{"id":258,"date":"2016-03-27T22:12:36","date_gmt":"2016-03-27T20:12:36","guid":{"rendered":"http:\/\/diyetpro.com\/?p=258"},"modified":"2016-03-27T22:20:24","modified_gmt":"2016-03-27T20:20:24","slug":"hangi-yaglar-saglikli-hangileri-sagliksiz","status":"publish","type":"post","link":"https:\/\/diyetpro.com\/diyet-listeleri\/saglik-icin-diyet\/hangi-yaglar-saglikli-hangileri-sagliksiz\/","title":{"rendered":"Hangi Ya\u011flar Sa\u011fl\u0131kl\u0131 Hangileri Sa\u011fl\u0131ks\u0131z?"},"content":{"rendered":"<p>Ya\u011flar, v\u00fccudumuz i\u00e7in gerekli olan enerjinin en \u00f6nemli kaynaklar\u0131ndan biri olmas\u0131na ra\u011fmen diyet yapan ki\u015filer her t\u00fcrl\u00fc ya\u011fdan uzak durmaya \u00e7al\u0131\u015f\u0131yor. Peki, ya\u011flar\u0131n diyetteki yeri nedir, hangi ya\u011flar sa\u011fl\u0131kl\u0131 hangileri sa\u011fl\u0131ks\u0131zd\u0131r, ya\u011fs\u0131z diyetin zararlar\u0131 var m\u0131d\u0131r? \u0130\u015fte ya\u011flarla ilgili bilmeniz gereken her \u015fey&#8230;<\/p>\n<h3>Ya\u011f\u0131n Diyetteki Yeri Nedir?<\/h3>\n<p>Ya\u011flar, insan v\u00fccudu i\u00e7in \u00e7ok \u00f6nemli fonksiyonlar\u0131 bulunan besin \u00f6\u011feleridir. G\u00fcnl\u00fck beslenmemizde ya\u011flar; s\u00fct ve s\u00fct \u00fcr\u00fcnleri, k\u0131rm\u0131z\u0131 ve beyaz et, peynir, krema vb. besinlerin bile\u015fiminde \u2018\u2019g\u00f6r\u00fcn\u00fcr ya\u011flar\u2019\u2019 veya \u2018\u2019g\u00f6r\u00fcnmez ya\u011flar\u2019\u2019 \u015feklinde bulunur.<\/p>\n<ul>\n<li>1 gramda 9 kalorilik enerji sa\u011flar, iyi bir enerji kayna\u011f\u0131d\u0131r, <\/li>\n<li>Mide bo\u015falmas\u0131n\u0131 yava\u015flatarak ac\u0131kmay\u0131 geciktirir.<\/li>\n<li>A, D, E ve K vitamini gibi ya\u011fda eriyen vitaminlerin emilimlerinden sorumludur, <\/li>\n<li>Deri alt\u0131 dokular\u0131 ile v\u00fccut \u0131s\u0131s\u0131n\u0131n korunmas\u0131nda g\u00f6revlidir,<\/li>\n<li>Beyin fonksiyonunun devam\u0131 ve g\u00fc\u00e7l\u00fc bir haf\u0131za i\u00e7in gereklidir.<\/li>\n<\/ul>\n<h3>En sa\u011fl\u0131kl\u0131 ya\u011flar nelerdir?<\/h3>\n<p>Kalbi koruyan, kolesterol seviyesini dengeleyen ya\u011flar oldu\u011fu gibi damar t\u0131kan\u0131kl\u0131\u011f\u0131na, k\u00f6t\u00fc kolesterol\u00fcn artmas\u0131na sebep olan ya\u011flar da bulunmaktad\u0131r. Bu y\u00fczden hangi t\u00fcr ya\u011fdan ne miktarlarda t\u00fcketilmesi gerekti\u011fi \u00f6nem ta\u015f\u0131maktad\u0131r. <\/p>\n<p>Toplumda \u00e7o\u011funlukla sevilen ve yemeklere lezzet katan