{"id":11168,"date":"2024-12-20T11:41:45","date_gmt":"2024-12-20T11:41:45","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11168"},"modified":"2025-09-25T08:57:16","modified_gmt":"2025-09-25T08:57:16","slug":"akdeniz-tipi-beslenmede-tahillar","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/tr\/akdeniz-tipi-beslenmede-tahillar\/","title":{"rendered":"Akdeniz Tipi Beslenmede Tah\u0131llar"},"content":{"rendered":"\n<p>Tah\u0131llar ve tah\u0131l \u00fcr\u00fcnleri <strong>Yunan Akdeniz tipi beslenmenin vazge\u00e7ilmezidir<\/strong>. Tah\u0131llar\u0131n, \u00f6zellikle de <strong>i\u015flenmemi\u015f ya da az i\u015flenmi\u015f tah\u0131llar\u0131n Akdeniz Beslenme Piramidi&#8217;nin taban\u0131nda yer almas\u0131<\/strong>, beslenme tipinde sahip olduklar\u0131 merkezi konuma i\u015faret eder.<\/p>\n\n\n\n<p>Yunan mutfa\u011f\u0131 bu\u011fday, arpa, pirin\u00e7, m\u0131s\u0131r vb. gibi <strong>\u00e7e\u015fitli tah\u0131llar\u0131 i\u00e7erir<\/strong>. \u00d6rne\u011fin, bu\u011fday ekme\u011finin Yunan evlerinde neredeyse her \u00f6\u011f\u00fcne e\u015flik etmesi tah\u0131llar\u0131n beslenmemizdeki \u00f6nemini vurgular. Ayr\u0131ca, peynirli ve \u0131spanakl\u0131 gibi b\u00f6rekler, tah\u0131l ununun bask\u0131n bir bile\u015fen oldu\u011fu pop\u00fcler Yunan yemekleridir.<\/p>\n\n\n\n<p>Tah\u0131llar <strong>esas olarak<\/strong> ni\u015fasta formunda <strong>karbonhidratlardan<\/strong> olu\u015fur.<\/p>\n\n\n\n<p>Esmer pirin\u00e7, kepekli ekmek vb. gibi tam tah\u0131llar ve \u00fcr\u00fcnleri <strong>\u00f6nemli miktarda bitkisel lif de i\u00e7erir<\/strong>. Bu nedenle ekstra bitkisel lif ve besin bile\u015fenleri ve sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan \u00f6nemli faydalara sahip bile\u015fikler sa\u011flayan tam tah\u0131llar beyaz tah\u0131llardan daha \u00fcst\u00fcn bir beslenme tercihi olarak kabul edilir.<\/p>\n\n\n\n<p>Ayr\u0131ca <strong>tah\u0131llar az miktarda bitkisel protein, yani &#8216;d\u00fc\u015f\u00fck&#8217; kalite olarak s\u0131n\u0131fland\u0131r\u0131lan protein i\u00e7erir<\/strong>. Bu, tah\u0131llardaki proteinlerin t\u00fcm temel amino asitleri i\u00e7ermedi\u011fi anlam\u0131na gelir. \u00d6zellikle lizin, tah\u0131llarda s\u0131n\u0131rlay\u0131c\u0131 amino asittir, basit bir ifadeyle yeterli miktarda bulunmayan bir amino asittir.<\/p>\n\n\n\n<p>Tah\u0131llar mikro besinler a\u00e7\u0131s\u0131ndan tiamin, riboflavin, niasin ve folik asit gibi <strong>B vitaminlerinin<\/strong> yan\u0131 s\u0131ra selenyum, bak\u0131r ve manganez gibi <strong>eser elementler i\u00e7in de iyi bir kaynakt\u0131r<\/strong>.<\/p>\n\n\n\n<p>D\u00fczenli t\u00fcketimleri v\u00fccudumuz \u00fczerinde faydal\u0131 etkilerle ili\u015fkilendirilen tam tah\u0131llar <strong>sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in g\u00fc\u00e7l\u00fc bir m\u00fcttefiktir<\/strong>. Bunun sebebi, tah\u0131llar\u0131n sahip oldu\u011fu besin profilidir.