{"id":5808,"date":"2019-11-15T10:14:36","date_gmt":"2019-11-15T07:14:36","guid":{"rendered":"http:\/\/diyetlif.com.tr\/blog\/?p=5808"},"modified":"2019-11-25T14:47:51","modified_gmt":"2019-11-25T11:47:51","slug":"proteinler-ve-beslenme","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/proteinler-ve-beslenme\/","title":{"rendered":"Proteinler ve Beslenme"},"content":{"rendered":"\n<p>Proteinler insanlar\u0131n b\u00fcy\u00fcme ve geli\u015fmesinde olduk\u00e7a \u00f6nemli bir yere sahiptir. Metabolizman\u0131n iyi bir \u015fekilde i\u015flemesi, enzimlerin temel yap\u0131s\u0131n\u0131 olu\u015fturan ana besin kaynaklar\u0131n\u0131n d\u00fczenli olarak al\u0131nmas\u0131, eksikli\u011finin takviye edilmesi sa\u011fl\u0131kl\u0131 olman\u0131n da en temel yoludur.&nbsp;V\u00fccut ihtiyac\u0131 olan proteinleri besinlerden almaktad\u0131r ve bu besinlerin emiliminin sa\u011flanmas\u0131 i\u00e7in bitkisel ve hayvansal protein gruplar\u0131n\u0131n d\u00fczenli t\u00fcketilmesi olduk\u00e7a \u00f6nemlidir. Et grubu, kurubaklagiller, s\u00fct ve yumurta protein a\u00e7\u0131s\u0131ndan zengin olan besinlerdir.<\/p>\n\n\n\n<p><strong><em>Protein grubu<\/em><\/strong> besinler d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak t\u00fcketildi\u011finde, sa\u011fl\u0131kl\u0131 bir v\u00fccut ve ideal kiloda insanlar\u0131n da artmas\u0131 m\u00fcmk\u00fcn olmaktad\u0131r.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2016\/12\/poteinler.jpg\" alt=\"poteinler\" class=\"wp-image-904\"\/><\/figure><\/div>\n\n\n\n<p><strong><em>Bitkisel Proteinler<\/em><\/strong><\/p>\n\n\n\n<p>Protein de\u011ferleri d\u00fc\u015f\u00fck olan ama sa\u011fl\u0131kl\u0131 besinler olan bitkisel proteinler, sebze, meyve ve kurubaklagil grubundaki \u00fcr\u00fcnlerdir.<\/p>\n\n\n\n<p>\u00d6zellikle ye\u015fil mercimek, nohut, avokado ve peynir gibi \u00fcr\u00fcnler sa\u011fl\u0131kl\u0131 proteinler aras\u0131ndad\u0131r. Ancak bu \u00fcr\u00fcnlerde <strong><em>karbonhidrat oran\u0131 y\u00fcksek<\/em><\/strong> olabilece\u011fi i\u00e7in karbonhidrattan en fakir olanlar\u0131n\u0131n t\u00fcketilmesi gerekmektedir.<\/p>\n\n\n\n<p>Tah\u0131l ve kurubaklagillerin bir arada kullan\u0131lmalar\u0131, yedi\u011fimiz yeme\u011fim protein de\u011ferini zenginle\u015ftirmektedir. Mesela ekmeksiz kuru fasulye ya da nohutun pilavla birlikte t\u00fcketimi, zengin bir protein \u00f6\u011f\u00fcn\u00fc sa\u011flar.<\/p>\n\n\n\n<p><strong><em>Hayvansal Proteinler<\/em><\/strong><\/p>\n\n\n\n<p>Hayvansal proteinler k\u0131rm\u0131z\u0131 ve beyaz et, yumurta ve s\u00fct grubu \u00fcr\u00fcnlerdir. Bu \u00fcr\u00fcnler ne kadar do\u011falsa, o kadar sa\u011fl\u0131kl\u0131d\u0131r ve tok tutma \u00f6zelli\u011fi vard\u0131r.