{"id":5631,"date":"2021-11-30T22:15:25","date_gmt":"2021-11-30T19:15:25","guid":{"rendered":"https:\/\/zdmaa.com\/?p=5631"},"modified":"2021-11-30T22:15:25","modified_gmt":"2021-11-30T19:15:25","slug":"choosing-foods-with-healthy-fats","status":"publish","type":"post","link":"https:\/\/zdmaa.com\/tr\/choosing-foods-with-healthy-fats\/","title":{"rendered":"Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7in"},"content":{"rendered":"<div class=\"td-post-header\">\n<header class=\"td-post-title\">\n<h1 class=\"entry-title\"><span><span class=\"\">Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7in<\/span><\/span><\/h1>\n<div class=\"td-module-meta-info\"><\/div>\n<\/header>\n<\/div>\n<div class=\"td-post-content tagdiv-type\">\n<header id=\"navbar\" class=\"navbar navbar-default\">\n<div class=\"region region-breadcrumb\">\n<nav id=\"wb-bc\" aria-labelledby=\"breadcrumbTitle\">\n<div class=\"container\"><\/div>\n<\/nav>\n<\/div>\n<\/header>\n<div class=\"cfg-page-wrapper\">\n<div class=\"container\">\n<div class=\"row\">\n<div class=\"cfg-full-width-title\">\n<div class=\"container\">\n<div class=\"logo_container\">\n<div class=\"page_title page-title-en\">\n<h1 id=\"wb-cont\" class=\"page_text\"><span>Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7in<\/span><\/h1>\n<\/div>\n<\/div>\n<section class=\"block block-cfg-block block-cfg-print-header-block clearfix\" data-block-plugin-id=\"cfg_print_header_block\"><\/section>\n<\/div>\n<\/div>\n<div class=\"highlighted hidden-print\">\n<div class=\"region region-highlighted\">\n<p><span>Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7mek, kalp hastal\u0131\u011f\u0131 riskini azaltmaya yard\u0131mc\u0131 olabilir.<\/span><\/p>\n<div class=\"region region-content\">\n<div class=\"container bs-2col\">\n<div class=\"pull-right print-full-width col-xs-12 col-sm-12 col-md-8 col-lg-9 bs-region bs-region--left\">\n<div class=\"block-region-left\">\n<section class=\"block block-ctools-block block-entity-fieldnodebody clearfix\" data-block-plugin-id=\"entity_field:node:body\">\n<div class=\"field field--name-body field--type-text-with-summary field--label-hidden field--item\">\n<div class=\"hidden-print\">\n<p>&nbsp;<\/p>\n<\/div>\n<h2><span>Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7menin faydalar\u0131<\/span><\/h2>\n<p><span>\u00c7o\u011funlukla doymu\u015f ya\u011f i\u00e7eren yiyecekler yerine \u00e7o\u011funlukla sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7mek, kalp hastal\u0131\u011f\u0131 riskinizi azaltman\u0131za yard\u0131mc\u0131 olabilir. Kalp hastal\u0131\u011f\u0131, Kanada&#8217;da \u00f6nde gelen \u00f6l\u00fcm nedenlerinden biridir.<\/span><\/p>\n<p><span>Zamanla yedi\u011finiz ya\u011f\u0131n t\u00fcr\u00fc, sa\u011fl\u0131k i\u00e7in yedi\u011finiz toplam ya\u011f miktar\u0131ndan daha \u00f6nemlidir.