Proteinli yo\u011furtlardan i\u00e7eceklere, \u00e7ikolatalardan makarnalara, hatta baz\u0131 \u00e7ay ve kahve \u00fcr\u00fcnlerine kadar market raflar\u0131nda \u201cy\u00fcksek protein\u201d etiketi ta\u015f\u0131yan \u00fcr\u00fcnlerin say\u0131s\u0131 giderek art\u0131yor.<\/p>\n
Kas geli\u015fimi, kilo kontrol\u00fc ve uzun s\u00fcre tok kalma gibi nedenlerle proteine olan ilginin artmas\u0131, \u00f6zellikle sosyal medya \u00fczerinden yay\u0131lan y\u00fcksek proteinli beslenme trendleriyle daha da g\u00fc\u00e7leniyor.<\/p>\n
Ancak uzmanlar, protein t\u00fcketimini s\u00fcrekli art\u0131rman\u0131n otomatik olarak daha sa\u011fl\u0131kl\u0131 bir beslenme anlam\u0131na gelmedi\u011fini belirtiyor.<\/p>\n
South Wales \u00dcniversitesi\u2019nde beslenme alan\u0131nda \u00f6\u011fretim g\u00f6revlisi Dr. Emma Beckett<\/strong>, proteinin v\u00fccudun temel yap\u0131 ta\u015flar\u0131ndan biri oldu\u011funa dikkat \u00e7ekiyor.<\/p>\n Protein i\u00e7eren besinler t\u00fcketildi\u011finde sindirim sistemindeki enzimler protein molek\u00fcllerini amino asitlere<\/strong> ay\u0131r\u0131yor. Bu amino asitler daha sonra v\u00fccudun ihtiya\u00e7 duydu\u011fu proteinlerin olu\u015fturulmas\u0131nda kullan\u0131l\u0131yor.<\/p>\n Protein;<\/p>\n gibi \u00e7ok say\u0131da s\u00fcre\u00e7te g\u00f6rev al\u0131yor.<\/p>\n \u0130nsan v\u00fccudunda farkl\u0131 i\u015flevler \u00fcstlenen 20 binden fazla protein<\/strong> bulundu\u011fu belirtiliyor.<\/p>\n Protein ihtiyac\u0131 ki\u015finin;<\/p>\n g\u00f6re de\u011fi\u015febiliyor.<\/p>\n Kaynakta aktar\u0131lan \u0130ngiliz Kalp Vakf\u0131 \u00f6nerisine g\u00f6re sa\u011fl\u0131kl\u0131 bir yeti\u015fkin i\u00e7in g\u00fcnl\u00fck protein ihtiyac\u0131n\u0131n yakla\u015f\u0131k v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilogram\u0131 ba\u015f\u0131na 0,75 gram<\/strong> oldu\u011fu belirtiliyor.<\/p>\n Bu hesaplamaya g\u00f6re ortalama de\u011fer kad\u0131nlarda yakla\u015f\u0131k 45 gram<\/strong>, erkeklerde ise 55 gram<\/strong> civar\u0131nda bulunuyor.<\/p>\n Ancak sporcular, ileri ya\u015ftaki ki\u015filer veya \u00f6zel sa\u011fl\u0131k durumu bulunanlar\u0131n ihtiya\u00e7lar\u0131 farkl\u0131la\u015fabildi\u011finden tek bir rakam\u0131n herkes i\u00e7in ge\u00e7erli olmad\u0131\u011f\u0131 vurgulan\u0131yor.<\/p>\n Marketlerde daha \u00f6nce y\u00fcksek karbonhidratl\u0131 veya at\u0131\u015ft\u0131rmal\u0131k olarak de\u011ferlendirilen baz\u0131 \u00fcr\u00fcnlerin protein eklenerek \u201cdaha sa\u011fl\u0131kl\u0131\u201d bi\u00e7imde pazarlanmas\u0131 uzmanlar\u0131n dikkat \u00e7ekti\u011fi konular aras\u0131nda.<\/p>\n T\u00fcketici pazar ara\u015ft\u0131rmalar\u0131 alan\u0131nda \u00e7al\u0131\u015fan Scott Dicker, geleneksel olarak sa\u011fl\u0131kl\u0131 kabul edilmeyen baz\u0131 \u00fcr\u00fcnlere protein ilave edilmesinin t\u00fcketicide \u00fcr\u00fcn\u00fcn otomatik olarak sa\u011fl\u0131kl\u0131 oldu\u011fu alg\u0131s\u0131n\u0131 olu\u015fturabilece\u011fine dikkat \u00e7ekiyor.