{"id":14841,"date":"2023-02-07T18:03:35","date_gmt":"2023-02-07T18:03:35","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14841"},"modified":"2023-02-07T18:03:39","modified_gmt":"2023-02-07T18:03:39","slug":"is-chicken-healthy-nutrition-benefits-and-tips","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/is-chicken-healthy-nutrition-benefits-and-tips\/","title":{"rendered":"TAVUK SA\u011eLIKLI MI? BESLENME, FAYDALAR VE \u0130PU\u00c7LARI"},"content":{"rendered":"<\/p>\n<p>Tavuk en pop\u00fcler et t\u00fcrlerinden biridir.<\/p>\n<p>Sadece yayg\u0131n olarak mevcut ve haz\u0131rlanmas\u0131 kolay de\u011fil, ayn\u0131 zamanda bir dizi preparat ve \u00e7e\u015fitte de kolayca bulunur.<\/p>\n<p>Yine de, tavuk yayg\u0131n bir diyet z\u0131mbas\u0131 olmas\u0131na ra\u011fmen, ne kadar sa\u011fl\u0131kl\u0131 oldu\u011fundan emin olmayabilirsiniz.<\/p>\n<p>Bu makalede, sizin i\u00e7in iyi olup olmad\u0131\u011f\u0131n\u0131 belirlemek i\u00e7in tavu\u011fun faydalar\u0131ndan ve dezavantajlar\u0131ndan birka\u00e7\u0131 g\u00f6zden ge\u00e7irilir.<\/p>\n<figure class=\"wp-block-image\"><a href=\"https:\/\/www.pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.healthline.com%2Fnutrition%2Fis-chicken-good-for-you&amp;media=https%3A%2F%2Fpost.healthline.com%2Fwp-content%2Fuploads%2F2020%2F10%2Flemon-chicken-broccoli-food-healthy-1296x728-header.jpg&amp;description=Is%20Chicken%20Good%20for%20You%3F\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/10\/lemon-chicken-broccoli-food-healthy-1296x728-header.jpg?w=1155&amp;h=1528\" alt=\"Cooked lemon chicken with broccoli\" \/><\/a><figcaption>Nadine Greeff\/Stocksy Birle\u015fik<\/figcaption><\/figure>\n<h2><a>beslenme<\/a><\/h2>\n<p>Tavuk,\u00a0<strong>protein,<\/strong>niasin, selenyum ve fosfor dahil olmak \u00fczere \u00e7e\u015fitli \u00f6nemli besin maddeleri bak\u0131m\u0131ndan zengindir.<\/p>\n<p>Bir 3 onsluk (85 gram) porsiyon tavuk g\u00f6\u011fs\u00fc i\u00e7erir.<\/p>\n<ul>\n<li><strong>Kalori:\u00a0<\/strong>122<\/li>\n<li><strong>Protein:\u00a0<\/strong>24 gram<\/li>\n<li><strong>Ya\u011f:<\/strong>\u00a03 gram<\/li>\n<li><strong>Karbonhidrat:\u00a0<\/strong>0 gram<\/li>\n<li><strong>Niasin:\u00a0<\/strong>G\u00fcnl\u00fck De\u011ferin %51&#8217;i (DV)<\/li>\n<li><strong>Selenyum:\u00a0<\/strong>DV&#8217;nin %36&#8217;s\u0131<\/li>\n<li><strong>Fosfor:\u00a0<\/strong>DV&#8217;nin %17&#8217;si<\/li>\n<li><strong>B6 vitamini:\u00a0<\/strong>DV&#8217;nin% 16&#8217;s\u0131<\/li>\n<li><strong>B12 vitamini:<\/strong>\u00a0DV&#8217;nin% 10&#8217;uydu<\/li>\n<li><strong>Riboflavin:\u00a0<\/strong>DV&#8217;nin %9&#8217;\u00fc<\/li>\n<li><strong>\u00c7inko:\u00a0<\/strong>DV&#8217;nin % 7&#8217;si<\/li>\n<li><strong>Tiamin:\u00a0<\/strong>DV&#8217;nin %6&#8217;s\u0131<\/li>\n<li><strong>Potasyum:\u00a0<\/strong>DV&#8217;nin %5&#8217;i<\/li>\n<li><strong>Bak\u0131r:\u00a0<\/strong>DV&#8217;nin %4&#8217;\u00fc<\/li>\n<\/ul>\n<p>Protein, \u00f6zellikle, dokular\u0131n\u0131z\u0131 olu\u015fturmak ve onarmak ve kas k\u00fctlesini korumak i\u00e7in gereklidir.<\/p>\n<p>Bu arada selenyum, uygun ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonu, tiroid sa\u011fl\u0131\u011f\u0131 ve do\u011furganl\u0131k i\u00e7in gerekli olan bir eser mineraldir.