{"id":6386,"date":"2024-03-11T00:00:37","date_gmt":"2024-03-11T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6386"},"modified":"2024-03-11T17:29:12","modified_gmt":"2024-03-11T17:29:12","slug":"the-top-9-nuts-to-eat-for-better-health","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-top-9-nuts-to-eat-for-better-health\/","title":{"rendered":"DAHA \u0130YI SA\u011eLIK \u0130\u00c7IN YEMEK \u0130\u00c7IN EN \u0130YI 9 FINDIK"},"content":{"rendered":"<\/p>\n<p>Kuruyemi\u015fler sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131k se\u00e7enekleridir.<\/p>\n<p>Genellikle ya\u011flar\u0131 y\u00fcksek olmas\u0131na ra\u011fmen, i\u00e7erdikleri ya\u011f sa\u011fl\u0131kl\u0131 bir t\u00fcrd\u00fcr. Ayr\u0131ca iyi lif ve protein kaynaklar\u0131d\u0131r.<\/p>\n<p>Bir\u00e7ok \u00e7al\u0131\u015fma, kuruyemi\u015flerin \u00f6zellikle kalp hastal\u0131\u011f\u0131 risk fakt\u00f6rlerini azaltma konusunda \u00e7e\u015fitli sa\u011fl\u0131k yararlar\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>\n<p>\u0130\u015fte 9 etkileyici f\u0131nd\u0131k ve sa\u011fl\u0131k yararlar\u0131.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images-na.ssl-images-amazon.com\/images\/I\/81bp0f8kSUL._SL1500_.jpg\" alt=\"Healthy Nuts\" \/><\/figure>\n<h2><a>Kuruyemi\u015f Yemenin Sa\u011fl\u0131\u011fa Faydalar\u0131<\/a><\/h2>\n<p>Genel olarak, f\u0131nd\u0131k iyi ya\u011f, lif ve protein kaynaklar\u0131d\u0131r.<\/p>\n<p>F\u0131nd\u0131ktaki ya\u011flar\u0131n \u00e7o\u011fu tekli doymam\u0131\u015f ya\u011f\u0131n yan\u0131 s\u0131ra omega-6 ve omega-3 \u00e7oklu doymam\u0131\u015f ya\u011fd\u0131r. Ancak, baz\u0131 doymu\u015f ya\u011f i\u00e7erirler.<\/p>\n<p>Kuruyemi\u015fler ayr\u0131ca magnezyum ve E vitamini de dahil olmak \u00fczere bir dizi vitamin ve mineral paketler.<\/p>\n<p>Bir\u00e7ok \u00e7al\u0131\u015fma artan f\u0131nd\u0131k al\u0131m\u0131n\u0131n sa\u011fl\u0131k yararlar\u0131n\u0131 ara\u015ft\u0131rm\u0131\u015ft\u0131r.<\/p>\n<p>33 \u00e7al\u0131\u015fman\u0131n bir meta-analizi, f\u0131nd\u0131kta y\u00fcksek diyetlerin kilo al\u0131m\u0131n\u0131 veya kilo kayb\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde etkilemedi\u011fini buldu.<\/p>\n<p>Yine de, kilo \u00fczerinde \u00e7ok az etkisi olmas\u0131na ra\u011fmen, bir\u00e7ok \u00e7al\u0131\u015fma f\u0131nd\u0131k yiyen insanlar\u0131n yemeyenlerden daha uzun ya\u015fad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir. Bu, bir dizi kronik hastal\u0131\u011f\u0131 \u00f6nlemeye yard\u0131mc\u0131 olma yeteneklerinden kaynaklanabilir.<\/p>\n<p>\u00d6rne\u011fin, f\u0131nd\u0131k y\u00fcksek tansiyon ve kolesterol seviyeleri gibi metabolik sendrom i\u00e7in risk fakt\u00f6rlerini azaltabilir.<\/p>\n<p>Asl\u0131nda, 1.200&#8217;den fazla ki\u015fide yap\u0131lan bir \u00e7al\u0131\u015fma, Akdeniz diyeti art\u0131 g\u00fcnde 30 gram f\u0131nd\u0131k yemenin metabolik sendromun yayg\u0131nl\u0131\u011f\u0131n\u0131 az ya\u011fl\u0131 bir diyetten veya zeytinya\u011f\u0131 ile Akdeniz diyetinden daha fazla azaltt\u0131\u011f\u0131n\u0131 buldu.