{"id":6314,"date":"2024-04-02T00:00:59","date_gmt":"2024-04-02T00:00:59","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6314"},"modified":"2024-04-02T16:28:44","modified_gmt":"2024-04-02T16:28:44","slug":"are-whole-grains-good-for-you","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/are-whole-grains-good-for-you\/","title":{"rendered":"KEPEKLI TAHILLAR SENIN I\u00c7IN IYI MI?"},"content":{"rendered":"<\/p>\n<p>D\u00fc\u015f\u00fck karbonhidratl\u0131 diyetlerin pop\u00fclaritesi artm\u0131\u015ft\u0131r, ancak sa\u011fl\u0131kl\u0131 bir kalp i\u00e7in yemek yemenin bir\u00e7ok yolu vard\u0131r. En son kan\u0131tlar\u0131 incelememiz, en \u00f6nemli \u015feyin karbonhidrat kalitesi oldu\u011funu g\u00f6steriyor.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" title=\"Are whole grains good for you?\" src=\"https:\/\/i.pinimg.com\/originals\/fe\/2d\/1d\/fe2d1dbf897cec777132cc6d1787789f.jpg\" alt=\"Whole grains in bowls on a table\" \/><\/figure>\n<p><q>Kepekli tah\u0131llar, bol miktarda sebze ve meyvenin yan\u0131 s\u0131ra rafine tah\u0131llar\u0131n yerine en iyi \u015fekilde yenir.<\/q><\/p>\n<h3>Sa\u011flam kepekli tah\u0131llar nedir?<\/h3>\n<p>Bozulmam\u0131\u015f kepekli tah\u0131llar rengarenktir ve yulaf, arpa ve kahverengi pirin\u00e7 gibi do\u011fada nas\u0131l bulundu\u011funa yak\u0131nd\u0131r. Kalplerimiz i\u00e7in iyi olan lif, vitaminler, mineraller ve antioksidanlar dahil olmak \u00fczere \u00e7ok \u00e7e\u015fitli besinler i\u00e7erirler.<\/p>\n<h5>\u00c7o\u011fu yemek i\u00e7in bozulmam\u0131\u015f kepekli tah\u0131l \u00f6rnekleri:<\/h5>\n<ul>\n<li>B\u00fct\u00fcn yulaf<\/li>\n<li>Kahverengi pirin\u00e7<\/li>\n<li>Arpa<\/li>\n<li>Bulgar (k\u0131r\u0131k bu\u011fday)<\/li>\n<li>Quinoa<\/li>\n<li>Dar\u0131<\/li>\n<li>Karabu\u011fday.<\/li>\n<\/ul>\n<h3>Rafine tah\u0131llar nedir?<\/h3>\n<p>Rafine tah\u0131llar i\u015flenmi\u015f tam tah\u0131llard\u0131r ve beyaz ekmek, makarna ve kraker gibi do\u011fada bulunduklar\u0131 gibi \u00e7ok daha azd\u0131r. Daha az besin ve daha az lif i\u00e7erirler ve genellikle ilave \u015feker, doymu\u015f ya\u011f ve sodyum i\u00e7erirler.<\/p>\n<h5>Rafine tah\u0131l \u00f6rnekleri &#8211; bunlardan en az yiyin<\/h5>\n<ul>\n<li>Beyaz ekmek, rulo, sarma, yass\u0131 ekmek vb.<\/li>\n<li>Kraker veya gevrek ekmek<\/li>\n<li>Beyaz pirin\u00e7, makarna, kuskus<\/li>\n<li>Kabar\u0131k pirin\u00e7 gevrekleri ve di\u011fer d\u00fc\u015f\u00fck lifli tah\u0131llar<\/li>\n<li>Beyaz un (ve simit, pikelet, kek, bisk\u00fcvi, \u00e7\u00f6rek gibi \u00fcr\u00fcnler).<\/li>\n<\/ul>\n<h3>Tam tah\u0131ll\u0131 \u00fcr\u00fcnler nelerdir?<\/h3>\n<p>Tam tah\u0131ll\u0131 \u00fcr\u00fcnler baz\u0131 i\u015flemelerden ge\u00e7mi\u015ftir, ancak tam tah\u0131ll\u0131 ekmek ve kepekli un gibi besinsel faydalar\u0131n \u00e7o\u011fu hala devam etmektedir.