{"id":7432,"date":"2025-06-19T00:00:46","date_gmt":"2025-06-19T00:00:46","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7432"},"modified":"2025-06-19T17:42:48","modified_gmt":"2025-06-19T17:42:48","slug":"5-minerals-that-seriously-supercharge-your-workouts","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/5-minerals-that-seriously-supercharge-your-workouts\/","title":{"rendered":"Egzersizlerinizi Ciddi \u015eekilde G\u00fc\u00e7lendiren 5 Mineral"},"content":{"rendered":"
<\/figure>

7 Mineralden 1’i = Sihir<\/h3>

Vitaminler herkesin bahsetti\u011fi beslenme s\u00fcper kahramanlar\u0131 olabilir, ancak mineraller spot \u0131\u015f\u0131klar\u0131ndan e\u015fit bir pay\u0131 hak eder. Ara\u015ft\u0131rmalara g\u00f6re kas g\u00fcc\u00fc ve esnekli\u011fi, kemik yo\u011funlu\u011fu ve kalp ve akci\u011fer sa\u011fl\u0131\u011f\u0131nda kilit rol oynuyorlar. Bu da onlar\u0131 d\u00fczenli egzersiz yapan fit kad\u0131nlar i\u00e7in \u00f6zellikle \u00f6nemli k\u0131l\u0131yor, diyor Davis Kaliforniya \u00dcniversitesi spor beslenme direkt\u00f6r\u00fc Liz Applegate.<\/p>

What’s more, studies report that activities like cardio and strength training can actually drain your stores of minerals. “Zinc and magnesium are lost through sweat during exercise,” says Kim Larson, R.D.N., a spokeswoman for the Academy of Nutrition and Dietetics. And endurance training may deplete calcium, according to a study in the Journal of the International Society of Sports Nutrition<\/em>.<\/p>

That’s a big problem, since most of us aren’t getting enough of these minerals to begin with. “Healthy, active women tend to focus on eating more fruits and vegetables and less meat,” Applegate says. While a produce-packed diet is indisputably healthy, meat is a top source of minerals like iron and zinc, she explains. As a result, women who avoid animal protein tend to fall short.<\/p>

Neyse ki, al\u0131m\u0131n\u0131z\u0131 h\u0131zland\u0131rabilir ve paleo olmadan v\u00fccudunuzun tam olarak ihtiyac\u0131 olan\u0131 alabilirsiniz. Bu be\u015f minerali \u00f6nceli\u011finiz yapmak i\u00e7in buradaki ak\u0131ll\u0131 stratejileri kullan\u0131n.<\/p>

<\/figure>

2 \/ 7 Demir<\/h3>

It’s essential to help you power through your workouts. “When you exercise, your muscles take in oxygen from your bloodstream, and iron helps that process,” Larson explains. “If your iron stores are low, you’ll feel tired and lethargic.” The longer and more intense your workout is, the more of the mineral your body requires. For instance, distance running may increase your iron needs by as much as 30 percent, Larson says.<\/p>

Ancak do\u011fru dengeyi bulmak zordur: \u00c7ok fazla demir eklem a\u011fr\u0131s\u0131 ve yorgunluk gibi semptomlara neden olabilir. Applegate, \u00f6nerilen g\u00fcnl\u00fck 18 miligram \u00f6dene\u011fi hedeflemenizi \u00f6nerir. Tipik diyet, t\u00fcketilen her 1.000 kalori i\u00e7in sadece 6 miligram demir sa\u011flar, bu nedenle g\u00fc\u00e7lendirilmi\u015f tah\u0131l (porsiyon ba\u015f\u0131na en fazla 9 miligram i\u00e7eren bir tane aray\u0131n), s\u0131\u011f\u0131r eti (3 ons 2.9 miligram vard\u0131r) ve kabuklu deniz \u00fcr\u00fcnleri (bir orta istiridye 4 miligram vard\u0131r) gibi demir bak\u0131m\u0131ndan zengin yiyecekler yemeyi \u00f6nerir.<\/p>

Vejetaryenler \u00f6zellikle demir eksikli\u011fine kar\u015f\u0131 savunmas\u0131zd\u0131r, \u00e7\u00fcnk\u00fc bitkiler v\u00fccudun kullanmakta zorland\u0131\u011f\u0131,hem olmayan demir olarak bilinen bir demir t\u00fcr\u00fc i\u00e7erir. Et yiyici de\u011filseniz, demir dolu baklagilleri ve koyu yaprakl\u0131 ye\u015fillikleri, sisteminizin minerali daha iyi emmesine yard\u0131mc\u0131 olan brokoli ve dolmal\u0131k biber gibi C vitamini bak\u0131m\u0131ndan zengin yiyeceklerle e\u015fle\u015ftirin. <\/p>

