{"id":11592,"date":"2024-12-20T14:38:53","date_gmt":"2024-12-20T14:38:53","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11592"},"modified":"2026-01-14T12:48:44","modified_gmt":"2026-01-14T12:48:44","slug":"akdeniz-tipi-beslenmede-kuruyemisler-kati-ve-sivi-yaglar","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/tr\/akdeniz-tipi-beslenmede-kuruyemisler-kati-ve-sivi-yaglar\/","title":{"rendered":"Akdeniz Tipi Beslenmede Kuruyemi\u015fler, Kat\u0131 ve S\u0131v\u0131 Ya\u011flar"},"content":{"rendered":"\n<p><strong>Kuruyemi\u015fler, tohumlar ve zeytinya\u011f\u0131<\/strong>, uzun bir gelene\u011fe ve \u00f6nemli besin de\u011ferine sahip olan <strong>Yunan Akdeniz tipi beslenmenin vazge\u00e7ilmez unsurlar\u0131d\u0131r<\/strong>. Sa\u011fl\u0131\u011fa say\u0131s\u0131z faydas\u0131 vard\u0131r ve Yunanistan&#8217;da bir\u00e7ok gastronomi kreasyonlar\u0131na dahil edilmektedirler.<\/p>\n\n\n\n<p>Yunan Akdeniz tipi beslenmede badem, ceviz, Antep f\u0131st\u0131\u011f\u0131, ay\u00e7i\u00e7e\u011fi ve kabak \u00e7ekirde\u011fi gibi kuruyemi\u015f ve tohumlar pop\u00fcler se\u00e7eneklerdir. <strong>Akdeniz piramidinin taban\u0131nda yer alan kuruyemi\u015flerin\/tohumlar\u0131n g\u00fcnl\u00fck olarak t\u00fcketilmesi tavsiye edilir<\/strong>.<strong><\/strong><\/p>\n\n\n\n<p>Bunlar <strong>doymam\u0131\u015f ya\u011f asitleri<\/strong> (&#8216;iyi&#8217; ya\u011flar), eser elementler, vitaminler, bitkisel lifler ve fitokimyasallar a\u00e7\u0131s\u0131ndan <strong>m\u00fckemmel kaynaklard\u0131r<\/strong>. <strong>Korumal\u0131 Men\u015fe \u0130smiyle (PDO) Egina f\u0131st\u0131\u011f\u0131<\/strong> gibi yerel \u00e7e\u015fitler y\u00fcksek bitkisel lifler, E ve B6 vitaminlerinin yan\u0131 s\u0131ra magnezyum ve potasyum gibi mineral i\u00e7erikleriyle \u00f6ne \u00e7\u0131kmaktad\u0131r.<\/p>\n\n\n\n<p><strong>Kuruyemi\u015f ve tohumlar\u0131n s\u0131k t\u00fcketimi &#8216;k\u00f6t\u00fc&#8217; LDL kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olarak kalp sa\u011fl\u0131\u011f\u0131n\u0131 destekler.<\/strong><a href=\"#_edn1\" id=\"_ednref1\"><strong>[1]<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<p><strong>Zeytinya\u011f\u0131<\/strong>, Akdeniz tipi beslenmede, <strong>\u00f6zellikle de Yunan mutfa\u011f\u0131nda<\/strong> kullan\u0131lan ve g\u00fcnl\u00fck olarak t\u00fcketilmesi \u00f6nerilen <strong>temel ya\u011fd\u0131r<\/strong>. Ay\u00e7i\u00e7ek ya\u011f\u0131 gibi di\u011fer bitkisel ya\u011flar daha az kullan\u0131l\u0131rken, tereya\u011f\u0131 ve margarin gibi di\u011fer ya\u011f kaynaklar\u0131n\u0131n kullan\u0131m\u0131 olduk\u00e7a s\u0131n\u0131rl\u0131d\u0131r.<\/p>\n\n\n\n<p>Zeytinya\u011f\u0131 y\u00fcksek besin de\u011feri ve sa\u011fl\u0131\u011fa faydalar\u0131 nedeniyle genellikle &#8216;<strong>s\u0131v\u0131 alt\u0131n<\/strong>&#8216; olarak adland\u0131r\u0131l\u0131r. Zeytinya\u011f\u0131, \u00f6zellikle ekstra s\u0131zma zeytinya\u011f\u0131 &#8211;<strong>Kalamata ve Girit s\u0131zma zeytinya\u011f\u0131 PDO gibi<\/strong>&#8211; oleik asit gibi <strong>tekli doymam\u0131\u015f ya\u011f asitlerinin<\/strong> yan\u0131 s\u0131ra <strong>polifenollerin y\u00fcksek oranda i\u00e7ermesiyle<\/strong> bilinir.