{"id":3697,"date":"2023-08-22T18:18:03","date_gmt":"2023-08-22T18:18:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3697"},"modified":"2023-08-22T18:18:08","modified_gmt":"2023-08-22T18:18:08","slug":"26-foods-that-help-you-build-lean-muscle","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/26-foods-that-help-you-build-lean-muscle\/","title":{"rendered":"E\u011eER YA\u011eSIZ KAS OLU\u015eTURMANIZA YARDIMCI 26 GIDALAR"},"content":{"rendered":"<\/p>\n

E\u011fer ya\u011fs\u0131z kas kazanmak istiyorsan\u0131z hem beslenme ve fiziksel aktivite \u00f6nemlidir.<\/p>\n

Ba\u015flamak i\u00e7in, fiziksel aktivite yoluyla v\u00fccudunuzun meydan okumak i\u00e7in esast\u0131r. Ancak, uygun beslenme deste\u011fi olmadan, ilerleme durak olacakt\u0131r.<\/p>\n

Y\u00fcksek proteinli g\u0131dalar kas kazanmak i\u00e7in \u00e7ok \u00f6nemlidir, ancak karbonhidrat ve ya\u011f da enerji gerekli kaynaklar\u0131d\u0131r.<\/p>\n

Amac\u0131n\u0131z ya\u011fs\u0131z kas kazanmak i\u00e7in ise, d\u00fczenli egzersiz ve kas geli\u015ftirme g\u0131dalar her g\u00fcn daha fazla kalori yeme odaklanmal\u0131s\u0131n\u0131z.<\/p>\n

Burada ya\u011fs\u0131z kas kazanmak i\u00e7in en iyi g\u0131dalar 26 vard\u0131r.<\/p>\n

1. Yumurta<\/h2>\n
\"\"<\/figure>\n

Yumurta y\u00fcksek kaliteli protein, sa\u011fl\u0131kl\u0131 ya\u011flar ve B vitaminleri ve kolin gibi di\u011fer \u00f6nemli besin i\u00e7erir(1).<\/a><\/p>\n

Proteinler amino asitlerden olu\u015fur ve yumurtalar b\u00fcy\u00fck miktarda amino asit l\u00f6sin i\u00e7erir, bu da kas kazanc\u0131 i\u00e7in \u00f6zellikle \u00f6nemlidir.<\/p>\n

Ayr\u0131ca, B vitaminleri enerji \u00fcretimi de dahil olmak \u00fczere v\u00fccudunuzdaki \u00e7e\u015fitli s\u00fcre\u00e7ler i\u00e7in kritik \u00f6neme vard\u0131r.<\/p>\n

2. Somon<\/h2>\n
\"\"<\/figure>\n

Somon kas geli\u015ftirme ve genel sa\u011fl\u0131k i\u00e7in harika bir se\u00e7imdir.<\/p>\n

Her 3-ons (85 gram) somon porsiyon protein yakla\u015f\u0131k 17 gram, omega-3 ya\u011f asitleri ve birka\u00e7 \u00f6nemli B vitaminleri yakla\u015f\u0131k 2 gram i\u00e7erir.<\/p>\n

Omega-3 ya\u011f asitleri kas sa\u011fl\u0131\u011f\u0131 \u00f6nemli bir rol oynar ve hatta egzersiz programlar\u0131 s\u0131ras\u0131nda kas kazanc\u0131 art\u0131rabilir.<\/p>\n

3. Tavuk G\u00f6\u011fs\u00fc<\/h2>\n

Tavuk g\u00f6\u011f\u00fcsleri kas kazanmak i\u00e7in bir elyaf olarak kabul edilir neden iyi bir nedeni var.<\/p>\n

Onlar protein ile doludur, her 3-ons (85 gram) y\u00fcksek kaliteli protein yakla\u015f\u0131k 26 gram i\u00e7eren hizmet.<\/p>\n

Onlar da B vitaminleri niasin ve B6 c\u00f6mert miktarda i\u00e7erir, e\u011fer aktif iseniz \u00f6zellikle \u00f6nemli olabilir.<\/p>\n

Bu vitaminler optimum kas kazanc\u0131 i\u00e7in gerekli olan fiziksel aktivite ve egzersiz s\u0131ras\u0131nda v\u00fccudunuzun d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n

Dahas\u0131, baz\u0131 ara\u015ft\u0131rmalar tavuk i\u00e7eren y\u00fcksek proteinli diyetler ya\u011f kayb\u0131na yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n

