{"id":12600,"date":"2024-06-25T00:00:05","date_gmt":"2024-06-25T00:00:05","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12600"},"modified":"2024-06-25T16:08:38","modified_gmt":"2024-06-25T16:08:38","slug":"9-essential-amino-acids-food-sources-to-find-them","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/9-essential-amino-acids-food-sources-to-find-them\/","title":{"rendered":"9 ESANSIYEL AM\u0130NO AS\u0130T | ONLARI BULMAK I\u00c7IN BESIN KAYNAKLARI"},"content":{"rendered":"<\/p>\n<p>Amino asitler proteinlerin yap\u0131 ta\u015flar\u0131 olarak bilinir. V\u00fccudun d\u00fczg\u00fcn b\u00fcy\u00fcmesi ve \u00e7al\u0131\u015fmas\u0131 i\u00e7in 20 farkl\u0131 amino aside ihtiyac\u0131 olsa da, v\u00fccudunuzun yiyecek olmadan \u00fcretemeyece\u011fi 9 esansiyel amino asit vard\u0131r.<\/p>\n<p>9 esansiyel amino asidin her biri benzersiz i\u015flevlere sahiptir. Baz\u0131 esansiyel amino asitler kas geli\u015fimi i\u00e7in \u00f6nemlidir, baz\u0131lar\u0131 ise ruh halini d\u00fczenlemeye yard\u0131mc\u0131 olur. Bu nedenle, hepimiz kas k\u00fctlesi olu\u015fturmaya yard\u0131mc\u0131 olmak i\u00e7in amino asitleri paketlemek isteyen fitness fanatikleri olmasak da, herkes do\u011fru esansiyel amino asitlerle sa\u011fl\u0131kl\u0131 bir diyet yemekten yararlanabilir. \u0130\u015fte 9 esansiyel amino asit, hangi rolleri oynad\u0131klar\u0131 ve yiyeceklerde nerede bulunabilecekleri. Baz\u0131 ciddi bilimsel terminoloji i\u00e7in kendinizi destekleyin:<\/p>\n<h2>1. FENILALANIN<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-1.jpg\" alt=\"\" \/><\/figure>\n<p><span>Yeterli fenilalanin olmadan v\u00fccudunuz bili\u015fsel i\u015flev bozuklu\u011fu, depresyon ve i\u015ftah kayb\u0131 ya\u015fayabilir.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref1\"><sup>1<\/sup><\/a><span>\u00a0V\u00fccuttaki rol\u00fc \u015funlar\u0131 i\u00e7erir:<\/span><\/p>\n<ul>\n<li>Fenilalanin, tirozin gibi di\u011fer amino asitlerin olu\u015fturulmas\u0131na yard\u0131mc\u0131 olur. Tirozin, dopamin (mutlu kimyasal) gibi n\u00f6rotransmitterlerin \u00fcretilmesine yard\u0131mc\u0131 olmak i\u00e7in kullan\u0131l\u0131r.<\/li>\n<li>Fenilalanin ayr\u0131ca adrenalininizi d\u00fczenleyen di\u011fer \u00f6nemli beyin kimyasallar\u0131n\u0131n (v\u00fccudunuzun sava\u015f\u0131 veya u\u00e7u\u015f tepkisi) olu\u015fturulmas\u0131na yard\u0131mc\u0131 olur.<\/li>\n<li>Fenilalanin, metabolizman\u0131z\u0131 d\u00fczenleyen tiroid hormonlar\u0131n\u0131n habercisidir.<\/li>\n<\/ul>\n<p><em>Fenilalanin besin kaynaklar\u0131<\/em><\/p>\n<ul>\n<li><span>Hayvan kaynaklar\u0131 aras\u0131nda s\u0131\u011f\u0131r eti, kuzu eti, domuz eti, k\u00fcmes hayvanlar\u0131, peynir, yumurta ve yo\u011furt bulunur. Her 100 gr s\u0131\u011f\u0131r eti i\u00e7in, yakla\u015f\u0131k% 154 \u00f6nerilen diyet al\u0131m\u0131 elde ederdiniz.