{"id":11751,"date":"2025-01-15T10:33:15","date_gmt":"2025-01-15T10:33:15","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=11751"},"modified":"2026-01-21T11:54:35","modified_gmt":"2026-01-21T11:54:35","slug":"cevizin-besin-degeri","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/tr\/cevizin-besin-degeri\/","title":{"rendered":"Cevizin Besin De\u011feri"},"content":{"rendered":"\n

D\u00fcnya \u00e7ap\u0131nda<\/strong> en pop\u00fcler kuru yemi\u015flerden biri olan ceviz, \u00e7e\u015fitli \u015fekillerde kullan\u0131ld\u0131\u011f\u0131 Yunan Akdeniz tipi beslenmede \u00f6zel bir yere sahiptir<\/strong>.<\/p>\n\n\n\n

Ceviz<\/strong> \u00f6zellikle cevizli kek, melomakarona ve baklava gibi geleneksel tatl\u0131larda bulunurken<\/strong>, ball\u0131 geleneksel yo\u011furda da s\u0131kl\u0131kla e\u015flik eder.<\/p>\n\n\n\n

Cevizin Besin De\u011feri<\/strong><\/strong><\/td>porsiyon ba\u015f\u0131na: <\/strong><\/strong> 30 g<\/strong>1<\/sup><\/sup><\/td>Porsiyon ba\u015f\u0131na \u00d6DM2<\/sup><\/strong><\/strong><\/td><\/tr>
Kalori (kcal)<\/strong><\/strong><\/td>196,2<\/td>% 9,8 %<\/td><\/tr>
Ya\u011f (g)<\/strong><\/strong><\/td>19,6<\/td>% 25,1<\/td><\/tr>
Doymu\u015f ya\u011f (g)<\/strong><\/strong><\/td>1,8<\/td>% 9,2<\/td><\/tr>
Tekli Doymam\u0131\u015f ya\u011f (g)<\/strong><\/strong><\/td>2,7<\/td>–<\/td><\/tr>
\u00c7oklu Doymam\u0131\u015f ya\u011f (g)<\/strong><\/strong><\/td>14,2<\/td>–<\/td><\/tr>
i\u00e7indeki omega 3 (g)<\/strong><\/strong><\/td>2,7<\/td>–<\/td><\/tr>
Karbonhidrat (g)<\/strong><\/strong><\/td>4,1<\/td>% 1,5<\/td><\/tr>
Bitkisel Lif (g)<\/strong><\/strong><\/td>2,0<\/td>% 7,2<\/td><\/tr>
\u015eeker (g)<\/strong><\/strong><\/td>0,8<\/td>% 0,9<\/td><\/tr>
Protein <\/strong><\/strong><\/td>4,6<\/td>% 9,1<\/td><\/tr>
Kolesterol (mg)<\/strong><\/strong><\/td>0,0<\/td>% 0,0<\/td><\/tr>
Tuz (g)<\/strong><\/strong><\/td>0,6<\/td>% 0,0<\/td><\/tr>
1<\/sup> Veriler ABD Tar\u0131m Bakanl\u0131\u011f\u0131 (US Department of Agriculture, USDA) beslenme taban\u0131na dayanmaktad\u0131r.[1]<\/strong><\/a><\/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’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><\/tbody><\/table><\/figure>\n\n\n\n

Akdeniz Beslenme Piramidi’nin taban\u0131nda yer alan ceviz gibi kuru yemi\u015flerin g\u00fcnl\u00fck olarak t\u00fcketilmesi \u00f6nerilir (g\u00fcnde 1-2 porsiyon)<\/strong>. ‘\u0130yi’ ya\u011flar ve di\u011fer besin bile\u015fenleri bak\u0131m\u0131ndan m\u00fckemmel kaynaklard\u0131r.<\/p>\n\n\n\n

Besin de\u011feri a\u00e7\u0131s\u0131ndan cevizin esas olarak ya\u011fdan olu\u015fmas\u0131<\/strong> y\u00fcksek kalori i\u00e7eri\u011fini beraberinde getirir. Bir porsiyon -30 g \u00e7i\u011f ceviz- yakla\u015f\u0131k 200 kalori de\u011ferindedir.<\/p>\n\n\n\n

Ceviz, genellikle ‘iyi’ ya\u011flar olarak adland\u0131r\u0131lan ve sa\u011fl\u0131k i\u00e7in gerekli olan t<\/strong>ekli doymam\u0131\u015f ve \u00e7oklu doymam\u0131\u015f ya\u011f asitlerini i\u00e7erir. \u00d6zellikle ceviz, temel bir omega-3 \u00e7oklu doymam\u0131\u015f ya\u011f asidi olan alfa-linolenik asit (ALA) bak\u0131m\u0131ndan m\u00fckemmel bir kaynakt\u0131r.<\/strong><\/p>\n\n\n\n

Badem ve yer f\u0131st\u0131\u011f\u0131 gibi di\u011fer kuru yemi\u015flerle kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda ceviz, alfa-linolenik de dahil olmak \u00fczere en y\u00fcksek \u00e7oklu doymam\u0131\u015f ya\u011f i\u00e7eri\u011fine sahip oldu\u011fundan dolay\u0131 s\u0131kl\u0131kla kuru yemi\u015flerin \u2018kral\u0131\u2019 olarak adland\u0131r\u0131l\u0131r<\/strong>.<\/p>\n\n\n\n

