{"id":7149,"date":"2024-12-06T00:00:47","date_gmt":"2024-12-06T00:00:47","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7149"},"modified":"2024-12-05T18:39:47","modified_gmt":"2024-12-05T18:39:47","slug":"what-are-healthy-fats","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-are-healthy-fats\/","title":{"rendered":"Sa\u011fl\u0131kl\u0131 Ya\u011flar Nelerdir?"},"content":{"rendered":"<p>Somon gibi so\u011fuk su ya\u011fl\u0131 bal\u0131klar, sa\u011fl\u0131kl\u0131 Omega 3 ya\u011f asitlerinin en iyi kaynaklar\u0131d\u0131r.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/T8VRCogmaprkOtfE2QT8oV2v2d0=\/768x0\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2016__07__grilled-salmon-eae4241f7e164f6cabc80e343eb550c3.jpg\" alt=\"\"\/><\/figure> <p id=\"mntl-sc-block_1-0\">Bir kilo verme ko\u00e7u olarak, hala ya\u011f yemenin sa\u011fl\u0131klar\u0131 i\u00e7in k\u00f6t\u00fc oldu\u011funu d\u00fc\u015f\u00fcnen dan\u0131\u015ft\u0131\u011f\u0131m insanlar\u0131n say\u0131s\u0131 beni hayreteiyor. Bu ger\u00e7eklerden daha uzak olamazd\u0131. Sa\u011fl\u0131kl\u0131 ya\u011flar a\u015fa\u011f\u0131dakiler de dahil olmak \u00fczere \u00e7e\u015fitli nedenlerle \u00e7ok \u00f6nemlidir:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-2\"><li>Maintaining steady energy<\/li><li>Vitamin absorption<\/li><li>Promoting healthy-looking skin<\/li><li>Reducing inflammation<\/li><li>Staving off heart disease<\/li><li>Minimizing risk of developing cancer and Alzheimer\u2019s<\/li><\/ul> <p id=\"mntl-sc-block_1-0-4\">Keten tohumu ya\u011f\u0131 gibi baz\u0131 sa\u011fl\u0131kl\u0131 ya\u011flar, diyet ya\u011f\u0131n\u0131 metabolize etmenize bile yard\u0131mc\u0131 olabilir.<\/p> <p id=\"mntl-sc-block_1-0-6\">Asl\u0131nda, 50 y\u0131ll\u0131k t\u0131bbi kan\u0131tlar\u0131n yeni bir analizine g\u00f6re, sa\u011fl\u0131kl\u0131 bir Akdeniz diyetinin bir par\u00e7as\u0131 oldu\u011fu s\u00fcrece, y\u00fcksek ya\u011fl\u0131 yiyecekler yemek meme kanseri, diyabet ve kalp hastal\u0131\u011f\u0131 riskini azaltabilir. Akdeniz diyeti meyve, sebze, baklagiller ve bal\u0131klarla doludur ve ayr\u0131ca zeytinya\u011f\u0131 ve avokadoda bulunanlar gibi tekli doymam\u0131\u015f ya\u011flarda y\u00fcksektir. Annals of Internal Medicine dergisinde yay\u0131nlanan bu \u00e7al\u0131\u015fma, obezite ile m\u00fccadele s\u00f6z konusu oldu\u011funda ya\u011f\u0131n (en az\u0131ndan sa\u011fl\u0131kl\u0131 ya\u011f) d\u00fc\u015fman olmad\u0131\u011f\u0131 arg\u00fcman\u0131n\u0131 k\u00f6r\u00fcklemektedir.<\/p> <p id=\"mntl-sc-block_1-0-8\">Herhangi bir s\u00fcpermarkette dola\u015f\u0131rsan\u0131z, az ya\u011fl\u0131 ve ya\u011fs\u0131z \u00fcr\u00fcnlerin \u00fcst\u00fcnl\u00fc\u011f\u00fcn\u00fc fark edeceksiniz. Bunun sonucunda ulusal obezite oran\u0131n\u0131n tavan yapm\u0131\u015f olmas\u0131 bir tesad\u00fcf m\u00fc? Ben \u00f6yle d\u00fc\u015f\u00fcnm\u00fcyorum. Sa\u011fl\u0131kl\u0131 ya\u011flardan ka\u00e7\u0131nan insanlar, \u015fekere metabolize olan daha fazla karbonhidrat t\u00fcketme e\u011filimindedir ve sonu\u00e7ta v\u00fccut ya\u011f\u0131 olarak depolan\u0131r.<\/p> <p id=\"mntl-sc-block_1-0-10\">Diyet ya\u011f\u0131, gram ba\u015f\u0131na protein ve karbonhidrat benzerlerinden daha yo\u011fundur. Bir gram diyet ya\u011f\u0131n\u0131n i\u00e7inde dokuz kalori ve hem karbonhidrat hem de protein i\u00e7in gram ba\u015f\u0131na d\u00f6rt kalori vard\u0131r.