4. Yunan Yo\u011furdu<\/h2>\n
\"\"<\/figure>\n

S\u00fct sadece y\u00fcksek kaliteli protein i\u00e7erir, ayn\u0131 zamanda h\u0131zl\u0131 sindiren peynir alt\u0131 suyu proteini ve yava\u015f sindirilmi\u015f kazein proteini kar\u0131\u015f\u0131m\u0131.<\/p>\n

Baz\u0131 ara\u015ft\u0131rmalar, insanlar\u0131n h\u0131zl\u0131 ve yava\u015f sindirilen s\u00fct proteinlerinin bir kombinasyonunu t\u00fckettikleri zaman ya\u011fs\u0131z k\u00fctlede art\u0131\u015flar ya\u015fad\u0131klar\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>\n

Ancak, t\u00fcm s\u00fct e\u015fit olu\u015fturulur.<\/p>\n

\u00d6rne\u011fin, Yunan yo\u011furdu genellikle normal yo\u011furt olarak protein miktar\u0131n\u0131n yakla\u015f\u0131k iki kat\u0131n\u0131 i\u00e7erir.<\/p>\n

Yunan yo\u011furt her zaman iyi bir at\u0131\u015ft\u0131rmal\u0131k olsa da, bir egzersiz sonras\u0131 veya yatmadan \u00f6nce yeme h\u0131zl\u0131 ve yava\u015f sindiren proteinlerin kar\u0131\u015f\u0131m\u0131 nedeniyle yararl\u0131olabilir.<\/a><\/p>\n

5. Ton bal\u0131\u011f\u0131<\/h2>\n

3 ons (85 gram) porsiyon ba\u015f\u0131na protein 20 gram ek olarak, ton bal\u0131\u011f\u0131 B12, niasin ve B6 dahil olmak \u00fczere A vitamini ve \u00e7e\u015fitli B vitaminleri, y\u00fcksek miktarda i\u00e7erir. Bu besinler optimal sa\u011fl\u0131k, enerji ve egzersiz performans\u0131 i\u00e7in \u00f6nemlidir.<\/p>\n

Ayr\u0131ca, ton bal\u0131\u011f\u0131 omega-3 ya\u011f asitleri b\u00fcy\u00fck miktarda sa\u011flar, hangi kas sa\u011fl\u0131\u011f\u0131n\u0131 destekleyebilir.<\/p>\n

Bu \u00f6zellikle ya\u015fl\u0131 yeti\u015fkinler i\u00e7in \u00f6nemli olabilir. Ara\u015ft\u0131rmalar omega-3 ya\u011f asitleri ya\u015fla birlikte ortaya \u00e7\u0131kan kas k\u00fctlesi ve g\u00fcc\u00fc kayb\u0131n\u0131 yava\u015flatabilir g\u00f6stermi\u015ftir.<\/p>\n

6. Ya\u011fs\u0131z S\u0131\u011f\u0131r Eti<\/h2>\n

S\u0131\u011f\u0131r eti y\u00fcksek kaliteli protein, B vitaminleri, mineraller ve kreatin ile doludur.<\/p>\n

Baz\u0131 ara\u015ft\u0131rmalar bile ya\u011fs\u0131z k\u0131rm\u0131z\u0131 et t\u00fcketen a\u011f\u0131rl\u0131k e\u011fitimi ile kazan\u0131lan ya\u011fs\u0131z kitle miktar\u0131n\u0131 art\u0131rabilir g\u00f6stermi\u015ftir.<\/p>\n

Ancak, kas kazanmak i\u00e7in \u00e7al\u0131\u015f\u0131yoruz bile, \u00e7ok fazla ekstra kalori sa\u011flamadan kas kazanc\u0131 n\u0131 destekleyen s\u0131\u011f\u0131r eti se\u00e7mek i\u00e7in en iyi olabilir.<\/p>\n

\u00d6rne\u011fin, 3 ons (85 gram)% 70 ya\u011fs\u0131z k\u0131yma i\u00e7erir 228 kalori ve ya\u011f bir kuyruklu 15 gram.<\/p>\n

Ancak, % 95 ya\u011fs\u0131z k\u0131yma ayn\u0131 miktarda biraz daha fazla protein ve sadece 145 kalori ve ya\u011f 5 gram i\u00e7erir.<\/p>\n

