{"id":12617,"date":"2024-06-10T00:00:41","date_gmt":"2024-06-10T00:00:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12617"},"modified":"2024-06-10T17:22:41","modified_gmt":"2024-06-10T17:22:41","slug":"4-surprising-foods-that-have-more-calcium-than-milk","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/4-surprising-foods-that-have-more-calcium-than-milk\/","title":{"rendered":"S\u00dcTTEN DAHA FAZLA KALSIYUMA SAHIP 4 \u015eA\u015eIRTICI YIYECEK"},"content":{"rendered":"<\/p>\n

S\u00fct ve s\u00fct \u00fcr\u00fcnleri iyi bir kalsiyum kayna\u011f\u0131d\u0131r – ancak kalsiyum ihtiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131laman\u0131n tek yolu de\u011fildir. \u0130\u015fte s\u00fctten daha fazla kalsiyum i\u00e7eren di\u011fer d\u00f6rt yiyecek.<\/p>\n

\"\"<\/figure>\n

NEDEN KALS\u0130YUMA \u0130hT\u0130YACIMIZ VAR?<\/h2>\n

Kalsiyum v\u00fccudunuzun \u00e7al\u0131\u015fmas\u0131 i\u00e7in ihtiya\u00e7 duydu\u011fu minerallerden biridir. Muhtemelen g\u00fc\u00e7l\u00fc kemikler ve di\u015fler i\u00e7in \u00f6nemli oldu\u011funu zaten biliyorsunuzdur, ancak kan\u0131n\u0131z\u0131n d\u00fczg\u00fcn p\u0131ht\u0131la\u015fmas\u0131n\u0131 sa\u011flamak i\u00e7in kalsiyuma da ihtiya\u00e7 duyuldu\u011funu ve kalbinizin olmas\u0131 gerekti\u011fi gibi att\u0131\u011f\u0131n\u0131 biliyor muydunuz?<\/p>\n

\u00c7e\u015fitli ve dengeli bir diyet yerseniz, yeterli kalsiyum alma konusunda \u00e7ok fazla d\u00fc\u015f\u00fcnmenize gerek yok. Ancak laktoz intolerans\u0131 oldu\u011funuz i\u00e7in s\u00fct ve di\u011fer s\u00fct \u00fcr\u00fcnlerinden ka\u00e7\u0131n\u0131yorsan\u0131z veya bitki bazl\u0131 bir diyet yemeyi se\u00e7tiyseniz, hangi di\u011fer yiyeceklerin g\u00fcnl\u00fck al\u0131m\u0131n\u0131z\u0131 sa\u011flaman\u0131za yard\u0131mc\u0131 olabilece\u011fini bilmek isteyebilirsiniz.<\/p>\n

\u0130yi haber \u015fu ki, bir\u00e7ok se\u00e7ene\u011finiz var ve s\u00fct i\u00e7ermeyen bir\u00e7ok g\u0131da \u015fa\u015f\u0131rt\u0131c\u0131 derecede y\u00fcksek miktarda kalsiyuma sahip – baz\u0131lar\u0131 s\u00fctten bile daha fazla.<\/p>\n

1. YE\u015e\u0130l SEBZELER<\/h2>\n

\"\"<\/h2>\n

Kale,100g ba\u015f\u0131na yakla\u015f\u0131k 250 miligram (mg) kalsiyuma sahiptir, bu da tam ya\u011fl\u0131 s\u00fct\u00fcn 100g ba\u015f\u0131na 110mg’sinden nispeten daha y\u00fcksektir.<\/span>2<\/sup><\/a>\u00a0Yakal\u0131 ye\u015fillikler de dahil olmak \u00fczere di\u011fer baz\u0131 ye\u015fil sebzeler de iyi kalsiyum kaynaklar\u0131d\u0131r.<\/span><\/p>\n

Kalsiyum \u0131spanak ve paz\u0131da da b\u00fcy\u00fck miktarlarda bulunur, ancak ne yaz\u0131k ki kalsiyuma ba\u011flanan ve v\u00fccudumuz i\u00e7in kullan\u0131lamaz hale getiren oksalat ad\u0131 verilen bir grup molek\u00fcl i\u00e7erirler.<\/p>\n

2. TOFU<\/h2>\n

\"\"<\/h2>\n

Tofu, soya s\u00fct\u00fcn\u00fcn p\u0131ht\u0131la\u015fma olarak bilinen bir i\u015flemde kat\u0131la\u015fmas\u0131yla, tipik olarak kalsiyum s\u00fclfat kullan\u0131larak yap\u0131l\u0131r. K\u0131smen bu ek sayesinde, elde edilen g\u0131da 100g ba\u015f\u0131na 680mg kalsiyum i\u00e7erir.<\/p>\n

Farkl\u0131 bir p\u0131ht\u0131la\u015ft\u0131r\u0131c\u0131 ile yap\u0131lan tofu daha az kalsiyum i\u00e7erecektir – ancak her t\u00fcrl\u00fc tofu hala iyi kalsiyum kaynaklar\u0131d\u0131r \u00e7\u00fcnk\u00fc soya fasulyesinden yap\u0131l\u0131rlar.<\/p>\n

