{"id":12895,"date":"2023-01-13T16:44:01","date_gmt":"2023-01-13T16:44:01","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12895"},"modified":"2023-01-13T16:44:03","modified_gmt":"2023-01-13T16:44:03","slug":"the-100-healthiest-foods-on-the-planet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-100-healthiest-foods-on-the-planet\/","title":{"rendered":"GEZEGENDEKI EN SA\u011eLIKLI 100 GIDA"},"content":{"rendered":"<\/p>\n

\u015eimdiye kadarki en fazla protein, en sa\u011fl\u0131kl\u0131 ya\u011f ve en fazla vitamin i\u00e7eren yiyecekleri ke\u015ffedin.<\/p>\n

Bir dahaki sefere markete u\u011frad\u0131\u011f\u0131n\u0131zda veya bir yemek teslimat\u0131 sipari\u015f ettinizde, market listenizin m\u00fcmk\u00fcn oldu\u011funca \u00e7ok bu yiyecekleri i\u00e7erdi\u011finden emin olun.<\/p>\n

Gezegendeki bu 100 sa\u011fl\u0131kl\u0131, en besleyici g\u0131dan\u0131n her biri, en sa\u011fl\u0131kl\u0131 ve en mutlu ya\u015fam\u0131n\u0131za yol a\u00e7acak \u00f6zel sa\u011fl\u0131k te\u015fvik edici g\u00fc\u00e7lere sahiptir.<\/p>\n

Meyve ve Sebzeler<\/h2>\n
\"fruits<\/figure>\n

Tamam, tamam, bunun tam olarak son dakika haberi olmad\u0131\u011f\u0131n\u0131 kabul ediyoruz, ama h\u0131zl\u0131 kilo kayb\u0131 s\u00f6z konusu oldu\u011funda baz\u0131 sebzelerin \u00fcst\u00fcn oldu\u011funu, di\u011ferlerinin ise olduk\u00e7a d\u00fcz d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc biliyor muydunuz? Do\u011fruy! Belirli beslenme profilleri sayesinde, baz\u0131 \u00fcr\u00fcn koridoru se\u00e7imleri metabolizman\u0131z\u0131 h\u0131zland\u0131rarak, g\u00f6bek ya\u011f genlerini kapatarak ve flab k\u0131zartarak k\u0131rpman\u0131za yard\u0131mc\u0131 olabilir ve bu da di\u011fer t\u00fcm sa\u011fl\u0131k art\u0131r\u0131c\u0131 faydalar\u0131n\u0131n \u00fczerindedir. Hangi lezzetli se\u00e7imlerin faturaya uydu\u011funu \u00f6\u011frenmek ve bunlar\u0131 diyetinize dahil etmenin lezzetli yollar\u0131n\u0131 ke\u015ffetmek i\u00e7in okumaya devam edin.<\/p>\n

\u0131spanak<\/h2>\n
\"Spinach\"<\/figure>\n

Temel Reis’in en sevdi\u011fi sebze sadece protein de\u011fil, ayn\u0131 zamanda A ve C vitaminleri, antioksidanlar ve kalp sa\u011fl\u0131\u011f\u0131na sahip folat i\u00e7in de harika bir kaynakt\u0131r. Bir bardak ye\u015fil s\u00fcper g\u0131da, kalorinin yar\u0131s\u0131 kadar ha\u015flanm\u0131\u015f yumurta kadar proteine sahiptir. Paran\u0131z\u0131n kar\u015f\u0131l\u0131\u011f\u0131n\u0131 en b\u00fcy\u00fck besin patlamas\u0131n\u0131 m\u0131 almak istiyorsun? Ispana\u011f\u0131n\u0131z\u0131 \u00e7i\u011f yemek yerine buharda pi\u015firdiniz. Bu pi\u015firme y\u00f6ntemi vitaminlerin korunmas\u0131na yard\u0131mc\u0131 olur ve v\u00fccudun ye\u015filin kalsiyum i\u00e7eri\u011fini emmas\u0131n\u0131 kolayla\u015ft\u0131r\u0131r. \u00c7orbalara, protein sallamalar\u0131na, omletlere, makarna yemeklerine ve sebzeli k\u0131zartmalara bir avu\u00e7 ekleyin veya biber, sar\u0131msak, zeytinya\u011f\u0131 ve bir s\u0131kma limonla buharda pi\u015firin ve \u00fczerine koyun.<\/p>\n

Hardal Ye\u015fillikleri<\/h2>\n
\"Mustard<\/figure>\n

Diyetinizde bir noktaya lay\u0131k bir ba\u015fka sebze hardal ye\u015fillikleridir. Buharda pi\u015firildi\u011finde, K vitamini i\u00e7in RDI’n\u0131z\u0131n y\u00fczde 922’sine, A vitamininizin y\u00fczde 96’s\u0131na ve fincan ba\u015f\u0131na C vitamininizin y\u00fczde 47’sine sahiptirler ve y\u00fcksek glukozinolat i\u00e7eri\u011fi sayesinde bir dizi hastal\u0131kla sava\u015fma \u00f6zelli\u011fine sahiptirler. Glukozinolatlar, v\u00fccudunuzun kanseri savdan uzak tutmu\u015f olan izotiyosiyanatlara d\u00f6n\u00fc\u015ft\u00fcrd\u00fc\u011f\u00fc bitki kimyasallar\u0131d\u0131r. Asl\u0131nda,\u00a0G\u00fcncel farmas\u00f6tik tasar\u0131m<\/em><\/a>dergisindeki bir derlemeye g\u00f6re, glukozinolatlar \u00f6l\u00fcmc\u00fcl hastal\u0131\u011f\u0131n \u00e7e\u015fitli formlar\u0131na kar\u015f\u0131 terap\u00f6tik bir stratejiye kar\u015f\u0131 koruyabilir ve hatta temsil edebilir.<\/p>\n

Kale<\/h2>\n
\"Kale<\/figure>\n

Kale kesinlikle g\u00fcne\u015fte (ve sonra baz\u0131lar\u0131) bir an ya\u015fad\u0131, ancak sa\u011fl\u0131kl\u0131 sebzelere gelince, kesinlikle \u00f6vg\u00fcye de\u011fer. Turpgiller ye\u015fili (bug\u00fcnlerde McDonald’s’ta bile mevcut olan) A vitamini, fosfor ve folat gibi B vitaminleri gibi sa\u011fl\u0131\u011f\u0131 art\u0131ran besinlerle doludur ve ba\u015fka bir beslenme s\u00fcperstar\u0131 olan \u0131spanaktan iki kat daha fazla C vitaminine sahiptir. Ayr\u0131ca,\u00a0JRSM Kardiyovask\u00fcler Hastal\u0131k<\/em>\u00a0<\/a>dergisinde yap\u0131lan bir \u00e7al\u0131\u015fmada, y\u00fcksek g\u00fcnl\u00fck ye\u015fil yaprakl\u0131 ve turpgiller sebze t\u00fcketiminin (lahana gibi) ABD’deki kad\u0131nlar aras\u0131nda \u00f6nde gelen \u00f6l\u00fcm nedeni olan \u00e7e\u015fitli kardiyovask\u00fcler hastal\u0131k t\u00fcrlerinin g\u00f6r\u00fclme s\u0131kl\u0131\u011f\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azaltt\u0131\u011f\u0131 bulunmu\u015ftur. Ve sebze geldikleri kadar \u00e7ok y\u00f6nl\u00fc oldu\u011fundan, yumurta yemeklerinden tacolara ve meyve sular\u0131 ve smoothie’ler gibi i\u00e7eceklere kadar bir dizi \u00f6\u011f\u00fcne biraz lahana eklemekten \u00e7ekinmeyin.<\/p>\n

Tere<\/h2>\n
\"Watercress\"<\/figure>\n

Bir daha salata yaparken neden i\u00e7ine biraz su teresi atmayacaks\u0131n? Ye\u015fil sebze, kilo kayb\u0131n\u0131 uyard\u0131\u011f\u0131 g\u00f6sterilen m\u00fckemmel bir folat kayna\u011f\u0131d\u0131r. Asl\u0131nda,\u00a0british Journal of Nutrition’da<\/em>\u00a0<\/a>yap\u0131lan bir \u00e7al\u0131\u015fma, folat seviyesi en y\u00fcksek olanlar\u0131n diyet yaparken folat seviyesinin en d\u00fc\u015f\u00fck olanlara g\u00f6re yakla\u015f\u0131k 8,5 kat daha fazla kilo verdi\u011fini ortaya koymu\u015ftur. Dahas\u0131 ne var?\u00a0\u0130ngiliz Kanser Dergisi’nde<\/em>\u00a0<\/a>yap\u0131lan ayr\u0131 bir \u00e7al\u0131\u015fma, daha y\u00fcksek diyet folat al\u0131m\u0131n\u0131n meme kanseri riskini azaltt\u0131\u011f\u0131n\u0131 buldu. Su teresine ek olarak, di\u011fer iyi folat kaynaklar\u0131 \u0131spanak, ku\u015fkonmaz ve papaya i\u00e7erir.<\/p>\n

G\u00fcne\u015fte Kurutulmu\u015f Domates<\/h2>\n
\"Sun<\/figure>\n

Domatesler, \u00e7al\u0131\u015fmalar\u0131n mesane, akci\u011fer, prostat, cilt ve mide\u00a0kanserleri<\/a>\u00a0riskinizi azaltabilece\u011fini ve koroner arter hastal\u0131\u011f\u0131 riskini azaltabilece\u011fini g\u00f6steren antioksidan likopen ile doludur. G\u00fcne\u015fte kurutulmu\u015f versiyonun sadece bir fincan\u0131 size 6 gram doyurucu protein, 7 gram lif ve kalp sa\u011fl\u0131\u011f\u0131 ve doku onar\u0131m\u0131 i\u00e7in gerekli olan potasyum RDA’n\u0131z\u0131n y\u00fczde 75’ini \u00f6d\u00fcn\u00e7 verecektir. Ayr\u0131ca A ve K vitaminleri bak\u0131m\u0131ndan da zengindirler.<\/p>\n

Enginar<\/h2>\n
\"Artichokes\"<\/figure>\n

Ghrelin v\u00fccudunuzun “A\u00e7\u0131m” hormonudur, mideniz doldu\u011funda bast\u0131r\u0131l\u0131r, bu y\u00fczden doyurucu y\u00fcksek lifli ve y\u00fcksek proteinli yiyecekler yemek \u00e7ok da kafa yormayan bir \u015feydir. M\u00fctevaz\u0131 enginar her iki konuda da kazanand\u0131r: Lahanadan neredeyse iki kat daha fazla lif (orta enginar ba\u015f\u0131na 10,3 g veya ortalama bir kad\u0131n\u0131n ihtiya\u00e7 duydu\u011fu g\u00fcnl\u00fck lifin y\u00fczde 40’\u0131) ve sebzeler aras\u0131nda en y\u00fcksek protein say\u0131lar\u0131ndan birine sahiptir. T\u00fcm shebang’\u0131 kendi kendine yeten bir salata olarak kaynat\u0131n ve yiyin (neden biraz ke\u00e7i peyniri ve g\u00fcne\u015fte kurutulmu\u015f domates eklemiyorsunuz?), yapraklar\u0131 en sevdi\u011finiz ye\u015fillikler ve sosla at\u0131n veya kalpleri soyup sa\u011fl\u0131kl\u0131 pizzalara ve d\u00fcz ekmeklere d\u00f6k\u00fcn ve g\u00f6bek ya\u011flar\u0131n\u0131 kaybedin.<\/p>\n

Bezelye<\/h2>\n
\"Green<\/figure>\n

Temel Reis’e t\u00fck\u00fcr\u00fck ald\u0131rmak i\u00e7in yeterlidir: P\u0131s\u0131r\u0131k \u00fcnlerine ra\u011fmen, bir fincan ye\u015fil bezelye bir bardak \u0131spana\u011f\u0131n sekiz kat\u0131 protein i\u00e7erir. Ve g\u00fcnl\u00fck C vitamini de\u011ferinizin neredeyse y\u00fczde 100’\u00fc tek bir bardaktayken, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi enine tutmaya yard\u0131mc\u0131 olurlar. Yumurtalar\u0131n doyurucu g\u00fcc\u00fcn\u00fc art\u0131rmak i\u00e7in onlar\u0131 bir mason kavanoz salatas\u0131na katmanlay\u0131n veya bir omlete ekleyin.8<\/p>\n

Biber<\/h2>\n
\"Bell<\/figure>\n

Baharatl\u0131 ac\u0131 biberlerin kalorileri kavurman\u0131za yard\u0131mc\u0131 olabilece\u011fini duymu\u015f olabilirsiniz, ancak hafif biberlerin de ayn\u0131 etkiye sahip olabilece\u011fini biliyor muydunuz? Metabolizmay\u0131 art\u0131ran bir\u00a0bile\u015fik, dihidrocapsiat<\/a>ve y\u00fcksek C vitamini i\u00e7eri\u011fi sayesinde, tatl\u0131 k\u0131rm\u0131z\u0131 ve ye\u015fil biber kilo vermenize yard\u0131mc\u0131 olabilir. Bu \u00e7an \u015feklindeki sebzelerden bir fincan, g\u00fcn\u00fcn \u00f6nerilen C vitamininin \u00fc\u00e7 kat\u0131na kadar hizmet eder – orta b\u00f6l\u00fcm etraf\u0131nda ya\u011f depolanmas\u0131n\u0131 tetikleyen stres hormonlar\u0131na kar\u015f\u0131 koyan bir besin maddesidir.<\/p>\n

brokoli<\/h2>\n
\"Broccoli\"<\/figure>\n

Prostat, meme, akci\u011fer ve cilt kanserlerini \u00f6nlemenin yan\u0131 s\u0131ra, bu \u00e7i\u00e7ekli sebze de ortan\u0131z\u0131 yontman\u0131za yard\u0131mc\u0131 olabilir. Uzmanlara g\u00f6re, brokoli testosteronu art\u0131ran ve\u00a0v\u00fccut ya\u011f depolama ile sava\u015fan<\/a>sulforaphane ad\u0131 verilen bir fitotrient i\u00e7erir. Ayr\u0131ca C vitamini bak\u0131m\u0131ndan da zengindir (sadece bir bardak \u015fey g\u00fcnl\u00fck i\u015faretinize \u00e7arpman\u0131za yard\u0131mc\u0131 olabilir), stresli durumlarda kortizol seviyelerini d\u00fc\u015f\u00fcrebilen bir besin maddesidir. Tek dezavantaj\u0131 m\u0131? Hassas mideleri olan baz\u0131 insanlar\u0131 biraz gazl\u0131 ve \u015fi\u015fkin hale getirebilir – bu da plaja gitmeyi veya s\u0131k\u0131 bir k\u0131yafeti sallamay\u0131 planl\u0131yorsan\u0131z iyi bir g\u00f6r\u00fcn\u00fcm de\u011fildir. Ama bu sebzeden g\u00fcnl\u00fck olarak uzak durmak i\u00e7in bir neden yok. G\u00f6bek d\u00fczle\u015ftirme faydalar\u0131n\u0131 elde etmek i\u00e7in parmesan kavrulmu\u015f brokoli tarifimizi haz\u0131rlay\u0131n – belki de en yal\u0131n\u0131n\u0131za bakman\u0131z gereken bir g\u00fcn \u00f6nce de\u011fil.<\/p>\n

Havu\u00e7<\/h2>\n
\"Carrots\"<\/figure>\n

Havu\u00e7 m\u00fckemmel bir A vitamini, C vitamini, K vitamini, potasyum ve lif kayna\u011f\u0131d\u0131r ve bu sadece beslenme buzda\u011f\u0131n\u0131n g\u00f6r\u00fcnen k\u0131sm\u0131d\u0131r. Havu\u00e7lara turuncu tonlar\u0131n\u0131 veren bile\u015fik olan beta karoten, belirli kanser t\u00fcrlerinin geli\u015fme riskinin azalmas\u0131yla ba\u011flant\u0131l\u0131d\u0131r. 3.000’den fazla kad\u0131n \u00fczerinde yap\u0131lan bir\u00a0Amerikan Klinik Beslenme Dergisi<\/a>\u00a0<\/em>\u00e7al\u0131\u015fmas\u0131na g\u00f6re, kanlar\u0131nda beta-karoten seviyesi daha y\u00fcksek olanlar, belirli bir meme kanseri t\u00fcr\u00fc (ER negatif meme kanseri) riskinin daha d\u00fc\u015f\u00fck olan kad\u0131nlara g\u00f6re y\u00fczde 59 daha d\u00fc\u015f\u00fckt\u00fc. Havu\u00e7ta da bulunan bir di\u011fer ilgili bile\u015fik olan alfa karoten, kanser riskini yakla\u015f\u0131k y\u00fczde 39 azaltt\u0131.<\/p>\n

Nutrition and Cancer<\/em>\u00a0<\/a>dergisinde yay\u0131nlanan ba\u015fka bir \u00e7al\u0131\u015fmada beta karoten akci\u011fer kanserini \u00f6nleyebilece\u011fini \u00f6ne s\u00fcrd\u00fc. Bilim insanlar\u0131na g\u00f6re, beta-karoten ve alfa karoten, v\u00fccudumuzun ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonu, sa\u011fl\u0131kl\u0131 h\u00fccrelerin korunmas\u0131 ve kanserojen metabolize edici enzimlerin aktive edilmesi i\u00e7in \u00f6nemli olan A vitaminine d\u00f6n\u00fc\u015ft\u00fcrd\u00fc\u011f\u00fc karotenoidlerdir.<\/p>\n

Tur\u015fu<\/h2>\n
\"Pickles<\/figure>\n

Tur\u015fular d\u00fc\u015f\u00fck kalorili, lifle doldurulmu\u015f ve sirke ile kapl\u0131d\u0131r – bu da beliniz i\u00e7in iyi bir haberdir. Asl\u0131nda, sadece bir b\u00fcy\u00fck tur\u015fu 15 kalori ve 2 gram g\u00f6bek dolgusu lifine sahiptir, bu nedenle \u00fc\u00e7 veya d\u00f6rt yemek asl\u0131nda 100 kaloriden daha az bir s\u00fcre i\u00e7in olduk\u00e7a doymu\u015f hissetmenizi sa\u011flayabilir! Her diyet\u00e7i, dolum at\u0131\u015ft\u0131rmal\u0131klar\u0131 yemenin kilo verme ba\u015far\u0131s\u0131 i\u00e7in \u00e7ok \u00f6nemli oldu\u011funu bilir, ancak sirke ya\u011fla sava\u015fmaya neden olur mu? \u00c7al\u0131\u015fmalar, asitli yiyeceklerin v\u00fccudun karbonhidratlar\u0131 yakma oran\u0131n\u0131 y\u00fczde 40’a kadar art\u0131rmaya yard\u0131mc\u0131 oldu\u011funu g\u00f6stermektedir ve karbonhidratlar\u0131 ne kadar h\u0131zl\u0131 yakarsan\u0131z, v\u00fccudunuz ya\u011f yakmaya o kadar \u00e7abuk ba\u015flar, bu da arzu etti\u011finiz ya\u011fs\u0131z g\u00f6r\u00fcn\u00fcm\u00fc elde etmenize yard\u0131mc\u0131 olabilir. Bu tangy, salamura salatal\u0131klar\u0131 sandvi\u00e7lere ve burgerlere ekleyin veya skivvies’inize daha fazla g\u00fcvenmeye ba\u015flamak i\u00e7in tek ba\u015flar\u0131na munch.<\/p>\n

