Bal\u0131k, kaliteli protein ve Omega-3 ya\u011f asitlerinin yan\u0131 s\u0131ra A ve D vitaminleri ile iyot, fosfor ve selenyum gibi \u00f6nemli besin \u00f6\u011felerini de i\u00e7eriyor. Atlas \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm Ba\u015fkan\u0131 Prof. Dr. M. Emel Alphan, bal\u0131\u011f\u0131n sa\u011fl\u0131kl\u0131 beslenmedeki \u00f6nemine dikkat \u00e7ekerek \u00f6zellikle ya\u011fl\u0131 bal\u0131klar\u0131n \u00e7ocuklar ve gebeler a\u00e7\u0131s\u0131ndan de\u011ferli bir besin kayna\u011f\u0131 oldu\u011funu s\u00f6yledi.<\/b><\/p>\n
T\u00fcrkiye\u2019de denizlerde genel av yasa\u011f\u0131n\u0131n sona ermesiyle birlikte bal\u0131k sezonu 1 Eyl\u00fcl 2026’da yeniden ba\u015fl\u0131yor. Bal\u0131k sezonunun ba\u015flamas\u0131yla sofralarda daha fazla yer bulmas\u0131 beklenen bal\u0131k, i\u00e7erdi\u011fi kaliteli protein, vitamin ve minerallerin yan\u0131 s\u0131ra \u00f6zellikle Omega-3 ya\u011f asitleriyle sa\u011fl\u0131kl\u0131 beslenmenin \u00f6nemli par\u00e7alar\u0131ndan biri olarak \u00f6ne \u00e7\u0131k\u0131yor.<\/p>\n
Atlas \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm Ba\u015fkan\u0131 Prof. Dr. M. Emel Alphan da bal\u0131k t\u00fcketiminin her ya\u015f grubu i\u00e7in \u00f6nemine dikkat \u00e7ekti.<\/p>\n
Bal\u0131k kaliteli bir protein kayna\u011f\u0131<\/b><\/p>\n
Bal\u0131k etinin yakla\u015f\u0131k y\u00fczde 18-20 oran\u0131nda protein i\u00e7erdi\u011fini belirten Prof. Dr. M. Emel Alphan, bal\u0131\u011f\u0131n ya\u011f i\u00e7eri\u011fine g\u00f6re enerji de\u011ferinin de\u011fi\u015fti\u011fini ifade etti.<\/p>\n
Prof. Dr. M. Emel Alphan, \u201cBal\u0131k eti doymam\u0131\u015f ya\u011f asidi i\u00e7erir. Bal\u0131k ayn\u0131 zamanda kaliteli bir protein (y\u00fczde 18-20) kayna\u011f\u0131d\u0131r. Bal\u0131k ya\u011fs\u0131z ise enerjisi d\u00fc\u015f\u00fck ya\u011fl\u0131 ise enerjisi y\u00fcksektir. Ya\u011fs\u0131z bal\u0131k etinde y\u00fczde 2,5 ya\u011f bulunmas\u0131na ra\u011fmen s\u0131\u011f\u0131r etindeki ya\u011f miktar\u0131 y\u00fczde 18,5\u2019a kadar y\u00fckselebilir ve bu ya\u011f doymu\u015f ya\u011fd\u0131r. Bu y\u00fczden kalp-damar hastal\u0131\u011f\u0131 olanlara ya\u011fs\u0131z bal\u0131k eti \u00f6nerilmektedir\u201d diye konu\u015ftu.<\/p>\n
Deniz kaynakl\u0131 Omega-3 t\u00fcketimi bir gerekliliktir<\/b><\/p>\n
Prof. Dr. M. Emel Alphan, do\u011frudan deniz kaynakl\u0131 Omega-3 t\u00fcketiminin bir gereklilik oldu\u011funu ifade ederek \u201cDiyetle al\u0131nan en temel omega-3 formu alfa-linolenik asit (ALA) so\u011fuk deniz bal\u0131klar\u0131nda (somon, ringa, sardalya, uskumru, ton bal\u0131\u011f\u0131) zengin olarak bulunan eikosapentaenoik asit (EPA) ve dokosaheksaenoik asit (DHA)\u2019d\u0131r. Bitkisel kaynaklardan sa\u011flanan (keten tohumu, ceviz, semizotu vb.) ALA, v\u00fccutta EPA ve DHA’ya d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilse de bu d\u00f6n\u00fc\u015f\u00fcm\u00fcn h\u0131z\u0131 fizyolojik olarak yetersiz kald\u0131\u011f\u0131ndan, do\u011frudan deniz kaynakl\u0131 omega-3’lerin t\u00fcketilmesi sa\u011fl\u0131kl\u0131 bir beslenme d\u00fczeni i\u00e7in elzemdir\u201d dedi.<\/p>\n
Omega-3 ya\u011f asitleri neden \u00f6nemli?<\/b><\/p>\n
Prof. Dr. M. Emel Alphan, Omega-3 ya\u011f asitlerinin sa\u011fl\u0131\u011f\u0131m\u0131z \u00fczerindeki kritik ve \u00e7ok y\u00f6nl\u00fc rolleri ile ilgili \u015fu bilgileri verdi:<\/p>\n