<\/p>\n<p>Ayr\u0131ca, f\u0131nd\u0131k di\u011fer kronik hastal\u0131klar riskinizi azaltabilir. \u00d6rne\u011fin, f\u0131nd\u0131k yemek kan \u015fekeri seviyelerini art\u0131rabilir ve baz\u0131 kanser riskinizi azaltabilir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6ZET<\/strong>\u00a0F\u0131nd\u0131k yemek, kalp hastal\u0131\u011f\u0131 ve diyabet de dahil olmak \u00fczere bir\u00e7ok kronik hastal\u0131k i\u00e7in risk fakt\u00f6rlerini azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n<\/blockquote>\n<h2><a>1. Badem<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/msid-80072539,width-800,height-600,resizemode-75,imgsize-413553,pt-32,y_pad-40\/80072539.jpg\" alt=\"\" \/><\/figure>\n<p>Badem, bir dizi faydal\u0131 besin i\u00e7eren a\u011fa\u00e7 f\u0131st\u0131\u011f\u0131d\u0131r.<\/p>\n<p>Bir porsiyon &#8211; 28 gram veya k\u00fc\u00e7\u00fck bir avu\u00e7 \u2014 kabaca paketler:<\/p>\n<ul>\n<li><strong>Kalori:<\/strong>\u00a0161<\/li>\n<li><strong>Ya\u011f:<\/strong>\u00a014 gram<\/li>\n<li><strong>Protein:<\/strong>\u00a06 gram<\/li>\n<li><strong>Karbonhidrat:<\/strong>\u00a06 gram<\/li>\n<li><strong>Lif:<\/strong>\u00a03,5 gram<\/li>\n<li><strong>E Vitamini:<\/strong>\u00a0Referans G\u00fcnl\u00fck Al\u0131m\u0131n %37&#8217;si (RDI)<\/li>\n<li><strong>Magnezyum:<\/strong>\u00a0RDI&#8217;n\u0131n% 19&#8217;\u0131<\/li>\n<\/ul>\n<p>Badem kolesterol seviyesini art\u0131rabilir.<\/p>\n<p>Bir dizi k\u00fc\u00e7\u00fck \u00e7al\u0131\u015fma, badem bak\u0131m\u0131ndan zengin bir diyet yemenin &#8220;k\u00f6t\u00fc&#8221; LDL kolesterol\u00fc, toplam kolesterol\u00fc ve oksitlenmi\u015f LDL kolesterol\u00fc azaltabilece\u011fini buldu, bu da \u00f6zellikle kalp sa\u011fl\u0131\u011f\u0131na zararl\u0131d\u0131r.<\/p>\n<p>Bununla birlikte, daha b\u00fcy\u00fck bir \u00e7al\u0131\u015fma di\u011fer be\u015f \u00e7al\u0131\u015fman\u0131n sonu\u00e7lar\u0131n\u0131 birle\u015ftirdi ve kan\u0131tlar\u0131n bademin \u015f\u00fcphesiz kolesterol\u00fc iyile\u015ftirdi\u011fini \u00f6nermek i\u00e7in yetersiz oldu\u011fu sonucuna vard\u0131.<\/p>\n<p>Bununla birlikte, d\u00fc\u015f\u00fck kalorili bir diyetin par\u00e7as\u0131 olarak t\u00fcketilen badem, a\u015f\u0131r\u0131 kilolu veya obez ki\u015filerde kilo kayb\u0131na ve kan bas\u0131nc\u0131n\u0131n d\u00fc\u015fmesine yard\u0131mc\u0131 olabilir.<\/p>\n<p>Ek olarak, bir ons (28 gram) bademli bir yemek yemek, yemekten sonra diyabetli ki\u015filerde% 30&#8217;a kadar olan kan \u015fekerinde art\u0131\u015f\u0131 azaltmaya yard\u0131mc\u0131 olabilir, ancak sa\u011fl\u0131kl\u0131 insanlarda \u00f6nemli \u00f6l\u00e7\u00fcde de\u011fil.<\/p>\n<p>Ayr\u0131ca, bademin tip 2 diyabetli ki\u015filerde iltihab\u0131 azaltt\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.<\/p>\n<p>Son olarak,\u00a0<em>badem, Bifidobacteria<\/em>\u00a0ve\u00a0<em>Lactobacillus<\/em>da dahil olmak \u00fczere yararl\u0131 ba\u011f\u0131rsak bakterilerinin b\u00fcy\u00fcmesini destekleyerek ba\u011f\u0131rsak mikrobiyotan\u0131z \u00fczerinde yararl\u0131 bir etkiye sahip olabilir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6ZET<\/strong>\u00a0Badem, kalp hastal\u0131\u011f\u0131 ve diyabet risk fakt\u00f6rlerini azaltmaya yard\u0131mc\u0131 olabilecek bir dizi \u00f6nemli besin i\u00e7erir. Ancak, bu etkileri do\u011frulamak i\u00e7in daha b\u00fcy\u00fck \u00e7al\u0131\u015fmalara ihtiya\u00e7 vard\u0131r.