{"id":167,"date":"2021-10-09T16:46:48","date_gmt":"2021-10-09T16:46:48","guid":{"rendered":"http:\/\/diyet.drfigenbeauty.com\/?p=167"},"modified":"2021-10-09T16:47:48","modified_gmt":"2021-10-09T16:47:48","slug":"akdeniz-diyetiyle-saglikli-beslenin","status":"publish","type":"post","link":"http:\/\/diyet.drfigenbeauty.com\/index.php\/2021\/10\/09\/akdeniz-diyetiyle-saglikli-beslenin\/","title":{"rendered":"Akdeniz diyetiyle sa\u011fl\u0131kl\u0131 beslenin"},"content":{"rendered":"<h3>Akdeniz diyetiyle sa\u011fl\u0131kl\u0131 beslenin. Sa\u011fl\u0131kl\u0131 beslenme trendleri aras\u0131ndaki Akdeniz diyeti, kalp hastal\u0131\u011f\u0131, depresyon ve bunama riskini azalt\u0131yor&#8230;<\/h3>\n<p>Akdeniz diyetiyle sa\u011fl\u0131kl\u0131 beslenin. Sa\u011fl\u0131kl\u0131 beslenme trendleri aras\u0131nda yer alan Akdeniz diyeti, genellikle kalp hastal\u0131\u011f\u0131, depresyon ve bunama riskini azaltmak ve genel sa\u011fl\u0131\u011f\u0131n korunmas\u0131 ve geli\u015ftirilmesinde \u00f6nerilen bir diyet modeli olarak kabul ediliyor. Sabri \u00dclker Vakf\u0131\u2019n\u0131n derledi\u011fi bilgilere g\u00f6re Akdeniz diyeti a\u011f\u0131rl\u0131kl\u0131 olarak bitki temelli bir beslenme plan\u0131 olarak sa\u011fl\u0131kl\u0131 beslenmeyi g\u00fc\u00e7l\u00fc bir bi\u00e7imde destekliyor.<\/p>\n<p>Akdeniz diyetiyle sa\u011fl\u0131kl\u0131 beslenin. Akdeniz diyetinin ilk olarak 1993 y\u0131l\u0131nda Harvard Halk Sa\u011fl\u0131\u011f\u0131 Okulu ve D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc Avrupa Ofisi taraf\u0131ndan insanlar\u0131 b\u00f6lgenin en yayg\u0131n g\u0131dalar\u0131na al\u0131\u015ft\u0131rmaya yard\u0131mc\u0131 olmak i\u00e7in bir k\u0131lavuz niteli\u011finde haz\u0131rland\u0131\u011f\u0131 biliniyor. Akdeniz Diyet Piramidi ad\u0131 verilen k\u0131lavuzun, s\u0131k\u0131 bir \u015fekilde d\u00fczenlenmi\u015f bir diyet plan\u0131ndan daha \u00e7ok bir yeme d\u00fczenine sahip olan sa\u011fl\u0131kl\u0131 beslenme modeli olarak \u00f6nerildi\u011fi g\u00f6r\u00fcl\u00fcyor. Piramit ayn\u0131 zamanda 20. y\u00fczy\u0131l\u0131n ortalar\u0131nda Girit, Yunanistan ve G\u00fcney \u0130talya&#8217;n\u0131n beslenme al\u0131\u015fkanl\u0131klar\u0131na dayanan belirli besinlerin yer ald\u0131\u011f\u0131 bir beslenme modeli olarak da tan\u0131mlan\u0131yor. O y\u0131llarda bu \u00fclkelerin sa\u011fl\u0131k hizmetlerine s\u0131n\u0131rl\u0131 eri\u015fime sahip olmalar\u0131na ra\u011fmen d\u00fc\u015f\u00fck oranda kronik hastal\u0131\u011fa rastland\u0131\u011f\u0131 ve ortalama yeti\u015fkin ya\u015fam\u0131n\u0131n beklentinin \u00fczerinde oldu\u011fu g\u00f6zlemlenerek bu sonucun beslenme al\u0131\u015fkanl\u0131klar\u0131yla yak\u0131n ili\u015fkisi kan\u0131tlanm\u0131\u015ft\u0131r. Temel