{"id":4218,"date":"2021-09-28T23:57:08","date_gmt":"2021-09-28T20:57:08","guid":{"rendered":"https:\/\/annelertoplandik.com\/blog\/?p=4218"},"modified":"2021-09-28T23:57:11","modified_gmt":"2021-09-28T20:57:11","slug":"kolesterol-dogal-olarak-nasil-dusurulur","status":"publish","type":"post","link":"https:\/\/annelertoplandik.com\/blog\/kolesterol-dogal-olarak-nasil-dusurulur\/","title":{"rendered":"Kolesterol Do\u011fal Olarak Nas\u0131l D\u00fc\u015f\u00fcr\u00fcl\u00fcr?"},"content":{"rendered":"\n
Kalp-sa\u011fl\u0131kl\u0131 bir diyetin ard\u0131ndan kan kolesterol\u00fcn\u00fcz\u00fc ve kalp sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirebilece\u011fine dair bir\u00e7ok kan\u0131t vard\u0131r. Kolesterol\u00fcn\u00fcz\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olmak i\u00e7in hangi yiyeceklerin en iyi oldu\u011funu \u00f6\u011frenelim.<\/p>\n\n\n\n
Kolesterol nedir?<\/strong><\/h2>\n\n\n\n
Kolesterol, v\u00fccudunuz taraf\u0131ndan do\u011fal olarak \u00fcretilen kan\u0131n\u0131zdaki bir ya\u011f t\u00fcr\u00fcd\u00fcr. Yumurta, sakatat (b\u00f6brek ve karaci\u011fer gibi) ve kabuklu deniz \u00fcr\u00fcnleri gibi baz\u0131 g\u0131dalarda da bulunur. V\u00fccudunuzun d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in biraz kolesterole ihtiyac\u0131 vard\u0131r.<\/p>\n\n\n\n
Kanda y\u00fcksek kolesterol seviyelerine sahip oldu\u011funuzda (hiperlipidemi olarak da adland\u0131r\u0131l\u0131r), ateroskleroz s\u00fcrecini h\u0131zland\u0131r\u0131r. Bu da arter duvarlar\u0131n\u0131zda plak olu\u015fturur ve damarlar\u0131 daralt\u0131r. Bu durum kan\u0131n i\u00e7lerinden akmas\u0131n\u0131 zorla\u015ft\u0131r\u0131r ve zamanla kalp krizi veya felce neden olabilir.<\/p>\n\n\n\n
Kolesterol t\u00fcrleri<\/strong><\/h2>\n\n\n\n
Y\u00fcksek kolesterol herhangi bir belirti g\u00f6stermez. Olup olmad\u0131\u011f\u0131n\u0131 \u00f6\u011frenmek i\u00e7in bir kan testine ihtiyac\u0131n\u0131z vard\u0131r. Kan testi size kan\u0131n\u0131zdaki ‘iyi’ ve ‘k\u00f6t\u00fc’ kolesterol d\u00fczeylerini g\u00f6sterecektir.<\/p>\n\n\n\n
Kolesterol v\u00fccutta farkl\u0131 “ta\u015f\u0131y\u0131c\u0131lar” (lipoproteinler olarak da adland\u0131r\u0131l\u0131r) taraf\u0131ndan ta\u015f\u0131n\u0131r. En yayg\u0131n ikisi \u015funlard\u0131r:<\/p>\n\n\n\n
Y\u00fcksek yo\u011funluklu lipoprotein (HDL) kolesterol:<\/strong> ‘\u0130yi’ kolesterol. HDL kolesterol iyi huyludur \u00e7\u00fcnk\u00fc kan damarlar\u0131n\u0131zdaki k\u00f6t\u00fc kolesterol\u00fc azalt\u0131r.<\/li><\/ul>\n\n\n\n
Trigliseritler v\u00fccudunuzdaki en yayg\u0131n ya\u011f \u015feklidir ve kanda ya\u011f depolar ve ta\u015f\u0131r. V\u00fccudunuzun ihtiya\u00e7 duymad\u0131\u011f\u0131 yiyeceklerden gelen ekstra enerji trigliseritlere d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcr.<\/p>\n\n\n\n
