{"id":6349,"date":"2024-06-21T00:00:06","date_gmt":"2024-06-21T00:00:06","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6349"},"modified":"2024-06-21T16:14:40","modified_gmt":"2024-06-21T16:14:40","slug":"8-healthy-high-protein-snacks-to-help-you-power-through-the-day","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/8-healthy-high-protein-snacks-to-help-you-power-through-the-day\/","title":{"rendered":"G\u00dcN BOYUNCA G\u00dc\u00c7 VERMENIZE YARDIMCI OLACAK 8 SA\u011eLIKLI Y\u00dcKSEK PROTEINLI ATI\u015eTIRMALIK"},"content":{"rendered":"<\/p>\n

\u0130ster kilo vermek, ister ya\u011f yakmak veya kas yapmak isteyin, protein diyetinizin temel yap\u0131 ta\u015f\u0131d\u0131r. Bu lezzetli se\u00e7eneklerle g\u00fc\u00e7l\u00fc proteini doldurun.<\/p>\n

Protein Bak\u0131m\u0131ndan Y\u00fcksek G\u0131dalarda At\u0131\u015ft\u0131rmak, Daha Uzun S\u00fcre Tok Hissetmenize Yard\u0131mc\u0131 Olur<\/h2>\n
\"Woman<\/figure>\n

Kahraman Resimleri\/Corbis<\/p>\n

Sa\u011fl\u0131kl\u0131 beslenme s\u00f6z konusu oldu\u011funda,\u00a0yememeniz gereken\u00a0<\/em>\u015feylere \u00e7ok fazla odaklan\u0131lman\u0131z gerekir. “Eklenen \u015fekerler”, “k\u00f6t\u00fc ya\u011flar” ve “k\u00f6t\u00fc karbonhidratlar”\u0131 atla. Ama ne yemelisin? Ve son yeme\u011finizin biraz fazla hafif oldu\u011funu fark etti\u011finizde – ve bir sonraki yeme\u011finiz hala bir yol – hangi at\u0131\u015ft\u0131rmal\u0131klar ak\u0131ll\u0131 se\u00e7imlerdir?<\/p>\n

Protein bak\u0131m\u0131ndan y\u00fcksek g\u0131dalar iyi at\u0131\u015ft\u0131rmal\u0131k se\u00e7imleridir, \u00e7\u00fcnk\u00fc makro besin daha uzun s\u00fcre tok hissetmenize yard\u0131mc\u0131 olur, Mayo Clinic’teki Sa\u011fl\u0131kl\u0131 Ya\u015fam Program\u0131’nda sa\u011fl\u0131kl\u0131 ya\u015fam diyetisyeni olan MARY Wirtz, RDN’yi a\u00e7\u0131kl\u0131yor: “Proteinin sindirimi karbonhidratlardan daha uzun s\u00fcrer, bu nedenle bizi memnun ve doyurur.”<\/p>\n

Ve ne kadar uzun s\u00fcre tatmin olur ve tok hissederseniz, di\u011fer daha az sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klara veya ekstra kalorilere ula\u015fmak isteme olas\u0131l\u0131\u011f\u0131n\u0131z o kadar az olur, diye ekliyor.<\/p>\n

Birka\u00e7 y\u0131l boyunca b\u00fcy\u00fck insan gruplar\u0131n\u0131 takip eden birka\u00e7\u00a0epidemiyolojik \u00e7al\u0131\u015fma,<\/a>\u00a0protein bak\u0131m\u0131ndan y\u00fcksek diyetler yiyen insanlarda ger\u00e7ekten de iyile\u015ftirilmi\u015f sa\u011fl\u0131k sonu\u00e7lar\u0131 bulmu\u015ftur. Bu sa\u011fl\u0131k faydalar\u0131ndan baz\u0131lar\u0131 daha d\u00fc\u015f\u00fck hipertansiyon, kalp hastal\u0131\u011f\u0131 ve inme riskini i\u00e7erir.<\/p>\n

