{"id":4147,"date":"2020-09-18T08:47:14","date_gmt":"2020-09-18T05:47:14","guid":{"rendered":"http:\/\/blog.naramaxx.com\/?p=4147"},"modified":"2020-09-16T15:57:07","modified_gmt":"2020-09-16T12:57:07","slug":"et-disinda-protein-alabileceginiz-yiyecekler","status":"publish","type":"post","link":"https:\/\/blog.naramaxx.com\/EskiBlog\/et-disinda-protein-alabileceginiz-yiyecekler\/","title":{"rendered":"Et D\u0131\u015f\u0131nda Protein Alabilece\u011finiz Yiyecekler"},"content":{"rendered":"

Vegan ya da vejetaryen olmak istiyorsunuz ya da sadece bitki bazl\u0131 bir beslenme program\u0131n\u0131 uygulamak istiyorsunuz fakat etten gelen proteini neyle dolduraca\u011f\u0131n\u0131z\u0131 bilemiyorsunuz\u2026 \u0130\u015fte bu sorunun cevab\u0131 tam olarak bu yaz\u0131da gizli! K\u0131rm\u0131z\u0131 eti ya da beyaz eti beslenme d\u00fczeninizden \u00e7\u0131karmak ilk bak\u0131\u015fta \u00e7ok radikal ve b\u00fcy\u00fck bir karar da olsa d\u00fcnyam\u0131z\u0131n ve kendi gelece\u011finiz i\u00e7in etten biraz uzak durmakta fayda var. <\/p>\n

Bununla birlikte, bir\u00e7ok uzman, iyi planlanm\u0131\u015f bir vejetaryen veya vegan diyetinin size ihtiyac\u0131n\u0131z olan t\u00fcm besinleri sa\u011flayabilece\u011fi konusunda hemfikir. Yine de baz\u0131 bitki besinleri di\u011ferlerinden \u00f6nemli \u00f6l\u00e7\u00fcde daha fazla protein i\u00e7eriyor. Peki bunlar hangileri? <\/p>\n

1. Seitan, Tofu gibi et ikameleri<\/strong><\/p>\n

Eskiden \u00fclkemizde rastlanmasa da yava\u015f yava\u015f seitandan yap\u0131lan \u00fcr\u00fcnler g\u00f6rmeye ba\u015flad\u0131k. Seitan, bir\u00e7ok vejetaryen ve vegan i\u00e7in pop\u00fcler bir protein kayna\u011f\u0131.<\/p>\n

Bu\u011fday\u0131n ana proteini olan gl\u00fctenden yap\u0131lan seitan, soya bazl\u0131 bir\u00e7ok sahte etin aksine, pi\u015firildi\u011finde etin g\u00f6r\u00fcn\u00fcm\u00fcne ve dokusuna benzer. Bununla birlikte, \u00e7\u00f6lyak hastal\u0131\u011f\u0131 veya gl\u00fcten duyarl\u0131l\u0131\u011f\u0131 olan ki\u015filer seitandan ka\u00e7\u0131nmal\u0131d\u0131r.
\n\"\"<\/a>
\n2. Mercimek<\/strong><\/p>\n

Pi\u015fmi\u015f kap ba\u015f\u0131na 18 gram protein (240 ml) de\u011feri ile mercimek harika bir protein kayna\u011f\u0131d\u0131r.
\nTaze salatalardan doyurucu \u00e7orbalara ve baharatl\u0131 \u00e7e\u015fitli yemeklerde mercime\u011fi s\u0131k s\u0131k kullanabilirsiniz. Mercimek ayr\u0131ca iyi miktarda yava\u015f sindirilmi\u015f karbonhidrat i\u00e7erir ve tek bir bardak (240 ml) \u00f6nerilen g\u00fcnl\u00fck lif al\u0131m\u0131n\u0131n yakla\u015f\u0131k% 50’sini sa\u011flar.<\/p>\n

Mercimek ayr\u0131ca kalp hastal\u0131\u011f\u0131, diyabet, a\u015f\u0131r\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 ve baz\u0131 kanser t\u00fcrleri riskini azaltmaya yard\u0131mc\u0131 olabilir.
\n\"\"<\/a>
\n3. Nohut ve \u00c7o\u011fu Fasulye \u00c7e\u015fitleri<\/strong><\/p>\n