Patates<\/h2>\n
\"Roasted<\/figure>\n

Patateslerinizi genellikle f\u0131r\u0131ndan s\u0131cak yerseniz, patatesin ya\u011fla sava\u015fan s\u00fcper g\u00fc\u00e7lerini ka\u00e7\u0131rm\u0131\u015f olursunuz. Patatesleri buzdolab\u0131na at\u0131p so\u011fuk yedi\u011finizde, sindirilebilir ni\u015fastalar\u0131 retrogradasyon ad\u0131 verilen bir i\u015flemle\u00a0diren\u00e7li ni\u015fastalara<\/a>\u00a0d\u00f6n\u00fc\u015f\u00fcr. Ad\u0131ndan da anla\u015f\u0131laca\u011f\u0131 gibi, diren\u00e7li ni\u015fast, ya\u011f oksidasyonunu destekleyen ve kar\u0131n ya\u011f\u0131n\u0131 azaltan sindirime direnir. So\u011fuk pi\u015fmi\u015f patates yemek kula\u011fa \u00e7ok i\u015ftah a\u00e7\u0131c\u0131 gelmiyor, neden bunun yerine patates salatas\u0131 yapmak i\u00e7in so\u011futulmu\u015f patatesleri kullanm\u0131yorsunuz? \u0130\u015fte nas\u0131l: K\u0131rm\u0131z\u0131 patatesleri pi\u015fene kadar f\u0131r\u0131nda pi\u015firin ve tamamen so\u011fumalar\u0131n\u0131 bekleyin. Daha sonra, onlar\u0131 k\u00fc\u00e7\u00fck dilimler halinde kesin ve Dijon hardal\u0131, taze biber, do\u011franm\u0131\u015f ye\u015fil so\u011fan (daha sonra bu sebze \u00fczerinde daha fazlas\u0131), dereotu ve sade Yunan yo\u011furdu ile giydirin. Her \u015feyi kar\u0131\u015ft\u0131r\u0131n ve t\u00fcketmeden \u00f6nce so\u011fumas\u0131 i\u00e7in buzdolab\u0131na koyun.<\/p>\n

Tatl\u0131 Patates<\/h2>\n
\"Sweet<\/figure>\n

Beyaz patatesler biraz potasyum ve lif sunsa da, tatl\u0131 patatesler asl\u0131nda beslenme b\u00f6l\u00fcm\u00fcnde h\u00fck\u00fcm s\u00fcrmez. B\u00fcy\u00fck bir tatl\u0131 patates, yakla\u015f\u0131k 4 gram tokluk art\u0131r\u0131c\u0131 protein, g\u00fcn\u00fcn g\u00f6bek dolgusu lifinin y\u00fczde 25’ini ve kanserle sava\u015fan \u00f6zelliklere sahip oldu\u011fu g\u00f6sterilen g\u00fcnl\u00fck A vitamini al\u0131m\u0131n\u0131n 11 kat\u0131n\u0131 i\u00e7erir.\u00a0Asya Pasifik Klinik Beslenme Dergisi’nde<\/em>\u00a0<\/a>Tayvan merkezli bir \u00e7al\u0131\u015fma, A vitamini bak\u0131m\u0131ndan zengin sebzelerin, \u00f6zellikle \u00e7elenk krizantemi ve tatl\u0131 patates yapraklar\u0131n\u0131n daha y\u00fcksek t\u00fcketiminin akci\u011fer kanserinden potansiyel koruma sa\u011flayabilece\u011fini buldu. 200 kaloriden daha az beslenme ve koruma m\u0131? Bizi de dahil edin!<\/p>\n

So\u011fan<\/h2>\n
\"Sliced<\/figure>\n

So\u011fan, kan ak\u0131\u015f\u0131n\u0131 art\u0131ran ve v\u00fccutta\u00a0glikoz seviyelerini d\u00fczenlemeye<\/a>yard\u0131mc\u0131 olan bir proteini aktive eden bir flavonoid olan quercetin bak\u0131m\u0131ndan zengindir , ya\u011f depolanan ve yeni ya\u011f h\u00fccrelerinin olu\u015fmas\u0131n\u0131 \u00f6nler. So\u011fan, temel olarak kardiyovask\u00fcler sa\u011fl\u0131\u011f\u0131n isimsiz kahraman\u0131d\u0131r – herkes i\u00e7in \u00f6nemli bir sa\u011fl\u0131kl\u0131 ya\u015fam alan\u0131d\u0131r, ancak \u00f6zellikle kilo verme \u00e7abalar\u0131n\u0131 h\u0131zland\u0131rmak i\u00e7in spor salonuna sert bir \u015fekilde vuranlar. Mutfak\u00a0z\u0131mbas\u0131 kolesterol\u00fc d\u00fc\u015f\u00fcrmeye<\/a>yard\u0131mc\u0131 olabilir Arterlerin sertle\u015fmesine engel olabilir ve sa\u011fl\u0131kl\u0131 kan bas\u0131nc\u0131 seviyelerinin korunmas\u0131na yard\u0131mc\u0131 olabilir. En iyi k\u0131sm\u0131 m\u0131? So\u011fan s\u00fcper d\u00fc\u015f\u00fck kalorili ve \u00e7orbalar, ev yap\u0131m\u0131 burgerler, sandvi\u00e7ler ve tacolardan makarnalara, salatalara, sebzeli taraflara, pirin\u00e7 ve omletlere kadar hemen hemen her \u015feye atmak kolayd\u0131r.<\/p>\n

Spagetti Kaba\u011f\u0131<\/h2>\n
\"Spaghetti<\/figure>\n

Ortalama bir Amerikal\u0131 her y\u0131l yakla\u015f\u0131k 15,5 pound makarna t\u00fcketir ve \u00e7o\u011fu rafine beyaz \u015feydir. Ne yaz\u0131k ki, bu t\u00fcr eri\u015fte genellikle lif ve mikro besinlerden yoksundur. Spagetti kaba\u011f\u0131 ise fincan ba\u015f\u0131na sadece yakla\u015f\u0131k 40 kaloriye sahiptir – bir fincan sade makarnadan y\u00fczde 75’ten daha az kaloriye sahiptir – ve kaslar\u0131n\u0131z\u0131 tonlu ve g\u00fc\u00e7l\u00fc tutacak m\u00fckemmel bir A vitamini ve potasyum kayna\u011f\u0131d\u0131r. Su kaba\u011f\u0131 ayr\u0131ca kanserle sava\u015fan beta karoten i\u00e7erir ve ayran kaba\u011f\u0131 i\u00e7inde bulunan omega-3 ya\u011f asitlerinin iki kat\u0131d\u0131r.<\/p>\n

Mantar<\/h2>\n
\"Mushrooms\"<\/figure>\n

Mantarlar sa\u011fl\u0131k g\u0131da all-star olarak kabul edilir, \u00e7\u00fcnk\u00fc onlar kas sa\u011fl\u0131\u011f\u0131 ve iyile\u015fme i\u00e7in hayati \u00f6neme sahip ve ayn\u0131 zamanda kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrebilir ve y\u00fcksek sodyumlu bir yeme\u011fin etkilerini azaltabilir b\u00fcy\u00fck bir potasyum kayna\u011f\u0131d\u0131r. D\u00fc\u015f\u00fck kalorili ve ya\u011fs\u0131z olmas\u0131n\u0131n yan\u0131 s\u0131ra, ara\u015ft\u0131rmalar mantar yemenin ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n artmas\u0131na ve kansere kar\u015f\u0131 korunmaya yol a\u00e7abilece\u011fini g\u00f6stermi\u015ftir. Mantar ekstresinin fareler \u00fczerindeki etkilerini kar\u015f\u0131la\u015ft\u0131ran\u00a03Biotech<\/em>\u00a0<\/a>dergisinde yay\u0131nlanan bir \u00e7al\u0131\u015fmada, ekstraktla tedavi edilenlerin, tedavi olmayan farelerin kontrol grubuna k\u0131yasla prostat t\u00fcm\u00f6r boyutunda ve t\u00fcm\u00f6r h\u00fccre \u00e7o\u011falmas\u0131nda azalmalar ya\u015fad\u0131\u011f\u0131 bulunmu\u015ftur.<\/p>\n

ku\u015fkonmaz<\/h2>\n
\"Asparagus
Shutterstock<\/figcaption><\/figure>\n

Do\u011fal bir idrar s\u00f6kt\u00fcr\u00fcc\u00fc, bu nedenle porsiyon ba\u015f\u0131na 5 gramdan az \u015feker i\u00e7eren ku\u015fkonmaz, \u015fi\u015fkinli\u011fi ve di\u011fer ho\u015f olmayan duygular\u0131 hafifletmeye yard\u0131mc\u0131 olabilir. Ye\u015fil sebzenin amino asitler ve mineraller dengesi de ak\u015famdan kalma semptomlar\u0131n\u0131 hafifletmeye yard\u0131mc\u0131 olabilir,\u00a0G\u0131da Bilimi Dergisi’nde<\/em><\/a>yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re .<\/p>\n

Pancar<\/h2>\n
\"Beets\"<\/figure>\n

Bu yakut k\u0131rm\u0131z\u0131s\u0131 k\u00f6kler, v\u00fccudunuzun birincil detoks organ\u0131\u00a0olan karaci\u011ferdeki h\u00fccreleri onarmaya ve yenilemeye yard\u0131mc\u0131 olan betalain ad\u0131<\/a>verilen bir t\u00fcr antioksidan i\u00e7erir. Pancar ayr\u0131ca ba\u011f\u0131\u015f\u0131kl\u0131k art\u0131r\u0131c\u0131 C vitamini, lif ve sa\u011fl\u0131kl\u0131 sinir ve kas fonksiyonuna izin veren potasyum ve kemikleriniz, karaci\u011feriniz, b\u00f6brekleriniz ve pankreas\u0131n\u0131z i\u00e7in iyi olan manganez gibi temel minerallerde y\u00fcksektir. Dahas\u0131 ne var? Pancar ayr\u0131ca,\u00a0Beslenme Dergisi’ndeki<\/a><\/em>\u00a0bir ara\u015ft\u0131rmaya g\u00f6re kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcren ve kronik b\u00f6brek hastal\u0131\u011f\u0131 olanlara yard\u0131mc\u0131 olan nitratlar i\u00e7erir.<\/p>\n

kereviz<\/h2>\n
\"Celery<\/figure>\n

2014 y\u0131l\u0131nda obezite dergisinde yay\u0131nlanan\u00a0bir \u00e7al\u0131\u015fmaya g\u00f6re, yiyecekleriniz topaklanmadan \u00f6lene kadar \u00e7i\u011fnemek, v\u00fccudun sindirim s\u0131ras\u0131nda yakt\u0131\u011f\u0131 kalori say\u0131s\u0131n\u0131 artt\u0131r\u0131r: 300 kalorilik bir yemek i\u00e7in yakla\u015f\u0131k 10 ekstra kalori, yani \u00e7i\u011fnedi\u011finiz oran\u0131 yava\u015flatarak, potansiyel olarak her ay yakla\u015f\u0131k 2.000 ekstra kalori yakabilirsiniz. \u00c7al\u0131\u015fma ayr\u0131ca, yiyecekleri \u00e7i\u011fnemenin mideye ve ba\u011f\u0131rsaklara kan ak\u0131\u015f\u0131n\u0131 daha iyi art\u0131rd\u0131\u011f\u0131n\u0131 ve bu da sindirimi ve daha fazla besin maddesinin yeme\u011finizden emilimini iyile\u015ftirmeye yard\u0131mc\u0131 olabilece\u011fini buldu. Kerevizin uzun zamand\u0131r etraftaki en \u00e7i\u011fnenmi\u015f sebzelerden biri olarak \u00f6vg\u00fcyle kar\u015f\u0131land\u0131\u011f\u0131n\u0131 ve neredeyse kalorisiz hale getirdi\u011fini d\u00fc\u015f\u00fcn\u00fcrsek, diyetinize biraz eklemek faydal\u0131 olacakt\u0131r. Yeme\u011finizin genel kalori say\u0131s\u0131n\u0131 kolayca d\u00fc\u015f\u00fcrecek ek bir gevrek i\u00e7in nemlendirici sebzeyi domates veya tavuk \u00e7orbas\u0131na atmaya \u00e7al\u0131\u015f\u0131n. S\u00fcper \u00e7i\u011fnenmi\u015f olmas\u0131n\u0131n yan\u0131 s\u0131ra, kereviz de d\u00fc\u015f\u00fck karbonhidratl\u0131 ve lif bak\u0131m\u0131ndan nispeten y\u00fcksektir – do\u011franm\u0131\u015f sebzenin sadece bir fincan\u0131 doyurucu besinin 1,6 gram\u0131d\u0131r.<\/p>\n

patl\u0131can<\/h2>\n
\"Grilled<\/figure>\n

Molek\u00fcler Beslenme ve G\u0131da\u00a0Ara\u015ft\u0131rmalar\u0131<\/em>\u00a0<\/a>antosiyaninleri dergisinde yay\u0131nlanan bir derlemeye g\u00f6re, patl\u0131canlara benzersiz renklerini veren flavonoidler size bir dizi etkileyici fayda sa\u011flayacakt\u0131r. S\u00f6z konusu avantajlar obezite kontrol\u00fc, diyabet kontrol\u00fc, kardiyovask\u00fcler hastal\u0131k \u00f6nleme ve daha keskin bir k\u0131sa s\u00fcreli haf\u0131za ve azalt\u0131lm\u0131\u015f iltihaplanma gibi g\u00f6rsel ve beyin fonksiyonlar\u0131n\u0131n iyile\u015ftirilmesini i\u00e7erir ancak bunlarla s\u0131n\u0131rl\u0131 de\u011fildir. Devam edin ve bu lezzetli sebzenin bir k\u0131sm\u0131n\u0131 bir kar\u0131\u015ft\u0131r-k\u0131zartmaya at\u0131n veya humustan daha az kalorili patl\u0131can bazl\u0131 bir serpinti olan biraz babaganu\u015f yap\u0131n.<\/p>\n

Spirulina<\/h2>\n
\"Spirulina<\/figure>\n

Spirulina, tipik olarak kurutulan ve toz halinde sat\u0131lan y\u00fcksek proteinli bir deniz yosunu takviyesidir. Kurutulmu\u015f \u015feyler yakla\u015f\u0131k y\u00fczde 60 proteindir ve kinoa gibi, tam bir proteindir, yani do\u011frudan v\u00fccutta kaslara d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilir ve bu nedenle b\u00fcy\u00fck bir kilo verme arac\u0131d\u0131r. Mavi-ye\u015fil alglerin bir \u00e7orba ka\u015f\u0131\u011f\u0131, sadece 43 kalori i\u00e7in 8 gram metabolizma art\u0131r\u0131c\u0131 protein, ayr\u0131ca kendi ba\u015f\u0131na size daha fazla enerji verebilecek ve metabolizman\u0131z\u0131 art\u0131rabilecek yar\u0131m g\u00fcnl\u00fck B12 vitamini tahsisi sa\u011flar. Biraz spirulinay\u0131 smoothie’ye at\u0131p kilolar\u0131n erimesini izlemeye \u00e7al\u0131\u015f.<\/p>\n

Sauerkraut<\/h2>\n
\"Sauerkraut\"<\/figure>\n

Lahana tur\u015fusu sadece sosisli sandvi\u00e7ler i\u00e7in de\u011fildir; do\u011fal bile\u015fikler i\u00e7eren bu lakto fermente lahana, g\u00fc\u00e7l\u00fc kanserle sava\u015fma ve g\u00f6bek zay\u0131flama \u00f6zelliklerine sahip olabilir. Past\u00f6rize edildi\u011finde, lahana tur\u015fusu Lactobacillus bakterileri bak\u0131m\u0131ndan zengindir – yo\u011furttan bile daha fazla – bu da ba\u011f\u0131rsak sisteminizdeki sa\u011fl\u0131kl\u0131 floray\u0131 artt\u0131r\u0131r, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7lendirir ve hatta genel sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirir.\u00a0D\u00fcnya Mikrobiyoloji ve Biyoteknoloji Dergisi’nde<\/em>\u00a0<\/a>2013 y\u0131l\u0131nda yay\u0131nlanan bir \u00e7al\u0131\u015fma, probiyotik bak\u0131m\u0131ndan zengin bir lahana tur\u015fusu \u00f6z\u00fc beslenen farelerin kolesterol seviyelerini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc buldu.<\/p>\n

avokado<\/h2>\n
\"Avocado<\/figure>\n

Kalorisi y\u00fcksek oldu\u011fu i\u00e7in biraz k\u00f6t\u00fc niyetli olsa da, avokado diyetinizde bir role lay\u0131kt\u0131r. Bir avokadonun sadece yar\u0131s\u0131 4,6 gram g\u00f6bek dolgusu lifi i\u00e7erir ve ye\u015fil meyvenin doyurucu g\u00fc\u00e7leri o kadar g\u00fc\u00e7l\u00fcd\u00fcr ki,\u00a0Nutrition Journal’da<\/em>\u00a0<\/a>yap\u0131lan bir \u00e7al\u0131\u015fma, yemeklerine yar\u0131m taze avokado ekleyen insanlar\u0131n daha sonra saatlerce yemek yeme iste\u011finin y\u00fczde 40 azald\u0131\u011f\u0131n\u0131 bildirdi\u011fini ke\u015ffetti. Ayr\u0131ca, avokado, a\u00e7l\u0131\u011f\u0131 azaltt\u0131\u011f\u0131 g\u00f6sterilen metabolizma art\u0131r\u0131c\u0131 tekli doymam\u0131\u015f ya\u011flar ve g\u00f6bek ya\u011f\u0131n\u0131n depolanmas\u0131n\u0131 \u00f6nleyen doymam\u0131\u015f ya\u011flar i\u00e7erir.\u00a0Asl\u0131nda, Phytotherapy Research<\/em>dergisinde ortaya \u00e7\u0131kan bir incelemeye g\u00f6re, avokado, y\u00fcksek kan \u015fekeri, kolesterol, kan bas\u0131nc\u0131 ve v\u00fccut kitle indeksi gibi risk fakt\u00f6rlerinin k\u00fcmelenmesi olan metabolik sendromla m\u00fccadeleye yard\u0131mc\u0131 olabilir ve daha sonra tip 2 diyabet ve kardiyovask\u00fcler hastal\u0131k riskinin artmas\u0131na neden olabilir.<\/p>\n

Siyah Sapote<\/h2>\n
\"Black<\/figure>\n

“\u00c7ikolatal\u0131 puding meyvesi” olarak bilinen siyah sapote,… \u00e7ikolatal\u0131 puding. Bunu ye, bunu de\u011fil! g\u00f6zde! Aldat\u0131c\u0131 derecede zengin ve kremsi olan 100 graml\u0131k bir porsiyonda 130 kalori ve 191 mg C vitamini veya bir portakal\u0131n iki kat\u0131 vard\u0131r. (Bu bir mikrofon damlas\u0131, \u00e7ikolatal\u0131 puding.) Food Research\u00a0International’da<\/em>\u00a0<\/a>yay\u0131nlanan bir \u00e7al\u0131\u015fma, siyah sapote’nin ya\u011f h\u00fccrelerinden ya\u011f sal\u0131n\u0131m\u0131n\u0131 te\u015fvik eden ve karaci\u011ferin ya\u011f\u0131 enerjiye d\u00f6n\u00fc\u015ft\u00fcrmesine yard\u0131mc\u0131 olan iyi bir karotenoid ve kate\u015fin kayna\u011f\u0131 oldu\u011funu buldu.<\/p>\n

Nas\u0131l Keyifle Edeleriz:<\/strong>\u00a0G\u00fcney Amerika k\u00f6kenli, siyah sapotes Florida ve Hawaii’de bulunabilir ve baz\u0131 yeti\u015ftiriciler \u00e7evrimi\u00e7i olarak onlar\u0131 ABD’de sevk edecekTir Adanm\u0131\u015flar d\u00fc\u015f\u00fck kalorili turtalar ve smoothie’ler i\u00e7in yemin ediyorlar.<\/p>\n

Yakut K\u0131rm\u0131z\u0131 Greyfurt<\/h2>\n
\"Grapefruit\"<\/figure>\n

2012 y\u0131l\u0131nda Metabolizma dergisinde yay\u0131nlanan bir\u00a0\u00e7al\u0131\u015fma,<\/em>\u00a0<\/a>yemeklerden \u00f6nce yar\u0131m greyfurt yemenin viseral (g\u00f6bek) ya\u011f\u0131 azaltmaya ve kolesterol seviyelerini d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilece\u011fini buldu. Her \u00f6\u011f\u00fcnde greyfurt yiyen alt\u0131 haftal\u0131k \u00e7al\u0131\u015fman\u0131n kat\u0131l\u0131mc\u0131lar\u0131 bellerinin bir santime kadar k\u00fc\u00e7\u00fcld\u00fc\u011f\u00fcn\u00fc g\u00f6rd\u00fc! Ara\u015ft\u0131rmac\u0131lar, etkileri greyfurttaki fitokimyasallar ve C vitamini kombinasyonuna ba\u011fl\u0131yor. Sabah yulaf ezmesinden \u00f6nce bir greyfurt yar\u0131s\u0131n\u0131 almay\u0131 ve ba\u015flang\u0131\u00e7 salatas\u0131na birka\u00e7 par\u00e7a dilimlemeyi d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n

