{"id":15050,"date":"2023-04-04T17:28:02","date_gmt":"2023-04-04T17:28:02","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15050"},"modified":"2023-04-04T17:28:04","modified_gmt":"2023-04-04T17:28:04","slug":"whats-the-difference-between-micronutrients-and-macronutrients","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/whats-the-difference-between-micronutrients-and-macronutrients\/","title":{"rendered":"MIKRO BESINLER VE MAKRO BESINLER ARASINDAKI FARK NEDIR?"},"content":{"rendered":"\n<p>Makro besinler ve mikro besinler, diyetisyenlerin ve beslenme uzmanlar\u0131n\u0131n diyetinize ba\u015fvurmak i\u00e7in kullanabilece\u011fi kategorilerdir.<\/p>\n\n\n\n<p>Makro besinler karbonhidratlar, ya\u011flar ve proteinler gibi b\u00fcy\u00fck resimli beslenme kategorileridir. Mikro besinler, bireysel vitaminler ve kalsiyum, \u00e7inko ve B-6 vitamini gibi mineraller gibi daha k\u00fc\u00e7\u00fck beslenme kategorileridir.<\/p>\n\n\n\n<p>Bir noktada &#8220;makrolar\u0131 sayma&#8221; ifadesini duymu\u015f olabilirsiniz. Bu, bir ki\u015finin her makro besin grubundan belirli bir kalori y\u00fczdesi yemeye \u00e7al\u0131\u015ft\u0131\u011f\u0131 bir diyet yakla\u015f\u0131m\u0131n\u0131 ifade eder.<\/p>\n\n\n\n<p>Bu diyet yakla\u015f\u0131m\u0131 i\u00e7in mevcut ara\u015ft\u0131rmalar\u0131 ve baz\u0131 insanlar\u0131n nas\u0131l kulland\u0131\u011f\u0131n\u0131 \u00f6\u011frenmek i\u00e7in okumaya devam edin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mikrolar ve makrolar kar\u015f\u0131la\u015ft\u0131rmas\u0131<\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/ErfqMmXu8Gk\/maxresdefault.jpg\" alt=\"\"\/><figcaption>&#8216;<\/figcaption><\/figure>\n\n\n\n<p>Her kelimenin ba\u015flang\u0131c\u0131 size ne anlama gelebileceklerine dair k\u00fc\u00e7\u00fck bir ipucu verir. &#8220;Makro&#8221; Yunanca&nbsp;<em>makros<\/em>kelimesinden gelir , bu da b\u00fcy\u00fck anlam\u0131na gelir.<\/p>\n\n\n\n<p>Besinsel olarak konu\u015fursak, makrolar genellikle gram ya\u011f veya protein gibi gram olarak \u00f6l\u00e7\u00fcl\u00fcr. Makro tabanl\u0131 bir\u00e7ok diyet makro besinleri \u00fc\u00e7 \u015fekilde s\u0131n\u0131fland\u0131r\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Karbonhidratlar:<\/strong>&nbsp;gram ba\u015f\u0131na 4 kalori sa\u011flayan ekmek, makarna ve meyve gibi g\u0131dalarda bulunur<\/li><li><strong>Ya\u011flar:&nbsp;<\/strong>gram ba\u015f\u0131na 9 kalori sa\u011flayan ya\u011flar, f\u0131nd\u0131k ve etler gibi g\u0131dalarda bulunur<\/li><li><strong>Protein:&nbsp;<\/strong>gram ba\u015f\u0131na 4 kalori sa\u011flayan yumurta, bal\u0131k ve tofu gibi g\u0131dalarda bulunur<\/li><\/ul>\n\n\n\n<p>Baz\u0131 diyetlerin alkol\u00fc gram ba\u015f\u0131na 7 kalori olan kendi makro besin maddesi olarak s\u0131n\u0131fland\u0131raca\u011f\u0131n\u0131 unutmay\u0131n. Bununla birlikte, alkol di\u011fer \u00fc\u00e7 kategoriye k\u0131yasla \u00e7ok az besin de\u011ferine sahip oldu\u011fundan, baz\u0131 diyetler bunu i\u00e7ermez.