{"id":14009,"date":"2024-06-12T00:00:29","date_gmt":"2024-06-12T00:00:29","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14009"},"modified":"2024-06-12T17:06:29","modified_gmt":"2024-06-12T17:06:29","slug":"best-vegetarian-sources-of-protein-and-how-much-you-need-in-a-day","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/best-vegetarian-sources-of-protein-and-how-much-you-need-in-a-day\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0646\u0628\u0627\u062a\u064a\u0629 \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (\u0648\u0643\u0645 \u062a\u062d\u062a\u0627\u062c \u0641\u064a \u064a\u0648\u0645 \u0648\u0627\u062d\u062f)"},"content":{"rendered":"<\/p>\n

1. En iyi vejetaryen protein kaynaklar\u0131<\/h3>\n

Vejetaryenlerin en yayg\u0131n endi\u015felerinden biri kat\u0131 protein se\u00e7eneklerine sahip olmad\u0131klar\u0131d\u0131r. Ya\u011fs\u0131z et, k\u00fcmes hayvanlar\u0131, bal\u0131k ve di\u011fer hayvansal kaynaklar en iyi protein kaynaklar\u0131ndan baz\u0131lar\u0131 oldu\u011fundan, vejetaryenlerin diyetlerinden yeterli protein almak i\u00e7in biraz dikkatli olmalar\u0131 gerekir.<\/p>\n

Bununla birlikte, uzmanlar, iyi planlanm\u0131\u015f bir vejetaryen diyetin protein de dahil olmak \u00fczere ihtiyac\u0131n\u0131z olan t\u00fcm besinleri sa\u011flayabilece\u011fini s\u00f6yl\u00fcyor. Baz\u0131 bitkisel g\u0131dalar di\u011ferlerinden daha fazla proteine sahip oldu\u011fundan, i\u015fte en iyi bitki bazl\u0131 protein kaynaklar\u0131n\u0131n bir listesi.<\/p>\n

Protein bak\u0131m\u0131ndan zengin bir diyet kaslar\u0131n g\u00fcc\u00fcn\u00fc, toklu\u011funu ve hatta kilo kayb\u0131n\u0131 te\u015fvik edebilir.<\/p>\n

G\u00fcnl\u00fck protein inatke: DRI (Diyet Referans Al\u0131m\u0131) v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilogram\u0131 ba\u015f\u0131na 0,8 gram proteindir.<\/p>\n

2. Tofu<\/h3>\n
\"\"<\/figure>\n

Tofu soya fasulyesinden yap\u0131l\u0131r. Ve soya fasulyesi b\u00fct\u00fcn bir protein kayna\u011f\u0131 olarak kabul edilir, bu da v\u00fccuda ihtiya\u00e7 duydu\u011fu esansiyel amino asidi sa\u011flad\u0131klar\u0131 anlam\u0131na gelir. Tofu’nun \u00e7ok fazla tad\u0131 yoktur, ancak pi\u015firdi\u011fi di\u011fer bile\u015fenlerin lezzetini kolayca emebilir.<\/p>\n

Tofuda protein<\/strong><\/p>\n

Tofu, 100 gram ba\u015f\u0131na 10-19 gram protein i\u00e7erir.<\/p>\n

3. Mercimek<\/h3>\n
\"\"<\/figure>\n

Mercimek d\u00fczenli Hint yemeklerinin vazge\u00e7ilmez bir par\u00e7as\u0131d\u0131r. Dallardan \u00e7orbalara kadar \u00e7e\u015fitli \u015fekillerde t\u00fcketilebilir. Her t\u00fcr mercimek iyi miktarda proteine sahiptir, ancak k\u0131rm\u0131z\u0131 ve ye\u015fil mercimek lif, demir ve potasyum ile birlikte bol miktarda protein i\u00e7erir.<\/p>\n

Mercimekte protein<\/strong><\/p>\n

Yakla\u015f\u0131k yar\u0131m bardak pi\u015fmi\u015f mercimek 9 gram protein i\u00e7erir.<\/p>\n

4. Nohut<\/h3>\n
\"\"<\/figure>\n

Hint\u00e7e’de kabuli chana olarak adland\u0131r\u0131lan nohut, protein bak\u0131m\u0131ndan e\u015fit derecede zengindir. Bunlar s\u0131cak veya so\u011fuk olarak t\u00fcketilebilir ve bir\u00e7ok tarifte yer alaabildi\u011fi i\u00e7in \u00e7ok y\u00f6nl\u00fcd\u00fcr. Salatalara, k\u00f6rilere ekleyebilir veya f\u0131r\u0131nda kavurabilirsiniz.<\/p>\n

Nohut t\u00fcketmenin bir ba\u015fka lezzetli yolu da salata veya cips ve sandvi\u00e7 ile t\u00fcketilebilen humus yapmakt\u0131r.<\/p>\n

