{"id":6346,"date":"2024-02-13T15:59:53","date_gmt":"2024-02-13T15:59:53","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6346"},"modified":"2024-02-13T15:59:53","modified_gmt":"2024-02-13T15:59:53","slug":"10-of-the-best-plant-based-sources-of-protein","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/10-of-the-best-plant-based-sources-of-protein\/","title":{"rendered":"EN \u0130YI BITKI BAZLI PROTEIN KAYNAKLARINDAN 10’U"},"content":{"rendered":"<\/p>\n

Evet, protein d\u00fczeltmenizi sadece bitkilerden almak tamamen m\u00fcmk\u00fcnd\u00fcr. \u0130\u015fte seni oraya g\u00f6t\u00fcrece\u011fi malzemeler.<\/p>\n

\"\"<\/figure>\n

Protein d\u00fczeltmenizi sa\u011flamak i\u00e7in et yemeniz bir efsanedir.<\/strong><\/p>\n

“Protein” kelimesini duydu\u011funuzda, muhtemelen bir tavuk g\u00f6\u011fs\u00fc veya bir par\u00e7a biftek d\u00fc\u015f\u00fcn\u00fcrs\u00fcn\u00fcz. Bu mant\u0131kl\u0131 – et,\u00a0Kalp Vakf\u0131’na g\u00f6re<\/a>bu makro besin kayna\u011f\u0131n\u0131n en iyi kaynaklar\u0131ndan biridir. Ama\u00a0tek<\/em>\u00a0kaynak bu de\u011fil. Asl\u0131nda, k\u00fcmes hayvanlar\u0131, s\u0131\u011f\u0131r eti ve domuz eti gibi et yemeden her g\u00fcn ihtiyac\u0131n\u0131z olan proteini elde etmek tamamen m\u00fcmk\u00fcnd\u00fcr. Teksas’taki Houston Methodist Hastanesi’nden Nathalie Sessions, RD, “D\u00fc\u015f\u00fcnceli bir \u015fekilde yap\u0131ld\u0131\u011f\u0131nda, bireyler protein ihtiya\u00e7lar\u0131n\u0131 sadece bitki bazl\u0131 kaynaklardan kar\u015f\u0131layabilirler” diyor.<\/p>\n

Et Proteini Ticaretinin Bitki Proteini \u0130\u00e7in Olas\u0131 Faydalar\u0131<\/strong><\/h2>\n
\"\"<\/figure>\n

Hayvansal protein yemenin bir \u00f6zelli\u011fi, bu kaynaklar\u0131n eksiksiz olmas\u0131d\u0131r – yani\u00a0Cedars-Sina Blog’a<\/a>g\u00f6re v\u00fccudumuzun yapamayaca\u011f\u0131 dokuz esansiyel amino asit sa\u011flarlar. Ancak, et t\u00fcketiminizi takas etmenin veya azaltman\u0131n ve bitki proteinlerini doldurman\u0131n yararlar\u0131 vard\u0131r:<\/p>\n

Kilo vermek<\/strong>\u00a0Uygun \u015fekilde takip edildi\u011finde, vejetaryen diyet gibi bitki bazl\u0131 diyetler,\u00a0Ocak 2016’da\u00a0Yay\u0131nlanan<\/em><\/a>12 randomize kontroll\u00fc denemenin bir incelemesine g\u00f6re kilo vermenize yard\u0131mc\u0131 olabilir Genel dahiliye dergisi .<\/p>\n

\u00c7evreye yard\u0131m etme<\/strong>\u00a0Protein d\u00fczeltmenizi almak i\u00e7in bitkiler i\u00e7in et de\u011fi\u015ftirmek de benzer \u015fekilde \u00e7evreye fayda sa\u011flayabilir,\u00a0Aral\u0131k 2018’de yay\u0131nlanan bir\u00a0makaleye notlar Besinler<\/em><\/a>.<\/p>\n

