{"id":6461,"date":"2024-04-26T00:00:23","date_gmt":"2024-04-26T00:00:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6461"},"modified":"2024-04-26T17:27:40","modified_gmt":"2024-04-26T17:27:40","slug":"25-ways-to-add-more-fiber-to-your-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/25-ways-to-add-more-fiber-to-your-diet\/","title":{"rendered":"DIYETINIZE DAHA FAZLA LIF EKLEMENIN 25 YOLU"},"content":{"rendered":"<\/p>\n

Bug\u00fcn daha fazla lif doktoru uzak tutacak<\/p>\n

Muhtemelen doktorunuz size say\u0131s\u0131z kez daha fazla lif yemeniz gerekti\u011fini s\u00f6yledi. Kab\u0131zl\u0131\u011f\u0131 \u00f6nlemenin veya hafifletmenin yan\u0131 s\u0131ra, lifin kalp hastal\u0131\u011f\u0131, diyabet ve hatta belirli kanser t\u00fcrleri \u015fans\u0131n\u0131z\u0131 azaltmak gibi bir\u00e7ok sa\u011fl\u0131k yarar\u0131 vard\u0131r.<\/p>\n

Daha fazla fibere ihtiyac\u0131n\u0131z oldu\u011funu s\u00f6ylemek kolay olsa da, bunun tam olarak neye benzedi\u011fini bulmak biraz daha zor. Bununla birlikte, harika bir lif kayna\u011f\u0131 ve denemek i\u00e7in baz\u0131 heyecan verici yeni malzemeler bulacaks\u0131n\u0131z. G\u00fcnl\u00fck diyetinize bu yiyeceklerden daha fazlas\u0131n\u0131 eklemek size tonlarca g\u00fcnl\u00fck fayda sa\u011flayabilir.<\/p>\n

patlam\u0131\u015f m\u0131s\u0131r<\/h2>\n

\"Popcorn\"istockphoto.com<\/span><\/p>\n

\u00dc\u00e7 bardak hava f\u0131skiyeli patlam\u0131\u015f m\u0131s\u0131r veya 1 ons, size 3,6 gram lif sa\u011flayacakt\u0131r. Tam tah\u0131l olan patlam\u0131\u015f m\u0131s\u0131r, g\u00fcn\u00fcn her saatinde harika bir at\u0131\u015ft\u0131rmal\u0131k olabilir. \u00f6n\u00fcm\u00fczdeki<\/p>\n

B\u00fct\u00fcn meyve ve sebzeler<\/h2>\n

\"Wholeistockphoto.com<\/span><\/p>\n

Sulu su, diyetinize \u00e7ok fazla meyve ve sebze alman\u0131n bir yolu olsa da, i\u015flem onlar\u0131 tamamen lifden s\u0131y\u0131r\u0131r ve sizi \u015feker konsantrasyonu ile b\u0131rak\u0131r. Lif al\u0131m\u0131n\u0131z\u0131 en \u00fcst d\u00fczeye \u00e7\u0131karmak i\u00e7in b\u00fct\u00fcn meyve ve sebzeleri yiyin. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Yulaf ezmesi<\/h2>\n

\"Oatmeal\"istockphoto.com<\/span><\/p>\n

Vitamin, antioksidan ve mineral bak\u0131m\u0131ndan y\u00fcksek olan yulaf, s\u00fcper sa\u011fl\u0131kl\u0131 bir tah\u0131ld\u0131r. Sadece bir bardak yulaf ezmesi 4 gram lif i\u00e7erir ve kahvalt\u0131da bir kase g\u00fcne ba\u015flamak i\u00e7in harika bir yoldur. Yulaf hem \u00e7\u00f6z\u00fcnmeyen hem de \u00e7\u00f6z\u00fcn\u00fcr liflere sahiptir ve kan \u015fekeri ve kolesterol seviyeleri i\u00e7in harika olabilecek yulaf beta-glukan ad\u0131 verilen \u00e7\u00f6z\u00fcn\u00fcr bir lif i\u00e7erir. Bu ayn\u0131 zamanda yulaf ezmesini \u015fi\u015fkinlikle sava\u015fmak i\u00e7in en iyi yiyecekler aras\u0131nda yapar. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Chia tohumlar\u0131<\/h2>\n

