{"id":16038,"date":"2024-11-21T00:00:23","date_gmt":"2024-11-21T00:00:23","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16038"},"modified":"2024-11-21T17:19:55","modified_gmt":"2024-11-21T17:19:55","slug":"stop-taking-these-10-vitamins-and-supplements-and-eat-these-foods","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/stop-taking-these-10-vitamins-and-supplements-and-eat-these-foods\/","title":{"rendered":"BU 10 VITAMIN VE TAKVIYEYI ALMAYI BIRAKIN VE BU YIYECEKLERI YIYIN"},"content":{"rendered":"\n<p>Vitaminlerini yiyebilecekken neden maa\u015f\u0131n\u0131 haplara harc\u0131yorsun?<\/p>\n\n\n\n<p>Kuzey Amerikal\u0131lar\u0131n&nbsp;<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/MVMS-HealthProfessional\/\">\u00fc\u00e7te birinden fazlas\u0131<\/a>&nbsp;multivitamin al\u0131yor. Ancak bu e\u011filim sadece bir al\u0131\u015fkanl\u0131k g\u00fcc\u00fc olabilir &#8211; bu takviyelerin ger\u00e7ekten gerekli olup olmad\u0131\u011f\u0131 konusunda baz\u0131 tart\u0131\u015fmalar var.<\/p>\n\n\n\n<p>Hastal\u0131k Kontrol ve \u00d6nleme Merkezleri&#8217;nin verilerine g\u00f6re, 1990&#8217;dan 2006&#8217;ya kadar, bir t\u00fcr takviye alan Amerikal\u0131lar\u0131n say\u0131s\u0131 y\u00fczde 40&#8217;tan 53&#8217;e y\u00fckseldi. Bununla birlikte, \u00e7al\u0131\u015fmalar, birka\u00e7 \u00f6zel istisna d\u0131\u015f\u0131nda, \u00e7o\u011fu Amerikal\u0131n\u0131n takviye edilmi\u015f ve b\u00fct\u00fcn g\u0131dalar yoluyla zaten yeterli miktarda besin ald\u0131\u011f\u0131n\u0131&nbsp;<a href=\"https:\/\/www.cdc.gov\/nutritionreport\/pdf\/4page_%202nd%20nutrition%20report_508_032912.pdf\">g\u00f6stermektedir.<\/a><\/p>\n\n\n\n<p>Peki takviyeler ger\u00e7ekten gerekli mi? Baz\u0131 insanlar i\u00e7in \u00f6nemli bir amaca hizmet ederler. 50 ya\u015f\u0131n \u00fczerindeki insanlar, \u00f6rne\u011fin g\u0131da yoluyla B-12 vitaminini do\u011fal olarak tutmakta zorlan\u0131rlar ve vejetaryenler i\u00e7in \u0131spanak ve di\u011fer bitki bazl\u0131 kaynaklardan elde edilen demir v\u00fccut taraf\u0131ndan kolayca emilmez. Bireysel beslenme ihtiya\u00e7lar\u0131n\u0131z\u0131 akl\u0131n\u0131zda bulundurun ve diyetinizden herhangi bir takviyeyi \u00e7\u0131karmadan \u00f6nce doktorunuza dan\u0131\u015f\u0131n.<\/p>\n\n\n\n<p>Bununla birlikte, t\u0131bbi bir endi\u015fe yoksa, bunun yerine bu 10 yiyece\u011fi yiyerek bug\u00fcn kendinizi takviyelerden kesmeye ba\u015flayabilirsiniz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">A Vitamini Almay\u0131 B\u0131rak\u0131n: Tatl\u0131 Patates Yiyin<\/h2>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/9uFTs5Pd3QaZzudyv0aydmuOj2U=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/01_1.jpg\" alt=\"Stop Taking Vitamin A: Eat Sweet Potatoes\" srcset=\"https:\/\/thumbor.thedailymeal.com\/9uFTs5Pd3QaZzudyv0aydmuOj2U=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/01_1.jpg 1x\" width=\"870\" height=\"565\">istockphoto.com<\/p>\n\n\n\n<p>M\u00fctevaz\u0131 bir k\u00f6k olabilir, ancak tatl\u0131 patates gezegendeki en sa\u011fl\u0131kl\u0131 yiyeceklerden biridir. Zengin bir beta-karoten kayna\u011f\u0131d\u0131r &#8211; sonunda v\u00fccutta A vitaminine d\u00f6n\u00fc\u015fen bir pigmenttir. Orada sonsuz tatl\u0131 patates tarifleri var, ama i\u015fte en iyilerinden baz\u0131lar\u0131. Zaman i\u00e7in bast\u0131r\u0131l\u0131rsa, tatl\u0131 bir patatesi yar\u0131 uzunlamas\u0131na kesin, hem kabu\u011fu hem de kesilmi\u015f y\u00fczeyde \u00e7atalla delikler a\u00e7\u0131n ve mikrodalga f\u0131r\u0131nda d\u00f6rt ila be\u015f dakika \u0131s\u0131t\u0131n. Unutmay\u0131n: Cilt de besinlerle doludur!