{"id":5753,"date":"2024-09-03T15:48:07","date_gmt":"2024-09-03T12:48:07","guid":{"rendered":"https:\/\/yalovasondakika.com.tr\/?p=5753"},"modified":"2024-09-03T15:48:07","modified_gmt":"2024-09-03T12:48:07","slug":"avokadonun-8-faydasi","status":"publish","type":"post","link":"https:\/\/yalovasondakika.com.tr\/index.php\/2024\/09\/03\/avokadonun-8-faydasi\/","title":{"rendered":"Avokadonun 8 faydas\u0131"},"content":{"rendered":"

Y\u00fcksek besin k\u0131ymetiyle s\u0131hhate yararlar\u0131 saymakla bitmeyen avokado son y\u0131llarda sa\u011fl\u0131kl\u0131 beslenme planlar\u0131n\u0131n vazge\u00e7ilmez kesimi haline geldi. Avokado t\u00fcketirken dikkat edilmesi gerekenleri payla\u015fan Anadolu Sa\u011fl\u0131k Merkezi Hastanesi Beslenme ve Diyet Uzman\u0131 Derya Eren, \u201cBesleyici ve sa\u011fl\u0131kl\u0131 bir besin olsa da y\u00fcksek kalori ve ya\u011f i\u00e7erdi\u011finden \u00f6t\u00fcr\u00fc avokado t\u00fcketiminde dikkatli olmak gerekir. Sa\u011fl\u0131kl\u0131 bir birey i\u00e7in g\u00fcnde yar\u0131m avokado t\u00fcketmek \u00fclk\u00fcd\u00fcr. Bu \u00f6l\u00e7\u00fc, sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 alman\u0131z ve avokadonun yararlar\u0131ndan yararlanman\u0131z i\u00e7in yeterlidir\u201d dedi.\u00a0<\/strong><\/p>\n

Avokado t\u00fcketiminin ki\u015fisel gereksinimlere ve hayat \u015fekline ba\u011fl\u0131 olarak de\u011fi\u015febildi\u011fini s\u00f6yleyen Anadolu Sa\u011fl\u0131k Merkezi Hastanesi Beslenme ve Diyet Uzman\u0131\u00a0Derya Eren, \u201cKilo vermeye \u00e7al\u0131\u015fan biriyseniz, avokadoyu daha k\u00fc\u00e7\u00fck porsiyonlarda t\u00fcketebilirsiniz. Y\u00fcksek ya\u011f i\u00e7eri\u011fi nedeniyle kalori al\u0131m\u0131n\u0131 art\u0131rabilir, bu y\u00fczden porsiyon denetimine dikkat etmek \u00f6nemli\u201d dedi.<\/p>\n

Aktif bir \u00f6m\u00fcr bi\u00e7imi olanlar\u0131n da avokadonun sa\u011flad\u0131\u011f\u0131 sa\u011fl\u0131kl\u0131 ya\u011flar ve g\u00fc\u00e7ten daha fazla yararlanabildi\u011fini payla\u015fan Derya Eren, \u201cKeto \u00fczere d\u00fc\u015f\u00fck karbonhidratl\u0131 diyetlerde de avokado daha s\u0131k t\u00fcketilebilir, zira sa\u011fl\u0131kl\u0131 ya\u011flar a\u00e7\u0131s\u0131ndan varl\u0131kl\u0131 oldu\u011fu i\u00e7in karbonhidrat i\u00e7eri\u011fi d\u00fc\u015f\u00fckt\u00fcr\u201d diye konu\u015ftu.<\/p>\n

