{"id":12629,"date":"2024-06-21T00:00:11","date_gmt":"2024-06-21T00:00:11","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12629"},"modified":"2024-06-21T16:15:13","modified_gmt":"2024-06-21T16:15:13","slug":"understanding-the-intimate-relationship-between-protein-and-fat","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/understanding-the-intimate-relationship-between-protein-and-fat\/","title":{"rendered":"PROTEIN VE YA\u011e ARASINDAKI SAMIMI ILI\u015eKIYI ANLAMAK"},"content":{"rendered":"<\/p>\n
Sa\u011fl\u0131k hedeflerine ula\u015fmak ve korumak i\u00e7in do\u011fru oranda y\u00fcksek kaliteli besinlerin kombinasyonu gereklidir. Bu besinlerin sinerjik olmas\u0131 ve beslenme ihtiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131lamaya yard\u0131mc\u0131 olmas\u0131 \u00f6nemlidir.<\/p>\n
Uzun zamand\u0131r, 2 makro besin – Karbonhidratlar ve Proteinler i\u00e7in tam \u00f6nem verilmi\u015ftir. A\u011f\u0131rl\u0131kl\u0131 olarak enerji kayna\u011f\u0131 olarak kabul edilen karbonhidratlar, sporcunun diyet protokollerinin zorunlu bir par\u00e7as\u0131 olmu\u015ftur. Bu arada Fat k\u00f6t\u00fc adam yap\u0131ld\u0131, de\u011fil!<\/p>\n
Karbonhidrat Hakimiyeti Ve Kas Yap\u0131m\u0131ndaki Rol\u00fc Nedir?<\/h3>\n
Proteinlerin + karbonhidratlar\u0131n t\u00fcketimi, \u00f6zellikle a\u015fa\u011f\u0131daki nedenlerden dolay\u0131 kuvvet sporcular\u0131 taraf\u0131ndan yayg\u0131n olarak uygulanmaktad\u0131r –<\/h6>\n
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Enerji gereksinimlerini kar\u015f\u0131lar<\/li>\n
Bir yeme\u011fin ins\u00fclin ani art\u0131\u015f\u0131n\u0131 k\u00f6reltmek<\/li>\n
Yava\u015flayan kas protein sentezi ve iyile\u015fmesi<\/li>\n
Obeziteye neden olan ya\u011f dokusunun art\u0131r\u0131lmas\u0131<\/li>\n<\/ul>\n<\/figure>\n
Bununla birlikte,\u00a0FAT<\/strong>\u00a0hakk\u0131ndaki yukar\u0131daki t\u00fcm kavramlar\u00a0MYTHS<\/strong>. Ger\u00e7ek \u015fu ki, d\u00fc\u015f\u00fck karbonhidrat, orta protein diyeti ile birlikte y\u00fcksek ya\u011fa sahip olmak, asla ya\u011f dokusu (Ya\u011f h\u00fccreleri) olarak depolanmayacak. Halk aras\u0131nda ketojenik diyet olarak bilinen bu diyet t\u00fcr\u00fc, enerji kayna\u011f\u0131 olarak keton \u00fcretimine atfedilen bir dizi faydaya sahiptir.<\/p>\n
\u275d Fazla Karbonhidratlar trigliseritlere d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcr, ya\u011f dokusunda saklan\u0131r ve v\u00fccut ya\u011f %sini artt\u0131r\u0131r ve bu t\u00fcr bir diyet metabolik bozukluklara do\u011fru ilk ad\u0131m\u0131n\u0131zd\u0131r! \u275e<\/h6>\n
Karbonhidratlar yukar\u0131da belirtilen i\u015flevleri yerine getirse de, fazlal\u0131k trigliseritlere d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcr ve ya\u011f dokusunda (Ya\u011f h\u00fccreleri) saklan\u0131r, b\u00f6ylece v\u00fccut ya\u011f %sini artt\u0131r\u0131r ve metabolik h\u0131z\u0131 daha da d\u00fc\u015f\u00fcr\u00fcr. Bu t\u00fcr bir diyet metabolik bozukluklara do\u011fru ilk ad\u0131m\u0131n\u0131zd\u0131r!<\/p>\n
Yemek yemenin do\u011fru yolu nedir?<\/h3>\n
Karbonhidratlar\u0131 ortadan kald\u0131rarak ve 2 Makro besin – Protein ve Ya\u011f ekleyerek kas kazanmak i\u00e7in gerekli v\u00fccut fonksiyonlar\u0131n\u0131 elde edebiliriz. \u0130\u015fte nas\u0131l… Ya\u011f yo\u011fun enerji kayna\u011f\u0131d\u0131r ve gram ba\u015f\u0131na 9 Kcal katk\u0131da bulunur. 