<\/span><\/p>\n<h3><span>Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren besinler<\/span><\/h3>\n<p><span>Bu g\u0131dalar sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7erir:<\/span><\/p>\n<ul>\n<li><span>F\u0131nd\u0131k<\/span><\/li>\n<li><span>tohumlar<\/span><\/li>\n<li><span>Avokado<\/span><\/li>\n<li><span>\u015fi\u015fman bal\u0131k<\/span><\/li>\n<li><span>sebze ya\u011flar\u0131<\/span><\/li>\n<li><span>yumu\u015fak margarin<\/span><\/li>\n<\/ul>\n<h3><span>Doymu\u015f ya\u011f i\u00e7eren besinler<\/span><\/h3>\n<p><span>Bu g\u0131dalar doymu\u015f ya\u011flar i\u00e7erir:<\/span><\/p>\n<ul>\n<li><span>Ya\u011fl\u0131 et<\/span><\/li>\n<li><span>Y\u00fcksek ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri<\/span><\/li>\n<li><span>Baz\u0131 y\u00fcksek oranda i\u015flenmi\u015f g\u0131dalar<\/span><\/li>\n<li><span>Palmiye ya\u011f\u0131 ve hindistancevizi ya\u011f\u0131 gibi baz\u0131 tropikal ya\u011flar<\/span><a id=\"section-2\" name=\"section-2\"><\/a><\/li>\n<\/ul>\n<h2><span>Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekler nas\u0131l se\u00e7ilir<\/span><\/h2>\n<p><span>Yeme d\u00fczeninize dahil etti\u011finiz ya\u011f\u0131n t\u00fcr\u00fc \u00f6nemlidir. \u0130\u015fte daha sa\u011fl\u0131kl\u0131 ya\u011flar yemek ve doymu\u015f ya\u011flar\u0131 azaltmak i\u00e7in baz\u0131 fikirler.<\/span><\/p>\n<h3><span>Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7in<\/span><\/h3>\n<p><span>Farkl\u0131 ya\u011fl\u0131 bal\u0131k t\u00fcrlerini deneyin, \u00f6rne\u011fin:<\/span><\/p>\n<ul>\n<li><span>alabal\u0131k<\/span><\/li>\n<li><span>Somon<\/span><\/li>\n<li><span>tuzlanm\u0131\u015f bal\u0131k<\/span><\/li>\n<li><span>orkinos<\/span><\/li>\n<\/ul>\n<p><span>Yiyecek haz\u0131rlarken sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren ya\u011flar kullan\u0131n, \u00f6rne\u011fin:<\/span><\/p>\n<ul>\n<li><span>M\u0131s\u0131r<\/span><\/li>\n<li><span>zeytin<\/span><\/li>\n<li><span>kanola<\/span><\/li>\n<li><span>yer f\u0131st\u0131\u011f\u0131<\/span><\/li>\n<li><span>Susam<\/span><\/li>\n<li><span>soya fasulyesi<\/span><\/li>\n<li><span>Keten tohumu<\/span><\/li>\n<li><span>Aspir<\/span><\/li>\n<li><span>Ay\u00e7i\u00e7e\u011fi<\/span><\/li>\n<\/ul>\n<p><span>At\u0131\u015ft\u0131rmal\u0131k olarak az miktarda f\u0131nd\u0131k yiyin.<\/span><\/p>\n<p><span>F\u0131st\u0131k, badem veya ceviz gibi f\u0131nd\u0131k ezmeleri deneyin.<\/span><\/p>\n<p><span>Kabak veya ay\u00e7i\u00e7e\u011fi \u00e7ekirde\u011fi deneyin. At\u0131\u015ft\u0131rmak i\u00e7in k\u0131zart\u0131n veya salatalara ekleyin.<\/span><\/p>\n<p><span>Kanola, zeytin veya keten tohumu ya\u011f\u0131 kullanarak kendi salata sosunuzu yap\u0131n. Balzamik, pirin\u00e7 \u015farab\u0131 veya di\u011fer sirkeleri ekleyin. Limon suyu, kuru veya Dijon hardal\u0131, sar\u0131msak ve otlar ile tatland\u0131r\u0131n.