Kalp sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 art\u0131rma<\/strong>\u00a0K\u0131rm\u0131z\u0131 et s\u00f6z konusu oldu\u011funda, protein i\u00e7in bitki alternatiflerine g\u00fcvenmenin yararlar\u0131 tart\u0131\u015fmas\u0131z daha da etkileyici hale gelir. Sessions, “Baz\u0131 \u00e7al\u0131\u015fmalar k\u0131rm\u0131z\u0131 eti, k\u0131smen doymu\u015f ya\u011f i\u00e7eri\u011fi nedeniyle kalp hastal\u0131\u011f\u0131 ve tip 2 diyabet riskinin artmas\u0131yla ili\u015fkilendirmi\u015ftir” diyor.<\/p>\n

Asl\u0131nda,\u00a0Haziran 2019’da Amerikan Klinik\u00a0Beslenme Dergisi’nde<\/em>\u00a0yay\u0131nlanan randomize kontroll\u00fc<\/a>\u00a0bir \u00e7al\u0131\u015fma, k\u0131rm\u0131z\u0131 etli diyetler, beyaz etli diyetler ve bitkilerle yap\u0131lan diyetler aras\u0131nda, bitki bazl\u0131 diyetlerin LDL veya “k\u00f6t\u00fc” kolesterol seviyeleri \u00fczerinde en olumlu etkilere sahip oldu\u011funu buldu. Amerikan\u00a0Kalp Derne\u011fi’ne g\u00f6re,<\/a>\u00a0doymu\u015f ya\u011f\u0131 \u00e7oklu doymam\u0131\u015f ve tekli doymam\u0131\u015f ya\u011f gibi daha sa\u011fl\u0131kl\u0131 ya\u011flarla de\u011fi\u015ftirmek lipit ve kolesterol seviyelerine fayda sa\u011flayabilir.<\/p>\n

Bu arada,\u00a0JAMA Internal Medicine<\/em>‘da Nisan 2014’te yay\u0131nlanan bir meta-analiz gibi di\u011fer ara\u015ft\u0131rmalar,<\/a>omnivor diyet yapanlarla (hem bitki hem de hayvansal protein yiyenler) vejetaryenlerin diastolik ve sistolik kan bas\u0131nc\u0131 say\u0131lar\u0131n\u0131n daha d\u00fc\u015f\u00fck oldu\u011funu ortaya koymaktad\u0131r. Bu faydalar,\u00a0Hastal\u0131k Kontrol ve \u00d6nleme Merkezlerine<\/a>g\u00f6re kalp hastal\u0131\u011f\u0131 riskinizi azaltarak daha sa\u011fl\u0131kl\u0131 bir keneye yol a\u00e7abilir.<\/p>\n

Hayat\u0131n\u0131z\u0131 uzatmak<\/strong>\u00a0Ulusal Sa\u011fl\u0131k Enstit\u00fcleri,<\/a>\u00a0k\u0131rm\u0131z\u0131 et t\u00fcketiminin hayat\u0131n\u0131z\u0131 k\u0131saltabilece\u011fini bildirmektedir. Grup, daha sa\u011fl\u0131kl\u0131 protein kaynaklar\u0131 lehine diyetinizden de\u011fi\u015ftirmenizi \u00f6nerir.<\/p>\n

Cedars-Sinai, \u00e7e\u015fitli yiyecekler i\u00e7eren bir diyet izleyerek, v\u00fccudunuzun en iyi \u015fekilde ger\u00e7ekle\u015ftirmesi gereken amino asitleri d\u00fczeltmenizi sa\u011flamak m\u00fcmk\u00fcnd\u00fcr.<\/p>\n

Sessions, “Sa\u011fl\u0131kl\u0131 olmak i\u00e7in kimsenin k\u0131rm\u0131z\u0131 et yemesine gerek yok” diyor.<\/p>\n

