{"id":1943,"date":"2026-03-07T17:36:32","date_gmt":"2026-03-07T14:36:32","guid":{"rendered":"https:\/\/dbsnewsmedia.com\/?p=1943"},"modified":"2026-03-07T17:36:38","modified_gmt":"2026-03-07T14:36:38","slug":"saglikli-beslenmenin-yeni-kurali-30-bitki-puani","status":"publish","type":"post","link":"https:\/\/dbsnewsmedia.com\/?p=1943","title":{"rendered":"Sa\u011fl\u0131kl\u0131 Beslenmenin Yeni Kural\u0131: 30 Bitki Puan\u0131"},"content":{"rendered":"\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong>Beslenme uzmanlar\u0131, sebze ve bitkisel g\u0131dalar\u0131n daha fazla t\u00fcketilmesinin genel sa\u011fl\u0131k i\u00e7in \u00f6nemli oldu\u011fu konusunda hemfikir. Peki son d\u00f6nemde s\u0131k\u00e7a konu\u015fulan \u201c30 bitki puan\u0131\u201d yakla\u015f\u0131m\u0131n\u0131 duydunuz mu? \ud83c\udf3f<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu yakla\u015f\u0131m, miktardan \u00e7ok \u00e7e\u015fitlili\u011fe odaklan\u0131yor ve ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 desteklemek i\u00e7in yedi g\u00fcn i\u00e7inde 30 farkl\u0131 bitkisel g\u0131da t\u00fcketmeyi hedefliyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Bu fikir, 10 binden fazla ki\u015finin kat\u0131ld\u0131\u011f\u0131 kitle kaynakl\u0131 bir ara\u015ft\u0131rma olan American Gut Project&#8217;ten ortaya \u00e7\u0131kt\u0131.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Plant-Based Health Professionals UK&#8217;nin kurucusu Dr. Shireen Kassam&#8217;a g\u00f6re, ara\u015ft\u0131rma haftada 30&#8217;dan fazla farkl\u0131 bitki t\u00fcr\u00fc t\u00fcketen ki\u015filerin ba\u011f\u0131rsak mikrobiyomlar\u0131n\u0131n daha \u00e7e\u015fitli oldu\u011funu ve bunun da sa\u011fl\u0131\u011f\u0131 destekledi\u011fini g\u00f6sterdi.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:25px\"><strong>Bitki Puan\u0131 Nas\u0131l Hesaplan\u0131r?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><em><strong>Bitkiler alt\u0131 gruba ayr\u0131l\u0131yor:<\/strong><\/em><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tam tah\u0131llar (kahverengi pirin\u00e7, yulaf, arpa ve kinoa)<\/li>\n\n\n\n<li>Sebzeler<\/li>\n\n\n\n<li>Meyveler<\/li>\n\n\n\n<li>Baklagiller (mercimek, nohut ve fasulye)<\/li>\n\n\n\n<li>F\u0131nd\u0131k ve tohumlar<\/li>\n\n\n\n<li>Otlar ve baharatlar<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Bu, kahve ve bitter \u00e7ikolatan\u0131n da (kakao i\u00e7eri\u011fi y\u00fczde 70 veya daha fazla olan) tohumlardan elde edildi\u011fi i\u00e7in listeye dahil oldu\u011fu anlam\u0131na geliyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Soya ile yap\u0131lan tofu da bu kapsamda de\u011ferlendiriliyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Burada \u00f6nemli olan ise \u00e7e\u015fitlilik.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayn\u0131 bitkiyi iki kez t\u00fcketmek ekstra bir bitki puan\u0131 kazand\u0131rm\u0131yor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kassam, &#8220;En faydal\u0131 g\u0131dalar &#8216;doz etkisi&#8217; g\u00f6sterir; yani makul s\u0131n\u0131rlar i\u00e7inde ne kadar \u00e7ok t\u00fcketilirse o kadar iyi. Ancak ayn\u0131 bitkiyi bir hafta i\u00e7inde birden fazla kez puan olarak sayamazs\u0131n\u0131z&#8221; diyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayn\u0131 meyve veya sebzenin farkl\u0131 renkleri ayr\u0131 puan olarak de\u011ferlendirilebiliyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6rne\u011fin turuncu ve sar\u0131 biberler ya da ye\u015fil ve k\u0131rm\u0131z\u0131 elmalar farkl\u0131 puan say\u0131l\u0131yor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The 30 Plan kitab\u0131n\u0131n yazar\u0131 diyetisyen Catherine Rabess&#8217;e g\u00f6re bunun nedeni, farkl\u0131 renkli bitkilerde bulunan kimyasallar\u0131n \u00e7e\u015fitlili\u011fi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rabess bu durumu \u015f\u00f6yle anlat\u0131yor:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Polifenollerin (bir bile\u015fik grubu) i\u015flevi, g\u0131dan\u0131n rengine ve t\u00fcr\u00fcne ba\u011fl\u0131 olarak b\u00fcy\u00fck \u00f6l\u00e7\u00fcde de\u011fi\u015febilir. Bu faydal\u0131 bile\u015fiklerden ne kadar fazla \u00e7e\u015fit al\u0131rsak o kadar iyi. Ba\u011f\u0131rsaklar\u0131n koruyucular\u0131 olarak g\u00f6r\u00fclebilecek polifenoller; antioksidan, antienflamatuar ve antimikrobiyal \u00f6zelliklere sahiptir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Zararl\u0131 mikroorganizmalara kar\u015f\u0131 savunma sa\u011flar ve kronik hastal\u0131klarla ili\u015fkili olabilecek iltihaplanma ile oksidatif hasar\u0131 azalt\u0131r.