Y\u00fcksek toplam kan kolesterol\u00fc, kan\u0131n\u0131zdaki t\u00fcm kolesterol ve trigliseritlerin bir \u00f6l\u00e7\u00fcs\u00fcd\u00fcr ve kalp hastal\u0131\u011f\u0131 geli\u015fimi i\u00e7in bir risk fakt\u00f6r\u00fcd\u00fcr.<\/p>\n\n\n\n<\/figure>\n\n\n\n
Baz\u0131 yiyecekleri yemek, kolesterol\u00fcn\u00fcz\u00fc ve genel kalp sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n
Ba\u015flamak i\u00e7in en iyi olan, \u00e7ok \u00e7e\u015fitli bitkisel g\u0131dalar\u0131 yemektir. Bunlar g\u0131dalar \u015funlar\u0131 i\u00e7erir:<\/p>\n\n\n\n
sebzeler<\/li>
meyve<\/li>
baklagiller<\/li>
kepekli tah\u0131llar<\/li>
ceviz<\/li>
kuruyemi\u015fler<\/li><\/ul>\n\n\n\n
Bitkisel g\u0131dalar yemek, \u00e7e\u015fitli besinler, kalp-sa\u011fl\u0131kl\u0131 ya\u011flar ve lif elde etmenize yard\u0131mc\u0131 olacakt\u0131r. Bunlar\u0131n hepsi optimal kalp sa\u011fl\u0131\u011f\u0131n\u0131 destekler.<\/p>\n\n\n\n
Baz\u0131 yiyecekler kolesterol\u00fcn\u00fcz\u00fc d\u00fc\u015f\u00fcrmeye aktif olarak yard\u0131mc\u0131 olabilir ve hepsi farkl\u0131 \u015fekillerde fayda sa\u011flar. Bu yiyecekleri m\u00fcmk\u00fcn oldu\u011funca yemeklerinize dahil etmeye \u00e7al\u0131\u015f\u0131n:<\/p>\n\n\n\n
1. Yulaf ve arpa<\/strong><\/p>\n\n\n\n
Tam tah\u0131ll\u0131 yiyecekler yemek, kalp hastal\u0131\u011f\u0131 riskinizi azalt\u0131r. Yulaf ve arpa, ‘beta glukan’ ad\u0131 verilen \u00e7\u00f6z\u00fcn\u00fcr lif t\u00fcr\u00fcnde y\u00fcksek olduklar\u0131 i\u00e7in ekstra \u00f6zeldir. Beta glukan kan\u0131n\u0131zdaki ‘k\u00f6t\u00fc’ LDL kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olur.<\/p>\n\n\n\n
2. Sebzeler ve meyveler<\/strong><\/p>\n\n\n\n
Her g\u00fcn \u00e7e\u015fitli rengarenk sebze ve meyveler yemek, kalp hastal\u0131klar\u0131, fel\u00e7 ve baz\u0131 kanser t\u00fcrlerine kar\u015f\u0131 korunman\u0131za yard\u0131mc\u0131 olabilir. Bir\u00e7ok sebze ve meyve, kolesterol emilimini azaltmaya ve kan\u0131n\u0131zdaki ‘k\u00f6t\u00fc’ LDL kolesterol\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olan \u00e7\u00f6z\u00fcn\u00fcr lif bak\u0131m\u0131ndan y\u00fcksektir.<\/p>\n\n\n\n
3. Sa\u011fl\u0131kl\u0131 ya\u011f a\u00e7\u0131s\u0131ndan zengin besinler<\/strong><\/p>\n\n\n\n
Kalp sa\u011fl\u0131\u011f\u0131na iyi gelen tekli ve \u00e7oklu doymam\u0131\u015f ya\u011flar i\u00e7eren bol miktarda yemek yemek, kan\u0131n\u0131zdaki ‘iyi’ HDL kolesterol d\u00fczeylerini art\u0131r\u0131r. <\/p>\n\n\n\n
Bu besinler kalp dostu ya\u011flar i\u00e7erir.<\/p>\n\n\n\n
Avokado<\/li>
Uskumru, sardalye ve somon gibi ya\u011fl\u0131 bal\u0131klar <\/li>
