{"id":11731,"date":"2025-01-15T10:07:39","date_gmt":"2025-01-15T10:07:39","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11731"},"modified":"2026-01-21T11:58:58","modified_gmt":"2026-01-21T11:58:58","slug":"yumurtanin-besin-degeri","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/tr\/yumurtanin-besin-degeri\/","title":{"rendered":"Yumurtan\u0131n Besin De\u011feri"},"content":{"rendered":"\n<p>Yumurta, Yunan Akdeniz diyetinin vazge\u00e7ilmezidir. Sa\u011fl\u0131k i\u00e7in <strong>gerekli besin bile\u015fenlerini<\/strong> i\u00e7erdi\u011finden genellikle<strong> \u2018s\u00fcper g\u0131da\u2019 olarak <\/strong>tan\u0131mlan\u0131r.<\/p>\n\n\n\n<p>Yumurta kayanas, yufkal\u0131 geleneksel b\u00f6rekler ve yumurtal\u0131 limonlu \u00e7orbalar gibi bir\u00e7ok geleneksel Yunan tarifinde yer al\u0131r.<\/p>\n\n\n\n<p>Yunanistan piyasas\u0131nda,<strong> k\u00fcmes hayvanlar\u0131n\u0131n yeti\u015ftirildi\u011fi ko\u015fullar nedeniyle \u00fcst\u00fcn kalitede oldu\u011fu d\u00fc\u015f\u00fcn\u00fclen<\/strong> serbest dola\u015fan tavuk yumurtalar\u0131 da mevcuttur.<\/p>\n\n\n\n<p><strong>M\u00fckemmel bir protein kayna\u011f\u0131<\/strong> olan yumurta bir\u00e7ok besin bile\u015feni i\u00e7erir.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Yumurtan\u0131n Besin De\u011feri<\/strong><strong><\/strong><\/td><td><strong>porsiyon ba\u015f\u0131na:<br>1 orta boy yumurta (44 g)<\/strong><sup>1<\/sup><sup><\/sup><\/td><td colspan=\"2\"><strong>Porsiyon ba\u015f\u0131na \u00d6DM<sup>2<\/sup><\/strong><strong><\/strong><\/td><\/tr><tr><td><strong>Kalori (kcal)<\/strong><strong><\/strong><\/td><td colspan=\"2\">68,2<\/td><td>% 3,4<\/td><\/tr><tr><td><strong>Ya\u011f (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">4,7<\/td><td>% 6,0<\/td><\/tr><tr><td><strong>Doymu\u015f ya\u011f (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">1,4<\/td><td>% 7,2<\/td><\/tr><tr><td><strong>Karbonhidrat (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,5<\/td><td>% 0,2<\/td><\/tr><tr><td><strong>Bitkisel Lif (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,0<\/td><td>% 0,0<\/td><\/tr><tr><td><strong>\u015eeker (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,5<\/td><td>% 0,5<\/td><\/tr><tr><td><strong>Protein <\/strong><strong><\/strong><\/td><td colspan=\"2\">5,5<\/td><td>% 11,1<\/td><\/tr><tr><td><strong>Kolesterol (mg)<\/strong><strong><\/strong><\/td><td colspan=\"2\">164,1<\/td><td>% 54,7<\/td><\/tr><tr><td><strong>Tuz (g)<\/strong><strong><\/strong><\/td><td colspan=\"2\">0,1<\/td><td>% 0,0<\/td><\/tr><tr><td colspan=\"4\"><sup>1<\/sup> Veriler ABD Tar\u0131m Bakanl\u0131\u011f\u0131 (US Department of Agriculture, USDA) beslenme taban\u0131na dayanmaktad\u0131r.<a href=\"#_edn1\" id=\"_ednref1\">[1]<\/a><sup><\/sup> <sup>2<\/sup> \u00d6nerilen Diyet Miktar\u0131 (% \u00d6DM), g\u0131dan\u0131n bir porsiyonundaki her bir besin bile\u015feninin toplam g\u00fcnl\u00fck al\u0131m\u0131n\u0131za ne kadar katk\u0131da bulundu\u011funu g\u00f6sterir. Hesaplama, ortalama sa\u011fl\u0131kl\u0131 bir yeti\u015fkin i\u00e7in g\u00fcnde 2000 kcal&#8217;ye dayanan ABD G\u0131da ve \u0130la\u00e7 Dairesi (FDA) G\u00fcnl\u00fck De\u011ferlerine (Daily Values) dayanmaktad\u0131r. Ki\u015finin enerji ihtiyac\u0131na ba\u011fl\u0131 olarak % \u00d6DM daha d\u00fc\u015f\u00fck veya daha y\u00fcksek olabilir.<\/td><\/tr><tr><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Yumurta proteinleri<\/strong>, v\u00fccut taraf\u0131ndan sentezlenemeyen ve diyet yoluyla elde edilmesi gereken t\u00fcm temel amino asitleri i\u00e7erdi\u011fi i\u00e7in <strong>y\u00fcksek kaliteli olarak nitelendirilir<\/strong>.<\/p>\n\n\n\n<p>Yumurta ayr\u0131ca A vitamini gibi <strong>ya\u011fda \u00e7\u00f6z\u00fcnen vitaminler<\/strong> ile riboflavin ve B12 gibi <strong>B vitaminleri a\u00e7\u0131s\u0131ndan da iyi bir kaynakt\u0131r<\/strong>.<\/p>\n\n\n\n<p>Buna paralel, <strong>yumurtada \u00f6nemli miktarda kolinin yan\u0131 s\u0131ra<\/strong> lutein ve zeaksantin gibi <strong>antioksidan bile\u015fikler de bulunur<\/strong>.