{"id":13119,"date":"2024-02-11T16:12:37","date_gmt":"2024-02-11T16:12:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13119"},"modified":"2024-02-11T16:12:49","modified_gmt":"2024-02-11T16:12:49","slug":"how-much-meat-is-healthy-to-eat","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-much-meat-is-healthy-to-eat\/","title":{"rendered":"NE KADAR ET YEMEK SA\u011eLIKLIDIR?"},"content":{"rendered":"<\/p>\n<p><em>Et hala yiyebilir mi, bitkisel g\u0131dalar gelece\u011fin yolu mudur, yoksa \u00e7evre ve bizim i\u00e7in sa\u011fl\u0131kl\u0131 olan tatl\u0131 bir nokta var m\u0131? Sa\u011fl\u0131kl\u0131 G\u0131da Rehberi, diyetimizdeki etin etraf\u0131ndaki bilime ve dengeyi nas\u0131l do\u011fru alaca\u011f\u0131m\u0131za bakar.<\/em><\/p>\n<p>Son zamanlarda man\u015fetlere \u00e7\u0131kan et t\u00fcketimi konusundaki \u00e7eli\u015fkili g\u00f6r\u00fc\u015fleri g\u00f6z ard\u0131 etmek zor. Ge\u00e7en y\u0131l\u0131n sonlar\u0131nda, bir ara\u015ft\u0131rma incelemesi, et al\u0131m\u0131n\u0131n kesilmesinin sa\u011fl\u0131k yararlar\u0131n\u0131n \u00e7ok az oldu\u011funu s\u00f6yleyerek et al\u0131m\u0131n\u0131 zay\u0131f olarak s\u0131n\u0131rlamaya y\u00f6nelik \u00f6nerilerin arkas\u0131ndaki kan\u0131tlar\u0131 de\u011ferlendirdi. Ancak bu tavsiye, kabul edilen diyet kurallar\u0131na ayk\u0131r\u0131d\u0131r. \u00c7itin di\u011fer taraf\u0131nda, ses getiren veganlar ve hayvan haklar\u0131 aktivistleri, hepimizin bitkisel g\u0131dalar lehine etten kurtulmam\u0131z gerekti\u011fini protesto ediyor. En son bilime bir g\u00f6z atal\u0131m.<\/p>\n<h2>Et hakk\u0131nda iyi haber &#8230;<\/h2>\n<p>Et, \u00e7o\u011fumuz hat\u0131rlayabildi\u011fimiz s\u00fcrece d\u00fczenli bir ak\u015fam yeme\u011fi taba\u011f\u0131 fikst\u00fcr\u00fc olmu\u015ftur. \u0130yi bir nedeni var: k\u0131rm\u0131z\u0131 et, \u00e7inko, B12 vitamini ve omega-3 ya\u011flar\u0131 gibi de\u011ferli bir demir, protein ve di\u011fer \u00f6nemli besin kayna\u011f\u0131d\u0131r.<\/p>\n<p>Enerji art\u0131r\u0131c\u0131 demir, bir\u00e7ok ya\u015f grubundaki erkeklerden daha fazla gereksinime sahip olan kad\u0131nlar i\u00e7in \u00f6zellikle \u00f6nemlidir. K\u0131rm\u0131z\u0131 et, anemiyi \u00f6nlemeye yard\u0131mc\u0131 olan kolayca emilen bir demir kayna\u011f\u0131d\u0131r. Her d\u00f6rt Avustralyal\u0131 kad\u0131ndan biri demir gereksinimlerini kar\u015f\u0131lam\u0131yor ve y\u00fczde 15&#8217;i anemi hastas\u0131. Demir eksikli\u011fi anemisi belirtileri s\u00fcrekli yorgun hissetmeyi ve konsantrasyon eksikli\u011fini i\u00e7erebilir.<\/p>\n<p>K\u0131rm\u0131z\u0131 et ayn\u0131 zamanda iyi bir kas geli\u015ftirme protein kayna\u011f\u0131d\u0131r. En son CSIRO ara\u015ft\u0131rmas\u0131, protein al\u0131m\u0131ndaki art\u0131\u015f\u0131n kilo y\u00f6netimi i\u00e7in \u00f6nemli oldu\u011funu g\u00f6stermektedir, \u00e7\u00fcnk\u00fc protein a\u00e7l\u0131\u011f\u0131m\u0131z\u0131 y\u00f6netmeye yard\u0131mc\u0131 olur ve g\u00fcn\u00fcn ilerleyen saatlerinde \u00f6zlemi azalt\u0131r. Ya\u011fs\u0131z k\u0131rm\u0131z\u0131 et, tavuk, yumurta, baklagiller ve s\u00fct ve yo\u011furt gibi s\u00fct \u00fcr\u00fcnleri kaliteli protein kaynaklar\u0131d\u0131r.