{"id":3752,"date":"2025-07-05T00:00:47","date_gmt":"2025-07-05T00:00:47","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3752"},"modified":"2025-07-05T18:52:05","modified_gmt":"2025-07-05T18:52:05","slug":"10-foods-for-building-strong-bones-and-muscles","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/10-foods-for-building-strong-bones-and-muscles\/","title":{"rendered":"G\u00dc\u00c7L\u00dc KEMIKLER VE KASLAR BINA I\u00c7IN 10 GIDALAR"},"content":{"rendered":"<\/p>\n<!-- \/wp:post-content -->\n\n<!-- wp:paragraph -->\n<p>Do\u011fru beslenme, kilonuzu y\u00f6netmekten daha fazlas\u0131d\u0131r. V\u00fccudunuzdaki t\u00fcm sistemlerin d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flamak ve kemiklerinizi ve kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7l\u00fc ve sa\u011fl\u0131kl\u0131 tutmak i\u00e7in besinlerin, vitaminlerin ve minerallerin do\u011fru dengesini toklaman\u0131z gerekiyor.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A\u011f\u0131rl\u0131k odakl\u0131 k\u00fclt\u00fcr\u00fcm\u00fczde, yedi\u011fimiz yiyeceklerdeki ya\u011f ve kaloriye o kadar odaklanmak kolayd\u0131r ki, belirli bir yeme\u011fin t\u00fcm v\u00fccudu nas\u0131l etkileyece\u011fini g\u00f6z \u00f6n\u00fcnde bulundururuz. Son yeme\u011finde hangi besinlerin oldu\u011funu biliyor musun? Bu yemek v\u00fccudunuzun yap\u0131s\u0131n\u0131 g\u00fc\u00e7l\u00fc tutmaya nas\u0131l yard\u0131mc\u0131 olacak?<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>G\u00fc\u00e7l\u00fc kemikler olu\u015fturun<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Biz ya\u015f olarak, kemiklerimiz daha k\u0131r\u0131lgan hale gelir ve kaslar zay\u0131flar, ama besleyici bir diyet \u015fimdi kemik ve kas g\u00fcc\u00fcn\u00fc korumaya yard\u0131mc\u0131 olabilir. G\u00fc\u00e7l\u00fc kemikler i\u00e7in v\u00fccudunuzun iki temel besin maddesi gerekir: kalsiyum ve D vitamini.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Yeti\u015fkinler g\u00fcnde 1000 miligram kalsiyum ve 200 uluslararas\u0131 \u00fcnite (IUs) D vitamini almal\u0131d\u0131r. 50 ya\u015f\u0131n \u00fczerindeyseniz, g\u00fcnde 1200 mg kalsiyum ve 400 ila 600 IUs d vitamini yap\u0131n.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Hem kalsiyum ve D vitamini takviyeleri al\u0131nabilir iken, do\u011fal bir diyet yoluyla onlar\u0131 almak i\u00e7in en iyisidir. Hangi yiyecekleri yemelisiniz? \u0130\u015fte sa\u011fl\u0131kl\u0131 kemikler i\u00e7in en iyi g\u0131dalar be\u015f \u015funlard\u0131r:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul><li><strong>Yo\u011furt, yo\u011furt.<\/strong>&nbsp;\u00c7o\u011fu yo\u011furt D vitamini ile g\u00fc\u00e7lendirilmi\u015f ve marka ba\u011fl\u0131 olarak, yo\u011furt g\u00fcnl\u00fck kalsiyum al\u0131m\u0131n\u0131n y\u00fczde 30 alabilirsiniz.<\/li><li><strong>S\u00fct, s\u00fct.<\/strong>&nbsp;\u00c7ocuk diyetlerinde bir elyaf olmas\u0131na ra\u011fmen, bir\u00e7ok yeti\u015fkin s\u00fct i\u00e7mez. Ya\u011fs\u0131z s\u00fct bir sekiz ons barda\u011f\u0131 kalsiyum g\u00fcnl\u00fck dozun y\u00fczde 30 sa\u011flayacakt\u0131r. D vitamini ile g\u00fc\u00e7lendirilmi\u015f s\u00fct sat\u0131n al\u0131n, ve daha fazla fayda al\u0131rs\u0131n\u0131z.