{"id":8512,"date":"2022-02-22T15:50:19","date_gmt":"2022-02-22T15:50:19","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8512"},"modified":"2022-02-22T15:50:20","modified_gmt":"2022-02-22T15:50:20","slug":"functional-foods","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/functional-foods\/","title":{"rendered":"FONKSIYONEL GIDALAR"},"content":{"rendered":"<\/p>\n\n\n\n

Dergi makaleleri ve haberler, kolesterol\u00fc d\u00fc\u015f\u00fcrmekten kanseri \u00f6nlemeye kadar her \u015feyi yapabilece\u011fini iddia ettikleri “fonksiyonel g\u0131dalar\u0131n” faydalar\u0131n\u0131 ortaya \u00e7\u0131kar\u0131yor. Bakkal, onlar\u0131n ambalaj reklam\u0131 benzer sa\u011fl\u0131k yararlar\u0131 ile yiyecek ve i\u00e7ecek bol bulacaks\u0131n\u0131z – ama tam olarak fonksiyonel bir g\u0131da nedir?<\/p>\n\n\n\n

\u00c7o\u011fu g\u0131da fonksiyoneldir. G\u0131da kas onar\u0131m\u0131 i\u00e7in protein sa\u011flayabilir, enerji veya vitamin ve h\u00fccre fonksiyonu i\u00e7in mineraller i\u00e7in karbonhidrat. Ama 1980’lerde, Japon h\u00fck\u00fcmeti temel beslenme kapsam\u0131nda olanlar \u00f6tesinde ek sa\u011fl\u0131k yararlar\u0131 dahil “fonksiyonel g\u0131dalar” bir s\u0131n\u0131f olu\u015fturdu.<\/p>\n\n\n\n

Amerika Birle\u015fik Devletleri’nde, G\u0131da ve \u0130la\u00e7 \u0130daresi, veya FDA, fonksiyonel g\u0131dalar ve etiket iddialar\u0131 g\u0131da ve i\u00e7ecekler g\u00f6r\u00fcn\u00fcr d\u00fczenler. \u0130ddialara \u00f6rnek olarak, kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in diyet lifi rol\u00fcn\u00fc te\u015fvik edenler veya bir \u00fcr\u00fcn\u00fcn “lite” veya sodyum veya ya\u011f da azald\u0131\u011f\u0131 reklamlar\u0131 verilebilir. FDA “azalt\u0131lm\u0131\u015f sodyum” ve “d\u00fc\u015f\u00fck ya\u011fl\u0131” gibi terimleri tan\u0131mlasa da, \u015fu anda fonksiyonel g\u0131da i\u00e7in yasal bir tan\u0131m bulunmamaktad\u0131r. Bu da Amerikal\u0131 t\u00fcketicilerin bu iddiay\u0131 kendi ba\u015flar\u0131na de\u011ferlendirmelerine neden oluyor. Beslenme Ger\u00e7ekler Etiket ve maddeler listesine odaklanarak bir g\u0131da sa\u011fl\u0131kl\u0131 bir se\u00e7im olup olmad\u0131\u011f\u0131n\u0131 belirlemenize yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

Fonksiyonel g\u0131dalar \u00e7e\u015fitli g\u0131dalar\u0131 kapsar. Minimal i\u015flenmi\u015f, m\u00fcstahkem, zenginle\u015ftirilmi\u015f veya geli\u015fmi\u015f g\u0131dalar ile birlikte b\u00fct\u00fcn g\u0131dalar, t\u00fcm fonksiyonel g\u0131dalar olabilir. Genellikle, bu g\u0131dalar d\u00fczenli olarak ve belirli seviyelerde t\u00fcketilen sa\u011fl\u0131k \u00fczerinde potansiyel olarak yararl\u0131 bir etkiye sahiptir.<\/p>\n\n\n\n

Genellikle sorgulanan ba\u015fka bir alan g\u0131da takviyesi – \u00fcr\u00fcnler ek vitamin ve di\u011fer besin maddeleri dahil oldu\u011funda. G\u00fc\u00e7lendirilmi\u015f g\u0131dalar sa\u011fl\u0131kl\u0131 bir beslenme plan\u0131 bir yer olabilir. Baz\u0131 d\u00fc\u015f\u00fck veya eksik olabilir besin sa\u011flamak i\u00e7in yard\u0131mc\u0131 olabilir. \u00d6rne\u011fin, do\u011fal olarak D vitamini i\u00e7eren sadece birka\u00e7 g\u0131dalar vard\u0131r, bu nedenle s\u00fct gibi onunla g\u00fc\u00e7lendirilmi\u015f \u00fcr\u00fcnler, bir\u00e7ok ki\u015fi i\u00e7in D vitamini ana kayna\u011f\u0131d\u0131r. Di\u011fer yiyecek ve i\u00e7ecekler elde edilmesi daha kolay besin ile g\u00fc\u00e7lendirilmi\u015f olabilir. Baz\u0131 m\u00fcstahkem \u00fcr\u00fcnler de ek \u015feker veya sodyum y\u00fcksek miktarda i\u00e7erebilir, bu y\u00fczden Beslenme Ger\u00e7ekler Etiket g\u00f6zden emin olun.<\/p>\n\n\n\n

