{"id":6352,"date":"2024-01-24T16:49:13","date_gmt":"2024-01-24T16:49:13","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6352"},"modified":"2024-01-24T16:49:19","modified_gmt":"2024-01-24T16:49:19","slug":"15-best-food-sources-of-lean-protein","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/15-best-food-sources-of-lean-protein\/","title":{"rendered":"YA\u011eSIZ PROTEININ EN \u0130YI 15 BESIN KAYNA\u011eI"},"content":{"rendered":"<\/p>\n

Protein t\u00fcketmenin herhangi bir diyette gerekli oldu\u011funu zaten biliyorsunuz. Yine de sa\u011fl\u0131kl\u0131 bir kilo ve kalbi korumak i\u00e7in yal\u0131n kaynaklar\u0131 se\u00e7in.<\/p>\n

\"\"<\/figure>\n

Tempeh gibi bitki proteini ya\u011fs\u0131z olarak kabul edilir.<\/strong><\/p>\n

Dengeli bir diyet iyi sa\u011fl\u0131k i\u00e7in hayati \u00f6neme sahiptir ve \u00fc\u00e7 ana makro besin maddesini i\u00e7erir: ya\u011f, karbonhidratlar ve protein. Ya\u011f ve karbonhidrat k\u00f6t\u00fc bir rap alma ge\u00e7mi\u015fine sahip olsa da (merhaba, az ya\u011fl\u0131 yeme ve fad-diyet sahnesinin \u015fu anki y\u0131ld\u0131z\u0131, ketojenik diyet!), protein uzun zamand\u0131r s\u00f6zde bir sa\u011fl\u0131k halesi vard\u0131r.<\/p>\n

Ama proteini bu kadar sevilen ve \u00f6zellikle ya\u011fs\u0131z proteini bu kadar tuzlu yapan nedir? Cevap basit olmaktan \u00e7ok uzak.<\/p>\n

“Yeterli protein al\u0131m\u0131 genel sa\u011fl\u0131k i\u00e7in hayati \u00f6neme sahiptir. Kemikler, kaslar, deri ve kan\u0131n hepsi proteinden olu\u015fan v\u00fccudun yap\u0131 ta\u015f\u0131d\u0131r,” diyor Melissa\u00a0Nieves, RD<\/a>, Bayam\u00f3n, Porto Riko’daki sanal bir ki\u015fisel antren\u00f6r \u015firketi olan Kemtai’de \u00e7al\u0131\u015f\u0131yor. Bu i\u015flevlere ek olarak, protein v\u00fccuttaki h\u00fccrelerin onar\u0131m\u0131na ve yenilenmesine yard\u0131mc\u0131 olur,\u00a0MedlinePlus<\/a>.<\/p>\n

Kilo kayb\u0131 i\u00e7in, protein de yararl\u0131 olabilir, \u00e7\u00fcnk\u00fc beynin sizi daha uzun s\u00fcre tok tutabilen ve v\u00fccudunuza enerji sa\u011flayabilen leptin hormonunu tan\u0131mas\u0131na yard\u0131mc\u0131 olur, Greensboro, Kuzey Carolina’da bulunan kay\u0131tl\u0131 bir diyetisyen olan\u00a0Rima Kleiner,<\/a>\u00a0bir deniz \u00fcr\u00fcnleri tarifi blogu olan\u00a0Dish on Fish’in<\/a>yazar\u0131d\u0131r.\u00a0Ara\u015ft\u0131rmalar,<\/a>\u00a0protein t\u00fcketmenin leptin’i art\u0131rd\u0131\u011f\u0131n\u0131 ve bunun da dolgunluk hissini te\u015fvik etti\u011fini g\u00f6stermektedir.<\/p>\n

Bununla birlikte, sorun,\u00a0Harvard T.H. Chan Halk Sa\u011fl\u0131\u011f\u0131 Okulu’nun<\/a>\u00a0belirtti\u011fi gibi, protein bak\u0131m\u0131ndan y\u00fcksek baz\u0131 yiyeceklerin – biftek ve domuz eti gibi yayg\u0131n hayvansal kaynaklar\u0131n – doymu\u015f ya\u011f bak\u0131m\u0131ndan y\u00fcksek olmas\u0131d\u0131r. A\u015f\u0131r\u0131, doymu\u015f ya\u011f kalp hastal\u0131\u011f\u0131 i\u00e7in riskinizi art\u0131rabilir,\u00a0Amerikan Kalp Derne\u011fi (AHA)<\/a>. Nieves, “\u0130\u015fte bu noktada ya\u011fs\u0131z proteinler devreye giriyor” diyor.<\/p>\n

