{"id":6330,"date":"2024-02-19T15:46:13","date_gmt":"2024-02-19T15:46:13","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6330"},"modified":"2024-02-19T15:46:17","modified_gmt":"2024-02-19T15:46:17","slug":"what-is-protein-how-much-you-need-benefits-sources-more","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-is-protein-how-much-you-need-benefits-sources-more\/","title":{"rendered":"PROTEIN NEDIR? NE KADAR \u0130HTIYACINIZ VAR, AVANTAJLAR, KAYNAKLAR, DAHA FAZLASI"},"content":{"rendered":"<\/p>\n

\u00c7e\u015fitli bitki ve hayvan kaynaklar\u0131ndan protein alabilirsiniz.<\/p>\n

Proteinin tan\u0131t\u0131lmaya ihtiyac\u0131 yok. Muhtemelen diyetinizi olu\u015fturan \u00fc\u00e7 b\u00fcy\u00fck makro besinden biri olarak biliyorsunuz (di\u011fer ikisi ya\u011f ve karbonhidratlar).<\/p>\n

Protein d\u00fczeltmenizi kolayla\u015ft\u0131rmak i\u00e7in takviyelerden enerji \u00e7ubuklar\u0131na kadar y\u00fczlerce \u00fcr\u00fcn vard\u0131r. Atkins diyeti veya paleo diyeti gibi protein al\u0131m\u0131n\u0131z\u0131 artt\u0131rarak t\u00fcm diyetler bile vard\u0131r.<\/p>\n

Ama protein nedir ki? Peki v\u00fccuda ne gibi faydalar sa\u011flar?<\/p>\n

Buraya kaz\u0131n.<\/p>\n

Protein Nedir? Peki neden ihtiyac\u0131m var?<\/strong><\/h3>\n
\"\"<\/figure>\n

Protein ya\u015fam\u0131n yap\u0131 ta\u015f\u0131 olarak kabul edilir ve v\u00fccudun her h\u00fccresinde bulunur.<\/p>\n

Protein, uzun zincirlerde birbirine ba\u011flanan amino asitlerden olu\u015fur. 20 farkl\u0131 amino asit t\u00fcr\u00fc vard\u0131r ve farkl\u0131 amino asitlerin d\u00fczenlendi\u011fi s\u0131ra, belirli bir proteinin rol\u00fcn\u00fc belirlemeye yard\u0131mc\u0131 olur.<\/p>\n

Proteinler \u015fu alanlarda rol oynar:<\/p>\n

    \n
  • Molek\u00fcllerin v\u00fccut boyunca ta\u015f\u0131nmas\u0131<\/li>\n
  • H\u00fccrelerin onar\u0131lmas\u0131na ve yenilerinin yap\u0131lmas\u0131na yard\u0131mc\u0131 olma<\/li>\n
  • V\u00fccudu vir\u00fcs ve bakterilerden korumak<\/li>\n
  • \u00c7ocuklarda, gen\u00e7lerde ve hamile kad\u0131nlarda do\u011fru b\u00fcy\u00fcme ve geli\u015fmeyi te\u015fvik etme<\/li>\n<\/ul>\n

    Diyetinizi uygun miktarda proteinle doldurmadan, bu temel i\u015flevleri ka\u00e7\u0131rma riskiyle kar\u015f\u0131 kar\u015f\u0131yas\u0131n\u0131z. Sonunda, bu kas k\u00fctlesi kayb\u0131, b\u00fcy\u00fcmeme, kalbin ve akci\u011ferlerin zay\u0131f i\u015fleyi\u015fi ve hatta erken \u00f6l\u00fcm gibi sorunlara yol a\u00e7abilir.<\/p>\n

    Optimal Sa\u011fl\u0131k \u0130\u00e7in Ne Kadar Proteine \u0130htiyac\u0131m Var?<\/h2>\n
    \"\"<\/figure>\n

