{"id":40154,"date":"2022-09-12T21:30:52","date_gmt":"2022-09-12T18:30:52","guid":{"rendered":"https:\/\/www.adanaseshaber.com\/?p=40154"},"modified":"2022-09-12T20:16:29","modified_gmt":"2022-09-12T17:16:29","slug":"dogal-olarak-protein-aliminizi-artirmanin-10-kolay-yolu","status":"publish","type":"post","link":"https:\/\/adanaseshaber.com.tr\/?p=40154","title":{"rendered":"Do\u011fal olarak protein al\u0131m\u0131n\u0131z\u0131 art\u0131rman\u0131n 10 kolay yolu"},"content":{"rendered":"

Protein, karbonhidrat ve ya\u011flara ek olarak diyetimiz i\u00e7in gerekli olan \u00fc\u00e7 makro besinden biridir. Protein al\u0131m\u0131 i\u00e7in genel kurallar g\u00fcnde yakla\u015f\u0131k 50-60 gram tavsiye etse de, bundan daha fazlas\u0131na ihtiya\u00e7 duyan birka\u00e7 grup insan vard\u0131r.<\/p>\n

D\u00fczenli egzersiz yapanlar, sakatl\u0131ktan kurtulanlar, \u00e7ok aktif olanlar veya kas yapmaya \u00e7al\u0131\u015fanlar, \u00f6nerilen temel seviyeden daha fazla proteine \u200b\u200bihtiya\u00e7 duyarlar. Myprotein India uzmanlar\u0131, protein al\u0131m\u0131n\u0131z\u0131 do\u011fal olarak art\u0131rman\u0131n 10 basit yolunu payla\u015f\u0131yor.<\/p>\n

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G\u00fcne Proteinle Ba\u015flay\u0131n<\/h3>\n

Bu, g\u00fcnl\u00fck protein al\u0131m\u0131 hedeflerinize ula\u015fman\u0131za yard\u0131mc\u0131 olabilir. Yumurta, protein i\u00e7ece\u011fi veya Yunan yo\u011furdu gibi y\u00fcksek proteinli kahvalt\u0131 se\u00e7eneklerine odaklan\u0131n.<\/p>\n

Her \u00d6\u011f\u00fcn ve At\u0131\u015ft\u0131rmal\u0131\u011f\u0131n Protein Par\u00e7as\u0131n\u0131 Yap\u0131n<\/h3>\n

G\u00fcn boyunca ister at\u0131\u015ft\u0131rmal\u0131klarla ister at\u0131\u015ft\u0131rmal\u0131klarla birlikte \u00fc\u00e7 b\u00fcy\u00fck \u00f6\u011f\u00fcn yeyin, her yedi\u011finizde bir protein kayna\u011f\u0131na odaklan\u0131n. Bu, t\u00fcm g\u00fcn tavuk g\u00f6\u011fs\u00fc yemek anlam\u0131na gelmez – ancak se\u00e7ti\u011finiz di\u011fer at\u0131\u015ft\u0131rmal\u0131k veya k\u00fc\u00e7\u00fck \u00f6\u011f\u00fcnleri dengelemek i\u00e7in f\u0131nd\u0131k, tohum, humus, peynir, protein \u00e7ubuklar\u0131 veya di\u011fer protein kaynaklar\u0131 gibi kaynaklara odaklan\u0131n. Protein, at\u0131\u015ft\u0131rmal\u0131klar\u0131 tek ba\u015f\u0131na h\u0131zl\u0131 sindirilen karbonhidrat bazl\u0131 bir at\u0131\u015ft\u0131rmal\u0131ktan daha tatmin edici hale getirir.<\/p>\n

S\u00fct \u00dcr\u00fcnleri Ekleyin<\/h3>\n

Pirin\u00e7 ve badem s\u00fct\u00fc gibi s\u00fct alternatifleri kalori tasarrufu sa\u011flarken, genellikle inek s\u00fct\u00fc kadar protein i\u00e7ermezler. \u0130nek s\u00fct\u00fc i\u00e7emiyorsan\u0131z, yine de protein takviyesi almak i\u00e7in bir soya alternatifi bulmaya \u00e7al\u0131\u015f\u0131n. Smoothie’lere s\u00fct, krakerlerle at\u0131\u015ft\u0131rmal\u0131k olarak peynir veya meyveli s\u00fczme peynir ekleyin.<\/p>\n

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Pirin\u00e7 veya Makarnay\u0131 Quinoa ile De\u011fi\u015ftirin<\/h3>\n

Quinoa, protein, lif ve genel beslenme a\u00e7\u0131s\u0131ndan pirin\u00e7 veya makarnadan daha y\u00fcksek olan bir tam tah\u0131ld\u0131r, bu nedenle size iyi bak\u0131lacakt\u0131r.<\/p>\n

At\u0131\u015ft\u0131rmal\u0131k Bir Protein Sars\u0131nt\u0131s\u0131 Al\u0131n<\/h3>\n

Haz\u0131r protein i\u00e7ecekleri hareket halindeyken harikad\u0131r, ancak y\u00fcksek proteinli kolay bir at\u0131\u015ft\u0131rmal\u0131k i\u00e7in protein tozunu su veya s\u00fctle de kar\u0131\u015ft\u0131rabilirsiniz. Antrenmandan sonra, bir protein i\u00e7ece\u011fi toparlanman\u0131z\u0131 h\u0131zland\u0131rabilir ve kaslar\u0131n\u0131z\u0131n yeniden yap\u0131lanmas\u0131na yard\u0131mc\u0131 olabilir.<\/p>\n