<\/p>\n<\/blockquote>\n<h2><a>2. Antep f\u0131st\u0131\u011f\u0131<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/post.healthline.com\/wp-content\/uploads\/2020\/01\/pistachio-nut-732x549-thumbnail.jpg\" alt=\"\" \/><\/figure>\n<p>Antep f\u0131st\u0131\u011f\u0131 lif bak\u0131m\u0131ndan y\u00fcksek olan yayg\u0131n olarak t\u00fcketilen bir somundur.<\/p>\n<p>Bir onsluk (28 gram) antep f\u0131st\u0131\u011f\u0131 porsiyon kabaca \u015funlar\u0131 i\u00e7erir:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0156<\/li>\n<li><strong>Ya\u011f:<\/strong>\u00a012.5 gram<\/li>\n<li><strong>Protein:<\/strong>\u00a06 gram<\/li>\n<li><strong>Carbs:<\/strong>\u00a08 grams<\/li>\n<li><strong>Lif:<\/strong>\u00a03 gram<\/li>\n<li><strong>E vitamini:\u00a0<\/strong>RDI&#8217;n\u0131n% 3&#8217;\u00fc<\/li>\n<li><strong>Magnesium:<\/strong>\u00a08% of the RDI<\/li>\n<\/ul>\n<p>Bademe benzer \u015fekilde, Antep f\u0131st\u0131\u011f\u0131 kolesterol seviyelerini art\u0131rabilir &#8211; g\u00fcnde 2-3 ons (56-84 gram) Antep f\u0131st\u0131\u011f\u0131 yemek &#8220;iyi&#8221; HDL kolesterol\u00fc art\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p>Ayr\u0131ca, Antep f\u0131st\u0131\u011f\u0131 kan bas\u0131nc\u0131, kilo ve oksidatif durum da dahil olmak \u00fczere di\u011fer kalp hastal\u0131\u011f\u0131 risk fakt\u00f6rlerini iyile\u015ftirmeye yard\u0131mc\u0131 olabilir.<\/p>\n<p>Oksidatif durum, kalp hastal\u0131klar\u0131na katk\u0131da bulunabilen oksitlenmi\u015f kimyasallar\u0131n kan seviyelerini ifade eder.<\/p>\n<p>Dahas\u0131, Antep f\u0131st\u0131\u011f\u0131 yemekten sonra kan \u015fekerlerindeki art\u0131\u015f\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6ZET<\/strong>\u00a0Antep f\u0131st\u0131\u011f\u0131n\u0131n g\u00fcnde birden fazla ons (28 gram) y\u00fcksek miktarlarda yendi\u011finde kalp hastal\u0131\u011f\u0131 risk fakt\u00f6rleri \u00fczerinde yararl\u0131 etkileri oldu\u011fu g\u00f6r\u00fclmektedir.<\/p>\n<\/blockquote>\n<h2><a>3. Ceviz<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.hindustantimes.com\/rf\/image_size_960x540\/HT\/p2\/2020\/12\/18\/Pictures\/_a7e6454c-4107-11eb-846d-e0066b9df566.jpg\" alt=\"\" \/><\/figure>\n<p>Ceviz \u00e7ok pop\u00fcler bir somun ve omega-3 ya\u011f asidi alfa-linolenik asit (ALA) m\u00fckemmel bir kayna\u011f\u0131d\u0131r.<\/p>\n<p>Bir onsluk (28 gram) bir porsiyon ceviz kabaca \u015funlar\u0131 i\u00e7erir:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0182<\/li>\n<li><strong>Fat:<\/strong>\u00a018 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a04 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a04 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a02 grams<\/li>\n<li><strong>E vitamini:<\/strong>\u00a0RDI&#8217;n\u0131n% 1&#8217;i<\/li>\n<li><strong>Magnesium:<\/strong>\u00a011% of the RDI<\/li>\n<\/ul>\n<p>Ceviz, y\u00fcksek ALA ve di\u011fer besin maddelerinden kaynaklanabilecek bir dizi kalp hastal\u0131\u011f\u0131 risk fakt\u00f6r\u00fcn\u00fc iyile\u015ftirdi\u011fi g\u00f6r\u00fclmektedir.<\/p>\n<p>Birka\u00e7 b\u00fcy\u00fck \u00e7al\u0131\u015fma, ceviz yemenin toplam kolesterol\u00fc ve &#8220;k\u00f6t\u00fc&#8221; LDL kolesterol\u00fc \u00f6nemli \u00f6l\u00e7\u00fcde azaltt\u0131\u011f\u0131n\u0131 ve &#8220;iyi&#8221; HDL kolesterol seviyelerini art\u0131rd\u0131\u011f\u0131n\u0131 bulmu\u015flard\u0131r.