7. Karides<\/h2>\n

Karidesneredeyse saf proteindir. Her 3 ons (85-gram) porsiyon protein 18 gram, ya\u011f 1 gram ve s\u0131f\u0131r karbonhidrat i\u00e7erir.<\/p>\n

Sa\u011fl\u0131kl\u0131 ya\u011flar ve karbonhidrat genel diyet \u00f6nemli olmakla birlikte, baz\u0131 karides ekleyerek \u00e7ok fazla ek kalori olmadan kas geli\u015ftirme protein almak i\u00e7in kolay bir yoldur.<\/p>\n

Di\u011fer bir\u00e7ok hayvansal proteinler gibi, karides amino asit l\u00f6sin y\u00fcksek miktarda i\u00e7erir, hangi optimal kas b\u00fcy\u00fcmesi i\u00e7in gereklidir.<\/p>\n

8. Soya fasulyesi<\/h2>\n
\"\"<\/figure>\n

Pi\u015fmi\u015f soya fasulyesi yar\u0131m fincan (86 gram) protein 14 gram, sa\u011fl\u0131kl\u0131 doymam\u0131\u015f ya\u011flar ve \u00e7e\u015fitli vitamin ve mineraller i\u00e7erir.<\/p>\n

Soya fasulyesi k vitamini, demir ve fosfor \u00f6zellikle iyi bir kaynakvard\u0131r.<\/p>\n

Demir, kan\u0131n\u0131zdaki ve kaslar\u0131n\u0131zdaki oksijeni depolamak ve ta\u015f\u0131mak i\u00e7in kullan\u0131l\u0131r ve bir eksiklik bu i\u015flevleri bozabilir.<\/p>\n

Gen\u00e7 kad\u0131nlar \u00f6zellikle adet s\u0131ras\u0131nda kan kayb\u0131 nedeniyle demir eksikli\u011fi riski alt\u0131nda olabilir.<\/p>\n

9. K\u00f6y Peyniri<\/h2>\n
\"\"<\/figure>\n

Bir fincan (226 gram) az ya\u011fl\u0131 s\u00fczme peynir paketleri 28 protein gram, \u00f6nemli kas olu\u015fturan amino asit l\u00f6sin doyurucu bir doz da dahil olmak \u00fczere.<\/p>\n

Di\u011fer s\u00fct \u00fcr\u00fcnleri gibi, s\u00fczme peynir ya\u011f i\u00e7eri\u011fi de\u011fi\u015fen ile sat\u0131n al\u0131nabilir. Kremal\u0131 s\u00fczme peynir gibi y\u00fcksek ya\u011fl\u0131 versiyonlar\u0131 daha fazla kalori sa\u011flar.<\/p>\n

Hangi k\u00f6y peynirinin en iyi oldu\u011funu se\u00e7mek sadece diyetinize ka\u00e7 ekstra kalori eklemek istedi\u011finize ba\u011fl\u0131d\u0131r.<\/p>\n

Hangi t\u00fcr\u00fc se\u00e7erseniz se\u00e7in, harika bir kas-bina snack’s.<\/p>\n

10. Hindi G\u00f6\u011fs\u00fc<\/h2>\n

Hindi g\u00f6\u011fs\u00fcn\u00fcn 3 onsluk (85 gram) porsiyonprotein yakla\u015f\u0131k 25 gram ve hemen hemen hi\u00e7 ya\u011f veya karbonhidrat i\u00e7erir.<\/p>\n

T\u00fcrkiye ayn\u0131 zamanda v\u00fccudunuzdaki ya\u011f ve karbonhidratlar\u0131n i\u015flenmesine yard\u0131mc\u0131 olan B vitamini niasinin iyi bir kayna\u011f\u0131d\u0131r.<\/p>\n

B vitaminleri optimal d\u00fczeyde olmas\u0131 v\u00fccudunuzun egzersiz yetene\u011fini destekleyerek zaman i\u00e7inde kas kazanmak yard\u0131mc\u0131 olabilir.<\/p>\n

11. Tilapia<\/h2>\n

Somon kadar omega-3 ya\u011f asitleri olmamas\u0131na ra\u011fmen, tilapia ba\u015fka bir protein dolu deniz \u00fcr\u00fcnleri \u00f6\u011fesidir.<\/p>\n

Bir 3-ons (85-gram) porsiyon protein yakla\u015f\u0131k 21 gram sa\u011flar, B12 vitamini ve selenyum iyi miktarda birlikte.<\/p>\n

