![](\"https:\/\/prizrenpost.com\/tr\/wp-content\/uploads\/2026\/03\/1130-3.jpg\")
<\/p>\n<\/p>\n
Makro besin al\u0131m\u0131n\u0131z\u0131 takip ettiyseniz ve protein eksikli\u011finizi fark ettiyseniz, yumurta beyaz\u0131n\u0131n besin de\u011ferinin tam yumurtayla kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda nas\u0131l oldu\u011funu merak etmi\u015f olabilirsiniz.<\/p>\n
Saf vejetaryen protein s\u00f6z konusu oldu\u011funda yumurta ak\u0131 besleyicidir. Peki yumurtan\u0131n tamam\u0131n\u0131 ger\u00e7ekten atlamak m\u0131 gerekir?<\/p>\n
Yumurta beyaz\u0131 m\u0131 tam yumurta m\u0131?<\/p>\n
B\u00fct\u00fcn yumurtalar \u00e7ok sa\u011fl\u0131kl\u0131d\u0131r (yumurta kabuklar\u0131 bile!). Yumurta, beyazlar\u0131 ve sar\u0131s\u0131 da dahil olmak \u00fczere t\u00fcm yumurtay\u0131 yemeniz ko\u015fuluyla, besin a\u00e7\u0131s\u0131ndan en yo\u011fun g\u0131dalardan biridir. Besin yo\u011funlu\u011fu, bir g\u0131dan\u0131n kalori i\u00e7eri\u011fine k\u0131yasla besin de\u011ferini ifade eder.<\/p>\n
Yumurta ak\u0131 teknik olarak di\u011fer her \u015feyden daha fazla su i\u00e7erir. Yakla\u015f\u0131k %10 protein ve %90 sudan olu\u015furlar. Yumurtan\u0131n tamam\u0131na bakt\u0131\u011f\u0131n\u0131zda, proteinin \u00e7o\u011funun, tam bir protein olan yumurta beyaz\u0131ndan geldi\u011fini g\u00f6r\u00fcrs\u00fcn\u00fcz; bu, dokuz temel amino asidin t\u00fcm\u00fcn\u00fc i\u00e7erdi\u011fi anlam\u0131na gelir; vejetaryenler i\u00e7in harikad\u0131r.<\/p>\n
Yumurta gibi besin a\u00e7\u0131s\u0131ndan yo\u011fun g\u0131dalar, d\u00fc\u015f\u00fck kalorili, b\u00fcy\u00fck miktarda makro ve mikro besin i\u00e7erir. \u00d6rne\u011fin: B\u00fcy\u00fck bir yumurtadan yaln\u0131zca 70 kalori kar\u015f\u0131l\u0131\u011f\u0131nda 13 temel vitamin ve mineral ile 6 gram protein al\u0131rs\u0131n\u0131z.<\/p>\n
Yumurta sar\u0131s\u0131 yakla\u015f\u0131k 5 gram ya\u011f ve 211 miligram kolesterol i\u00e7ermesine ra\u011fmen (ki bu baz\u0131lar\u0131n\u0131n tam yumurta yerine yumurta beyaz\u0131n\u0131 se\u00e7mesinin iki nedeni olabilir), yine de \u00f6nemli mikro besinleri i\u00e7erir.<\/p>\n
Yumurta sar\u0131s\u0131 B12 vitamini, riboflavin ve ya\u011fda \u00e7\u00f6z\u00fcnen A, D vitaminleri ve ya\u011fda \u00e7\u00f6z\u00fcnen A, D vitaminleri a\u00e7\u0131s\u0131ndan zengindir. K.<\/p>\n
Yumurta sar\u0131s\u0131 ayr\u0131ca \u015funlar\u0131 i\u00e7erir:<\/p>\n
G\u00f6z sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli iki karotenoid olan lutein ve zeaksantin<\/p>\n
Haf\u0131zay\u0131 ve performans\u0131 iyile\u015ftirdi\u011fi g\u00f6sterilen kolin (yumurta, kolinin birka\u00e7 besin kayna\u011f\u0131ndan biridir)<\/p>\n
Fet\u00fcslerdeki n\u00f6ral t\u00fcp kusurlar\u0131n\u0131 azaltt\u0131\u011f\u0131 bilinen folat<\/p>\n
Sa\u011fl\u0131kl\u0131 sa\u00e7, cilt ve t\u0131rnaklar i\u00e7in \u00f6nemli bir besin olan biyotin<\/p>\n
