{"id":1153,"date":"2023-02-09T17:14:37","date_gmt":"2023-02-09T17:14:37","guid":{"rendered":"https:\/\/portaldiadia.com\/?p=1153"},"modified":"2023-04-11T13:00:03","modified_gmt":"2023-04-11T13:00:03","slug":"ihtiyaclarinizi-karsilayacak-omega-3-8-besinleri","status":"publish","type":"post","link":"https:\/\/portaldiadia.com\/tr\/ihtiyaclarinizi-karsilayacak-omega-3-8-besinleri\/","title":{"rendered":"Omega-3 \u2013 \u0130htiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131layacak 8 besin!"},"content":{"rendered":"<p>Baz\u0131 ya\u011flar\u0131n insanlar i\u00e7in \u201cgerekli\u201d oldu\u011fu s\u00f6ylenir \u00e7\u00fcnk\u00fc v\u00fccut onlar\u0131 sentezleyemez. Bunlar aras\u0131nda ya\u011f asitleri <strong>Omega3 <\/strong>kalp-damar sa\u011fl\u0131\u011f\u0131na faydal\u0131 etkileriyle biliniyor.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-1154\" src=\"http:\/\/portaldiadia.com\/wp-content\/uploads\/2023\/04\/Saude-Omega-3.jpg\" alt=\"\" width=\"700\" height=\"400\" srcset=\"https:\/\/portaldiadia.com\/wp-content\/uploads\/2023\/04\/Saude-Omega-3.jpg 700w, https:\/\/portaldiadia.com\/wp-content\/uploads\/2023\/04\/Saude-Omega-3-300x171.jpg 300w, https:\/\/portaldiadia.com\/wp-content\/uploads\/2023\/04\/Saude-Omega-3-696x398.jpg 696w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>Bunlar\u0131 t\u00fcketmek i\u00e7in besin takviyelerine ba\u015fvurman\u0131za gerek yoktur: baz\u0131 yiyecekler yeterince i\u00e7erir.<\/p>\n<p><strong>V\u00fccudun omega-3&#039;\u00fcn\u00fc yenileyen g\u0131dalar<\/strong><\/p>\n<h3><strong>Kanola ya\u011f\u0131<\/strong><\/h3>\n<p>Kolza tohumu (kanola) ya\u011f\u0131, aileden k\u0131sa zincirli bir ya\u011f asidi olan alfa-linolenik asit (ALA) kayna\u011f\u0131d\u0131r.<strong> Omega3<\/strong>. Alfa-linolenik asit v\u00fccut taraf\u0131ndan \u00fcretilemez; buna &quot;esansiyel&quot; denir \u00e7\u00fcnk\u00fc mutlaka diyetle sa\u011flanmas\u0131 gerekir.<\/p>\n<p>V\u00fccutta k\u0131sa zincirli ya\u011f asitleri uzun zincirli ya\u011f asitlerine d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilir. Bunlar kalp-damar sa\u011fl\u0131\u011f\u0131na faydal\u0131d\u0131r.<\/p>\n<h3><strong>F\u0131nd\u0131k<\/strong><\/h3>\n<p>Ceviz, toplam lipitlerin 70%&#039;sinden daha fazla olan, \u00f6zellikle y\u00fcksek miktarda \u00e7oklu doymam\u0131\u015f ya\u011f asitleri i\u00e7eri\u011fine sahiptir. Bu asitlerin neredeyse be\u015fte biri ya\u011f asitleridir. <strong>Omega3 <\/strong>k\u0131sa zincir temelleri.<\/p>\n<p>Kabuklu yemi\u015fleri sat\u0131n almak en iyisidir: kabuklu olarak sat\u0131lan kuruyemi\u015flerdeki doymam\u0131\u015f ya\u011flar daha kolay oksitlenir.<\/p>\n<h3><strong>Orkinos<\/strong><\/h3>\n<p>Uskumru m\u00fckemmel bir kaynakt\u0131r <strong>Omega3 <\/strong>uzun zincirli (EPA ve DHA).<\/p>\n<p>Bunlar v\u00fccut i\u00e7in en faydal\u0131 olanlard\u0131r. Kan bas\u0131nc\u0131n\u0131, trigliseritleri ve kan p\u0131ht\u0131lar\u0131n\u0131 d\u00fc\u015f\u00fcrerek kardiyovask\u00fcler hastal\u0131k riskini azaltt\u0131\u011f\u0131 bilinmektedir.<\/p>\n<p>Uskumru EPA ve DHA a\u00e7\u0131s\u0131ndan en zengin bal\u0131klardan biridir. 100 graml\u0131k bir uskumru porsiyonu yakla\u015f\u0131k 1,2 gram sa\u011flar, bu da g\u00fcnl\u00fck \u00f6nerilen miktar\u0131n iki kat\u0131ndan fazlad\u0131r.<\/p>\n<h3><strong>Kenevir ya\u011f\u0131<\/strong><\/h3>\n<p>Kenevir tohumlar\u0131 e\u015fsiz bir kaynakt\u0131r <strong>Omega3<\/strong>. A\u00e7\u0131k\u00e7as\u0131, g\u0131da versiyonu olduk\u00e7a psikotropik bir molek\u00fcl olan THC&#039;yi i\u00e7ermiyor.