{"id":15341,"date":"2023-03-01T18:42:50","date_gmt":"2023-03-01T18:42:50","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15341"},"modified":"2023-03-01T18:42:54","modified_gmt":"2023-03-01T18:42:54","slug":"include-these-8-foods-in-your-diet-for-longevity","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/include-these-8-foods-in-your-diet-for-longevity\/","title":{"rendered":"UZUN \u00d6M\u00dcRL\u00dc OLMAK \u0130\u00c7IN BU 8 YIYECE\u011eI DIYETINIZE DAHIL EDIN"},"content":{"rendered":"\n<p>Daha uzun ve sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrmeye yard\u0131mc\u0131 olan baz\u0131 yiyecekler vard\u0131r. \u0130\u015fte uzun \u00f6m\u00fcr i\u00e7in yoir diyetine dahil edilmesi gereken yiyecekler.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/3.bp.blogspot.com\/-Itx_L90CHM4\/Wid8Soq0b1I\/AAAAAAAABP0\/p5UPWPKBcfo7ZBsm0OaIrMsPiEpKPqn-QCLcBGAs\/s1600\/Longevity.JPG\" alt=\"\"\/><\/figure>\n\n\n\n<p>\u0130\u015flenmi\u015f g\u0131dalara ba\u011f\u0131ml\u0131y\u0131z, ancak bunlar sadece s\u0131f\u0131r besin i\u00e7eren i\u00e7i bo\u015f kalorilerdir. Bu g\u0131dalar obezite, kalp hastal\u0131\u011f\u0131 ve tip 2 diyabet gibi sa\u011fl\u0131k sorunlar\u0131na neden olabilir. Bununla birlikte, optimum kiloyu korumaya ve hastal\u0131klar\u0131 \u00f6nlemeye yard\u0131mc\u0131 olan yiyecekler yemek \u00f6nemlidir. Uzun ve sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrmek i\u00e7in v\u00fccudumuza besin yo\u011fun g\u0131dalarla enerji vermek zorunday\u0131z. Do\u011fal bitki besinleri hayati besinlerle v\u00fccudunuzu gen\u00e7le\u015ftirebilir. Ve sadece sa\u011fl\u0131kl\u0131 bir diyet de\u011fil, d\u00fczenli fiziksel aktivite de v\u00fccudunuza fayda sa\u011flamada \u00f6nemli bir rol oynar. Diyet ve egzersiz rutini olu\u015fturma konusunda uzman yard\u0131m\u0131 alarak daha sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrebilirsiniz.<\/p>\n\n\n\n<p>V\u00fccudumuzun farkl\u0131 organlar\u0131na besin sa\u011flayan \u00e7e\u015fitli g\u0131da maddeleri vard\u0131r. Baz\u0131lar\u0131 kalp dostudur, baz\u0131lar\u0131 ise iyi kemik sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemlidir. V\u00fccudunuz i\u00e7in bir dizi vitamin ve mineral gereklidir. F\u0131nd\u0131k, tohum, meyve ve sebze gibi s\u00fcper g\u0131dalar sadece genel sa\u011fl\u0131\u011f\u0131n korunmas\u0131na yard\u0131mc\u0131 olmakla kalmaz, ayn\u0131 zamanda daha uzun bir ya\u015fam s\u00fcresi sa\u011flar. Baz\u0131 insanlar uzun \u00f6m\u00fcrl\u00fc olmak i\u00e7in bu yiyecekler de dahil olmak \u00fczere uygun bir diyet program\u0131 yapmak zor bulur. Bu nedenle, Onlymyhealth edit\u00f6r ekibi&nbsp;<strong>Diyetisyen Shivani Kandwal, Diyetisyen, Diyabet E\u011fitimcisi, Nutrivibes Kurucusu<\/strong>, uzun \u00f6m\u00fcr i\u00e7in en iyi yiyecekler hakk\u0131nda konu\u015ftu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Uzun \u00f6m\u00fcrl\u00fc en iyi yiyecekler<\/h2>\n\n\n\n<p>Baz\u0131 yiyecekleri t\u00fcketmenin