‘Ne Kadar Proteine \u0130htiyac\u0131m Var?’<\/strong><\/h2>\n

Harvard Health Publishing’e g\u00f6re<\/a>, protein i\u00e7in \u00f6nerilen g\u00fcnl\u00fck \u00f6denek, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilogram\u0131 ba\u015f\u0131na 0,8 gramd\u0131r (g). Kilonuzu (lb) 0,36 ile \u00e7arp\u0131n – her g\u00fcn en az ka\u00e7 gram protein alman\u0131z gerekti\u011fidir. Bu nedenle, 150 lb a\u011f\u0131rl\u0131\u011f\u0131ndaysan\u0131z, g\u00fcnl\u00fck 54 g protein hedeflersiniz. Ba\u015fka bir \u015fekilde d\u00fc\u015f\u00fcnmek gerekirse, protein g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131z\u0131n y\u00fczde 10 ila 35’ini telafi etmelidir, diyor Brooklyn, New York’taki Shira Sussi Nutrition’\u0131n kurucusu RDN’ den Shira Sussi.<\/p>\n

Bu \u00e7o\u011fu Amerikal\u0131 i\u00e7in zor bir istek de\u011fil. Sessions, “Yeterli protein alma konusunda \u00e7ok endi\u015feli de\u011filiz – \u00e7o\u011fu Amerikal\u0131 \u00f6nerilen al\u0131m\u0131 kar\u015f\u0131l\u0131yor veya a\u015f\u0131yor,” diyor. “M\u00fc\u015fteriler ve hastalarla \u00e7al\u0131\u015f\u0131rken g\u00f6rd\u00fc\u011f\u00fcm bir\u00e7ok durumda, protein al\u0131m\u0131n\u0131 a\u015f\u0131r\u0131ya ka\u00e7arken, besin bak\u0131m\u0131ndan zengin sebze, meyve ve kepekli tah\u0131llar\u0131n \u00f6nerilen al\u0131mlar\u0131n\u0131 da hafife al\u0131yor.”<\/p>\n

Sussi, bunun nedeninin “insanlar\u0131n proteinin – \u00f6zellikle de hayvansal proteinin – yeme\u011fin merkezi olmas\u0131 gerekti\u011fi ve proteinsiz bir yeme\u011fin tatmin edici veya tatmin edici olmad\u0131\u011f\u0131 d\u00fc\u015f\u00fcncesiyle yeti\u015ftirilmesinden” \u015f\u00fcpheleniyor. Bu d\u00fc\u015f\u00fcnceye meydan okuyor ve ak\u015fam yeme\u011finde b\u00fcy\u00fck bir et par\u00e7as\u0131yla ilgili olmas\u0131na gerek olmad\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. Sussi, g\u00fcn boyunca yemeklere ve at\u0131\u015ft\u0131rmal\u0131klara y\u00fcksek kaliteli protein ekleyerek, \u00f6rne\u011fin bir salataya bir porsiyon fasulye ekleyerek veya \u00f6\u011fle yeme\u011finde ekmek dilimleri aras\u0131nda \u0131zgara tofu biftekleri istifleyerek d\u00fczeltmenizi alabilece\u011finizi s\u00f6yl\u00fcyor.<\/p>\n

Proteinin bitki taraf\u0131n\u0131 ke\u015ffetmeye haz\u0131r m\u0131s\u0131n\u0131z? \u0130\u015fte ister hayvansal \u00fcr\u00fcnlerden tamamen kurtulmak ister sadece protein se\u00e7eneklerinizi \u00e7e\u015fitlendirmek istiyorsan\u0131z, \u00f6\u011f\u00fcnlerinize dahil etmeye ba\u015flamak i\u00e7in en iyi bitki bazl\u0131 proteinlerden 10’u.\u00a01<\/strong><\/p>\n

Mercimek (1\/2 Bardak ba\u015f\u0131na 9 g’a kadar Protein)<\/h2>\n
\"the-Best-Plant-Based-Sources-of-Protein-01-722x406\"<\/figure>\n

