{"id":7154,"date":"2024-12-06T00:00:04","date_gmt":"2024-12-06T00:00:04","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7154"},"modified":"2024-12-06T15:43:14","modified_gmt":"2024-12-06T15:43:14","slug":"the-truth-about-fish-oil","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/the-truth-about-fish-oil\/","title":{"rendered":"Bal\u0131k Ya\u011f\u0131 Hakk\u0131ndaki Ger\u00e7ekler"},"content":{"rendered":"<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.treehugger.com\/thmb\/fhvqPhlmJkiZ1uysTatP7cLKcg8=\/768x0\/filters:no_upscale():max_bytes(150000):strip_icc():format(webp)\/__opt__aboutcom__coeus__resources__content_migration__mnn__images__2015__10__fish-oil-omega-3-capsules-c45892805e804fa7b4b6bd8504c5a954.jpg\" alt=\"\"\/><figcaption>Are these capsules full of amazing cures and treatments or are they just a version of modern-day snake oil?<\/figcaption><\/figure> <p>Bal\u0131k ve bal\u0131k ya\u011f\u0131 y\u00fczy\u0131llard\u0131r, \u00f6zellikle farkl\u0131 \u00fclkelerde ve \u00e7e\u015fitli deniz k\u00fclt\u00fcrlerinde geleneksel mutfa\u011f\u0131n veya diyetin bir par\u00e7as\u0131 olarak t\u00fcketilmektedir.<\/p> <p>D\u0131\u015f takviye olarak, morina karaci\u011fer ya\u011f\u0131 1800&#8217;lerin sonundan beri Avrupa&#8217;n\u0131n Sanayi Devrimi s\u0131ras\u0131nda yetersiz beslenen \u00e7ocuklarda bowlegs ve ra\u015fitizme neden olan D vitamini eksikliklerini kapatmak i\u00e7in kullan\u0131lm\u0131\u015ft\u0131r. Zaman i\u00e7inde ara\u015ft\u0131rmac\u0131lara g\u00f6re, morina bal\u0131\u011f\u0131 karaci\u011ferinde b\u00fcy\u00fck miktarda D vitamini depolad\u0131. Bug\u00fcn, bal\u0131k ya\u011f\u0131 kaps\u00fclleri sadece morina bal\u0131\u011f\u0131ndan elde edilen g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 vitamini i\u00e7in de\u011fil, di\u011fer bir\u00e7ok insan rahats\u0131zl\u0131\u011f\u0131yla tan\u0131\u015fmak i\u00e7in somon, uskumru, ringa bal\u0131\u011f\u0131, ton bal\u0131\u011f\u0131, balina ve fok ya\u011flar\u0131ndan elde edilen omega-3 ya\u011f asitleri i\u00e7in de kaynaklanmaktad\u0131r. 2017 y\u0131l\u0131nda, k\u00fcresel bal\u0131k ya\u011f\u0131 takviyeleri end\u00fcstrisinin asl\u0131nda 2025 y\u0131l\u0131nda 58 milyar ABD dolar\u0131na ula\u015faca\u011f\u0131 tahmin edilmektedir.*<\/p> <h3 class=\"wp-block-heading\">Bal\u0131k Ya\u011f\u0131n\u0131 Tek Kaps\u00fcll\u00fc-Fix-All Takviyesi Yapan Nedir?