{"id":14359,"date":"2023-02-01T17:33:13","date_gmt":"2023-02-01T17:33:13","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14359"},"modified":"2023-02-01T17:33:14","modified_gmt":"2023-02-01T17:33:14","slug":"what-are-the-health-benefits-of-hazelnuts","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-are-the-health-benefits-of-hazelnuts\/","title":{"rendered":"FINDI\u011eIN SA\u011eLI\u011eA FAYDALARI NELERDIR?"},"content":{"rendered":"<\/p>\n<p>F\u0131nd\u0131k lezzetli bir at\u0131\u015ft\u0131rmal\u0131k yapar ve bir\u00e7ok yemek i\u00e7in harika bir ektir. Bir ki\u015fi onlar\u0131 dengeli, kalori kontroll\u00fc bir diyete dahil etti\u011finde, f\u0131nd\u0131k da \u00e7e\u015fitli sa\u011fl\u0131k yararlar\u0131 sa\u011flar.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/theveganatlas.com\/wp-content\/uploads\/2020\/10\/Hazelnuts-%E2%80%94-in-shell-shelled-and-blanched.jpg\" alt=\"\" \/><\/figure>\n<p>F\u0131nd\u0131k\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/12122?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default%E2%84%B4=asc&amp;qlookup=ROASTED+HAZELNUTS%2C+UPC%3A+085239155301&amp;ds=&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\" rel=\"noreferrer noopener\">i\u00e7erir<\/a>:<\/p>\n<ul>\n<li>E vitamini<\/li>\n<li>sa\u011fl\u0131kl\u0131 ya\u011f<\/li>\n<li>protein<\/li>\n<li>diyet lifi<\/li>\n<\/ul>\n<p>Bu makalede, f\u0131nd\u0131\u011f\u0131n kolesterol seviyelerini d\u00fc\u015f\u00fcrmekten ins\u00fclin direncini art\u0131rmaya kadar sa\u011fl\u0131\u011f\u0131 nas\u0131l destekleyebilece\u011fini \u00f6\u011frenin.<\/p>\n<h2><a>F\u0131nd\u0131\u011f\u0131n 8 faydas\u0131<\/a><\/h2>\n<p>F\u0131nd\u0131k, bir ki\u015finin sa\u011fl\u0131\u011f\u0131n\u0131 \u015fu \u015fekilde iyile\u015ftirebilir:<\/p>\n<h3>1. Sa\u011fl\u0131kl\u0131 ba\u011f\u0131rsak hareketlerinin desteklenmesi<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/323\/323807\/shelled-hazelnuts-in-small-white-bowl.jpg?w=1155&amp;h=1541\" alt=\"shelled hazelnuts in small white bowl\" \/><figcaption>F\u0131nd\u0131k diyet lifi i\u00e7erir ve at\u0131\u015ft\u0131rmal\u0131k olarak yenebilir.<\/figcaption><\/figure>\n<p>F\u0131nd\u0131k iyi bir diyet lifi kayna\u011f\u0131d\u0131r. Bol miktarda lif yemek d\u00fczenli ba\u011f\u0131rsak hareketlerini te\u015fvik eder ve\u00a0<strong>kab\u0131zl\u0131\u011f\u0131<\/strong>\u00f6nlemeye yard\u0131mc\u0131 olur.<\/p>\n<p>Amerika Birle\u015fik Devletleri&#8217;ndeki diyet kurallar\u0131, 31-50 ya\u015f aras\u0131 kad\u0131nlar\u0131n g\u00fcnde 25,2 gram (g) diyet lifi yemelerini\u00a0<a href=\"https:\/\/health.gov\/dietaryguidelines\/2015\/guidelines\/appendix-7\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u00f6nermektedir.<\/a>\u00a0Ayn\u0131 ya\u015f aral\u0131\u011f\u0131ndaki erkekler g\u00fcnde 30,8 gram lif yemelidir.<\/p>\n<p>28 g&#8217;l\u0131k bir f\u0131nd\u0131k porsiyon yakla\u015f\u0131k\u00a0<a href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/12122?fgcd=&amp;manu=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default%E2%84%B4=asc&amp;qlookup=ROASTED+HAZELNUTS%2C+UPC%3A+085239155301&amp;ds=&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\" rel=\"noreferrer noopener\">2,7 g<\/a>\u00a0diyet lifi i\u00e7erir.