{"id":4395,"date":"2023-12-21T13:03:19","date_gmt":"2023-12-21T13:03:19","guid":{"rendered":"https:\/\/fitolympia.com\/?p=4395"},"modified":"2023-12-21T13:03:38","modified_gmt":"2023-12-21T13:03:38","slug":"good-fats-versus-bad-fats","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/good-fats-versus-bad-fats\/","title":{"rendered":"\u0130YI YA\u011eLAR KAR\u015eI K\u00d6T\u00dc YA\u011eLAR"},"content":{"rendered":"<\/p>\n<h2 id=\"discover-the-health-benefits-of-good-fats\">\u0130yi Ya\u011flar Sa\u011fl\u0131k Faydalar\u0131 ke\u015ffedin<\/h2>\n<p><strong>Biz ya\u011f<\/strong>d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcm\u00fczde, biz peynir ve ya\u011f ile kapl\u0131 patates k\u0131zartmas\u0131 ile bir burger hayal &#8230; Ama sa\u011fl\u0131kl\u0131 ya\u011flar da\u00a0<strong>var!<\/strong>\u00a0Ya\u011f protein ve karbonhidrat ile birlikte bir makrobesindir.<\/p>\n<p><strong>Trans ya\u011flar<\/strong>\u00a0ve\u00a0<strong>doymu\u015f ya\u011flar<\/strong>\u00a0&#8216;k\u00f6t\u00fc ya\u011flar&#8217;, ve doymam\u0131\u015f ya\u011flar (\u00c7oklu doymam\u0131\u015f, tekli doymam\u0131\u015f, ekstrem.) &#8216;iyi ya\u011flar&#8217;d\u0131r.<br \/>Baz\u0131\u00a0<strong>doymam\u0131\u015f ya\u011flar esast\u0131r,<\/strong>\u00a0bu da v\u00fccudumuzun bunlar\u0131 kendi ba\u015f\u0131na yapamayaca\u011f\u0131 anlam\u0131na gelir, bu y\u00fczden sa\u011fl\u0131kl\u0131 kalmak i\u00e7in onlar\u0131 t\u00fcketmek gerekir.<\/p>\n<p><strong>E\u011fer s\u0131cakl\u0131k d\u00fczenleme<\/strong>gibi bir\u00e7ok \u00f6nemli v\u00fccut fonksiyonlar\u0131 i\u00e7in ya\u011flar gerekir, cildinizin sa\u011fl\u0131\u011f\u0131, sa\u00e7 ve t\u0131rnaklar, v\u00fccut i\u00e7in enerji &#8230; liste uzay\u0131yor. T\u00fcketti\u011fimiz yiyeceklerin \u00e7o\u011fu ya\u011f i\u00e7erir.<\/p>\n<p>Daha\u00a0<strong>iyi ya\u011flar yeme bir\u00e7ok sa\u011fl\u0131k yararlar\u0131 vard\u0131r.<\/strong>\u00a0Bu makalede, iyi ve k\u00f6t\u00fc ya\u011flar aras\u0131ndaki farklar\u0131 a\u00e7\u0131klayaca\u011f\u0131z:<\/p>\n<h4 id=\"bad-fats\">K\u00f6t\u00fc ya\u011flar<\/h4>\n<ul>\n<li><span><strong>Doymu\u015f ya\u011flar<\/strong>\u00a0Doymu\u015f ya\u011flar\u0131n hepsi e\u015fit derecede k\u00f6t\u00fc de\u011fildir. Ama bunlar\u00a0<strong>m\u00fcmk\u00fcn oldu\u011funda ka\u00e7\u0131nman\u0131z<\/strong>gereken g\u0131dalar:<\/span>\n<ul>\n<li>Tereya\u011f\u0131<\/li>\n<li>Y\u00fcksek Ya\u011fl\u0131 Peynir<\/li>\n<li>Y\u00fcksek ya\u011fl\u0131 etler (kuzu, s\u0131\u011f\u0131r eti, domuz eti)<\/li>\n<\/ul>\n<\/li>\n<li><span><strong>Trans ya\u011flar<\/strong>\u00a0Bu ya\u011flar esas olarak k\u0131zarm\u0131\u015f g\u0131dalar ve paketlenmi\u015f pi\u015fmi\u015f \u00fcr\u00fcnler, gibi sunar:<\/span>\n<ul>\n<li>Unlu