<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/d3b6u46udi9ohd.cloudfront.net\/wp-content\/uploads\/2019\/04\/12130107\/Fish-Oil.png\" alt=\"\"\/><\/figure> <p>Bal\u0131k ya\u011f\u0131n\u0131n kalp sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan pop\u00fclaritesi, 1970&#8217;lerde iki Danimarkal\u0131 bilim adam\u0131n\u0131n, geleneksel diyetlerinin bir par\u00e7as\u0131 olarak ya\u011fl\u0131 bal\u0131k t\u00fcketen Gr\u00f6nland&#8217;dan 130 yerel Inuit&#8217;in testlerine dayanan bir korelasyon hipotezi \u00e7izmesi ile y\u00fckseldi. Inuits&#8217;in kan \u00f6rneklerinde y\u00fcksek d\u00fczeyde omega-3 ya\u011f asidi bulundu; ayr\u0131ca koroner kalp hastal\u0131\u011f\u0131 oranlar\u0131n\u0131n belirgin \u015fekilde daha d\u00fc\u015f\u00fck oldu\u011fu olmu\u015ftur.<br\/><br\/>ABD ve Avrupa&#8217;daki di\u011fer laboratuvar \u00e7al\u0131\u015fmalar\u0131 ve reklamlar, omega-3&#8217;leri anti-enflamatuar \u00f6zelliklere sahip olacak \u015fekilde ve b\u00fcy\u00fcyen \u00e7ocuklar i\u00e7in &#8216;beyin g\u0131das\u0131&#8217; olarak te\u015fvik etti &#8211; asl\u0131nda, t\u00fcm sa\u011fl\u0131k ko\u015fullar\u0131n\u0131 \u00f6nlemek ve d\u00fczeltmek i\u00e7in bir takviye.<\/p> <h3 class=\"wp-block-heading\">Omega-3 Ya\u011flar\u0131 Nelerdir?<\/h3> <p>Somon, Ringa bal\u0131\u011f\u0131 ve Uskumru gibi ya\u011fl\u0131 bal\u0131klar\u0131n, sa\u011fl\u0131kl\u0131 bir metabolizma ve beyin ve b\u00fcy\u00fcme geli\u015fiminin korunmas\u0131nda ve kalp hastal\u0131\u011f\u0131n\u0131n \u00f6nlenmesinde insanlar i\u00e7in gerekli olan omega-3 ya\u011f asitleri i\u00e7erdi\u011fi s\u00f6ylenir. Bu omega-3 ya\u011f asitleri insan v\u00fccudu taraf\u0131ndan yap\u0131lamayan ve bu nedenle bitki ve bal\u0131k gibi d\u0131\u015f kaynaklardan elde edilen sa\u011fl\u0131kl\u0131 ya\u011flard\u0131r.<br\/><br\/>Bal\u0131k ya\u011f\u0131 kaps\u00fclleri, eikosapentaenoik asit (EPA) ve dokosaheksaenoik asit (DHA) gibi \u00fc\u00e7 t\u00fcr sa\u011fl\u0131kl\u0131 esansiyel ya\u011fdan ikisini i\u00e7erir. D\u00fczenli olarak ya\u011fl\u0131 bal\u0131k pi\u015firmeyenler veya diyetlerinin bir par\u00e7as\u0131 olarak bal\u0131k yemeyenler i\u00e7in, bal\u0131k ya\u011f\u0131 takviyeleri b\u00f6ylece \u00e7ok gerekli omega 3 ya\u011f asitlerini emmenin kolay ve kokusuz bir yolunu sa\u011flar. \u00dc\u00e7\u00fcnc\u00fc ya\u011f asidi olan alfa-linolenik asit (ALA), algler, zeytin, kanola ya\u011f\u0131 gibi bitki kaynaklar\u0131nda ve ceviz, keten tohumu, kabak \u00e7ekirde\u011fi ve chia tohumu gibi f\u0131nd\u0131klarda bulunur.<br\/><br\/>Bal\u0131k ya\u011f\u0131 kaps\u00fclleri bug\u00fcn muhtemelen her ya\u015ftan herkes i\u00e7in potansiyel sa\u011fl\u0131k yararlar\u0131 bol te\u015fvik iddialar\u0131 ile, d\u00fcnya \u00e7ap\u0131nda tezgah \u00fczerinde mevcut bir\u00e7ok takviyeler aras\u0131nda en pop\u00fcler olan\u0131d\u0131r. Bunlar \u015funlard\u0131r:<\/p> <ul class=\"wp-block-list\"><li>Children with ADHD symptoms,<\/li><li>Women with painful periods, as well as pregnant women with breast pain, and those at the risk of high blood pressure or early delivery, and to aid infant development,<\/li><li>Preventive measures for heart disease, stroke, kidney problems, cancers, lung disease, pneumonia, liver injury, itchy and scaly skin conditions like psoriasis, etc.