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i2.wp.com\/stayfitmom.com\/wp-content\/uploads\/2021\/01\/micros-vs-macros-1.png?fit=560%2C315\" alt=\"\"\/><\/figure>\n\n\n\n<p>Mikrolar beslenme a\u00e7\u0131s\u0131ndan \u00e7ok daha k\u00fc\u00e7\u00fck \u00f6l\u00e7\u00fclen de\u011ferlerdir. &#8220;Mikro&#8221;, Yunanca k\u00fc\u00e7\u00fck anlam\u0131na gelen&nbsp;<em>mikros<\/em>&nbsp;kelimesinden gelir. \u00c7o\u011fu&nbsp;<strong>mikro besinleri&nbsp;<\/strong>miligram ve hatta mikrogram cinsinden \u00f6l\u00e7ebilirsiniz.<\/p>\n\n\n\n<p>Yedi\u011finiz g\u0131dalarda, \u00f6zellikle vitamin ve mineral bak\u0131m\u0131ndan bol miktarda bulunan meyve ve sebzelerde \u00e7ok say\u0131da mikro besin vard\u0131r. Mikro besin \u00f6rnekleri \u015funlard\u0131r, ancak bunlarla s\u0131n\u0131rl\u0131 de\u011fildir:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>kalsiyum<\/li><li>Folat<\/li><li>demir<\/li><li>B-6 vitamini<\/li><li>B-12 vitamini<\/li><li>C vitamini<\/li><li>E vitamini<\/li><li>\u00e7inko<\/li><\/ul>\n\n\n\n<p>Makro besinlerin \u00e7o\u011fu farkl\u0131 mikro besinler i\u00e7erir. Bununla birlikte, \u00e7o\u011fu insan diyet i\u00e7in mikro besin yakla\u015f\u0131m\u0131n\u0131 kullanmaz, \u00e7\u00fcnk\u00fc \u00f6l\u00e7mek ve izlemek zor olurdu.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nas\u0131l \u00e7al\u0131\u015f\u0131r?<\/h2>\n\n\n\n<p>\u0130nsanlar g\u00fcnl\u00fck makro besinler a\u00e7\u0131s\u0131ndan farkl\u0131 yakla\u015f\u0131mlar kullanabilirler. \u00d6rne\u011fin,&nbsp;<a href=\"https:\/\/health.gov\/dietaryguidelines\/2015\/resources\/2015-2020_dietary_guidelines.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Amerikal\u0131lar i\u00e7in Diyet Kurallar\u0131Trusted Source<\/a>&nbsp;makro besin kategorileri ile ilgili a\u015fa\u011f\u0131daki \u00f6nerileri yapar:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Karbonhidratlardan elde edilen kalorilerin y\u00fczde 45 ila 65&#8217;i<\/li><li>Ya\u011fdan elde edilen kalorilerin y\u00fczde 20 ila 35&#8217;i<\/li><li>Proteinden elde edilen kalorilerin y\u00fczde 10 ila 35&#8217;i<\/li><\/ul>\n\n\n\n<p>Makrolar\u0131 diyet yakla\u015f\u0131m\u0131 olarak sayan bir ki\u015fi, \u00f6ncelikle her g\u00fcn kalori \u015feklinde ne kadar enerjiye ihtiya\u00e7 duydu\u011funu hesaplar. Daha sonra, hedeflerine g\u00f6re her besin grubundan ne kadar kalori yiyece\u011fine karar verirlerdi.<\/p>\n\n\n\n<p>\u00d6rne\u011fin, kas yapmak isteyen v\u00fccut geli\u015ftiriciler genellikle daha y\u00fcksek protein y\u00fczdeleri, bir kas yap\u0131 ta\u015f\u0131 yerler. Kan \u015fekerlerini yak\u0131ndan izleyenler, kan \u015fekerlerini korumaya \u00e7al\u0131\u015ft\u0131klar\u0131 i\u00e7in daha d\u00fc\u015f\u00fck oranda karbonhidrat yiyebilirler.