{"id":3691,"date":"2023-08-21T15:17:46","date_gmt":"2023-08-21T15:17:46","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3691"},"modified":"2023-08-21T15:17:56","modified_gmt":"2023-08-21T15:17:56","slug":"the-many-health-benefits-of-fiber","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-many-health-benefits-of-fiber\/","title":{"rendered":"LIF SA\u011eLIK FAYDALARI"},"content":{"rendered":"<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/intermountainhealthcare.org\/-\/media\/images\/modules\/blog\/posts\/2016\/03\/lw-surprisingbenefitsoffiberrichdiet.jpg?mw=1600\" alt=\"\" \/><\/figure>\n<p id=\"mntl-sc-block_1-0\">Hastalar her zaman onlar\u0131n kab\u0131zl\u0131k veya ishal ile yard\u0131mc\u0131 olmak i\u00e7in daha fazla lif almak gerekti\u011fini sormak, ama birka\u00e7 ki\u015fi y\u00fcksek lifli diyet t\u00fcketen herkes i\u00e7in \u00f6nemli oldu\u011funu biliyorum. Diyet lifi, ya da kaba, ba\u011f\u0131rsak d\u00fczenlilik ek olarak \u00e7e\u015fitli sa\u011fl\u0131k yararlar\u0131 te\u015fvik bulunmu\u015ftur. Bu kolesterol ve kan \u015fekeri daha iyi kontrol dahil, diyabet veya kalp hastal\u0131\u011f\u0131 riskini d\u00fc\u015f\u00fcr\u00fcc\u00fc, kilo kayb\u0131 yard\u0131m ve obezite \u00f6nlenmesi, ve hatta kanser riskini azaltarak.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.vitamode.com.my\/wp-content\/uploads\/2017\/06\/Fiber_1.jpg\" alt=\"\" \/><\/figure>\n<p id=\"mntl-sc-block_1-0-2\">Diyet lifi kepekli tah\u0131llar, meyveler, sebzeler, f\u0131nd\u0131k ve baklagiller (fasulye, bezelye ve mercimek) gibi t\u00fcm bitki bazl\u0131 g\u0131dalarda bulunur. Karbonhidrat olarak kabul edilmesine ra\u011fmen, diyet lifi \u015feker molek\u00fcllerine b\u00f6l\u00fcnen di\u011fer karbonhidratlardan farkl\u0131d\u0131r. Bunun yerine, diyet lifi sindirilebilir de\u011fildir, yani enzimler proteinler, \u015fekerler, ya\u011flar ve karbonhidrat di\u011fer t\u00fcrleri gibi di\u011fer g\u0131da maddeleri y\u0131kmak \u015fekilde par\u00e7alanma olmadan v\u00fccutta seyahat anlam\u0131na gelir.<\/p>\n<p id=\"mntl-sc-block_1-0-4\">D\u00f6nem diyet lifi topluca bitki bazl\u0131 g\u0131da bulunan lif her iki t\u00fcr i\u00e7erir- Burada her t\u00fcr daha yak\u0131ndan bakmak, hem de nas\u0131l diyet lifi y\u00fcksek bir diyet sa\u011fl\u0131\u011f\u0131m\u0131za yararlanabilir.