<\/p>\n<p>Ayr\u0131ca, kan bas\u0131nc\u0131 ve dola\u015f\u0131m sisteminizden normal kan ak\u0131\u015f\u0131 da dahil olmak \u00fczere kalp sa\u011fl\u0131\u011f\u0131 ile ilgili di\u011fer fakt\u00f6rleri de iyile\u015ftirebilirler.<\/p>\n<p>Ek olarak, ceviz bir\u00e7ok kronik hastal\u0131\u011fa katk\u0131da bulunabilecek iltihab\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p>\u0130lgin\u00e7tir ki, \u00fcniversite \u00f6\u011frencilerinde yap\u0131lan bir \u00e7al\u0131\u015fma, ceviz yemenin &#8220;\u00e7\u0131kar\u0131msal ak\u0131l y\u00fcr\u00fctme&#8221; ad\u0131 verilen bir bili\u015f \u00f6l\u00e7\u00fcs\u00fcn\u00fc art\u0131rd\u0131\u011f\u0131n\u0131 ve cevizin beyin \u00fczerinde yararl\u0131 etkileri olabilece\u011fini d\u00fc\u015f\u00fcnd\u00fcrd\u00fc.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6ZET<\/strong>\u00a0Ceviz, omega-3 ya\u011f ALA&#8217;s\u0131n\u0131n ve di\u011fer bir\u00e7ok besinin harika bir kayna\u011f\u0131d\u0131r. Ceviz yemek kalp sa\u011fl\u0131\u011f\u0131na ve hatta potansiyel olarak beyninize fayda sa\u011flayabilir.<\/p>\n<\/blockquote>\n<h2><a>4. Kaju<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static-bebeautiful-in.unileverservices.com\/Half-dipped-nail-art-trend_mobilehome_1.jpg\" alt=\"\" \/><\/figure>\n<p>Kaju a\u011fac\u0131 f\u0131st\u0131\u011f\u0131 ailesinin bir par\u00e7as\u0131d\u0131r ve iyi bir besin profiline sahiptir.<\/p>\n<p>Bir ons (28 gram) kaju kabaca i\u00e7erir:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0155<\/li>\n<li><strong>Fat:<\/strong>\u00a012 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a05 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a09 grams<\/li>\n<li><strong>Lif:<\/strong>\u00a01 gram<\/li>\n<li><strong>E vitamini:<\/strong>\u00a0RDI&#8217;n\u0131n% 1&#8217;i<\/li>\n<li><strong>Magnesium:<\/strong>\u00a020% of the RDI<\/li>\n<\/ul>\n<p>Bir dizi \u00e7al\u0131\u015fma, kaju bak\u0131m\u0131ndan y\u00fcksek diyetlerin metabolik sendrom semptomlar\u0131n\u0131 iyile\u015ftirip iyile\u015ftiremeyece\u011fi incelenmi\u015ftir.<\/p>\n<p>Bir \u00e7al\u0131\u015fma, kajudan elde edilen kalorilerin% 20&#8217;sini i\u00e7eren bir diyetin metabolik sendromlu ki\u015filerde kan bas\u0131nc\u0131n\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 buldu.<\/p>\n<p>Ba\u015fka bir \u00e7al\u0131\u015fma kaju diyetin antioksidan potansiyelini art\u0131rd\u0131\u011f\u0131n\u0131 fark etti.<\/p>\n<p>\u0130lgin\u00e7tir ki, birka\u00e7 \u00e7al\u0131\u015fma kaju y\u00fcksek diyetlerin metabolik sendromlu ki\u015filerde kan \u015fekerini art\u0131rabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n<p>Ba\u015fka bir b\u00fcy\u00fck \u00e7al\u0131\u015fma, kaju bak\u0131m\u0131ndan zengin bir diyetin kan bas\u0131nc\u0131y\u0131 d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc ve &#8220;iyi&#8221; HDL kolesterol seviyelerini art\u0131rd\u0131\u011f\u0131n\u0131 g\u00f6zlemledi. Bununla birlikte, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 veya kan \u015fekeri seviyeleri \u00fczerinde \u00f6nemli bir etkisi yoktu.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6ZET<\/strong>\u00a0Kaju bir dizi \u00f6nemli besin i\u00e7erir ve \u00e7al\u0131\u015fmalar kan lipit seviyelerini iyile\u015ftirebilece\u011fini ve kan bas\u0131nc\u0131y\u0131 d\u00fc\u015f\u00fcrebilece\u011fini g\u00f6stermektedir.