\u201cTemiz beslenme\u201d terimi sa\u011fl\u0131k camias\u0131nda son zamanlarda \u00e7ok pop\u00fcler hale geldi.<\/p>\n
Taze, b\u00fct\u00fcn g\u0131dalara odaklanan sa\u011fl\u0131kl\u0131 bir diyet modeli olan bu beslenme \u015fekli, birka\u00e7 genel y\u00f6nergeyi izledi\u011finiz s\u00fcrece kolay ve e\u011flenceli olabilir.<\/p>\n
\u0130\u015fte sa\u011fl\u0131kl\u0131 yemeye ba\u015flamak i\u00e7in 11 basit ipucu.<\/p>\n
Sa\u011fl\u0131kl\u0131 beslenme nedir?<\/strong><\/p>\n Basit\u00e7e, maksimum besinsel fayda sa\u011flayan minimum d\u00fczeyde i\u015flenmi\u015f, ger\u00e7ek g\u0131dalar\u0131 se\u00e7meyi i\u00e7erir. Buradaki fikir, m\u00fcmk\u00fcn oldu\u011funca do\u011fal hallerine yak\u0131n yiyecekleri t\u00fcketmektir.<\/p>\n Etik ve s\u00fcrd\u00fcr\u00fclebilir g\u0131dalar\u0131 se\u00e7mek de sa\u011fl\u0131kl\u0131 beslenmenin bir par\u00e7as\u0131d\u0131r.<\/p>\n <\/p>\n Daha fazla sebze ve meyve yiyin<\/strong><\/p>\n Sebze ve meyveler inkar edilemez derecede sa\u011fl\u0131kl\u0131d\u0131r.<\/p>\n Enflamasyonla sava\u015fmaya ve h\u00fccrelerinizi hasardan korumaya yard\u0131mc\u0131 olan lif, vitaminler, mineraller ve bitki bile\u015fikleri ile y\u00fckl\u00fcd\u00fcrler. Asl\u0131nda, bir\u00e7ok b\u00fcy\u00fck g\u00f6zlemsel \u00e7al\u0131\u015fma, y\u00fcksek meyve ve sebze al\u0131m\u0131n\u0131 kanser ve kalp hastal\u0131\u011f\u0131 gibi hastal\u0131k riskinin azalmas\u0131yla ili\u015fkilendirir. Taze sebze ve meyveler, \u00e7o\u011fu topland\u0131ktan ve y\u0131kand\u0131ktan hemen sonra \u00e7i\u011f olarak t\u00fcketilebildi\u011finden sa\u011fl\u0131kl\u0131 beslenmek i\u00e7in idealdir.<\/p>\n Organik \u00fcr\u00fcnleri se\u00e7mek, pestisit maruziyetini azaltarak ve potansiyel olarak sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 art\u0131rarak temiz yemeyi bir ad\u0131m daha ileri g\u00f6t\u00fcrmenize yard\u0131mc\u0131 olabilir.<\/p>\n <\/p>\n \u0130\u015flenmi\u015f g\u0131dalar\u0131 s\u0131n\u0131rlay\u0131n<\/strong><\/p>\n \u0130\u015flenmi\u015f g\u0131dalar, do\u011fal hallerinden de\u011fi\u015ftirildikleri i\u00e7in temiz beslenme ya\u015fam tarz\u0131na do\u011frudan kar\u015f\u0131d\u0131r.<\/p>\n \u0130\u015flenmi\u015f \u00fcr\u00fcnlerin \u00e7o\u011fu lif ve besin maddelerinin bir k\u0131sm\u0131n\u0131 kaybetmi\u015f ancak \u015feker, kimyasallar veya di\u011fer bile\u015fenler kazanm\u0131\u015ft\u0131r. Dahas\u0131, i\u015flenmi\u015f g\u0131dalar iltihaplanma ve kalp hastal\u0131\u011f\u0131 riskinin artmas\u0131yla ba\u011flant\u0131l\u0131d\u0131r. Bu \u00fcr\u00fcnlere sa\u011fl\u0131ks\u0131z i\u00e7erikler eklenmese bile, tam g\u0131dalar\u0131n sa\u011flad\u0131\u011f\u0131 bir\u00e7ok faydadan yoksundurlar. Sa\u011fl\u0131kl\u0131 beslenmek, i\u015flenmi\u015f g\u0131dalardan m\u00fcmk\u00fcn oldu\u011funca ka\u00e7\u0131nmay\u0131 i\u00e7erir.