Ceviz ayn\u0131 zamanda iyi bir bitkisel protein, bitkisel lif<\/strong> ve bak\u0131r ve manganez gibi eser mineral kayna\u011f\u0131d\u0131r<\/strong>.<\/p>\n\n\n\n

Ceviz t\u00fcketiminin sa\u011fl\u0131\u011fa pek \u00e7ok faydas\u0131 vard\u0131r.<\/p>\n\n\n\n

\u00d6zellikle, ceviz iyi kalp sa\u011fl\u0131\u011f\u0131 ile ili\u015fkilendirilmi\u015ftir. Bir\u00e7ok ara\u015ft\u0131rma kardiyovask\u00fcler olay riskinin azalmas\u0131n\u0131 <\/strong>ceviz t\u00fcketimine ba\u011flam\u0131\u015ft\u0131r.[2]<\/a><\/p>\n\n\n\n

Kardiyoprotektif faydalar\u0131 k\u0131smen hipolipidemik etkilerinden kaynaklanmaktad\u0131r. Walnut and Health Aging Study (WAHA) ceviz t\u00fcketiminin lipit profili \u00fczerindeki etkisini inceleyen bug\u00fcne kadarki en b\u00fcy\u00fck ve en uzun klinik \u00e7al\u0131\u015fmad\u0131r.<\/p>\n\n\n\n

Bu iki y\u0131ll\u0131k rastgele se\u00e7imli klinik \u00e7al\u0131\u015fman\u0131n sonu\u00e7lar\u0131, ya\u015fl\u0131 yeti\u015fkinlerin normal diyetine g\u00fcnde 30-60 g ceviz eklenmesinin \u2018k\u00f6t\u00fc\u2019 kolesterolde (LDL-C) 4,3 mg\/dL ve toplam kolesterolde 8,5 mg\/dL’lik orta derecede bir azalmayla sonu\u00e7land\u0131\u011f\u0131n\u0131<\/strong> g\u00f6stermi\u015ftir.[3]<\/a><\/p>\n\n\n\n

Ayr\u0131ca, kuru yemi\u015flerin g\u00fcnl\u00fck beslenmemize dahil edilmesinin \u00f6nemli kilo y\u00f6netimi faydalar\u0131 oldu\u011fu<\/strong> ve \u015feker hastal\u0131\u011f\u0131na kar\u015f\u0131 koruyucu olabilece\u011fi de g\u00f6r\u00fclmektedir<\/strong>.<\/strong>[4]<\/strong><\/a><\/strong><\/p>\n\n\n\n

Sonu\u00e7 olarak, en besleyici kuru yemi\u015flerden biri olan ceviz sa\u011fl\u0131k i\u00e7in bir\u00e7ok fayda sa\u011flar.<\/p>\n\n\n\n

B\u0130BL\u0130YOGRAFYA<\/strong><\/p>\n\n\n\n

\n\n\n\n

[1]<\/a>USDA. Food search. Nuts, walnuts, English. A\u015fa\u011f\u0131daki adreste mevcuttur: https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170187\/nutrients<\/a>. (Eri\u015fim tarihi Ekim 2024).<\/p>\n\n\n\n

[2]<\/a> Becerra-Tom\u00e1s \u039d, Paz-Graniel I, Kendall C, Kahleova H, Raheli\u0107 D, Sievenpiper J, Salas-Salvad\u00f3 J. Nut consumption and incidence of cardiovascular diseases and cardiovascular disease mortality: a meta-analysis of prospective cohort studies. Nutr Rev. 2019 77(10):691-709. doi: 10.1093\/nutrit\/nuz042.<\/p>\n\n\n\n

[3]<\/a> Rajaram S, Cof\u00e1n M, Sala-Vila A, Haddad E, Serra-Mir M, Bitok E, Roth I, Freitas-Simoes T et al. Effects of walnut consumption for 2 years on lipoprotein subclasses among healthy elders. Circulation. 2021 144(13):1083\u20131085. doi: 10.1161\/CIRCULATIONAHA.121.054051.<\/p>\n\n\n\n

[4]<\/a> Pan \u0391, Sun Q, Manson J, Willett W, Hu F. Walnut consumption is associated with lower risk of type 2 diabetes in women. J Nutr. 2013 143(4): 512\u2013518. doi: 10.3945\/jn.112.172171.<\/p>\n","protected":false},"excerpt":{"rendered":"

D\u00fcnya \u00e7ap\u0131nda en pop\u00fcler kuru yemi\u015flerden biri olan ceviz, \u00e7e\u015fitli \u015fekillerde kullan\u0131ld\u0131\u011f\u0131 Yunan Akdeniz tipi beslenmede \u00f6zel bir yere sahiptir….<\/p>\n","protected":false},"author":7,"featured_media":6036,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5238,5261],"tags":[1734,4991,3787,1739],"class_list":["post-11751","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-tr","category-hammaddeler","tag-mesogeiaki-diatrofi-tr","tag-ksiroi-karpoi-tr","tag-ygeia-tr","tag-ellada-tr"],"yoast_head":"\nCevizin 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\" 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