<\/span><\/p>\n<h3><span>Doymu\u015f ya\u011f i\u00e7eren yiyecekleri azalt\u0131n<\/span><\/h3>\n<p><span>Doymu\u015f ya\u011f i\u00e7eren g\u0131dalar\u0131n miktar\u0131n\u0131 s\u0131n\u0131rlay\u0131n, \u00f6rne\u011fin:<\/span><\/p>\n<ul>\n<li><span>C\u00f6mert<\/span><\/li>\n<li><span>Ya\u011f a\u00e7\u0131s\u0131ndan zengin et<\/span><\/li>\n<li><span>\u0130\u015flenmi\u015f et<\/span><\/li>\n<li><span>Konserve hindistan cevizi s\u00fct\u00fc veya kremas\u0131<\/span><\/li>\n<li><span>Dondurma gibi baz\u0131 donmu\u015f tatl\u0131lar<\/span><\/li>\n<li><span>Baz\u0131 tatl\u0131lar ve unlu mamuller<\/span><\/li>\n<li><span>Patates k\u0131zartmas\u0131 gibi k\u0131zarm\u0131\u015f yiyeceklerin \u00e7o\u011fu<\/span><\/li>\n<li><span>Peynir ve \u00e7ok fazla peynir i\u00e7eren yiyecekler<\/span><\/li>\n<\/ul>\n<p><span>Yiyecek haz\u0131rlarken, s\u0131v\u0131 ve doymu\u015f ya\u011flar\u0131n miktar\u0131n\u0131 s\u0131n\u0131rlamaya \u00e7al\u0131\u015f\u0131n, \u00f6rne\u011fin:<\/span><\/p>\n<ul>\n<li><span>Domuz ya\u011f\u0131<\/span><\/li>\n<li><span>Ghee<\/span><\/li>\n<li><span>Tereya\u011f\u0131<\/span><\/li>\n<li><span>Palmiye ya\u011f\u0131<\/span><\/li>\n<li><span>Hindistancevizi ya\u011f\u0131<\/span><\/li>\n<li><span>sert margarin<\/span><\/li>\n<\/ul>\n<p><span>Ya\u011fs\u0131z et ve derisiz k\u00fcmes hayvanlar\u0131n\u0131 se\u00e7in. M\u00fcmk\u00fcn oldu\u011fu kadar g\u00f6r\u00fcn\u00fcr ya\u011flar\u0131 kesin. Pi\u015fmi\u015f k\u0131yman\u0131n ya\u011f\u0131n\u0131 s\u00fcz\u00fcn. Ya\u011fs\u0131z veya ya\u011fs\u0131z et kesimleri \u015funlar\u0131 i\u00e7erebilir:<\/span><\/p>\n<ul>\n<li><span>domuz bonfile<\/span><\/li>\n<li><span>Tavuk g\u00f6\u011fs\u00fc<\/span><\/li>\n<li><span>Izgara dana bonfile veya biftek<\/span><\/li>\n<li><span>\u0130\u00e7te ve d\u0131\u015fta yuvarlak \u0131zgara<\/span><\/li>\n<li><span>ya\u011fs\u0131z k\u00fcmes hayvanlar\u0131<\/span><\/li>\n<li><span>vah\u015fi oyun gibi: <\/span>\n<ul>\n<li><span>d\u00f6nd\u00fcr\u00fcc\u00fc<\/span><\/li>\n<li><span>Bo\u011fa<\/span><\/li>\n<li><span>Dev Amerikan geyi\u011fi<\/span><\/li>\n<li><span>karibu<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><span>Baz\u0131 i\u015flenmi\u015f g\u0131dalar, doymu\u015f ya\u011f oran\u0131 y\u00fcksek bile\u015fenlerle yap\u0131l\u0131r. \u00dcr\u00fcnleri kar\u015f\u0131la\u015ft\u0131rmak i\u00e7in g\u0131da etiketleri kullan\u0131n. Az miktarda doymu\u015f ya\u011f i\u00e7erenleri se\u00e7in.<\/span><\/p>\n<h2><\/h2>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<section>\n<div class=\"region region-content\">\n<div class=\"container bs-2col\">\n<div class=\"pull-right print-full-width col-xs-12 col-sm-12 col-md-8 col-lg-9 bs-region bs-region--left\">\n<div class=\"block-region-left\">\n<section class=\"block block-ctools-block block-entity-fieldnodebody clearfix\" data-block-plugin-id=\"entity_field:node:body\">\n<div class=\"field field--name-body field--type-text-with-summary field--label-hidden field--item\">\n<h2><span>Sa\u011fl\u0131kl\u0131 ya\u011f takaslar\u0131<\/span><\/h2>\n<p><span>Doymu\u015f ya\u011flar\u0131 sa\u011fl\u0131kl\u0131 ya\u011flarla de\u011fi\u015ftirmek i\u00e7in bu takaslar\u0131 deneyin:<\/span><\/p>\n<ul>\n<li><span>Tostta, krem \u200b\u200bpeyniri f\u0131nd\u0131k ya\u011f\u0131 ile de\u011fi\u015ftirin.<\/span><\/li>\n<li><span>Bir dald\u0131rma i\u00e7in, \u0131spanak veya enginar sosu yerine kendi humusunuzu veya tzatziki&#8217;nizi yapmay\u0131 deneyin.