<\/p>\n<h2>Etle ilgili pek de iyi olmayan haber&#8230;<\/h2>\n<p>K\u0131rm\u0131z\u0131 et ve \u00e7e\u015fitli sa\u011fl\u0131k ko\u015fullar\u0131 aras\u0131ndaki ba\u011flant\u0131 uzun zamand\u0131r bilinmektedir. \u00c7ok fazla k\u0131rm\u0131z\u0131 et yemeye kar\u015f\u0131 kan\u0131tlar, d\u00fcnyan\u0131n en b\u00fcy\u00fck ikinci kanser katili olan ba\u011f\u0131rsak kanseri i\u00e7in en g\u00fc\u00e7l\u00fcs\u00fcd\u00fcr. Her alt\u0131 yeni ba\u011f\u0131rsak kanseri vakas\u0131n\u0131n biri \u00e7ok fazla k\u0131rm\u0131z\u0131 ve i\u015flenmi\u015f et (jambon, past\u0131rma, salam ve sosis gibi) yemekle ba\u011flant\u0131l\u0131d\u0131r.<\/p>\n<p>2015 y\u0131l\u0131nda, D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc i\u015flenmi\u015f etleri S\u0131n\u0131f 1 kanserojen olarak ilan etti. Ba\u015fka bir deyi\u015fle, i\u015flenmi\u015f etlerin kansere neden oldu\u011funa dair g\u00fc\u00e7l\u00fc kan\u0131tlar oldu\u011funu s\u00f6yledi. Kanser Konseyi, et yiyenlerin k\u0131rm\u0131z\u0131 eti haftada \u00fc\u00e7 veya d\u00f6rt kez (haftada en fazla 700 gr \u00e7i\u011f a\u011f\u0131rl\u0131k) s\u0131n\u0131rlamalar\u0131n\u0131 ve di\u011fer g\u00fcnlerde bal\u0131k, tavuk ve baklagilleri se\u00e7melerini tavsiye eder. \u0130\u015flenmi\u015f etler kesilmeli veya en aza indirilmelidir.<\/p>\n<p>Sonra, tabii ki, kalp sa\u011fl\u0131\u011f\u0131m\u0131z var. \u0130\u015flenmi\u015f etler ve k\u0131rm\u0131z\u0131 etin ya\u011fl\u0131 kesimleri diyetimize doymu\u015f ya\u011f katk\u0131da bulunur. \u00c7ok fazla doymu\u015f ya\u011f yemek, kalp hastal\u0131\u011f\u0131 ve fel\u00e7 riskimizi art\u0131ran y\u00fcksek kolesterol seviyeleriyle ba\u011flant\u0131l\u0131d\u0131r. Avustralya Kalp Vakf\u0131, en son kan\u0131tlara dayanarak k\u0131rm\u0131z\u0131 et al\u0131m\u0131 ve kalp sa\u011fl\u0131\u011f\u0131 hakk\u0131nda yeni y\u00f6nergeler yay\u0131nlad\u0131.<\/p>\n<p>Kalp Vakf\u0131 ba\u015f t\u0131bbi dan\u0131\u015fman\u0131 ve kardiyolog Garry Jennings, &#8220;\u0130\u015flenmemi\u015f s\u0131\u011f\u0131r eti, kuzu eti, domuz eti ve dana eti i\u00e7in haftada 350g&#8217;den daha az bir s\u0131n\u0131r getirdik,&#8221; diyor. &#8220;Bu haftada yakla\u015f\u0131k bir-\u00fc\u00e7 ya\u011fs\u0131z k\u0131rm\u0131z\u0131 et yeme\u011fi, pazar rostosu ve s\u0131\u011f\u0131r k\u0131zartmas\u0131 gibi.&#8221;<\/p>\n<p>Etin ya\u011f\u0131n\u0131 kesmek ve ya\u011fs\u0131z kesimleri se\u00e7mek doymu\u015f ya\u011f al\u0131m\u0131n\u0131z\u0131 azaltman\u0131n bir yoludur. K\u0131rm\u0131z\u0131 etin porsiyon boyutunu azaltmak ve taba\u011f\u0131n\u0131za daha fazla sebze eklemek, hastal\u0131\u011f\u0131 \u00f6nlemenin ba\u015fka bir yoludur.