&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alt\u0131 gruptaki bitkilerin \u00e7o\u011fu bir puan olarak say\u0131l\u0131yor. Ancak otlar ve baharatlar k\u00fc\u00e7\u00fck porsiyonlar h\u00e2linde t\u00fcketildi\u011fi i\u00e7in her biri \u00e7eyrek puan olarak hesaplan\u0131yor.<br><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/media.cumhuriyet.com.tr\/Archive\/c458d17f-0ed4-438d-8a53-d306a0b2e210.jpg\" alt=\"Image\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:25px\">Bitki Puan\u0131na Dahil Edilmeyen Besinler Nelerdir?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Rabess&#8217;e g\u00f6re bu sorunun yan\u0131t\u0131 olduk\u00e7a basit: &#8220;Tam g\u0131dalardan elde edilmeyen her \u015fey.&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">G\u0131dalar\u0131n i\u015flenmesi, i\u00e7erdikleri faydal\u0131 bile\u015fenleri \u00e7o\u011fu zaman azalt\u0131r ya da ortadan kald\u0131r\u0131r. Bu, o g\u0131dalar\u0131n sa\u011fl\u0131ks\u0131z oldu\u011fu anlam\u0131na gelmez; ancak bitki puan\u0131 olarak say\u0131lmalar\u0131n\u0131 engeller.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6rne\u011fin beyaz ekmek ve makarna, lif a\u00e7\u0131s\u0131ndan zengin kepek ve tohum k\u0131sm\u0131 \u00e7\u0131kar\u0131lm\u0131\u015f bu\u011fday tanesinin i\u00e7 b\u00f6l\u00fcm\u00fcnden yap\u0131l\u0131r. Bu nedenle bitki puan\u0131 olarak say\u0131lmazlar. Ayn\u0131 durum beyaz pirin\u00e7 i\u00e7in de ge\u00e7erlidir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Buna kar\u015f\u0131l\u0131k kahverengi makarna, kahverengi pirin\u00e7 ve tam tah\u0131ll\u0131 ekmek tam tah\u0131l olduklar\u0131 i\u00e7in 30 bitki puan\u0131 i\u00e7inde de\u011ferlendirilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Benzer \u015fekilde meyve suyu, g\u00fcnl\u00fck \u00f6nerilen be\u015f porsiyon meyve-sebze t\u00fcketimine katk\u0131 sa\u011flayabilir; ancak lif i\u00e7ermedi\u011fi i\u00e7in bitki puan\u0131 hesab\u0131na dahil edilmez.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:25px\">30 Bitki Hedefine Ula\u015fmak San\u0131ld\u0131\u011f\u0131 Kadar Zor mu?<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Biraz planlama ve pratikle haftada 30 bitki puan\u0131 toplamak san\u0131ld\u0131\u011f\u0131 kadar zor de\u011fil.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Mercimek gibi toplu pi\u015firilen yemekler, farkl\u0131 malzemeler eklenerek kolayca \u00e7e\u015fitlendirilebilir. Yan\u0131na eklenen sebze garnit\u00fcrleri de puan say\u0131s\u0131n\u0131 art\u0131rabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6zel veya pahal\u0131 malzemelere ihtiya\u00e7 da yok. Konserve, dondurulmu\u015f ve kurutulmu\u015f \u00fcr\u00fcnler gibi b\u00fct\u00e7e dostu se\u00e7eneklerle de bitki puanlar\u0131n\u0131 toplamak m\u00fcmk\u00fcn.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">F\u0131nd\u0131k, tohum ve kurutulmu\u015f meyveler hem sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar olarak t\u00fcketilebilir hem de sebzelere, salatalara ve kahvalt\u0131lara lezzet ve doku katabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ayr\u0131ca tatl\u0131lara da besin de\u011feri ekler.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Beyaz pirin\u00e7, makarna ve ekme\u011fi kahverengi pirin\u00e7, tam tah\u0131ll\u0131 makarna ve ekmekle de\u011fi\u015ftirmek de kolay bir kazan\u0131m sa\u011flar.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6nceden paketlenmi\u015f, b\u00fct\u00e7e dostu ve \u00e7e\u015fitli malzemeler i\u00e7eren \u00fcr\u00fcnler de yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00d6rne\u011fin dondurulmu\u015f dilimlenmi\u015f biber kar\u0131\u015f\u0131mlar\u0131, \u00e7ilek kar\u0131\u015f\u0131mlar\u0131 veya kar\u0131\u015f\u0131k fasulye salatas\u0131 konserveleri d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak kullan\u0131larak 30 puana ula\u015fmak kolayla\u015fabilir.