tereya\u011f\u0131, margarin, kuyruk ya\u011f\u0131 gibi ya\u011f t\u00fcrleri doymu\u015f ya\u011flard\u0131r. Doymu\u015f ya\u011flar kandaki LDL (K\u00f6t\u00fc Huylu) kolesterol d\u00fczeyini y\u00fckseltmeleri sebebi ile kalp hastal\u0131\u011f\u0131 riskini artt\u0131r\u0131r. Bu y\u00fczden bu t\u00fcr ya\u011flar\u0131n s\u0131n\u0131rland\u0131r\u0131lmas\u0131 gerekir. <\/p>\n<p>Bu t\u00fcr g\u00f6r\u00fcn\u00fcr ya\u011f kaynaklar\u0131n\u0131n yan\u0131 s\u0131ra t\u00fcketilen tam ya\u011fl\u0131 s\u00fct&#038;s\u00fct \u00fcr\u00fcnleri, k\u0131rm\u0131z\u0131 et, peynir, krema vb. \u00fcr\u00fcnler ile \u2018\u2019g\u00f6r\u00fcnmez\u2019\u2019 doymu\u015f ya\u011f al\u0131m\u0131 ger\u00e7ekle\u015fir. Doymu\u015f ya\u011f al\u0131m\u0131n\u0131 s\u0131n\u0131rlamak ama\u00e7l\u0131 bu t\u00fcr besinlerin \u2018\u2019az ya\u011fl\u0131\u2019\u2019 t\u00fcketilmesi daha uygundur.<\/p>\n<h3>Sa\u011fl\u0131kl\u0131 ya\u011f al\u0131m\u0131n\u0131 sa\u011flamak i\u00e7in yap\u0131lmas\u0131 gerekenler<\/h3>\n<ul>\n<li>\n\t\tDoymu\u015f ya\u011f al\u0131m\u0131 azalt\u0131lmal\u0131d\u0131r. Ara\u015ft\u0131rmalara g\u00f6re, g\u00fcn\u00fcm\u00fczde kullan\u0131lan besin etiketlerinde yer alan \u2018\u2019trans ya\u011f i\u00e7ermez\u2019\u2019 ibaresi, besin i\u00e7eri\u011finde hi\u00e7 trans ya\u011f olmad\u0131\u011f\u0131n\u0131 de\u011fil, 0,5 gram\u0131n alt\u0131nda trans ya\u011f i\u00e7erdi\u011fini g\u00f6stermektedir.<\/li>\n<li>\n\t\tHaftan\u0131n iki g\u00fcn\u00fc bal\u0131k t\u00fcketilmelidir. Bal\u0131k, diyet ile almam\u0131z gereken omega-3 ya\u011f asitleri bak\u0131m\u0131ndan zengindir. Yap\u0131lan \u00e7al\u0131\u015fmalar omega-3 ya\u011f asitlerinin kalp hastal\u0131k riskini azaltt\u0131\u011f\u0131n\u0131, LDL (K\u00f6t\u00fc Huylu) kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcp HDL (\u0130yi Huylu) kolesterol\u00fc artt\u0131rd\u0131\u011f\u0131n\u0131 g\u00f6stermektedir.<\/li>\n<li>\n\t\tYemeklerde zeytinya\u011f\u0131 tercih edilmelidir. Omega-9 ya\u011f asitleri bak\u0131m\u0131ndan zengin olan zeytinya\u011f\u0131n\u0131n, kalp-damar hastal\u0131\u011f\u0131 riskini azaltt\u0131\u011f\u0131 ve HDL kolesterol\u00fc artt\u0131rd\u0131\u011f\u0131 yap\u0131lan \u00e7al\u0131\u015fmalar ile kan\u0131tlanm\u0131\u015ft\u0131r.<\/li>\n<li>\n\t\tAra \u00f6\u011f\u00fcnlerde 8-10 adet \u00e7i\u011f badem\/f\u0131nd\u0131k veya 2-3 adet tam ceviz i\u00e7i t\u00fcketilmesi beyin fonksiyonlar\u0131n\u0131n devaml\u0131l\u0131\u011f\u0131na katk\u0131da bulunur.