Yerf\u0131st\u0131\u011f\u0131 ya\u011f\u0131, y\u00fcksek kalori ve ya\u011f i\u00e7erir ve ya\u011f bile\u015fiminin \u00e7o\u011fu, tekli doymam\u0131\u015f ve \u00e7oklu doymam\u0131\u015f ya\u011f asitlerinden gelir. Ayn\u0131 zamanda biraz E vitamini i\u00e7erir ve ayn\u0131 zamanda omega-6 ya\u011f asitleri bak\u0131m\u0131ndan da zengindir.
Bir \u00e7orba ka\u015f\u0131\u011f\u0131 (yakla\u015f\u0131k 14 gram) f\u0131st\u0131k ya\u011f\u0131 a\u015fa\u011f\u0131daki besinleri i\u00e7erir:
\u2022 119 kalori
\u2022 13.5 gram ya\u011f
\u2022 6.2 gram tekli doymam\u0131\u015f ya\u011f
\u2022 4.3 gram \u00e7oklu doymam\u0131\u015f ya\u011f
\u2022 2.3 gram doymu\u015f ya\u011f
\u2022 2.1 miligram E vitamini (g\u00fcnl\u00fck ihtiyac\u0131n y\u00fczde 11\u2019i)<\/p>\n\n\n\n
Yer f\u0131st\u0131\u011f\u0131 ya\u011f\u0131, antioksidan g\u00f6revi g\u00f6ren, ya\u011fda \u00e7\u00f6z\u00fcnen bir vitamin olan harika bir E vitamini kayna\u011f\u0131d\u0131r. Umut verici ara\u015ft\u0131rmalar, bu g\u00fc\u00e7l\u00fc mikro besinin ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonunu iyile\u015ftirebilece\u011fini ve kalp hastal\u0131\u011f\u0131, kanser, g\u00f6z problemleri ve bunamaya kar\u015f\u0131 korunmaya yard\u0131mc\u0131 olabilece\u011fini de g\u00f6steriyor.<\/p>\n\n\n\n
Ayn\u0131 zamanda hem tekli hem de \u00e7oklu doymam\u0131\u015f ya\u011f asitleri bak\u0131m\u0131ndan zengindir ve her ikisi de sa\u011fl\u0131\u011fa faydal\u0131 olabilir.
Amerikan Kalp Derne\u011fi\u2019ne g\u00f6re, doymu\u015f ya\u011f al\u0131m\u0131n\u0131z\u0131 azaltmak ve bunlar\u0131 \u00e7oklu doymam\u0131\u015f ya\u011flarla de\u011fi\u015ftirmek, kalp hastal\u0131\u011f\u0131 riskini y\u00fczde 30\u2019a kadar azaltabilir.<\/p>\n\n\n\n
PLoS Medicine\u2019de yay\u0131nlanan bir ba\u015fka \u00e7al\u0131\u015fma, doymu\u015f ya\u011flar\u0131n \u00e7oklu doymam\u0131\u015f ya\u011flarla de\u011fi\u015ftirilmesinin kan \u015fekeri seviyelerini \u00f6nemli \u00f6l\u00e7\u00fcde azaltabilece\u011fini ve kan \u015fekeri kontrol\u00fcnde yer alan \u00f6nemli bir hormon olan ins\u00fclin salg\u0131lanmas\u0131n\u0131 iyile\u015ftirebilece\u011fini g\u00f6sterdi.<\/p>\n\n\n\n
Olas\u0131 sa\u011fl\u0131k yararlar\u0131n\u0131n yan\u0131 s\u0131ra, yer f\u0131st\u0131\u011f\u0131 ya\u011f\u0131 ile yemek pi\u015firmek, di\u011fer yemeklik ya\u011flara g\u00f6re uygun maliyetli ve uygun bir se\u00e7im olabilir.<\/p>\n\n\n\n
F\u0131st\u0131k ya\u011f\u0131n\u0131n nereden al\u0131naca\u011f\u0131na dair pek \u00e7ok se\u00e7enek oldu\u011fu gibi, ayn\u0131 zamanda \u00e7ok y\u00f6nl\u00fc ve lezzetlidir.<\/p>\n\n\n\n
Asl\u0131nda, bu yayg\u0131n pi\u015firme ya\u011f\u0131n\u0131n bir ba\u015fka potansiyel faydas\u0131 da f\u0131st\u0131k ya\u011f\u0131 duman noktas\u0131d\u0131r. Genellikle k\u0131zartma i\u00e7in en iyi ya\u011f olarak kabul edilir \u00e7\u00fcnk\u00fc ucuzdur, yayg\u0131n olarak bulunur ve nispeten y\u00fcksek s\u0131cakl\u0131klara dayanabilir.<\/p>\n\n\n\n
Rafine edilmemi\u015f ya\u011flar, yakla\u015f\u0131k olarak normal zeytinya\u011f\u0131 ile ayn\u0131 olan 160\u2103 duman noktas\u0131na sahiptir. \u00d6te yandan, rafine petrol tipik olarak daha y\u00fcksek bir duman noktas\u0131na sahiptir ve bu genellikle yakla\u015f\u0131k 232\u2103 dir.<\/p>\n\n\n\n
Y\u00fcksek Oleik Asit ve E vitamini zenginli\u011finden dolay\u0131;
o Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirici,
o V\u00fccut direncini artt\u0131r\u0131c\u0131,
o Kanseri \u00f6nleyici,
o Kan \u015fekerini ayarlay\u0131c\u0131,
o Sindirimi kolayla\u015ft\u0131r\u0131c\u0131,
o \u00c7ocuklar\u0131n zek\u00e2 ve kemik geli\u015fiminde etkili,
o Kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in faydal\u0131 bir g\u0131da maddesidir.