Asl\u0131nda, daha y\u00fcksek bir ya\u011fs\u0131z protein al\u0131m\u0131 muhtemelen kardiyovask\u00fcler hastal\u0131k riskini azaltabilir, oysa daha y\u00fcksek bir k\u0131rm\u0131z\u0131 et al\u0131m\u0131,\u00a0ara\u015ft\u0131rmaya<\/a>g\u00f6re y\u00fcksek bir riskle ili\u015fkilidir.<\/p>\n

Ne Kadar Proteine \u0130htiyac\u0131n\u0131z Var? Duruma G\u00f6re De\u011fi\u015fir<\/strong><\/h2>\n

Protein hayati bir makro besin olmas\u0131na ra\u011fmen,\u00a0AHA<\/a>\u00a0\u00e7o\u011fu Amerikal\u0131n\u0131n ihtiya\u00e7 duyduklar\u0131ndan \u00e7ok daha fazla protein yedi\u011fi konusunda uyar\u0131yor. Hastal\u0131k Kontrol ve \u00d6nleme Merkezleri, kalorilerinizin y\u00fczde 10 ila 35’inin proteinden gelmesini \u00f6nerir – bu, yeti\u015fkin kad\u0131nlar i\u00e7in yakla\u015f\u0131k 46 gram (g) protein ve yeti\u015fkin erkekler i\u00e7in AHA ba\u015f\u0131na 56 g’d\u0131r.<\/p>\n

ABD Tar\u0131m Bakanl\u0131\u011f\u0131’na (USDA)<\/a>g\u00f6re, ya\u011fs\u0131z protein kaynaklar\u0131 10 g’dan az toplam ya\u011fa ve 100 g veya 3,5 ons (oz) ba\u015f\u0131na 4,5 g veya daha az doymu\u015f ya\u011fa sahiptir.<\/p>\n

Daha yal\u0131n protein kaynaklar\u0131na ge\u00e7meye haz\u0131r m\u0131s\u0131n\u0131z? Makro besin bak\u0131m\u0131ndan y\u00fcksek olan bu 15 yiyece\u011fi deneyin.\u00a01<\/strong><\/p>\n

T\u00fcrkiye<\/h2>\n
\"baked<\/figure>\n

Suzanne Clements\/Stocksy<\/p>\n

USDA<\/a>ba\u015f\u0131na, 4 oz ham \u00f6\u011f\u00fct\u00fclm\u00fc\u015f hindi yakla\u015f\u0131k 167 kalori, 22.2 g protein, 2.3 g doymu\u015f ya\u011f ve 8.6 g ya\u011f i\u00e7erir. \u00d6te yandan, d\u00f6rt ons k\u0131yma, yakla\u015f\u0131k 30 g ya\u011f ve 12 g doymu\u015f ya\u011fa sahiptir, ayr\u0131ca\u00a0USDA<\/a>.<\/p>\n

Hindi tavuk veya s\u0131\u011f\u0131r eti yerine – biber, taco ve hatta k\u00f6fte i\u00e7in harika. Ama hindi m\u00fckemmel de\u011fil.<\/p>\n

Merkezi \u0130ngiltere’nin Banbury kentinde bulunan Fitness Savvy adl\u0131 internet sitesine dan\u0131\u015fmanl\u0131k yapan ve yazan beslenme uzman\u0131 Mark Windle, RD’den Mark Windle, “K\u0131rm\u0131z\u0131 etin aksine hindi demir bak\u0131m\u0131ndan zengin de\u011fil, ancak \u00e7ok ya\u011fs\u0131z ve B vitaminleri, selenyum, \u00e7inko ve fosfor i\u00e7eriyor” diyor. USDA’ya g\u00f6re, 4 oz ayr\u0131ca g\u00fcnl\u00fck de\u011ferin (DV) yakla\u015f\u0131k y\u00fczde 14’\u00fc olan 0.176 mikrogram (mcg) B2 vitamini i\u00e7erir; 24,7 miligram (mg) selenyum (DV’nin y\u00fczde 45’i); ve 2.6 mg \u00e7inko (DV’nin y\u00fczde 23’\u00fc).<\/p>\n

