Protein, kaslar\u0131n, cildin, sa\u00e7\u0131n ve pek \u00e7ok hormon ile enzimin yap\u0131 ta\u015f\u0131d\u0131r. Yeterli protein almak, hem g\u00fcnl\u00fck i\u015flevlerin s\u00fcrd\u00fcr\u00fclmesi hem de kilo y\u00f6netimi a\u00e7\u0131s\u0131ndan \u00f6nemlidir. Ancak protein ihtiyac\u0131 herkes i\u00e7in ayn\u0131 de\u011fildir.<\/p>\n
Protein ihtiyac\u0131; ya\u015f, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131, fiziksel aktivite d\u00fczeyi, sa\u011fl\u0131k durumu ve gebelik ya da emzirme gibi d\u00f6nemlere g\u00f6re de\u011fi\u015fir. D\u00fczenli spor yapanlar, ileri ya\u015ftakiler ve kilo veren ki\u015filerde ihtiya\u00e7 artabilir. Ki\u015fiye \u00f6zel ihtiyac\u0131n belirlenmesi diyetisyen taraf\u0131ndan yap\u0131lmal\u0131d\u0131r.<\/p>\n
Et, tavuk, bal\u0131k, yumurta, s\u00fct, yo\u011furt ve peynir, v\u00fccudun ihtiya\u00e7 duydu\u011fu t\u00fcm temel amino asitleri i\u00e7eren kaliteli protein kaynaklar\u0131d\u0131r.<\/p>\n
Mercimek, nohut, kuru fasulye gibi baklagiller, kuruyemi\u015fler, tohumlar ve tam tah\u0131llar bitkisel protein kaynaklar\u0131d\u0131r. Baklagilleri tah\u0131llarla birlikte t\u00fcketmek protein kalitesini art\u0131r\u0131r.<\/p>\n
Proteini g\u00fcn i\u00e7inde tek bir \u00f6\u011f\u00fcnde de\u011fil, her \u00f6\u011f\u00fcne dengeli \u015fekilde da\u011f\u0131tmak daha faydal\u0131d\u0131r. Kahvalt\u0131da yumurta ya da peynir, \u00f6\u011fle ve ak\u015fam yemeklerinde et, tavuk, bal\u0131k ya da baklagil, ara \u00f6\u011f\u00fcnlerde yo\u011furt bu da\u011f\u0131l\u0131m\u0131 sa\u011flar.<\/p>\n
Kilo verme s\u00fcrecinde yeterli protein almak, tokluk s\u00fcresini uzat\u0131r ve kas kayb\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olur.<\/p>\n
Ya\u015fla birlikte kas k\u00fctlesi azal\u0131r. Yeterli protein al\u0131m\u0131 ve kuvvet egzersizleri, bu kayb\u0131 yava\u015flatarak ba\u011f\u0131ms\u0131z ya\u015fam\u0131n s\u00fcrd\u00fcr\u00fclmesine katk\u0131 sa\u011flar.<\/p>\n
B\u00f6brek hastal\u0131\u011f\u0131 olan ki\u015filerde protein al\u0131m\u0131n\u0131n hekim ve diyetisyen \u00f6nerisine g\u00f6re ayarlanmas\u0131 gerekir. Bu ki\u015filer y\u00fcksek proteinli diyetlere kendi ba\u015flar\u0131na ba\u015flamamal\u0131d\u0131r.<\/p>\n
Spor yapanlar i\u00e7in \u00f6neriler \u00dcmitk\u00f6y sayfam\u0131zda<\/a> yer al\u0131yor. Di\u011fer sayfalar ana sayfada<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" Protein, kaslar\u0131n, cildin, sa\u00e7\u0131n ve pek \u00e7ok hormon ile enzimin yap\u0131 ta\u015f\u0131d\u0131r. Yeterli protein almak, hem g\u00fcnl\u00fck i\u015flevlerin s\u00fcrd\u00fcr\u00fclmesi hem de kilo y\u00f6netimi a\u00e7\u0131s\u0131ndan \u00f6nemlidir. Ancak protein ihtiyac\u0131 herkes i\u00e7in ayn\u0131 de\u011fildir. \u0130htiyac\u0131 etkileyen fakt\u00f6rler Protein ihtiyac\u0131; ya\u015f, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131, fiziksel aktivite d\u00fczeyi, sa\u011fl\u0131k durumu ve gebelik ya da emzirme gibi d\u00f6nemlere g\u00f6re de\u011fi\u015fir. D\u00fczenli […]<\/p>\n","protected":false},"author":0,"featured_media":0,"parent":0,"menu_order":9,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-16","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/iloder.xyz\/index.php\/wp-json\/wp\/v2\/pages\/16","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/iloder.xyz\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/iloder.xyz\/index.php\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/iloder.xyz\/index.php\/wp-json\/wp\/v2\/comments?post=16"}],"version-history":[{"count":3,"href":"https:\/\/iloder.xyz\/index.php\/wp-json\/wp\/v2\/pages\/16\/revisions"}],"predecessor-version":[{"id":49,"href":"https:\/\/iloder.xyz\/index.php\/wp-json\/wp\/v2\/pages\/16\/revisions\/49"}],"wp:attachment":[{"href":"https:\/\/iloder.xyz\/index.php\/wp-json\/wp\/v2\/media?parent=16"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}