\"Chia<\/p>\n

Puding, \u00e7ubuk ve ekmeklerde kullan\u0131labilecek \u00e7ok y\u00f6nl\u00fc bir bile\u015fen olan chia tohumlar\u0131, ons ba\u015f\u0131na 10 gram lifin yan\u0131 s\u0131ra bol miktarda vitamin, mineral, omega-3 ya\u011f asidi ve protein sa\u011flar. Y\u00fczde 95 \u00e7\u00f6z\u00fcnmeyen lifden olu\u015fan chia tohumu yemek sindirime yard\u0131mc\u0131 olacakt\u0131r ve ayr\u0131ca daha d\u00fc\u015f\u00fck diyabet riski ile ba\u011flant\u0131l\u0131d\u0131r. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Ak\u015fam yeme\u011finden \u00f6nce salata<\/h2>\n

\"Saladistockphoto.com<\/span><\/p>\n

Lif i\u00e7eri\u011fi de dahil olmak \u00fczere sebze yemenin bir\u00e7ok faydas\u0131 vard\u0131r. Yemek yemeden \u00f6nce yedi\u011finizi emin olursan\u0131z, yemek s\u0131ras\u0131nda daha fazla yedi\u011finizi g\u00f6receksiniz. Penn State’te yap\u0131lan bir \u00e7al\u0131\u015fmada, yemeklerinden \u00f6nce salata verilen kad\u0131nlar\u0131n, yeme\u011fin kendisi s\u0131ras\u0131nda servis edilen salatalardan y\u00fczde 23 daha fazla sebze yedikleri, bu da genel olarak daha fazla lif yedikleri anlam\u0131na geldi\u011fi bulunmu\u015ftur. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Kurutulmu\u015f meyve<\/h2>\n

\"Driedistockphoto.com<\/span><\/p>\n

Hareket yerinde yemek i\u00e7in kolay bir at\u0131\u015ft\u0131rmal\u0131k olan kurutulmu\u015f meyve lif ile doldurulur. Sadece a\u011f\u0131rl\u0131k olarak, taze meyveden elde edece\u011finiz lif, mineral ve vitaminlerin 3,5 kat\u0131na kadar elde edersiniz. M\u0131s\u0131r gevre\u011finize, iz kar\u0131\u015f\u0131m\u0131n\u0131za veya salatan\u0131za biraz ekleyin. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Alternatif unlar<\/h2>\n

\"Alternativeistockphoto.com<\/span><\/p>\n

Lif al\u0131m\u0131n\u0131z\u0131 sa\u011flamak i\u00e7in beyaz un d\u0131\u015f\u0131ndaki unlarla pi\u015firmek i\u00e7in elinizi deneyin. \u00d6rne\u011fin tam bu\u011fday b\u00f6re\u011fi unu, beyaz undan \u00fc\u00e7 kat daha fazla lif i\u00e7erir (bardak ba\u015f\u0131na 3,4 gram lif i\u00e7erir). Soya unu ons ba\u015f\u0131na 5 gram lif i\u00e7erirken, hindistancevizi unu ons ba\u015f\u0131na 11 gramd\u0131r. Tam bu\u011fday ununun yan\u0131 s\u0131ra badem, arpa, nohut ve f\u0131nd\u0131k unlar\u0131 gibi di\u011fer bir\u00e7ok bu\u011fday d\u0131\u015f\u0131 un ons ba\u015f\u0131na 3 gram lif i\u00e7erir. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Keten tohumu<\/h2>\n

\"Flaxistockphoto.com<\/span><\/p>\n

Sadece bir \u00e7orba ka\u015f\u0131\u011f\u0131 keten tohumu 2,8 gram lif i\u00e7erir (bardak ba\u015f\u0131na 46 gramd\u0131r) ve ayr\u0131ca keten tohumu diyabet, kalp hastal\u0131\u011f\u0131, iltihaplanma ve ruh hali de\u011fi\u015fimlerini \u00f6nlemeye yard\u0131mc\u0131 olan en zengin omega-3 ya\u011f bitki kayna\u011f\u0131d\u0131r. Pi\u015firmenizde kullan\u0131n veya bir smoothie’ye biraz ekleyin. \u00f6n\u00fcm\u00fczdeki<\/p>\n