<\/p>\n<h3>2. Kilo al\u0131m\u0131n\u0131 azaltmak<\/h3>\n<p>Son ara\u015ft\u0131rmalara g\u00f6re, f\u0131nd\u0131k yemek baz\u0131 insanlar\u0131n daha az kilo almas\u0131na yard\u0131mc\u0131 olabilir.<\/p>\n<p><a href=\"https:\/\/link.springer.com\/article\/10.1007%2Fs00394-017-1513-0\" target=\"_blank\" rel=\"noreferrer noopener\">Bir 2018 \u00e7al\u0131\u015fmas\u0131<\/a>\u00a0f\u0131nd\u0131k t\u00fcketimi, d\u00fc\u015f\u00fck kilo al\u0131m\u0131 ve daha d\u00fc\u015f\u00fck\u00a0<strong>obezite<\/strong>riski aras\u0131nda bir ba\u011flant\u0131 buldu. \u00c7al\u0131\u015fmada, daha fazla f\u0131nd\u0131k yiyen kat\u0131l\u0131mc\u0131lar\u0131n fazla kilolu olma olas\u0131l\u0131\u011f\u0131, yiyemeyenlere g\u00f6re daha azd\u0131.<\/p>\n<p>Ara\u015ft\u0131rma bir korelasyon g\u00f6sterirken, daha fazla \u00e7al\u0131\u015fma f\u0131nd\u0131k yemek ile kilo alma riskini azaltmak aras\u0131nda nedensel bir ba\u011flant\u0131 olup olmad\u0131\u011f\u0131n\u0131 de\u011ferlendirmelidir.<\/p>\n<h3>3. H\u00fccre hasar\u0131na kar\u015f\u0131 koruma<\/h3>\n<p>F\u0131nd\u0131k\u00a0<strong>antioksidanlar<\/strong>bak\u0131m\u0131ndan zengindir H\u00fccrelerin oksidasyonuna kar\u015f\u0131 koruyan bile\u015fiklerdir. Serbest radikallerden kaynaklanan h\u00fccre hasar\u0131n\u0131n boyutunu azalt\u0131rlar.<\/p>\n<p>F\u0131nd\u0131k antioksidan E\u00a0<strong>vitamini\u00a0<\/strong>i\u00e7erir.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4365088\/\" target=\"_blank\" rel=\"noreferrer noopener\">Baz\u0131 ara\u015ft\u0131rmalar,<\/a>\u00a0E vitamininin v\u00fccudu kanserle ba\u011flant\u0131l\u0131 h\u00fccre hasar\u0131 t\u00fcrlerinden korumaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2018-12\/c4609qhg_hazelnut_625x300_17_December_18.jpg\" alt=\"\" \/><\/figure>\n<h3>4. Kolesterol\u00fc d\u00fc\u015f\u00fcrmek<\/h3>\n<p>F\u0131nd\u0131k yemek kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilir.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23415431\" target=\"_blank\" rel=\"noreferrer noopener\">2013<\/a>\u00a0y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada, f\u0131nd\u0131k bak\u0131m\u0131ndan zengin bir diyetin kat\u0131l\u0131mc\u0131lar\u0131n d\u00fc\u015f\u00fck yo\u011funluklu lipoprotein kolesterol seviyelerini azaltt\u0131klar\u0131na dair bir \u00e7al\u0131\u015fma bulunmu\u015ftur. Bu t\u00fcr kolesterol kalp sorunlar\u0131 riskini art\u0131rabilir.<\/p>\n<p>Ara\u015ft\u0131rmac\u0131lar, f\u0131nd\u0131\u011f\u0131n sa\u011fl\u0131k yararlar\u0131n\u0131 toplaman\u0131n en iyi yolunun, bir ki\u015finin genel kalori al\u0131m\u0131n\u0131 art\u0131rmadan her g\u00fcn yemek oldu\u011fu sonucuna vard\u0131.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5188407\/\" target=\"_blank\" rel=\"noreferrer noopener\">2016&#8217;da yap\u0131lan<\/a>\u00a0bir incelemenin sonu\u00e7lar\u0131 da ayn\u0131 \u015fekilde f\u0131nd\u0131\u011f\u0131n zararl\u0131 kolesterol seviyelerini azaltabilece\u011fini g\u00f6sterdi.