<\/p>\n\n\n\n<p>G\u00fcnl\u00fck 90-100 gram kadar et grubu t\u00fcketilmesi olduk\u00e7a \u00f6nemlidir. Hindi, k\u0131rm\u0131z\u0131 et, bal\u0131k ve tavuk en iyi protein kaynaklar\u0131d\u0131r. Bol ye\u015fillikle birlikte t\u00fcketildi\u011finde emilimi de art\u0131\u015f g\u00f6stermektedir.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2016\/12\/tavuk.jpg\" alt=\"tavuk\" class=\"wp-image-905\"\/><\/figure><\/div>\n\n\n\n<p><strong><em>G\u00fcnde Ne Kadar Protein T\u00fcketilmeli?<\/em><\/strong><\/p>\n\n\n\n<p>Kaslar\u0131n g\u00fc\u00e7lenmesi, kan yap\u0131m\u0131 ve sa\u011fl\u0131kl\u0131 bir geli\u015fim i\u00e7in protein t\u00fcketimi olduk\u00e7a \u00f6nemlidir. Bu t\u00fcketim miktar\u0131, 2-3 porsiyon olarak verilmektedir. Mesela 500 ml s\u00fct, yo\u011furt ya da bir dilim peynir bir porsiyondur.<\/p>\n\n\n\n<p>Tah\u0131llar i\u00e7ine s\u00fct ve yo\u011furt kat\u0131l\u0131p \u00e7orba yap\u0131larak daha sa\u011fl\u0131kl\u0131 hale gelmektedir. G\u00fcnde 4-6 porsiyon \u00e7orba t\u00fcketimi, <strong><em>C vitamini y\u00f6n\u00fcnden zengin g\u0131dalar<\/em><\/strong>, \u00e7i\u011f t\u00fcketilmesi gereken sebzeler olduk\u00e7a \u00f6nemlidir.<\/p>\n\n\n\n<p>\u00d6zellikle koyu ye\u015fil yaprakl\u0131 sebzelerin her \u00f6\u011f\u00fcnde t\u00fcketilmesi, al\u0131nan proteinlerin emilimlerini artt\u0131rmakla birlikte, sindirim sistemini de d\u00fczene sokar ve kab\u0131zl\u0131k gibi sorunlar\u0131 \u00f6nler.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Proteinler insanlar\u0131n b\u00fcy\u00fcme ve geli\u015fmesinde olduk\u00e7a \u00f6nemli bir yere sahiptir. Metabolizman\u0131n iyi bir \u015fekilde i\u015flemesi, enzimlerin temel yap\u0131s\u0131n\u0131 olu\u015fturan ana besin kaynaklar\u0131n\u0131n d\u00fczenli olarak al\u0131nmas\u0131, eksikli\u011finin takviye edilmesi sa\u011fl\u0131kl\u0131 olman\u0131n da en temel yoludur.&nbsp;V\u00fccut ihtiyac\u0131 olan proteinleri besinlerden almaktad\u0131r ve bu besinlerin emiliminin sa\u011flanmas\u0131 i\u00e7in bitkisel ve hayvansal protein gruplar\u0131n\u0131n d\u00fczenli t\u00fcketilmesi olduk\u00e7a \u00f6nemlidir. Et [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/diyetlif.com.tr\/blog\/proteinler-ve-beslenme\/\">More<\/a><\/p>\n","protected":false},"author":1,"featured_media":5811,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[233],"tags":[374,375,376],"adace-sponsor":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Proteinler ve Beslenme | Diyetlif Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/diyetlif.com.tr\/blog\/proteinler-ve-beslenme\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Proteinler ve Beslenme | Diyetlif Blog\" \/>\n<meta property=\"og:description\" content=\"Proteinler insanlar\u0131n b\u00fcy\u00fcme ve geli\u015fmesinde olduk\u00e7a \u00f6nemli bir yere sahiptir. 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