olarak meyve ve sebzeler, kabuklu yemi\u015fler, kepekli tah\u0131llar, bal\u0131k, zeytinya\u011f\u0131, az miktarda s\u00fct \u00fcr\u00fcnleri i\u00e7eren piramit ayr\u0131ca, g\u00fcnl\u00fck egzersizi ve birlikte yemek yemenin faydal\u0131 sosyal y\u00f6nlerini de vurguluyor. \u00dclkemizde Ege k\u0131y\u0131lar\u0131nda ya\u015fayan insanlar\u0131m\u0131z\u0131n bu sa\u011fl\u0131kl\u0131 beslenme modeline uzun y\u0131llar uyum g\u00f6sterdikleri de g\u00f6zlemleniyor.<\/p>\n<p><strong>Akdeniz diyetinin i\u00e7eri\u011fi<\/strong><\/p>\n<p>Akdeniz <a href=\"https:\/\/drfigenbeauty.com\/kilolarinizdan-kurtulmak-icin-harekete-gecin\/\" target=\"_blank\" rel=\"noopener\">diyeti<\/a>, g\u00fcnl\u00fck olarak tam tah\u0131llar, zeytin, zeytinya\u011f\u0131, meyveler, sebzeler, fasulye ve di\u011fer baklagiller, otlar ve baharatlar\u0131n yan\u0131 s\u0131ra az miktarda bal\u0131k t\u00fcketimini de i\u00e7eren ve a\u011f\u0131rl\u0131kl\u0131 olarak bitki temelli bir beslenme plan\u0131 olarak tan\u0131mlan\u0131yor. Hayvansal proteinler gibi di\u011fer besin kaynaklar\u0131n\u0131n t\u00fcketimi daha az miktarlarda \u00f6nerilirken, tercih edilen hayvansal protein bal\u0131k ve deniz \u00fcr\u00fcnlerini kaps\u0131yor. Akdeniz Diyet Model\u2019inde yenecek yiyeceklerin oran\u0131 \u00f6nerilse de porsiyon boyutlar\u0131 veya belirli miktarlar belirtilmiyor. Her \u00f6\u011f\u00fcnde t\u00fcketilmesi \u00f6nerilen porsiyonlara karar verilmesi bireye \u00f6zg\u00fc bir planlamay\u0131 i\u00e7eriyor.<\/p>\n<p><strong>Diyeti di\u011fer diyetlerden ay\u0131ran \u00f6zellikler\u00a0<\/strong><\/p>\n<ul>\n<li>Sa\u011fl\u0131kl\u0131 ya\u011flara vurgu yapar. Zeytinya\u011f\u0131n\u0131n, di\u011fer s\u0131v\u0131 ve kat\u0131 ya\u011flar (tereya\u011f\u0131, margarin) yerine diyette \u00f6nceliklendirilmesi \u00f6nerilir. Avokado, sert kabuklu kuruyemi\u015fler, somon ve sardalya gibi ya\u011fl\u0131 bal\u0131klar ve sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren di\u011fer besinler \u00f6ne \u00e7\u0131kar. Bunlar aras\u0131nda ceviz, koyu ye\u015fil yaprakl\u0131 sebzeler ile bal\u0131k ve deniz \u00fcr\u00fcnleri \u00f6zellikle omega-3 ya\u011f asitleri bak\u0131m\u0131ndan iyi kaynaklard\u0131r.<\/li>\n<li>Hayvansal protein kayna\u011f\u0131 olarak haftada en az 2 kez bal\u0131k ve g\u00fcnl\u00fck veya haftada birka\u00e7 kez k\u00fcmes hayvanlar\u0131, yumurta ve s\u00fct \u00fcr\u00fcnleri (peynir veya yo\u011furt) gibi di\u011fer hayvansal proteinlerin t\u00fcketimi \u00f6nerilir. K\u0131rm\u0131z\u0131 et ise Akdeniz diyetinde ayda birka\u00e7 kez ile s\u0131n\u0131rl\u0131d\u0131r.<\/li>\n<li>G\u00fcnl\u00fck olarak suyun temel i\u00e7ecek olmas\u0131 tavsiye edilir.