla birlikte sofral\u0131k veya kahvalt\u0131l\u0131k yumu\u015fak margarinler, ay \u00e7ekirde\u011fi, ay\u00e7i\u00e7ek ya\u011f\u0131, bu\u011fday r\u00fc\u015feymi, m\u0131s\u0131r ve m\u0131s\u0131r ya\u011f\u0131 ise Omega-6 \u00e7oklu doymam\u0131\u015f ya\u011f asitleri i\u00e7eri\u011fi ile \u00f6n plana \u00e7\u0131karlar.<\/strong><\/p>\n

Hangi ya\u011flar\u0131 ne kadar t\u00fcketmeliyiz?<\/b><\/p>\n

Yeti\u015fkinlerin, g\u00fcnl\u00fck beslenme ile ald\u0131klar\u0131 enerjinin yakla\u015f\u0131k %20-30\u2019unun ya\u011flardan sa\u011flanmas\u0131 \u00f6nerilmekte ve ko\u015fucu, bisiklet\u00e7i gibi fiziksel aktivitesi y\u00fcksek olan sporcularda ise bu oran\u0131n %35\u2019e kadar ula\u015fabilece\u011fi s\u00f6ylenebilir. Yani g\u00fcnl\u00fck enerji ihtiyac\u0131 2.000 kkal olan bir kad\u0131n g\u00fcnde 45 – 80 gram kadar ya\u011f t\u00fcketebilirken g\u00fcnde 2.500 kkal enerji alan sa\u011fl\u0131kl\u0131 bir erkek i\u00e7in bu miktar g\u00fcnde 55 – 100 gram aras\u0131ndad\u0131r. Buradan da anla\u015f\u0131laca\u011f\u0131 \u00fczere ya\u011f t\u00fcketmek zararl\u0131 de\u011fildir ve g\u00fcnl\u00fck beslenme al\u0131\u015fkanl\u0131\u011f\u0131m\u0131zda, yukar\u0131da belirtilen miktardan az ya\u011f t\u00fcketmek do\u011fru de\u011fildir. \u00d6nemli olan ya\u011f\u0131n miktar\u0131ndan \u00e7ok, ya\u011f\u0131n \u00e7e\u015fidi yani hangi ya\u011f asidi t\u00fcrlerinden ne kadar t\u00fcketildi\u011fidir. G\u00fcnl\u00fck t\u00fcketilen ya\u011f miktar\u0131n\u0131n \u00a0%30-35lik k\u0131sm\u0131n\u0131n doymu\u015f ya\u011flardan, geri kalan k\u0131sm\u0131n\u0131n ise tekli veya \u00e7oklu doymam\u0131\u015f ya\u011flardan al\u0131nmas\u0131 \u00f6nerilebilir. Bununla birlikte m\u00fcmk\u00fcnse i\u015flenmi\u015f, end\u00fcstriyel, trans ya\u011flardan hi\u00e7 kullan\u0131lmamal\u0131 veya kullan\u0131lacaksa da %5\u2019ten fazla olmamas\u0131na dikkat etmek gerekmektedir.<\/p>\n