<\/p>\n<h2 id=\"mntl-sc-block_1-0-6\">\u00c7\u00f6z\u00fcn\u00fcr Lif<\/h2>\n<p id=\"mntl-sc-block_1-0-7\">\u00c7\u00f6z\u00fcn\u00fcr lif suda \u00e7\u00f6z\u00fcnebilir diyet lifi t\u00fcr\u00fcd\u00fcr. Lif Bu t\u00fcr yulaf, fasulye, f\u0131nd\u0131k, bezelye, mercimek, keten tohumu, arpa gibi meyve yumu\u015fak b\u00f6lgelerinde yan\u0131 s\u0131ra elma, yaban mersini, \u00fcz\u00fcm, erik ve narenciye gibi bir\u00e7ok b\u00fct\u00fcn g\u0131dalar bulunur. \u00c7\u00f6z\u00fcn\u00fcr lif sindirim sisteminden ge\u00e7erken, \u00e7\u00f6z\u00fcnen lif, sindirim s\u00fcrecini yava\u015flatmaya yard\u0131mc\u0131 olan jel benzeri bir madde haline gelmek i\u00e7in suyu emer. Bu ekstra su kadar \u0131slatma taraf\u0131ndan ishal giderici, d\u0131\u015fk\u0131 k\u0131vam\u0131n\u0131 s\u0131k\u0131la\u015ft\u0131r\u0131c\u0131 ve g\u0131da sindirim sistemi ile seyahat h\u0131z\u0131n\u0131 yava\u015flatan \u00e7\u00f6z\u00fcn\u00fcr lif yararl\u0131 hale getirir.<\/p>\n<p id=\"mntl-sc-block_1-0-9\">\u00c7\u00f6z\u00fcn\u00fcr lif de v\u00fccudumuzun \u015feker ve ni\u015fasta sindirir nas\u0131l \u00f6nemli bir rol oynar.<\/p>\n<p id=\"mntl-sc-block_1-0-11\">Jel benzeri madde mide bo\u015falt\u0131r ne kadar h\u0131zl\u0131 yava\u015flat\u0131r ve ayn\u0131 zamanda n\u00fcfuz ve g\u0131da bulunan ni\u015fasta emici enzimler \u00f6nlemek i\u00e7in bir bariyer sa\u011flar. \u00c7\u00f6z\u00fcn\u00fcr lif s\u0131rayla, glikoz \u00fcreten durdurmak i\u00e7in karaci\u011fersinyalleri g\u00f6ndermek k\u0131sa zincirli ya\u011f asitleri olu\u015fturur. Bu kan \u015fekerlerini stabilize etmek i\u00e7in gerekli ins\u00fclin miktar\u0131n\u0131 azalt\u0131r ve glikoz intolerans\u0131 azaltabilir. Zaten Tip 1 veya 2 Diyabet olan ki\u015filerde, \u00e7\u00f6z\u00fcn\u00fcr lif y\u00fcksek bir diyet t\u00fcketen sa\u011fl\u0131kl\u0131 bir kan \u015fekeri d\u00fczeyini korumak i\u00e7in gerekli ins\u00fclin miktar\u0131n\u0131 azaltabilir.<\/p>\n<p>D\u00fczenli olarak \u00e7\u00f6z\u00fcn\u00fcr lif t\u00fcketen (jeller t\u00fcr) kan \u015fekeri d\u00fc\u015f\u00fcrebilir ve Tip 2 Diyabet geli\u015fme riskini azaltabilir.<\/p>\n<p id=\"mntl-sc-block_1-0-15\">Buna ek olarak, \u00e7\u00f6z\u00fcn\u00fcr lif kolesterol d\u00fc\u015f\u00fcr\u00fcc\u00fc rol\u00fc ile kalp sa\u011fl\u0131\u011f\u0131n\u0131 te\u015fvik. \u00c7\u00f6z\u00fcn\u00fcr lif sindirim sistemi ile seyahat gibi, daha sonra lif ile ortadan kald\u0131r\u0131l\u0131r safra asitleri ve kolesterol ba\u011flan\u0131r. Zamanla, bu ldl d\u00fc\u015f\u00fcr\u00fcc\u00fc yol a\u00e7ar (d\u00fc\u015f\u00fck yo\u011funluklu lipidler, ya da &#8220;k\u00f6t\u00fc kolesterol&#8221;) kandan, hangi toplam kolesterol d\u00fczeylerini d\u00fc\u015f\u00fcrebilir ve kalp hastal\u0131\u011f\u0131 veya fel\u00e7 geli\u015fme riskini azaltabilir.