Akdeniz diyetinin etkilerini de\u011ferlendiren b\u00fcy\u00fck bir \u00e7al\u0131\u015fma, f\u0131nd\u0131k yemek i\u00e7in atanan insanlar\u0131n bellerinden ortalama 2 in\u00e7 (5 cm) kaybetti\u011fini buldu – zeytinya\u011f\u0131 verilenlerden \u00f6nemli \u00f6l\u00e7\u00fcde daha fazla.,<\/p>\n
Bademin kontroll\u00fc \u00e7al\u0131\u015fmalarda kilo al\u0131m\u0131ndan ziyade kilo kayb\u0131n\u0131 te\u015fvik etmesi s\u00fcrekli olarak g\u00f6sterilmi\u015ftir. Baz\u0131 ara\u015ft\u0131rmalar Antep f\u0131st\u0131\u011f\u0131n\u0131n kilo kayb\u0131na da yard\u0131mc\u0131 oldu\u011funu g\u00f6stermektedir.<\/p>\n
A\u015f\u0131r\u0131 kilolu kad\u0131nlarda yap\u0131lan bir \u00e7al\u0131\u015fmada, badem yiyenler yakla\u015f\u0131k \u00fc\u00e7 kat daha fazla kilo verdi ve kontrol grubuna k\u0131yasla bel boyutunda \u00f6nemli \u00f6l\u00e7\u00fcde daha fazla d\u00fc\u015f\u00fc\u015f ya\u015fad\u0131.<\/p>\n
Dahas\u0131, f\u0131nd\u0131k kalorisi olduk\u00e7a y\u00fcksek olsa da, ara\u015ft\u0131rmalar v\u00fccudunuzun hepsini emmedi\u011fini g\u00f6stermektedir, \u00e7\u00fcnk\u00fc ya\u011f\u0131n bir k\u0131sm\u0131 sindirim s\u0131ras\u0131nda somunun lifli duvar\u0131nda s\u0131k\u0131\u015f\u0131p kal\u0131r.<\/p>\n
\u00d6rne\u011fin, bir badem paketindeki beslenme ger\u00e7ekleri, 1 onsluk (28 gram) bir porsiyonun 160-170 kaloriye sahip oldu\u011funu g\u00f6sterse de, v\u00fccudunuz bu kalorilerin sadece yakla\u015f\u0131k 129’unu emer.<\/p>\n
Benzer \u015fekilde, son \u00e7al\u0131\u015fmalar v\u00fccudunuzun ceviz ve Antep f\u0131st\u0131\u011f\u0131ndan daha \u00f6nce bildirilenden yakla\u015f\u0131k% 21 ve% 5 daha az kalori emdi\u011fini buldu.<\/p>\n
\n\u00d6ZET<\/strong>\u00a0Kuruyemi\u015flerin kilo al\u0131m\u0131na katk\u0131da bulunmak yerine kilo kayb\u0131n\u0131 te\u015fvik etmesi g\u00f6sterilmi\u015ftir. Birka\u00e7 \u00e7al\u0131\u015fma, v\u00fccudunuzun f\u0131nd\u0131ktaki t\u00fcm kalorileri emmedi\u011fini g\u00f6stermektedir.<\/p>\n<\/blockquote>\n4. Kolesterol ve Trigliseritleri D\u00fc\u015f\u00fcrebilir<\/h2>\n
Kuruyemi\u015flerin kolesterol ve trigliserit seviyeleri \u00fczerinde etkileyici etkileri vard\u0131r.<\/p>\n
Antep f\u0131st\u0131\u011f\u0131n\u0131n obez ve diyabetli ki\u015filerde trigliseritleri d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc g\u00f6sterilmi\u015ftir.<\/p>\n
Obez ki\u015filerde 12 haftal\u0131k bir \u00e7al\u0131\u015fmada, Antep f\u0131st\u0131\u011f\u0131 yiyenler kontrol grubuna g\u00f6re yakla\u015f\u0131k% 33 daha d\u00fc\u015f\u00fck trigliserit seviyelerine sahipti.<\/p>\n
F\u0131nd\u0131klar\u0131n kolesterol d\u00fc\u015f\u00fcr\u00fcc\u00fc g\u00fcc\u00fc, y\u00fcksek oranda tekli doymam\u0131\u015f ve \u00e7oklu doymam\u0131\u015f ya\u011f asitlerinden kaynaklanabilir.<\/p>\n
