Uzman Diyetisyen \u015eebnem Kand\u0131ral\u0131 Y\u0131ld\u0131r\u0131m, bal\u0131k t\u00fcketilmesinin \u00f6nemli oldu\u011funu belirtti.<\/p>\n
Bal\u0131\u011f\u0131n v\u00fccuda faydalar\u0131n\u0131n saymakla bitmeyece\u011fini belirten Uzman Diyetisyen \u015eebnem Kand\u0131ral\u0131 Y\u0131ld\u0131r\u0131m, bal\u0131\u011f\u0131n en \u00f6nemli 10 faydas\u0131n\u0131 \u015f\u00f6yle s\u0131ralad\u0131;<\/p>\n
“1- Kalp sa\u011fl\u0131\u011f\u0131na faydal\u0131d\u0131r: Bal\u0131k doymam\u0131\u015f ya\u011f asidi i\u00e7erir, beslenmede etin i\u00e7erdi\u011fi gibi doymu\u015f ya\u011flarla de\u011fi\u015ftirildi\u011finde kolesterol seviyelerini azaltabilir. Bal\u0131ktaki as\u0131l yararl\u0131 besin \u00f6\u011fesi Omega 3 ya\u011f asididir. Omega 3 ya\u011f asidi bir \u00e7e\u015fit doymam\u0131\u015f ya\u011f asididir, v\u00fccuttaki inflamasyonu (iltihap) azaltmaya yard\u0131mc\u0131d\u0131r. V\u00fccuttaki inflamasyon kan damarlar\u0131na zarar verebilir ve kalp hastal\u0131\u011f\u0131na yol a\u00e7abilir. Omega 3 ya\u011f asidi trigliseridleri, kan p\u0131ht\u0131la\u015fmas\u0131n\u0131 ve d\u00fczensiz kalp at\u0131\u015flar\u0131n\u0131 azaltabilir, kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrebilir ve \u00e7ocuklarda \u00f6\u011frenme yetene\u011fini artt\u0131rabilir. Haftada en az 1-2 porsiyon bal\u0131k t\u00fcketiminin (\u00f6zellikle Omega 3 ya\u011f asidinden zengin bal\u0131klar) kardiyak \u00f6l\u00fcm ba\u015fta olmak \u00fczere kalp hastal\u0131k riskini azaltt\u0131\u011f\u0131 g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. Omega 3 ya\u011f asidinden zengin bal\u0131klar; somon, g\u00f6l alabal\u0131\u011f\u0131, ringa, sardalye ve ton bal\u0131\u011f\u0131 gibi ya\u011fl\u0131 bal\u0131klard\u0131r, \u00e7o\u011fu deniz \u00fcr\u00fcn\u00fc az miktarda Omega 3 i\u00e7erir. Ara\u015ft\u0131rmac\u0131lar \u00e7iftliklerde \u00fcretilen bal\u0131klar\u0131n kullan\u0131lan antibiyotikler, pestisitler (b\u00f6cek ilac\u0131) ve di\u011fer kimyasallardan \u00f6t\u00fcr\u00fc insanlara zararl\u0131 etkileri olabilece\u011fi g\u00f6r\u00fc\u015f\u00fcndeler. Haftada en az 2 porsiyon Omega 3\u2019ten zengin bal\u0131k t\u00fcketimi \u00f6nerilmektedir. 1 porsiyonu 99 g veya iskambil destesi b\u00fcy\u00fckl\u00fc\u011f\u00fcnde olarak d\u00fc\u015f\u00fcn\u00fclebilir. Hamile veya hamile olma olas\u0131l\u0131\u011f\u0131 olanlar, emziren kad\u0131nlar, k\u00fc\u00e7\u00fck \u00e7ocuklar bal\u0131ktaki toksinlerin potansiyel etkilerine kar\u015f\u0131 en hassas durumda olduklar\u0131ndan yenilen bal\u0131k miktar\u0131 s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r. K\u00f6pek bal\u0131\u011f\u0131, kiremit bal\u0131\u011f\u0131, k\u0131l\u0131\u00e7 bal\u0131\u011f\u0131 ve kral uskumru y\u00fcksek seviyede civa i\u00e7ermektedir, t\u00fcketimi \u00f6nerilmez. Haftada 170 g dan fazla konserve ton bal\u0131\u011f\u0131 ve haftada 340 g dan fazla bal\u0131k yenmemelidir.<\/p>\n