B12 vitamini kan h\u00fccreleri ve sinirlerin sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemlidir, hangi kas kazanmak i\u00e7in gereken egzersiz icra etmenizi sa\u011flar.<\/p>\n

12. Fasulye<\/h2>\n
\"\"<\/figure>\n

Fasulye bir\u00e7ok farkl\u0131 \u00e7e\u015fitleri ya\u011fs\u0131z kas kazanc\u0131 i\u00e7in bir diyetpar\u00e7as\u0131 olabilir.<\/p>\n

Siyah, pinto ve barbunya fasulyesi gibi pop\u00fcler \u00e7e\u015fitler, pi\u015fmi\u015f fasulye fincan ba\u015f\u0131na protein (yakla\u015f\u0131k 172 gram) yakla\u015f\u0131k 15 gram i\u00e7erir.<\/p>\n

Dahas\u0131, onlar lif ve B vitaminleri m\u00fckemmel kaynaklar\u0131, magnezyum, fosfor ve demir y\u00fcksek olman\u0131n yan\u0131 s\u0131ra.<\/p>\n

Bu nedenlerden dolay\u0131, fasulye bitki bazl\u0131 protein iyi bir kaynak diyet eklemek i\u00e7in vard\u0131r.<\/p>\n

Dahas\u0131, onlar uzun vadeli sa\u011fl\u0131k ve hastal\u0131k \u00f6nlemede bir rol oynayabilir.<\/p>\n

13. Protein Tozlar\u0131<\/h2>\n
\"\"<\/figure>\n

Herhangi bir iyi diyet b\u00fct\u00fcn g\u0131dalar \u00fczerinde durulmas\u0131 gerekir iken, diyet takviyeleri yararl\u0131 olabilir zamanlar vard\u0131r.<\/p>\n

E\u011fer tek ba\u015f\u0131na g\u0131dalardan yeterli protein almak i\u00e7in m\u00fccadele, g\u00fcnl\u00fck rutin protein sallar ekleyerek d\u00fc\u015f\u00fcnebilirsiniz.<\/p>\n

Peynir alt\u0131 suyu ve kazein gibi s\u00fct proteini tozlar\u0131 en pop\u00fcler lerinden baz\u0131lar\u0131d\u0131r.<\/p>\n

Ancak, ba\u015fka se\u00e7enekler de vard\u0131r. Baz\u0131 protein tozlar\u0131 soya, bezelye, s\u0131\u011f\u0131r eti veya tavuk proteini kullan\u0131r.<\/p>\n

14. Edamame<\/h2>\n
\"\"<\/figure>\n

Edamame olgunla\u015fmam\u0131\u015f soya fasulyesi i\u00e7in bir terimdir. Bu geli\u015fmekte olan fasulye bakla bulunur ve yemekleri \u00e7e\u015fitli servis edilir, \u00f6zellikle Asya k\u00f6kenli olanlar.<\/p>\n

Bir fincan (155 gram) dondurulmu\u015f edamame yakla\u015f\u0131k 17 gram protein ve 8 gram lif sa\u011flar. Ayr\u0131ca folat, K vitamini ve manganez b\u00fcy\u00fck miktarda i\u00e7erir.<\/p>\n

Di\u011fer i\u015flevlerin yan\u0131 s\u0131ra, folat v\u00fccudunuzun amino asitler, protein yap\u0131 ta\u015flar\u0131 i\u015flemeyard\u0131mc\u0131 olur.<\/p>\n

Asl\u0131nda, folat optimal kas k\u00fctlesi ve g\u00fcc\u00fc i\u00e7in \u00f6nemli olabilir, \u00f6zellikle ya\u015fl\u0131larda.<\/p>\n

15. Quinoa<\/h2>\n
\"\"<\/figure>\n

Protein a\u00e7\u0131s\u0131ndan zengin g\u0131dalar ya\u011fs\u0131z kas olu\u015fturmak i\u00e7in bir \u00f6ncelik olsa da, ayn\u0131 zamanda aktif almak i\u00e7in yak\u0131t olmas\u0131 \u00f6nemlidir.<\/p>\n

Karbonhidratl\u0131 g\u0131dalar bu enerjiyi sa\u011flamaya yard\u0131mc\u0131 olabilir.<\/p>\n