Badem ve f\u0131nd\u0131k, toplam ve “k\u00f6t\u00fc” LDL kolesterol\u00fc azalt\u0131rken “iyi” HDL kolesterol\u00fc y\u00fckseltiyor gibi g\u00f6r\u00fcnmektedir. Bir \u00e7al\u0131\u015fma, \u00f6\u011f\u00fct\u00fclm\u00fc\u015f, dilimlenmi\u015f veya b\u00fct\u00fcn f\u0131nd\u0131\u011f\u0131n kolesterol seviyeleri \u00fczerinde benzer yararl\u0131 etkileri oldu\u011funu buldu.<\/p>\n
Metabolik sendromlu kad\u0131nlarda yap\u0131lan ba\u015fka bir \u00e7al\u0131\u015fmada, 6 hafta boyunca g\u00fcnde 1 ons (30 gram) ceviz, yer f\u0131st\u0131\u011f\u0131 ve \u00e7am f\u0131st\u0131\u011f\u0131 kar\u0131\u015f\u0131m\u0131n\u0131 yemenin t\u00fcm kolesterol t\u00fcrlerini \u00f6nemli \u00f6l\u00e7\u00fcde d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc g\u00f6zlenmi\u015ftir – “iyi” HDL hari\u00e7.<\/p>\n
\u00c7e\u015fitli \u00e7al\u0131\u015fmalar macadamia f\u0131nd\u0131klar\u0131n\u0131n kolesterol seviyelerini de d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc g\u00f6stermektedir. Bir denemede, macadamia f\u0131nd\u0131k i\u00e7eren orta ya\u011fl\u0131 bir diyet kolesterol\u00fc daha d\u00fc\u015f\u00fck ya\u011fl\u0131 bir diyet kadar azaltt\u0131.<\/p>\n
\n\u00d6ZET<\/strong>\u00a0F\u0131nd\u0131k, “iyi” HDL kolesterol seviyelerini art\u0131r\u0131rken toplam ve “k\u00f6t\u00fc” LDL kolesterol ve trigliseritleri d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilir.<\/p>\n<\/blockquote>\n5. Tip 2 Diyabet ve Metabolik Sendrom i\u00e7in Faydal\u0131d\u0131r<\/h2>\n
Tip 2 diyabet, d\u00fcnya \u00e7ap\u0131nda y\u00fcz milyonlarca insan\u0131 etkileyen yayg\u0131n bir hastal\u0131kt\u0131r.<\/p>\n
Metabolik sendrom, kalp hastal\u0131\u011f\u0131, inme ve tip 2 diyabet riskinizi art\u0131rabilecek bir grup risk fakt\u00f6r\u00fcn\u00fc ifade eder.<\/p>\n
Bu nedenle, tip 2 diyabet ve metabolik sendrom g\u00fc\u00e7l\u00fc bir \u015fekilde ba\u011flant\u0131l\u0131d\u0131r.<\/p>\n
\u0130lgin\u00e7tir ki, f\u0131nd\u0131k metabolik sendromlu ve tip 2 diyabetli insanlar i\u00e7in en iyi yiyeceklerden biri olabilir.<\/p>\n
\u0130lk olarak, karbonhidratlar\u0131 d\u00fc\u015f\u00fckt\u00fcr ve kan \u015fekeri seviyelerini \u00e7ok y\u00fckseltmezler. Bu nedenle, daha y\u00fcksek karbonhidratl\u0131 g\u0131dalar i\u00e7in f\u0131nd\u0131k ikame etmek kan \u015fekeri seviyelerinin d\u00fc\u015fmesine yol a\u00e7mal\u0131d\u0131r.<\/p>\n
\u00c7al\u0131\u015fmalar, f\u0131nd\u0131k yemenin diyabet ve metabolik sendromlu ki\u015filerde oksidatif stresi, kan bas\u0131nc\u0131y\u0131 ve di\u011fer sa\u011fl\u0131k belirte\u00e7lerini de d\u00fc\u015f\u00fcrebilece\u011fini g\u00f6stermektedir.<\/p>\n
12 haftal\u0131k kontroll\u00fc bir \u00e7al\u0131\u015fmada, g\u00fcnde iki kez 1 ons (25 gram) antep f\u0131st\u0131\u011f\u0131n\u0131n hemen alt\u0131nda yer alan metabolik sendromlu insanlar, a\u00e7l\u0131k kan \u015fekerinde ortalama% 9’luk bir d\u00fc\u015f\u00fc\u015f ya\u015fad\u0131lar.<\/p>\n
Dahas\u0131, kontrol grubuna k\u0131yasla, Antep f\u0131st\u0131\u011f\u0131 grubunda kalp hastal\u0131\u011f\u0131na ba\u011fl\u0131 bir iltihap belirteci olan kan bas\u0131nc\u0131nda ve C-reaktif proteinde (CRP) daha fazla azalma vard\u0131.<\/p>\n
