{"id":62849,"date":"2016-02-19T18:31:01","date_gmt":"2016-02-19T16:31:01","guid":{"rendered":"http:\/\/www.sorubak.com\/blog\/?p=62849"},"modified":"2016-02-19T18:31:01","modified_gmt":"2016-02-19T16:31:01","slug":"tam-bugday-ekmeginin-faydalari","status":"publish","type":"post","link":"https:\/\/www.sorubak.com\/blog\/tam-bugday-ekmeginin-faydalari.html","title":{"rendered":"Tam bu\u011fday ekme\u011finin faydalar\u0131"},"content":{"rendered":"<p>Neredeyse b\u00fct\u00fcn beslenme eksperleri (protein \u00e7o\u011funluklu beslenme ve olduk\u00e7a az karbonhidrat kullan\u0131m\u0131 \u00f6nerenler <a href=\"https:\/\/www.sorubak.com\/blog\/wp-content\/uploads\/2016\/02\/Tam-bu\u011fday-ekme\u011finin-faydalar\u0131-1.jpg\" rel=\"attachment wp-att-62850\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft  wp-image-62850\" src=\"https:\/\/www.sorubak.com\/blog\/wp-content\/uploads\/2016\/02\/Tam-bu\u011fday-ekme\u011finin-faydalar\u0131-1.jpg\" alt=\"Tam bu\u011fday ekme\u011finin faydalar\u0131 1\" width=\"350\" height=\"233\" srcset=\"https:\/\/www.sorubak.com\/blog\/wp-content\/uploads\/2016\/02\/Tam-bu\u011fday-ekme\u011finin-faydalar\u0131-1.jpg 540w, https:\/\/www.sorubak.com\/blog\/wp-content\/uploads\/2016\/02\/Tam-bu\u011fday-ekme\u011finin-faydalar\u0131-1-300x200.jpg 300w\" sizes=\"auto, (max-width: 350px) 100vw, 350px\" \/><\/a>hari\u00e7) normal beyaz ekmek yerine tam bu\u011fday ekme\u011fi t\u00fcketilmesini tavsiye ediyor. Ger\u00e7i onlarda \u201cilla ekmek yiyecekseniz bari tam bu\u011fday ekme\u011fi yiyin\u201d havas\u0131ndalar ancak tam bu\u011fday ekme\u011fi asl\u0131nda herkezin bildi\u011fi beyaz ekme\u011fe g\u00f6re daha yararl\u0131, en az\u0131ndan daha d\u00fc\u015f\u00fck zararl\u0131.<br \/>\nTam bu\u011fday ekme\u011finin normal ekme\u011fe g\u00f6re ilk \u00fcst\u00fcnl\u00fc\u011f\u00fc daha fazla g\u0131da lifi i\u00e7ermesinden ileri geliyor. 1 dilim beyaz ekmekte 1.4 gram g\u0131da lifi varken bu miktar 1 dilim tam bu\u011fday ekme\u011finde 2.6 grama kadar \u00e7\u0131k\u0131yor. Daha fazla g\u0131da lifinin ilk tesiri bireyin daha d\u00fc\u015f\u00fck ekmek yiyerek daha fazla zaman tok hissetmesini dayan\u0131kl\u0131as\u0131. Hem de sindirime katk\u0131da bulunarak ba\u011f\u0131rsak hareketini derli topluyor. Yani beyaz ekmek yerine tam bu\u011fday ekme\u011fine ge\u00e7erseniz hem daha d\u00fc\u015f\u00fck kalori al\u0131rs\u0131n\u0131z hatta sindirim d\u00fczeniniz oran olarak daha iyi \u00e7al\u0131\u015f\u0131r.<br \/>\n<strong>Tam Bu\u011fday Ekme\u011fi ve Beyaz Ekmek Aras\u0131ndaki \u00dcretim Fark\u0131 Nedir?<\/strong><br \/>\nTam bu\u011fday ekme\u011finin yap\u0131m ad\u0131m\u0131nda bu\u011fday\u0131n t\u00fcm\u00fc t\u00fcketilir. Di\u011fer bir ifadeyle ayr\u0131\u015ft\u0131r\u0131lan herhangi bir seksiyon\u00fc yoktur. Oysa beyaz ekmek yap\u0131m\u0131 bu t\u00fcr de\u011fildir. Beyaz ekmek yap\u0131m\u0131 esnas\u0131nda bu\u011fday\u0131n kepek ve \u201cru\u015feym\u201d alan\u0131 ayr\u0131l\u0131r.<br \/>\n<strong>Tam bu\u011fday 3 k\u0131s\u0131mdan meydana gelir;<\/strong><br \/>\n<strong><a href=\"https:\/\/www.sorubak.com\/blog\/wp-content\/uploads\/2016\/02\/Tam-bu\u011fday-ekme\u011finin-faydalar\u0131-2.jpg\" rel=\"attachment wp-att-62851\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft  wp-image-62851\" src=\"https:\/\/www.sorubak.com\/blog\/wp-content\/uploads\/2016\/02\/Tam-bu\u011fday-ekme\u011finin-faydalar\u0131-2.jpg\" alt=\"Tam bu\u011fday ekme\u011finin faydalar\u0131 2\" width=\"267\" height=\"178\" srcset=\"https:\/\/www.sorubak.com\/blog\/wp-content\/uploads\/2016\/02\/Tam-bu\u011fday-ekme\u011finin-faydalar\u0131-2.jpg 506w, https:\/\/www.sorubak.com\/blog\/wp-content\/uploads\/2016\/02\/Tam-bu\u011fday-ekme\u011finin-faydalar\u0131-2-300x200.jpg 300w\" sizes=\"auto, (max-width: 267px) 100vw, 267px\" \/><\/a>Ru\u015feym<\/strong>: Bu\u011fday\u0131n \u00e7ekirdek alan\u0131na verilen add\u0131r. A\u011f\u0131rl\u0131k olarak bu\u011fday\u0131n yaln\u0131zca % 2.5\u2019luk b\u00f6l\u00fcm\u00fcn\u00fc olu\u015fturur. Lif bak\u0131m\u0131ndan gerekti\u011fince varl\u0131kl\u0131d\u0131r. Ayn\u0131 vakitte vitamin ve mineraller bak\u0131m\u0131ndan da varl\u0131kl\u0131d\u0131r.