{"id":3682,"date":"2023-09-09T05:40:09","date_gmt":"2023-09-09T05:40:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3682"},"modified":"2023-09-09T05:40:14","modified_gmt":"2023-09-09T05:40:14","slug":"whole-wheat-bread-nutrition-facts-and-health-benefits","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/whole-wheat-bread-nutrition-facts-and-health-benefits\/","title":{"rendered":"KEPEKLI EKMEK BESLENME GER\u00c7EKLER VE SA\u011eLIK FAYDALARI"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0\">D\u00fc\u015f\u00fck karbonhidrat ve glutensiz yeme planlar\u0131n\u0131n y\u00fckseli\u015fi ile, ekmek itibar\u0131 son y\u0131llarda ciddi bir darbe alm\u0131\u015ft\u0131r. Ve besin de\u011ferinin markadan markaya ve tariften tarife de\u011fi\u015fti\u011fi do\u011fru olsa da, sa\u011fl\u0131kl\u0131 beslenmeye genellikle besleyici ve \u00e7ok y\u00f6nl\u00fc bir ek olan bir \u00e7e\u015fit ekmek var: kepekli bu\u011fday.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-2\"><a href=\"https:\/\/www.choosemyplate.gov\/eathealthy\/make-half-your-grains-whole-grains\" rel=\"noreferrer noopener\" target=\"_blank\">USDA<\/a>&nbsp;tah\u0131llar\u0131n\u0131z\u0131n yar\u0131s\u0131n\u0131 tam olarak yapmay\u0131 te\u015fvik eder ve kepekli ekmek bu kategoriye girer. Peki kepekli bu\u011fday\u0131 beyaz (veya &#8220;rafine tah\u0131l&#8221;) ekmekten daha sa\u011fl\u0131kl\u0131 k\u0131lan nedir? Kepekli ekmek kepek ve mikrop da dahil olmak \u00fczere t\u00fcm bu\u011fday \u00e7ekirde\u011fini i\u00e7eren undan yap\u0131l\u0131r. Burada bu\u011fday, lif, B vitaminleri, demir, folat, potasyum ve magnezyum gibi en \u00e7ok besin maddelerini paketler. Bu\u011fday \u00e7ekirde\u011fini sa\u011flam b\u0131rakmak daha az i\u015flenmi\u015f, daha besleyici bir ekmek sa\u011flar.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>N\u00fcfusun k\u00fc\u00e7\u00fck bir y\u00fczdesi sa\u011fl\u0131k ko\u015fullar\u0131 nedeniyle ekmek \u00f6nlemek gerekebilir iken, tam bu\u011fday ekme\u011fi yeme sa\u011fl\u0131k yararlar\u0131 bir dizi ile ili\u015fkili olmu\u015ftur. \u00c7o\u011fu insan i\u00e7in, tam tah\u0131l al\u0131m\u0131n\u0131 art\u0131rmak i\u00e7in m\u00fckemmel bir se\u00e7imdir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"mntl-sc-block_1-0-6\">Kepekli Ekmek Beslenme Ger\u00e7ekler<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fivehearthome.com\/wp-content\/uploads\/2019\/09\/Best-Whole-Wheat-Bread-Recipe-by-Five-Heart-Home-14-500x465.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-7\">Bir dilim (43g) tam bu\u011fday ekme\u011fi i\u00e7in a\u015fa\u011f\u0131daki beslenme bilgileri&nbsp;<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/575523\/nutrients\" rel=\"noreferrer noopener\" target=\"_blank\">USDA<\/a>taraf\u0131ndan sa\u011flanm\u0131\u015ft\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li><strong>Kalori<\/strong>: 80<\/li><li><strong>Ya\u011f<\/strong>: 0g<\/li><li><strong>Sodyum<\/strong>: 170mg<\/li><li><strong>Karbonhidrat<\/strong>: 20g<\/li><li><strong>Fiber<\/strong>: 3g<\/li><li><strong>\u015eekerler<\/strong>: 4g<\/li><li><strong>Protein<\/strong>: 5g<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"mntl-sc-block_1-0-12\">Karbonhidrat<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-13\">Kepekli ekmek karma\u015f\u0131k karbonhidratlar ile y\u00fcklenir- daha uzun dolgun tutmak t\u00fcr. Ortalama bir dilim her yerde toplam karbonhidrat yakla\u015f\u0131k 12 ila 20 gram, \u00f6nemli bir miktar lif (dilim ba\u015f\u0131na 3 gram) i\u00e7erir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-15\">Baz\u0131 kepekli ekmekler ilave \u015fekerek karbonhidrat olabilir. Bir beslenme bilgileri etiketinin &#8220;Eklenen \u015eekerler&#8221; sat\u0131r\u0131na bakarak elde etti\u011finiz bilgilerden haberdar olun.