<\/p>\n Baz\u0131 y\u00fcksek proteinli paketli \u00fcr\u00fcnlerde, eklenen proteinlerin olu\u015fturdu\u011fu tad\u0131 dengelemek amac\u0131yla ilave \u015feker kullan\u0131labilece\u011fi<\/strong> de belirtiliyor.<\/p>\n Bu nedenle uzmanlar yaln\u0131zca \u00fcr\u00fcn\u00fcn \u00fczerinde yazan \u201cy\u00fcksek protein\u201d ifadesine de\u011fil, b\u00fct\u00fcn i\u00e7erik listesine bak\u0131lmas\u0131 gerekti\u011fini ifade ediyor.<\/p>\n Protein v\u00fccut i\u00e7in gerekli olsa da gere\u011finden fazla t\u00fcketilmesinin baz\u0131 ki\u015filer a\u00e7\u0131s\u0131ndan risk olu\u015fturabilece\u011fi belirtiliyor.<\/p>\n Uzmanlar, \u00f6zellikle \u00f6nceden b\u00f6brek hastal\u0131\u011f\u0131 bulunan ki\u015filerin<\/strong> y\u00fcksek proteinli beslenme konusunda daha dikkatli olmas\u0131 gerekti\u011fini vurguluyor.<\/p>\n A\u015f\u0131r\u0131 miktarda hayvansal protein t\u00fcketiminin baz\u0131 ki\u015filerde b\u00f6brek ta\u015f\u0131 olu\u015fumuyla ili\u015fkilendirildi\u011fi<\/strong>, b\u00f6brek hastal\u0131\u011f\u0131 bulunanlarda ise b\u00f6breklerin \u00fczerindeki metabolik y\u00fck\u00fcn artabilece\u011fi ifade ediliyor.<\/p>\n Bu nedenle \u00f6zellikle protein tozlar\u0131 ve yo\u011funla\u015ft\u0131r\u0131lm\u0131\u015f protein \u00fcr\u00fcnlerinin kontrols\u00fcz bi\u00e7imde kullan\u0131lmamas\u0131 \u00f6nem ta\u015f\u0131yor.<\/p>\n Protein kas ve kemik sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan \u00f6nemli olsa da belirli bir seviyenin \u00fczerinde t\u00fcketimin ek fayda sa\u011flamayabilece\u011fi belirtiliyor.<\/p>\n Surrey \u00dcniversitesi\u2019nde 2019 y\u0131l\u0131nda yap\u0131lan ve daha \u00f6nce yay\u0131mlanan 127 \u00e7al\u0131\u015fman\u0131n de\u011ferlendirildi\u011fi analizde<\/strong>, \u00f6nerilen miktar\u0131n \u00fczerinde protein t\u00fcketiminin kemik sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan \u00e7ok az ek fayda sa\u011flad\u0131\u011f\u0131 veya hi\u00e7bir ek fayda sa\u011flamad\u0131\u011f\u0131 sonucuna ula\u015f\u0131ld\u0131\u011f\u0131 aktar\u0131l\u0131yor.<\/p>\n \u0130ngiliz Diyetetik Derne\u011fi\u2019nin de\u011ferlendirmelerine g\u00f6re a\u015f\u0131r\u0131 y\u00fcksek protein t\u00fcketimi baz\u0131 ki\u015filerde mide bulant\u0131s\u0131 gibi yan etkilere<\/strong> de neden olabiliyor.<\/p>\n Ya\u015f ilerledik\u00e7e kas k\u00fctlesinde do\u011fal bir azalma meydana gelebiliyor.<\/p>\n Sarkopeni<\/strong> olarak adland\u0131r\u0131lan bu s\u00fcre\u00e7 kad\u0131n ve erkeklerde g\u00f6r\u00fcl\u00fcrken, menopoz d\u00f6neminde \u00f6strojen seviyesindeki belirgin d\u00fc\u015f\u00fc\u015f kad\u0131nlarda kas ve kemik sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan ayr\u0131ca \u00f6nem ta\u015f\u0131yor.<\/p>\n Menopoz sonras\u0131 d\u00f6nemde osteoporoz riskinin y\u00fckselmesi nedeniyle yeterli protein t\u00fcketiminin \u00f6nemi art\u0131yor.<\/p>\n Ancak uzmanlar\u0131n temel uyar\u0131s\u0131 yine ayn\u0131: Yeterli protein t\u00fcketmek ile m\u00fcmk\u00fcn oldu\u011funca fazla protein t\u00fcketmek ayn\u0131 \u015fey de\u011fil.