{"id":8521,"date":"2023-11-13T14:58:58","date_gmt":"2023-11-13T14:58:58","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8521"},"modified":"2023-11-13T14:59:06","modified_gmt":"2023-11-13T14:59:06","slug":"how-much-protein-should-i-eat","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-much-protein-should-i-eat\/","title":{"rendered":"NE KADAR PROTEIN YEMELIYIM?"},"content":{"rendered":"<\/p>\n<p>Protein g\u0131dalar\u0131n bir\u00e7ok t\u00fcr\u00fcnde bulunan bir besindir. Ya\u015fam i\u00e7in hayati \u00f6nem ta\u015f\u0131r. V\u00fccudunuzun b\u00fcy\u00fcyen veya kendini tamir her zaman, protein gereklidir. Ne kadar proteine ihtiyac\u0131n\u0131z varsa ya\u015f, cinsiyet, sa\u011fl\u0131k durumu ve aktivite d\u00fczeyi de dahil olmak \u00fczere \u00e7e\u015fitli fakt\u00f6rlere ba\u011fl\u0131d\u0131r.<\/p>\n<p>V\u00fccut yapmak ve h\u00fccreleri onarmak i\u00e7in protein d\u00fczenli bir kayna\u011f\u0131 ihtiyac\u0131 var. Kaslara ek olarak, di\u011fer v\u00fccut dokular\u0131 \u00f6ncelikle protein yap\u0131l\u0131r, organlar gibi, sa\u00e7 ve g\u00f6zler. Bu besin de yard\u0131mc\u0131 olur:<\/p>\n<ul>\n<li>Enfeksiyonla m\u00fccadele<\/li>\n<li>V\u00fccut \u00e7evresinde ya\u011f, vitamin, mineral ve oksijen ta\u015f\u0131y\u0131n<\/li>\n<li>Yap\u0131 ve s\u00f6zle\u015fme kaslar\u0131<\/li>\n<li>V\u00fccut s\u0131v\u0131lar\u0131n\u0131 dengede tutun<\/li>\n<li>P\u0131ht\u0131 kan\u0131<\/li>\n<\/ul>\n<h4>Protein \u0130\u00e7eren G\u0131dalar<\/h4>\n<p>Protein hem hayvansal hem de bitki bazl\u0131 g\u0131dalarda bulunabilir. Protein baz\u0131 kaynaklar kalp sa\u011fl\u0131\u011f\u0131 \u00fczerindeki etkisi nedeniyle di\u011ferlerinden daha iyi se\u00e7imler olarak kabul edilir. D\u00fc\u015f\u00fck ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri, derisiz k\u00fcmes hayvanlar\u0131, bal\u0131k, fasulye, mercimek ve tofu ve tempeh gibi soya g\u0131dalar i\u00e7eren yeme planlar\u0131 kan bas\u0131nc\u0131 ve kolesterol d\u00fczeylerini art\u0131rmaya yard\u0131mc\u0131 olabilir. \u0130\u015fte baz\u0131 besleyici protein g\u0131da se\u00e7enekleri \u015funlard\u0131r:<\/p>\n<ul>\n<li><strong>Et, k\u00fcmes hayvanlar\u0131 ve yumurta:\u00a0<\/strong>s\u0131\u011f\u0131r eti, domuz filetosu, derisiz tavuk ve hindi ya\u011fs\u0131z kesim<\/li>\n<li><strong>Bal\u0131k ve deniz \u00fcr\u00fcnleri:\u00a0<\/strong>somon, ton bal\u0131\u011f\u0131, morina, karides<\/li>\n<li><strong>Az ya\u011fl\u0131 veya ya\u011fs\u0131z s\u00fct \u00fcr\u00fcnleri:<\/strong>\u00a0yo\u011furt, s\u00fct, peynir, s\u00fczme peynir<\/li>\n<li><strong>Baklagiller:\u00a0<\/strong>fasulye, bezelye, mercimek, soya<\/li>\n<li><strong>F\u0131nd\u0131k ve tohumlar:<\/strong>\u00a0ceviz, badem, chia tohumu, kabak \u00e7ekirde\u011fi<\/li>\n<\/ul>\n<p>Protein a\u00e7\u0131s\u0131ndan zengin g\u0131dalar da doymu\u015f ya\u011f oran\u0131 y\u00fcksek olabilir. Doymu\u015f ya\u011f y\u00fcksek al\u0131m\u0131 kalp hastal\u0131\u011f\u0131 riskini art\u0131rabilir. B\u00f6ylece, bu kaynaklardan \u00e7ok fazla protein kalp i\u00e7in zararl\u0131 olabilir. Genel bir kural olarak, doymu\u015f ya\u011f oran\u0131 y\u00fcksek proteinli g\u0131dalar, \u00f6rne\u011fin s\u0131n\u0131rlamak:<\/p>\n<ul>\n<li><strong>Et ve k\u00fcmes hayvanlar\u0131:<\/strong>\u00a0past\u0131rma, tavuk k\u0131zarm\u0131\u015f biftek, Chorizo sosis, k\u0131zarm\u0131\u015f tavuk, sosisli sandvi\u00e7, \u00f6\u011fle yeme\u011fi etleri, organ etleri, i\u015flenmi\u015f et, sosis ve yedek kaburga<\/li>\n<li><strong>Bal\u0131k ve kabuklu deniz \u00fcr\u00fcnleri:<\/strong>\u00a0ekmekli ve k\u0131zarm\u0131\u015f