{"id":12603,"date":"2024-06-23T00:00:50","date_gmt":"2024-06-23T00:00:50","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12603"},"modified":"2024-06-23T18:34:05","modified_gmt":"2024-06-23T18:34:05","slug":"do-plant-based-diet-provides-enough-protein","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/do-plant-based-diet-provides-enough-protein\/","title":{"rendered":"BITKI BAZLI DIYET YETERLI PROTEIN SA\u011eLAR MI?"},"content":{"rendered":"<\/p>\n

Bitki bazl\u0131 diyetlerin bize yeterli protein sa\u011flamad\u0131\u011f\u0131 sav\u0131n\u0131 hepimiz duyduk – ama bu do\u011fru mu? G\u00f6r\u00fcn\u00fc\u015fe g\u00f6re hayvansal protein v\u00fccudumuza ihtiya\u00e7 duyduklar\u0131 her \u015feyi elde etmenin tek yolu de\u011filmi\u015f.<\/p>\n

Protein, lipitler (ya\u011flar) ve karbonhidratlarla birlikte makro besin \u00fc\u00e7l\u00fcs\u00fcn\u00fcn sadece bir \u00e7\u0131k\u0131nt\u0131s\u0131d\u0131r. Proteinler, insan v\u00fccudu i\u00e7in her t\u00fcrl\u00fc v\u00fccut dokusu i\u00e7in enerji ve yap\u0131 ta\u015flar\u0131 (amino asitler) sa\u011flayan temel besin maddeleridir. En iyi kaslar\u0131n korunmas\u0131 ve in\u015fas\u0131ndaki \u00f6nemleri ile bilinmesine ra\u011fmen, proteinler t\u00fcm h\u00fccrelerimizde \u00f6nemli yap\u0131sal bile\u015fenler olarak ve hormonlarda, koenzimlerde, DNA’m\u0131zda ve \u00e7ok daha fazlas\u0131nda \u00e7ok \u00f6nemli bir rol oynar.<\/p>\n

NE KADAR PROTE\u0130n GEREK\u0130yor?<\/h2>\n
\"\"<\/figure>\n

Proteinler ve amino asitler sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in \u00e7ok \u00f6nemlidir, ancak asl\u0131nda her g\u00fcn ne kadar almam\u0131z gerekir? \u00d6nerilen g\u00fcnl\u00fck al\u0131m, bir yeti\u015fkin i\u00e7in g\u00fcnde kilogram v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 ba\u015f\u0131na sadece 0.83g’dir.<\/span>1<\/sup><\/a>\u00a060kg’l\u0131k bir kad\u0131n i\u00e7in bu, g\u00fcnl\u00fck \u00f6nerilen sadece 49.8g protein al\u0131m\u0131na e\u015fittir, 80 kg’l\u0131k bir erkek ise g\u00fcnl\u00fck 66.4g protein al\u0131m\u0131n\u0131 hedeflemelidir. \u00c7ocuklar, hamile veya emziren kad\u0131nlar i\u00e7in bu \u00f6neriler biraz daha y\u00fcksektir, \u00e7\u00fcnk\u00fc b\u00fcy\u00fcmeyi k\u00f6r\u00fcklemek i\u00e7in daha fazla proteine ihtiya\u00e7 duyarlar – kendileri veya \u00e7ocuklar\u0131.<\/span><\/p>\n

\u00c7o\u011fu bitki \u00e7e\u015fitli miktarlarda protein i\u00e7erirken, bu protein ihtiya\u00e7lar\u0131n\u0131 bitki bazl\u0131 bir diyette kar\u015f\u0131lamay\u0131 \u015fa\u015f\u0131rt\u0131c\u0131 derecede kolayla\u015ft\u0131ran olumlu bir \u015fekilde patlayanlar vard\u0131r. Tofu, tempeh ve seitan genellikle 100g ba\u015f\u0131na 20g (tempeh veya tofu) ve 28g (seitan) protein i\u00e7eren protein oyununun y\u0131ld\u0131zlar\u0131 olarak kabul edilir. Baklagiller (mercimek gibi) ve fasulye de 100g ba\u015f\u0131na 10 ila 13g protein sunan m\u00fckemmel protein kaynaklar\u0131d\u0131r. Kepekli tah\u0131llar ve f\u0131nd\u0131klar genellikle g\u00f6zden ka\u00e7an protein kaynaklar\u0131d\u0131r, ancak yulaf (100g ba\u015f\u0131na 17g), kabak \u00e7ekirde\u011fi (100g ba\u015f\u0131na 33g) veya ceviz (100g ba\u015f\u0131na 15g) ile dikkate de\u011ferdir – hepsi g\u00fcnl\u00fck \u00f6nerilen protein al\u0131m\u0131m\u0131za ula\u015fmam\u0131za yard\u0131mc\u0131 olur.<\/p>\n