\u201cBal\u0131\u011f\u0131n sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan \u00f6ne \u00e7\u0131kan \u00f6zelliklerinden biri, \u00f6zellikle ya\u011fl\u0131 bal\u0131klarda bulunan Omega-3 \u00e7oklu doymam\u0131\u015f ya\u011f asitleridir. Omega-3 ya\u011f asitleri, insan v\u00fccudunun kendisi taraf\u0131ndan sentezlenemedi\u011fi i\u00e7in d\u0131\u015far\u0131dan diyet yoluyla al\u0131nmas\u0131 zorunlu olan elzem (vazge\u00e7ilmez) besin \u00f6geleridir.<\/p>\n
Levrek ve \u00e7ipura Omega3 kayna\u011f\u0131<\/b><\/p>\n
Omega-3 ya\u011f asidi a\u00e7\u0131s\u0131ndan en zengin bal\u0131k okyanuslarda ya\u015fayan morina bal\u0131\u011f\u0131d\u0131r. \u00dclkemizde Omega-3 kayna\u011f\u0131 bal\u0131klar aras\u0131nda levrek ve \u00e7ipura ba\u015fta gelir.\u00a0 Sardalya ve hamside de Omega-3 bulunur. Somon bal\u0131\u011f\u0131nda ve ton bal\u0131\u011f\u0131nda ise Omega-3 olduk\u00e7a azd\u0131r. Omega-3 ya\u011f asidi gerekti\u011fi takdirde bal\u0131k ya\u011f\u0131 kaps\u00fclleri ile al\u0131nabilir.\u201d<\/p>\n
Omega-3 ya\u011f asitlerinin katk\u0131lar\u0131 \u00e7ok \u00f6nemli<\/b><\/p>\n
Ya\u011fl\u0131 bal\u0131klarda bulunan Omega-3 doymam\u0131\u015f ya\u011f asitlerinin sa\u011fl\u0131k \u00fczerinde \u00e7ok \u00f6nemli olumlu katk\u0131lar\u0131 oldu\u011funu vurgulayan Prof. Dr. M. Emel Alphan, bunlar\u0131 \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n
Omega-3 kalp sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan da \u00f6nemli<\/b><\/p>\n
Prof. Dr. M. Emel Alphan, Omega-3 ya\u011f asitlerinin kalp-damar sa\u011fl\u0131\u011f\u0131 ve kanserden korunma a\u00e7\u0131s\u0131ndan \u00f6nemli katk\u0131lar\u0131 bulundu\u011funa dikkat \u00e7ekti. Prof. Dr. M. Emel Alphan, \u015fu bilgileri verdi:<\/p>\n
\u201cToplam kolesterol ve k\u00f6t\u00fc kolesterol\u00fc (LDL) d\u00fc\u015f\u00fcr\u00fcrken, iyi kolesterol (HDL) d\u00fczeyini y\u00fckseltir. Kandaki trigliserit seviyelerini de d\u00fc\u015f\u00fcrerek kan ya\u011flar\u0131 profilini iyile\u015ftirir.<\/p>\n
Kan\u0131n p\u0131ht\u0131la\u015fmas\u0131n\u0131 \u00f6nleyici (antitrombotik) ve ritim bozuklu\u011funu engelleyici (antiaritmik) etkileri sayesinde koroner arter t\u0131kan\u0131kl\u0131klar\u0131na ve kalp krizlerine kar\u015f\u0131 koruyucudur.<\/p>\n
Kalp hastal\u0131klar\u0131ndan korunmak i\u00e7in haftada en az 1-2 porsiyon (150-300 g pi\u015fmi\u015f) bal\u0131k t\u00fcketilmesi \u00f6nerilir. Doymu\u015f ya\u011flar\u0131n azalt\u0131l\u0131p yerine bu \u00e7oklu doymam\u0131\u015f ya\u011f asitlerinin koyulmas\u0131, kardiyometabolik riski d\u00fc\u015f\u00fcrmede en etkili klinik y\u00f6ntemdir.<\/p>\n
Haftada en az 1-2 porsiyon bal\u0131k t\u00fcketilmeli<\/b><\/p>\n
Kalp hastal\u0131klar\u0131ndan ve di\u011fer hastal\u0131klardan korunmak i\u00e7in haftada en az 1-2 porsiyon (150-300 g pi\u015fmi\u015f) bal\u0131k t\u00fcketilmesi \u00f6nerilir. Doymu\u015f ya\u011flar\u0131n azalt\u0131l\u0131p yerine bu \u00e7oklu doymam\u0131\u015f ya\u011f asitlerinin koyulmas\u0131, kardiyometabolik riski d\u00fc\u015f\u00fcrmede en etkili klinik y\u00f6ntemdir.\u201d<\/p>\n
Kemik sa\u011fl\u0131\u011f\u0131na da katk\u0131 sa\u011fl\u0131yor<\/b><\/p>\n
Bal\u0131k, Omega-3’\u00fcn yan\u0131 s\u0131ra D vitamini, fosfor ve protein gibi kemik sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan \u00f6nemli besin \u00f6\u011felerini de bar\u0131nd\u0131r\u0131yor.<\/p>\n