se\u00e7enekler<\/li>\n<li><strong>Tam ya\u011fl\u0131 s\u00fct:\u00a0<\/strong>tam ya\u011fl\u0131 s\u00fct ve di\u011fer tam ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri<\/li>\n<\/ul>\n<h4>Do\u011fru Miktarda Protein Alma<\/h4>\n<p>En sa\u011fl\u0131kl\u0131 yeti\u015fkinler ya\u015f ve cinsiyet i\u00e7in protein \u00d6nerilen Diyet \u00d6dene\u011fi ama\u00e7lamal\u0131d\u0131r. \u00c7ok fiziksel olarak aktif olan bireyler, hamile veya emzirme, ya da belirli t\u0131bbi ko\u015fullar\u0131 olan daha fazla protein gerekebilir. Protein se\u00e7eneklerinizi de\u011fi\u015ftirmeniz de \u00f6nerilir.<\/p>\n<p>MyPlate 2 ya\u015f ve \u00fczeri bireyler i\u00e7in genel protein \u00f6nerileri i\u00e7erir.<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<th>Ya\u015f<\/th>\n<th>Seks<\/th>\n<th>G\u00fcnl\u00fck Protein \u00d6nerisi<\/th>\n<\/tr>\n<tr>\n<td>2-3 years<\/td>\n<td>Kad\u0131n ve erkek<\/td>\n<td>2-ounce equivalents<\/td>\n<\/tr>\n<tr>\n<td>4-8 years<\/td>\n<td>Kad\u0131n ve erkek<\/td>\n<td>4-ounce equivalents<\/td>\n<\/tr>\n<tr>\n<td>9-13 years<\/td>\n<td>Kad\u0131n ve erkek<\/td>\n<td>5 ons e\u015fde\u011ferleri<\/td>\n<\/tr>\n<tr>\n<td>14-18 years<\/td>\n<td>Bayan<\/td>\n<td>5 ons e\u015fde\u011ferleri<\/td>\n<\/tr>\n<tr>\n<td>14-18 years<\/td>\n<td>Erkek<\/td>\n<td>60 ons e\u015fde\u011ferleri<\/td>\n<\/tr>\n<tr>\n<td>19-30 ya\u015f<\/td>\n<td>Bayan<\/td>\n<td>50 ons e\u015fde\u011ferleri<\/td>\n<\/tr>\n<tr>\n<td>19-30 ya\u015f<\/td>\n<td>Erkek<\/td>\n<td>60 ons e\u015fde\u011ferleri<\/td>\n<\/tr>\n<tr>\n<td>31-50 ya\u015f<\/td>\n<td>Bayan<\/td>\n<td>5 ons e\u015fde\u011ferleri<\/td>\n<\/tr>\n<tr>\n<td>31-50 ya\u015f<\/td>\n<td>Erkek<\/td>\n<td>6-ons e\u015fde\u011ferleri<\/td>\n<\/tr>\n<tr>\n<td>51 ya\u015f ve \u00fczeri<\/td>\n<td>Bayan<\/td>\n<td>5 ons e\u015fde\u011ferleri<\/td>\n<\/tr>\n<tr>\n<td>51 ya\u015f ve \u00fczeri<\/td>\n<td>Erkek<\/td>\n<td>50 ons e\u015fde\u011ferleri<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<p>Protein i\u00e7in bu \u00f6neriler bir ons e\u015fde\u011ferleri sa\u011flanmaktad\u0131r. Proteinli g\u0131dalar\u0131n 1 ons e\u015fde\u011ferleri \u015funlard\u0131r:<\/p>\n<ul>\n<li>Pi\u015fmi\u015f et, k\u00fcmes hayvanlar\u0131 veya bal\u0131k bir ons<\/li>\n<li>1 \/ 4 fincan pi\u015fmi\u015f fasulye<\/li>\n<li>1 yumurta<\/li>\n<li>1 yemek ka\u015f\u0131\u011f\u0131 f\u0131st\u0131k ezmesi<\/li>\n<li>1 \/ 2 ons f\u0131nd\u0131k veya tohum<\/li>\n<\/ul>\n<p>Ama, protein li g\u0131dalar\u0131n en yayg\u0131n porsiyon protein bir ons daha fazla i\u00e7erir. \u00d6rne\u011fin, bir deste kart b\u00fcy\u00fckl\u00fc\u011f\u00fcnde bir et par\u00e7as\u0131, bir kutu s\u00fcz\u00fclm\u00fc\u015f ton bal\u0131\u011f\u0131 ve k\u00fc\u00e7\u00fck bir tavuk g\u00f6\u011fs\u00fcn\u00fcn yar\u0131s\u0131 her biri yakla\u015f\u0131k \u00fc\u00e7 ons protein e\u015fde\u011ferdir. Buna ek olarak, tam tah\u0131l ve s\u00fct g\u0131dalar protein i\u00e7erir. Amerikal\u0131lar\u0131n \u00e7o\u011fu genel olarak yeterli protein almak, ancak di\u011fer protein g\u0131dalar yerine daha s\u0131k deniz \u00fcr\u00fcnleri ve baklagiller dahil etmek i\u00e7in al\u0131m\u0131n\u0131 kayd\u0131rma te\u015fvik edilmektedir.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Protein g\u0131dalar\u0131n bir\u00e7ok t\u00fcr\u00fcnde bulunan bir besindir. Ya\u015fam i\u00e7in hayati \u00f6nem ta\u015f\u0131r. V\u00fccudunuzun b\u00fcy\u00fcyen veya kendini tamir her zaman, protein [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8522,"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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