{"id":9327,"date":"2025-04-11T00:00:14","date_gmt":"2025-04-11T00:00:14","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9327"},"modified":"2025-04-11T14:28:17","modified_gmt":"2025-04-11T14:28:17","slug":"7-scientific-health-benefits-of-oatmeal-2","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/7-scientific-health-benefits-of-oatmeal-2\/","title":{"rendered":"YULAF EZMESININ 7 BILIMSEL SA\u011eLIK FAYDALARI"},"content":{"rendered":"<\/p>\n<p><em>Kim bu go-kolay kahvalt\u0131 tek bir kase kolesterol d\u00fc\u015f\u00fcrmek yard\u0131mc\u0131 olabilir biliyordu, kilo kayb\u0131 te\u015fvik, ve ba\u011f\u0131rsak sa\u011fl\u0131kl\u0131 tutmak.<\/em><\/p>\n<p><strong><em>Yulaf ezmesi i\u00e7ine mevsim meyveleri atmak kase renk ve besin eklemek i\u00e7in harika bir yoldur.<\/em><\/strong><\/p>\n<p>Yulaf ezmesi \u00e7ok masum g\u00f6r\u00fcn\u00fcyor, ama asl\u0131nda daha kutupla\u015ft\u0131r\u0131c\u0131 kahvalt\u0131 biri. Bir yandan, kuru \u00fcz\u00fcm serpilir bu ilgin\u00e7, yap\u0131\u015fkan d\u00fcz slop olarak bir \u00fcn kazand\u0131. \u00d6te yandan, sosyal medya bir \u015fey salya lay\u0131k olarak yulaf ezmesi kald\u0131rd\u0131, g\u00fczel topingler ile y\u00fcksek y\u0131\u011f\u0131lm\u0131\u015f. (\u015eu anda Instagram&#8217;da #oatmeal ara.)<\/p>\n<p>E\u011fer yulaf ezmesi tak\u0131m\u0131nda de\u011filseniz, bir \u015fans daha vermenin zaman\u0131 gelmedi. Yulaf ezmesi karma\u015f\u0131k karbonhidrat (lif dahil), vitaminler ve mineraller ile dolu sa\u011fl\u0131kl\u0131 bir kahvalt\u0131, ve f\u0131nd\u0131k gibi besleyici toppings i\u00e7in m\u00fckemmel bir ara\u00e7 olabilir, tohum, ve meyve, Seattle merkezli kay\u0131tl\u0131 diyetisyen beslenme uzman\u0131 Ginger Hultin, Beslenme ve Diyetetik Akademisi ve\u00a0<a href=\"http:\/\/www.champagnenutrition.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u015eampanya Beslenme<\/a>sahibi i\u00e7in bir s\u00f6zc\u00fc diyor .<\/p>\n<p>Dahas\u0131, yulaf do\u011fal glutensiz, onlar\u0131 belirli diyet ihtiya\u00e7lar\u0131 olan insanlar i\u00e7in karbonhidrat iyi bir kaynak yapma\u00a0<a href=\"https:\/\/www.everydayhealth.com\/celiac-disease\/guide\/\">(\u00e7\u00f6lyak hastal\u0131\u011f\u0131<\/a>olanlar gibi), Hultin diyor. (Baz\u0131 yulaf\u00a0<a href=\"https:\/\/www.quakeroats.com\/products\/hot-cereals\/gluten-free-oatmeal#:~:text=Oats%20are%20naturally%20gluten%20free,gluten%20allergies%20sometimes%20avoid%20oatmeal.\" target=\"_blank\" rel=\"noreferrer noopener\">hala gluten izleri i\u00e7erebilir, ancak,<\/a>bu y\u00fczden her zaman sat\u0131n ald\u0131\u011f\u0131n\u0131z marka kontrol edin.)<\/p>\n<p>Dikkat etnmesi gereken bir di\u011fer \u015fey de yedi\u011fin yulaf \u0131n t\u00fcr\u00fcd\u00fcr. En sa\u011fl\u0131k yararlar\u0131 i\u00e7in, \u00e7elik kesim tercih, eski moda, ya da yulaf yerine anl\u0131k veya h\u0131zl\u0131 yulaf haddelenmi\u015f. Hultin, ikincisinin lif a\u00e7\u0131s\u0131ndan nispeten daha d\u00fc\u015f\u00fck olmas\u0131d\u0131r, diyor.