B\u0130tK\u0130 BAZLI PROTE\u0130n VS. HAYVANSAL PROTEIN<\/h2>\n
\"\"<\/figure>\n

V\u00fccudumuz kendi ba\u015f\u0131na baz\u0131 amino asitler \u00fcretebilirken, \u00fcretemedi\u011fimiz ve g\u0131dalar\u0131m\u0131z arac\u0131l\u0131\u011f\u0131yla elde etmemiz gereken bu yap\u0131 ta\u015flar\u0131ndan dokuz tane vard\u0131r. Bunlara ‘esansiyel amino asitler’ denir ve sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korumak i\u00e7in diyetlerimiz her birini yeterince i\u00e7ermelidir.<\/p>\n

Baz\u0131 ele\u015ftirmenler, bitki bazl\u0131 proteinlerin ‘tam’ olmad\u0131\u011f\u0131n\u0131 – yani v\u00fccudumuzun ihtiya\u00e7 duydu\u011fu t\u00fcm kritik amino asitleri sa\u011flamad\u0131klar\u0131n\u0131 – ve bu nedenle hayvansal bazl\u0131 proteinlerden daha az biyolojik de\u011fere sahip olduklar\u0131n\u0131 (genellikle i\u00e7lerinde daha geni\u015f bir amino asit yelpazesi i\u00e7erdi\u011fini) savunuyorlar. \u00c7o\u011fu bireysel bitkinin esansiyel amino asitlerin tam portf\u00f6y\u00fcn\u00fc i\u00e7ermedi\u011fi do\u011fru olsa da, t\u00fcm esansiyel amino asitler bitki bazl\u0131 g\u0131dalarda bulunabilir, bu nedenle bu sorun g\u00fcn boyunca sadece iki veya daha fazla bitki bazl\u0131 protein kayna\u011f\u0131n\u0131 birle\u015ftirerek kolayca \u00e7\u00f6z\u00fclebilir.<\/p>\n

Ara\u015ft\u0131rmalar, her \u00f6\u011f\u00fcnde t\u00fcm besin ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131lamak yerine, gerekli t\u00fcm amino asitlerin g\u00fcn boyunca t\u00fcketilmesinin yeterli ve s\u00fcrd\u00fcr\u00fclebilir oldu\u011funu g\u00f6stermektedir. Bununla birlikte, kural\u0131n bir istisnas\u0131 olarak, kinoa, soya ve hatta patates gibi dokuz esansiyel amino asidin t\u00fcmlerini i\u00e7eren baz\u0131 bitki bazl\u0131 protein kaynaklar\u0131 vard\u0131r.<\/p>\n

PROTEIN EKSIKLI\u011eI BITKI BAZL\u0131 YIYENLER I\u00c7IN GER\u00c7EK BIR TEHDIT MIDIR?<\/h2>\n
\"\"<\/figure>\n

Diyetlerindeki et miktar\u0131n\u0131 azaltmay\u0131 d\u00fc\u015f\u00fcnen \u00e7o\u011fu insan g\u00fcnl\u00fck protein ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131lama konusunda endi\u015fe duyar: “ama proteinimi nereden alaca\u011f\u0131m?” en \u00e7ok sorulan (ve endi\u015felenen) sorulardan biridir ve bitki bazl\u0131 bir diyette protein eksikli\u011fi fikri hala bir\u00e7ok insan\u0131 bu g\u00fcne kadar rahats\u0131z etmektedir. Protein eksikli\u011fi ger\u00e7ek bir tehdit mi?<\/p>\n

Protein eksiklikleri sanayile\u015fmi\u015f \u00fclkelerde \u00e7ok nadirdir. Uzun s\u00fcreli yetersiz protein al\u0131m\u0131ndan kaynaklanan hastal\u0131klar genellikle geli\u015fmekte olan \u00fclkelerde bulunan genel bir yetersiz beslenme ile ili\u015fkilidir. \u00c7al\u0131\u015fmalar, \u00f6nerilen g\u00fcnl\u00fck kalori say\u0131n\u0131z\u0131 kar\u015f\u0131lad\u0131\u011f\u0131n\u0131zda, b\u00fcy\u00fck olas\u0131l\u0131kla otomatik olarak yeterli protein t\u00fcketece\u011finizi g\u00f6stermektedir.<\/span>1<\/sup><\/a>\u00a0<\/p>\n