    Esansiyel amino asitler (v\u00fccudunuzun kendi ba\u015f\u0131na yapamayan ve yiyeceklerden almas\u0131 gerekenler) yedi\u011finiz yemeklerde bulunabilir. Bunlar\u0131 sa\u011flamak i\u00e7in, diyetinizi \u00e7e\u015fitli protein bak\u0131m\u0131ndan zengin yiyeceklerle doldurman\u0131z gerekir, bu da protein do\u011fal olarak bir\u00e7ok besleyici g\u0131dada bulundu\u011fundan zor de\u011fildir – bunlar\u0131n \u00e7o\u011fu muhtemelen zaten d\u00fczenli diyetinizin bir par\u00e7as\u0131d\u0131r. Yedi\u011finizde, v\u00fccudunuz proteini yiyeceklerden al\u0131r ve v\u00fccut taraf\u0131ndan kullan\u0131labilecek amino asitlere ay\u0131r\u0131r.<\/p>\n

    \u00d6nerilen Protein Al\u0131m\u0131n\u0131z\u0131 Hesaplama\u00a0<\/strong>\u00a0<\/h3>\n
    \"\"<\/figure>\n

    \u00d6nerilen Diyet \u00d6dene\u011fi (hemen hemen t\u00fcm sa\u011fl\u0131kl\u0131 insanlar\u0131n beslenme ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131layacak miktar), v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilogram\u0131 (kg) ba\u015f\u0131na 0,8 gram (g) proteindir. Besin dengesini korumak i\u00e7in, ABD Tar\u0131m Bakanl\u0131\u011f\u0131’n\u0131n MyPlate y\u00f6nergeleri, taba\u011f\u0131n\u0131z\u0131n yakla\u015f\u0131k d\u00f6rtte birini proteinin yapmas\u0131n\u0131 \u00f6nerir.<\/p>\n

    Her g\u00fcn yemeniz gereken proteinin hedef gram say\u0131s\u0131n\u0131 hesaplamak i\u00e7in v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 kilo olarak al\u0131n ve 0,36 ile \u00e7arp\u0131n. Sonu\u00e7, g\u00fcnl\u00fck toplam kalorinizin y\u00fczde 10 ila 35’ini proteinden kaynaklamak i\u00e7in \u00f6neri i\u00e7inde olman\u0131z\u0131 getirmelidir. Genellikle bu, her \u00f6\u011f\u00fcnde bir t\u00fcr s\u00fct \u00fcr\u00fcnlerine ve bir deste kart b\u00fcy\u00fckl\u00fc\u011f\u00fcnde bir et par\u00e7as\u0131na – yani 3 ons (oz) – veya \u00f6\u011fle ve ak\u015fam yemeklerinde e\u015fde\u011fer miktarda bitki bazl\u0131 proteine sahip olmak anlam\u0131na gelir.<\/p>\n

    Bu \u00f6nerilerin ya\u015fa ve sa\u011fl\u0131\u011fa ba\u011fl\u0131 olarak de\u011fi\u015febilece\u011fini unutmay\u0131n. (2) Sporcular i\u00e7in de tavsiye de\u011fi\u015fiklikleri. S\u0131k egzersiz yapan veya bir yar\u0131\u015f i\u00e7in antrenman yapan ki\u015filerin protein al\u0131m\u0131n\u0131 g\u00fcnl\u00fck v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kg’\u0131 ba\u015f\u0131na 1,1 ila 1,7 g’a \u00e7\u0131karmalar\u0131 gerekir. Kg a\u011f\u0131rl\u0131k ba\u015f\u0131na 2 g’\u0131n \u00fczerindeki herhangi bir \u015fey a\u015f\u0131r\u0131 olarak kabul edilir.<\/p>\n

    Amerikal\u0131lar\u0131n Yeterli Protein alamad\u0131\u011f\u0131 Efsanesini \u00c7\u00fcr\u00fctme<\/strong>\u00a0<\/h3>\n