<\/p>\n<p>Bir dahaki sefere kahvalt\u0131 yapmay\u0131 ve yulaf ezmesini d\u00fc\u015f\u00fcn\u00fcrsen bu yedi potansiyel ikramiyeyi akl\u0131nda tut.<\/p>\n<h2>1.\u00a0<strong>Yulaf Ezmesi Lif Bir Y\u0131ld\u0131z Kayna\u011f\u0131 sa\u011flar<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2015-10\/oats-milk-fruits-625_625x350_81445329754.jpg\" alt=\"\" \/><\/figure>\n<p>Yulaf bir kase g\u00fcnde lif \u00f6nerilen miktarda t\u00fcketmek yard\u0131mc\u0131 olabilir. Bilimler, M\u00fchendislik ve T\u0131p Ulusal Akademileri g\u00f6re, 50 ya\u015f\u0131n alt\u0131ndaki erkekler g\u00fcnde en az 38 gram (g) hedeflemelidir, 50 ya\u015f\u0131n alt\u0131ndaki kad\u0131nlar g\u00fcnde 25 g veya daha fazla yemek gerekir, \u00e7o\u011fu Amerikal\u0131 bunun sadece yar\u0131s\u0131n\u0131 yiyor olsa da,\u00a0<a href=\"https:\/\/foodinsight.org\/fiber-fact-sheet\/\" target=\"_blank\" rel=\"noreferrer noopener\">Uluslararas\u0131 G\u0131da Bilgi Konseyi Vakf\u0131<\/a>i\u015faret ediyor. Fincan ba\u015f\u0131na lif 4 g ile, pi\u015fmi\u015f yulaf ezmesi bu besin g\u00fcnl\u00fck de\u011ferinin yakla\u015f\u0131k y\u00fczde 14 kapsar (DV), iyi bir kaynak yapma,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/785462\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">ABD Tar\u0131m Bakanl\u0131\u011f\u0131&#8217;na<\/a>g\u00f6re. \u015eubat\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30638909\/\" target=\"_blank\" rel=\"noreferrer noopener\">2019&#8217;da\u00a0<em>Lancet&#8217;te<\/em>yay\u0131nlanan<\/a>bir \u00e7al\u0131\u015fmaya g\u00f6re, kepekli tah\u0131llar ve di\u011fer besin kaynaklar\u0131 a\u00e7\u0131s\u0131ndan zengin bir diyetin kalp-damar hastal\u0131klar\u0131na, tip 2 diyabete ve\u00a0<a href=\"https:\/\/www.everydayhealth.com\/breast-cancer\/guide\/\">meme,<\/a>kolon ve rektum kanserlerine kar\u015f\u0131 koruyucu oldu\u011fu g\u00f6sterilmi\u015ftir.<\/p>\n<h2>2.\u00a0<strong>Yulaf Ezmesi Besleyici Toppings i\u00e7in bo\u015f bir tuval mi<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.everydayhealth.com\/images\/diet-nutrition\/reasons-why-you-should-eat-oatmeal-every-day-722x406.jpg\" alt=\"\" \/><\/figure>\n<p>Yulaf bir kase karbonhidrat a\u00e7\u0131s\u0131ndan zengin, bu y\u00fczden sabah yeme\u011fi daha dengeli hale getirmek i\u00e7in, protein ve sa\u011fl\u0131kl\u0131 ya\u011f ile doludur topingler ekleyebilirsiniz, Hultin diyor.