Tart Kiraz<\/h2>\n
\"Bing<\/figure>\n

Tart kirazlar\u0131n\u0131n, obez s\u0131\u00e7anlar \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada, kalp sa\u011fl\u0131\u011f\u0131n\u0131n yan\u0131 s\u0131ra v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131na da fayda sa\u011flad\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir. Michigan \u00dcniversitesi ara\u015ft\u0131rmac\u0131lar\u0131 taraf\u0131ndan 12 haftal\u0131k bir \u00e7al\u0131\u015fma, antioksidan bak\u0131m\u0131ndan zengin tart kirazlar\u0131yla beslenen s\u0131\u00e7anlar\u0131n, “Bat\u0131 diyeti” ile beslenen s\u0131\u00e7anlara k\u0131yasla y\u00fczde 9 g\u00f6bek ya\u011f azalmas\u0131 g\u00f6sterdi\u011fini ortaya koydu. Dahas\u0131, ara\u015ft\u0131rmac\u0131lar kiraz t\u00fcketiminin ya\u011f genlerinin ekspresyonunun derin bir yetene\u011fi oldu\u011funu belirtmi\u015ftir. Kilo kayb\u0131 i\u00e7in bu en iyi kahvalt\u0131 yiyecekleri ile birlikte tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/p>\n

\u00c7ilek<\/h2>\n
\"Raspberries,<\/figure>\n

Meyveler \u2014ahududu, \u00e7ilek, yaban mersini \u2014 polifenoller, kilo vermenize yard\u0131mc\u0131 olabilecek g\u00fc\u00e7l\u00fc do\u011fal kimyasallar ve hatta ya\u011f\u0131n olu\u015fmas\u0131n\u0131 durdurabilir! Yak\u0131n tarihli bir Texas Woman’s \u00dcniversitesi\u00a0\u00e7al\u0131\u015fmas\u0131nda,<\/a>ara\u015ft\u0131rmac\u0131lar fareleri g\u00fcnl\u00fck \u00fc\u00e7 porsiyon meyve beslemenin ya\u011f h\u00fccrelerinin olu\u015fumunu y\u00fczde 73’e kadar azaltt\u0131\u011f\u0131n\u0131 buldu!<\/p>\n

A\u00e7ai Meyveleri<\/h2>\n
\"Acai<\/figure>\n

A\u00e7ai meyveleri b\u00f6yle s\u00fcperstarlard\u0131r, kendilerine bir giri\u015fi hak ederler. Kan\u0131ta m\u0131 ihtiyac\u0131n\u0131z var? Tar\u0131m ve\u00a0G\u0131da Kimyas\u0131 Dergisi’nde<\/em>\u00a0<\/a>yap\u0131lan bir \u00e7al\u0131\u015fma, siyah-mor meyvelerin nar ve yaban mersininden daha y\u00fcksek d\u00fczeyde antioksidan i\u00e7erdi\u011fini ke\u015ffetti. Florida \u00dcniversitesi’nde yap\u0131lan bir\u00a0\u00e7al\u0131\u015fmada,<\/a>\u00a0bir a\u00e7ai ekstresinin temas etti\u011fi l\u00f6semi h\u00fccrelerinin y\u00fczde 86’s\u0131nda kendi kendini yok etme tepkisini tetikledi\u011fi bulundu – kanseri tedavi etmek i\u00e7in \u00e7al\u0131\u015fan bilim adamlar\u0131 i\u00e7in umut verici bir bulgu.<\/p>\n

kivi<\/h2>\n
\"Kiwi\"<\/figure>\n

Yedeklenmi\u015f ve \u015fi\u015fmi\u015f mi? Kivi at\u0131\u015ft\u0131rmak. Ye\u015fil meyve, sindirime yard\u0131mc\u0131 olma \u00f6zelli\u011fi sayesinde \u00fcstte forma girmenize yard\u0131mc\u0131 olabilir. K\u00fc\u00e7\u00fck olmas\u0131na ra\u011fmen, kiwifruit v\u00fccuttaki proteini par\u00e7alayarak sindirimi kolayla\u015ft\u0131rmaya yard\u0131mc\u0131 olan do\u011fal bir enzim olan y\u00fckl\u00fc miktarda aktiinidin i\u00e7erir. Tropikal meyve ayr\u0131ca sa\u011fl\u0131kl\u0131 sindirim i\u00e7in ba\u011f\u0131rsaklar\u0131 astarlayan prebiyotik lif i\u00e7erir. Asl\u0131nda, 2015 y\u0131l\u0131nda yay\u0131nlanan bir ara\u015ft\u0131rmaya g\u00f6re\u00a0Nutrition Research<\/em><\/a>, g\u00fcnl\u00fck bir porsiyon ye\u015fil kiwifruit ba\u011f\u0131rsak hareketlerini art\u0131rmaya yard\u0131mc\u0131 olur.<\/p>\n

Pembe Bayan Elma<\/h2>\n
\"Pink
Shutterstock<\/figcaption><\/figure>\n

Elmalar, \u00e7al\u0131\u015fmalar\u0131n viseral ya\u011f\u0131 azaltman\u0131n ayr\u0131lmaz bir par\u00e7as\u0131 oldu\u011fu kan\u0131tlanm\u0131\u015f harika bir meyve lif kayna\u011f\u0131d\u0131r. Wake Forest Baptist T\u0131p Merkezi’nde yap\u0131lan yeni bir \u00e7al\u0131\u015fma, g\u00fcnde yenilen \u00e7\u00f6z\u00fcn\u00fcr lifdeki her 10 graml\u0131k art\u0131\u015f i\u00e7in, viseral ya\u011f\u0131n be\u015f y\u0131l i\u00e7inde y\u00fczde 3,7 oran\u0131nda azald\u0131\u011f\u0131n\u0131 buldu. Bat\u0131 Avustralya \u00dcniversitesi ara\u015ft\u0131rmac\u0131lar\u0131 taraf\u0131ndan yap\u0131lan bir \u00e7al\u0131\u015fma, Pink Lady \u00e7e\u015fidinin\u00a0en y\u00fcksek antioksidan flavonoidlere<\/a>sahip oldu\u011funu buldu.<\/p>\n

karpuz<\/h2>\n
\"Watermelon\"<\/figure>\n

Karpuz bazen \u015feker y\u00fcksek oldu\u011fu i\u00e7in k\u00f6t\u00fc bir rap al\u0131r, ancak meyvenin baz\u0131 etkileyici sa\u011fl\u0131k yararlar\u0131 vard\u0131r. Kentucky \u00dcniversitesi ara\u015ft\u0131rmac\u0131lar\u0131na g\u00f6re karpuz yemek lipit profillerini iyile\u015ftirebilir ve ya\u011f birikimini azaltabilir. Daha da iyisi, \u0130spanya’daki Universidad Polit\u00e9cnica de Cartagena taraf\u0131ndan sporcular \u00fczerinde yap\u0131lan bir\u00a0\u00e7al\u0131\u015fmada,<\/a>\u00a0kas a\u011fr\u0131s\u0131 seviyesini azaltmaya yard\u0131mc\u0131 olmak i\u00e7in karpuz suyu bulundu. Ve karpuz gibi yiyeceklerle susuz kalmamak suyunuzu yemenin yollar\u0131ndan sadece biridir.<\/p>\n

\u00fcz\u00fcm<\/h2>\n
\"\"<\/figure>\n

\u00dcz\u00fcmler, y\u00fcksek \u015feker i\u00e7eri\u011fi nedeniyle genellikle g\u00f6z ard\u0131 edilen ba\u015fka bir meyvedir, ancak bunun sizi bu bebeklerden bir avu\u00e7 at\u0131\u015ft\u0131rmaktan cayd\u0131rmas\u0131na izin vermeyin. Bunun nedeni, hem \u00fcz\u00fcm hem de \u00fcz\u00fcm suyunun, kanser kar\u015f\u0131t\u0131 etkiler i\u00e7in iyi \u00e7al\u0131\u015f\u0131lm\u0131\u015f bir fitokimyasal olan zengin resveratrol kaynaklar\u0131 olmas\u0131d\u0131r. Ara\u015ft\u0131rmalar genel olarak polifenollerin ve \u00f6zellikle resveratrol’\u00fcn g\u00fc\u00e7l\u00fc antioksidan ve antienflamatuar \u00f6zelliklere sahip oldu\u011funu ve laboratuvar \u00e7al\u0131\u015fmalar\u0131nda resveratrol’\u00fcn h\u00fccre, doku ve hayvan modellerinde kanser s\u00fcrecini tetikledi\u011fi bilinen hasar\u0131 \u00f6nledi\u011fini g\u00f6stermektedir.\u00a0Memorial Sloan Kettering Kanser Merkezi’ne<\/a>g\u00f6re, resveratrol\u00fcn apoptoz yoluyla ve anti-\u00f6strojenik etkiler uygulayarak kanser h\u00fccrelerinin \u00e7o\u011falmas\u0131n\u0131 engelledi\u011fi tespit edildi ve resveratrol takviyesinden sonra meme kanseri h\u00fccre g\u00f6\u00e7\u00fc ve istilas\u0131nda azalmalar g\u00f6zlendi.<\/p>\n

Muz<\/h2>\n
\"\"<\/figure>\n

The humble fruit\u2014botanically, actually a berry!\u2014is perhaps the least-heralded supermarket staple. But its powers are proven, and to investigate just how impactful they can be, Eat This, Not That! consulted our team of nutritionists to determine exactly\u00a0what eating one banana does to your body.<\/p>\n

Pomegranates<\/h2>\n
\"\"<\/figure>\n

Not only are pomegranates packed with protein and belly-filling fiber (which is found in the fruit\u2019s edible seeds) but they also contain anthocyanins, tannins, and high levels of antioxidants, which research published in the\u00a0International Journal of Obesity<\/em><\/a>\u00a0says can help fight weight gain. Toss some pomegranate seeds onto a salad for a burst of flavor, or mix them into a smoothie to boost the beverage\u2019s nutrient content.<\/p>\n

Lemons<\/h2>\n
\"\"<\/figure>\n

G\u00fczel kokma ve g\u00fczel g\u00f6r\u00fcnmenin yan\u0131 s\u0131ra, limon kilo kayb\u0131n\u0131 te\u015fvik etmeye de yard\u0131mc\u0131 olabilir. Parlak turun\u00e7gillerden sadece biri, a\u00e7l\u0131k ve ya\u011f depolanmas\u0131n\u0131 tetikleyen kortizol ad\u0131 verilen stres hormonu seviyelerini azaltma g\u00fcc\u00fcne sahip bir besin maddesi olan t\u00fcm bir g\u00fcnl\u00fck C vitamini i\u00e7erir. Ek olarak, limonlar ayr\u0131ca ara\u015ft\u0131rmac\u0131lar\u0131n ya\u011f birikimini ve kilo al\u0131m\u0131n\u0131 \u00f6nleyebilece\u011fini s\u00f6yledikleri polifenoller i\u00e7erir. \u0130ster inan\u0131n ister inanmay\u0131n, kabu\u011fu bile faydal\u0131d\u0131r, \u00e7\u00fcnk\u00fc insanlar\u0131n daha uzun s\u00fcre tok hissetmelerine yard\u0131mc\u0131 oldu\u011fu kan\u0131tlanm\u0131\u015f \u00e7\u00f6z\u00fcn\u00fcr bir lif olan g\u00fc\u00e7l\u00fc bir pektin kayna\u011f\u0131d\u0131r.\u00a0Amerikan Beslenme Koleji Dergisi’nde<\/em><\/a>yay\u0131nlanan bir ara\u015ft\u0131rmaya g\u00f6re , sadece 5 gram pektin yiyen kat\u0131l\u0131mc\u0131lar daha fazla tokluk ya\u015fad\u0131.<\/p>\n

Portakal<\/h2>\n
\"\"<\/figure>\n

Sar\u0131 akrabalar\u0131 gibi, portakallar da C vitamini ile doludur – lezzetli meyvelerden sadece biri, C vitamini ihtiya\u00e7lar\u0131n\u0131z\u0131n g\u00fcn i\u00e7in \u015fa\u015f\u0131rt\u0131c\u0131 bir y\u00fczde 130’unu sa\u011flar. Bununla birlikte, portakallar\u0131 limonlardan ay\u0131ran \u015fey, kad\u0131nlar\u0131n inme riskini azaltma yetenekleridir.\u00a0Stroke: Journal of the American Heart Association<\/em>\u00a0<\/a>dergisinde 2012 y\u0131l\u0131nda bildirilen ara\u015ft\u0131rmaya g\u00f6re, flavanon ad\u0131 verilen flavonoidin (portakal ve greyfurtlarda bol miktarda bulunan) daha y\u00fcksek miktarlarda yemek, iskemik inme ge\u00e7irme \u015fans\u0131n\u0131 azaltabilir. \u00c7al\u0131\u015fma, y\u00fcksek miktarda flavanon yemi\u015f kad\u0131nlar\u0131n, en az miktarda t\u00fcketen kad\u0131nlara g\u00f6re iskemik inme riskinin y\u00fczde 19 daha d\u00fc\u015f\u00fck oldu\u011funu ortaya koydu.<\/p>\n

\u00c7ay<\/h2>\n
\"\"<\/figure>\n

\u00c7o\u011fu Amerikal\u0131 i\u00e7in \u00e7ay \u00e7ayd\u0131r. Bununla birlikte, Japonya, \u0130ngiltere ve G\u00fcneydo\u011fu Asya’n\u0131n b\u00fcy\u00fck tarlalar\u0131 gibi yerlerde, \u00e7ay yapraklar\u0131 \u015farap \u00fcz\u00fcmleri kadar \u00e7e\u015fitli ve n\u00fcansl\u0131d\u0131r. Lezzet profili sadece bir \u00e7ay \u00e7e\u015fidi ile bir sonraki aras\u0131nda \u00f6nemli \u00f6l\u00e7\u00fcde de\u011fi\u015fmez, ayn\u0131 zamanda sa\u011fl\u0131k yararlar\u0131 da de\u011fi\u015fir. Sadece baz\u0131 biralar \u00e7e\u015fitli hastal\u0131klarla sava\u015fmakla kalmaz, ayn\u0131 zamanda se\u00e7ilen \u00e7aylar\u0131n\u00a0metabolizmay\u0131<\/a>rev, a\u00e7l\u0131\u011f\u0131 bast\u0131rmak, bel geni\u015fleten stresi azaltmak ve ya\u011f h\u00fccrelerini k\u00fc\u00e7\u00fcltmek i\u00e7in de g\u00f6sterilmi\u015ftir.\u00a0Tayvanl\u0131 ara\u015ft\u0131rmac\u0131lar<\/a>\u00a010 y\u0131ll\u0131k bir s\u00fcre boyunca 1.100’den fazla ki\u015fiyi incelediklerinde, \u00e7ay i\u00e7enlerin hi\u00e7 i\u00e7meyenlere g\u00f6re yakla\u015f\u0131k y\u00fczde 20 daha az v\u00fccut ya\u011f\u0131na sahip oldu\u011funu belirlediler!<\/p>\n

Kilo verme hedefleriniz i\u00e7in en iyi bardaklar\u0131 demlemenizi sa\u011flamak i\u00e7in, d\u00fcnyan\u0131n d\u00f6rt bir yan\u0131ndan en g\u00fc\u00e7l\u00fc bel yontma \u00e7aylar\u0131n\u0131 toplad\u0131k.<\/p>\n

ye\u015fil \u00e7ay<\/h2>\n
\"Green<\/figure>\n

\u015eunu al\u0131n: Ye\u015fil \u00e7ay kelimenin tam anlam\u0131yla flab’\u0131 patlat\u0131r! Ara\u015ft\u0131rmac\u0131lar, ye\u015fil \u00e7ay\u0131n ya\u011f yak\u0131c\u0131 \u00f6zelliklerini kate\u015finlere, \u00f6zellikle EGCG’ye ba\u011flar – metabolizmay\u0131 h\u0131zland\u0131rarak ya\u011f dokusunu patlatan, ya\u011f h\u00fccrelerinden (\u00f6zellikle g\u00f6bekte) ya\u011f sal\u0131n\u0131m\u0131n\u0131 art\u0131ran ve daha sonra karaci\u011ferin ya\u011f yakma kapasitesini h\u0131zland\u0131ran bir grup antioksidatif bile\u015fi\u011fin ad\u0131. Daha iyi hale geliyor: Ara\u015ft\u0131rmalar, d\u00fczenli ye\u015fil \u00e7ay i\u00e7meyi egzersizle birle\u015ftirmenin kilo verme faydalar\u0131n\u0131 en \u00fcst d\u00fczeye \u00e7\u0131karabilece\u011fini g\u00f6stermektedir.\u00a0Beslenme Dergisi’nde\u00a0<\/em><\/a>yap\u0131lan bir ara\u015ft\u0131rma, g\u00fcnl\u00fck 4-5 bardak ye\u015fil \u00e7ay al\u0131\u015fkanl\u0131\u011f\u0131n\u0131 25 dakikal\u0131k bir egzersizle birle\u015ftiren kat\u0131l\u0131mc\u0131lar\u0131n, \u00e7ay i\u00e7meyen egzersiz yapanlardan 2 kilo daha fazla kaybetti\u011fini ortaya koydu.<\/p>\n

Beyaz \u00c7ay<\/h2>\n
\"White<\/figure>\n

Genel olarak konu\u015fursak, \u00e7ay mide buland\u0131r\u0131c\u0131 tatl\u0131 sodalara ve meyve sular\u0131na m\u00fckemmel bir \u015fekersiz alternatiftir ve yak\u0131nda \u00f6\u011frenece\u011finiz gibi, her \u00e7ay \u00e7e\u015fidinin kendi kilo verme faydalar\u0131 vard\u0131r. \u00d6rne\u011fin,\u00a0Beslenme ve Metabolizma<\/em>\u00a0<\/a>dergisinde yap\u0131lan bir \u00e7al\u0131\u015fmada, beyaz \u00e7ay\u0131n ayn\u0131 anda v\u00fccuttaki ya\u011f\u0131n par\u00e7alanmas\u0131n\u0131 te\u015fvik ederken, yeni ya\u011f h\u00fccrelerinin olu\u015fumunu engelleyebilece\u011fi bulundu – bir g\u00f6bek patlatma \u00e7ift whammy!<\/p>\n

Siyah \u00c7ay<\/h2>\n
\"Black<\/figure>\n

\u0130talyan ara\u015ft\u0131rmac\u0131lar, g\u00fcnde bir bardak siyah \u00e7ay i\u00e7menin kardiyovask\u00fcler i\u015flevi iyile\u015ftirdi\u011fini ve ne kadar \u00e7ok bardak i\u00e7erseniz, o kadar \u00e7ok fayda sa\u011flad\u0131\u011f\u0131n\u0131z\u0131 buldular! Daha iyi kardiyovask\u00fcler fonksiyon, kaydold\u00fc\u011f\u00fcn 5K’dan ge\u00e7ebilece\u011fin anlam\u0131na gelir.\u00a0Proceedings of the National Academy of Sciences<\/em>\u00a0<\/a>dergisinde yay\u0131nlanan bir \u00e7al\u0131\u015fma, g\u00fcnl\u00fck 20 ons siyah \u00e7ay i\u00e7menin v\u00fccudun enfeksiyondan korunma cephaneli\u011finin \u00f6nemli bir unsuru olan be\u015f kat daha fazla interferon salg\u0131lay\u0131p salg\u0131lad\u0131\u011f\u0131n\u0131 ortaya koydu.<\/p>\n

K\u0131rm\u0131z\u0131 \u00c7ay<\/h2>\n
\"\"<\/figure>\n

Rooibos \u00e7ay\u0131, sadece G\u00fcney Afrika’n\u0131n k\u00fc\u00e7\u00fck Cederberg b\u00f6lgesinde, Cape Town yak\u0131nlar\u0131nda yeti\u015fen “k\u0131rm\u0131z\u0131 \u00e7al\u0131” bitkisinin yapraklar\u0131ndan yap\u0131l\u0131r. Rooibos \u00e7ay\u0131n\u0131 \u00f6zellikle karn\u0131n\u0131z i\u00e7in iyi yapan \u015fey Aspalathin ad\u0131 verilen e\u015fsiz ve g\u00fc\u00e7l\u00fc bir flavonoiddir. G\u00fcney\u00a0Afrikal\u0131 ara\u015ft\u0131rmac\u0131lara<\/a>g\u00f6re, bitkide bulunan polifenoller ve flavonoidler adipogenez-yeni ya\u011f h\u00fccrelerinin olu\u015fumunu y\u00fczde 22’ye kadar inhibe eder. Kimyasallar ayr\u0131ca ya\u011f metabolizmas\u0131na yard\u0131mc\u0131 olmak. Ayr\u0131ca, Rooibos do\u011fal olarak tatl\u0131d\u0131r, bu nedenle \u015feker eklemenize gerek yoktur. Ayr\u0131ca teknik olarak bir \u00e7ay de\u011fil, bitkisel bir inf\u00fczyon.<\/p>\n

