{"id":14917,"date":"2023-02-16T18:42:35","date_gmt":"2023-02-16T18:42:35","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14917"},"modified":"2023-02-16T18:42:39","modified_gmt":"2023-02-16T18:42:39","slug":"egg-whites-nutrition-high-in-protein-low-in-everything-else","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/egg-whites-nutrition-high-in-protein-low-in-everything-else\/","title":{"rendered":"YUMURTA AKI BESLENMESI: PROTEIN BAKIMINDAN Y\u00dcKSEK, DI\u011eER HER \u015eEYDE D\u00dc\u015e\u00dcK"},"content":{"rendered":"<\/p>\n<ul>\n<li><strong>Kalorisi d\u00fc\u015f\u00fck ama proteini y\u00fcksek<\/strong><\/li>\n<\/ul>\n<p>Yumurtalar \u00e7e\u015fitli faydal\u0131 besinler i\u00e7erir.<\/p>\n<p>Bununla birlikte, bir yumurtan\u0131n besin de\u011feri, yumurtan\u0131n tamam\u0131n\u0131 m\u0131 yoksa sadece yumurta ak\u0131 m\u0131 yedi\u011finize ba\u011fl\u0131 olarak de\u011fi\u015febilir.<\/p>\n<p>Bu makalede, yumurta ak\u0131 beslenme profiline ve tam yumurtalarla kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda ayr\u0131nt\u0131l\u0131 bir bak\u0131\u015f atmaktad\u0131r.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2021\/06\/Egg-White-1296x865.jpg?w=1155&amp;h=2803\" alt=\"\" \/><figcaption>La Waziya Foto\u011fraf\/Getty Images<\/figcaption><\/figure>\n<h2>Yumurta ak\u0131 ve b\u00fct\u00fcn yumurtalar\u0131n beslenme ger\u00e7ekleri<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.pinimg.com\/originals\/9e\/54\/44\/9e5444f5247fe3748002b8fdc56cfddc.jpg\" alt=\"\" \/><\/figure>\n<p>Yumurta ak\u0131, bir yumurtan\u0131n parlak sar\u0131 sar\u0131s\u0131n\u0131 \u00e7evreleyen berrak, kal\u0131n s\u0131v\u0131d\u0131r.<\/p>\n<p>D\u00f6llenmi\u015f bir yumurtada, b\u00fcy\u00fcyen bir tavu\u011fu zararl\u0131 bakterilerden korumak i\u00e7in koruyucu bir tabaka g\u00f6revi g\u00f6r\u00fcrler. Ayr\u0131ca b\u00fcy\u00fcmesi i\u00e7in baz\u0131 besinler sa\u011flarlar.<\/p>\n<p>Yumurta ak\u0131 yakla\u015f\u0131k% 90\u00a0<strong>su\u00a0<\/strong>ve% 10 proteinden olu\u015fur.<\/p>\n<p>Bu nedenle, sar\u0131s\u0131n\u0131 \u00e7\u0131kar\u0131rsan\u0131z ve sadece yumurta ak\u0131 se\u00e7erseniz, yumurtan\u0131z\u0131n besin de\u011feri \u00f6nemli \u00f6l\u00e7\u00fcde de\u011fi\u015fir.<\/p>\n<p>A\u015fa\u011f\u0131daki grafik, b\u00fcy\u00fck bir yumurtan\u0131n yumurta ak\u0131 ile b\u00fct\u00fcn, b\u00fcy\u00fck bir yumurta aras\u0131ndaki besinsel farkl\u0131l\u0131klar\u0131 g\u00f6stermektedir.<\/p>\n<p>G\u00f6rd\u00fc\u011f\u00fcn\u00fcz gibi, bir yumurta ak\u0131,<strong>\u00a0b\u00fct\u00fcn bir yumurtadan<\/strong>\u00a0daha az kalori ve mikro besinlerin yan\u0131 s\u0131ra daha az protein ve ya\u011f i\u00e7erir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>Bir yumurta ak\u0131 b\u00fct\u00fcn bir yumurtadan daha az kalori i\u00e7erir. Ayr\u0131ca protein, kolesterol, ya\u011f, vitamin ve minerallerde daha d\u00fc\u015f\u00fckt\u00fcr.