Avokado, domates ve havu\u00e7la birlikte t\u00fcketilmeli<\/strong><\/p>\n

Haftada 3-4 sefer yar\u0131m avokadonun y\u00fckl\u00fc olarak kahvalt\u0131da yahut \u00f6\u011flen ve ak\u015fam \u00f6\u011f\u00fcnlerinde salata ile t\u00fcketilebilece\u011fini vurgulayan Beslenme ve Diyet Uzman\u0131 Derya Eren, \u201cAvokado, domates ve havu\u00e7 ile t\u00fcketildi\u011finde ya\u011fda \u00e7\u00f6z\u00fcnen A, D, E, K vitaminlerinin emilimini art\u0131r\u0131yor. Emsal halde \u0131spanak, roka ve marul \u00fczere ye\u015fil yaprakl\u0131 sebzelerle birlikte t\u00fcketildi\u011finde ise bu sebzelerde bulunan K vitamini ve antioksidanlar\u0131n emiliminin artmas\u0131na takviye oluyor\u201d dedi.\u00a0<\/p>\n

Bu say\u0131lanlara ek olarak avokadonun; kinoa, esmer pirin\u00e7 ve yulaf \u00fczere tam tah\u0131llarla birlikte t\u00fcketildi\u011finde bu besinlerden al\u0131nan lif \u00f6l\u00e7\u00fcs\u00fcn\u00fc da art\u0131rarak sindirimi destekledi\u011fini payla\u015fan Derya Eren, \u201cAvokado; yumurta, tavuk ve bal\u0131k \u00fczere protein kaynaklar\u0131yla birlikte t\u00fcketildi\u011finde i\u00e7erdi\u011fi sa\u011fl\u0131kl\u0131 ya\u011flar bu proteinlerin daha uzun m\u00fcddet tok tutmas\u0131na yard\u0131mc\u0131 olur\u201d hat\u0131rlatmas\u0131nda bulundu.<\/p>\n

Y\u00fcksek \u015fekerli besinlerin yan\u0131nda avokado olmamal\u0131<\/strong><\/p>\n

\u00c7ok y\u00fcksek \u015feker i\u00e7eren besinlerin avokado ile birlikte t\u00fcketilmesinin, avokadonun sa\u011fl\u0131kl\u0131 ya\u011flar\u0131n\u0131n metabolizmay\u0131 destekleme tesirini azaltabildi\u011fini hat\u0131rlatan Beslenme ve Diyet Uzman\u0131\u00a0Derya Eren, \u201cAvokado, ekseriyetle sa\u011fl\u0131kl\u0131 ve do\u011fal besinlerle birlikte t\u00fcketildi\u011finde \u00e7ok yararl\u0131d\u0131r. \u015eekerli besinlerin yan\u0131 s\u0131ra i\u015flenmi\u015f besinlerle birlikte t\u00fcketildi\u011finde, avokadonun sundu\u011fu s\u0131hhat faydalar\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azalabilir. Ayr\u0131yeten i\u015flenmi\u015f et \u00fczere y\u00fcksek \u00f6l\u00e7\u00fcde doymu\u015f ya\u011f i\u00e7eren besinlerle birlikte de t\u00fcketmemek gerekir\u201d diye konu\u015ftu.<\/p>\n

\u00a0<\/p>\n

Beslenme ve Diyet Uzman\u0131\u00a0Derya Eren, avokadonun 8 yarar\u0131n\u0131 \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n

Tehlikeli kolesterol d\u00fczeyini d\u00fc\u015f\u00fcr\u00fcr<\/strong><\/p>\n

Avokado, tekli doymam\u0131\u015f ya\u011f asitleri a\u00e7\u0131s\u0131ndan zengindir. Bu ya\u011flar, kalp s\u0131hhatini korur ve berbat kolesterol d\u00fczeylerini d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilir.<\/p>\n

Kan bas\u0131nc\u0131n\u0131 dengelemeye yard\u0131mc\u0131 olur<\/strong><\/p>\n

Avokado; potasyum, K vitamini, E vitamini, C vitamini ve B vitamini \u00fczere bir\u00e7ok vitamin ve mineral i\u00e7erir. Bilhassa potasyum, kan bas\u0131nc\u0131n\u0131 d\u00fczenlemeye yard\u0131mc\u0131 olur.<\/p>\n