Ulusal Sa\u011fl\u0131k Enstit\u00fcleri (NIH)<\/a>taraf\u0131ndan yap\u0131lan a\u00e7\u0131klamaya g\u00f6re, B vitaminleri k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin olu\u015fumuna ve sa\u011fl\u0131kl\u0131 beyin fonksiyonlar\u0131na katk\u0131da bulunurken kan dola\u015f\u0131m\u0131n\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 olurken, \u00e7inko ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olabilir.<\/p>\n

Tavuk<\/h2>\n
\"creamy<\/figure>\n

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

Ancak tavu\u011fu seviyorsan\u0131z, protein kaynaklar\u0131na g\u00f6re yemek konusunda kendinizi iyi hissedebilirsiniz. Sadece ya\u011f oran\u0131 d\u00fc\u015f\u00fck harika bir protein kayna\u011f\u0131 i\u00e7in derisiz g\u00f6\u011f\u00fcsleri tercih edin, Nieves notlar\u0131.<\/p>\n

USDA’ya<\/a>g\u00f6re, k\u00fc\u00e7\u00fck bir derisiz tavuk g\u00f6\u011fs\u00fc 185 kalori, 31.1 g protein, 1.06 g doymu\u015f ya\u011f ve 5.72 g toplam ya\u011f i\u00e7erir.<\/p>\n

Ya\u011fs\u0131z K\u0131yma<\/h2>\n
\"ground<\/figure>\n

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

Ya\u011f al\u0131m\u0131n\u0131z\u0131 izlerken, men\u00fcden s\u0131\u011f\u0131r eti \u00e7izmeye meyilli olabilirsiniz. Tamamen yapmak zorunda de\u011filsiniz – sadece se\u00e7ti\u011finiz kesimlerle daha stratejik olun.<\/p>\n

USDA’ya g\u00f6re,<\/a>4 oz ya\u011fs\u0131z s\u0131\u011f\u0131r eti yakla\u015f\u0131k 170 kaloriye, 23 g proteine, 3.49 g doymu\u015f ya\u011fa ve 8 g toplam ya\u011fa sahiptir. Ayr\u0131ca 2.4 mcg B12 vitamini (DV’nin y\u00fczde 100’\u00fc) ve 2.7 mg demir (DV’nin y\u00fczde 15’i) vard\u0131r.<\/p>\n

Nieves, “K\u0131rm\u0131z\u0131 etin y\u0131llard\u0131r ald\u0131\u011f\u0131 k\u00f6t\u00fc \u00fcne ra\u011fmen, en az y\u00fczde 90 ya\u011fs\u0131z olan yuvarlak biftek veya \u00fcst s\u00f6rloin ve k\u0131yma da dengeli bir diyetin par\u00e7as\u0131 olabilir” diyor. “K\u0131rm\u0131z\u0131 et, v\u00fccudun yeni k\u0131rm\u0131z\u0131 kan h\u00fccreleri \u00fcretmesi i\u00e7in ihtiya\u00e7 duydu\u011fu B12 vitamini ve demirin harika bir kayna\u011f\u0131d\u0131r”, diyor. B12 vitamini,\u00a0NIH’ye<\/a>g\u00f6re s\u0131\u011f\u0131r eti de dahil olmak \u00fczere hayvansal \u00fcr\u00fcnlerde do\u011fal olarak bulunur.<\/p>\n

Fasulye ve Baklagiller<\/h2>\n
\"chickpea<\/figure>\n

Natasa Mandik\/Stocksy<\/p>\n

Nieves, fasulye ve baklagillerin do\u011fal olarak kolesterol i\u00e7ermeyen ve ayn\u0131 zamanda lif, folat ve fitat bak\u0131m\u0131ndan y\u00fcksek olan, kalp hastal\u0131\u011f\u0131, y\u00fcksek tansiyon ve baz\u0131 kanser t\u00fcrlerini azaltmaya yard\u0131mc\u0131 olabilecek bitki bazl\u0131 bir antioksidan olan ya\u011fs\u0131z bitki bazl\u0131 bir protein oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n