<\/p>\n<\/blockquote>\n<h2>Kalorisi d\u00fc\u015f\u00fck ama proteini y\u00fcksek<\/h2>\n<p>Yumurta ak\u0131\u00a0<strong>protein\u00a0<\/strong>bak\u0131m\u0131ndan y\u00fcksektir, ancak kalorisi d\u00fc\u015f\u00fckt\u00fcr. Asl\u0131nda, yumurtalarda bulunan t\u00fcm proteinlerin yakla\u015f\u0131k% 67&#8217;sini paketlerler.<\/p>\n<p>Tam bir protein olarak kabul edilen \u015feyi sa\u011flarlar, yani v\u00fccudunuzun en iyi \u015fekilde \u00e7al\u0131\u015fmas\u0131 i\u00e7in ihtiya\u00e7 duydu\u011fu miktarlarda dokuz esansiyel amino asidin t\u00fcm\u00fcn\u00fc i\u00e7erir.<\/p>\n<p>Y\u00fcksek protein i\u00e7eri\u011fi nedeniyle yumurta ak\u0131 yemek sa\u011fl\u0131\u011fa fayda sa\u011flayabilir. Protein i\u015ftah\u0131n\u0131z\u0131 azaltmaya yard\u0131mc\u0131 olabilir, bu nedenle yumurta ak\u0131 yemek daha uzun s\u00fcre tok hissetmenizi sa\u011flayabilir.<\/p>\n<p>Yeterli protein almak, \u00f6zellikle kilonuzu y\u00f6netmeye \u00e7al\u0131\u015f\u0131yorsan\u0131z, kaslar\u0131n korunmas\u0131 ve in\u015fas\u0131 i\u00e7in de \u00f6nemlidir.<\/p>\n<p>T\u00fcm yumurtalar\u0131n birka\u00e7 ekstra kalori i\u00e7in sadece biraz daha fazla protein sa\u011flad\u0131\u011f\u0131 g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda, yumurta ak\u0131 kilo vermeye \u00e7al\u0131\u015fan insanlar i\u00e7in \u00e7ekici bir se\u00e7im olabilir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>B\u00fcy\u00fck bir yumurtadan elde edilen yumurta ak\u0131 4 gram protein ve sadece 18 kalori sa\u011flar. Bu, kilo vermeye \u00e7al\u0131\u015fan insanlar i\u00e7in iyi bir yemek se\u00e7imi yapabilir.<\/p>\n<\/blockquote>\n<h2>Ya\u011f oran\u0131 d\u00fc\u015f\u00fck ve kolesterols\u00fcz<\/h2>\n<p>Ge\u00e7mi\u015fte, yumurtalar y\u00fcksek\u00a0<strong>doymu\u015f ya\u011f\u00a0<\/strong>ve kolesterol i\u00e7eri\u011fi nedeniyle tart\u0131\u015fmal\u0131 bir g\u0131da se\u00e7imi olmu\u015ftur.<\/p>\n<p>Bununla birlikte, yumurtadaki t\u00fcm kolesterol ve\u00a0<strong>ya\u011f\u00a0<\/strong>yumurta sar\u0131s\u0131nda bulunur. \u00d6te yandan yumurta ak\u0131 neredeyse saf proteindir ve ya\u011f veya kolesterol i\u00e7ermez.<\/p>\n<p>Y\u0131llarca, bu yumurta ak\u0131 yemenin b\u00fct\u00fcn yumurtalar\u0131 yemekten daha sa\u011fl\u0131kl\u0131 oldu\u011fu anlam\u0131na geliyordu.<\/p>\n<p>Ancak \u00e7al\u0131\u015fmalar \u015fimdi \u00e7o\u011fu insan i\u00e7in\u00a0<strong>yumurtadaki kolesterol\u00fcn\u00a0<\/strong>bir sorun olmad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>\n<p>Bununla birlikte, az say\u0131da insan i\u00e7in &#8211; &#8220;hiper m\u00fcdahaleciler&#8221; olarak adland\u0131r\u0131l\u0131r &#8211; kolesterol yemek kan seviyelerini y\u00fckseltecektir.