{"id":42393,"date":"2026-04-25T18:31:41","date_gmt":"2026-04-25T16:31:41","guid":{"rendered":"https:\/\/prizrenpost.com\/tr\/bu-yiyecek-dogal-olarak-kolesterolu-azaltir\/"},"modified":"2026-04-25T18:31:42","modified_gmt":"2026-04-25T16:31:42","slug":"bu-yiyecek-dogal-olarak-kolesterolu-azaltir","status":"publish","type":"post","link":"https:\/\/prizrenpost.com\/tr\/bu-yiyecek-dogal-olarak-kolesterolu-azaltir\/","title":{"rendered":"Bu yiyecek do\u011fal olarak kolesterol\u00fc azalt\u0131r"},"content":{"rendered":"

<\/p>\n

Kolesterol seviyelerini d\u00fc\u015f\u00fcrmek isteyen insanlar muhtemelen diyetlerinde lif al\u0131m\u0131n\u0131 art\u0131rman\u0131n \u00f6nemi hakk\u0131ndaki tavsiyeyi duymu\u015flard\u0131r. Ancak bir uzman, kahvalt\u0131da iyi miktarda lif sa\u011flayabilecek, genellikle g\u00f6zden ka\u00e7\u0131r\u0131lan bir tah\u0131l\u0131n alt\u0131n\u0131 \u00e7izdi: arpa.<\/p>\n

Gousto’nun ba\u015f beslenme uzman\u0131 Sarah Fancourt, insanlar\u0131n kahvalt\u0131lar\u0131na neden arpay\u0131 dahil etmesi gerekti\u011fini a\u00e7\u0131klad\u0131. “Arpa, LDL kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilecek ve kalp sa\u011fl\u0131\u011f\u0131na katk\u0131da bulunabilecek bir lif olan m\u00fckemmel bir beta-glukan kayna\u011f\u0131d\u0131r. Do\u011fal olarak y\u00fcksek miktarda lif i\u00e7erir, bu da sindirime yard\u0131mc\u0131 olur ve kendinizi daha uzun s\u00fcre tok hissetmenizi sa\u011flar” dedi.<\/p>\n

Arpa genellikle \u00e7orba ve g\u00fcve\u00e7le e\u015fle\u015ftirilse de yulaf ezmesine benzer \u015fekilde kahvalt\u0131da da harika \u00e7al\u0131\u015f\u0131r. Gousto’nun ba\u015f tarif yazar\u0131 Sophie Nahmad \u015funu ekliyor: “Haddelenmi\u015f arpa, do\u011fal olarak kremsi bir dokuya ve hafif f\u0131nd\u0131ks\u0131 bir tada sahiptir.”<\/p>\n

Nahmad, “Yap\u0131lmas\u0131 \u00e7ok kolay ve meyve, yo\u011furt ve kuruyemi\u015f gibi malzemelerle kahvalt\u0131da ger\u00e7ekten i\u015fe yar\u0131yor” dedi.<\/p>\n

Arpa, kahvalt\u0131l\u0131k gevrek veya yulaf lapas\u0131 olarak kullan\u0131labilir. Normal gece yulaf\u0131 tariflerine kolayca dahil edilebilir, ancak bunun gl\u00fcten intolerans\u0131 olan ki\u015filer i\u00e7in uygun olmad\u0131\u011f\u0131n\u0131 unutmamak \u00f6nemlidir.<\/p>\n

Fancourt arpan\u0131n nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 a\u00e7\u0131kl\u0131yor. “Arpa, yulafta bulunan ayn\u0131 kolesterol d\u00fc\u015f\u00fcr\u00fcc\u00fc \u00e7\u00f6z\u00fcn\u00fcr lif olan beta glukan\u0131n en zengin do\u011fal kaynaklar\u0131ndan biridir. Bu t\u00fcr lif, ba\u011f\u0131rsakta, kanda emilen kolesterol miktar\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olan jel benzeri bir madde olu\u015fturur” dedi.<\/p>\n

“D\u00fczenli olarak diyetinize dahil ederseniz b\u00fcy\u00fck bir fark yaratabilecek basit bir g\u0131dad\u0131r” diye tamamlad\u0131.<\/p>\n