<\/li><li>Pre-diabetes, diabetes, and related eye-problems, asthma, stomach ulcers, pancreatitis, inflammatory bowel disease, etc.<\/li><li>Weight loss, and bone and muscle-related conditions such as chronic fatigue syndrome, muscle soreness, rheumatoid arthritis, and inflammation, and also as \u2018brain food\u2019 helping with dyslexia, autism, and some, albeit hereditary conditions like Alzheimer&#8217;s, Dementia, and so on.<\/li><\/ul> <p>D\u00fcnya \u00e7ap\u0131nda bal\u0131k ya\u011f\u0131 takviyelerinin te\u015fviki, baz\u0131 insanlar\u0131 kendilerini korumak i\u00e7in \u00f6nleyici tedbirler olarak onlara ula\u015fmaya tamamen iyi bir sa\u011fl\u0131kta zorlar. Ancak baz\u0131 t\u0131p uzmanlar\u0131 ikna olmad\u0131.<\/p> <p>B\u00f6ylece bal\u0131k ya\u011f\u0131 kaps\u00fcllerinin ve takviyelerinin etkileri, t\u0131p uzmanlar\u0131 taraf\u0131ndan zaman i\u00e7inde klinik \u00e7al\u0131\u015fmalarda ve Gr\u00f6nland&#8217;daki ilk 130 Inuit&#8217;ten daha b\u00fcy\u00fck bir pop\u00fclasyon \u00fczerinde \u00e7al\u0131\u015f\u0131lmaya devam etti.<\/p> <h3 class=\"wp-block-heading\">Ya\u011fl\u0131 Bal\u0131k Vs Bal\u0131k Ya\u011f\u0131 Kaps\u00fclleri<\/h3> <p><br\/>\u00c7e\u015fitli t\u0131p dernekleri, ara\u015ft\u0131rmac\u0131lar ve hakemli dergilerden ortaya \u00e7\u0131kan yeni bilimsel kan\u0131tlar, bal\u0131k ya\u011f\u0131 kaps\u00fclleri etraf\u0131ndaki propagandan\u0131n \u00f6nceki yutturmaca ile b\u00fcy\u00fck \u00f6l\u00e7\u00fcde tutars\u0131z oldu\u011funu ortaya koydu.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><em>&#8220;As an endocrinologist, I deal with lifestyle disorders like diabetes and obesity all day. Theories abound about food and food products which help in controlling diabetes better, or promote weight loss, and reduce the risk of heart attacks. It is an area where science often gets blurred, and belief tends to dominate.&#8221;<\/em>&nbsp;&#8211; Dr Ambarish Mithal, Chairman and head, Endocrinology and Diabetes Division at Medanta, The Medicity.<\/p><\/blockquote> <p><br\/>&nbsp;\u00d6rne\u011fin, 2013 y\u0131l\u0131nda, Ulusal Kanser Enstit\u00fcs\u00fc Dergisi, Ohio&#8217;daki Fred Hutchinson Kanser Ara\u015ft\u0131rma Enstit\u00fcs\u00fc&#8217;nden ABD merkezli ara\u015ft\u0131rmac\u0131lar taraf\u0131ndan y\u00fcr\u00fct\u00fclen 2011 ve 2013&#8217;te 834 kan \u00f6rne\u011fini ve prostat kanseri olan 1.393 erke\u011fi i\u00e7eren bir vaka kontrol \u00e7al\u0131\u015fmas\u0131 yay\u0131nlad\u0131.