{"id":7041,"date":"2024-12-07T00:54:27","date_gmt":"2024-12-07T00:54:27","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7041"},"modified":"2024-12-07T13:33:48","modified_gmt":"2024-12-07T13:33:48","slug":"9-plant-proteins-that-are-excellent-for-vegetarians","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/9-plant-proteins-that-are-excellent-for-vegetarians\/","title":{"rendered":"Vejetaryenler \u0130\u00e7in M\u00fckemmel Olan 9 Bitki Proteini"},"content":{"rendered":"

Yeme\u011fimden yeterince protein al\u0131yor muyum?” sorusu vejetaryenlerin s\u0131kl\u0131kla sordu\u011fu bir soru. Ve cevap “Tabii ki!” Vejetaryenseniz veya olmay\u0131 planl\u0131yorsan\u0131z, protein ihtiya\u00e7lar\u0131n\u0131z hakk\u0131nda endi\u015felenmenize gerek yoktur, \u00e7\u00fcnk\u00fc bitkiler g\u00fcnl\u00fck protein ihtiyac\u0131n\u0131z\u0131 kar\u015f\u0131lamak i\u00e7in yeterli proteine sahiptir. Protein dolu bir yeme\u011fin yan\u0131nda yemek pi\u015firirken bir\u00e7o\u011funuz a\u015fa\u011f\u0131daki son derece etkili bitki proteinlerini g\u00f6z \u00f6n\u00fcnde bulundurursunuz:<\/p>

1 . Bakliyat<\/strong><\/p>

\"\"\/<\/figure>

Mercimek veya dallar yayg\u0131n olarak bilinen t\u00fcm hanelerde bulunan en yayg\u0131n ve en ucuz protein kayna\u011f\u0131d\u0131r. Yayg\u0131n olanlar moong, urad, toor ve masoor’tur. Dallar ni\u015fastal\u0131 proteinlerdir ve genellikle \u00f6zel baharatlar ve baharatlarla pi\u015firilir ve sade veya pirin\u00e7le yenebilir.<\/p>

2 . Fasulye<\/strong><\/p>

\"\"\/<\/figure>

Genellikle bal\u0131k veya ete en \u00e7ok se\u00e7ilen alternatif olan fasulye, v\u00fccudunuza g\u00fcn i\u00e7in gerekli t\u00fcm proteini sa\u011flayabilir. Rajma, sem phali, ye\u015fil bezelye, channa ve lobhia aralar\u0131ndan se\u00e7im yapabilece\u011finiz ba\u015fl\u0131ca \u00e7e\u015fitlerden baz\u0131lar\u0131d\u0131r. Lif ve antioksidan bak\u0131m\u0131ndan y\u00fcksek olan fasulyenin hastal\u0131\u011f\u0131n \u00f6nlenmesine yard\u0131mc\u0131 oldu\u011fu da bilinmektedir.<\/p>

3 . Tohum<\/strong><\/p>

Ay\u00e7i\u00e7e\u011fi, susam, chia, balkaba\u011f\u0131 veya keten tohumu gibi \u00e7e\u015fitli tohumlar protein ve mineraller bak\u0131m\u0131ndan \u00e7ok zengindir. Sadece biraz f\u0131nd\u0131ktan n\u00f6tr bir tada kadar de\u011fi\u015fen tatlar\u0131nda de\u011fi\u015firler. Yemekler, salatalar ve hatta yiyeceklere daha fazla beslenme eklemek i\u00e7in burgerlerde bile kullan\u0131labilirler.<\/p>

4 . F\u0131nd\u0131k<\/strong><\/p>

\"\"\/<\/figure>

Kuruyemi\u015fler protein paketli g\u0131dalard\u0131r ve raf \u00f6mr\u00fc adildir. Badem, ceviz, kaju veya Antep f\u0131st\u0131\u011f\u0131 gibi kuruyemi\u015fler de E Vitamini ve di\u011fer mineralleri i\u00e7erir. Do\u011franm\u0131\u015f f\u0131nd\u0131klar\u0131n tad\u0131n\u0131 yulaf ezmesi, m\u0131s\u0131r gevre\u011fi veya yo\u011furt ile \u00e7\u0131kararak hepsini daha lezzetli hale getirebilirsiniz.<\/p>