Pu-erh \u00c7ay\u0131<\/h2>\n
\"\"<\/figure>\n

Ba\u015fka bir y\u0131ld\u0131z\u00a07 G\u00fcnl\u00fck D\u00fcz G\u00f6bek \u00c7ay Temizleme<\/em>, bu fermente \u00c7in \u00e7ay\u0131 kelimenin tam anlam\u0131yla ya\u011f h\u00fccrelerinizin boyutunu k\u00fc\u00e7\u00fcltebilir! Biran\u0131n ya\u011f ha\u00e7l\u0131 g\u00fc\u00e7lerini ke\u015ffetmek i\u00e7in \u00c7inli ara\u015ft\u0131rmac\u0131lar s\u0131\u00e7anlar\u0131 be\u015f gruba ay\u0131rd\u0131lar ve iki ayl\u0131k bir s\u00fcre boyunca de\u011fi\u015fen diyetleri beslediler. Bir kontrol grubuna ek olarak, \u00e7ay takviyesi olmayan y\u00fcksek ya\u011fl\u0131 bir diyet verilen bir grup ve \u00e7e\u015fitli dozlarda pu-erh \u00e7ay \u00f6z\u00fc ile y\u00fcksek ya\u011fl\u0131 bir diyetle beslenen \u00fc\u00e7 ek grup vard\u0131. Ara\u015ft\u0131rmac\u0131lar, \u00e7ay\u0131n y\u00fcksek ya\u011fl\u0131 diyet gruplar\u0131nda trigliserit konsantrasyonlar\u0131n\u0131 (kanda bulunan potansiyel olarak tehlikeli ya\u011f) ve g\u00f6bek ya\u011f\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azaltt\u0131\u011f\u0131n\u0131 buldular.<\/p>\n

Oolong \u00c7ay\u0131<\/h2>\n
\"\"<\/figure>\n

G\u00f6lgede kalmak i\u00e7in, bir \u00c7in i\u00e7ece\u011fi olan oolong \u00e7ay\u0131, i\u00e7enlerin haftada bir pounda kadar d\u00f6k\u00fclmesine yard\u0131mc\u0131 olabilir. 2009 y\u0131l\u0131nda\u00a0\u00c7in B\u00fct\u00fcnle\u015ftirici T\u0131p Dergisi’nde<\/em><\/a>yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re, d\u00fczenli olarak oolong \u00e7ay\u0131 yudumlayan kat\u0131l\u0131mc\u0131lar alt\u0131 hafta boyunca alt\u0131 kilo verdi. Dahas\u0131 ne var? \u00c7ay\u0131n antioksidanlar\u0131n\u0131n zararl\u0131 serbest radikalleri temizlenerek kemik sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirdi\u011fi d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n

Kombucha<\/h2>\n
\"\"<\/figure>\n

Kombucha, siyah veya ye\u015fil \u00e7ay ve simbiyotik bir bakteri ve maya k\u00fclt\u00fcr\u00fc ile yap\u0131lan ve SCOBY olarak bilinen hafif efervesan fermente bir i\u00e7ecektir. Bu fermente \u00e7ay, iyi ba\u011f\u0131rsak bakterilerini dengelemeye ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olabilecek ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131na sahip probiyotiklerle doludur. Asl\u0131nda,\u00a0Cornell \u00dcniversitesi’ndeki ara\u015ft\u0131rmac\u0131lar,<\/a>\u00a0modaya uygun i\u00e7ece\u011fin patojenik bakterilerle sava\u015fabilen g\u00fc\u00e7l\u00fc anti-mikrobiyal \u00f6zellikleri nedeniyle ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 te\u015fvik edebilece\u011fini ke\u015ffettiler. Dahas\u0131 ne var? Kombucha, s\u00fcperstar antioksidanlar da dahil olmak \u00fczere \u00e7ay\u0131n sa\u011fl\u0131kl\u0131 \u00f6zelliklerine sahiptir.<\/p>\n

K\u0131rm\u0131z\u0131 Et ve Domuz Eti<\/h2>\n
\"\"<\/figure>\n

Tavuk g\u00f6\u011fs\u00fc, kilo kayb\u0131na yard\u0131mc\u0131 olabilecek sa\u011fl\u0131kl\u0131 \u0131zgaran\u0131n alt\u0131n standard\u0131 olmas\u0131na ra\u011fmen (d\u00fc\u015f\u00fck ya\u011fl\u0131, y\u00fcksek proteinli) herhangi bir ba\u015far\u0131l\u0131 yeme plan\u0131n\u0131n anahtar\u0131 \u00e7e\u015fitliliktir ve ara\u015ft\u0131rmalar art\u0131k se\u00e7enekleriniz oldu\u011funu g\u00f6stermektedir. Hala geleneksel s\u00fcpermarket zemin aynas\u0131ndan uzakla\u015fmak isterken, belinizin yan\u0131nda do\u011fru yapt\u0131\u011f\u0131n\u0131z\u0131 bilerek bir s\u0131\u011f\u0131r burgerin tad\u0131n\u0131 \u00e7\u0131karman\u0131n yollar\u0131 vard\u0131r. Ayr\u0131ca \u0131zgaran\u0131z\u0131 daha yarat\u0131c\u0131 se\u00e7imlere de a\u00e7abilirsiniz – hepsi lezzeti \u00f6d\u00fcn vermeden fitness hedeflerinizi yolunda tutacak besinler ve proteinlerle doludur.44<\/p>\n

Otla Beslenen S\u0131\u011f\u0131r Eti<\/h2>\n
\"\"<\/figure>\n

Biftek veya burger s\u00f6z konusu oldu\u011funda, otla beslenin. C\u00fczdan\u0131n\u0131 k\u0131rabilir ama kar\u0131n kaslar\u0131n\u0131 \u00e7\u00f6kertecek. Otla beslenen s\u0131\u011f\u0131r eti do\u011fal olarak daha ya\u011fs\u0131zd\u0131r ve geleneksel etten daha az kaloriye sahiptir: Ya\u011fs\u0131z yedi onsluk geleneksel \u015ferit biftek 386 kaloriye ve 16 gram ya\u011fa sahiptir. Ama yedi ons otla beslenen bir \u015ferit biftek sadece 234 kalori ve be\u015f gram ya\u011f i\u00e7erir. Otla beslenen et ayr\u0131ca daha y\u00fcksek omega-3 ya\u011f asitleri\u00a0i\u00e7erir, Nutrition Journal’da<\/em><\/a>yay\u0131nlanan bir ara\u015ft\u0131rmaya g\u00f6re kalp hastal\u0131\u011f\u0131 riskini azaltt\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.45<\/p>\n

bizon<\/h2>\n
\"\"<\/figure>\n

Otla beslenen s\u0131\u011f\u0131r eti m\u00fckemmel bir se\u00e7im olsa da, bizonun profili son y\u0131llarda y\u00fckseliyor ve iyi bir nedenden dolay\u0131: K\u0131rm\u0131z\u0131 etten yar\u0131s\u0131 ya\u011f ve daha az kaloriye sahip.\u00a0USDA’ya<\/a>g\u00f6re , % 90 ya\u011fs\u0131z bir hamburger ortalama 10 gram ya\u011f alabilirken, nispeten b\u00fcy\u00fckl\u00fckteki bir bufalo burger, 24 gram proteinle 2 gram ya\u011fda halkalan\u0131r ve bu da onu etraftaki en ya\u011fs\u0131z etlerden biri haline getirir. Ancak bekleyin, bu beklenmedik eti \u015fansa b\u0131rakarak size iki sa\u011fl\u0131kl\u0131 bonus kazand\u0131racakt\u0131r: Sadece bir porsiyonda, enerjiyi art\u0131rd\u0131\u011f\u0131 ve ins\u00fclin direncinden ve ya\u011f h\u00fccrelerinin olu\u015fumundan sorumlu genleri kapatmaya yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilen B-12 vitamininin tam g\u00fcnl\u00fck \u00f6dene\u011fini alacaks\u0131n\u0131z; ek olarak, bizon do\u011fal olarak otla beslendi\u011fi i\u00e7in, burgerinizi hormonlardan ve kirleticilerden ar\u0131nt\u0131\u011f\u0131n\u0131 bilerek g\u00f6bek ya\u011flar\u0131n\u0131zda kendini g\u00f6sterebilecekten emin bir \u015fekilde a\u015fa\u011f\u0131 inebilirsiniz.<\/p>\n

deve ku\u015fu<\/h2>\n
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Kald\u0131rd\u0131\u011f\u0131n ka\u015f\u0131 al\u00e7alt. Deveku\u015fu eti \u0131zgaran\u0131n y\u00fckselen y\u0131ld\u0131z\u0131d\u0131r. Teknik olarak k\u0131rm\u0131z\u0131 olmas\u0131na ve zengin s\u0131\u011f\u0131r eti tad\u0131na sahip olmas\u0131na neden olsa da, hindi veya tavuktan daha az ya\u011f i\u00e7erir. D\u00f6rt onsluk bir patty, kas geli\u015ftirme besin maddesinin yakla\u015f\u0131k 30 gram\u0131n\u0131 ve sadece alt\u0131 gram ya\u011f\u0131 i\u00e7erir. Ayr\u0131ca, bir porsiyon g\u00fcnl\u00fck \u00f6nerilen B-12 vitamini \u00f6dene\u011finin% 200’\u00fcne sahiptir. Bu egzotik et ayn\u0131 zamanda ortan\u0131z\u0131 yontman\u0131za yard\u0131mc\u0131 olabilir: Deveku\u015fu, ya\u011f kayb\u0131 i\u00e7in bu\u00a0temel besinlerden<\/a>biri olan 55 miligram kolin i\u00e7erir. Ve bulmak san\u0131la g\u00f6r\u00fcnd\u00fc\u011f\u00fc kadar zor de\u011fil – deveku\u015fu \u00fclkedeki s\u00fcpermarketlerde giderek daha fazla kullan\u0131labilir.<\/p>\n

Kemik Suyu<\/h2>\n
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Kemik suyu herkes i\u00e7in olmasa da, \u0131l\u0131k i\u00e7ece\u011fin say\u0131s\u0131z sa\u011fl\u0131k yarar\u0131n\u0131 inkar etmek zor. Et suyu, hayvan kemikleri (genellikle s\u0131\u011f\u0131r eti veya tavuk) kollajenlerini ve di\u011fer besin maddelerini par\u00e7alayan uzun bir s\u00fcre suda kaynamaya b\u0131rak\u0131ld\u0131\u011f\u0131nda yap\u0131l\u0131r. K\u0131k\u0131rdak ve tendonlardan kopan bu malzemelerin bir k\u0131sm\u0131 glukozamindir (artrit ve eklem a\u011fr\u0131s\u0131 i\u00e7in bir takviye olarak sat\u0131lm\u0131\u015f olabilirsiniz).\u00a0PLOS One<\/em><\/a>dergisinde yay\u0131nlanan bir \u00e7al\u0131\u015fmaya g\u00f6re , a\u015f\u0131r\u0131 kilolu, orta ya\u015fl\u0131 yeti\u015fkinler glukozamin takviyesi ald\u0131klar\u0131nda, serum CRP (inflamasyon biyobelirte\u00e7) seviyelerini takviye almayanlara g\u00f6re y\u00fczde 23 daha fazla azaltabildiler. Stok ayr\u0131ca anti-enflamatuar amino asitlerle (glisin ve prolin) doludur ve jelatin seviyelerinin bol olmas\u0131, anti-enflamatuar ba\u011f\u0131rsak mikroplar\u0131n\u0131za daha fazla yard\u0131mc\u0131 olmak i\u00e7in ba\u011f\u0131rsak astar\u0131n\u0131z\u0131 yeniden in\u015fa etmenize yard\u0131mc\u0131 olacakt\u0131r. Ba\u015fka bir deyi\u015fle, i\u00e7!<\/p>\n

domuz eti<\/h2>\n
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A longtime enemy of doctors and dieters, pork has been coming around as a healthier alternative of late\u2014as long as you choose the right cut. Your best bet is pork tenderloin: A University of Wisconsin study found that a three-ounce serving of pork tenderloin has slightly less fat than a skinless chicken breast. It has 24 grams of protein per serving and 83 milligrams of waist-whittling choline (in the latter case, about the same as a medium egg). In a study published in the journal\u00a0Nutrients<\/em><\/a>, scientists asked 144 overweight people to eat a diet rich in fresh lean pork. After three months, the group saw a significant reduction in waist size, BMI and\u00a0belly fat, with no reduction in muscle mass! They speculate that the amino acid profile of pork protein may contribute to greater fat burning.<\/p>\n

Seafood<\/h2>\n
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Sa\u011fl\u0131kl\u0131 bir diyetin par\u00e7as\u0131 olarak d\u00fczenli olarak deniz \u00fcr\u00fcnleri yemek, do\u011fru t\u00fcr\u00fc se\u00e7ti\u011finiz s\u00fcrece kilo verme hedefleriniz i\u00e7in harikalar yaratabilir. \u0130\u015fte burada sular tekrar bulan\u0131kla\u015f\u0131yor. Eat This’de ara\u015ft\u0131rma ekibimiz vard\u0131, o de\u011fil! deniz \u00fcr\u00fcnlerinizin arkas\u0131ndaki bilime dal\u0131n. Bakal\u0131m kilo vermek i\u00e7in en iyi bal\u0131k listesiyle baz\u0131 \u015feyleri a\u00e7\u0131kl\u0131\u011fa kavu\u015fturabilecek miyiz.49<\/p>\n

Halibut<\/h2>\n
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Bal\u0131\u011f\u0131n protein bak\u0131m\u0131ndan zengin oldu\u011funu zaten biliyordunuz, ancak halibut’un tokluk b\u00f6l\u00fcm\u00fcnde lif bak\u0131m\u0131ndan zengin yulaf ezmesi ve sebzelerin \u00fcst\u00fcnde oldu\u011funu \u00f6\u011frenince \u015fa\u015f\u0131rabilirsiniz.\u00a0Common Foods’un Tokluk Endeksi,<\/a>\u00a0onu en \u00e7ok dolum eden iki yiyecek olarak s\u0131ralar – dolgunluk fakt\u00f6r\u00fc i\u00e7in sadece ha\u015flanm\u0131\u015f patateslerle en iyi hale gelir. \u00c7al\u0131\u015fma yazarlar\u0131, halibut gibi beyaz bal\u0131klar\u0131n dolum fakt\u00f6r\u00fcn\u00fc etkileyici protein i\u00e7eri\u011fine ve i\u015ftah sinyallerinden sorumlu anahtar hormonlardan biri olan serotonin \u00fczerindeki etkisine ba\u011flar.50<\/p>\n

Yabani Somon<\/h2>\n
\"Wild<\/figure>\n

Somon bal\u0131\u011f\u0131n\u0131n nispeten y\u00fcksek kalori ve ya\u011f i\u00e7eri\u011finin sizi yan\u0131ltmas\u0131na izin vermeyin; \u00e7al\u0131\u015fmalar ya\u011fl\u0131 bal\u0131\u011f\u0131n kilo kayb\u0131 i\u00e7in en iyilerden biri olabilece\u011fini g\u00f6stermektedir. Bir\u00a0\u00e7al\u0131\u015fmada,<\/a>kat\u0131l\u0131mc\u0131lar gruplara ayr\u0131ld\u0131 ve deniz \u00fcr\u00fcnleri (kontrol grubu), ya\u011fs\u0131z beyaz bal\u0131k veya somon i\u00e7ermeyen \u00fc\u00e7 e\u015fitlik\u00e7i kilo verme diyetinden birine atand\u0131. Herkes kilo verdi, ancak somon yiyenler en d\u00fc\u015f\u00fck a\u00e7l\u0131k ins\u00fclin seviyelerine ve iltihaplanmada belirgin bir azalmaya sahipti. Muhtemelen somon bal\u0131\u011f\u0131n\u0131n y\u00fcksek d\u00fczeyde antienflamatuar omega-3 ya\u011f asitlerinden kaynaklanmaktad\u0131r.<\/p>\n

A\u00e7\u0131k Konserve Ton Bal\u0131\u011f\u0131<\/h2>\n
\"Tunafish<\/figure>\n

Bir primo protein ve dokosaheksaenoik asit (DHA) kayna\u011f\u0131 olarak, konserve hafif ton bal\u0131\u011f\u0131, \u00f6zellikle karn\u0131n\u0131zdan kilo kayb\u0131 i\u00e7in en iyi ve en uygun fiyatl\u0131 bal\u0131klardan biridir!\u00a0Lipid Ara\u015ft\u0131rma Dergisi’nde<\/em>\u00a0yap\u0131lan bir\u00a0\u00e7al\u0131\u015fma,<\/a>\u00a0omega 3 ya\u011f asidi takviyesinin kar\u0131n ya\u011f genlerini kapatmak i\u00e7in derin bir yetene\u011fe sahip oldu\u011funu g\u00f6stermi\u015ftir. So\u011fuk su bal\u0131klar\u0131nda ve bal\u0131k ya\u011flar\u0131nda iki t\u00fcr ya\u011f asidi bulurken -DHA ve eikosapentaenoik asit (EPA)\u2014 ara\u015ft\u0131rmac\u0131lar DHA’n\u0131n kar\u0131ndaki ya\u011f genlerini a\u015fa\u011f\u0131 d\u00fczenlemede EPA’dan y\u00fczde 40 ila 70 daha etkili olabilece\u011fini ve g\u00f6bek ya\u011f h\u00fccrelerinin boyutunun geni\u015flemesini \u00f6nleyebilece\u011fini s\u00f6yl\u00fcyor. En k\u00fc\u00e7\u00fck bal\u0131ktan elde edilen konserve par\u00e7a hafif ton bal\u0131\u011f\u0131, “d\u00fc\u015f\u00fck c\u0131va bal\u0131\u011f\u0131” olarak kabul edilir ve FDA’n\u0131n en son y\u00f6nergelerine g\u00f6re haftada iki ila \u00fc\u00e7 kez (veya 12 onsa kadar) tad\u0131n\u0131 \u00e7\u0131karabilirsiniz.<\/p>\n

Pasifik Morina<\/h2>\n
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Bal\u0131k ve cips kilo vermenize yard\u0131mc\u0131 olmaz, en az\u0131ndan frit\u00f6zden. Ancak ara\u015ft\u0131rmalar, bal\u0131k \u00e7ubuklar\u0131na \u00f6zg\u00fc bal\u0131k olan Pasifik morina bal\u0131\u011f\u0131n\u0131n d\u00fczenli olarak servisinin sizi ince tutabilece\u011fini g\u00f6steriyor.\u00a0Beslenme, Metabolizma ve Kardiyovask\u00fcler Hastal\u0131klar<\/em>\u00a0<\/a>dergisinde yap\u0131lan bir \u00e7al\u0131\u015fma, sekiz hafta boyunca d\u00fc\u015f\u00fck kalorili bir diyetin bir par\u00e7as\u0131 olarak haftada be\u015f porsiyon morina bal\u0131\u011f\u0131 yemenin, ayn\u0131 miktarda kaloriye sahip ancak bal\u0131k olmayan bir diyete k\u0131yasla ekstra 3,8 kilo kayb\u0131na neden oldu\u011funu buldu. Ara\u015ft\u0131rmac\u0131lar doyurucu ve zay\u0131flama \u00f6zelliklerini morinan\u0131n metabolizmay\u0131 d\u00fczenlemeye yard\u0131mc\u0131 olabilecek y\u00fcksek protein i\u00e7eri\u011fine ve amino asit profiline ba\u011flarlar. Kaptan Birdseye’nin bu kadar kendini be\u011fenmi\u015f g\u00f6r\u00fcnmesine \u015fa\u015fmamal\u0131!53<\/p>\n