Bununla birlikte, kan\u0131tlar kar\u0131\u015f\u0131kt\u0131r ve t\u00fcm \u00e7al\u0131\u015fmalar metabolik sendromlu ki\u015filerde f\u0131nd\u0131k yemenin bir faydas\u0131n\u0131 not etmez.<\/p>\n
\n\u00d6ZET<\/strong>\u00a0\u00c7e\u015fitli \u00e7al\u0131\u015fmalar, tip 2 diyabet ve metabolik sendromlu insanlar diyetlerine f\u0131nd\u0131k dahil ettiklerinde kan \u015fekeri, kan bas\u0131nc\u0131 ve di\u011fer sa\u011fl\u0131k belirte\u00e7lerinin iyile\u015ftirdi\u011fini g\u00f6stermi\u015ftir.<\/p>\n<\/blockquote>\n6. \u0130ltihaplanmay\u0131 Azaltabilir<\/h2>\n
F\u0131nd\u0131k g\u00fc\u00e7l\u00fc antienflamatuar \u00f6zelliklere sahiptir.<\/p>\n
\u0130nflamasyon, v\u00fccudunuzun kendisini yaralanmaya, bakterilere ve di\u011fer zararl\u0131 patojenlere kar\u015f\u0131 koruma yoludur.<\/p>\n
Bununla birlikte, kronik, uzun s\u00fcreli iltihaplanma organlara zarar verebilir ve hastal\u0131k riskini art\u0131rabilir. Ara\u015ft\u0131rmalar, f\u0131nd\u0131k yemenin iltihab\u0131 azaltabilece\u011fini ve sa\u011fl\u0131kl\u0131 ya\u015flanmay\u0131 te\u015fvik edebilece\u011fini g\u00f6stermektedir.<\/p>\n
Akdeniz diyeti \u00fczerine yap\u0131lan bir \u00e7al\u0131\u015fmada, diyetleri f\u0131nd\u0131kla takviye edilen insanlar, s\u0131ras\u0131yla enflamatuar belirte\u00e7ler C-reaktif protein (CRP) ve interleukin 6’da (IL-6)% 35 ve% 90 azalma ya\u015fad\u0131lar.<\/p>\n
Benzer \u015fekilde, Antep f\u0131st\u0131\u011f\u0131, Brezilya f\u0131st\u0131\u011f\u0131, ceviz ve badem de dahil olmak \u00fczere baz\u0131 f\u0131nd\u0131klar\u0131n sa\u011fl\u0131kl\u0131 insanlarda ve diyabet ve b\u00f6brek hastal\u0131\u011f\u0131 gibi ciddi rahats\u0131zl\u0131klar\u0131 olanlarda iltihapla sava\u015ft\u0131\u011f\u0131 bulunmu\u015ftur.<\/p>\n
Yine de, sa\u011fl\u0131kl\u0131 yeti\u015fkinlerde badem t\u00fcketimi \u00fczerine yap\u0131lan bir \u00e7al\u0131\u015fmada badem ve kontrol gruplar\u0131 aras\u0131nda \u00e7ok az fark g\u00f6zlenmi\u015ftir – ancak badem yiyenlerde birka\u00e7 enflamatuar belirte\u00e7 azalm\u0131\u015ft\u0131r.<\/p>\n
\n\u00d6ZET<\/strong>\u00a0Ara\u015ft\u0131rmalar, \u00f6zellikle diyabet, b\u00f6brek hastal\u0131\u011f\u0131 ve di\u011fer ciddi sa\u011fl\u0131k durumlar\u0131 olan ki\u015filerde kuruyemi\u015flerin iltihab\u0131 azaltabilece\u011fini g\u00f6stermektedir.<\/p>\n<\/blockquote>\n7. Faydal\u0131 Lif Y\u00fcksek<\/h2>\n
Lif bir\u00e7ok sa\u011fl\u0131k yarar\u0131 sa\u011flar.<\/p>\n
V\u00fccudunuz lifi sindiremezken, kolonunuzda ya\u015fayan bakteriler sindirebilir.<\/p>\n
Bir\u00e7ok lif t\u00fcr\u00fc, sa\u011fl\u0131kl\u0131 ba\u011f\u0131rsak bakterileriniz i\u00e7in prebiyotik veya yiyecek olarak i\u015flev g\u00f6r\u00fcr.<\/p>\n
Ba\u011f\u0131rsak bakterileriniz daha sonra lifi fermente eder ve faydal\u0131 k\u0131sa zincirli ya\u011f asitlerine (SCFAs) d\u00f6n\u00fc\u015ft\u00fcr\u00fcr.<\/p>\n
