Akdeniz tipi beslenmede tan\u0131mlanan Akdeniz besin taba\u011f\u0131 taze ve do\u011fal g\u0131dalar\u0131n t\u00fcketimine odaklanan sa\u011fl\u0131kl\u0131 bir beslenme modelidir. Yunanistan gibi G\u00fcney Avrupa \u00fclkelerinin geleneklerinden esinlenen bu beslenme modelinin sa\u011fl\u0131\u011fa, kardiyovask\u00fcler hastal\u0131k riskinin azalt\u0131lmas\u0131 ve uzun \u00f6m\u00fcrl\u00fcl\u00fck gibi say\u0131s\u0131z faydas\u0131 vard\u0131r.<\/p>\n\n\n\n
Sebze ve meyve – taba\u011f\u0131n \u00bd\u2019si<\/strong><\/p>\n\n\n\n Akdeniz besin taba\u011f\u0131n\u0131n yakla\u015f\u0131k yar\u0131s\u0131, sebze ve meyvelerden olu\u015fur. Bu besin kategorisi bol miktarda vitamin, antioksidan ve bitkisel besin sunar. Bunlardan ba\u015fl\u0131calar\u0131 domates, biber, \u0131spanak, brokoli, kabak ve elma gibi \u00e7e\u015fitli renkli sebze ve meyvelerdir. Taze, mevsimlik \u00fcr\u00fcnler Yunan Akdeniz tipi beslenmenin temelini olu\u015fturur ve yemeklerin lezzetini ve besin de\u011ferini art\u0131r\u0131r.<\/p>\n\n\n\n Tam tah\u0131llar – taba\u011f\u0131n \u00bc\u2019\u00fc<\/strong><\/p>\n\n\n\n Taba\u011f\u0131n \u00bc\u2019\u00fcn\u00fc kaplayan tah\u0131llar ve kompleks (en az i\u015flenmi\u015f) karbonhidratlar ve lif a\u00e7\u0131s\u0131ndan zengindir. Esmer pirin\u00e7, yulaf, eri\u015fte ve tam bu\u011fday ekmek gibi tam tah\u0131ll\u0131 \u00fcr\u00fcnler tercih edilir. Kan \u015fekeri ve ins\u00fclin seviyeleri \u00fczerinde i\u015flenmi\u015f tah\u0131llara g\u00f6re daha hafif bir etkiye sahip olan bu g\u0131dalar g\u00fcn boyunca sabit bir enerji sa\u011flar.<\/p>\n\n\n\n Protein – taba\u011f\u0131n \u00bc\u2019\u00fc<\/strong><\/p>\n\n\n\n Proteinin kayna\u011f\u0131 esas olarak bal\u0131k, deniz \u00fcr\u00fcnleri, k\u00fcmes hayvanlar\u0131, s\u00fct \u00fcr\u00fcnleri, bakliyat, kuruyemi\u015f ve tohumlard\u0131r. Somon, sardalya ve ahtapot gibi omega-3 ya\u011f asitleri bak\u0131m\u0131ndan zengin bal\u0131k ve deniz \u00fcr\u00fcnleri kardiyovask\u00fcler sa\u011fl\u0131\u011f\u0131 destekler. Yo\u011furt ve peynir gibi biyolojik de\u011feri y\u00fcksek protein sa\u011flayan s\u00fct \u00fcr\u00fcnleri de kemik ve di\u015f sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli olan kalsiyum a\u00e7\u0131s\u0131ndan zengindir. Mercimek ve fasulye gibi bitkisel protein i\u00e7eren baklagiller dengeli \u00f6\u011f\u00fcnler i\u00e7in tah\u0131llarla birlikte t\u00fcketilebilir. Kuruyemi\u015fler ve tohumlar hem \u201ciyi\u201d ya\u011flar a\u00e7\u0131s\u0131ndan hem de bitkisel protein bak\u0131m\u0131ndan zengindir. Bu beslenme modelinde k\u0131rm\u0131z\u0131 ve i\u015flenmi\u015f et s\u0131n\u0131rl\u0131 t\u00fcketilir.<\/p>\n\n\n\n Sa\u011fl\u0131kl\u0131 bitkisel ya\u011flar<\/strong><\/p>\n\n\n\n Yunan Akdeniz tipi beslenmenin temel ya\u011f\u0131 olan zeytinya\u011f\u0131 kalp sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen tekli doymam\u0131\u015f ya\u011flar a\u00e7\u0131s\u0131ndan zengindir. Hem salatalarda hem de yemeklerde kullan\u0131lan zeytinya\u011f\u0131 yemeklere zengin lezzet ve besin de\u011feri katar.<\/p>\n\n\n\n Su ve di\u011fer i\u00e7ecekler<\/strong><\/p>\n\n\n\n Su, ana nemlendiricidir. \u015earap \u00f6l\u00e7\u00fcl\u00fc olarak t\u00fcketilebilirken (iste\u011fe ba\u011fl\u0131); \u015fekerli alkols\u00fcz i\u00e7ecekler, gazl\u0131 i\u00e7ecekler haz\u0131r meyve sular\u0131ndan ka\u00e7\u0131n\u0131lmal\u0131 veya az miktarda t\u00fcketilmelidir.<\/p>\n\n\n\n Sonu\u00e7<\/strong><\/p>\n\n\n\n Dengeli Akdeniz besin taba\u011f\u0131 yemeklerin tazeli\u011fini, \u00e7e\u015fitlili\u011fini ve besin de\u011ferinden en verimli \u015fekilde yararlanmay\u0131 sa\u011flayan, g\u00fcnl\u00fck kullan\u0131ma y\u00f6nelik basit bir ara\u00e7t\u0131r. Sebze, meyve, tam tah\u0131llar, sa\u011fl\u0131kl\u0131 protein kaynaklar\u0131 ve sa\u011fl\u0131kl\u0131 ya\u011flar\u0131n a\u011f\u0131rl\u0131kl\u0131 rol oynad\u0131\u011f\u0131 dengeli bir beslenme, ger\u00e7ek bir Akdeniz yeme\u011finin \u00f6z\u00fcn\u00fc olu\u015fturur. Yunan Akdeniz tipi beslenmenin \u00f6z\u00fcn\u00fc olu\u015fturan, bu g\u0131dalar\u0131n ve i\u00e7erdikleri besinlerin dengesi uzun vadede sa\u011fl\u0131\u011f\u0131n iyile\u015ftirilmesine ve korunmas\u0131na katk\u0131 sa\u011flar.<\/p>\n","protected":false},"excerpt":{"rendered":" Akdeniz tipi beslenmede tan\u0131mlanan Akdeniz besin taba\u011f\u0131 taze ve do\u011fal g\u0131dalar\u0131n t\u00fcketimine odaklanan sa\u011fl\u0131kl\u0131 bir beslenme modelidir. Yunanistan gibi G\u00fcney…<\/p>\n","protected":false},"author":7,"featured_media":5963,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5238,847],"tags":[1734,3787],"class_list":["post-9908","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-tr","category-elliniki-mesogeiaki-diatrofi-tr","tag-mesogeiaki-diatrofi-tr","tag-ygeia-tr"],"yoast_head":"\n