{"id":3079,"date":"2021-11-16T16:20:36","date_gmt":"2021-11-16T16:20:36","guid":{"rendered":"http:\/\/ahelth.com\/?p=3079"},"modified":"2021-11-16T16:20:36","modified_gmt":"2021-11-16T16:20:36","slug":"high-protein-foods-list-for-weight-loss","status":"publish","type":"post","link":"https:\/\/ahelth.com\/tr\/high-protein-foods-list-for-weight-loss\/","title":{"rendered":"41 Kilo Kayb\u0131 \u0130\u00e7in G\u00fcvenilir Y\u00fcksek Proteinli G\u0131dalar\u0131n Listesi"},"content":{"rendered":"

41 Kilo Kayb\u0131 \u0130\u00e7in G\u00fcvenilir Y\u00fcksek Proteinli G\u0131dalar\u0131n Listesi<\/span><\/span><\/h1>\n
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Y\u00fcksek proteinli bir diyet yemenin kas geli\u015ftirme, kilo verme ve yemekten sonra tokluk hissi gibi bir\u00e7ok faydas\u0131 vard\u0131r.\u00a0Yemek s\u0131ras\u0131nda bir\u00a0s\u00fcr\u00fc\u00a0\u00a0<\/span>Albroc\u00a0<\/span><\/strong>beni\u00a0<\/span><\/strong>n<\/span><\/strong>\u00a0\u00a0yard\u0131mc\u0131 olabilir, sa\u011fl\u0131kl\u0131 bir diyet bir\u00a0sa\u011fl\u0131kl\u0131 kalma \u00f6nemli bir par\u00e7as\u0131d\u0131r.<\/span> <\/p>\n

Protein a\u00e7\u0131s\u0131ndan zengin bir diyet yemek, insanlar\u0131n kilo vermesine yard\u0131mc\u0131 olabilir \u00e7\u00fcnk\u00fc a\u015f\u0131r\u0131 yemekten ka\u00e7\u0131nmalar\u0131na yard\u0131mc\u0131 olabilir.\u00a0Y\u00fcksek proteinli bir diyet, egzersizle birle\u015ftirildi\u011finde ya\u011fs\u0131z kas olu\u015fturmaya yard\u0131mc\u0131 olabilir.\u00a0Temiz kas, g\u00fcn boyunca daha fazla kalori yakmaya yard\u0131mc\u0131 olur ve bu da kilo kayb\u0131na yard\u0131mc\u0131 olabilir.<\/span><\/p>\n

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\u0130\u015fte bir ki\u015finin kilo vermesine yard\u0131mc\u0131 olmak i\u00e7in yiyebilece\u011fi en iyi proteinli yiyeceklerden baz\u0131lar\u0131.<\/span><\/p>\n

Kilo kayb\u0131 i\u00e7in y\u00fcksek proteinli diyetler \u015funlar\u0131 i\u00e7erir:<\/span><\/strong><\/h2>\n

Kara fasulye<\/span><\/strong><\/h2>\n

Siyah fasulye genellikle ucuz bir protein kayna\u011f\u0131d\u0131r.\u00a0Siyah fasulye bir\u00e7ok \u015fekilde haz\u0131rlanabilir, bu da onlar\u0131 yemek haz\u0131rlamada \u00e7ok y\u00f6nl\u00fc bir bile\u015fen haline getirir.<\/span><\/p>\n

Fasulye<\/span><\/strong><\/h2>\n

Baz\u0131 lima fasulyelerinin her biri 100 gram ba\u015f\u0131na 21 gram (g) protein sa\u011flar.<\/span><\/p>\n

M\u0131s\u0131r<\/span><\/strong><\/h2>\n

Sar\u0131 m\u0131s\u0131r, fincan ba\u015f\u0131na yakla\u015f\u0131k 15.6 gram protein i\u00e7erir.\u00a0Ek olarak m\u0131s\u0131r, kalsiyum da dahil olmak \u00fczere do\u011fru miktarda lif ve mineral i\u00e7erir.<\/span><\/p>\n

