{"id":5770,"date":"2021-12-01T16:05:28","date_gmt":"2021-12-01T13:05:28","guid":{"rendered":"https:\/\/zdmaa.com\/?p=5770"},"modified":"2021-12-01T16:05:28","modified_gmt":"2021-12-01T13:05:28","slug":"zdmaa-com-eat-protein-foods","status":"publish","type":"post","link":"https:\/\/zdmaa.com\/tr\/zdmaa-com-eat-protein-foods\/","title":{"rendered":"Proteinli yiyecekler sizin i\u00e7in iyidir"},"content":{"rendered":"<div class=\"td-post-header\">\n<header class=\"td-post-title\">\n<h1 class=\"entry-title\"><span>Proteinli yiyecekler sizin i\u00e7in iyidir<\/span><\/h1>\n<div class=\"td-module-meta-info\"><\/div>\n<\/header>\n<\/div>\n<div class=\"td-post-content tagdiv-type\">\n<h2><span>Proteinli yiyecekler sizin i\u00e7in iyidir<\/span><\/h2>\n<p><span>Sa\u011fl\u0131kl\u0131 beslenme d\u00fczeninin bir par\u00e7as\u0131 olarak \u00e7e\u015fitli proteinli yiyecekler yiyebilirsiniz.<\/span><\/p>\n<p><span>Proteinli g\u0131dalar a\u015fa\u011f\u0131dakiler gibi \u00f6nemli besinleri i\u00e7erir:<\/span><\/p>\n<ul>\n<li><span>protein<\/span><\/li>\n<li><span>vitaminler<\/span><\/li>\n<li><span>metal<\/span><\/li>\n<\/ul>\n<p><span>Bitkilerden gelen proteinli yiyecekleri daha s\u0131k se\u00e7in. Bitkisel proteinli g\u0131dalar, di\u011fer proteinli g\u0131da t\u00fcrlerinden daha fazla lif ve daha az doymu\u015f ya\u011f sa\u011flayabilir. Bu kalp sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in faydal\u0131 olabilir.<\/span><\/p>\n<p><span>Beslenme ihtiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131lamak i\u00e7in \u00e7ok miktarda proteinli g\u0131dalar yemeniz gerekmez. A\u015fa\u011f\u0131dakiler gibi proteinli yiyecekleri yemeye \u00e7al\u0131\u015f\u0131n:<\/span><\/p>\n<ul>\n<li><span>Yumurta<\/span><\/li>\n<li><span>Ya\u011fs\u0131z et ve k\u00fcmes hayvanlar\u0131 <\/span>\n<ul>\n<li><span>Az ya\u011fl\u0131 s\u0131\u011f\u0131r eti, domuz eti ve yabani av eti par\u00e7alar\u0131<\/span><\/li>\n<li><span>T\u00fcrkiye<\/span><\/li>\n<li><span>Tavuk<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>F\u0131nd\u0131k ve tohumlar <\/span>\n<ul>\n<li><span>yer f\u0131st\u0131\u011f\u0131<\/span><\/li>\n<li><span>Badem<\/span><\/li>\n<li><span>ka\u015fu<\/span><\/li>\n<li><span>F\u0131st\u0131k ezmesi<\/span><\/li>\n<li><span>ay \u00e7ekirde\u011fi<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>bal\u0131k ve kabuklu deniz \u00fcr\u00fcnleri <\/span>\n<ul>\n<li><span>alabal\u0131k<\/span><\/li>\n<li><span><span class=\"\">Karides<\/span><\/span><\/li>\n<li><span>Somon<\/span><\/li>\n<li><span>Tarakl\u0131 istiridye<\/span><\/li>\n<li><span>sardalya<\/span><\/li>\n<li><span>orkinos<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>Az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri <\/span>\n<ul>\n<li><span>S\u00fct<\/span><\/li>\n<li><span>yo\u011furt<\/span><\/li>\n<li><span>D\u00fc\u015f\u00fck sodyumlu peynir<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>Fasulye, bezelye ve mercimek <\/span>\n<ul>\n<li><span>Kahverengi, ye\u015fil, k\u0131rm\u0131z\u0131 veya di\u011fer mercimek<\/span><\/li>\n<li><span>Nohut ve bezelye