{"id":375,"date":"2020-04-09T17:27:33","date_gmt":"2020-04-09T21:27:33","guid":{"rendered":"https:\/\/www.digitalnutrients.com\/?p=375"},"modified":"2025-10-19T11:45:45","modified_gmt":"2025-10-19T15:45:45","slug":"soluble-fiber-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.digitalnutrients.com\/tr\/soluble-fiber-for-weight-loss\/","title":{"rendered":"Zay\u0131flama \u0130\u00e7in \u00c7\u00f6z\u00fcnebilir 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\u00fcn\u00fcr lif nedir?<\/em><\/h1>

Bu lif t\u00fcr\u00fc suda \u00e7\u00f6z\u00fcnerek jel benzeri bir madde olu\u015fturur. Suyla kar\u0131\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda jel benzeri bir madde olu\u015fturur ve \u015fi\u015fer.<\/p>

Kan kolesterol\u00fcn\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilir.
ve glikoz seviyelerini etkiler. \u00c7\u00f6z\u00fcn\u00fcr lif yulaf, bezelye, fasulye, elma, turun\u00e7giller, havu\u00e7, arpa ve psyllium'da bulunur.<\/p>

FAYDALAR:
Ba\u011f\u0131rsak hareketlerini normalle\u015ftirir: Diyet lifi, d\u0131\u015fk\u0131n\u0131z\u0131n a\u011f\u0131rl\u0131\u011f\u0131n\u0131 ve boyutunu art\u0131r\u0131r ve yumu\u015fat\u0131r. Hacimli d\u0131\u015fk\u0131
Bu sayede d\u0131\u015fk\u0131lama kolayla\u015f\u0131r ve kab\u0131zl\u0131k riskiniz azal\u0131r. E\u011fer gev\u015fek, sulu d\u0131\u015fk\u0131n\u0131z varsa, lif suyu emerek d\u0131\u015fk\u0131ya hacim kazand\u0131rd\u0131\u011f\u0131 i\u00e7in d\u0131\u015fk\u0131n\u0131n kat\u0131la\u015fmas\u0131na yard\u0131mc\u0131 olabilir. \u00c7\u00f6z\u00fcn\u00fcr lif suda "\u00e7\u00f6z\u00fcn\u00fcr". \u00c7\u00f6z\u00fcn\u00fcr lifin bir\u00e7ok faydas\u0131 vard\u0131r; bunlar aras\u0131nda kan \u015fekeri seviyelerini d\u00fczenlemek ve kolesterol\u00fc d\u00fc\u015f\u00fcrmek yer al\u0131r. \u00c7\u00f6z\u00fcn\u00fcr liflerin bilimsel adlar\u0131 aras\u0131nda pektinler, sak\u0131zlar, m\u00fcsilajlar ve baz\u0131 hemisel\u00fclozlar bulunur. \u00c7\u00f6z\u00fcn\u00fcr lifin iyi kaynaklar\u0131 aras\u0131nda yulaf ve yulaf ezmesi, baklagiller (bezelye, fasulye, mercimek), arpa, meyve ve sebzeler (\u00f6zellikle portakal, elma ve havu\u00e7) yer al\u0131r.<\/p>

Ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 korumaya yard\u0131mc\u0131 olur: Y\u00fcksek lifli bir diyet, hemoroid ve k\u00fc\u00e7\u00fck keseciklerin olu\u015fma riskini azaltabilir.
Kolonunuzda (divertik\u00fcler hastal\u0131k) g\u00f6r\u00fclebilir. \u00c7al\u0131\u015fmalar ayr\u0131ca y\u00fcksek lifli bir diyetin bu riski azaltt\u0131\u011f\u0131n\u0131 da g\u00f6stermi\u015ftir.
Kolon kanseri. Baz\u0131 lifler kolonda fermente olur. Ara\u015ft\u0131rmac\u0131lar bunun nas\u0131l bir rol oynayabilece\u011fini inceliyor.
Kolon hastal\u0131klar\u0131n\u0131n \u00f6nlenmesinde.<\/p>