Di\u011fer ara\u015ft\u0131rmalar, protein bak\u0131m\u0131ndan y\u00fcksek diyetlerin kilo kayb\u0131na ve sa\u011fl\u0131kl\u0131 bir kiloyu korumaya yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir.\u00a0May\u0131s 2015’te\u00a0yay\u0131nlanan<\/em><\/a>bir \u00e7al\u0131\u015fma Uluslararas\u0131 Obezite Dergisi 932 obez aileyi takip etti, y\u00fcksek proteinli bir diyetin hem \u00e7ocuklarda hem de yeti\u015fkinlerde kan bas\u0131nc\u0131n\u0131 ve iltihab\u0131 kontrol etmeye yard\u0131mc\u0131 oldu\u011funu ve \u00e7al\u0131\u015fmadaki hem \u00e7ocuklar\u0131n hem de yeti\u015fkinlerin kilo vermesine ve uzak tutmas\u0131na yard\u0131mc\u0131 oldu\u011funu buldu.<\/p>\n

Protein neden bu kadar \u00f6nemlidir? Wirtz, proteinin v\u00fccuttaki her h\u00fccre (kaslar\u0131m\u0131z, kemiklerimiz, kan\u0131m\u0131z, k\u0131k\u0131rda\u011f\u0131m\u0131z ve t\u00fcm dokular\u0131m\u0131z dahil) taraf\u0131ndan temel i\u015flev i\u00e7in kullan\u0131ld\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor. Sindirildikten ve ihtiyac\u0131m\u0131z olan yere ta\u015f\u0131nd\u0131ktan sonra, yedi\u011fimiz protein, egzersiz yapt\u0131ktan sonra kaslar\u0131 onarmaya ve yeniden in\u015fa etmeye, organlar\u0131m\u0131z\u0131n \u00e7al\u0131\u015fmas\u0131n\u0131 ve uykumuzu, sindirimimizi ve ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonumuzu d\u00fczenlemeye yard\u0131mc\u0131 olan hormonlar\u0131 ve kimyasallar\u0131 yapmaya kadar yapt\u0131\u011f\u0131m\u0131z hemen hemen her \u015feyi yapmam\u0131za yard\u0131mc\u0131 olur.<\/p>\n

Bu nedenle, \u00f6\u011f\u00fcnler aras\u0131nda ac\u0131kt\u0131\u011f\u0131m\u0131zda, y\u00fcksek proteinli at\u0131\u015ft\u0131rmal\u0131klar v\u00fccudumuzun ihtiya\u00e7 duydu\u011fu enerjiyi sa\u011flayabilir (a\u00e7l\u0131k sinyallerimizi yat\u0131\u015ft\u0131rabilir) ve sistemlerimizin en iyi \u015fekilde \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayabilir.<\/p>\n

Bununla birlikte, bir yiyece\u011fin protein bak\u0131m\u0131ndan y\u00fcksek olmas\u0131, a\u015f\u0131r\u0131ya ka\u00e7man\u0131z gerekti\u011fi anlam\u0131na gelmez. K\u0131rm\u0131z\u0131 et veya tam ya\u011fl\u0131 peynir gibi kalori ba\u015f\u0131na protein gram\u0131 s\u00f6z konusu oldu\u011funda \u00e7ok fazla yumruk paketleyen baz\u0131 yiyecekler, \u00f6l\u00e7\u00fcl\u00fc yenmesi gereken \u00e7ok fazla doymu\u015f ya\u011f da servis edebilir.<\/p>\n

\u0130\u015fte protein s\u00f6z konusu oldu\u011funda size iyi gelen sekiz at\u0131\u015ft\u0131rmal\u0131k.<\/p>\n

Ha\u015flanm\u0131\u015f Yumurtalar\u0131n Kalorisi D\u00fc\u015f\u00fck ve Proteini Y\u00fcksektir<\/h2>\n
\"hard-boiled<\/figure>\n

Brent Hofacker\/iStock.com<\/p>\n

Y\u0131llarca, yumurtalar y\u00fcksek kolesterol i\u00e7eri\u011fi nedeniyle k\u00f6t\u00fc bir rap ald\u0131. Ancak bu d\u00fc\u015f\u00fcnce, diyetlerimizdeki doymu\u015f ve trans ya\u011flar\u0131n kan kolesterol seviyemiz i\u00e7in yedi\u011fimiz g\u0131dadaki kolesterol miktar\u0131ndan daha k\u00f6t\u00fc oldu\u011funu g\u00f6steren daha yeni kan\u0131tlarla de\u011fi\u015fti.<\/p>\n

