{"id":3685,"date":"2025-06-28T00:00:09","date_gmt":"2025-06-28T00:00:09","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3685"},"modified":"2025-06-28T12:35:46","modified_gmt":"2025-06-28T12:35:46","slug":"lentils-nutrition-facts-and-health-benefits","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/lentils-nutrition-facts-and-health-benefits\/","title":{"rendered":"MERCIMEK BESLENME GER\u00c7EKLER VE SA\u011eLIK FAYDALARI"},"content":{"rendered":"<\/p>\n
Mercimek ucuz, \u00e7ok y\u00f6nl\u00fc, kolay sa\u011fl\u0131kl\u0131 karbonhidrat kayna\u011f\u0131 d\u0131r. Bu disk \u015feklindeki bakliyat \u00e7orbalar, salatalar ve di\u011fer yemekler \u00e7e\u015fitli i\u00e7in besleyici bir \u00fcs olun. Nab\u0131z baklagil tohumudur.<\/p>\n
Farkl\u0131 boyutlarda ve mercimek farkl\u0131 t\u00fcrleri vard\u0131r. Yerel bakkal raflar\u0131nda ye\u015fil mercimek veya kahverengi mercimek bulmak olas\u0131d\u0131r, ama b\u00f6l\u00fcnm\u00fc\u015f k\u0131rm\u0131z\u0131 mercimek, turuncu, k\u0131rm\u0131z\u0131, sar\u0131 ve siyah mercimek de dahil olmak \u00fczere mercimek \u00e7e\u015fitleri de vard\u0131r. Mercimek ‘etkileyici beslenme ger\u00e7ekler, uzun raf \u00f6mr\u00fc ve kolay pi\u015firme onlar\u0131 herhangi bir diyet i\u00e7in ak\u0131ll\u0131 ve sa\u011fl\u0131kl\u0131 bir ek olun.<\/p>\n
Mercimek Beslenme si<\/h2>\n
A\u015fa\u011f\u0131daki beslenme bilgileri usda taraf\u0131ndan 1 fincan (180g) hi\u00e7bir ilave ya\u011f veya tuz ile pi\u015fmi\u015f mercimek i\u00e7in sa\u011flanmaktad\u0131r.<\/p>\n
\n
Kalori<\/strong>:207<\/li>\n
Ya\u011f<\/strong>:0.1g<\/li>\n
Sodyum<\/strong>:355mg<\/li>\n
Karbonhidrat<\/strong>:36.1g<\/li>\n
Fiber<\/strong>:\u00a014.2g<\/li>\n
\u015eekerler<\/strong>:3.2g<\/li>\n
Protein<\/strong>:16.2g<\/li>\n<\/ul>\n
Karbonhidrat<\/h3>\n
Hi\u00e7bir ilave ya\u011f veya sodyum ile pi\u015firilmi\u015f mercimek bir fincan porsiyon 207 kalori sa\u011flar, \u00e7o\u011fu karbonhidrat geliyor. Bir fincan mercimek t\u00fcketti\u011finizde 14 gramdan fazla lif den yararlanacaks\u0131n\u0131z. Lif kan \u015fekerini stabilize etmek i\u00e7in yard\u0131mc\u0131 olur, d\u00fc\u015f\u00fck kolesterol, tokluk art\u0131rmak, ve sindirim sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirmek.<\/p>\n
Mercimek de do\u011fal olarak olu\u015fan \u015feker yakla\u015f\u0131k 3 gram sa\u011flar. Mercimekte kalan karbonhidrat ni\u015fastad\u0131r. H\u0131zl\u0131 enerji ile v\u00fccut sa\u011flar mercimek, tek bir porsiyon ni\u015fasta \u00fczerinde 18 gram vard\u0131r.<\/p>\n
Mercimek glisemik indeksi (GI) yakla\u015f\u0131k 35 olmas\u0131na ra\u011fmen, mercimek t\u00fcr\u00fcne ve pi\u015firilip pi\u015firilmedi\u011fine ba\u011fl\u0131 olarak biraz farkl\u0131l\u0131k g\u00f6sterir. Bir referans olarak, 55 veya alt\u0131nda bir GI ile g\u0131dalar d\u00fc\u015f\u00fck glisemik g\u0131dalar olarak kabul edilir. T\u00fcm mercimek d\u00fc\u015f\u00fck glisemik g\u0131dalar olarak kabul edilir.<\/p>\n