2- Damarlar\u0131 temizler: Bal\u0131k yemek dola\u015f\u0131m\u0131 artt\u0131r\u0131r, tromboz (damar i\u00e7inde olu\u015fan kan p\u0131ht\u0131s\u0131) riskini azalt\u0131r. Deniz \u00fcr\u00fcnlerinde bulunan Omega 3 ya\u011flar\u0131ndaki EPA VE DHA\u2019lar bedene yararl\u0131 eikosanoidlerin sa\u011fl\u0131kl\u0131 d\u00fczeyde kalmas\u0131na yard\u0131mc\u0131 olur. Bu eikosanoidler, bedenin kansere ve di\u011fer hastal\u0131k s\u00fcre\u00e7lerine olan tepkisinde arabuluculuk yapan, hormon benzeri maddelerdir.<\/p>\n
3- Eklemlere faydal\u0131d\u0131r: Dengeli bir diyet d\u00fczeninin par\u00e7as\u0131 olarak bal\u0131k yemenin romatoid artirit belirtilerini hafifletti\u011fi bilinmektedir. Romatoid artirit eklemlerin \u015fi\u015fmesine yol a\u00e7an bir durumdur. Yap\u0131lan son \u00e7al\u0131\u015fmalarda Omega 3 ya\u011f asidi ve osteoartirit (kire\u00e7lenme) aras\u0131nda bir ili\u015fki bulunmu\u015ftur, deniz \u00fcr\u00fcn\u00fc t\u00fcketiminin artt\u0131r\u0131lmas\u0131 hastal\u0131\u011f\u0131 \u00f6nlemede yard\u0131mc\u0131d\u0131r.<\/p>\n
4- G\u00f6z sa\u011fl\u0131\u011f\u0131 i\u00e7in gereklidir: D\u00fczenli ya\u011fl\u0131 bal\u0131k t\u00fcketimi g\u00f6zleri parlak ve sa\u011fl\u0131kl\u0131 tutmaya yard\u0131mc\u0131 olur. Omega 3 ya\u011f asidi retinan\u0131n bozulmas\u0131na ve g\u00f6r\u00fc\u015f\u00fcn bulan\u0131kla\u015fmas\u0131na neden olan ya\u015fa ba\u011fl\u0131 makula dejenerasyonuna maruz kalanlarda g\u00f6rme fonksiyonlar\u0131n\u0131 koruyucu \u00f6zelli\u011fe sahiptir. Bal\u0131k ve istiridye gece g\u00f6r\u00fc\u015f\u00fcn\u00fc artt\u0131ran bir A vitamini formu olan retinol i\u00e7erir.<\/p>\n
5- Esansiyel Besin \u00f6\u011feleri i\u00e7erir: Deniz \u00fcr\u00fcnleri v\u00fccudun sorunsuz \u00e7al\u0131\u015fmas\u0131 i\u00e7in iyot, selenyum, \u00e7inko ve potasyum gibi bir\u00e7ok temel besin \u00f6\u011fesi sa\u011flar. \u0130yot tiroid bezi \u00e7al\u0131\u015fmas\u0131 i\u00e7in \u00f6nemlidir, selenyum da bizi kanserden koruyacak enzimleri yapmada g\u00f6revlidir. Bal\u0131k ve kabuklu deniz \u00fcr\u00fcnleri A ve D vitamini gibi vitaminlerin m\u00fckemmel kaynaklar\u0131d\u0131r.<\/p>\n
6- Nefes problemleri i\u00e7in etkilidir: Bir dizi \u00e7al\u0131\u015fma bal\u0131k ve kabuklu deniz \u00fcr\u00fcnlerinin akci\u011ferleri korumaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermi\u015ftir. \u00c7ocuklarda ast\u0131m belirtilerini rahatlatman\u0131n yan\u0131 s\u0131ra \u00f6nledi\u011fine y\u00f6nelik belirtiler de saptanm\u0131\u015ft\u0131r. Bal\u0131k t\u00fcketimin artt\u0131r\u0131lmas\u0131 bal\u0131k yemeyenlere k\u0131yasla bireylerde ya\u015fland\u0131k\u00e7a akci\u011ferlerin g\u00fc\u00e7l\u00fc ve sa\u011fl\u0131kl\u0131 olmas\u0131n\u0131 devam ettirmede etkili oldu\u011funu g\u00f6stermi\u015ftir.<\/p>\n
7- Depresyonla m\u00fccadelede etkilidir: Bal\u0131k depresyonu \u00f6nlemede b\u00fcy\u00fck bir rol oynamaktad\u0131r. D\u00fc\u015f\u00fck Omega 3 seviyeleri y\u00fcksek depresyon riski ile ili\u015fkilidir. Deniz \u00fcr\u00fcnleri mevsimsel duygulan\u0131m bozuklu\u011fu ve do\u011fum sonras\u0131 depresyonu \u00f6nlemek i\u00e7in yard\u0131mc\u0131 olabilmektedir.<\/p>\n