<\/p>\n<\/blockquote>\n<h2><a>5. Ceviz<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/food.fnr.sndimg.com\/content\/dam\/images\/food\/fullset\/2020\/10\/28\/0\/GettyImages-1158203621.jpg.rend.hgtvcom.616.411.suffix\/1603920602255.jpeg\" alt=\"\" \/><\/figure>\n<p>Ceviz tatl\u0131larda s\u0131kl\u0131kla kullan\u0131l\u0131r, ancak kendi ba\u015flar\u0131na olduk\u00e7a besleyicidirler.<\/p>\n<p>Bir ons (28 gram) ceviz kabaca i\u00e7erir:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0193<\/li>\n<li><strong>Fat:<\/strong>\u00a020 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a03 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a04 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a02.5 grams<\/li>\n<li><strong>Vitamin E:<\/strong>\u00a02% of the RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a08% of the RDI<\/li>\n<\/ul>\n<p>Birka\u00e7 \u00e7al\u0131\u015fma, cevizlerin normal kolesterol seviyelerine sahip ki\u015filerde &#8220;k\u00f6t\u00fc&#8221; LDL kolesterol\u00fc d\u00fc\u015f\u00fcrebilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n<p>Di\u011fer f\u0131nd\u0131klar gibi, cevizler de antioksidan g\u00f6revi g\u00f6ren bile\u015fikler olan polifenoller i\u00e7erir.<\/p>\n<p>D\u00f6rt haftal\u0131k bir \u00e7al\u0131\u015fmada, g\u00fcnl\u00fck kalori al\u0131mlar\u0131n\u0131n% 20&#8217;si olarak ceviz yiyen insanlar kanlar\u0131nda geli\u015fmi\u015f antioksidan profiller g\u00f6sterdi.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6ZET<\/strong>\u00a0Ceviz \u00e7e\u015fitli faydal\u0131 besinler i\u00e7erir. Ayr\u0131ca antioksidanlar\u0131 paketlerler ve &#8220;k\u00f6t\u00fc&#8221; LDL kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilirler.<\/p>\n<\/blockquote>\n<h2><a>6. Macadamia F\u0131nd\u0131k<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/gumlet.assettype.com\/freepressjournal%2F2020-11%2Fbac80d21-032c-42d6-9661-a370a11de45c%2Fetc_lead_nov_27.jpg?w=1200\" alt=\"\" \/><\/figure>\n<p>Macadamia f\u0131nd\u0131klar\u0131 \u00e7ok \u00e7e\u015fitli besin maddeleri i\u00e7erir ve tekli doymam\u0131\u015f ya\u011f i\u00e7in harika bir kaynakt\u0131r.<\/p>\n<p>Bir ons (28 gram) kabaca i\u00e7erir:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0200<\/li>\n<li><strong>Fat:<\/strong>\u00a021 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a02 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a04 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a02.5 grams<\/li>\n<li><strong>E vitamini:<\/strong>\u00a0RDI&#8217;n\u0131n% 1&#8217;i<\/li>\n<li><strong>Magnesium:<\/strong>\u00a09% of the RDI<\/li>\n<\/ul>\n<p>Macadamia f\u0131st\u0131\u011f\u0131n\u0131n sa\u011fl\u0131k yararlar\u0131n\u0131n \u00e7o\u011fu kalp sa\u011fl\u0131\u011f\u0131 ile ilgilidir. Bunun nedeni y\u00fcksek tekli doymam\u0131\u015f ya\u011f i\u00e7eri\u011fi olabilir.<\/p>\n<p>Bir dizi \u00e7al\u0131\u015fma, macadamia f\u0131nd\u0131k bak\u0131m\u0131ndan zengin diyetlerin, y\u00fcksek kolesterol seviyelerine sahip olanlarda hem toplam kolesterol\u00fc hem de &#8220;k\u00f6t\u00fc&#8221; LDL kolesterol\u00fc d\u00fc\u015f\u00fcrebilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n<p>Macadamia bak\u0131m\u0131ndan zengin bir diyet, Amerikan Kalp Derne\u011fi taraf\u0131ndan \u00f6nerilen kalp sa\u011fl\u0131\u011f\u0131 diyetine benzer etkiler bile \u00fcretti.