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F\u0131st\u0131k ezmesi genellikle protein a\u00e7\u0131s\u0131ndan en iyi bitkisel g\u0131dalardan biri olarak kabul edilir. \u0130ki yemek ka\u015f\u0131\u011f\u0131 yakla\u015f\u0131k 7,1 gram protein i\u00e7erir. Ancak baz\u0131 kuruyemi\u015f t\u00fcrleri porsiyon ba\u015f\u0131na benzer veya hatta daha y\u00fcksek miktarda protein i\u00e7erir.<\/p>\n
1. F\u0131st\u0131k
\nProtein i\u00e7eri\u011fi: 28 gramda (1 ons) 7,31 gram Yer f\u0131st\u0131\u011f\u0131, protein a\u00e7\u0131s\u0131ndan listenin ba\u015f\u0131nda gelir. 28 graml\u0131k bir porsiyon (yakla\u015f\u0131k k\u00fc\u00e7\u00fck bir avu\u00e7 veya 28 f\u0131st\u0131k) 7,31 gram protein sa\u011flar. Teknik olarak baklagil olmalar\u0131na ra\u011fmen benzer besin profilleri ve mutfaktaki kullan\u0131mlar\u0131 nedeniyle genellikle kuruyemi\u015flerle birlikte grupland\u0131r\u0131l\u0131rlar. Yer f\u0131st\u0131\u011f\u0131, proteinin yan\u0131 s\u0131ra kalp sa\u011fl\u0131\u011f\u0131na faydal\u0131 \u00e7oklu doymam\u0131\u015f ya\u011flar, magnezyum, niasin ve folat da sa\u011flar. Ara\u015ft\u0131rmalar, bunlar\u0131n t\u00fcketiminin sa\u011fl\u0131kl\u0131 yeti\u015fkinlerde kilo al\u0131m\u0131na neden olmadan kandaki trigliseritleri ve di\u011fer ya\u011flar\u0131 iyile\u015ftirebilece\u011fini g\u00f6steriyor.<\/p>\n
2. Bademcikler
\nProtein i\u00e7eri\u011fi: 28 gramda 6,01 gram. Badem en zengin besin kaynaklar\u0131 aras\u0131ndad\u0131r. Ayr\u0131ca f\u0131st\u0131ktan daha fazla lif i\u00e7erirler, bu da \u00f6\u011f\u00fcnler aras\u0131nda kendinizi tok hissetmenize yard\u0131mc\u0131 olur. Badem, protein ve lifin yan\u0131 s\u0131ra E vitamini, magnezyum ve kalsiyum da sa\u011flar. At\u0131\u015ft\u0131rmal\u0131k olarak yenebilir veya yulaf ezmesine, yo\u011furda, salatalara ve unlu mamullere eklenebilir. Badem ezmesi, f\u0131st\u0131k ezmesine pop\u00fcler bir alternatiftir ve benzer bir protein ve sa\u011fl\u0131kl\u0131 ya\u011f kombinasyonu i\u00e7erir.<\/p>\n
3. Antep f\u0131st\u0131\u011f\u0131
\nProtein i\u00e7eri\u011fi: 28 gramda 5,73 gram. Antep f\u0131st\u0131\u011f\u0131 protein i\u00e7eri\u011fi en y\u00fcksek olan kuruyemi\u015fler aras\u0131ndad\u0131r. Ayr\u0131ca lif, potasyum ve B6 vitamini de sa\u011flarlar. Antep f\u0131st\u0131\u011f\u0131 benzersizdir \u00e7\u00fcnk\u00fc tam bir protein olarak kabul edilir, yani dokuz temel amino asidin tamam\u0131n\u0131 i\u00e7erir. Bu da onu tam protein sa\u011flayan nadir bitki besinlerinden biri yapar.<\/p>\n
4. Hint cevizi