Istiridye<\/h2>\n
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Kilo kayb\u0131ndan bahsetmi\u015fken istiridyelerin de etkileyici \u00e7inko i\u00e7eri\u011fi sayesinde kilo vermenize yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir. Bir\u00a0\u00e7al\u0131\u015fma,<\/a>\u00a0g\u00fcnde 30 miligram \u00e7inko t\u00fcketen obez insanlar\u0131n -sadece alt\u0131 \u00e7i\u011f istiridyeye e\u015fde\u011fer- daha d\u00fc\u015f\u00fck BMI’lere sahip oldu\u011funu, daha az a\u011f\u0131rl\u0131\u011fa sahip oldu\u011funu ve kan kolesterol seviyelerinde iyile\u015fmeler g\u00f6sterdi\u011fini ortaya koydu. Dahas\u0131 ne var? Ayn\u0131 alt\u0131 istiridye yard\u0131m\u0131 size 28 g protein ve 2.064 mg omega-3 verecektir.<\/p>\n

Ya\u011fda Konserve Sardalya<\/h2>\n
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Bal\u0131k ne kadar k\u00fc\u00e7\u00fckse, zararl\u0131 c\u0131va miktar\u0131 da o kadar azd\u0131r. Bu k\u00fc\u00e7\u00fck bal\u0131klar tipik olarak Pasifik’ten gelir. K\u00fc\u00e7\u00fclt\u00fcc\u00fc boyutlar\u0131na ra\u011fmen, bir beslenme yumru\u011fu paketlerler. Sadece 3 ons, \u00f6nerilen g\u00fcnl\u00fck D vitamini al\u0131m\u0131n\u0131z\u0131n y\u00fczde 12’sini, 835 mg omega-3’\u00fc ve metabolizma, ba\u011f\u0131\u015f\u0131kl\u0131k ve \u00fcreme sa\u011fl\u0131\u011f\u0131nda \u00f6nemli bir rol oynayan bir mineral olan selenyumun y\u00fczde 64’\u00fcni sa\u011flar. Ayr\u0131ca kemik yap\u0131m\u0131 kalsiyumla dolular. Konserve versiyonlar\u0131n sodyum bak\u0131m\u0131ndan y\u00fcksek oldu\u011fu bilinmektedir, bu nedenle bunlar\u0131 \u00f6l\u00e7\u00fcl\u00fc t\u00fcketti\u011finden veya d\u00fc\u015f\u00fck sodyumlu konserve versiyonlar arad\u0131\u011f\u0131ndan emin olun.<\/p>\n

K\u00fcmes Hayvanlar\u0131 ve Yumurtalar<\/h2>\n
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Fasulye ve sebzelerden bal\u0131k ve s\u0131\u011f\u0131r etine kadar \u00e7ok say\u0131da protein kayna\u011f\u0131 olmas\u0131na ra\u011fmen, tavuk a\u00e7\u0131k ara en pop\u00fcler kaynaklardan biridir ve nedenini g\u00f6rmek kolayd\u0131r: uygun fiyatl\u0131, haz\u0131rlanmas\u0131 kolay ve di\u011fer bir\u00e7ok et t\u00fcr\u00fcnden daha d\u00fc\u015f\u00fck ya\u011f. Ama di\u011fer\u00a0t\u00fcm<\/em>\u00a0iyi k\u00fcmes hayvanlar\u0131 kaynaklar\u0131n\u0131 ka\u00e7\u0131rmak istemezsiniz!<\/p>\n

T\u00fcrkiye<\/h2>\n
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Ya\u011fs\u0131z ve protein bak\u0131m\u0131ndan zengin hindi art\u0131k k\u0131rm\u0131z\u0131 etin otomatik bir alternatifi de\u011fil – bu ku\u015f kendi ba\u015f\u0131na sahne malzemelerini hak ediyor. \u00c7eyrek kiloluk hindi burger k\u00f6ftesi 140 kalori, 16 gram protein ve sekiz gram ya\u011f i\u00e7erir. Ek olarak, hindi DHA omega-3 asitleri bak\u0131m\u0131ndan zengindir – porsiyon ba\u015f\u0131na 18 mg, bu listedeki en y\u00fcksek \u2014 beyin fonksiyonunu art\u0131rd\u0131\u011f\u0131, ruh halinizi iyile\u015ftirdi\u011fi ve ya\u011f genlerini kapatt\u0131\u011f\u0131 ve ya\u011f h\u00fccrelerinin b\u00fcy\u00fcmesini \u00f6nledi\u011fi g\u00f6sterilmi\u015ftir. Sadece beyaz et sat\u0131n yapt\u0131\u011f\u0131n\u0131zdan emin olun; koyu \u00e7ok fazla ya\u011f i\u00e7erir. Ve evde \u0131zgara yaparak sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 \u00e7ifte kat\u0131 yapt\u0131\u011f\u0131n\u0131z\u0131 bilin: Restoran versiyonlar\u0131 lezzeti art\u0131rmak i\u00e7in ya\u011fl\u0131 eklentilerle paketlenebilir. Sizin sorununuz de\u011fil, \u00e7\u00fcnk\u00fc do\u011frudan \u0131zgaradan taba\u011f\u0131n\u0131za gidiyor (ideal olarak ya\u011f ve biberleri kar\u0131\u015ft\u0131rmak i\u00e7in en iyi baharatlarla).<\/p>\n

tavuk<\/h2>\n
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3 oz. pi\u015fmi\u015f tavuk g\u00f6\u011fs\u00fc sadece 142 kalori ve 3 gram ya\u011f i\u00e7erir, ancak 26 gram protein i\u00e7erir – g\u00fcn\u00fcn \u00f6nerilen \u00f6dene\u011finin yar\u0131s\u0131ndan fazlas\u0131. Ama go-to protein tat cephesinde bir ba\u015far\u0131s\u0131zl\u0131k olabilir. (D\u00fcz memenin tad\u0131yla ilgili g\u00fcndelik anketimiz “b\u0131\u00e7akla kesti\u011finiz hava” dan “\u0131slak \u00e7orap”a kadar de\u011fi\u015fen cevaplar ortaya \u00e7\u0131kt\u0131.) \u0130yi haber: Sadece biraz yarat\u0131c\u0131l\u0131kla, onu tuzlu bir spor sonras\u0131 ak\u015fam yeme\u011fi veya etkileyici bir randevu gecesi yeme\u011fi yapabilirsiniz.<\/p>\n

Yumurta<\/h2>\n
\"Eggs<\/figure>\n

Yumurta, protein al\u0131m\u0131n\u0131z\u0131 artt\u0131racak en kolay, en ucuz ve en \u00e7ok y\u00f6nl\u00fc yol olabilir. G\u00fcnl\u00fck protein say\u0131n\u0131z\u0131 kolayca y\u00fckseltenin \u00f6tesinde, her 85 kalorilik yumurta, kas olu\u015fturucunun 7 gram\u0131n\u0131 kat\u0131 bir \u015fekilde paketler! Yumurtalar sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 da art\u0131r\u0131r: Amino asitler, antioksidanlar ve demirle doludurlar. Sadece beyazlara uzanma; yumurta sar\u0131s\u0131 kolin ad\u0131 verilen ya\u011fla sava\u015fan bir besine sahiptir, bu nedenle b\u00fct\u00fcn yumurtalar\u0131 tercih etmek asl\u0131nda k\u0131rpman\u0131za yard\u0131mc\u0131 olabilir. Yumurta al\u0131\u015fveri\u015fi yaparken etiketlere dikkat edin. M\u00fcmk\u00fcnse organik sat\u0131n almal\u0131s\u0131n\u0131z. Bunlar USDA taraf\u0131ndan onaylanm\u0131\u015ft\u0131r ve antibiyotik, a\u015f\u0131 ve hormon i\u00e7ermez. Renge gelince, bu senin karar\u0131n. Renk fark\u0131 sadece tavu\u011fun t\u00fcr\u00fcne g\u00f6re de\u011fi\u015fir – her ikisi de ayn\u0131 besin de\u011ferine sahiptir, diyor\u00a0Molly Morgan<\/a>, RD, CDN New York’un ta\u015frada bulunan kurul sertifikal\u0131 bir spor uzman\u0131 diyetisyen.<\/p>\n

Baklagiller ve F\u0131nd\u0131k<\/h2>\n
\"Legumes\"<\/figure>\n

Zaman zaman hayvansal proteinleri diyetinizdeki bitki bazl\u0131 besin kaynaklar\u0131yla de\u011fi\u015ftirmek faydal\u0131d\u0131r – bunu yapmak kanser, kardiyovask\u00fcler hastal\u0131k, diyabet ve obezite gibi kronik durum riskinizi azaltabilir. Bir \u0130spanyol\u00a0\u00e7al\u0131\u015fmas\u0131nda<\/a>, d\u00f6rt haftal\u0131k baklagil porsiyonlar\u0131n\u0131 i\u00e7eren kalori k\u0131s\u0131tlamal\u0131 bir diyet giyen kat\u0131l\u0131mc\u0131lar, muhtemelen g\u00f6bek dolgusu lif i\u00e7eri\u011fi nedeniyle fasulye i\u00e7ermeyen kalori e\u015fde\u011feri bir diyettekilerden daha fazla kilo verdi.\u00a0Obezite<\/em>\u00a0<\/a>dergisinde yay\u0131nlanan bir \u00e7al\u0131\u015fma bu varsay\u0131m\u0131 destekliyor: Ara\u015ft\u0131rmac\u0131lar, 160 gram veya yar\u0131m bardaktan biraz daha fazla baklagil yemenin insanlar\u0131 y\u00fczde 31 daha dolgun hissetmelerine yol a\u00e7t\u0131\u011f\u0131n\u0131 buldu. Ne t\u00fcr fasulye yedi\u011finiz \u00f6nemli de\u011fildir (yeniden k\u0131zart\u0131lmad\u0131\u011f\u0131 s\u00fcrece), sadece faydalar\u0131ndan yararlanmak i\u00e7in diyetinize yapt\u0131\u011f\u0131n\u0131zdan emin olun. Bir smoothie i\u00e7ine biraz kar\u0131\u015ft\u0131rmak, 4 saniyede kilo vermenin yollar\u0131ndan sadece biridir!<\/p>\n

Fasulye<\/h2>\n
\"\"<\/figure>\n

Fasulye kalbinizden daha fazlas\u0131 i\u00e7in iyidir. Beyninize ve kaslar\u0131n\u0131za da fayda sa\u011flayabilecek proteinler, antioksidanlar, vitaminler ve minerallerle doludurlar. Bundan bahsetmiyorum bile, \u00e7ok yava\u015f sindirirler, bu da yoksunluk duygular\u0131na neden olmadan daha dolgun, daha uzun ve yak\u0131t kilo verme \u00e7abalar\u0131 hissetmenize yard\u0131mc\u0131 olabilir. Bir kese veya kutuda gelen kullan\u0131m\u0131 kolay, \u00f6nceden pi\u015firilmi\u015f BPA i\u00e7ermeyen \u00e7e\u015fitleri aray\u0131n. \u00c7orbalara ve salatalara ekleyin veya doyurucu ama sa\u011fl\u0131kl\u0131 bir ak\u015fam yeme\u011fi olu\u015fturmak i\u00e7in kahverengi pirin\u00e7 ve bu\u011fulanm\u0131\u015f sebzelerle kar\u0131\u015ft\u0131r\u0131n. At\u0131\u015ft\u0131rmak i\u00e7in b\u00fcy\u00fck m\u00fc? Siyah fasulyeleri biraz salsa ve m\u0131s\u0131rla kar\u0131\u015ft\u0131r\u0131n ve baz\u0131 tam tah\u0131l krakerleriyle servis yap\u0131n (sadece d\u00fc\u015f\u00fck karbonhidratl\u0131 at\u0131\u015ft\u0131rmal\u0131klar\u0131m\u0131zdan biri olduklar\u0131ndan emin olun.<\/p>\n

Soya Fasulyesi \u00dcr\u00fcnleri<\/h2>\n
\"\"<\/figure>\n

Vegetarians rejoice! Soy protein, such as tofu or tempeh, might not be as popular as chicken or fish, but it boasts its own set of impressive nutritional benefits that include protecting lean body mass and reducing LDL (\u201cbad\u201d) cholesterol. In fact, a\u00a0review<\/a>\u00a0published in the journal\u00a0Nutrients<\/em>\u00a0found that soy, in addition to lowering bad cholesterol, can also improve cardiovascular health through mechanisms that have nothing to do with its protein content. Thanks to additional components\u2014namely isoflavones, lecithins, saponins, and fiber\u2014numerous studies have shown that soy can alleviate cardiovascular disease risk factors such as hypertension, hyperglycemia, inflammation, and obesity beyond cholesterol lowering. A 2016\u00a0study<\/a>\u00a0even found that the vegetarian-safe food can also improve kidney function among older adults.60<\/p>\n

Lentils<\/h2>\n
\"\"<\/figure>\n

Here are some pretty amazing proportions: One cup of lentils has the protein of three eggs, with less than one gram of fat! Their high fiber content makes them extremely satiating, and studies have shown that they speed fat loss: Spanish\u00a0researchers<\/a>\u00a0found that people whose diets included four weekly servings of legumes lost more weight and improved their cholesterol more than people who didn\u2019t. Eat them on their own as a side or simmer them into a soup.<\/p>\n

Peanut Butter<\/h2>\n
\"Toast
Shutterstock<\/figcaption><\/figure>\n

This creamy spread is downright addictive. While eatin g too much\u00a0pe anut butter\u00a0can wreak havoc on your waistline, a standard two-tablespoon serving provides a solid dose of muscle-building protein and healthy fats. According to a 2014 study published in\u00a0The Ame rican Journal of Clinical Nutrition<\/em><\/a>, consuming peanuts can prevent both cardiovascular and coronary artery disease\u2014the most common type of heart condition. Look for the unsalted, no sugar added varieties without hydrogenated oils to reap the most benefits. If you\u2019re tired of plain old PB&J sandwiches, try stirring the spread into hot oatmeal, smearing it on fresh produce, or blending it into your post-workout smoothie.<\/p>\n

Hummus<\/h2>\n
\"Hummus<\/figure>\n

Humus, nohut olarak da bilinen g\u00fc\u00e7l\u00fc garbanzo fasulyesinden yap\u0131l\u0131r. Bu doyurucu dald\u0131rma, lif, sa\u011fl\u0131kl\u0131 ya\u011flar ve protein bak\u0131m\u0131ndan ortalama \u00e7iftlik sosunuzdan daha y\u00fcksektir, bu da onu crudite taba\u011f\u0131n\u0131z i\u00e7in daha sa\u011fl\u0131kl\u0131 bir alternatif haline getirir.<\/p>\n

Tah\u0131l<\/h2>\n
\"Pantry<\/figure>\n

Bilge bir adam bir keresinde \u015f\u00f6yle demi\u015fti: “\u0130yi bir itibar paradan daha de\u011ferlidir.” Ve besin aleminde, en \u00e7ok n\u00fcfuz ta\u015f\u0131yan tah\u0131l \u015f\u00fcphesiz kinoad\u0131r. Y\u00fcksek protein ve lif i\u00e7eri\u011fi ile bilinen antik tah\u0131l\u0131n kilo kayb\u0131na yard\u0131mc\u0131 oldu\u011fu ve sa\u011fl\u0131\u011f\u0131 iyile\u015ftirdi\u011fi s\u00f6yleniyor ve Amerikal\u0131lar bu \u015feylere doyam\u0131yor. Asl\u0131nda, sadece 2013 y\u0131l\u0131nda 69 milyon pound kinoa ithal ettik. Ama kinoan\u0131n b\u00fcy\u00fck bir sa\u011fl\u0131k halesi ta\u015f\u0131mas\u0131 s\u00fcpermarketteki en besleyici tah\u0131l oldu\u011fu anlam\u0131na gelmez. Asl\u0131nda, toplam sa\u011fl\u0131k ve kilo kayb\u0131 faydalar\u0131n\u0131 i\u00e7eren \u00e7ok say\u0131da tah\u0131l vard\u0131r.<\/p>\n

Filizlenmi\u015f Tam Tah\u0131ll\u0131 Ekmek<\/h2>\n
\"\"<\/figure>\n

T\u00fcm ekmekler kilo verme hedeflerinizi y\u0131kmay\u0131 bekleyen karbonhidrat bombalar\u0131 de\u011fildir. Bu besin yo\u011fun ekmek folat dolu mercimek, protein ve arpa ve dar\u0131 gibi size iyi gelen tah\u0131llar ve tohumlarla doludur. Dilimlerinizin lezzetini art\u0131rmak i\u00e7in, sa\u011fl\u0131kl\u0131 besinlerle dolup ta\u015fan bir sebzeli sandvi\u00e7 yap\u0131n. \u0130ki dilim filizlenmi\u015f tam tah\u0131ll\u0131 ekmekte tahinsiz humus, avokado dilimleri, kavrulmu\u015f k\u0131rm\u0131z\u0131 biber, salatal\u0131k, so\u011fan, \u0131spanak ve domates, gezegenin en sa\u011fl\u0131kl\u0131 yiyeceklerinden biri bir araya getirilir.64<\/p>\n

Teff<\/h2>\n
\"\"<\/figure>\n

Bu f\u0131nd\u0131k aromal\u0131 gl\u00fctensiz tah\u0131l k\u00fc\u00e7\u00fck olabilir, ancak g\u00fc\u00e7l\u00fc bir beslenme yumru\u011fu i\u00e7erir. Lif, esansiyel amino asitler, kalsiyum ve C vitamini ile doludur – tipik olarak tah\u0131llarda bulunmayan bir besin maddesidir. Faydalar\u0131ndan yararlanmak i\u00e7in, sabah yulaf ezmesinizi protein dolu bir teff lapas\u0131 ile takas edin. Yar\u0131m bardak teff’i bir bu\u00e7uk bardak su ve bir tutam tuzla orta boy bir tencerede birle\u015ftirin. Is\u0131y\u0131 k\u0131smadan \u00f6nce kaynamaya b\u0131rak\u0131n ve 15 ila 20 dakika kaynamaya b\u0131rak\u0131n. Elma, tar\u00e7\u0131n ve bir dollop do\u011fal f\u0131st\u0131k ezmesi ile ocaktan al\u0131n ve \u00fcst \u00fcste al\u0131n.<\/p>\n

Tritikale<\/h2>\n
\"\"<\/figure>\n

Bu doyurucu tam tah\u0131l\u0131 daha \u00f6nce hi\u00e7 duymam\u0131\u015f olsan\u0131z da, yeni favoriniz olabilir. Bu bu\u011fday \u00e7avdar melezi yar\u0131m bardak ba\u015f\u0131na 12 gram protein i\u00e7erir ve ayr\u0131ca beyin g\u00fc\u00e7lendirici demir, \u015fi\u015fkin potasyum, magnezyum ve kalp sa\u011fl\u0131\u011f\u0131na sahip lif bak\u0131m\u0131ndan da zengindir. Pirin\u00e7 yerine triticale meyveleri kullan\u0131n ve sa\u011fl\u0131kl\u0131, Asya esintili bir yemek yapmak i\u00e7in soya sosu, taze zencefil, karanfil, shiitake mantar\u0131 ve edamame ile kar\u0131\u015ft\u0131r\u0131n. F\u0131r\u0131n\u0131 pi\u015firmek i\u00e7in oca\u011f\u0131 kullanmaya kadar ate\u015flemeyi tercih ediyorsan\u0131z, pi\u015firmenizde geleneksel un yerine triticale unu kullan\u0131n.<\/p>\n

yulaf<\/h2>\n
\"Overnight<\/figure>\n

Harika yemek: Kahvalt\u0131da yulaf ezmesi yiyen insanlar, ka\u015f\u0131klar\u0131 a\u011fz\u0131na koyduktan d\u00f6rt saat sonra bile daha uzun s\u00fcre tok hissederler! Bu sizi sabah\u0131n ortas\u0131nda at\u0131\u015ft\u0131rmal\u0131k \u00e7ekmeceden uzak tutaca\u011f\u0131ndan emin eminim, bu da kilo verme \u00e7abalar\u0131n\u0131z\u0131 art\u0131r\u0131r. Anl\u0131k \u00e7e\u015fitler genellikle \u015fekerler ve yapay tatlar eklemi\u015ftir ve ocakta yava\u015f pi\u015firilen yulaf ezmesi yapmak zaten aceleye getirilmi\u015f sabah rutininize stres katabilir. \u00c7\u00f6z\u00fcm: gece yulaf. Bir kaseyi haz\u0131rlamak i\u00e7in tek yapman\u0131z gereken bir duvar kavanozu veya Tupperware kab\u0131n\u0131 tah\u0131llar, soslar, eklentiler ve s\u00fct veya su gibi bir s\u0131v\u0131 ile doldurmakt\u0131r.<\/p>\n