Pi\u015fmi\u015f Quinoa fincan ba\u015f\u0131na karbonhidrat yakla\u015f\u0131k 40 gram i\u00e7erir (185 gram), protein 8 gram ile birlikte, lif 5 gram ve magnezyum ve fosfor doyurucu miktarda.<\/p>\n

Magnezyum kas ve sinirlerin i\u015flevinde \u00f6nemli bir rol oynar, her ikisi de hareket her zaman kullan\u0131l\u0131r.<\/p>\n

16. Tarak<\/h2>\n
\"\"<\/figure>\n

Karides, tilapia ve ya\u011fs\u0131z k\u00fcmes hayvanlar\u0131 gibi, tarak \u00e7ok az ya\u011f ile protein sa\u011flar.<\/p>\n

E\u011fer \u00e7ok fazla kalori t\u00fcketmeden diyet protein eklemek i\u00e7in ar\u0131yorsan\u0131z, bu \u00e7ok yal\u0131n kaynaklar iyi se\u00e7imler olabilir.<\/p>\n

\u00dc\u00e7 ons (85 gram) tarak yakla\u015f\u0131k 20 gram protein ve daha az 100 kalori sa\u011flar.<\/p>\n

17. Yal\u0131n Jerky<\/h2>\n
\"\"<\/figure>\n

Bazen, yolda oldu\u011funuzda etten y\u00fcksek kaliteli protein isteyebilirsiniz. E\u011fer \u00f6yleyse, ya\u011fs\u0131z sars\u0131nt\u0131l\u0131 etler dikkate almak i\u00e7in bir se\u00e7enek olabilir.<\/p>\n

Et bir\u00e7ok farkl\u0131 t\u00fcrleri sars\u0131nt\u0131l\u0131 i\u00e7ine yap\u0131labilir, bu y\u00fczden beslenme ger\u00e7ekleri de\u011fi\u015fir.<\/p>\n

Ancak, en ya\u011f i\u015fleme s\u0131ras\u0131nda ya\u011fs\u0131z sars\u0131nt\u0131l\u0131 kald\u0131r\u0131l\u0131r, bu y\u00fczden sars\u0131nt\u0131l\u0131 hemen hemen t\u00fcm kalori do\u011frudan protein gelir.<\/p>\n

Protein Bu hayvansal kaynaklar kalitesi y\u00fcksek ve kas b\u00fcy\u00fcmesini te\u015fvik.<\/p>\n

18. Nohut<\/h2>\n

Nohut, ayr\u0131ca garbanzo fasulye olarak bilinen, hem karbonhidrat ve protein iyi bir kayna\u011f\u0131d\u0131r.<\/p>\n

Her 1-fincan (240 gram) konserve nohut porsiyon protein yakla\u015f\u0131k 12 gram ve karbonhidrat 50 gram, lif 10 gram da dahil olmak \u00fczere i\u00e7erir.<\/p>\n

Bir\u00e7ok bitkide oldu\u011fu gibi nohuttaki protein de hayvansal kaynaklardan daha d\u00fc\u015f\u00fck kalitede kabul edilir. Ancak, hala dengeli bir kas geli\u015ftirme diyetinin bir par\u00e7as\u0131 olabilir.<\/p>\n

19. Yer f\u0131st\u0131\u011f\u0131<\/h2>\n
\"\"<\/figure>\n

Yer f\u0131st\u0131\u011f\u0131 protein, ya\u011f ve karbonhidrat kar\u0131\u015f\u0131m\u0131 i\u00e7erir. Yar\u0131m su barda\u011f\u0131 (73 gram) porsiyon 17 gram protein, 16 gram karbonhidrat ve b\u00fcy\u00fck miktarda doymam\u0131\u015f ya\u011f i\u00e7erir.<\/p>\n

Onlar da di\u011fer bir\u00e7ok bitki \u00fcr\u00fcnleri daha amino asit l\u00f6sin daha y\u00fcksek miktarda i\u00e7erir.<\/p>\n

Her yar\u0131m fincan (73 gram) yer f\u0131st\u0131\u011f\u0131 porsiyon yakla\u015f\u0131k 425 kalori i\u00e7erir.<\/p>\n

E\u011fer kas kazanc\u0131 n\u0131z\u0131 art\u0131rmak i\u00e7in yeterli kalori almakta zorlan\u0131yorsan\u0131z, yer f\u0131st\u0131\u011f\u0131 yemek ekstra kalori ve besin almak i\u00e7in iyi bir yol olabilir.<\/p>\n