5 . Tofu<\/strong><\/p>

\"\"\/<\/figure>

Tofu, t\u00fcm proteinlerin p\u0131ht\u0131la\u015fmas\u0131n\u0131 sa\u011flayan soya s\u00fct\u00fcn\u00fcn lorlanmas\u0131yla yap\u0131l\u0131r. Soya s\u00fct\u00fc, kurutulmu\u015f soya fasulyesinin suda \u00f6\u011f\u00fct\u00fclmesiyle elde edilen bir bitki proteinidir Daha sonra dilimler halinde yap\u0131labilmesi i\u00e7in sert bir \u015fekilde bast\u0131r\u0131l\u0131r. Tofu marine edilebilir ve salata sosu olarak kullan\u0131labilir veya sandvi\u00e7lerin tad\u0131n\u0131 \u00e7\u0131karabilirsiniz. Tofu hangi \u015fekilde yerseniz yiyin, bu protein bak\u0131m\u0131ndan zengin yiyecekler sizi proteine ek olarak t\u00fcm lif ve sa\u011fl\u0131kl\u0131 ya\u011flarla dolduracakt\u0131r.<\/p>

6 . Avokado<\/strong><\/p>

\"\"\/<\/figure>

Avokado di\u011fer meyve veya sebzelerden daha fazla proteine sahiptir. Avokado, v\u00fccudunuzun kendi ba\u015f\u0131na \u00fcretemedi\u011fi dokuz esansiyel amino asidin t\u00fcm\u00fcn\u00fc i\u00e7erir. Sindirimi zor olan etteki proteinin aksine, avokado proteini v\u00fccutta kolayca emilir.<\/p>

7 . Quinoa<\/strong><\/p>

\"\"\/<\/figure>

Bu, son zamanlarda bir\u00e7ok sa\u011fl\u0131k yarar\u0131 nedeniyle b\u00fcy\u00fck pop\u00fclerlik kazanan k\u00fc\u00e7\u00fck bir tohumdur. Kinoa piyasada bej, siyah ve k\u0131rm\u0131z\u0131 \u00e7e\u015fitlerde mevcuttur. Bu k\u00fc\u00e7\u00fck tohumlar lif, demir ve manganez de oldu\u011fu i\u00e7in et veya di\u011fer tah\u0131llar yerine kullan\u0131labilir. Kinoa gl\u00fctensiz bir tah\u0131ld\u0131r ve ni\u015fastal\u0131 protein olarak kabul edilir.<\/p>

8 . Deniz Sebzeleri<\/strong><\/p>

\"\"\/<\/figure>

Diyetinize deniz sebzeleri ekleyerek v\u00fccudunuzun protein ihtiyac\u0131n\u0131 do\u011fal olarak kar\u015f\u0131lamas\u0131na yard\u0131mc\u0131 olabilirsiniz. Deniz sebzeleri su\u015fi ile birlikte kullan\u0131l\u0131r ve ideal bir vitamin ve mineral kayna\u011f\u0131d\u0131r. Deniz sebzelerinin en yayg\u0131n formlar\u0131 Arame, Dulse, Hijiki, Kelp veya Kombu’dur.<\/p>

9 . Besin Mayas\u0131<\/strong><\/p>

Pekmez veya benzer bir habitatta yeti\u015fen tam bir protein. Ayr\u0131ca ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmada, kolesterol seviyelerini d\u00fc\u015f\u00fcrmede ve kanseri \u00f6nlemede yararl\u0131 olan beta-1,3 glukan, trehaloz, mannan ve glutatyon bile\u015fiklerini sa\u011flar.<\/p>

Ara\u015ft\u0131rmalar, bitki proteinlerinin hayvansal proteinlerle e\u015fit derecede faydal\u0131 oldu\u011funu g\u00f6stermektedir. Bir\u00e7ok \u00fclkede insanlar \u015fimdi do\u011fal protein i\u00e7eri\u011fi i\u00e7in bitki proteini benimsiyor. Bunlar, i\u00e7lerindeki do\u011fal lif g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda sindirimi de daha kolayd\u0131r. Bu y\u00fczden bitki proteinleri d\u00fcnyas\u0131n\u0131 ke\u015ffedin ve m\u00fckemmel bir sa\u011fl\u0131k i\u00e7in g\u00fcnl\u00fck yeme\u011finizin bir par\u00e7as\u0131 haline getirin!<\/p> ","protected":false},"excerpt":{"rendered":"

Yeme\u011fimden yeterince protein al\u0131yor muyum?” sorusu vejetaryenlerin s\u0131kl\u0131kla sordu\u011fu bir soru. Ve cevap “Tabii ki!” Vejetaryenseniz veya olmay\u0131 planl\u0131yorsan\u0131z, protein […]<\/p>\n","protected":false},"author":2,"featured_media":7042,"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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