Vegan beslenmeye ge\u00e7meyi d\u00fc\u015f\u00fcnenlerin en s\u0131k sordu\u011fu soru, yeterli protein al\u0131p alamayacaklar\u0131d\u0131r. Do\u011fru planlanm\u0131\u015f bir vegan beslenmeyle protein ihtiyac\u0131n\u0131 kar\u015f\u0131lamak m\u00fcmk\u00fcnd\u00fcr.<\/p>\n
Mercimek, nohut, kuru fasulye, barbunya ve bezelye gibi kuru baklagiller, vegan beslenmenin en \u00f6nemli protein kaynaklar\u0131d\u0131r. Tofu, tempeh ve soya s\u00fct\u00fc gibi soya \u00fcr\u00fcnleri, kuruyemi\u015fler, tohumlar ve tam tah\u0131llar da protein i\u00e7erir.<\/p>\n
Bitkisel proteinlerin \u00e7o\u011fu, v\u00fccudun ihtiya\u00e7 duydu\u011fu t\u00fcm temel amino asitleri tek ba\u015f\u0131na yeterli miktarda i\u00e7ermeyebilir. Baklagilleri tah\u0131llarla birlikte t\u00fcketmek, bu eksikli\u011fi tamamlar. Mercimek \u00e7orbas\u0131 ve tam tah\u0131ll\u0131 ekmek, nohutlu bulgur pilav\u0131 ya da kuru fasulye ve pilav, iyi kombinasyon \u00f6rnekleridir. Bu kombinasyonlar\u0131n ayn\u0131 \u00f6\u011f\u00fcnde de\u011fil, g\u00fcn i\u00e7inde t\u00fcketilmesi de yeterlidir.<\/p>\n
Tofu ve tempeh, kaliteli protein kaynaklar\u0131d\u0131r ve pek \u00e7ok yemekte et yerine kullan\u0131labilir.<\/p>\n
Ceviz, badem, f\u0131nd\u0131k, kabak \u00e7ekirde\u011fi, ay\u00e7i\u00e7e\u011fi \u00e7ekirde\u011fi, susam ve tahin, hem protein hem de sa\u011fl\u0131kl\u0131 ya\u011f kaynaklar\u0131d\u0131r. Ancak enerji i\u00e7erikleri y\u00fcksek oldu\u011fu i\u00e7in \u00f6l\u00e7\u00fcl\u00fc t\u00fcketilmelidir.<\/p>\n
D\u00fczenli spor yapan veganlar\u0131n protein ihtiyac\u0131 daha y\u00fcksek olabilir. Bu ki\u015filerin her \u00f6\u011f\u00fcnde protein kayna\u011f\u0131 bulundurmas\u0131 ve gerekirse diyetisyen deste\u011fi almas\u0131 \u00f6nerilir.<\/p>\n
Kahvalt\u0131da tahinli yulaf, \u00f6\u011fle yeme\u011finde nohutlu salata ve ak\u015fam yeme\u011finde mercimek yeme\u011fi ile bulgur pilav\u0131, g\u00fcn boyunca yeterli protein al\u0131m\u0131na katk\u0131 sa\u011flar.<\/p>\n
Takviye gerektiren vitamin i\u00e7in B12 ve vegan beslenme<\/a> yaz\u0131m\u0131za bakabilirsiniz. Di\u011fer sayfalar ana sayfada<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":" Vegan beslenmeye ge\u00e7meyi d\u00fc\u015f\u00fcnenlerin en s\u0131k sordu\u011fu soru, yeterli protein al\u0131p alamayacaklar\u0131d\u0131r. Do\u011fru planlanm\u0131\u015f bir vegan beslenmeyle protein ihtiyac\u0131n\u0131 kar\u015f\u0131lamak m\u00fcmk\u00fcnd\u00fcr. Bitkisel protein kaynaklar\u0131 Mercimek, nohut, kuru fasulye, barbunya ve bezelye gibi kuru baklagiller, vegan beslenmenin en \u00f6nemli protein kaynaklar\u0131d\u0131r. Tofu, tempeh ve soya s\u00fct\u00fc gibi soya \u00fcr\u00fcnleri, kuruyemi\u015fler, tohumlar ve tam tah\u0131llar da protein […]<\/p>\n","protected":false},"author":0,"featured_media":0,"parent":0,"menu_order":2,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-9","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/vegandiyet.xyz\/index.php\/wp-json\/wp\/v2\/pages\/9","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vegandiyet.xyz\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/vegandiyet.xyz\/index.php\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/vegandiyet.xyz\/index.php\/wp-json\/wp\/v2\/comments?post=9"}],"version-history":[{"count":2,"href":"https:\/\/vegandiyet.xyz\/index.php\/wp-json\/wp\/v2\/pages\/9\/revisions"}],"predecessor-version":[{"id":26,"href":"https:\/\/vegandiyet.xyz\/index.php\/wp-json\/wp\/v2\/pages\/9\/revisions\/26"}],"wp:attachment":[{"href":"https:\/\/vegandiyet.xyz\/index.php\/wp-json\/wp\/v2\/media?parent=9"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}