Somon<\/span><\/strong><\/h2>\n

Somon ya\u011fl\u0131 bir bal\u0131k olarak kabul edilir, bu da omega-3 ya\u011f asitleriyle dolu oldu\u011fu anlam\u0131na gelir.\u00a0Somon ayn\u0131 zamanda m\u00fckemmel bir protein kayna\u011f\u0131d\u0131r ve ki\u015finin yiyeceklerinden memnun hissetmesine yard\u0131mc\u0131 olabilir.\u00a0Somon, di\u011fer protein se\u00e7enekleri kadar b\u00fct\u00e7e dostu olmayabilir.<\/span><\/p>\n

Patates<\/span><\/strong><\/h2>\n

Patatesler en \u00e7ok ni\u015fastal\u0131 karbonhidratlar\u0131 ile bilinir ancak protein de dahil olmak \u00fczere iyi besin kaynaklar\u0131d\u0131r.\u00a0Kabu\u011fu a\u00e7\u0131k bir orta boy patates 4 g’dan fazla protein i\u00e7erir.\u00a0\u0130nsanlar patates haz\u0131rlarken dikkatli olmal\u0131d\u0131r \u00e7\u00fcnk\u00fc bir ki\u015fiye patates eklemek kalori say\u0131s\u0131n\u0131 art\u0131rabilir.<\/span><\/p>\n

Brokoli<\/span><\/strong><\/h2>\n

Bir fincan \u00e7i\u011f brokoli, 2.6 gram protein i\u00e7erir ve folik asit ve potasyum gibi bir\u00e7ok besin i\u00e7erir.\u00a0Bir fincan sadece 31 kalori i\u00e7erir.<\/span><\/p>\n

Karn\u0131bahar<\/span><\/strong><\/h2>\n

Karnabahar, \u00e7ok az kalori ile \u00e7ok miktarda protein i\u00e7erir.\u00a0Bir kase do\u011franm\u0131\u015f karnabahar 27 kalori ve 2 gram protein i\u00e7erir.<\/span><\/p>\n

\u00c7in l\u00e2hanas\u0131<\/span><\/strong><\/h2>\n

\u00c7in lahanas\u0131 olarak da bilinen bu sebze, protein a\u00e7\u0131s\u0131ndan zengin ve antioksidanlar a\u00e7\u0131s\u0131ndan zengindir.<\/span><\/p>\n

Yumurta<\/span><\/strong><\/h2>\n

Yumurtalar m\u00fckemmel bir protein, besin ve sa\u011fl\u0131kl\u0131 ya\u011f kayna\u011f\u0131d\u0131r.\u00a0\u00c7e\u015fitli ara\u015ft\u0131rmalar, yumurtalar\u0131n insanlar\u0131n kendilerini tatmin hissetmelerine yard\u0131mc\u0131 olabilece\u011fini ve a\u015f\u0131r\u0131 yemelerini engelleyebilece\u011fini g\u00f6stermi\u015ftir.\u00a0\u00d6rne\u011fin, bir ara\u015ft\u0131rma, kahvalt\u0131da ekmek yerine yumurta yiyen bir grup kad\u0131n\u0131n daha uzun s\u00fcre tok hissetti\u011fini ve g\u00fcn boyunca daha az kalori t\u00fcketti\u011fini buldu.<\/span><\/p>\n

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Et<\/span><\/strong><\/h2>\n

Ar\u0131 bir seferde \u00e7ok fazla protein sa\u011flar.\u00a0Kilo kayb\u0131 i\u00e7in se\u00e7im yapabilece\u011finiz bir dizi farkl\u0131 s\u0131\u011f\u0131r eti t\u00fcr\u00fc vard\u0131r.\u00a0Dengeli bir karbonhidrat diyeti uygulayan ki\u015filer ya\u011fs\u0131z s\u0131\u011f\u0131r eti yemelidir ve d\u00fc\u015f\u00fck karbonhidrat diyeti uygulayan bir ki\u015fi ya\u011fl\u0131 s\u0131\u011f\u0131r eti yiyebilir.<\/span><\/p>\n