<\/li>\n<li>Keyifli aktivitelerle g\u00fcnl\u00fck fiziksel aktiviteyi desteklemek gerekir.<\/li>\n<\/ul>\n<p><strong>Mevcut veriler ne s\u00f6yl\u00fcyor?<\/strong><\/p>\n<p>Akdeniz diyetinin kardiyovask\u00fcler hastal\u0131klar ve genel \u00f6l\u00fcm riskini azaltmada etkili oldu\u011fu g\u00f6r\u00fcl\u00fcyor. Yakla\u015f\u0131k 26 bin kad\u0131n kat\u0131l\u0131mc\u0131 ile y\u00fcr\u00fct\u00fclen bir ara\u015ft\u0131rmada; Akdeniz diyetinin ve benzer diyet yakla\u015f\u0131mlar\u0131n\u0131 uygulayan bireylerin 12 y\u0131l boyunca kardiyovask\u00fcler hastal\u0131klar\u0131n g\u00f6r\u00fclme riskinin y\u00fczde 25 daha az oldu\u011fu saptan\u0131yor. \u00c7al\u0131\u015fmada bu olumlu etkilerin temelindeki en \u00f6nemli mekanizman\u0131n inflamasyon \u015fiddetinin azalmas\u0131, kan \u015fekeri ve v\u00fccut k\u00fctle indeksindeki olumlu de\u011fi\u015fikliklerin en b\u00fcy\u00fck itici g\u00fc\u00e7ler oldu\u011fu d\u00fc\u015f\u00fcn\u00fcl\u00fcyor.<\/p>\n<p>Ara\u015ft\u0131rmalar, s\u0131zma zeytinya\u011f\u0131 veya sert kabuklu kuruyemi\u015flerle desteklenen ve herhangi bir ya\u011f ve enerji k\u0131s\u0131tlamas\u0131 olmayan bir Akdeniz diyetinin fel\u00e7ten \u00f6l\u00fcm oran\u0131nda y\u00fczde 30 azalma sa\u011flayabildi\u011fini ortaya koyuyor. Akdeniz diyetindeki ya\u011flar\u0131n \u00e7o\u011fu, ya\u011fl\u0131 bal\u0131k, zeytin, zeytinya\u011f\u0131 ve sert kabuklu kuruyemi\u015fler gibi sa\u011fl\u0131kl\u0131 ya\u011flardan geliyor olsa da ancak g\u00fcnl\u00fck enerjinin toplam yakla\u015f\u0131k y\u00fczde 40 kadar\u0131 ya\u011fdan geliyor. \u00a0Bu oran\u0131n, D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc&#8217;n\u00fcn belirtti\u011fi diyet ya\u011flar\u0131n\u0131n diyet enerjisine olan katk\u0131s\u0131n\u0131n ortalama y\u00fczde 30 civar\u0131nda olmas\u0131 y\u00f6n\u00fcndeki \u00f6nerisinin \u00fczerinde yer al\u0131yor.<\/p>\n<p><strong>Akdeniz diyeti h\u00fccresel stresi azaltabiliyor!<\/strong><\/p>\n<p>Diyetin ya\u015flanma ve bili\u015fsel i\u015flev \u00fczerindeki etkileri son y\u0131llarda ara\u015ft\u0131rmalar\u0131n odak noktas\u0131 haline gelmi\u015ftir. Ya\u015fa ba\u011fl\u0131 hastal\u0131klara yol a\u00e7abilen stres ve inflamasyon (iltihaplanma) yoluyla h\u00fccre hasar\u0131, telomer ad\u0131 verilen DNA&#8217;n\u0131n belirli bir k\u0131sm\u0131 ile ilgilidir. Bu yap\u0131lar do\u011fal olarak ya\u015fla birlikte k\u0131salmakta ve mevcut uzunluklar\u0131, ya\u015fam beklentisini ve ya\u015fa ba\u011fl\u0131 hastal\u0131klar\u0131n geli\u015fme riskinin tahmini olarak g\u00f6steriliyor. Uzun telomerler, kronik hastal\u0131klara ve erken \u00f6l\u00fcm riskine kar\u015f\u0131 koruyucu olarak kabul edilirken, k\u0131sa telomerler bu riskleri art\u0131r\u0131yor.