    Amerikal\u0131lar\u0131n diyetlerinden yeterince protein alamad\u0131klar\u0131na dair yayg\u0131n bir inan\u0131\u015f vard\u0131r. Markette h\u0131zl\u0131 bir y\u00fcr\u00fcy\u00fc\u015f, “harika protein kaynaklar\u0131” olarak pazarlanan y\u00fczlerce \u00fcr\u00fcn\u00fc ortaya koyuyor. Protein salg\u0131lar\u0131n\u0131n say\u0131s\u0131 o kadar fazla ki, \u00fclkemizde b\u00fcy\u00fck bir protein eksikli\u011fi oldu\u011funu d\u00fc\u015f\u00fcnebilirsiniz.<\/p>\n

    O kadar da de\u011fil. Ortalama bir Amerikal\u0131 kalorilerinin yakla\u015f\u0131k y\u00fczde 15’ini proteinden al\u0131r, bu da y\u00fczde 10 ila 35 tatl\u0131 noktaya d\u00fc\u015fer. Ve asl\u0131nda, \u00e7o\u011fu Amerikal\u0131 ihtiya\u00e7 duydu\u011fu proteinin 2 kat\u0131 protein al\u0131r.<\/p>\n

    Amerikal\u0131lar i\u00e7in Diyet Kurallar\u0131 2015-2020, gen\u00e7 erkek ve erkeklerin asl\u0131nda \u00f6nerilenden daha fazla et, k\u00fcmes hayvan\u0131 ve yumurta ald\u0131\u011f\u0131n\u0131 buldu. Protein bir dizi sa\u011fl\u0131k yarar\u0131 ile birlikte gelir, ancak a\u015f\u0131r\u0131ya ka\u00e7mas\u0131 m\u00fcmk\u00fcnd\u00fcr (daha sonra bu konuda daha fazla).<\/p>\n

    Protein Eksikli\u011finin Belirtileri ve Doymama Sa\u011fl\u0131k Riskleri<\/h2>\n

    Protein eksikli\u011fi, yeterince protein yemediyseniz ortaya \u00e7\u0131kar. En a\u011f\u0131r vakalar kwashiorkor ad\u0131 verilen bir t\u00fcr yetersiz beslenme ile sonu\u00e7lan\u0131r. Genellikle, bu, \u00e7ok fakir \u00fclkelerdeki insanlar\u0131 yeterince beslemek i\u00e7in yeterli yiyece\u011fe sahip olmayan insanlar\u0131 etkiler. Amerika Birle\u015fik Devletleri’nde nadiren g\u00f6r\u00fcl\u00fcr ve ger\u00e7ekle\u015fti\u011finde, genellikle bir t\u00fcr suistimal ile ba\u011flant\u0131l\u0131d\u0131r.<\/p>\n

    Protein eksikli\u011finin belirtileri \u015funlard\u0131r:<\/p>\n

      \n
    • Gecikmeli b\u00fcy\u00fcme<\/li>\n
    • Kas k\u00fctlesi kayb\u0131<\/li>\n
    • \u0130nceltici sa\u00e7lar<\/li>\n
    • V\u00fccudun dokular\u0131ndaki fazla s\u0131v\u0131dan kaynaklanan \u015fi\u015flik olan \u00f6dem<\/li>\n<\/ul>\n