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"mntl-sc-block_1-0-18\">Ya\u011f<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-19\">Kepekli ekmek ilave ya\u011f ile yap\u0131lmad\u0131\u011f\u0131 s\u00fcrece, hi\u00e7bir ya\u011f i\u00e7erir. Yine, ya\u011flar\u0131n ma\u011fazadan sat\u0131n al\u0131nan ekmekte kullanIlip kullan\u0131lmad\u0131\u011f\u0131n\u0131 g\u00f6rmek i\u00e7in madde etiketlerini kontrol edin.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"mntl-sc-block_1-0-22\">Protein<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-23\">Kepekli sadece karma\u015f\u0131k karbonhidrat iyi bir kaynak de\u011fildir-ayn\u0131 zamanda \u015fa\u015f\u0131rt\u0131c\u0131 bitki bazl\u0131 protein y\u00fcksek. Kepekli ekmek tek bir dilim protein 5 gram kadar i\u00e7erebilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"mntl-sc-block_1-0-26\">Vitaminler ve Mineraller<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-27\">Tam bu\u011fday ekme\u011findeki vitamin ve mineraller, \u00fcreticinin zenginle\u015ftirme ve\/veya istihkam yoluyla eklemeyi tercih lerine ba\u011fl\u0131 olarak b\u00fcy\u00fck \u00f6l\u00e7\u00fcde de\u011fi\u015febilir. \u00c7o\u011fu tam bu\u011fday ekme\u011fi demir, potasyum ve B vitaminleri tiamin, riboflavin, niasin ve folat k\u00fc\u00e7\u00fck miktarlarda (%10 RDI alt\u0131nda) i\u00e7erir. Bir tarifi tuz i\u00e7eriyorsa, ekmek de sodyum i\u00e7erecektir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"mntl-sc-block_1-0-29\">Sa\u011fl\u0131k Faydalar\u0131<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-30\">Tam bu\u011fday ekme\u011fi a\u011f\u0131rl\u0131k \u00fczerindeki etkileri i\u00e7in tam tah\u0131l i\u00e7eri\u011finden yararlar\u0131 bir dizi sunuyor.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"mntl-sc-block_1-0-33\">Sa\u011fl\u0131kl\u0131 sindirimi te\u015fvik eder<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.educationworld.in\/wp-content\/uploads\/2020\/03\/GUT-HEALTH.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-34\">Lif sindirim sa\u011fl\u0131\u011f\u0131 i\u00e7in kritik bir besindir-ve sadece d\u00fczenli olarak tuvalete gitmek yard\u0131mc\u0131 olmak i\u00e7in. Kepekli g\u0131dalar ile lif bol t\u00fcketen sa\u011fl\u0131kl\u0131 ba\u011f\u0131rsak bakterileri geli\u015fmek i\u00e7in \u00f6n\u00fcn\u00fc a\u00e7\u0131yor. Bu s\u00f6zde &#8220;pre-biyotik&#8221; etkisi kolon sa\u011fl\u0131\u011f\u0131n\u0131 art\u0131rmak ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek i\u00e7in bulunmu\u015ftur.<sup>1<\/sup>\ufeff<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"mntl-sc-block_1-0-37\">Kalp sa\u011fl\u0131\u011f\u0131n\u0131 g\u00fc\u00e7lendirir<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/p4x6v3e7.stackpathcdn.com\/wp-content\/uploads\/2018\/02\/Heart-Health-4.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-38\">Kepekli tah\u0131llar uzun kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in lanse edilmi\u015ftir, iyi bir nedenle.