{"id":37353,"date":"2023-10-03T09:00:09","date_gmt":"2023-10-03T06:00:09","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=37353"},"modified":"2023-09-14T11:30:18","modified_gmt":"2023-09-14T08:30:18","slug":"bitkisel-beslenme-hakkinda-bilmedikleriniz-ve-faydalari","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/bitkisel-beslenme-hakkinda-bilmedikleriniz-ve-faydalari\/","title":{"rendered":"Bitkisel Beslenme Hakk\u0131nda Bilmedikleriniz ve Faydalar\u0131"},"content":{"rendered":"

Bitkisel beslenme, son g\u00fcnlerde giderek \u00e7ok fazla duyulan terimler aras\u0131ndad\u0131r. Bitkisel beslenme kavram\u0131n\u0131n san\u0131ld\u0131\u011f\u0131 \u00fczere yeni olmad\u0131\u011f\u0131n\u0131 belirtmek gerekir. Genel olarak bitkisel beslenme do\u011fas\u0131 gere\u011fi vejetaryendir. Bitkisel bir \u015fekilde diyet yapmak bir etiketten ziyade beslenme yakla\u015f\u0131m\u0131n\u0131 ifade eder ve meyve, sebze, baklagil ve tah\u0131l \u00fcr\u00fcnlerinin bulundu\u011fu g\u0131dalar\u0131n \u00f6n plana \u00e7\u0131kartan bir beslenme \u015feklidir. Bitkisel besinlerin faydalar\u0131 olduk\u00e7a fazlad\u0131r, ayn\u0131 zamanda bitkisel g\u0131dalar d\u00fc\u015f\u00fck kolesterol ve y\u00fcksek oranda lif i\u00e7erir. Bitkisel besinlerin faydalar\u0131n\u0131n \u00e7ok fazla oldu\u011fu herkes taraf\u0131ndan bilinir. Besin de\u011feri y\u00fcksek olan bitkisel g\u0131dalar, kalori miktar\u0131na k\u0131yasla y\u00fcksek oranda besin maddesi i\u00e7erir. Baklagiller, meyve, tam tah\u0131llar ve sebzeler y\u00fcksek oranda vitamin ve mineral kayna\u011f\u0131d\u0131r. Bitkisel besinler genel olarak \u00f6nemli miktarda lif i\u00e7ermekle kalmaz, ayn\u0131 zamanda tokluk hissi yarat\u0131rken sindirim sisteminin do\u011fru bir \u015fekilde \u00e7al\u0131\u015fmas\u0131na destek sa\u011flar.\u00a0<\/span><\/p>\n

Bu besinlerin de\u011feri y\u00fcksek oldu\u011fu i\u00e7in beslenme programlar\u0131nda yeteri kadar yer verilmesi, sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan \u00f6nemli bir yere sahiptir. Protein, karbonhidrat ve ya\u011f v\u00fccudun \u00f6nemli \u00fc\u00e7 ana besinidir. V\u00fccudun i\u015flevlerini yerine getirebilmesi i\u00e7in protein, karbonhidrat ve ya\u011f oran\u0131n\u0131n yeteri kadar al\u0131nmas\u0131 gerekir. Bu besinlerden ziyade ayn\u0131 zamanda vitamin ve mineraller gibi besinleri de ihmal etmemek gerekir. V\u00fccut sa\u011fl\u0131\u011f\u0131 i\u00e7in faydal\u0131 olan bitkisel g\u0131dalar \u00f6nemli bir yere sahiptir. Bitkisel besinlerin yan\u0131nda ayn\u0131 zamanda hayvansal g\u0131dalar \u00e7o\u011funlukla sadece protein, karbonhidrat ve ya\u011f i\u00e7ermez. Tam tah\u0131llar\u0131n i\u00e7erdi\u011fi kalorilerin as\u0131l kayna\u011f\u0131 karbonhidratt\u0131r. Tam tah\u0131llar, protein ve az miktarda ya\u011f i\u00e7erir. Kuruyemi\u015fler protein kayna\u011f\u0131 de\u011fil, y\u00fcksek miktarda ya\u011f i\u00e7erir. Fasulye, nohut ve mercimek gibi \u00f6nemli bitkisel g\u0131dalar tam tah\u0131l grubu aras\u0131nda bulunur. Tah\u0131llar genel olarak protein ve karbonhidrat i\u00e7erir.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