M\u00fcmk\u00fcn oldu\u011funda, ihtiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131lamaya yard\u0131mc\u0131 olmak i\u00e7in besin \u00e7e\u015fitli sa\u011flamak i\u00e7in minimal i\u015flenmi\u015f, fonksiyonel g\u0131dalar odaklanarak d\u00fc\u015f\u00fcn\u00fcn. Baz\u0131 \u00f6rnekler i\u00e7erebilir.<\/p>\n\n\n\n

  1. Somon,<\/strong>

    sardalya, alabal\u0131k ve ringa bal\u0131\u011f\u0131 gibi Bal\u0131k Ya\u011fl\u0131 bal\u0131klar en iyi se\u00e7eneklerden baz\u0131lar\u0131d\u0131r. Onlar c\u0131va daha d\u00fc\u015f\u00fckt\u00fcr ve omega-3 ya\u011f asitleri daha y\u00fcksek miktarda var, hangi kalp hastal\u0131\u011f\u0131 riskini azaltabilir ve hamilelik s\u0131ras\u0131nda veya emzirme s\u0131ras\u0131nda kad\u0131nlar taraf\u0131ndan t\u00fcketilen bebek sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirmek. Haftada yakla\u015f\u0131k sekiz ons deniz \u00fcr\u00fcnleri yeti\u015fkinler i\u00e7in iyi bir hedeftir, haftada iki \u00f6\u011f\u00fcn anlam\u0131na geliyor.<\/li>
  2. Tuzsuz F\u0131nd\u0131k<\/strong>
    Onlar b\u00fcy\u00fck bir aperatif yapmak, tam hissediyorum ve kalp sa\u011fl\u0131\u011f\u0131n\u0131 te\u015fvik yard\u0131mc\u0131 olabilir. Bonus: kaju f\u0131st\u0131\u011f\u0131 ve badem de dahil olmak \u00fczere en tuzsuz f\u0131nd\u0131k, kan bas\u0131nc\u0131 y\u00f6netiminde bir rol oynar magnezyum, iyi kaynaklard\u0131r.<\/li>
  3. Kepekli Tah\u0131llar<\/strong>

    Yulaf Ezmesi onun diyet lifi i\u00e7in tan\u0131ma bol al\u0131r, Amerika Birle\u015fik Devletleri’nde halk sa\u011fl\u0131\u011f\u0131 endi\u015fe alt\u0131nda t\u00fcketilen bir besin. Bu d\u00fc\u015f\u00fck kolesterol yard\u0131mc\u0131 olabilir ve kan \u015fekeri kontrol\u00fc ile yard\u0131mc\u0131 olur. Di\u011fer kepekli tah\u0131llar, tam arpa gibi, farro ve karabu\u011fday, ayr\u0131ca sa\u011fl\u0131k yararlar\u0131 \u00e7e\u015fitli sunuyoruz.<\/li>
  4. Fasulye<\/strong>
    Fasulye diyet lifi yan\u0131 s\u0131ra protein, potasyum ve folat sa\u011flar. Konserve fasulye iyi iken, tuz eklenmi\u015ftir olanlar aray\u0131n. Tuz ilave fasulye se\u00e7erseniz, durulay\u0131n ve kullanmadan \u00f6nce drenaj, hangi \u00f6nemli \u00f6l\u00e7\u00fcde sodyum azalt\u0131r.<\/li>
  5. \u00c7ilek<\/strong>
    \u00e7ilek, k\u0131z\u0131lc\u0131k, yaban mersini, ahududu veya b\u00f6\u011f\u00fcrtlen tercih olsun – \u00e7ilek harika fonksiyonel g\u0131dalar vard\u0131r. Sadece kalori d\u00fc\u015f\u00fck, onlar\u0131n antosiyanin pigmentleri, onlara renk vermek, sa\u011fl\u0131k yararlar\u0131 sunabilir. E\u011fer taze \u00e7ilek alam\u0131yorsan\u0131z, dondurulmu\u015f \u015fekersiz \u00e7ilek de sa\u011fl\u0131kl\u0131 bir se\u00e7imdir.<\/li><\/ol>\n\n\n\n

    Sa\u011fl\u0131kl\u0131 bir \u015fekilde haz\u0131rlanan her g\u0131da grubundan g\u0131dalar \u00e7e\u015fitli i\u00e7eren sa\u011fl\u0131kl\u0131 bir yeme tarz\u0131, besin ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131lamak ve \u00e7e\u015fitli kronik hastal\u0131klar i\u00e7in riskini azaltmaya yard\u0131mc\u0131 olabilir. Meyve ve sebzelere, kepekli tah\u0131llara, ya\u011fs\u0131z proteinli g\u0131dalara ve az ya\u011fl\u0131 veya ya\u011fs\u0131z s\u00fct \u00fcr\u00fcnlerine odaklan\u0131n. Fonksiyonel g\u0131dalar hakk\u0131nda daha fazla bilgi i\u00e7in veya sizin i\u00e7in do\u011fru bir yeme plan\u0131 geli\u015ftirmek i\u00e7in, b\u00f6lgenizde kay\u0131tl\u0131 bir diyetisyen beslenme uzman\u0131 bulabilirsiniz.<\/p>\n\n\n\n

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

    Dergi makaleleri ve haberler, kolesterol\u00fc d\u00fc\u015f\u00fcrmekten kanseri \u00f6nlemeye kadar her \u015feyi yapabilece\u011fini iddia ettikleri “fonksiyonel g\u0131dalar\u0131n” faydalar\u0131n\u0131 ortaya \u00e7\u0131kar\u0131yor. Bakkal, […]<\/p>\n","protected":false},"author":2,"featured_media":8513,"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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