USDA<\/a>ba\u015f\u0131na, 1\/2 bardak nohut yakla\u015f\u0131k 160 kalori, 10 g protein, doymu\u015f ya\u011f yok, 2 g toplam ya\u011f ve 5 g lif (DV’nin y\u00fczde 17’si) i\u00e7erir. Mercimek tercih ederseniz,\u00a01\/4 fincan yakla\u015f\u0131k 140 kalori<\/a>, 11 g protein, doymu\u015f ya\u011f yok, 0.9 g toplam ya\u011f ve 10 g lif (DV’nin y\u00fczde 35’i).<\/p>\n

Ekim 2015’te yay\u0131nlanan bir\u00a0makaleye<\/a>g\u00f6re Klinik Diyabet Baklagil yemenin sa\u011fl\u0131k yararlar\u0131n\u0131 destekleyen sa\u011flam bilimsel kan\u0131tlar var, ancak ABD’li yeti\u015fkinlerin sadece y\u00fczde 8’i herhangi bir g\u00fcnde baklagil yiyor. Baklagillerin tip 2 diyabet riskini azaltt\u0131\u011f\u0131, y\u00fcksek tansiyonun d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc ve muhtemelen diyet lifi nedeniyle kilo kontrol\u00fcne yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir.<\/p>\n

Az Ya\u011fl\u0131 S\u00fct<\/h2>\n
\"glass<\/figure>\n

Juri Pozzi\/Stocksy<\/p>\n

Bir bardak az ya\u011fl\u0131 s\u00fct,\u00a0USDA ba\u015f\u0131na<\/a>yakla\u015f\u0131k 120 kalori, 10 g protein, 1,51 g doymu\u015f ya\u011f ve yakla\u015f\u0131k 2,5 g toplam ya\u011f i\u00e7erir.<\/p>\n

S\u00fct \u00fcr\u00fcnlerini tolere edebilirseniz, az ya\u011fl\u0131 s\u00fct ba\u015fka bir ya\u011fs\u0131z protein kayna\u011f\u0131d\u0131r. Ayr\u0131ca sa\u011fl\u0131kl\u0131 kemikler ve di\u015fler i\u00e7in kalsiyum i\u00e7erir, ancak ya\u011fs\u0131z bir kaynak i\u00e7in hala besin bak\u0131m\u0131ndan zengin olan az ya\u011fl\u0131 versiyonlar\u0131 g\u00f6z \u00f6n\u00fcnde bulundurmal\u0131s\u0131n\u0131z, diyor Windle. USDA ba\u015f\u0131na, 1 bardak az ya\u011fl\u0131 s\u00fct de 250 mg kalsiyuma sahiptir (DV’nin y\u00fczde 19’u).\u00a06<\/strong><\/p>\n

Sade Yo\u011furt<\/h2>\n
\"low<\/figure>\n

Lindsay Upson\/Stocksy<\/p>\n

\u0130yi bir ya\u011fs\u0131z protein kayna\u011f\u0131 olan bir di\u011fer s\u00fct \u00fcr\u00fcn\u00fc sade yo\u011furttur.\u00a0USDA ba\u015f\u0131na,<\/a>1\/2 fincan yakla\u015f\u0131k 35 kalori, 3 g protein, 1 g doymu\u015f ya\u011f ve 1,5 g toplam ya\u011f i\u00e7erir.<\/p>\n

Ancak yo\u011furt sadece lezzetli de\u011fil, yo\u011furttaki canl\u0131 k\u00fclt\u00fcrler normalde ba\u011f\u0131rsakta bulunan sa\u011fl\u0131kl\u0131 ba\u011f\u0131rsak bakterilerini stabilize etmenize yard\u0131mc\u0131 oluyor, diyor Windle. Bu, irritabl ba\u011f\u0131rsak sendromu, maya enfeksiyonlar\u0131, egzama ve kab\u0131zl\u0131k semptomlar\u0131n\u0131 hafifletmeye yard\u0131mc\u0131 olabilecek ba\u011f\u0131rsak fonksiyonunu iyile\u015ftirebilir,\u00a0Cleveland Clinic<\/a>.<\/p>\n

Somon<\/h2>\n
\"salmon<\/figure>\n

Davide Illini\/Stocksy<\/p>\n

Kleiner, ya\u011fs\u0131z hayvansal protein s\u00f6z konusu oldu\u011funda, deniz \u00fcr\u00fcnlerinin kalp sa\u011fl\u0131\u011f\u0131na sahip omega-3 ya\u011f asitleri gibi hayati besinlerle dolu oldu\u011fu ve di\u011fer t\u00fcm hayvansal proteinlerden daha az doymu\u015f ya\u011f ve kolesterole sahip oldu\u011fu i\u00e7in ba\u015fka bir ak\u0131ll\u0131 se\u00e7im oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n

