Vejetaryen bir ilkokul \u00f6\u011frencisi mi yeti\u015ftiriyor musun yoksa gen\u00e7 mi? Gerekli t\u00fcm besinleri almad\u0131klar\u0131 i\u00e7in mi endi\u015feleniyorsun? \u00c7ocu\u011funuzun optimum b\u00fcy\u00fcme ve beslenme i\u00e7in yeterli protein, kalsiyum ve demir ald\u0131\u011f\u0131ndan emin olmak i\u00e7in yollar vard\u0131r.<\/p>\n\n\n\n
T\u00fcm bitki proteinleri esansiyel amino asitler i\u00e7erir. Bunlar v\u00fccudumuzun \u00fcretemedi\u011fi amino asitlerdir ve protein al\u0131m\u0131m\u0131z\u0131 tamamlamak i\u00e7in g\u00fcn boyunca t\u00fcketilmesi gereken asitlerdir. Bir zamanlar vejetaryenlerin bir \u00f6\u011f\u00fcnde “eksik proteinleri” birlikte t\u00fcketmek zorunda olduklar\u0131na inan\u0131l\u0131rken – \u00f6\u011fle yeme\u011finde pirin\u00e7 ve fasulye gibi – art\u0131k en iyi amino asit profili i\u00e7in b\u00fct\u00fcn g\u00fcn boyunca \u00e7e\u015fitli proteinlerin t\u00fcketilebilece\u011fine inan\u0131lmaktad\u0131r. Yani \u00f6\u011fle yeme\u011finde t\u00fcketilen pirin\u00e7 hala ak\u015fam yeme\u011finde t\u00fcketilen fasulye ile e\u015fle\u015febilir.<\/p>\n\n\n\n
Soya \u00fcr\u00fcnleri, tofu gibi, yan\u0131 s\u0131ra f\u0131nd\u0131k, tohum, fasulye ve bezelye bitki bazl\u0131 protein g\u0131dalar \u00f6rnekleridir. Sebze ve kepekli tah\u0131llar yemekler ve at\u0131\u015ft\u0131rmal\u0131klar \u0131n yan\u0131 s\u0131ra diyet lifi i\u00e7in de \u00e7e\u015fitli miktarlarda protein emzmektedir. Baz\u0131 vejetaryenler yumurta ve s\u00fct \u00fcr\u00fcnleri dahil se\u00e7ebilirsiniz, az ya\u011fl\u0131 s\u00fct gibi, yo\u011furt ve peynir de protein i\u00e7eren.<\/p>\n\n\n\n
Vejetaryen \u00e7ocuklar ve yeti\u015fkinler genellikle protein ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131lar veya a\u015farlar. Ancak, \u00e7ok aktif ya da g\u00fcn boyunca yeterli yemek olmayan bireyler ihtiya\u00e7 duyduklar\u0131 t\u00fcm besin almak i\u00e7in risk alt\u0131nda olabilir. Bir\u00e7ok \u00e7ocuk ve gen\u00e7ler be\u015f ya da alt\u0131 k\u00fc\u00e7\u00fck yemek veya aperatifler bir g\u00fcn olan bir yeme plan\u0131 ile iyi yapmak. \u0130deal olarak, bu mini \u00f6\u011f\u00fcnlerin her biri fasulye, peynir, az ya\u011fl\u0131 yo\u011furt, f\u0131nd\u0131k veya tohum gibi bir protein kayna\u011f\u0131na sahip olmal\u0131d\u0131r.<\/p>\n\n\n\n
Onlar\u0131 t\u00fcketen vejetaryenler i\u00e7in, d\u00fc\u015f\u00fck ya\u011fl\u0131 s\u00fct ve yo\u011furt gibi s\u00fct \u00fcr\u00fcnleri genellikle en iyi kemik geli\u015fimi i\u00e7in gerekli olan m\u00fckemmel kalsiyum kaynaklar\u0131d\u0131r. Di\u011fer kalsiyum i\u00e7eren se\u00e7enekler aras\u0131nda karalahana ye\u015fillikleri, lahana, hardal ye\u015fillikleri, bok choy ve brokoli gibi ye\u015fil yaprakl\u0131 sebzelerin yan\u0131 s\u0131ra baz\u0131 kahvalt\u0131l\u0131k tah\u0131llar ve soya s\u00fct\u00fc gibi g\u00fc\u00e7lendirilmi\u015f yiyecek ve i\u00e7ecekler yer almaktad\u0131r.<\/p>\n\n\n\n
Bitki ve hayvansal g\u0131dalar hem demir sa\u011flayabilir. Bitki kaynaklar\u0131 her zaman hayvansal kaynaklardan olanlar kadar iyi emilmi\u015f olmayabilir, bu nedenle mercimek ve fasulye, \u0131spanak, demirle zenginle\u015ftirilmi\u015f ekmek ve tah\u0131llar, tempeh ve soya fasulyesi gibi iyi kaynaklar\u0131 vurgulamak i\u00e7in dikkatli olunmal\u0131d\u0131r. Narenciye, \u00e7ilek, biber ve domates gibi c vitamini iyi kaynaklar\u0131 ile bu g\u0131dalar e\u015fle\u015ftirme bitki demir emilimini art\u0131r\u0131r…<\/p>\n\n\n\n
","protected":false},"excerpt":{"rendered":"
Vejetaryen bir ilkokul \u00f6\u011frencisi mi yeti\u015ftiriyor musun yoksa gen\u00e7 mi? Gerekli t\u00fcm besinleri almad\u0131klar\u0131 i\u00e7in mi endi\u015feleniyorsun? \u00c7ocu\u011funuzun optimum b\u00fcy\u00fcme […]<\/p>\n","protected":false},"author":2,"featured_media":8519,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[213,19],"tags":[],"class_list":["post-8518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-foods","category-nutrition"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/01\/keep-vegetarian-child-healthy-125751920.jpg","categories_details":[{"id":213,"name":"Foods","count":119,"parent":0},{"id":19,"name":"Nutrition","count":205,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":4992,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/8518","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=8518"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/8518\/revisions"}],"predecessor-version":[{"id":17019,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/8518\/revisions\/17019"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/8519"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=8518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=8518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=8518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}