mamuller<\/li>\n<li>K\u0131zarm\u0131\u015f g\u0131da<\/li>\n<li>Kremave Margarin<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h4 id=\"good-fats\">\u0130yi ya\u011flar<\/h4>\n<ul>\n<li><span><strong>Tekli doymam\u0131\u015f ya\u011flar<\/strong>\u00a0Tekli doymam\u0131\u015f ya\u011flar\u00a0<strong>k\u00f6t\u00fc ya\u011flar\u0131n yerine<\/strong>m\u00fcmk\u00fcn oldu\u011funca kullan\u0131lmal\u0131d\u0131r. Gibi g\u0131dalarda tekli doymam\u0131\u015f ya\u011flar bulabilirsiniz:<\/span>\n<ul>\n<li>Zeytinya\u011f\u0131<\/li>\n<li>F\u0131st\u0131k ezmesi<\/li>\n<li>Avokado<\/li>\n<\/ul>\n<\/li>\n<li><span><strong>\u00c7oklu doymam\u0131\u015f ya\u011flar<\/strong>\u00a0Kalp\u00a0<strong>sa\u011fl\u0131\u011f\u0131na<\/strong>\u00a0faydal\u0131 d\u0131r.\u00a0<strong>Tekli doymam\u0131\u015f ya\u011flar<\/strong>gibi, onlar da doymu\u015f ya\u011flar ve trans ya\u011flar i\u00e7in b\u00fcy\u00fck bir yedek vard\u0131r:<\/span>\n<ul>\n<li>M\u0131s\u0131r ya\u011f\u0131<\/li>\n<li>Ceviz<\/li>\n<li>Ya\u011fl\u0131 bal\u0131k (ton bal\u0131\u011f\u0131, somon, sardalya &#8230;)<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Payla\u015f\u0131n<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"Nuts contain healthy fats along with protein and fibre\" src=\"https:\/\/cdn.gymaholic.co\/articles\/nutrition\/3-fats\/nuts.jpg\" alt=\"Several types of nuts\" \/><\/figure>\n<h3 id=\"reduce-bad-fats-in-your-diet\">Diyet K\u00f6t\u00fc Ya\u011flar azalt\u0131n<\/h3>\n<p>Fitness\u00a0<strong>hedeflerinize<\/strong>\u00a0ula\u015fmak ve\u00a0<strong>daha iyi<\/strong>bir sa\u011fl\u0131k elde etmek i\u00e7in, trans ya\u011f ve doymu\u015f\u00a0<strong>ya\u011f<\/strong>t\u00fcketiminizi azaltmak gerekir. Bu g\u00f6revi ba\u015farmak i\u00e7in, diyet k\u00f6t\u00fc ya\u011flar ortadan kald\u0131rabilirsiniz b\u00f6ylece g\u0131da etiketleri kontrol etmek zorunda kalacak.<br \/>Burada ama\u00e7 t\u00fcm ya\u011flar\u0131 kesmek i\u00e7in de\u011fil, ** tekli doymam\u0131\u015f ya\u011flar ve \u00e7oklu doymam\u0131\u015f ya\u011flar ** ile k\u00f6t\u00fc ya\u011flar de\u011fi\u015ftirin.<\/p>\n<ul>\n<li><strong>K\u00f6t\u00fc ya\u011flar<\/strong>\n<ul>\n<li>Tereya\u011f\u0131<\/li>\n<li>Yumurta (iyi ve k\u00f6t\u00fc ya\u011flar)<\/li>\n<li>Tam s\u00fct<\/li>\n<li>Peynir<\/li>\n<\/ul>\n<\/li>\n<li><strong>\u0130yi ya\u011flar alternatif<\/strong>\n<ul>\n<li>Zeytinya\u011f\u0131<\/li>\n<li>Yumurta ak\u0131<\/li>\n<li>Ya\u011fs\u0131z s\u00fct<\/li>\n<li>Az ya\u011fl\u0131 peynir<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3 id=\"add-more-good-fats-in-your-diet\">Diyet Daha \u0130yi Ya\u011flar Ekle<\/h3>\n<p>K\u00f6t\u00fc ya\u011fyemekten nas\u0131l ka\u00e7\u0131n\u0131labilece\u011finiz hakk\u0131nda \u00e7ok \u015fey\u00a0<strong>\u00f6\u011frendiniz.