gibi bezelye<\/span><\/li>\n<li><span>Siyah fasulye ve barbunya fasulyesi gibi kuru fasulye<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>G\u00fc\u00e7lendirilmi\u015f soya i\u00e7ecekleri, soya peyniri, soya fasulyesi ve di\u011fer soya \u00fcr\u00fcnleri<\/span><\/li>\n<\/ul>\n<h2><a id=\"section-2\" name=\"section-2\"><\/a><span>Sa\u011fl\u0131kl\u0131 proteinli g\u0131dalar\u0131 se\u00e7me ve haz\u0131rlama<\/span><\/h2>\n<p><span>Aralar\u0131ndan se\u00e7im yapabilece\u011finiz farkl\u0131 proteinli yiyecekler vard\u0131r. Sa\u011fl\u0131kl\u0131 se\u00e7imler yap\u0131n.<\/span><\/p>\n<h3><span>Fasulye, bezelye ve mercimek<\/span><\/h3>\n<p><span>Se\u00e7mek:<\/span><\/p>\n<ul>\n<li><span>Evde \u0131slat\u0131p pi\u015firmek i\u00e7in kuru fasulye, bezelye ve mercimek<\/span><\/li>\n<li><span>Konserve fasulye, bezelye ve mercimek sodyumda d\u00fc\u015f\u00fckt\u00fcr veya sodyumu azaltmak i\u00e7in durulay\u0131n ve bo\u015falt\u0131n.<\/span><\/li>\n<\/ul>\n<h3><span>F\u0131nd\u0131k ve tohumlar<\/span><\/h3>\n<p><span>Se\u00e7mek:<\/span><\/p>\n<ul>\n<li><span>Kuru Kavrulmu\u015f Kuruyemi\u015f ve Tohumlar Eklemeden: <\/span>\n<ul>\n<li><span>\u015fekerler<\/span><\/li>\n<li><span>ya\u011flar (ya\u011flar)<\/span><\/li>\n<li><span>Sodyum tuzu)<\/span><\/li>\n<\/ul>\n<\/li>\n<li><span>F\u0131st\u0131k ezmesi veya tek bile\u015fen olarak yer f\u0131st\u0131\u011f\u0131 veya f\u0131nd\u0131k i\u00e7eren di\u011fer f\u0131nd\u0131k ezmesi. \u00c7ok az katk\u0131 maddesi i\u00e7eren veya hi\u00e7 katk\u0131 maddesi i\u00e7ermeyenleri se\u00e7in: <\/span>\n<ul>\n<li><span>sodyum<\/span><\/li>\n<li><span>\u015fekerler<\/span><\/li>\n<li><span>Doymu\u015f ya\u011f<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span>bal\u0131k ve kabuklu deniz \u00fcr\u00fcnleri<\/span><\/h3>\n<p><span>Se\u00e7mek:<\/span><\/p>\n<ul>\n<li><span>Az veya hi\u00e7 sodyum i\u00e7ermeyen konserve bal\u0131k<\/span><\/li>\n<li><span>Bal\u0131klar ve kabuklu deniz \u00fcr\u00fcnleri (taze veya dondurulmu\u015f): <\/span>\n<ul>\n<li><span>ekmekli<\/span><\/li>\n<li><span>Vurmak<\/span><\/li>\n<li><span>yo\u011fun korku<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><span>ya\u011fs\u0131z et<\/span><\/h3>\n<p><span>Se\u00e7mek:<\/span><\/p>\n<ul>\n<li><span>Derisiz k\u00fcmes hayvanlar\u0131<\/span><\/li>\n<li><span>S\u0131\u011f\u0131r filetosu ve yuvarlak et gibi ya\u011fs\u0131z et par\u00e7alar\u0131<\/span><\/li>\n<li><span>Zengin soslar i\u00e7ermeyen taze veya dondurulmu\u015f et ve k\u00fcmes hayvanlar\u0131<\/span><\/li>\n<li><span>Az veya hi\u00e7 sodyum veya doymu\u015f ya\u011f i\u00e7ermeyen haz\u0131r etler<\/span><\/li>\n<\/ul>\n<h3><span>S\u00fct ve s\u00fct \u00fcr\u00fcnleri<\/span><\/h3>\n<p><span>Se\u00e7mek:<\/span><\/p>\n<ul>\n<li><span>az ya\u011fl\u0131 peynir<\/span><\/li>\n<li><span>Az ya\u011fl\u0131 \u015fekersiz yo\u011furt<\/span><\/li>\n<li><span>Az ya\u011fl\u0131 \u015fekersiz s\u00fct<\/span><\/li>\n<\/ul>\n<h3><span>Soya \u00fcr\u00fcnleri ve g\u00fc\u00e7lendirilmi\u015f soya i\u00e7ecekleri<\/span><\/h3>\n<p><span>Se\u00e7mek:<\/span><\/p>\n<ul>\n<li><span>D\u00fc\u015f\u00fck