{"id":3671,"date":"2023-11-26T15:31:13","date_gmt":"2023-11-26T15:31:13","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3671"},"modified":"2023-11-26T15:31:23","modified_gmt":"2023-11-26T15:31:23","slug":"a-nutrition-expert-tells-you-all-about-eggs-fitness","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/a-nutrition-expert-tells-you-all-about-eggs-fitness\/","title":{"rendered":"B\u0130R BESLENME UZMANI YUMURTA &#038; FITNESS HAKKINDA HER \u015eEY\u0130 ANLATIR"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:paragraph -->\n<p>Baton Rouge Biyomedikal Ara\u015ft\u0131rma Merkezi&#8217;nden bir ara\u015ft\u0131rma ekibi (Louisiana) 152 kilolu test kat\u0131l\u0131mc\u0131lar\u0131 \u00fczerinde 8 haftal\u0131k bir \u00e7al\u0131\u015fma yapt\u0131, hem erkek hem de kad\u0131n. Kat\u0131l\u0131mc\u0131lar farkl\u0131 beslenme planlar\u0131na sahip gruplara ayr\u0131l\u0131rken, kilo ve kolesterol d\u00fczeyleri izlendi. Grup 1&#8217;de kahvalt\u0131da istedikleri her \u015feyi elde etmelerine izin verilirken, grup 2 kahvalt\u0131da iki yumurta, grup 3&#8217;te ise g\u00fcne ba\u015flamak i\u00e7in kahvalt\u0131 simitlerinin tad\u0131n\u0131 \u00e7\u0131kard\u0131lar. Yumurta yiyen bireyler simit yiyenlere g\u00f6re %65 daha fazla kilo ve %35 daha fazla g\u00f6bek ya\u011f\u0131 kaybettiler. Ayn\u0131 zamanda grup 2&#8217;nin kolesterol d\u00fczeyleri \u00fczerinde herhangi bir olumsuz etki saptanmamada bulundu. Nedeni: Bizim g\u0131da ile kolesterol \u00e7ok t\u00fcketirseniz, v\u00fccut kendi (endojen) kolesterol \u00fcretimini azalt\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image {\"id\":7055} -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/d2z0k43lzfi12d.cloudfront.net\/blog\/vcdn307\/wp-content\/uploads\/2015\/03\/rsz_shutterstock_733907532.jpg\" alt=\"Runtastic Ei\" class=\"wp-image-7055\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Yumurta ve tavuk-err, yumurta ve kolesterol konu s\u0131k s\u0131k tart\u0131\u015f\u0131lan ve olduk\u00e7a tart\u0131\u015fmal\u0131. Pi\u015fmanl\u0131k duymadan yumurtan\u0131n tad\u0131n\u0131 \u00e7\u0131karabilir miyiz? Beslenme uzman\u0131&nbsp;<strong>Christian Putscher&#8217;a<\/strong>birka\u00e7 soru sorduk:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Bir atlet i\u00e7in haftada ka\u00e7 yumurta sa\u011fl\u0131kl\u0131d\u0131r?<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.fuelingteens.com\/wp-content\/uploads\/2020\/03\/brown-eggs-on-brown-wooden-bowl-on-beige-knit-textile-162712-1024x684.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>Haftal\u0131k yumurta t\u00fcketimi s\u00f6z konusu oldu\u011funda bir say\u0131 bulmak zor. Uzmana g\u00f6re, bu esas olarak herkesin bireysel ho\u015fg\u00f6r\u00fcba\u011fl\u0131d\u0131r. Ancak, kilolu insanlar veya y\u00fcksek kolesterol d\u00fczeyleri ile m\u00fccadele edenler i\u00e7in, g\u00fcnde bir yumurta ba\u015fparmak iyi bir kurald\u0131r. Sporcular veya sa\u011fl\u0131kl\u0131 bireyler bile her \u015fimdi ve sonra kahvalt\u0131 i\u00e7in 3 veya 4 yumurta kadar olabilir, onlar gibi ve yumurta tolere \u015fart\u0131yla. \u00d6zetle: Herkes i\u00e7in tek bir evrensel \u00e7\u00f6z\u00fcm yoktur.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Yumurtalar\u0131 sporcular i\u00e7in bu kadar \u00f6zel yapan nedir?<br><br><\/strong>Yumurta esansiyel amino asitlerin en y\u00fcksek i\u00e7eri\u011fi ile, \u00f6rne\u011fin, t\u00fcm besinlerin b\u00fcy\u00fck bir biyoyararlan\u0131m \u00f6v\u00fcnme. Onlar\u0131 \u00f6zel k\u0131lan folik asit, A vitamini, D vitamini, B vitaminleri ve ikincil bitki \u00fcr\u00fcnleri gibi besin i\u00e7eri\u011fidir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Yumurta uygun bir egzersiz snack mi?