<\/p>\n<p>Tavuk ayr\u0131ca enerji \u00fcretiminde, DNA sentezinde ve beyin sa\u011fl\u0131\u011f\u0131nda merkezi roller oynayan niasin ve B6 ve B12 vitaminleri gibi B vitaminleri bak\u0131m\u0131ndan da zengindir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>Tavuk, protein, niasin, selenyum ve fosfor dahil olmak \u00fczere bir\u00e7ok temel besin maddesinin harika bir kayna\u011f\u0131d\u0131r.<\/p>\n<\/blockquote>\n<h2><a>Fayda -lar\u0131<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2019-03\/li1hno8g_chicken-for-weight-loss_625x300_08_March_19.jpg\" alt=\"\" \/><\/figure>\n<p>Tavuk bir dizi \u00f6nemli besin bak\u0131m\u0131ndan zengindir ve sa\u011fl\u0131kl\u0131, \u00e7ok y\u00f6nl\u00fc bir diyete m\u00fckemmel bir katk\u0131 olabilir.<\/p>\n<p>Tavu\u011fun kalorisi d\u00fc\u015f\u00fck ancak proteini y\u00fcksek oldu\u011fu g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda, bu sizin i\u00e7in bir hedefse, \u00f6zellikle<strong>\u00a0kilo kayb\u0131<\/strong>\u00a0i\u00e7in faydal\u0131 olabilir.<\/p>\n<p>\u00c7al\u0131\u015fmalar, protein al\u0131m\u0131n\u0131z\u0131 art\u0131rman\u0131n dolgunluk duygular\u0131n\u0131 art\u0131rabilece\u011fini, kilo kayb\u0131n\u0131 art\u0131rabilece\u011fini ve ya\u011fs\u0131z v\u00fccut k\u00fctlesinin korunmas\u0131na yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.<\/p>\n<p>Diren\u00e7 e\u011fitimi ile e\u015fle\u015ftirildi\u011finde, protein ayr\u0131ca kas b\u00fcy\u00fcmesini te\u015fvik yard\u0131mc\u0131 olabilir.<\/p>\n<p>Dahas\u0131, protein kalsiyum metabolizmas\u0131nda yer almaktad\u0131r ve kemik sa\u011fl\u0131\u011f\u0131n\u0131 optimize etmek i\u00e7in \u00f6nemlidir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>Tavuk olduk\u00e7a besleyicidir ve iyi bir protein kayna\u011f\u0131d\u0131r. Diyetinize tavuk eklemek kilo kayb\u0131n\u0131, kas b\u00fcy\u00fcmesini ve kemik sa\u011fl\u0131\u011f\u0131n\u0131 desteklemeye yard\u0131mc\u0131 olabilir.<\/p>\n<\/blockquote>\n<h2><a>Dezavantajlar\u0131<\/a><\/h2>\n<p>Her t\u00fcr tavuk e\u015fit yarat\u0131lmaz.<\/p>\n<p>\u00d6rne\u011fin, tavuk nuggets, patlam\u0131\u015f m\u0131s\u0131r tavu\u011fu ve tavuk ihaleleri gibi\u00a0<strong>k\u0131zarm\u0131\u015f\u00a0<\/strong>ve ekmekli \u00e7e\u015fitler genellikle sa\u011fl\u0131ks\u0131z ya\u011flar, karbonhidratlar ve kalori bak\u0131m\u0131ndan\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/782211\/nutrients\" target=\"_blank\" rel=\"noreferrer noopener\">y\u00fcksektir.<\/a><\/p>\n<p>\u00d6\u011fle yeme\u011fi etleri gibi baz\u0131 tavuk t\u00fcrleri de yo\u011fun bir \u015fekilde i\u015flenir.<\/p>\n<p>Ara\u015ft\u0131rmalar, i\u015flenmi\u015f et al\u0131m\u0131n\u0131n daha y\u00fcksek kalp hastal\u0131\u011f\u0131, tip 2 diyabet ve baz\u0131 kanser t\u00fcrleri ile ili\u015fkili olabilece\u011fini g\u00f6stermektedir.<\/p>\n<p>\u0130\u015flenmi\u015f etler de y\u00fcksek miktarda sodyum ve koruyucu i\u00e7erebilir.<\/p>\n<p>Sodyum al\u0131m\u0131n\u0131n azalt\u0131lmas\u0131n\u0131n, \u00f6zellikle y\u00fcksek tansiyonlu ki\u015filerde kan bas\u0131nc\u0131 seviyelerini d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir.<\/p>\n<p>Ek olarak, nitritler gibi i\u015flenmi\u015f etlerdeki baz\u0131 koruyucular kanserojen bile\u015fiklerin olu\u015fumuna katk\u0131da bulunabilir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>K\u0131zarm\u0131\u015f ve ekmekli tavuk sa\u011fl\u0131ks\u0131z ya\u011flarda, karbonhidratlarda ve kalorilerde daha y\u00fcksek olabilir. Baz\u0131 tavuk t\u00fcrleri de yo\u011fun bir \u015fekilde i\u015flenir ve i\u015flenmi\u015f et al\u0131m\u0131 olumsuz sa\u011fl\u0131k etkileri ile ili\u015fkilidir.<\/p>\n<\/blockquote>\n<h2>Sa\u011fl\u0131kl\u0131 haz\u0131rl\u0131klar<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/_-LK9z7jGEH1yLlXidiZU78jAArmq9iaNYfqe-0Tq2nST2b1yjA8WQDlj9RY2AayRqubgIzo5_KtsAcE84sFFBQ00yEL0UKzf4ylI1Kkl9AnLCOdVtBNfBpAxZgGkS0Mi2dYe5SB8J9qNFbq5g2RtbuGYX1uEDD68Q-3HpBYttHrBnQ\" alt=\"\" \/><\/figure>\n<p>Baz\u0131 yayg\u0131n tavuk haz\u0131rlama y\u00f6ntemleri di\u011ferlerinden daha sa\u011fl\u0131kl\u0131d\u0131r.<\/p>\n<p>\u0130\u015fte en iyi se\u00e7eneklerden birka\u00e7\u0131:<\/p>\n<ul>\n<li><strong>Izgara tavuk.<\/strong>\u00a0Izgara tavuk protein al\u0131m\u0131n\u0131z\u0131 art\u0131rman\u0131n h\u0131zl\u0131 ve sa\u011fl\u0131kl\u0131 bir yolu olabilir. Yeme\u011finizi yuvarlamak i\u00e7in \u0131zgaraya biraz sebze atmay\u0131 d\u00fc\u015f\u00fcn\u00fcn.<\/li>\n<li><strong>F\u0131r\u0131nda tavuk.<\/strong>\u00a0Tavu\u011funuzu pi\u015firmek, \u00f6zellikle kilo vermeye \u00e7al\u0131\u015f\u0131yorsan\u0131z, hafta i\u00e7i harika bir ak\u015fam yeme\u011fi se\u00e7ene\u011fidir. Ya\u011f ve kalori bak\u0131m\u0131ndan d\u00fc\u015f\u00fck olmas\u0131n\u0131n yan\u0131 s\u0131ra, pi\u015fmi\u015f tavuk \u00f6nemli besin maddeleri bak\u0131m\u0131ndan zengindir.<\/li>\n<li><strong>K\u0131zarm\u0131\u015f tavuk.<\/strong>\u00a0Y\u00fcksek lifli, protein dolu bir yemek i\u00e7in biraz ya\u011f ve en sevdi\u011finiz sebzelerle tavuk k\u0131zartmay\u0131 deneyin.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>Izgara, pi\u015firme ve kar\u0131\u015ft\u0131rma-k\u0131zartma tavu\u011fu, tavu\u011fun tad\u0131n\u0131 \u00e7\u0131karman\u0131n en sa\u011fl\u0131kl\u0131 yollar\u0131ndan birka\u00e7\u0131d\u0131r.<\/p>\n<\/blockquote>\n<h2>Sa\u011fl\u0131ks\u0131z haz\u0131rl\u0131klar<\/h2>\n<p>Tavuk kesinlikle sa\u011fl\u0131kl\u0131 bir diyete s\u0131\u011fabilse de, baz\u0131 t\u00fcrler ekstra kalori, ya\u011f veya sodyum ile y\u00fcklenir.<\/p>\n<p>\u0130\u015fte s\u0131n\u0131rlaman\u0131z veya ka\u00e7\u0131nman\u0131z gereken birka\u00e7 tavuk t\u00fcr\u00fc:<\/p>\n<ul>\n<li><strong>K\u0131zarm\u0131\u015f tavuk.<\/strong>\u00a0Tipik olarak k\u0131zart\u0131lm\u0131\u015f ve ekmekli oldu\u011fundan, k\u0131zarm\u0131\u015f tavuk genellikle kalori, karbonhidrat ve sa\u011fl\u0131ks\u0131z ya\u011flarda y\u00fcksektir.<\/li>\n<li><strong>Rotisserie tavu\u011fu.<\/strong>\u00a0Ma\u011fazadan sat\u0131n al\u0131nan rotisserie tavu\u011fu genellikle salamura edilir ve a\u011f\u0131r baharatl\u0131d\u0131r, bu da nihai \u00fcr\u00fcndeki sodyum miktar\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131rabilir.<\/li>\n<li><strong>Tavuklu \u00f6\u011fle yeme\u011fi eti.