Nohutta protein<\/strong><\/p>\n

150 gram nohut ba\u015f\u0131na 10,7 gram rotein<\/p>\n

5. Yer f\u0131st\u0131\u011f\u0131<\/h3>\n
\"\"<\/figure>\n

K\u00fc\u00e7\u00fck f\u0131st\u0131k tohumlar\u0131 protein ve iyi ya\u011flarla doludur. F\u0131st\u0131k ezmesi, yemek ka\u015f\u0131\u011f\u0131 ba\u015f\u0131na 8 gram protein ile protein bak\u0131m\u0131ndan da zengindir, bu da f\u0131st\u0131k ezmesini sa\u011fl\u0131kl\u0131 bir at\u0131\u015ft\u0131rmal\u0131k se\u00e7ene\u011fi haline getirir.<\/p>\n

Yer f\u0131st\u0131\u011f\u0131nda protein<\/strong><\/p>\n

1\/2 bardak ba\u015f\u0131na yakla\u015f\u0131k 20,5 gram protein i\u00e7erirler.<\/p>\n

6. Badem<\/h3>\n
\"\"<\/figure>\n

Badem sa\u011fl\u0131kl\u0131 bir protein ve E vitamini kayna\u011f\u0131d\u0131r. Badem cilt ve g\u00f6z sa\u011fl\u0131\u011f\u0131 i\u00e7in m\u00fckemmeldir.<\/p>\n

Bademde protein<\/strong><\/p>\n

1\/2 bardak badem yakla\u015f\u0131k 16,5 gram protein i\u00e7erir.<\/p>\n

7. Kinoa<\/h3>\n
\"\"<\/figure>\n

Kinoa, tam bir protein kayna\u011f\u0131 olan bir tah\u0131ld\u0131r. Pi\u015fmi\u015f kinoa, bardak ba\u015f\u0131na yakla\u015f\u0131k 8 gram protein i\u00e7erir. Tah\u0131l kolayca kullan\u0131labilir ve \u00e7ok y\u00f6nl\u00fcd\u00fcr. Kinoa salatas\u0131 yapabilir, pirincinize kinoa ekleyebilir veya normal sebzelerinizin \u00fczerine serpebilirsiniz.<\/p>\n

Kinoadaki protein<\/strong><\/p>\n

100 gram kinoa ba\u015f\u0131na 4,4 gram protein<\/p>\n

8. Chia tohumlar\u0131<\/h3>\n
\"\"<\/figure>\n

Bu k\u00fc\u00e7\u00fck parlak tohumlar\u0131n kalorisi d\u00fc\u015f\u00fckt\u00fcr ve protein, lif ve omega 3 ya\u011f asitleri bak\u0131m\u0131ndan y\u00fcksektir.<\/p>\n

Smoothie’lerinize chia tohumu ekleyebilir, yo\u011furt, sebze ve salatalar\u0131n \u00fczerine serpebilirsiniz. Chia tohumlar\u0131n\u0131 t\u00fcketmenin en iyi yolu, onlar\u0131 suya bat\u0131rmak veya herhangi bir \u015feye eklemeden \u00f6nce \u00f6\u011f\u00fctmektir.<\/p>\n

Chia tohumlar\u0131nda protein<\/strong><\/p>\n

Chia tohumlar\u0131 yemek ka\u015f\u0131\u011f\u0131 ba\u015f\u0131na 2 gram protein i\u00e7erir.<\/p>\n

9. Yunan yo\u011furt<\/h3>\n
\"\"<\/figure>\n

100 gram Yunan yo\u011furt 10 gram protein i\u00e7erir, bu da onu yine iyi bir protein kayna\u011f\u0131 yapar. Smoothie’lerinize Yunan yo\u011furt ekleyebilir veya tek ba\u015f\u0131n\u0131za alabilirsiniz. Ayr\u0131ca sa\u011fl\u0131kl\u0131 ba\u011f\u0131rsak bakterileri ve kalsiyum i\u00e7erir. Eklenen \u015fekeri azaltmak i\u00e7in aromal\u0131 \u00e7e\u015fitler yerine sade yo\u011furt se\u00e7in.<\/p>\n

Yo\u011furtta protein<\/strong><\/p>\n

100 gram Yunan yo\u011furdu 10 gram protein i\u00e7eriyor<\/p>\n

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

1. En iyi vejetaryen protein kaynaklar\u0131 Vejetaryenlerin en yayg\u0131n endi\u015felerinden biri kat\u0131 protein se\u00e7eneklerine sahip olmad\u0131klar\u0131d\u0131r. Ya\u011fs\u0131z et, k\u00fcmes hayvanlar\u0131, […]<\/p>\n","protected":false},"author":2,"featured_media":14010,"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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