      Amerikal\u0131lar\u0131n eksik olmas\u0131 olas\u0131 olmasa da, belirli diyet t\u00fcrlerini takip edenlerin protein al\u0131mlar\u0131na dikkat etmeleri gerekir. \u00d6zellikle veganlar ve vejetaryenler makro besinleri yeterince tedarik ettiklerinden emin olmak zorundalar. Et o kadar bol bir protein kayna\u011f\u0131d\u0131r ki, etin vazge\u00e7mesi, bu yiyenlerin ba\u015fka bir yerde protein bulmas\u0131 gerekti\u011fi anlam\u0131na gelir. Neyse ki, et yemeyenlerin doymas\u0131n\u0131 kolayla\u015ft\u0131rmak i\u00e7in fasulye, f\u0131nd\u0131k (ceviz, ceviz veya badem gibi) ve tofu da dahil olmak \u00fczere bir\u00e7ok bitki bazl\u0131 protein kayna\u011f\u0131 vard\u0131r. S\u00fct \u00fcr\u00fcnleri de vejetaryenler i\u00e7in zengin protein kaynaklar\u0131d\u0131r.<\/p>\n

      Kilo Kayb\u0131 ve Kilo Bak\u0131m\u0131nda Proteinin Rol\u00fc<\/h2>\n

      Proteinin bu kadar pop\u00fcler olmas\u0131n\u0131n nedenlerinden biri ve bir\u00e7ok v\u0131z\u0131lt\u0131l\u0131 diyetin temel ta\u015f\u0131, kilo kayb\u0131na potansiyel ba\u011flant\u0131s\u0131d\u0131r. Son yirmi y\u0131lda, Amerikan Klinik Beslenme Dergisi’nde Nisan 2015’te yay\u0131nlanan biri de dahil olmak \u00fczere say\u0131s\u0131z \u00e7al\u0131\u015fma, proteinin insanlar\u0131n kilo\u00a0vermesine<\/em>veya kilo kayb\u0131n\u0131 s\u00fcrd\u00fcrmesine yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermi\u015ftir, \u00e7\u00fcnk\u00fc:<\/p>\n

        \n
      • Daha fazla protein t\u00fcketmek, dinlenme metabolizmas\u0131 \u00fczerinde olumlu bir etkiye sahiptir.<\/li>\n
      • Y\u00fcksek proteinli yiyecekler dolgunluk duygular\u0131n\u0131 artt\u0131r\u0131r. Sonu\u00e7 olarak, yeterli miktarda protein yiyen insanlar g\u00fcn boyunca daha az kalori alabilir ve kalori a\u00e7\u0131\u011f\u0131na d\u00fc\u015ferlerse kilo verebilirler.<\/li>\n<\/ul>\n

        Spesifik olmak gerekirse, ara\u015ft\u0131rmac\u0131lar her g\u00fcn kg a\u011f\u0131rl\u0131k ba\u015f\u0131na 1,2 ila 1,6 g protein i\u00e7eren diyetler buldular – ve yemek ba\u015f\u0131na yakla\u015f\u0131k 25 ila 30 g protein – v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 y\u00f6netimine yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir. (12)<\/p>\n

        G\u0131dalardan Takviyelere Kadar En \u0130yi Protein Kaynaklar\u0131<\/h2>\n
        \"\"<\/figure>\n

        Belirtildi\u011fi gibi, Amerika Birle\u015fik Devletleri’nde ya\u015f\u0131yorsan\u0131z, muhtemelen diyetinizde yeterince protein al\u0131yorsunuz demektir. Ancak endi\u015feleriniz varsa, burada ne kadar alaca\u011f\u0131n\u0131z\u0131 art\u0131rman\u0131n farkl\u0131 yollar\u0131n\u0131 ke\u015ffedin.<\/p>\n

        \u0130yi Protein Kaynaklar\u0131 Sunan 10 G\u0131da<\/strong><\/h3>\n

        Taba\u011f\u0131n\u0131zdakileri de\u011fi\u015ftirerek protein al\u0131m\u0131n\u0131z\u0131 kolayca artt\u0131rabilirsiniz. Burada listelenen y\u00fczdeler, g\u00fcnde 50 g proteinin g\u00fcnl\u00fck de\u011ferine (DV) dayanmaktad\u0131r (bu, ortalama bir yeti\u015fkinin ne kadar ihtiyac\u0131 oldu\u011funa dair bir tahmindir):<\/p>\n