<\/p>\n<h2 id=\"mntl-sc-block_1-0-17\">\u00c7\u00f6z\u00fcnmez Lif<\/h2>\n<p id=\"mntl-sc-block_1-0-18\">\u00c7\u00f6z\u00fcnmez lif suda \u00e7\u00f6z\u00fcnmez lif t\u00fcr\u00fcd\u00fcr. Sindirim sisteminden ge\u00e7erken, \u00e7\u00f6z\u00fcnmez lif d\u0131\u015fk\u0131ya toplu veya a\u011f\u0131rl\u0131k katar. Bir m\u00fcshil olmamas\u0131na ra\u011fmen, \u00e7\u00f6z\u00fcnmez lif kab\u0131zl\u0131k rahatlatmak ve kolon bulunan toksik at\u0131klar\u0131n zaman\u0131nda ortadan kald\u0131r\u0131lmas\u0131 n\u0131 te\u015fvik sindirim sisteminin optimal hareketlili\u011fi te\u015fvik. \u00c7\u00f6z\u00fcnmez lif de d\u0131\u015fk\u0131 yumu\u015fat\u0131r, ba\u011f\u0131rsak hareketlerinin ge\u00e7i\u015fini kolayla\u015ft\u0131ran ve zorlanma ihtiyac\u0131n\u0131 azaltarak, hemoroid \u00f6nlenmesi ve tedavisinde hem yard\u0131mc\u0131 olabilir. Bu\u011fday, \u00e7avdar, kahverengi pirin\u00e7, baklagiller ve f\u0131nd\u0131klar\u0131n yan\u0131 s\u0131ra bitki duvarlar\u0131n\u0131n h\u00fccrelerinde bulunur. Ye\u015fil, yaprakl\u0131 sebzeler, yan\u0131 s\u0131ra derileri ve en meyve ve sebze kabuklar\u0131, bitki duvarlar\u0131nda bulunan \u00e7\u00f6z\u00fcnmez lif m\u00fckemmel kaynaklar\u0131d\u0131r.<\/p>\n<p id=\"mntl-sc-block_1-0-20\">Diyet lifi de kilo kayb\u0131 ve obezite \u00f6nlenmesi nde bir rol oynar. Diyet lifi y\u00fcksek g\u0131dalar genellikle daha memnun ve tam duygu b\u0131rakmak bu yana, daha az yiyebilirsiniz, zaman i\u00e7inde kilo kayb\u0131na yol a\u00e7an. Bir\u00e7ok y\u00fcksek lifli g\u0131dalar da glisemik indeksi d\u00fc\u015f\u00fckt\u00fcr, hangi bir g\u0131da kan \u015fekeri d\u00fczeylerini etkileyecek ne kadar s\u0131rada bir \u00f6l\u00e7ektir. Bu daha az \u015feker ani sonu\u00e7lar, hangi s\u00fcrekli istek \u00f6nlemeye yard\u0131mc\u0131 olur ve do\u011fal bir i\u015ftah bast\u0131r\u0131c\u0131 olarak davran\u0131r. Buna ek olarak, y\u00fcksek lifli g\u0131dalar genellikle daha az &#8220;enerji yo\u011fun,&#8221; d\u00fc\u015f\u00fck lifli g\u0131dalar ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda g\u0131da ayn\u0131 hacim i\u00e7in daha az kalori var anlam\u0131na gelir.<\/p>\n<p id=\"mntl-sc-block_1-0-22\">Y\u00fcksek lifli diyetler de kanseri \u00f6nlemede rollerini i\u00e7in \u00e7al\u0131\u015f\u0131lm\u0131\u015ft\u0131r. Ara\u015ft\u0131rmac\u0131lar hala kolon kanseri i\u00e7in olas\u0131 bir ba\u011flant\u0131 \u00e7al\u0131\u015f\u0131rken, son \u00e7al\u0131\u015fmalar meme kanseri i\u00e7in bir ba\u011flant\u0131 bulduk. Ara\u015ft\u0131rmac\u0131lar gen\u00e7 ve gen\u00e7 yeti\u015fkin y\u0131llarda kad\u0131nlar aras\u0131nda daha y\u00fcksek bir lif al\u0131m\u0131 meme kanseri geli\u015fme riski ile ili\u015fkili oldu\u011funu bildirdin.