{"id":83085,"date":"2025-09-28T21:07:28","date_gmt":"2025-09-28T21:07:28","guid":{"rendered":"https:\/\/ikimisli.tr\/?p=83085"},"modified":"2025-09-28T21:07:28","modified_gmt":"2025-09-28T21:07:28","slug":"lifsiz-beslenmenin-riskleri","status":"publish","type":"post","link":"https:\/\/ikimisli.tr\/index.php\/2025\/09\/28\/lifsiz-beslenmenin-riskleri\/","title":{"rendered":"Lifsiz beslenmenin riskleri"},"content":{"rendered":"

Sebze<\/strong>, meyve, baklagil ve tah\u0131l \u00fczere lif istikametinden varl\u0131kl\u0131 besinlerle beslenmenin s\u0131hhatimiz i\u00e7in de\u011feri b\u00fcy\u00fck. Bu nedenle uzmanlar, g\u00fcnl\u00fck beslenmede lif oran\u0131n\u0131n kesinlikle art\u0131r\u0131lmas\u0131 gerekti\u011fini vurguluyor.<\/p>\n

\u0130\u00e7 Hastal\u0131klar\u0131 Uzman\u0131 Prof. Dr. Osman Erk beden i\u015flevleri i\u00e7in elzem olan lifle ilgili \u015fu bilgileri payla\u015ft\u0131:<\/p>\n

<\/p>\n

Prof. Dr. Osman Erk<\/p>\n

L\u0130F NED\u0130R?<\/span><\/b><\/p>\n

Lif, bitkisel besinlerde bulunan bir besin hususudur. \u0130ki tipi vard\u0131r: suda \u00e7\u00f6z\u00fcnen ve suda \u00e7\u00f6z\u00fcnmeyen. Her birinin farkl\u0131 \u00f6zellikleri vard\u0131r.<\/p>\n

– Suda \u00e7\u00f6z\u00fcnen lifler sindirim s\u0131ras\u0131nda suyu emer. D\u0131\u015fk\u0131 hacmini art\u0131r\u0131r ve LDL kolesterol d\u00fczeylerini d\u00fc\u015f\u00fcrebilir.<\/strong><\/p>\n

– \u00c7\u00f6z\u00fcnebilir lifler meyvelerde (elma, portakal gibi), sebzelerde, baklagillerde (kuru fasulye, nohut, mercimek gibi), arpada, yulafta ve yulaf kepe\u011finde bulunur.<\/strong><\/p>\n

Suda \u00e7\u00f6z\u00fcnmeyen lifler sindirim s\u0131ras\u0131nda de\u011fi\u015fmeden kal\u0131r. Ba\u011f\u0131rsak i\u00e7eri\u011finin ola\u011fan hareketini takviyeler.<\/p>\n

\u00c7\u00f6z\u00fcnmeyen lifler, kabu\u011fu yahut \u00e7ekirde\u011fi yenilebilir meyvelerde, sebzelerde, tam tah\u0131ll\u0131 eserlerde (tam bu\u011fday ekme\u011fi, makarna ve kraker gibi), bulgurda, tah\u0131llarda, kepekte, yulaf ezmesinde, karabu\u011fdayda ve esmer pirin\u00e7te bulunur.<\/p>\n

G\u00fcnde ne kadar t\u00fcketmeliyiz?<\/span><\/b><\/p>\n

G\u0131dalardan toplam lif al\u0131m\u0131, g\u00fcnde ortalama olarak 25-30 gram olmal\u0131d\u0131r. Ara\u015ft\u0131rmalara nazaran g\u00fcn\u00fcm\u00fczde haz\u0131r besinler y\u00fcz\u00fcnden lif al\u0131m\u0131 10 gramlara d\u00fc\u015fm\u00fc\u015ft\u00fcr. Bu da k\u00e2fi de\u011fildir.<\/p>\n

Neden k\u0131ymetlidir?<\/span><\/b><\/p>\n

Y\u00fcksek lifli bir diyet kab\u0131zl\u0131k, kalp-damar hastal\u0131\u011f\u0131, diyabet ve kolon (kal\u0131n ba\u011f\u0131rsak) kanseri dahil olmak \u00fczere \u00e7e\u015fitli rahats\u0131zl\u0131klar\u0131n geli\u015fme riskini azaltt\u0131r.<\/p>\n

Lif, bilhassa sindirim sistemi s\u0131hhati ve kolesterol\u00fcn d\u00fc\u015f\u00fcr\u00fclmesi i\u00e7in de\u011ferlidir.<\/p>\n

FAYDALARI<\/strong><\/p>\n

– LDL (k\u00f6t\u00fc) kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcr.<\/p>\n

– Kalp-damar hastal\u0131\u011f\u0131 riskini azalt\u0131r.<\/strong><\/p>\n

– Kolon kanserinden korur.<\/p>\n

– Kan \u015fekeri d\u00fczeylerinin ani y\u00fckseli\u015flerini \u00f6nler.<\/strong><\/p>\n

– Uzun m\u00fcddet tok tutarak kilo vermeye yard\u0131mc\u0131 olur.<\/p>\n

\u00c7\u00f6z\u00fcnebilir lif kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcp \u015fekeri dengeliyor<\/span><\/b><\/p>\n

\u00c7\u00f6z\u00fcnebilir lifin toplam kan kolesterol d\u00fczeylerini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc ve diyabetli bireylerde kan \u015fekeri d\u00fczeylerini iyile\u015ftirebilece\u011fi g\u00f6sterilmi\u015ftir. Yulaf, baklagil, narenciye, elma, havu\u00e7 \u00fczere besinlerde \u00e7\u00f6z\u00fcnebilir lif oran\u0131 y\u00fcksektir.<\/p>\n

