{"id":16759,"date":"2024-02-21T14:27:29","date_gmt":"2024-02-21T13:27:29","guid":{"rendered":"https:\/\/mariolab.hr\/her-gun-bir-avuc-yer-fistigi-yerseniz-ne-olur\/"},"modified":"2025-11-26T15:19:41","modified_gmt":"2025-11-26T14:19:41","slug":"her-gun-bir-avuc-yer-fistigi-yerseniz-ne-olur","status":"publish","type":"post","link":"https:\/\/mariolab.hr\/tr\/her-gun-bir-avuc-yer-fistigi-yerseniz-ne-olur\/","title":{"rendered":"Her g\u00fcn bir avu\u00e7 yer f\u0131st\u0131\u011f\u0131 yerseniz ne olur?"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"\u0160to \u0107e se dogoditi ako pojedete \u0161aku kikirikija svaki dan?\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/AkhGZFExfyk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<p>F\u0131st\u0131k, baklagil ailesine ait bir sebzedir, ancak bir\u00e7ok ki\u015fi onu f\u0131nd\u0131k olarak kabul eder. G\u00fcney ve Orta Amerika&#8217;dan gelip \u00e7\u0131kar ve 15. y\u00fczy\u0131lda Avrupa&#8217;ya gelmi\u015ftir. \u0130nsan, protein, lif, demir, \u00e7inko ve E ile K vitaminleri a\u00e7\u0131s\u0131ndan zengin yer f\u0131st\u0131\u011f\u0131 \u00e7ekirdeklerini kullan\u0131r. F\u0131st\u0131k tek ba\u015f\u0131na yenir veya tereya\u011f\u0131, ya\u011f, un vb. yap\u0131m\u0131nda kullan\u0131l\u0131r.   <\/p>\n\n<p>Besin olarak, yer f\u0131st\u0131\u011f\u0131 son derece kalori a\u00e7\u0131s\u0131ndan yo\u011fun bir besindir (100 gramda 567 kcal), bu y\u00fczden t\u00fcketimi s\u0131n\u0131rl\u0131 ve kendi g\u00fcnl\u00fck kalori ihtiya\u00e7lar\u0131n\u0131za g\u00f6re ayarlanmal\u0131d\u0131r. \u00c7o\u011fu zaman, \u00f6nerilen g\u00fcnl\u00fck f\u0131st\u0131k \u00f6l\u00e7\u00fcs\u00fc \u2013 bir avu\u00e7, yer f\u0131st\u0131\u011f\u0131 ezmesi bahsediyorsak \u2013 1 yemek ka\u015f\u0131\u011f\u0131. Ancak, miktarlar kesinlikle bireysel ihtiya\u00e7lara g\u00f6re ayarlanmal\u0131d\u0131r; bu da hedeflere ve fiziksel aktivitenin t\u00fcr\u00fcne ve derecesine ba\u011fl\u0131 olarak ayarlanmal\u0131d\u0131r. <\/p>\n\n<p>Bu baklagil, zeytinya\u011f\u0131nda da bulunan sa\u011fl\u0131kl\u0131 bir ya\u011f olan oleik asit a\u00e7\u0131s\u0131ndan zengindir, ancak antioksidanlar a\u00e7\u0131s\u0131ndan da zengindir. Yer f\u0131st\u0131\u011f\u0131, \u00f6ncelikle p-kumarik asit ad\u0131 verilen polifenol a\u00e7\u0131s\u0131ndan zengindir ve f\u0131r\u0131nda bu asidin oran\u0131 yer f\u0131st\u0131\u011f\u0131nda art\u0131rarak toplam antioksidan seviyesini %22&#8217;ye kadar art\u0131r\u0131r. <\/p>\n\n<h2 class=\"wp-block-heading has-text-align-center has-white-color has-text-color has-background has-link-color wp-elements-bff4d53e52750fb5e446a3e131358b44\" style=\"background-color:#044363\">YER FISI\u011eININ BESIN DE\u011eER\u0130<\/h2>\n\n<p>Yer f\u0131st\u0131\u011f\u0131, kalp ve kardiyovask\u00fcler sa\u011fl\u0131k \u00fczerinde olumlu etkisi olan tek doymam\u0131\u015f ya\u011f asitleri a\u00e7\u0131s\u0131ndan zengindir. Bu t\u00fcr ya\u011flar\u0131n kalp hastal\u0131\u011f\u0131 geli\u015fme riskini %21&#8217;e kadar azaltt\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fclmektedir. Sa\u011fl\u0131kl\u0131 ya\u011flar\u0131n yan\u0131 s\u0131ra, f\u0131st\u0131klar y\u00fcksek E vitamini, niasin ve folat i\u00e7eri\u011fi nedeniyle diyette tavsiye edilir; ayr\u0131ca protein ve manganez i\u00e7erir. Ve daha da ilgin\u00e7 olan, safra ta\u015flar\u0131n\u0131n olu\u015fumunu \u00f6nleyen sa\u011fl\u0131kl\u0131 ya\u011f asitleridir.   <\/p>\n\n<p>Ayr\u0131ca, yer f\u0131st\u0131\u011f\u0131 resveratrol a\u00e7\u0131s\u0131ndan da zengindir; bu da son derece g\u00fc\u00e7l\u00fc bir antioksidand\u0131r. Kanal\u0131mda zaten ondan bahsettim. Resveratrol ya\u015flanman\u0131n g\u00f6r\u00fcn\u00fcr belirtilerini \u00f6nler, ya\u015fam\u0131 uzat\u0131r, cilt sa\u011fl\u0131\u011f\u0131n\u0131 ve beyin sa\u011fl\u0131\u011f\u0131n\u0131 destekler!<\/p>\n\n<p>2002 y\u0131l\u0131nda The Journal of the American Medical Association&#8217;da yay\u0131mlanan bir \u00e7al\u0131\u015fma, f\u0131st\u0131k ve f\u0131st\u0131k ezmesi a\u00e7\u0131s\u0131ndan zengin bir diyetin tip 2 diyabet geli\u015fme riskini azaltt\u0131\u011f\u0131n\u0131 do\u011frulad\u0131. Yani, yer f\u0131st\u0131\u011f\u0131nda bulunan \u00e7oklu doymam\u0131\u015f ve tek doymam\u0131\u015f ya\u011f asitleri, glikoz ve ins\u00fclin homeostaz\u0131 \u00fczerinde olumlu etkiye sahiptir. <\/p>\n\n<p>Y\u00fcksek kalorili bir yiyecek olmas\u0131na ra\u011fmen, ara\u015ft\u0131rmalar f\u0131st\u0131k diyetinde yer f\u0131st\u0131\u011f\u0131 olan ki\u015filerin, bu yiyece\u011fi diyetinde bulundurmayanlara g\u00f6re fazla kilo sorunu ya\u015fama olas\u0131l\u0131\u011f\u0131n\u0131n daha d\u00fc\u015f\u00fck oldu\u011funu do\u011frular. Yani, ya\u011f i\u00e7eri\u011fi ve kalori de\u011feri nedeniyle f\u0131st\u0131klar daha uzun s\u00fcre tok hissi verir, bu y\u00fczden t\u00fcketimleriyle enerji art\u0131\u015f\u0131 \u00f6nemli de\u011fildir.<\/p>\n\n<h2 class=\"wp-block-heading has-text-align-center has-white-color has-text-color has-background has-link-color wp-elements-4d5fbdf1bded54ca913986354781e4bd\" style=\"background-color:#044363\"><a href=\"https:\/\/www.youtube.com\/watch?v=AkhGZFExfyk&amp;ab_channel=MarioLAB\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=AkhGZFExfyk&amp;ab_channel=MarioLAB\">DAHA FAZLA BILGI I\u00c7IN VIDEOYU IZLEYIN<\/a><\/h2>\n","protected":false},"excerpt":{"rendered":"<p>F\u0131st\u0131k, baklagil ailesine ait bir sebzedir, ancak bir\u00e7ok ki\u015fi onu f\u0131nd\u0131k olarak kabul eder. G\u00fcney ve Orta Amerika&#8217;dan gelip \u00e7\u0131kar ve 15. y\u00fczy\u0131lda Avrupa&#8217;ya gelmi\u015ftir. \u0130nsan, protein, lif, demir, \u00e7inko ve E ile K vitaminleri a\u00e7\u0131s\u0131ndan zengin yer f\u0131st\u0131\u011f\u0131 \u00e7ekirdeklerini kullan\u0131r. F\u0131st\u0131k tek ba\u015f\u0131na yenir veya tereya\u011f\u0131, ya\u011f, un vb. yap\u0131m\u0131nda kullan\u0131l\u0131r. Besin olarak, yer [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16761,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[3015],"tags":[2760,4466,4467],"class_list":["post-16759","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme","tag-dogal-cozum","tag-findik","tag-kikikirki","wpbf-post"],"_links":{"self":[{"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/posts\/16759","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/comments?post=16759"}],"version-history":[{"count":0,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/posts\/16759\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/media\/16761"}],"wp:attachment":[{"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/media?parent=16759"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/categories?post=16759"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/tags?post=16759"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}