3 g\u00fcnde zay\u0131flamak m\u00fcmk\u00fcn. \u0130nat\u00e7\u0131 kilolardan kurtulmak i\u00e7in Diyetisyen K\u00fcbra Bal\u2019\u0131n haz\u0131rlad\u0131\u011f\u0131 3 g\u00fcnl\u00fck protein diyetini uygulayabilirsiniz. Proteinin zay\u0131flamaya faydalar\u0131, t\u00fcketim miktar\u0131 ve protein i\u00e7eren besinleri, \u00f6zel haberimizden \u00f6\u011frenebilirsiniz.<\/p>\n

Protein nedir, ne i\u015fe yarar?<\/p>\n

Proteinler v\u00fccut h\u00fccrelerimizin temel yap\u0131ta\u015flar\u0131d\u0131r. Kas, kemik, kan gibi dokular\u0131n b\u00fcy\u00fcmesini ve devaml\u0131l\u0131\u011f\u0131n\u0131 sa\u011flarlar. Ayr\u0131ca enzimlerin, hormonlar\u0131n, hemoglobinin yap\u0131s\u0131nda bulunan proteinlerin antikor olu\u015fumuna, p\u0131ht\u0131la\u015fmaya, v\u00fccudun elektrolit ve asit-baz dengesinin d\u00fczenlenmesine katk\u0131lar\u0131 vard\u0131r.<\/p>\n

Protein zay\u0131flat\u0131r m\u0131?<\/p>\n

V\u00fccudumuz s\u00fcrekli kendini yeniledi\u011finden v\u00fccutta bir protein yap\u0131m ve y\u0131k\u0131m\u0131 s\u00f6z konusudur. Karbonhidrat ve ya\u011flar v\u00fccutta depolan\u0131r ve ihtiya\u00e7 halinde kullan\u0131l\u0131rken, proteinler depolanmazlar. Bu nedenle ya\u015fam\u0131n devam etmesi i\u00e7in, v\u00fccuttan at\u0131lan proteinin yerine yenisinin konulmas\u0131 gerekir. Bu da besinlerden al\u0131nan proteinle m\u00fcmk\u00fcnd\u00fcr. Yeterli ve dengeli beslenmenin en temel besin \u00f6\u011fesi olan proteinlerin, zay\u0131flamaya da katk\u0131s\u0131 b\u00fcy\u00fckt\u00fcr.<\/p>\n

Proteinler sindirilip metabolize olurken, karbonhidrat ya da ya\u011f sindirim s\u00fcrecine nazaran iki kattan daha fazla enerji harcan\u0131r.<\/p>\n

Kalorileri ayn\u0131 bile olsa proteini y\u00fcksek diyetler zay\u0131flama s\u00fcrecinde ya\u011fs\u0131z v\u00fccut k\u00fctlesinin daha fazla tutulmas\u0131n\u0131 sa\u011flar ve b\u00f6ylece kas dokular\u0131 korunmu\u015f olur. Kas k\u00fctlesi y\u00fcksek olan bireyler daha kolay kilo veririler.<\/p>\n

Proteinler tok tutar m\u0131?<\/p>\n

Yap\u0131lan bir\u00e7ok \u00e7al\u0131\u015fma, protein t\u00fcketmenin karbonhidrat ve ya\u011f t\u00fcketmekten daha doyurucu oldu\u011funu g\u00f6steriyor. Diyetlerde ihtiya\u00e7 olan tokluk, proteinli besinlerle sa\u011flan\u0131r.<\/p>\n