<\/strong>\u00a0Tavuk \u00f6\u011fle yeme\u011fi etleri de dahil olmak \u00fczere i\u015flenmi\u015f etler, raf \u00f6mr\u00fcn\u00fc uzatmak i\u00e7in genellikle ilave sodyum ve sa\u011fl\u0131ks\u0131z koruyucularla doludur.<\/li>\n<\/ul>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>K\u0131zarm\u0131\u015f tavuk, rotisserie tavu\u011fu ve tavuk \u00f6\u011fle yeme\u011fi eti, sa\u011fl\u0131kl\u0131 bir diyette s\u0131n\u0131rlaman\u0131z veya ka\u00e7\u0131nman\u0131z gereken birka\u00e7 tavuk t\u00fcr\u00fcdir.<\/p>\n<\/blockquote>\n<h2><a>Yemek ipu\u00e7lar\u0131<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ndtvimg.com\/i\/2017-12\/bbq-chicken_620x330_41514361762.jpg\" alt=\"\" \/><\/figure>\n<p>Tavuk dengeli bir diyete harika bir katk\u0131 olabilir.<\/p>\n<p>Porsiyon ba\u015f\u0131na yakla\u015f\u0131k 3-4 ons (85-113 gram) kal\u0131n, bu da kabaca bir kart destesi b\u00fcy\u00fckl\u00fc\u011f\u00fcndedir.<\/p>\n<p>Ayr\u0131ca m\u00fcmk\u00fcn oldu\u011funda\u00a0<strong>pi\u015firme,<\/strong>\u00a0<strong>\u0131zgara,<\/strong>\u00a0<strong>kar\u0131\u015ft\u0131rma k\u0131zartmas\u0131<\/strong>veya buharda pi\u015firme gibi\u00a0<strong>sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemlerini<\/strong>\u00a0se\u00e7ti\u011finizden emin olun.<\/p>\n<p>Son olarak, v\u00fccudunuzun ihtiya\u00e7 duydu\u011fu t\u00fcm besinleri ald\u0131\u011f\u0131n\u0131zdan emin olmak i\u00e7in tavu\u011fun bal\u0131k, et, k\u00fcmes hayvanlar\u0131 ve baklagiller gibi \u00e7e\u015fitli di\u011fer protein kaynaklar\u0131n\u0131n yan\u0131nda tad\u0131n\u0131 \u00e7\u0131kar\u0131lmas\u0131 gerekti\u011fini unutmay\u0131n.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>Porsiyon ba\u015f\u0131na 3-4 ons (85-113 gram) tavu\u011fun tad\u0131n\u0131 \u00e7\u0131kar\u0131n ve m\u00fcmk\u00fcn oldu\u011funda pi\u015firme, \u0131zgara, kar\u0131\u015ft\u0131rma k\u0131zartma veya buharda pi\u015firme gibi sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemlerini se\u00e7in.<\/p>\n<\/blockquote>\n<h2><a>S\u00f6z\u00fcn \u00f6z\u00fc<\/a><\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/media-cldnry.s-nbcnews.com\/image\/upload\/newscms\/2019_20\/1438251\/rotisserie-chicken-today-main-190517.jpg\" alt=\"\" \/><\/figure>\n<p>Tavuk, sa\u011fl\u0131\u011f\u0131n\u0131za fayda sa\u011flayabilecek \u00e7e\u015fitli \u00f6nemli besinler bak\u0131m\u0131ndan zengindir.<\/p>\n<p>Bununla birlikte, sa\u011fl\u0131kl\u0131 tavuk t\u00fcrlerini se\u00e7mek ve derin k\u0131zartma yerine pi\u015firme, \u0131zgara, bu\u011fulama veya kar\u0131\u015ft\u0131rma k\u0131zartmas\u0131 gibi pi\u015firme y\u00f6ntemlerini tercih etmek \u00f6nemlidir.<\/p>\n<p>Son olarak, \u00e7e\u015fitli sa\u011fl\u0131kl\u0131\u00a0<strong>protein bak\u0131m\u0131ndan zengin yiyeceklerin<\/strong>\u00a0yan\u0131 s\u0131ra dengeli bir diyetin bir par\u00e7as\u0131 olarak tavu\u011fun tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Tavuk en pop\u00fcler et t\u00fcrlerinden biridir. Sadece yayg\u0131n olarak mevcut ve haz\u0131rlanmas\u0131 kolay de\u011fil, ayn\u0131 zamanda bir dizi preparat ve [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14844,"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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