Yumurta Sağlığa Zararlı Mı?

yumurta site
Araştırma İncelemeleri Fitness

Yumurta Sağlığa Zararlı Mı?

Bu kısa derleme, yumurta alımı konusundaki önerilerin günümüzde neler olduğunu ve yumurta sarısının tüketilmesi söylendiği gibi zararlı olup olmadığı gibi soruların cevaplarını aramaktadır.⠀⠀

ÖNERİLER DEĞİŞTİ⠀

Kurumlar son yıllarda önerilerini büyük ölçüde revize ettiler. Geçmiş yıllarda diyet kolestrol konusunda birçok sınır varken günümüzde İngiltere ve Amerikan Kalp Derneği gibi köklü kuruluşlar günlük alınacak diyet kolestrol miktarındaki sınırları kaldırdılar (1,2).⠀

Yumurta üzerindeki kara bulutlar tam dağılmış derken, geçmiş yıllarda kalmaya devam eden bazı uzmanlar özellikle yumurtanın zararları konusunda önerilerine devam ettiler. Peki haklılar mıydı?⠀

GÜNCEL ARAŞTIRMALAR

Hemen hemen tüm gözlemsel araştırmalar ve meta-analizler, yumurta alımının kardiyovasküler hastalık riski ile ilişkili olmadığını bulmuştur (4,5,6).⠀

50 ülkeden 177.000 kişi üzerindeki bir araştırma, yumurta alımı ile kan lipitleri, ölüm veya kardiyovasküler rahatsızlıklar arasında anlamlı bir ilişki tespit edemedi (7).⠀

Genel popülasyon üzerindeki yumurtanın zararları şu anlık ortadan kaldırılırken, egzersiz yönünde ise yumurtanın sadece beyazının kullanılması fikri hala geçerliliğini koruyor. Peki bu strateji mantıklı mı?⠀

SADECE YUMURTANIN BEYAZININ TÜKETİLMESİ MANTIKLI MI?

2017 tarihli bir araştırma, tüm yumurtayı tüketenler ve sadece beyazını tüketenler arasında kas protein sentezi üzerinden bir karşılaştırma yaptılar.⠀

Sonuçlar, yumurtayı sarısıyla birlikte tüketenlerin kas protein sentezinde daha yüksek bir artış sağlandığı yönündeydi (8).⠀⠀

SONUÇ

Günümüzdeki araştırmalar yumurtanın hastalık riskiyle ilişkisinin olmadığını tespit etmiştir.⠀

Protein sentezinden tam fayda alabilmek için yumurtanın sarısıyla tüketilmesi önerilmiştir.⠀

Genel olarak araştırmalar günlük 3 yumurta sayısını kullandıklarından ötürü bu sayının yukarısındaki rakamlar için bir görüş bildirmek güçtür.⠀

Ancak bir araştırma, günde 25 yumurta tüketen 88 yaşındaki bir kişinin kolestrol düzeyinin ve genel sağlığının iyi olduğunu tespit etmiştir (9). Tabii ki, bir bireyin aşırı yumurta tüketimi herkese yansıtılamayacak olsa da sonuç yine de ilginçtir.⠀

KAYNAKLAR

  • (1) Gray, J., & Griffin, B. (2009). Eggs and dietary cholesterol–dispelling the myth. Nutrition Bulletin, 34(1), 66-70.⠀
  • (2) DeSalvo, K. B.,(2016). Dietary guidelines for Americans. Jama, 315(5), 457-458.⠀
  • (3) Fuller, N. R.,(2015). Egg consumption and human cardio-metabolic health in people with and without diabetes. Nutrients, 7(9), 7399-7420.⠀
  • (4) Rong, Y., (2013). Egg consumption and risk of coronary heart disease and stroke: dose-response meta-analysis of prospective cohort studies. Bmj, 346, e8539.⠀
  • (5) Bechthold, A., (2019). Food groups and risk of coronary heart disease, stroke and heart failure: a systematic review and dose-response meta-analysis of prospective studies. Critical reviews in food science and nutrition, 59(7), 1071-1090.⠀
  • (6) Xu, L., (2019). Egg consumption and the risk of cardiovascular disease and all-cause mortality: Guangzhou Biobank Cohort Study and meta-analyses. European journal of nutrition, 58(2), 785-796.⠀
  • (7) Dehghan. (2020). Association of egg intake with blood lipids, cardiovascular disease, and mortality in 177,000 people in 50 countries. The American Journal of Clinical Nutrition.⠀
  • (8) Van Vliet, (2017). Consumption of whole eggs promotes greater stimulation of postexercise muscle protein synthesis than consumption of isonitrogenous amounts of egg whites in young men. The American journal of clinical nutrition, 106(6), 1401-1412.⠀
  • (9) Kern Jr, F. (1991). Normal plasma cholesterol in an 88-year-old man who eats 25 eggs a day: mechanisms of adaptation. New England Journal of Medicine, 324(13), 896-899.⠀

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