\u00d6nceki bir meta-analize g\u00f6re<\/a>haftada en az bir kez bal\u0131k yemek, bal\u0131k yemeyenlerle kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda kardiyovask\u00fcler hastal\u0131k \u00f6l\u00fcm riskinin y\u00fczde 15 daha d\u00fc\u015f\u00fck olmas\u0131yla ba\u011flant\u0131l\u0131d\u0131r. Ayr\u0131ca, bal\u0131k yemek daha d\u00fc\u015f\u00fck diyabet riski ile ili\u015fkilendirilmi\u015ftir.<\/p>\n

SOMON, USDA’ya g\u00f6re<\/a>1 oz 36 kalori, 5.8 g protein, 0.23 g doymu\u015f ya\u011f ve 1.2 g toplam ya\u011fa sahip oldu\u011fu i\u00e7in deniz \u00fcr\u00fcnleri reyonunda \u00f6zellikle iyi bir se\u00e7imdir. Kleiner, “Somon gibi az ya\u011fl\u0131, y\u00fcksek proteinli yiyecekler size bir egzersizle g\u00fc\u00e7 vermeniz i\u00e7in ihtiyac\u0131n\u0131z olan g\u00fcc\u00fc verir” diye devam ediyor.\u00a08<\/strong><\/p>\n

Ton bal\u0131\u011f\u0131<\/h2>\n
\"tuna<\/figure>\n

Marti Sans\/Stocksy<\/p>\n

Ama tek ya\u011fs\u0131z proteinli deniz \u00fcr\u00fcnleri somon de\u011fil. Nieves, kalbinizi korumak ve iltihapla sava\u015fmak i\u00e7in kalp sa\u011fl\u0131\u011f\u0131na sahip omega-3 ya\u011f asitleriyle dolu oldu\u011fu i\u00e7in ton bal\u0131\u011f\u0131n\u0131n da bu kategoriye girdi\u011fini s\u00f6yl\u00fcyor.\u00a0Cleveland Clinic,<\/a>\u00fc\u00e7 ons ton bal\u0131\u011f\u0131n\u0131n yakla\u015f\u0131k 1,2 g omega-3 ya\u011f asidine sahip oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n

Kleiner, ton bal\u0131\u011f\u0131n\u0131n bal\u0131klar aras\u0131nda en y\u00fcksek protein kaynaklar\u0131 aras\u0131nda oldu\u011funu s\u00f6yl\u00fcyor.\u00a0USDA<\/a>ba\u015f\u0131na, sudaki 100 g konserve hafif ton bal\u0131\u011f\u0131, kat\u0131 maddeler bo\u015falt\u0131lm\u0131\u015f, 96.3 kalori, 20.3 g protein, 0.24 g doymu\u015f ya\u011f ve 0.64 g toplam ya\u011f i\u00e7erir.<\/p>\n

Ton bal\u0131\u011f\u0131 c\u0131vada y\u00fcksek olma e\u011filimindedir ve\u00a0G\u0131da ve \u0130la\u00e7 \u0130daresi<\/a>taraf\u0131ndan sa\u011flanan verilere g\u00f6re baz\u0131 bal\u0131k t\u00fcrlerinden daha fazla c\u0131va i\u00e7erir. Fazla miktarda, c\u0131va c\u0131va zehirlenmesine yol a\u00e7abilir.<\/p>\n

\u00c7evre Savunma Fonu,<\/a>\u00a0yeti\u015fkinseniz ton bal\u0131\u011f\u0131 t\u00fcketimini ayda \u00fc\u00e7 kez ile s\u0131n\u0131rland\u0131rman\u0131z\u0131 \u00f6nerir. Kad\u0131nlar i\u00e7in, konserve ton bal\u0131\u011f\u0131n\u0131n her bir k\u0131sm\u0131 6 oz olmal\u0131d\u0131r; erkekler i\u00e7in, 8 oz.<\/p>\n

