{"id":6966,"date":"2023-12-30T12:41:16","date_gmt":"2023-12-30T12:41:16","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6966"},"modified":"2023-12-30T12:41:22","modified_gmt":"2023-12-30T12:41:22","slug":"heres-how-you-can-add-these-5-vitamin-b12-foods-to-your-diet-this-winter","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/heres-how-you-can-add-these-5-vitamin-b12-foods-to-your-diet-this-winter\/","title":{"rendered":"\u0130\u015fte Bu K\u0131\u015f Bu 5 Vitamin B12 G\u0131day\u0131 Diyetinize Nas\u0131l Ekleyebilirsiniz?"},"content":{"rendered":"<h5 class=\"wp-block-heading\">B12 vitamini insan v\u00fccudunun \u00e7al\u0131\u015fmas\u0131 i\u00e7in gereklidir. G\u00fcnl\u00fck diyetinize \u015fu \u015fekilde dahil edebilirsiniz.<\/h5> <p><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-10\/1idl7s2_vitamin-b12_625x300_27_October_20.jpg\" alt=\"Here's How You Can Add These 5 Vitamin B12 Foods To Your Diet This Winter\" class=\"\"\/><\/p> <p><sub>Vitamin B12 cannot be produced in and by plants or animals independently.<\/sub>Vurgular<\/p> <ul class=\"wp-block-list\"><li>Vitamin B12 is crucial to the formation of red blood cells<\/li><li>Our body cannot produce vitamin B12 on its own<\/li><li>Here are 5 foods rich in vitamin B12 and how you can include it in diet<\/li><\/ul> <p>Havada ince bir u\u00e7la, k\u0131\u015f mevsiminin neredeyse burada oldu\u011funu \u015fimdiden hissedebiliyorum. Ancak ve \u00e7\u00f6km\u00fc\u015f s\u0131cak \u00e7ikolata, halwas ve chai&#8217;yi d\u00fc\u015f\u00fcnmeye ba\u015flamadan \u00f6nce, so\u011fuk ve \u00fcrpertici hava nedeniyle enfeksiyonlardan uzakla\u015fmak i\u00e7in v\u00fccudumuzu g\u00fc\u00e7lendirmenin zaman\u0131d\u0131r. Sa\u011fl\u0131kl\u0131, fit bir v\u00fccut g\u00fcnl\u00fck olarak etkili bir \u015fekilde \u00e7al\u0131\u015fmam\u0131z\u0131 sa\u011flar ve bunun i\u00e7in kendimizi temel vitamin ve minerallerle doldurmam\u0131z gerekir. Herhangi bir vitamin veya mineral eksikli\u011fi bir dizi sa\u011fl\u0131k hastal\u0131\u011f\u0131na yol a\u00e7abilir.<br\/><\/p> <p>Vitamin B12&nbsp;is one of the most essential vitamins needed by our body. Alternatively known as cobalamin, the water-soluble vitamin B12 cannot be produced in and by plants or animals independently. The deficiency of this is thus, very common amongst vegans and vegetarian since there aren&#8217;t many vegetarian sources of vitamin B12. &#8220;Vitamin B12 is found mainly in the non-vegetarian diet as well as in milk and dairy products, which put vegetarians, especially the vegans at risk of being deficient. Those who follow vegetarianism or are vegan should make sure that they consult their medical expert and take multivitamins and B12 supplements on a regular basis&#8221;, says Dr Ritika Sammadar from Max Healthcare Saket in New Delhi.<\/p> <p>B12 vitamini ve nbsp;h\u00fccre metabolizmas\u0131n\u0131, DNA olu\u015fumunu ve sentezini d\u00fczenleyen k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin olu\u015fumu i\u00e7in \u00e7ok \u00f6nemlidir. Beynimizin ve sinir sistemimizin i\u015fleyi\u015fi de b\u00fcy\u00fck \u00f6l\u00e7\u00fcde B12 vitaminine ba\u011fl\u0131d\u0131r. Ve insan v\u00fccudu B 12 vitaminini kendi ba\u015f\u0131na \u00fcretmedi\u011fi i\u00e7in, vitamini diyetleri yoluyla kaynaklamak \u00f6nemli hale gelir. \u0130\u015fte B12 vitamininin alabilece\u011fi 5 kaynak ve diyetinize nas\u0131l dahil edebilirsiniz.<\/p> <h3 class=\"wp-block-heading\"><strong>1. Tavuk<\/strong><\/h3> <p>Tavuk sadece protein ile zengin de\u011fil, ayn\u0131 zamanda hayati bir B12 vitamini kayna\u011f\u0131d\u0131r. Ve en iyi k\u0131sm\u0131, do\u011fru pi\u015firildi\u011finde son derece tatmin edici olabilir. \u0130\u015fte evde denemek i\u00e7in iki basit, su\u00e7luluk i\u00e7ermeyen tavuk tarifi:<\/p> <p><strong>Ya\u011fs\u0131z Tavuk Masala<\/strong><\/p> <p><strong>Tavuk ve m\u0131s\u0131r \u00e7orbas\u0131<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-10\/l9nhjf4o_chicken-65_625x300_06_October_20.jpg\" alt=\"l9nhjf4o\"\/><\/figure> <p><sub><em>Chicken is one of the most popular meats around.