Ya\u011f<\/h3>\n
Mercimekte neredeyse hi\u00e7 ya\u011f yoktur, bu da onlar\u0131 do\u011fal olarak ya\u011fs\u0131z bir besin yapar. Ancak, bir\u00e7ok a\u015f\u00e7\u0131 mercimek pi\u015firirken zeytinya\u011f\u0131 gibi ya\u011f ekleyin ve bu beslenme ger\u00e7ekleri de\u011fi\u015fecektir.<\/p>\n
Protein<\/h3>\n
Her 1 su barda\u011f\u0131 mercimek sa\u011fl\u0131kl\u0131 bir 16 gram protein sa\u011flar. Bu nedenle, bir\u00e7ok veganlar ve vejetaryenler protein al\u0131m\u0131n\u0131 art\u0131rmak i\u00e7in mercimek kullan\u0131n. Ancak, mercimek tam bir protein olarak kabul edilmez. Tam proteinler v\u00fccut taraf\u0131ndan yap\u0131lamaz ve bu nedenle diyet t\u00fcketilmesi gereken esansiyel amino asitlerin t\u00fcm sa\u011flar.<\/p>\n
Yemek saatinde t\u00fcm esansiyel amino asitleri elde etmek i\u00e7in mercimekleri tam tah\u0131l veya tohumlarla birle\u015ftirmeniz gerekir.<\/p>\n
Vitaminler ve Mineraller<\/h3>\n
Mercimek besin lerle doludur. E\u011fer mercimek bir fincan t\u00fcketmek e\u011fer folat g\u00fcnl\u00fck \u00f6nerilen al\u0131m\u0131n\u0131n% 81 al\u0131rs\u0131n\u0131z. Folat, bir B vitamini, k\u0131rm\u0131z\u0131 kan h\u00fccresi \u00fcretimini art\u0131rmak yard\u0131mc\u0131 olur ve di\u011fer sa\u011fl\u0131k yararlar\u0131 sa\u011flar.<\/p>\n
Mercimek de tiamin, fosfor, demir, potasyum, bak\u0131r ve manganez a\u00e7\u0131s\u0131ndan zengindir. Onlar niasin iyi bir kayna\u011f\u0131d\u0131r, B6 vitamini, pantotenik asit, magnezyum, ve \u00e7inko. Bu bakliyat ayn\u0131 zamanda c vitamini, K vitamini, riboflavin, kalsiyum ve selenyum daha az miktarda sa\u011flar.<\/p>\n
Sa\u011fl\u0131k Faydalar\u0131<\/h2>\n
G\u0131da yayg\u0131n d\u00fcnya \u00e7ap\u0131nda t\u00fcketilen ve \u00e7\u00fcnk\u00fc bu \u00e7ok y\u00f6nl\u00fc g\u0131da al\u0131m\u0131n\u0131 art\u0131rarak sa\u011fl\u0131k yararlar\u0131 sa\u011flamak gibi g\u00f6r\u00fcn\u00fcyor \u00e7\u00fcnk\u00fc Mercimek y\u0131llard\u0131r beslenme ara\u015ft\u0131rmac\u0131lar\u0131 taraf\u0131ndan incelenmi\u015ftir.<\/p>\n
Geli\u015ftirilmi\u015f Kalp Sa\u011fl\u0131\u011f\u0131<\/h3>\n<\/figure>\n
\u00c7e\u015fitli \u00e7al\u0131\u015fmalar baklagil t\u00fcketimi kalp hastal\u0131\u011f\u0131 farkl\u0131 t\u00fcrde daha d\u00fc\u015f\u00fck bir risk ile ili\u015fkili oldu\u011funu g\u00f6stermi\u015ftir. Asl\u0131nda, DASH diyet (Hipertansiyon durdurmak i\u00e7in Diyet Yakla\u015f\u0131m) ve Akdeniz tarz\u0131 diyet planlar\u0131 da dahil olmak \u00fczere bir\u00e7ok kalp-sa\u011fl\u0131kl\u0131 diyetler, sa\u011flad\u0131klar\u0131 kalp-sa\u011fl\u0131kl\u0131 faydalar i\u00e7in baklagiller gibi bitki bazl\u0131 g\u0131dalar\u0131n artan al\u0131m\u0131 te\u015fvik.<\/span>4<\/sup>\u00a0Mercimek fasulye ve bezelye ile birlikte baklagil ailesinin bir par\u00e7as\u0131d\u0131r.<\/span><\/p>\n