<br\/><br\/>Meta-analizleri, kan \u00f6rneklerinden de\u011ferlendirilen y\u00fcksek konsantrasyonlu omega-3 ya\u011f asitleri (EPA, DHA ve docosapentaenoik asit veya DPA) kan seviyeleri ile erkeklerde bulunan prostat t\u00fcm\u00f6rlerinin b\u00fcy\u00fcmesinde bir art\u0131\u015f aras\u0131nda bir ba\u011flant\u0131 oldu\u011funu g\u00f6sterdi. \u00c7al\u0131\u015fma, yeti\u015fkinlerin bal\u0131k t\u00fcketimini haftada iki porsiyon bal\u0131kla s\u0131n\u0131rlamalar\u0131n\u0131 \u00f6nerdi &#8211; biri ya\u011fl\u0131 &#8211; ve bal\u0131k ya\u011f\u0131 takviyelerini sadece bir doktorun tavsiyesi alt\u0131nda almalar\u0131.<br\/><br\/>2018&#8217;in ba\u015flar\u0131nda, The Journal Of American Medical Association, bal\u0131k ya\u011f\u0131 takviyelerinin kalp krizi veya \u00f6l\u00fcm\u00fc \u00f6nlemede kesinlikle \u00e7ok az etkisi oldu\u011fu sonucuna varmak i\u00e7in mevcut kalp rahats\u0131zl\u0131klar\u0131 olan 78.000 ki\u015fiyi i\u00e7eren 10 randomize klinik \u00e7al\u0131\u015fmay\u0131 i\u00e7eren bir \u00e7al\u0131\u015fma yay\u0131nlad\u0131.<br\/><br\/>Daha yak\u0131n zamanda, Cochrane Sistematik \u0130ncelemeler Veritaban\u0131, ek omega-3 ya\u011f\u0131n\u0131n bir ki\u015fide \u00f6nerilen veya daha d\u00fc\u015f\u00fck omega-3 seviyeleri \u00fczerindeki etkilerinin de\u011ferlendirildi\u011fi 79 rastgele kontrol denemesinin sonu\u00e7lar\u0131n\u0131 birle\u015ftirdi. Bu \u00e7al\u0131\u015fma, baz\u0131lar\u0131 zaten kalp hastal\u0131\u011f\u0131 veya kan dola\u015f\u0131m\u0131 sorunlar\u0131 ya\u015fayan 112.059 ki\u015fiyi i\u00e7eriyordu.<\/p> <p><br\/>Bir kez daha, sonu\u00e7lar kaps\u00fcllerden uzun zincirli omega-3 ya\u011flar\u0131 (EPA, DHA ve DPA) alman\u0131n koroner kalp hastal\u0131\u011f\u0131 ve \u00f6l\u00fcmleri, kardiyovask\u00fcler sa\u011fl\u0131k riskleri, inme veya d\u00fczensiz kalp at\u0131\u015f\u0131 i\u00e7in \u00e7ok az fark yaratmad\u0131\u011f\u0131 veya hi\u00e7 fark yaratmad\u0131\u011f\u0131 sonucuna var\u0131rken, trigliseritler, kan ya\u011flar\u0131 ve HDL kolesterolde bir miktar azalma oldu\u011fu belirtildi. Bununla birlikte, ikincisinin (HDL kolesterol) azalt\u0131lmas\u0131n\u0131n kalp sa\u011fl\u0131\u011f\u0131na zararl\u0131 oldu\u011fu ileri s\u00fcr\u00fcld\u00fc.<\/p> <blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><p><br\/><em>&#8220;Fish oil capsules were developed and marketed in an attempt to circumvent the need to consume oily fish, and are among the bestselling dietary supplements today. Clinical trials on the ability of fish oil capsules to prevent heart attacks have shown minor or no benefit.