Bal\u0131\u011f\u0131n kemiklerin kalsiyum depolamas\u0131na katk\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 s\u00f6yleyen Prof. Dr. Emel Alphan, \u201cAyr\u0131ca inflamasyonu bask\u0131lay\u0131c\u0131 etkisi sayesinde romatoit artrit (eklem iltihab\u0131) geli\u015fimini yava\u015flat\u0131r, ast\u0131ma kar\u015f\u0131 koruyucu etki g\u00f6sterir. Eklem iltihab\u0131 olu\u015fumuna neden olan ve k\u0131k\u0131rdak dokuda hasar olu\u015fturan enzim aktivitesinin azalt\u0131lmas\u0131nda rol\u00fc oldu\u011fu belirlenmi\u015ftir. Eklem hassasiyetlerinin giderilmesi, sabah sertli\u011finin azalt\u0131lmas\u0131, romatoid artritte ila\u00e7 ihtiyac\u0131n\u0131n azalt\u0131lmas\u0131nda da etkilidir. Ayr\u0131ca \u00fclseratif kolit gibi baz\u0131 iltihabi hastal\u0131klarda Omega-3 ya\u011f asitlerinin olumlu etkileri vard\u0131r\u201d dedi.\u00a0<\/p>\n
\u00c7ocuklar ve gebeler ya\u011fl\u0131 bal\u0131k t\u00fcketmelidir<\/b><\/p>\n
Bal\u0131\u011f\u0131n ayr\u0131ca A ve D vitaminleri ile iyot, fosfor, selenyum gibi mineraller y\u00f6n\u00fcnden de zengin oldu\u011funu belirten Prof. Dr. M. Emel Alphan, \u201c\u00d6zellikle ya\u011fl\u0131 bal\u0131klar\u0131 \u00e7ocuklar ve gebeler s\u0131k\u00e7a yemelidir. Bal\u0131k yemekle g\u00fcnl\u00fck niasin ve riboflavin (B vitaminleri) ihtiyac\u0131n\u0131n y\u00fczde 5-15\u2019i kar\u015f\u0131lanm\u0131\u015f olur. B6 ve B12 vitaminleri i\u00e7in de iyi bir kaynak olan bal\u0131\u011f\u0131n sa\u011fl\u0131kl\u0131 beslenme \u00e7er\u00e7evesinde haftada 2-3 kez t\u00fcketilmesi gerekir\u201d tavsiyesinde bulundu.<\/p>\n
Bal\u0131k t\u00fcketiminde c\u0131vaya dikkat!<\/b><\/p>\n
Sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan bu kadar \u00f6nemli olan Omega-3 ya\u011f asitlerinin kayna\u011f\u0131 olan bal\u0131klar\u0131 t\u00fcketirken c\u0131va maruziyetini en aza indirmek i\u00e7in de \u00e7ok dikkatli olunmas\u0131 gerekti\u011fini ifade ederek s\u00f6zlerini \u015f\u00f6yle tamamlad\u0131:<\/p>\n
\u201cMetilciva, dioksin ve a\u011f\u0131r metallerin; \u00f6zellikle bebeklerin, k\u00fc\u00e7\u00fck \u00e7ocuklar\u0131n ve hamilelerin beyin ve sinir sistemi geli\u015fimine zarar vermesini \u00f6nlemek i\u00e7in bal\u0131k tercihleri \u015fu \u015fekilde olmal\u0131d\u0131r. EPA ve DHA ya\u011f asidi i\u00e7eri\u011fi y\u00fcksek, c\u0131va seviyesi en d\u00fc\u015f\u00fck ve y\u00fczeyde ya\u015fayan hamsi, istavrit, palamut, uskumru, alabal\u0131k, somon (\u00e7iftlik somonu), ton bal\u0131\u011f\u0131, ringa bal\u0131\u011f\u0131 ve levrek g\u00fcvenle t\u00fcketilebilir. Derinlerde ya\u015fayan ve b\u00fcnyesinde y\u00fcksek miktarda c\u0131va\/a\u011f\u0131r metal biriktirme riski olan k\u0131l\u0131\u00e7 bal\u0131\u011f\u0131, kalkan bal\u0131\u011f\u0131, midye ve benzeri kabuklu deniz \u00fcr\u00fcnleri t\u00fcketilmemelidir.\u201d<\/p>\n
Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"
Bal\u0131k, kaliteli protein ve Omega-3 ya\u011f asitlerinin yan\u0131 s\u0131ra A ve D vitaminleri ile iyot, fosfor ve selenyum gibi \u00f6nemli besin \u00f6\u011felerini de i\u00e7eriyor.<\/p>\n","protected":false},"author":1,"featured_media":30883,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[],"class_list":["post-30882","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\/30882","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=30882"}],"version-history":[{"count":1,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/30882\/revisions"}],"predecessor-version":[{"id":30884,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/30882\/revisions\/30884"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/media\/30883"}],"wp:attachment":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=30882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=30882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=30882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}