<\/strong><\/p>\n Y\u00fcksek proteinli beslenme trendinin yol a\u00e7abilece\u011fi bir ba\u015fka sorun ise lif t\u00fcketiminin geri plana itilmesi.<\/strong><\/p>\n Lif, sindirim sistemi ve ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan \u00f6nemli g\u00f6revler \u00fcstleniyor.<\/p>\n Uzmanlara g\u00f6re yeterli lif t\u00fcketimi;<\/p>\n katk\u0131 sa\u011flayabiliyor.<\/p>\n Y\u00fcksek lifli beslenmenin ayr\u0131ca kalp-damar hastal\u0131klar\u0131, fel\u00e7 ve tip 2 diyabet riskinin daha d\u00fc\u015f\u00fck olmas\u0131yla ili\u015fkilendirildi\u011fi belirtiliyor.<\/p>\n Kaynakta \u0130ngiltere i\u00e7in yeti\u015fkinlere g\u00fcnl\u00fck 30 gram lif t\u00fcketimi<\/strong> \u00f6nerildi\u011fi aktar\u0131l\u0131yor.<\/p>\n Y\u00fcksek proteinli \u00fcr\u00fcnlere olan talebin arkas\u0131nda yaln\u0131zca sa\u011fl\u0131k ve spor e\u011filimleri bulunmuyor.<\/p>\n Protein tozu pazar\u0131n\u0131n k\u00fcresel b\u00fcy\u00fckl\u00fc\u011f\u00fcn\u00fcn 2021 y\u0131l\u0131nda 4,4 milyar dolar<\/strong> seviyesinde oldu\u011fu, 2030 y\u0131l\u0131na kadar ise 19,3 milyar dolara<\/strong> ula\u015fmas\u0131n\u0131n beklendi\u011fi aktar\u0131l\u0131yor.<\/p>\n Sosyal medyada yay\u0131lan \u201cprotein maksimizasyonu\u201d gibi trendler de t\u00fcketicilerin g\u00fcnl\u00fck \u00f6\u011f\u00fcnlerde m\u00fcmk\u00fcn oldu\u011funca fazla protein almaya y\u00f6nelmesine neden olabiliyor.<\/p>\n Men\u2019s Health edit\u00f6r yard\u0131mc\u0131s\u0131 Paul Kita<\/strong>, marketlerde artan y\u00fcksek proteinli \u00fcr\u00fcnleri g\u00f6zlemledikten sonra \u00fc\u00e7 hafta boyunca a\u011f\u0131rl\u0131kl\u0131 olarak bu \u00fcr\u00fcnleri t\u00fcketti\u011fini anlatt\u0131.<\/p>\n Kita\u2019n\u0131n beslenmesinde;<\/p>\n gibi \u00fcr\u00fcnler yer ald\u0131.<\/p>\n Deney s\u0131ras\u0131nda daha fazla protein ald\u0131\u011f\u0131 i\u00e7in egzersiz miktar\u0131n\u0131 da art\u0131ran Kita, \u00fc\u00e7 haftan\u0131n sonunda v\u00fccut \u00f6l\u00e7\u00fclerinde s\u0131n\u0131rl\u0131 de\u011fi\u015fiklik g\u00f6rd\u00fc\u011f\u00fcn\u00fc ancak s\u00fcreci olduk\u00e7a zor ge\u00e7irdi\u011fini ifade etti.<\/p>\n Bu deney de \u201cdaha fazla protein e\u015fittir daha fazla fayda\u201d yakla\u015f\u0131m\u0131n\u0131n her zaman do\u011fru olmayabilece\u011fi tart\u0131\u015fmas\u0131n\u0131 g\u00fcndeme getirdi.<\/p>\n Uzmanlar yaln\u0131zca g\u00fcnl\u00fck protein miktar\u0131na de\u011fil, proteinin hangi besinlerden al\u0131nd\u0131\u011f\u0131na<\/strong> da dikkat edilmesini \u00f6neriyor.<\/p>\n Protein;<\/p>\n ya\u011fs\u0131z et, yumurta, bal\u0131k, fasulye, mercimek, bezelye, kuruyemi\u015f, s\u00fct ve yo\u011furt<\/strong><\/p>\n gibi \u00e7ok say\u0131da do\u011fal besinden kar\u015f\u0131lanabiliyor.<\/p>\n Ultra i\u015flenmi\u015f ve proteinle zenginle\u015ftirilmi\u015f \u00fcr\u00fcnlerin ise protein d\u0131\u015f\u0131nda \u015feker, tuz, doymu\u015f ya\u011f ve di\u011fer bile\u015fenler a\u00e7\u0131s\u0131ndan da de\u011ferlendirilmesi gerekiyor.