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref2\"><sup>2<\/sup><\/a><\/li>\n<li>Bitki bazl\u0131 se\u00e7enekler aras\u0131nda tofu, kabak \u00e7ekirde\u011fi, yer f\u0131st\u0131\u011f\u0131, bu\u011fday tohumu, kinoa, yabani pirin\u00e7, ayr\u0131ca baz\u0131 tohumlar ve f\u0131nd\u0131k bulunur. Ortalama olarak, yenen her 100g firma tofu i\u00e7in, \u00f6nerilen Fenilalanin diyet al\u0131m\u0131n\u0131n yakla\u015f\u0131k% 95&#8217;ini almay\u0131 bekleyin<\/li>\n<\/ul>\n<h2>2.\u00a0THREONINE<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-2.jpg\" alt=\"\" \/><\/figure>\n<p>Threonine sa\u011fl\u0131kl\u0131 cilt ve di\u015flerin korunmas\u0131nda kilit rol oynar. Threonine b\u00fcy\u00fck \u00f6l\u00e7\u00fcde merkezi sinir sisteminde bulundu\u011fundan, \u00e7al\u0131\u015fmalar farkl\u0131 depresyon t\u00fcrlerinin tedavisinde yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermi\u015ftir. V\u00fccutta nas\u0131l etkile\u015fime girdi\u011fi a\u015fa\u011f\u0131da a\u015fa\u011f\u0131dar:<\/p>\n<ul>\n<li>V\u00fccuda girdikten sonra, threonine glisine ad\u0131 verilen bir kimyasala d\u00f6n\u00fc\u015f\u00fcr. Glisine elastin, kollajen ve kas dokusu \u00fcretmeye yard\u0131mc\u0131 olun.<\/li>\n<li><span>Metin (ba\u015fka bir amino asit) ile birle\u015ftirildi\u011finde, glisin ya\u011f asitlerinin i\u015flenmesine yard\u0131mc\u0131 olur ve karaci\u011fer yetmezli\u011fini \u00f6nlemeye yard\u0131mc\u0131 olur.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref3\"><sup>3<\/sup><\/a><\/li>\n<\/ul>\n<p><em>Threonine besin kaynaklar\u0131<\/em><\/p>\n<ul>\n<li><span>Hayvansal threonine kaynaklar\u0131 aras\u0131nda ya\u011fs\u0131z s\u0131\u011f\u0131r eti, kuzu eti, domuz eti, kolajen, jelatin, peynir bulunur. Her 100 gr ya\u011fs\u0131z s\u0131\u011f\u0131r eti veya kuzu eti i\u00e7in \u00f6nerilen diyet al\u0131m\u0131n\u0131z\u0131n yakla\u015f\u0131k% 165&#8217;i vard\u0131r.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref5\"><sup>5<\/sup><\/a><\/li>\n<li>Bitki bazl\u0131 kaynaklar aras\u0131nda tofu, ay\u00e7i\u00e7e\u011fi tohumu, keten tohumu, bu\u011fday tohumu, kaju, badem, mercimek ve Antep f\u0131st\u0131\u011f\u0131 bulunur. Threonine i\u00e7in en zengin bitki bazl\u0131 kaynak soya \u00fcr\u00fcnleridir, 100 gr kavrulmu\u015f soya fasulyesi ile ayr\u0131ca \u00f6nerilen threonine diyet al\u0131m\u0131n\u0131z\u0131n yakla\u015f\u0131k% 165&#8217;ini verir.<\/li>\n<\/ul>\n<h2>3. TRIPTOFAN<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-3.jpg\" alt=\"\" \/><\/figure>\n<p>Yeterli triptofan t\u00fcketmek, g\u0131da isteklerini d\u00fczenlemeye yard\u0131mc\u0131 olabilir. V\u00fccuttaki rol\u00fc \u015funlar\u0131 i\u00e7erir:<\/p>\n<ul>\n<li>Triptofan serotonin \u00fcretimi i\u00e7in \u00e7ok \u00f6nemlidir. Serotonin i\u015ftah\u0131, uykuyu, ruh halini ve a\u011fr\u0131y\u0131 d\u00fczenlemeye yard\u0131mc\u0131 olur ve ayn\u0131 zamanda do\u011fal bir yat\u0131\u015ft\u0131r\u0131c\u0131 g\u00f6revi g\u00f6r\u00fcr.