{"id":43508,"date":"2018-02-10T22:20:28","date_gmt":"2018-02-10T19:20:28","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=43508"},"modified":"2024-09-16T10:51:29","modified_gmt":"2024-09-16T07:51:29","slug":"yer-fistigi-protein-orani-yer-fistigindaki-vitaminler-nelerdir","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/yer-fistigi-protein-orani-yer-fistigindaki-vitaminler-nelerdir\/","title":{"rendered":"Yer F\u0131st\u0131\u011f\u0131 Protein Oran\u0131 Yer F\u0131st\u0131\u011f\u0131ndaki Vitaminler Nelerdir?"},"content":{"rendered":"

Yer f\u0131st\u0131\u011f\u0131 vitamin, mineral, besin \u00f6\u011feleri ve antioksidanlar bak\u0131m\u0131ndan zengin olmas\u0131 sayesinde sa\u011fl\u0131k i\u00e7in \u00e7ok faydal\u0131 bir kuruyemi\u015ftir. K\u00f6t\u00fc kolestrol seviye<\/p>\n

Yer f\u0131st\u0131\u011f\u0131 vitamin, mineral, besin \u00f6\u011feleri ve antioksidanlar bak\u0131m\u0131ndan zengin olmas\u0131 sayesinde, sa\u011fl\u0131k i\u00e7in \u00e7ok faydal\u0131 bir kuruyemi\u015ftir.<\/p>\n

Yer F\u0131st\u0131\u011f\u0131n\u0131n Genel Faydalar\u0131<\/strong><\/u><\/span><\/span><\/p>\n