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img.webmd.com\/dtmcms\/live\/webmd\/consumer_assets\/site_images\/article_thumbnails\/reference_guide\/living_with_a_milk_allergy_ref_guide\/650x350_living_with_a_milk_allergy_ref_guide.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:list -->\n<ul><li><strong>Somon ve Ton Bal\u0131\u011f\u0131.<\/strong>&nbsp;Sadece kalbiniz i\u00e7in iyi de\u011fil, somon da kemikleriniz i\u00e7in iyi! Somon bal\u0131\u011f\u0131 sadece \u00fc\u00e7 ons D vitamini tam g\u00fcnl\u00fck doz daha fazla i\u00e7erir.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/post.healthline.com\/wp-content\/uploads\/2020\/10\/616828-Tuna-vs.-Salmon-Is-One-Healthier-1296x728-header_body.jpg?w=1155&amp;h=1530\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:list -->\n<ul><li><strong>Ispanak.<\/strong>&nbsp;Ye\u015fillikleri atlamay\u0131n, \u00f6zellikle \u0131spanak. Pi\u015fmi\u015f \u0131spanak sadece bir fincan kalsiyum g\u00fcnl\u00fck \u00f6nerilen dozun y\u00fczde 25&#8217;i i\u00e7erir. Ayr\u0131ca bol lif, demir ve A vitamini i\u00e7erir. Sadece \u0131spanak mide olamaz, bir meyve y\u00fczl\u00fc yapmak ve taze \u0131spanak avu\u00e7 ekleyin. Orada oldu\u011funu asla bilemeyeceksin!<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.verywellfit.com\/thmb\/WXedPoaiBgEpVg_8zrHG0QE9k3o=\/1500x1000\/filters:fill(FFDB5D,1)\/spinach_annotated-c17b7ca2a2d946d3afb324b656d9d744.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:list -->\n<ul><li><strong>G\u00fc\u00e7lendirilmi\u015f yiyecekler.<\/strong>&nbsp;Portakal suyu ve baz\u0131 tah\u0131llar gibi ma\u011faza sat\u0131n g\u0131dalar vitamin ve D vitamini ve kalsiyum gibi mineraller ile g\u00fc\u00e7lendirilir. Sadece sat\u0131n ald\u0131\u011f\u0131n\u0131z ger\u00e7ekten g\u00fc\u00e7l\u00fc kemikler in\u015fa etmek i\u00e7in yararl\u0131 olacakt\u0131r emin olmak i\u00e7in etiketleri kontrol edin.<\/li><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/topic_centers\/Food-Nutrition\/1296x728_Are_Fortified_and_Enriched_Foods_Healthy.jpg?w=1155&amp;h=1528\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p><strong>Spor salonu d\u0131\u015f\u0131nda kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Spor salonunda Kuvvet e\u011fitim egzersiz kas g\u00fcc\u00fc ve dayan\u0131kl\u0131l\u0131k bina i\u00e7in harika, ama kaslar\u0131n\u0131z\u0131 da uygun beslenme ya da spor salonunda ne \u00e7ok \u00f6nemli olmayacak gerekir. Kemiklerinizin D vitamini ve kalsiyuma ihtiyac\u0131 oldu\u011fu gibi, kaslar\u0131n\u0131z\u0131n da g\u00fc\u00e7l\u00fc ve sa\u011fl\u0131kl\u0131 kalmas\u0131 i\u00e7in proteine ihtiyac\u0131 vard\u0131r.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>CDC g\u00f6re, kad\u0131nlar her g\u00fcn protein yakla\u015f\u0131k 46 gram almak gerekir, erkekler g\u00fcnl\u00fck yakla\u015f\u0131k 56 gram gerekir iken. Genel olarak, g\u00fcnl\u00fck kalori y\u00fczde 10-35 protein gelmelidir. E\u011fer yal\u0131n kalmaya \u00e7al\u0131\u015f\u0131yorsan\u0131z, daha fazla protein daha iyi. Protein kas olu\u015fturur ve kas ya\u011f yakar.