3 ya\u011f asidi ve 1 Gliserolden olu\u015fur. Ya\u011f, ya\u011f asitlerini metabolize ederek Keton \u00fcretme yetene\u011fine sahiptir. Bu ketonlar, v\u00fccudun optimal seviyelerde \u00e7al\u0131\u015fabilece\u011fi enerji \u00fcretir. Bir Trigliseritin Gliserol bile\u015feni Glukoneogenez (karbonhidrat d\u0131\u015f\u0131 kaynaktan glikoz olu\u015fumu) yoluyla glikoza d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcr. B\u00f6ylece, Karbonhidratlar\u0131n yoklu\u011funda, Ya\u011f ve \/ veya Proteinler sonunda glikojen olarak depolanan glikoza d\u00f6n\u00fc\u015febilir. Egzersiz sonras\u0131, ins\u00fclin seviyeleri genellikle y\u00fckselir. Bu, amino asitlerin kas h\u00fccrelerine al\u0131nmas\u0131n\u0131 kolayla\u015ft\u0131r\u0131r ve ins\u00fclin seviyelerini y\u00fckseltmek i\u00e7in karbonhidratlara gerek yoktur. Peynir alt\u0131 suyu proteinleri ile desteklendi\u011finde ve Orta Zincir Trigliseritler (MCT’ler) ve hindistancevizi ya\u011f\u0131 gibi m\u00fckemmel kalitede ya\u011f ile birle\u015ftirildi\u011finde amino asitler, t\u00fcm mikro besin gereksinimini optimize eder. Peynir alt\u0131 suyu proteini, ya\u011f ile clubbed besin emilimini yava\u015flatmad\u0131\u011f\u0131nda \u00f6zel olarak izole eder. MCT’ler enerji vermek i\u00e7in h\u0131zl\u0131 bir \u015fekilde sindirme ve metabolize etme yetene\u011fine sahiptir, b\u00f6ylece kas anabolizmi i\u00e7in protein ay\u0131r\u0131r. MCT’ler en optimum enerji kayna\u011f\u0131d\u0131r ve beyni beslerler.<\/p>\n<\/figure>\n<\/figure>\n
Protein Ya\u011f Kombinasyonunun Say\u0131s\u0131z Faydalar\u0131 \u2013<\/h3>\n
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Daha az Glikasyon son \u00fcr\u00fcnleri (karbonhidrat\u0131n diyetten elimine edilmesi ile birle\u015ftirildi\u011finde) ve b\u00f6ylece daha az iltihaplanma \u015fans\u0131. Bu ayn\u0131 zamanda ya\u015flanmay\u0131 yava\u015flat\u0131r<\/li>\n
Keton \u00fcretimine atfedilen daha fazla enerji<\/li>\n
Ketonlar beyni besler ve zihinsel netli\u011fi art\u0131r\u0131r<\/li>\n
Patojenik bakteriler \u015fekerler \u00fczerinde geli\u015fir. Y\u00fcksek ya\u011fl\u0131 ve orta protein ba\u011f\u0131rsak mikroflora de\u011fi\u015ftirir ve sindirim sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirir<\/li>\n
Ya\u011f ve proteinler karbonhidratlar\u0131n aksine istek uyand\u0131rm\u0131yor<\/li>\n
Ya\u011f ve protein kombinasyonu kan \u015fekerlerinde yo-yo’ya neden olmaz, b\u00f6ylece s\u00fcrekli enerji seviyeleri verir. Ayr\u0131ca, y\u00fcksek karbonhidrat diyeti ile g\u00f6r\u00fclen beyin sisi insidans\u0131 yoktur<\/li>\n
Ya\u011f proteini yedekler ve kas k\u00fctlesini ve g\u00fcc\u00fcn\u00fc artt\u0131r\u0131r. A\u015f\u0131r\u0131 karbonhidratlar her zaman v\u00fccut ya\u011f\u0131na d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcr ve metabolizmay\u0131 yava\u015flat\u0131r.<\/li>\n<\/ul>\n
\u275d Ger\u00e7ek \u015fu ki, d\u00fc\u015f\u00fck karbonhidrat, orta protein diyeti ile birlikte y\u00fcksek ya\u011fa sahip olmak, asla ya\u011f dokusu (Ya\u011f h\u00fccreleri) olarak depolanmayacak. Karbonhidratlar\u0131 ortadan kald\u0131rarak ve 2 Makro besin – Protein ve Ya\u011f ekleyerek gerekli t\u00fcm v\u00fccut fonksiyonlar\u0131n\u0131 elde edebilirsiniz. \u275e<\/h6>\n
Diyoruz ki<\/h3>\n
Protein-ya\u011f kombinasyonunun arkas\u0131ndaki bilimi ve nas\u0131l \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 anlamak, onlarca y\u0131ld\u0131r karbonhidratlar taraf\u0131ndan bozulan v\u00fccudunuzun normalle\u015fmesi i\u00e7in ilk ad\u0131md\u0131r. Ayr\u0131ca, zihinsel odaklanma ve netlikteki geli\u015fme rekabete g\u00f6re bir avantaja de\u011fer.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
Sa\u011fl\u0131k hedeflerine ula\u015fmak ve korumak i\u00e7in do\u011fru oranda y\u00fcksek kaliteli besinlerin kombinasyonu gereklidir. Bu besinlerin sinerjik olmas\u0131 ve beslenme ihtiya\u00e7lar\u0131n\u0131z\u0131 […]<\/p>\n","protected":false},"author":2,"featured_media":12630,"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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![\"protein-fat-image\"](\"https:\/\/www.procelnutrition.com\/images\/blog-images\/protein-and-fat-prudent-partnership1.jpg\")
<\/figure>\n![\"protein-fat-image\"](\"https:\/\/www.procelnutrition.com\/images\/blog-images\/protein-fat-image3.jpg\")
<\/figure>\n![\"protein-fat-image\"](\"https:\/\/www.procelnutrition.com\/images\/blog-images\/protein-fat-image1.jpg\")
<\/figure>\n