yan\u0131 s\u0131ra, \u00e7ok fazla \u015fekerli g\u0131da maddesi, paketlenmi\u015f ve i\u015flenmi\u015f g\u0131dalar da dahil olmak \u00fczere di\u011ferlerinden ka\u00e7\u0131nmak da \u00f6nemlidir. Bu \u00f6\u011feler sizi kronik sa\u011fl\u0131k ko\u015fullar\u0131 riskiyle kar\u015f\u0131 kar\u015f\u0131ya b\u0131raksa daha y\u00fcksek bir risk alt\u0131na sokmu\u015f olur. Dt. Shivani&#8217;ye g\u00f6re, i\u015fte uzun \u00f6m\u00fcrl\u00fc olmak i\u00e7in en iyi 8 yiyecek:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. F\u0131nd\u0131k<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.onlymyhealth.com\/imported\/images\/2021\/August\/11_Aug_2021\/Inside3longevityy.jpg\" alt=\"nuts\"\/><\/figure>\n\n\n\n<p>Kuruyemi\u015fler besin yo\u011fundur ve sa\u011fl\u0131kl\u0131 ya\u011flar, protein, lif, antioksidanlar, fitosteroller ve mineraller i\u00e7in iyi bir kaynakt\u0131r. D\u00fc\u015f\u00fck glisemiktirler ve diyabetik hastan\u0131n diyetinin bir par\u00e7as\u0131 olabilirler. Kalorileri y\u00fcksektir, ancak optimum v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 korumak ve kalbinizi sa\u011fl\u0131kl\u0131 tutmak i\u00e7in bir avu\u00e7 t\u00fcketilebilir. G\u00fcnl\u00fck f\u0131nd\u0131k olmas\u0131 da kolesterol seviyelerini ve kalp hastal\u0131\u011f\u0131 riskini azaltmaya yard\u0131mc\u0131 olur. Smoothie veya salata \u00fczerine serpmek i\u00e7in ceviz ve kaju gibi birka\u00e7 f\u0131st\u0131\u011f\u0131 ezebilir veya do\u011frayabilirsiniz. Kremal\u0131 salata sosu yapmak i\u00e7in bile kar\u0131\u015ft\u0131rabilirsiniz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Avokado<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2020\/02\/270406_2200-1200x628.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Avokado, f\u0131nd\u0131k kokusu ile m\u00fckemmel bir tereya\u011fl\u0131 dokuya sahiptir. Uzun \u00f6m\u00fcr i\u00e7in s\u00fcper bir besindir ve do\u011fan\u0131n tereya\u011f\u0131 olarak da bilinir. Asl\u0131nda, avokado v\u00fccudunuz i\u00e7in sa\u011fl\u0131kl\u0131 ya\u011flar olan omega-3 ya\u011f asitleri ve tekli doymam\u0131\u015f ya\u011f asitleri bak\u0131m\u0131ndan zengindir. Daha sa\u011fl\u0131kl\u0131 ve uzun bir ya\u015fam i\u00e7in diyetinize dahil etmek faydal\u0131d\u0131r. Bir sandvi\u00e7te, su\u015fide veya yumurtalarla birlikte t\u00fcketebilirsiniz. Avokado d\u00fc\u015f\u00fck kalorili bir besindir ve sa\u011fl\u0131kl\u0131 bir kiloyu korumaya yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Turpgiller sebzeleri<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.eatright.org\/-\/media\/eatrightimages\/food\/vitaminsandsupplements\/nutrientrichfoods\/vegetables_478371140.