<\/p>\n\n\n\n<p>Makro besinlerle ilgili \u00e7o\u011fu bilimsel ara\u015ft\u0131rma, bir ki\u015finin diyet\u0131n\u0131 izlemeyi ve makro besinlere ay\u0131rmay\u0131 i\u00e7erir. Bu, bir ki\u015fiden belirli miktarda makro besinleri takip etmesini istemekten ve kilo verip vermediklerini veya ba\u015fka hedeflere ula\u015f\u0131p ula\u015fmad\u0131klar\u0131n\u0131 g\u00f6rmekten farkl\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Pop\u00fcler diyetler<\/h2>\n\n\n\n<p>Birka\u00e7 pop\u00fcler diyet makro tabanl\u0131 bir yakla\u015f\u0131m veya bunun bir bi\u00e7imini kullan\u0131r. Bunlar \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Makro (IIFYM) diyetinize uyuyorsa<\/li><li>ketojenik (keto) diyet<\/li><li>paleo diyeti<\/li><li>A\u011f\u0131rl\u0131k G\u00f6zlemcileri<\/li><\/ul>\n\n\n\n<p>Bu diyetlerin baz\u0131lar\u0131 a\u00e7\u0131k\u00e7a kendilerine makro diyet demeyebilir, ancak her besin grubunun belirli bir k\u0131sm\u0131n\u0131 yemeyi i\u00e7erir. Makro diyetler, kalori saymak yerine porsiyon kontrol\u00fcn\u00fc ve \u00e7e\u015fitli yiyecekleri yemeyi vurgulayan diyetlerdir.<\/p>\n\n\n\n<p>Baz\u0131 beslenme uzmanlar\u0131 makro diyetleri &#8220;esnek diyetler&#8221; olarak adland\u0131r\u0131r, \u00e7\u00fcnk\u00fc kalorileri veya yiyecekleri k\u0131s\u0131tlamaz, sadece bir ki\u015fiye az ya da \u00e7ok hangi yiyecek t\u00fcrlerini yiyece\u011fine rehberlik eder.<\/p>\n\n\n\n<p>Bu diyetler, kas k\u00fctlesi olu\u015fturma, kilo verme, daha sa\u011fl\u0131kl\u0131 bir diyet takip etme, kan \u015fekeri seviyelerini koruma ve daha fazlas\u0131 gibi bir dizi sa\u011fl\u0131k hedefine ula\u015fman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p>Makro diyetin makrobiyotik diyetle ayn\u0131 olmad\u0131\u011f\u0131n\u0131 belirtmek \u00f6nemlidir. Makrobiyotik diyet Japonya k\u00f6kenlidir ve geleneksel \u00c7in t\u0131bb\u0131 ilkelerine dayanmaktad\u0131r. Basit, organik ve yerel kaynakl\u0131 yiyecekler yemeyi vurgular.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ger\u00e7ek mi yoksa yutturmaca m\u0131?<\/h2>\n\n\n\n<p>Yine, belirli bir makro diyet ve kilo kayb\u0131, kilo kontrol\u00fc veya glisemik indeks kontrol\u00fc i\u00e7in etkinli\u011fi hakk\u0131nda \u00e7ok fazla ara\u015ft\u0131rma yoktur. Baz\u0131 insanlar ayr\u0131ca, diyetin makrolar\u0131n ayarlanabilir oldu\u011fu fikrine dayand\u0131\u011f\u0131 i\u00e7in belirli bir makro diyeti olmad\u0131\u011f\u0131n\u0131 savunuyor.<\/p>\n\n\n\n<p>Karbonhidrat bak\u0131m\u0131ndan d\u00fc\u015f\u00fck olan bir keto diyeti ve d\u00fc\u015f\u00fck ya\u011fl\u0131 bir diyet, \u00e7ok farkl\u0131 g\u00f6r\u00fcn\u00fcml\u00fc g\u00fcnl\u00fck g\u0131da planlar\u0131na sahip iki makro yakla\u015f\u0131md\u0131r.