Yumurta beyazlar\u0131n baz\u0131 insanlar i\u00e7in sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan pek \u00e7ok faydas\u0131 vard\u0131r.<\/p>\n
Yumurta aklar\u0131n\u0131 t\u00fcketmeniz i\u00e7in en \u00f6nemli nedenlerden baz\u0131lar\u0131n\u0131 burada bulabilirsiniz.<\/p>\n
Baz\u0131 ara\u015ft\u0131rmalar, kalp veya kolesterol sorunu olan ki\u015filerin b\u00fcy\u00fck miktarlarda tam yumurta t\u00fcketmekten ka\u00e7\u0131nmas\u0131 gerekti\u011fini \u00f6ne s\u00fcr\u00fcyor. Hatta baz\u0131 uzmanlar, kardiyovask\u00fcler sorun riski ta\u015f\u0131yan ki\u015filerin, kolesterol i\u00e7ermedikleri i\u00e7in b\u00fct\u00fcn yumurtalar\u0131 yumurta beyazlar\u0131yla de\u011fi\u015ftirmelerini \u00f6neriyor. Ancak di\u011fer \u00e7al\u0131\u015fmalar \u00e7o\u011fu insan i\u00e7in g\u00fcnde bir yumurtan\u0131n kalbe zarar vermeyece\u011fini \u00f6ne s\u00fcr\u00fcyor.<\/p>\n
Antrenman sonras\u0131 smoothie’lerde neden yumurta beyaz\u0131n\u0131n bulundu\u011funu hi\u00e7 merak ettiniz mi? Hatta baz\u0131 sporcular egzersizden sonra normal bir bardak \u00e7\u0131rp\u0131lm\u0131\u015f yumurta ak\u0131 bile i\u00e7erler. Ara\u015ft\u0131rmalar, b\u00fct\u00fcn yumurtalar\u0131n antrenman sonras\u0131 daha iyi olabilece\u011fini g\u00f6sterse de, yumurta ak\u0131 hala kas yap\u0131m\u0131 ve onar\u0131m\u0131 i\u00e7in gerekli olan m\u00fckemmel bir protein kayna\u011f\u0131d\u0131r.<\/p>\n
Asl\u0131nda yumurta ak\u0131, dokuz temel amino asidin tamam\u0131n\u0131 dengeli oranlarda i\u00e7erir. Bunlar v\u00fccudunuzun kas b\u00fcy\u00fcmesi, iyile\u015fmesi ve i\u015flevi i\u00e7in ihtiya\u00e7 duydu\u011fu yap\u0131 ta\u015flar\u0131d\u0131r. V\u00fccudunuz yumurta beyaz\u0131ndaki bu amino asit profilinin tamam\u0131n\u0131 kolayca emebilir, bu da onlar\u0131 \u00f6zellikle kas sa\u011fl\u0131\u011f\u0131n\u0131 ve iyile\u015fmesini desteklemek i\u00e7in etkili k\u0131lar.<\/p>\n
Yumurta beyaz\u0131, enerji metabolizmas\u0131n\u0131 destekleyen riboflavin de dahil olmak \u00fczere temel B vitaminlerini sa\u011flar. Riboflavin bir koenzimdir; esasen yedi\u011fimiz karbonhidratlar\u0131, ya\u011flar\u0131 ve proteinleri adenozin trifosfata (ATP) d\u00f6n\u00fc\u015ft\u00fcren kimyasal reaksiyonlara yard\u0131mc\u0131 olur. ATP, h\u00fccrelerimizin enerji \u00fcretmek i\u00e7in kulland\u0131\u011f\u0131 molek\u00fcld\u00fcr. Bu, yumurta ak\u0131 a\u00e7\u0131s\u0131ndan zengin bir kahvalt\u0131n\u0131n g\u00fcne ba\u015flamak i\u00e7in ihtiyac\u0131n\u0131z olan enerjiyi alman\u0131za yard\u0131mc\u0131 olabilece\u011fi anlam\u0131na gelir.<\/p>\n
Yumurta aklar\u0131n\u0131 tek ba\u015f\u0131na t\u00fcketmek yeterli besin de\u011feri sa\u011flamayabilir ve proteinle dolu olsalar bile di\u011fer makro ve mikro besinler olmadan onlar\u0131 t\u00fcketmek, yemek s\u0131ras\u0131ndaki genel tokluk ve tatmin hissini azaltabilir.<\/p>\n
