Yulaf diyeti: Sağlığa faydaları ve diyet listesi - Posta - Limmonata.com

Yulaf diyeti, yulaf ezmesini temel alan veya yalnızca değişen sürelerde yemekten oluşan bir kalori kısıtlama diyetidir. Yulaf ezmesi uzun zamandır popüler bir kahvaltı seçeneği olmuştur ve yulafın besin olarak tüketimi binlerce yıl öncesine dayanmaktadır. Bu diyet genellikle iki aşamaya ayrılır:
İlki bir hafta sürer ve 7 gün boyunca sadece yulaf ezmesi tüketimine dayanır. Her gün kabaca 1,5 su bardağı yulaf ezmesi ve 1,5 su bardağı yağsız süt tüketerek toplam kalori alımı 900 ile 1100 kalori arasındadır. İkinci aşama, sağlıklı bir üçüncü öğünle birlikte her gün bir veya iki öğün yulaf ezmesi yediğiniz bir ay veya daha fazla süren kısımdır.
İnsanların bu tür sınırlı beslenmeyi sürdürmelerinin en yaygın nedeni kilo vermektir, ancak kalorileri ve rafine gıdaları haftalarca veya aylarca azaltmanın başka faydaları da vardır. Çoğu uzman bu diyetin güvenli olduğu konusunda hemfikir olsa da, özellikle bazı besin maddelerinde yetersiz kalabilirsiniz veya temel süreçlerinizi devam ettirmek için yeterli kaloriyi tüketemezseniz, bazı istenmeyen yan etkiler görebilirsiniz.

1. VE 2. GÜN
Kahvaltı: 1/2 su bardağı yulaf ezmesi, kuru üzüm ve tarçın
Öğle yemeği : 1/2 su bardağı yulaf ezmesi, 1 muz
Akşam yemeği: Tavuk göğsü, yeşil salata
Atıştırmalık: 1/2 su bardağı yaban mersini

Kahvaltı: 1/2 su bardağı yulaf ezmesi, kurutulmuş kızılcık ve tarçın
Öğle yemeği: 1/2 su bardağı yulaf ezmesi, 1/2 su bardağı az yağlı yoğurt
Akşam yemeği: Balık filetosu, brokoli ve yabani pirinç
Atıştırmalık: Bir avuç badem, 1 su bardağı çilek veya 1 elma

Kahvaltı: 1/2 su bardağı yulaf ezmesi, kuru kızılcık ve Hindistan cevizi
Öğle yemeği: 1/2 su bardağı yulaf ezmesi, 1/2 su bardağı az yağlı yoğurt
Akşam yemeği: Yağsız biftek ve salata
Atıştırmalık: 1 portakal veya 1 muz

Kahvaltı: 1/2 su bardağı yulaf ezmesi, 1/2 su bardağı kuru erik ve tarçın
Öğle yemeği: 1/2 su bardağı yulaf ezmesi, bir avuç ceviz ve yağsız yoğurt
Akşam yemeği: 2 su bardağı sebze ve 1 kutu tavuk çorbası
Atıştırmalık: 1/2 su bardağı puding, 1 elma, 2 yemek kaşığı fıstık ezmesi

Yulaf ezmesi diyetinin başlıca faydaları şu şekilde sıralanabilir:
ZAYIFLATIR
Kalorileri bu kadar önemli ölçüde azaltarak, zamanla kilo kaybına neden olabilecek bir kalori açığı yaratırsınız.

Yulaf ezmesi, kabaca 4 gram lif içerdiğinden, daha iyi sindirim ve daha az kabızlık semptomlarına yol açtığından, vücudunuzdaki diyet lifi seviyelerini artırır. 

Sade yulaf daha az kaloriye sahip olduğu için diyabetli kişilere daha fazla sağlık yararı sağlar. Experimental and Clinical Endocrinology & Diabetes dergisinde yer alan bir araştırmaya göre, iki gün boyunca yulaf ezmesi diyeti tüketildiğinde, diyabetli kişilerde yeterli metabolik kontrol sağlanırken insülin seviyelerinde önemli bir düşüş görüldü. 

1 su bardağı yulaf ezmesi 6 grama kadar protein içerebilir; bunlar amino asitlere parçalandıklarında, kasların yanı sıra tüm doku ve hücrelerin yapı taşlarını temsil ederler.

Yulaf ezmesi, kemik mineral yoğunluğunu artırmada ve osteoporozu önlemede önemli unsurlar olan kalsiyum ve demir de dahil olmak üzere bazı temel mineralleri sağlar.

Yulaf açısından zengin bir diyet yapmanın hipotansif etkileri olduğu bilinmektedir. Bu nedenle kan basıncını düşürür ve kardiyovasküler sağlığı korurken aynı zamanda genel kolesterol seviyenizi düşürür.

Bu diyetin en dikkate değer yan etkileri veya potansiyel riskleri şunlar:
Aşırı kilo kaybı
Potansiyel glüten kontaminasyonu
Bozulmuş sindirim veya kabızlık
Çok hızlı bir şekilde çok fazla kilo vermek, metabolik sorunlara ve besin eksikliğine neden olabilir. Yulaf ezmesindeki çok fazla lif, bağırsakta tıkanıklığa ve bağırsakta besin emilimini olumsuz yönde etkileyebilecek aşırı fitik asit salınımına neden olabilir.

Türkiye'den ve Dünya’dan son dakika haberler, köşe yazıları, magazinden siyasete, spordan seyahate bütün konuların tek adresi posta.com.tr; posta.com.tr haber içerikleri kaynak gösterilmeden alıntı yapılamaz, kanuna aykırı ve izinsiz olarak kopyalanamaz, başka yerde yayınlanamaz. …

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