<\/p> <p id=\"mntl-sc-block_1-0-12\">Bir gram ya\u011fda daha fazla kalori olmas\u0131yla ilgili iyi haber, daha uzun s\u00fcre tok hissetmenize yard\u0131mc\u0131 olmas\u0131d\u0131r. Sa\u011fl\u0131kl\u0131 ve sa\u011fl\u0131kl\u0131 olmayan karbonhidratlar (iyi: sebzeler; k\u00f6t\u00fc: unlu mamuller) oldu\u011fu gibi, sa\u011fl\u0131kl\u0131 ve sa\u011fl\u0131kl\u0131 olmayan ya\u011flar da vard\u0131r.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-14\">Omega 3 Esansiyel Ya\u011f Asitleri (EFA)<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i1.wp.com\/askdrlinda.com\/wp-content\/uploads\/2017\/12\/salmon-2997240_1920-1.jpg?resize=1080%2C675&amp;ssl=1\" alt=\"\"\/><\/figure> <p id=\"mntl-sc-block_1-0-15\">Sa\u011fl\u0131kl\u0131 ya\u011flar\u0131n belki de en \u00e7ok touted Omega 3 ya\u011f asitleridir. Yumurtadan tah\u0131llara ve mayonezlere kadar bir\u00e7ok \u00fcr\u00fcn, omega 3 i\u00e7erdi\u011finden \u00fcr\u00fcnlerini sa\u011fl\u0131kl\u0131 olarak pazarlar, ancak g\u00fc\u00e7lendirilmi\u015f Omega 3 \u00fcr\u00fcnleri en g\u00fc\u00e7l\u00fc ve faydal\u0131 bile\u015fikleri i\u00e7ermez. En iyi kaynaklar so\u011fuk su ya\u011fl\u0131 bal\u0131klard\u0131r, \u00f6rne\u011fin:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-17\"><li>salmon<\/li><li>sardines<\/li><li>mackerel<\/li><li>albacore tuna (pregnant women and children should minimize because of mercury contamination risk)<\/li><li>herring<\/li><\/ul> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-19\">Bu ya\u011flar neden gerekli?<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.heart.org\/-\/media\/aha\/h4gm\/article-images\/cell_phone_picture_of_food.jpg?h=450&amp;w=800&amp;la=en&amp;hash=1689C29064DE1C9B322226AAE5CBD71344EDF9F5\" alt=\"\"\/><\/figure> <p id=\"mntl-sc-block_1-0-20\">EFA&#8217;lar en y\u00fcksek sa\u011fl\u0131k i\u00e7in gereklidir, \u00e7\u00fcnk\u00fc v\u00fccutlar\u0131m\u0131z bunlar\u0131 kendimiz \u00fcretmez; onu diyet kaynaklar\u0131ndan elde etmeliyiz. Omega 3 asitlerinin \u00fc\u00e7 \u015fekli vard\u0131r: ALA, EPA ve DHA. Yukar\u0131da listelenen so\u011fuk su bal\u0131klar\u0131, bilimsel olarak kan\u0131tlanm\u0131\u015f EPA ve DHA i\u00e7erir:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-22\"><li>reduce blood pressure and fat in the blood<\/li><li>lower triglyceride levels (a more important marker for heart disease than cholesterol)<\/li><li>reduce risk of sudden cardiac death<\/li><li>inhibit development of coronary heart disease<\/li><\/ul> <p id=\"mntl-sc-block_1-0-24\">Amerikan Kalp Derne\u011fi, kalp hastal\u0131\u011f\u0131 olanlar\u0131n g\u00fcnde en az bir gram Omega 3 EFA t\u00fcketmelerini \u00f6nerir. (Tercihen so\u011fuk su bal\u0131\u011f\u0131 veya y\u00fcksek kaliteli EPA\/DHA takviyesi \u015feklinde.)<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-26\">Vejetaryenler i\u00e7in sa\u011fl\u0131kl\u0131 ya\u011flar?<\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.onecms.io\/wp-content\/uploads\/sites\/35\/2016\/10\/16190845\/1000-omega-fat-feature_0.jpg\" alt=\"\"\/><\/figure> <p id=\"mntl-sc-block_1-0-27\">Omega 3&#8217;lerin bitkisel kaynaklar\u0131n\u0131 (ALA formu) tercih edin. Bunlar \u015funlard\u0131r:<\/p> <ul class=\"wp-block-list\" id=\"mntl-sc-block_1-0-29\"><li>flaxseed oil<\/li><li>soybean oil<\/li><li>canola oil<\/li><li>walnuts<\/li><li>broccoli<\/li><li>beans<\/li><\/ul> <p id=\"mntl-sc-block_1-0-31\">Baz\u0131 ara\u015ft\u0131rmac\u0131lar ALA&#8217;n\u0131n EPA ve DHA kadar faydal\u0131 olmad\u0131\u011f\u0131n\u0131 savunuyor, bu nedenle vejetaryenlere Omega 3 EFA takviyeleri almalar\u0131 tavsiye ediliyor.