&nbsp;<em>British Medical Journal&#8217;da<\/em>&nbsp;2016 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fmada, daha fazla kepekli tah\u0131l yemenin kardiyovask\u00fcler hastal\u0131k ve koroner kalp hastal\u0131\u011f\u0131 riskini \u00f6nemli \u00f6l\u00e7\u00fcde azaltt\u0131\u011f\u0131 ortaya kondu.<sup>2<\/sup><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"mntl-sc-block_1-0-41\">\u0130nme riskini azaltabilir<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-42\">Sa\u011fl\u0131kl\u0131 bir kalbe kepekli tah\u0131llar yeme ba\u011flant\u0131l\u0131 ayn\u0131 BMJ \u00e7al\u0131\u015fma da inme daha d\u00fc\u015f\u00fck bir risk onlar\u0131 ba\u011fl\u0131. Ve hepsi bu de\u011fil! \u00c7al\u0131\u015fma bile herhangi bir nedenle \u00f6l\u00fcm kepekli tah\u0131l t\u00fcketiminde bir art\u0131\u015f ile d\u00fc\u015ft\u00fc g\u00f6sterdi.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"mntl-sc-block_1-0-45\">Tip 2 diyabet riskini azalt\u0131r<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-46\">Ara\u015ft\u0131rma da tip 2 diyabet geli\u015fme riski olanlar i\u00e7in iyi bir haber vard\u0131r.&nbsp;<em>Nutrients<\/em>&nbsp;dergisinde 2018 y\u0131l\u0131nda yap\u0131lan bir incelemede, \u00e7al\u0131\u015fmalar\u0131n daha y\u00fcksek bir tam tah\u0131ll\u0131 g\u0131daal\u0131m\u0131n\u0131n tip 2 diyabet riskinin daha d\u00fc\u015f\u00fck oldu\u011fu &#8220;tutarl\u0131 bir \u015fekilde&#8221; kan\u0131tland\u0131\u011f\u0131 sonucuna var\u0131ld\u0131.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 id=\"mntl-sc-block_1-0-49\">Kilo y\u00f6netimi ile yard\u0131mc\u0131 olur<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-50\">Ekme\u011fin belinizi zedeleme \u015f\u00f6hretine ra\u011fmen, kepekli bu\u011fday se\u00e7imi tam tersi bir etki yaratab\u0131labilir. 38 epidemiyolojik \u00e7al\u0131\u015fmadan elde edilen verileri derleyen bir inceleme, kepekli ekmek yemenin kilo al\u0131m\u0131na yol a\u00e7mad\u0131\u011f\u0131n\u0131 ve hatta kilo y\u00f6netimi i\u00e7in yararl\u0131 olabilece\u011fini ortaya koymu\u015ftur.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"mntl-sc-block_1-0-52\">Alerjiler<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-53\">Bir bu\u011fday alerjisi olan insanlar bazen baz\u0131 g\u0131dalar\u0131n g\u00fcvenli\u011fini belirlemek i\u00e7in baz\u0131 kazma yapmak zorunda iken, kepekli ekmek \u00e7ok a\u00e7\u0131k\u00e7a bir hay\u0131r-hay\u0131r. E\u011fer bir bu\u011fday alerjisi varsa, sadece tam bu\u011fday ekme\u011fi kendisi, ayn\u0131 zamanda ekmek k\u0131r\u0131nt\u0131lar\u0131 gibi yan, herhangi bir sak\u0131nmak gerekir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-55\">Hala \u00e7i\u011fnenmi\u015f bir sandvi\u00e7 \u00fcss\u00fcn\u00fc arzuluyor musun? Her zaman% 100 \u00e7avdar, pumpernickel veya yulaf ile yap\u0131lan gibi ekmek, alternatif t\u00fcrleri ke\u015ffedebilirsiniz. Bu stand-ins ile, bir alerjik reaksiyon riski olmadan, kepekli tah\u0131llar yeme yararlar\u0131 bi\u00e7mek olacak.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"mntl-sc-block_1-0-57\">Yan Etkiler<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-58\">D\u00fc\u015f\u00fck lifli veya d\u00fc\u015f\u00fck karbonhidratl\u0131 diyete ihtiya\u00e7 duyan ki\u015filerin kepekli ekme\u011fi s\u0131n\u0131rlamas\u0131 gerekebilir. Hi\u00e7bir \u015fekilde sa\u011fl\u0131ks\u0131z bir g\u0131da olsa da, \u00f6zellikle b\u00fcy\u00fck miktarlarda, bu \u00f6zel diyetler ile uyumlu olmayabilir. \u00c7\u00f6lyak hastal\u0131\u011f\u0131 veya \u00e7\u00f6lyak olmayan gluten duyarl\u0131l\u0131\u011f\u0131 olan ki\u015filer de men\u00fcden kepekli ekmek tutmak gerekir, bu\u011fday gluten i\u00e7erdi\u011finden.