<\/strong>\u00a0\u015eimdi daha sa\u011fl\u0131kl\u0131 olman\u0131za yard\u0131mc\u0131 olacak baz\u0131 ipu\u00e7lar\u0131n\u0131 ke\u015ffedelim:<\/p>\n<ul>\n<li><strong>Go f\u0131nd\u0131k<\/strong>: Diyet f\u0131nd\u0131k\u00a0<strong>ve<\/strong>\u00a0tohum ekleyin. Onlar\u00a0<strong>iyi ya\u011f<\/strong>\u00a0i\u00e7erir ve genellikle\u00a0<strong>protein<\/strong>\u00a0ve\u00a0<strong>lif<\/strong>a\u00e7\u0131s\u0131ndan zengindir.<\/li>\n<\/ul>\n<ul>\n<li><strong>Zeytinya\u011f\u0131 ile pi\u015firin<\/strong>: Tereya\u011f\u0131n\u0131z\u0131 ve ay\u00e7i\u00e7ek ya\u011f\u0131n\u0131z\u0131\u00a0<strong>zeytinya\u011f\u0131<\/strong>ile de\u011fi\u015ftirin. Orta ate\u015fte sobaya pi\u015firmek ve sos i\u00e7in zeytinya\u011f\u0131 kullan\u0131n. Y\u00fcksek \u0131s\u0131da pi\u015firiyorsan\u0131z\u00a0<strong>kanola ya\u011f\u0131<\/strong>\u00a0kullan\u0131n.<\/li>\n<\/ul>\n<ul>\n<li><strong>Daha fazla avokado t\u00fcketin:<\/strong>Herkes\u00a0<strong>avokado<\/strong>\u00a0seviyor! Onlar lezzetli ve h\u0131zl\u0131 bir \u015fekilde midenizi doldurun, onlar\u0131 t\u00fcketmek: salata, sandvi\u00e7 veya inan\u0131lmaz bir ev yap\u0131m\u0131 burritos.<\/li>\n<\/ul>\n<h3 id=\"dont-forget-the-omega-3-fatty-acids\">Omega-3 Ya\u011f Asitleri Unutmay\u0131n<\/h3>\n<p>Omega-3 ya\u011f asitleri doymam\u0131\u015f ya\u011f asitleri t\u00fcrleri\u015funlard\u0131r:<\/p>\n<ul>\n<li>Eikosapentaenic asit<strong>(EPA<\/strong>) ve dokosaheksanoik asit (<strong>DHA<\/strong>) bal\u0131kbulunur.<\/li>\n<\/ul>\n<ul>\n<li>Alfa-linolenik asit<strong>(ALA<\/strong>) bitkilerde bulunur<\/li>\n<\/ul>\n<p>V\u00fccut bunlar\u0131 \u00fcretemez, bu y\u00fczden\u00a0<strong>esansiyel ya\u011f asitleri<\/strong>denir.<br \/>\u0130\u015fte v\u00fccudunuz i\u00e7in baz\u0131\u00a0<strong>Omega-3 faydalar\u0131<\/strong>\u00a0\u015funlard\u0131r:<\/p>\n<ul>\n<li>D\u00fc\u015f\u00fck kan bas\u0131nc\u0131<\/li>\n<\/ul>\n<ul>\n<li>Kalp hastal\u0131klar\u0131 riskini azaltmak<\/li>\n<\/ul>\n<ul>\n<li><strong>Kolesterol d\u00fczeylerini<\/strong>\u00a0art\u0131rmak<\/li>\n<\/ul>\n<ul>\n<li>Haf\u0131za kayb\u0131na kar\u015f\u0131 koruyun ve\u00a0<strong>ruh sa\u011fl\u0131\u011f\u0131n\u0131 geli\u015ftirmek<\/strong><\/li>\n<\/ul>\n<ul>\n<li>Eklem ve kemik sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirmek<\/li>\n<\/ul>\n<p><strong>Omega-3 faydalar\u0131<\/strong>\u00a0listesi uzun ve biz s\u00fcrekli yeni avantajlar \u00f6\u011freniyoruz.<br \/>Daha \u00f6nce de belirtti\u011fimiz gibi, bu\u00a0<strong>omegalar esast\u0131r,<\/strong>\u00a0bu da v\u00fccudun bunlar\u0131 \u00fcretemez oldu\u011fu anlam\u0131na gelir. Bu\u00a0<strong>omega-3<\/strong>\u00a0i\u00e7eren g\u0131da t\u00fcketmek ve bu gereksinimleri kar\u015f\u0131lamak i\u00e7in bal\u0131k ya\u011f\u0131 takviyeleri almak \u00f6nemlidir. Payla\u015f\u0131n<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"Eggs provide healthy fats and provide many nutrients.