<\/figure>

3 \/ 7 Kalsiyum<\/h3>

Larson, bu kemik geli\u015ftirme \u015fampiyonun kas kas\u0131lmalar\u0131n\u0131 da d\u00fczenledi\u011fini ve bunun da ne kadar sert ve uzun s\u00fcre egzersiz yapabildi\u011finizi etkiledi\u011fini s\u00f6yl\u00fcyor. Drexel \u00dcniversitesi’nde beslenme ve egzersiz fizyologu olan Stella Volpe, Ph.D., R.D.N., haftada d\u00f6rt ila be\u015f kez spor yapan kad\u0131nlar\u0131n g\u00fcnde \u00f6nerilen 1.000 ila 1.300 miligram almas\u0131 gerekti\u011fini s\u00f6yl\u00fcyor. Yine de,&nbsp’de yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re, yakla\u015f\u0131k y\u00fczde 62’miz yetersiz kal\u0131yor;American Journal of Clinical Nutrition<\/em>. “If you don’t take in enough calcium, your body will leech it from your bones, leaving you susceptible to fractures,” Volpe says.<\/p>

Dolgunuzu almak i\u00e7in yo\u011furt (6 ons sade az ya\u011fl\u0131 yo\u011furtta 311 miligram vard\u0131r) veya g\u00fc\u00e7lendirilmi\u015f s\u00fct ikameleri (1 bardak badem s\u00fct\u00fc 450 miligram i\u00e7erir), lahana (1 bardak, pi\u015fmi\u015f, 940 miligram) ve sardalya (bir 3,75 ons 351 miligram tutar) gibi s\u00fct \u00fcr\u00fcnleri yiyin. (Bunlara g\u00fcvenmeden \u00f6nce kalsiyum takviyeleri \u00fczerinde 101’i elde etti\u011finizden emin olun.)<\/p>

<\/figure>

4 of 7Magnesium<\/h3>

Larson, kaslar\u0131n\u0131z\u0131n oksijen ve glikoz kullanmas\u0131na yard\u0131mc\u0131 oldu\u011funu ve g\u00fc\u00e7 ve dayan\u0131kl\u0131l\u0131k i\u00e7in kritik hale getirdi\u011fini s\u00f6yl\u00fcyor. Ancak ne kadar \u00e7ok \u00e7al\u0131\u015f\u0131rsan\u0131z, o kadar magnezyum kaybedersiniz: Ara\u015ft\u0131rmalar, egzersiz s\u0131ras\u0131nda sporcular\u0131n ter d\u00f6kt\u00fc\u011f\u00fcn\u00fc g\u00f6stermektedir.<\/p>

Seviyenizin \u00e7ok d\u00fc\u015fmesini \u00f6nlemek i\u00e7in g\u00fcnde 320 miligrama ihtiyac\u0131n\u0131z vard\u0131r. Ancak USDA taraf\u0131ndan yap\u0131lan bir ankette, kad\u0131nlar\u0131n ortalama olarak sadece 274 miligram elde etti. Koyu yaprakl\u0131 ye\u015fillikler (1 bardak pi\u015fmi\u015f \u0131spanak 157 miligram), f\u0131nd\u0131k ve tohumlar (1 ons badem 77 miligram i\u00e7erir) ve kahverengi pirin\u00e7 (1 bardak 84 miligram i\u00e7erir) gibi magnezyum bak\u0131m\u0131ndan zengin b\u00fct\u00fcn yiyeceklerle bo\u015flu\u011fu kapat\u0131n. Ayr\u0131ca ak\u0131ll\u0131: kendinizi g\u00fcnde en fazla \u00fc\u00e7 fincan kahve ve bir alkoll\u00fc i\u00e7ecekle s\u0131n\u0131rlamak, Larson tavsiye ediyor. \u00c7ok fazla kafein ve alkol magnezyum seviyelerini azalt\u0131r.<\/p>

<\/figure>

5 \/ 7 \u00c7inko<\/h3>

You’ve heard that it can boost your immunity, but it’s important for muscle recovery, too. “Zinc works to repair tissues after exercise,” Larson explains. “It also helps your body metabolize carbs, fats, and protein.”<\/p>