\u00a0<strong>Ceviz,<\/strong>\u00a0<strong>badem<\/strong>veya\u00a0<strong>ceviz<\/strong>gibi f\u0131nd\u0131k deneyin;\u00a0<strong>badem\u00a0<\/strong>veya\u00a0<strong>f\u0131st\u0131k ezmesi<\/strong>gibi f\u0131nd\u0131k ezmesi ; chia, kenevir veya zemin keten gibi\u00a0<strong>tohumlar<\/strong>. &#8220;Bu protein, doymam\u0131\u015f ya\u011flar ve hatta daha fazla lif ekleyin,&#8221; diyor. Taze meyve ba\u015fka bir se\u00e7enektir &#8211; dilimlenmi\u015f \u00e7ilek deneyin,\u00a0<a href=\"https:\/\/www.everydayhealth.com\/diet-nutrition\/diet\/blueberries-nutrition-health-benefits-recipes-more\/\">yaban mersini,<\/a>veya ek besin ve lif i\u00e7in ahududu,\u00a0<a href=\"https:\/\/www.nia.nih.gov\/health\/know-your-food-groups#fruits\" target=\"_blank\" rel=\"noreferrer noopener\">Ya\u015flanma Ulusal Enstit\u00fcs\u00fc<\/a>ba\u015f\u0131na .<\/p>\n<h2>3.\u00a0<strong>Yulaf ezmesi Sindirim Sa\u011fl\u0131\u011f\u0131 Destek olabilir<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/is-oatmeal-healthy-1528988919.jpg\" alt=\"\" \/><\/figure>\n<p>Yulaf lif genel sa\u011fl\u0131k i\u00e7in iyidir, ama iyi i\u015fleyen bir sindirim sistemi i\u00e7in \u00f6zellikle \u00f6nemlidir,\u00a0<a href=\"https:\/\/newsinhealth.nih.gov\/special-issues\/eating\/rough-up-your-diet#:~:text=Fiber%20can%20help%20relieve%20constipation,most%20common%20form%20of%20diabetes.\" target=\"_blank\" rel=\"noreferrer noopener\">Ulusal Sa\u011fl\u0131k Enstit\u00fcleri (NIH)<\/a>i\u015faret ediyor. Sadece\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/food-features\/oats\/\" target=\"_blank\" rel=\"noreferrer noopener\">yulaf<\/a>\u00a0\u00e7\u00f6z\u00fcnmez\u00a0<a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/carbohydrates\/fiber\/\" target=\"_blank\" rel=\"noreferrer noopener\">lif<\/a>sa\u011flamak , hangi d\u00fczenlilik te\u015fvik, Harvard T.H. Chan Halk Sa\u011fl\u0131\u011f\u0131 Okulu g\u00f6re, ama ayn\u0131 zamanda \u00e7\u00f6z\u00fcn\u00fcr lif, Mayo Clinic g\u00f6re. \u00c7\u00f6z\u00fcn\u00fcr lif kaynaklar\u0131 oregon\u00a0<a href=\"https:\/\/lpi.oregonstate.edu\/mic\/other-nutrients\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\">State University<\/a>ba\u015f\u0131na, prebiyotik \u00f6zelliklere sahip. &#8220;Bu sa\u011fl\u0131kl\u0131 bir mikrobiyom i\u00e7in ba\u011f\u0131rsakta ya\u015fayan iyi bakterilerin beslenmesine yard\u0131mc\u0131 olabilir,&#8221; Hultin diyor.<\/p>\n<h2>4.\u00a0<strong>Yulaf ezmesi D\u00fc\u015f\u00fck Kolesterol Yard\u0131mc\u0131 Olabilir<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/eating-healthy-breakfast-oatmeal-porridge-in-bowl-royalty-free-image-1594152996.jpg?crop=1.00xw:1.00xh;0,0&amp;resize=640:*\" alt=\"\" \/><\/figure>\n<p>Yulaf paketi beta-glukan denilen belirli bir \u00e7\u00f6z\u00fcn\u00fcr lif paketi,\u00a0<a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2019.00171\/full\" target=\"_blank\" rel=\"noreferrer noopener\">Bir inceleme Kas\u0131m 2019\u00a0<em>y\u0131l\u0131nda Frontiers in Nutrition<\/em>yay\u0131nlanan<\/a>notlar . &#8220;Yulafta \u00e7\u00f6z\u00fcn\u00fcr lif kolesterol\u00fc d\u00fc\u015f\u00fcrmek i\u00e7in g\u00f6sterilmi\u015ftir. Bu arteriyel duvarlarda bina olabilir kolesterol temizlemek i\u00e7in bir Roto-Rooter gibi davran\u0131r,&#8221;\u00a0<a href=\"https:\/\/www.vitalrd.