          \n
        • 1 bardak ya\u011fs\u0131z Yunan yo\u011furdu (y\u00fczde 46 DV)<\/li>\n
        • 3 oz tilapia (y\u00fczde 33 DV)<\/li>\n
        • 1\/2 bardak nohut (y\u00fczde 32 DV)<\/li>\n
        • 3 oz tavuk g\u00f6\u011fs\u00fc (y\u00fczde 32 DV)<\/li>\n
        • 1\/2 fincan pi\u015fmi\u015f siyah fasulye (y\u00fczde 15,24 DV)<\/li>\n
        • 2 yemek ka\u015f\u0131\u011f\u0131 f\u0131st\u0131k ezmesi (y\u00fczde 14 DV)<\/li>\n
        • 1 yumurta (y\u00fczde 12 DV)<\/li>\n
        • 1\/4 bardak badem (y\u00fczde 12 DV)<\/li>\n
        • 1\/2 bardak el de\u011fmemi\u015f yulaf ezmesi (y\u00fczde 10 DV)<\/li>\n
        • 1\/2 bardak kinoa (y\u00fczde 8,14 DV)<\/li>\n<\/ul>\n

          Protein kayna\u011f\u0131n\u0131z\u0131 se\u00e7erken, yiyeceklerin ya\u011f i\u00e7eri\u011fine dikkat etti\u011finizden emin olun. \u00d6rne\u011fin, derisiz k\u00fcmes hayvanlar\u0131 ve bal\u0131klar k\u0131rm\u0131z\u0131 etten daha iyi se\u00e7imlerdir, \u00e7\u00fcnk\u00fc y\u00fcksek d\u00fczeyde doymu\u015f ya\u011fa sahip de\u011fildirler, bu da LDL’yi veya kan\u0131n\u0131zdaki “k\u00f6t\u00fc” kolesterol\u00fc art\u0131rabilece\u011fi i\u00e7in a\u015f\u0131r\u0131 tehlikeli olabilir.<\/p>\n

          B\u00fct\u00fcn G\u0131dalar\u0131n \u00d6tesindeKi En \u0130yi Protein Kaynaklar\u0131<\/strong><\/h3>\n

          Protein bir\u00e7ok b\u00fct\u00fcn g\u0131dada bulunsa da, \u00fcretilen y\u00fczlerce protein paketli \u00fcr\u00fcn vard\u0131r. Protein tozlar\u0131, protein enerji \u00e7ubuklar\u0131 ve hatta protein takviyeli ekmekler, krep kar\u0131\u015f\u0131mlar\u0131 ve cipsler sizin i\u00e7in kullan\u0131labilir.<\/p>\n

          Bu \u00fcr\u00fcnler, normal \u00f6neriden daha fazla protein almas\u0131 gereken baz\u0131 insanlar i\u00e7in uygun olabilir. \u00d6rne\u011fin sporcular, egzersizden sonraki bir saat i\u00e7inde protein yutarak yararlanabilirler. (6) Amerikan Klinik\u00a0Beslenme Dergisi’nde<\/em>\u00a0yay\u0131nlanan bir \u00e7al\u0131\u015fma, egzersizden sonra 25 g proteinden olu\u015fan b\u00fcy\u00fck bir tek dozun kas protein sentezini art\u0131rabilece\u011fini g\u00f6stermi\u015ftir. Bu, protein sallamalar\u0131n\u0131n neden v\u00fccut \u00fcreticileri ve spor salonu fareleriyle bu kadar s\u0131k ili\u015fkili oldu\u011funu a\u00e7\u0131klayabilir.<\/p>\n