Tofu<\/h2>\n
\"scrambled<\/figure>\n

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

Tofu bir soya fasulyesi \u00fcr\u00fcn\u00fcd\u00fcr ve bir\u00e7ok vegan ve vejetaryen diyette temel bir unsurdur. Nieves, ayn\u0131 zamanda t\u00fcm esansiyel amino asitlerin yeterli miktarda olmas\u0131n\u0131 sa\u011flayan iyi bir bitki bazl\u0131 protein kayna\u011f\u0131d\u0131r. “Hayvansal \u00fcr\u00fcnler yemekten ka\u00e7\u0131nanlar i\u00e7in harika bir se\u00e7enek ve do\u011fal olarak kolesterols\u00fcz”, diyor. Her 3 oz tofu 79 kalori, 8 g protein, 0.5 g doymu\u015f ya\u011f ve 4.5 g toplam ya\u011fa sahiptir,\u00a0USDA .<\/a><\/p>\n

Temmuz 2019’da yay\u0131nlanan bir makaleye g\u00f6re\u00a0Besinler<\/em><\/a>, tofudan yap\u0131lan soya, kalp hastal\u0131\u011f\u0131, fel\u00e7, diyabet ve kansere kar\u015f\u0131 bir miktar koruma sunabilecek antioksidanlar olan izoflavonlar i\u00e7erir.<\/p>\n

USDA ba\u015f\u0131na, 3 oz tofu ayr\u0131ca 150 mg kalsiyum (DV’nin y\u00fczde 11,5’i) ve 1,44 mg demir (DV’nin y\u00fczde 8’i) i\u00e7erir.<\/p>\n

Ek\u015fimikli<\/h2>\n
\"cottage<\/figure>\n

iStock<\/p>\n

S\u00fczme peynir genellikle lazanyada kullan\u0131l\u0131r ve krakerlere yay\u0131l\u0131r. Ayn\u0131 zamanda iyi bir kalsiyum kayna\u011f\u0131 oldu\u011funu biliyor muydun?\u00a0USDA’ya g\u00f6re,<\/a>1\/2 bardak s\u00fczme peynir yakla\u015f\u0131k 110 kalori, 9 g protein, yakla\u015f\u0131k 3 g doymu\u015f ya\u011f, 5 g toplam ya\u011f ve 150 mg kalsiyuma sahiptir (DV’nin y\u00fczde 11,5’i).<\/p>\n

Domuz Loin<\/h2>\n
\"pork<\/figure>\n

Kirsty Begg\/Stocksy<\/p>\n

Belki bu gece kendini tavuk, hindi ya da s\u0131\u011f\u0131r eti gibi hissetmiyorsun. Endi\u015felenmeyin, domuz eti ba\u015fka bir ya\u011fs\u0131z protein se\u00e7imi olabilir – sadece do\u011fru kesimi se\u00e7ti\u011finizden emin olun.<\/p>\n

Aile i\u00e7in 4 oz domuz filetosu,\u00a0USDA ba\u015f\u0131na<\/a>yakla\u015f\u0131k 188 kalori, 24.1 g protein, 3.12 g doymu\u015f ya\u011f ve 9.4 g toplam ya\u011f i\u00e7erir. Ayr\u0131ca 405 mg potasyum (DV’nin y\u00fczde 8,6’s\u0131), 1,9 mg \u00e7inko (DV’nin y\u00fczde 17’si) ve 27 mg magnezyum (DV’nin y\u00fczde 6,4’\u00fc) i\u00e7erir.<\/p>\n

Nieves, “Bel ve pirzola gibi ya\u011fs\u0131z domuz eti kesimleri – domuz bonfile, domuz filetosu, domuz pirzolas\u0131 veya s\u00f6rloin rostosu – ya\u011f oran\u0131 d\u00fc\u015f\u00fckt\u00fcr, bu da onlar\u0131 harika bir ya\u011fs\u0131z protein se\u00e7imi haline getirir”, diyor.\u00a012<\/strong><\/p>\n

Yumurta<\/h2>\n
\"fried<\/figure>\n

Jill Chen\/Stocksy<\/p>\n

USDA’ya g\u00f6re,\u00a0b\u00fcy\u00fck bir b\u00fct\u00fcn yumurta<\/a>\u00a074.4 kaloriye, 6.24 g proteine, 1.61 g doymu\u015f ya\u011fa ve 5.01 g toplam ya\u011fa sahiptir.\u00a0Bir b\u00fcy\u00fck yumurta ak\u0131<\/a>, \u00f6te yandan, yakla\u015f\u0131k 17 kalori, 3.6 g protein, doymu\u015f ya\u011f yok ve 0.05 g toplam ya\u011f vard\u0131r.<\/p>\n

