{"id":7475,"date":"2025-01-15T11:12:32","date_gmt":"2025-01-15T11:12:32","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/diatrofiki-axia-sardelas\/"},"modified":"2026-01-21T11:15:25","modified_gmt":"2026-01-21T11:15:25","slug":"diatrofiki-axia-sardelas","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/tr\/diatrofiki-axia-sardelas\/","title":{"rendered":"Sardalyenin Besin De\u011feri"},"content":{"rendered":"\n

Sardalye, Yunan Akdeniz tipi beslenmede bulunan en yayg\u0131n bal\u0131k t\u00fcrlerinden biridir<\/strong>.<\/p>\n\n\n\n

Sardalye, \u00e7o\u011funlukla \u00e7oklu doymam\u0131\u015f omega-3 ya\u011f asitleri<\/strong> olmak \u00fczere \u2018iyi\u2019 ya\u011f i\u00e7eri\u011fi<\/strong> daha y\u00fcksek olan, ad\u0131ndan da anla\u015f\u0131laca\u011f\u0131 \u00fczere ya\u011fl\u0131 bal\u0131k (oily fish) kategorisindedir<\/strong>. Bu kategorideki di\u011fer bal\u0131klar aras\u0131nda somon, levrek, hamsi ve uskumru<\/strong> yer almaktad\u0131r.<\/p>\n\n\n\n

Yunanistan’da sardalye genellikle \u0131zgarada veya f\u0131r\u0131nda zeytinya\u011f\u0131 veya domatesle pi\u015firilir ya da \u00e7i\u011f olarak limon suyu ve tuzla marine edilir.<\/p>\n\n\n\n

Besin de\u011feri: <\/strong> Sardalye<\/strong><\/strong><\/td>porsiyon ba\u015f\u0131na: <\/strong><\/strong> 100 g<\/strong>[1]<\/strong><\/a><\/sup><\/td>Porsiyon ba\u015f\u0131na \u00d6DM2<\/sup><\/strong><\/strong><\/td><\/tr>
Kalori (kcal)<\/strong><\/strong><\/td>208,0<\/td>% 10,4<\/td><\/tr>
Ya\u011f (g)<\/strong><\/strong><\/td>11,4<\/td>% 14,6<\/td><\/tr>
Doymu\u015f ya\u011f (g)<\/strong><\/strong><\/td>1,5<\/td>% 7,5<\/td><\/tr>
Tekli doymam\u0131\u015f ya\u011f (g)<\/strong><\/strong><\/td>3,9<\/td>–<\/td><\/tr>
\u00c7oklu doymam\u0131\u015f ya\u011f (g)<\/strong><\/strong><\/td>5,2<\/td>–<\/td><\/tr>
  i\u00e7indeki omega 3 (g)<\/strong><\/strong><\/td>1,0<\/td>–<\/td><\/tr>
Karbonhidrat (g)<\/strong><\/strong><\/td>0,0<\/td>% 0,0<\/td><\/tr>
Bitkisel Lif (g)<\/strong><\/strong><\/td>0,0<\/td>% 0,0<\/td><\/tr>
\u015eeker (g)<\/strong><\/strong><\/td>0,0<\/td>% 0,0<\/td><\/tr>
Protein <\/strong><\/strong><\/td>24,6<\/td>% 49,2<\/td><\/tr>
Kolesterol (mg)<\/strong><\/strong><\/td>142,0<\/td>% 47,3<\/td><\/tr>
Tuz (g)<\/strong><\/strong><\/td>0,1<\/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<\/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’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

Sardalye, sa\u011fl\u0131k i\u00e7in gerekli olan \u00f6nemli besin bile\u015fenlerini sa\u011flad\u0131\u011f\u0131ndan dolay\u0131 besin de\u011feri y\u00fcksek bir g\u0131dad\u0131r.<\/p>\n\n\n\n

Sardalye \u00f6zellikle de etle e\u015fit d\u00fczeyde zengin bir ‘y\u00fcksek kaliteli\u2019 protein kayna\u011f\u0131d\u0131r<\/strong>.<\/p>\n\n\n\n

Ayr\u0131ca, ya\u011fl\u0131 bir bal\u0131k olarak sardalye m\u00fckemmel bir ‘iyi’ omega-3 ya\u011f asitleri kayna\u011f\u0131d\u0131r<\/strong>.<\/p>\n\n\n\n

Sardalye eikosapentaenoik asit (EPA) ve dokosaheksaenoik asit (DHA) i\u00e7erir ve 100 g sardalyede 1 g mevcuttur. EPA+DHA.<\/p>\n\n\n\n

Buna ek olarak sardalye, k\u0131l\u00e7\u0131kl\u0131 olarak yenildi\u011finde m\u00fckemmel bir kalsiyum, fosfor ve D vitamini<\/strong> kayna\u011f\u0131d\u0131r.<\/p>\n\n\n\n