Yolda Y\u00fcksek Proteinli At\u0131\u015ft\u0131rmal\u0131klar Ta\u015f\u0131y\u0131n<\/h3>\n

\u0130ster protein \u00e7ubuklar\u0131, ister sars\u0131nt\u0131l\u0131, kat\u0131 ha\u015flanm\u0131\u015f yumurta, konserve ton bal\u0131\u011f\u0131 veya somon sever olun, bu y\u00fcksek proteinli yiyeceklerin t\u00fcm\u00fc, hareket halindeyken protein takviyesi i\u00e7in \u00f6nceden haz\u0131rlanabilir! Yumurtalar\u0131n raf \u00f6mr\u00fc daha k\u0131sad\u0131r, ancak protein \u00e7ubuklar\u0131, sars\u0131nt\u0131l\u0131 ve konserve bal\u0131klar aylarca oda s\u0131cakl\u0131\u011f\u0131nda saklanabilir.<\/p>\n

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Ya\u011fs\u0131z, Protein Yo\u011fun G\u0131dalar\u0131 Se\u00e7in<\/h3>\n

Elbette, burgerler lezzetlidir, ancak protein al\u0131m\u0131n\u0131z\u0131 art\u0131rmaya \u00e7al\u0131\u015f\u0131rken odaklanman\u0131z gereken en iyi \u015fey, doymu\u015f ya\u011f i\u00e7ermeyen y\u00fcksek proteinli yiyecekler alabilirsiniz. Ya\u011fs\u0131z k\u00fcmes hayvanlar\u0131, ya\u011fs\u0131z domuz eti, bal\u0131k ve ya\u011fs\u0131z s\u0131\u011f\u0131r eti se\u00e7eneklerini se\u00e7in. Ve \u00e7ok fazla ya\u011f eklemekten ka\u00e7\u0131nmak i\u00e7in proteinlerinizi \u0131zgara, sote veya f\u0131r\u0131nlamay\u0131 se\u00e7in.<\/p>\n

Protein \u0130\u00e7eren Ya\u011flar\u0131 Se\u00e7in<\/h3>\n

T\u00fcm ya\u011f kaynaklar\u0131 e\u015fit yarat\u0131lmam\u0131\u015ft\u0131r – ve f\u0131nd\u0131k, tohum ve avokado gibi baz\u0131 kalp sa\u011fl\u0131kl\u0131 ya\u011flar asl\u0131nda iyi miktarda protein i\u00e7erir! Bir porsiyon f\u0131st\u0131k ezmesi (iki yemek ka\u015f\u0131\u011f\u0131) 8 g protein i\u00e7erirken avokado yakla\u015f\u0131k d\u00f6rt gram protein i\u00e7erir.<\/p>\n

Y\u00fcksek Proteinli Sebzeleri ve Mercimekleri Se\u00e7in<\/h3>\n

Sa\u011fl\u0131kl\u0131 ya\u011flar nas\u0131l protein i\u00e7erebiliyorsa, sebzeler ve di\u011fer bitki bazl\u0131 g\u0131dalar da protein i\u00e7erebilir. Brokoli, m\u0131s\u0131r, ku\u015fkonmaz ve enginar fincan ba\u015f\u0131na \u00fc\u00e7 ila be\u015f gram aras\u0131nda protein i\u00e7erirken, siyah fasulye, nohut, soya fasulyesi ve mercimek gibi fasulyeler fincan ba\u015f\u0131na ortalama 15-20 gram protein i\u00e7erebilir.<\/p>\n

\"\"<\/p>\n

Ekstra Protein \u0130\u00e7in Tohum Ekleyin<\/h3>\n

Chia tohumlar\u0131 ve kenevir tohumlar\u0131, lif ve sa\u011fl\u0131kl\u0131 ya\u011flar a\u00e7\u0131s\u0131ndan da zengin olan ek bitki bazl\u0131 protein kaynaklar\u0131d\u0131r. Ekstra gevreklik ve artan protein i\u00e7in smoothie’lere veya salatalara veya \u00e7orbalara sos olarak kenevir veya chia tohumu ekleyin. Chia tohumlar\u0131 yemek ka\u015f\u0131\u011f\u0131 ba\u015f\u0131na yakla\u015f\u0131k be\u015f gram protein i\u00e7erir ve kenevir tohumlar\u0131 yemek ka\u015f\u0131\u011f\u0131 ba\u015f\u0131na yakla\u015f\u0131k \u00fc\u00e7 gram protein i\u00e7erir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Protein, karbonhidrat ve ya\u011flara ek olarak diyetimiz i\u00e7in gerekli olan \u00fc\u00e7 makro besinden biridir. Protein al\u0131m\u0131 i\u00e7in genel kurallar g\u00fcnde yakla\u015f\u0131k 50-60 gram tavsiye etse de, bundan daha fazlas\u0131na ihtiya\u00e7 duyan birka\u00e7 grup insan vard\u0131r. D\u00fczenli egzersiz yapanlar, sakatl\u0131ktan kurtulanlar, \u00e7ok aktif olanlar veya kas yapmaya \u00e7al\u0131\u015fanlar, \u00f6nerilen temel seviyeden daha fazla proteine \u200b\u200bihtiya\u00e7 duyarlar. …<\/p>\n","protected":false},"author":8,"featured_media":40155,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[],"class_list":["post-40154","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/40154","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=40154"}],"version-history":[{"count":1,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/40154\/revisions"}],"predecessor-version":[{"id":40159,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/40154\/revisions\/40159"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=\/wp\/v2\/media\/40155"}],"wp:attachment":[{"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=40154"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=40154"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/adanaseshaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=40154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}