    \n
  1. K\u00f6t\u00fc kolestrol seviyelerini d\u00fc\u015f\u00fcrerek, iyi kolestrol seviyesini y\u00fckseltir. Ayr\u0131ca doyamam\u0131\u015f oleic ya\u011f asitleri sayesinde kalp ve damar hastal\u0131klar\u0131na kar\u015f\u0131 koruma sa\u011flar.<\/li>\n
  2. \u0130\u00e7erdi\u011fi protein ve amino asitler sayesinde v\u00fccudun normal ve sa\u011fl\u0131kl\u0131 b\u00fcy\u00fcmesi i\u00e7in \u00f6nemlidir.<\/strong><\/li>\n
  3. E vitamini, \u00e7inko ve magnezyum i\u00e7eri\u011fi sayesinde, bakterilerle sava\u015f\u0131p, cildi parlak tutar.<\/li>\n
  4. Polifenol ve antioksidanlar bak\u0131m\u0131ndan \u00e7ok zengindir. Bunlar sayesinde mide kanseri olma riskini \u00f6nemli oranda azalt\u0131r.<\/strong><\/li>\n
  5. \u0130\u00e7erdi\u011fi omega-3 ya\u011f asitleri sayesinde sa\u00e7 derisi sa\u011fl\u0131\u011f\u0131n\u0131 d\u00fczenler ve sa\u00e7 folik\u00fcllerini g\u00fc\u00e7lendirerek, sa\u011fl\u0131kl\u0131 sa\u00e7 \u00fcretimi sa\u011flar. E vitamini seviyelerini dengeleyerek, sa\u00e7lar\u0131n gerekli besinleri almas\u0131n\u0131 sa\u011flar.<\/li>\n
  6. Niacin, riboflavin, thiamin, B6 vitamini, B9 vitamini, pantothenik ve daha bir\u00e7ok B vitaminini i\u00e7eri\u011finde bar\u0131nd\u0131r\u0131r. 100 gr. yer f\u0131st\u0131\u011f\u0131nda 26 gr protein bulunur.<\/strong><\/li>\n
  7. Resveratrol antioksidan\u0131 sayesinde v\u00fccutta nitrik oksit \u00fcretimini artt\u0131rarak, kalp krizlerini \u00f6nler. Polifenoller ve antioksidanlar sayesinde kalp hastal\u0131klar\u0131n\u0131, kanseri, sinir hastal\u0131klar\u0131n\u0131 ve vir\u00fcs ile bakteriyel enfeksiyonlar\u0131 \u00f6nler.<\/li>\n
  8. Hindistan\u0131n baz\u0131 b\u00f6lgelerinde yer f\u0131st\u0131klar\u0131 kaynat\u0131lmaktad\u0131r. Bu Biochanin A i\u00e7eri\u011fini 2 kat, genistein i\u00e7eri\u011fini ise 4 kat artt\u0131r\u0131r. Bu ayr\u0131ca serbest radikallerin verdi\u011fi zarar\u0131 da azalt\u0131r.<\/strong><\/li>\n
  9. \u0130\u00e7erdi\u011fi E vitamini, h\u00fccrelerin, mukoza zar\u0131n\u0131n ve cildin sa\u011flaml\u0131\u011f\u0131n\u0131 d\u00fczenler.<\/li>\n
  10. Postasyum, magnezyum, bak\u0131r, kalsiyum, demir, selenyum ve \u00e7inko gibi v\u00fccut i\u00e7in \u00e7ok gerekli vitaminleri i\u00e7eri\u011finde bar\u0131nd\u0131r\u0131r.<\/strong><\/li>\n
  11. Safra ta\u015f\u0131 ve safra kesesi sorunlar\u0131n\u0131 %25 oran\u0131nda azalt\u0131r.<\/li>\n
  12. Kilo kontrol etmede ba\u015far\u0131l\u0131d\u0131r. Yap\u0131lan ara\u015ft\u0131rmalara g\u00f6re, haftada en az 2 defa yer f\u0131st\u0131\u011f\u0131 veya f\u0131st\u0131k ezmesi yiyen kad\u0131nlar\u0131n, obezite olma oranlar\u0131 azalmaktad\u0131r.<\/strong><\/li>\n
  13. Kad\u0131nlar kolon kanseri  riskini %58 oran\u0131nda ve erkeklerde %27 oran\u0131nda azalt\u0131r.<\/li>\n
  14. Hamile kad\u0131nlar\u0131n yer f\u0131st\u0131\u011f\u0131 t\u00fcketmesi durumunda, \u00e7ocuklar\u0131nda meydana gelebilecek n\u00f6ral t\u00fcp sorunlar\u0131 %70 oran\u0131nda azalmaktad\u0131r.<\/strong><\/li>\n
  15. Kan \u015fekeri seviyelerini kontrol etmeye yard\u0131mc\u0131 olur.<\/li>\n
  16. D\u00fc\u015f\u00fck serotonin seviyelerine sahip insanlarda s\u0131kl\u0131kla depresyon g\u00f6r\u00fclmektedir. Yer f\u0131st\u0131\u011f\u0131n\u0131n i\u00e7erdi\u011fi tryptophan, v\u00fccutta serotonin \u00fcretimini artt\u0131r\u0131r.<\/strong><\/li>\n<\/ol>\n

    Vitaminler Bak\u0131m\u0131ndan Zengindir<\/strong><\/u><\/span><\/span><\/p>\n

    Proteinlerin yan\u0131 s\u0131ra, yer f\u0131st\u0131klar\u0131 vitaminler bak\u0131m\u0131ndan da \u00e7ok zengindir. 13 fark\u0131 vitamin ve 26 farkl\u0131 yararl\u0131 mineral i\u00e7eri\u011fi sayesinde, hem sa\u011fl\u0131\u011f\u0131n\u0131za hem de kemiklerinize \u00e7ok faydal\u0131d\u0131r. Her 100 gram yer f\u0131st\u0131\u011f\u0131 i\u00e7erisinde, 90mg kalsiyum, 350mg fosfor, 2,8mg demir, 7 mg E vitamini bulunur. <\/strong>\u0130\u00e7erdi\u011fi protein, fosfor, thiamin, niacin ve di\u011fer faydal\u0131 maddeler nedeniyle \u00f6nerilmektedir.<\/p>\n

