{"id":19959,"date":"2026-05-26T07:30:01","date_gmt":"2026-05-26T07:30:01","guid":{"rendered":"https:\/\/akdenizolay.com.tr\/index.php\/2026\/05\/26\/onu-yemeden-doymuyorum-diyenler\/"},"modified":"2026-05-26T07:30:02","modified_gmt":"2026-05-26T07:30:02","slug":"onu-yemeden-doymuyorum-diyenler","status":"publish","type":"post","link":"https:\/\/akdenizolay.com.tr\/index.php\/2026\/05\/26\/onu-yemeden-doymuyorum-diyenler\/","title":{"rendered":"\u201cOnu Yemeden Doymuyorum\u201d Diyenler!"},"content":{"rendered":"

K\u0131rm\u0131z\u0131 et pek \u00e7ok ki\u015fi i\u00e7in sofran\u0131n ve \u00f6\u011f\u00fcn\u00fcn vazge\u00e7ilmezi aras\u0131nda yer al\u0131yor. Y\u00fcksek protein, demir ve B12 i\u00e7eri\u011fi nedeniyle k\u0131rm\u0131z\u0131 et \u015fimdiye dek hep sa\u011fl\u0131kl\u0131 beslenmenin bir par\u00e7as\u0131 olarak g\u00f6r\u00fcld\u00fc. Ancak son y\u0131llarda artan bilimsel \u00e7al\u0131\u015fmalar k\u0131rm\u0131z\u0131 et ile ilgili ezberleri bozabilir. K\u0131rm\u0131z\u0131 etin faydas\u0131n\u0131 g\u00f6rmenin de, olas\u0131 zararl\u0131 etkileriyle de kar\u015f\u0131la\u015fman\u0131n m\u00fcmk\u00fcn oldu\u011funu s\u00f6yleyen\u00a0Ac\u0131badem Life Beslenme ve Diyet Uzman\u0131 Zehra Elban<\/strong>\u00a0\u201cK\u0131rm\u0131z\u0131 ve \u00f6zellikle i\u015flenmi\u015f etlerin y\u00fcksek t\u00fcketimi; kalp hastal\u0131klar\u0131, baz\u0131 kanser t\u00fcrleri (\u00f6zellikle kolorektal kanser), diyabet ve erken \u00f6l\u00fcm riski ile ili\u015fkilendiriliyor\u201d uyar\u0131s\u0131nda bulunuyor. Peki sofran\u0131zdaki k\u0131rm\u0131z\u0131 et zararl\u0131 m\u0131, de\u011fil mi?\u00a0Zehra Elban<\/strong>, bunu \u00f6\u011frenmek i\u00e7in kendinize sorman\u0131z gereken 3 \u00f6nemli soruyu hat\u0131rlat\u0131yor.\u00a0<\/p>\n

PROTE\u0130NDEN, DEM\u0130RDEN ZENG\u0130N AMA\u2026\u00a0<\/strong><\/p>\n

K\u0131rm\u0131z\u0131 et denildi\u011finde ilk akla gelen y\u00fcksek protein ve demir i\u00e7eri\u011fine sahip oldu\u011fu. B12 vitamini, \u00e7inko, selenyum gibi insan bedeninin sa\u011fl\u0131kl\u0131 i\u015fleyi\u015fini s\u00fcrd\u00fcrebilmesi i\u00e7in zenginlikleri de i\u00e7eri\u011finde bar\u0131nd\u0131r\u0131yor. T\u00fcm bu \u00f6zellikleriyle k\u0131rm\u0131z\u0131\u00a0et s\u00fcper g\u0131da gibi g\u00f6r\u00fcnse de yanl\u0131\u015f se\u00e7ilen k\u0131rm\u0131z\u0131 et zararl\u0131 olabilir.\u00a0<\/p>\n

H\u00dcCRELER\u0130 BESLEYEN TEK VE B\u0130R\u0130C\u0130K MADDE DE\u011e\u0130L!<\/strong><\/p>\n

K\u0131rm\u0131z\u0131 etin \u201cbesleyicilik\u201d alg\u0131s\u0131n\u0131n tamamen temelsiz olmad\u0131\u011f\u0131n\u0131 ifade eden\u00a0Ac\u0131badem Life Beslenme ve Diyet Uzman\u0131 Zehra Elban<\/strong>, \u201cY\u00fcksek kaliteli protein i\u00e7eri\u011fi sayesinde kas k\u00fctlesinin korunmas\u0131 ve art\u0131\u015f\u0131 \u00fczerinde g\u00fc\u00e7l\u00fc bir etkisi var. Ayn\u0131 zamanda B12 vitamini a\u00e7\u0131s\u0131ndan zengin olmas\u0131, h\u00fccre yenilenmesi ve \u00f6zellikle k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin \u00fcretimi i\u00e7in \u00f6nemli bir avantaj sa\u011fl\u0131yor. Y\u00fcksek demir i\u00e7eri\u011fi ise oksijenin dokulara ta\u015f\u0131nmas\u0131nda kritik rol oynuyor; bu da enerji d\u00fczeyi ve genel metabolik fonksiyonlar a\u00e7\u0131s\u0131ndan do\u011frudan belirleyici. Nitekim yakla\u015f\u0131k 85 graml\u0131k bir porsiyon k\u0131rm\u0131z\u0131 et, g\u00fcnl\u00fck protein ve B12 ihtiyac\u0131n\u0131n y\u00fcksek bir k\u0131sm\u0131n\u0131 kar\u015f\u0131layabiliyor. Bu y\u00f6n\u00fcyle bak\u0131ld\u0131\u011f\u0131nda k\u0131rm\u0131z\u0131 etin ger\u00e7ekten \u201ch\u00fccreleri besleyen\u201d bir taraf\u0131 oldu\u011fu a\u00e7\u0131k\u201d diyor.\u00a0<\/p>\n