<\/p>\n<h5>Tam tah\u0131ll\u0131 \u00fcr\u00fcnlere \u00f6rnekler<\/h5>\n<ul>\n<li>Kepekli ve kar\u0131\u015f\u0131k taneli ekmekler, rulolar, sarmalar<\/li>\n<li>Tam tah\u0131ll\u0131 krakerler, gevrek ekmek ve yulaf kekleri<\/li>\n<li>Kepekli makarna<\/li>\n<li>M\u00fcsli<\/li>\n<li>Tam bu\u011fday bisk\u00fcvi<\/li>\n<li>Kepek gevrekleri<\/li>\n<li>Bu\u011fday kepe\u011fi, bu\u011fday tohumu<\/li>\n<li>Unlar (yani kepekli).<\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.heartfoundation.org.nz\/media\/images\/nutrition\/general-images\/anatomy-of-a-grain_737_438.png\" alt=\"Anatomy of a grain\" \/><\/figure>\n<h3>Kepekli tah\u0131llar kalbime iyi mi?<\/h3>\n<p>&#8216;Tam tah\u0131llar ve kalp&#8217; incelememizden elde edilen bulgulara dayanarak, tam tah\u0131ll\u0131 yiyecekler yemek kalp hastal\u0131\u011f\u0131 riskinizi% 30&#8217;a kadar azaltabilir.<\/p>\n<p>Kalp sa\u011fl\u0131\u011f\u0131na sahip bir diyetin bir par\u00e7as\u0131 olarak yenildi\u011finde, kepekli tah\u0131llar \u015funlar\u0131 yapmaya yard\u0131mc\u0131 olabilir:<\/p>\n<ul>\n<li>kolesterol\u00fc azaltmak (toplam ve d\u00fc\u015f\u00fck yo\u011funluklu lipoprotein)<\/li>\n<li>kan bas\u0131nc\u0131n\u0131n d\u00fc\u015f\u00fcr\u00fclmesi<\/li>\n<li>a\u011f\u0131rl\u0131\u011f\u0131 azaltmak<\/li>\n<li>tip 2 diyabet geli\u015fme riskini% 32&#8217;ye kadar d\u00fc\u015f\u00fcr\u00fcr.<\/li>\n<\/ul>\n<p>Kepekli tah\u0131llar, kolesterollerini d\u00fc\u015f\u00fcrmesi veya kan \u015fekeri seviyelerini kontrol etmesi gereken insanlar i\u00e7in en yararl\u0131 olabilir.<\/p>\n<p>Ortalama olarak, g\u00fcnde \u00fc\u00e7 porsiyon tam tah\u0131l kalbinizin sa\u011fl\u0131kl\u0131 kalmas\u0131na yard\u0131mc\u0131 olabilir ve bundan daha fazla yemek kalbiniz i\u00e7in daha da iyi olabilir.<\/p>\n<h3>Nas\u0131l daha fazla kepekli tah\u0131l yiyebilirim?<\/h3>\n<h3>T\u00fcm kepekli tah\u0131llar sa\u011fl\u0131kl\u0131 m\u0131?<\/h3>\n<p>T\u00fcm kepekli tah\u0131llar e\u015fit de\u011fildir, do\u011fal lif yap\u0131s\u0131 bozulmam\u0131\u015f, renneksiz tah\u0131llar v\u00fccudumuz i\u00e7in en iyisidir. Yeni Zelanda&#8217;da, tam tah\u0131llar\u0131m\u0131z\u0131n \u00e7o\u011funu ekmek ve kahvalt\u0131l\u0131k tah\u0131llardan al\u0131yoruz, bu y\u00fczden bu yiyecekleri se\u00e7erken sa\u011flam tam tah\u0131llar aramak \u00f6nemlidir.<\/p>\n<p>Rafine tah\u0131llar ve kraker ve kahvalt\u0131l\u0131k gevrekler gibi baz\u0131 tam tah\u0131ll\u0131 \u00fcr\u00fcnlere \u015feker, tuz ve doymu\u015f ya\u011f eklenebilir, b\u00f6ylece \u00fcr\u00fcn orijinal tah\u0131la ne kadar yak\u0131nsa o kadar iyidir.<\/p>\n<h3>D\u00fc\u015f\u00fck karbonhidratl\u0131 bir diyet izlemeli miyim?<\/h3>\n<p>D\u00fc\u015f\u00fck karbonhidratl\u0131 diyetlerin pop\u00fclaritesi artm\u0131\u015ft\u0131r. Bu diyetlerdeki insanlar genellikle i\u015flenmi\u015f yiyecekler, \u015feker, rafine tah\u0131llar ve ni\u015fastal\u0131 yiyecekler (ekmek, makarna, pirin\u00e7 ve patates gibi) yemezler. Baklagilleri (nohut ve mercimek gibi) ve baz\u0131 meyveleri de yiymeyebilirler.