          G\u00fcn i\u00e7inde yeterince protein yeme ve i\u00e7me sorunu ya\u015fayan ya\u015fl\u0131lar, bazen i\u015ftah\u0131n azalmas\u0131 sonucu,\u00a0Aging Well<\/em>dergisinde yay\u0131nlanan bir makaleye g\u00f6re, y\u00fcksek proteinli \u00fcr\u00fcnlerden ve sallamalardan da yararlanabilirler. Protein bu grup i\u00e7in \u00f6nemlidir, \u00e7\u00fcnk\u00fc v\u00fccudun protein depolar\u0131 insanlar ya\u015fland\u0131k\u00e7a do\u011fal olarak azal\u0131r. Asl\u0131nda, insanlar 30 ya\u015f\u0131ndan sonra her on y\u0131lda bir ya\u011fs\u0131z kas k\u00fctlelerinin y\u00fczde 3 ila 8’ini kaybederler, klinik\u00a0beslenme ve metabolik bak\u0131m<\/em>dergisinde yay\u0131nlanan bir inceleme ba\u015f\u0131na . Yeterli protein olmadan, bu ya\u015fl\u0131 yeti\u015fkinler genel zay\u0131fl\u0131k (d\u00fc\u015fme riski de dahil olmak \u00fczere), yorgunluk, hareket kabiliyetinin azalmas\u0131 ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemlerinin zay\u0131flamas\u0131 ile kar\u015f\u0131la\u015fabilir.<\/p>\n

          \u0130\u015fte d\u00fczeltme: Yemek ba\u015f\u0131na 25 ila 30 g y\u00fcksek kaliteli protein almak, bu ya\u015fl\u0131 yeti\u015fkinler i\u00e7in protein sentezini te\u015fvik etmeye yard\u0131mc\u0131 olabilir. (26) Protein takviyeleri \u00f6zellikle hastanelerde yard\u0131mc\u0131 olabilir ve bas\u0131n\u00e7 \u00fclseri geli\u015fme riskini azaltabilir.<\/p>\n

          Bilgeye: Protein sallamalar\u0131n\u0131 ve di\u011fer takviyeleri kazmadan \u00f6nce beslenme etiketini inceleyin. Bir \u00fcr\u00fcn\u00fcn protein bak\u0131m\u0131ndan y\u00fcksek olmas\u0131 onu her yerde sa\u011fl\u0131kl\u0131 yapmaz. 200 kaloriden fazla olmayan, 2 g’dan az doymu\u015f ya\u011fa ve 5 g’dan fazla \u015fekere sahip olmayan protein takviyeleri aray\u0131n. (6)<\/p>\n

          Ayr\u0131ca, takviyeler G\u0131da ve \u0130la\u00e7 \u0130daresi (FDA) taraf\u0131ndan d\u00fczenlenmedi\u011finden, \u00fcr\u00fcnlerin ambalajlar\u0131ndaki iddialara uygun oldu\u011fundan emin olmak i\u00e7in g\u00f6zetim kontrol\u00fc yoktur, bu nedenle bunlar\u0131 bir tuz tanesiyle al\u0131n ve diyetinize eklemeden \u00f6nce sa\u011fl\u0131k ekibinizle konu\u015ftu\u011funuzdan emin olun.<\/p>\n

          Uzmanlar, proteininizi sa\u011flamak i\u00e7in i\u015flenmi\u015f g\u0131dalar yerine b\u00fct\u00fcn yiyeceklere yaslanman\u0131n iyi bir fikir oldu\u011funu s\u00f6yl\u00fcyor, \u00e7\u00fcnk\u00fc b\u00fct\u00fcn g\u0131dalar insan yap\u0131m\u0131 se\u00e7eneklerin sa\u011flamad\u0131\u011f\u0131 besinsel faydalar sunuyor.<\/p>\n

          \u00c7ok Fazla Protein Alman\u0131n Yan Etkileri ve Sa\u011fl\u0131k Riskleri<\/h2>\n