Applegate, fit kad\u0131nlar\u0131n g\u00fcnde 9 ila 12 miligram \u00e7inkoya ihtiyac\u0131 oldu\u011funu s\u00f6yl\u00fcyor. En iyi kaynaklar s\u0131\u011f\u0131r eti (3 ons 4 miligram i\u00e7erir), kabuklu deniz \u00fcr\u00fcnleri (3 ons \u0131stakoz 3.4 miligram vard\u0131r) ve ka\u015far peyniridir (2 ons 2.6 miligram tutar). \u00c7inko ayr\u0131ca nohutta (1 bardak, pi\u015fmi\u015f, 1,7 miligram var), kinoa (1 bardak, pi\u015fmi\u015f, 2 miligram i\u00e7erir) ve kabak \u00e7ekirde\u011finde (1\/4 fincan 2,7 gramd\u0131r).<\/p>

<\/figure>

6 \/ 7 Potasyum<\/h3>

Bu g\u00fc\u00e7 merkezi, v\u00fccudunuzdaki her h\u00fccrenin enerji i\u00e7in glikoz kullanmas\u0131na yard\u0131mc\u0131 olur. Yeterli potasyum olmadan kaslar\u0131n\u0131z daha erken yorulur, refleksleriniz daha yava\u015ft\u0131r ve titrek veya mideniz bulanabilir.<\/p>

Sorun \u015fu ki, Applegate’in ara\u015ft\u0131rmas\u0131na g\u00f6re \u00e7o\u011fu kad\u0131n g\u00fcnde \u00f6nerilen 4.700 miligram\u0131n yar\u0131s\u0131n\u0131 bile alam\u0131yor. Bu y\u00fczden diyetinizi potasyum bak\u0131m\u0131ndan zengin yiyeceklerle doldurmak \u00e7ok \u00f6nemlidir. Duyduklar\u0131na ra\u011fmen, muzlar.\u00a0not<\/em>\u00a0en iyi kaynak: Bir orta boy muz sadece 422 miligram mineral i\u00e7erir. Daha iyi se\u00e7enekler aras\u0131nda beyaz fasulye (1 bardak, pi\u015fmi\u015f, 1.000 miligram var), bir orta pi\u015fmi\u015f russet patates (952 miligram), \u0131spanak (1 bardak, pi\u015fmi\u015f, 839 miligram tutar) ve kuru kay\u0131s\u0131 (1\/2 fincan 755 miligram i\u00e7erir).<\/p>

<\/figure>

7 \/ 7 Al\u0131m\u0131n\u0131z\u0131 En \u00dcst D\u00fczeye \u00c7\u0131karma<\/h3>

Organik olan\u0131 se\u00e7in.<\/strong> The&nbsp’deki \u00f6nemli bir ara\u015ft\u0131rmaya g\u00f6re, a\u015f\u0131r\u0131 b\u00fcy\u00fck ha\u015fereye dayan\u0131kl\u0131 mahsulleri yeti\u015ftirmek i\u00e7in kullan\u0131lan tar\u0131m uygulamalar\u0131, kalsiyum ve demir gibi minerallerin sap\u0131n\u0131 \u00fcretir;Journal of the American College of Nutrition<\/em>. Sa\u011fl\u0131k \u015firketi Be Well’in kurucusu Frank Lipman, organik \u00fcr\u00fcnlerin daha fazla besini oldu\u011funu s\u00f6yl\u00fcyor.<\/p>

\u0130yili\u011fi etrafa yay.<\/strong> The body can absorb only so much of any mineral at a time. “When you try to get 100 percent of the daily value in one meal, you actually take in less of it,” explains nutrition and fitness expert Liz Applegate, Ph.D. Eat no more than half of the recommended daily allowance in one sitting.<\/p>

Lifle dolma.<\/strong> \u00c7ok fazla lif al\u0131n ve onlar\u0131 tamamen emme \u015fans\u0131na sahip olmadan \u00f6nce sindirim sisteminiz arac\u0131l\u0131\u011f\u0131yla mineralleri ve di\u011fer \u00f6nemli besinleri h\u0131zland\u0131rma riskiniz oldu\u011funu s\u00f6yl\u00fcyor Applegate. Bunu \u00f6nlemek i\u00e7in, \u00f6\u011f\u00fcnleriniz ve at\u0131\u015ft\u0131rmal\u0131klar\u0131n\u0131z aras\u0131nda e\u015fit olarak da\u011f\u0131t\u0131lan g\u00fcnde yakla\u015f\u0131k 25 gram lif ile yap\u0131\u015f\u0131n.<\/p> ","protected":false},"excerpt":{"rendered":"

7 Mineralden 1’i = Sihir Vitaminler herkesin bahsetti\u011fi beslenme s\u00fcper kahramanlar\u0131 olabilir, ancak mineraller spot \u0131\u015f\u0131klar\u0131ndan e\u015fit bir pay\u0131 hak […]<\/p>\n","protected":false},"author":2,"featured_media":7433,"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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