Kahvaltının Önemi

[:tr]kahvaltiÇocuklar kahvaltıya ihtiyaç duyarlar

Yetişkinlerin her gün daha iyi bir gün geçirmeleri için kahvaltı etmeleri gerekirken çocukların kahvaltıya olan ihtiyaçları yetişkinlere nazaran çok daha fazladır. Çocukların gelişen beyinleri ve vücutları gıdanın düzenli olarak alınmasına ihtiyaç duyar. Çocuklar kahvaltıyı atladıklarında 18 saate kadar uzun sürelere çıkabilen bir açlık periyodu geçirirler ve bu yarı açlık onlar için birçok fiziksel, zihinsel ve davranışsal problemler yaratabilir.

Eğer ebeveynler ve çocukları birkaç dakika daha fazla uyumak için kahvaltıyı kaçırıyorlarsa aslında gün içerisinde uzun vadede zaman kazandıracak ve daha dinç olmanızı sağlayacak besleyici bir kahvaltıyı atlıyorlar demektir. Beyninizi ve vücudunuzu tekrar şarj ederek yaptığınız her işte daha verimli olabilirsiniz. Çocuklarınız için hızlı ve verimli bir kahvaltıyı tam tahıllı kahvaltılık gevrekler üzerine süt dökerek kolaylıkla hazırlayabilirsiniz.

Yetişkinlerde kahvaltı

Bilimsel çalışmalar gösteriyor ki öğün (özellikle de kahvaltıyı) atlamak kilo kontrolünü zorlaştıran etkenlerden biridir. Kahvaltıyı atlamak sonraki öğünde daha çok yemek yemenize sebep olur ki açlık hissini yok etmek için kalorisi yüksek yiyeceklere yönelmenizi sağlar.

Güne dengeli bir kahvaltı ile başlamak için kompleks karbonhidrat, protein, lif, vitamin ve mineral bakımından zengin ve az yağlı besinleri tercih etmemiz gerekir. Düşük kalori değeri ve zengin besin içeriğiyle tam tahıllar en ideal kahvaltı seçeneğidir.[:de]kahvaltiChildren need breakfast

Adults need to have breakfast to experience a better day while the need of children to have breakfast is even more. Continuous body and brain development of children necessitates a regular intake of nutrients. When they skip breakfast, they proceed an hunger period which may be as longer as 18 hours and this half hunger situation can create lots of physical, mental and behavioral problems. If adults or children skip the breakfast in order to sleep a few more minutes, in fact it means they are missing a nutritious meal that will make them be in a fine fettle. You can be more fruitful in your job by charging your brain and body via breakfast. It is practical to prepare fast and nutritious breakfast by pouring of milk on whole grain breakfast cereal for your children.

Breakfast in adults

Scientific studies show that skipping meals, especially breakfast, is one of the main reasons that makes it hard to control body weight. Skipping breakfast results in over eating in the next meal and consuming high calorie foods in order to suppress hunger. To start the day with a well balanced diet, foods that are low in fat and rich in complex carbohydrates, proteins, fiber and vitamins must be preffered. With their low calorie values and rich nutrition contents, whole grains are the perfect breakfast alternatives.[:en]kahvaltiChildren need breakfast

Adults need to have breakfast to experience a better day while the need of children to have breakfast is even more. Continuous body and brain development of children necessitates a regular intake of nutrients. When they skip breakfast, they proceed an hunger period which may be as longer as 18 hours and this half hunger situation can create lots of physical, mental and behavioral problems. If adults or children skip the breakfast in order to sleep a few more minutes, in fact it means they are missing a nutritious meal that will make them be in a fine fettle. You can be more fruitful in your job by charging your brain and body via breakfast. It is practical to prepare fast and nutritious breakfast by pouring of milk on whole grain breakfast cereal for your children.

Breakfast in adults

Scientific studies show that skipping meals, especially breakfast, is one of the main reasons that makes it hard to control body weight. Skipping breakfast results in over eating in the next meal and consuming high calorie foods in order to suppress hunger. To start the day with a well balanced diet, foods that are low in fat and rich in complex carbohydrates, proteins, fiber and vitamins must be preffered. With their low calorie values and rich nutrition contents, whole grains are the perfect breakfast alternatives.[:]

Neden Tam Tahıllı Ürünler Tüketmeliyiz ?