<\/p>\n Dr. Emma Beckett, proteine a\u015f\u0131r\u0131 odaklanman\u0131n dengeli beslenme anlay\u0131\u015f\u0131n\u0131 bozabilece\u011fini belirterek b\u00fct\u00fcn besin gruplar\u0131n\u0131n birlikte de\u011ferlendirilmesi gerekti\u011fini vurguluyor.<\/p>\n Beckett\u2019in dikkat \u00e7ekti\u011fi temel nokta, insan v\u00fccudunun yaln\u0131zca tek bir besin maddesine ihtiya\u00e7 duymad\u0131\u011f\u0131.<\/p>\n Sa\u011fl\u0131kl\u0131 beslenmede protein kadar lif, karbonhidrat, sa\u011fl\u0131kl\u0131 ya\u011flar, vitaminler ve minerallerin<\/strong> de yeterli miktarda al\u0131nmas\u0131 gerekiyor.<\/p>\n Bu nedenle kas geli\u015ftirmek veya kilo vermek amac\u0131yla proteini kontrols\u00fcz bi\u00e7imde art\u0131rmak yerine, ki\u015finin ihtiya\u00e7lar\u0131na uygun ve dengeli bir beslenme d\u00fczeninin olu\u015fturulmas\u0131 \u00f6neriliyor.<\/p>\n","protected":false},"excerpt":{"rendered":" Son y\u0131llarda \u201cy\u00fcksek proteinli\u201d olarak pazarlanan g\u0131da ve i\u00e7eceklerin say\u0131s\u0131 h\u0131zla artarken uzmanlar, ihtiya\u00e7tan fazla protein t\u00fcketmenin her zaman daha sa\u011fl\u0131kl\u0131 anlam\u0131na gelmedi\u011fi konusunda uyar\u0131yor. A\u015f\u0131r\u0131 protein t\u00fcketiminin \u00f6zellikle b\u00f6brek hastal\u0131\u011f\u0131 bulunan ki\u015filerde sorunlara yol a\u00e7abilece\u011fi, baz\u0131 y\u00fcksek proteinli beslenme modellerinin b\u00f6brek ta\u015f\u0131 riskini art\u0131rabilece\u011fi belirtilirken; proteine a\u015f\u0131r\u0131 odaklanman\u0131n lif ba\u015fta olmak \u00fczere di\u011fer temel besinlerin yeterince al\u0131nmas\u0131n\u0131 engelleyebilece\u011fine dikkat \u00e7ekiliyor.<\/p>\n","protected":false},"author":14,"featured_media":46458,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[15024,15063,12424,12423,8025],"class_list":["post-46457","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-bobrek-sagligi","tag-kas-gelisimi","tag-lif","tag-protein","tag-saglikli-beslenme"],"yoast_head":"\n\n
Ne kadar protein gerekiyor?<\/h2>\n
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\u201cY\u00fcksek proteinli\u201d etiketi her \u00fcr\u00fcn\u00fc sa\u011fl\u0131kl\u0131 yapm\u0131yor<\/h2>\n
A\u015f\u0131r\u0131 protein b\u00f6brekleri zorlayabilir<\/h2>\n
Kemik sa\u011fl\u0131\u011f\u0131nda \u201cdaha fazla protein\u201d her zaman daha fazla fayda sa\u011flam\u0131yor<\/h2>\n
Kad\u0131nlarda ya\u015fla birlikte protein ihtiyac\u0131 \u00f6nem kazan\u0131yor<\/h2>\n
Protein u\u011fruna lif unutuluyor olabilir<\/h2>\n
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Protein trendi milyarlarca dolarl\u0131k pazara d\u00f6n\u00fc\u015ft\u00fc<\/h2>\n
\u00dc\u00e7 hafta y\u00fcksek proteinli \u00fcr\u00fcnlerle beslendi<\/h2>\n
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Protein kayna\u011f\u0131 da en az miktar\u0131 kadar \u00f6nemli<\/h2>\n
Sa\u011fl\u0131kl\u0131 beslenmenin anahtar\u0131 tek bir besin de\u011fil<\/h2>\n