\u00c7ilek<\/h2>\n

\"Berries\"istockphoto.com<\/span><\/p>\n

Meyve veya tatl\u0131 bir \u015fey arzuluyorsan\u0131z, tohumlu meyveler \u00f6zellikle lif bak\u0131m\u0131ndan zengindir. Ahududu ve b\u00f6\u011f\u00fcrtlen bardak ba\u015f\u0131na 8 gram lif i\u00e7erirken, yaban mersini 4 gram ve \u00e7ilek 3 gramd\u0131r. Meyveler ayr\u0131ca di\u011fer meyvelerden nispeten daha az \u015fekerli ve salatalara, tah\u0131llara veya yo\u011furtlara eklemek i\u00e7in m\u00fckemmeldir. \u00f6n\u00fcm\u00fczdeki<\/p>\n

bulgur<\/h2>\n

\"Bulgur\"istockphoto.com<\/span><\/p>\n

Bu\u011fday\u0131n \u00e7atlam\u0131\u015f parboiled kabuklar\u0131ndan yap\u0131lan bulgur, Amerika Birle\u015fik Devletleri Tar\u0131m Bakanl\u0131\u011f\u0131 taraf\u0131ndan tam tah\u0131l olarak tan\u0131nan geleneksel bir Orta Do\u011fu tah\u0131l yeme\u011fidir. Sadece bir fincanda 8 gram lif vard\u0131r ve herhangi bir salataya m\u00fckemmel bir katk\u0131d\u0131r veya yulaf lapas\u0131 veya puding yapmak i\u00e7in kullan\u0131labilir. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Incir<\/h2>\n

\"Figs\"istockphoto.com<\/span><\/p>\n

Sadece d\u00f6rt incir yemek size neredeyse 8 gram lifin yan\u0131 s\u0131ra bol miktarda demir ve antioksidan verecektir. \u0130ncirin kan \u015fekeri ve trigliserit seviyelerini stabilize etmeye yard\u0131mc\u0131 oldu\u011fu bilinmektedir ve taze incir kurutulmu\u015f \u00e7e\u015fitten daha az \u015feker i\u00e7erir. \u00f6n\u00fcm\u00fczdeki<\/p>\n

F\u0131nd\u0131k<\/h2>\n

\"Nuts\"istockphoto.com<\/span><\/p>\n

Hemen hemen her t\u00fcrl\u00fc f\u0131nd\u0131k size bol miktarda lifin yan\u0131 s\u0131ra protein ve ya\u011f verecektir. Badem, \u00f6zellikle, ons ba\u015f\u0131na yakla\u015f\u0131k 3 gram ile harika bir lif kayna\u011f\u0131d\u0131r. F\u0131nd\u0131klar\u0131n\u0131z\u0131 at\u0131\u015ft\u0131rmal\u0131k olarak taze yiyin veya tariflerde veya salatalarda kullan\u0131n. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Patates<\/h2>\n

\"Potatoes\"<\/p>\n

B\u00fcy\u00fck bir f\u0131r\u0131nda patates 7 gram lifin yan\u0131 s\u0131ra bol miktarda B vitamini, C vitamini ve magnezyum i\u00e7erir. \u00c7ok y\u00f6nl\u00fc ve \u00e7ok sevilen bir besindir, bu da patates pi\u015firmenin bir\u00e7ok yolu ve bu lifi elde etmenin bir\u00e7ok yolu oldu\u011fu anlam\u0131na gelir. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Freekeh<\/h2>\n

\"Freekeh\"istockphoto.com<\/span><\/p>\n

Freekeh veya farik, ye\u015fil durum bu\u011fday\u0131ndan yap\u0131lan ve kavrulmu\u015f ve ovulmu\u015f ba\u015fka bir tah\u0131l yeme\u011fidir. Kuzey Afrika ve Levant mutfaklar\u0131ndan kaynaklanan, genellikle et yemekleri i\u00e7in bir taraf olarak kullan\u0131ld\u0131\u011f\u0131 veya salatalara kar\u0131\u015ft\u0131r\u0131ld\u0131\u011f\u0131 bir\u00e7ok do\u011fu Akdeniz \u00fclkesinde pop\u00fclerdir. Bunu kendiniz deneyin ve 100 gram freekeh ba\u015f\u0131na 13.3 gram lif bulacaks\u0131n\u0131z. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Merci -mek<\/h2>\n

\"Lentils\"istockphoto.com<\/span><\/p>\n

Sadece bir bardak pi\u015fmi\u015f mercimek yakla\u015f\u0131k 16 gram lif i\u00e7erir. Mercimek de kalbiniz i\u00e7in iyidir ve protein bak\u0131m\u0131ndan y\u00fcksektir ve kan \u015fekerinizi dengelemeye yard\u0131mc\u0131d\u0131r. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Nohut<\/h2>\n

