{"id":6324,"date":"2024-05-19T00:00:46","date_gmt":"2024-05-19T00:00:46","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6324"},"modified":"2024-05-19T14:58:43","modified_gmt":"2024-05-19T14:58:43","slug":"7-scientific-health-benefits-of-oatmeal","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/7-scientific-health-benefits-of-oatmeal\/","title":{"rendered":"YULAF EZMESININ 7 BILIMSEL SA\u011eLIK FAYDASI"},"content":{"rendered":"<\/p>\n<p>Bu kolay kahvalt\u0131dan tek bir kasenin kolesterol\u00fcn\u00fcz\u00fc d\u00fc\u015f\u00fcrmeye, kilo kayb\u0131n\u0131 te\u015fvik etmeye ve ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 sa\u011fl\u0131kl\u0131 tutmaya yard\u0131mc\u0131 olabilece\u011fini kim bilebilirdi ki?<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.brit.co\/media-library\/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMTY0NzAwNC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0NTA4NDg0NH0.LCDZh6Np7-QLyHoV6I1EH5ukw5PcYVkdkrDCi5dtX0s\/image.jpg?width=600\" alt=\"\" \/><\/figure>\n<p>Mevsim meyvelerini yulaf ezmesinize at\u0131n, kasenize renk ve besin eklemenin harika bir yoludur.<\/p>\n<p>Yulaf ezmesi \u00e7ok masum g\u00f6r\u00fcn\u00fcyor, ama asl\u0131nda daha kutupla\u015ft\u0131r\u0131c\u0131 kahvalt\u0131lardan biri. Bir yandan, kuru \u00fcz\u00fcm serpilmi\u015f bu ilgisiz, yap\u0131\u015fkan d\u00fcz \u00e7amur olarak \u00fcn kazand\u0131. \u00d6te yandan, sosyal medya yulaf ezmesini salyal\u0131 bir \u015fey olarak y\u00fckseltti, g\u00fczel soslarla y\u00fckseklere y\u0131\u011f\u0131ld\u0131. (Hemen Instagram&#8217;da #oatmeal aray\u0131n.)<\/p>\n<p>Yulaf ezmesi tak\u0131m\u0131na gitmediysen, bir \u015fans daha vermenin zaman\u0131 geldi. Yulaf ezmesi, karma\u015f\u0131k karbonhidratlar (lif dahil), vitaminler ve minerallerle dolu sa\u011fl\u0131kl\u0131 bir kahvalt\u0131d\u0131r ve f\u0131nd\u0131k, tohum ve meyve gibi besleyici soslar i\u00e7in m\u00fckemmel bir ara\u00e7 olabilir, diyor Seattle merkezli kay\u0131tl\u0131 diyetisyen diyetisyen Ginger Hultin, Beslenme ve Diyetetik Akademisi s\u00f6zc\u00fcs\u00fc ve\u00a0<a href=\"http:\/\/www.champagnenutrition.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Champagne Nutrition&#8217;\u0131n<\/a>sahibi .<\/p>\n<p>Dahas\u0131, yulaf do\u011fal olarak\u00a0<a href=\"https:\/\/www.everydayhealth.com\/diet-nutrition\/gluten-free-diet\/\">gl\u00fctensizdir,<\/a>bu da onlar\u0131 belirli diyet ihtiya\u00e7lar\u0131 olan insanlar (\u00e7\u00f6lyak hastal\u0131\u011f\u0131 olanlar gibi) i\u00e7in iyi bir karbonhidrat kayna\u011f\u0131 haline getirir, diyor Hultin. (Baz\u0131 yulaflar\u00a0<a href=\"https:\/\/www.quakeroats.com\/products\/hot-cereals\/gluten-free-oatmeal#:~:text=Oats%20are%20naturally%20gluten%20free,gluten%20allergies%20sometimes%20avoid%20oatmeal.\" target=\"_blank\" rel=\"noreferrer noopener\">hala gl\u00fcten izleri i\u00e7erebilir, ancak,<\/a>bu y\u00fczden her zaman sat\u0131n ald\u0131\u011f\u0131n\u0131z\u0131 markay\u0131 kontrol edin.)