Bu SCMA’lar\u0131n ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirmek ve diyabet ve obezite riskinizi azaltmak da dahil olmak \u00fczere g\u00fc\u00e7l\u00fc faydalar\u0131 vard\u0131r.<\/p>\n
Ayr\u0131ca, lif tok hissetmenize yard\u0131mc\u0131 olur ve yemeklerden emdi\u011finiz kalori say\u0131s\u0131n\u0131 azalt\u0131r. Bir \u00e7al\u0131\u015fma, lif al\u0131m\u0131n\u0131 g\u00fcnl\u00fck 18 ila 36 gram aras\u0131nda art\u0131rman\u0131n 130’a kadar daha az kalori emilmesine neden olabilece\u011fini g\u00f6stermektedir.<\/p>\n
\u0130\u015fte 1 ons (28 gram) porsiyon ba\u015f\u0131na en y\u00fcksek lif i\u00e7eri\u011fine sahip f\u0131nd\u0131klar:<\/p>\n
\n- Badem:<\/strong>\u00a03.5 gram<\/li>\n
- Antep f\u0131st\u0131\u011f\u0131:<\/strong>\u00a02.9 gram<\/li>\n
- F\u0131nd\u0131k:<\/strong>\u00a02.9 gram<\/li>\n
- Ceviz:<\/strong>\u00a02.9 gram<\/li>\n
- Yer f\u0131st\u0131\u011f\u0131:<\/strong>\u00a02.6 gram<\/li>\n
- Macadamias:<\/strong>\u00a02.4 gram<\/li>\n
- Brezilya f\u0131nd\u0131k:<\/strong>\u00a02.1 gram<\/li>\n<\/ul>\n
\n\u00d6ZET<\/strong>\u00a0Bir\u00e7ok f\u0131nd\u0131k lif bak\u0131m\u0131ndan y\u00fcksektir, bu da hastal\u0131k riskini azaltabilir, tok kalman\u0131za yard\u0131mc\u0131 olabilir, kalori emilimini azaltabilir ve ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirebilir.<\/p>\n<\/blockquote>\n8. Kalp Krizi ve \u0130nme Riskinizi Azaltabilir<\/h2>\n
F\u0131nd\u0131k kalbiniz i\u00e7in son derece iyidir.<\/p>\n
\u00c7e\u015fitli \u00e7al\u0131\u015fmalar, kuruyemi\u015flerin kolesterol seviyeleri, “k\u00f6t\u00fc” LDL partik\u00fcl b\u00fcy\u00fckl\u00fc\u011f\u00fc, arter fonksiyonu ve iltihaplanma i\u00e7in yararlar\u0131 nedeniyle kalp hastal\u0131\u011f\u0131 ve inme riskini azaltmaya yard\u0131mc\u0131 oldu\u011funu g\u00f6stermektedir.<\/p>\n
\u00c7al\u0131\u015fmalar, k\u00fc\u00e7\u00fck, yo\u011fun LDL par\u00e7ac\u0131klar\u0131n\u0131n kalp hastal\u0131\u011f\u0131 riskini daha b\u00fcy\u00fck LDL par\u00e7ac\u0131klar\u0131ndan daha fazla art\u0131rabilece\u011fini buldu.<\/p>\n
\u0130lgin\u00e7tir ki, Akdeniz diyeti \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada, f\u0131nd\u0131k yemi\u015f insanlar\u0131n k\u00fc\u00e7\u00fck LDL par\u00e7ac\u0131klar\u0131nda \u00f6nemli bir d\u00fc\u015f\u00fc\u015f ve b\u00fcy\u00fck LDL par\u00e7ac\u0131klar\u0131nda ve “iyi” HDL kolesterol seviyelerinde bir art\u0131\u015f oldu\u011fu bulunmu\u015ftur.<\/p>\n
Ba\u015fka bir \u00e7al\u0131\u015fmada, normal veya y\u00fcksek kolesterol\u00fc olan ki\u015filer, y\u00fcksek ya\u011fl\u0131 bir \u00f6\u011f\u00fcnle zeytinya\u011f\u0131 veya f\u0131nd\u0131k t\u00fcketmek i\u00e7in rastgele atand\u0131.<\/p>\n
F\u0131nd\u0131k grubundaki insanlar, ilk kolesterol seviyelerine bak\u0131lmaks\u0131z\u0131n zeytinya\u011f\u0131 grubundan daha iyi arter fonksiyonuna ve daha d\u00fc\u015f\u00fck a\u00e7l\u0131k trigliseritlerine sahipti.<\/p>\n