<\/em><\/sub><\/p> <h3 class=\"wp-block-heading\"><strong>2. Peynir<\/strong><\/h3> <p>Emmental, \u0130svi\u00e7re ve s\u00fczme peynir (paneer), peynirler aras\u0131ndan se\u00e7im yapma konusunda B12 vitamininin en \u00f6nemli kaynaklar\u0131ndan baz\u0131lar\u0131d\u0131r. Vejetaryenler i\u00e7in bu vitaminin harika bir kayna\u011f\u0131 olabilir. Bu yiyecekler sadece haz\u0131r de\u011fil, ayn\u0131 zamanda g\u00fcn\u00fcn herhangi bir saatinde say\u0131s\u0131z \u015fekilde t\u00fcketilebilir. \u0130\u015fte peynir oodles ile denemek i\u00e7in iki tarif:<\/p> <p><strong>Paneer Besan Cheela<\/strong><\/p> <p><strong>Peynir Parmaklar\u0131<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-01\/cng7h6p8_cheese_625x300_08_January_20.jpg\" alt=\"cng7h6p8\"\/><\/figure> <p><sub><em>Cheese can be a good vegetarian source of vitamin B12<\/em><\/sub><\/p> <h3 class=\"wp-block-heading\"><strong>3. Ayran<\/strong><\/h3> <p>S\u00fct \u00fcr\u00fcnleri harika bir B12 vitamini kayna\u011f\u0131d\u0131r. Bir ba\u015fka kolay vejetaryen kaynak olan ayran, mideye hafiftir ve sindirime yard\u0131mc\u0131 olmak da dahil olmak \u00fczere sa\u011fl\u0131k yararlar\u0131 ile doludur. Ki\u015fi evde ayran yapabilir veya piyasadan al\u0131p do\u011frudan t\u00fcketebilir. \u0130\u015fte basit bir &nbsp;ayran sambar tarifi&nbsp;evde de deneyebilirsiniz.<br\/><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-07\/l9iduel_buttermilk_625x300_14_July_20.jpg\" alt=\"l9iduel\"\/><\/figure> <p><sub><em>Buttermilk is light on the stomach.<\/em><\/sub><\/p> <h3 class=\"wp-block-heading\"><strong>4. Deniz \u00dcr\u00fcnleri<\/strong><\/h3> <p>T\u00fcm bal\u0131k ve kabuklu deniz hayvanlar\u0131n\u0131n m\u00fckemmel B12 vitamini kaynaklar\u0131 oldu\u011fu bilinmektedir. Di\u011fer deniz \u00fcr\u00fcnleri se\u00e7enekleri aras\u0131nda istiridye, midye, uskumru, ton bal\u0131\u011f\u0131, sardalya, ringa bal\u0131\u011f\u0131 ve di\u011fer bal\u0131klar yer almaktad\u0131r. \u0130\u015fte bu k\u0131\u015f mevsiminde en iyi faydalar\u0131 elde etmek i\u00e7in deneyebilece\u011finiz iki bal\u0131k tarifi:<\/p> <p><strong>Bal\u0131k Pulao<\/strong><\/p> <p><strong>Bal\u0131k Tikka Salatas\u0131<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-10\/kkvp9nmo_fatty-fish-_625x300_10_October_20.jpg\" alt=\"kkvp9nmo\"\/><\/figure> <p><sup><em>One can prepare fish in many ways.<\/em><\/sup><\/p> <h3 class=\"wp-block-heading\"><strong>5. Yumurta<\/strong><\/h3> <p>Etraftaki en yayg\u0131n yiyeceklerden biri olan yumurta, g\u00fcnl\u00fck diyetinize harika bir katk\u0131 olabilir. \u00d6zellikle, yumurta yemeyi umursamayan bir vejetaryenseniz, bu m\u00fckemmel bir se\u00e7enek olabilir. Kahvalt\u0131da yumurta salatalar\u0131na \u00f6\u011fle yeme\u011finde ha\u015flanm\u0131\u015f yumurta yiyin, hatta pulao i\u00e7in biraz pirin\u00e7le atabilirsiniz:<\/p> <p><strong>Yumurtal\u0131 K\u0131zarm\u0131\u015f Pirin\u00e7<\/strong><br\/><strong>\u00c7\u0131rp\u0131lm\u0131\u015f Yumurta<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-10\/fd1d2jig_egg_625x300_22_October_20.jpg\" alt=\"fd1d2jig\"\/><\/figure> <p><sub><em>One can have eggs anytime from breakfast to lunch or dinner.<\/em><\/sub><\/p> ","protected":false},"excerpt":{"rendered":"<p>B12 vitamini insan v\u00fccudunun \u00e7al\u0131\u015fmas\u0131 i\u00e7in gereklidir. G\u00fcnl\u00fck diyetinize \u015fu \u015fekilde dahil edebilirsiniz. Vitamin B12 cannot be produced in and [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6967,"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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