<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.pinimg.com\/originals\/b4\/2e\/ab\/b42eab013c38b60654e0af4e1c17b77d.jpg\" alt=\"\" \/><\/figure>\n<p>Dikkat etmen gereken bir di\u011fer \u015fey de yedi\u011finiz yulaf t\u00fcr\u00fcd\u00fcr. En sa\u011fl\u0131kl\u0131 faydalar i\u00e7in, anl\u0131k veya h\u0131zl\u0131 yulaf yerine \u00e7elik kesim, eski moda veya haddelenmi\u015f yulaf tercih edin. Bunun nedeni, ikincisinin lif bak\u0131m\u0131ndan nispeten daha d\u00fc\u015f\u00fck olmas\u0131d\u0131r, diyor Hultin.<\/p>\n<p>Bir dahaki sefere kahvalt\u0131y\u0131 planlarken ve yulaf ezmesini d\u00fc\u015f\u00fcn\u00fcrken, bu yedi potansiyel olas\u0131l\u0131\u011f\u0131 akl\u0131n\u0131zda bulundurun.<\/p>\n<h2>1.\u00a0<strong>Yulaf Ezmesi Y\u0131ld\u0131z Bir Lif Kayna\u011f\u0131 Sa\u011flar<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/idealnutrition.com.au\/wp-content\/uploads\/2017\/07\/Fibre-e1500163061473.jpg\" alt=\"\" \/><\/figure>\n<p>Bir kase yulaf, g\u00fcnde \u00f6nerilen miktarda lif t\u00fcketmenize yard\u0131mc\u0131 olabilir. Ulusal Bilimler, M\u00fchendislik ve T\u0131p Akademileri&#8217;ne g\u00f6re, 50 ya\u015f\u0131n alt\u0131ndaki erkeklerin g\u00fcnde en az 38 gram (g) hedeflemesi gerekirken, 50 ya\u015f\u0131n alt\u0131ndaki kad\u0131nlar\u0131n g\u00fcnde 25 g veya daha fazla yemesi gerekirken, \u00e7o\u011fu Amerikal\u0131 bunun sadece yar\u0131s\u0131n\u0131 yiyor olsa da,\u00a0<a href=\"https:\/\/foodinsight.org\/fiber-fact-sheet\/\" target=\"_blank\" rel=\"noreferrer noopener\">Uluslararas\u0131 G\u0131da Bilgi Konseyi Vakf\u0131&#8217;na<\/a>dikkat \u00e7ekiyor. Fincan ba\u015f\u0131na 4 g lif ile, pi\u015fmi\u015f yulaf ezmesi, bu besinin g\u00fcnl\u00fck de\u011ferinin (DV) yakla\u015f\u0131k y\u00fczde 14&#8217;\u00fcni kaplar, bu da ONU IYI bir kaynak haline\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/785462\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">getirir, ABD Tar\u0131m Bakanl\u0131\u011f\u0131&#8217;na<\/a>g\u00f6re . Tam tah\u0131llar ve di\u011fer besin kaynaklar\u0131 bak\u0131m\u0131ndan zengin bir diyet yemenin kardiyovask\u00fcler hastal\u0131klara, tip 2 diyabete ve\u00a0<a href=\"https:\/\/www.everydayhealth.com\/breast-cancer\/guide\/\">meme<\/a>,\u00a0<a href=\"https:\/\/www.everydayhealth.com\/colon-cancer\/\">kolon ve rektum kanserlerine<\/a>kar\u015f\u0131 koruyucu oldu\u011fu g\u00f6sterilmi\u015ftir\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30638909\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u015eubat 2019&#8217;da yay\u0131nlanan\u00a0<\/a>bir \u00e7al\u0131\u015fmaya g\u00f6re Lancet.<\/p>\n<h2>2.\u00a0<strong>Yulaf Ezmesi Besleyici Soslar \u0130\u00e7in Bo\u015f Bir Tuvaldir<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.theworktop.com\/wp-content\/uploads\/2017\/10\/10-Healthy-Porridge-Toppings-1.jpg\" alt=\"\" \/><\/figure>\n<p>Hultin, bir kase yulaf karbonhidrat bak\u0131m\u0131ndan zengindir, bu nedenle sabah yeme\u011finizi daha dengeli hale getirmek i\u00e7in protein ve sa\u011fl\u0131kl\u0131 ya\u011f ile dolu soslar ekleyebilirsiniz, diyor Hultin. Ceviz, badem veya ceviz gibi f\u0131nd\u0131klar\u0131 deneyin; badem veya f\u0131st\u0131k ezmesi gibi f\u0131nd\u0131k ezmesi; veya chia, kenevir veya \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten gibi tohumlar. &#8220;Bunlar protein, doymam\u0131\u015f ya\u011flar ve daha da fazla lif ekler&#8221;, diyor. Taze meyve ba\u015fka bir se\u00e7enektir &#8211;\u00a0<a href=\"https:\/\/www.nia.nih.gov\/health\/know-your-food-groups#fruits\" target=\"_blank\" rel=\"noreferrer noopener\">Ulusal Ya\u015flanma Enstit\u00fcs\u00fc&#8217;ne<\/a>g\u00f6re ek besinler ve lifler i\u00e7in dilimlenmi\u015f \u00e7ilek, yaban mersini veya ahududu deneyin.