Ayr\u0131ca, f\u0131nd\u0131k genel bir sa\u011fl\u0131kl\u0131 diyet \u00f6nemli bir rol oynad\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fclmektedir.<\/p>\n

20. Karabu\u011fday<\/h2>\n
\"\"<\/figure>\n

Karabu\u011fday un i\u00e7ine \u00f6\u011f\u00fct\u00fclebilir ve geleneksel unlar yerine kullan\u0131lan bir tohumdur.<\/p>\n

Yar\u0131m su barda\u011f\u0131 (60 gram) karabu\u011fday unu yakla\u015f\u0131k 8 gram protein, bol lif ve di\u011fer karbonhidrat i\u00e7erir.<\/p>\n

Karabu\u011fday etkileyici vitamin ve mineral i\u00e7eri\u011fi nedeniyle \u00e7ok pop\u00fcler bir sa\u011fl\u0131k g\u0131da haline gelmi\u015ftir.<\/p>\n

Y\u00fcksek miktarda B vitamini, magnezyum, manganez ve fosfor i\u00e7erir.<\/p>\n

Bu vitamin ve mineraller v\u00fccudunuzun sa\u011fl\u0131kl\u0131 kalmas\u0131na yard\u0131mc\u0131 olabilir ve kas geli\u015ftirme egzersizleri yapmak m\u00fcmk\u00fcn.<\/p>\n

21. Tofu<\/h2>\n
\"\"<\/figure>\n

Tofu soya s\u00fct\u00fcnden \u00fcretilir ve genellikle et yerine kullan\u0131l\u0131r.<\/p>\n

Her yar\u0131m bardak (124 gram) ham tofu porsiyon protein 10 gram, ya\u011f 6 gram ve karbonhidrat 2 gram i\u00e7erir.<\/p>\n

Tofu da uygun kas fonksiyonu ve kemik sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli olan kalsiyum, iyi bir kaynakt\u0131r.<\/p>\n

Soya proteini, tofu ve soya fasulyesi gibi g\u0131dalarda bulunan, en kaliteli bitki proteinlerinden biri olarak kabul edilir.<\/p>\n

T\u00fcm bu nedenlerden dolay\u0131, soya proteini i\u00e7eren g\u0131dalar veganlar ve vejetaryenler i\u00e7in harika se\u00e7eneklerdir.<\/p>\n

22. Domuz Bonfile<\/h2>\n

Domuz eti bir\u00e7ok \u00fclkede yayg\u0131n olarak t\u00fcketilir.<\/p>\n

Domuz bonfile protein 18 gram ve 3 ons (85 gram) ba\u015f\u0131na ya\u011f sadece iki gram sa\u011flayan et ya\u011fs\u0131z bir kesim.<\/p>\n

Baz\u0131 ara\u015ft\u0131rmalar domuz eti di\u011fer kas geli\u015ftirme g\u0131dalar benzer etkileri oldu\u011funu g\u00f6stermi\u015ftir, s\u0131\u011f\u0131r eti ve tavuk gibi.<\/p>\n

23. S\u00fct<\/h2>\n
\"\"<\/figure>\n

S\u00fct protein, karbonhidrat ve ya\u011f kar\u0131\u015f\u0131m\u0131 sa\u011flar.<\/p>\n

Di\u011fer s\u00fct \u00fcr\u00fcnlerinde oldu\u011fu gibi s\u00fct de hem h\u0131zl\u0131 hem de yava\u015f sindirici proteinler i\u00e7erir.<\/p>\n

Bu kas b\u00fcy\u00fcmesi i\u00e7in yararl\u0131 oldu\u011fu d\u00fc\u015f\u00fcn\u00fclmektedir. Asl\u0131nda, \u00e7e\u015fitli \u00e7al\u0131\u015fmalar da a\u011f\u0131rl\u0131k e\u011fitimi ile birlikte s\u00fct i\u00e7mek insanlar\u0131n kas k\u00fctlesini art\u0131rabilir g\u00f6stermi\u015ftir.<\/p>\n

24. Badem<\/h2>\n
\"\"<\/figure>\n

Yar\u0131m su barda\u011f\u0131 (yakla\u015f\u0131k 172 gram) beyazlat\u0131lm\u0131\u015f badem 16 gram protein ve b\u00fcy\u00fck miktarda E vitamini, magnezyum ve fosfor sa\u011flar.<\/p>\n