Tavuk g\u00f6\u011fs\u00fc<\/span><\/strong><\/h2>\n

Tavuk g\u00f6\u011fs\u00fc k\u00fc\u00e7\u00fck bir protein kayna\u011f\u0131d\u0131r.\u00a0\u0130\u00e7indeki kalorilerin \u00e7o\u011fu, deriden uyguland\u0131\u011f\u0131nda do\u011frudan proteinden gelir.\u00a0136 gram derisiz tavuk g\u00f6\u011fs\u00fc, yakla\u015f\u0131k 26 gram protein sa\u011flar.<\/span><\/p>\n

yulaf<\/span><\/strong><\/h2>\n

Yulaf her biri 100 gramda yakla\u015f\u0131k 17 gram protein sa\u011flar.\u00a0Ayn\u0131 zamanda kompleks karbonhidrat kayna\u011f\u0131d\u0131r.\u00a0\u00c7i\u011f yulaf\u0131n haz\u0131rlanmas\u0131 yulaf ezmesi kadar kolayd\u0131r ve meyve ve kuruyemi\u015f gibi \u00e7e\u015fitli sa\u011fl\u0131kl\u0131 g\u0131dalarla tatland\u0131r\u0131labilir.\u00a0\u0130nsanlar genellikle ilave \u015feker i\u00e7erdi\u011finden haz\u0131r yulaf ezmesinden ka\u00e7\u0131nmal\u0131d\u0131r.<\/span><\/p>\n

Tuna<\/span><\/strong><\/h2>\n

Ton bal\u0131\u011f\u0131, ayn\u0131 zamanda \u00e7ok az kalori i\u00e7eren m\u00fckemmel ve yayg\u0131n olarak bulunan bir protein kayna\u011f\u0131d\u0131r.\u00a0Ton bal\u0131\u011f\u0131 az ya\u011fl\u0131 bir bal\u0131kt\u0131r.\u00a0Salatalara, sandvi\u00e7lere ve at\u0131\u015ft\u0131rmal\u0131klara ton bal\u0131\u011f\u0131 ekleyin.\u00a0Mayonez gibi ilave baharatlardan sak\u0131n\u0131n \u00e7\u00fcnk\u00fc bu istenmeyen ekstra kalorileri art\u0131rabilir.<\/span><\/p>\n

s\u0131cakl\u0131k<\/span><\/strong><\/h2>\n

Tempeh, vejetaryenler ve veganlar i\u00e7in pop\u00fcler bir protein kayna\u011f\u0131d\u0131r.<\/span>
\nTempeh, tofu gibi fasulyeden gelir.\u00a0Bununla birlikte, yar\u0131m fincan ba\u015f\u0131na yakla\u015f\u0131k 17 gram veren tofudan daha y\u00fcksek miktarda protein i\u00e7erir.\u00a0Tempeh haz\u0131r olmayabilir, ancak baz\u0131 marketler onu sebze b\u00f6l\u00fcm\u00fcnde ta\u015f\u0131r.<\/span><\/p>\n

Spirulina<\/span><\/strong><\/h2>\n

Spirulina, tatl\u0131 ve tuzlu suda \u00fcreyen bir bakteridir.\u00a0Toz halindeki k\u00fc\u00e7\u00fck bir miktar\u0131ndan besinler ve \u00e7e\u015fitli proteinler sa\u011flar.<\/span><\/p>\n

baklagiller<\/span><\/strong><\/h2>\n

Her iki baklagiller de lif ve protein bak\u0131m\u0131ndan zengindir.\u00a0Bu onlar\u0131 kilo verme diyetinin bir par\u00e7as\u0131 olarak iyi bir se\u00e7im yapar \u00e7\u00fcnk\u00fc \u00e7ok doyurucu olabilirler.\u00a0Bununla birlikte, baz\u0131 insanlar baklagilleri sindirmekte zorluk \u00e7ekebilir.<\/span><\/p>\n

kenevir tohumu<\/span><\/strong><\/h2>\n

\u0130nsanlar kenevir tohumlar\u0131n\u0131 tost yerine salatalarda kullanabilirler.\u00a0Kenevir tohumlar\u0131, yemek ka\u015f\u0131\u011f\u0131 ba\u015f\u0131na yakla\u015f\u0131k 9.5 gram protein sa\u011flar.\u00a0\u00c7o\u011fu markette bulmak \u00e7ok kolayd\u0131r, ancak olduk\u00e7a pahal\u0131 olabilir.<\/span><\/p>\n

g\u00fcne\u015fte kurutulmu\u015f domatesler<\/span><\/strong><\/h2>\n

G\u00fcne\u015fte kurutulmu\u015f domatesler bir\u00e7ok yeme\u011fe m\u00fckemmel bir katk\u0131 sa\u011flar ve yayg\u0131n olarak bulunur.\u00a0\u0130yi bir protein kayna\u011f\u0131n\u0131n yan\u0131 s\u0131ra ek besin ve lif sa\u011flarlar.<\/span><\/p>\n