<\/p>\n<p id=\"mntl-sc-block_1-0-24\"><a href=\"http:\/\/www.eatright.org\/\" target=\"_blank\" rel=\"noreferrer noopener\">Beslenme ve Diyetetik Akademisi<\/a>g\u00f6re , diyet lifi \u00f6nerilen g\u00fcnl\u00fck al\u0131m\u0131 ya\u015f ve cinsiyete ba\u011fl\u0131 olarak de\u011fi\u015fir &#8211; g\u00fcnde 21-38 gram aras\u0131nda de\u011fi\u015fen. Ancak, USDA Amerikal\u0131lar kurallar k\u0131sa d\u00fc\u015f\u00fcyor ve g\u00fcnde sadece yakla\u015f\u0131k 15 gram ortalama tahmin ediyor.<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<thead>\n<tr>\n<th>Beslenme ve Diyetetik Akademisi \u00d6nerilen G\u00fcnl\u00fck Diyet Lif Al\u0131m\u0131<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>Cinsiyet<\/strong><\/td>\n<td><strong>Ya\u015f \u2013 50 Ya\u015f\u0131ndan K\u00fc\u00e7\u00fckler<\/strong><\/td>\n<td><strong>Ya\u015f \u2013 50 Ya\u015f \u00dcst\u00fc<\/strong><\/td>\n<\/tr>\n<tr>\n<td>Bayan<\/td>\n<td>G\u00fcnde 25 gram<\/td>\n<td>G\u00fcnde 21 gram<\/td>\n<\/tr>\n<tr>\n<td>Erkek<\/td>\n<td>G\u00fcnde 38 gram<\/td>\n<td>G\u00fcnde 30 gram<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p id=\"mntl-sc-block_1-0-29\"><span>\u00c7o\u011fu bitki bazl\u0131 g\u0131dalar hem \u00e7\u00f6z\u00fcn\u00fcr ve \u00e7\u00f6z\u00fcnmez lif i\u00e7ermesine ra\u011fmen, beslenme etiketleri genellikle her porsiyonda bulunan toplam besin lifi miktar\u0131n\u0131 listeler ve lif tipinin miktar\u0131n\u0131 belirtir. Lif her iki t\u00fcr optimal sa\u011fl\u0131k te\u015fvik \u00f6nemli bir rol oynarken, odak toplam diyet lift\u00fcketimi g\u00fcnl\u00fck \u00f6nerilen al\u0131m\u0131 toplant\u0131 \u00fczerinde olmal\u0131d\u0131r, bir \u00e7aba diyet m\u00fcmk\u00fcn oldu\u011funca \u00e7ok say\u0131da besin lifi kaynaklar\u0131 dahil etmek.<\/span><\/p>\n<h3 id=\"mntl-sc-block-callout-heading_1-0\">Nas\u0131l Diyet Lif Al\u0131m\u0131 Art\u0131rmak i\u00e7in<\/h3>\n<ol>\n<li>\u0130lk madde olarak listelenen kepekli tah\u0131llar ile bir kahvalt\u0131 tah\u0131l se\u00e7in.<\/li>\n<li>G\u00fcnde en az be\u015f porsiyon meyve ve sebze hedefleyin \u2013 daha d\u00fc\u015f\u00fck lif i\u00e7eri\u011fine sahip taze ve konserveyi tercih edin.<\/li>\n<li>Beyaz pirin\u00e7, ekmek ve makarnay\u0131 kepekli \u00fcr\u00fcnler ve kahverengi pirin\u00e7le de\u011fi\u015ftirin.<\/li>\n<li>\u00c7orba ve salatalara b\u00f6bre\u011fi, pinto veya siyah fasulye ekleyin.<\/li>\n<li>Kurutulmu\u015f meyve ve f\u0131nd\u0131k, ya da lif eklenen granola barlar gibi aperatifler se\u00e7in.<\/li>\n<li>Yo\u011furt veya smoothies bu\u011fday kepe\u011fi veya yulaf ekleyin ve ayn\u0131 zamanda kek, kek veya kurabiye pi\u015firme.