Meksika fasulyesi, kuru fasulye, barbunya ve di\u011fer bir\u00e7ok fasulye \u00e7e\u015fidi, porsiyon ba\u015f\u0131na y\u00fcksek miktarda protein i\u00e7erir. Nohut da y\u00fcksek protein i\u00e7eri\u011fine sahip ba\u015fka bir baklagildir.
\nHem fasulye hem de nohut, pi\u015fmi\u015f fincan (240 ml) ba\u015f\u0131na yakla\u015f\u0131k 15 gram protein i\u00e7erir. Ayn\u0131 zamanda m\u00fckemmel karbonhidrat, lif, demir, folat, fosfor, potasyum, manganez ve \u00e7e\u015fitli faydal\u0131 bitki bile\u015fik kaynaklar\u0131d\u0131r Dahas\u0131, birka\u00e7 \u00e7al\u0131\u015fma, fasulye ve di\u011fer baklagiller a\u00e7\u0131s\u0131ndan zengin bir diyetin kolesterol\u00fc d\u00fc\u015f\u00fcrebilece\u011fini, kan \u015fekeri seviyelerini kontrol etmeye yard\u0131mc\u0131 olabilece\u011fini, kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc ve hatta g\u00f6bek ya\u011f\u0131n\u0131 azaltabilece\u011fini g\u00f6stermektedir.
\n\"\"<\/a>
\n4. Ye\u015fil Bezelye<\/strong><\/p>\n

Ye\u015fil bezelye genellikle bir garnit\u00fcr ve meze olarak servis edilir ancak pi\u015fmi\u015f fincan ba\u015f\u0131na 9 gram protein i\u00e7erir (240 ml), bu bir fincan s\u00fctten biraz daha fazlad\u0131r.<\/p>\n

Dahas\u0131, bir porsiyon ye\u015fil bezelye g\u00fcnl\u00fck lif, A vitamini, C, K, tiamin, folat ve manganez gereksinimlerinizin % 25’inden fazlas\u0131n\u0131 kar\u015f\u0131lar. Bezelye ayn\u0131 zamanda iyi bir demir, magnezyum, fosfor, \u00e7inko, bak\u0131r ve di\u011fer birka\u00e7 B vitamini kayna\u011f\u0131d\u0131r.
\n\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Vegan ya da vejetaryen olmak istiyorsunuz ya da sadece bitki bazl\u0131 bir beslenme program\u0131n\u0131 uygulamak istiyorsunuz fakat etten gelen proteini neyle dolduraca\u011f\u0131n\u0131z\u0131 bilemiyorsunuz\u2026 \u0130\u015fte bu sorunun cevab\u0131 tam olarak bu yaz\u0131da gizli! K\u0131rm\u0131z\u0131 eti ya da beyaz eti beslenme d\u00fczeninizden \u00e7\u0131karmak ilk bak\u0131\u015fta \u00e7ok radikal ve b\u00fcy\u00fck bir karar da olsa d\u00fcnyam\u0131z\u0131n ve kendi gelece\u011finiz […]<\/p>\n","protected":false},"author":68,"featured_media":4148,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_metadesc":""},"categories":[10,3],"tags":[1373,398,187,227],"yoast_head":"\nEt D\u0131\u015f\u0131nda Protein Alabilece\u011finiz Yiyecekler - NaraMaxx Fashion Blog+<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.naramaxx.com\/EskiBlog\/et-disinda-protein-alabileceginiz-yiyecekler\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Et D\u0131\u015f\u0131nda Protein Alabilece\u011finiz Yiyecekler - NaraMaxx Fashion Blog+\" \/>\n<meta property=\"og:description\" content=\"Vegan ya da vejetaryen olmak istiyorsunuz ya da sadece bitki bazl\u0131 bir beslenme program\u0131n\u0131 uygulamak istiyorsunuz fakat etten gelen proteini neyle dolduraca\u011f\u0131n\u0131z\u0131 bilemiyorsunuz\u2026 \u0130\u015fte bu sorunun cevab\u0131 tam olarak bu yaz\u0131da gizli! 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