Jeff Wasserman\/Stocksy<\/p>\n

Seanslar mercimek ve di\u011fer baklagillerin (fasulye, bezelye, f\u0131nd\u0131k ve tohum gibi) tam bir protein paketi sundu\u011funu s\u00f6yl\u00fcyor. “Lif, vitamin, mineral ve fitotrientler bak\u0131m\u0131ndan zengindirler ve porsiyon\u00a0ba\u015f\u0131na 9 g’a kadar protein<\/a>sa\u011flayabilirler,” diyor 1\/2 bardak pi\u015fmi\u015f baklagiller. Ayr\u0131ca,\u00a02017’de\u00a0Uluslararas\u0131 Molek\u00fcler Bilimler Dergisi’nde<\/em>\u00a0yay\u0131nlanan bir \u00e7al\u0131\u015fmada<\/a>\u00a0anti-obezite ,anti-kanser, antienflamatuar ve anti-diyabet \u00f6zelliklerine sahip oldu\u011funu s\u00f6yledi\u011fi antioksidan bak\u0131m\u0131ndan zengin polifenoller i\u00e7erirler.
Mercimekleri sebzeli bir \u00e7orbaya\u00a0(Cookie ve Kate’in En \u0130yi Mercimek \u00c7orbas\u0131<\/a>gibi) protein olarak veya bir sonraki sebze burgerinizin y\u0131ld\u0131z\u0131 olarak ekleyin\u00a0(Vegan Richa’n\u0131n MercimekLi Ceviz Burger tarifini<\/a>\u00a0deneyin).\u00a02<\/strong><\/p>\n

Nohut (1\/2 Bardak ba\u015f\u0131na 7 g Protein)<\/h2>\n
\"the-Best-Plant-Based-Sources-of-Protein-02-722x406\"<\/figure>\n

Alie Lengyelova\/Stocksy<\/p>\n

Nohut (di\u011fer ad\u0131yla garbanzo fasulyesi),\u00a0Harvard T.H. Chan Halk Sa\u011fl\u0131\u011f\u0131 Okulu’na g\u00f6re<\/a>protein, folat, lif, demir, fosfor ve sa\u011fl\u0131kl\u0131 ya\u011f asitleri bak\u0131m\u0131ndan zengin baklagillerdir. Amerika Birle\u015fik Devletleri Tar\u0131m Bakanl\u0131\u011f\u0131’na (USDA) g\u00f6re, 1\/2 bardak nohut porsiyonunun yakla\u015f\u0131k 7 g proteini vard\u0131r.
Sussi, \u00e7\u0131t\u0131r \u00e7\u0131t\u0131r bir at\u0131\u015ft\u0131rmal\u0131k i\u00e7in kavurman\u0131z\u0131 \u00f6nerir veya d\u00fczeltmenizi humusta alabilirsiniz – nohut dald\u0131rmadaki ana bile\u015fendir.<\/p>\n

Kenevir Tohumlar\u0131 (3 Yemek Ka\u015f\u0131\u011f\u0131 Ba\u015f\u0131na 10 g Protein)<\/h2>\n
\"the-Best-Plant-Based-Sources-of-Protein-03-722x406\"<\/figure>\n

Harald Walker\/Stocksy<\/p>\n

Sussi, “Bu k\u00fc\u00e7\u00fck tohumlar dokuz esansiyel amino asidin hepsini i\u00e7erir ve\u00a03 yemek ka\u015f\u0131\u011f\u0131 (yemek ka\u015f\u0131\u011f\u0131) 10 g protein sa\u011flar”<\/a>diyor. Onlar\u0131 bakkalda kabuklu kenevir tohumu olan kenevir kalpleri olarak da g\u00f6rebilirsiniz.<\/p>\n

Sussi, salatalara, \u00e7orbalara, yo\u011furdun \u00fczerine veya f\u0131nd\u0131k tereya\u011fl\u0131 tost \u00fczerine kenevir kalpleri veya tohumlar\u0131 serpmen\u0131z\u0131 \u00f6nerir. “\u0130nce bir f\u0131nd\u0131kl\u0131 lezzet profiline ve g\u00fczel bir \u00e7\u0131t\u0131rt\u0131ya sahipler – onlara ‘beslenme serpintileri’ diyorum,” diyor.\u00a04<\/strong><\/p>\n

