{"id":346,"date":"2020-04-09T17:27:14","date_gmt":"2020-04-09T21:27:14","guid":{"rendered":"https:\/\/www.digitalnutrients.com\/?p=346"},"modified":"2025-10-19T11:44:03","modified_gmt":"2025-10-19T15:44:03","slug":"insoluble-fiber-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.digitalnutrients.com\/tr\/insoluble-fiber-for-weight-loss\/","title":{"rendered":"Zay\u0131flama \u0130\u00e7in \u00c7\u00f6z\u00fcnmeyen Lif"},"content":{"rendered":"
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Lif nedir?<\/em><\/h1>

Lif, bitkisel g\u0131dalar t\u00fcketildi\u011finde v\u00fccut taraf\u0131ndan sindirilmeyen veya emilmeyen kompleks bir karbonhidratt\u0131r. Meyvelerde, sebzelerde ve tam tah\u0131llarda bulunan lif, diyetimize eklenmesi gereken temel bir besin maddesidir! Bitki h\u00fccre duvarlar\u0131n\u0131n sindirime diren\u00e7li yenilebilir k\u0131s\u0131mlar\u0131 olan diyet lifi, diyetimizin son derece faydal\u0131 bir bile\u015fenidir. Bir\u00e7ok hastal\u0131\u011f\u0131 \u00f6nlemeye yard\u0131mc\u0131 olmas\u0131n\u0131n yan\u0131 s\u0131ra, \u00f6\u011f\u00fcnlerde yiyecek al\u0131m\u0131n\u0131 azaltarak kilo vermeye de yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir. Bunun nedeni, lif a\u00e7\u0131s\u0131ndan zengin g\u0131dalar\u0131n sindiriminin daha uzun s\u00fcrmesi ve dolay\u0131s\u0131yla daha fazla tokluk hissi yaratmas\u0131d\u0131r. Ek olarak, daha kademeli emilim, glikozun kan dola\u015f\u0131m\u0131na giri\u015fini yava\u015flatarak, kan \u015fekeri ve ins\u00fclin seviyelerinde ani y\u00fckselmeleri \u00f6nler.<\/p>

\u00c7\u00f6z\u00fcnmeyen lif nedir?<\/em><\/h1>

\u00c7\u00f6z\u00fcnmeyen lif, lifin suda veya gastrointestinal s\u0131v\u0131larda \u00e7\u00f6z\u00fcnmedi\u011fi ve sindirim sisteminden ge\u00e7erken az \u00e7ok de\u011fi\u015fmeden kald\u0131\u011f\u0131 anlam\u0131na gelir. Hi\u00e7 sindirilmedi\u011fi i\u00e7in \u00e7\u00f6z\u00fcnmeyen lif kalori kayna\u011f\u0131 de\u011fildir. Sindirilemeyen bir madde olarak \u00e7\u00f6z\u00fcnmeyen lif, gastrointestinal sistemde kal\u0131r ve d\u0131\u015fk\u0131ya su \u00e7eker, s\u0131v\u0131y\u0131 emer ve daha yumu\u015fak d\u0131\u015fk\u0131 haline gelmeye haz\u0131r olan di\u011fer sindirim yan \u00fcr\u00fcnlerine yap\u0131\u015f\u0131r. Varl\u0131\u011f\u0131, at\u0131klar\u0131n hareketini ve i\u015flenmesini h\u0131zland\u0131rarak gastrointestinal t\u0131kan\u0131kl\u0131\u011f\u0131 ve kab\u0131zl\u0131\u011f\u0131 veya azalm\u0131\u015f ba\u011f\u0131rsak hareketlerini \u00f6nlemeye yard\u0131mc\u0131 olur.<\/p>

\u00c7\u00f6z\u00fcnmeyen lif, kab\u0131zl\u0131\u011f\u0131 ve ba\u011f\u0131rsak t\u0131kan\u0131kl\u0131klar\u0131n\u0131 \u00f6nleyerek divertik\u00fcler hastal\u0131k riskini azalt\u0131r. \u00c7\u00f6z\u00fcnmeyen lif, kolonda k\u00fc\u00e7\u00fck k\u0131vr\u0131mlar ve hemoroid olu\u015fma riskini azaltmaya yard\u0131mc\u0131 olur. Ayr\u0131ca kolorektal kanser riskini de azaltabilir.<\/p>

\u00c7\u00f6z\u00fcnmeyen lifler kilo vermeye nas\u0131l yard\u0131mc\u0131 olur?<\/em><\/h1>