\u0130\u015fte bu nedenle yumurta ak\u0131 tek ba\u015f\u0131na ideal olmayabilir.<\/p>\n
Yumurta ak\u0131 temel besin maddelerinden yoksundur<\/p>\n
bu sizin tercih etti\u011finiz bir \u015feydir; tam yumurta yerine yumurta beyaz\u0131n\u0131n kullan\u0131lmas\u0131 \u00f6nerilmez. Yumurta ak\u0131 tek protein kayna\u011f\u0131d\u0131r ve yumurta sar\u0131s\u0131n\u0131 dahil etmezseniz temel besin maddelerini ve b\u00fct\u00fcn bir yumurtan\u0131n sa\u011flayabilece\u011fi genel tatmini ka\u00e7\u0131r\u0131rs\u0131n\u0131z.<\/p>\n
Kolesterol \u00f6l\u00e7\u00fcl\u00fc olarak t\u00fcketildi\u011finde iyidir<\/p>\n
Yumurta sar\u0131s\u0131 diyette kolesterol i\u00e7ermesine ra\u011fmen, ara\u015ft\u0131rmalar toplam doymu\u015f ya\u011f miktar\u0131n\u0131n v\u00fccudun kolesterol d\u00fczeyi \u00fczerinde ve dolay\u0131s\u0131yla kalp hastal\u0131\u011f\u0131 riski \u00fczerinde diyetteki kolesterolden daha b\u00fcy\u00fck bir etkiye sahip oldu\u011funu g\u00f6stermektedir.<\/p>\n
Kalp hastal\u0131\u011f\u0131 riski ta\u015f\u0131yan ki\u015filer b\u00fct\u00fcn yumurtay\u0131 g\u00fcvenle t\u00fcketebilir. tam tah\u0131llar, meyveler ve sebzelerden olu\u015fan dengeli bir beslenme uygulan\u0131rken yumurta.<\/p>\n
B\u00fct\u00fcn yumurtalar \u201ciyi\u201d kolesterol\u00fc y\u00fckseltir.<\/p>\n
Bir \u00e7al\u0131\u015fmada, yumurta yemeyen, yaln\u0131zca yumurta beyaz\u0131 yiyen sa\u011fl\u0131kl\u0131 insanlar (kalp hastal\u0131\u011f\u0131 ge\u00e7mi\u015fi olmayan) incelendi. ya da b\u00fct\u00fcn yumurtalar\u0131 yiyen. Bir \u00e7al\u0131\u015fma, b\u00fct\u00fcn yumurta yemenin “iyi” kolesterol (HDL) d\u00fczeylerini iyile\u015ftirdi\u011fini ve kan \u015fekerini kontrol etmeye yard\u0131mc\u0131 olabilecek ins\u00fclin direnciyle ili\u015fkili belirte\u00e7leri biraz d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc buldu. Yumurta aklar\u0131n\u0131 tek ba\u015f\u0131na yemek ayn\u0131 etkileri yaratmaz.<\/p>\n
Yumurta ak\u0131 alerjiye neden olabilir.<\/p>\n
Ayr\u0131ca baz\u0131 ki\u015filerin sadece yumurta beyaz\u0131na y\u00f6nelik yumurta alerjisi olabilece\u011fini, yumurta sar\u0131s\u0131n\u0131 da sorun ya\u015famadan yiyebilece\u011fini belirtmekte fayda var. Asl\u0131nda yumurta ak\u0131 proteini alerjisi, yumurta sar\u0131s\u0131 proteini alerjisinden daha yayg\u0131nd\u0131r.<\/p>\n
Yumurta ak\u0131 ma\u011fazalarda karton ambalajlarda ve toz halinde sat\u0131lmaktad\u0131r. Kurutulmu\u015f yumurta beyazlar\u0131, taze veya s\u0131v\u0131 yumurta beyazlar\u0131ndan daha kullan\u0131\u015fl\u0131 olabilir \u00e7\u00fcnk\u00fc daha uzun raf \u00f6mr\u00fcne sahiptirler ve so\u011futulmalar\u0131 gerekmez.<\/p>\n