\u00c7e\u015fitli g\u0131dalar\u0131n kolayca eri\u015filebildi\u011fi yerlerde, protein ve esansiyel amino asitler i\u00e7in g\u00fcnl\u00fck \u00f6nerileri kar\u015f\u0131lamak, \u00f6zellikle \u00e7ok \u00e7e\u015fitli bitki bazl\u0131 protein kaynaklar\u0131n\u0131 birle\u015ftirirken (tavsiye edilir) et yemeden m\u00fckemmel bir \u015fekilde m\u00fcmk\u00fcn olabilir. Tabii ki, ba\u015flang\u0131\u00e7ta biraz planlama ve hatta belki de yemek haz\u0131rlama gerekebilir. \u0130\u015fte size ilham verecek bitki bazl\u0131 yemekler:<\/p>\n

Bitki Bazl\u0131 Protein Yemek Plan\u0131<\/strong><\/p>\n

Bu nedenle bitki bazl\u0131 bir yemek plan\u0131 olu\u015ftururken protein ihtiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131lamak tamamen m\u00fcmk\u00fcnd\u00fcr! \u0130\u015fte g\u00fcn boyunca protein dolu yemekler i\u00e7in baz\u0131<\/p>\n

ilhamlar:Kahvalt\u0131da<\/strong>
Bir bardak soya s\u00fct\u00fc ve bir ka\u015f\u0131k f\u0131nd\u0131k ya\u011f\u0131 ile yakla\u015f\u0131k 1 bardak yulaf sizi harika bir g\u00fcne haz\u0131rlayacak ve 20 gr’\u0131n \u00fczerinde protein sa\u011flayacakt\u0131r. \u00d6\u011fle Yeme\u011fi
\u0130\u00e7in Mercimek bazl\u0131 bolonez ve baz\u0131 kabak \u00e7ekirde\u011fi i\u00e7eren bir kase tam tah\u0131ll\u0131 makarna, hesaplaman\u0131za 20-30 gr daha protein ekleyecektir.<\/p>\n

Bir\u00a0\u015feyler at\u0131\u015ft\u0131rmak ister misin?<\/strong><\/p>\n

Di\u011fer besinlerin yan\u0131 s\u0131ra, elinizin b\u00fcy\u00fckl\u00fc\u011f\u00fcne ba\u011fl\u0131 olarak, \u00fcstte 5-10 g protein sa\u011flayan bir avu\u00e7 badem i\u00e7in gidin!. Ak\u015fam yeme\u011fi
i\u00e7in tofu, nohut ve sebzeli doyurucu bir \u00e7orbaya ne dersin?<\/p>\n

Bunun i\u00e7in yakla\u015f\u0131k 25 gr protein say\u0131n. Ya da daha da kolay, humuslu iki bu\u00e7uk dilim tam tah\u0131ll\u0131 ekmek ayn\u0131 miktarda hizmet edecektir.
Bu, size bir ton vitamin, mineral, lif ve etkileyici bir ~80g protein sa\u011flayan bitki bazl\u0131 yiyeceklerin lezzetli bir g\u00fcn\u00fcne sadece bir \u00f6rnektir.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Bitki bazl\u0131 diyetlerin bize yeterli protein sa\u011flamad\u0131\u011f\u0131 sav\u0131n\u0131 hepimiz duyduk – ama bu do\u011fru mu? G\u00f6r\u00fcn\u00fc\u015fe g\u00f6re hayvansal protein v\u00fccudumuza […]<\/p>\n","protected":false},"author":2,"featured_media":12604,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[176,165],"tags":[],"class_list":["post-12603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet","category-proteins"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/05\/vegetarian-diet-plan-1200x628-facebook.jpg","categories_details":[{"id":176,"name":"Diet","count":70,"parent":0},{"id":165,"name":"Proteins","count":40,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":5769,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/12603","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=12603"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/12603\/revisions"}],"predecessor-version":[{"id":12722,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/12603\/revisions\/12722"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/12604"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=12603"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=12603"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=12603"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}