    Kalp Hastal\u0131\u011f\u0131 Riskini Azalt\u0131r<\/strong><\/u><\/span><\/span><\/p>\n

    Yer f\u0131st\u0131\u011f\u0131 fazla miktarda ya\u011f bar\u0131nd\u0131r\u0131r. Fakat bu ya\u011flar v\u00fccudunuz i\u00e7in olduk\u00e7a faydal\u0131d\u0131r. \u0130\u00e7erdi\u011fi ya\u011flar tekli doymam\u0131\u015f ve doymam\u0131\u015f ya\u011flard\u0131r ve bunlar kalp ve damar sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in olduk\u00e7a faydal\u0131d\u0131r. <\/strong>Bunlar atar damarlarda ya\u011f ve plak birikimini azalt\u0131rlar ve bu nedenle koroner kalp hastal\u0131klar\u0131n\u0131 \u00f6nlerler.<\/p>\n

    Yap\u0131lan bir\u00e7ok ara\u015ft\u0131rma sonras\u0131nda d\u00fczenli yer f\u0131st\u0131\u011f\u0131 t\u00fcketmenin, kalp hastal\u0131klar\u0131 riskini azaltt\u0131\u011f\u0131 bulunmu\u015ftur. Bu nedenle haftada en az 4 defa, bir avu\u00e7 dolusu yer f\u0131st\u0131\u011f\u0131n\u0131 veya ba\u015fka bir yemi\u015fi, kalp sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 korumak i\u00e7in t\u00fcketin.<\/p>\n

    Depresyonu \u00d6nler<\/strong><\/u><\/span><\/span><\/p>\n

    Mutluluk hormonu da denilen serotonin hormonu \u00fcretimine yard\u0131mc\u0131 olan tryptophan i\u00e7eri\u011fi sayesinde, yer f\u0131st\u0131\u011f\u0131, depresyonu \u00f6nler ve giderir. Depresyondan muzdarip insanlar, yer f\u0131st\u0131\u011f\u0131n\u0131 faydal\u0131 bulabilir. Kandaki y\u00fcksek serotonin miktarlar\u0131, depresyon ile sava\u015f\u0131r ve genel ruh halinizi d\u00fczenler.<\/strong><\/p>\n

    Kilo Vermeye Yard\u0131mc\u0131 Olur<\/strong><\/u><\/span><\/span><\/p>\n

    Yer f\u0131st\u0131klar\u0131, obezite ile sava\u015fmada \u00e7ok faydal\u0131d\u0131r. \u0130\u015ftah\u0131 giderme konusunda olduk\u00e7a ba\u015far\u0131l\u0131 bir i\u015f \u00e7\u0131kararak, kilo vermeye yard\u0131mc\u0131 olur. D\u00fczenli olarak yer f\u0131st\u0131\u011f\u0131 yemenin, kilo alma sorununu giderdi\u011fi g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. <\/strong>Yap\u0131lan ara\u015ft\u0131rmalarda hi\u00e7 yer f\u0131st\u0131\u011f\u0131 t\u00fcketmeyen insanlara oranla, haftada en az 2 defa yer f\u0131st\u0131\u011f\u0131 yiyen insanlar\u0131n daha az kilo ald\u0131\u011f\u0131 g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n

    Yer F\u0131st\u0131\u011f\u0131 Nerede Yeti\u015fir?<\/strong><\/u><\/span><\/span><\/p>\n

    \u00c7in, Hindistan, Nijerya ve Senegaldir. ABD\u2019de (Teksas) \u00dclkemizde yerf\u0131st\u0131\u011f\u0131 yeti\u015ftiricili\u011fi Akdeniz B\u00f6lgesi, Bat\u0131 Anadolu, G\u00fcneydo\u011fu Anadolu ve Marmara B\u00f6lgesinin baz\u0131 b\u00f6l\u00fcmlerinde a\u011f\u0131rl\u0131k kazanm\u0131\u015ft\u0131r. Adana, Osmaniye, \u0130\u00e7el, Antalya, Kahramanmara\u015f, Ayd\u0131n ve Mu\u011fla yer f\u0131st\u0131\u011f\u0131 yeti\u015fen yerlerdir.<\/p>\n

