{"id":7581,"date":"2025-01-15T10:54:03","date_gmt":"2025-01-15T10:54:03","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/diatrofiki-axia-fasolion\/"},"modified":"2026-01-21T11:40:58","modified_gmt":"2026-01-21T11:40:58","slug":"diatrofiki-axia-fasolion","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/tr\/diatrofiki-axia-fasolion\/","title":{"rendered":"Fasulyenin Besin De\u011feri"},"content":{"rendered":"\n<p><a><\/a><a><\/a>Fasulye, <strong>Yunan mutfa\u011f\u0131n\u0131n temel g\u0131dalar\u0131ndan biridir<\/strong>.<\/p>\n\n\n\n<p><strong>Baklagiller kategorisine ait<\/strong> fasulyenin renk, boyut ve tat gibi \u00f6zellikleri bak\u0131m\u0131ndan farkl\u0131l\u0131k g\u00f6steren \u00e7e\u015fitli t\u00fcrleri vard\u0131r.<\/p>\n\n\n\n<p><strong>Yunanistan&#8217;daki en pop\u00fcler fasulye t\u00fcrlerinden baz\u0131lar\u0131<\/strong>, en sevilen geleneksel yemek olan fasulye \u00e7orbas\u0131n\u0131n haz\u0131rlanmas\u0131nda kullan\u0131lan <strong>beyaz fasulye,<\/strong> ve domates ve otlarla pi\u015firilen pilaki gibi yemekler i\u00e7in ideal olan <strong>bombay fasulyedir<\/strong>.<\/p>\n\n\n\n<p><strong>Yunanistan&#8217;da<\/strong> Feneos vanilya fasulye, Florina Prespes fasulyesi (Bombay fil fasulye) ve Kato Nevrokopi fasulyesi gibi <strong>kalitesi ve benzersiz \u00f6zellikleriyle tan\u0131nan<\/strong> <strong>PDO \u00fcr\u00fcnler<\/strong> de vard\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Fasulyenin Besin De\u011feri<\/strong><strong><\/strong><\/td><td><strong>porsiyon ba\u015f\u0131na: <\/strong><strong><\/strong> <strong>1 fincan pi\u015fmi\u015f fasulye (179 g)<sup>1<\/sup><\/strong><sup><\/sup><\/td><td><strong>Porsiyon ba\u015f\u0131na \u00d6DM<sup>2<\/sup><\/strong><strong><\/strong><\/td><\/tr><tr><td><strong>Kalori (kcal)<\/strong><strong><\/strong><\/td><td>249,0<\/td><td>% 12,4<\/td><\/tr><tr><td><strong>Ya\u011f (g)<\/strong><strong><\/strong><\/td><td>0,6<\/td><td>% 0,9<\/td><\/tr><tr><td><strong>Doymu\u015f ya\u011f (g)<\/strong><strong><\/strong><\/td><td>0,2<\/td><td>% 0,8<\/td><\/tr><tr><td><strong>Karbonhidrat (g)<\/strong><strong><\/strong><\/td><td>44,9<\/td><td>% 16,3 %<\/td><\/tr><tr><td><strong>Bitkisel Lif (g)<\/strong><strong><\/strong><\/td><td>11,3<\/td><td>% 40,3<\/td><\/tr><tr><td><strong>\u015eeker (g)<\/strong><strong><\/strong><\/td><td>0,6<\/td><td>% 0,6<\/td><\/tr><tr><td><strong>Protein <\/strong><strong><\/strong><\/td><td>17,4<\/td><td>% 34,7<\/td><\/tr><tr><td><strong>Kolesterol (mg)<\/strong><strong><\/strong><\/td><td>0,0<\/td><td>% 0,0<\/td><\/tr><tr><td><strong>Tuz (g)<\/strong><strong><\/strong><\/td><td>0,02<\/td><td>% 0,0<\/td><\/tr><tr><td colspan=\"3\"><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\"><strong>[1]<\/strong><\/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><\/tbody><\/table><\/figure>\n\n\n\n<p>Fasulye, sa\u011fl\u0131k i\u00e7in gerekli olan \u00e7e\u015fitli makro ve mikro besin \u00f6\u011felerini do\u011fal olarak bir araya getirdi\u011finden, <strong>besin de\u011feri y\u00fcksek bir g\u0131dad\u0131r<\/strong>.<\/p>\n\n\n\n<p>\u00d6zellikle fasulye, <strong>bitki bazl\u0131 proteinin ana kaynaklar\u0131ndan biridir<\/strong> ve \u00f6zellikle oru\u00e7 tutan veya vejetaryen beslenme uygulayan ki\u015filer i\u00e7in \u00f6nemlidir.<\/p>\n\n\n\n<p>Ayn\u0131 zamanda, iyi bir ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131 i\u00e7in gerekli olan <strong>m\u00fckemmel bir bitkisel lif kayna\u011f\u0131d\u0131r<\/strong>.<\/p>\n\n\n\n<p>Y\u00fcksek protein ve bitkisel lif i\u00e7eri\u011fine ek olarak fasulye, folik asit gibi <strong>B vitaminlerinin<\/strong> yan\u0131 s\u0131ra demir, magnezyum, bak\u0131r ve manganez gibi <strong>\u00f6nemli eser elementler bak\u0131m\u0131ndan da m\u00fckemmel bir kaynakt\u0131r<\/strong>.<\/p>\n\n\n\n<p>Besin profili sayesinde fasulye sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in g\u00fc\u00e7l\u00fc bir m\u00fcttefik olabilir.