Diyetlerin vazge\u00e7ilmezidir<\/strong><\/p>\n

Avokado, sindirim s\u0131hhatini destekleyen ve tokluk hissi sa\u011flayan diyet lifi a\u00e7\u0131s\u0131ndan zengindir. Bu da kilo denetimine yard\u0131mc\u0131 olabilir.<\/p>\n

G\u00f6z s\u0131hhatini destekler<\/strong><\/p>\n

Avokado, g\u00f6z s\u0131hhati i\u00e7in k\u0131ymetli olan lutein ve zeaksantin \u00fczere antioksidanlar i\u00e7erir. Bu unsurlar, ya\u015fa ba\u011fl\u0131 makula dejenerasyonu ve katarakt riskini azaltabilir.<\/p>\n

Kalp dostudur<\/strong><\/p>\n

Avokadodaki sa\u011fl\u0131kl\u0131 ya\u011flar ve potasyum, kalp s\u0131hhatini muhafazaya yard\u0131mc\u0131 olur. Ayr\u0131yeten avokadonun tertipli t\u00fcketimi kan bas\u0131nc\u0131n\u0131 ve kolesterol d\u00fczeylerini dengeleyebilir.<\/p>\n

Cildin yenilenmesini kolayla\u015ft\u0131r\u0131r<\/strong><\/p>\n

Avokado ya\u011f\u0131 cildi nemlendirir ve sa\u00e7lar\u0131n parlak, g\u00fc\u00e7l\u00fc olmas\u0131na katk\u0131da bulunur. \u0130\u00e7erdi\u011fi E vitamini sayesinde ciltteki h\u00fccre yenilenmesini dayanaklar.<\/p>\n

Kan \u015fekeri d\u00fczeyini d\u00fczenler<\/strong><\/p>\n

Avokado d\u00fc\u015f\u00fck glisemik indekse sahip oldu\u011fundan, kan \u015fekerini ani y\u00fckselmelerden koruyarak istikrarda mebla\u011f.<\/p>\n

\u0130ltihaplar\u0131 yat\u0131\u015ft\u0131r\u0131r<\/strong><\/p>\n

\u0130\u00e7erdi\u011fi antioksidanlar ve sa\u011fl\u0131kl\u0131 ya\u011flar sayesinde, bedende iltihaplanmay\u0131 azaltabilir ve kronik hastal\u0131klar\u0131n \u00f6nlenmesine katk\u0131da bulunabilir.<\/p>\n

\u00a0<\/em><\/p>\n

Avokadolu Tarifler<\/u><\/strong><\/p>\n

Avokado sandvi\u00e7:\u00a0<\/strong><\/p>\n

Malzemeler: 2 dilim bu\u011fday ekme\u011fi<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Yar\u0131m avokado<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a04-5 kol maydanoz + 4-5 kol dereotu<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a01 yemek ka\u015f\u0131\u011f\u0131 labne peynir<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a01 ha\u015flanm\u0131\u015f yumurta<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00c7eyrek limon\u00a0<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a01 \u00e7ay ka\u015f\u0131\u011f\u0131 kekik\u00a0<\/p>\n

Yap\u0131l\u0131\u015f\u0131:<\/strong>\u00a0Bu\u011fday ekme\u011fi hari\u00e7 t\u00fcm gere\u00e7leri k\u00fc\u00e7\u00fck do\u011frad\u0131ktan sonra limon suyu ve kekik ekleyip d\u00fczg\u00fcnce kar\u0131\u015ft\u0131r\u0131n. Olu\u015fan kar\u0131\u015f\u0131m\u0131 bu\u011fday ekme\u011fi ortas\u0131nda t\u00fcketin.\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Avokadolu ye\u015fil humus<\/strong><\/p>\n