Amaranth<\/h2>\n
\"Amaranth<\/figure>\n

Kinoa gibi, amaranth teknik olarak bir tah\u0131l de\u011fil, bir amaranth bitkisinin tohumudur. Do\u011fal olarak gl\u00fctensiz olan amaranth, kas geli\u015ftirme proteininde bu\u011fday ve kahverengi pirin\u00e7ten daha y\u00fcksektir – bardak ba\u015f\u0131na 9 gramdan fazla ile – ve kalsiyum ve lif gibi di\u011fer besinlerde de \u015fa\u015f\u0131rt\u0131c\u0131 derecede y\u00fcksektir. Amaranth ayr\u0131ca tiroidinizi kontrol alt\u0131nda tutan ve ciltteki elastinleri koruyan, cildinizin esnek, p\u00fcr\u00fczs\u00fcz ve s\u0131k\u0131 kalmas\u0131na yard\u0131mc\u0131 olan m\u00fckemmel bir manganez, demir ve selenyum kayna\u011f\u0131d\u0131r. Dahas\u0131 ne var? Pi\u015fmi\u015f amaranth yapraklar\u0131 zengin bir A vitamini, C vitamini, kalsiyum, manganez ve folat kayna\u011f\u0131d\u0131r.<\/p>\n

Kamut<\/h2>\n
\"Kamut<\/figure>\n

Kamut, orta do\u011fuya \u00f6zg\u00fc, kalp sa\u011fl\u0131\u011f\u0131na sahip omega-3 ya\u011f asitleri, protein ve lif kayna\u011f\u0131 olan ve ayn\u0131 zamanda kalorisi d\u00fc\u015f\u00fck olan eski bir tah\u0131ld\u0131r. Asl\u0131nda, yar\u0131m bardak porsiyon normal bu\u011fdaydan y\u00fczde 30 daha fazla proteine ve sadece 140 kaloriye sahiptir. Dahas\u0131 ne var?\u00a0Avrupa Klinik Beslenme Dergisi’nde<\/em>\u00a0<\/a>yay\u0131nlanan bir \u00e7al\u0131\u015fma, kamut yemenin kolesterol\u00fc, kan \u015fekerini ve sitokinleri (v\u00fccutta iltihaplanmaya neden olan) azaltt\u0131\u011f\u0131n\u0131 buldu. Kamut’un kan \u015fekerini stabilize etme ve iltihab\u0131 azaltma yetene\u011fi, \u00f6zellikle besinsel olarak rafine tah\u0131llardan yoksun olmas\u0131 yerine kullan\u0131l\u0131yorsa, onu b\u00fcy\u00fck bir kilo kayb\u0131 z\u0131mbas\u0131 haline getirir.<\/p>\n

mand\u0131ra<\/h2>\n
\"\"<\/figure>\n

Not around your waist, but on your plate: A new report from the\u00a0Credit Suisse Research Institute<\/a>\u00a0found that more and more of us are choosing whole-fat foods over skim, lite, fat-free or other modern monikers of leanness. And while many health organizations like the American Heart Association still want us to cut down on fat\u2014particularly saturated fat\u2014this full-fat trend may be a healthy rebellion against those decades-old credos, according to recent studies. Take a look at our favorite dairy products.<\/p>\n

Gruyere Cheese<\/h2>\n
\"Gruyere
Shutterstock<\/figcaption><\/figure>\n

Here\u2019s an excuse for a wine-and-cheese hour: The fancy Swiss cheese contains 30% more protein than an egg in one slice, plus one-third of your RDA of vitamin A. If you\u2019re looking to indulge, keep your serving to the size of four dice, and moderate your vino to one glass for women, two glasses for men, to get the bad-cholesterol-lowering benefits of the antioxidant resveratrol. And better yet, stick to the\u00a0#1 wine for rapid weight loss.<\/p>\n

Parmesan Cheese<\/h2>\n
\"Parmesan<\/figure>\n

\u00c7o\u011fu peynir, onu \u00fcreten fermantasyon i\u015flemi nedeniyle do\u011fal olarak \u015feker oran\u0131 \u00e7ok d\u00fc\u015f\u00fckt\u00fcr ve Parmesan peyniri asl\u0131nda g\u00f6bek \u015fi\u015fkinli\u011fi \u015feker \u00f6zlemini azaltman\u0131n ek yarar\u0131na sahiptir. Parmesan, beyni dopamin ve ba\u015fka bir n\u00f6rotransmitter olan norepinefrini serbest b\u0131rakmaya te\u015fvik etti\u011fi ve tatl\u0131 \u015feylere olan arzuyu ortadan kald\u0131rd\u0131\u011f\u0131 g\u00f6sterilen amino asit tirozinini (proteinin bir yap\u0131 ta\u015f\u0131) i\u00e7erir. Dahas\u0131 ne var? Parmesan da karbonhidrat bak\u0131m\u0131ndan d\u00fc\u015f\u00fckt\u00fcr, ancak di\u011fer temel besinlerle doludur. \u0130talyan peynirinin bir onsu, g\u00fcnl\u00fck \u00f6nerilen kemik yap\u0131c\u0131 kalsiyum al\u0131m\u0131n\u0131z\u0131n yakla\u015f\u0131k y\u00fczde 31’ini ve 11 g doyurucu protein i\u00e7erir.<\/p>\n

%2 Yunan Yo\u011furdu<\/h2>\n
\"Fruit
Peter Hershey\/Unsplash<\/figcaption><\/figure>\n

Yo\u011furt, kilo verme \u00e7abalar\u0131nda \u00f6nemli m\u00fcttefiklerinizden biri olabilir.\u00a0british Journal of Nutrition’da<\/em>\u00a0<\/a>yay\u0131nlanan bir \u00e7al\u0131\u015fma, kremsi, lezzetli yo\u011furtta bulunanlar gibi probiyotiklerin obez kad\u0131nlar\u0131n probiyotik t\u00fcketmeyenlere k\u0131yasla yakla\u015f\u0131k iki kat kilo vermelerine yard\u0131mc\u0131 oldu\u011funu buldu. Her iki denek seti de d\u00fc\u015f\u00fck kalorili diyetlerdeydi, ancak 12 hafta sonra probiyotik poppers ortalama 9.7 pound kaybederken, plasebolardakiler sadece 5.7 kaybetti. Bonus: \u0130yi bakteri verilen denekler, 12 hafta daha sonra bile kilo vermeye devam etti, do\u011fru olmak i\u00e7in ortalama 11.5 pound! Probiyotikler metabolizman\u0131z\u0131 art\u0131rmaya ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi iyile\u015ftirmeye yard\u0131mc\u0131 olabilir, ancak kaynaklar\u0131n\u0131z hakk\u0131nda se\u00e7ici olmak i\u00e7in \u00f6deme yapar. Yo\u011furt, a.m protein ve probiyotik almak i\u00e7in harika bir yoldur, ancak en sa\u011fl\u0131kl\u0131 yo\u011furdu elde etmek i\u00e7in etiketleri okuman\u0131z gerekir; \u00e7o\u011fu protein seviyelerini a\u015fan ilave \u015fekerlerle doludur.<\/p>\n

kefir<\/h2>\n
\"Drinkable<\/figure>\n

Tah\u0131llardan \u00fcretilen fermente s\u00fct kefir, sundu\u011fu say\u0131s\u0131z sa\u011fl\u0131k yarar\u0131 sayesinde son birka\u00e7 y\u0131ld\u0131r y\u00fckselen bir beslenme s\u00fcperstar\u0131 olmu\u015ftur. Smoothie benzeri s\u00fct i\u00e7ece\u011fi yo\u011furda benzer olsa da, s\u00fct intolerans\u0131 olanlar i\u00e7in idealdir, \u00e7\u00fcnk\u00fc s\u00fct\u00fcn mide tahri\u015f edici laktozunun etkilerini kar\u015f\u0131lad\u0131\u011f\u0131 bulunmu\u015ftur. Ayr\u0131ca, Nutrition Research\u00a0Reviews<\/em>\u00a0<\/a>dergisinde yay\u0131nlanan bir derlemede, d\u00fczenli kefir t\u00fcketiminin iyile\u015ftirilmi\u015f sindirim, antibakteriyel etki, hipokoletaemik etki, plazma glikozunun kontrol\u00fc, anti-hipertansif etki, antienflamatuar etki, antioksidan aktivite, anti-kanserojen aktivite, anti-alerjenik aktivite ve iyile\u015ftirici etkiler ile ili\u015fkili oldu\u011fu bulunmu\u015ftur.<\/p>\n

%1 Organik, Otla Beslenen S\u00fct<\/h2>\n
\"Glass<\/figure>\n

Organik olarak yeti\u015ftirilen inekler, geleneksel ineklerle ayn\u0131 hormonlara ve antibiyotiklere tabi de\u011fildir; Onlar i\u00e7in antibiyotik olmamas\u0131 senin i\u00e7in antibiyotik olmad\u0131\u011f\u0131 anlam\u0131na gelir. Otla beslenen, m\u0131s\u0131r ve tah\u0131lla beslenen emsallerinden daha y\u00fcksek omega-3 ya\u011f asitleri (iyi) ve\u00a0iki ila be\u015f kat daha fazla CLA<\/a>\u00a0(konjuge linoleik asit) oldu\u011fu\u00a0g\u00f6sterilmi\u015ftir.<\/a>\u00a0CLA, ba\u011f\u0131\u015f\u0131kl\u0131k ve enflamatuar sistem deste\u011fi, iyile\u015ftirilmi\u015f kemik k\u00fctlesi, iyile\u015ftirilmi\u015f kan \u015fekeri d\u00fczenlemesi, v\u00fccut ya\u011flar\u0131n\u0131n azalmas\u0131, kalp krizi riskinin azalmas\u0131 ve ya\u011fs\u0131z v\u00fccut k\u00fctlesinin korunmas\u0131 dahil olmak \u00fczere \u00e7ok \u00e7e\u015fitli sa\u011fl\u0131k yararlar\u0131 sa\u011flayan bir grup kimyasal i\u00e7erir. Ya\u011fs\u0131z s\u00fct kalori bak\u0131m\u0131ndan en d\u00fc\u015f\u00fck olsa da, bir\u00e7ok vitamin ya\u011fda \u00e7\u00f6z\u00fcn\u00fcr, bu da tah\u0131l kutunuzda listelenen alfabetik besinlerin t\u00fcm faydalar\u0131n\u0131 en az% 1’i tercih etmedik\u00e7e elde edemezsiniz.<\/p>\n

F\u0131nd\u0131k ve Tohumlar<\/h2>\n
\"Pistachios\"<\/figure>\n

Yerel bir barda tak\u0131l\u0131n ve \u00e7e\u015fitli f\u0131nd\u0131klarla (k\u00f6\u015fede tak\u0131lan insanlar de\u011fil, yiyecekler) ve onlar\u0131 diyet freebies gibi patlatan adamlarla kar\u015f\u0131la\u015faca\u011f\u0131n\u0131z kesin. k\u00f6t\u00fc giden iyi yemeklerin m\u00fckemmel bir \u00f6rne\u011fi. F\u0131nd\u0131k, avokado gibi, kalp sa\u011fl\u0131\u011f\u0131na sahip ya\u011flarla doludur. Ama sa\u011fl\u0131kl\u0131 olmak her zaman zay\u0131f anlam\u0131na gelmez. Birka\u00e7 bira ve birka\u00e7 avu\u00e7 f\u0131nd\u0131k ve ciddi kaloriler ve diyet hasar\u0131 toplad\u0131n\u0131z. “Bir onsluk bir porsiyon f\u0131nd\u0131k 135 kalori i\u00e7erir ve bir porsiyonda ka\u00e7 f\u0131nd\u0131k alaca\u011f\u0131n\u0131z tercih etti\u011finiz somunuza ba\u011fl\u0131 olacakt\u0131r,” diyor Tanya Zuckerbrot, RD. “Bir d\u00fc\u015f\u00fcn\u00fcn: 12 kaju veya 22 badem tercih eder misiniz?” \u0130\u015fte en sevdi\u011fimiz f\u0131nd\u0131k ve tohumlar.<\/p>\n

Chia Tohumlar\u0131<\/h2>\n
\"Chia<\/figure>\n

Dengeli bir diyetin ay\u0131rt edici \u00f6zelliklerinden biri, omega-6 ya\u011f asitlerinin omega-3’lere oran\u0131n\u0131n iyi olmas\u0131d\u0131r. 4:1 oran\u0131 ideal olurdu, ancak modern Amerikan diyeti daha \u00e7ok 20:1 gibidir. Bu iltihaplanmaya yol a\u00e7ar, bu da kilo al\u0131m\u0131n\u0131 tetikleyebilir. Ancak her g\u00fcn bir porsiyon somon yemek tam olarak uygun olmasa da, yemek d\u00fcnyas\u0131n\u0131n en yo\u011fun omega-3 kaynaklar\u0131 aras\u0131nda yer alan chia tohumlar\u0131n\u0131 smoothie’lere, salatalara, tah\u0131llara, kreplere ve hatta tatl\u0131lara serpmek, alabilece\u011finiz kadar kolay bir diyet y\u00fckseltmesidir.<\/p>\n

Keten tohumu<\/h2>\n
\"Ground<\/figure>\n

Keten tohumu her ya\u015fta besleyicidir, ancak y\u00fcksek tansiyonun nas\u0131l azald\u0131\u011f\u0131 g\u00f6sterildi\u011fini g\u00f6r\u00fcnce ya\u015fland\u0131k\u00e7a \u00f6zellikle faydal\u0131 olabilirler, b\u00f6ylece kalp krizi veya fel\u00e7 ge\u00e7irme \u015fans\u0131n\u0131z\u0131 azalt\u0131rlar.\u00a0Natural Medicine Journal’da<\/em><\/a>\u00a0yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re, kat\u0131l\u0131mc\u0131lar iki gruba ayr\u0131ld\u0131 ve her ikisi de simit, kek ve \u00e7\u00f6rek de dahil olmak \u00fczere \u00e7e\u015fitli yiyecekler yedi. Bir grup bir y\u0131l boyunca her g\u00fcn toplam 30 g \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu al\u0131rken, di\u011fer gruba plasebo verildi. Alt\u0131 ay sonra, keten tohumu grubunda hem sistolik hem de diyastolik kan bas\u0131nc\u0131 daha d\u00fc\u015f\u00fckt\u00fc, ayr\u0131ca, y\u00fcksek tansiyonla ba\u015flayan keten grubu kat\u0131l\u0131mc\u0131lar\u0131, keten tohumu verilmeyenlere g\u00f6re kan bas\u0131nc\u0131nda daha belirgin d\u00fc\u015f\u00fc\u015fler ya\u015fad\u0131lar.<\/p>\n

Susam<\/h2>\n
\"Sesame<\/figure>\n

Susam muhtemelen akl\u0131n\u0131za gelen yiyeceklerden biri de\u011fildir, ancak gevrek k\u00fc\u00e7\u00fck serserilerin a\u011f\u0131rl\u0131k bak\u0131m\u0131nda \u00e7ok \u00f6nemli bir rol oynad\u0131\u011f\u0131 ve salataya veya kepekli eri\u015fte yeme\u011fine at\u0131lmay\u0131 hak etti\u011fi g\u00f6sterilmi\u015ftir. Ara\u015ft\u0131rmac\u0131lar, susam tohumlar\u0131nda (ve keten tohumlar\u0131nda) bulunan lignanlar\u0131n -bitki bile\u015fikleri- onlar\u0131 bu kadar \u00f6zel k\u0131ld\u0131\u011f\u0131n\u0131 \u015f\u00fcpheleniyorlar.\u00a02015<\/a>y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada, y\u00fcksek d\u00fczeyde lignan t\u00fcketen kad\u0131nlar, bu bile\u015fikleri y\u00fcksek miktarlarda t\u00fcketmeyen kad\u0131nlara k\u0131yasla zamanla daha az a\u011f\u0131rl\u0131k ve daha az kilo alma e\u011filiminde oldular. O o tohumlu dokuyu sevmez misin? Bunun yerine bir par\u00e7a ekme\u011fe susam bazl\u0131 tahin s\u00fcrmeyi deneyin.<\/p>\n

Hardal Tohumu<\/h2>\n
\"Musard<\/figure>\n

\u0130ngiltere’nin Oxford Politeknik Enstit\u00fcs\u00fc’ndeki ara\u015ft\u0131rmac\u0131lar, 1 \u00e7ay ka\u015f\u0131\u011f\u0131 haz\u0131rlanm\u0131\u015f hardal (yakla\u015f\u0131k 5 kalori) yiyerek, yemekten sonra birka\u00e7 saat boyunca metabolizmay\u0131 y\u00fczde 25’e kadar art\u0131rabilece\u011fini buldu. Sadece bu de\u011fil, Asya\u00a0Klinik Beslenme Dergisi’nde<\/em>\u00a0<\/a>yay\u0131nlanan bir \u00e7al\u0131\u015fma, diyet hardal ya\u011f\u0131 ile desteklendi\u011finde saf domuz ya\u011f\u0131 diyeti ile beslenen s\u0131\u00e7anlar\u0131n viseral ya\u011f dokusunun d\u00fc\u015f\u00fcr\u00fcld\u00fc\u011f\u00fcnde bulundu. Bilim adamlar\u0131 hardal\u0131n g\u00f6bek patlatma yeteneklerini allil izotiyosiyanatlara, pop\u00fcler \u00e7e\u015fniye karakteristik lezzetini veren fitokimyasallara ba\u011flarlar.<\/p>\n

Kabuklu Kabak \u00c7ekirde\u011fi<\/h2>\n
\"pumpkin<\/figure>\n

Reggie Bush ile \u00e7al\u0131\u015fan beslenme uzman\u0131 Dr. Lindsey Duncan kabak \u00e7ekirde\u011finin b\u00fcy\u00fck bir hayran\u0131d\u0131r. “Bir avu\u00e7 \u00e7i\u011f pepita veya kuru kavrulmu\u015f kabak \u00e7ekirde\u011fi, bir egzersizle size do\u011fal bir sars\u0131nt\u0131 verebilir”, diyor. “\u0130yi bir protein, sa\u011fl\u0131kl\u0131 ya\u011f ve lif kayna\u011f\u0131d\u0131rlar, daha uzun s\u00fcre tok ve enerjik hissetmenizi sa\u011flarlar ve spor salonu s\u00fcresini en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in ek enerji deste\u011fi sa\u011flayan manganez, magnezyum, fosfor ve \u00e7inko i\u00e7erirler.” Salatalara ve pirin\u00e7 yemeklerine at\u0131n veya \u00e7i\u011f yiyin.<\/p>\n

Badem<\/h2>\n
\"Almonds\"<\/figure>\n

Think of each almond as a natural weight-loss pill. A study of overweight and obese adults found that, combined with a calorie-restricted diet, consuming a little more than a quarter-cup of the nuts can decrease weight more effectively than a snack comprised of complex carbohydrates and safflower oil\u2014after just two weeks! (And after 24 weeks, those who ate the nuts experienced a 62% greater reduction in weight and BMI!) For optimal results, eat your daily serving before you hit the gym. Almonds, rich in the amino acid L-arginine, can actually help you burn more fat and carbs during workouts, a study printed in\u00a0The Journal of the International Society of Sports Nutrition<\/em><\/a>\u00a0found.<\/p>\n