<\/p>\n<p>Ara\u015ft\u0131rmac\u0131lar ayr\u0131ca kat\u0131l\u0131mc\u0131lar\u0131n v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nda bir art\u0131\u015f olmad\u0131\u011f\u0131n\u0131 da kaydettiler. Bu, kalori yo\u011fun f\u0131nd\u0131k yemenin kilo al\u0131m\u0131na yol a\u00e7abilece\u011fine dair baz\u0131 endi\u015feleri hafifletebilir.<\/p>\n<h3>5. \u0130ns\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131n iyile\u015ftirilmesi<\/h3>\n<p>F\u0131nd\u0131k i\u00e7eren bir f\u0131nd\u0131k kar\u0131\u015f\u0131m\u0131 yemek\u00a0<strong>ins\u00fclin\u00a0<\/strong>duyarl\u0131l\u0131\u011f\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20031380\" target=\"_blank\" rel=\"noreferrer noopener\">2011&#8217;de yap\u0131lan<\/a>\u00a0k\u00fc\u00e7\u00fck bir denemede, her g\u00fcn 7,5 g f\u0131nd\u0131k i\u00e7eren 30 g&#8217;l\u0131k bir f\u0131nd\u0131k kar\u0131\u015f\u0131m\u0131n\u0131 yemenin kat\u0131l\u0131mc\u0131lar\u0131n 12 hafta boyunca ins\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131 iyile\u015ftirdi\u011fi bulunmu\u015ftur.<\/p>\n<p>Azalan ins\u00fclin duyarl\u0131l\u0131\u011f\u0131\u00a0<strong>tip 2 diyabet<\/strong>geli\u015fiminde rol oynar. Bu hassasiyetin iyile\u015ftirilmesi durum riskini azalt\u0131r.<\/p>\n<h3>6. Kalp sa\u011fl\u0131\u011f\u0131n\u0131n desteklenmesi<\/h3>\n<p>F\u0131nd\u0131k sa\u011fl\u0131kl\u0131 bir kalbin te\u015fvikine yard\u0131mc\u0131 olabilir.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23415431\" target=\"_blank\" rel=\"noreferrer noopener\">2013<\/a>\u00a0y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, f\u0131nd\u0131k bak\u0131m\u0131ndan zengin bir diyet yemenin kardiyovask\u00fcler risk biyobelirte\u00e7lerini iyile\u015ftirebilece\u011fini ve potansiyel olarak kalp sorunlar\u0131 riskini azaltabilece\u011fini buldu.<\/p>\n<h3>7. \u0130ltihab\u0131 azaltmak<\/h3>\n<p>F\u0131nd\u0131k yemek\u00a0<a href=\"https:\/\/www.medicalnewstoday.com\/articles\/248423.php\">iltihab\u0131<\/a>hafifletmeye yard\u0131mc\u0131 olabilir.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23415431\" target=\"_blank\" rel=\"noreferrer noopener\">2013<\/a>\u00a0y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada, f\u0131nd\u0131k bak\u0131m\u0131ndan zengin bir diyet yemenin kat\u0131l\u0131mc\u0131lar aras\u0131nda iltihap belirtilerini azaltt\u0131\u011f\u0131 bulunmu\u015ftur.<\/p>\n<p>Bununla birlikte,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20031380\" target=\"_blank\" rel=\"noreferrer noopener\">ba\u015fka bir \u00e7al\u0131\u015fma<\/a>\u00a0f\u0131nd\u0131k yedikten sonra enflamatuar belirte\u00e7lerdeki de\u011fi\u015fikli\u011fin \u00f6nemsiz oldu\u011funu buldu.<\/p>\n<p>F\u0131nd\u0131\u011f\u0131n iltihaplanma \u00fczerindeki etkisinin kesin olarak belirlenmesi daha fazla ara\u015ft\u0131rma gerektirecektir.<\/p>\n<h3>8. Sperm say\u0131s\u0131n\u0131n iyile\u015ftirilmesi<\/h3>\n<p><a href=\"https:\/\/www.eshre.eu\/ESHRE2018\/Media\/ESHRE-2018-Press-releases\/Salas.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">Son ara\u015ft\u0131rmalar,<\/a>\u00a0f\u0131nd\u0131k da dahil olmak \u00fczere daha fazla f\u0131nd\u0131k t\u00fcketmenin sperm say\u0131s\u0131n\u0131 art\u0131rabilece\u011fini ve spermlerin kalitesini art\u0131rabilece\u011fini g\u00f6stermektedir.