Beta glukan, sindirimi yava\u015flatan ve v\u00fccudunuza d\u00fczg\u00fcn bir \u015fekilde yard\u0131mc\u0131 olan bir lif t\u00fcr\u00fcd\u00fcr. Yedi\u011finiz besinleri i\u015fleyin. Bu, emilimin miktar\u0131n\u0131 ve h\u0131z\u0131n\u0131 yava\u015flatarak kan \u015fekerinin dengelenmesine ve kolesterol\u00fcn d\u00fc\u015f\u00fcr\u00fclmesine yard\u0131mc\u0131 olabilir. \u00c7o\u011fu doktor ve beslenme uzman\u0131 g\u00fcnde yakla\u015f\u0131k \u00fc\u00e7 gram beta glukan t\u00fcketilmesini \u00f6nermektedir. Arpan\u0131n yan\u0131 s\u0131ra yulaf, mantar ve baz\u0131 deniz yosunu t\u00fcrlerinde de bulunur.<\/p>\n

Sarah Fancourt, kolesterol seviyesini d\u00fc\u015f\u00fcrmeye \u00e7al\u0131\u015fan herkese g\u00fcnl\u00fck olarak \u00e7\u00f6z\u00fcn\u00fcr lif t\u00fcketimini \u00f6nerdi. Beslenme uzman\u0131, Index.hr’nin raporuna g\u00f6re Klankosova.tv’nin haberine g\u00f6re, “\u00d6\u011f\u00fcnlere daha fazla \u00e7\u00f6z\u00fcn\u00fcr lif eklemek harika bir ba\u015flang\u0131\u00e7” diye a\u00e7\u0131klad\u0131.<\/p>\n

“Daha fazla lif yerseniz, ayn\u0131 zamanda daha fazla su da i\u00e7melisiniz. Arpa, yulaf, fasulye, mercimek, f\u0131nd\u0131k ve tohumlar gibi yiyecekler sa\u011fl\u0131kl\u0131 kolesterol seviyelerini korumaya yard\u0131mc\u0131 olabilir” diyor.<\/p>\n

“Bu yiyecekleri bol miktarda meyve, sebze ve zeytinya\u011f\u0131 veya avokado gibi sa\u011fl\u0131kl\u0131 ya\u011flarla birle\u015ftirmek de faydal\u0131 olabilir. Fancourt s\u00f6zlerini \u015f\u00f6yle tamamlad\u0131: “Genel kalp sa\u011fl\u0131\u011f\u0131na katk\u0131da bulunuyoruz.”<\/p>\n

Tecr\u00fcbeyi geli\u015ftirmek ve reklamlar\u0131 (Google AdSense) g\u00f6r\u00fcnt\u00fclemek i\u00e7in \u00e7erezleri kullan\u0131yoruz.
\n “Kabul Et” se\u00e7ene\u011fine t\u0131klayarak \u00e7erezlerin a\u015fa\u011f\u0131daki \u015fartlara g\u00f6re kullan\u0131lmas\u0131n\u0131 kabul etmi\u015f olursunuz.
\n Gizlilik Politikas\u0131
\n ve
\n \u00c7erez Politikas\u0131.
\n “Reddet”i t\u0131klayarak gerekli olmayan \u00e7erezleri reddedebilirsiniz.<\/p>\n

\n

Kaynak: prizrenpost<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Kolesterol seviyelerini d\u00fc\u015f\u00fcrmek isteyen insanlar muhtemelen diyetlerinde lif al\u0131m\u0131n\u0131 art\u0131rman\u0131n \u00f6nemi hakk\u0131ndaki tavsiyeyi duymu\u015flard\u0131r. Ancak bir uzman, kahvalt\u0131da iyi miktarda lif sa\u011flayabilecek, genellikle g\u00f6zden ka\u00e7\u0131r\u0131lan bir tah\u0131l\u0131n alt\u0131n\u0131 \u00e7izdi: arpa. Gousto’nun ba\u015f beslenme uzman\u0131 Sarah Fancourt, insanlar\u0131n kahvalt\u0131lar\u0131na neden arpay\u0131 dahil etmesi gerekti\u011fini a\u00e7\u0131klad\u0131. “Arpa, LDL kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilecek ve kalp sa\u011fl\u0131\u011f\u0131na katk\u0131da bulunabilecek […]<\/p>\n","protected":false},"author":1,"featured_media":42394,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-42393","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"views":8,"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/42393","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/comments?post=42393"}],"version-history":[{"count":1,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/42393\/revisions"}],"predecessor-version":[{"id":42395,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/42393\/revisions\/42395"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/media\/42394"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/media?parent=42393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/categories?post=42393"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/tags?post=42393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}