Hemen hemen t\u00fcm diyetisyenler diyet s\u0131ras\u0131nda protein al\u0131m\u0131n\u0131 \u00f6nerir. \u00c7\u00fcnk\u00fc protein ya\u011f yak\u0131m\u0131n\u0131n yan\u0131 s\u0131ra tok kalmay\u0131 da sa\u011fl\u0131yor. Fakat siz bunu yaparken de dikkat etmeniz gereken baz\u0131 durumlar vard\u0131r. Protein al\u0131m\u0131 hakk\u0131nda bilmeniz gerekenler ise \u015f\u00f6yle;<\/p>\n

\n
• 19-70 yas aral\u0131\u011f\u0131ndaki kad\u0131nlar i\u00e7in \u00f6nerdi\u011fi g\u00fcnl\u00fck protein miktar\u0131 46 gram olmal\u0131d\u0131r. Fakat aktif bir hayat\u0131 olan bir kimse bunu 80 grama kadar \u00e7\u0131karabilir.<\/li>\n
• Proteini sadece \u0131zgara tavuk, yumurta veya protein barlar\u0131 ile s\u0131n\u0131rlamay\u0131n. Bununla e\u015f de\u011ferde kabuklu besinler, tah\u0131llar ve sebzeler gibi bitkisel proteinleri de listenize ekleyin. Lif i\u00e7eren bu besinler kanser ve kalp krizini \u00f6nlemenin yan\u0131 s\u0131ra kilo vermeye de yard\u0131mc\u0131d\u0131r.<\/li>\n
• \u00d6zellikle egzersiz yapanlar i\u00e7in protein al\u0131m\u0131 kaslar a\u00e7\u0131s\u0131ndan b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r. Egzersizden yar\u0131m saat sonra amino asit y\u00f6n\u00fcnden zengin protein i\u00e7erikli beslenmeniz faydal\u0131 olacakt\u0131r. Amino asit a\u00e7\u0131s\u0131ndan zengin besinler ise s\u00fct ve s\u00fct \u00fcr\u00fcnlerinde, yumurtada, kavrulmu\u015f f\u0131st\u0131kta ve baz\u0131 protein tozlar\u0131d\u0131r.<\/li>\n
• Bir \u00f6\u011f\u00fcnde en fazla 20 ila 30 gram kadar protein t\u00fcketmek ideal olan \u00f6l\u00e7\u00fc. \u00c7\u00fcnk\u00fc vucut tek seferde ancak bu kadar\u0131n\u0131 \u00f6\u011f\u00fctebiliyor. Bu nedenle g\u00fcnl\u00fck proteinizi \u00f6\u011f\u00fcnlere b\u00f6lmelisiniz.<\/li>\n
• Sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar\u0131n protein almad\u0131\u011f\u0131n\u0131z \u00f6\u011f\u00fcnlerin a\u00e7\u0131\u011f\u0131n\u0131 kapatmas\u0131na dikkat etmelisiniz. \u00d6rne\u011fin, elman\u0131n yan\u0131nda biraz f\u0131st\u0131k ezmesi veya yo\u011furt ve tah\u0131l gibi dengeleyici ara \u00f6\u011f\u00fcn haz\u0131rlayabilirsiniz.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

  Hemen…<\/p>\n","protected":false},"author":4,"featured_media":105571,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1924],"tags":[1034,3237,40447,40449,40448],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/105570"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=105570"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/105570\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/105571"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=105570"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=105570"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=105570"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}