Yumurtalar\u0131n kolesterol\u00fc do\u011fal olarak y\u00fcksektir, bu nedenle bu kahvalt\u0131 z\u0131mbas\u0131n\u0131n kalp hastal\u0131\u011f\u0131 riskini art\u0131rd\u0131\u011f\u0131 konusunda endi\u015feler vard\u0131r. Bununla birlikte, yumurta ve kalp hastal\u0131\u011f\u0131 aras\u0131ndaki ba\u011flant\u0131y\u0131 de\u011ferlendiren \u00e7al\u0131\u015fmalardan elde edilen sonu\u00e7lar tutars\u0131z olmu\u015ftur, diyor\u00a0Mayo Clinic<\/a>. Baz\u0131 \u00e7al\u0131\u015fmalar bir ba\u011flant\u0131 bulurken di\u011ferleri bulamad\u0131, bu y\u00fczden daha fazla ara\u015ft\u0131rmaya ihtiya\u00e7 var.<\/p>\n

Ancak yumurtalar hak edilmeyen olumsuz bir \u00fcne sahip olsa da, bir protein kayna\u011f\u0131 olmas\u0131n\u0131n yan\u0131 s\u0131ra, makula dejenerasyonunu \u00f6nlemeye yard\u0131mc\u0131 olabilecek karotenoid antioksidanlar (lutein ve zeaksantiin) i\u00e7erirler, diye a\u00e7\u0131kl\u0131yor Nieves.\u00a0\u015eubat 2020’de\u00a0Clinical Nutrition’da<\/em>\u00a0yay\u0131nlanan<\/a>\u00a0bir \u00e7al\u0131\u015fma, haftada iki ila d\u00f6rt yumurta t\u00fcketmenin ya\u015fa ba\u011fl\u0131\u00a0makula dejenerasyonu<\/a>riskini azaltabilece\u011fini g\u00f6steren kan\u0131tlar buldu.<\/p>\n

Amerikan Optometrik Birli\u011fi’ne<\/a>g\u00f6re , bu karotenoidler g\u00f6zleri y\u00fcksek enerjili \u0131\u015f\u0131k dalgalar\u0131ndan korur ve g\u00f6zlerdeki sa\u011fl\u0131kl\u0131 h\u00fccreleri te\u015fvik eder.<\/p>\n

Karaci\u011fer<\/h2>\n
\"liver<\/figure>\n

Karaci\u011fer ak\u015fam yeme\u011fi i\u00e7in ilk tercihiniz olmayabilir, ancak ba\u015fka bir ya\u011fs\u0131z protein kayna\u011f\u0131 ar\u0131yorsan\u0131z dikkate de\u011fer. Bonus olarak, vitamin ve besinlerle doludur.<\/p>\n

USDA ba\u015f\u0131na,<\/a>4 oz \u00e7i\u011f tavuk karaci\u011feri 134 kalori, 19.1 g protein, 1.8 g doymu\u015f ya\u011f ve 5.4 g toplam ya\u011f i\u00e7erir. Ayr\u0131ca 10 mg demir (DV’nin y\u00fczde 55’i), 3.720 mcg A vitamini (DV’nin y\u00fczde 413’\u00fc) ve 3 mg \u00e7inko (DV’nin y\u00fczde 27’si) i\u00e7erir. A vitamini g\u00f6rme i\u00e7in iyidir,\u00a0NIH<\/a>.<\/p>\n

Edamame<\/h2>\n
\"edamame<\/figure>\n

iStock<\/p>\n

Bir ba\u015fka iyi ya\u011fs\u0131z protein kayna\u011f\u0131, klasik bir Japon at\u0131\u015ft\u0131rmal\u0131\u011f\u0131 olan gen\u00e7 soya fasulyesi olan edamame’dir. 1\/3 bardak fasulyede,\u00a0USDA ba\u015f\u0131na<\/a>doymu\u015f ya\u011f ve sadece 3 g toplam ya\u011f olmadan yakla\u015f\u0131k 100 kaloride 8 g protein elde edersiniz.<\/p>\n