    Yer F\u0131st\u0131\u011f\u0131 Besin De\u011feri<\/strong><\/span><\/span><\/p>\n

      \n
    1. Porsiyon Miktar\u0131: 100 g<\/li>\n
    2. Kalori (kcal) 567<\/strong><\/li>\n
    3. Toplam ya\u011f 49 g  <\/li>\n
    4. Kolesterol 0 mg    <\/strong><\/li>\n
    5. Sodyum 18 mg    <\/li>\n
    6. Potasyum 705 mg<\/strong><\/li>\n
    7. Karbonhidrat 16 g<\/li>\n
    8. Diyet Lifi 9 g        <\/strong><\/li>\n
    9. \u015eeker 4 g    <\/li>\n
    10. Protein 26 g<\/strong><\/li>\n
    11. A Vitamini   0 IU   C Vitamini   0 mg<\/li>\n
    12. Kalsiyum     92 mg          Demir 4,6 mg<\/strong><\/li>\n
    13. D Vitamini   0 IU   B6 Vitamini 0,3 mg<\/li>\n
    14. B12 vitamini 0 \u00b5g   Magnezyum 168 mg<\/strong><\/li>\n<\/ol>\n

      Yer F\u0131st\u0131\u011f\u0131n\u0131n Zararlar\u0131 Nelerdir, \u00c7ok F\u0131st\u0131k Yersem Ne Olur? T\u0131klay\u0131n\u0131z <\/span><\/a><\/strong><\/span><\/p>\n

      Ceviz Suyunun Faydalar\u0131 Ne \u0130\u015fe Yarar Zararlar\u0131 Ceviz Suyu Nas\u0131l Yap\u0131l\u0131r? T\u0131klay\u0131n\u0131z<\/a><\/strong><\/span><\/p>\n

      Evde Antep F\u0131st\u0131k Ezmesi Nas\u0131l Yap\u0131l\u0131r? 3 Pratik Resimli Tarif T\u0131klay\u0131n\u0131z<\/span><\/a><\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

      Yer f\u0131st\u0131\u011f\u0131 vitamin, mineral, besin \u00f6\u011feleri ve antioksidanlar bak\u0131m\u0131ndan zengin olmas\u0131 sayesinde sa\u011fl\u0131k i\u00e7in \u00e7ok faydal\u0131 bir kuruyemi\u015ftir. K\u00f6t\u00fc kolestrol seviye Yer f\u0131st\u0131\u011f\u0131 vitamin, mineral, besin \u00f6\u011feleri ve antioksidanlar bak\u0131m\u0131ndan zengin olmas\u0131 sayesinde, sa\u011fl\u0131k i\u00e7in \u00e7ok faydal\u0131 bir kuruyemi\u015ftir. Yer F\u0131st\u0131\u011f\u0131n\u0131n Genel Faydalar\u0131 K\u00f6t\u00fc kolestrol seviyelerini d\u00fc\u015f\u00fcrerek, iyi kolestrol seviyesini y\u00fckseltir. Ayr\u0131ca doyamam\u0131\u015f oleic ya\u011f […]<\/p>\n","protected":false},"author":30,"featured_media":43507,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[34146,34143,34142,34144,34145],"class_list":["post-43508","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-saglikli-kuruyemisler","tag-yer-fistigi-besin-degeri","tag-yer-fistigi-faydalari","tag-yer-fistigi-protein","tag-yer-fistigi-vitaminleri"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/43508"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=43508"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/43508\/revisions"}],"predecessor-version":[{"id":43509,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/43508\/revisions\/43509"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/43507"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=43508"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=43508"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=43508"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}