Malzemeler:\u00a01 adet avokado<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 2 su barda\u011f\u0131 ha\u015flanm\u0131\u015f nohut<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00a0\u00a01 su barda\u011f\u0131 tahin<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00a0\u00a01 su barda\u011f\u0131 su<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00a0\u00a03-4 k\u0131s\u0131m k\u0131v\u0131rc\u0131k lahana<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00a0\u00a0Yar\u0131m demet maydanoz<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00a0\u00a04-5 di\u015f sar\u0131msak<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00a0\u00a01 tatl\u0131 ka\u015f\u0131\u011f\u0131 kimyon<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00a0\u00a01 limon<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00a0\u00a0Tuz ve karabiber<\/p>\n

Yap\u0131l\u0131\u015f\u0131:<\/strong>\u00a0T\u00fcm materyalleri homojen olana kadar robottan ge\u00e7irin.\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/p>\n

Avokadolu omlet<\/strong><\/p>\n

Malzemeler: Yar\u0131m avokado<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a02-3 kol maydanoz<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a02-3 kol dereotu<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a02 yumurta<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00a0\u00a01 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00a0\u00a02 yemek ka\u015f\u0131\u011f\u0131 badem s\u00fct\u00fc<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00a0\u00a0\u00c7ok az tuz, pul biber, karabiber<\/p>\n

Yap\u0131l\u0131\u015f\u0131:<\/strong>\u00a0Maydanoz ve dereotunu ince do\u011frad\u0131ktan sonra t\u00fcm materyalleri derin bir kapta kar\u0131\u015ft\u0131r\u0131p tavada \u00f6nl\u00fc artl\u0131 pi\u015firin.\u00a0<\/p>\n

\u00a0<\/p>\n

\u00a0<\/strong><\/p>\n

\u00a0<\/strong><\/p>\n

Tavuklu Avokado Salatas\u0131<\/strong><\/p>\n

Malzemeler: 150 gram tavuk<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a03 yemek ka\u015f\u0131\u011f\u0131 ha\u015flanm\u0131\u015f kinoa<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0Yar\u0131m avokado<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a01 havu\u00e7<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a01 orta uzunluk domates<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0Yar\u0131m demet roka<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a02-3 k\u0131s\u0131m taze so\u011fan<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0Yar\u0131m limon\u00a0<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a01 yemek ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131<\/p>\n

\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0\u00a0\u00c7ok az tuz<\/p>\n

Yap\u0131l\u0131\u015f\u0131:<\/strong>\u00a0Derin bir kapta rendelenmi\u015f havu\u00e7 ve do\u011franm\u0131\u015f domates, roka, so\u011fan\u0131 ald\u0131ktan sonra \u00fczerine f\u0131r\u0131nda pi\u015fen ve k\u00fc\u00e7\u00fck kesimler haline getirilen tavuklar\u0131 ve kinoay\u0131 ekleyin. Son olarak ince dilimlenen avokado, zeytinya\u011f\u0131, limon ve tuz ekleyerek kar\u0131\u015ft\u0131r\u0131n\u0131z<\/p>\n

Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"

Y\u00fcksek besin bedeliyle s\u0131hhate yararlar\u0131 saymakla bitmeyen avokado son y\u0131llarda sa\u011fl\u0131kl\u0131 beslenme planlar\u0131n\u0131n vazge\u00e7ilmez mod\u00fcl\u00fc haline geldi.<\/p>\n","protected":false},"author":1,"featured_media":5754,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[2374,2376,169,2375,648],"class_list":["post-5753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-avokado","tag-derya-eren","tag-saglik","tag-saglikli-yaglar","tag-yag"],"_links":{"self":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5753"}],"collection":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=5753"}],"version-history":[{"count":1,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5753\/revisions"}],"predecessor-version":[{"id":5755,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5753\/revisions\/5755"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/media\/5754"}],"wp:attachment":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=5753"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=5753"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=5753"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}