Proteinli yiyeceklerin glisemik indeksleri daha d\u00fc\u015f\u00fckt\u00fcr. Bu durumda, kan \u015fekerinde daha az dalgalanmalara neden olur. Karbonhidratlar gibi kan \u015fekerini h\u0131zl\u0131 y\u00fckseltmezler, b\u00f6ylece s\u0131k ac\u0131kmalar\u0131n ve at\u0131\u015ft\u0131rmal\u0131klar\u0131n \u00f6n\u00fcne ge\u00e7ilir.<\/p>\n

yumurtali-ekmek<\/p>\n

Protein al\u0131rken spor yapmal\u0131 m\u0131y\u0131z?<\/p>\n

Diyetle al\u0131nan proteinin v\u00fccut taraf\u0131ndan etkin kullan\u0131m\u0131 egzersizle artar. Yeterli miktarda protein t\u00fcketmek, a\u011f\u0131rl\u0131k ta\u015f\u0131ma ya da kald\u0131rma, merdivenlerden inme ya da \u00e7\u0131kma gibi dayan\u0131kl\u0131l\u0131k egzersizleriyle birle\u015firse, kilo verirken kaslar\u0131n\u0131z\u0131 koruman\u0131za ve istedi\u011finiz forma girmenize yard\u0131mc\u0131 olur. Bu durumda ya\u011f k\u00fctlesi azal\u0131r, kas k\u00fctlesi artar. Bir anlamda, ya\u011flar\u0131n\u0131z\u0131 kasa d\u00f6n\u00fc\u015ft\u00fcrm\u00fc\u015f olursunuz. Ya\u011f yakarken kaslar\u0131n\u0131z\u0131 korur ve bedeninizi forma sokarsan\u0131z kendinizi daha iyi hisseder ve iyi g\u00f6r\u00fcn\u00fcrs\u00fcn\u00fcz. Ayn\u0131 zamanda daha iyi bir \u015fekle kavu\u015fur, marketten ald\u0131\u011f\u0131n\u0131z po\u015fetleri daha kolay ta\u015f\u0131yarak merdivenleri \u00e7\u0131kar ya da \u00e7ocuklar\u0131n\u0131z\u0131n pe\u015finden daha rahat ko\u015fabilirsiniz. Sizinle ayn\u0131 kiloda olan ama ya\u011f oran\u0131 y\u00fcksek birine g\u00f6re daha fazla kalori yakars\u0131n\u0131z.<\/p>\n

Ne kadar protein almal\u0131y\u0131z?<\/p>\n

G\u00fcnl\u00fck enerji ihtiyac\u0131n\u0131n y\u00fczde 20-25 \u2018i protein i\u00e7erdi\u011finden, d\u00fc\u015f\u00fck proteinli diyetlere g\u00f6re daha kolay ve h\u0131zl\u0131 kilo kay\u0131plar\u0131 g\u00f6r\u00fcl\u00fcr.<\/p>\n

V\u00fccudumuzun ihtiyac\u0131 olan protein gereksinimini etkileyen bir\u00e7ok fakt\u00f6r var. Ya\u015f, cinsiyet, egzersiz, b\u00fcy\u00fcme \u00e7a\u011f\u0131, hamilelik gibi\u2026 Diyetinizde g\u00fcnl\u00fck protein ihtiyac\u0131n\u0131z\u0131 ortalama olarak kilonuzu 1-1,5 de\u011feri ile \u00e7arparak bulabilirsiniz. Yani, 80 kilo biriyseniz g\u00fcnde 80 gram protein alman\u0131z uygundur. Ancak dedi\u011fim gibi bu ortalama bir de\u011ferdir.<\/p>\n

Protein i\u00e7eren besinler nelerdir?<\/p>\n

Diyetinizde ne kadar \u00e7e\u015fitlilik yarat\u0131rsan\u0131z v\u00fccudunuzun sa\u011fl\u0131kl\u0131 olmak i\u00e7in ihtiya\u00e7 duydu\u011fu vitamin, mineral ve di\u011fer mikro besinlerin b\u00fct\u00fcn \u00e7e\u015fitlerinden alma ihtimaliniz o kadar artar. Ayr\u0131ca, protein kaynaklar\u0131n\u0131 \u00e7e\u015fitlendirmeniz temel ya\u011flardan ve aminoasitlerden dengeli bir bi\u00e7imde t\u00fcketme e\u011filiminizi de y\u00fckseltir. Daha ya\u011fl\u0131 protein kaynaklar\u0131n\u0131n doyurucu olma \u00f6zelli\u011fi daha fazlad\u0131r. B\u00f6ylece ya\u011fl\u0131 etler ve tam ya\u011fl\u0131 \u00fcr\u00fcnler t\u00fcketebilirsiniz.<\/p>\n