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"mntl-sc-block_1-0-60\">\u00c7e\u015fit<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-61\">Ekmek reyonuna g\u00f6z atarken, merak etmi\u015f olabilirsiniz: Tam bu\u011fday ve kepekli tah\u0131l aras\u0131ndaki fark nedir? Kepekli tah\u0131l olarak etiketlenmi\u015f ekmekler bu\u011fday (dar\u0131, yulaf veya arpa gibi) d\u0131\u015f\u0131nda ba\u015fka tah\u0131llar i\u00e7erebilirken, kepekli olarak etiketlenmi\u015f ekmekler sadece bu\u011fday taneleriyle yap\u0131l\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Peki ya beyaz kepekli ekmek? Bu a\u00e7\u0131k renkli ekmek hala bozulmam\u0131\u015f bu\u011fday \u00e7ekirde\u011fi ile yap\u0131l\u0131r-geleneksel tam bu\u011fday ekme\u011fi daha bu\u011fday sadece farkl\u0131 bir \u00e7e\u015fitlilik.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 id=\"mntl-sc-block_1-0-65\">Depolama ve G\u0131da G\u00fcvenli\u011fi<\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-66\">Tezgah veya ekmek kutusu genellikle raf ayar\u0131 olmas\u0131 ama\u00e7lanm\u0131\u015ft\u0131r gibi sat\u0131n tam bu\u011fday ekme\u011fi saklamak i\u00e7in g\u00fcvenli yerler vard\u0131r. Oda s\u0131cakl\u0131\u011f\u0131nda, kepekli ekmek d\u00f6rt g\u00fcnden bir haftaya kadar s\u00fcrer. Ancak, daha az koruyucu ile baz\u0131 ekmekler (ev yap\u0131m\u0131 kepekli ekmek dahil) buzdolab\u0131nda daha iyi yapabilir, \u00d6zellikle birka\u00e7 g\u00fcn i\u00e7inde bunlar\u0131 kullanmay\u0131 planl\u0131yorsan\u0131z.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-68\">E\u011fer bir dilim-her birka\u00e7 g\u00fcn ev iseniz, dondurucuda tam bu\u011fday ekme\u011fi saklamak. Yakla\u015f\u0131k \u00fc\u00e7 ay boyunca kalitesini koruyacakt\u0131r-ve hala tazelik azalan bir d\u00fczeyde olsa da, bundan sonra yemek i\u00e7in g\u00fcvenli olabilir. Dondurulmu\u015f ekme\u011fi oda s\u0131cakl\u0131\u011f\u0131nda eritin veya daha h\u0131zl\u0131 yenilemek i\u00e7in tost makinesinde tek tek dilimleri patlat\u0131n.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p id=\"mntl-sc-block_1-0-70\">Son olarak, ekmek s\u0131k\u0131ca plastik \u015fal sar\u0131lm\u0131\u015f tutmak i\u00e7in emin olun. (Orijinal ambalaj\u0131 iyi olmal\u0131d\u0131r). Ve onlar g\u00f6r\u00fcnd\u00fc\u011f\u00fcnde sadece k\u00fcfl\u00fc bit keserek \u00e7al\u0131\u015fm\u0131\u015f olabilir, k\u00fcfl\u00fc ekmek atmak i\u00e7in en iyisidir. G\u0131da&nbsp;<a href=\"https:\/\/www.npr.org\/sections\/thesalt\/2017\/04\/21\/523647669\/is-it-safe-to-eat-moldy-bread\" rel=\"noreferrer noopener\" target=\"_blank\">bilim adamlar\u0131na<\/a>g\u00f6re , ekmek gibi yumu\u015fak g\u0131dalarda, k\u00fcfl\u00fc k\u00f6kler kolayca \u00e7\u0131plak g\u00f6zle g\u00f6r\u00fclebilecek kadar derine n\u00fcfuz edebilir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>D\u00fc\u015f\u00fck karbonhidrat ve glutensiz yeme planlar\u0131n\u0131n y\u00fckseli\u015fi ile, ekmek itibar\u0131 son y\u0131llarda ciddi bir darbe alm\u0131\u015ft\u0131r. Ve besin de\u011ferinin markadan [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3683,"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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