<\/p>\n<h2>3.\u00a0<strong>Yulaf Ezmesi Sindirim Sa\u011fl\u0131\u011f\u0131n\u0131 Destekleyebilir<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/newsletter-signup\/digestive-health-nl-signup.jpg?sfvrsn=4b80e631_2\" alt=\"\" \/><\/figure>\n<p>Yulaftaki lif genel sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in iyidir, ancak iyi i\u015fleyen bir sindirim sistemi i\u00e7in \u00f6zellikle \u00f6nemlidir,\u00a0<a href=\"https:\/\/newsinhealth.nih.gov\/special-issues\/eating\/rough-up-your-diet#:~:text=Fiber%20can%20help%20relieve%20constipation,most%20common%20form%20of%20diabetes.\" target=\"_blank\" rel=\"noreferrer noopener\">Ulusal Sa\u011fl\u0131k Enstit\u00fcleri&#8217;ne (NIH)<\/a>i\u015faret eder. Sadece\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/oats\/\" target=\"_blank\" rel=\"noreferrer noopener\">yulaf<\/a>\u00a0\u00e7\u00f6z\u00fcnmeyen\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/fiber\/\" target=\"_blank\" rel=\"noreferrer noopener\">lif<\/a>sa\u011flar Harvard T.H. Chan Halk Sa\u011fl\u0131\u011f\u0131 Okulu&#8217;na g\u00f6re d\u00fczenlili\u011fi te\u015fvik eden, ayn\u0131 zamanda Mayo Clinic&#8217;e g\u00f6re \u00e7\u00f6z\u00fcn\u00fcr lif. \u00c7\u00f6z\u00fcn\u00fcr lif kaynaklar\u0131\u00a0<a href=\"https:\/\/lpi.oregonstate.edu\/mic\/other-nutrients\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\">Oregon Eyalet \u00dcniversitesi&#8217;ne<\/a>g\u00f6re prebiyotik \u00f6zelliklere sahiptir. Hultin, &#8220;Bu, daha sa\u011fl\u0131kl\u0131 bir mikrobiyom i\u00e7in ba\u011f\u0131rsakta ya\u015fayan iyi bakterilerin beslenmesine yard\u0131mc\u0131 olabilir&#8221; diyor.<\/p>\n<h2>4.\u00a0<strong>Yulaf Ezmesi Kolesterol\u00fc D\u00fc\u015f\u00fcrmeye Yard\u0131mc\u0131 Olabilir<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/universityhealthnews.com\/media\/Oatmeal-new.jpg\" alt=\"\" \/><\/figure>\n<p>Yulaf paketi beta-glukan ad\u0131 verilen belirli bir \u00e7\u00f6z\u00fcn\u00fcr lif,\u00a0<a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2019.00171\/full\" target=\"_blank\" rel=\"noreferrer noopener\">Kas\u0131m 2019&#8217;da\u00a0<\/a><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2019.00171\/full\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Frontiers in Nutrition &#8216;da<\/em><\/a>yay\u0131nlanan bir incelemeyi not eder. &#8220;Yulaftaki \u00e7\u00f6z\u00fcn\u00fcr lifin kolesterol\u00fc azaltt\u0131\u011fi g\u00f6sterilmi\u015ftir. Arteriyel duvarlarda birikmi\u015f olabilecek kolesterol\u00fc temizlemek i\u00e7in bir Roto-Rooter gibi davran\u0131r,&#8221; diyor Colorado Centennial&#8217;daki Vital RD&#8217;nin CEO&#8217;su\u00a0<a href=\"https:\/\/www.vitalrd.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Jessica Crandall Snyder.