sodyum soya \u00fcr\u00fcnleri<\/span><\/li>\n<li><span>\u015eekersiz soya i\u00e7ecekleri<\/span><\/li>\n<\/ul>\n<h3><span>Proteinli yiyecekler haz\u0131rlay\u0131n<\/span><\/h3>\n<p><span>Yeme\u011finizi haz\u0131rlaman\u0131n sa\u011fl\u0131kl\u0131 yollar\u0131n\u0131 deneyin:<\/span><\/p>\n<ul>\n<li><span>Pi\u015firdikten sonra fazla ya\u011f\u0131n\u0131 s\u00fcz\u00fcn<\/span><\/li>\n<li><span>Etten g\u00f6r\u00fcnen ya\u011flar\u0131 kesin<\/span><\/li>\n<li><span>Pi\u015firmeden \u00f6nce k\u00fcmes hayvanlar\u0131n\u0131n derisini \u00e7\u0131kar\u0131n<\/span><\/li>\n<li><span>Sos, tereya\u011f\u0131 veya sos miktar\u0131n\u0131 s\u0131n\u0131rlay\u0131n<\/span><\/li>\n<\/ul>\n<p><span>Az veya hi\u00e7 ilave doymu\u015f ya\u011f i\u00e7ermeyen pi\u015firme y\u00f6ntemlerini deneyin. Bunlar, a\u015fa\u011f\u0131daki gibi y\u00f6ntemleri i\u00e7erir:<\/span><\/p>\n<ul>\n<li><span>ekmek<\/span><\/li>\n<li><span>sorgulama<\/span><\/li>\n<li><span>kavurma<\/span><\/li>\n<li><span>A\u015f\u0131r\u0131 avlanma<\/span><\/li>\n<\/ul>\n<p><span>Lezzeti \u015fu \u015fekilde geli\u015ftirin:<\/span><\/p>\n<ul>\n<li><span>Otlar, limon veya sos ile baharat<\/span><\/li>\n<li><span>Zeytin ve kanola gibi sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren az miktarda ya\u011f kullan\u0131n.<\/span><\/li>\n<\/ul>\n<h2><a id=\"section-3\" name=\"section-3\"><\/a><span>At\u0131\u015ft\u0131rmal\u0131k fikirleri<\/span><\/h2>\n<p><span>Proteinli yiyecekler sa\u011fl\u0131kl\u0131 ve lezzetli at\u0131\u015ft\u0131rmal\u0131klard\u0131r. Bu h\u0131zl\u0131 ve lezzetli se\u00e7enekleri deneyin:<\/span><\/p>\n<ul>\n<li><span>F\u0131nd\u0131k ve tohumlar<\/span><\/li>\n<li><span>\u00c7ok ha\u015flanm\u0131\u015f yumurta<\/span><\/li>\n<li><span>F\u0131r\u0131nda kavrulmu\u015f nohut<\/span><\/li>\n<li><span>Taze sebzeli humus<\/span><\/li>\n<li><span>kereviz \u00e7ubuklar\u0131 \u00fczerinde f\u0131st\u0131k ezmesi<\/span><\/li>\n<li><span>Taze meyveli az ya\u011fl\u0131 yo\u011furt<\/span><\/li>\n<\/ul>\n<h2><a id=\"section-4\" name=\"section-4\"><\/a><span>Bitkilerden gelen daha fazla proteinli g\u0131da nas\u0131l yenir?<\/span><\/h2>\n<p><span>Bitkilerden gelen daha fazla proteinli g\u0131da yemenin baz\u0131 kolay yollar\u0131:<\/span><\/p>\n<ul>\n<li><span>Daha kal\u0131n ve daha kremal\u0131 hale getirmek i\u00e7in harmanlanm\u0131\u015f \u00e7orbalara yumu\u015fak tofu ekleyin.<\/span><\/li>\n<li><span>\u00d6\u011fle yeme\u011fi i\u00e7in fasulye, mercimek ve pirin\u00e7 pilav\u0131 salatas\u0131 veya bir kase vejetaryen biber deneyin.<\/span><\/li>\n<li><span>En sevdi\u011finiz tam tah\u0131l gevre\u011fini bir avu\u00e7 f\u0131nd\u0131k ve tohumla birle\u015ftirerek kendi kar\u0131\u015f\u0131m\u0131n\u0131z\u0131 yarat\u0131n.<\/span><\/li>\n<li><span>Nohutlar\u0131 tam tah\u0131ll\u0131 bir somuna yay\u0131n ve marul ve rendelenmi\u015f havu\u00e7 gibi sebzelerle doldurun.