o Yer f\u0131st\u0131\u011f\u0131 ya\u011f\u0131 v\u00fccuda enerji ve kuvvet verir. Kalp ritmini d\u00fczenler.
o Kan dola\u015f\u0131m\u0131n\u0131 d\u00fczenler. \u00d6ncelikle y\u00fcksek oranda E vitamini ve A,C,B,B1,B6 vitaminlerini i\u00e7erir.
o Beyinin geli\u015fiminde ve \u00e7ocuklar\u0131n sa\u011fl\u0131kl\u0131 b\u00fcy\u00fcmesine katk\u0131 sa\u011flar.
o G\u00f6rme g\u00fcc\u00fcn\u00fc artt\u0131rmaya yard\u0131mc\u0131 olur, katarakt riskini azalt\u0131r.
o \u0130\u00e7eri\u011finde bulunan resveratrol kanser h\u00fccrelerinin geli\u015fimini engeller.
o D\u00fczenli kullan\u0131mda kansere kar\u015f\u0131 koruyucu etkisi vard\u0131r.
o Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir.
o Alzheimer\u2019e kar\u015f\u0131 koruyucu etki g\u00f6sterir.
o B\u00f6brek ve safra kesesi a\u011fr\u0131lar\u0131n\u0131 hafifletir.
o Cildin nemini koruyarak daha gen\u00e7 g\u00f6r\u00fcnmesini sa\u011flar.<\/p>\n","protected":false},"excerpt":{"rendered":"
F\u0131st\u0131k Ya\u011f\u0131 Besin De\u011ferleri: Yerf\u0131st\u0131\u011f\u0131 ya\u011f\u0131, y\u00fcksek kalori ve ya\u011f i\u00e7erir ve ya\u011f bile\u015fiminin \u00e7o\u011fu, tekli doymam\u0131\u015f ve \u00e7oklu doymam\u0131\u015f ya\u011f asitlerinden gelir. Ayn\u0131 zamanda biraz E vitamini i\u00e7erir ve ayn\u0131 zamanda omega-6 ya\u011f asitleri bak\u0131m\u0131ndan da zengindir.Bir \u00e7orba ka\u015f\u0131\u011f\u0131 (yakla\u015f\u0131k 14 gram) f\u0131st\u0131k ya\u011f\u0131 a\u015fa\u011f\u0131daki besinleri i\u00e7erir:\u2022 119 kalori\u2022 13.5 gram ya\u011f\u2022 6.2 gram […]<\/p>\n","protected":false},"author":1,"featured_media":130,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[],"class_list":["post-129","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yer-fistigi-yagi"],"_links":{"self":[{"href":"https:\/\/www.tayfbitkisel.com\/bilgi-bankasi\/wp-json\/wp\/v2\/posts\/129","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.tayfbitkisel.com\/bilgi-bankasi\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tayfbitkisel.com\/bilgi-bankasi\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tayfbitkisel.com\/bilgi-bankasi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tayfbitkisel.com\/bilgi-bankasi\/wp-json\/wp\/v2\/comments?post=129"}],"version-history":[{"count":1,"href":"https:\/\/www.tayfbitkisel.com\/bilgi-bankasi\/wp-json\/wp\/v2\/posts\/129\/revisions"}],"predecessor-version":[{"id":131,"href":"https:\/\/www.tayfbitkisel.com\/bilgi-bankasi\/wp-json\/wp\/v2\/posts\/129\/revisions\/131"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tayfbitkisel.com\/bilgi-bankasi\/wp-json\/wp\/v2\/media\/130"}],"wp:attachment":[{"href":"https:\/\/www.tayfbitkisel.com\/bilgi-bankasi\/wp-json\/wp\/v2\/media?parent=129"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tayfbitkisel.com\/bilgi-bankasi\/wp-json\/wp\/v2\/categories?post=129"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tayfbitkisel.com\/bilgi-bankasi\/wp-json\/wp\/v2\/tags?post=129"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}