Bu noktada \u00f6nemli bir detay\u0131 belirten\u00a0Elban<\/strong>, bu besin \u00f6\u011felerinin yaln\u0131zca k\u0131rm\u0131z\u0131 ete \u00f6zg\u00fc olmad\u0131\u011f\u0131n\u0131, baz\u0131 k\u00fcmes hayvanlar\u0131, bal\u0131k, yumurta, \u00e7i\u011f kuruyemi\u015fler ve dengeli bir bitkisel beslenme modeliyle de kar\u015f\u0131lanabildi\u011fini ifade ediyor.\u00a0<\/p>\n

KIRMIZI ETTEK\u0130 O MADDE KORUYUCU DA OLAB\u0130L\u0130R, ZARARLI DA!<\/strong><\/p>\n

K\u0131rm\u0131z\u0131 etin i\u00e7erdi\u011fi \u201chem demir\u201din bir yandan demir eksikli\u011fi anemisine y\u00f6nelik koruyucu bir besin. Ancak ayn\u0131 maddenin oksidatif stresi tetikleyebilece\u011fi de belirtiliyor. \u00d6zellikle i\u015flenmi\u015f etlerin y\u00fcksek t\u00fcketiminin kalp hastal\u0131klar\u0131, baz\u0131 kanser t\u00fcrleri (\u00f6zellikle kolorektal kanser), diyabet ve erken \u00f6l\u00fcm riski ile ili\u015fkilendirildi\u011fini belirten\u00a0Zehra Elban<\/strong>, \u201cBu risk, i\u015flenmi\u015f etlerde \u00e7ok daha belirgin g\u00f6r\u00fcn\u00fcyor. Bunun alt\u0131nda yatan mekanizmalardan biri, k\u0131rm\u0131z\u0131 ette bulunan hem demir maddesinin \u00e7ok y\u00fcksek miktarda t\u00fcketilmesi halinde oksidatif stres s\u00fcre\u00e7lerini tetikleyebilmesi. Oksidatif stres ve d\u00fc\u015f\u00fck d\u00fczeyli kronik inflamasyon, bir\u00e7ok kronik hastal\u0131\u011f\u0131n ba\u015flang\u0131\u00e7 basama\u011f\u0131 olarak kabul ediliyor. Buna ek olarak baz\u0131 et t\u00fcrlerinin y\u00fcksek doymu\u015f ya\u011f i\u00e7eri\u011fi, kolesterol seviyelerini y\u00fckselterek kardiyovask\u00fcler riskleri art\u0131rabiliyor\u201d diyor.\u00a0<\/p>\n

KIRMIZI ET T\u00dcKETMEDEN \u00d6NCE MUTLAKA SORUN<\/strong><\/p>\n

Beslenme ve Diyet Uzman\u0131 Zehra Elban<\/strong>\u00a0k\u0131rm\u0131z\u0131 etin zararl\u0131 m\u0131 faydal\u0131 m\u0131 olaca\u011f\u0131n\u0131 \u00f6\u011frenmek i\u00e7in sorulmas\u0131 gereken 3 \u00f6nemli soruyu s\u0131ral\u0131yor.\u00a0<\/p>\n

    \n
  1. K\u0131rm\u0131z\u0131 eti ne kadar t\u00fcketiyorsunuz?\u00a0<\/strong><\/li>\n<\/ol>\n

    K\u0131rm\u0131z\u0131 et t\u00fcketiminde miktar, sa\u011fl\u0131k \u00fczerindeki etkilerin belirlenmesinde en kritik fakt\u00f6rlerden biri. D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc ve bir\u00e7ok uluslararas\u0131 beslenme rehberi, k\u0131rm\u0131z\u0131 et t\u00fcketiminin haftal\u0131k toplamda 300\u2013500 gram\u0131 a\u015fmamas\u0131n\u0131 \u00f6neriyor. Bunun \u00fczerindeki t\u00fcketim, \u00f6zellikle i\u015flenmi\u015f etlerle birlikte oldu\u011funda, kalp-damar hastal\u0131klar\u0131 ve baz\u0131 kanser t\u00fcrleriyle ili\u015fkilendiriliyor.\u00a0Beslenme ve Diyet Uzman\u0131 Zehra Elban<\/strong>\u00a0k\u0131rm\u0131z\u0131 etin y\u00fcksek miktarda ve kontrols\u00fcz t\u00fcketiminin olu\u015fturdu\u011fu riskin alt\u0131n\u0131 \u00e7iziyor.\u00a0<\/p>\n