<\/span><\/li>\n<\/ul>\n<p><span>Her hafta iki etsiz \u00f6\u011f\u00fcn planlay\u0131n. Ana yemek olarak \u015funlar\u0131 kullanmay\u0131 deneyin:<\/span><\/p>\n<ul>\n<li><span>Bir b\u00f6rek i\u00e7inde fasulye<\/span><\/li>\n<li><span>K\u0131zarm\u0131\u015f sebzelerde tofu<\/span><\/li>\n<li><span>Tacos&#8217;ta humus ve fasulye<\/span><\/li>\n<li><span>\u00c7orba, g\u00fcve\u00e7 veya g\u00fcve\u00e7te mercimek<\/span><\/li>\n<\/ul>\n<div class=\"cfg-section round\">\n<h2><span>Sa\u011fl\u0131kl\u0131 bir se\u00e7im yap\u0131n<\/span><\/h2>\n<p><span>D\u00fczenli olarak ne yedi\u011finiz sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00f6nemlidir.<\/span><\/p>\n<ul>\n<li><span>Az veya hi\u00e7 sodyum, \u015feker veya doymu\u015f ya\u011f i\u00e7ermeyen yiyecekleri se\u00e7in.<\/span><\/li>\n<li><span>Sodyum, \u015feker veya doymu\u015f ya\u011f oran\u0131 daha d\u00fc\u015f\u00fck olan \u00fcr\u00fcnleri se\u00e7mek i\u00e7in Besin De\u011ferleri tablosunu g\u0131dalarla kar\u015f\u0131la\u015ft\u0131r\u0131n.<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Proteinli yiyecekler sizin i\u00e7in iyidir Proteinli yiyecekler sizin i\u00e7in iyidir Sa\u011fl\u0131kl\u0131 beslenme d\u00fczeninin bir par\u00e7as\u0131 olarak \u00e7e\u015fitli proteinli yiyecekler yiyebilirsiniz. Proteinli g\u0131dalar a\u015fa\u011f\u0131dakiler gibi \u00f6nemli besinleri i\u00e7erir: protein vitaminler metal Bitkilerden gelen proteinli yiyecekleri daha s\u0131k se\u00e7in. Bitkisel proteinli g\u0131dalar, di\u011fer proteinli g\u0131da t\u00fcrlerinden daha fazla lif ve daha az doymu\u015f ya\u011f sa\u011flayabilir. Bu kalp &hellip;<\/p>\n","protected":false},"author":1,"featured_media":4514,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[977,976],"class_list":["post-5770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-zdmaa-com-eat-protein-foods-tr","tag-proteinli-yiyecekler-sizin-icin-iyidir"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Proteinli yiyecekler sizin i\u00e7in iyidir - zdmaa<\/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:\/\/zdmaa.com\/tr\/zdmaa-com-eat-protein-foods\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Proteinli yiyecekler sizin i\u00e7in iyidir - zdmaa\" \/>\n<meta property=\"og:description\" content=\"Proteinli yiyecekler sizin i\u00e7in iyidir Proteinli yiyecekler sizin i\u00e7in iyidir Sa\u011fl\u0131kl\u0131 beslenme d\u00fczeninin bir par\u00e7as\u0131 olarak \u00e7e\u015fitli proteinli yiyecekler yiyebilirsiniz. Proteinli g\u0131dalar a\u015fa\u011f\u0131dakiler gibi \u00f6nemli besinleri i\u00e7erir: protein vitaminler metal Bitkilerden gelen proteinli yiyecekleri daha s\u0131k se\u00e7in. Bitkisel proteinli g\u0131dalar, di\u011fer proteinli g\u0131da t\u00fcrlerinden daha fazla lif ve daha az doymu\u015f ya\u011f sa\u011flayabilir. 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Proteinli g\u0131dalar a\u015fa\u011f\u0131dakiler gibi \u00f6nemli besinleri i\u00e7erir: protein vitaminler metal Bitkilerden gelen proteinli yiyecekleri daha s\u0131k se\u00e7in. Bitkisel proteinli g\u0131dalar, di\u011fer proteinli g\u0131da t\u00fcrlerinden daha fazla lif ve daha az doymu\u015f ya\u011f sa\u011flayabilir. 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