L\u0130F T\u00dcKET\u0130M\u0130<\/b><\/p>\n

AKLINIZDA BULUNSUN<\/span><\/b><\/p>\n

– Et ve s\u00fct eserleri ba\u015fta olmak \u00fczere hayvansal eserlerde lif bulunmaz.<\/p>\n

– Rafine tah\u0131llardan yap\u0131lan yiyeceklerde (beyaz ekmek, pirin\u00e7, makarna) besindeki lifler fabrikasyon s\u00fcre\u00e7leri sonras\u0131 ortadan kalkar.<\/strong><\/p>\n

– Sebzeler dahil liflerin bir\u00e7ok pi\u015firilirken ziyan g\u00f6r\u00fcr. Sebzelerin \u00e7i\u011f olarak t\u00fcketilmesi s\u0131hhat a\u00e7\u0131s\u0131ndan daha faydal\u0131d\u0131r.<\/p>\n

Nas\u0131l beslenmeliyiz?<\/span><\/b><\/p>\n

G\u00fcnl\u00fck bes\u015fenmedeki lif oran\u0131 kesinlikle art\u0131r\u0131lmal\u0131d\u0131r.<\/p>\n

\u00c7a\u011flar \u00f6ncesi be\u015ferler g\u00fcnde yakla\u015f\u0131k 100 gram lif t\u00fcketirken, g\u00fcn\u00fcm\u00fcz diyetindeki ortalama lif \u00f6l\u00e7\u00fcs\u00fc 10 gram kadard\u0131r.<\/p>\n

Lif eksikli\u011fi bedende sistemik inflamasyona (yang\u0131-iltihap) yol a\u00e7ar. Sa\u011fl\u0131kl\u0131 bir diyette g\u00fcnde 30-50 gram lif olmal\u0131d\u0131r.<\/p>\n

Besin istikametinden varl\u0131kl\u0131, kalorisi az, lifi bol yiyecekler \u00f6mr\u00fc uzat\u0131r.<\/p>\n

Lif al\u0131m\u0131 nas\u0131l art\u0131r\u0131labilir?<\/span><\/b><\/p>\n

\u0130\u015fte bunun kolay yollar\u0131\u2026<\/strong><\/p>\n

Sebze ve meyve<\/strong><\/p>\n

Her g\u00fcn en az be\u015f porsiyon meyve ve zerzevat yiyin. Taze meyveler, konserve olanlara nazaran biraz daha fazla lif i\u00e7erir. Tatl\u0131 yerine taze mevsim meyvelerini t\u00fcketin.<\/p>\n

Meyve suyu i\u00e7mek yerine meyvelerin kendisini t\u00fcketin. Meyve sular\u0131nda lif yoktur.<\/p>\n

Kurabiyelerinize, keklerinize, kuru meyveler ekleyin.<\/p>\n

Kurutulmu\u015f meyveler, taze olanlara nazaran daha fazla lif i\u00e7erir. \u00d6rne\u011fin, 1 su barda\u011f\u0131 taze \u00fcz\u00fcm 1 gram lif i\u00e7erirken, 1 su barda\u011f\u0131 kuru \u00fcz\u00fcm 7 gram lif i\u00e7erir. Lakin kuru meyvelerin, taze meyvelerden daha fazla kalori i\u00e7erdi\u011fi de unutulmamal\u0131d\u0131r. Yani \u00f6l\u00e7\u00fcl\u00fc t\u00fcketmekte fayda vard\u0131r.<\/p>\n

Tah\u0131l<\/strong><\/p>\n

Her \u00f6\u011f\u00fcnde en az bir porsiyon tam tah\u0131l t\u00fcketin. \u00d6rne\u011fin beyaz ekmek yerine tam tah\u0131ll\u0131 ekmekleri \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 tercih edin.<\/p>\n

Baklagil<\/strong><\/p>\n

Haftada 2-3 kere baklagil t\u00fcketin. Salatalar\u0131n\u0131z\u0131 baklagil ile zenginle\u015ftirin.<\/p>\n

Kuruyemi\u015f<\/strong><\/p>\n

\u00d6zellikle orta \u00f6\u011f\u00fcnlerde lif i\u00e7eri\u011fi bak\u0131m\u0131ndan varl\u0131kl\u0131 olan badem, Antep f\u0131st\u0131\u011f\u0131, ceviz, kabak ve ay \u00e7ekirde\u011fi \u00fczere kuruyemi\u015fleri tercih edin.<\/p>\n","protected":false},"excerpt":{"rendered":"

Tercihiniz ekseriyetle haz\u0131r besinlerden yanaysa, lif t\u00fcketiminiz azal\u0131r\u2026 Bu da kab\u0131zl\u0131k, kalp-damar hastal\u0131\u011f\u0131, y\u00fcksek kolesterol (LDL) \u00fczere bir\u00e7ok s\u0131hhat s\u0131k\u0131nt\u0131s\u0131yla kar\u015f\u0131 kar\u015f\u0131ya kald\u0131\u011f\u0131n\u0131z manas\u0131na gelir.<\/p>\n","protected":false},"author":1,"featured_media":83086,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[29],"tags":[89,1046,515,1065,1068],"class_list":["post-83085","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-gun","tag-kuru","tag-lif","tag-meyve","tag-sebze"],"_links":{"self":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts\/83085","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/comments?post=83085"}],"version-history":[{"count":1,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts\/83085\/revisions"}],"predecessor-version":[{"id":83088,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts\/83085\/revisions\/83088"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/media\/83086"}],"wp:attachment":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/media?parent=83085"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/categories?post=83085"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/tags?post=83085"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}