<\/li>\n<li>Ayr\u0131ca uykumuzu d\u00fczenlemeye yard\u0131mc\u0131 olan bir hormon olan melatonin&#8217;in habercisi oldu\u011fu bilinmektedir. Bir\u00e7o\u011fumuzun bildi\u011fi gibi, iyi miktarda uykuya sahip olmak v\u00fccudunuzun ba\u011f\u0131\u015f\u0131kl\u0131k tepkisi ve sinir sistemi i\u015flevi i\u00e7in \u00e7ok \u00f6nemlidir.<\/li>\n<\/ul>\n<p><em>Triptofan besin kaynaklar\u0131<\/em><\/p>\n<ul>\n<li>Hayvansal kaynaklar aras\u0131nda bitter \u00e7ikolata, s\u00fct, peynir, hindi, k\u0131rm\u0131z\u0131 etler, yo\u011furt, yumurta ve bal\u0131k bulunur.<\/li>\n<li><span>Bitki bazl\u0131 kaynaklar aras\u0131nda nohut, pepitas, spirulina, muz ve yer f\u0131st\u0131\u011f\u0131 bulunur. Bununla birlikte, tohumlar ve f\u0131nd\u0131klar (\u00f6zellikle kabak ve kabak tohumlar\u0131) da \u00e7ok miktarda triptofana sahiptir. Her 100 gr tohum i\u00e7in yakla\u015f\u0131k% 206 \u00f6nerilen diyet triptofan al\u0131m\u0131 alacaks\u0131n\u0131z. 100 gr peynir (azalt\u0131lm\u0131\u015f ya\u011f mozzarella) i\u00e7in \u00f6nerilen diyet al\u0131m\u0131n\u0131z\u0131n yakla\u015f\u0131k% 204&#8217;\u00fcn\u00fczde olmal\u0131s\u0131n\u0131z.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref7\"><sup>7<\/sup><\/a><\/li>\n<\/ul>\n<h2>4.\u00a0METHIONINE<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-4.jpg\" alt=\"\" \/><\/figure>\n<p>Methionine metabolizma ve detoksifikasyona yard\u0131mc\u0131 olur. V\u00fccuttaki rol\u00fc \u015funlar\u0131 i\u00e7erir:<\/p>\n<ul>\n<li>Methioninde bulunan k\u00fck\u00fcrt, h\u00fccreleri serbest radikal hasar\u0131ndan koruyarak v\u00fccut i\u00e7in bir antioksidan g\u00f6revi g\u00f6r\u00fcr. Ayr\u0131ca v\u00fccuttaki kur\u015fun ve c\u0131va gibi di\u011fer a\u011f\u0131r metallerin giderilmesine yard\u0131mc\u0131 olur. V\u00fccutta yeterli k\u00fck\u00fcrt olmadan, insanlar artrite, hasarl\u0131 dokuya daha duyarl\u0131 olabilir ve iyile\u015fme sorunu ya\u015fayabilirler.<\/li>\n<li>Metiyonin ayr\u0131ca ya\u011f\u0131 par\u00e7alamaya ve karaci\u011ferdeki ya\u011f birikintilerini \u00f6nlemeye yard\u0131mc\u0131 olur. Yine de bu amino asidin \u00e7ok fazla olmas\u0131, ateroskleroza veya arterlerde ya\u011f birikintilerine yol a\u00e7abilir.<\/li>\n<\/ul>\n<p><em>Methionine besin kaynaklar\u0131<\/em><\/p>\n<ul>\n<li>Hayvan kaynaklar\u0131 aras\u0131nda ton bal\u0131\u011f\u0131, somon, karides, s\u0131\u011f\u0131r eti ve kuzu eti bulunur. Her 100 gr ton bal\u0131\u011f\u0131 i\u00e7in \u00f6nerilen g\u00fcnl\u00fck methionine al\u0131m\u0131n\u0131z\u0131n% 122&#8217;sini bulacaks\u0131n\u0131z.<\/li>\n<li>Bitki bazl\u0131 kaynaklar aras\u0131nda Brezilya f\u0131st\u0131\u011f\u0131, soya fasulyesi, tofu, fasulye, mercimek, bu\u011fday tohumu ve spirulina bulunur. Yakla\u015f\u0131k 100 gr Brezilya f\u0131st\u0131\u011f\u0131 size \u00f6nerilen g\u00fcnl\u00fck al\u0131m\u0131n\u0131z\u0131n% 154&#8217;\u00fcn\u00fc verecektir.