<\/p>\n<p>Ek olarak, macadamia f\u0131nd\u0131k oksidatif stres ve iltihap da dahil olmak \u00fczere kalp hastal\u0131\u011f\u0131 i\u00e7in di\u011fer risk fakt\u00f6rlerini azaltabilir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6ZET<\/strong>\u00a0Macadamia f\u0131nd\u0131k tekli doymam\u0131\u015f ya\u011fda \u00e7ok y\u00fcksektir. Bu, kalp hastal\u0131\u011f\u0131 risk fakt\u00f6rlerini azaltma yeteneklerini a\u00e7\u0131klayabilir.<\/p>\n<\/blockquote>\n<h2><a>7. Brezilya F\u0131nd\u0131k<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i2.wp.com\/sixfishes.com\/wp-content\/uploads\/2020\/01\/brazil-nuts.jpeg?fit=1920%2C1280&amp;ssl=1\" alt=\"\" \/><\/figure>\n<p>Brezilya f\u0131nd\u0131k amazon bir a\u011fa\u00e7tan kaynaklan\u0131r ve inan\u0131lmaz derecede zengin bir selenyum kayna\u011f\u0131d\u0131r.<\/p>\n<p>Bir onsluk (28 gram) Brezilya f\u0131st\u0131\u011f\u0131 porsiyon yakla\u015f\u0131k \u015funlar\u0131 i\u00e7erir:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0182<\/li>\n<li><strong>Fat:<\/strong>\u00a018 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a04 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a03 grams<\/li>\n<li><strong>Fiber:<\/strong>\u00a02 grams<\/li>\n<li><strong>Vitamin E:<\/strong>\u00a08% of the RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a026% of the RDI<\/li>\n<\/ul>\n<p>Selenyum antioksidan g\u00f6revi g\u00f6ren gelen bir mineraldir. Bir dizi v\u00fccut fonksiyonlar\u0131 i\u00e7in kullan\u0131lmas\u0131na ra\u011fmen, diyetiniz arac\u0131l\u0131\u011f\u0131yla sadece k\u00fc\u00e7\u00fck miktarlarda elde etmeniz gerekir.<\/p>\n<p>Bir onsluk (28 gram) Brezilya f\u0131st\u0131\u011f\u0131 porsiyon, selenyum i\u00e7in RDI&#8217;n\u0131n% 100&#8217;\u00fcnden fazlas\u0131n\u0131 sa\u011flayacakt\u0131r.<\/p>\n<p>Selenyum eksikli\u011fi nadirdir ve genellikle sadece belirli hastal\u0131k durumlar\u0131nda g\u00f6r\u00fcl\u00fcr.<\/p>\n<p>\u00d6rne\u011fin, bir \u00e7al\u0131\u015fma b\u00f6brek hastal\u0131\u011f\u0131 nedeniyle hemodiyaliz ge\u00e7iren ki\u015filerin selenyum eksikli\u011fi oldu\u011funu buldu.<\/p>\n<p>Bu insanlar \u00fc\u00e7 ay boyunca g\u00fcnde sadece bir Brezilya somunu yediklerinde, kan selenyum seviyeleri normale d\u00f6nd\u00fc ve f\u0131nd\u0131k kanlar\u0131nda antioksidan bir etkiye sahipti.<\/p>\n<p>Brezilya f\u0131st\u0131\u011f\u0131 kolesterol seviyelerini de d\u00fc\u015f\u00fcrebilir. Dahas\u0131, obez gen\u00e7lerde oksidatif stresi azaltabilir ve kan damarlar\u0131n\u0131n i\u015flevini art\u0131rabilirler.<\/p>\n<p>Son olarak, Brezilya f\u0131st\u0131\u011f\u0131 hem sa\u011fl\u0131kl\u0131 insanlarda hem de hemodiyaliz ge\u00e7irenlerde iltihab\u0131 azaltabilir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6ZET<\/strong>\u00a0Brezilya f\u0131st\u0131\u011f\u0131 m\u00fckemmel bir selenyum kayna\u011f\u0131d\u0131r. Ayr\u0131ca kolesterol seviyelerini, oksidatif stresi ve iltihab\u0131 azaltmaya yard\u0131mc\u0131 olabilirler.<\/p>\n<\/blockquote>\n<h2><a>8. F\u0131nd\u0131k<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hazelnuts.com\/wp-content\/uploads\/2020\/03\/close-up-view-nuts-concept-arrangement_23-2148678200.jpg\" alt=\"\" \/><\/figure>\n<p>F\u0131nd\u0131k \u00e7ok besleyicidir.