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">B6 Vitamini Almay\u0131 B\u0131rak\u0131n: Muz Yiyin<\/h2>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/JDtrVPiUrcK_40gJXh6G28cub3c=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/02_1.jpg\" alt=\"Stop Taking Vitamin B6: Eat Bananas\" srcset=\"https:\/\/thumbor.thedailymeal.com\/JDtrVPiUrcK_40gJXh6G28cub3c=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/02_1.jpg 1x\" width=\"870\" height=\"565\">istockphoto.com<\/p>\n\n\n\n<p>Do\u011fan\u0131n hareket halinde m\u00fckemmel at\u0131\u015ft\u0131rmal\u0131klar\u0131 da B6 vitaminini diyetinize dahil etmenin en sevdi\u011finiz yolu olabilir. \u0130ki orta boy muz, \u00f6nerilen g\u00fcnl\u00fck B6 vitamini al\u0131m\u0131n\u0131n y\u00fczde 44&#8217;lerini sa\u011flar. Ayr\u0131ca potasyum ve lif i\u00e7erirler. B6 vitamini bak\u0131m\u0131ndan zengin di\u011fer yiyecekler ay\u00e7i\u00e7e\u011fi tohumu, antep f\u0131st\u0131\u011f\u0131 ve hindidir &#8211; sadece \u015e\u00fckran G\u00fcn\u00fc i\u00e7in de\u011fil!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">B9 Vitamini (Folik Asit) Almay\u0131 B\u0131rak\u0131n: Kara G\u00f6zl\u00fc Bezelye Yiyin<\/h2>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/PE1T7L1j7ac8lIncMPXJUKV_MI4=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/03_1.jpg\" alt=\"Stop Taking Vitamin B9 (Folic Acid): Eat Black-Eyed Peas\" srcset=\"https:\/\/thumbor.thedailymeal.com\/PE1T7L1j7ac8lIncMPXJUKV_MI4=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/03_1.jpg 1x\" width=\"870\" height=\"565\">istockphoto.com<\/p>\n\n\n\n<p>Bir bardak pi\u015fmi\u015f siyah g\u00f6zl\u00fc bezelye, g\u00fcnl\u00fck B9 vitamini (folik asit) de\u011ferinizin y\u00fczde 89&#8217;unu i\u00e7erir. Folik asit normal beyin i\u015fleyi\u015fi&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19388520\">ve duygusal sa\u011fl\u0131k<\/a>i\u00e7in \u00e7ok \u00f6nemli bir besin maddesidir , ancak a\u015f\u0131r\u0131 alkol t\u00fcketimi, \u00e7\u00f6lyak hastal\u0131\u011f\u0131 veya enflamatuar ba\u011f\u0131rsak hastal\u0131\u011f\u0131 emilimini olumsuz y\u00f6nde etkileyebilir. So\u011fuk bir salata i\u00e7in taban olarak kara g\u00f6zl\u00fc bezelye kullan\u0131n veya biraz g\u00fcve\u00e7 eti ile d\u00fc\u015f\u00fck ve yava\u015f pi\u015firin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">C Vitamini Almay\u0131 B\u0131rak\u0131n: Portakal Yiyin<\/h2>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/O6lhbzwX9dUsEbY7ZcHGF72WWqs=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/04_1.jpg\" alt=\"Stop Taking Vitamin C: Eat Oranges\" srcset=\"https:\/\/thumbor.thedailymeal.com\/O6lhbzwX9dUsEbY7ZcHGF72WWqs=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/04_1.jpg 1x\" width=\"870\" height=\"565\">istockphoto.com<\/p>\n\n\n\n<p>Onlar\u0131 sadece bir meyve s\u0131kaca\u011f\u0131 ile \u00e7al\u0131\u015ft\u0131rmay\u0131n; bu lifli turun\u00e7giller b\u00fct\u00fcn olarak t\u00fcketildi\u011finde daha da fazla besin i\u00e7erir. Bir portakal\u0131 par\u00e7alamak g\u00fcnl\u00fck C vitamini miktar\u0131n\u0131z\u0131 sa\u011flar, ancak folat, potasyum ve B1 vitamini gibi di\u011fer besinlere de katk\u0131da bulunur. Tatl\u0131 bir at\u0131\u015ft\u0131rmal\u0131k i\u00e7in bir tane yiyin veya baz\u0131 k\u0131rm\u0131z\u0131 biber, lahana veya Br\u00fcksel lahanas\u0131ndan tuzlu bir porsiyon C vitamini al\u0131n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">D