<\/p>\n<p>Kenevir ya\u011f\u0131, di\u011fer bitkisel ya\u011flarda bulunan \u201ck\u0131sa zincirli\u201dnin yan\u0131 s\u0131ra SDA\u2019y\u0131 (orta zincirli) de i\u00e7erir. Bunlar v\u00fccut taraf\u0131ndan \u00e7ok daha kolay asimile edilir. Organik veya do\u011fal ma\u011fazalarda \u00e7ok y\u00fcksek fiyatlara sat\u0131\u015fa sunulabilmektedir.<\/p>\n<h3><strong>Chia tohumlar\u0131<\/strong><\/h3>\n<p>Chia tohumlar\u0131 do\u011fal olarak diyet lifi ve \u201ciyi ya\u011flar\u201d a\u00e7\u0131s\u0131ndan zengindir. 15 ila 17% i\u00e7erirler. <strong>Omega3<\/strong> alfa-linolenik asit (ALA) formunda.<\/p>\n<p>Ayr\u0131ca v\u00fccudun sentezlemesi zor olan bir omega-6 olan 5 ila 8% gama-linoleik asit (GLA) i\u00e7erirler. \u00d6te yandan ya\u011f asitleri <strong>Omega3 <\/strong>uzun zincir bile\u015fiminin bir par\u00e7as\u0131 de\u011fildir.<\/p>\n<p>Oldu\u011fu gibi yenebilir, tariflerde ezilebilir veya bula\u015f\u0131klar\u0131n \u00fczerine serpilebilir.<\/p>\n<h3><strong>Keten tohumu ya\u011f\u0131<\/strong><\/h3>\n<p>Keten tohumu ya\u011f\u0131 b\u00fcy\u00fck miktarda bir ya\u011f asidi olan alfa-linolenik asit (ALA) i\u00e7erir. <strong>Omega3 <\/strong>k\u0131sa zincir. Uzmanlar, kardiyovask\u00fcler hastal\u0131k riskini azaltmak i\u00e7in g\u00fcnde bir \u00e7orba ka\u015f\u0131\u011f\u0131 almay\u0131 tavsiye ediyor.<\/p>\n<p>Keten tohumu ya\u011f\u0131 \u00e7ok kolay bozulur. Bu nedenle buzdolab\u0131nda saklay\u0131n ve kab\u0131 a\u00e7\u0131ld\u0131ktan sonra h\u0131zl\u0131ca t\u00fcketin. Bir seferde k\u00fc\u00e7\u00fck miktarlarda sat\u0131n al\u0131n ve opak kaplar\u0131 tercih edin.<\/p>\n<h3><strong>Karides<\/strong><\/h3>\n<p>Ya\u011fl\u0131 bal\u0131klar gibi karides de EPA ve DHA ailesinden iki uzun zincirli \u00e7oklu doymam\u0131\u015f ya\u011f asidi i\u00e7erir. <strong>Omega3<\/strong>.<\/p>\n<p>75 graml\u0131k bir karides porsiyonu yakla\u015f\u0131k 300 mg EPA ve DHA sa\u011flar.<\/p>\n<h3><strong>Sardalye<\/strong><\/h3>\n<p>S\u0131zma zeytinya\u011f\u0131nda saklanan sardalyalar \u00e7ok lezzetlidir. Y\u00fcksek ya\u011f i\u00e7eri\u011fi onu en iyi besin kaynaklar\u0131ndan biri yapar.<strong> Omega3 <\/strong>uzun zincir. \u00c7o\u011fu ya\u011fl\u0131 bal\u0131k gibi EPA ve DHA i\u00e7erir. 100 graml\u0131k bir sardalya porsiyonu yakla\u015f\u0131k 1 gram sa\u011flar.<\/p>\n<p>Ya\u011f asitlerine atfedilen erdemlerden tam olarak yararlanmak<strong> Omega3<\/strong>, bal\u0131\u011f\u0131 uzun s\u00fcre pi\u015firmekten ka\u00e7\u0131n\u0131n.09<\/p>","protected":false},"excerpt":{"rendered":"<p>Baz\u0131 ya\u011flar\u0131n, v\u00fccut taraf\u0131ndan sentezlenemedi\u011fi i\u00e7in insanlar i\u00e7in &quot;temel&quot; oldu\u011fu s\u00f6ylenir. Bunlar aras\u0131nda, omega-3 ya\u011f asitleri, kardiyovask\u00fcler sa\u011fl\u0131k \u00fczerindeki olumlu etkileriyle bilinir. Bunlar\u0131 t\u00fcketmek i\u00e7in besin takviyelerine ba\u015fvurmak gerekmez: baz\u0131 besinler yeterli miktarda i\u00e7erir. V\u00fccudun omega-3&#039;lerini takviye eden besinler Kanola ya\u011f\u0131 [\u2026]<\/p>","protected":false},"author":1,"featured_media":1154,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-1153","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-receitas"},"_links":{"self":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/posts\/1153","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=1153"}],"version-history":[{"count":0,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/posts\/1153\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/media\/1154"}],"wp:attachment":[{"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/media?parent=1153"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/categories?post=1153"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/portaldiadia.com\/tr\/wp-json\/wp\/v2\/tags?post=1153"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}