Ay\u00e7i\u00e7ek ya\u011f\u0131, zeytinya\u011f\u0131, kanola ya\u011f\u0131, palm ya\u011f\u0131, m\u0131s\u0131r ya\u011f\u0131, soya ya\u011f\u0131, hindistancevizi ya\u011f\u0131 ve tereya\u011f\u0131; doymu\u015f ve doymam\u0131\u015f ya\u011f asitlerini farkl\u0131 oranlarda i\u00e7eriyor. Bu farkl\u0131l\u0131klar, ya\u011flar\u0131n beslenmedeki yerinin ve t\u00fcketim miktar\u0131n\u0131n belirlenmesinde \u00f6nemli rol oynuyor.<\/p>\n
\u0130stanbul Arel \u00dcniversitesi Biyomedikal M\u00fchendisli\u011fi \u00d6\u011fretim \u00dcyesi Do\u00e7. Dr. Ceren T\u00fcrkcan, ya\u011f se\u00e7iminde yaln\u0131zca \u00fcr\u00fcn\u00fcn bitkisel veya hayvansal k\u00f6kenli olmas\u0131n\u0131n yeterli bir \u00f6l\u00e7\u00fct olmad\u0131\u011f\u0131n\u0131 belirtti.<\/p>\n
T\u00fcrkcan, \u201cYa\u011flar\u0131n de\u011ferlendirilmesinde i\u00e7erdikleri doymu\u015f ve doymam\u0131\u015f ya\u011flar\u0131n oran\u0131, t\u00fcketim miktar\u0131 ve genel beslenme d\u00fczenindeki di\u011fer ya\u011f kaynaklar\u0131 birlikte ele al\u0131nmal\u0131d\u0131r. Tek bir ya\u011f\u0131n b\u00fct\u00fcn beslenme ihtiya\u00e7lar\u0131 i\u00e7in en iyi se\u00e7enek olmas\u0131 m\u00fcmk\u00fcn de\u011fildir\u201d dedi.<\/p>\n
D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc, t\u00fcketilen ya\u011flar\u0131n a\u011f\u0131rl\u0131kl\u0131 olarak doymam\u0131\u015f ya\u011flardan gelmesini \u00f6neriyor. Doymu\u015f ya\u011flardan sa\u011flanan enerjinin toplam g\u00fcnl\u00fck enerjinin y\u00fczde 10\u2019unu, trans ya\u011flardan sa\u011flanan enerjinin ise y\u00fczde 1\u2019ini a\u015fmamas\u0131 tavsiye ediliyor.<\/p>\n
Bu nedenle g\u00fcnl\u00fck beslenmede yaln\u0131zca kullan\u0131lan ya\u011f\u0131n t\u00fcr\u00fcne de\u011fil, miktar\u0131na ve di\u011fer besinlerden al\u0131nan toplam ya\u011f oran\u0131na da dikkat edilmesi gerekiyor.<\/p>\n
Ay\u00e7i\u00e7ek, m\u0131s\u0131r ve soya ya\u011flar\u0131 \u00f6zellikle doymam\u0131\u015f ya\u011f asitleri bak\u0131m\u0131ndan \u00f6ne \u00e7\u0131k\u0131yor. Bu ya\u011flar\u0131n bile\u015fiminde omega-6 ya\u011f asitleri \u00f6nemli bir yer tutarken, soya ya\u011f\u0131 belirli miktarda omega-3 ya\u011f asidi i\u00e7ermesiyle di\u011ferlerinden ayr\u0131l\u0131yor.<\/p>\n
T\u00fcrkcan, \u201cBu ya\u011flar\u0131n her birinin ya\u011f asidi da\u011f\u0131l\u0131m\u0131 farkl\u0131d\u0131r. Farkl\u0131 ya\u011flar\u0131n dengeli bi\u00e7imde kullan\u0131lmas\u0131, beslenmede \u00e7e\u015fitlilik sa\u011flayabilir\u201d ifadelerini kulland\u0131.<\/p>\n