<\/li>\n<\/ol>\n<h2 id=\"mntl-sc-block_1-0-33\">Diyet Lif Al\u0131m\u0131 art\u0131r\u0131n<\/h2>\n<p id=\"mntl-sc-block_1-0-34\">\u0130\u015fte diyet lifi art\u0131rmak i\u00e7in baz\u0131 ipu\u00e7lar\u0131:<\/p>\n<ol id=\"mntl-sc-block_1-0-36\">\n<li>\u0130lk madde olarak listelenen kepekli tah\u0131llar ile bir kahvalt\u0131 tah\u0131l se\u00e7in.<\/li>\n<li>G\u00fcnde en az be\u015f porsiyon meyve ve sebze hedefleyin \u2013 daha d\u00fc\u015f\u00fck lif i\u00e7eri\u011fine sahip taze ve konserveyi tercih edin.<\/li>\n<li>Beyaz pirin\u00e7, ekmek ve makarnay\u0131 kepekli \u00fcr\u00fcnler ve kahverengi pirin\u00e7le de\u011fi\u015ftirin.<\/li>\n<li>\u00c7orba ve salatalara b\u00f6bre\u011fi, pinto veya siyah fasulye ekleyin.<\/li>\n<li>Kurutulmu\u015f meyve ve f\u0131nd\u0131k, ya da lif eklenen granola barlar gibi aperatifler se\u00e7in.<\/li>\n<li>Yo\u011furt veya smoothies bu\u011fday kepe\u011fi veya yulaf ekleyin ve ayn\u0131 zamanda kek, kek veya kurabiye pi\u015firme.<\/li>\n<\/ol>\n<p id=\"mntl-sc-block_1-0-38\">Diyet lifi art\u0131rmak i\u00e7in ba\u015fka bir yolu g\u00fcnl\u00fck ek alarak. Asl\u0131nda, s\u0131k s\u0131k bireylerin \u00e7e\u015fitli sindirim ko\u015fullar\u0131 y\u00f6netmenize yard\u0131mc\u0131 olmak i\u00e7in bir yol olarak lif takviyeleri \u00f6neririz. Ancak, takviyeleri lif, vitamin, mineral ve diyet lifi a\u00e7\u0131s\u0131ndan zengin b\u00fct\u00fcn g\u0131dalar \u00e7e\u015fitli t\u00fcketilen sa\u011fl\u0131kl\u0131 bir diyet olarak di\u011fer \u00f6nemli besin ayn\u0131 t\u00fcrleri sunmuyoruz unutmay\u0131n.<\/p>\n<p id=\"mntl-sc-block_1-0-40\">E\u011fer diyet i\u00e7in daha fazla diyet lif eklemeye ba\u015flad\u0131\u011f\u0131n\u0131zda, bol su i\u00e7meyi unutmay\u0131n. Uzmanlar art\u0131k bireylerin her g\u00fcn su ons yar\u0131s\u0131 e\u015fde\u011fer i\u00e7mek \u00f6neririz. \u00d6rne\u011fin, bu 150 lbs a\u011f\u0131rl\u0131\u011f\u0131nda bir bireyin g\u00fcnde 75 ons su i\u00e7mesi gerekti\u011fi anlam\u0131na gelir. \u00d6nerilen su al\u0131m\u0131 toplant\u0131 sindirim sistemi ile seyahat olarak diyet lif en iyi \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olacakt\u0131r. Ayr\u0131ca, yava\u015f yava\u015f \u00e7ok fazla lif \u00e7ok h\u0131zl\u0131 eklendi\u011finde yayg\u0131n olabilir kramp, \u015fi\u015fkinlik veya gaz, \u00f6nlemek i\u00e7in g\u00fcnl\u00fck lif al\u0131m\u0131n\u0131 art\u0131rmak i\u00e7in en iyi olabilece\u011fini unutmay\u0131n.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Hastalar her zaman onlar\u0131n kab\u0131zl\u0131k veya ishal ile yard\u0131mc\u0131 olmak i\u00e7in daha fazla lif almak gerekti\u011fini sormak, ama birka\u00e7 ki\u015fi [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":3692,"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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