<\/p>\n\n\n\n<p>Bir diyetisyen, sa\u011fl\u0131k hedefleriniz i\u00e7in makrolar\u0131n iyi bir oran\u0131n\u0131 belirlemek i\u00e7in sizinle birlikte \u00e7al\u0131\u015fabilir.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5904\/how-to-determine-the-best-macronutrient-ratio-for-your-goals\" target=\"_blank\" rel=\"noreferrer noopener\">Baz\u0131 sa\u011fl\u0131k uzmanlar\u0131,<\/a>&nbsp;baz\u0131 yiyecekleri diyetinizden k\u0131s\u0131tlamad\u0131\u011f\u0131 i\u00e7in diyet i\u00e7in makro tabanl\u0131 bir yakla\u015f\u0131m\u0131 savunabilir. Hi\u00e7bir yiyecek mutlaka yasak de\u011fildir &#8211; sadece yedi\u011finiz makro y\u00fczdelerine uymal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Bir profesyonelle ne zaman konu\u015fulur?<\/h2>\n\n\n\n<p>Amerikal\u0131lar i\u00e7in Diyet Kurallar\u0131&#8217;nda belirtilen makro yakla\u015f\u0131m\u0131n\u0131 arzu etti\u011finiz sonu\u00e7lara ula\u015fmadan denediyseniz, bir diyetisyen veya doktorunuzla konu\u015fman\u0131n zaman\u0131 gelebilir.<\/p>\n\n\n\n<p>Bir diyetisyen veya beslenme uzman\u0131, makro besin y\u00fczdelerinizi genel sa\u011fl\u0131k ve diyet hedeflerinize g\u00f6re ayarlaman\u0131z\u0131 \u00f6nerebilir.<\/p>\n\n\n\n<p>Y\u00fczdelerinizi tekrar de\u011fi\u015ftirmeniz gerekti\u011fine karar vermeden \u00f6nce, yeni yakla\u015f\u0131m s\u00fcrenize genellikle yakla\u015f\u0131k 2 ila 3 ay aras\u0131nda \u00e7al\u0131\u015fma s\u00fcresi verdi\u011finizden emin olun.<\/p>\n\n\n\n<p>Bir diyetisyen veya beslenme uzman\u0131 da hedeflerinizin ger\u00e7ek\u00e7i ve diyet yakla\u015f\u0131m\u0131n\u0131z\u0131n g\u00fcvenli oldu\u011fundan emin olmak i\u00e7in sizinle konu\u015fabilir. Hedeflerinizi ve fiziksel ihtiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131lamak i\u00e7in sa\u011fl\u0131kl\u0131 beslenmeyi ve dengeli beslenmeyi vurgulamak istersiniz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n\n\n\n<p>G\u00fcnl\u00fck beslenmenizde makro besinler ve mikro besinler mevcuttur. Baz\u0131 insanlar g\u0131da al\u0131mlar\u0131na rehberlik etmek i\u00e7in makro besin say\u0131m\u0131n\u0131 kullan\u0131rlar. Bug\u00fcn makro say\u0131m tipi bir yakla\u015f\u0131m kullanan bir\u00e7ok diyet var, ancak makrolar\u0131 sayma konusunda \u00e7ok fazla ara\u015ft\u0131rma yok.<\/p>\n\n\n\n<p>Nereden ba\u015flayaca\u011f\u0131n\u0131zdan emin de\u011filseniz doktorunuzla veya kay\u0131tl\u0131 bir diyetisyenle konu\u015fun.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Makro besinler ve mikro besinler, diyetisyenlerin ve beslenme uzmanlar\u0131n\u0131n diyetinize ba\u015fvurmak i\u00e7in kullanabilece\u011fi kategorilerdir. Makro besinler karbonhidratlar, ya\u011flar ve proteinler [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15056,"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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