\n\u00d6ZET<\/strong>\u00a0Kuruyemi\u015fler kalp krizi ve fel\u00e7 riskinizi \u00f6nemli \u00f6l\u00e7\u00fcde azaltabilir. F\u0131nd\u0131k yemek “k\u00f6t\u00fc” LDL partik\u00fcl boyutunu artt\u0131r\u0131r, “iyi” HDL kolesterol\u00fc y\u00fckseltir, arter fonksiyonunu iyile\u015ftirir ve di\u011fer \u00e7e\u015fitli faydalar\u0131 vard\u0131r.<\/p>\n<\/blockquote>\nLezzetli, \u00c7ok Y\u00f6nl\u00fc ve Yayg\u0131n Olarak Kullan\u0131labilir<\/h2>\n
F\u0131nd\u0131k, f\u0131nd\u0131k ezmesi olarak b\u00fct\u00fcn olarak tad\u0131n\u0131 \u00e7\u0131kar\u0131labilir veya do\u011franabilir ve yiyeceklerin \u00fczerine serpilebilir.<\/p>\n
Marketlerde ve \u00e7evrimi\u00e7i olarak yayg\u0131n olarak bulunurlar ve tuzlu, tuzsuz, baharatl\u0131, sade, \u00e7i\u011f veya kavrulmu\u015f dahil olmak \u00fczere \u00e7ok \u00e7e\u015fitli se\u00e7eneklerle gelirler.<\/p>\n
Genel olarak, f\u0131nd\u0131klar\u0131 \u00e7i\u011f olarak yemek veya f\u0131r\u0131nda 350 \u00b0 F’nin (175 \u00b0 C) alt\u0131nda bir s\u0131cakl\u0131kta k\u0131zartmak en sa\u011fl\u0131kl\u0131s\u0131d\u0131r. Kuru kavrulmu\u015f f\u0131nd\u0131k bir sonraki en iyi se\u00e7enektir, ancak bitkisel ve tohum ya\u011flar\u0131nda kavrulmu\u015f f\u0131nd\u0131klardan ka\u00e7\u0131nmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n
Kuruyemi\u015fler oda s\u0131cakl\u0131\u011f\u0131nda tutulabilir, bu da onlar\u0131 hareket s\u0131ras\u0131nda at\u0131\u015ft\u0131rmal\u0131klar ve seyahat i\u00e7in ideal hale getirir. Ancak, onlar\u0131 uzun s\u00fcre saklayacaksan\u0131z, bir buzdolab\u0131 veya dondurucu onlar\u0131 daha taze tutacakt\u0131r.<\/p>\n
\n\u00d6ZET<\/strong>\u00a0F\u0131nd\u0131k, f\u0131nd\u0131k ezmesi olarak b\u00fct\u00fcn olarak tad\u0131n\u0131 \u00e7\u0131kar\u0131labilir veya yiyeceklere do\u011franabilir. En sa\u011fl\u0131kl\u0131 \u00e7i\u011f ya da k\u0131zarm\u0131\u015f. Oda s\u0131cakl\u0131\u011f\u0131nda saklay\u0131n veya daha uzun s\u00fcre taze tutmak i\u00e7in buzdolab\u0131na veya dondurucuya koyun.<\/p>\n<\/blockquote>\nS\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n
D\u00fczenli olarak f\u0131nd\u0131k yemek, diyabet ve kalp hastal\u0131\u011f\u0131 riskinin yan\u0131 s\u0131ra kolesterol ve trigliserit seviyelerini azaltmak gibi bir\u00e7ok y\u00f6nden sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirebilir.<\/p>\n
Bu besleyici y\u00fcksek lifli muamele, y\u00fcksek kalori say\u0131s\u0131na ra\u011fmen kilo kayb\u0131na bile yard\u0131mc\u0131 olabilir.<\/p>\n
Onlar\u0131 \u00f6l\u00e7\u00fcl\u00fc yedi\u011finiz s\u00fcrece, f\u0131nd\u0131k sa\u011fl\u0131kl\u0131 ve dengeli bir diyete lezzetli bir katk\u0131 sa\u011flar.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
F\u0131nd\u0131k \u00e7ok pop\u00fcler bir besindir. Lezzetli, kullan\u0131\u015fl\u0131 ve keto’dan vegana kadar her t\u00fcrl\u00fc diyette tad\u0131n\u0131 \u00e7\u0131karabilirsiniz. Ya\u011f oran\u0131 y\u00fcksek olmas\u0131na 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