Bir b\u00fct\u00fcn, b\u00fcy\u00fck yumurta sadece 1.6 gram (g) doymu\u015f ya\u011f, art\u0131 6 g protein ve sadece 78 kaloriye sahiptir. Sonu\u00e7: G\u00fcnde ka\u00e7 tane tam yumurta yedi\u011finizi s\u0131n\u0131rlarsan\u0131z (diyabetli insanlar al\u0131mlar\u0131n\u0131 haftada \u00fc\u00e7 toplamla s\u0131n\u0131rlamal\u0131 olsa da) diyetinize yumurta dahil ederek faydalar\u0131 kolesterol risklerinden daha a\u011f\u0131r basar.<\/p>\n

Aperatif olarak yumurtalar\u0131n tad\u0131n\u0131 \u00e7\u0131karman\u0131n en basit yollar\u0131ndan biri, onlar\u0131 ha\u015flanm\u0131\u015f olarak yemektir. Yan\u0131n\u0131zda g\u00f6t\u00fcrmesi kolay bir an\u0131nda sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131k i\u00e7in buzdolab\u0131n\u0131zda bir kase saklay\u0131n.<\/p>\n

F\u0131nd\u0131k Protein Var, Art\u0131 Size \u0130yi Ya\u011flar<\/h2>\n
\"nuts<\/figure>\n

iStockphoto.com<\/p>\n

\u0130ster badem, kaju, ceviz veya Antep f\u0131st\u0131\u011f\u0131 hayran\u0131ysan\u0131z, b\u00fct\u00fcn f\u0131nd\u0131k sa\u011fl\u0131kl\u0131 bir y\u00fcksek proteinli at\u0131\u015ft\u0131rmal\u0131k se\u00e7imidir. Ayr\u0131ca, f\u0131nd\u0131k lif bak\u0131m\u0131ndan y\u00fcksektir, bu da proteinle e\u015fle\u015ftirildi\u011finde sizi daha uzun s\u00fcre tok tutar (lif daha fazla \u00e7i\u011fneme s\u00fcresi gerektirdi\u011finden, tokluk hormonlar\u0131n\u0131 etkiler ve di\u011fer makro besinlerin yapt\u0131\u011f\u0131 gibi v\u00fccut taraf\u0131ndan par\u00e7alanmaz). F\u0131nd\u0131klar kalp sa\u011fl\u0131\u011f\u0131na sahip ya\u011flarla dolu olsa da, kalori yo\u011fun bir besin olduklar\u0131 i\u00e7in porsiyonlar\u0131 \u00f6l\u00e7mek hala \u00f6nemlidir. Bir onsa ba\u011fl\u0131 kalmay\u0131 unutmay\u0131n – yakla\u015f\u0131k bir avu\u00e7.<\/p>\n

F\u0131nd\u0131k reyonunda bocalad\u0131ysan\u0131z, porsiyon ba\u015f\u0131na 6 g protein ve 3,5 g lif (yakla\u015f\u0131k 23 f\u0131nd\u0131k) sunan badem ba\u015flamak i\u00e7in lezzetli bir yerdir.\u00a0Amerikan Kalp Derne\u011fi\u00a0Dergisi’nin<\/em>\u00a0Ocak 2015 say\u0131s\u0131nda yay\u0131nlanan<\/a>\u00a0bir \u00e7al\u0131\u015fma, y\u00fcksek karbonhidratl\u0131 bir at\u0131\u015ft\u0131rmal\u0131k yerine g\u00fcnl\u00fck badem yemenin zararl\u0131 LDL kolesterol\u00fc d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc ve LDL kolesterol\u00fc y\u00fcksek olanlarda kar\u0131n ya\u011flar\u0131n\u0131 azaltt\u0131\u011f\u0131n\u0131 buldu.<\/p>\n

Yunan Yo\u011furdu Kal\u0131n, Kremsi ve Protein Dolu<\/h2>\n
\"a<\/figure>\n

iStockphoto.com<\/p>\n

Sadece birka\u00e7 y\u0131l i\u00e7inde, Yunan yo\u011furdu s\u00fcper g\u0131da sahnesinde yeni gelenlerden s\u00fcpermarket z\u0131mbas\u0131na ge\u00e7ti. Peynir alt\u0131 suyunu \u00e7\u0131karmak i\u00e7in s\u00fcz\u00fclen Yunan yo\u011furdu, normal yo\u011furttan daha kal\u0131n ve kremsi, bu da onu tatmin edici bir at\u0131\u015ft\u0131rmal\u0131k se\u00e7ene\u011fi haline getirir – ve protein bak\u0131m\u0131ndan normal yo\u011furttan daha y\u00fcksektir.<\/p>\n

