{"id":18698,"date":"2018-10-06T21:15:44","date_gmt":"2018-10-06T18:15:44","guid":{"rendered":"https:\/\/astra.thelifeco.com\/?p=18698"},"modified":"2023-06-20T15:06:18","modified_gmt":"2023-06-20T12:06:18","slug":"yaglar-iyi-kotu-ve-cirkin","status":"publish","type":"post","link":"https:\/\/astra.thelifeco.com\/tr\/blog\/yaglar-iyi-kotu-ve-cirkin\/","title":{"rendered":"Ya\u011flar \u2013 \u0130yi, K\u00f6t\u00fc ve \u00c7irkin"},"content":{"rendered":"\t\t
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Sonbahar\u0131n gelmesi ile birlikte yaz boyunca terk etti\u011fimiz mutfaklar\u0131m\u0131za geri d\u00f6nmenin vakti geldi. \u201cNe yersen o\u2019sun\u201d kural\u0131ndan yola \u00e7\u0131karak sonbahar ve k\u0131\u015f g\u00fcnlerinde yiyeceklerinizi haz\u0131rlarken kullanaca\u011f\u0131m\u0131z ya\u011flar\u0131 se\u00e7erken daha dikkatli olmaya ne dersiniz?<\/p>

Bedenimiz yeni h\u00fccre olu\u015fturmak i\u00e7in kulland\u0131\u011f\u0131 ya\u011flar\u0131 elemek gibi bir yetene\u011fe ne yaz\u0131k ki sahip de\u011fil. En sa\u011fl\u0131kl\u0131 se\u00e7imi yapmak ve ona yard\u0131m etmek bizim g\u00f6revimiz. Dikkatli olmad\u0131\u011f\u0131m\u0131zda beden, kar\u015f\u0131s\u0131na \u00e7\u0131kan sa\u011fl\u0131ks\u0131z ya\u011flar\u0131 kullanmak zorunda kal\u0131r ve bu bize sa\u011fl\u0131ks\u0131z h\u00fccre yap\u0131s\u0131 ve bozuk h\u00fccre fonksiyonlar\u0131 olarak geri d\u00f6ner. Ya\u011flara en \u00e7ok ihtiya\u00e7 duyan beyin ve ba\u011f\u0131rsak sistemi h\u00fccreleri olas\u0131 yanl\u0131\u015f se\u00e7imler sonucunda en fazla zarara maruz kalan b\u00f6lgelerdir. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi zararl\u0131 ya\u011flarla kar\u015f\u0131 kar\u015f\u0131ya geldi\u011finde savunmas\u0131z hale gelir ve hastal\u0131klara giden kap\u0131 b\u00f6ylece a\u00e7\u0131lm\u0131\u015f olur. K\u0131saca, ba\u011f\u0131\u015f\u0131kl\u0131k, ba\u011f\u0131rsak ve beyin sistemi ba\u015fta olmak \u00fczere, bedeninizi ve fonksiyonlar\u0131n\u0131 fel\u00e7 etmek istemiyorsan\u0131z zararl\u0131 ya\u011flara dur deyin.<\/p>

Pek \u00e7ok insan\u0131n en \u00e7ok d\u00fc\u015ft\u00fc\u011f\u00fc hata her t\u00fcrl\u00fc ya\u011f\u0131 ayn\u0131 s\u0131n\u0131fa koymak oluyor. Her ya\u011f zararl\u0131 de\u011fil, tam tersine temel ve gerekli ya\u011flar bedenimiz ve onun m\u00fckemmel \u015fekilde i\u015fleyi\u015fi bak\u0131m\u0131ndan \u00e7ok faydal\u0131 ve gereklidir. Hangi ya\u011flar\u0131 t\u00fcketmeli, hangilerine kar\u015f\u0131 dikkatli olmal\u0131y\u0131z?<\/p>