<\/p>\n<h2>Ne kadar et \u00e7ok fazla?<\/h2>\n<p>\u00c7ok fazla et yemek bizi sa\u011fl\u0131k sorunlar\u0131na haz\u0131rlayabilirse hepimiz vejetaryen mi olal\u0131m? \u015eey, ille de de\u011fil. Tek bir anahtar kelimeye geri d\u00f6ner: \u0131l\u0131ml\u0131l\u0131k. M\u00fctevaz\u0131 bir ya\u011fs\u0131z k\u0131rm\u0131z\u0131 et al\u0131m\u0131nda bir sorun yok. Ama &#8216;m\u00fctevaz\u0131&#8217; ne demek, d\u00fc\u015f\u00fcn\u00fcyor olabilirsiniz?<\/p>\n<p>Diyet kurallar\u0131, demir ve \u00e7inko \u00f6nerilerini kar\u015f\u0131lamak i\u00e7in haftada en fazla 455g pi\u015fmi\u015f (600-700g \u00e7i\u011f a\u011f\u0131rl\u0131k) ya\u011fs\u0131z k\u0131rm\u0131z\u0131 et \u00f6nermektedir. Bu, haftan\u0131n her gecesi yiyorsan\u0131z yakla\u015f\u0131k bir k\u00fc\u00e7\u00fck porsiyon (65g pi\u015fmi\u015f \/ 100g \u00e7i\u011f) veya her iki g\u00fcnde bir daha b\u00fcy\u00fck bir porsiyon (130g pi\u015fmi\u015f \/ 200g \u00e7i\u011f).<\/p>\n<p>Ger\u00e7ek \u015fu ki, \u00e7o\u011fumuz zaten bu \u00f6nerilere olduk\u00e7a yak\u0131n yiyoruz, g\u00fcnde ortalama 57g pi\u015fmi\u015f ya\u011fs\u0131z k\u0131rm\u0131z\u0131 et (s\u0131\u011f\u0131r eti, kuzu veya domuz eti) yiyoruz. Bununla birlikte, \u00f6zellikle i\u015flenmi\u015f etleri (past\u0131rma, jambon, salam) ekledi\u011finizde, d\u00fczenli olarak \u00fcst s\u0131n\u0131r\u0131 a\u015fan bir grup vard\u0131r. Evet, adamlar\u0131.<\/p>\n<p>Et t\u00fcketimi 19-50 ya\u015f aras\u0131 erkekler ve 14-18 ya\u015f aras\u0131 t\u00fcm gen\u00e7ler aras\u0131nda en y\u00fcksektir. Kad\u0131nlar\u0131n ve k\u0131zlar\u0131n \u00f6nerilen et t\u00fcketim aral\u0131\u011f\u0131n\u0131n alt ucunda olmalar\u0131 belki de \u015fa\u015f\u0131rt\u0131c\u0131 de\u011fildir &#8211; ki bu, artan demir gereksinimleri g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda ideal de\u011fildir.<\/p>\n<h2>Et yemek s\u00f6z konusu oldu\u011funda denge nas\u0131l do\u011fru elde edilebilir<\/h2>\n<p>Etin men\u00fcden temelli \u00e7\u0131kmas\u0131na gerek yok. Bunun yerine, farkl\u0131 et kesimlerinin yan\u0131 s\u0131ra sebze ve karbonhidratl\u0131 yiyecekleri i\u00e7eren \u00e7e\u015fitlili\u011fe odaklan\u0131n. \u0130\u015fte her \u00f6\u011f\u00fcnde daha fazla \u00e7e\u015fitlilik ve denge elde etmenin kolay yollar\u0131<\/p>\n<h2>\u00d6nceden yemek planlay\u0131n<\/h2>\n<p>Yemek planlamas\u0131, diyetinize daha fazla \u00e7e\u015fitlilik ve daha fazla besin alman\u0131n kolay bir yoludur &#8211; ayr\u0131ca size de\u011ferli zaman kazand\u0131r\u0131r! Yemeklerinizi farkl\u0131 proteinlere dayand\u0131rmaya \u00e7al\u0131\u015f\u0131n. \u00d6rne\u011fin, haftada iki ila \u00fc\u00e7 kez ya\u011fs\u0131z k\u0131rm\u0131z\u0131 et, haftada iki kez bal\u0131k, bir veya iki baklagil bazl\u0131 yemekler yap\u0131n ve di\u011fer g\u00fcnlerde yumurta veya tavuk yemekleri olu\u015fturun.