Pistachios<\/h2>\n
\"Pistachios\"
Shutterstock<\/figcaption><\/figure>\n

G\u00f6r\u00fcn\u00fc\u015fe g\u00f6re, etraftaki tek s\u00fcperstar f\u0131nd\u0131k badem de\u011fil. \u00c7al\u0131\u015fmalar antep f\u0131st\u0131\u011f\u0131n\u0131n da at\u0131\u015ft\u0131rmak i\u00e7in k\u00f6t\u00fc olmad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.\u00a0UCLA \u0130nsan Beslenmesi Merkezi<\/a>\u00a0ara\u015ft\u0131rmac\u0131lar\u0131, \u00e7al\u0131\u015fma kat\u0131l\u0131mc\u0131lar\u0131n\u0131 her biri \u00fc\u00e7 ay boyunca neredeyse ayn\u0131 d\u00fc\u015f\u00fck kalorili diyetle beslenen iki gruba ay\u0131rd\u0131. Bir gruba \u00f6\u011fleden sonra at\u0131\u015ft\u0131rmal\u0131k olarak 220 kalorilik kraker verilirken, di\u011fer mezhebi 240 kalorilik Antep f\u0131st\u0131\u011f\u0131na buland\u0131. \u00c7al\u0131\u015fmada yakla\u015f\u0131k bir ay sonra, Antep f\u0131st\u0131\u011f\u0131 grubu VK\u0130’lerini bir puan azaltm\u0131\u015f ve kolesterol ve trigliserit seviyelerini iyile\u015ftirmi\u015f, kraker yiyenler ise ayn\u0131 kalm\u0131\u015ft\u0131.<\/p>\n

Ceviz<\/h2>\n
\"Walnuts\"<\/figure>\n

Hakk\u0131nda \u00e7ok \u015fey duydu\u011fun kalp sa\u011fl\u0131\u011f\u0131na sahip omega-3 ya\u011f asitlerini biliyor musun? Cevizler di\u011fer f\u0131nd\u0131klardan daha besleyici bile\u015fiklere sahiptir, bu da bir avu\u00e7 salataya atmak veya protein dolu bir at\u0131\u015ft\u0131rmal\u0131k par\u00e7as\u0131 olarak yemek i\u00e7in tek ba\u015f\u0131na bir nedendir ve di\u011fer besin maddelerinde de eksik de\u011fildir. Asl\u0131nda, ara\u015ft\u0131rmalar ya\u015fland\u0131k\u00e7a t\u00fcketmenin \u00f6zellikle faydal\u0131 olabilece\u011fini g\u00f6stermi\u015ftir. \u015eu anda Barselona ve Loma Linda \u00dcniversitesi Hastane Klini\u011fi’nden ara\u015ft\u0131rmac\u0131lar taraf\u0131ndan y\u00fcr\u00fct\u00fclen Ceviz ve Sa\u011fl\u0131kl\u0131 Ya\u015flanma (WAHA)\u00a0\u00e7al\u0131\u015fmas\u0131na<\/a>g\u00f6re, ilk bulgular g\u00fcnl\u00fck ceviz t\u00fcketiminin ya\u015fl\u0131 yeti\u015fkinler aras\u0131nda v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 \u00fczerinde olumsuz etkileri olmadan kan kolesterol seviyelerini olumlu y\u00f6nde etkiledi\u011fini g\u00f6stermektedir. Ara\u015ft\u0131rmac\u0131lar, 707 sa\u011fl\u0131kl\u0131 ya\u015fl\u0131 yeti\u015fkine g\u00fcnl\u00fck ceviz dozlar\u0131n\u0131 (kalori al\u0131m\u0131n\u0131n yakla\u015f\u0131k y\u00fczde 15’i) tipik diyetlerine eklemeleri veya her zamanki diyetlerini f\u0131nd\u0131ks\u0131z t\u00fcketmeleri talimat\u0131n\u0131 verdi. Bir y\u0131l sonra, \u00e7al\u0131\u015fma her iki diyetin de v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131, trigliseritler ve HDL kolesterol \u00fczerinde minimum etkiye sahip oldu\u011funu buldu, ancak ceviz diyeti kontrol, f\u0131nd\u0131ks\u0131z diyete k\u0131yasla \u00f6nemli LDL kolesterol d\u00fc\u015f\u00fc\u015flerine neden oldu.<\/p>\n

Brezilya F\u0131nd\u0131k<\/h2>\n
\"Brazil<\/figure>\n

Di\u011fer bir\u00e7ok f\u0131nd\u0131k gibi, Brezilya f\u0131st\u0131\u011f\u0131 da m\u00fckemmel bir lif, protein ve kalsiyum kayna\u011f\u0131d\u0131r, ancak etkileyici magnezyum ve selenyum i\u00e7eri\u011fi sayesinde prostat kanseriyle m\u00fccadelede \u00f6zellikle faydal\u0131 olduklar\u0131 g\u00f6sterilmi\u015ftir. Asl\u0131nda, Ulusal Kanser Enstit\u00fcs\u00fc\u00a0Dergisi’nde<\/em>\u00a0<\/a>ortaya \u00e7\u0131kan bir \u00e7al\u0131\u015fma, temel plazma selenyum seviyeleri ile ileri prostat kanseri riski aras\u0131ndaki ters ili\u015fkinin, daha y\u00fcksek selenyum seviyelerinin prostat kanseri t\u00fcm\u00f6r\u00fc ilerlemesini yava\u015flatabilece\u011fini g\u00f6sterdi\u011fini ortaya koymu\u015ftur.<\/p>\n

Cashews<\/h2>\n
\"Cashews\"
Shutterstock<\/figcaption><\/figure>\n

Kaju iyi protein, fosfor, magnezyum, kalsiyum ve bak\u0131r kayna\u011f\u0131d\u0131r ve f\u0131nd\u0131klar\u0131n\u0131zdan biri olarak g\u00f6z ard\u0131 edilmemelidir. Magnezyum, v\u00fccudunuzun kab\u0131zl\u0131k, uykusuzluk, ba\u015f a\u011fr\u0131s\u0131 ve kas kramplar\u0131 gibi \u00e7e\u015fitli durumlar\u0131 hafifletmesine yard\u0131mc\u0131 etmenin yan\u0131 s\u0131ra ba\u011f\u0131\u015f\u0131kl\u0131k sistemini d\u00fczenleme ve beyin fonksiyonlar\u0131n\u0131 destekleme gibi say\u0131s\u0131z sa\u011fl\u0131k yarar\u0131na sahiptir. Ayr\u0131ca kilitlerinizi parlak ve parlak tutmaya yard\u0131mc\u0131 olacak iyi miktarda biotin i\u00e7erirler.<\/p>\n

Ya\u011f<\/h2>\n
\"Various<\/figure>\n

\u0130\u015fte yeni mantran\u0131z: Ya\u011f kaybetmek i\u00e7in ya\u011f yiyin.<\/p>\n

Bu do\u011frudur: V\u00fccudumuzun kilo vermek ve d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in diyet ya\u011flar\u0131na ( \u00f6zellikle sa\u011fl\u0131kl\u0131 ya\u011flara) ihtiyac\u0131 vard\u0131r. Do\u011fru ya\u011f ve ya\u011f t\u00fcrleri a\u00e7l\u0131\u011f\u0131 azaltmaya, metabolizman\u0131z\u0131 en \u00fcst d\u00fczeye \u00e7\u0131karmaya ve v\u00fccudunuzdaki besinleri h\u0131zland\u0131rmaya yard\u0131mc\u0131 olur. Ancak t\u00fcm ya\u011flar e\u015fit yarat\u0131lmaz: Baz\u0131lar\u0131 d\u00fcped\u00fcz k\u00f6t\u00fcd\u00fcr (margarinlerdeki trans ya\u011flar gibi), baz\u0131 ya\u011flar ise sadece kafa kar\u0131\u015ft\u0131r\u0131c\u0131d\u0131r (kanola neye benziyor? Ve bu ekstra bakire de neyin nesi?).<\/p>\n

Bu ya\u011flar en y\u00fcksek kalp sa\u011fl\u0131\u011f\u0131na sahip omega-3 ya\u011f asitlerine, tekli doymam\u0131\u015f ya\u011flara ve laurik aside (hepsi sizin i\u00e7in iyi), daha d\u00fc\u015f\u00fck omega-6 ya\u011f asitleri ve doymu\u015f ya\u011f seviyelerine (sizin i\u00e7in \u00e7ok iyi de\u011fil) ve s\u0131f\u0131r trans ya\u011fa sahiptir (ne pahas\u0131na olursa olsun ka\u00e7\u0131n\u0131n).<\/p>\n

Hindistan Cevizi Ya\u011f\u0131<\/h2>\n
\"Coconut
Shutterstock<\/figcaption><\/figure>\n

Neden Harika:<\/strong>\u00a0Taze hindistancevizi etinden \u00e7\u0131kar\u0131lan bu tropikal ya\u011f, di\u011fer ya\u011f t\u00fcrlerine g\u00f6re daha kolay enerjiye d\u00f6n\u00fc\u015fen orta zincirli doymu\u015f ya\u011f, laurik asitin harika bir kayna\u011f\u0131d\u0131r. Hindistan cevizi ya\u011f\u0131n\u0131 domuz ya\u011f\u0131 ve margarin gibi di\u011fer daha az sa\u011fl\u0131kl\u0131 ya\u011flar \u00fczerinde toplamak, daha az flubber’\u0131n \u00e7er\u00e7evenizde saklanmaya uygun oldu\u011fu anlam\u0131na gelir. (Standart pi\u015firme ya\u011f\u0131n\u0131z\u0131 bu egzotik versiyonla de\u011fi\u015ftirmek, denemedi\u011finiz kilo verme hilelerimizden biridir<\/p>\n

Nas\u0131l Kullan\u0131l\u0131r:<\/strong>\u00a0Bu trendy ya\u011f, k\u0131zartmadan pi\u015firmeye kadar tereya\u011f\u0131 kullanabilece\u011finiz her \u015fey i\u00e7in kullan\u0131labilir; kurabiye, kek ve krep i\u00e7in kullan\u0131n. O kadar sa\u011fl\u0131kl\u0131 ki, S\u0131f\u0131r G\u00f6bek Diyeti smoothie’lerinden baz\u0131lar\u0131nda bulacaks\u0131n\u0131z. Ayr\u0131ca tost tad\u0131 harika ve biraz sar\u0131msak tozu, tuz ve karabiber ile ev yap\u0131m\u0131 pi\u015fmi\u015f tatl\u0131 patates “patates k\u0131zartmas\u0131” \u00fczerine \u00e7iselenmi\u015f. Hindistan cevizi ya\u011f\u0131 s\u00fcper y\u00fcksek s\u0131cakl\u0131klara maruz kald\u0131\u011f\u0131nda bozulur, bu y\u00fczden onunla derin k\u0131zartma yapmay\u0131n.<\/p>\n

F\u0131st\u0131k Ya\u011f\u0131<\/h2>\n
\"Oil\"
Shutterstock<\/figcaption><\/figure>\n

Neden Harika:<\/strong>\u00a0Yer f\u0131st\u0131\u011f\u0131 ya\u011f\u0131, i\u015ftah\u0131 azaltmaya ve kilo kayb\u0131n\u0131 te\u015fvik eden oleik asit (OEA) ad\u0131 verilen tekli doymam\u0131\u015f bir ya\u011f ile y\u00fcklenir. Ayr\u0131ca,\u00a0Kaliforniya \u00dcniversitesi, Irvine<\/a>d\u0131\u015f\u0131nda yap\u0131lan ara\u015ft\u0131rma, bu \u00f6zel ya\u011f t\u00fcr\u00fcn\u00fcn\u00a0haf\u0131zay\u0131 art\u0131rd\u0131\u011f\u0131n\u0131<\/a>buldu. Bir dahaki sefere yemek pi\u015firdi\u011finizde bunu unutmay\u0131n.<\/p>\n

Nas\u0131l Kullan\u0131l\u0131r:<\/strong>\u00a0Y\u00fcksek duman noktas\u0131 nedeniyle, f\u0131st\u0131k ya\u011f\u0131 k\u0131zartma i\u00e7in en uygun ya\u011f olmal\u0131 ve wok pi\u015firme ve tavada k\u0131zartma gibi bir\u00e7ok y\u00fcksek \u0131s\u0131 g\u00f6revi olmal\u0131d\u0131r.<\/p>\n

Avokado Ya\u011f\u0131<\/h2>\n
\"Avocado<\/figure>\n

Neden Harika:<\/strong>\u00a0Preslenmi\u015f avokadodan yap\u0131lan bu ya\u011f, kolesterol\u00fc iyile\u015ftirmeye ve a\u00e7l\u0131\u011f\u0131 \u00f6nlemeye yard\u0131mc\u0131 olabilecek kalp sa\u011fl\u0131\u011f\u0131na sahip tekli doymam\u0131\u015f ya\u011flar bak\u0131m\u0131ndan zengindir. Ayr\u0131ca B ve E vitaminleri ve \u015fi\u015fkinlik s\u00fcrebilen potasyum i\u00e7erir – tercih edilen Paleo diyet ya\u011flar\u0131ndan biri olmas\u0131 \u015fa\u015f\u0131rt\u0131c\u0131 de\u011fil.<\/p>\n

Nas\u0131l Kullan\u0131l\u0131r:<\/strong>\u00a0Salata ya\u011f\u0131 gibi. Ya\u011f hafif bir f\u0131nd\u0131k tad\u0131na ve hafif bir avokado aromas\u0131na sahiptir. Ekmekler, bal\u0131klar ve ev yap\u0131m\u0131 pizzalar \u00fczerinde iyi \u00e7iselenmi\u015f olarak \u00e7al\u0131\u015f\u0131r. Ayr\u0131ca karpuz, greyfurt ve portakal ile g\u00fczel bir \u015fekilde e\u015fle\u015fmektedir. Klasik bir yemekte yeni bir b\u00fck\u00fclme yaratmak i\u00e7in meyve salatan\u0131za biraz ekleyin.<\/p>\n

Macadamia F\u0131nd\u0131k Ya\u011f\u0131<\/h2>\n
\"Macadamia<\/figure>\n

Neden Harika:<\/strong>\u00a0Bunun i\u00e7in \u00f6zel ma\u011fazalarda avlanman\u0131z gerekecek, ancak bu cesur ve tereya\u011fl\u0131 ya\u011f bulabilece\u011finiz en sa\u011fl\u0131kl\u0131 ya\u011f olabilir: Macadamia f\u0131nd\u0131klar\u0131ndaki ya\u011f\u0131n y\u00fczde seksen d\u00f6rd\u00fc tekli doymam\u0131\u015f ve \u00e7ok y\u00fcksek oranda omega-3s ya\u011f asitlerine sahip. Ayn\u0131 zamanda fitosterol kayna\u011f\u0131, kanser riskinin azalmas\u0131yla ili\u015fkili bitki kaynakl\u0131 bir bile\u015fik.<\/p>\n

Nas\u0131l Kullan\u0131l\u0131r:<\/strong>\u00a0Orta ila y\u00fcksek duman noktas\u0131 nedeniyle, macadamia f\u0131nd\u0131k ya\u011f\u0131 pi\u015firme, kar\u0131\u015ft\u0131rma k\u0131zartmas\u0131 ve f\u0131r\u0131n pi\u015firme i\u00e7in en uygun olan\u0131d\u0131r. H\u0131zl\u0131 bir at\u0131\u015ft\u0131rmal\u0131k i\u00e7in, tatl\u0131 patates dilimlerini f\u0131nd\u0131k ya\u011f\u0131 ile at\u0131n ve f\u0131r\u0131nda 350 derece f\u0131r\u0131nda 20 dakika veya gevrek olana kadar pi\u015firin.<\/p>\n

S\u0131zma Zeytinya\u011f\u0131<\/h2>\n
\"Olive<\/figure>\n

Neden Harika:<\/strong>\u00a0S\u0131zma zeytinya\u011f\u0131, toklukla ili\u015fkili bir hormon olan serotonin kan seviyelerini art\u0131rabilir. Ayr\u0131ca, zeytinya\u011f\u0131 ayr\u0131ca polifenoller, kanser, osteoporoz ve beyin bozulmas\u0131 gibi bir\u00e7ok hastal\u0131kla sava\u015fmaya yard\u0131mc\u0131 olan antioksidanlarla doludur.<\/p>\n

Nas\u0131l Kullan\u0131l\u0131r:<\/strong>\u00a0Pahal\u0131 s\u0131zma, sa\u011flam tad\u0131 ile, salatalar, sebzeler ve pi\u015fmi\u015f yemekler giyinmek i\u00e7in kurtar\u0131lmal\u0131d\u0131r. Pi\u015firme amac\u0131yla d\u00fczenli veya hafif zeytinya\u011f\u0131 yeterlidir.<\/p>\n

Ceviz Ya\u011f\u0131<\/h2>\n
\"Walnut
Shutterstock<\/figcaption><\/figure>\n

Neden Harika:<\/strong>\u00a0Son zamanlarda restoran men\u00fclerinde ve market raflar\u0131nda ses getiren bu ya\u011f, zengin bir f\u0131nd\u0131kl\u0131, kavrulmu\u015f tada sahiptir. K\u00fc\u00e7\u00fck bir\u00a0Pennsylvania State \u00e7al\u0131\u015fmas\u0131,<\/a>\u00a0ceviz ve ceviz ya\u011f\u0131 bak\u0131m\u0131ndan zengin bir diyetin v\u00fccudun strese daha iyi yan\u0131t vermesine yard\u0131mc\u0131 olabilece\u011fini ve ayr\u0131ca diyastolik kan bas\u0131nc\u0131 seviyelerini d\u00fc\u015f\u00fck tutmaya yard\u0131mc\u0131 olabilece\u011fini buldu. Ceviz ya\u011f\u0131, diyet kaynakl\u0131 kalori yak\u0131m\u0131n\u0131 ve dinlenme metabolizma h\u0131z\u0131n\u0131 (kalbimizi pompalamak ve v\u00fccudumuzun \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flamak i\u00e7in kulland\u0131\u011f\u0131m\u0131z kalori) art\u0131rabilecek \u00e7oklu doymam\u0131\u015f ya\u011f asitleri bak\u0131m\u0131ndan da zengindir. Ve ceviz di\u011fer f\u0131nd\u0131klardan daha fazla omega-3 ya\u011f asidine sahiptir.<\/p>\n

Kanola Ya\u011f\u0131<\/h2>\n
\"Rapeseed
Shutterstock<\/figcaption><\/figure>\n

Neden Harika:<\/strong>\u00a0Brokoli ailesindeki bir bitkinin tohumlar\u0131ndan elde edilen kanola, omega-6’n\u0131n omega-3 ya\u011flar\u0131na neredeyse m\u00fckemmel 2,5:1 oran\u0131yla listemizin en \u00fcst\u00fcne geliyor. Ge\u00e7en y\u0131l yay\u0131nlanan bir \u00e7al\u0131\u015fma\u00a0incelemesine<\/a>\u00a0g\u00f6re\u00a0Deneysel Biyoloji ve T\u0131p<\/em>Buna benzer bir diyet oran\u0131 elde eden insanlar kanser, artrit ve ast\u0131mla daha etkili bir \u015fekilde sava\u015fabildiler. Ayr\u0131ca, yeni bir ara\u015ft\u0131rmaya g\u00f6re, kilo bak\u0131m\u0131nda rol oynayabilecek temel bir omega-3 ya\u011f asidi olan alfa-linolenik asit (ALA) bak\u0131m\u0131ndan da zengindir.<\/p>\n

Nas\u0131l Kullan\u0131l\u0131r:<\/strong>\u00a0G\u00fcnl\u00fck pi\u015firme durumlar\u0131 i\u00e7in en iyi se\u00e7enek budur. Kanola ya\u011f\u0131 nispeten y\u00fcksek \u0131s\u0131 seviyelerine dayanabilir ve tad\u0131 olduk\u00e7a n\u00f6trd\u00fcr, bu nedenle bir yeme\u011fe hakim olmaz.<\/p>\n

Keten Tohumu Ya\u011f\u0131<\/h2>\n
\"Flaxseed<\/figure>\n

Neden Harika:<\/strong>\u00a0Keten tohumu ya\u011f\u0131 olarak da bilinen – evet, sanat dersinde kulland\u0131\u011f\u0131n\u0131z \u015feyler – bu ya\u011f, kilo bak\u0131m\u0131na yard\u0131mc\u0131 olabilecek ve kan damar\u0131 sa\u011fl\u0131\u011f\u0131n\u0131 te\u015fvik ederek ve iltihab\u0131 azaltarak kalp hastal\u0131\u011f\u0131 risklerini azaltabilecek temel bir omega-3 ya\u011f asidi olan ALA i\u00e7erir. Bu ya\u011f, 2014 \u0130ran klinik denemesine g\u00f6re karpal t\u00fcnel sendromuyla sava\u015fmak i\u00e7in topiksel olarak da kullan\u0131labilir.<\/p>\n