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Proteinin en iyi be\u015f kayna\u011f\u0131 \u015funlard\u0131r:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><li><strong>Ya\u011fs\u0131z etler.<\/strong>&nbsp;B\u00fcy\u00fck, sulu biftek lezzetli gelebilir, ama et en iyi \u015fekilde almak i\u00e7in \u00e7al\u0131\u015f\u0131yorsan\u0131z, tavuk, domuz eti ve k\u0131rm\u0131z\u0131 et ya\u011fs\u0131z kesim sopa.<\/li><li><strong>Bal\u0131k, bal\u0131k.<\/strong>&nbsp;Somon ya\u011fs\u0131z protein m\u00fckemmel bir kaynakt\u0131r, ve ak\u015fam yeme\u011fi i\u00e7in somon varken hem kemik ve kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirilmesi \u00e7ift yarar\u0131 al\u0131rs\u0131n\u0131z!<\/li><li><strong>Yunan yo\u011furdu.<\/strong>&nbsp;Yunan yo\u011furdu i\u00e7inde normal yo\u011furdun i\u00e7erdi\u011fi kalsiyum ve D vitamini i\u00e7ermez, ama protein le doludur. Asl\u0131nda, sade Yunan yo\u011furt bir fincan protein yakla\u015f\u0131k 24 gram vard\u0131r! Baz\u0131 ilave lezzet i\u00e7in taze meyve veya f\u0131nd\u0131k ile d\u00fcz Yunan yo\u011furt tepesi taraf\u0131ndan kalori say\u0131s\u0131n\u0131 d\u00fc\u015f\u00fck tutun.<\/li><li><strong>Yumurta, yumurta.<\/strong>&nbsp;Yumurtas\u0131z kahvalt\u0131 asl\u0131nda kahvalt\u0131 de\u011fildir. Ve sadece beyazlar yiyerek kalori kesebilir ra\u011fmen, sar\u0131s\u0131 kalsiyum ve protein de dahil olmak \u00fczere yumurta, sizin i\u00e7in iyi her \u015feyin kayna\u011f\u0131d\u0131r.<\/li><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:image -->\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.thespruceeats.com\/thmb\/e0rCKedUdPiX-xFKdfgZP5Dt0Yo=\/4288x2412\/smart\/filters:no_upscale()\/perfect-hard-boiled-eggs-995510-Hero_3-03d1b108d1ca489dad9e1f1d7fdba73f.jpg\" alt=\"\"\/><\/figure>\n<!-- \/wp:image -->\n\n<!-- wp:paragraph -->\n<p>5.&nbsp;<strong>F\u0131nd\u0131k ezmesi.<\/strong>&nbsp;Hareket halindeyken proteinle \u00e7al\u0131\u015fan bir at\u0131\u015ft\u0131rmaya ihtiya\u00e7 duydu\u011funuzda f\u0131st\u0131k ezmesi ve badem ezmesi harikad\u0131r. Dilim ve elma ve basit, hen\u00fcz lezzetli, snack i\u00e7in favori f\u0131nd\u0131k ezmesi yay\u0131ld\u0131.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ka\u00e7 ya\u015f\u0131nda olursan\u0131z olun, kemiklerinizi ve kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7l\u00fc ve sa\u011fl\u0131kl\u0131 tutmak i\u00e7in do\u011fru beslenmeye odaklanmak i\u00e7in asla \u00e7ok erken de\u011fildir. Kalsiyum ve D vitamini a\u00e7\u0131s\u0131ndan zengin g\u0131dalar yiyerek, osteoporoz \u00f6nlemeye yard\u0131mc\u0131 olabilir, ve protein ya\u015fam zevk i\u00e7in hem g\u00fc\u00e7 ve enerji verecektir.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>","protected":false},"excerpt":{"rendered":"<p>Do\u011fru beslenme, kilonuzu y\u00f6netmekten daha fazlas\u0131d\u0131r. V\u00fccudunuzdaki t\u00fcm sistemlerin d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flamak ve kemiklerinizi ve kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7l\u00fc ve sa\u011fl\u0131kl\u0131 tutmak [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":3753,"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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