Lifler \u00f6zellikle de, menopozdaysan\u0131z, kalbe iyi gelir. Ostrojen d\u00fczeyi d\u00fc\u015f\u00fcnce kalp hastal\u0131klar\u0131 riski artar. Kalp hastal\u0131klar\u0131yla ba\u015fa \u00e7\u0131kman\u0131n yollar\u0131ndan biri de bol bol lifli g\u0131dalarla beslenmektir. Ulusal Kanser Enstit\u00fcs\u00fc g\u00fcnl\u00fck al\u0131nmas\u0131 gereken asgari lif tutar\u0131n\u0131 30 gram olarak tavsiye ediyor. Baz\u0131 uzmanlar da 40 gram \u00f6neriyorlar. Bu da ortalama bir kad\u0131n\u0131n yedi\u011fi miktar\u0131n iki kat\u0131ndan fazlad\u0131r. Birka\u00e7 G\u00fcn boyunca yedi\u011finiz g\u00fcnl\u00fck lif miktar\u0131n\u0131 takip edip, olmas\u0131 gereken miktara ne kadar yakla\u015ft\u0131\u011f\u0131n\u0131z\u0131 saptaman\u0131z gerekir.\u0130\u015finizi kolayla\u015ft\u0131rmak i\u00e7in bir de Lif Miktar\u0131 G\u00f6stergesi ekledim. \u00c7\u00f6z\u00fclen ve \u00e7\u00f6z\u00fclmeyen olmak \u00fczere iki \u00e7e\u015fit lif vard\u0131r.\u00c7\u00f6z\u00fclen Lifler: \u00c7\u00f6z\u00fclen liflerin bol miktarda t\u00fcketiminin kandaki kolestrol miktar\u0131n\u0131 y\u00fczde on be\u015fe kadar d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc saptanm\u0131\u015ft\u0131r. Kepek ve kepekli \u00fcr\u00fcnler, kurubaklagiller, bezelye, m\u0131s\u0131r, Arpa, baz\u0131 meyve ve sebzelerde \u00f6nemli miktarda \u00e7\u00f6z\u00fclen lif bulunur.\u00c7\u00f6z\u00fclmeyen Lifler: \u00c7\u00f6z\u00fclmeyen lifler do\u011fal laksatif g\u00f6revini g\u00f6r\u00fcr ve kab\u0131zl\u0131\u011f\u0131 \u00f6nler. Bunlar\u0131n kolesterol d\u00fczeyini d\u00fc\u015f\u00fcrmede hemen hi\u00e7 etkisi yoktur. \u00c7\u00f6z\u00fclmeyen lif kaynaklar\u0131 \u015funlard\u0131r: \u0130\u015flem g\u00f6rmemi\u015f Bu\u011fday (zar\u0131 \u00e7\u0131kar\u0131lmam\u0131\u015f tah\u0131llar), m\u0131s\u0131r gevre\u011fi, bu\u011fday ekme\u011fi, nohut, kurufasulye,m\u0131s\u0131r, meyveler, (kabuklar\u0131 soyulmadan) ve sebzeler.Diyetinize lifli g\u0131dalar\u0131 eklemenin baz\u0131 kolay yollar\u0131 vard\u0131r. Ancak birden 10 gr’dan 30-40 grama \u00e7\u0131kmamaya dikkat edin. \u0130shal olabilir veya, mide gaz\u0131ndan \u015fikayet edebilirsiniz. Bir de bunlar\u0131 deneyin:-Ispanak, roka gibi koyu renk yaprakl\u0131 sebzelerden salata yap\u0131n.-Hamur i\u015fi yerine kepek Unu veya, m\u0131s\u0131r Unundan yap\u0131lm\u0131\u015f kurabiyeleri tercih edin.-M\u0131s\u0131r gevre\u011fine, muhallebiye, keklere \u00fcz\u00fcm ilave edin.-Yemek aralar\u0131nda f\u0131nd\u0131k, \u00e7ekirdek yiyin.-Kepekli Un veya, do\u011fal bu\u011fday unu kullan\u0131n.-Tatl\u0131 olarak pasta, Hamur i\u015fi, dondurma yerine meyve yiyin. Muz, \u00fcz\u00fcm, elma, armut m\u00fckemmel bir meyve sepeti olu\u015fturur. Orta b\u00fcy\u00fckl\u00fckte bir elmada 3.5 gr, orta boy bir muzda 2.4 gr, orta boy bir portakalda 2.6 gr lif vard\u0131r.-Her g\u00fcn bol bol brokoli, br\u00fcksel lahanas\u0131, \u0131spanak, bezelye, ye\u015fil fasulye, patates yiyin. 125 gr brokolide 2.2 gr lif vard\u0131r.-Sabah kahvalt\u0131s\u0131nda m\u0131s\u0131r gevre\u011fi yiyin.-K\u00f6y ekme\u011fi (kara ekmek) yiyin.-\u00c7orba, yan\u0131nda salata ve bir dilim kepek ekme\u011fini bir \u00f6\u011f\u00fcn olarak kabul edin. K\u0131rm\u0131z\u0131 ve siyah Mercimek, nohut, Lahana ve sebze \u00e7orbalar\u0131 bol liflidir.-Bakliyat\u0131 yemeklerde bol bol kullan\u0131n. Nohutlu pilav, pilav \u00fcst\u00fc kurufasulye, Mercimek k\u00f6ftesi gibi yiyecekleri sofran\u0131zdan eksik etmeyin.<\/p>\n","protected":false},"excerpt":{"rendered":"
Lifler \u00f6zellikle de, menopozdaysan\u0131z, kalbe iyi gelir. Ostrojen d\u00fczeyi d\u00fc\u015f\u00fcnce kalp hastal\u0131klar\u0131 riski artar. Kalp hastal\u0131klar\u0131yla ba\u015fa \u00e7\u0131kman\u0131n yollar\u0131ndan biri de bol bol lifli g\u0131dalarla beslenmektir. Ulusal Kanser Enstit\u00fcs\u00fc g\u00fcnl\u00fck al\u0131nmas\u0131 gereken asgari lif tutar\u0131n\u0131 30 gram olarak tavsiye ediyor. Baz\u0131 uzmanlar da 40 gram \u00f6neriyorlar. Bu da ortalama bir kad\u0131n\u0131n yedi\u011fi miktar\u0131n iki kat\u0131ndan fazlad\u0131r. Birka\u00e7 G\u00fcn boyunca yedi\u011finiz[Devam\u0131n\u0131 Oku…]<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[22524],"tags":[23534,23532,23533],"_links":{"self":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/13352"}],"collection":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/comments?post=13352"}],"version-history":[{"count":0,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/13352\/revisions"}],"wp:attachment":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/media?parent=13352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/categories?post=13352"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/tags?post=13352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}