          Protein genellikle sa\u011fl\u0131kl\u0131 olsa da, a\u015f\u0131r\u0131ya ka\u00e7mas\u0131 m\u00fcmk\u00fcnd\u00fcr. Bir\u00e7ok insan proteinin faydalar\u0131na dikkat eder ve stoklamada bir sak\u0131nca olmad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcn\u00fcr. Sorun \u015fu ki, v\u00fccut fazla miktarda proteinle ne yapaca\u011f\u0131n\u0131 bilmiyor ve Temmuz 2013’te yay\u0131nlanan bir incelemeye g\u00f6re kemiklere, b\u00f6breklere ve karaci\u011fere zarar verebilir\u00a0ISRN Nutrition<\/em>.<\/p>\n

          Uzmanlar, yakla\u015f\u0131k 40 g protein i\u00e7eren y\u00fcksek proteinli bir yeme\u011fin v\u00fccuda 15 ila 25 g proteinle birden fazla fayda sa\u011flamad\u0131\u011f\u0131n\u0131, bu y\u00fczden a\u015f\u0131r\u0131ya ka\u00e7man\u0131n iyi bir taraf\u0131 olmad\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor.<\/p>\n

          \u00d6te yandan, birka\u00e7 potansiyel dezavantaj\u0131 vard\u0131r. \u00c7ok fazla protein \u015funlar\u0131 yapabilir:<\/p>\n

            \n
          • B\u00f6brek ta\u015flar\u0131<\/li>\n
          • Kemik kayb\u0131<\/li>\n
          • Kan ak\u0131\u015f\u0131nda \u00e7ok fazla kalsiyum var.<\/li>\n
          • Karaci\u011fer komplikasyonlar\u0131<\/li>\n<\/ul>\n

            Et\u00e7il diyet gibi et a\u011f\u0131rl\u0131kl\u0131 diyetler (protein bak\u0131m\u0131ndan y\u00fcksek olan) de tehlikeli olabilir ve ki\u015finin ba\u015fta meme, ba\u011f\u0131rsak ve prostat kanserleri olmak \u00fczere koroner kalp hastal\u0131\u011f\u0131 ve kansere yakalanma riskini art\u0131rabilir.<\/p>\n

            Protein ve G\u0131da Alerjileri: Bilinmesi Gerekenler<\/strong>\u00a0<\/h3>\n

            G\u0131da alerjileri, v\u00fccudun ba\u011f\u0131\u015f\u0131kl\u0131k sistemi belirli g\u0131da proteinlerine sald\u0131rd\u0131\u011f\u0131nda ortaya \u00e7\u0131kar. V\u00fccudunuz, IgE antikorlar\u0131 veya imm\u00fcnoglobulin E ad\u0131 verilen kendi proteinlerini yaparak kar\u015f\u0131l\u0131k verecektir. Belirli bir proteine alerjiniz varsa, bir dahaki sefere bu proteini i\u00e7eren bir \u015fey yedi\u011finizde veya i\u00e7ti\u011finizde, ka\u015f\u0131nt\u0131 veya nefes almada sorun gibi alerjik bir reaksiyon ya\u015fars\u0131n\u0131z.<\/p>\n

            En yayg\u0131n g\u0131da alerjilerinin \u00e7o\u011fu yumurta, yer f\u0131st\u0131\u011f\u0131, a\u011fa\u00e7 f\u0131st\u0131\u011f\u0131 ve bal\u0131k gibi protein bak\u0131m\u0131ndan y\u00fcksek g\u0131dalarla ili\u015fkilidir.<\/p>\n

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

            \u00c7e\u015fitli bitki ve hayvan kaynaklar\u0131ndan protein alabilirsiniz. Proteinin tan\u0131t\u0131lmaya ihtiyac\u0131 yok. Muhtemelen diyetinizi olu\u015fturan \u00fc\u00e7 b\u00fcy\u00fck makro besinden biri olarak […]<\/p>\n","protected":false},"author":2,"featured_media":6331,"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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