\n Ya\u011flar insan v\u00fccudu i\u00e7in gerekli olan enerjinin en \u00f6nemli kaynaklar\u0131ndan biridir. her bir gram ya\u011fda 9 kalori bulunur. Di\u011fer kalori kaynaklar\u0131 olan karbonhidrat ve proteinlerin bir gram\u0131nda 4 kalori, alkol\u00fcn ise bir gram\u0131nda 7 kalori bulunur.
\n V\u00fccudumuz beslenme ile ald\u0131\u011f\u0131 ya\u011f\u0131 depolar ,( v\u00fccudun ya\u011f depolama kapasitesi s\u0131n\u0131rs\u0131zd\u0131r) enerjiye gereksinimi oldu\u011fu zaman bu depolar\u0131 kullan\u0131r. Ya\u011flar ayr\u0131ca A, D, E, K vitamini gibi ya\u011fda eriyen vitaminlerin emilimini sa\u011flar, v\u00fccut \u0131s\u0131s\u0131n\u0131n korunmas\u0131n\u0131 ve organlar\u0131n d\u0131\u015f darbelerden korunmas\u0131n\u0131 sa\u011flar.
\nAncak ya\u011f\u0131n fazlas\u0131 obezite, kalp hastal\u0131klar\u0131 ve kansere neden olabilir. \u00d6nerilen g\u00fcnl\u00fck ya\u011f al\u0131m\u0131 g\u00fcnl\u00fck gereksinim duyulan kalorinin % 25-35 ini kar\u015f\u0131layacak miktarlarda olmal\u0131d\u0131r.<\/p>\n
Ya\u011flar ya\u011f asitleri denilen temel \u00fcnitelerden olu\u015fur. Ya\u011flar\u0131n tipleri \u00e7e\u015fitli farkl\u0131 \u00f6zellikleri olan ya\u011f asitlerinin de\u011fi\u015fik kar\u0131\u015f\u0131m\u0131 ile olu\u015fur:<\/p>\n
Doymu\u015f Ya\u011flar: <\/p>\n
Genel olarak hayvansal g\u0131dalarda bulunan doymu\u015f ya\u011flar fazla al\u0131nd\u0131\u011f\u0131nda kolesterol d\u00fczeyini y\u00fckseltir, kalp hastal\u0131klar\u0131, kanser ve \u015fi\u015fmanl\u0131k i\u00e7in risk fakt\u00f6rleri olu\u015fturur.Doymu\u015f ya\u011f asitlerinde ya\u011f asidi zincirini te\u015fkil eden karbonlar\u0131n zincir haricinde olan ba\u011flar\u0131n\u0131n hepsi Hidrojenle ba\u011flanm\u0131\u015ft\u0131r.Doymu\u015f ya\u011f asitleri insan v\u00fccudunda sentez edilirler.Hi\u00e7 ya\u011f yenmese bile bu tip ya\u011f asitleri karbonhidrat ve protein metabolizmas\u0131 ile olu\u015fan molek\u00fcllerden sentez edilebilir.<\/p>\n
Et, tam ya\u011fl\u0131 mand\u0131ra \u00fcr\u00fcnlerinde (peynir, s\u00fct ve dondurma), k\u00fcmes hayvanlar\u0131n\u0131n derisinde ve yumurta sar\u0131s\u0131nda bulunur. Hindistan cevizi, hurma ya\u011f\u0131 ve kakao ya\u011f\u0131 gibi baz\u0131 bitkisel besinler de doymu\u015f ya\u011f bak\u0131m\u0131ndan zengindir. Doymu\u015f ya\u011flar oda s\u0131cakl\u0131\u011f\u0131nda kat\u0131 haldedirler. Ancak zeytinya\u011f, ay\u00e7i\u00e7ek ya\u011f\u0131, kanola ya\u011f\u0131, soya ya\u011f\u0131, yerf\u0131st\u0131\u011f\u0131 ya\u011f\u0131 gibi s\u0131v\u0131 ya\u011flar da \u00e7ok k\u00fc\u00e7\u00fck miktarlarda olsa bile doymu\u015f ya\u011f i\u00e7erirler.<\/p>\n
Doymu\u015f ya\u011flar v\u00fccutta hem toplam kolesterol, hem de k\u00f6t\u00fc kolesterol olarak bilinen LDL (d\u00fc\u015f\u00fck yo\u011funluklu kolesterol\u00fcn) y\u00fckselmesine neden olur.Bu da kalp hastal\u0131\u011f\u0131 riskini artt\u0131r\u0131r.<\/p>\n