\nProtein i\u00e7eri\u011fi: 28 gramda 5,16 gram. Kaju f\u0131st\u0131\u011f\u0131 proteinin yan\u0131 s\u0131ra bak\u0131r, magnezyum, \u00e7inko ve demir de sa\u011flar. Bak\u0131r enerji \u00fcretimine, ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonuna ve ba\u011f dokusu sa\u011fl\u0131\u011f\u0131na yard\u0131mc\u0131 olur. Hem tatl\u0131 hem de tuzlu yemeklere uyum sa\u011flayan kremsi bir dokuya ve hafif bir tada sahiptirler. Kaju ya\u011f\u0131 f\u0131st\u0131k ezmesine alternatif olarak kullan\u0131labilir.<\/p>\n
5. F\u0131nd\u0131k
\nProtein i\u00e7eri\u011fi: 28 gramda 4,31 gram. Ceviz, kalp ve beyin sa\u011fl\u0131\u011f\u0131n\u0131 destekleyebilen bitki bazl\u0131 bir omega-3 olan alfa-linolenik asiti (ALA) \u00f6nemli miktarda i\u00e7eren tek kuruyemi\u015ftir. Badem ve antep f\u0131st\u0131\u011f\u0131na g\u00f6re daha az protein i\u00e7ermelerine ra\u011fmen lif ve antioksidanlar\u0131n yan\u0131 s\u0131ra yine de iyi miktarda protein sa\u011flarlar.<\/p>\n
6. F\u0131nd\u0131k
\nProtein i\u00e7eri\u011fi: 28 gramda 4,25 gram. F\u0131nd\u0131k protein, lif, E vitamini ve manganez sa\u011flar. Zengin, hafif tatl\u0131 tad\u0131 onlar\u0131 f\u0131nd\u0131k kar\u0131\u015f\u0131mlar\u0131nda, yo\u011furtta, yulaf ezmesinde ve tatl\u0131larda favori yapar. F\u0131nd\u0131k ezmesi de iyi bir alternatiftir ve s\u00fcr\u00fclebilir \u00fcr\u00fcnler olarak veya smoothie’lerde kullan\u0131labilir.<\/p>\n
7. Brezilya f\u0131st\u0131\u011f\u0131
\nProtein i\u00e7eri\u011fi: 28 gram ba\u015f\u0131na 4,01 gram. Brezilya f\u0131st\u0131\u011f\u0131 en \u00e7ok y\u00fcksek selenyum i\u00e7eri\u011fiyle bilinir. Sadece bir veya iki tane tah\u0131l, tiroid ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen bu mineral i\u00e7in g\u00fcnl\u00fck ihtiyac\u0131n\u0131zdan fazlas\u0131n\u0131 sa\u011flayabilir. Ayr\u0131ca sa\u011fl\u0131kl\u0131 ya\u011flar, magnezyum ve porsiyon ba\u015f\u0131na yakla\u015f\u0131k 4 gram protein sa\u011flarlar.<\/p>\n
8. \u00c7am tohumlar\u0131
\nProtein i\u00e7eri\u011fi: 28 gramda 3,88 gram. \u00c7am f\u0131st\u0131\u011f\u0131, \u00e7am a\u011fa\u00e7lar\u0131n\u0131n yenilebilir tohumlar\u0131d\u0131r ve s\u0131kl\u0131kla pestoda, salatalarda, tah\u0131l yemeklerinde ve kavrulmu\u015f sebzelerde kullan\u0131l\u0131r. Proteinin yan\u0131 s\u0131ra doymam\u0131\u015f ya\u011flar, magnezyum, demir ve E vitamini sa\u011flarlar. H\u00fccreleri hasardan koruyan antioksidanlar a\u00e7\u0131s\u0131ndan da zengindirler. Hafif ve ya\u011fl\u0131 tad\u0131, tuzlu ve tatl\u0131 tariflerde kullan\u0131m\u0131n\u0131 kolayla\u015ft\u0131r\u0131r.<\/p>\n
9. Macadamia f\u0131st\u0131\u011f\u0131