<\/span><\/li>\n<li><span>Ekmek veya rulo \u00fczerinde, tereya\u011f\u0131n\u0131 balzamik sirke ile tatland\u0131r\u0131lm\u0131\u015f zeytinya\u011f\u0131 ile de\u011fi\u015ftirin.<\/span><\/li>\n<li><span>Pi\u015firirken domuz ya\u011f\u0131, domuz ya\u011f\u0131 veya sert margarini kanola, zeytin ve soya fasulyesi gibi sa\u011fl\u0131kl\u0131 ya\u011flar ve kat\u0131 ya\u011flar ile de\u011fi\u015ftirin.<\/span><\/li>\n<\/ul>\n<div class=\"cfg-section round\">\n<h2><span>Sa\u011fl\u0131kl\u0131 bir se\u00e7im yap\u0131n<\/span><\/h2>\n<p><span>D\u00fczenli olarak ne yedi\u011finiz sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00f6nemlidir.<\/span><\/p>\n<ul>\n<li><span>Az veya hi\u00e7 sodyum, \u015feker veya doymu\u015f ya\u011f i\u00e7ermeyen yiyecekleri se\u00e7in.<\/span><\/li>\n<li><span>Sodyum, \u015feker veya doymu\u015f ya\u011f oran\u0131 daha d\u00fc\u015f\u00fck olan \u00fcr\u00fcnleri se\u00e7mek i\u00e7in Besin De\u011ferleri tablosunu g\u0131dalarla kar\u015f\u0131la\u015ft\u0131r\u0131n.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7in Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7in Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7mek, kalp hastal\u0131\u011f\u0131 riskini azaltmaya yard\u0131mc\u0131 olabilir. &nbsp; Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7menin faydalar\u0131 \u00c7o\u011funlukla doymu\u015f ya\u011f i\u00e7eren yiyecekler yerine \u00e7o\u011funlukla sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7mek, kalp hastal\u0131\u011f\u0131 riskinizi azaltman\u0131za yard\u0131mc\u0131 olabilir. Kalp hastal\u0131\u011f\u0131, Kanada&#8217;da \u00f6nde gelen \u00f6l\u00fcm nedenlerinden biridir. Zamanla &hellip;<\/p>\n","protected":false},"author":1,"featured_media":4481,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[877,876],"class_list":["post-5631","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-choosing-foods-with-healthy-fats-tr","tag-saglikli-yaglar-iceren-yiyecekleri-secin"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7in - zdmaa<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/zdmaa.com\/tr\/choosing-foods-with-healthy-fats\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7in - zdmaa\" \/>\n<meta property=\"og:description\" content=\"Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7in Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7in Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7mek, kalp hastal\u0131\u011f\u0131 riskini azaltmaya yard\u0131mc\u0131 olabilir. &nbsp; Sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7menin faydalar\u0131 \u00c7o\u011funlukla doymu\u015f ya\u011f i\u00e7eren yiyecekler yerine \u00e7o\u011funlukla sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren yiyecekleri se\u00e7mek, kalp hastal\u0131\u011f\u0131 riskinizi azaltman\u0131za yard\u0131mc\u0131 olabilir. Kalp hastal\u0131\u011f\u0131, Kanada&#8217;da \u00f6nde gelen \u00f6l\u00fcm nedenlerinden biridir. 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