<\/p>\n\n\n\n<p>Yumurta besin a\u00e7\u0131s\u0131ndan yo\u011fun bir g\u0131da olmas\u0131na ra\u011fmen, uzun y\u0131llar boyunca y\u00fcksek kolesterol i\u00e7eri\u011fi nedeniyle k\u00f6t\u00fc hedef haline gelmi\u015ftir. Bir b\u00fcy\u00fck ha\u015flanm\u0131\u015f yumurta (sar\u0131s\u0131yla birlikte) <strong>\u00f6nerilen g\u00fcnl\u00fck al\u0131m miktar\u0131n\u0131n %50&#8217;sinden fazlas\u0131n\u0131 kar\u015f\u0131lar<\/strong>.<\/p>\n\n\n\n<p>Elbette daha yeni \u00e7al\u0131\u015fmalar, sa\u011fl\u0131kl\u0131 ve dengeli bir beslenmeye dahil edildi\u011finde yumurta t\u00fcketiminin kardiyovask\u00fcler risk art\u0131\u015f\u0131 ile ili\u015fkili olmad\u0131\u011f\u0131n\u0131 ortaya koymu\u015ftur.<a href=\"#_edn2\" id=\"_ednref2\">[2]<\/a><\/p>\n\n\n\n<p>Bir\u00e7ok faydas\u0131n\u0131n yan\u0131 s\u0131ra yumurta, iyi beyin fonksiyonu i\u00e7in gerekli bir besin bile\u015feni olan kolini a\u00e7\u0131s\u0131ndan da m\u00fckemmel bir kaynakt\u0131r. Hamilelik s\u0131ras\u0131nda yeterli miktarda kolin al\u0131m\u0131, <strong>embriyonun sinir sisteminin d\u00fczg\u00fcn geli\u015fimine katk\u0131da bulunabilir<\/strong>.<a href=\"#_edn3\" id=\"_ednref3\">[3]<\/a><\/p>\n\n\n\n<p>Yumurta ayr\u0131ca <strong>ya\u015fa ba\u011fl\u0131 mak\u00fcler dejenerasyon riskini azaltmaya yard\u0131mc\u0131 olan<\/strong> lutein ve zeaksantin gibi antioksidanlar a\u00e7\u0131s\u0131ndan da zengindir. Bu, \u00fc\u00e7\u00fcnc\u00fc ya\u015f grubundaki bireylerde g\u00f6rme kayb\u0131n\u0131n \u00f6nde gelen nedenlerinden biri olan bir g\u00f6z rahats\u0131zl\u0131\u011f\u0131d\u0131r.<\/p>\n\n\n\n<p>Uzmanlar sa\u011fl\u0131kl\u0131 yeti\u015fkinlerin <strong>haftada 7 yumurta sar\u0131s\u0131n\u0131<\/strong> a\u015fmamas\u0131n\u0131 \u00f6nermektedir. <strong>Akdeniz Beslenme Piramidi<\/strong> de <strong>haftada 2-4 tam yumurta<\/strong> olmak \u00fczere orta d\u00fczeyde yumurta t\u00fcketimini \u00f6nermektedir.<\/p>\n\n\n\n<p>Sonu\u00e7 olarak yumurta, de\u011ferli besin maddeleri i\u00e7in g\u00fcnl\u00fck ihtiya\u00e7lar\u0131m\u0131z\u0131 kar\u015f\u0131lamaya katk\u0131da bulunan, olduk\u00e7a besleyici bir g\u0131dad\u0131r.<strong><\/strong><\/p>\n\n\n\n<p><strong>B\u0130BL\u0130YOGRAFYA<\/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>USDA. Food search. Egg, whole, cooked, hard-boiled. A\u015fa\u011f\u0131daki adreste mevcuttur: https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173424\/nutrients. (Eri\u015fim tarihi Ekim 2024).<\/p>\n\n\n\n<p><a href=\"#_ednref2\" id=\"_edn2\">[2]<\/a> Krittanawong C, Narasimhan B, Wang Z, Virk H, Farrell A, Zhang H, Tang W. Association between egg consumption and risk of cardiovascular outcomes: A systematic review and meta-analysis. Am J Med. 2021 134(1):76-83.e2. doi: 10.1016\/j.amjmed.2020.05.046.<\/p>\n\n\n\n<p><a href=\"#_ednref3\" id=\"_edn3\">[3]<\/a> Korsmo H, Jiang X, Caudill M. Choline: Exploring the growing science on its benefits for moms and babies. Nutrients. 2019 11(8):1823. doi: 10.3390\/nu11081823.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yumurta, Yunan Akdeniz diyetinin vazge\u00e7ilmezidir. Sa\u011fl\u0131k i\u00e7in gerekli besin bile\u015fenlerini i\u00e7erdi\u011finden genellikle \u2018s\u00fcper g\u0131da\u2019 olarak tan\u0131mlan\u0131r. Yumurta kayanas, yufkal\u0131 geleneksel&#8230;<\/p>\n","protected":false},"author":7,"featured_media":6026,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5238,5228],"tags":[1734,3787,4243,1739],"class_list":["post-11731","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-tr","category-protes-yles","tag-mesogeiaki-diatrofi-tr","tag-ygeia-tr","tag-galaktokomika-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>Yumurtan\u0131n Besin De\u011feri - 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\/yumurtanin-besin-degeri\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Yumurtan\u0131n Besin De\u011feri - Tersine Tar\u0131m\" \/>\n<meta property=\"og:description\" content=\"Yumurta, Yunan Akdeniz diyetinin vazge\u00e7ilmezidir. 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