[:tr]Klasik tahıl işlemesinde, tahıllar değirmenlerde öğütülerek kullandığımız un haline gelir. Ancak bu rafinasyon işlemleri sırasında endosperm kepek ve tohumdan ayrılarak sadece nişastalı kısımdan faydalanılır, yani tahıllar içeriğini büyük ölçüde kaybeder.

Tam tahıllardan yapılan besinler, tahılın ruşeymi, endospermi ve kepeği birbirinden ayrılmadığı için kompleks karbonhidrat, protein, lif (diyet posası), B vitaminleri, antioksidanlar ve çinko, demir, bakır ve magnezyum gibi eser vitaminleri de içeren besinler açısından zengindir.

tam_tahilli_urunlerTam tahıllı besinlerle geçirilen öğünler enerjinin yavaş ve dengeli şekilde vücutta kullanılmasını sağlayarak, gün boyunca zinde ve tok hissetmeyi sağlamaktadır. Tam tahıllar açısından zengin bir beslenme tarzının kalp rahatsızlığı, tip 2 diyabet1, obezite2 ve bazı kanser risklerini3 azalttığı bilimsel çalışmalarla ortaya konmuştur. Lif içeriği yüksek olan besinlerin tüketimi, bağırsak hareketlerinin düzgün olmasını sağladığı için bu besin grubu ayrıca sindirim sistemi fonksiyonlarının da düzenlenmesini sağlar.

1 Van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Dietary calcium and magnesium, major food sources, and risk of type 2 diabetes in U.S. black women. Diabetes Care. 2006; 29(10): 2238-2243.
2 Harland JI, Garton LE. Whole-grain intake as a marker of healthy body weight and adiposity. Public Health Nutr. 2008; 11: 554–563.
3 (a) Schatzkin A, Park Y, Leitzmann MF, Hollenbeck AR, Cross AJ. Prospective Study of Dietary Fiber, Whole Grain Foods, and Small Intestinal Cancer. Gastroenterology. 2008; 135:1163-1167. (b) Chan JM, Wang F, Holly EA. Whole grains and risk of pancreatic cancer in a large population-based case-control study in the San Francisco Bay Area, California. Am J Epidemiol.2007;166(10):1174-1185.

[:de]Grains come into the form of flour by milling in grinders in classical grain processing. However, endosperms are separated from bran and wheat germ during this refining process and grains lose a great part of their ingredients where only starch containing part of the grain is being benefited.

tam_tahilli_urunlerWhole grain containing foods are rich in terms of complex carbohydrates, proteins, fiber (diet pulp), vitamin B, antioxidants, zinc, iron, copper and magnesium as all three parts of the grain (endosperm, bran and wheat germ) are remained. Meals containing whole grains provide a slow and balanced use of energy in the body resulting in being active and full upon whole day. A nutrition style that is rich in whole grains has proven to reduce the risks of heart disease, type 2 diabetes1, obezity2 and some cancer types by scientific studies. In addition to these, this type of food aid in regulating the digestion system functions as fiber containing food consumption has been shown to act in improvement of intestinal movement.


1
Van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Dietary calcium and magnesium, major food sources, and risk of type 2 diabetes in U.S. black women. Diabetes Care. 2006; 29(10): 2238-2243.
2 Harland JI, Garton LE. Whole-grain intake as a marker of healthy body weight and adiposity. Public Health Nutr. 2008; 11: 554–563.
3 (a) Schatzkin A, Park Y, Leitzmann MF, Hollenbeck AR, Cross AJ. Prospective Study of Dietary Fiber, Whole Grain Foods, and Small Intestinal Cancer. Gastroenterology. 2008; 135:1163-1167. (b) Chan JM, Wang F, Holly EA. Whole grains and risk of pancreatic cancer in a large population-based case-control study in the San Francisco Bay Area, California. Am J Epidemiol.2007;166(10):1174-1185.[:en]Grains come into the form of flour by milling in grinders in classical grain processing. However, endosperms are separated from bran and wheat germ during this refining process and grains lose a great part of their ingredients where only starch containing part of the grain is being benefited.