Guava<\/span><\/strong><\/h2>\n

Guava, her yerde bulunabilen s\u0131cak bir meyvedir.\u00a0Guava, protein a\u00e7\u0131s\u0131ndan en zengin meyvelerden biridir.\u00a0Ayr\u0131ca C vitamini gibi ek besinler sa\u011flar.<\/span><\/p>\n

enginar<\/span><\/strong><\/h2>\n

Enginar lif a\u00e7\u0131s\u0131ndan zengindir ve iyi bir protein dengesi sa\u011flar.\u00a0Enginar bir\u00e7ok farkl\u0131 \u015fey yapar ve<\/span>
\n\u00e7ok \u00e7e\u015fitli tariflerde kullan\u0131ma uygundur.\u00a0Enginar genellikle bir\u00e7ok markette bulunur.<\/span><\/p>\n

bezelye<\/span><\/strong><\/h2>\n

Bezelye protein, lif ve di\u011fer besinler a\u00e7\u0131s\u0131ndan zengindir.\u00a0Bezelye ucuzdur, kolayca bulunur ve bir\u00e7ok tarifte kullan\u0131labilir.<\/span><\/p>\n

bufalo<\/span><\/strong><\/h2>\n

Manda eti ba\u015fka bir m\u00fckemmel protein kayna\u011f\u0131d\u0131r.\u00a0Manda, s\u0131\u011f\u0131r etinden daha az ya\u011f sunan ya\u011fs\u0131z bir et t\u00fcr\u00fcd\u00fcr.\u00a0Bufalo art\u0131k yayg\u0131n olarak bulunur ve baz\u0131 insanlar onu s\u0131\u011f\u0131r eti yerine kullan\u0131r.<\/span><\/p>\n

Domuz eti<\/span><\/strong><\/h2>\n

Ya\u011fs\u0131z domuz eti iyi bir protein kayna\u011f\u0131d\u0131r.\u00a0Domuz rostosu ve bonfile iyi yemek se\u00e7enekleridir.\u00a0\u0130nsanlar past\u0131rma gibi i\u015flenmi\u015f domuz \u00fcr\u00fcnlerinden ka\u00e7\u0131nmal\u0131d\u0131r.<\/span><\/p>\n

T\u00fcrkiye<\/span><\/strong><\/h2>\n

T\u00fcrkiye b\u00fcy\u00fck miktarda protein i\u00e7erir.\u00a0Bo\u015f bir hindi, 100 gramda yakla\u015f\u0131k 13 gram protein sa\u011flayabilir.<\/span><\/p>\n

tavuk civciv<\/span><\/strong><\/h2>\n

Nohut, lif a\u00e7\u0131s\u0131ndan zengin, kalp ve kemik sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen besinlerle dolu, sa\u011fl\u0131kl\u0131, bitki bazl\u0131 bir proteindir.\u00a0Ayr\u0131ca kanseri \u00f6nler.<\/span><\/p>\n

Kinoa<\/span><\/strong><\/h2>\n

Kinoa, bitkisel proteinin tek eksiksiz kaynaklar\u0131ndan biridir.\u00a0Quinoa, eksiksiz bir protein yapmak i\u00e7in gereken 11 amino asidin t\u00fcm\u00fcn\u00fc i\u00e7erir ve bu da onu hem vejeteryanlar hem de veganlar i\u00e7in m\u00fckemmel bir se\u00e7im haline getirir.<\/span><\/p>\n