Taze meyve, tah\u0131l veya f\u0131nd\u0131k i\u00e7in temel olarak sade ya\u011fs\u0131z veya y\u00fczde 1 ya\u011fl\u0131 Yunan yo\u011furdlar\u0131n\u0131n tad\u0131n\u0131 \u00e7\u0131kar\u0131n. Veya h\u0131zl\u0131 bir kap-git at\u0131\u015ft\u0131rmal\u0131\u011f\u0131 i\u00e7in aromal\u0131 bir \u00e7e\u015fit tercih edin (\u015feker a\u00e7\u0131s\u0131ndan \u00e7ok y\u00fcksek bir \u00e7e\u015fit se\u00e7medi\u011finizden emin olmak i\u00e7in etiketi okudu\u011funuzdan emin olun). Yunan yo\u011furdu, 6 onsluk bir porsiyonda 15 ila 20 g (normal yo\u011furt porsiyon ba\u015f\u0131na yakla\u015f\u0131k 7 ila 9 g) bir protein z\u0131mbas\u0131 paketler.<\/p>\n

Muz Su\u015fi Squelches A\u00e7l\u0131k ve Tad\u0131 Harika<\/h2>\n
\"sliced<\/figure>\n

Fit Foodie Bulur<\/a><\/p>\n

En sevdi\u011finiz f\u0131nd\u0131k yay\u0131l\u0131m\u0131 ile fantezi al\u0131n ve\u00a0Fit Foodie Buluntular\u0131’ndan bu e\u011flenceli muzlu su\u015fi tarifini k\u0131rba\u00e7lay\u0131n.<\/a>\u00a0Bir muzun \u00fcst\u00fcne 2 yemek ka\u015f\u0131\u011f\u0131 f\u0131st\u0131k ezmesi s\u00fcr\u00fcn, ard\u0131ndan 14 mermiye dilimlemeden \u00f6nce bir \u00e7orba ka\u015f\u0131\u011f\u0131 chia tohumu ve biraz ezilmi\u015f Antep f\u0131st\u0131\u011f\u0131 serpin. A\u00e7l\u0131k vurdu\u011funda a\u011fz\u0131n\u0131za atabilece\u011finiz donmu\u015f bir at\u0131\u015ft\u0131rmal\u0131k i\u00e7in dondurucuda saklay\u0131n. Yedi “su\u015fi” \u0131s\u0131r\u0131\u011f\u0131, 200 kaloriden daha az bir s\u00fcre i\u00e7in 5 g protein sa\u011flar.<\/p>\n

S\u00fczme Peynir Protein \u00dczerinde A\u011f\u0131rd\u0131r, Ancak Kaloriye I\u015f\u0131kT\u0131r<\/h2>\n
\"a<\/figure>\n

Getty G\u00f6rselleri<\/p>\n

Az ya\u011fl\u0131 s\u00fczme peynir uzun zamand\u0131r sa\u011fl\u0131k bilincine sahip market listesinde bir temel olmu\u015ftur ve iyi bir nedenden dolay\u0131: Yar\u0131m bardak ba\u015f\u0131na 14 g protein ile m\u00fckemmel bir protein kayna\u011f\u0131d\u0131r ve porsiyon ba\u015f\u0131na 100 kaloriden daha azd\u0131r. Do\u011franm\u0131\u015f meyve, dald\u0131rma i\u00e7in sebzeler veya kendi ba\u015f\u0131na, sizi \u00f6\u011f\u00fcnler aras\u0131nda tutacak harika bir at\u0131\u015ft\u0131rmal\u0131k yapar.<\/p>\n

Siyah Fasulye Dald\u0131rma: Tuzlu Bir \u015eeye Olan \u00d6zleminizi Giderecek Protein Se\u00e7imi<\/h2>\n
\"a<\/figure>\n