Sardalyenin faydalar\u0131 bununla da bitmez, \u00e7\u00fcnk\u00fc B vitaminleri<\/strong> (niasin ve B12 vitamini gibi) ve demir ve selenyum gibi eser mineralle<\/strong>r de sa\u011flar.<\/p>\n\n\n\n

Sardalye gibi bal\u0131klar\u0131n d\u00fczenli t\u00fcketimi sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan \u00f6nemli faydalarla ili\u015fkilendirilmi\u015ftir.<\/p>\n\n\n\n

\u00d6zellikle bal\u0131k t\u00fcketiminin (\u00f6ncelikle ya\u011fl\u0131 bal\u0131klar),<\/strong> y\u00fcksek omega-3 ya\u011f asitleri i\u00e7erikleri nedeniyle kardiyoprotektif faydalar\u0131 vard\u0131r<\/strong>. Deniz omega-3’leri olan EPA ve DHA’n\u0131n kardiyovask\u00fcler hastal\u0131k riskini azaltmada merkezi bir rol oynad\u0131\u011f\u0131 \u00f6ne s\u00fcr\u00fclmektedir.[2]<\/a> <\/sup>Bu ‘iyi’ ya\u011f asitleri h\u00fccre zarlar\u0131n\u0131n fosfolipidlerinde bulunur ve anti-enflamatuar, anti-trombotik ve hipertrigliseridemik etkilere sahip gibi g\u00f6r\u00fcnmektedir<\/strong>.<\/p>\n\n\n\n

Buna ek olarak, baz\u0131 \u00e7al\u0131\u015fmalar bal\u0131k yemenin beyin sa\u011fl\u0131\u011f\u0131 \u00fczerindeki potansiyel faydalar\u0131n\u0131 vurgulam\u0131\u015ft\u0131r<\/strong>. Ara\u015ft\u0131rmac\u0131lar DHA ve EPA’n\u0131n, \u00f6zellikle de DHA’n\u0131n, iyi bir bili\u015fsel i\u015flev<\/strong> i\u00e7in gerekli oldu\u011funa inanmaktad\u0131r. Baz\u0131 g\u00f6zlemsel \u00e7al\u0131\u015fmalar, omega-3 ya\u011flar\u0131 a\u00e7\u0131s\u0131ndan zengin bir beslenmenin bili\u015fsel gerileme, bunama ve Alzheimer hastal\u0131\u011f\u0131<\/strong> riskinde azalmayla ili\u015fkili oldu\u011funu g\u00f6stermektedir.[3]<\/a><\/p>\n\n\n\n

Sonu\u00e7 olarak, v\u00fccut i\u00e7in say\u0131s\u0131z fayda sa\u011flayan sardalye Yunan beslenme tipinin de\u011ferli bir besin \u00f6\u011fesidir.<\/p>\n\n\n\n

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

\n\n\n\n

[1]<\/a>USDA. Food search. Fish, sardine, Atlantic, canned in oil, drained solids with bone. A\u015fa\u011f\u0131daki adreste mevcuttur: https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175139\/nutrients<\/a>. (Eri\u015fim tarihi Ekim 2024).<\/p>\n\n\n\n

[2]<\/a> Hu Y, Hu F, Manson J. Marine omega\u20103 supplementation and cardiovascular disease: An updated meta\u2010analysis of 13 randomized controlled trials involving 127 477 participants. J Am Heart Assoc. 2019 8(19):e013543. doi: 10.1161\/JAHA.119.013543.<\/p>\n\n\n\n

[3]<\/a>Wei B, Li L, Dong C, Tan C, Xu W. The relationship of omega-3 fatty acids with dementia and cognitive decline: evidence from prospective cohort studies of supplementation, dietary Intake, and blood markers. Am J Clin Nutr. 2023 117(6):1096-1109. doi: 10.1016\/j.ajcnut.2023.04.001.<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Sardalye, Yunan Akdeniz tipi beslenmede bulunan en yayg\u0131n bal\u0131k t\u00fcrlerinden biridir. Sardalye, \u00e7o\u011funlukla \u00e7oklu doymam\u0131\u015f omega-3 ya\u011f asitleri olmak \u00fczere…<\/p>\n","protected":false},"author":5,"featured_media":6122,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5238,5261],"tags":[1734,4396,3787,1739],"class_list":["post-7475","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-tr","category-hammaddeler","tag-mesogeiaki-diatrofi-tr","tag-psaria-kai-thalassina-tr","tag-ygeia-tr","tag-ellada-tr"],"yoast_head":"\nSardalyenin 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\/diatrofiki-axia-sardelas\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sardalyenin Besin De\u011feri - Tersine Tar\u0131m\" \/>\n<meta property=\"og:description\" content=\"Sardalye, Yunan Akdeniz tipi beslenmede bulunan en yayg\u0131n bal\u0131k t\u00fcrlerinden biridir. 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