Vitamini Almay\u0131 B\u0131rak\u0131n: Portobello Mantar\u0131 Yiyin<\/h2>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/A04PDRHaBX4lIcHiEhhAWe0jB4Y=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/05_1.jpg\" alt=\"Stop Taking Vitamin D: Eat Portobello Mushrooms\" srcset=\"https:\/\/thumbor.thedailymeal.com\/A04PDRHaBX4lIcHiEhhAWe0jB4Y=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/05_1.jpg 1x\" width=\"870\" height=\"565\">istockphoto.com<\/p>\n\n\n\n<p>Donuk k\u0131\u015f sabahlar\u0131 bronzla\u015fmam\u0131z\u0131 olumsuz etkileyebilir, ancak do\u011fal D vitamini al\u0131m\u0131m\u0131z\u0131 da etkileyebilir &#8211; bu da baz\u0131 ho\u015f olmayan semptomlar\u0131 tetikleyebilir. Neyse ki, g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 tek D vitamini kayna\u011f\u0131 de\u011fildir; yemek masas\u0131nda i\u00e7eride de t\u00fcketilebilir. Portobello mantar \u00e7ift\u00e7ileri mahsullerini ek ayd\u0131nlatmaya maruz b\u0131rak\u0131r, bu da D vitamini i\u00e7eri\u011fini&nbsp;<a href=\"http:\/\/www.eatingwell.com\/nutrition_health\/nutrition_news_information\/helpful_health_benefits_of_mushrooms_vitamin_d\">neredeyse y\u00fczde 3.000<\/a>artt\u0131r\u0131r. Caprese salatas\u0131nda bir tur i\u00e7in biraz portobello mantar\u0131 ve domates, mozzarella ve pesto ile \u0131zgara yap\u0131n. \u00d6n\u00fcm\u00fczdeki<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">E Vitamini Almay\u0131 B\u0131rak\u0131n: Ay\u00e7i\u00e7e\u011fi Tohumu Yiyin<\/h2>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/4RR9JZM2q4HFlSIPfHB6TR-rlAo=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/06_1.jpg\" alt=\"Stop Taking Vitamin E: Eat Sunflower Seeds\" srcset=\"https:\/\/thumbor.thedailymeal.com\/4RR9JZM2q4HFlSIPfHB6TR-rlAo=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/06_1.jpg 1x\" width=\"870\" height=\"565\">istockphoto.com<\/p>\n\n\n\n<p>K\u00fc\u00e7\u00fck bir avu\u00e7 ay\u00e7i\u00e7e\u011fi tohumu, g\u00fcnl\u00fck \u00f6nerilen E vitamini al\u0131m\u0131n\u0131n yar\u0131s\u0131n\u0131 sa\u011flar. Tohumlar ayr\u0131ca v\u00fccuttaki \u015fi\u015fli\u011fi ve iltihab\u0131 azaltmak i\u00e7in \u00e7ok \u00f6nemli iki mineral olan magnezyum ve selenyum i\u00e7erir. \u0130\u015fte ay\u00e7i\u00e7e\u011fi tohumlar\u0131n\u0131 bir \u00f6\u011f\u00fcne dahil etmenize yard\u0131mc\u0131 olabilecek baz\u0131 tarifler. Ay\u00e7i\u00e7e\u011fi tohumlar\u0131 sana g\u00f6re de\u011filse; tatl\u0131 patates, \u0131spanak ve badem de iyi E vitamini kaynaklar\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">K Vitamini Almay\u0131 B\u0131rak\u0131n: Brokoli Yiyin<\/h2>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/H0ucW1GmbS4qamfZX41icOyZBEk=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/07_1.jpg\" alt=\"Stop Taking Vitamin K: Eat Broccoli\" srcset=\"https:\/\/thumbor.thedailymeal.com\/H0ucW1GmbS4qamfZX41icOyZBEk=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/07_1.jpg 1x\" width=\"870\" height=\"565\">istockphoto.com<\/p>\n\n\n\n<p>Genellikle modaya uygun akrabas\u0131 lehine g\u00f6z ard\u0131 edilse de, lahana, brokoli haftal\u0131k ak\u015fam yemeklerinde yer almas\u0131 gereken \u00f6nemli bir sebzedir. Bir bardak pi\u015fmi\u015f brokoli, kemik g\u00fcc\u00fc i\u00e7in gerekli bir besin maddesi olan K vitamini i\u00e7in g\u00fcnl\u00fck gereksiniminizin y\u00fczde 200&#8217;\u00fcnden fazla\u0131n\u0131 i\u00e7erir. Brokoli lezzetli f\u0131r\u0131nda kavrulmu\u015f, \u0131zgara veya