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/media.cumhuriyet.com.tr\/Archive\/e4a1d182-eb8a-4206-b74a-d032534b9be0.jpg\" alt=\"Image\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:25px\">Sa\u011fl\u0131\u011f\u0131n Anahtar\u0131: Ba\u011f\u0131rsak Sa\u011fl\u0131\u011f\u0131<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Rabess, ba\u011f\u0131rsaklar\u0131n v\u00fccuttaki rol\u00fcn\u00fc \u015f\u00f6yle a\u00e7\u0131kl\u0131yor:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Sindirim enzimleri, yiyeceklerdeki karbonhidratlar\u0131, proteinleri ve ya\u011flar\u0131 daha k\u00fc\u00e7\u00fck molek\u00fcllere par\u00e7alayarak v\u00fccudun bunlar\u0131 emmesini sa\u011flar. Ba\u011f\u0131rsak ayr\u0131ca suyu, tuzu ve elektrolitleri emer; at\u0131k \u00fcr\u00fcnleri uzakla\u015ft\u0131r\u0131r ve ba\u011f\u0131rsak mikrobiyomuna ev sahipli\u011fi yapar.&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ba\u011f\u0131rsak mikroplar\u0131 ayn\u0131 zamanda ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonunu destekledi\u011fini s\u00f6yleyen Rabess, &#8220;Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin yakla\u015f\u0131k %70&#8217;i ba\u011f\u0131rsakta bulunur. Ayr\u0131ca hormon d\u00fczenlenmesine, iltihaplanman\u0131n kontrol\u00fcne ve beyin ile ba\u011f\u0131rsak aras\u0131ndaki ileti\u015fime katk\u0131 sa\u011flar&#8221; diyor.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ba\u011f\u0131rsaklar iyi \u00e7al\u0131\u015fmad\u0131\u011f\u0131nda \u015fi\u015fkinlik, kab\u0131zl\u0131k ve mide a\u011fr\u0131s\u0131 gibi belirtiler ortaya \u00e7\u0131kabilir. Ancak baz\u0131 sorunlar daha az belirgin olabilir.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Ba\u011f\u0131rsak Sa\u011fl\u0131\u011f\u0131 Doktoru&#8221; olarak tan\u0131nan bilim insan\u0131, diyetisyen ve yazar Megan Rossi \u015f\u00f6yle diyor:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&#8220;Ba\u011f\u0131rsak semptomlar\u0131n\u0131n olmamas\u0131, otomatik olarak ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131z\u0131n iyi oldu\u011fu anlam\u0131na gelmez. \u00c7\u00fcnk\u00fc ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131 yaln\u0131zca sindirim belirtilerini de\u011fil; zihinsel sa\u011fl\u0131k, kalp sa\u011fl\u0131\u011f\u0131 ve bir\u00e7ok ba\u015fka alan\u0131 da etkiler.&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">K\u0131sacas\u0131, ba\u011f\u0131rsaklar\u0131n\u0131za iyi bak\u0131n, onlar da size iyi bakacakt\u0131r.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">07.03.2026 17:36<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Kaynak:<a href=\"https:\/\/www.cumhuriyet.com.tr\/yasam\/yeni-beslenme-trendi-30-bitki-puani-2484813\">https:\/\/www.cumhuriyet.com.tr\/yasam\/yeni-beslenme-trendi-30-bitki-puani-2484813<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beslenme uzmanlar\u0131, sebze ve bitkisel g\u0131dalar\u0131n daha fazla t\u00fcketilmesinin genel sa\u011fl\u0131k i\u00e7in \u00f6nemli oldu\u011fu konusunda hemfikir. Peki son d\u00f6nemde s\u0131k\u00e7a konu\u015fulan \u201c30 bitki puan\u0131\u201d yakla\u015f\u0131m\u0131n\u0131 duydunuz mu? \ud83c\udf3f Bu yakla\u015f\u0131m, miktardan \u00e7ok \u00e7e\u015fitlili\u011fe odaklan\u0131yor ve ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 desteklemek i\u00e7in yedi g\u00fcn i\u00e7inde 30 farkl\u0131 bitkisel g\u0131da t\u00fcketmeyi hedefliyor. Bu fikir, 10 binden fazla ki\u015finin kat\u0131ld\u0131\u011f\u0131&#8230;<\/p>\n","protected":false},"author":4,"featured_media":1948,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2],"tags":[734,733,344],"class_list":["post-1943","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-bagirsak","tag-bitki","tag-saglikli-beslenme"],"jetpack_featured_media_url":"https:\/\/dbsnewsmedia.com\/wp-content\/uploads\/2026\/03\/b95a5c98-299a-4f92-9bf9-f58ae7bb1b2c.webp","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/1943","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1943"}],"version-history":[{"count":2,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/1943\/revisions"}],"predecessor-version":[{"id":1950,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/1943\/revisions\/1950"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/media\/1948"}],"wp:attachment":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1943"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1943"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}