<\/p>\n\n\n\n<p>Fasulye de dahil olmak \u00fczere baklagillerin t\u00fcketilmesi kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli faydalar sa\u011flayabilir. Yedi prospektif \u00e7al\u0131\u015fman\u0131n post analizi, daha y\u00fcksek baklagil al\u0131m\u0131n\u0131n<strong> kardiyovask\u00fcler hastal\u0131k riskinde %8&#8217;lik bir azalma<\/strong> ile ili\u015fkili oldu\u011funu ortaya koymu\u015ftur.<a href=\"#_edn2\" id=\"_ednref2\">[2]<\/a><\/p>\n\n\n\n<p>Kardiyoprotektif etkileri, bozulmu\u015f lipid profili gibi kardiyovask\u00fcler risk fakt\u00f6rlerinin iyile\u015ftirilmesine katk\u0131da bulunabilir. <strong>Baklagil t\u00fcketiminin<\/strong> \u00f6zellikle <strong>total ve &#8216;k\u00f6t\u00fc&#8217; kolesterol (LDL-C) seviyelerini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc g\u00f6r\u00fclmektedir<\/strong>. <a href=\"#_edn3\" id=\"_ednref3\">[3]<\/a><\/p>\n\n\n\n<p>Ayr\u0131ca, fasulye bitkisel lifler a\u00e7\u0131s\u0131ndan zengin bir g\u0131da oldu\u011fu i\u00e7in <strong>daha iyi kilo y\u00f6netimine katk\u0131da bulunabilir<\/strong>. Bitkisel liflerin tokluk hissini artt\u0131rd\u0131\u011f\u0131 ve a\u00e7l\u0131k ac\u0131s\u0131n\u0131 d\u00fczenlemeye yard\u0131mc\u0131 oldu\u011fu bilinmektedir. Bu da a\u015f\u0131r\u0131 yemek t\u00fcketimini azaltarak, enerji al\u0131m\u0131m\u0131z\u0131 ve dolay\u0131s\u0131yla kilomuzu daha iyi y\u00f6netmemizi sa\u011flar.<\/p>\n\n\n\n<p>Fasulye ayr\u0131ca kan \u015fekeri seviyelerinin d\u00fczenlenmesini iyile\u015ftirerek diyabet mellitus y\u00f6netimine katk\u0131da bulunabilir ve i\u00e7erdi\u011fi besin bile\u015fimleri sayesinde belirli kanser t\u00fcrlerine kar\u015f\u0131 koruyucu bir etkiye sahip olabilir.<\/p>\n\n\n\n<p>Sonu\u00e7 olarak, fasulye beslenmeye dahil edilmesinin say\u0131s\u0131z faydas\u0131ndan dolay\u0131 m\u00fckemmel bir se\u00e7imdir.<\/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. Beans, white, mature seeds, cooked, boiled, without salt. A\u015fa\u011f\u0131daki adreste mevcuttur: <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175203\/nutrients\">https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175203\/nutrients<\/a>. (Eri\u015fim tarihi Ekim 2024).<\/p>\n\n\n\n<p><a href=\"#_ednref2\" id=\"_edn2\">[2]<\/a> Viguiliouk E, Glenn A, Nishi S, Chiavaroli L, Seider M, Khan T, Bonaccio M, Iacoviello L. Associations between dietary pulses alone or with other legumes and cardiometabolic disease outcomes: an umbrella review and updated systematic review and meta-analysis of prospective cohort studies. Advances in Nutrition. 2019 10(4):S308\u2013S319. https:\/\/doi.org\/10.1093\/advances\/nmz113.<\/p>\n\n\n\n<p><a href=\"#_ednref3\" id=\"_edn3\">[3]<\/a> Thorisdottir B, Arnesen E, B\u00e4rebring L, Dierkes J, Lamberg-Allardt C, Ramel A, Nwaru B, S\u00f6derlund F, \u00c5kesson A. Legume consumption in adults and risk of cardiovascular disease and type 2 diabetes: a systematic review and meta-analysis. Food Nutr Res. 2023 30:67. doi: 10.29219\/fnr.v67.9541.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fasulye, Yunan mutfa\u011f\u0131n\u0131n temel g\u0131dalar\u0131ndan biridir. Baklagiller kategorisine ait fasulyenin renk, boyut ve tat gibi \u00f6zellikleri bak\u0131m\u0131ndan farkl\u0131l\u0131k g\u00f6steren \u00e7e\u015fitli&#8230;<\/p>\n","protected":false},"author":5,"featured_media":6080,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5238,5228],"tags":[1734,4826,3787,1739],"class_list":["post-7581","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-tr","category-protes-yles","tag-mesogeiaki-diatrofi-tr","tag-ospria-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>Fasulyenin 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-fasolion\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fasulyenin Besin De\u011feri - Tersine Tar\u0131m\" \/>\n<meta property=\"og:description\" content=\"Fasulye, Yunan mutfa\u011f\u0131n\u0131n temel g\u0131dalar\u0131ndan biridir. 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