<\/li>\n<\/ul>\n<h2>5. LIZIN<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-5.jpg\" alt=\"\" \/><\/figure>\n<p>Lizin kas onar\u0131m\u0131 ve b\u00fcy\u00fcmesi sorumludur. V\u00fccutta nas\u0131l \u00e7al\u0131\u015f\u0131r:<\/p>\n<ul>\n<li>\u00c7e\u015fitli hormonlar, enzimler ve antikorlar \u00fcreterek, lizin sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi olu\u015fturmaya yard\u0131mc\u0131 olur.<\/li>\n<li>Ayr\u0131ca kolajen \u00fcretiminde \u00e7ok \u00f6nemli bir role sahiptir. Kollajen v\u00fccutta ba\u011flara, tendonlara, cilde, sa\u00e7a, k\u0131k\u0131rdaklara ve organlara yap\u0131 kazand\u0131ran en bol proteindir.<\/li>\n<li>Lizin ayr\u0131ca v\u00fccudun kalsiyum, demir ve \u00e7inkoyu emmesine yard\u0131mc\u0131 olmak i\u00e7in de kullan\u0131l\u0131r. Bunlar ba\u011f\u0131\u015f\u0131kl\u0131k sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli minerallerdir.<\/li>\n<\/ul>\n<p><em>Lizin besin kaynaklar\u0131<\/em><\/p>\n<ul>\n<li>K\u0131rm\u0131z\u0131 et en fazla lizin miktar\u0131n\u0131 sa\u011flar. Her 100 gr s\u0131\u011f\u0131r eti i\u00e7in, lizin i\u00e7in \u00f6nerilen g\u00fcnl\u00fck al\u0131m\u0131n\u0131z\u0131n% 157&#8217;sini bekleyin.<\/li>\n<li>Bitki bazl\u0131 kaynaklar aras\u0131nda lima fasulyesi, avokado, kuru kay\u0131s\u0131 ve mango, pancar, p\u0131rasa, patates ve biber bulunur.<\/li>\n<\/ul>\n<h2>6.\u00a0HISTIDINE\u00a0<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-6.jpg\" alt=\"\" \/><\/figure>\n<p>Histidin b\u00fcy\u00fcmeyi, kan h\u00fccrelerinin olu\u015fturulmas\u0131n\u0131 ve doku onar\u0131m\u0131n\u0131 kolayla\u015ft\u0131rmaya yard\u0131mc\u0131 olur. V\u00fccutta nas\u0131l \u00e7al\u0131\u015f\u0131r:<\/p>\n<ul>\n<li>Sonu\u00e7ta, v\u00fccut histidin metabolize ederek histamin haline getiriyor. Histamin, ba\u011f\u0131\u015f\u0131kl\u0131k tepkisi, sindirim, cinsel i\u015flev ve uyku-uyan\u0131kl\u0131k d\u00f6ng\u00fcleri i\u00e7in hayati \u00f6nem ta\u015f\u0131yan bir n\u00f6rotransmitterdir.<\/li>\n<li>Ayr\u0131ca miyelin k\u0131l\u0131m\u0131n\u0131 da korur.<\/li>\n<\/ul>\n<p><em>Histidin besin kaynaklar\u0131<\/em><\/p>\n<ul>\n<li>B\u00fcy\u00fck histidin kaynaklar\u0131 aras\u0131nda elma, nar, yonca, pancar, havu\u00e7, kereviz, salatal\u0131k, sar\u0131msak, turp ve \u0131spanak bulunur. 100 gr kurutulmu\u015f muz i\u00e7in size g\u00fcnl\u00fck \u00f6nerilen yakla\u015f\u0131k% 48 histidin al\u0131m\u0131n\u0131 sa\u011flayacakt\u0131r.<\/li>\n<\/ul>\n<p><span><strong>E\u011flenceli Ger\u00e7ek:<\/strong>\u00a0A\u015fa\u011f\u0131daki \u00fc\u00e7 esansiyel amino asit dall\u0131 zincirli amino asitler (BCAAs) olarak bilinir. V\u00fccudun toplam amino asit havuzunun b\u00fcy\u00fck bir k\u0131sm\u0131n\u0131 (%35-40) olu\u015fturuyorlar. BCAA&#8217;lar sadece kas proteini olu\u015fturmaya ve enerji \u00fcretmeye yard\u0131mc\u0131 olmakla kalmaz, ayn\u0131 zamanda yorgunlu\u011fu azaltmaya da yard\u0131mc\u0131 olabilir.