Mercimek bir beslenme analizi polifenol a\u00e7\u0131s\u0131ndan zengin tohumlar hipertansiyon ve koroner arter hastal\u0131klar\u0131 riskini azaltmak da dahil olmak \u00fczere kardiyoprotektif etkileri sa\u011flamak i\u00e7in yetene\u011fine sahip oldu\u011funu g\u00f6stermi\u015ftir. \u0130nsan \u00e7al\u0131\u015fmalar\u0131, hayvan \u00e7al\u0131\u015fmalar\u0131 ve in vitro \u00e7al\u0131\u015fmalar mercimek kardiyoprotektif bir etki sa\u011flayabilir ileri s\u00fcrm\u00fc\u015flerdir.<\/p>\n
Canadian Medical Association Journal<\/em>\u00a0taraf\u0131ndan yay\u0131nlanan bir inceleme, mercimek gibi bakliyat dahil LDL kolesterol (ayr\u0131ca “k\u00f6t\u00fc” kolesterol denir) d\u00fc\u015f\u00fcrmek i\u00e7in yard\u0131mc\u0131 olur bulundu.<\/p>\n
\u00c7al\u0131\u015fmalar\u0131n ba\u015fka bir inceleme nohut, fasulye, bezelye, mercimek gibi bakliyat artan al\u0131m\u0131 hem diyabetik hem de diyabetik olmayan hastalar\u0131n diyetlerinde uzun vadeli glisemik kontrol\u00fc iyile\u015ftirmeye yard\u0131mc\u0131 olabilir bulundu.<\/p>\n
Obezite \u00d6nleme<\/h3>\n<\/figure>\n
Obezite<\/em>\u00a0\u0130ncelemeleri’nde yay\u0131nlanan baklagillerin besin de\u011ferinin de\u011ferlendirilmesinde “enerji yo\u011fun g\u0131dalar\u0131n baklagillerle de\u011fi\u015ftirilmesinin, obezite ve kardiyovask\u00fcler hastal\u0131k, diyabet ve metabolik sendrom gibi ilgili hastal\u0131klar\u0131n \u00f6nlenmesi ve y\u00f6netimi \u00fczerinde yararl\u0131 etkileri oldu\u011fu g\u00f6sterilmi\u015ftir.”<\/p>\n
\u00c7al\u0131\u015fma yazarlar\u0131 y\u00fcksek kalorili, y\u00fcksek ya\u011fl\u0131 etli g\u0131dalar (hamburger ve sosis gibi) mercimek bazl\u0131 \u00fcr\u00fcnler veya ya\u011f ve kalori i\u00e7eri\u011fini azaltmak i\u00e7in bu g\u0131dalar\u0131n \u00fcretiminde mercimek ile et birle\u015ftirerek yerine \u00f6neririz.<\/p>\n
Kanser \u00d6nleme<\/h3>\n
Mercimekle ilgili lektinlerin kanser \u00f6nleyici \u00f6zellikler sa\u011flayabilece\u011fini d\u00fc\u015f\u00fcnd\u00fcren baz\u0131 ara\u015ft\u0131rmalar vard\u0131r. Lektinler genellikle tah\u0131l ve baklagiller bulunan protein t\u00fcr\u00fcd\u00fcr.<\/p>\n
Mercimek beslenme analizi mercimek ye\u015fil bezelye, nohut, b\u00f6r\u00fclce, sar\u0131 bezelye, mung fasulye ve yer f\u0131st\u0131\u011f\u0131 da dahil olmak \u00fczere di\u011fer alt\u0131 ortak baklagiller, kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda en y\u00fcksek toplam fenolik i\u00e7eri\u011fe sahip oldu\u011funu g\u00f6stermi\u015ftir. Mercimek de nohut, ortak fasulye ve soya fasulyesi ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda en y\u00fcksek toplam antioksidan kapasitesine sahip.<\/p>\n
