Ya\u011f, uzun y\u0131llar boyunca diyetlerde ka\u00e7\u0131n\u0131lmas\u0131 gereken bir besin olarak g\u00f6r\u00fcld\u00fc. Oysa ya\u011flar v\u00fccut i\u00e7in gereklidir; \u00f6nemli olan, hangi ya\u011f\u0131n ne miktarda ve nas\u0131l t\u00fcketildi\u011fidir. Do\u011fru ya\u011f se\u00e7imi, kalp ve damar sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan b\u00fcy\u00fck fark yarat\u0131r.<\/p>\n
Doymu\u015f ya\u011flar a\u011f\u0131rl\u0131kl\u0131 olarak hayvansal kaynakl\u0131 g\u0131dalarda bulunur ve oda s\u0131cakl\u0131\u011f\u0131nda kat\u0131d\u0131r. Doymam\u0131\u015f ya\u011flar ise zeytinya\u011f\u0131, f\u0131nd\u0131k, ceviz, avokado ve bal\u0131k gibi kaynaklarda bulunur ve kalp sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan daha uygun kabul edilir. Trans ya\u011flar ise baz\u0131 end\u00fcstriyel \u00fcretim s\u00fcre\u00e7lerinde olu\u015fur ve sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan en olumsuz ya\u011f t\u00fcr\u00fcd\u00fcr.<\/p>\n
Zeytinya\u011f\u0131, Akdeniz mutfa\u011f\u0131n\u0131n temel ya\u011f\u0131d\u0131r ve tekli doymam\u0131\u015f ya\u011flar a\u00e7\u0131s\u0131ndan zengindir. Hem \u00e7i\u011f olarak salatalarda hem de yemeklerde kullan\u0131labilir. Enerji de\u011feri y\u00fcksek oldu\u011fu i\u00e7in \u00f6l\u00e7\u00fcl\u00fc kullan\u0131lmas\u0131 gerekir.<\/p>\n
Uskumru, sardalya, hamsi ve somon gibi ya\u011fl\u0131 bal\u0131klar, kalp sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen omega-3 ya\u011f asitlerinin iyi kaynaklar\u0131d\u0131r. Haftada en az iki kez bal\u0131k t\u00fcketmek \u00f6nerilir. Bal\u0131k ya\u011f\u0131 takviyesi kullanmadan \u00f6nce, \u00f6zellikle kan suland\u0131r\u0131c\u0131 ila\u00e7 kullananlar\u0131n hekime dan\u0131\u015fmas\u0131 gerekir.<\/p>\n
Ceviz, badem, f\u0131nd\u0131k ve di\u011fer \u00e7i\u011f kuruyemi\u015fler sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7erir. Ancak enerji de\u011ferleri y\u00fcksek oldu\u011fu i\u00e7in bir avu\u00e7 kadar t\u00fcketmek yeterlidir. Tuzlu ve kavrulmu\u015f kuruyemi\u015fler yerine \u00e7i\u011f olanlar tercih edilmelidir.<\/p>\n
K\u0131zartma, yeme\u011fin ya\u011f ve enerji i\u00e7eri\u011fini \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131r\u0131r. Ayn\u0131 ya\u011f\u0131n tekrar tekrar k\u0131zartmada kullan\u0131lmas\u0131, sa\u011fl\u0131\u011fa zararl\u0131 bile\u015fiklerin olu\u015fmas\u0131na yol a\u00e7abilir. F\u0131r\u0131n, \u0131zgara, ha\u015flama ve buharda pi\u015firme daha sa\u011fl\u0131kl\u0131 alternatiflerdir.<\/p>\n
Ya\u011flar\u0131 \u0131\u015f\u0131ktan ve \u0131s\u0131dan uzak, kapal\u0131 \u015fi\u015felerde saklamak, bozulmalar\u0131n\u0131 geciktirir.<\/p>\n
Bitkisel a\u011f\u0131rl\u0131kl\u0131 bir beslenme d\u00fczeni i\u00e7in vejetaryen beslenme<\/a> yaz\u0131m\u0131za bakabilirsiniz. Di\u011fer ba\u015fl\u0131klar ana sayfada<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" Ya\u011f, uzun y\u0131llar boyunca diyetlerde ka\u00e7\u0131n\u0131lmas\u0131 gereken bir besin olarak g\u00f6r\u00fcld\u00fc. Oysa ya\u011flar v\u00fccut i\u00e7in gereklidir; \u00f6nemli olan, hangi ya\u011f\u0131n ne miktarda ve nas\u0131l t\u00fcketildi\u011fidir. Do\u011fru ya\u011f se\u00e7imi, kalp ve damar sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan b\u00fcy\u00fck fark yarat\u0131r. Ya\u011f t\u00fcrleri Doymu\u015f ya\u011flar a\u011f\u0131rl\u0131kl\u0131 olarak hayvansal kaynakl\u0131 g\u0131dalarda bulunur ve oda s\u0131cakl\u0131\u011f\u0131nda kat\u0131d\u0131r. Doymam\u0131\u015f ya\u011flar ise zeytinya\u011f\u0131, f\u0131nd\u0131k, […]<\/p>\n","protected":false},"author":0,"featured_media":0,"parent":0,"menu_order":8,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-17","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/cgrsder.xyz\/index.php\/wp-json\/wp\/v2\/pages\/17","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cgrsder.xyz\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/cgrsder.xyz\/index.php\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/cgrsder.xyz\/index.php\/wp-json\/wp\/v2\/comments?post=17"}],"version-history":[{"count":2,"href":"https:\/\/cgrsder.xyz\/index.php\/wp-json\/wp\/v2\/pages\/17\/revisions"}],"predecessor-version":[{"id":37,"href":"https:\/\/cgrsder.xyz\/index.php\/wp-json\/wp\/v2\/pages\/17\/revisions\/37"}],"wp:attachment":[{"href":"https:\/\/cgrsder.xyz\/index.php\/wp-json\/wp\/v2\/media?parent=17"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}