\u00c7\u00f6z\u00fcnmeyen lif, mide ve ba\u011f\u0131rsaklarda fiziksel olarak yer kaplayarak tokluk hissini art\u0131r\u0131r. \u00c7\u00f6z\u00fcnmeyen lif ayr\u0131ca, ba\u011f\u0131rsaklarda optimal bir pH seviyesini koruyarak mikroplar\u0131n kanserojen maddeler \u00fcretmesini \u00f6nleyerek kolon kanserini \u00f6nlemeye yard\u0131mc\u0131 olur. \u00c7\u00f6z\u00fcnmeyen lif v\u00fccutta emilmedi\u011fi i\u00e7in, i\u00e7erdi\u011fi kaloriler de kilo al\u0131m\u0131na neden olacak \u015fekilde emilmez. Bu \u00f6zellikler, insanlar\u0131n kilolar\u0131n\u0131 kontrol alt\u0131nda tutmalar\u0131na, d\u00fczenli ba\u011f\u0131rsak hareketlerini desteklemelerine ve toksik at\u0131klar\u0131 kolon yoluyla h\u0131zla uzakla\u015ft\u0131rarak kab\u0131zl\u0131\u011f\u0131 \u00f6nlemelerine yard\u0131mc\u0131 olabilir.<\/p>

En \u0130yi \u00c7\u00f6z\u00fcnmeyen Lif \u0130\u00e7eren G\u0131dalar:<\/em><\/h1>

Bu\u011fday kepe\u011fi
All Bran kahvalt\u0131l\u0131k gevre\u011fi
\u00c7o\u011fu fasulye
Barbunya fasulyesi
Pinto fasulyesi
Deniz fasulyesi
Mercimek
Shredded Wheat gevre\u011fi
\u00c7o\u011fu tam tah\u0131l. \u00d6rne\u011fin bulgur.
Keten tohumu
Sebze
Bamya
\u015ealgam
Bezelye
F\u0131nd\u0131k<\/p>

\u00c7\u00f6z\u00fcnmeyen lif diyetiyle ilgili ipu\u00e7lar\u0131:<\/em><\/h1>

G\u00fcne kahvalt\u0131da tam tah\u0131ll\u0131 tost, yulaf ezmesi veya lifli bir tah\u0131l gevre\u011fi ile ba\u015flay\u0131n.
Pi\u015firme s\u0131ras\u0131nda unun bir k\u0131sm\u0131n\u0131 veya tamam\u0131n\u0131 tam bu\u011fday unuyla de\u011fi\u015ftirin.
Sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar i\u00e7in yan\u0131n\u0131zda kuruyemi\u015f bulundurun.
Marketten taze karnabahar ve ye\u015fil fasulye al\u0131n. Eve gelir gelmez y\u0131kay\u0131p do\u011fray\u0131n ve at\u0131\u015ft\u0131rmal\u0131k veya yemeklerin yan\u0131nda garnit\u00fcr olarak buharda pi\u015firmek veya \u00e7i\u011f t\u00fcketmek \u00fczere elinizin alt\u0131nda bulundurun.<\/p>

\u00c7\u00f6z\u00fcnmeyen lifleri kilo vermek i\u00e7in nas\u0131l kullan\u0131yorum?<\/em><\/h1>

\u0130\u015f g\u00fcn\u00fcm boyunca, ceviz, badem, f\u0131st\u0131k ve kuru meyvelerden olu\u015fan bir paket kuruyemi\u015f kar\u0131\u015f\u0131m\u0131 at\u0131\u015ft\u0131r\u0131yorum. Ak\u015fam antrenmanlar\u0131mdan sonra ise roka, bebek \u0131spanak, dolmal\u0131k biber, salatal\u0131k ve ac\u0131 biberden olu\u015fan bir salata yiyorum. G\u00fcnl\u00fck sindirimime yard\u0131mc\u0131 olmas\u0131 i\u00e7in g\u00fcn boyunca yakla\u015f\u0131k bir galon su i\u00e7iyorum.<\/p>

\u00a0<\/h1>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
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\n\t\t\t\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

What is fiber? Fiber is a complex carbohydrate that is neither digested nor absorbed by the body, when eating plant-based foods.\u00a0 Fiber is found in fruits, vegetables and whole grains and is an essential nutrient to be added to our diets!\u00a0 Dietary fiber, the edible portions of plant cell walls that are resistant to digestion, […]<\/p>\n","protected":false},"author":1,"featured_media":347,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","omw_enable_modal_window":"enable","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[21,78,22],"tags":[13],"class_list":["post-346","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-digestion","category-health-fitness","category-weight-loss","tag-insoluble-fiber","entry","has-media","owp-thumbs-layout-horizontal","owp-btn-big","owp-tabs-layout-vertical","has-no-thumbnails","has-product-nav"],"_links":{"self":[{"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/posts\/346","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/comments?post=346"}],"version-history":[{"count":22,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/posts\/346\/revisions"}],"predecessor-version":[{"id":1823,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/posts\/346\/revisions\/1823"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/media\/347"}],"wp:attachment":[{"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/media?parent=346"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/categories?post=346"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.digitalnutrients.com\/tr\/wp-json\/wp\/v2\/tags?post=346"}]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