      \n
    1. K\u0131rm\u0131z\u0131 eti hangi s\u0131kl\u0131kta t\u00fcketiyorsunuz?\u00a0<\/strong><\/li>\n<\/ol>\n

      T\u00fcketim s\u0131kl\u0131\u011f\u0131 da en az miktar kadar belirleyici. G\u00fcnl\u00fck k\u0131rm\u0131z\u0131 et t\u00fcketimi yerine haftaya yay\u0131lan ve aral\u0131kl\u0131 t\u00fcketim, metabolik y\u00fck\u00fcn dengelenmesine yard\u0131mc\u0131 oluyor.\u00a0Beslenme ve Diyet Uzman\u0131 Zehra Elban<\/strong>\u00a0haftada 2\u20133 porsiyon k\u0131rm\u0131z\u0131 et t\u00fcketiminin dengeli bir yakla\u015f\u0131m oldu\u011funu belirtiyor. Daha s\u0131k t\u00fcketim v\u00fccutta doymu\u015f ya\u011f al\u0131m\u0131n\u0131 art\u0131rarak kolesterol seviyelerini etkileyebilir ve uzun vadede kardiyovask\u00fcler riskleri y\u00fckseltebilir. K\u0131rm\u0131z\u0131 eti ana \u00f6\u011f\u00fcn yerine daha \u00e7ok \u201ctamamlay\u0131c\u0131\u201d bir besin olarak konumland\u0131rmak \u00f6nemli bir strateji olabilir.\u00a0<\/p>\n

        \n
      1. T\u00fcketece\u011finiz k\u0131rm\u0131z\u0131 et i\u015flenmi\u015f mi?\u00a0<\/strong><\/li>\n<\/ol>\n

        K\u0131rm\u0131z\u0131 etin sa\u011fl\u0131k \u00fczerindeki etkisini belirleyen en \u00f6nemli fakt\u00f6rlerden biri de etin i\u015flenmi\u015f olup olmamas\u0131 diyen\u00a0Zehra Elban<\/strong>, \u201cSalam, sucuk, sosis gibi i\u015flenmi\u015f et \u00fcr\u00fcnleri; koruyucu maddeler, y\u00fcksek tuz ve baz\u0131 kimyasal bile\u015fenler i\u00e7erdi\u011fi i\u00e7in sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan daha y\u00fcksek risk ta\u015f\u0131r. D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc, i\u015flenmi\u015f etleri \u201ckanserojen\u201d s\u0131n\u0131f\u0131nda de\u011ferlendirerek \u00f6zellikle kolorektal kanser ile ili\u015fkisine dikkat \u00e7ekmektedir. Buna kar\u015f\u0131l\u0131k taze, i\u015flenmemi\u015f k\u0131rm\u0131z\u0131 etin kontroll\u00fc t\u00fcketimi \u00e7ok daha d\u00fc\u015f\u00fck risklidir\u201d ifadelerini kullan\u0131yor.\u00a0<\/p>\n

        Bu noktada dengenin en \u00f6nemli belirleyici oldu\u011funun alt\u0131n\u0131 \u00e7izen\u00a0Ac\u0131badem Life Beslenme ve Diyet Uzman\u0131 Zehra Elban<\/strong>, \u201cK\u0131rm\u0131z\u0131 et do\u011fru miktar ve do\u011fru beslenme ba\u011flam\u0131 i\u00e7inde yer ald\u0131\u011f\u0131nda fayda sa\u011flayabilir. Ayn\u0131 zamanda antioksidanlardan zengin sebze ve meyvelerle birlikte t\u00fcketmek, \u201chem demir\u201din olas\u0131 oksidatif etkilerini dengelemeye yard\u0131mc\u0131 olabilir. Ba\u011f\u0131rsak mikrobiyotas\u0131n\u0131 destekleyen liften zengin bir beslenme modeli de bu denklemin \u00f6nemli bir par\u00e7as\u0131\u201d diyor.\u00a0<\/p>\n

        \u00a0<\/p>\n

        \u00a0<\/p>\n

        Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"

        K\u0131rm\u0131z\u0131 et pek \u00e7ok ki\u015fi i\u00e7in sofran\u0131n ve \u00f6\u011f\u00fcn\u00fcn vazge\u00e7ilmezi aras\u0131nda yer al\u0131yor.<\/p>\n","protected":false},"author":1,"featured_media":19960,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[],"class_list":["post-19959","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/19959","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=19959"}],"version-history":[{"count":1,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/19959\/revisions"}],"predecessor-version":[{"id":19961,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/19959\/revisions\/19961"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/media\/19960"}],"wp:attachment":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=19959"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=19959"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=19959"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}