<\/a>\u00a0G\u00fcnl\u00fck beta-glukan al\u0131m\u0131n\u0131n, \u0130ngiliz Beslenme Dergisi&#8217;nde Ekim 2016&#8217;da yay\u0131nlanan 58 denemenin bir incelemesine ve meta analizine g\u00f6re, kontrol gruplar\u0131na k\u0131yasla\u00a0<a href=\"https:\/\/www.everydayhealth.com\/high-cholesterol\/guide\/ldl\/\">LDL (&#8220;k\u00f6t\u00fc&#8221;) kolesterol\u00fc<\/a>\u00a0d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc\u00a0<a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/effect-of-oat-glucan-on-ldlcholesterol-nonhdlcholesterol-and-apob-for-cvd-risk-reduction-a-systematic-review-and-metaanalysis-of-randomisedcontrolled-trials\/60A75CB215602240E9363D49DCB690ED\" target=\"_blank\" rel=\"noreferrer noopener\"><em>bulunmu\u015ftur.<\/em><\/a>\u00a0<a href=\"https:\/\/www.everydayhealth.com\/high-cholesterol\/living-with\/diet-facts-about-high-cholesterol\/\">Y\u00fcksek bir LDL kolesterol<\/a>\u00a0seviyesi kalp hastal\u0131\u011f\u0131 riskinizi y\u00fckseltir, Amerikan Kalp Derne\u011fi\u00a0<a href=\"https:\/\/www.heart.org\/en\/health-topics\/cholesterol\/hdl-good-ldl-bad-cholesterol-and-triglycerides\" target=\"_blank\" rel=\"noreferrer noopener\">(AHA)<\/a>.<\/p>\n<h2>5.\u00a0<strong>Bir Kase Yulaf Ezmesi G\u00f6bek Ya\u011f\u0131n\u0131 Azaltmaya Yard\u0131mc\u0131 Olabilir<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/newschant.com\/wp-content\/uploads\/2020\/07\/5-Powerful-Drinks-You-Should-Drink-On-An-Empty-Stomach-To-Reduce-Belly-Fat.jpg\" alt=\"\" \/><\/figure>\n<p>Yulaf ezmesinin \u00e7\u00f6z\u00fcn\u00fcr lifi i\u00e7in ba\u015fka bir kazan\u00e7: V\u00fccut kitle indeksiniz normal kabul olsa bile, organlar\u0131n\u0131za sar\u0131lan ve kalp hastal\u0131\u011f\u0131 ve fel\u00e7 riskinizi art\u0131ran orta b\u00f6l\u00fcm\u00fcn\u00fczdeki ya\u011f t\u00fcr\u00fc olan visseral ya\u011f\u0131 azaltmaya yard\u0131mc\u0131 olabilir.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5037534\/\" target=\"_blank\" rel=\"noreferrer noopener\">Eyl\u00fcl 2016&#8217;da yay\u0131nlanan\u00a0<\/a>bir \u00e7al\u0131\u015fmaya g\u00f6re Besinler, tip 2 diyabeti olan yeti\u015fkinlere bakan yulaf, kan \u015fekerini, kan lipitlerini ve kiloyu sa\u011fl\u0131kl\u0131 bir diyet yemi\u015f ancak yulafs\u0131z bir kontrol grubundan daha iyi azaltmaya yard\u0131mc\u0131 oldu. Snyder, viseral ya\u011fda azalmaya yol a\u00e7an ve y\u0131llar i\u00e7inde birikmesini \u00f6nleyen \u00e7e\u015fitli ya\u015fam tarz\u0131 fakt\u00f6rlerine bakan\u00a0<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1038\/oby.2011.171\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u015ft\u0131rmalara<\/a>\u00a0i\u015faret ediyor: &#8220;\u00c7\u00f6z\u00fcn\u00fcr lifin bu alandaki ya\u011f depolar\u0131n\u0131 temizlemeye yard\u0131mc\u0131 olan en b\u00fcy\u00fck \u015feylerden biri oldu\u011funu buldular,&#8221; diyor.<\/p>\n<h2>6.\u00a0<strong>Yulaf V\u00fccudunuza Enerji Verebilir ve Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131 Art\u0131rabilir<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/wellnessdoctorrx.com\/wp-content\/uploads\/2020\/03\/The-factors-of-increased-immunity.jpg\" alt=\"\" \/><\/figure>\n<p>Hultin, sabahlar\u0131 bir kaseye kadar g\u00f6bek att\u0131\u011f\u0131n\u0131zda, B vitaminlerinin yan\u0131 s\u0131ra manganez, demir, magnezyum ve \u00e7inko gibi mineralleri servis edersiniz diyor. \u00d6rne\u011fin,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/785462\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">1 bardak pi\u015fmi\u015f yulaf<\/a>\u00a0yakla\u015f\u0131k 2 miligram (mg) demire veya DV&#8217;nizin y\u00fczde 11&#8217;ine sahiptir.