Ma\u011fazadan sat\u0131n ald\u0131\u011f\u0131n\u0131z kuru yumurta beyazlar\u0131n\u0131 su ekleyerek yeniden haz\u0131rlayabilir ve belirtildi\u011fi \u015fekilde kullanabilirsiniz. Baz\u0131 \u015firketler ayr\u0131ca peynir alt\u0131 suyu veya kazein proteinlerine alternatif olarak yumurta beyaz\u0131ndan yap\u0131lan protein tozlar\u0131 da \u00fcretmektedir. Bu, s\u00fct \u00fcr\u00fcnlerine alerjisi olan ki\u015filer i\u00e7in iyi bir se\u00e7enektir; smoothie’lere eklenebilir veya f\u0131r\u0131nlamada kullan\u0131labilir.<\/p>\n
Yumurta beyazlar\u0131n\u0131 yumurta sar\u0131s\u0131ndan ay\u0131rarak zaman kaybetmek istemiyorsan\u0131z, hem s\u0131v\u0131 hem de kuru yumurta ak\u0131 sa\u011fl\u0131kl\u0131 se\u00e7eneklerdir. Ancak \u00fcr\u00fcn\u00fc sepete koymadan \u00f6nce i\u00e7indekiler listesini okuyun ve yumurta ak\u0131 d\u0131\u015f\u0131nda herhangi bir malzemenin eklenmedi\u011finden emin olun.<\/p>\n
Tecr\u00fcbeyi geli\u015ftirmek ve reklam g\u00f6r\u00fcnt\u00fclemek i\u00e7in \u00e7erezleri kullan\u0131r\u0131z (Google AdSense).
\n “Kabul Et” se\u00e7ene\u011fine t\u0131klayarak \u00e7erezlerin a\u015fa\u011f\u0131daki \u015fartlara g\u00f6re kullan\u0131lmas\u0131n\u0131 kabul etmi\u015f olursunuz.
\n Gizlilik Politikas\u0131
\n ve
\n \u00c7erez Politikas\u0131.
\n “Reddet”i t\u0131klayarak gerekli olmayan \u00e7erezleri reddedebilirsiniz.<\/p>\n
Kaynak: prizrenpost<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" Makro besin al\u0131m\u0131n\u0131z\u0131 takip ettiyseniz ve protein eksikli\u011finizi fark ettiyseniz, yumurta beyaz\u0131n\u0131n besin de\u011ferinin tam yumurtayla kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda nas\u0131l oldu\u011funu merak etmi\u015f olabilirsiniz. Saf vejetaryen protein s\u00f6z konusu oldu\u011funda yumurta ak\u0131 besleyicidir. Peki yumurtan\u0131n tamam\u0131n\u0131 ger\u00e7ekten atlamak m\u0131 gerekir? Yumurta beyaz\u0131 m\u0131 tam yumurta m\u0131? B\u00fct\u00fcn yumurtalar \u00e7ok sa\u011fl\u0131kl\u0131d\u0131r (yumurta kabuklar\u0131 bile!). Yumurta, beyazlar\u0131 ve sar\u0131s\u0131 […]<\/p>\n","protected":false},"author":1,"featured_media":34116,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-34115","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"views":97,"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/34115","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/comments?post=34115"}],"version-history":[{"count":1,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/34115\/revisions"}],"predecessor-version":[{"id":34117,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/34115\/revisions\/34117"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/media\/34116"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/media?parent=34115"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/categories?post=34115"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/tags?post=34115"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}