\" src=\"https:\/\/cdn.gymaholic.co\/articles\/nutrition\/3-fats\/eggs.jpg\" alt=\"Eggs\" \/><\/figure>\n<h3 id=\"impacts-of-fats-on-cholesterol\">Kolesterol \u00dczerinde Ya\u011f Lar\u0131n Etkileri<\/h3>\n<p><strong>Kolesterol<\/strong>\u00a0v\u00fccudunuzun d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 gereken bir maddedir. Ancak, kolesterol \u00e7ok fazla olmas\u0131 sa\u011fl\u0131\u011f\u0131n\u0131z \u00fczerinde olumsuz bir etkiye sahip olabilir.<br \/>Kolesterol iki t\u00fcr\u00fc vard\u0131r:<\/p>\n<ul>\n<li><strong>LDL kolesterol:<\/strong>\u00a0k\u00f6t\u00fc kolesterol olarak kabul edilir. Ama\u00e7 LDL seviyelerini d\u00fc\u015f\u00fck tutmakt\u0131r.<\/li>\n<\/ul>\n<ul>\n<li><strong>HDL kolesterol:<\/strong>\u00a0<strong>iyi kolesterol,<\/strong>\u00a0hangi kan dola\u015f\u0131m\u0131ndan LDL kald\u0131r\u0131r ve\u00a0<strong>kalp ko\u015fullar\u0131 ve hastal\u0131k riskini azalt\u0131r.<\/strong><\/li>\n<\/ul>\n<p>Ara\u015ft\u0131rmalar, kan\u00a0<strong>kolesterol d\u00fczeyleri<\/strong>\u00a0t\u00fcketmek ya\u011f t\u00fcrleri etkilendi\u011fini g\u00f6stermi\u015ftir.<\/p>\n<h3 id=\"in-conclusion\">Sonu\u00e7 olarak<\/h3>\n<p>\u015eimdi iyi ya\u011flar ve k\u00f6t\u00fc ya\u011flar aras\u0131ndaki\u00a0<strong>farklar\u0131<\/strong>anlamak, ne \u00f6\u011frendim \u00f6zetleyelim:<\/p>\n<ul>\n<li><strong>Ya\u011f sa\u011fl\u0131kl\u0131 bir v\u00fccut i\u00e7in gereklidir<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Daha az trans ya\u011f ve doymu\u015f ya\u011f (k\u00f6t\u00fc ya\u011flar) t\u00fcketin<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Daha fazla tekli doymam\u0131\u015f ya\u011f ve \u00e7oklu doymam\u0131\u015f ya\u011f (iyi ya\u011flar) t\u00fcketin<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Yemek yiyin ve temel omega-3&#8217;ler a\u00e7\u0131s\u0131ndan zengin takviyeleri almak<\/strong><\/li>\n<\/ul>\n<ul>\n<li><strong>Kolesterol\u00fc d\u00fc\u015f\u00fcrmek i\u00e7in sa\u011fl\u0131kl\u0131 ya\u011flar yemelisiniz.<\/strong><\/li>\n<\/ul>\n<p>Sa\u011fl\u0131kl\u0131 yeni mutlu!<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0130yi Ya\u011flar Sa\u011fl\u0131k Faydalar\u0131 ke\u015ffedin Biz ya\u011fd\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcm\u00fczde, biz peynir ve ya\u011f ile kapl\u0131 patates k\u0131zartmas\u0131 ile bir burger hayal &#8230; [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4405,"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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