<\/p>\n\n\n\n<p>Bu bile\u015fikler inflamasyonu azaltmaya ve h\u00fccreleri oksidatif stresten korumaya yard\u0131mc\u0131 olarak <strong>g\u00fc\u00e7l\u00fc antioksidan koruma sa\u011flarlar.<\/strong> Zeytinya\u011f\u0131 ayr\u0131ca cilt sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen ve kan\u0131n p\u0131ht\u0131la\u015fmas\u0131nda \u00f6nemli bir rol oynayan <strong>E ve K gibi vitaminleri \u00f6nemli miktarda<\/strong> i\u00e7erir.<\/p>\n\n\n\n<p>Ayr\u0131ca, <strong>Kalamata PDO zeytini ve Halkidiki PDO ye\u015fil zeytini gibi zeytinler<\/strong> tekli doymam\u0131\u015f ya\u011f asitleri ve antioksidanlar a\u00e7\u0131s\u0131ndan zengindir. Genellikle salatalara ve di\u011fer yemeklere (baklagiller ve ya\u011fl\u0131 yemekler gibi) dahil edilerek lezzet ve \u00f6nemli besinsel faydalar sa\u011flar. Kardiyovask\u00fcler sa\u011fl\u0131\u011f\u0131 destekleyerek genel refah\u0131 artt\u0131rmas\u0131, zeytini Yunan beslenme tarz\u0131n\u0131n ayr\u0131lmaz bir par\u00e7as\u0131 haline getirmi\u015ftir.<\/p>\n\n\n\n<p>Sonu\u00e7 olarak, kuruyemi\u015f, tohum, zeytin ve zeytinya\u011f\u0131 t\u00fcketimi Yunan Akdeniz tipi beslenmenin temelini olu\u015fturarak, <strong>sa\u011fl\u0131k ve refah\u0131n iyile\u015ftirilmesine katk\u0131da bulunmaktad\u0131r<\/strong>. Bu de\u011ferli g\u0131dalar\u0131 g\u00fcnl\u00fck hayat\u0131m\u0131za dahil ederek, sadece daha lezzetli de\u011fil, daha sa\u011fl\u0131kl\u0131 bir beslenme de sa\u011flayabiliriz.<\/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> 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>Kuruyemi\u015fler, tohumlar ve zeytinya\u011f\u0131, uzun bir gelene\u011fe ve \u00f6nemli besin de\u011ferine sahip olan Yunan Akdeniz tipi beslenmenin vazge\u00e7ilmez unsurlar\u0131d\u0131r. Sa\u011fl\u0131\u011fa&#8230;<\/p>\n","protected":false},"author":7,"featured_media":5058,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5238,847],"tags":[1734,4991,3787,1739],"class_list":["post-11592","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-tr","category-elliniki-mesogeiaki-diatrofi-tr","tag-mesogeiaki-diatrofi-tr","tag-ksiroi-karpoi-tr","tag-ygeia-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 Kuruyemi\u015fler, Kat\u0131 ve S\u0131v\u0131 Ya\u011flar - 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-kuruyemisler-kati-ve-sivi-yaglar\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Akdeniz Tipi Beslenmede Kuruyemi\u015fler, Kat\u0131 ve S\u0131v\u0131 Ya\u011flar - Tersine Tar\u0131m\" \/>\n<meta property=\"og:description\" content=\"Kuruyemi\u015fler, tohumlar ve zeytinya\u011f\u0131, uzun bir gelene\u011fe ve \u00f6nemli besin de\u011ferine sahip olan Yunan Akdeniz tipi beslenmenin vazge\u00e7ilmez unsurlar\u0131d\u0131r. 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