Proteinler, aminoasit zincirlerinden meydana gelir. Hayvansal kaynakl\u0131 proteinler t\u00fcm \u00f6nemli aminoasitleri i\u00e7erdi\u011fi i\u00e7in iyi kaliteli protein, bitkisel proteinler ise bir veya daha fazla aminoasiti eksik i\u00e7erdi\u011fi i\u00e7in d\u00fc\u015f\u00fck kaliteli protein olarak adland\u0131r\u0131l\u0131r. Hayvansal kaynakl\u0131 proteinlerin (et, s\u00fct, yumurta,..) sindirilebilirlik oran\u0131 y\u00fczde 91-100 iken, bitkisel kaynakl\u0131 olanlar\u0131n (tah\u0131llar ve kuru bakliyatlar) y\u00fczde 69-90\u2019d\u0131r. Anne s\u00fct\u00fc ve yumurta \u00f6rnek protein i\u00e7eren iki temel besindir.<\/p>\n

sporcu-kadin<\/p>\n

Protein beslenmesi nas\u0131l olur?<\/p>\n

Sabahlar\u0131, 2 yumurtal\u0131 az ya\u011fl\u0131 omlet veya menemen, 2 dilim peynir.<\/p>\n

\u00d6\u011fle ve ak\u015fam yemeklerinin en az birinde: 150 gr k\u0131rm\u0131z\u0131 et \/ 250 gram tavuk veya hindi \/120 gr ton bal\u0131\u011f\u0131 \/1 porsiyon \u0131zgara bal\u0131k<\/p>\n

Haftada 2 g\u00fcn kuru bakliyat yeme\u011fi veya salatas\u0131 (karabu\u011fday, kinoa, ma\u015f fas\u00fclyesi, barbunya, mercimek,\u2026)<\/p>\n

Ana Yemeklerde: Birer kase yo\u011furt veya 1 bardak kefir<\/p>\n

Ara \u00d6\u011f\u00fcnde: 1 avu\u00e7 kuruyemi\u015f kar\u0131\u015f\u0131m\u0131 (ceviz, badem, kaju, f\u0131nd\u0131k, yer f\u0131st\u0131\u011f\u0131,..)<\/p>\n

\u0130nat\u00e7\u0131 Kilolara Kar\u015f\u0131 3 g\u00fcnl\u00fck Protein Diyeti<\/p>\n

Sabah<\/p>\n

2 adet yumurta (ha\u015flanm\u0131\u015f, omlet, menemen gibi olabilir.)
\n2 dilim peynir \u00e7e\u015fitleri
\nRoka, maydanoz, k\u0131rm\u0131z\u0131 biber
\n\u00d6\u011fle ve Ak\u015fam<\/p>\n

120-150 gram k\u0131rm\u0131z\u0131 et \/ tavuk eti \/ \u0131zgara bal\u0131k \/ ton bal\u0131\u011f\u0131
\nZeytinya\u011fl\u0131 bol salata
\n\u0130kindi Ara \u00f6\u011f\u00fcn\u00fc<\/p>\n

G\u00fcn: 1 bardak s\u00fct +3 cevizi\u00e7i
\nG\u00fcn: 1 bardak kefir + 15 i\u00e7 badem
\nG\u00fcn: 2 kutu probiyotik yo\u011furt + 15 f\u0131nd\u0131k
\nBu diyette \u00e7orba, kuru bakliyat, ekmek, meyve vs bulunmamaktad\u0131r. Yan\u0131 s\u0131ra 2 litre su i\u00e7ilmelidir.<\/p>\n

Bu diyet listesi 20-45 ya\u015f aras\u0131 sa\u011fl\u0131kl\u0131 bireyler i\u00e7indir. \u00c7ocuklar, hamileler, b\u00f6brek hastalar\u0131 taraf\u0131ndan uygulanmamal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

3…<\/p>\n","protected":false},"author":1,"featured_media":22613,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[136],"tags":[11099],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/22612"}],"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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=22612"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/22612\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/22613"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=22612"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=22612"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=22612"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}