Tofu (3 Ons Ba\u015f\u0131na 8 g Protein)<\/h2>\n
\"the-Best-Plant-Based-Sources-of-Protein-04-722x406\"<\/figure>\n

Alita Ong\/Stocksy<\/p>\n

Sussi, kenevir tohumlar\u0131 gibi soyan\u0131n da dokuz esansiyel amino asidin tamam\u0131n\u0131 i\u00e7erdi\u011fini ve bu da onu tam bir protein haline getirdi\u011fini s\u00f6yl\u00fcyor. Soya, soya s\u00fct\u00fc, edamame, miso, tempeh ve soya f\u0131st\u0131\u011f\u0131 dahil olmak \u00fczere \u00e7e\u015fitli yiyecek t\u00fcrlerinin k\u00f6kenindedir ve soya \u00fcr\u00fcnlerini diyetinize dahil etmenin bir\u00e7ok yolunu sunar. Tofudaki ana bile\u015fen de, et ikameleri listenizde \u00fcst s\u0131ralarda yer almas\u0131 gerekir.\u00a0USDA’ya<\/a>g\u00f6re 85 g veya 3 ons olan bir dilim, 8 g protein sunar.
Sussi, potasyum ve demir i\u00e7erdi\u011fini de s\u00f6yl\u00fcyor. Soya \u00fcr\u00fcnleri en iyi \u00fcne sahip de\u011fildir – soyan\u0131n meme kanserine yol a\u00e7abilece\u011fini duymu\u015f olabilirsiniz.\u00a0Amerikan Kanser Derne\u011fi’ne g\u00f6re<\/a>, bu ba\u011flant\u0131 hayvanlarda bulundu ve insanlar i\u00e7in bir sorun gibi g\u00f6r\u00fcnm\u00fcyor, bu y\u00fczden uzmanlar\u0131 soya \u00fcr\u00fcnlerinin tad\u0131n\u0131 \u00e7\u0131karman\u0131n g\u00fcvenli ve tavsiye edildi\u011fini s\u00f6yl\u00fcyor.<\/p>\n

Tofu ile ilgili en iyi \u015fey, f\u0131r\u0131nda kavurabilece\u011finiz kar\u0131\u015ft\u0131rma k\u0131zartmas\u0131 ve tek tava tariflerine harika bir katk\u0131 olmas\u0131d\u0131r. \u0130lham almak i\u00e7in\u00a0Pinch of Yum’s Honey Ginger Tofu and Veggie Stir-Fry<\/a>\u00a0veya\u00a0Kitchen Treaty’s Sheet Pan Tofu and Veggie Dinner tarifine<\/a>\u00a0g\u00f6z at\u0131n!)<\/p>\n

F\u0131nd\u0131k (1\/4 Bardak ba\u015f\u0131na 5 ila 6 g Protein)<\/h2>\n
\"the-Best-Plant-Based-Sources-of-Protein-05-722x406\"<\/figure>\n

Gabriel Bucataru\/Stocksy<\/p>\n

Sussi, hangi somun favoriniz olursa olsun, muhtemelen k\u00fc\u00e7\u00fck bir avu\u00e7 ba\u015f\u0131na yakla\u015f\u0131k 5 ila 6 g (1\/4 fincandan az) olan iyi bir protein kayna\u011f\u0131 oldu\u011funu s\u00f6yl\u00fcyor. California Almonds’a g\u00f6re, antep f\u0131st\u0131\u011f\u0131 2 numaral\u0131 noktada geride kal\u0131rken, badem porsiyon ba\u015f\u0131na en\u00a0fazla proteini<\/a>sunar. Proteine ek olarak, f\u0131nd\u0131k iyi kalp-sa\u011fl\u0131kl\u0131 doymam\u0131\u015f ya\u011f kaynaklar\u0131d\u0131r, kolesterol\u00a0seviyelerini d\u00fc\u015f\u00fcrebilir<\/a>\u00a0Mayo Clinic’e g\u00f6re<\/a>. Badem, Antep f\u0131st\u0131\u011f\u0131, kaju, ceviz ve f\u0131nd\u0131k gibi bir\u00e7ok se\u00e7enek sayesinde diyetinize \u00e7e\u015fitlilik katmak kolayd\u0131r. Sussi, salatalara, smoothie’lere veya sebzelerin \u00fczerine serpin.\u00a06<\/strong><\/p>\n