p\u00fcr\u00fczs\u00fcz bir \u00e7orban\u0131n i\u00e7ine kar\u0131\u015ft\u0131r\u0131lm\u0131\u015ft\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Kalsiyum Almay\u0131 B\u0131rak\u0131n: Yakal\u0131 Ye\u015fillikler Yiyin<\/h2>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/TEZtk67XxIzk9vFRGZz_LacQYt4=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/4929873-08.jpg\" alt=\"Stop Taking Calcium: Eat Collard Greens\" srcset=\"https:\/\/thumbor.thedailymeal.com\/TEZtk67XxIzk9vFRGZz_LacQYt4=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/4929873-08.jpg 1x\" width=\"870\" height=\"565\">istockphoto.com<\/p>\n\n\n\n<p>G\u00fcney yemeklerinin bu z\u0131mbas\u0131 asl\u0131nda k\u0131l\u0131k de\u011fi\u015ftirmi\u015f bir s\u00fcper g\u0131dad\u0131r &#8211; ve laktoz hassasiyetinden muzdarip herkes i\u00e7in bir kurtar\u0131c\u0131 olabilir. 3,5 onsluk pi\u015fmi\u015f yakal\u0131 ye\u015fillikler porsiyon, g\u00fcnl\u00fck kalsiyum ihtiyac\u0131n\u0131n d\u00f6rtte birini ve yar\u0131m g\u00fcnl\u00fck C vitamini ihtiyac\u0131n\u0131 sa\u011flar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Demir Almay\u0131 B\u0131rak\u0131n: \u0130stiridye Yiyin<\/h2>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/nlvHxPeJtu1Q31rQF4G9jwNvwyg=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/09_1.jpg\" alt=\"Stop Taking Iron: Eat Oysters\" srcset=\"https:\/\/thumbor.thedailymeal.com\/nlvHxPeJtu1Q31rQF4G9jwNvwyg=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/09_1.jpg 1x\" width=\"870\" height=\"565\">istockphoto.com<\/p>\n\n\n\n<p>\u0130ster taze ister konserve olsun, istiridye mevcut en yo\u011fun besin maddelerinden baz\u0131lar\u0131d\u0131r. Bir bardak istiridye porsiyonu 17,5 gram proteine ve g\u00fcnl\u00fck \u00f6nerilen demir \u00f6dene\u011finin y\u00fczde 100&#8217;\u00fcnden fazlas\u0131na sahiptir. \u0130stiridye ilham\u0131na m\u0131 ihtiyac\u0131n\u0131z var?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Manganez Almay\u0131 B\u0131rak\u0131n: Nohut Yiyin<\/h2>\n\n\n\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/thumbor.thedailymeal.com\/I0CvywyPLc3BqBVJ39z2AC0_FHM=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/10_1.jpg\" alt=\"Stop Taking Manganese: Eat Chickpeas\" srcset=\"https:\/\/thumbor.thedailymeal.com\/I0CvywyPLc3BqBVJ39z2AC0_FHM=\/870x565\/https:\/\/www.thedailymeal.com\/sites\/default\/files\/2018\/03\/16\/10_1.jpg 1x\" width=\"870\" height=\"565\">istockphoto.com<\/p>\n\n\n\n<p>Nohut (garbanzos olarak da bilinir) ucuz, \u00e7ok y\u00f6nl\u00fc ve lezzetlidir. Bir bardak nohut, \u00f6nerilen g\u00fcnl\u00fck manganez ve folat al\u0131m\u0131n\u0131 kapsar. Manganez haplar\u0131na lezzetli bir alternatif i\u00e7in susam ezmesi, limon suyu ve tuz i\u00e7eren bir kar\u0131\u015ft\u0131r\u0131c\u0131ya konserve nohut atmay\u0131 deneyin veya bu be\u015f hayat de\u011fi\u015ftiren humus tarifinden birini deneyin. Nohut da egzersizden \u00f6nce yemek i\u00e7in en iyi yiyeceklerden biridir!<\/p>\n\n\n\n<p><strong>Kaynak<\/strong>: thedailymeal<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vitaminlerini yiyebilecekken neden maa\u015f\u0131n\u0131 haplara harc\u0131yorsun? Kuzey Amerikal\u0131lar\u0131n&nbsp;\u00fc\u00e7te birinden fazlas\u0131&nbsp;multivitamin al\u0131yor. Ancak bu e\u011filim sadece bir al\u0131\u015fkanl\u0131k g\u00fcc\u00fc olabilir &#8211; [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16039,"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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