Zeytinya\u011f\u0131 ve kanola ya\u011f\u0131, oleik asit bak\u0131m\u0131ndan zengin ya\u011flar aras\u0131nda bulunuyor.<\/p>\n
Zeytinya\u011f\u0131, do\u011fal antioksidan bile\u015fenleriyle Akdeniz tipi beslenmenin temel ya\u011f kaynaklar\u0131ndan biri olarak \u00f6ne \u00e7\u0131karken, kanola ya\u011f\u0131 omega-3 ve omega-6 ya\u011f asitlerini birlikte i\u00e7eriyor.<\/p>\n
Do\u00e7. Dr. T\u00fcrkcan, \u201cZeytinya\u011f\u0131 do\u011fal antioksidan bile\u015fenleriyle, kanola ya\u011f\u0131 ise farkl\u0131 doymam\u0131\u015f ya\u011f t\u00fcrlerini bir arada i\u00e7ermesiyle ayr\u0131\u015f\u0131yor. Her iki ya\u011f da genel beslenme d\u00fczeni i\u00e7inde dengeli bi\u00e7imde de\u011ferlendirilebilir\u201d dedi.<\/p>\n
Zeytinya\u011f\u0131nda \u00fcr\u00fcn\u00fcn i\u00e7eri\u011finin yan\u0131 s\u0131ra g\u00fcvenilirlik ve izlenebilirli\u011fin de \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131 belirtiliyor. Taklit ve ta\u011f\u015fi\u015f riskine kar\u015f\u0131 ambalajl\u0131, g\u00fcvenilir ve kayna\u011f\u0131 takip edilebilir \u00fcr\u00fcnlerin tercih edilmesi \u00f6neriliyor.<\/p>\n
Palm ya\u011f\u0131, doymu\u015f ve doymam\u0131\u015f ya\u011flar\u0131 bir arada i\u00e7eren bitkisel ya\u011flardan biri olarak dikkat \u00e7ekiyor.<\/p>\n
Oda s\u0131cakl\u0131\u011f\u0131nda do\u011fal olarak yar\u0131 kat\u0131 halde bulunmas\u0131, palm ya\u011f\u0131n\u0131 ay\u00e7i\u00e7ek, m\u0131s\u0131r ve soya ya\u011f\u0131 gibi s\u0131v\u0131 ya\u011flardan ay\u0131r\u0131yor. Bu \u00f6zelli\u011fi g\u0131da \u00fcretiminde k\u0131vam, yap\u0131, p\u00fcr\u00fczs\u00fczl\u00fck ve raf \u00f6mr\u00fcn\u00fcn sa\u011flanmas\u0131na katk\u0131da bulunabiliyor.<\/p>\n
Do\u00e7. Dr. T\u00fcrkcan, palm ya\u011f\u0131n\u0131n yaln\u0131zca doymu\u015f ya\u011f i\u00e7eri\u011fi \u00fczerinden de\u011ferlendirilmemesi gerekti\u011fini belirterek, \u201cBir ya\u011f\u0131n g\u0131da sanayisinde yayg\u0131n olarak kullan\u0131lmas\u0131, tek ba\u015f\u0131na onun beslenme a\u00e7\u0131s\u0131ndan olumsuz oldu\u011fu anlam\u0131na gelmez. Palm ya\u011f\u0131 de\u011ferlendirilirken \u00fcr\u00fcn\u00fcn toplam doymu\u015f ya\u011f i\u00e7eri\u011fi, t\u00fcketim s\u0131kl\u0131\u011f\u0131, porsiyon miktar\u0131 ve genel beslenme d\u00fczenindeki di\u011fer ya\u011f kaynaklar\u0131 birlikte ele al\u0131nmal\u0131d\u0131r\u201d ifadelerini kulland\u0131.<\/p>\n
Hindistancevizi ya\u011f\u0131, bitkisel kaynakl\u0131 olmas\u0131na ra\u011fmen doymu\u015f ya\u011f oran\u0131 y\u00fcksek ya\u011flar aras\u0131nda yer al\u0131yor.<\/p>\n