8- Cilt sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan \u00f6nemlidir: Cildi sadece UV \u0131\u015f\u0131nlar\u0131n\u0131n zararl\u0131 etkilerinden korumakla kalmaz ayn\u0131 zamanda bal\u0131k t\u00fcketiminin artt\u0131r\u0131lmas\u0131 egzema ve sedef hastal\u0131\u011f\u0131 gibi cilt hastal\u0131klar\u0131na kar\u015f\u0131 da yard\u0131mc\u0131 olmaktad\u0131r. Bal\u0131k m\u00fckemmel bir protein kayna\u011f\u0131d\u0131r, cildi sa\u011flam ve esnek tutan kolajen dokusu i\u00e7inde esansiyel bir besin \u00f6\u011fesidir.<\/p>\n
9- Ba\u011f\u0131rsak Sa\u011fl\u0131\u011f\u0131na Faydal\u0131d\u0131r: Kan\u0131tlar bal\u0131k ya\u011f\u0131ndan zengin diyetlerin Chron hastal\u0131\u011f\u0131 ve \u00fclseratif kolit gibi ciddi ba\u011f\u0131rsak hastal\u0131klar\u0131na kar\u015f\u0131 koruma sa\u011flad\u0131\u011f\u0131 y\u00f6n\u00fcndedir. Baz\u0131 hastalarda Omega 3 ya\u011f asidinin inflamatuvar ba\u011f\u0131rsak hastal\u0131\u011f\u0131n\u0131n ilerlemesini yava\u015flatt\u0131\u011f\u0131 saptanm\u0131\u015ft\u0131r.<\/p>\n
10- Beyin g\u00fcc\u00fcn\u00fc artt\u0131r\u0131r: \u0130nsan beyninin yakla\u015f\u0131k %60\u2019\u0131 ya\u011fd\u0131r, bunun \u00e7o\u011funlu\u011funu da omega 3 ya\u011flar olu\u015fturur. Bu nedenle bol deniz \u00fcr\u00fcn\u00fc t\u00fcketimi ilerleyen y\u0131llarda demans ve haf\u0131za sorunu olas\u0131l\u0131\u011f\u0131n\u0131n azald\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir. Deniz \u00fcr\u00fcnlerinde bulunan bir omega 3 ya\u011f asidi olan DHA sayesinde \u00e7ocuklar\u0131n konsantrasyonlar\u0131nda geli\u015fmeler, okuma becerilerinde art\u0131\u015f, davran\u0131\u015f ve dikkat eksikli\u011fi hiperaktivite bozuklu\u011fu gibi durumlarda iyile\u015fme kaydedilmi\u015ftir.”<\/p>\n","protected":false},"excerpt":{"rendered":"
UZMAN D\u0130YET\u0130SYEN \u015eEBNEM KANDIRALI YILDIRIM, KI\u015e MEVS\u0130M\u0130NDE BALIK T\u00dcKET\u0130LMES\u0130N\u0130N \u00d6NEML\u0130 OLDU\u011eUNU BEL\u0130RTT\u0130.<\/p>\n","protected":false},"author":1,"featured_media":119949,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[45922,16821,47946],"class_list":["post-119948","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-baligin","tag-faydasi","tag-vucuda"],"_links":{"self":[{"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=\/wp\/v2\/posts\/119948","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=119948"}],"version-history":[{"count":0,"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=\/wp\/v2\/posts\/119948\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=\/wp\/v2\/media\/119949"}],"wp:attachment":[{"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=119948"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=119948"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.radyoulku.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=119948"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}