<\/li>\n<li>\n\t\tT\u00fcketilen salata, \u00e7orba, yo\u011furt gibi besinlerin i\u00e7erisine g\u00fcnl\u00fck 1 \u00e7orba ka\u015f\u0131\u011f\u0131 keten tohumu eklenmesi g\u00fcnl\u00fck omega-3 gereksiniminin kar\u015f\u0131lanmas\u0131n\u0131 kolayla\u015ft\u0131racakt\u0131r.<\/li>\n<\/ul>\n<h3>Ya\u011fs\u0131z diyetin zararlar\u0131 nelerdir?<\/h3>\n<p>Karbonhidratlar, ya\u011flar ve proteinler olmak \u00fczere 3 temel makrobesin \u00f6\u011fesi bulunmaktad\u0131r. Bu besin \u00f6\u011felerinden herhangi birinin diyetten tamamen \u00e7\u0131kar\u0131lmas\u0131 \u00e7ok ciddi sa\u011fl\u0131k problemlerine yol a\u00e7abilir. <\/p>\n<p>\u0130nsan beyninin % 60\u2019\u0131 ya\u011fdan olu\u015fur ve beyin fonksiyonlar\u0131n\u0131n devam\u0131 i\u00e7in diyetsel ya\u011f asitlerine ihtiya\u00e7 duyar. Ayr\u0131ca besinler ile al\u0131nan A, D, E ve K vitaminlerinin emilimi i\u00e7in ya\u011f al\u0131m\u0131 gereklidir. Ya\u011fs\u0131z bir diyette bu vitaminlerin emilimleri ger\u00e7ekle\u015fmez ve v\u00fccutta eksiklikler olu\u015fur. Vitamin eksiklikleri sonucunda; <\/p>\n<ul>\n<li>G\u00f6rme fonksiyonu bozulur,<\/li>\n<li>Kemikler g\u00fc\u00e7s\u00fczle\u015fir, kalsiyum emilimi bozulaca\u011f\u0131ndan osteoporoz riski olu\u015fur,<\/li>\n<li>B\u00fcy\u00fcme ve geli\u015fme geriler,<\/li>\n<li>Kan p\u0131ht\u0131la\u015fma sistemi zarar g\u00f6r\u00fcr ve kanamalar ba\u015flar, anemi meydana gelebilir,<\/li>\n<li>\u00dcreme sistemi olumsuz etkilenir, k\u0131s\u0131rl\u0131k meydana gelebilir.<\/li>\n<\/ul>\n<h3>T\u00fcketilmesi Gereken G\u00fcnl\u00fck Ya\u011f Miktar\u0131<\/h3>\n<p>\n\tDiyetimizde toplam enerjinin %25-30\u2019unun ya\u011flardan gelmesi gerekmektedir. Ayr\u0131ca;<\/p>\n<ul>\n<li>\n\t\tDoymu\u015f ya\u011f al\u0131m\u0131n\u0131n toplam enerjinin %7-10\u2019unu ge\u00e7memesi,<\/li>\n<li>\n\t\t\u00c7oklu doymam\u0131\u015f ya\u011f asitlerinin toplam enerjinin %10\u2019u kadar olmas\u0131,<\/li>\n<li>\n\t\tTekli doymam\u0131\u015f ya\u011f asitlerinin toplam enerjinin %12-15\u2019i kadar olmas\u0131 gerekir. \u00d6rne\u011fin g\u00fcnl\u00fck diyetinde toplam 2000 kalori alan bir birey, yakla\u015f\u0131k olarak 60 gram ya\u011f t\u00fcketmelidir. Bu ya\u011f\u0131n;<\/li>\n<\/ul>\n<p>&#8211; En fazla 15 gram\u0131 doymu\u015f ya\u011flardan,<br \/>\n&#8211; 22 gram\u0131 \u00e7oklu doymam\u0131\u015f ya\u011f asitlerinden,<br \/>\n&#8211; 27 gram\u0131 ise tekli doymam\u0131\u015f ya\u011f asitlerinden gelmelidir.