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref15\"><sup>15<\/sup><\/a><\/p>\n<h2>7. VALNE<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-7.jpg\" alt=\"\" \/><\/figure>\n<p>\u00dc\u00e7 BCAA&#8217;dan biri olan Valine, sporcularda kas k\u00fctlesi olu\u015fturmak i\u00e7in genellikle di\u011fer BCAA&#8217;larla ek formda kullan\u0131l\u0131r. Bu v\u00fccuttaki rol\u00fc:<\/p>\n<ul>\n<li>Kas b\u00fcy\u00fcmesini ve yenilenmesini uyar\u0131r ve enerji \u00fcretiminde yer almaktad\u0131r.<\/li>\n<li>\u00c7al\u0131\u015fmalar, valinin zihinsel ve fiziksel dayan\u0131kl\u0131l\u0131\u011f\u0131 korurken aktiviteyi te\u015fvik edebilece\u011fi sonucuna varm\u0131\u015ft\u0131r. Bunun nedeni, merkezi sinir sistemini sakin tutarak desteklemeye yard\u0131mc\u0131 olmas\u0131d\u0131r.<\/li>\n<\/ul>\n<p><em>Valine besin kaynaklar\u0131<\/em><\/p>\n<ul>\n<li>Valine en \u00e7ok k\u0131rm\u0131z\u0131 etlerde, s\u00fct \u00fcr\u00fcnlerinde, soya \u00fcr\u00fcnlerinde, mantarlarda ve yer f\u0131st\u0131\u011f\u0131nda bulunur. Yakla\u015f\u0131k 100 gr az ya\u011fl\u0131 yo\u011furt i\u00e7in (yap\u0131l\u0131\u015flara ba\u011fl\u0131 olarak) yakla\u015f\u0131k% 26 \u00f6nerilen g\u00fcnl\u00fck al\u0131m elde edersiniz. Bir bardak s\u00fct bile size \u00f6nerilen g\u00fcnl\u00fck valin al\u0131m\u0131n\u0131z\u0131n yakla\u015f\u0131k% 60&#8217;\u0131n\u0131 verir.<\/li>\n<\/ul>\n<h2>8. L\u00d6SIN<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-8.jpg\" alt=\"\" \/><\/figure>\n<p>L\u00f6sin protein sentezi ve kas onar\u0131m\u0131 i\u00e7in kritik \u00f6neme sahiptir. Protein sentezini uyarmaktan sorumlu bir sinyal yolunu aktive etmeye yard\u0131mc\u0131 oldu\u011fu i\u00e7in kas k\u00fctlesi olu\u015fturmak i\u00e7in en \u00f6nemli amino asit oldu\u011fu savunulmu\u015ft\u0131r. V\u00fccutta nas\u0131l \u00e7al\u0131\u015f\u0131r:<\/p>\n<ul>\n<li>Kan \u015fekeri seviyelerini d\u00fczenlemeye yard\u0131mc\u0131 olur, yara iyile\u015fmesini ve b\u00fcy\u00fcme hormonlar\u0131n\u0131 uyar\u0131r.<\/li>\n<li>L\u00f6sin ayr\u0131ca travma veya \u015fiddetli stres seviyelerini takiben kaslar\u0131n iyile\u015fmesini te\u015fvik etmeye yard\u0131mc\u0131 olur.<\/li>\n<\/ul>\n<p><em>L\u00f6sin besin kaynaklar\u0131<\/em><\/p>\n<ul>\n<li>L\u00f6sin peynir, s\u0131\u011f\u0131r eti, kuzu, k\u00fcmes hayvanlar\u0131, jelatin ve kolajen gibi hayvan kaynaklar\u0131nda bulabilirsiniz. T\u00fcketilen her 100 gr tavuk i\u00e7in g\u00fcnl\u00fck \u00f6nerilen yakla\u015f\u0131k% 75 L\u00f6semi al\u0131m\u0131n\u0131 elde edersiniz.<\/li>\n<li>Bitki bazl\u0131 kaynaklar aras\u0131nda kinoa, ay\u00e7i\u00e7e\u011fi tohumu, Antep f\u0131st\u0131\u011f\u0131, yer f\u0131st\u0131\u011f\u0131, m\u0131s\u0131r, bu\u011fday tohumu ve kahverengi pirin\u00e7 bulunur. Spirulina, 100g ba\u015f\u0131na \u00f6nerilen g\u00fcnl\u00fck al\u0131m\u0131n\u0131z\u0131n yakla\u015f\u0131k% 181&#8217;ini veren harika bir l\u00f6sin kayna\u011f\u0131d\u0131r.