Hem in vitro (test t\u00fcp\u00fc) ve insan \u00e7al\u0131\u015fmalar\u0131 mercimek antikanser \u00f6zellikleri oldu\u011funu ve mercimek al\u0131m\u0131 meme kanseri ve kolorektal kanser de dahil olmak \u00fczere baz\u0131 kanser riskini azaltabilir \u00f6nerdi.<\/p>\n
Alerjiler<\/h2>\n<\/figure>\n
Amerikan Alerji, Ast\u0131m ve \u0130mm\u00fcnoloji Akademisi’ne g\u00f6re, mercimek alerjisi sadece m\u00fcmk\u00fcn de\u011fil, ayn\u0131 zamanda d\u00fcnyan\u0131n belirli b\u00f6lgelerindeki \u00e7ocuklarda (\u00f6zellikle Akdeniz, Orta Do\u011fu ve baz\u0131 Asya \u00fclkelerinde) yayg\u0131nd\u0131r. Ancak, organizasyon mercimek \u00e7ok \u00e7e\u015fitli klinik \u00f6neriler ve kurallar zor yapabilirsiniz kabul eder.<\/p>\n
Bir baklagiller belirtileri (nab\u0131z dahil) alerji y\u00fcz\u00fcnde \u015fi\u015flik i\u00e7erebilir, zorluk nefes, \u015fiddetli ast\u0131m, kar\u0131n a\u011fr\u0131s\u0131, mide bulant\u0131s\u0131, veya kusma, Anafilaksi Kampanyas\u0131 g\u00f6re, \u0130ngiltere merkezli bir alerji destek a\u011f\u0131.<\/p>\n
E\u011fer baklagiller veya mercimek bir alerji niz oldu\u011fundan \u015f\u00fcpheleniyorsan\u0131z, uygun bir tan\u0131 almak i\u00e7in sa\u011fl\u0131k kurulu\u015fu ile konu\u015fun.<\/p>\n
Yan Etkiler<\/h2>\n
Filizlenmi\u015f mercimek kardiyovask\u00fcler ila\u00e7 trichlormethiazide ile etkile\u015fim baz\u0131 s\u0131n\u0131rl\u0131 kan\u0131tlar vard\u0131r. Filizlenmi\u015f mercimek b\u00fcy\u00fcmeye ba\u015flayan mercimeklerdir. E\u011fer bu t\u00fcr bir darbe al\u0131rsan\u0131z mercimekten \u00e7\u0131kan k\u00fc\u00e7\u00fck saplar\u0131 g\u00f6receksiniz. Bu ilac\u0131 al\u0131rsan\u0131z, olas\u0131 bir etkile\u015fimle ilgili ki\u015fiselle\u015ftirilmi\u015f tavsiyeler almak i\u00e7in sa\u011fl\u0131k hizmeti sa\u011flay\u0131c\u0131n\u0131zla konu\u015fun.<\/p>\n
Antibesinler<\/h3>\n
Baz\u0131 insanlar mercimek antibesinler hakk\u0131nda endi\u015fe duyuyorlar. Bunlar besin emilimini engelleyen bile\u015fiklerdir. Ancak, t\u00fcm bitkiler sadece son derece b\u00fcy\u00fck miktarlarda t\u00fcketilen bir etkiye sahip bu besinleri i\u00e7erdi\u011finden terim yan\u0131lt\u0131c\u0131d\u0131r. Bu besinlerin etkileri muhtemelen mercimek t\u00fcketmek miktarlar\u0131 ihmal edilebilir.<\/p>\n
Tripsin inhibit\u00f6rleri ve fitat mercimek iki “antibesinler” vard\u0131r. Tryspin inhibit\u00f6rleri tripsin ad\u0131 verilen bir enzimin i\u015flevini engeller, bu da proteinlerin par\u00e7alanmalar\u0131na yard\u0131mc\u0131 olur. Phytate (fitik asit) demir ve \u00e7inko gibi minerallerba\u011flar, emilir ve v\u00fccut taraf\u0131ndan kullan\u0131lan yeteneklerini bozan-ama ayn\u0131 zamanda anti-kanser \u00f6zellikleri katk\u0131da bulunur ve kalp hastal\u0131\u011f\u0131 ve ins\u00fclin direnci gibi ko\u015fullarda di\u011fer \u00f6nleyici roller oynar.<\/p>\n