<\/p>\n <\/p>\n Rafine karbonhidrat yemeyi b\u0131rak\u0131n<\/strong><\/p>\n Rafine karbonhidratlar, fazla t\u00fcketilmesi kolay ancak \u00e7ok az besin de\u011feri sa\u011flayan y\u00fcksek oranda i\u015flenmi\u015f g\u0131dalard\u0131r. Ara\u015ft\u0131rma, rafine karbonhidrat t\u00fcketimini iltihaplanma, ins\u00fclin direnci, ya\u011fl\u0131 karaci\u011fer ve obezite ile ili\u015fkilendirdi. Buna kar\u015f\u0131l\u0131k, daha fazla besin ve lif sa\u011flayan tam tah\u0131llar iltihab\u0131 azaltabilir ve daha iyi ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 destekleyebilir.<\/p>\n 2.834 ki\u015fide yap\u0131lan bir \u00e7al\u0131\u015fmada, \u00e7o\u011funlukla tam tah\u0131l t\u00fcketenlerin a\u015f\u0131r\u0131 g\u00f6bek ya\u011f\u0131na sahip olma olas\u0131l\u0131\u011f\u0131, rafine tah\u0131llara odaklananlara g\u00f6re daha azd\u0131.<\/p>\n <\/p>\n Bitkisel ya\u011flardan ve margarinden ka\u00e7\u0131n\u0131n<\/strong><\/p>\n Bitkisel ya\u011flar ve margarinler temiz beslenme kriterlerini kar\u015f\u0131lamamaktad\u0131r. Baz\u0131 ya\u011flar ayr\u0131ca y\u00fcksek seviyelerde omega-6 ya\u011f linoleik asit i\u00e7erir. Bitkisel ya\u011flardan tamamen uzak duram\u0131yorsan\u0131z zeytinya\u011f\u0131n\u0131 tercih edin.<\/p>\n <\/p>\n Herhangi bir bi\u00e7imde \u015fekerden uzak durun<\/strong><\/p>\n Sa\u011fl\u0131kl\u0131 yemeye \u00e7al\u0131\u015f\u0131yorsan\u0131z, ilave \u015fekerden ka\u00e7\u0131nmak \u00e7ok \u00f6nemlidir. Yine de, i\u015flenmi\u015f \u015feker \u00e7ok yayg\u0131nd\u0131r ve hatta soslar ve \u00e7e\u015fniler gibi tad\u0131 \u00f6zellikle tatl\u0131 olmayan yiyeceklerde bile bulunur.<\/p>\n Hem sofra \u015fekeri hem de y\u00fcksek fruktozlu m\u0131s\u0131r \u015furubu fruktoz bak\u0131m\u0131ndan y\u00fcksektir.<\/p>\n Ara\u015ft\u0131rmalar, bu bile\u015fi\u011fin di\u011fer sa\u011fl\u0131k sorunlar\u0131n\u0131n yan\u0131 s\u0131ra obezite, diyabet, karaci\u011fer ya\u011flanmas\u0131 ve kanserde rol oynayabilece\u011fini \u00f6ne s\u00fcr\u00fcyor. Ayr\u0131ca, do\u011fal \u015feker kaynaklar\u0131 bile \u00e7ok az besin de\u011ferine katk\u0131da bulunur. Ger\u00e7ekten sa\u011fl\u0131kl\u0131 yemek i\u00e7in yiyecekleri do\u011fal, \u015fekersiz hallerinde t\u00fcketmeye \u00e7al\u0131\u015f\u0131n. Meyvelerin tatl\u0131l\u0131\u011f\u0131n\u0131 ve kuruyemi\u015flerin ve di\u011fer b\u00fct\u00fcn g\u0131dalar\u0131n ince tatlar\u0131n\u0131 takdir etmeyi \u00f6\u011frenin.<\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" \u201cTemiz beslenme\u201d terimi sa\u011fl\u0131k camias\u0131nda son zamanlarda \u00e7ok pop\u00fcler hale geldi. Taze, b\u00fct\u00fcn g\u0131dalara odaklanan sa\u011fl\u0131kl\u0131 bir diyet modeli olan bu beslenme \u015fekli, birka\u00e7 genel y\u00f6nergeyi izledi\u011finiz s\u00fcrece kolay ve e\u011flenceli olabilir. \u0130\u015fte sa\u011fl\u0131kl\u0131 yemeye ba\u015flamak i\u00e7in 11 basit ipucu. Sa\u011fl\u0131kl\u0131 beslenme nedir? Basit\u00e7e, maksimum besinsel fayda sa\u011flayan minimum d\u00fczeyde i\u015flenmi\u015f, ger\u00e7ek g\u0131dalar\u0131 se\u00e7meyi i\u00e7erir. […]<\/p>\n","protected":false},"author":3,"featured_media":5154,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_metadesc":""},"categories":[1580,3],"tags":[398,1604,884,1605],"yoast_head":"\n