<\/p>\n<h2>Veges kahraman olun<\/h2>\n<p>M\u00fckemmel pi\u015fmi\u015f bir rosto veya yumu\u015fak, sulu biftekler olarak olsun, et uzun zamand\u0131r yemek masas\u0131ndaki ana olay olmu\u015ftur &#8211; karbonhidratlar taraf\u0131ndan yak\u0131ndan takip edilir. \u015eimdi sebzeleri parlatmaya geldi. Sebze ve salatay\u0131 garnit\u00fcr olarak d\u00fc\u015f\u00fcnmek yerine, onlar\u0131 y\u0131ld\u0131z yapman\u0131n yeni yollar\u0131 ile yarat\u0131c\u0131 olun.<\/p>\n<p>\u00d6rne\u011fin, sar\u0131msak, biberiye ve yap\u0131\u015fkan balzamik s\u0131r \u00e7iseleme ile renkli k\u00f6k sebzelerden olu\u015fan geni\u015f bir tepsi kavurun veya k\u0131zarm\u0131\u015f f\u0131nd\u0131k, ufalanm\u0131\u015f feta ve kavrulmu\u015f balkaba\u011f\u0131 ile dolgu ye\u015fil salatas\u0131 at\u0131n. Sebzeler bu lezzetli tad\u0131 ald\u0131\u011f\u0131nda, h\u0131zla ana olay haline gelir &#8211; sadece g\u00f6steride etle!<\/p>\n<h2>&#8216;Etsiz Pazartesi&#8217;yi tan\u0131t\u0131n<\/h2>\n<p>Eti azaltma plan\u0131n\u0131z biraz diren\u00e7le kar\u015f\u0131lan\u0131rsa &#8211; \u00f6zellikle evdeki erkeklerden &#8211; haftada bir etsiz ak\u015fam yeme\u011fi sunarak k\u00fc\u00e7\u00fck ba\u015flar. Tofu, fasulye ve mercimek gibi daha \u00f6nce denemedi\u011finiz yeni yiyecekleri ke\u015ffetmenin yarat\u0131c\u0131 bir yoludur ve ayn\u0131 zamanda gezegeni saym\u0131yorum bile, sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 yap\u0131yor olacaks\u0131n\u0131z, bir iyilik.<\/p>\n<p>Y\u00fczlerce lezzetli vejetaryen ve vegan yemek i\u00e7in tariflerimizi aray\u0131n.<\/p>\n<h2>Porsiyon bilge olun<\/h2>\n<p>Dengeli bir yemek genellikle porsiyonlar\u0131n\u0131z\u0131 do\u011fru yapmaya gelir. Basit bir kural olarak, taba\u011f\u0131n\u0131z\u0131n yar\u0131s\u0131n\u0131 sebzelerle, d\u00f6rtte birini proteinle (ya\u011fs\u0131z et, tavuk, bal\u0131k, tofu) ve d\u00f6rtte birini patates, makarna veya pirin\u00e7 gibi karbonhidratlarla doldurun. \u0130deal olarak, \u00e7i\u011f bir et porsiyonunuz avucunuzun b\u00fcy\u00fckl\u00fc\u011f\u00fcnden ve kal\u0131nl\u0131\u011f\u0131ndan fazla olmamal\u0131d\u0131r.<\/p>\n<h2>Ya\u011fs\u0131z kesim rehberiniz<\/h2>\n<p>G\u00f6r\u00fcn\u00fcr beyaz ya\u011f\u0131n k\u0131rm\u0131z\u0131 etini (s\u0131\u011f\u0131r eti ve kuzu eti) kesmek, \u00f6\u011f\u00fcndeki doymu\u015f ya\u011f ve kilojoule miktar\u0131n\u0131 azalt\u0131r.