\nProtein i\u00e7eri\u011fi: 28 gramda 2,24 gram. Macadamia f\u0131st\u0131\u011f\u0131, bu listedeki di\u011fer kuruyemi\u015flerden daha az protein i\u00e7erir, ancak bunlar \u00f6zeldir \u00e7\u00fcnk\u00fc kalorilerinin \u00e7o\u011fu ya\u011flardan, \u00e7o\u011funlukla kalp-sa\u011fl\u0131kl\u0131 tekli doymam\u0131\u015f ya\u011flardan gelir. Bu kuruyemi\u015flerdeki ana ya\u011flardan biri, zeytinya\u011f\u0131nda bulunanla ayn\u0131 t\u00fcr ya\u011f olan oleik asittir. Zengin ve yumu\u015fak lezzetleri onlar\u0131 tatl\u0131lar, kuruyemi\u015f kar\u0131\u015f\u0131mlar\u0131 ve \u00e7e\u015fitli yemekler i\u00e7in uygun k\u0131lar.<\/p>\n
F\u0131nd\u0131klarla protein al\u0131m\u0131n\u0131 art\u0131rmaya y\u00f6nelik ipu\u00e7lar\u0131
\nKuruyemi\u015fler g\u00fcn boyunca protein eklemenin kolay bir yolu olabilir.<\/p>\n
Yulaf ezmesine, yo\u011furda veya smoothielere f\u0131nd\u0131k veya f\u0131nd\u0131k ezmesi ekleyin.
\nHafif ve dengeli bir yemek i\u00e7in kuruyemi\u015fleri meyveyle birle\u015ftirin.
\nK\u0131y\u0131lm\u0131\u015f f\u0131nd\u0131klar\u0131 salatalara, tam tah\u0131ll\u0131 yemeklere veya kavrulmu\u015f sebzelere ekleyin.
\nF\u0131nd\u0131k ezmesini k\u0131zarm\u0131\u015f ekmek \u00fczerinde veya meyve sosu olarak kullan\u0131n.
\nSa\u011fl\u0131kl\u0131, protein a\u00e7\u0131s\u0131ndan zengin bir kar\u0131\u015f\u0131m olu\u015fturmak i\u00e7in kuruyemi\u015fleri, tohumlar\u0131 ve kurutulmu\u015f meyveleri kar\u0131\u015ft\u0131r\u0131n.<\/p>\n
Kaynak: prizrenpost<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":" F\u0131st\u0131k ezmesi genellikle protein a\u00e7\u0131s\u0131ndan en iyi bitkisel g\u0131dalardan biri olarak kabul edilir. \u0130ki yemek ka\u015f\u0131\u011f\u0131 yakla\u015f\u0131k 7,1 gram protein i\u00e7erir. Ancak baz\u0131 kuruyemi\u015f t\u00fcrleri porsiyon ba\u015f\u0131na benzer veya hatta daha y\u00fcksek miktarda protein i\u00e7erir. 1. F\u0131st\u0131k Protein i\u00e7eri\u011fi: 28 gramda (1 ons) 7,31 gram Yer f\u0131st\u0131\u011f\u0131, protein a\u00e7\u0131s\u0131ndan listenin ba\u015f\u0131nda gelir. 28 graml\u0131k bir […]<\/p>\n","protected":false},"author":1,"featured_media":51051,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-51050","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"views":5,"_links":{"self":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/51050","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=51050"}],"version-history":[{"count":1,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/51050\/revisions"}],"predecessor-version":[{"id":51052,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/posts\/51050\/revisions\/51052"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/media\/51051"}],"wp:attachment":[{"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/media?parent=51050"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/categories?post=51050"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/prizrenpost.com\/tr\/wp-json\/wp\/v2\/tags?post=51050"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}