Lif nedir?<\/h2>\n

Lif t\u00fcm bitkilerde bulunan bir besin maddesidir.\u00a0G\u0131dalarda bulunan di\u011fer besinlerin aksine, lif v\u00fccut taraf\u0131ndan sindirilmez.\u00a0Bir anlamda, lif sadece sindirim sisteminden ge\u00e7er.\u00a0Ama bu y\u00fczden lif sizin i\u00e7in iyidir.\u00a0Sindirim sisteminizi temizlemeye yard\u0131mc\u0131 olur.<\/p>\n

2 \u00e7e\u015fit lif vard\u0131r: \u00e7\u00f6z\u00fcl\u00fcr ve \u00e7\u00f6z\u00fclmez.<\/p>\n

Y\u00fcksek lifli bir diyet uygulaman\u0131n faydas\u0131<\/h2>\n

\u00c7\u00f6z\u00fclmez lif sindirim sistemi i\u00e7in iyidir.\u00a0D\u0131\u015fk\u0131 (poo) yumu\u015fak ve hantal hale getirmeye yard\u0131mc\u0131 olur.\u00a0Bu kab\u0131zl\u0131\u011f\u0131 \u00f6nlemeye\u00a0\u00a0yard\u0131mc\u0131 olur\u00a0.\u00a0\u00c7\u00f6z\u00fcn\u00fcr lif, tam bu\u011fday \u00fcr\u00fcnlerinde, m\u0131s\u0131r kepe\u011fi ve keten tohumu bulunur.<\/p>\n

\u00c7\u00f6z\u00fcl\u00fcr lif; kalp ve kan dola\u015f\u0131m sistemi i\u00e7in iyidir.\u00a0Kan kolesterol\u00fcn\u00fcn d\u00fc\u015f\u00fcr\u00fclmesine yard\u0131mc\u0131 olabilir ve kan \u015fekeri seviyelerinin kontrol\u00fcn\u00fc sa\u011flar.\u00a0\u00c7\u00f6z\u00fcl\u00fcr lif, meyve ve sebzelerde bulunur.\u00a0Yulaf kepe\u011fi ve yulaf ezmesi, arpa ve baklagillerde de bulunur.<\/p>\n

\n
• Fiber ayr\u0131ca kilo kontrol\u00fc ile yard\u0131mc\u0131 olabilir.<\/li>\n
• Diyetinize lif eklerken, miktar\u0131 yava\u015f\u00e7a art\u0131r\u0131n.\u00a0V\u00fccudunuzun ekstra fibere al\u0131\u015fmas\u0131 biraz zaman al\u0131r.<\/li>\n
• Elyaf i\u00e7eren g\u0131dalar genellikle di\u011fer besleyici maddeler a\u00e7\u0131s\u0131ndan da zengindir.<\/li>\n<\/ul>\n

  Ya\u015f grubuna g\u00f6re g\u00fcnl\u00fck \u00f6nerilen lif miktar\u0131<\/h2>\n

  <\/p>\n

  Y\u00fcksek lifli yiyecekleri se\u00e7erken, spesifik lif t\u00fcr\u00fc hakk\u0131nda endi\u015felenmeyin.\u00a0Bir\u00e7ok g\u0131da hem \u00e7\u00f6z\u00fcl\u00fcr hem de \u00e7\u00f6z\u00fclmez lifte y\u00fcksektir.\u00a0Y\u00fcksek lifli yiyecekler yemek daha \u00f6nemlidir.<\/p>\n\n\n\n\n\n\n\n\n\n\n

  Ya\u015f ve cinsiyet<\/td>\n	G\u00fcnl\u00fck lif miktar\u0131<\/td>\n<\/tr>\n<\/thead>\n
  1 ile 3 ya\u015f aras\u0131 K\u0131z ve erkek \u00e7ocuklarda:<\/td>\n	19 gram (g)<\/td>\n<\/tr>\n
  4 ile 8 ya\u015f aras\u0131 erkek ve k\u0131z \u00e7ocuklar\u0131nda;<\/td>\n	25 g<\/td>\n<\/tr>\n
  9 ile 13 ya\u015f aras\u0131 k\u0131z \u00e7ocuklarda;<\/td>\n	26 g<\/td>\n<\/tr>\n
  9-13 ya\u015f aras\u0131 erkek \u00e7ocuklarda;<\/td>\n	31 g<\/td>\n<\/tr>\n
  14 ile 18 ya\u015f aras\u0131 k\u0131z \u00e7ocuklarda;<\/td>\n	26 g<\/td>\n<\/tr>\n
  14-18 ya\u015f aras\u0131 erkek \u00e7ocuklarda;<\/td>\n	38 g<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n  <\/p>\n Tah\u0131l \u00fcr\u00fcnleri se\u00e7erken takip etmeniz gereken baz\u0131 tavsiyeler<\/h3>\n <\/p>\n\n\n\n\n\n\n\n\n\n\n D\u00fc\u015f\u00fck lifli se\u00e7enekler<\/strong><\/td>\n Daha y\u00fcksek lifli se\u00e7enekler<\/strong><\/td>\n<\/tr>\n<\/thead>\n T\u00fcm beyaz makarna \u00e7e\u015fitleri ;eri\u015fte ve spagetti i\u00e7erir<\/td>\n Kepekli makarna<\/td>\n<\/tr>\n Tam tah\u0131ll\u0131 \u00fcr\u00fcnler hububat;\u00a0\u00a0Pirin\u00e7 , M\u0131s\u0131r<\/td>\n Tam tah\u0131l gevre\u011fi.\u00a0Tah\u0131l ad\u0131na “kepek”, “b\u00fct\u00fcn” veya “lif” kelimelerini aray\u0131n.<\/td>\n<\/tr>\n Tam tah\u0131ls\u0131z tah\u0131llar;\u00a0Bu\u011fday Kremini i\u00e7erir<\/td>\n Tam tah\u0131l pi\u015fmi\u015f tah\u0131llar;\u00a0\u00f6rnekler aras\u0131nda yulaf kepe\u011fi, Red River ve yulaf ezmesi<\/td>\n<\/tr>\n B\u00fct\u00fcn beyaz ekmekler.\u00a0Beyaz ekmek, beyaz veya sade simit, beyaz ekmek \u00e7ubuklar\u0131, ak\u015fam yeme\u011fi rulosu, ,beyaz hamburger veya sosisli \u00e7\u00f6rekler, beyaz un , pide ekme\u011fi<\/td>\n Beyaz olmayan ekmekler.\u00a0\u00c7avdar, tam bu\u011fday (“b\u00fct\u00fcn” veya “ta\u015f zemini” kelimeleri), \u00e7ok tah\u0131ll\u0131, kar\u0131\u015f\u0131k tah\u0131l, k\u0131r\u0131k bu\u011fday, kepekli \u00e7\u00f6rek, hamburger ve sosisli \u00e7\u00f6rekler<\/td>\n<\/tr>\n Soda krakerleri<\/td>\n \u00c7avdar krakerleri, graham kraker, kepekli kraker<\/td>\n<\/tr>\n Beyaz pirin\u00e7<\/td>\n Kahverengi pirin\u00e7, bulgur, arpa,<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":" Lif…<\/p>\n","protected":false},"author":15,"featured_media":108975,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1924,138],"tags":[],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/108974"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=108974"}],"version-history":[{"count":4,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/108974\/revisions"}],"predecessor-version":[{"id":108981,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/108974\/revisions\/108981"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/108975"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=108974"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=108974"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=108974"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}