<\/p>\n<p>Hiper yan\u0131t verenlerin, APoE4 geni gibi, onlar\u0131 y\u00fcksek kolesterole yatk\u0131n hale getiren genleri vard\u0131r. Bu gene sahip insanlar veya kolesterol\u00fc y\u00fcksek bireyler i\u00e7in yumurta ak\u0131 daha iyi bir se\u00e7im olabilir.<\/p>\n<p>Ek olarak, yumurta aklar\u0131n\u0131n neredeyse hi\u00e7 ya\u011f i\u00e7ermedi\u011fi g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda, kalorileri b\u00fct\u00fcn yumurtalardan \u00f6nemli \u00f6l\u00e7\u00fcde daha d\u00fc\u015f\u00fckt\u00fcr.<\/p>\n<p>Bu, kalori al\u0131mlar\u0131n\u0131 s\u0131n\u0131rlamaya ve kilo vermeye \u00e7al\u0131\u015fan insanlar i\u00e7in iyi bir se\u00e7im yapmalar\u0131n\u0131 sa\u011flayabilir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>Yumurta ak\u0131 kolesterol ve ya\u011f bak\u0131m\u0131ndan d\u00fc\u015f\u00fckt\u00fcr. Bu, kolesterol al\u0131m\u0131n\u0131 s\u0131n\u0131rlamas\u0131 gereken insanlar\u0131n yan\u0131 s\u0131ra kilo vermeye \u00e7al\u0131\u015fanlar i\u00e7in iyi bir se\u00e7imdir.<\/p>\n<\/blockquote>\n<h2>Potansiyel riskler<\/h2>\n<p>Yumurta ak\u0131 genellikle g\u00fcvenli bir g\u0131da se\u00e7imidir. Ancak, baz\u0131 riskler ta\u015f\u0131rlar.<\/p>\n<h3>Alerjiler<\/h3>\n<p>Yumurta ak\u0131 \u00e7o\u011fu insan i\u00e7in g\u00fcvenli olsa da, yumurta alerjileri olu\u015fabilir.<\/p>\n<p>\u00c7ocuklar di\u011fer ya\u015f gruplar\u0131na k\u0131yasla yumurta\u00a0<strong>alerjilerini\u00a0<\/strong>daha s\u0131k ya\u015farlar; ancak, genellikle 5 ya\u015f\u0131na geldiklerinde durumu a\u015farlar.<\/p>\n<p>Bir yumurta alerjisi, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin yumurtalardaki baz\u0131 proteinleri yanl\u0131\u015f bir \u015fekilde zararl\u0131 olarak tan\u0131mlamas\u0131 nedeniyle ortaya \u00e7\u0131kar.<\/p>\n<p>Hafif semptomlar d\u00f6k\u00fcnt\u00fcler, kurde\u015fen, \u015fi\u015flik, burun ak\u0131nt\u0131s\u0131 ve ka\u015f\u0131nt\u0131l\u0131, sulu g\u00f6zleri i\u00e7erebilir. \u0130nsanlar ayr\u0131ca sindirim s\u0131k\u0131nt\u0131s\u0131, bulant\u0131 ve kusma ya\u015fayabilirler.<\/p>\n<p>Yumurtalar anafilaktik \u015fok olarak bilinen ciddi bir alerjik reaksiyona neden olabilir &#8211; ancak bu nadir bir durumdur.<\/p>\n<p>Anafilaktik \u015fok, kan bas\u0131nc\u0131nda bir d\u00fc\u015f\u00fc\u015f ve bo\u011faz\u0131n\u0131zda ve y\u00fcz\u00fcn\u00fczde \u015fiddetli \u015fi\u015flik de dahil olmak \u00fczere bir dizi semptoma neden olur &#8211; bu da birle\u015ftirilirse \u00f6l\u00fcmle sonu\u00e7lanabilir.