Kinoa (Kupa ba\u015f\u0131na 8 g Protein)<\/h2>\n
\"the-Best-Plant-Based-Sources-of-Protein-06-722x406\"<\/figure>\n

Cameron Whitman\/Stocksy<\/p>\n

Teknik olarak bir tohum olmas\u0131na ra\u011fmen, kinoa genellikle tam tah\u0131l olarak adland\u0131r\u0131l\u0131r ve pirin\u00e7 ve makarna gibi di\u011fer tah\u0131llar\u0131n yerine kullan\u0131labilir.\u00a0Harvard T.H. Chan Halk Sa\u011fl\u0131\u011f\u0131 Okulu’na g\u00f6re,<\/a>bir bardak pi\u015fmi\u015f kinoa 8 g protein ve 5 g doyurucu lif sunar. Kinoan\u0131n tam bir protein oldu\u011fundan bahsetmiyorum bile \u00e7\u00fcnk\u00fc t\u00fcm esansiyel dokuz amino asit i\u00e7erir.
G\u00fcn boyunca kinoan\u0131n tad\u0131n\u0131 \u00e7\u0131kar\u0131n – sabahlar\u0131 bir kahvalt\u0131 gevre\u011fi gibi s\u00fctte, \u00f6\u011fle yeme\u011finde salatan\u0131zdaki protein olarak ve ak\u015fam yeme\u011finde makarna yerine.<\/p>\n

Besin Mayas\u0131 (1\/4 Bardak ba\u015f\u0131na 8 g Protein)<\/h2>\n
\"the-Best-Plant-Based-Sources-of-Protein-07-722x406\"<\/figure>\n

iStock<\/p>\n

Bir\u00e7ok vegan, besin mayas\u0131 benzeri umami lezzeti \u00fczerine \u00e7\u0131ld\u0131r\u0131r, ancak vegan olmayanlar\u0131n da denemesi i\u00e7in birka\u00e7 neden vard\u0131r. Sussi, “B vitaminleri, antioksidan glutatyon ve proteinle doludur”, diyor. “\u00c7eyrek bardak 8 g protein i\u00e7erir.”<\/a>\u00a0Ayr\u0131ca, gl\u00fcten, \u015feker, s\u00fct \u00fcr\u00fcnleri ve yapay tatlar veya malzemeler i\u00e7ermez. Sussi, “\u00c7orbalara ve soslara ekleyin, patlam\u0131\u015f m\u0131s\u0131r veya avokado tost \u00fczerine serpin veya makarna veya sebzeler \u00fczerinde harika bir ev yap\u0131m\u0131 vegan peynir yapmak i\u00e7in \u0131slat\u0131lm\u0131\u015f kaju ile kar\u0131\u015ft\u0131r\u0131n”, diyor.\u00a08<\/strong><\/p>\n

Tempeh (3 Oz ba\u015f\u0131na 13 g Protein)<\/h2>\n
\"the-Best-Plant-Based-Sources-of-Protein-08-722x406\"<\/figure>\n

Alamy<\/p>\n

Tofu kadar pop\u00fcler olmasa da, tempeh harika bir et ikamesi yapan ba\u015fka bir y\u00fcksek proteinli soya \u00fcr\u00fcn\u00fcd\u00fcr. Asl\u0131nda fermente soya fasulyesinin paketlenmi\u015f kek benzeri bir yard\u0131m\u0131d\u0131r, ancak \u00e7o\u011fu zaman pirin\u00e7 gibi baharatlar ve tah\u0131llar eklenecektir. 3 onsluk bir tempeh porsiyon usda\u00a0ba\u015f\u0131na<\/a>13 g protein i\u00e7erir. Marketin so\u011futmal\u0131 b\u00f6l\u00fcm\u00fcnde bulabilirsiniz. Eve getirdikten sonra, bir kar\u0131\u015ft\u0131r-k\u0131zartmada(minimalist f\u0131r\u0131nc\u0131dan bir tarif)<\/a>veya bir sandvi\u00e7te\u00a0(Vejetaryen Gastronomi’nin bu tarifi<\/a>gibi) deneyin.<\/p>\n