“Olgunla\u015fmam\u0131\u015f, gen\u00e7 soya fasulyesi, insan \u00f6strojen hormonuna benzeyen izofavonelerde y\u00fcksektir. Bu y\u00fczden edamame, y\u00fcksek \u00f6strojen seviyelerinin meme kanseri de dahil olmak \u00fczere baz\u0131 kanser riskini art\u0131rd\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fcld\u00fcnden, tart\u0131\u015fmal\u0131 bir besindir,” diye uyar\u0131yor Windle.<\/p>\n

Bir\u00a0\u00e7al\u0131\u015fmada,<\/a>yak\u0131n zamanda meme kanseri te\u015fhisi konan 140 kad\u0131n, iki ila \u00fc\u00e7 hafta boyunca soya proteinine benzeyen bir plasebo veya soya proteini yemek i\u00e7in g\u00f6revlendirildi.<\/p>\n

\u00c7al\u0131\u015fmadan sonra, kad\u0131nlar kanseri \u00e7\u0131karmak i\u00e7in ameliyat oldular. Ara\u015ft\u0131rmac\u0131lar meme dokular\u0131n\u0131 yeniden incelediklerinde, soya protein grubundaki kad\u0131nlar\u0131n kanserin yeniden b\u00fcy\u00fcmesine neden olabilecek genetik de\u011fi\u015fiklikler vard\u0131, bu da soyan\u0131n baz\u0131 kad\u0131nlarda meme kanserini uyarabilece\u011fini d\u00fc\u015f\u00fcnd\u00fcrmektedir.<\/p>\n

Yine de bu konuda ara\u015ft\u0131rmalar b\u00f6l\u00fcnm\u00fc\u015ft\u00fcr ve Windle, edamame’nin meme kanserine kar\u015f\u0131 hafif bir koruyucu etkiye sahip olabilece\u011finin de \u00f6ne s\u00fcr\u00fcld\u00fc\u011f\u00fcn\u00fc belirtiyor. (Amerikan\u00a0Kanser Derne\u011fi<\/a>\u00a0ikinci potansiyel fayday\u0131 not eder.) \u00d6yle ya da b\u00f6yle demek i\u00e7in daha fazla ara\u015ft\u0131rmaya ihtiya\u00e7 var.\u00a015<\/strong><\/p>\n

Quinoa<\/h2>\n
\"quinoa<\/figure>\n

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

Zay\u0131f bir pirin\u00e7 ikame mi ar\u0131yorsun? \u00d6yleyse,\u00a0USDA’ya g\u00f6re<\/a>1\/4 bardak pi\u015firilmemi\u015f kinoa 170 kalori, 6 g protein, doymu\u015f ya\u011f ve 2,5 g toplam ya\u011f i\u00e7erir. Ve tam tah\u0131l olarak, ayn\u0131 zamanda ayn\u0131 1\/4 fincanda (DV’nin y\u00fczde 10,7’si) 3 g i\u00e7eren iyi bir lif kayna\u011f\u0131d\u0131r.<\/p>\n

Eyl\u00fcl 2018’de\u00a0The<\/em>Journal of Nutrition<\/em>\u00a0dergisinde yay\u0131nlanan ara\u015ft\u0131rma,<\/a>\u00a016 g tam tah\u0131l\u0131n tip 2 diyabet riskine kar\u015f\u0131 bir miktar koruma sunabilece\u011fini ve riski s\u0131ras\u0131yla erkekler ve kad\u0131nlar i\u00e7in y\u00fczde 11 ve y\u00fczde 7 oran\u0131nda azaltabilece\u011fini ortaya koydu. Diyet lifi bu s\u00f6zde s\u00fcper g\u0131dan\u0131n g\u00fc\u00e7lerinin anahtar\u0131 olabilir: Mayo\u00a0Clinic’e<\/a>g\u00f6re daha sa\u011fl\u0131kl\u0131 bir kiloya ba\u011fl\u0131d\u0131r ve diyabeti \u00f6nlemeye yard\u0131mc\u0131 olabilir.<\/p>\n

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

Protein t\u00fcketmenin herhangi bir diyette gerekli oldu\u011funu zaten biliyorsunuz. Yine de sa\u011fl\u0131kl\u0131 bir kilo ve kalbi korumak i\u00e7in yal\u0131n kaynaklar\u0131 […]<\/p>\n","protected":false},"author":2,"featured_media":6353,"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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