G\u00fcnl\u00fck al\u0131nan toplam kalorinin en fazla % 7 sinin diyetteki doymu\u015f ya\u011flardan gelmesi \u00f6nerilmektedir. \u00d6rne\u011fin g\u00fcnl\u00fck 2000 kalori alan bir ki\u015fi en fazla 140 kaloriyi diyetindeki doymu\u015f ya\u011flarla alabilir. Ya\u011f\u0131n her bir gram\u0131nda 9 kalori oldu\u011fu d\u00fc\u015f\u00fcn\u00fcl\u00fcrse g\u00fcnl\u00fck al\u0131nacak maksimum doymu\u015f ya\u011f miktar\u0131 15-16 gr civar\u0131nda olmal\u0131d\u0131r.<\/p>\n
Doymam\u0131\u015f Ya\u011flar:<\/p>\n
Doymam\u0131\u015f ya\u011flar v\u00fccudun gereksinim duydu\u011fu zorunlu ya\u011f asitlerinin en iyi kaynaklar\u0131d\u0131r.Oda s\u0131cakl\u0131\u011f\u0131nda s\u0131v\u0131 haldedirler ve b\u00fcy\u00fck \u00e7o\u011funlu\u011fu bitkisel kaynakl\u0131d\u0131r.Doymam\u0131\u015f Ya\u011f asitlerinde bir veya daha fazla karbonun birer ba\u011f\u0131 hidrojenle ba\u011flanmam\u0131\u015ft\u0131r. <\/p>\n
Doymam\u0131\u015f ya\u011flar tekli (monoansat\u00fcre) ve \u00e7oklu (poliansat\u00fcre) ya\u011flar olarak ikiye ayr\u0131l\u0131rlar.Tekli doymam\u0131\u015f ya\u011f asitleri insan v\u00fcc\u00fcdunda sentez edilebilir.Tekli doymam\u0131\u015f ya\u011flar\u0131n g\u00fcnl\u00fck kalori gereksiniminin maksimum % 15 ini, \u00e7oklu doymam\u0131\u015f ya\u011f asitlerinin ise maksimum % 10’unu kar\u015f\u0131layacak \u015fekilde al\u0131nmas\u0131 \u00f6nerilmektedir.<\/p>\n
Tekli doymam\u0131\u015f ya\u011flar: Zeytin ve kanola ya\u011flar\u0131, kabuklu yemi\u015fler ( f\u0131nd\u0131k, f\u0131st\u0131k, ceviz), kabuklu yemi\u015f ya\u011flar\u0131 (yer f\u0131st\u0131\u011f\u0131 ve badem ya\u011flar\u0131), avokado tekli doymam\u0131\u015f ya\u011flar\u0131 \u00e7ok miktarda i\u00e7erir. Bu ya\u011flar oda s\u0131cakl\u0131\u011f\u0131nda s\u0131v\u0131 halde kal\u0131rken buzdolab\u0131na kondu\u011funda yava\u015f\u00e7a kat\u0131la\u015f\u0131r.\u00c7oklu doymam\u0131\u015f ya\u011flar gibi oksidasyona yatk\u0131n de\u011fildirler. Doymu\u015f ya\u011flar\u0131n yerine tekli doymam\u0131\u015f ya\u011flar\u0131n konmas\u0131 HDL kolesterol azalmas\u0131na kar\u015f\u0131 koyarken hem total hem de LDL kolesterol\u00fc azaltacakt\u0131r.<\/p>\n
\u00c7oklu doymam\u0131\u015f ya\u011flar: Diyette doymu\u015f ya\u011f asitlerinin yerine \u00e7oklu doymam\u0131\u015f ya\u011flar\u0131n konmasiyle LDL’de d\u00fc\u015fme sa\u011flanabilir. \u00c7oklu doymam\u0131\u015f ya\u011f asitlerinin omega-3 ve omega-6 ya\u011f asitleri olmak \u00fczere iki ana grup vard\u0131r.<\/p>\n
Omega-6 ya\u011f asitlerinden (major omega-6 ya\u011f asidi Linoleik Asittir) zengin bitkisel ya\u011flar m\u0131s\u0131r \u00f6z\u00fc, ay\u00e7i\u00e7e\u011fi, soya fas\u00fclyesi ya\u011f\u0131d\u0131r.V\u00fccutta Linoleik asit ara\u015fidonik aside metabolize olur, bir k\u0131sm\u0131 da gamma linoleik aside d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcr. Linoleik asit v\u00fccutta serbest radikal oksidasyonuna yatk\u0131n oldu\u011fundan, diyette al\u0131nan linoleik asit miktar\u0131 total kalorinin %10’unu ge\u00e7memelidir.<\/p>\n