Yani, bu besinler (demir eksikli\u011fi anemisi gibi) etkilenebilir bir durum yoksa onlar hakk\u0131nda \u00e7ok fazla endi\u015felenmenize gerek yok. \u00d6nlem olarak mercimeklerinizi pi\u015firmeden ve pi\u015firmeden \u00f6nce durulamak, diyetinize katk\u0131da bulunan fitifikasyon miktar\u0131n\u0131 azalt\u0131r.<\/p>\n
\u00c7e\u015fit<\/h2>\n
Mercimek bir\u00e7ok farkl\u0131 \u00e7e\u015fidi vard\u0131r. Kahverengi mercimek en yayg\u0131n olan\u0131d\u0131r. Onlar d\u00fcnyevi bir lezzet var ve sizin bakkal bulmak i\u00e7in en olas\u0131 t\u00fcr\u00fcd\u00fcr. Ye\u015fil mercimek de yayg\u0131n s\u00fcpermarketlerde bulunan ve biberli kenar\u0131 ile benzer bir tad\u0131 var.<\/p>\n
Daha az yayg\u0131n \u00e7e\u015fitleri sar\u0131, k\u0131rm\u0131z\u0131, siyah beluga ve puy mercimek, onlar\u0131n mavi-gri renk i\u00e7in bilinen i\u00e7erir.<\/p>\n
Ara\u015ft\u0131rma ye\u015fil veya gri renkli mercimek flavonoller daha b\u00fcy\u00fck bir bolluk teklif, onlar\u0131 sa\u011fl\u0131kl\u0131 bir se\u00e7im yapma g\u00f6stermektedir.<\/p>\n
En \u0130yi Oldu\u011fu Zaman<\/h2>\n
B\u00fct\u00fcn y\u0131l boyunca markette mercimek bulacaks\u0131n. Mercimek sat\u0131n ald\u0131\u011f\u0131n\u0131zda, toz veya neme maruz kalmam\u0131\u015f k\u0131r\u0131lmam\u0131\u015f diskler aray\u0131n. \u00d6nceden paketlenmi\u015f kaplarda mercimek sat\u0131n alabilirsiniz (\u00e7anta veya kutu gibi), ama bir\u00e7ok ma\u011faza da ihtiyac\u0131n\u0131z olan sadece miktar\u0131 sat\u0131n alabilirsiniz b\u00f6ylece toplu b\u00f6l\u00fcm\u00fcnde mercimek satmak.<\/p>\n
Ayr\u0131ca \u00f6nceden pi\u015firilmi\u015f konserve mercimek sat\u0131n alabilirsiniz. Ancak, \u00fcr\u00fcne sodyum veya di\u011fer istenmeyen bile\u015fenlerin eklenmedi\u011finden emin olmak i\u00e7in malzeme listesini kontrol etmelisiniz.<\/p>\n
Depolama ve G\u0131da G\u00fcvenli\u011fi<\/h2>\n
Kiler veya ba\u015fka bir serin karanl\u0131k yerde hava ge\u00e7irmez bir kapta mercimek saklay\u0131n. D\u00fczg\u00fcn bir \u015fekilde saklan\u0131rsa, mercimek 12 aya kadar iyi kalmal\u0131d\u0131r.<\/p>\n
Dondurma mercimek m\u00fcmk\u00fcnd\u00fcr, ama onlar pi\u015firilir sonra en iyisidir. Mercimek haz\u0131rlamak i\u00e7in uzun bir zaman al\u0131r \u00e7\u00fcnk\u00fc, b\u00fcy\u00fck bir toplu i\u015f pi\u015firebilirsiniz, k\u00fc\u00e7\u00fck porsiyonlar halinde b\u00f6lmek, ve k\u00fc\u00e7\u00fck, hava ge\u00e7irmez kaplarda dondurma. Sonra \u00e7orbalar, g\u00fcve\u00e7 ler ve di\u011fer yemekler i\u00e7in gerekti\u011fi gibi onlar\u0131 d\u0131\u015far\u0131 at\u0131n.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
Mercimek ucuz, \u00e7ok y\u00f6nl\u00fc, kolay sa\u011fl\u0131kl\u0131 karbonhidrat kayna\u011f\u0131 d\u0131r. Bu disk \u015feklindeki bakliyat \u00e7orbalar, salatalar ve di\u011fer yemekler \u00e7e\u015fitli i\u00e7in 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