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Jessica Crandall Snyder a\u00e7\u0131kl\u0131yor, RDN<\/a>, Centennial Vital RD CEO&#8217;su, Colorado. Ekim 2016&#8217;da\u00a0<a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/effect-of-oat-glucan-on-ldlcholesterol-nonhdlcholesterol-and-apob-for-cvd-risk-reduction-a-systematic-review-and-metaanalysis-of-randomisedcontrolled-trials\/60A75CB215602240E9363D49DCB690ED\" target=\"_blank\" rel=\"noreferrer noopener\"><em>British Journal of Nutrition&#8217;da<\/em><\/a>yay\u0131nlanan 58 denemenin g\u00f6zden ge\u00e7irilmesi ve meta analizine g\u00f6re, g\u00fcnl\u00fck beta-glukan al\u0131m\u0131n\u0131n LDL (&#8220;k\u00f6t\u00fc&#8221;) kolesterol\u00fc kontrol gruplar\u0131na g\u00f6re d\u00fc\u015f\u00fcrde rastland\u0131\u011f\u0131 saptand\u0131. Y\u00fcksek LDL kolesterol d\u00fczeyi kalp hastal\u0131\u011f\u0131 riskini y\u00fckseltir,\u00a0<a href=\"https:\/\/www.heart.org\/en\/health-topics\/cholesterol\/hdl-good-ldl-bad-cholesterol-and-triglycerides\" target=\"_blank\" rel=\"noreferrer noopener\">Amerikan Kalp Derne\u011fi (AHA)<\/a>notlar.<\/p>\n<h2>5.\u00a0<strong>Yulaf Ezmesi Bir Kase G\u00f6bek Ya\u011f azaltmaya yard\u0131mc\u0131 olabilir<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.nycfoodpolicy.org\/wp-content\/uploads\/2018\/10\/Fruit_and_Nut_Oatmeal_HD-1_HD1280.jpg\" alt=\"\" \/><\/figure>\n<p>Yulaf ezmesi \u00e7\u00f6z\u00fcn\u00fcr lif i\u00e7in ba\u015fka bir kazan\u00e7: Bu visseral ya\u011f azaltmaya yard\u0131mc\u0131 olabilir, organlar\u0131 kucaklayan ve kalp hastal\u0131\u011f\u0131 ve inme riskini y\u00fckseltir orta b\u00f6l\u00fcm\u00fcnde ya\u011f t\u00fcr\u00fc &#8211; v\u00fccudunuzun kitle indeksi normal kabul olsa bile, AHA notlar. Eyl\u00fcl\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5037534\/\" target=\"_blank\" rel=\"noreferrer noopener\">2016&#8217;da\u00a0<em>Nutrients<\/em>dergisinde yay\u0131nlanan<\/a>bir ara\u015ft\u0131rmaya g\u00f6re, tip 2 diyabetli yeti\u015fkinlere bak\u0131ld\u0131\u011f\u0131nda yulaf, kan \u015fekerinin, kan ya\u011flar\u0131n\u0131n ve kilonun sa\u011fl\u0131kl\u0131 beslenmeyen ancak yulaf s\u0131zan bir kontrol grubundan daha iyi olmas\u0131na yard\u0131mc\u0131 oldu. Snyder, visseral ya\u011fda azalmaya yol a\u00e7an ve y\u0131llar i\u00e7inde birikmesini engelleyen \u00e7e\u015fitli ya\u015fam tarz\u0131 fakt\u00f6rlerine bakan\u00a0<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1038\/oby.2011.171\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u015ft\u0131rmalara<\/a>\u00a0i\u015faret ediyor: &#8220;\u00c7\u00f6z\u00fcn\u00fcr lifin bu alandaki ya\u011f depolar\u0131n\u0131n temizlenmesine yard\u0131mc\u0131 olan en b\u00fcy\u00fck \u015feylerden biri oldu\u011funu buldular.&#8221;<\/p>\n<h2>6.