Yunan yo\u011furt<\/span><\/strong><\/h2>\n

Az Ya\u011fl\u0131 Sade Yunan Yo\u011furt 200g Kase 19g Protein Paketleri.\u00a0Kilo vermek isteyenler, ilave \u015feker i\u00e7eren Yunan yo\u011furdunu azaltmal\u0131 veya bunlardan ka\u00e7\u0131nmal\u0131d\u0131r.\u00a0\u0130nsanlar bunun yerine normal versiyonlar\u0131 tercih etmeli ve meyve veya tohumlarla caz yapmal\u0131d\u0131r.<\/span><\/p>\n

peynir<\/span><\/strong><\/h2>\n

Bu s\u00fct \u00fcr\u00fcn\u00fc \u00e7ok fazla protein i\u00e7erir.\u00a0Ayn\u0131 zamanda sa\u011fl\u0131kl\u0131 kalsiyum ve di\u011fer besinleri sa\u011flar.<\/span><\/p>\n

Badem<\/span><\/strong><\/h2>\n

F\u0131st\u0131k kalorisi y\u00fcksek olmakla bilinir, ancak biraz porsiyon kontrol\u00fc ile kavrulmu\u015f veya \u00e7i\u011f bademler eksiksiz, zengin bir protein yapabilir.<\/span><\/p>\n

S\u00fct<\/span><\/strong><\/h2>\n

\u0130nek s\u00fct\u00fc, i\u00e7me s\u00fct\u00fcn\u00fc tolere edebilen insanlar i\u00e7in m\u00fckemmel bir protein kayna\u011f\u0131d\u0131r.\u00a0Bir ons s\u00fct 8 gram protein i\u00e7erir.<\/span><\/p>\n

diller<\/span><\/strong><\/h2>\n

Lensler b\u00fcy\u00fck miktarda bitkisel protein ve lif i\u00e7erir.\u00a0Pahal\u0131d\u0131r ve kalp sa\u011fl\u0131\u011f\u0131n\u0131 geli\u015ftirebilir.<\/span><\/p>\n

kabak \u00e7ekirde\u011fi<\/span><\/strong><\/h2>\n

Kabak \u00e7ekirde\u011fi, magnezyum ve selenyum gibi proteinler ve mineraller a\u00e7\u0131s\u0131ndan zengindir.\u00a0Kilo vermek isteyenler kavrulmu\u015f kabak \u00e7ekirde\u011finden uzak durmal\u0131 ve bunun yerine kavrulmu\u015f kuru \u00e7ekirde\u011fi tercih etmelidir.<\/span><\/p>\n

Avokado<\/span><\/strong><\/h2>\n

Avokado, proteinin yan\u0131 s\u0131ra sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7erir.<\/span>
\nAvokado sadece protein ve kalpsiz \u015feker i\u00e7ermekle kalmaz, ayn\u0131 zamanda potasyum gibi iyi d\u00fczeyde lif ve besin i\u00e7erir.<\/span><\/p>\n

Ancak avokadonun kalorisi y\u00fcksek oldu\u011fu i\u00e7in k\u0131smi kontrol gereklidir.<\/span><\/p>\n

rahipler<\/span><\/strong><\/h2>\n

D\u00fc\u015f\u00fck kalorili antep f\u0131st\u0131\u011f\u0131 protein a\u00e7\u0131s\u0131ndan zengindir.<\/span><\/p>\n

Bir ons antep f\u0131st\u0131\u011f\u0131, yakla\u015f\u0131k 6 gram protein ve y\u00fcksek dozda B-6 dahil olmak \u00fczere bir dizi ba\u015fka besin i\u00e7erir.<\/span><\/p>\n

Chia \u00e7ekirdekleri<\/span><\/strong><\/h2>\n

Bu minik tohumlar, ons ba\u015f\u0131na 5 gramdan fazla protein, ayr\u0131ca omega-3’ler, lif ve kalsiyum i\u00e7erir.\u00a0Sebzeler genellikle yumurta yerine chia tohumlar\u0131n\u0131 kullan\u0131r ve bir\u00e7ok insan ek sa\u011fl\u0131k yararlar\u0131 i\u00e7in bunlar\u0131 smoothielere veya salatalara eklemekten ho\u015flan\u0131r.<\/span><\/p>\n