Siyah Fasulye (1 Bardak Ba\u015f\u0131na 10 g Protein)<\/h2>\n
\"the-Best-Plant-Based-Sources-of-Protein-09-722x406\"<\/figure>\n

iStock<\/p>\n

Se\u00e7ti\u011finiz fasulye i\u00e7in se\u00e7iminizi yap\u0131n – siyah fasulye, lacivert fasulye, k\u0131z\u0131lc\u0131k fasulyesi, barbunya vb. Sussi, 20’den fazla \u00e7e\u015fit oldu\u011funu ve hepsinin temel besin maddeleri sundu\u011funu s\u00f6yl\u00fcyor. Protein, lif, folat, magnezyum ve demir bak\u0131m\u0131ndan zengin olduklar\u0131n\u0131 a\u00e7\u0131klayan Sussi, “Onlar beslenme g\u00fc\u00e7 merkezleri” diyor.\u00a0USDA’ya g\u00f6re,<\/a>1\/2 bardak siyah fasulye 5 g protein i\u00e7erir. Sussi salatalara, k\u0131zartmalara, \u00e7orbalara ve g\u00fcve\u00e7lere fasulye eklemeyi \u00f6nerir. Markette konserve fasulye al\u0131\u015fveri\u015fi yaparken d\u00fc\u015f\u00fck sodyumlu veya sodyum eksiz \u00e7e\u015fitleri tercih edin diyor.\u00a010<\/strong><\/p>\n

F\u0131st\u0131k Ezmesi (2 Yemek Ka\u015f\u0131\u011f\u0131 Ba\u015f\u0131na 7 g Protein)<\/h2>\n
\"the-Best-Plant-Based-Sources-of-Protein-10-722x406\"<\/figure>\n

Alamy<\/p>\n

Evet, \u00e7ocukluk z\u0131mbas\u0131 lezzetli\u00a0ve<\/em>\u00a0kaliteli, bitki bazl\u0131 protein kayna\u011f\u0131. \u0130ki yemek ka\u015f\u0131\u011f\u0131 7 g proteine ve\u00a0USDA ba\u015f\u0131na<\/a>kalp sa\u011fl\u0131\u011f\u0131na sahip tekli doymam\u0131\u015f ya\u011f ve baz\u0131 lifler gibi di\u011fer temel besinlere sahiptir. Sadece sa\u011fl\u0131kl\u0131 \u00e7e\u015fitler sat\u0131n ald\u0131\u011f\u0131n\u0131zdan ve porsiyon b\u00fcy\u00fckl\u00fc\u011f\u00fcn\u00fcz\u00fc kontrol alt\u0131nda tuttu\u011funuzdan emin olun – yukar\u0131da belirtilen k\u0131s\u0131m 180 kaloriye sahiptir, b\u00f6ylece a\u015f\u0131r\u0131ya ka\u00e7san\u0131z sa\u011fl\u0131kl\u0131 bir protein kayna\u011f\u0131ndan kilo al\u0131m\u0131na katk\u0131da bulunabilecek ho\u015fg\u00f6r\u00fcl\u00fc bir muameleye h\u0131zla ge\u00e7ebilir.<\/p>\n

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

Evet, protein d\u00fczeltmenizi sadece bitkilerden almak tamamen m\u00fcmk\u00fcnd\u00fcr. \u0130\u015fte seni oraya g\u00f6t\u00fcrece\u011fi malzemeler. Protein d\u00fczeltmenizi sa\u011flamak i\u00e7in et yemeniz bir […]<\/p>\n","protected":false},"author":2,"featured_media":6347,"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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