\u00a0<strong>Yulaf V\u00fccudunuzun Enerji Yard\u0131mc\u0131 Olabilir ve Onun Ba\u011f\u0131\u015f\u0131kl\u0131k Boost May\u0131s<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/foodtolive.com\/healthy-blog\/wp-content\/uploads\/sites\/3\/2018\/05\/Oats-helps-in-boosting-immunity.jpg\" alt=\"\" \/><\/figure>\n<p>E\u011fer sabah bir kase kadar g\u00f6bek zaman, B vitaminleri kadar hizmet konum, art\u0131 manganez, demir, magnezyum ve \u00e7inko gibi mineraller, Hultin diyor. \u00d6rne\u011fin,\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/785462\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">pi\u015fmi\u015f yulaf 1 fincan<\/a>\u00a0demir yakla\u015f\u0131k 2 miligram (mg) veya DV y\u00fczde 11 vard\u0131r.\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-Consumer\/\" target=\"_blank\" rel=\"noreferrer noopener\">NIH<\/a>\u00a0i\u015faret olarak, demir v\u00fccuda enerji ve akci\u011ferlerden v\u00fccudunuzda oksijen ta\u015f\u0131ma s\u00fcrecini tetiklemeye yard\u0131mc\u0131 olur. Yulaf da \u00e7inko 1.5 mg sa\u011flamak, ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonu i\u00e7in gerekli bir besin,\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Zinc-HealthProfessional\/\" target=\"_blank\" rel=\"noreferrer noopener\">NIH<\/a>g\u00f6re , g\u00fcnl\u00fck ihtiyac\u0131n y\u00fczde 14.&#8217;si.<\/p>\n<h2><strong>7. Yulaf Hastal\u0131klara Kar\u015f\u0131 Korunmas\u0131na Yard\u0131mc\u0131 Antioksidanlar ile Doludur<\/strong><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i1.wp.com\/www.eatthis.com\/wp-content\/uploads\/2020\/10\/man-eating-oatmeal.jpg?fit=1200%2C879&amp;ssl=1\" alt=\"\" \/><\/figure>\n<p>S\u0131k s\u0131k, meyve ve sebzeler hastal\u0131kla sava\u015fan antioksidanlar sunan d\u00fc\u015f\u00fcnmek, ama yulaf ezmesi kase onlarla dolu, \u00e7ok. Hultin yulaf avenanthramides denilen belirli bir antioksidan i\u00e7eren i\u015faret.\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770293\/\" target=\"_blank\" rel=\"noreferrer noopener\">Eyl\u00fcl 2019&#8217;da International Journal\u00a0<em>of Molecular Sciences<\/em><\/a>dergisinde yay\u0131nlanan bir ara\u015ft\u0131rmaya g\u00f6re, bu yulaf antioksidan\u0131 umut verici bir kanser sava\u015f\u00e7\u0131s\u0131d\u0131r \u2014 ancak daha fazla \u00e7al\u0131\u015fmaya ihtiya\u00e7 vard\u0131r. Ama ger\u00e7ekten bir ka\u015f\u0131k kapmak i\u00e7in ba\u015fka bir sebebe ihtiyac\u0131n var m\u0131yd\u0131?<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Kim bu go-kolay kahvalt\u0131 tek bir kase kolesterol d\u00fc\u015f\u00fcrmek yard\u0131mc\u0131 olabilir biliyordu, kilo kayb\u0131 te\u015fvik, ve ba\u011f\u0131rsak sa\u011fl\u0131kl\u0131 tutmak. Yulaf [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":9328,"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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