Nas\u0131l Kullan\u0131l\u0131r:<\/strong>\u00a0Keten tohumu ya\u011f\u0131 \u0131s\u0131ya maruz kald\u0131\u011f\u0131nda iyi dayanmaz. Pestos, ton bal\u0131\u011f\u0131 salatalar\u0131 ve soslar\u0131 k\u0131rba\u00e7larken salatalar\u0131n \u00fczerine serpin veya zeytinya\u011f\u0131 veya mayonez yerine kullan\u0131n. Ya da bir smoothie i\u00e7ine d\u00f6k\u00fcn!<\/p>\n

Baharat<\/h2>\n
\"Spices<\/figure>\n

Sava\u015flar onlar \u00fczerinde yap\u0131ld\u0131, en \u00e7ok satan pop gruplar\u0131na isimleri verildi ve onlar\u0131 arayan yeni k\u0131talar ke\u015ffedildi. Ama onlar para ya da K\u0131z G\u00fcc\u00fc’n\u00fcn sembolleri olmadan \u00f6nce, baharatlar ila\u00e7lard\u0131- d\u00fcnyan\u0131n ilk uygarl\u0131klar\u0131na kadar uzanan \u015fifac\u0131lar.<\/p>\n

21. y\u00fczy\u0131l baharat d\u00fcnyas\u0131 hikayesine yeni bir sayfa a\u00e7\u0131yor: bilimsel ke\u015fiflerden biri. Bug\u00fcn\u00fcn ara\u015ft\u0131rmac\u0131lar\u0131 baharatlarda inan\u0131lmaz sa\u011fl\u0131k ve beslenme zenginlikleri ke\u015ffediyorlar. Kan \u015fekerini dengelemekten beyin g\u00fcc\u00fcn\u00fc art\u0131rmaya ve hatta kilo vermeyi te\u015fvik etmeye kadar, i\u015fte gezegendeki en sa\u011fl\u0131kl\u0131 baharatlardan be\u015fi – ayr\u0131ca nihai \u015fifal\u0131 baharat raf\u0131 i\u00e7in en iyi al\u0131\u015fveri\u015fi yapmak i\u00e7in yararl\u0131 ipu\u00e7lar\u0131!<\/p>\n

kakao<\/h2>\n
\"Dark<\/figure>\n

Ne kadar tatl\u0131! D\u00fczinelerce \u00e7al\u0131\u015fma, kakao t\u00fcketen insanlar\u0131n – s\u0131cak i\u00e7ecek olarak veya bitter \u00e7ikolata olarak yenen – t\u00fcketmeyenlere g\u00f6re \u00e7ok daha iyi kardiyovask\u00fcler formda olduklar\u0131n\u0131 g\u00f6stermektedir.\u00a0Dola\u015f\u0131m Kalp Yetmezli\u011fi<\/em>\u00a0dergisinde dokuz y\u0131ll\u0131k bir \u00e7al\u0131\u015fma, haftada bir ila iki porsiyon y\u00fcksek kaliteli \u00e7ikolata yemi\u015f kad\u0131nlar\u0131n kakaoya hay\u0131r diyenlere g\u00f6re kalp yetmezli\u011fi geli\u015fme\u00a0riskinin y\u00fczde 32 daha d\u00fc\u015f\u00fck<\/a>\u00a0oldu\u011funu buldu. Ara\u015ft\u0131rmac\u0131lar kakaonun sa\u011fl\u0131k yararlar\u0131n\u0131, kalbi \u00e7e\u015fitli \u015fekillerde korumaya yard\u0131mc\u0131 olan antienflamatuar bile\u015fikler olan polifenollere ve flavanollere ba\u011flarlar. Ama faydalar\u0131 kalpte bitmiyor. \u00c7al\u0131\u015fmalar, bu tatl\u0131 baharat\u0131n diyabet, karaci\u011fer sirozu ve Alzheimer gibi beynin dejeneratif hastal\u0131klar\u0131 gibi\u00a0iltihapla ilgili<\/a>\u00a0hastal\u0131klar\u0131 kontrol etmene yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n

Avantajlar\u0131 elde edin:<\/strong>\u00a0En sa\u011fl\u0131kl\u0131 bitter \u00e7ikolata y\u00fczde 74 veya daha fazla kakao kat\u0131 i\u00e7erir, ancak daha sa\u011fl\u0131kl\u0131 bir kalp konusunda ciddiyseniz, y\u00fczde 60 kakao alt\u0131nda bir \u015fey almay\u0131n. Lindt’in %85 Kakao M\u00fckemmellik bar\u0131n\u0131 seviyoruz. Bu bardaki \u00e7ikolata alkalize de\u011fildir – kakaonun do\u011fal, sa\u011fl\u0131kl\u0131 bile\u015fikleri pahas\u0131na ac\u0131l\u0131\u011f\u0131 ortadan kald\u0131ran bir i\u015flemdir – ve sadece 230 kalori ve 5 gram \u015feker i\u00e7in d\u00f6rt \u015f\u0131mart\u0131c\u0131 karenin tad\u0131n\u0131 \u00e7\u0131karabilirsiniz. Kakao sat\u0131n almak i\u00e7in ba\u015fparmak kural\u0131: Ne kadar ac\u0131, o kadar iyi!<\/p>\n

tar\u00e7\u0131n<\/h2>\n
\"ground<\/figure>\n

\u0130ronik bir \u015fekilde, (veya belki de do\u011fan\u0131n bize biraz gev\u015fek kesme yolu) tar\u00e7\u0131n – \u015fekerli unlu mamullere ekstra lezzet veren \u0131l\u0131k baharat – kan \u015fekerini kontrol etmenize ve diyabete kar\u015f\u0131 \u00f6nlemeye yard\u0131mc\u0131 olabilir. Bir\u00a0\u00e7al\u0131\u015fma,<\/a>\u00a0ni\u015fastal\u0131 bir yeme\u011fe bir \u00e7ay ka\u015f\u0131\u011f\u0131 tar\u00e7\u0131n eklemenin, kan \u015fekerini stabilize etme ve ins\u00fclin art\u0131\u015flar\u0131n\u0131 \u00f6nlemede eski nesil diyabet ila\u00e7lar\u0131 kadar etkili oldu\u011funu buldu. Tar\u00e7\u0131n\u0131n ba\u015fka sa\u011fl\u0131k yararlar\u0131 da vard\u0131r: \u00e7al\u0131\u015fmalar baharat\u0131n\u00a0kolesterol\u00fc<\/a>iyile\u015ftirebilece\u011fini, Alzheimer’\u0131n etkilerini \u00f6nleyebilece\u011fini ve Polikistik Over Sendromu (PKOS) olan kad\u0131nlar i\u00e7in\u00a0tedavi<\/a>\u00a0sa\u011flayabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n

Avantajlar\u0131 elde edin:<\/strong>\u00a0Ger\u00e7ek tar\u00e7\u0131nl\u0131 baharat l\u00fctfen aya\u011fa kalkacak m\u0131?\u00a0Cassia<\/em>\u00a0tar\u00e7\u0131n\u0131, markette bulabilece\u011finiz \u00e7e\u015fitliliktir, ancak\u00a0seylan<\/em>\u00a0tar\u00e7\u0131n\u0131, sa\u011fl\u0131k uzmanlar\u0131 taraf\u0131ndan verilen daha hafif, daha pahal\u0131 bir \u00e7e\u015fittir.<\/p>\n

zerde\u00e7al<\/h2>\n
\"Turmeric\"<\/figure>\n

Bir zamanlar derin sar\u0131 tonu nedeniyle “Fakir Adam\u0131n Safran\u0131” olarak an\u0131lan zerde\u00e7al, \u015fimdi sa\u011fl\u0131k uzmanlar\u0131 taraf\u0131ndan “Ya\u015fam\u0131n Alt\u0131n Baharat\u0131” olarak lanse ediliyor. Hint yemeklerine geleneksel olan zerde\u00e7al, sa\u011fl\u0131k yararlar\u0131n\u0131, antienflamatuar iyili\u011fini v\u00fccuttaki hemen hemen her h\u00fccreye sald\u0131\u011f\u0131, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirdi\u011fi ve haz\u0131ms\u0131zl\u0131ktan kansere kadar bir dizi rahats\u0131zl\u0131\u011f\u0131 tedavi etti\u011fi g\u00f6sterilen g\u00fc\u00e7l\u00fc bir antioksidan olan aktif bile\u015fen kurkumin’e bor\u00e7ludur. En son yap\u0131lan ara\u015ft\u0131rmalar zerde\u00e7al\u0131n beyin hastal\u0131\u011f\u0131 i\u00e7in etkili bir tedavi olabilece\u011fini g\u00f6stermektedir. Yeni bir\u00a0\u00e7al\u0131\u015fma,<\/a>\u00a0kahvalt\u0131ya bir gram zerde\u00e7al ekleyen bili\u015fsel bozukluk riski alt\u0131ndaki ki\u015filerin sadece alt\u0131 saat sonra \u00e7al\u0131\u015fma belle\u011finde \u00f6nemli \u00f6l\u00e7\u00fcde iyile\u015fme g\u00f6sterdi\u011fini buldu. Alzheimer\u00a0hastal\u0131\u011f\u0131n\u0131n<\/a>\u00a0\u00f6nlenmesinde ve tedavisinde kurkumin’in rol\u00fc hakk\u0131nda giderek artan bir ara\u015ft\u0131rma organ\u0131 da vard\u0131r.<\/p>\n

Avantajlar\u0131 elde edin:<\/strong>\u00a0Zerde\u00e7al tek yenilebilir kurkumin kayna\u011f\u0131d\u0131r, bu y\u00fczden m\u00fcmk\u00fcn oldu\u011funca diyetinize sokmak istersiniz. Baharat k\u00f6rilere \u00f6zg\u00fc olsa da, zerde\u00e7al i\u00e7eren baharatlar\u0131n bir kar\u0131\u015f\u0131m\u0131 olan k\u00f6ri tozu ile kar\u0131\u015ft\u0131r\u0131lmamal\u0131d\u0131r. Madras’tan gelen zerde\u00e7aldan iki kat daha fazla kurkumin i\u00e7eren Alleppey’den zerde\u00e7al aray\u0131n. \u00c7i\u011f baharat olduk\u00e7a serttir, bu y\u00fczden en iyi kar\u0131\u015ft\u0131rma k\u0131zartmas\u0131 veya g\u00fcve\u00e7 gibi yemeklerde pi\u015firilir. Ayr\u0131ca et, k\u00fcmes hayvanlar\u0131 ve bal\u0131k i\u00e7in bir baharat kullanabilirsiniz.<\/p>\n

zencefil<\/h2>\n
\"Ginger
Shutterstock<\/figcaption><\/figure>\n

Sorunlu kar\u0131nlar\u0131 evcille\u015ftirmek ve sindirime yard\u0131mc\u0131 olmak i\u00e7in binlerce y\u0131l boyunca kullan\u0131lan zencefil, M\u00d6 d\u00f6rd\u00fcnc\u00fc y\u00fczy\u0131ldan \u00e7in t\u0131bbi metinlerinde bahsedilir! Ve son birka\u00e7 on y\u0131ld\u0131r, bilim adamlar\u0131 zencefilin bu rahats\u0131z edici duyguyu susturmada \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 kan\u0131tl\u0131yorlar. \u00d6nemli bir ara\u015ft\u0131rma g\u00f6vdesi zencefili, egzersizin getirdi\u011fi a\u011fr\u0131y\u0131\u00a0y\u00fczde 25’e<\/a>kadar azaltmaya yard\u0131mc\u0131 olan g\u00fc\u00e7l\u00fc bir kas gev\u015fetici olarak boyar ve\u00a0\u015fi\u015fkinli\u011fi s\u00fcrg\u00fcn eder.<\/a>\u00a0Ara\u015ft\u0131rmac\u0131lar zencefilin sa\u011fl\u0131k yararlar\u0131n\u0131 zencefilollere, antioksidan, antienflamatuar, antibakteriyel ve anti-hastal\u0131k olan bile\u015fiklere ba\u011flarlar. Asl\u0131nda, \u00e7al\u0131\u015fmalar zencefil\u00a0artrit<\/a>semptomlar\u0131n\u0131 azaltabilir,\u00a0kolesterol\u00fc art\u0131rabilir<\/a>ve\u00a0kanseri \u00f6nleyebilir.<\/a><\/p>\n

Avantajlar\u0131 elde edin:<\/strong>\u00a0Taze zencefil, baharat\u0131n sa\u011fl\u0131k yararlar\u0131n\u0131n \u00e7o\u011funa katk\u0131da bulunan bile\u015fik olan gingerol bak\u0131m\u0131ndan en zenginidir. Kurutulmu\u015f baharat\u0131 sat\u0131n al\u0131rken, ara\u015ft\u0131rmac\u0131lar en fazla zencefilliyi organik \u00e7e\u015fitlerden alaca\u011f\u0131n\u0131z\u0131 s\u00f6yl\u00fcyor. Zencefil sadece \u015fa\u015f\u0131rt\u0131c\u0131 IBS ila\u00e7lar\u0131ndan biridir!<\/p>\n

sar\u0131msak<\/h2>\n
\"Garlic<\/figure>\n

Kendinize “Sar\u0131msa\u011f\u0131n yapamayaca\u011f\u0131 bir \u015fey var m\u0131?” diye sorsan\u0131z, bu sorunun k\u0131sa cevab\u0131 “Hay\u0131r” olur.\u00a0Nutrition Journal’da<\/em>\u00a0yap\u0131lan bir\u00a0inceleme,<\/a>\u00a0a\u011f\u0131z kokusundan sorumlu baharat\u0131n tromboz, hipertansiyon ve diyabet gibi say\u0131s\u0131z kardiyovask\u00fcler ve metabolik hastal\u0131\u011f\u0131 da \u00f6nleyebilece\u011fini ve tedavi edebilece\u011fini g\u00f6stermi\u015ftir. Daha spesifik olarak, sar\u0131msa\u011f\u0131n arterlerdeki plak birikimini kald\u0131rarak erken kalp hastal\u0131\u011f\u0131n\u0131 tersine \u00e7evirmeye yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir.\u00a0Beslenme Dergisi’nde<\/em>\u00a0yay\u0131nlanan 2016 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada, metabolik sendrom tan\u0131s\u0131 alan ya\u015flar\u0131 40 ila 75 aras\u0131nda de\u011fi\u015fen 55 hasta yer ald\u0131. \u00c7al\u0131\u015fman\u0131n sonu\u00e7lar\u0131, ya\u015fl\u0131 sar\u0131msak ekstresinin metabolik sendromlu hastalar i\u00e7in koroner arterlerde (kalbe kan sa\u011flayan arterler) pla\u011f\u0131 etkili bir \u015fekilde azaltt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>\n

Salantro<\/h2>\n
\"Cilantro<\/figure>\n

Teknik olarak bir baharat olmasa da, ki\u015fni\u015f sadece g\u00fczel bir garnit\u00fcrden daha fazlas\u0131d\u0131r. Bitki, tat a\u00e7\u0131s\u0131ndan polarize olsa da, sindirim kaslar\u0131n\u0131 gev\u015fetmek ve “a\u015f\u0131r\u0131 aktif” bir ba\u011f\u0131rsa\u011f\u0131 hafifletmek i\u00e7in re\u00e7etesiz kullan\u0131lan meyveler gibi \u00e7al\u0131\u015fan benzersiz bir ya\u011f kar\u0131\u015f\u0131m\u0131 i\u00e7erir. Sindirim Hastal\u0131klar\u0131 ve\u00a0Bilimi<\/em>\u00a0dergisinde yay\u0131nlanan bir\u00a0\u00e7al\u0131\u015fma,<\/a>\u00a0IBS’li hastalar\u0131n, kar\u0131nlar\u0131 \u015fi\u015fmedi\u011fi i\u00e7in plasebo yerine ki\u015fni\u015f takviyesinden yararland\u0131\u011f\u0131n\u0131 buldu.<\/p>\n

biberiye<\/h2>\n
\"Rosemary\"<\/figure>\n

Yine, teknik olarak bir baharat olmasa da, biberiye k\u0131zarm\u0131\u015f tavu\u011fun \u00fczerine serpilmenin \u00f6tesinde tan\u0131nmay\u0131 hak ediyor. Bunun nedeni, bu lezzetli bitkinin y\u00fcksek antioksidan bile\u015fik konsantrasyonu sayesinde g\u00fc\u00e7l\u00fc bir anti-enflamatuar olmas\u0131d\u0131r. Bilim adamlar\u0131, anti-enflamatuar aktivitenin,\u00a0bir BMC Tamamlay\u0131c\u0131<\/em>\u00a0<\/a>ve Alternatif T\u0131p \u00e7al\u0131\u015fmas\u0131n\u0131n pro-enflamatuar sitokinlerin \u00fcretimini etkili bir \u015fekilde engelleyebilece\u011fi biberiyedeki iki polifenolik bile\u015fik olan karnosik asit ve karnosol varl\u0131\u011f\u0131ndan geldi\u011fine inanmaktad\u0131r.<\/p>\n

Elma Sirkesi<\/h2>\n
\"Pour<\/figure>\n

Elma sirkesi veya k\u0131saca ACV, belirgin bir kehribar tonu ve \u00e7ok say\u0131da sa\u011fl\u0131k yarar\u0131na sahip fermente elmalardan yap\u0131lan bir sirke t\u00fcr\u00fcd\u00fcr. Yeni ba\u015flayanlar i\u00e7in, sessiz a\u00e7l\u0131k hormonlar\u0131na g\u00f6sterilmi\u015ftir. Bir\u00a0Bioscience, Biotechnology ve Biochemistry<\/em>\u00a0<\/a>\u00e7al\u0131\u015fmas\u0131na g\u00f6re, her g\u00fcn elma sirkesi t\u00fcketmek kilo kayb\u0131na, g\u00f6bek ya\u011flar\u0131n\u0131n azalmas\u0131na, bel \u00e7evresine ve daha d\u00fc\u015f\u00fck kan trigliseritlerine yol a\u00e7abilir. Daha spesifik olarak, obez Japon kat\u0131l\u0131mc\u0131lar \u00fczerinde yap\u0131lan \u00e7al\u0131\u015fma, \u00fc\u00e7 ayl\u0131k bir s\u00fcre boyunca 1 \u00e7orba ka\u015f\u0131\u011f\u0131 ACV t\u00fcketenlerin 2,6 kilo verdi\u011fini ve 2 yemek ka\u015f\u0131\u011f\u0131 t\u00fcketenlerin ayn\u0131 zaman diliminde 3,7 kilo verdi\u011fini buldu.<\/p>\n

Biber<\/h2>\n
\"Chili<\/figure>\n

K\u0131rm\u0131z\u0131-s\u0131cak baharat\u0131n sa\u011fl\u0131k yararlar\u0131\u00a0kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmekten<\/a>\u00a0sin\u00fcs iltihab\u0131n\u0131 temizlemeye kadar<\/a>uzan\u0131r. Ama en s\u0131cak\u00a0ara\u015ft\u0131rma<\/a>\u00a0kilo kayb\u0131 etraf\u0131nda d\u00f6ner. Ate\u015fli kapsaisin, \u015fililere imza tekmelerini veren bile\u015fik, v\u00fccut \u0131s\u0131s\u0131n\u0131 art\u0131rd\u0131\u011f\u0131, metabolik h\u0131z\u0131 art\u0131rd\u0131\u011f\u0131 ve\u00a0i\u015ftah\u0131 azaltt\u0131\u011f\u0131<\/a>g\u00f6sterilmi\u015ftir. Asl\u0131nda, bilim adamlar\u0131 \u015fu anda kapsaisin’i “iyi” kalori yakan kahverengi ya\u011f depolar\u0131m\u0131z\u0131 etkinle\u015ftirme yetene\u011fi i\u00e7in tamamen do\u011fal bir obezite kar\u015f\u0131t\u0131 takviyeye d\u00f6n\u00fc\u015ft\u00fcrmeye bak\u0131yorlar. Bilim adamlar\u0131, kapsaisin’in kilo verme faydalar\u0131n\u0131n ya\u011fda bulunan temel proteinleri de\u011fi\u015ftirerek molek\u00fcler d\u00fczeyde ger\u00e7ekle\u015fti\u011fini s\u00f6yl\u00fcyor.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

\u015eimdiye kadarki en fazla protein, en sa\u011fl\u0131kl\u0131 ya\u011f ve en fazla vitamin i\u00e7eren yiyecekleri ke\u015ffedin. Bir dahaki sefere markete u\u011frad\u0131\u011f\u0131n\u0131zda […]<\/p>\n","protected":false},"author":2,"featured_media":13642,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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