{"id":1142,"date":"2023-02-09T17:15:00","date_gmt":"2023-02-09T17:15:00","guid":{"rendered":"https:\/\/portaldiadia.com\/?p=1142"},"modified":"2023-04-11T01:48:07","modified_gmt":"2023-04-11T01:48:07","slug":"kalbinizi-koruyun-5-etkili-yiyecek","status":"publish","type":"post","link":"https:\/\/portaldiadia.com\/tr\/kalbinizi-koruyun-5-etkili-yiyecek\/","title":{"rendered":"Kalbinizi Koruyun \u2013 5 Etkili Besin"},"content":{"rendered":"

Kardiyovask\u00fcler hastal\u0131klar d\u00fcnyada \u00f6nde gelen \u00f6l\u00fcm nedenidir. V\u00fccut, kardiyovask\u00fcler sistemi yoran g\u00fcnl\u00fck sald\u0131r\u0131lara maruz kal\u0131r. Bu nedenle etkili g\u0131dalar t\u00fcketmek kalbini koru <\/strong>ger\u00e7ekten yararl\u0131 olabilir.<\/p>\r\n\r\n\r\n\r\n

Kalbinizi koruyan besinler<\/strong><\/p>\r\n\r\n\r\n\r\n

Badem<\/strong><\/h3>\r\n\r\n\r\n\r\n

\u00c7e\u015fitli klinik \u00e7al\u0131\u015fmalar, bademlerdeki 30 g ba\u015f\u0131na 34 mg fitosterol i\u00e7eri\u011finin v\u00fccuttaki \u201ck\u00f6t\u00fc\u201d kolesterol (LDL) konsantrasyonunu azaltt\u0131\u011f\u0131n\u0131 g\u00f6stermektedir.<\/p>\r\n\r\n\r\n\r\n

Y\u00fcksek kolesterol kalp sorunlar\u0131na neden olabilir, \u00e7\u00fcnk\u00fc \u201ck\u00f6t\u00fc\u201d kolesterol organlar\u0131 besledikten sonra atardamarlarda birikerek a\u015f\u0131r\u0131 olmas\u0131 durumunda onlar\u0131 t\u0131kayabilir.<\/p>\r\n\r\n\r\n\r\n

Epidemiyolojik verilere g\u00f6re g\u00fcnl\u00fck 30 gram badem al\u0131m\u0131, kardiyovask\u00fcler hastal\u0131k riskini 45% oran\u0131nda azaltacakt\u0131r.<\/p>\r\n\r\n\r\n\r\n

Bademin i\u00e7erdi\u011fi E vitamini (25 badem i\u00e7in 7,5 mg E vitamini, g\u00fcnl\u00fck E vitamini tavsiyesinin yar\u0131s\u0131 kadard\u0131r) ayn\u0131 zamanda kan p\u0131ht\u0131lar\u0131n\u0131n olu\u015fumunu \u00f6nleyerek kalp-damar hastal\u0131klar\u0131yla m\u00fccadeleye de yard\u0131mc\u0131 olacakt\u0131r.\u00a0<\/p>\r\n\r\n\r\n\r\n

Kiraz<\/strong><\/h3>\r\n\r\n\r\n\r\n

Kiraz, i\u00e7eri\u011findeki antosiyaninler sayesinde (100 gr meyve ba\u015f\u0131na 350 ila 400 mg) sa\u011fl\u0131kl\u0131 beslenmeye yard\u0131mc\u0131 meyveler aras\u0131ndad\u0131r. kalbini koru<\/strong>. Antosiyaninler, pigment g\u00f6revi g\u00f6ren ve kirazlara k\u0131rm\u0131z\u0131 rengini veren fenolik bile\u015fiklerdir.<\/p>\r\n\r\n\r\n\r\n

Ayr\u0131ca v\u00fccut h\u00fccrelerine zarar veren ve aterosklerozdan, yani arterlerin duvarlar\u0131nda kan ak\u0131\u015f\u0131n\u0131 engelleyen ve kardiyovask\u00fcler bozukluklara neden olabilen plaklar\u0131n varl\u0131\u011f\u0131ndan sorumlu olan serbest radikalleri, bile\u015fikleri n\u00f6tralize etme yetene\u011fine de sahiptirler.<\/p>\r\n\r\n\r\n\r\n

Nohut<\/strong><\/h3>\r\n\r\n\r\n\r\n

Toklu\u011fu te\u015fvik etmesi ve 100 gram\u0131nda 163 kcal ile d\u00fc\u015f\u00fck kalorili olmas\u0131n\u0131n yan\u0131 s\u0131ra nohut, diyabet hastalar\u0131 i\u00e7in de iyi bir m\u00fcttefiktir. Asl\u0131nda diyabet, kalp-damar hastal\u0131\u011f\u0131na yakalanma riskini 2 ila 4 kat art\u0131r\u0131yor.<\/p>\r\n\r\n\r\n\r\n

Nohutun glisemik y\u00fck\u00fc d\u00fc\u015f\u00fckt\u00fcr; bu, karbonhidrat miktar\u0131n\u0131n yan\u0131 s\u0131ra kalitesini de hesaba katan bir hesaplama y\u00f6ntemidir.<\/p>\r\n\r\n\r\n\r\n

\u00c7ok y\u00fcksek kan \u015fekeri seviyesi, kan damarlar\u0131n\u0131 t\u0131kayarak kalp krizi veya fel\u00e7 riskinizi art\u0131r\u0131r.<\/p>\r\n\r\n\r\n\r\n