Bitkisel Beslenme Nedir?<\/b><\/h2>\n

Bitkisel beslenme et, s\u00fct \u00fcr\u00fcnleri ve yumurta gibi hayvansal g\u0131dalar\u0131 ortadan kald\u0131r\u0131rken meyve, sebze, tah\u0131l, baklagil kuruyemi\u015f ve tohum gibi bitkisel g\u0131dalara odaklanan bir beslenme y\u00f6ntemidir. Bu gibi beslenme \u015fekli, az oranda hayvansal \u00fcr\u00fcn i\u00e7erir. Pi\u015fmemi\u015f bitkilerin antioksidan de\u011feri, pi\u015fmi\u015f olan bitkisel g\u0131dalara g\u00f6re her zaman daha y\u00fcksektir. Is\u0131 i\u015fleminden ge\u00e7en besinlerin i\u00e7erisinde bulunan antioksidan maddeler, \u0131s\u0131 i\u015flemi g\u00f6rd\u00fckten sonra \u00f6zelliklerini kaybeder. B\u00f6ylece do\u011fru bir \u015fekilde temizlendi\u011fi s\u00fcrece pi\u015fmeyen sebzeleri pi\u015firmeden t\u00fcketmeyi veya do\u011fru \u015fekillerde pi\u015firmeyi tercih etmek her zaman antioksidandan faydalanabilmek i\u00e7in olduk\u00e7a \u00f6nemlidir. Farkl\u0131 antioksidan bile\u015fenlerini v\u00fccuda almak i\u00e7in kullan\u0131lan bitkisel g\u0131dalar\u0131 m\u00fcmk\u00fcn olduk\u00e7a \u00e7e\u015fitlendirmek gerekir. B\u00f6ylelikle v\u00fccutta ar\u0131t\u0131lmas\u0131 gereken karaci\u011fer, kan damarlar\u0131 ve b\u00fct\u00fcn organlara zarar veren toksinleri daha az oranda v\u00fccuda alm\u0131\u015f oluruz. V\u00fccudun ar\u0131nma sistemini bitkisel g\u0131dalarda gizli olan bile\u015fenler ile desteklenmi\u015f oluruz. V\u00fccutta farkl\u0131 i\u015flevleri olan vitamin ve mineraller \u0131s\u0131 i\u015flemi g\u00f6rd\u00fc\u011f\u00fc zaman hasar g\u00f6rm\u00fc\u015f olacakt\u0131r. \u00d6rnek vermek gerekirse bir \u0131spana\u011f\u0131n i\u00e7erdi\u011fi, sinir sisteminde rol alan folik asit pi\u015firildi\u011fi zaman b\u00fcy\u00fck oranda i\u015flevsiz bir hale gelmi\u015f olur.<\/span><\/p>\n

Sebze, sa\u011fl\u0131kl\u0131 ya\u011f ve baharatlardan olu\u015fan \u00e7orba, taze salata, at\u0131\u015ft\u0131rmal\u0131klar ve diyet yemekleri tercih ederek daha iyi beslenmek ve daha do\u011fru bir \u015fekilde diyet uygulamak i\u00e7in kolay ve lezzetli bir yol sunar. Son zamanlarda olduk\u00e7a pop\u00fcler bir hale gelen beslenme \u015fekillerinden bir tanesi de bitkisel beslenmedir. \u00c7ok s\u0131k veganl\u0131kla kar\u0131\u015ft\u0131r\u0131lan bu beslenme tarz\u0131n\u0131n vegan beslenme \u015fekli ile ayr\u0131lan baz\u0131 hususlar\u0131 vard\u0131r. Bitkisel yolla beslenmeyi tercih eden ki\u015filer genel olarak hayvansal g\u0131dalardan uzak durmaya \u00e7al\u0131\u015f\u0131r. G\u00fcn\u00fcm\u00fczde hala bilimsel ara\u015ft\u0131rmalara konu olan bitkisel beslenme, t\u00fcm y\u00f6nleriyle uzmanlar taraf\u0131ndan ara\u015ft\u0131r\u0131l\u0131r. Son zamanlarda pop\u00fclerli\u011fi artan bitkisel beslenme, ilk olarak 1980 y\u0131l\u0131nda Amerika\u2019da do\u011fmu\u015ftur. D\u00fc\u015f\u00fck ya\u011f oran\u0131 ve y\u00fcksek life sahip olan sebzelerin, belirli bir oranda t\u00fcketiminden olu\u015fmaya bitki bazl\u0131 beslenme \u015fekli denir. Toplum aras\u0131nda bir beslenme t\u00fcr\u00fc haline gelen ve genellikle vegan beslenme t\u00fcr\u00fc ile kar\u0131\u015ft\u0131r\u0131lan bitkisel beslenme y\u00f6ntemi, sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan hayvansal \u00fcr\u00fcnlerden ka\u00e7\u0131r\u0131l\u0131yor olmas\u0131d\u0131r. Bitkisel beslenen ki\u015filer genel olarak bitkilerden elde edilen besinleri t\u00fcketmek ister ve et, s\u00fct, yumurta, tereya\u011f\u0131 gibi besinlerden uzak durur. Bitkisel beslenen ki\u015filer sadece meyve ve sebze de\u011fil ayn\u0131 zamanda ceviz, f\u0131nd\u0131k, f\u0131st\u0131k, badem, susam ve kuruyemi\u015f gibi g\u0131dalar\u0131 t\u00fcketir.<\/span><\/p>\n