3. FASULYE<\/h2>\n

\"\"<\/h2>\n

Bir dahaki sefere bir kase sebzeli biberin i\u00e7ine t\u0131k\u0131\u015ft\u0131rd\u0131\u011f\u0131n\u0131zda, kemiklerinizi \u0131s\u0131tman\u0131n yan\u0131 s\u0131ra g\u00fc\u00e7leneceksiniz. Fasulye m\u00fckemmel bir vegan dostu kalsiyum kayna\u011f\u0131d\u0131r. M\u00fctevaz\u0131 b\u00f6brek fasulyesi, 100g \u00e7i\u011f fasulye ba\u015f\u0131na 140mg’de iyi miktarda kalsiyum i\u00e7erir, 100g ba\u015f\u0131na neredeyse 280mg i\u00e7eren soya fasulyesi gibi.2 Nohut ve beyaz fasulye de s\u0131ras\u0131yla 100g \u00e7i\u011f fasulye ba\u015f\u0131na yakla\u015f\u0131k 120mg ve 160mg ile \u00e7ok fazla kalsiyum i\u00e7erir.<\/p>\n

4. F\u0131ND\u0131K VE TOHUMLAR<\/h2>\n

\"\"<\/h2>\n

\u00c7o\u011fu f\u0131nd\u0131k iyi bir kalsiyum kayna\u011f\u0131d\u0131r, ancak badem 100g ba\u015f\u0131na yakla\u015f\u0131k 260mg’de en iyi s\u0131radad\u0131r. Yeterince ald\u0131\u011f\u0131n\u0131zdan emin olmak istiyorsan\u0131z ceviz, f\u0131nd\u0131k ve Brezilya f\u0131st\u0131\u011f\u0131 da diyetinize eklemeye de\u011fer.<\/p>\n

Baz\u0131 tohumlar daha da kalsiyuma sahiptir, susam 100g ba\u015f\u0131na yakla\u015f\u0131k 980mg’de gelir.<\/p>\n

Ayr\u0131ca f\u0131nd\u0131k ve tohumlar\u0131n m\u00fckemmel vegan kalsiyum kaynaklar\u0131 oldu\u011funu s\u00f6ylemeye gerek yok!<\/p>\n

5. G\u00dc\u00c7LENDIRILMI\u015e YIYECEK VE I\u00c7ECEK<\/h2>\n

\"\"<\/h2>\n

G\u00fcn\u00fcm\u00fcz\u00fcn teknolojik geli\u015fmeleri ile di\u011fer g\u0131da t\u00fcrlerinde ihtiyac\u0131n\u0131z olan t\u00fcm kalsiyuma sahip olabilirsiniz. Asl\u0131nda, bir\u00e7ok yiyecek, insanlar\u0131n yeterli kalsiyum almas\u0131n\u0131 sa\u011flamak i\u00e7in vitamin ve minerallerle g\u00fc\u00e7lendirilir.<\/p>\n

Kahvalt\u0131 gevrekleri, ekmek, portakal suyu ve bitki bazl\u0131 s\u00fct alternatifleri (soya ve pirin\u00e7 i\u00e7ecekleri gibi) kalsiyum eklenebilir. Asl\u0131nda, \u0130ngiltere gibi baz\u0131 \u00fclkelerde, t\u00fcm unlar kalsiyumla g\u00fc\u00e7lendirilmelidir.<\/span>5<\/sup><\/a><\/p>\n

Bu eklemeler \u00fcretim s\u00fcrecinde yap\u0131l\u0131r. \u00d6rne\u011fin, kalsiyum, ekme\u011fi g\u00fc\u00e7lendirmek i\u00e7in kalsiyum karbonat (beyaz tebe\u015firli bir toz) \u015feklinde una veya genellikle s\u00fct s\u00fct\u00fcnde do\u011fal olarak bulunan kalsiyum t\u00fcr\u00fc olan \u00fc\u00e7 kalsiyum fosfat \u015feklinde soya s\u00fct\u00fcne eklenir.<\/p>\n

KALS\u0130YUM TEK BA\u015eINA YETERL\u0130 De\u011f\u0130l<\/h2>\n

Asl\u0131nda v\u00fccudunuza kalsiyum emmek s\u00f6z konusu oldu\u011funda, bu sadece bir yiyece\u011fin kalsiyum i\u00e7eri\u011fiyle ilgili de\u011fildir – bu kalsiyumun v\u00fccudunuz i\u00e7in mevcudiyeti ile ilgilidir, bu y\u00fczden \u0131spanak \u00e7ok fazla kalsiyum i\u00e7erse de, diyetinizde harika bir kalsiyum kayna\u011f\u0131 olma olas\u0131l\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fck k\u0131lan biyoyararlan\u0131lamaz de\u011fildir.<\/p>\n

Ayr\u0131ca, v\u00fccudunuzun kalsiyumu emebilmesi i\u00e7in diyetinizden veya g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na maruz kalmadan D vitaminine ihtiyac\u0131n\u0131z vard\u0131r.<\/p>\n

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

S\u00fct ve s\u00fct \u00fcr\u00fcnleri iyi bir kalsiyum kayna\u011f\u0131d\u0131r – ancak kalsiyum ihtiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131laman\u0131n tek yolu de\u011fildir. \u0130\u015fte s\u00fctten daha fazla […]<\/p>\n","protected":false},"author":2,"featured_media":12618,"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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