Nohut, v\u00fccut h\u00fccrelerinin oksidasyon s\u00fcrecinde serbest radikallerin etkisini azaltmaya yard\u0131mc\u0131 olan manganez ve bak\u0131r i\u00e7eri\u011fi sayesinde antioksidan \u00f6zelliklere sahiptir.<\/p>\r\n\r\n\r\n\r\n

Domuz eti<\/strong><\/h3>\r\n\r\n\r\n\r\n

100 g domuz eti, 1,2 g doymu\u015f ya\u011f asitleri, 1,4 g tekli doymam\u0131\u015f ya\u011f asitleri ve 0,3 g \u00e7oklu doymam\u0131\u015f ya\u011f dahil olmak \u00fczere 3,6 g ya\u011f i\u00e7erir.<\/p>\r\n\r\n\r\n\r\n

Dolay\u0131s\u0131yla domuz etindeki esansiyel ya\u011f asitleri (omega-3) seviyeleri, onu s\u0131\u011f\u0131r eti veya kuzu etinden daha \u00f6nemli besinsel niteliklere sahip bir et haline getirir.<\/p>\r\n\r\n\r\n\r\n

Domuz eti t\u00fcketmek, v\u00fccuttaki a\u015f\u0131r\u0131 "k\u00f6t\u00fc" kolesterolle sava\u015fman\u0131za olanak tan\u0131r, atardamarlar\u0131n duvarlar\u0131nda biriken kolesterol\u00fc yerinden \u00e7\u0131karan ve ortadan kald\u0131ran lipitlerin seviyesini art\u0131r\u0131r.<\/p>\r\n\r\n\r\n\r\n

A\u015f\u0131r\u0131 \u201ck\u00f6t\u00fc\u201d kolesterol, kardiyovask\u00fcler bozukluklara yol a\u00e7abilir. 100 gram\u0131 sadece 162 kcal olan domuz etinin kalorisi de s\u0131\u011f\u0131r eti (100 gram\u0131 et i\u00e7in 252 kcal) ya da tavu\u011fu (100 gram\u0131 tavuk ba\u015f\u0131na 173 kcal) ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda daha d\u00fc\u015f\u00fckt\u00fcr. \u00a0<\/p>\r\n\r\n\r\n\r\n

Orkinos<\/strong><\/h3>\r\n\r\n\r\n\r\n

Uskumrunun omega-3 i\u00e7eri\u011fi onu ger\u00e7ek bir m\u00fcttefik haline getiriyor kalbini koru<\/strong>.<\/p>\r\n\r\n\r\n\r\n

100 graml\u0131k porsiyonunda 1,2 gram uzun zincirli omega-3 (EPA ve DHA) i\u00e7eren uskumru, v\u00fccuda D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc (WHO) taraf\u0131ndan \u00f6nerilen g\u00fcnl\u00fck EPA ve DHA al\u0131m\u0131n\u0131n iki kat\u0131ndan fazlas\u0131n\u0131 sa\u011flar.<\/p>\r\n\r\n\r\n\r\n

\u00c7e\u015fitli \u00e7al\u0131\u015fmalar, omega-3 ya\u011f asitleri t\u00fcketmenin kardiyovask\u00fcler hastal\u0131klara yakalanma riskini azaltt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>\r\n\r\n\r\n\r\n

Damarlar\u0131n esnekli\u011fine, kan bas\u0131nc\u0131na ve antiinflamatuar \u00f6zelliklere etki eden bu ya\u011f asitleri, kan p\u0131ht\u0131lar\u0131n\u0131n olu\u015fumuyla m\u00fccadele etmeyi m\u00fcmk\u00fcn k\u0131lar.<\/p>\r\n\r\n\r\n\r\n

Uskumru selenyum a\u00e7\u0131s\u0131ndan zengin oldu\u011fundan antioksidan \u00f6zelli\u011fe sahiptir. Bu mineral v\u00fccutta serbest radikallerin olu\u015fumunu engeller. Serbest radikallerin fazlal\u0131\u011f\u0131, \u00f6zellikle k\u0131rm\u0131z\u0131 kan h\u00fccrelerinde bozulmaya yol a\u00e7arak kalp-damar hastal\u0131klar\u0131n\u0131n ortaya \u00e7\u0131kmas\u0131na katk\u0131da bulunur.<\/p>","protected":false},"excerpt":{"rendered":"

Kardiyovask\u00fcler hastal\u0131klar d\u00fcnyada \u00f6nde gelen \u00f6l\u00fcm nedenidir. V\u00fccut, kardiyovask\u00fcler sistemi yoran g\u00fcnl\u00fck sald\u0131r\u0131lara maruz kal\u0131r. Bu nedenle kalbinizi korumada etkili olan g\u0131dalar\u0131 t\u00fcketmek ger\u00e7ekten faydal\u0131 olabilir. Kalbinizi koruyan besinler Badem \u00c7e\u015fitli klinik \u00e7al\u0131\u015fmalar, bademlerdeki fitosterol i\u00e7eri\u011finin [\u2026]<\/p>","protected":false},"author":1,"featured_media":1143,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[62],"tags":[],"class_list":{"0":"post-1142","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dicas"},"_links":{"self":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/posts\/1142","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/comments?post=1142"}],"version-history":[{"count":0,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/posts\/1142\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/media\/1143"}],"wp:attachment":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/media?parent=1142"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/categories?post=1142"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/tags?post=1142"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}