Omega-3 ya\u011f asitlerinin major ya\u011f asidi Alfa Linoleik Asittir. Alfa linolenik asit v\u00fccutta eikosapentaenoik aside (EPA) ve dokosahexaenoik aside (DHA) metabolize olur. Eikozapentanoik asit ve dokosahegzanoik asit so\u011fuk su bal\u0131klar\u0131nda ( somon, sardalya, uskumru, ton bal\u0131\u011f\u0131 vs.) bol miktarda bulunmaktad\u0131r. Bal\u0131klardaki bu ya\u011f asidinin kayna\u011f\u0131 beslendikleri deniz yosunlar\u0131d\u0131r. Omega-3 ya\u011f asitleri trigliserid d\u00fczeyini d\u00fc\u015f\u00fcr\u00fcrler ve yemek sonras\u0131 trigliserid art\u0131\u015f\u0131n\u0131 da engellemekte \u00e7ok etkindirler. Bu etki LDL- ve VLDL y\u00fcksekli\u011fi g\u00f6steren kombine hiperlipidemilerin tedavisinde yararl\u0131 olabilir. Bunlar\u0131n kalp koruyucu etkisi, ayr\u0131ca, koag\u00fclasyon e\u011filimini, aritmileri ve ani \u00f6l\u00fcm\u00fc azaltmalar\u0131na ba\u011fl\u0131d\u0131r . Omega-3 ya\u011f asitlerini t\u00fcketenlerde koroner kalp hastal\u0131\u011f\u0131na ba\u011fl\u0131 \u00f6l\u00fcmler daha d\u00fc\u015f\u00fck bulunmu\u015ftur . Yap\u0131lan \u00e7al\u0131\u015fmalarda etkili bulunan omega-3 ya\u011f asidi dozu 850 mg ile 1.5 g’d\u0131r. G\u00fcnde ya\u011fl\u0131 bir porsiyon bal\u0131k yenmesi ile yakla\u015f\u0131k 900 mg omega-3 ya\u011f asidi al\u0131nabilmektedir. Bu nedenle haftada en az 2 defa bal\u0131k yenilmesi (300 g) \u00f6nerilmektedir. Di\u011fer bir omega-3 ya\u011f asidi, alfa-linoleik asitin de MI riskini azaltt\u0131\u011f\u0131n\u0131 g\u00f6steren \u00e7al\u0131\u015fmalar vard\u0131r. Bu nedenle omega-3 ya\u011f asitlerinin diyetle al\u0131n\u0131m\u0131 artt\u0131r\u0131lmal\u0131d\u0131r. Omega-3 ya\u011f asitleri ya\u011fl\u0131 deniz bal\u0131klar\u0131ndan ba\u015fka baz\u0131 bitkilerde keten-tohumu ve ya\u011f\u0131nda, kanola ya\u011f\u0131nda, soya ya\u011f\u0131nda ve f\u0131nd\u0131kta bulunmaktad\u0131r. G\u00fcnde 5-6 adet gibi az miktarda f\u0131nd\u0131k yenmesinin k\u00fc\u00e7\u00fck bir yarar\u0131 s\u00f6zkonusu olabilecekken, total kaloriyi ve omega-6 ya\u011f asitleri al\u0131m\u0131n\u0131 da artt\u0131racak \u015fekilde daha fazla t\u00fcketilmesinin bir itiyat haline gelmesinden, ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/p>\n
Omega-6 ve Omega-3 ya\u011f asitlerinin ne oranlarda al\u0131nmas\u0131 gerekti\u011fi konusunda hen\u00fcz tam bir g\u00f6r\u00fc\u015f birli\u011fine var\u0131lmam\u0131\u015ft\u0131r. Son zamanlarda diyetle al\u0131nacak Omega-6\/Omega-3 oran\u0131n\u0131n 3\/1 olmas\u0131 gerekti\u011fi konusunda yo\u011funla\u015f\u0131lm\u0131\u015ft\u0131r. Ancak 1\/1 olmas\u0131 konusunda da g\u00f6r\u00fc\u015f bildiren \u00e7al\u0131\u015fmalar vard\u0131r. Kaba olarak diyetle al\u0131nan omega-3 \u00fc artt\u0131rmak, omega-6 y\u0131 ise s\u0131n\u0131rlamak ak\u0131lc\u0131 olacakt\u0131r.<\/p>\n