\"Chickpeas\"istockphoto.com<\/span><\/p>\n

Ba\u015fka bir baklagil t\u00fcr\u00fc olan nohut protein ve \u00e7e\u015fitli mineraller gibi besinlerle doludur ve sadece bir bardak pi\u015fmi\u015f nohut yakla\u015f\u0131k 12 gram i\u00e7erir. Nohutun tad\u0131n\u0131 \u00e7\u0131karman\u0131n en iyi yolu kendinize biraz humus yapmakt\u0131r. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Edamame<\/h2>\n

\"Edamame\"istockphoto.com<\/span><\/p>\n

Protein bak\u0131m\u0131ndan y\u00fcksek, bir bardak pi\u015fmi\u015f edamame 8 gram lif i\u00e7erir. Bu ha\u015flanm\u0131\u015f ye\u015fil soya fasulyesi demir ve protein bak\u0131m\u0131ndan y\u00fcksektir ve kolesterol\u00fcn\u00fcz\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilir. Hafif bir at\u0131\u015ft\u0131rmal\u0131k i\u00e7in \u00fczerlerine biraz tuz serpin veya bir burger, salata veya guacamole’ye biraz edamame ekleyin. \u00f6n\u00fcm\u00fczdeki<\/p>\n

karabu\u011fday<\/h2>\n

\"Buckwheat\"istockphoto.com<\/span><\/p>\n

Bir bardak kavrulmu\u015f ve pi\u015fmi\u015f karabu\u011fday kabuklar\u0131 veya g\u00f6vdeli tohumlar 4,5 gram lif i\u00e7erir. Magnezyum ve \u00e7inko bak\u0131m\u0131ndan zengin olan karabu\u011fday gl\u00fcten i\u00e7ermez ve geleneksel olarak Japonya’da soba eri\u015ftesi yapmak i\u00e7in kullan\u0131l\u0131r. Ayr\u0131ca tah\u0131l veya smoothie’lere eklenebilir veya sade una gl\u00fctensiz bir alternatif olarak kullan\u0131labilir. Karabu\u011fday, Preston County, Bat\u0131 Virginia halk\u0131 taraf\u0131ndan o kadar sevilir ki, her y\u0131l onuruna koca bir yemek festivali bile d\u00fczenliyorlar. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Enginar<\/h2>\n

\"Artichokes\"istockphoto.com<\/span><\/p>\n

Orta enginar yakla\u015f\u0131k 7 gram lif i\u00e7erir ve en antioksidan bak\u0131m\u0131ndan zengin sebzelerden biridir. Enginar ayr\u0131ca folat, C vitamini ve K vitamini bak\u0131m\u0131ndan y\u00fcksek oldu\u011fu gibi demir, magnezyum, fosfor ve potasyum gibi vitamin ve mineraller bak\u0131m\u0131ndan da zengindir. B\u00fcy\u00fck bir ba\u015ftan \u00e7\u0131karc\u0131n\u0131n \u00e7i\u00e7ek tomurcuklar\u0131, bir enginar bir\u00e7ok \u015fekilde kullan\u0131labilir. Enginarlar\u0131n\u0131z\u0131 pi\u015firin, k\u0131zart\u0131n, \u0131zgaralay\u0131n veya doldur\u0131n veya makarna veya dald\u0131rma gibi daha b\u00fcy\u00fck bir \u00f6\u011f\u00fcnde bir bile\u015fen olarak tad\u0131n\u0131 \u00e7\u0131kar\u0131n. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Bitter \u00e7ikolata<\/h2>\n

\"Darkistockphoto.com<\/span><\/p>\n

Bitter \u00e7ikolata besinler ve antioksidanlarla doludur ve kakao i\u00e7eri\u011fi en az y\u00fczde 75 olan bitter \u00e7ikolata yerseniz, her 1 onsluk par\u00e7a i\u00e7in yakla\u015f\u0131k 3 gram lifiniz olur. Tatl\u0131larda da lezzetli ve harika, sanki her g\u00fcn bitter \u00e7ikolata yemek i\u00e7in yeterli bir neden de\u011filmi\u015f gibi. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Ye\u015fil bezelye<\/h2>\n

\"Greenistockphoto.com<\/span><\/p>\n

Ye\u015fil bezelye hemen hemen her \u015feye eklenebilir ve sadece 1 bardakta 9 gram lif bulacaks\u0131n\u0131z. Protein bak\u0131m\u0131ndan s\u00fcper y\u00fcksek olan ye\u015fil bezelye, kan \u015fekerini kontrol etmenize yard\u0131mc\u0131 olabilir ve kalsiyum, magnezyum ve potasyum gibi kalbiniz i\u00e7in iyi olan antioksidanlara ve minerallere sahip olabilir. Bu sebze de lezzetli ve geri d\u00f6n\u00fc\u015f yapmas\u0131 gereken vintage malzemelerden biri. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Tam bu\u011fday makarnas\u0131<\/h2>\n