\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-Consumer\/\" target=\"_blank\" rel=\"noreferrer noopener\">NIH&#8217;nin<\/a>\u00a0belirtti\u011fi gibi, demir v\u00fccuda enerji sa\u011flar ve v\u00fccudunuzdan akci\u011ferlerinizden oksijen ta\u015f\u0131ma s\u00fcrecini tetiklemeye yard\u0131mc\u0131 olur. Yulaf ayr\u0131ca sa\u011flar 1.5 mg\u00a0<a href=\"https:\/\/www.everydayhealth.com\/diet-nutrition\/zinc\/\">\u00e7inko<\/a>Ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonu i\u00e7in gerekli bir besin maddesi\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">NIH<\/a>&#8216;ye g\u00f6re g\u00fcnl\u00fck ihtiyac\u0131n\u0131z\u0131n y\u00fczde 14&#8217;\u00fcd\u00fcr.<\/p>\n<h2><strong>7. Yulaf, Hastal\u0131ktan Korunmaya Yard\u0131mc\u0131 Olmak \u0130\u00e7in Antioksidanlarla Doludur<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/08\/gluten-in-oats-732x549-thumbnail-732x549.jpg?w=756&amp;h=567\" alt=\"\" \/><\/figure>\n<p>Genellikle, hastal\u0131kla sava\u015fan antioksidanlar sunan meyveleri ve sebzeleri d\u00fc\u015f\u00fcn\u00fcrs\u00fcn\u00fcz, ancak yulaf ezmesi kaseniz de onlarla doludur. Hultin, yulaf\u0131n avenanthramid ad\u0131 verilen spesifik bir antioksidan i\u00e7erdi\u011fine dikkat \u00e7ekiyor.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770293\/\" target=\"_blank\" rel=\"noreferrer noopener\">Eyl\u00fcl 2019&#8217;da\u00a0<em>yay\u0131nlanan<\/em><\/a>bir \u00e7al\u0131\u015fmaya g\u00f6re Uluslararas\u0131 Molek\u00fcler BilimlerDergisi , bu yulaf antioksidan\u0131 umut verici bir kanser sava\u015f\u00e7\u0131s\u0131d\u0131r &#8211; ancak daha fazla \u00e7al\u0131\u015fmaya ihtiya\u00e7 vard\u0131r. Ama ka\u015f\u0131k kapmak i\u00e7in ba\u015fka bir sebeb\u0130n var m\u0131yd\u0131?<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Bu kolay kahvalt\u0131dan tek bir kasenin kolesterol\u00fcn\u00fcz\u00fc d\u00fc\u015f\u00fcrmeye, kilo kayb\u0131n\u0131 te\u015fvik etmeye ve ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 sa\u011fl\u0131kl\u0131 tutmaya yard\u0131mc\u0131 olabilece\u011fini kim bilebilirdi [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6325,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[202,176,19],"tags":[155,241,23,242],"class_list":["post-6324","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benefits","category-diet","category-nutrition","tag-benefits","tag-diet-nutrition","tag-health","tag-oatmeal"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/09\/health-benefits-of-oatmeal-1440x810-1.jpg","categories_details":[{"id":202,"name":"Benefits","count":166,"parent":0},{"id":176,"name":"Diet","count":70,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[{"id":155,"name":"Benefits","count":10,"parent":0},{"id":241,"name":"diet &amp; 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