\"\"<\/p>\n

Bitkisel Beslenmenin Sa\u011fl\u0131\u011fa Olan Faydalar\u0131 Nelerdir?<\/b><\/h2>\n

Bitkisel beslenme, genel olarak ki\u015finin kendini daha sa\u011fl\u0131kl\u0131 hissetmesi i\u00e7in v\u00fccuda olduk\u00e7a faydal\u0131d\u0131r. Vitamin ve mineraller a\u00e7\u0131s\u0131ndan y\u00fcksek oranda zengin bir beslenme \u015fekli kalp hastal\u0131\u011f\u0131, hipertansiyon ve \u015feker hastal\u0131\u011f\u0131 gibi kronik hastal\u0131k riskini y\u00fcksek oranda azalt\u0131r. Bitkisel beslenme genellikle kilo verme a\u00e7\u0131s\u0131ndan iyi bir se\u00e7imdir. Bitkisel a\u00e7\u0131dan g\u0131dalar, hayvansal g\u0131dalara g\u00f6re daha d\u00fc\u015f\u00fck kalorili ve lif bak\u0131m\u0131ndan olduk\u00e7a zengin besinleri sahiptir. Bitkisel g\u0131dalar her zaman daha doyurucudur. A\u015f\u0131r\u0131 g\u0131da t\u00fcketimini azaltmaya destek olur ve kilo kayb\u0131n\u0131 destekler. Bitkisel g\u0131dalar t\u00fcketmek, iyi bir ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan olduk\u00e7a faydal\u0131d\u0131r. Ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonlar\u0131n iyile\u015ftirir ve her ya\u015fa uygun olan hastal\u0131klara sebep olan ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin reaksiyonlar\u0131na azalt\u0131r.\u00a0<\/span><\/p>\n

Sebze, meyve, baklagil ve tah\u0131llar bol lifli g\u0131dalar aras\u0131ndad\u0131r. Bu g\u0131dalar yeteri miktarda t\u00fcketildi\u011fi zaman kab\u0131zl\u0131k, sindirim sistemi, y\u00fcksek kolesterol, \u015feker ve diyabet gibi rahats\u0131zl\u0131klar\u0131 ortadan kald\u0131rmaya yard\u0131mc\u0131 olur. Bol life sahip olan bitkisel g\u0131dalar t\u00fcketmek, a\u015f\u0131r\u0131 yemek yeme iste\u011fini ortadan kald\u0131r\u0131r. Damarlar\u0131 plaklardan uzak tutar ve sindirim sisteminde olu\u015fabilecek sa\u011fl\u0131kl\u0131 olan bakterilerin geli\u015fimine destek olur. Life sahip olan bitkisel g\u0131dalar\u0131 t\u00fcketmek her zaman sindirim sistemini h\u0131zland\u0131r\u0131r. Bitkisel beslenme a\u00e7\u0131s\u0131ndan en sa\u011fl\u0131kl\u0131 bitkiler aras\u0131nda avokado, keten, chia tohumu, orman meyveleri, elma, enginar, erik, kuru \u00fcz\u00fcm, lahana ve tah\u0131llar bulunur. Ara\u015ft\u0131rmalar do\u011frultusunda d\u00fczenli bir \u015fekilde bitkisel beslenen ki\u015filer, daha maliyetsiz ve hastal\u0131k konusunda d\u00fc\u015f\u00fck riskli olduklar\u0131n\u0131 g\u00f6sterir.\u00a0<\/span><\/p>\n