<\/p>\n<p>Meyveler, sebzeler, sert kabuklu kuruyemi\u015fler ve tam tah\u0131llar gibi antioksidan \u00f6geleri i\u00e7eren besinlerin yer ald\u0131\u011f\u0131 Akdeniz diyeti, zengin antioksidan i\u00e7eri\u011fi ile h\u00fccre stresiyle m\u00fccadeleye katk\u0131 sa\u011fl\u0131yor ve telomer uzunlu\u011funu korumaya yard\u0131mc\u0131 oluyor.<\/p>\n<p>Sonu\u00e7 olarak; mevcut ara\u015ft\u0131rmalar \u0131\u015f\u0131\u011f\u0131nda, Akdeniz diyetinin kardiyovask\u00fcler hastal\u0131klar\u0131n \u00f6nlenmesi, ya\u015fam s\u00fcresinin uzat\u0131lmas\u0131 ve sa\u011fl\u0131kl\u0131 ya\u015flanma i\u00e7in sa\u011fl\u0131kl\u0131 bir beslenme modeli olarak kullan\u0131lmas\u0131n\u0131 destekliyor. Enerji k\u0131s\u0131tlamas\u0131 ile birlikte uyguland\u0131\u011f\u0131nda ise, sa\u011fl\u0131kl\u0131 kilo kayb\u0131n\u0131 da katk\u0131 sa\u011fl\u0131yor. Ancak, kilo kayb\u0131 ve hastal\u0131klarda beslenme i\u00e7in Akdeniz diyeti ve di\u011fer t\u00fcm diyet yakla\u015f\u0131mlar\u0131n\u0131n ki\u015fiye \u00f6zg\u00fc planlanabilmesi i\u00e7in diyetisyene ba\u015fvurulmas\u0131 \u00f6nem ta\u015f\u0131yor.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Akdeniz diyetiyle sa\u011fl\u0131kl\u0131 beslenin. Sa\u011fl\u0131kl\u0131 beslenme trendleri aras\u0131ndaki Akdeniz diyeti, kalp hastal\u0131\u011f\u0131, depresyon ve bunama riskini azalt\u0131yor&#8230; Akdeniz diyetiyle sa\u011fl\u0131kl\u0131 beslenin. Sa\u011fl\u0131kl\u0131 beslenme trendleri aras\u0131nda yer alan Akdeniz diyeti, genellikle kalp hastal\u0131\u011f\u0131, depresyon ve bunama riskini azaltmak ve genel sa\u011fl\u0131\u011f\u0131n korunmas\u0131 ve geli\u015ftirilmesinde \u00f6nerilen bir diyet modeli olarak kabul ediliyor. Sabri \u00dclker Vakf\u0131\u2019n\u0131n derledi\u011fi bilgilere [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":168,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[10,8],"tags":[52,50,41,24,36,34,45,54,28,53,30,43,20,22,19,55,51,27,26],"class_list":{"0":"post-167","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fish","8":"category-cookbook","9":"tag-akdeniz-diyet-piramidi","10":"tag-akdeniz-diyeti","11":"tag-atik","12":"tag-bedeni","13":"tag-besin","14":"tag-cihaz","15":"tag-d-vitamini","16":"tag-dna","17":"tag-drfigensayinyildiran","18":"tag-dunya-saglik-orgutu","19":"tag-ekonomi","20":"tag-enfeksiyon","21":"tag-erkek","22":"tag-estetik","23":"tag-kadin","24":"tag-kan-sekeri","25":"tag-protein","26":"tag-saglik","27":"tag-uzman"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Akdeniz diyetiyle sa\u011fl\u0131kl\u0131 beslenin - Gourmet Style<\/title>\n<meta name=\"description\" content=\"Akdeniz diyetiyle sa\u011fl\u0131kl\u0131 beslenin. 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