Kolesterol seviyesini d\u00fc\u015f\u00fcr\u00fcr: Fasulye, yulaf, keten tohumu ve yulaf kepe\u011finde bulunan \u00e7\u00f6z\u00fcn\u00fcr lif, toplam kan kolesterol\u00fcn\u00fc d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olabilir.
D\u00fc\u015f\u00fck yo\u011funluklu lipoprotein veya "k\u00f6t\u00fc" kolesterol seviyelerini d\u00fc\u015f\u00fcrerek kolesterol seviyelerini d\u00fc\u015f\u00fcr\u00fcr. \u00c7al\u0131\u015fmalar ayr\u0131ca \u015funu da g\u00f6stermi\u015ftir ki
Y\u00fcksek lifli g\u0131dalar\u0131n, kan bas\u0131nc\u0131n\u0131 ve iltihab\u0131 azaltmak gibi kalp sa\u011fl\u0131\u011f\u0131na ba\u015fka faydalar\u0131 da olabilir.<\/p>

Kan \u015fekeri seviyelerinin kontrol edilmesine yard\u0131mc\u0131 olur. Diyabet hastalar\u0131nda lif, \u00f6zellikle \u00e7\u00f6z\u00fcn\u00fcr lif, \u015fekerin emilimini yava\u015flatarak kan \u015fekeri seviyelerinin iyile\u015fmesine yard\u0131mc\u0131 olabilir. \u00c7\u00f6z\u00fcnmez lif i\u00e7eren sa\u011fl\u0131kl\u0131 bir diyet, tip 2 diyabet geli\u015ftirme riskini de azaltabilir.<\/p>

Sa\u011fl\u0131kl\u0131 kiloya ula\u015fmaya yard\u0131mc\u0131 olur. Y\u00fcksek lifli g\u0131dalar, d\u00fc\u015f\u00fck lifli g\u0131dalara g\u00f6re daha doyurucu olma e\u011filimindedir, bu nedenle daha az yemek yersiniz ve daha uzun s\u00fcre tok kal\u0131rs\u0131n\u0131z. Ayr\u0131ca y\u00fcksek lifli g\u0131dalar\u0131n t\u00fcketimi daha uzun s\u00fcrer ve daha az "enerji yo\u011funlu\u011funa" sahiptirler; yani ayn\u0131 miktarda yiyecek i\u00e7in daha az kalori i\u00e7erirler.
Daha uzun ya\u015faman\u0131za yard\u0131mc\u0131 olur. Ara\u015ft\u0131rmalar, \u00f6zellikle tah\u0131l lifi olmak \u00fczere, diyet lifi al\u0131m\u0131n\u0131z\u0131 art\u0131rman\u0131n, kalp damar hastal\u0131klar\u0131ndan ve t\u00fcm kanserlerden \u00f6l\u00fcm riskinin azalmas\u0131yla ili\u015fkili oldu\u011funu g\u00f6stermektedir.
Ne kadar life ihtiyac\u0131n\u0131z var?
T\u0131p ve sa\u011fl\u0131k konular\u0131nda bilimsel temelli tavsiyeler sunan T\u0131p Enstit\u00fcs\u00fc, yeti\u015fkinler i\u00e7in a\u015fa\u011f\u0131daki g\u00fcnl\u00fck lif t\u00fcketimi \u00f6nerilerini vermektedir:<\/p>

Lif: Yeti\u015fkinler i\u00e7in g\u00fcnl\u00fck \u00f6neriler
50 ya\u015f ve alt\u0131 51 ya\u015f ve \u00fcst\u00fc
T\u0131p Enstit\u00fcs\u00fc
Erkekler 38 gram 30 gram
Kad\u0131nlar 25 gram 21 gram
En iyi elyaf se\u00e7enekleriniz
G\u00fcnl\u00fck yeterli lif alm\u0131yorsan\u0131z, al\u0131m\u0131n\u0131z\u0131 art\u0131rman\u0131z gerekebilir. \u0130yi se\u00e7enekler \u015funlard\u0131r:<\/p>