<\/strong><br><br>Yumurta &#8211; ister g\u00fcne\u015fli taraf\u0131 kadar, yumu\u015fak ha\u015flanm\u0131\u015f veya \u00e7\u0131rp\u0131lm\u0131\u015f &#8211; e\u011fitimden bir saat \u00f6nce t\u00fcketilen b\u00fcy\u00fck bir egzersiz \u00f6ncesi snack vard\u0131r. Yine de ha\u015flanm\u0131\u015f yumurtalar\u0131 kald\u0131r\u0131n! Midenize ve sindirimine \u00e7ok zor bak\u0131yorlar.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Bir saat sonras\u0131 egzersiz i\u00e7inde, yumurta kas b\u00fcy\u00fcmesi ve kas lifleri kurtarma destek. Yumurta birka\u00e7 kalori (yakla\u015f\u0131k 70 &#8211; yumurta ba\u015f\u0131na 80 cal) i\u00e7erir ve y\u00fcksek besin yo\u011funlu\u011fu olduk\u00e7a etkileyicidir. Yumurta t\u00fcm esansiyel amino asitler ve hayati besin, ya\u011f yakma art\u0131rmak i\u00e7in b\u00fcy\u00fck ile v\u00fccudunuzun sa\u011flamak i\u00e7in idealdir &#8211; ve hala d\u00fc\u015f\u00fck kalorili \u00e7erez.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>M\u00fcmk\u00fcn olan en iyi protein emilimi i\u00e7in yumurtalar\u0131m\u0131 nas\u0131l yemeliyim?<br><br><\/strong>Yumurtalar olduk\u00e7a \u00e7ok y\u00f6nl\u00fcd\u00fcr. Yumurta k\u0131zarm\u0131\u015f pilav, carbonara soslu makarna veya \u00e7\u0131rp\u0131lm\u0131\u015f yumurta gibi z\u0131mbalar\u0131n yan\u0131 s\u0131ra, vanilya sosu, krep, f\u0131r\u0131nda s\u00fctla\u00e7, vb. gibi tatl\u0131 tariflerde de kullanabilirsiniz. Tatl\u0131 davran\u0131r kolayca v\u00fccudunuz i\u00e7in bir g\u00fc\u00e7 g\u0131da haline getirilir. Sadece onlar\u0131 haz\u0131rlarken \u015feker ve ya\u011f geri kesti emin olun.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Bu\u011fday + yumurta, s\u00fct + yumurta veya patates + yumurta gibi do\u011fru malzemeleri birle\u015ftirerek bir yumurta yeme\u011finin biyolojik de\u011ferini art\u0131rabilirsiniz. Yumurta ve yulaf\u0131n birle\u015ftirilmesi demirin kullan\u0131labilirli\u011fini art\u0131r\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>\u00c7i\u011f yumurta yiyebilir miyim?<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/shine365.marshfieldclinic.org\/wp-content\/uploads\/2018\/08\/raw-egg-GettyImages-536316599-feature.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><br>G\u00fcvenlik nedenlerinden ve olas\u0131 salmonellae enfeksiyonlar\u0131 nedeniyle \u00e7i\u011f yumurta t\u00fcketimi \u00f6nerilmez.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Yumurtalar\u0131n kalitesi \u00f6nemli mi? Serbest \u00fcr\u00fcn veya organik yumurta m\u0131 almal\u0131y\u0131m?<\/strong><br><br>Serbest menzil, t\u00fcre uygun tar\u0131m anlam\u0131na gelmez. Bu nedenle, etik nedenlerle organik yumurta sat\u0131n almak daha iyidir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/secureservercdn.net\/50.62.198.97\/4ng.8ad.myftpupload.com\/wp-content\/uploads\/2015\/04\/Athlete-Nutrition-The-Egg.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>Baton Rouge Biyomedikal Ara\u015ft\u0131rma Merkezi&#8217;nden bir ara\u015ft\u0131rma ekibi (Louisiana) 152 kilolu test kat\u0131l\u0131mc\u0131lar\u0131 \u00fczerinde 8 haftal\u0131k bir \u00e7al\u0131\u015fma yapt\u0131, hem [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7934,"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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