{"id":10092,"date":"2024-05-06T00:00:41","date_gmt":"2024-05-06T00:00:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10092"},"modified":"2024-05-06T16:47:45","modified_gmt":"2024-05-06T16:47:45","slug":"chocolate-cacao-drinks-aid-post-workout-recovery","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/chocolate-cacao-drinks-aid-post-workout-recovery\/","title":{"rendered":"\u00c7\u0130KOLATA VE CACAO \u0130\u00c7ECEKLER EGZERSIZ SONRASI \u0130Y\u0130LE\u015eMEYE YARDIM"},"content":{"rendered":"<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2015\/06\/rsz_shutterstock_614272363-e1470034204544.jpg\" alt=\"\" \/><\/figure>\n<p>Kim y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kt\u0131ktan sonra ya da yama\u00e7larda bir g\u00fcn ge\u00e7irdikten sonra s\u0131cak \u00e7ikolata sevmez ki? Nefis! Ama uzun bir ko\u015fudan sonra bir fincan s\u0131cak \u00e7ikolataya, bisiklet turuna veya egzersize ne dersin? Bu tatl\u0131 i\u00e7ece\u011fin, egzersiz sonras\u0131 iyile\u015fme s\u00f6z konusu oldu\u011funda s\u00fcper g\u00fc\u00e7lere sahip oldu\u011fu iddia ediyor. \u0130\u00e7erdi\u011fi bifidobakteriler midemizde \u00e7o\u011fal\u0131r ve antienflamatuar \u00f6zelliklere sahip ajanlar \u00fcretir&#8230; ve bu birka\u00e7 faydadan sadece biri. Spor hekimleri s\u0131cak \u00e7ikolatay\u0131 ger\u00e7ek bir g\u00fc\u00e7 i\u00e7ece\u011fi olarak g\u00f6r\u00fcrler.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-7873\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2015\/06\/rsz_shutterstock_614272363.jpg\" alt=\"cacao\" \/><\/figure>\n<\/div>\n<h2><strong>S\u0131CAK \u00c7IKOLATA TARAF\u0131NDAN SA\u011eLANAN EN IYI MALZEMELER<\/strong><\/h2>\n<p>Bir fincan s\u0131cak (veya so\u011fuk) \u00e7ikolata, v\u00fccudunuzun kaslar ve kemikler i\u00e7in ihtiya\u00e7 duydu\u011fu bir dizi mineral sa\u011flar:<\/p>\n<ul>\n<li>Potasyum<\/li>\n<li>Bak\u0131r<\/li>\n<li>Magnezyum<\/li>\n<li>Demir<\/li>\n<li>Fosfor<\/li>\n<li>Kalsiyum<\/li>\n<li>Flavonoidler (ikincil bitki maddeleri)<\/li>\n<li>Protein<\/li>\n<li>D Vitamini<\/li>\n<\/ul>\n<h2><strong>M\u00dcKEMMEL KAR\u0131\u015e\u0131M<\/strong><\/h2>\n<p>Kakao tozu ve s\u00fct\u00fcn kar\u0131\u015f\u0131m\u0131, egzersizinizden sonra m\u00fckemmel bir karbonhidrat ve protein oran\u0131 sunar: 3 par\u00e7a karbonhidrat ve 1 par\u00e7a protein. Kaslar\u0131n\u0131za gerekli egzersiz sonras\u0131 iyile\u015fme proteinini sa\u011flamak ve v\u00fccudunuzun karbonhidratlara dolmas\u0131na yard\u0131mc\u0131 olmak i\u00e7in bu tatl\u0131 muameleden bir fincan i\u00e7in. Kanadal\u0131 spor hekimleri, karbonhidrat ve protein kar\u0131\u015f\u0131m\u0131n\u0131n iyile\u015fmeyi elma suyu veya alkols\u00fcz bira gibi saf karbonhidratl\u0131 i\u00e7eceklerden daha da art\u0131rd\u0131\u011f\u0131n\u0131 do\u011frulad\u0131.<\/p>\n<p>Indianapolis Indiana \u00dcniversitesi&#8217;nden ara\u015ft\u0131rmac\u0131lar da \u00e7ikolata \/ kakaolu s\u00fct\u00fcn kas yenilenmesini h\u0131zland\u0131rd\u0131\u011f\u0131n\u0131 ve egzersiz sonras\u0131 bitkinli\u011fi azaltt\u0131\u011f\u0131n\u0131 buldu.<\/p>\n<h2><strong>FLAVONOIDLER NASIL YARDIM EDER?