<br \/>\n<strong>Kepek:<\/strong> Bu k\u0131s\u0131m bu\u011fday\u0131n en d\u0131\u015f alan\u0131d\u0131r. Bu\u011fday\u0131n kabu\u011fu olarak tan\u0131nan kepek, bu\u011fday\u0131n % 15\u2019ini olu\u015fturur. Lif bak\u0131m\u0131ndan bu\u011fday\u0131n en varl\u0131kl\u0131 seksiyon\u00fcd\u00fcr.<br \/>\n<strong>Endosperm:<\/strong> Bu\u011fday\u0131n b\u00fcy\u00fck seksiyonuna verilen add\u0131r. Ortalama bir bu\u011fday\u0131n % 80\u2019lik b\u00f6l\u00fcm\u00fcn\u00fc olu\u015fturur. Genellikle ni\u015fasta taraf\u0131ndan varl\u0131kl\u0131d\u0131r.<br \/>\n<strong>Sindirim Sistem<\/strong>i: Tam bu\u011fday unundan haz\u0131rlanm\u0131\u015f ekmek lif a\u00e7\u0131s\u0131ndan da\u011ferlendirildi\u011finde beyaz ekme\u011fe g\u00f6re \u00e7ok daha \u00e7ok lif konusuna sahiptir. Lifli besinler s\u0131hhatli beslenme uygulamalar\u0131nda ciddi bir yer tutar. Lifli besinlerin en dikkat \u00e7ekici \u00f6zelli\u011fi ba\u011f\u0131rsak dinamikli\u011fini dayan\u0131kl\u0131as\u0131yla e\u015f g\u00fcd\u00fcml\u00fc kab\u0131zl\u0131\u011f\u0131 engellemesidir. Tuvalet meselesi ya\u015fam s\u00fcrd\u00fcren insanlar\u0131n bol bol lifli besinler t\u00fcketmesi ve beyaz ekmek yerine tam bu\u011fday ekme\u011fi yemesinin ehemmiyeti buradan sebeplenmektedir . \u00c7\u00fcnk\u00fc beyaz ekmek haz\u0131rlan\u0131rken bu\u011fday\u0131n kepe\u011fi ve ru\u015feymi ayr\u0131larak beyaz ekmekten menfaatil\u0131r. Oysa bu\u011fdaydaki lif deposu kepe\u011finde ve ru\u015feym evresindedir. Bu sebeple de beyaz ekmek tam bu\u011fday ekme\u011fine g\u00f6re \u00e7ok daha d\u00fc\u015f\u00fck lif i\u00e7erir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Neredeyse b\u00fct\u00fcn beslenme eksperleri (protein \u00e7o\u011funluklu beslenme ve olduk\u00e7a az karbonhidrat kullan\u0131m\u0131 \u00f6nerenler hari\u00e7) normal beyaz ekmek yerine tam bu\u011fday ekme\u011fi t\u00fcketilmesini tavsiye ediyor. Ger\u00e7i onlarda \u201cilla ekmek yiyecekseniz bari tam bu\u011fday ekme\u011fi yiyin\u201d havas\u0131ndalar ancak tam bu\u011fday ekme\u011fi asl\u0131nda herkezin bildi\u011fi beyaz ekme\u011fe g\u00f6re daha yararl\u0131, en az\u0131ndan daha d\u00fc\u015f\u00fck zararl\u0131. Tam bu\u011fday ekme\u011finin &#8230; <a title=\"Tam bu\u011fday ekme\u011finin faydalar\u0131\" class=\"read-more\" href=\"https:\/\/www.sorubak.com\/blog\/tam-bugday-ekmeginin-faydalari.html\" aria-label=\"More on Tam bu\u011fday ekme\u011finin faydalar\u0131\">Devam\u0131n\u0131 oku&#8230;<\/a><\/p>\n","protected":false},"author":1,"featured_media":62852,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20865],"tags":[],"class_list":["post-62849","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik-kosesi"],"_links":{"self":[{"href":"https:\/\/www.sorubak.com\/blog\/wp-json\/wp\/v2\/posts\/62849","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.sorubak.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sorubak.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sorubak.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sorubak.com\/blog\/wp-json\/wp\/v2\/comments?post=62849"}],"version-history":[{"count":0,"href":"https:\/\/www.sorubak.com\/blog\/wp-json\/wp\/v2\/posts\/62849\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sorubak.com\/blog\/wp-json\/wp\/v2\/media\/62852"}],"wp:attachment":[{"href":"https:\/\/www.sorubak.com\/blog\/wp-json\/wp\/v2\/media?parent=62849"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sorubak.com\/blog\/wp-json\/wp\/v2\/categories?post=62849"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sorubak.com\/blog\/wp-json\/wp\/v2\/tags?post=62849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}