<\/p>\n<p>Bir ons (28 gram) f\u0131nd\u0131k kabaca i\u00e7erir:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0176<\/li>\n<li><strong>Fat:<\/strong>\u00a09 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a06 gram<\/li>\n<li><strong>Karbonhidrat:<\/strong>\u00a06 gram<\/li>\n<li><strong>Lif:<\/strong>\u00a03,5 gram<\/li>\n<li><strong>Vitamin E:<\/strong>\u00a037% of the RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a020% of the RDI<\/li>\n<\/ul>\n<p>Di\u011fer bir\u00e7ok f\u0131nd\u0131k gibi f\u0131nd\u0131\u011f\u0131n da kalp hastal\u0131\u011f\u0131 risk fakt\u00f6rleri \u00fczerinde yararl\u0131 etkileri oldu\u011fu g\u00f6r\u00fclmektedir.<\/p>\n<p>Bir \u00e7al\u0131\u015fma, f\u0131nd\u0131k bak\u0131m\u0131ndan zengin bir diyetin toplam kolesterol\u00fc, &#8220;k\u00f6t\u00fc&#8221; LDL kolesterol\u00fc ve trigliseritleri azaltt\u0131\u011f\u0131n\u0131 buldu. Ayr\u0131ca iltihap belirte\u00e7lerini d\u00fc\u015f\u00fcrd\u00fc ve kan damar\u0131 fonksiyonunu geli\u015ftirdi.<\/p>\n<p>Di\u011fer \u00e7al\u0131\u015fmalar, f\u0131nd\u0131k diyetlerinin kolesterol seviyelerini iyile\u015ftirebilece\u011fini ve kandaki E vitamini miktar\u0131n\u0131 art\u0131rabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6ZET<\/strong>\u00a0F\u0131nd\u0131k, E vitamini gibi bir\u00e7ok besinin iyi bir kayna\u011f\u0131d\u0131r. Ayr\u0131ca kalp hastal\u0131\u011f\u0131 risk fakt\u00f6rlerini azaltabilirler.<\/p>\n<\/blockquote>\n<h2>9. Yer f\u0131st\u0131\u011f\u0131<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.india.com\/wp-content\/uploads\/2020\/12\/PEpeanuts.jpg\" alt=\"\" \/><\/figure>\n<p>Bu makaledeki di\u011fer f\u0131nd\u0131klar\u0131n aksine, yer f\u0131st\u0131\u011f\u0131 a\u011fa\u00e7 f\u0131st\u0131\u011f\u0131 de\u011fildir, ancak baklagil ailesine aittir.<\/p>\n<p>Bununla birlikte, a\u011fa\u00e7 f\u0131st\u0131\u011f\u0131 ile benzer besin profillerine ve sa\u011fl\u0131k yararlar\u0131na sahiptirler.<\/p>\n<p>Bir ons (28 gram) kuru kavrulmu\u015f yer f\u0131st\u0131\u011f\u0131 kabaca i\u00e7erir:<\/p>\n<ul>\n<li><strong>Calories:<\/strong>\u00a0176<\/li>\n<li><strong>Fat:<\/strong>\u00a017 grams<\/li>\n<li><strong>Protein:<\/strong>\u00a04 grams<\/li>\n<li><strong>Carbs:<\/strong>\u00a05 grams<\/li>\n<li><strong>Lif:<\/strong>\u00a03 gram<\/li>\n<li><strong>Vitamin E:<\/strong>\u00a021% of the RDI<\/li>\n<li><strong>Magnesium:<\/strong>\u00a011% of the RDI<\/li>\n<\/ul>\n<p>120.000&#8217;den fazla ki\u015fide yap\u0131lan bir \u00e7al\u0131\u015fmada, daha y\u00fcksek yer f\u0131st\u0131\u011f\u0131 al\u0131m\u0131n\u0131n daha d\u00fc\u015f\u00fck \u00f6l\u00fcm oranlar\u0131 ile ili\u015fkili oldu\u011fu bulunmu\u015ftur.<\/p>\n<p>Yer f\u0131st\u0131\u011f\u0131 kalp hastal\u0131\u011f\u0131 risk fakt\u00f6rlerini de iyile\u015ftirebilir.<\/p>\n<p>\u0130lgin\u00e7tir ki, bir \u00e7al\u0131\u015fma haftada be\u015ften fazla f\u0131st\u0131k ezmesi yemi\u015f kad\u0131nlar\u0131n tip 2 diyabet oranlar\u0131n\u0131n daha d\u00fc\u015f\u00fck oldu\u011funu buldu.<\/p>\n<p>Ayr\u0131ca gebelikte haftada bir veya daha fazla yer f\u0131st\u0131\u011f\u0131 yeen annelerin \u00e7ocuklar\u0131nda ast\u0131m ve alerjik hastal\u0131k oranlar\u0131 daha d\u00fc\u015f\u00fck olabilirsiniz.