<\/p>\n<p>Ara\u015ft\u0131rmac\u0131lar, bu k\u00fc\u00e7\u00fck \u00e7al\u0131\u015fman\u0131n sa\u011fl\u0131kl\u0131 ve verimli kat\u0131l\u0131mc\u0131lar\u0131 i\u00e7erdi\u011fini vurgulamaktad\u0131r. Faydalar\u0131n daha geni\u015f n\u00fcfus i\u00e7in ge\u00e7erli olup olmad\u0131\u011f\u0131n\u0131 belirlemek i\u00e7in daha fazla ara\u015ft\u0131rma gereklidir.<\/p>\n<h2><a>Diyetinize f\u0131nd\u0131k nas\u0131l eklenir<\/a><\/h2>\n<p>\u0130nsanlar genellikle f\u0131nd\u0131\u011f\u0131 at\u0131\u015ft\u0131rmal\u0131k olarak yerler veya salatalara eklerler. \u00d6\u011f\u00fct\u00fclm\u00fc\u015f f\u0131nd\u0131k \u00e7e\u015fitli tariflere dahil edilebilir.<\/p>\n<p>Birka\u00e7 haz\u0131r f\u0131nd\u0131k yay\u0131l\u0131m\u0131 \u015fekerde y\u00fcksektir ve bunlardan ka\u00e7\u0131nmak en iyisidir.<\/p>\n<h2><a>Riskler ve dikkat edilmesi gerekenler<\/a><\/h2>\n<p>Bir\u00e7ok insan f\u0131nd\u0131k alerjisi vard\u0131r, f\u0131nd\u0131k alerjileri de dahil olmak \u00fczere. Ba\u015fkalar\u0131 i\u00e7in pi\u015firirken, f\u0131nd\u0131klar\u0131 bir yeme\u011fe eklemeden \u00f6nce her zaman kontrol edin.<\/p>\n<p>F\u0131nd\u0131\u011f\u0131n sa\u011fl\u0131k faydalar\u0131ndan yararlanmak i\u00e7in, bir ki\u015fi her g\u00fcn t\u00fcketti\u011fi toplam kalori say\u0131s\u0131na dikkat etmelidir.<\/p>\n<p>Bir diyete bir \u015fey eklerken, gerekti\u011finden daha fazla kalori t\u00fcketmek kolay olabilir ve bu kilo al\u0131m\u0131na yol a\u00e7abilir.<\/p>\n<h2><a>\u00f6zet<\/a><\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/323\/323807\/tape-measures-and-nuts-on-wooden-table.jpg?w=1155&amp;h=1541\" alt=\"tape-measures and nuts on wooden table\" \/><figcaption>Yeni bir \u00e7al\u0131\u015fma, f\u0131nd\u0131k yemenin kilo al\u0131m\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/figcaption><\/figure>\n<p>Daha fazla f\u0131nd\u0131k yemek, ki\u015finin sa\u011fl\u0131\u011f\u0131n\u0131 \u00e7e\u015fitli \u015fekillerde iyile\u015ftirebilir.<\/p>\n<p>F\u0131nd\u0131k olabilir:<\/p>\n<ul>\n<li>ba\u011f\u0131rsak hareketlerini desteklemek<\/li>\n<li>kilo al\u0131m\u0131n\u0131 azaltmak<\/li>\n<li>h\u00fccre hasar\u0131na kar\u015f\u0131 koruma<\/li>\n<li>daha d\u00fc\u015f\u00fck zararl\u0131 kolesterol seviyeleri<\/li>\n<li>ins\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131 art\u0131rmak<\/li>\n<li>kalp sa\u011fl\u0131\u011f\u0131n\u0131 desteklemek<\/li>\n<li>iltihab\u0131 azaltmak<\/li>\n<li>sperm say\u0131s\u0131n\u0131 art\u0131rmak<\/li>\n<\/ul>\n<p>Bir ki\u015finin alerjisi olmad\u0131\u011f\u0131 s\u00fcrece, f\u0131nd\u0131\u011f\u0131 diyete ekleme riski azd\u0131r. \u00c7ok y\u00f6nl\u00fcd\u00fcrler ve kolay bir at\u0131\u015ft\u0131rmal\u0131k yaparlar.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>F\u0131nd\u0131k lezzetli bir at\u0131\u015ft\u0131rmal\u0131k yapar ve bir\u00e7ok yemek i\u00e7in harika bir ektir. Bir ki\u015fi onlar\u0131 dengeli, kalori kontroll\u00fc bir diyete [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14360,"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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