Bitkisel beslenen ki\u015filerin obezite riski azal\u0131r, v\u00fccut kitle endeksi d\u00fc\u015fer ve kalp gibi problemler ortadan kald\u0131r\u0131l\u0131r. D\u00fcnya a\u00e7\u0131s\u0131ndan en sa\u011fl\u0131kl\u0131 ve en yayg\u0131n olarak t\u00fcketilen g\u0131dalar aras\u0131nda taze bitkiler, baharatlar, ananas, mango, kuruyemi\u015f, tropikal meyveler ve sebzeler bulunur. Bitkisel beslenme yaln\u0131zca sa\u011fl\u0131\u011f\u0131n\u0131z a\u00e7\u0131s\u0131ndan de\u011fil, ayn\u0131 zamanda d\u00fcnya a\u00e7\u0131s\u0131ndan da \u00f6nemli bir yere sahiptir. Besin zincirinin en alt k\u0131sm\u0131nda bulunan g\u0131dalar t\u00fcketmek, \u00fcretim a\u00e7\u0131s\u0131ndan k\u00fcresel olarak g\u0131da yetersizli\u011fini ortadan kald\u0131r\u0131r. Ara\u015ft\u0131rmalar do\u011frultusunda bitki bazl\u0131 beslenme obezite oranlar\u0131n\u0131 en az seviyeye indirir.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

Bitkisel Beslenme K\u0131rm\u0131z\u0131 Et ve S\u00fct \u00dcr\u00fcnlerinin Yerini Tutar M\u0131?<\/b><\/h2>\n

Yap\u0131lan ara\u015ft\u0131rmalar do\u011frultusunda genellikle k\u0131rm\u0131z\u0131 et t\u00fcketimi, kardiyovask\u00fcler hastal\u0131klara yakalanma riskini %60 oran\u0131nda art\u0131r\u0131laca\u011f\u0131n\u0131 do\u011frulam\u0131\u015ft\u0131r. Kuruyemi\u015f ve \u00e7ekirdek kar\u0131\u015f\u0131m\u0131 olan g\u0131dalar\u0131 t\u00fcketen ki\u015filerin kardiyovask\u00fcler gibi hastal\u0131klara yakalanma riskinin azalt\u0131ld\u0131\u011f\u0131 do\u011frulanm\u0131\u015ft\u0131r. Hayvansal g\u0131dalar amino asit \u00e7e\u015fitlili\u011fi a\u00e7\u0131s\u0131ndan zengin ve dengeli besin kaynaklar\u0131d\u0131r. Bitkisel proteinler lizin, amino asit, triptofan ve izol\u00f6sin a\u00e7\u0131s\u0131ndan yoksun g\u0131dalard\u0131r. \u0130nsan sa\u011fl\u0131\u011f\u0131 i\u00e7in t\u00fcketilmesi gereken proteinlerin y\u00fcksek miktarda zengin olmas\u0131 gerekir. Bitkisel g\u0131dalar\u0131n i\u00e7inde soya proteini bulunur.\u00a0<\/span><\/p>\n

Hayvansal g\u0131dalar da ise bol miktarda D vitamini, B12 vitamini, demir ve \u00e7inko bulunur. Hayvansal protein i\u00e7eren g\u0131dalar\u0131n hepsinin sa\u011fl\u0131kl\u0131 oldu\u011fu anlam\u0131na gelmez. \u00d6rnek vermek gerekirse salam, sosis ve sucuk gibi i\u015flenmi\u015f olan g\u0131dalar kalp ve damar t\u0131kan\u0131kl\u0131\u011f\u0131 gibi rahats\u0131zl\u0131klara yakalanma riskini her zaman daha fazla art\u0131r\u0131r. Hayvansal g\u0131dalar, protein ve amino asit a\u00e7\u0131s\u0131ndan bitkisel proteinlere g\u00f6re daha zengin ve besleyici g\u0131dalard\u0131r.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Bitkisel beslenme, son g\u00fcnlerde giderek \u00e7ok fazla duyulan terimler aras\u0131ndad\u0131r. Bitkisel beslenme kavram\u0131n\u0131n san\u0131ld\u0131\u011f\u0131 \u00fczere yeni olmad\u0131\u011f\u0131n\u0131 belirtmek gerekir. Genel […]<\/p>\n","protected":false},"author":10,"featured_media":37354,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,68],"tags":[],"class_list":["post-37353","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-form","category-yemek"],"yoast_head":"\nBitkisel Beslenme Hakk\u0131nda Bilmedikleriniz ve Faydalar\u0131<\/title>\n<meta name=\"description\" content=\"Son g\u00fcnlerde trend olan bitkisel beslenme et ve s\u00fct \u00fcr\u00fcnlerinin yerini tutar m\u0131? 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