F\u0131nd\u0131k<\/li>
Zeytin<\/li>
Bitkisel ya\u011flar<\/li><\/ul>\n\n\n\n
Doymu\u015f ya\u011f oran\u0131 y\u00fcksek yiyecekler (tereya\u011f\u0131, krema, et ya\u011flar\u0131) yerine bu yiyecekleri yemek kolesterol\u00fcn\u00fcz\u00fc iyile\u015ftirir. Kalp hastal\u0131\u011f\u0131 riskinizi de azaltacakt\u0131r.<\/p>\n\n\n\n
4. Baklagiller ve fasulye<\/strong><\/p>\n\n\n\n
Nohut ve mercimek gibi baklagiller harika bir \u00e7\u00f6z\u00fcn\u00fcr lif ve bitki bazl\u0131 protein kayna\u011f\u0131d\u0131r. Et (hayvansal protein) yerine baklagiller ve fasulye yemek, ‘k\u00f6t\u00fc’ LDL kolesterol\u00fcn\u00fcz\u00fc d\u00fc\u015f\u00fcrmenize yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n
5. F\u0131nd\u0131k<\/strong><\/p>\n\n\n\n
Kuruyemi\u015fler, kolesterol\u00fcn\u00fcz\u00fc kontrol alt\u0131nda tutman\u0131za yard\u0131mc\u0131 olabilecek kalp-sa\u011fl\u0131kl\u0131 ya\u011f ve lif i\u00e7erir. D\u00fczenli olarak kuruyemi\u015f yemek, daha d\u00fc\u015f\u00fck ‘k\u00f6t\u00fc’ LDL kolesterol ve trigliserit seviyelerini sa\u011flar.<\/p>\n\n\n\n
6. Soya \u00fcr\u00fcnleri<\/strong><\/p>\n\n\n\n
Soya \u00fcr\u00fcnleri aras\u0131nda tofu, soya s\u00fct\u00fc, soya fasulyesi ve edamame fasulyesi bulunur. Baz\u0131 kan\u0131tlar, d\u00fczenli olarak soya \u00fcr\u00fcnleri yemenin ‘k\u00f6t\u00fc’ LDL kolesterol\u00fc ve trigliseritleri hafif\u00e7e azaltmaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n\n\n\n
7. Bitki sterolleri<\/strong><\/p>\n\n\n\n
Meyvelerde, sebzelerde, kabuklu yemi\u015flerde ve tah\u0131llarda d\u00fc\u015f\u00fck seviyelerde bitki sterolleri bulunur. Bununla birlikte, baz\u0131 g\u0131dalar (margarin gibi) eklenmi\u015f bitki sterollerine sahiptir. Dengeli bir diyetin par\u00e7as\u0131 olarak bitki sterolleri i\u00e7eren yiyecekler yemek ‘k\u00f6t\u00fc’ LDL kolesterol\u00fc azaltabilir. <\/p>\n","protected":false},"excerpt":{"rendered":"
Kalp-sa\u011fl\u0131kl\u0131 bir diyetin ard\u0131ndan kan kolesterol\u00fcn\u00fcz\u00fc ve kalp sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirebilece\u011fine dair bir\u00e7ok kan\u0131t vard\u0131r. Kolesterol\u00fcn\u00fcz\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olmak i\u00e7in hangi yiyeceklerin en iyi oldu\u011funu \u00f6\u011frenelim. Kolesterol nedir? Kolesterol, v\u00fccudunuz taraf\u0131ndan do\u011fal olarak \u00fcretilen kan\u0131n\u0131zdaki bir ya\u011f t\u00fcr\u00fcd\u00fcr. Yumurta, sakatat (b\u00f6brek ve karaci\u011fer gibi) ve kabuklu deniz \u00fcr\u00fcnleri gibi baz\u0131 g\u0131dalarda da bulunur. V\u00fccudunuzun d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in biraz kolesterole […]<\/p>\n","protected":false},"author":1,"featured_media":4221,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[824],"tags":[],"yoast_head":"\n