\"Whole-wheatistockphoto.com<\/span><\/p>\n

Makarna lezzetli ve dolguludur ve tam bu\u011fday makarnas\u0131 m\u00fckemmel bir lif kayna\u011f\u0131d\u0131r. Sadece 1 bardak pi\u015fmi\u015f tam bu\u011fday spagettisi size normal spagettiden yakla\u015f\u0131k y\u00fczde 60 daha fazla olan yakla\u015f\u0131k 6 gram lif verecektir. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Kahverengi pirin\u00e7<\/h2>\n

\"Brownistockphoto.com<\/span><\/p>\n

Kahverengi pirin\u00e7, beyaz pirin\u00e7ten \u00e7ok daha fazla lif i\u00e7erir ve bardak ba\u015f\u0131na 2 gram yerine fincan ba\u015f\u0131na 4 gram lif i\u00e7erir. Genellikle olduk\u00e7a iyi bir alternatiftir ve gl\u00fctensiz olman\u0131n yan\u0131 s\u0131ra \u00e7o\u011fu tarifle harika tad\u0131 ve kan \u015fekerlerini veya kolesterollerini d\u00fc\u015f\u00fcrmek veya kontrol etmek isteyen insanlar i\u00e7in iyi bir se\u00e7enektir. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Avokado<\/h2>\n

\"Avocados\"istockphoto.com<\/span><\/p>\n

Her g\u00fcn bir avokado yemenin bir\u00e7ok nedeninden biri, b\u00fct\u00fcn bir avokadonun 5 gram lifin yan\u0131 s\u0131ra \u00e7ok say\u0131da sa\u011fl\u0131kl\u0131, tekli doymam\u0131\u015f ya\u011f asidine sahip olmas\u0131d\u0131r. Avokado da kalbiniz i\u00e7in iyidir ve tereya\u011f\u0131, mayonez, peynir, krem peynir veya ek\u015fi krema i\u00e7in harika bir alternatiftir. En pop\u00fcler olarak tost veya guacamole i\u00e7in kullan\u0131lan bu \u00e7ok y\u00f6nl\u00fc meyve salatan\u0131z\u0131, burritonuzu, burgerinizi, makarnan\u0131z\u0131 ve daha fazlas\u0131n\u0131 canlayabilir. \u00f6n\u00fcm\u00fczdeki<\/p>\n

Lif takviyeleri<\/h2>\n

\"Fiberistockphoto.com<\/span><\/p>\n

Lif alman\u0131n en iyi yolu diyetiniz olsa da, takviyeler ihtiyac\u0131n\u0131z olan\u0131 ald\u0131\u011f\u0131n\u0131zdan emin etmenin kolay ve kesin bir yolu olabilir. Lif takviyelerine \u00f6rnek olarak psyllium (kab\u0131zl\u0131\u011f\u0131 gidermek i\u00e7in s\u0131kl\u0131kla kullan\u0131lan Metamucil’deki ana bile\u015fen), guar lifi (doku i\u00e7in i\u015flenmi\u015f g\u0131dalarda bulunur), beta-glukanlar (ba\u011f\u0131rsakta fermente olan ve prebiyotik g\u00f6revi g\u00f6ren bir lif) ve glukomannan (shirataki eri\u015ftesinde ana bile\u015fen) say verilebilir. Bununla birlikte, lif takviyeleri al\u0131rken dikkatli olmak \u00f6nemlidir, \u00e7\u00fcnk\u00fc baz\u0131 ila\u00e7lara m\u00fcdahale edebilir ve \u015fi\u015fkinli\u011fe ve mide rahats\u0131zl\u0131\u011f\u0131na neden olabilirler. Takviyeyi ald\u0131ktan en az bir saat \u00f6nce veya d\u00f6rt saat sonra midenizi budad\u0131\u011f\u0131n\u0131zdan emin olun ve lif takviyelerini yava\u015f yava\u015f tan\u0131t\u0131n, \u00e7ok su i\u00e7ti\u011finizden emin olun.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Bug\u00fcn daha fazla lif doktoru uzak tutacak Muhtemelen doktorunuz size say\u0131s\u0131z kez daha fazla lif yemeniz gerekti\u011fini s\u00f6yledi. Kab\u0131zl\u0131\u011f\u0131 \u00f6nlemenin 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