Tam tah\u0131ll\u0131 \u00fcr\u00fcnler
Meyveler
Sebze
Fasulye, bezelye ve di\u011fer baklagiller
Kuruyemi\u015fler ve tohumlar
Rafine veya i\u015flenmi\u015f g\u0131dalar (konserve meyve ve sebzeler, posas\u0131z meyve sular\u0131, beyaz ekmek ve makarnalar ve tam tah\u0131ll\u0131 olmayan kahvalt\u0131l\u0131k gevrekler gibi) daha d\u00fc\u015f\u00fck lif i\u00e7eri\u011fine sahiptir. Tah\u0131l rafine etme i\u015flemi, tah\u0131l\u0131n d\u0131\u015f kabu\u011funu (kepek) uzakla\u015ft\u0131r\u0131r ve bu da lif i\u00e7eri\u011fini d\u00fc\u015f\u00fcr\u00fcr. Zenginle\u015ftirilmi\u015f g\u0131dalara ise i\u015fleme sonras\u0131nda B vitaminlerinin ve demirin bir k\u0131sm\u0131 geri eklenir, ancak lif geri eklenmez.<\/p>

Lif takviyeleri ve zenginle\u015ftirilmi\u015f g\u0131dalar
Lif takviyelerinden ziyade tam g\u0131dalar genellikle daha iyidir. Metamucil, Citrucel ve FiberCon gibi lif takviyeleri, g\u0131dalar\u0131n sa\u011flad\u0131\u011f\u0131 \u00e7e\u015fitli lifleri, vitaminleri, mineralleri ve di\u011fer faydal\u0131 besinleri sa\u011flamaz.<\/p>

Lif al\u0131m\u0131n\u0131 art\u0131rman\u0131n bir di\u011fer yolu da, tah\u0131l gevre\u011fi, granola barlar\u0131, yo\u011furt ve dondurma gibi lif ilave edilmi\u015f g\u0131dalar t\u00fcketmektir. Eklenen lif genellikle "in\u00fclin" veya "hindiba k\u00f6k\u00fc" olarak etiketlenir. Baz\u0131 ki\u015filer, lif ilave edilmi\u015f g\u0131dalar\u0131 yedikten sonra gaz sorunundan \u015fikayet ederler.<\/p>

Ancak, diyet de\u011fi\u015fiklikleri yeterli gelmedi\u011finde veya kab\u0131zl\u0131k, ishal veya irritabl ba\u011f\u0131rsak sendromu gibi baz\u0131 t\u0131bbi rahats\u0131zl\u0131klar\u0131 olan ki\u015filer yine de lif takviyesine ihtiya\u00e7 duyabilir. Lif takviyesi almadan \u00f6nce doktorunuza dan\u0131\u015f\u0131n.<\/p>

Daha fazla lif al\u0131m\u0131na y\u00f6nelik ipu\u00e7lar\u0131
\u00d6\u011f\u00fcnlerinize ve at\u0131\u015ft\u0131rmal\u0131klar\u0131n\u0131za daha fazla lif eklemek i\u00e7in fikirlere mi ihtiyac\u0131n\u0131z var? \u0130\u015fte baz\u0131 \u00f6neriler:<\/p>