Getty G\u00f6rselleri<\/p>\n

Fasulye, protein takviyesine ihtiyac\u0131n\u0131z oldu\u011funda kolay bir yoldur ve p\u00fcre haline getirildi\u011finde veya harmanland\u0131\u011f\u0131nda at\u0131\u015ft\u0131rmaya de\u011fer bir dald\u0131rma yaparlar. Siyah fasulye, 1\/2 fincan ba\u015f\u0131na neredeyse 8 g protein i\u00e7eren lezzetli bir se\u00e7enektir; veya 1\/2 fincan ba\u015f\u0131na 7 g ile cannellini fasulye tercih edin. Sadece s\u00fcz\u00fclm\u00fc\u015f ve durulanm\u0131\u015f fasulye, do\u011franm\u0131\u015f so\u011fan, k\u0131y\u0131lm\u0131\u015f sar\u0131msak, k\u0131y\u0131lm\u0131\u015f ki\u015fni\u015f, kire\u00e7 suyu ve en sevdi\u011finiz baharatlar\u0131 bir kar\u0131\u015ft\u0131r\u0131c\u0131da birle\u015ftirin. Munchies vurdu\u011funda, doldurma at\u0131\u015ft\u0131rmas\u0131 i\u00e7in sebzeli \u00e7ubuk kep\u00e7elerle 1\/2 fincan\u0131n tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/p>\n

Kereviz ve F\u0131nd\u0131k Ezmesi Sadece \u00c7ocuklar \u0130\u00e7in De\u011fil<\/h2>\n
\"celery<\/figure>\n

Lauri Patterson\/Getty G\u00f6rselleri<\/p>\n

Bu tuzlu sebze-f\u0131nd\u0131k kombinasyonu ayn\u0131 zamanda bir lif ve protein kazanc\u0131d\u0131r. F\u0131st\u0131k ezmesi denenmi\u015f ve ger\u00e7ek bir favori olsa da (bir k\u00fct\u00fc\u011fe klasik kar\u0131ncalar i\u00e7in kuru \u00fcz\u00fcm ekleyin), badem ve ay\u00e7i\u00e7e\u011fi tereya\u011f\u0131 da dahil olmak \u00fczere bir dizi di\u011fer f\u0131nd\u0131k ezmesi mevcuttur.<\/p>\n

F\u0131nd\u0131k tereya\u011f\u0131, yakla\u015f\u0131k 7 g protein sa\u011flayan iki yemek ka\u015f\u0131\u011f\u0131 ile y\u00fcksek proteinli yiyeceklerdir. Ve f\u0131nd\u0131k ya\u011f\u0131 ya\u011f i\u00e7ermesine ra\u011fmen, \u00f6l\u00e7\u00fcl\u00fc yendi\u011finde diyetinize sa\u011fl\u0131kl\u0131 bir ek olabilir (ya\u011flar sizin i\u00e7in iyi doymam\u0131\u015f tipler oldu\u011fu i\u00e7in). Kalorileri kontrol alt\u0131nda tutmaya yard\u0131mc\u0131 olmak i\u00e7in kereviz (veya havu\u00e7 veya di\u011fer sebzeler) \u00fczerindeki spreadlerin tad\u0131n\u0131 \u00e7\u0131kar\u0131n.<\/p>\n

Edamame: Dikkatli Yemek \u0130\u00e7in Yap\u0131lan Y\u00fcksek Proteinli At\u0131\u015ft\u0131rmal\u0131k<\/h2>\n
\"edamame,<\/figure>\n

iStockphoto.com<\/p>\n

Yar\u0131m bardak edamame veya taze soya fasulyesi, 8 g protein i\u00e7erir ve 100 kalorilik tatmin edici bir at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlar. Deniz tuzu serpi\u015ftirilmi\u015f baklada deneyin. Fasulyeleri giderken baklalardan k\u0131st\u0131r\u0131n, bu da yeme\u011finizi yava\u015flatmaya yard\u0131mc\u0131 olur, beyninize dolu oldu\u011funuzu kaydetmesi i\u00e7in zaman verir – sonu\u00e7ta daha az yersiniz.<\/p>\n

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

\u0130ster kilo vermek, ister ya\u011f yakmak veya kas yapmak isteyin, protein diyetinizin temel yap\u0131 ta\u015f\u0131d\u0131r. Bu lezzetli se\u00e7eneklerle g\u00fc\u00e7l\u00fc proteini 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