Besinleri haz\u0131rlamak, pi\u015firmek ve di\u011fer ama\u00e7lar i\u00e7in kullan\u0131labilecek en iyi ya\u011f, kaliteli zeytinya\u011f\u0131d\u0131r. Zeytinya\u011f\u0131n\u0131n en \u00f6nemli \u00f6zelli\u011fi besinleri y\u00fcksek s\u0131cakl\u0131klarda a\u015f\u0131r\u0131 serbest radikal \u00fcretmeden pi\u015firmek i\u00e7in kullan\u0131labilmesi ve sadece \u201csa\u011fl\u0131kl\u0131 ya\u011flar\u201d i\u00e7ermesi. Zeytinya\u011f\u0131n\u0131z\u0131 se\u00e7erken mutlaka i\u00e7eri\u011fine ve elde edili\u015f \u015fekline dikkat edin. Tercihiniz organik zeytinya\u011flar\u0131ndan olsun. Bunun sebebi iyi haz\u0131rlanan bir organik bir zeytinya\u011f\u0131nda kimyasal ve yard\u0131mc\u0131 besinlerin kullan\u0131lmamas\u0131, zeytinin dal\u0131ndan kopmas\u0131yla ya\u011f haline gelmesi aras\u0131ndaki s\u00fcrenin k\u0131sa olmas\u0131, \u00fcretim boyunca dolayl\u0131 veya dolays\u0131z olarak h\u0131z ve s\u0131cakl\u0131\u011f\u0131n kullan\u0131lmamas\u0131 ve b\u00f6ylece i\u00e7eri\u011findeki vitamin ve antioksidanlar\u0131n korunmas\u0131.<\/p>

Zeytinya\u011f\u0131nda da bulunan Omega 3 ve Omega 6 beden i\u00e7in gerekli ya\u011f asitleri olarak bilinirler. Beden bu ya\u011flar\u0131 tek ba\u015f\u0131na \u00fcretemedi\u011fi ama onlars\u0131z da sa\u011fl\u0131kl\u0131 bir \u015fekilde ya\u015fam\u0131n\u0131 s\u00fcrd\u00fcremedi\u011fi i\u00e7in bu ya\u011flara ihtiyac\u0131m\u0131z vard\u0131r. Omega\u2019lar; h\u00fccre zar\u0131na b\u00fct\u00fcnsel anlamda fayda sa\u011flar, onlar\u0131 yumu\u015fak ve esnek tutar, cildi yumu\u015fat\u0131r ve rengini iyile\u015ftirir, h\u00fccrelerin oksijen ta\u015f\u0131ma kapasitelerini artt\u0131r\u0131r, enerjiyi y\u00fckseltir, hormonlar\u0131 d\u00fczenler, kilo kayb\u0131na yard\u0131mc\u0131 olur, kolesterol d\u00fczeyini dengeler, metabolizmay\u0131 olumlu y\u00f6nde etkiler. Omega 3 ve Omega 6 aras\u0131ndaki denge \u00e7ok \u00f6nemlidir. Bu oran ki\u015finin i\u00e7 kimyas\u0131n\u0131 etkiler.<\/p>

Omega 3 ve Omega 6 kaynaklar\u0131:<\/p>

  • Omega-3: En iyi kaynak keten tohumudur. Bal\u0131k ya\u011flar\u0131 okyanuslardaki kirlilikten dolay\u0131 bozulmu\u015ftur ve tohum ya\u011flar\u0131ndan 25 kat daha dengesizdirler.<\/li>
  • Omega-6: \u00c7o\u011fu tohumlar ve kabuklu yemi\u015fler, badem, susam, ay\u00e7ekirde\u011fi iyi birer kaynakt\u0131r.<\/li>
  • Her ikisi: Kenevir tohumu, cevizler ve kabak \u00e7ekirde\u011finde her iki Omega ya\u011f\u0131 da bulunur. Kenevirde ideal bir denge bulunmaktad\u0131r.<\/li>
  • Sa\u011fl\u0131kl\u0131 ya\u011flar keten tohumu ya\u011f\u0131 veya baz\u0131 kar\u0131\u015f\u0131mlar. (Udo\u2019s Oil gibi)<\/li><\/ul>

    Bu ya\u011flar, tatlar\u0131n\u0131 ve besin de\u011ferlerini koruyabilmeleri i\u00e7in yemekler haz\u0131rland\u0131ktan sonra ilave edilmelidir. Ba\u015fl\u0131ca kayna\u011f\u0131 hayvansal kaynaklar olan doymu\u015f ya\u011flar kesinlikle uzak durulmas\u0131 gereken ya\u011flar s\u0131n\u0131f\u0131na girer. Sa\u011fl\u0131kl\u0131 ya\u011flar\u0131n aksine \u00e7ok az miktarda mikro besin i\u00e7erirler, kandaki kolesterol ve lipit seviyesini y\u00fckseltirler, kalp damar sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 riske atarlar, canl\u0131l\u0131\u011f\u0131m\u0131z\u0131 azalt\u0131r ve hastal\u0131klara neden olurlar. En \u00f6nemli tehlikeleri ise faydal\u0131 ya\u011flar\u0131n \u00e7o\u011funu etkisiz hale getirmeleridir. K\u0131saca, doymu\u015f ya\u011flar hem sa\u011fl\u0131ks\u0131z hem de gereksiz ya\u011flar olarak da anland\u0131r\u0131labilir!<\/p>