G\u00fcne enerjik bir ba\u015flang\u0131\u00e7 yap\u0131n. Kahvalt\u0131da, porsiyon ba\u015f\u0131na 5 gram veya daha fazla lif i\u00e7eren y\u00fcksek lifli bir kahvalt\u0131l\u0131k gevrek tercih edin. Ad\u0131nda "tam tah\u0131l", "kepek" veya "lif" ge\u00e7en gevrekleri se\u00e7in. Ya da en sevdi\u011finiz gevre\u011fe birka\u00e7 yemek ka\u015f\u0131\u011f\u0131 i\u015flenmemi\u015f bu\u011fday kepe\u011fi ekleyin.
Tam tah\u0131llara ge\u00e7in. T\u00fcm tah\u0131llar\u0131n en az yar\u0131s\u0131n\u0131 tam tah\u0131l olarak t\u00fcketin. Etiketinde ilk i\u00e7erik olarak tam bu\u011fday, tam bu\u011fday unu veya ba\u015fka bir tam tah\u0131l bulunan ve porsiyon ba\u015f\u0131na en az 2 gram diyet lifi i\u00e7eren ekmekleri tercih edin. Esmer pirin\u00e7, yabani pirin\u00e7, arpa, tam bu\u011fday makarna ve bulgur ile denemeler yap\u0131n.
Hamur i\u015flerinin hacmini art\u0131r\u0131n. Pi\u015firme s\u0131ras\u0131nda beyaz unun yar\u0131s\u0131n\u0131 veya tamam\u0131n\u0131 tam tah\u0131ll\u0131 unla de\u011fi\u015ftirin. Keklere, pastalara ve kurabiyelere ezilmi\u015f kepekli tah\u0131l gevre\u011fi, i\u015flenmemi\u015f bu\u011fday kepe\u011fi veya pi\u015fmemi\u015f yulaf ezmesi eklemeyi deneyin.
Baklagillere a\u011f\u0131rl\u0131k verin. Fasulye, bezelye ve mercimek m\u00fckemmel lif kaynaklar\u0131d\u0131r. Konserve \u00e7orbaya veya ye\u015fil salataya barbunya ekleyin. Ya da k\u0131zarm\u0131\u015f siyah fasulye, bol miktarda taze sebze, tam bu\u011fday tortilla cipsi ve salsa ile nacho yap\u0131n.
Daha fazla meyve ve sebze t\u00fcketin. Meyve ve sebzeler lifin yan\u0131 s\u0131ra vitamin ve mineraller a\u00e7\u0131s\u0131ndan da zengindir. G\u00fcnde be\u015f veya daha fazla porsiyon t\u00fcketmeye \u00e7al\u0131\u015f\u0131n.
Ara \u00f6\u011f\u00fcnlerinizi de\u011ferlendirin. Taze meyveler, \u00e7i\u011f sebzeler, az ya\u011fl\u0131 patlam\u0131\u015f m\u0131s\u0131r ve tam tah\u0131ll\u0131 krakerler iyi se\u00e7eneklerdir. Bir avu\u00e7 kuruyemi\u015f veya kuru meyve de sa\u011fl\u0131kl\u0131 ve lif a\u00e7\u0131s\u0131ndan zengin bir ara \u00f6\u011f\u00fcnd\u00fcr; ancak kuruyemi\u015f ve kuru meyvelerin kalorisinin y\u00fcksek oldu\u011funu unutmay\u0131n.
Y\u00fcksek lifli g\u0131dalar sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in iyidir. Ancak \u00e7ok fazla lifi birden bire eklemek ba\u011f\u0131rsak gaz\u0131na, \u015fi\u015fkinli\u011fe ve kramplara neden olabilir. Diyetinizdeki lif miktar\u0131n\u0131 birka\u00e7 hafta i\u00e7inde kademeli olarak art\u0131r\u0131n. Bu, sindirim sisteminizdeki do\u011fal bakterilerin de\u011fi\u015fikli\u011fe uyum sa\u011flamas\u0131na olanak tan\u0131r.<\/p>

Ayr\u0131ca bol su i\u00e7meyi unutmay\u0131n. Lif, suyu emdi\u011finde en iyi sonucu verir ve d\u0131\u015fk\u0131n\u0131z\u0131 yumu\u015fak ve hacimli hale getirir.<\/p>\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, 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