&#8221;<\/em>&#8211;&nbsp; Dr Ambarish Mithal.<\/p><\/blockquote> <p><br\/>Omega-3 ya\u011flar\u0131n\u0131n sa\u011fl\u0131k ko\u015fullar\u0131n\u0131 iyile\u015ftirmek i\u00e7in bal\u0131k ya\u011f\u0131 kaps\u00fcllerinden s\u0131f\u0131r etkisi d\u0131\u015f\u0131nda, 2014 y\u0131l\u0131nda ABD merkezli, ba\u011f\u0131ms\u0131z bir takviye test \u015firketi olan Labdoor taraf\u0131ndan yap\u0131lan testler, etiket do\u011frulu\u011funun kaps\u00fcllerin son derece \u015f\u00fcpheli bir y\u00f6n\u00fc oldu\u011funu ortaya koydu. \u015eirket, toplam omega-3 i\u00e7eri\u011finin etiketin belirtilen iddialar\u0131nda ortalama y\u00fczde 28 oran\u0131nda de\u011fi\u015fti\u011fini bulmak i\u00e7in en \u00e7ok satan 54 bal\u0131k ya\u011f\u0131 \u00fcr\u00fcn\u00fcn\u00fc test etti.<\/p> <h3 class=\"wp-block-heading\">Bitkilerden Omega-3 Ya\u011flar\u0131: Daha Ucuz Bir Alternatif<\/h3> <p><img decoding=\"async\" src=\"https:\/\/d3b6u46udi9ohd.cloudfront.net\/wp-content\/uploads\/2019\/04\/12124824\/Omega-3-Oils.png\" alt=\"Omega-3-Oils\"\/><br\/><br\/>Bal\u0131k ya\u011f\u0131 takviyesi end\u00fcstrisinin bebek geli\u015fiminden, kalp ve ya\u015fl\u0131l\u0131kla ilgili beyin sa\u011fl\u0131\u011f\u0131 ko\u015fullar\u0131na kadar hemen hemen her rahats\u0131zl\u0131\u011f\u0131 ve hastal\u0131\u011f\u0131 kapsayacak \u015fekilde nas\u0131l b\u00fcy\u00fcd\u00fc\u011f\u00fcne dair hi\u00e7bir zaman net bir resim elde edemeyebiliriz. Son t\u0131bbi ara\u015ft\u0131rmac\u0131lar taraf\u0131ndan ortaya \u00e7\u0131kan verimsizliklerinin yan\u0131 s\u0131ra, dendeki plastik ve toksik at\u0131klarla ilgili artan endi\u015feler ve bal\u0131klardaki c\u0131va ve peroksit seviyeleri, tek bir bal\u0131k ya\u011f\u0131 takviyesinde ba\u015fka nelerin paket edildi\u011fi sorusu devam etmektedir.<br\/><br\/>Belki de daha ucuz ve daha g\u00fcvenilir bir alternatif, f\u0131nd\u0131k, tohum ve bitki algleri gibi g\u0131dalardan bitki bazl\u0131 omega-3 kaynaklar\u0131n\u0131 denemek olacakt\u0131r. Bal\u0131k t\u00fcketirseniz, haftada sahip olabilece\u011finiz \u00f6nerilen ya\u011fl\u0131 bal\u0131k seviyeleri ve bir bal\u0131k ya\u011f\u0131 takviyesine ihtiyac\u0131n\u0131z varsa doktorunuza dan\u0131\u015fman\u0131z \u00f6nerilir.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Bal\u0131k ve bal\u0131k ya\u011f\u0131 y\u00fczy\u0131llard\u0131r, \u00f6zellikle farkl\u0131 \u00fclkelerde ve \u00e7e\u015fitli deniz k\u00fclt\u00fcrlerinde geleneksel mutfa\u011f\u0131n veya diyetin bir par\u00e7as\u0131 olarak t\u00fcketilmektedir. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7155,"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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