Az \u00f6nce de s\u0131n\u0131flad\u0131\u011f\u0131m \u00fczere hayvansal k\u00f6kenli g\u0131dalardaki ya\u011f asitlerinin b\u00fcy\u00fck k\u0131sm\u0131 doymu\u015ftur. Buna kar\u015f\u0131l\u0131k, bitki k\u00f6kenli g\u0131dalarda ve baz\u0131 deniz \u00fcr\u00fcnlerinde, ya\u011f asitlerinin b\u00fcy\u00fck bir k\u0131sm\u0131 tekli doymam\u0131\u015f ve \u00e7oklu doymam\u0131\u015f durumdad\u0131r. Doymu\u015f ya\u011flar, beyin h\u00fccrelerinin ana bile\u015fenlerinden biridir ve bu nedenle sa\u011fl\u0131kl\u0131 beyin fonksiyonu i\u00e7in gereklidir. Daha fazla doymu\u015f ya\u011f t\u00fcketen ki\u015filerde demans geli\u015fme riskinin azald\u0131\u011f\u0131 bilinmektedir. Bununla birlikte doymu\u015f ya\u011flar ayr\u0131ca karaci\u011fer ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in fayda sa\u011flar. Doymam\u0131\u015f ya\u011flar tipik olarak zeytin, f\u0131nd\u0131k, ay\u00e7i\u00e7e\u011fi veya tohum gibi bitki kaynaklar\u0131nda ve bal\u0131kta bulunur. Doymam\u0131\u015f ya\u011flar \u00f6zellikle kalp damar sistemi hastal\u0131klar\u0131na yakalanma riskinizi azalt\u0131r, iyi kolesterol\u00fc artt\u0131rarak k\u00f6t\u00fc kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olur. Margarin gibi i\u015flenmi\u015f, end\u00fcstriyel ya\u011flar ve hidrojenize edilmi\u015f trans ya\u011flar ile i\u015flenmi\u015f g\u0131dalar ise sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan son derece sak\u0131ncal\u0131d\u0131r. Kalp ve damar sistemi hastal\u0131klar\u0131n\u0131n geli\u015fimini kolayla\u015ft\u0131rmalar\u0131n\u0131n yan\u0131nda k\u00f6t\u00fc kolesterol\u00fcn artmas\u0131na da sebep olurlar.<\/p>\n

Az ya\u011fl\u0131 bir diyeti benimsemek yerine, faydal\u0131 ‘iyi ya\u011flar’ yemeye ve zararl\u0131 ‘k\u00f6t\u00fc ya\u011flardan’ ka\u00e7\u0131nmaya odaklanmak daha \u00f6nemlidir. Ya\u011f, sa\u011fl\u0131kl\u0131 bir diyetin \u00f6nemli par\u00e7as\u0131d\u0131r. Sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in ‘iyi’ olan, di\u011fer ad\u0131yla doymam\u0131\u015f ya\u011fl\u0131 g\u0131dalar\u0131 se\u00e7in, doymu\u015f ya\u011f i\u00e7eri\u011fi y\u00fcksek g\u0131dalar\u0131 belirli ve gerekli \u00f6l\u00e7\u00fclerde t\u00fcketin ve ‘k\u00f6t\u00fc’ trans ya\u011flardan mutlak suretle ka\u00e7\u0131n\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ya\u011f olmadan olmuyor! Ramazan ay\u0131n\u0131n gelmesi ile birlikte beslenme d\u00fczeni, besin se\u00e7imi gibi konular yine \u00f6n plana \u00e7\u0131k\u0131yor. Hem ak\u015fam iftar saatinde t\u00fcm g\u00fcn\u00fcn a\u00e7l\u0131\u011f\u0131 \u00fczerine hem de sahur vaktinde uyumadan hemen \u00f6nce yenen yemekler, \u00f6zellikle de d\u00fczensiz ve sa\u011fl\u0131ks\u0131z ise sorunlara neden olabiliyor. Erken d\u00f6nemde midede \u015fi\u015fkinlik, haz\u0131ms\u0131zl\u0131k gibi sorunlara neden olmakla birlikte beslenme […]<\/p>\n","protected":false},"author":16,"featured_media":3966,"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":[3114,3116,3117,3115,1454,3113],"class_list":{"0":"post-3963","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-saglik","8":"tag-diyet-yaglari","9":"tag-gunluk-kac-gram-yag-alinmali","10":"tag-gunluk-yag-gereksinimi","11":"tag-gunluk-yag-ihtiyaci-nasil-karsilanir","12":"tag-ramazan","13":"tag-yaglar"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2019\/05\/saglikli-yiyecekler-deniz-urunleri.jpg?fit=625%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/3963","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\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=3963"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/3963\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/3966"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=3963"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=3963"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=3963"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}