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-33\">Doymu\u015f ya\u011f: Veba gibi ka\u00e7\u0131n\u0131n?<\/h2> <p id=\"mntl-sc-block_1-0-34\">Ana ak\u0131m diyet uzmanlar\u0131, kalp hastal\u0131klar\u0131na b\u00fcy\u00fck katk\u0131da bulunan doymu\u015f ya\u011f\u0131 k\u00f6t\u00fcle\u015ftirmeye devam ediyor.<\/p> <p id=\"mntl-sc-block_1-0-36\"><a href=\"https:\/\/www.scientificamerican.com\/article\/carbs-against-cardio\/\" target=\"_blank\" rel=\"noreferrer noopener\">Some researchers<\/a>bununla birlikte, tereya\u011f\u0131 ve s\u00fct \u00fcr\u00fcnleri ve di\u011fer hayvansal kaynaklar gibi m\u00fctevaz\u0131 miktarda doymu\u015f ya\u011f kayna\u011f\u0131n\u0131n \u00e7ok say\u0131da besinsel fayda sa\u011flad\u0131\u011f\u0131n\u0131 iddia edin. Hatta baz\u0131lar\u0131, kalp hastal\u0131\u011f\u0131n\u0131n b\u00fcy\u00fck bir su\u00e7lusunun doymu\u015f ya\u011f olmad\u0131\u011f\u0131n\u0131, ancak pi\u015firme i\u015flemi s\u0131ras\u0131nda \u00e7ok doymam\u0131\u015f bitkisel ya\u011flar\u0131n yan\u0131 s\u0131ra, yayg\u0131n olarak trans ya\u011flar olarak da bilinen i\u015flenmi\u015f g\u0131dalarda kullan\u0131lan hidrojenize ya\u011flar oldu\u011funu \u00f6ne s\u00fcrmeye devam eder &#8211; t\u00fcketilmesi gereken en k\u00f6t\u00fc diyet ya\u011f\u0131 t\u00fcr\u00fc.<\/p> <p id=\"mntl-sc-block_1-0-38\">Hindistan cevizi ya\u011f\u0131 veya tereya\u011f\u0131, \u00f6zellikle yemek pi\u015firmek i\u00e7in sa\u011fl\u0131kl\u0131 doymu\u015f ya\u011f \u00f6rnekleridir. Is\u0131ya maruz kald\u0131\u011f\u0131nda doymu\u015f ya\u011flar bitkisel ya\u011flar gibi kimyasal olarak kolayca de\u011fi\u015fmez. Tekli doymam\u0131\u015f bir bitkisel ya\u011f ve \u00e7ok sa\u011fl\u0131kl\u0131 bir ya\u011f olan zeytinya\u011f\u0131, bu kural\u0131n istisnas\u0131d\u0131r.<\/p> <h2 class=\"wp-block-heading\" id=\"mntl-sc-block_1-0-40\">Son<\/h2> <p id=\"mntl-sc-block_1-0-41\">G\u00fcn boyunca sabit enerjinin tad\u0131n\u0131 \u00e7\u0131karmak ve optimum beslenme yararlar\u0131 elde etmek istiyorsan\u0131z, her \u00f6\u011f\u00fcnde en az biraz sa\u011fl\u0131kl\u0131 ya\u011f t\u00fcketin. Omega 3 so\u011fuk su bal\u0131k kaynaklar\u0131n\u0131 haftada iki ila d\u00f6rt kez tercih edin. Zeytinya\u011f\u0131, avokado ve \u00e7o\u011fu f\u0131nd\u0131k gibi tekli doymam\u0131\u015f kaynaklar\u0131 ekleyin. Soya fasulyesi, safran ve m\u0131s\u0131r ya\u011f\u0131 gibi \u00e7oklu doymam\u0131\u015f ya\u011flarla pi\u015firmekten ka\u00e7\u0131n\u0131n. Doymu\u015f ya\u011f, do\u011fal bir kaynaktan geldi\u011fi ve a\u015f\u0131r\u0131 pi\u015firilmemi\u015f oldu\u011fu s\u00fcrece \u0131l\u0131ml\u0131 olarak tamamd\u0131r.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Somon gibi so\u011fuk su ya\u011fl\u0131 bal\u0131klar, sa\u011fl\u0131kl\u0131 Omega 3 ya\u011f asitlerinin en iyi kaynaklar\u0131d\u0131r. Bir kilo verme ko\u00e7u olarak, hala [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7152,"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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