<\/p>\n<ul>\n<li>\n\t\tOmega-3 ya\u011f asitlerinin omega-6 ya\u011f asitleri ile dengeli al\u0131nmas\u0131 gerekir. Yap\u0131lan \u00e7al\u0131\u015fmalar en sa\u011fl\u0131kl\u0131 dengenin 5\/1 veya 10\/1 oldu\u011funu g\u00f6stermektedir. Yani 5 gram omega-6 ya\u011f asidi i\u00e7in 1000 mg (1 gram) omega-3 ya\u011f asidi al\u0131nmas\u0131 gerekmektedir.<\/li>\n<\/ul>\n<h3>Ya\u011f a\u00e7\u0131s\u0131ndan yeterli ve dengeli bir diyette hangi besinler yer almal\u0131d\u0131r?<\/h3>\n<p>1 adet ha\u015flanm\u0131\u015f yumurta<br \/>\n1 kartvizit boyutu b\u00fcy\u00fckl\u00fc\u011f\u00fcnde yar\u0131m ya\u011fl\u0131 peynir<br \/>\n3 k\u00f6fte b\u00fcy\u00fckl\u00fc\u011f\u00fcnde k\u0131rm\u0131z\u0131 et veya 5 k\u00f6fte b\u00fcy\u00fckl\u00fc\u011f\u00fcnde tavuk eti veya bal\u0131k<br \/>\n1 kase yar\u0131m ya\u011fl\u0131 yo\u011furt<br \/>\n1 su barda\u011f\u0131 yar\u0131m ya\u011fl\u0131 s\u00fct<br \/>\n8-10 adet \u00e7i\u011f badem\/f\u0131nd\u0131k veya 2-3 adet ceviz yer almas\u0131 uygun olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ya\u011flar, v\u00fccudumuz i\u00e7in gerekli olan enerjinin en \u00f6nemli kaynaklar\u0131ndan biri olmas\u0131na ra\u011fmen diyet yapan ki\u015filer her t\u00fcrl\u00fc ya\u011fdan uzak durmaya \u00e7al\u0131\u015f\u0131yor. Peki, ya\u011flar\u0131n diyetteki yeri nedir, hangi ya\u011flar sa\u011fl\u0131kl\u0131 hangileri sa\u011fl\u0131ks\u0131zd\u0131r, ya\u011fs\u0131z diyetin zararlar\u0131 var m\u0131d\u0131r? \u0130\u015fte ya\u011flarla ilgili bilmeniz gereken her \u015fey&#8230; Ya\u011f\u0131n Diyetteki Yeri Nedir? Ya\u011flar, insan v\u00fccudu i\u00e7in \u00e7ok \u00f6nemli fonksiyonlar\u0131 bulunan [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":259,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,18],"tags":[56],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hangi Ya\u011flar Sa\u011fl\u0131kl\u0131 Hangileri Sa\u011fl\u0131ks\u0131z? - DiyetPro.com<\/title>\n<meta name=\"description\" content=\"Ya\u011flar\u0131n diyetteki yeri nedir, hangi ya\u011flar sa\u011fl\u0131kl\u0131 hangileri sa\u011fl\u0131ks\u0131zd\u0131r, ya\u011fs\u0131z diyetin zararlar\u0131 var m\u0131d\u0131r?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/diyetpro.com\/diyet-listeleri\/saglik-icin-diyet\/hangi-yaglar-saglikli-hangileri-sagliksiz\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hangi Ya\u011flar Sa\u011fl\u0131kl\u0131 Hangileri Sa\u011fl\u0131ks\u0131z? 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