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"\" src=\"https:\/\/media.healthyfood.com\/wp-content\/uploads\/2020\/02\/Guide-to-Lean-Cuts_No-Trim.jpg\" alt=\"\" \/><\/figure>\n<h3>1 \u00c7ok az veya hi\u00e7 k\u0131rpmaya gerek olmayan kesimler<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"\" src=\"https:\/\/media.healthyfood.com\/wp-content\/uploads\/2020\/02\/Guide-to-Lean-Cuts_Little-Trim-300x200.jpg\" alt=\"\" \/><\/figure>\n<h3>2 Biraz k\u0131rpma gerektiren kesimler<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"\" src=\"https:\/\/media.healthyfood.com\/wp-content\/uploads\/2020\/02\/Guide-to-Lean-Cuts_More-Trim-300x200.jpg\" alt=\"\" \/><\/figure>\n<h3>3 Daha fazla k\u0131rpma gerektiren kesimler<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"\" src=\"https:\/\/media.healthyfood.com\/wp-content\/uploads\/2020\/02\/Cutlet.jpg\" alt=\"\" \/><\/figure>\n<h2>Protein porsiyon boyutu k\u0131lavuzu<\/h2>\n<p>Aileni beslemek i\u00e7in ne kadar et alaca\u011f\u0131ndan hi\u00e7 emin de\u011fil misin? Yoksa her zaman bir s\u00fcr\u00fc art\u0131kla ba\u015f ba\u015fa kald\u0131\u011f\u0131n\u0131 m\u0131 d\u00fc\u015f\u00fcn\u00fcyorsun? Porsiyonlar\u0131n\u0131z\u0131 do\u011fru yapmak i\u00e7in bu kullan\u0131\u015fl\u0131 g\u00f6rsel k\u0131lavuzu kullan\u0131n.<\/p>\n<h3>Daha k\u00fc\u00e7\u00fck porsiyon boyutu (\u00e7o\u011fu gece et yerseniz)<\/h3>\n<p><strong>1 \u00f6\u011f\u00fcn yapar<\/strong><\/p>\n<p>1 &#8216;dakika biftek veya k\u00fc\u00e7\u00fck madalyon<\/p>\n<p>1 k\u00fc\u00e7\u00fck pirzola veya pirzola<\/p>\n<p>1 dilim kavrulmu\u015f et<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"\" src=\"https:\/\/media.healthyfood.com\/wp-content\/uploads\/2020\/02\/Beef-strips.jpg\" alt=\"\" \/><\/figure>\n<p><strong>2 \u00f6\u011f\u00fcn yapar<\/strong><\/p>\n<p>\u0130nce \u015feritler halinde dilimlenmi\u015f 1 orta boy biftek<\/p>\n<p>1 kuzu sap\u0131<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"\" src=\"https:\/\/media.healthyfood.com\/wp-content\/uploads\/2020\/02\/Beef-mince-lean.jpg\" alt=\"\" \/><\/figure>\n<p><strong>Makes 4 meals<\/strong><\/p>\n<p>500g k\u0131yma<\/p>\n<p>500g beff \/ domuz \/ kuzu \u015feritleri veya do\u011franm\u0131\u015f<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"\" src=\"https:\/\/media.healthyfood.com\/wp-content\/uploads\/2020\/02\/Chop.jpg\" alt=\"\" \/><\/figure>\n<h3>Daha b\u00fcy\u00fck porsiyon b\u00fcy\u00fckl\u00fc\u011f\u00fc (haftada 3-4 kez yiyorsan\u0131z)<\/h3>\n<p><strong>1 \u00f6\u011f\u00fcn yapar<\/strong><\/p>\n<p>1 orta boy biftek<\/p>\n<p>1 pirzola<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" title=\"\" src=\"https:\/\/media.healthyfood.com\/wp-content\/uploads\/2020\/02\/Steak.jpg\" alt=\"\" \/><\/figure>\n<p><strong>2 \u00f6\u011f\u00fcn yapar<\/strong><\/p>\n<p>1 b\u00fcy\u00fck biftek<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Et hala yiyebilir mi, bitkisel g\u0131dalar gelece\u011fin yolu mudur, yoksa \u00e7evre ve bizim i\u00e7in sa\u011fl\u0131kl\u0131 olan tatl\u0131 bir nokta var [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13120,"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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