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Kolesterol\u00fcn\u00fcz\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olmak i\u00e7in hangi yiyeceklerin en iyi oldu\u011funu \u00f6\u011frenelim. Kolesterol nedir? Kolesterol, v\u00fccudunuz taraf\u0131ndan do\u011fal olarak \u00fcretilen kan\u0131n\u0131zdaki bir ya\u011f t\u00fcr\u00fcd\u00fcr. Yumurta, sakatat (b\u00f6brek ve karaci\u011fer gibi) ve kabuklu deniz \u00fcr\u00fcnleri gibi baz\u0131 g\u0131dalarda da bulunur. V\u00fccudunuzun d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in biraz kolesterole […]","og_url":"https:\/\/annelertoplandik.com\/blog\/kolesterol-dogal-olarak-nasil-dusurulur\/","og_site_name":"Anneler Topland\u0131k","article_published_time":"2021-09-28T20:57:08+00:00","article_modified_time":"2021-09-28T20:57:11+00:00","og_image":[{"width":737,"height":370,"url":"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/09\/kolestrol.jpeg","type":"image\/jpeg"}],"author":"Admin","twitter_card":"summary_large_image","twitter_misc":{"Yazan:":"Admin","Tahmini okuma s\u00fcresi":"4 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/annelertoplandik.com\/blog\/kolesterol-dogal-olarak-nasil-dusurulur\/#article","isPartOf":{"@id":"https:\/\/annelertoplandik.com\/blog\/kolesterol-dogal-olarak-nasil-dusurulur\/"},"author":{"name":"Admin","@id":"https:\/\/annelertoplandik.com\/blog\/#\/schema\/person\/1fe572fbbce7ca9b1429e03f3fc0d0a8"},"headline":"Kolesterol Do\u011fal Olarak Nas\u0131l D\u00fc\u015f\u00fcr\u00fcl\u00fcr?","datePublished":"2021-09-28T20:57:08+00:00","dateModified":"2021-09-28T20:57:11+00:00","mainEntityOfPage":{"@id":"https:\/\/annelertoplandik.com\/blog\/kolesterol-dogal-olarak-nasil-dusurulur\/"},"wordCount":869,"commentCount":0,"publisher":{"@id":"https:\/\/annelertoplandik.com\/blog\/#\/schema\/person\/1fe572fbbce7ca9b1429e03f3fc0d0a8"},"image":{"@id":"https:\/\/annelertoplandik.com\/blog\/kolesterol-dogal-olarak-nasil-dusurulur\/#primaryimage"},"thumbnailUrl":"https:\/\/annelertoplandik.com\/blog\/wp-content\/uploads\/2021\/09\/kolestrol.jpeg","articleSection":["Genel Sa\u011fl\u0131k"],"inLanguage":"tr","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/annelertoplandik.com\/blog\/kolesterol-dogal-olarak-nasil-dusurulur\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/annelertoplandik.com\/blog\/kolesterol-dogal-olarak-nasil-dusurulur\/","url":"https:\/\/annelertoplandik.com\/blog\/kolesterol-dogal-olarak-nasil-dusurulur\/","name":"Kolesterol Do\u011fal Olarak Nas\u0131l D\u00fc\u015f\u00fcr\u00fcl\u00fcr? 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