<\/p>\n<h3>Salmonella g\u0131da zehirlenmesi<\/h3>\n<p><strong>\u00c7i\u011f yumurta ak\u0131<\/strong>\u00a0ayr\u0131ca\u00a0<em>Salmonella<\/em>bakterisinden g\u0131da zehirlenmesi riski olu\u015fturur.<\/p>\n<p><em>Salmonella<\/em>\u00a0yumurtada veya yumurta kabu\u011funda bulunabilir, ancak modern tar\u0131m ve temizlik uygulamalar\u0131 bu riski en aza indirebilir.<\/p>\n<p>Ayr\u0131ca, yumurta aklar\u0131n\u0131 kat\u0131 olana kadar pi\u015firmek bu sorun i\u00e7in riskinizi \u00f6nemli \u00f6l\u00e7\u00fcde azalt\u0131r.<\/p>\n<h3>Azalt\u0131lm\u0131\u015f biotin emilimi<\/h3>\n<p>\u00c7i\u011f yumurta ak\u0131, \u00e7ok \u00e7e\u015fitli g\u0131dalarda bulunan suda \u00e7\u00f6z\u00fcnen vitamin biotin emilimini de azaltabilir.<\/p>\n<p>Biotin enerji \u00fcretiminde \u00f6nemli bir rol oynar.<\/p>\n<p>\u00c7i\u011f yumurta ak\u0131, biotin&#8217;e ba\u011flanabilen ve emilimini durdurabilen protein avidin i\u00e7erir.<\/p>\n<p>Teoride, bu bir sorun olabilir. Bununla birlikte, biyotin eksikli\u011fine neden olmak i\u00e7in b\u00fcy\u00fck miktarlarda \u00e7i\u011f yumurta ak\u0131 yemeniz gerekir.<\/p>\n<p>Ek olarak, yumurtalar pi\u015firildikten sonra, avidin ayn\u0131 etkiye sahip de\u011fildir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>Alerjik reaksiyonlar, g\u0131da zehirlenmesi ve biotin eksikli\u011fi de dahil olmak \u00fczere \u00e7i\u011f yumurta ak\u0131 yemekle ilgili baz\u0131 riskler vard\u0131r. Ancak, \u00e7o\u011fu insan i\u00e7in risk k\u00fc\u00e7\u00fckt\u00fcr.<\/p>\n<\/blockquote>\n<h2>Yumurta ak\u0131 ve b\u00fct\u00fcn yumurta: Hangisini yemelisiniz?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/meowmeix.com\/wp-content\/uploads\/2020\/09\/IMG_9398-900x885.jpg\" alt=\"\" \/><\/figure>\n<p>Yumurta ak\u0131 protein bak\u0131m\u0131ndan y\u00fcksektir, ancak kalori, ya\u011f ve kolesterol bak\u0131m\u0131ndan d\u00fc\u015f\u00fckt\u00fcr &#8211; kilo vermeye \u00e7al\u0131\u015f\u0131yorsan\u0131z onlar\u0131 yeme plan\u0131n\u0131za dahil etmek i\u00e7in iyi bir besindir.<\/p>\n<p>Ayr\u0131ca, y\u00fcksek protein gereksinimleri olan ancak sporcular veya v\u00fccut geli\u015ftiriciler gibi kalori al\u0131mlar\u0131n\u0131 izlemeleri gerekenlere de fayda sa\u011flayabilirler.<\/p>\n<p>Bununla birlikte, tam yumurtalara k\u0131yasla, yumurta ak\u0131 di\u011fer besinlerde d\u00fc\u015f\u00fckt\u00fcr.<\/p>\n<p>B\u00fct\u00fcn yumurtalar \u00e7ok \u00e7e\u015fitli vitaminler, mineraller, ekstra protein ve baz\u0131 sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7erir.<\/p>\n<p>Dahas\u0131, y\u00fcksek kolesterol i\u00e7eri\u011fine ra\u011fmen, bir analiz yumurta al\u0131m\u0131 ve kalp hastal\u0131\u011f\u0131 riski aras\u0131nda bir ba\u011flant\u0131 bulamad\u0131.