<\/p>\n<p>Bununla birlikte, bir\u00e7ok marka b\u00fcy\u00fck miktarlarda ilave ya\u011f, \u015feker ve di\u011fer bile\u015fenler i\u00e7erir. Bu nedenle, en y\u00fcksek f\u0131st\u0131k i\u00e7eri\u011fine sahip f\u0131st\u0131k ezmesi se\u00e7mek en iyisidir.<\/p>\n<p>Benzer \u015fekilde, yer f\u0131st\u0131\u011f\u0131 genellikle tuzlan\u0131r, bu da ili\u015fkili sa\u011fl\u0131k faydalar\u0131ndan baz\u0131lar\u0131n\u0131 ortadan kald\u0131rabilir. Bunun yerine, sade, tuzsuz, elveri\u015fsiz yer f\u0131st\u0131\u011f\u0131 se\u00e7meye \u00e7al\u0131\u015f\u0131n.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00d6ZET<\/strong>\u00a0Di\u011fer f\u0131nd\u0131klar\u0131n aksine, yer f\u0131st\u0131\u011f\u0131 baklagil ailesine aittir. Bununla birlikte, a\u011fa\u00e7 f\u0131st\u0131\u011f\u0131na benzeyen besin profillerine sahiptirler ve ayr\u0131ca kalp hastal\u0131\u011f\u0131 ve diyabet i\u00e7in risk fakt\u00f6rlerini azaltmaya yard\u0131mc\u0131 olabilirler.<\/p>\n<\/blockquote>\n<h2><a>S\u00f6z\u00fcn \u00f6z\u00fc<\/a><\/h2>\n<p>F\u0131nd\u0131k, \u00e7ok \u00e7e\u015fitli temel besin maddeleri i\u00e7erdi\u011finden, yiyebilece\u011finiz en sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klardan biridir.<\/p>\n<p>Bununla birlikte, yararl\u0131 etkileri minimum \u015fekilde i\u015flenmi\u015f ve ilave i\u00e7eri\u011fi olmayan f\u0131nd\u0131klara atfedilir.<\/p>\n<p>F\u0131st\u0131k ezmesi gibi bir\u00e7ok i\u015flenmi\u015f f\u0131nd\u0131k \u00fcr\u00fcn\u00fc genellikle y\u00fcksek miktarda tuz veya ilave \u015feker i\u00e7erir. Sonu\u00e7 olarak, ba\u015fka hi\u00e7bir \u015fey eklenmeden f\u0131nd\u0131k sat\u0131n almak en iyisidir.<\/p>\n<p>Di\u011fer do\u011fal, b\u00fct\u00fcn g\u0131dalardan olu\u015fan sa\u011fl\u0131kl\u0131 bir diyete dahil edildi\u011finde, f\u0131nd\u0131k bir\u00e7ok kronik hastal\u0131k i\u00e7in risk fakt\u00f6rlerini azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Kuruyemi\u015fler sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131k se\u00e7enekleridir. Genellikle ya\u011flar\u0131 y\u00fcksek olmas\u0131na ra\u011fmen, i\u00e7erdikleri ya\u011f sa\u011fl\u0131kl\u0131 bir t\u00fcrd\u00fcr. Ayr\u0131ca iyi lif ve protein kaynaklar\u0131d\u0131r. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6387,"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":[202,223,19],"tags":[],"class_list":["post-6386","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-benefits","category-healthy-eating","category-nutrition"],"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\/healthy-nuts-1296x728-feature.jpg","categories_details":[{"id":202,"name":"Benefits","count":166,"parent":0},{"id":223,"name":"Healthy Eating","count":115,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6572,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6386","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=6386"}],"version-history":[{"count":11,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6386\/revisions"}],"predecessor-version":[{"id":14377,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/6386\/revisions\/14377"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/6387"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=6386"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=6386"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=6386"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}