<\/li>\n<\/ul>\n<h2>9. \u0130SOLEUCINE<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-9.jpg\" alt=\"\" \/><\/figure>\n<p><span>\u0130soleucine ayr\u0131ca kan p\u0131ht\u0131s\u0131 olu\u015fumuna yard\u0131mc\u0131 oldu\u011fu bulunmu\u015ftur.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref20\"><sup>20<\/sup><\/a><span>\u00a0V\u00fccutta nas\u0131l \u00e7al\u0131\u015f\u0131r:<\/span><\/p>\n<ul>\n<li>\u0130soleucine yo\u011fun kas dokusunda yo\u011funla\u015fm\u0131\u015ft\u0131r ve kas metabolizmas\u0131, ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonu, hemoglobin \u00fcretimi ve enerji d\u00fczenlemesi i\u00e7in hayati bir \u00f6neme sahiptir.<\/li>\n<\/ul>\n<p><em>isoleucine besin kaynaklar\u0131<\/em><\/p>\n<ul>\n<li><span>Hayvansal kaynaklar aras\u0131nda s\u0131\u011f\u0131r eti, ton bal\u0131\u011f\u0131, morina, haddock ve yo\u011furt bulunur.<\/span><a href=\"https:\/\/www.foodunfolded.com\/article\/9-essential-amino-acids-food-sources-to-find-them#ref21\"><sup>21<\/sup><\/a><\/li>\n<li>Bitki bazl\u0131 kaynaklar aras\u0131nda yulaf, mercimek, spirulina, ay\u00e7i\u00e7e\u011fi ve susam ve deniz yosunu bulunur. 100 gr bu\u011fday i\u00e7in, g\u00fcnl\u00fck \u00f6nerilen yakla\u015f\u0131k% 16 izol\u00f6sin al\u0131m\u0131 elde edersiniz.<\/li>\n<\/ul>\n<h2>AMINO ASIT G\u00dcNL\u00dcK \u00d6NERILER<\/h2>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodunfolded.com\/images\/uploads\/article-images\/in-article-9aminos-10.jpg\" alt=\"\" \/><\/figure>\n<p>Amino asitler i\u00e7in g\u00fcnl\u00fck gereksinimleri tahmin etmek zordur, ancak D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc bu esansiyel amino asitlerin \u00f6nerilen g\u00fcnl\u00fck al\u0131m\u0131n\u0131n bir listesini olu\u015fturmu\u015ftur. Sebze, meyve ve protein bak\u0131m\u0131ndan zengin sa\u011fl\u0131kl\u0131 bir diyet yiyerek g\u00fcnl\u00fck \u00f6nerilen esansiyel amino asit miktar\u0131na ula\u015fabilmelisiniz.<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<th>amino asit<\/th>\n<th>G\u00fcnl\u00fck \u00d6neriler (mg\/kg v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131)<\/th>\n<\/tr>\n<tr>\n<td>histidin<\/td>\n<td>10 mg<\/td>\n<\/tr>\n<tr>\n<td>Isoleucine<\/td>\n<td>20 mg<\/td>\n<\/tr>\n<tr>\n<td>L\u00f6sin<\/td>\n<td>39 mg<\/td>\n<\/tr>\n<tr>\n<td>lizin<\/td>\n<td>30 mg<\/td>\n<\/tr>\n<tr>\n<td>Methionine<\/td>\n<td>10.4 mg<\/td>\n<\/tr>\n<tr>\n<td>Fenilalanin<\/td>\n<td>25 mg<\/td>\n<\/tr>\n<tr>\n<td>Threonine<\/td>\n<td>15 mg<\/td>\n<\/tr>\n<tr>\n<td>Triptofan<\/td>\n<td>4 mg<\/td>\n<\/tr>\n<tr>\n<td>Valin<\/td>\n<td>26 mg<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Amino asitler proteinlerin yap\u0131 ta\u015flar\u0131 olarak bilinir. V\u00fccudun d\u00fczg\u00fcn b\u00fcy\u00fcmesi ve \u00e7al\u0131\u015fmas\u0131 i\u00e7in 20 farkl\u0131 amino aside ihtiyac\u0131 olsa da, [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12601,"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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