    Uzak durulmas\u0131 gereken bir ba\u015fka ya\u011f t\u00fcr\u00fc ise trans ve hidrojenle\u015ftirilmi\u015f ya\u011flard\u0131r. Bu ya\u011flar faydal\u0131 ya\u011flar i\u015fleme tabi tutuldu\u011funda, ar\u0131t\u0131ld\u0131\u011f\u0131nda veya pi\u015firildi\u011finde, \u0131s\u0131, \u0131\u015f\u0131k ve oksijenle yap\u0131lar\u0131 bozuldu\u011funda meydana gelirler. \u0130\u015flenmi\u015f bitkisel ya\u011flar, margarinler, ekmekler, pastalar ve tatl\u0131larda kullan\u0131lan bu ya\u011flar enerji \u00fcretimini zay\u0131flat\u0131r, h\u00fccreler aras\u0131 ileti\u015fime engel olur, h\u00fccre zarlar\u0131n\u0131n b\u00fct\u00fcnl\u00fc\u011f\u00fcn\u00fc zay\u0131flatarak zararl\u0131 maddelerin kolayl\u0131kla h\u00fccre duvar\u0131ndan ge\u00e7mesine neden olur, bu s\u0131rada sa\u011fl\u0131kl\u0131 olan unsurlar\u0131 da d\u0131\u015far\u0131 atarak h\u00fccrelere zarar verirler. Bu \u00f6zellikler, trans ve hidrojenize ya\u011flar\u0131 doymu\u015f ya\u011flardan bile daha zararl\u0131 yapar.<\/p>

    Sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korumak ve sa\u011fl\u0131kl\u0131 olma halini s\u00fcrd\u00fcrebilmek i\u00e7in se\u00e7ti\u011fimiz ya\u011flar konusunda \u00e7ok dikkatli olmal\u0131y\u0131z. Pi\u015firme, k\u0131zartma gibi i\u015flemler s\u0131ras\u0131nda sa\u011fl\u0131kl\u0131 ya\u011flar potansiyel birer d\u00fc\u015fman ve sa\u011fl\u0131ks\u0131z ya\u011flara d\u00f6n\u00fc\u015f\u00fcrler. Bunun i\u00e7in yemekleri haz\u0131rlad\u0131ktan sonra faydal\u0131 ya\u011flar\u0131 ilave etmek yapaca\u011f\u0131m\u0131z en sa\u011fl\u0131kl\u0131 yemek haz\u0131rlama bi\u00e7imi olacakt\u0131r. Kabuklu yemi\u015fler ve tohumlardan \u00e7\u0131kart\u0131lan faydal\u0131 ya\u011flar ise g\u00fcnl\u00fck ya\u015fant\u0131m\u0131z\u0131n ayr\u0131lmaz par\u00e7alar\u0131 olmal\u0131lar.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

    Sonbahar\u0131n gelmesi ile birlikte yaz boyunca terk etti\u011fimiz mutfaklar\u0131m\u0131za geri d\u00f6nmenin vakti geldi. \u201cNe yersen o\u2019sun\u201d kural\u0131ndan yola \u00e7\u0131karak sonbahar ve k\u0131\u015f g\u00fcnlerinde yiyeceklerinizi haz\u0131rlarken kullanaca\u011f\u0131m\u0131z ya\u011flar\u0131 se\u00e7erken daha dikkatli olmaya ne dersiniz? Bedenimiz yeni h\u00fccre olu\u015fturmak i\u00e7in kulland\u0131\u011f\u0131 ya\u011flar\u0131 elemek gibi bir yetene\u011fe ne yaz\u0131k ki sahip de\u011fil. En sa\u011fl\u0131kl\u0131 se\u00e7imi yapmak ve ona […]<\/p>\n","protected":false},"author":14,"featured_media":18699,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","om_disable_all_campaigns":false,"footnotes":""},"categories":[6442],"tags":[],"class_list":["post-18698","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglikli-beslenme"],"acf":[],"_links":{"self":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/18698","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/comments?post=18698"}],"version-history":[{"count":0,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/18698\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media\/18699"}],"wp:attachment":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media?parent=18698"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/categories?post=18698"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/tags?post=18698"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}