tam_tahilli_urunlerWhole grain containing foods are rich in terms of complex carbohydrates, proteins, fiber (diet pulp), vitamin B, antioxidants, zinc, iron, copper and magnesium as all three parts of the grain (endosperm, bran and wheat germ) are remained. Meals containing whole grains provide a slow and balanced use of energy in the body resulting in being active and full upon whole day. A nutrition style that is rich in whole grains has proven to reduce the risks of heart disease, type 2 diabetes1, obezity2 and some cancer types by scientific studies. In addition to these, this type of food aid in regulating the digestion system functions as fiber containing food consumption has been shown to act in improvement of intestinal movement.


1
Van Dam RM, Hu FB, Rosenberg L, Krishnan S, Palmer JR. Dietary calcium and magnesium, major food sources, and risk of type 2 diabetes in U.S. black women. Diabetes Care. 2006; 29(10): 2238-2243.
2 Harland JI, Garton LE. Whole-grain intake as a marker of healthy body weight and adiposity. Public Health Nutr. 2008; 11: 554–563.
3 (a) Schatzkin A, Park Y, Leitzmann MF, Hollenbeck AR, Cross AJ. Prospective Study of Dietary Fiber, Whole Grain Foods, and Small Intestinal Cancer. Gastroenterology. 2008; 135:1163-1167. (b) Chan JM, Wang F, Holly EA. Whole grains and risk of pancreatic cancer in a large population-based case-control study in the San Francisco Bay Area, California. Am J Epidemiol.2007;166(10):1174-1185.[:]

Tam Tahıl Nedir ?

[:tr]tam_tahilTahıl her bir tabakası kendi bütünlüğüne ve kalitesine etki eden üç kısımdan meydana gelir: kepek, endosperm ve tohum.

KEPEK: Lifçe zengin dış kabuktur, tohumu ve endospermi çevresel faktörlerden korur. Lifler, B vitaminleri, mineraller, protein ve yararlı bitkisel öğeler olan fitokimyasallar gibi birçok besleyici maddeyi içerisinde barındırır.

Endosperm: Tahılın nişastalı kısımdır. Bitkinin ana enerji deposudur, büyüyen tohum için besin sağlar. Karbonhidratlar, proteinler ve az miktarda B vitamini içerir.

Tohum (ruşeym): Zengin iç kısmı olup bitki embriyosunu içeren tahılın en küçük parçasıdır. Yağlar, çinko, demir, magnezyum gibi mineralleri, B ve E vitaminleriyle yararlı bitkisel ögeler olan fitokimyasalları içerir.[:de]tam_tahilGrain is composed of three parts – bran, endosperm and seed – each of which affects its own integrity and quality.

BRAN: It is the rich in fiber exterior shell that protects endosperm and seed from environmental factors. Fibers contain a lot of important nutrients including Vitamin B, minerals, protein and phytochemicals which are all nutritious elements.

ENDOSPERM: It is the starch containing part of grain. It provides nourishment for growing seed and acts as main energy supply of the plant.

WHEAT GERM (SEED): Highly rich interior and the smallest part of grain that contains plant embryo. It contains fats, minerals like zinc, iron, magnesium, vitamin B and E, useful nutritional agents and phytochemicals.[:en]tam_tahilGrain is composed of three parts – bran, endosperm and seed – each of which affects its own integrity and quality.

BRAN: It is the rich in fiber exterior shell that protects endosperm and seed from environmental factors. Fibers contain a lot of important nutrients including Vitamin B, minerals, protein and phytochemicals which are all nutritious elements.

ENDOSPERM: It is the starch containing part of grain. It provides nourishment for growing seed and acts as main energy supply of the plant.

WHEAT GERM (SEED): Highly rich interior and the smallest part of grain that contains plant embryo. It contains fats, minerals like zinc, iron, magnesium, vitamin B and E, useful nutritional agents and phytochemicals.[:]