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Turpgiller lahana, lahana, brokoli ve br\u00fcksel lahanas\u0131d\u0131r. Bu sebzeler hormonlar\u0131n de\u011fi\u015ftirilmesine, sistemin detoksifiyesine ve kanserli h\u00fccrelerin b\u00fcy\u00fcmesini \u00f6nlemeye yard\u0131mc\u0131 olabilir. Turpgiller, kanser \u00f6nleyici daha fazla \u00f6zellik kazanmak i\u00e7in do\u011franm\u0131\u015f, meyve suyu veya harmanlanm\u0131\u015f bir formda t\u00fcketilebilir. Turpgiller fitokimyasal s\u00fclforaphane kardiyovask\u00fcler hastal\u0131\u011f\u0131 \u00f6nler. Bunlar, daha uzun bir ya\u015fam s\u00fcrmeye yard\u0131mc\u0131 olabilecek besin yo\u011fun yiyeceklerdir. Hem \u00e7i\u011f hem de pi\u015fmi\u015f halde t\u00fcketilebilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">4. Meyveler<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.onlymyhealth.com\/imported\/images\/2021\/August\/11_Aug_2021\/Inside1longevityy.jpg\" alt=\"berries\"\/><\/figure>\n\n\n\n<p>Meyveler, iyi kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in sorumlu olan y\u00fcksek antioksidan meyvelerdir. \u00c7al\u0131\u015fmalara g\u00f6re, birka\u00e7 hafta boyunca g\u00fcnl\u00fck yaban mersini veya \u00e7ilek yemek kan bas\u0131nc\u0131 ve kolesterol seviyelerini y\u00f6netmeye yard\u0131mc\u0131 olabilir. Meyveler ayr\u0131ca beyin i\u00e7in son derece faydal\u0131 olabilecek kanser \u00f6nleyici \u00f6zellikler i\u00e7erir. Farkl\u0131 meyveler t\u00fcketmek, ya\u015flanma ile birlikte 2008&#8217;de 2018&#8217;de 2018&#8217;de 2018&#8217;de 2018&#8217;de 2018&#8217;de 2 \u00c7ilek, yaban mersini, goji meyveleri, bekta\u015fi \u00fcz\u00fcm\u00fc ve b\u00f6\u011f\u00fcrtlen \u00e7e\u015fitlili\u011finden her \u015feyi deneyebilirsiniz. Bunlar diyetinize smoothie, meyve sular\u0131, re\u00e7el ve hatta \u00e7i\u011f olarak dahil edilebilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5. Ye\u015fil \u00e7ay<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.insider.com\/5f88a9bc9e9fe400190099cf?width=1136&amp;format=jpeg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Ye\u015fil \u00e7ay kilo kayb\u0131 i\u00e7in bilinen sa\u011fl\u0131kl\u0131 bir i\u00e7ecektir. Antioksidanlar bak\u0131m\u0131ndan zengindir ve \u00e7ok \u00e7e\u015fitli sa\u011fl\u0131k yararlar\u0131 sunar. Uzun \u00f6m\u00fcr ve daha iyi sindirim i\u00e7in her g\u00fcn i\u00e7ebilirsiniz. Sisteminizin d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flaman\u0131n ucuz bir yoludur. Ye\u015fil \u00e7ay g\u00fcnde iki kez t\u00fcketilebilir. Diyetisyeninizle t\u00fcketecek ye\u015fil \u00e7ay miktar\u0131 hakk\u0131nda konu\u015fabilirsiniz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">6. Fasulye<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/st2.depositphotos.com\/1067820\/7591\/i\/950\/depositphotos_75911469-stock-photo-beans-variety.