<\/p>\n<p>Sa\u011fl\u0131kl\u0131 bir kalp i\u00e7in karbonhidrat yemek de dahil olmak \u00fczere bir\u00e7ok yemek yolu vard\u0131r. En \u00f6nemlisi karbonhidrat ve besin kaynaklar\u0131n\u0131n kalitesidir. Tam tah\u0131llar, meyve, ni\u015fastal\u0131 sebzeler (patates ve taro gibi) ve baklagiller (nohut ve mercimek gibi), karbonhidrat i\u00e7eri\u011finden ba\u011f\u0131ms\u0131z olarak, hepsi kalp sa\u011fl\u0131\u011f\u0131 diyetinin bir par\u00e7as\u0131 olabilir.<\/p>\n<p>\u00c7o\u011fumuz beyaz ekmek, bisk\u00fcvi ve beyaz makarna gibi daha az rafine ve i\u015flenmi\u015f yiyecekler yemek ve daha fazla sebze yemek daha iyi olurdu.<\/p>\n<h3>Kalp Vakf\u0131 ne \u00f6neriyor?<\/h3>\n<p>Kalp Vakf\u0131, kalp hastal\u0131\u011f\u0131 riski olanlar da dahil olmak \u00fczere Yeni Zelanda&#8217;daki t\u00fcm insanlar\u0131n rafine tah\u0131llar\u0131 kepekli tah\u0131llar ve y\u00fcksek lifli tam tah\u0131l \u00fcr\u00fcnleriyle de\u011fi\u015ftirmelerini \u00f6nerir.<\/p>\n<ol>\n<li>M\u00fcmk\u00fcn oldu\u011funda, do\u011fada nas\u0131l bulunduklar\u0131na yak\u0131n olan bozulmam\u0131\u015f kepekli tah\u0131llar\u0131 se\u00e7in.<\/li>\n<li>Tah\u0131l yemeyi se\u00e7erseniz, rafine tah\u0131llardan kepekli tah\u0131llara veya y\u00fcksek lifli tam tah\u0131l \u00fcr\u00fcnlerine kadar basit, uygun fiyatl\u0131 takaslara odaklan\u0131n.<\/li>\n<li><span>Sa\u011fl\u0131kl\u0131 bir kalp i\u00e7in g\u00fcnde\u00a0<strong>en az \u00fc\u00e7 porsiyon<\/strong>\u00a0tam tah\u0131ll\u0131 g\u0131da hedefleyin.<\/span><br \/>\u00a0<\/li>\n<\/ol>\n<h5>Yeti\u015fkin porsiyon boyutu \u00f6rnekleri:<\/h5>\n<ul>\n<li>1\/2 bardak pi\u015fmi\u015f yulaf lapas\u0131<\/li>\n<li>1\/3 bardak do\u011fal m\u00fcsli<\/li>\n<li>1\/3 bardak kahverengi pirin\u00e7 (pi\u015fmi\u015f)<\/li>\n<li>2 tam bu\u011fday bisk\u00fcvisi<\/li>\n<li>3 kepekli gevrek ekmek<\/li>\n<li>1 dilim tam tah\u0131ll\u0131 ekmek<\/li>\n<li><span>1\/2 tam tah\u0131ll\u0131 ekmek rulosu.<\/span><br \/>\u00a0<\/li>\n<\/ul>\n<p>Miktara veya porsiyon boyutlar\u0131na tak\u0131lmak yerine tam tah\u0131ll\u0131 yiyeceklerin kalitesine odaklan\u0131n. Yemekler tam tah\u0131llar, bol sebze (taba\u011f\u0131n yar\u0131s\u0131), baklagiller, f\u0131nd\u0131k, tohumlar, ya\u011fl\u0131 bal\u0131klar ve az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri etraf\u0131nda dayan\u0131yorsa, besinler kendilerine bakacakt\u0131r.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00fc\u015f\u00fck karbonhidratl\u0131 diyetlerin pop\u00fclaritesi artm\u0131\u015ft\u0131r, ancak sa\u011fl\u0131kl\u0131 bir kalp i\u00e7in yemek yemenin bir\u00e7ok yolu vard\u0131r. En son kan\u0131tlar\u0131 incelememiz, en [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6315,"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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