Di\u011fer rollerin yan\u0131 s\u0131ra, fosfor v\u00fccudunuzun istirahat ve egzersiz s\u0131ras\u0131nda enerji i\u00e7in karbonhidrat ve ya\u011f kullanmas\u0131na yard\u0131mc\u0131 olur.<\/p>\n

Yer f\u0131st\u0131\u011f\u0131nda oldu\u011fu gibi, badem y\u00fcksek kalori i\u00e7eri\u011fi nedeniyle \u00f6l\u00e7\u00fcl\u00fc t\u00fcketilmelidir. Yar\u0131m fincan beyaz badem 400 kaloriden fazla i\u00e7erir.<\/p>\n

25. Bizon<\/h2>\n

S\u0131\u011f\u0131r eti benzer \u015fekilde, bizon 3-ons (85 gram) porsiyon ba\u015f\u0131na protein yakla\u015f\u0131k 22 gram sa\u011flar.<\/p>\n

Ancak, baz\u0131 ara\u015ft\u0131rmalar bizon kalp hastal\u0131\u011f\u0131 riski a\u00e7\u0131s\u0131ndan s\u0131\u011f\u0131r eti daha iyi olabilece\u011fini g\u00f6stermi\u015ftir.<\/p>\n

E\u011fer kas geli\u015ftirme diyetinin bir par\u00e7as\u0131 olarak k\u0131rm\u0131z\u0131 et yemek gibi ama ayn\u0131 zamanda kalp sa\u011fl\u0131\u011f\u0131 hakk\u0131nda endi\u015fe, bizon ile baz\u0131 s\u0131\u011f\u0131r eti yerine d\u00fc\u015f\u00fcnebilirsiniz.<\/p>\n

26. Kahverengi Pirin\u00e7<\/h2>\n
\"\"<\/figure>\n

Pi\u015fmi\u015f kahverengi pirin\u00e7 fincan ba\u015f\u0131na protein sadece 5 gram (195 gram) sa\u011flar ra\u011fmen, fiziksel aktivite yak\u0131t i\u00e7in gereken karbonhidratlar vard\u0131r.<\/p>\n

Egzersiz kadar \u00f6nde gelen saatlerde kahverengi pirin\u00e7 veya Quinoa gibi sa\u011fl\u0131kl\u0131 karbonhidrat kaynaklar\u0131 yeme d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n

Bu daha sert egzersiz i\u00e7in izin verebilir, kasb\u00fcy\u00fcmek i\u00e7in daha b\u00fcy\u00fck bir uyar\u0131c\u0131 ile v\u00fccudunuzun sa\u011flanmas\u0131.<\/p>\n

Ayr\u0131ca, baz\u0131 ara\u015ft\u0131rmalar pirin\u00e7 protein takviyeleri bir a\u011f\u0131rl\u0131k e\u011fitim program\u0131 s\u0131ras\u0131nda peynir alt\u0131 suyu proteini kadar kas art\u0131\u015f\u0131 \u00fcretebilir g\u00f6stermi\u015ftir.<\/p>\n

S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n

\u00c7ok say\u0131da g\u0131dalar ya\u011fs\u0131z kas kazanmak yard\u0131mc\u0131 olabilir. Bir\u00e7o\u011fu protein dolu ve kaslar\u0131 kurtarmak ve aktif olduktan sonra b\u00fcy\u00fcmeye izin.<\/p>\n

Ancak, ayn\u0131 zamanda egzersiz ve fiziksel aktivite i\u00e7in yak\u0131t sa\u011flamak i\u00e7in karbonhidrat ve ya\u011f t\u00fcketmek \u00f6nemlidir.<\/p>\n

Dahas\u0131, bu listedeki g\u0131dalar\u0131n \u00e7o\u011fu v\u00fccudunuzun en iyi \u00e7al\u0131\u015fmas\u0131 i\u00e7in gereken vitamin ve mineralleri i\u00e7erir.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

E\u011fer ya\u011fs\u0131z kas kazanmak istiyorsan\u0131z hem beslenme ve fiziksel aktivite \u00f6nemlidir. Ba\u015flamak i\u00e7in, fiziksel aktivite yoluyla v\u00fccudunuzun meydan okumak i\u00e7in […]<\/p>\n","protected":false},"author":1,"featured_media":3698,"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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