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Fasulye kan \u015fekeri seviyelerini, kolesterol\u00fc dengelemek ve kilo kayb\u0131na yard\u0131mc\u0131 olmak i\u00e7in iyidir. Lif bak\u0131m\u0131ndan zengindirler, b\u00f6ylece midenizi daha uzun saatler tok tutabilirler. Haftada en az iki kez fasulye, bezelye veya mercimek olmas\u0131 da kolon kanseri riskini azaltabilir. Barbunya, siyah fasulye, nohut ve mercimek gibi fasulyelerin hepsi diyetinize kolayca dahil edilebilir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">7. Tohumlar<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/images.onlymyhealth.com\/imported\/images\/2021\/August\/11_Aug_2021\/Inside2longevityy.jpg\" alt=\"seeds\"\/><\/figure>\n\n\n\n<p>F\u0131nd\u0131k gibi, tohumlar da \u00e7ok besleyicidir ve sa\u011fl\u0131kl\u0131 ya\u011flar, mineraller ve antioksidanlarla doludur. Ancak, protein bak\u0131m\u0131ndan y\u00fcksektirler, hatta f\u0131nd\u0131ktan daha fazlad\u0131rlar. Keten, chia, balkaba\u011f\u0131 ve kenevir gibi tohumlar omega-3 ya\u011flar\u0131 bak\u0131m\u0131ndan zengindir. Bunlar \u00e7i\u011f veya ezilmi\u015f olarak yenebilir ve farkl\u0131 f\u0131nd\u0131klarla birlikte sallama ve yulaf ezmesi \u00fczerine serpilebilir. Hatta her g\u00fcn ak\u015fam at\u0131\u015ft\u0131rmal\u0131\u011f\u0131 olarak bir avu\u00e7 f\u0131nd\u0131k ve tohum bile alabilirsiniz. Daha fazla besinsel fayda elde etmek i\u00e7in, f\u0131nd\u0131k ve tohumlar sadece hafif\u00e7e k\u0131zart\u0131lmal\u0131 veya \u00e7i\u011f olmal\u0131d\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">8. Bitter \u00e7ikolata<\/h3>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/uploads-ssl.webflow.com\/5e3f794085059f04f479686e\/5fd7b92d1d99217801a8b460_dark-chocolate-bar-squares.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>K\u00fc\u00e7\u00fck bir par\u00e7a bitter \u00e7ikolata yerseniz, sadece \u015feker iste\u011finizi kontrol etmekle kalmaz, ayn\u0131 zamanda v\u00fccudunuza sa\u011fl\u0131kl\u0131 miktarda ya\u011f ve potasyum, magnezyum ve kalsiyum gibi di\u011fer \u00f6nemli besinleri de verecektir. Bitter \u00e7ikolata t\u00fcketmek stresi azaltabilir, ruh halinizi art\u0131rabilir ve uzun \u00f6m\u00fcrl\u00fcl\u00fc\u011fe katk\u0131da bulunabilir. Ayr\u0131ca b\u00fcy\u00fck miktarlarda kakao tozu i\u00e7erdi\u011finden antioksidanlarla y\u00fcklenir. Bu nedenle, \u00f6l\u00e7\u00fcl\u00fc bir \u015fekilde yiyebilir ve kilo alma konusunda endi\u015felenmeyebilir ve daha dolu ya\u015fayabilirsiniz.<\/p>\n\n\n\n<p>Genel yeme d\u00fczeniniz uzun \u00f6m\u00fcr \u00fczerinde b\u00fcy\u00fck bir etkiye sahip olabilir. Hayat\u0131n\u0131z\u0131n daha sa\u011fl\u0131kl\u0131 ve uzun olmas\u0131na katk\u0131da bulunan birka\u00e7 s\u00fcper yiyecek vard\u0131r. Sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 s\u00fcrmek i\u00e7in diyetinize maksimum bitki bazl\u0131 yiyecekler ekleyebilirsiniz. Yukar\u0131da listelenen yiyecekler uzun \u00f6m\u00fcr i\u00e7in m\u00fckemmeldir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Daha uzun ve sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrmeye yard\u0131mc\u0131 olan baz\u0131 yiyecekler vard\u0131r. \u0130\u015fte uzun \u00f6m\u00fcr i\u00e7in yoir diyetine dahil edilmesi [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15342,"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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