<\/p>\n<p>Asl\u0131nda, ayn\u0131 inceleme g\u00fcnde bir yumurta yemenin fel\u00e7 riskinizi azaltabilece\u011fini kaydetti.<\/p>\n<p>Ayr\u0131ca, yumurtalarda bulunan besinler bir\u00a0<strong>dizi sa\u011fl\u0131k yarar\u0131na ba\u011flanm\u0131\u015ft\u0131r.<\/strong><\/p>\n<p>Yumurta sar\u0131s\u0131 ayr\u0131ca g\u00f6z dejenerasyonunu ve katarakt\u0131 \u00f6nlemeye yard\u0131mc\u0131 olan iki \u00f6nemli antioksidan\u0131n &#8211; lutein ve zeaksantin &#8211; zengin bir kayna\u011f\u0131d\u0131r.<\/p>\n<p>Ek olarak,\u00a0<strong>kolin<\/strong>bir\u00e7ok insan\u0131n yeterince alamayaca\u011f\u0131 temel bir besin maddesi .<\/p>\n<p>B\u00fct\u00fcn yumurtalar\u0131 yemek de tok hissetmenizi sa\u011flar, bu da genel olarak daha az kalori yemenize yard\u0131mc\u0131 olabilir.<\/p>\n<p>Asl\u0131nda, \u00e7al\u0131\u015fmalar kahvalt\u0131da yumurta yemenin kilo, VK\u0130 ve bel \u00e7evresini d\u00fc\u015f\u00fcrmek i\u00e7in yararl\u0131 olabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n<p>Bununla birlikte, \u00e7ok s\u0131k\u0131 bir d\u00fc\u015f\u00fck kalorili diyet kullan\u0131yorsan\u0131z, ailede y\u00fcksek kolesterol ve kalp hastal\u0131\u011f\u0131 \u00f6yk\u00fcs\u00fc varsa veya zaten y\u00fcksek kolesterol seviyelerine sahipseniz, yumurta ak\u0131 daha sa\u011fl\u0131kl\u0131 bir se\u00e7im olabilir.<\/p>\n<blockquote class=\"wp-block-quote\">\n<p><strong>\u00f6zet<\/strong><\/p>\n<p>Yumurta ak\u0131 kalorisi b\u00fct\u00fcn yumurtalara g\u00f6re daha d\u00fc\u015f\u00fckt\u00fcr. Bununla birlikte, yumurta sar\u0131s\u0131nda bulunan faydal\u0131 besinlerin \u00e7o\u011fundan da yoksunlar.<\/p>\n<\/blockquote>\n<h2>S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n<p>Yumurta ak\u0131 y\u00fcksek proteinli, d\u00fc\u015f\u00fck kalorili bir besindir.<\/p>\n<p>Ancak \u00e7o\u011fu insan i\u00e7in, yumurta ak\u0131 se\u00e7menin t\u00fcm yumurtalar yerine \u00e7ok fazla faydas\u0131 yoktur, \u00e7\u00fcnk\u00fc b\u00fct\u00fcn yumurtalar size daha bir\u00e7ok faydal\u0131 besin sa\u011flar.<\/p>\n<p>Bununla birlikte, baz\u0131 insanlar i\u00e7in &#8211; \u00f6zellikle kolesterol al\u0131m\u0131n\u0131 s\u0131n\u0131rlamas\u0131 gerekenler &#8211; yumurta ak\u0131 iyi bir besin se\u00e7imi olabilir.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Kalorisi d\u00fc\u015f\u00fck ama proteini y\u00fcksek Yumurtalar \u00e7e\u015fitli faydal\u0131 besinler i\u00e7erir. Bununla birlikte, bir yumurtan\u0131n besin de\u011feri, yumurtan\u0131n tamam\u0131n\u0131 m\u0131 yoksa [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14918,"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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