<\/strong><\/h2>\n<p>Flavonoidler ikincil bitki maddeleridir. Sadece kakaoda de\u011fil, ayn\u0131 zamanda k\u0131rm\u0131z\u0131 \u015farap, \u00fcz\u00fcm suyu, \u00e7ay, meyve ve sebzelerde de bulunurlar ve bir\u00e7ok olumlu, sa\u011fl\u0131\u011f\u0131 te\u015fvik edici \u00f6zelliklere sahiptirler:<\/p>\n<ul>\n<li>Kanseri \u00f6nleyin (mide, kolon ve meme kanseri riskini azalt\u0131rlar)<\/li>\n<li>Antioksidanlar (metabolik s\u00fcre\u00e7lerin veya \u00e7evresel stresin veya sigara duman\u0131n\u0131n sonucu olabilecek serbest radikalleri ba\u011flarlar; radikaller cildinizin daha h\u0131zl\u0131 ya\u015flanmas\u0131n\u0131 sa\u011flar ve kanser veya kardiyovask\u00fcler hastal\u0131klar gibi hastal\u0131klar\u0131 te\u015fvik edebilir)<\/li>\n<li>Antienflamatuar<\/li>\n<li>Daha d\u00fc\u015f\u00fck kan bas\u0131nc\u0131<\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-36789\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn321\/wp-content\/uploads\/2015\/06\/rsz_istock_000033598098_full.jpg\" alt=\"Dark Chocolate with Cocoa on Wooden Table\" \/><\/figure>\n<p>D\u00fcsseldorf ve Maastricht&#8217;in Avrupa \u00fcniversite klinikleri, sporculara bir haftal\u0131k bir s\u00fcre boyunca g\u00fcnde iki kez \u00e7ikolata i\u00e7ece\u011fi ikram edildi\u011fi bir \u00e7al\u0131\u015fma yapt\u0131. \u0130\u00e7erdi\u011fi flavonoidler sayesinde kan ak\u0131\u015flar\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde artm\u0131\u015f ve kan damarlar\u0131ndaki birikintiler azalt\u0131lm\u0131\u015ft\u0131r.<\/p>\n<h2><strong>KENDI G\u00dc\u00c7 I\u00c7ECE\u011eINIZI KAR\u0131\u015eT\u0131R\u0131N<\/strong><\/h2>\n<p>Sadece kendi DIY kurtarma \u00e7ikolata i\u00e7ece\u011finiz i\u00e7in bir avu\u00e7 malzemeye ihtiyac\u0131n\u0131z var. S\u00fct (isterseniz az ya\u011fl\u0131), \u015fekersiz kakao tozu ve \u015feker veya bal &#8211; hepsi bu. Tatland\u0131r\u0131lm\u0131\u015f kakao tozu yerine do\u011fal kakao tozu kulland\u0131\u011f\u0131n\u0131zdan emin olun, \u00e7\u00fcnk\u00fc ikincisi \u00e7ok d\u00fc\u015f\u00fck kakao i\u00e7eri\u011fine ve bu nedenle \u00e7ok az flavonoide sahiptir.<\/p>\n<ul>\n<li>250ml \/ 1 bardak s\u00fct*<\/li>\n<li>1 Yemek ka\u015f\u0131\u011f\u0131 \u015feker veya bal<\/li>\n<li>1 yemek ka\u015f\u0131\u011f\u0131 kakao tozu (\u015fekersiz) veya 10g bitter \u00e7ikolata (en az% 85 kakao ile)<\/li>\n<\/ul>\n<p><sub>*Soya s\u00fct\u00fc kullanmaktan \u00e7ekinmeyin, ancak ayn\u0131 miktarda karbonhidrata ula\u015fmak i\u00e7in tatland\u0131r\u0131lm\u0131\u015f versiyonu kulland\u0131\u011f\u0131n\u0131zdan emin olun.<\/sub><\/p>\n<p>Ve voil\u00e0, kendine 8g protein ve 24g karbonhidratl\u0131 bir i\u00e7ki ald\u0131n.<\/p>\n<p>Egzersizlerinizden sonra iyile\u015fmeye yard\u0131mc\u0131 olmak i\u00e7in g\u00fc\u00e7l\u00fc bir i\u00e7ecek olarak s\u0131cak (veya so\u011fuk) \u00e7ikolatay\u0131 deneyin.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Kim y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kt\u0131ktan sonra ya da yama\u00e7larda bir g\u00fcn ge\u00e7irdikten sonra s\u0131cak \u00e7ikolata sevmez ki? Nefis! Ama uzun bir ko\u015fudan [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10093,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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