Trans Ya\u011flar:<\/p>\n
Trans ya\u011flar, s\u0131v\u0131 bitki ya\u011flar\u0131n\u0131n hidrojenizasyonu ile olu\u015fan ya\u011flard\u0131r.Ya\u011f ne kadar hidrojene ise oda s\u0131cakl\u0131\u011f\u0131nda o kadar kat\u0131 olacakt\u0131r. <\/p>\n
Hidrojenize bitkisel ya\u011flar ile pi\u015firilen yiyeceklerde bulunurlar. Krakerler, margarinler, patates cipsleri, patlam\u0131\u015f m\u0131s\u0131r, kremal\u0131-karamelli bisk\u00fcviler, \u015fekerlemelerde bulunur. Trans ya\u011flar\u0131 baz\u0131 et ve mand\u0131ra \u00fcr\u00fcnlerinde de do\u011fal olarak bulunabilir.<\/p>\n
Trans ya\u011flar en tehlikeli ya\u011flardand\u0131r. V\u00fccuttaki LDL(k\u00f6t\u00fc kolesterol) d\u00fczeyini y\u00fckselltti\u011fi gibi HDL (iyi kolesterol) d\u00fczeyini de d\u00fc\u015f\u00fcr\u00fcr.Ayr\u0131ca kanser riskini (\u00f6zellikle g\u00f6\u011f\u00fcs kanseri) artt\u0131rd\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fclmektedir. Ka\u00e7\u0131n\u0131lmas\u0131 gereken ya\u011flard\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"
Ya\u011flar insan v\u00fccudu i\u00e7in gerekli olan enerjinin en \u00f6nemli kaynaklar\u0131ndan biridir. her bir gram ya\u011fda 9 kalori bulunur. Di\u011fer kalori kaynaklar\u0131 olan karbonhidrat ve proteinlerin bir gram\u0131nda 4 kalori, alkol\u00fcn ise bir gram\u0131nda 7 kalori bulunur. V\u00fccudumuz beslenme ile ald\u0131\u011f\u0131 ya\u011f\u0131 depolar ,( v\u00fccudun ya\u011f depolama kapasitesi s\u0131n\u0131rs\u0131zd\u0131r) enerjiye gereksinimi oldu\u011fu zaman bu depolar\u0131 kullan\u0131r. …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1407,1403],"tags":[2551,2550,2549,2552,2303,2553,2548],"class_list":["post-849","post","type-post","status-publish","format-standard","hentry","category-fen-ve-teknoloji-odevleri","category-odevler","tag-doymamis-yaglar","tag-doymus-yaglar","tag-karbonhidrat","tag-linoleik-asittir","tag-protein","tag-trans-yaglar","tag-yaglar"],"_links":{"self":[{"href":"https:\/\/www.islamidavet.com\/kutuphane\/wp-json\/wp\/v2\/posts\/849","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.islamidavet.com\/kutuphane\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.islamidavet.com\/kutuphane\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.islamidavet.com\/kutuphane\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.islamidavet.com\/kutuphane\/wp-json\/wp\/v2\/comments?post=849"}],"version-history":[{"count":0,"href":"https:\/\/www.islamidavet.com\/kutuphane\/wp-json\/wp\/v2\/posts\/849\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.islamidavet.com\/kutuphane\/wp-json\/wp\/v2\/media?parent=849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.islamidavet.com\/kutuphane\/wp-json\/wp\/v2\/categories?post=849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.islamidavet.com\/kutuphane\/wp-json\/wp\/v2\/tags?post=849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}