Bu nedenle bir ya\u011f\u0131n \u201cdo\u011fal\u201d veya \u201cbitkisel\u201d olarak tan\u0131mlanmas\u0131n\u0131n tek ba\u015f\u0131na daha avantajl\u0131 oldu\u011fu anlam\u0131na gelmedi\u011fine dikkat \u00e7ekiliyor.<\/p>\n
T\u00fcrkcan, \u201cHindistancevizi ya\u011f\u0131 bunun belirgin \u00f6rneklerinden biridir. \u00dcr\u00fcn\u00fcn pop\u00fclerli\u011finden \u00f6nce bile\u015fimine ve t\u00fcketim miktar\u0131na bak\u0131lmal\u0131d\u0131r\u201d dedi.<\/p>\n
Tereya\u011f\u0131, s\u00fct ya\u011f\u0131ndan elde edilen ve doymu\u015f ya\u011f oran\u0131 y\u00fcksek olan hayvansal kaynakl\u0131 bir ya\u011f olarak biliniyor.<\/p>\n
Geleneksel mutfakta s\u0131k tercih edilen tereya\u011f\u0131n\u0131n t\u00fcketim miktar\u0131n\u0131n kontrol alt\u0131nda tutulmas\u0131 \u00f6nem ta\u015f\u0131yor.<\/p>\n
Do\u00e7. Dr. T\u00fcrkcan, \u201cTereya\u011f\u0131n\u0131 tamamen d\u0131\u015flamak ya da s\u0131n\u0131rs\u0131z t\u00fcketmek yerine, g\u00fcnl\u00fck beslenme d\u00fczenindeki yeri ve miktar\u0131 dikkate al\u0131nmal\u0131d\u0131r\u201d ifadelerini kulland\u0131.<\/p>\n
Uzmanlara g\u00f6re ya\u011flar\u0131 yaln\u0131zca bitkisel ve hayvansal olarak iki gruba ay\u0131rmak do\u011fru se\u00e7im yapmak i\u00e7in yeterli de\u011fil.<\/p>\n
Ya\u011f\u0131n kayna\u011f\u0131n\u0131n yan\u0131 s\u0131ra ya\u011f asidi bile\u015fimi, porsiyon miktar\u0131, t\u00fcketim s\u0131kl\u0131\u011f\u0131, kullan\u0131m \u015fekli ve g\u00fcn i\u00e7erisinde di\u011fer besinlerden al\u0131nan ya\u011f miktar\u0131n\u0131n da birlikte de\u011ferlendirilmesi gerekiyor.<\/p>\n","protected":false},"excerpt":{"rendered":"
Mutfakta kullan\u0131lan ya\u011flar\u0131n her biri farkl\u0131 \u00f6zellikler ta\u015f\u0131yor. Pi\u015firme y\u00f6ntemi, ya\u011f\u0131n bile\u015fimi, t\u00fcketim miktar\u0131 ve genel beslenme d\u00fczeni, hangi ya\u011f\u0131n ne zaman tercih edilmesi gerekti\u011finde belirleyici oluyor. \u0130stanbul Arel \u00dcniversitesi Biyomedikal M\u00fchendisli\u011fi \u00d6\u011fretim \u00dcyesi Do\u00e7. Dr. Ceren T\u00fcrkcan, tek bir ya\u011f\u0131n b\u00fct\u00fcn beslenme ihtiya\u00e7lar\u0131 i\u00e7in en iyi se\u00e7enek olamayaca\u011f\u0131n\u0131 belirterek, ya\u011flar\u0131n i\u00e7erdi\u011fi doymu\u015f ve doymam\u0131\u015f ya\u011f oranlar\u0131n\u0131n birlikte de\u011ferlendirilmesi gerekti\u011fini s\u00f6yledi.<\/p>\n","protected":false},"author":14,"featured_media":45196,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[2136,8025,14830],"class_list":["post-45195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-beslenme","tag-saglikli-beslenme","tag-yaglar"],"yoast_head":"\n