F\u0131st\u0131k ezmesi<\/span><\/strong><\/h2>\n

F\u0131st\u0131k ezmesi de dahil olmak \u00fczere f\u0131st\u0131k ezmesi \u00e7ok fazla kalori i\u00e7erir, ancak k\u0131smen kontroll\u00fc bir porsiyon, diyete \u015fekersiz ya\u011f ve protein ekleyebilir.\u00a0F\u0131st\u0131k ezmesi yemek isteyenler, fazladan \u015feker veya ya\u011f i\u00e7ermeyenleri tercih etmelidir.<\/span><\/p>\n

tran\u00e7a bal\u0131\u011f\u0131<\/span><\/strong><\/h2>\n

Bu beyaz bal\u0131k, m\u00fckemmel bir ya\u011fs\u0131z protein kayna\u011f\u0131 ve yar\u0131m filetoda yakla\u015f\u0131k 30 gram proteindir.<\/span><\/p>\n

Ku\u015fkonmaz<\/span><\/strong><\/h2>\n

Ku\u015fkonmaz kalorisinin d\u00f6rtte birinden fazlas\u0131n\u0131 proteinden al\u0131r.\u00a0Ayr\u0131ca B vitaminleri de dahil olmak \u00fczere besinler a\u00e7\u0131s\u0131ndan zengindir ve karbonhidratlarda d\u00fc\u015f\u00fckt\u00fcr.<\/span><\/p>\n

ha\u00e7l\u0131<\/span><\/strong><\/h2>\n

Suda yeti\u015fen bu turpgiller sebzesi \u015fa\u015f\u0131rt\u0131c\u0131 derecede y\u00fcksek protein i\u00e7erir ve g\u00fcnl\u00fck tam K vitamini al\u0131m\u0131n\u0131 i\u00e7erir.\u00a0Salatalara biraz su teresi eklemek, sa\u011fl\u0131k yararlar\u0131n\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde art\u0131rabilir.<\/span><\/p>\n

Br\u00fcksel<\/span><\/strong><\/h2>\n

Br\u00fcksel lahanas\u0131 protein, lif ve vitaminlerle doludur.\u00a0Bir fincan t\u00fcketmek yakla\u015f\u0131k 3 gram protein i\u00e7erir.<\/span><\/p>\n

tef<\/span><\/strong><\/h2>\n

Teff, genellikle un yapmak i\u00e7in \u00f6\u011f\u00fct\u00fclen bir bitkidir.\u00a0Bu gl\u00fctensiz g\u0131dalar, her biri 100 gramda yakla\u015f\u0131k 13 gram protein i\u00e7eren protein bak\u0131m\u0131ndan y\u00fcksektir.<\/span><\/p>\n<\/article>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

41 Kilo Kayb\u0131 \u0130\u00e7in G\u00fcvenilir Y\u00fcksek Proteinli G\u0131dalar\u0131n Listesi Y\u00fcksek proteinli bir diyet yemenin kas geli\u015ftirme, kilo verme ve yemekten sonra tokluk hissi gibi bir\u00e7ok faydas\u0131 vard\u0131r.\u00a0Yemek s\u0131ras\u0131nda bir\u00a0s\u00fcr\u00fc\u00a0\u00a0Albroc\u00a0beni\u00a0n\u00a0\u00a0yard\u0131mc\u0131 olabilir, sa\u011fl\u0131kl\u0131 bir diyet bir\u00a0sa\u011fl\u0131kl\u0131 kalma \u00f6nemli bir par\u00e7as\u0131d\u0131r.  Protein a\u00e7\u0131s\u0131ndan zengin bir diyet yemek, insanlar\u0131n kilo vermesine yard\u0131mc\u0131 olabilir \u00e7\u00fcnk\u00fc a\u015f\u0131r\u0131 yemekten ka\u00e7\u0131nmalar\u0131na yard\u0131mc\u0131 olabilir.\u00a0Y\u00fcksek …<\/p>\n","protected":false},"author":1,"featured_media":1934,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[401],"class_list":["post-3079","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-41-kilo-kaybi-icin-guvenilir-yuksek-proteinli-gidalarin-listesihigh-protein-foods-list-for-weight-loss"],"yoast_head":"\n41 Kilo Kayb\u0131 \u0130\u00e7in G\u00fcvenilir Y\u00fcksek Proteinli G\u0131dalar\u0131n Listesi - 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