<a href=\"#_edn1\" id=\"_ednref1\">[1]<\/a><sup>,<\/sup><a href=\"#_edn2\" id=\"_ednref2\">[2]<\/a><sup><\/sup><\/p>\n\n\n\n<p>\u00c7ok say\u0131da \u00e7al\u0131\u015fma, tam tah\u0131llar\u0131n kardiyovask\u00fcler hastal\u0131k, tip 2 diyabet, baz\u0131 kanserler gibi <strong>kronik hastal\u0131klar riskinin azalmas\u0131yla ili\u015fkili oldu\u011funu<\/strong> g\u00f6stermi\u015ftir.<\/p>\n\n\n\n<p>Buna ek olarak, tam tah\u0131l t\u00fcketmek <strong>ba\u011f\u0131rsaklar\u0131n iyi \u00e7al\u0131\u015f\u0131p kab\u0131zl\u0131\u011f\u0131n \u00f6nlenmesi ve tedavisine de katk\u0131da bulunabilir<\/strong>.<\/p>\n\n\n\n<p>Son olarak da, tam tah\u0131llar <strong>kan \u015fekeri seviyelerinin d\u00fczenlenmesine katk\u0131da bulunabilir<\/strong>. Tam tah\u0131llar beyaz, daha fazla i\u015flenmi\u015f tah\u0131llara g\u00f6re daha d\u00fc\u015f\u00fck glisemik indekse sahiptir. K\u0131sacas\u0131, bunlar\u0131n t\u00fcketimi kan \u015fekeri seviyelerinde daha istikrarl\u0131 art\u0131\u015flar\u0131 beraberinde getirir. Bu \u00f6zellikle diyabet hastalar\u0131 veya hastal\u0131\u011f\u0131n ba\u015flang\u0131c\u0131n\u0131 \u00f6nlemek isteyenler i\u00e7in \u00f6nemlidir.<\/p>\n\n\n\n<p>Sonu\u00e7 olarak, minimal d\u00fczeyde i\u015flenmi\u015f tah\u0131llar ve \u00f6zellikle de tam tah\u0131llar, sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan say\u0131s\u0131z fayda sa\u011flayan de\u011ferli bir beslenme se\u00e7ene\u011fidir.<\/p>\n\n\n\n<p><strong>B\u0130BL\u0130YOGRAFYA<\/strong><strong><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><a href=\"#_ednref1\" id=\"_edn1\">[1]<\/a> Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, Tonstad S, Vatten LJ, Riboli E, Norat T. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ 2016 353: i2716 doi:10.1136\/bmj.i2716.<\/p>\n\n\n\n<p><a href=\"#_ednref2\" id=\"_edn2\">[2]<\/a>Miller V, Micha R, Choi E, Karageorgou D, Webb P, Mozaffarian D. Evaluation of the quality of evidence of the association of foods and nutrients with cardiovascular disease and diabetes. A systematic review. JAMA Netw Open. 2022 5(2):e2146705.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tah\u0131llar ve tah\u0131l \u00fcr\u00fcnleri Yunan Akdeniz tipi beslenmenin vazge\u00e7ilmezidir. Tah\u0131llar\u0131n, \u00f6zellikle de i\u015flenmemi\u015f ya da az i\u015flenmi\u015f tah\u0131llar\u0131n Akdeniz Beslenme&#8230;<\/p>\n","protected":false},"author":6,"featured_media":5017,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5238,847],"tags":[1734,3787,4403,1739],"class_list":["post-11168","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-tr","category-elliniki-mesogeiaki-diatrofi-tr","tag-mesogeiaki-diatrofi-tr","tag-ygeia-tr","tag-dimitriaka-tr","tag-ellada-tr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Akdeniz Tipi Beslenmede Tah\u0131llar - Tersine Tar\u0131m<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/portal.greekfarms.gov.gr\/tr\/akdeniz-tipi-beslenmede-tahillar\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Akdeniz Tipi Beslenmede Tah\u0131llar - Tersine Tar\u0131m\" \/>\n<meta property=\"og:description\" content=\"Tah\u0131llar ve tah\u0131l \u00fcr\u00fcnleri Yunan Akdeniz tipi beslenmenin vazge\u00e7ilmezidir. 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