Kasl\u0131 bir v\u00fccuda sahip olabilmek i\u00e7in yaln\u0131zca spor yapmak yetmez. Kas geli\u015fimi i\u00e7in her \u015feyden \u00f6nce beslenmeye \u00e7ok dikkat etmek gerekir.\u00a0Bu makalemizde ge\u00e7en<\/p>\n
Kasl\u0131 bir v\u00fccuda sahip olabilmek i\u00e7in yaln\u0131zca spor yapmak yetmez. Kas geli\u015fimi i\u00e7in her \u015feyden \u00f6nce beslenmeye \u00e7ok dikkat etmek gerekir. Bu makalemizde ge\u00e7en kas yapan g\u0131dalar\u0131 g\u00fcnl\u00fck beslenmenize katarak kendi kas yapmak i\u00e7in beslenme program\u0131n\u0131z\u0131 kendiniz olu\u015fturabilirsiniz. Kas yapmakta en etkili yiyecekler ve i\u00e7ecekler \u015funlard\u0131r;<\/p>\n
Yumurta<\/u><\/strong><\/span><\/span><\/p>\n Yumurta, y\u00fcksek kalitede protein, sa\u011fl\u0131kl\u0131 ya\u011flar ve B vitaminleri gibi di\u011fer sa\u011fl\u0131kl\u0131 birle\u015fen i\u00e7eri\u011fiyle kas yapmakta \u00f6nemli rol oynayan en faydal\u0131 besinlerdendir<\/strong>. Proteinler aminoasitlerden olu\u015fmaktad\u0131r ve yumurtalarda y\u00fcksek miktarda leucine ad\u0131nda aminoasit bulunur ve bu \u00f6zellikle kas geli\u015fimi i\u00e7in \u00e7ok \u00f6nemlidir. Ayr\u0131ca B vitaminleri, enerji \u00fcretimi gibi bir\u00e7ok a\u015famada \u00f6nemli rol oynarlar.<\/p>\n Tavuk G\u00f6\u011fs\u00fc<\/u><\/strong><\/span><\/span><\/p>\n Tavuk g\u00f6\u011fs\u00fcn\u00fcn, kas geli\u015fimi i\u00e7in olmazsa olmaz say\u0131lmas\u0131n\u0131n \u00e7ok iyi bir nedeni vard\u0131r.<\/strong> Tavuk g\u00f6\u011fs\u00fc \u00e7ok y\u00fcksek miktarda protein i\u00e7erir. Her 85 gram tavuk g\u00f6\u011fs\u00fcnde, 26 gram y\u00fcksek kaliteli protein vard\u0131r. Ayr\u0131ca, B vitamini nicain ve B6 bak\u0131m\u0131ndan \u00e7ok zengindir ve bunlar, e\u011fer aktif bir insansan\u0131z, olduk\u00e7a \u00f6nemlidirler. Bu vitaminler fiziksel aktivite ve egzersiz s\u0131ras\u0131nda v\u00fccudunuzun d\u00fczg\u00fcn i\u015flemesine yard\u0131mc\u0131 olurlar ve kas geli\u015fimi i\u00e7in \u00f6zellikle \u00f6nemlidirler. Yap\u0131lan baz\u0131 ara\u015ft\u0131rmalara g\u00f6re, tavuk i\u00e7eren diyetler yapan y\u00fcksek protein i\u00e7eren g\u0131dalar t\u00fcketen insanlarda ya\u011f yak\u0131m\u0131n\u0131n y\u00fcksek oldu\u011fu g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n S\u00fct<\/u><\/strong><\/span><\/span><\/p>\n S\u00fct protein, karbonhidrat ve ya\u011flar\u0131n sa\u011fl\u0131kl\u0131 bir kar\u0131\u015f\u0131m\u0131d\u0131r. Di\u011fer s\u00fct \u00fcr\u00fcnlerinde oldu\u011fu gibi, s\u00fct hem h\u0131zl\u0131 hem de yava\u015f sindirilen \u00fcr\u00fcnlerden olu\u015fur. Bu da kas geli\u015fimi i\u00e7in \u00f6nemlidir.<\/p>\n Somon Bal\u0131\u011f\u0131<\/u><\/strong><\/span><\/span><\/p>\n Somon bal\u0131\u011f\u0131 kas geli\u015fimi ve genel sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in m\u00fckemmel bir se\u00e7enektir. <\/strong>Her 85 graml\u0131k somonda, 17 gram protein, 2 gram omega-3 ya\u011f asitleri ve bir\u00e7ok B vitamini bulunur. Omega-3 ya\u011f asitleri, kas sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli bir role sahiptir ve kas geli\u015fim programlar\u0131nda kazan\u0131lan kas miktar\u0131n\u0131 artt\u0131r\u0131r.<\/p>\n Yo\u011furt<\/u><\/strong><\/span><\/span><\/p>\n Yo\u011furt da hem sa\u011fl\u0131k i\u00e7in \u00e7ok faydal\u0131 olan hem de kas yapan besinlerdendir. <\/strong>Yo\u011furt yaln\u0131zca, protein bak\u0131m\u0131ndan y\u00fcksek olmakla kalmaz ayr\u0131ca, h\u0131zl\u0131 sindirilen whey proteini ve yava\u015f sindirilen casein proteini i\u00e7erir. Yap\u0131lan baz\u0131 ara\u015ft\u0131rmalar, h\u0131zl\u0131 ve yava\u015f sindirilen proteinleri ayn\u0131 anda t\u00fcketen insanlar\u0131n, kas geli\u015fiminin daha h\u0131zl\u0131 olaca\u011f\u0131n\u0131 g\u00f6stermi\u015ftir. Yo\u011furdu t\u00fcketmek her zaman yararl\u0131 olsa da, hemen spordan sonra t\u00fcketmek ya da yatmadan \u00f6nce t\u00fcketmek, yava\u015f ve h\u0131zl\u0131 sindirilen proteinlerden tam olarak faydalanman\u0131z\u0131 sa\u011flayacakt\u0131r.<\/p>\n Ton Bal\u0131\u011f\u0131<\/u><\/strong><\/span><\/span><\/p>\n 85 gram ton bal\u0131\u011f\u0131nda 20 gram protein olmas\u0131n\u0131n yan\u0131 s\u0131ra, ton bal\u0131\u011f\u0131, y\u00fcksek miktarda A ve birka\u00e7 \u00e7e\u015fit B vitamini i\u00e7ermektedir. Bu vitaminlere B12, niacin ve B6\u2019da dahildir. Bu besin \u00f6\u011feleri, optimal sa\u011fl\u0131\u011f\u0131n\u0131z, enerji ve egzersiz performans\u0131n\u0131z i\u00e7in gereklidir. Bunlara ek olarak, ton bal\u0131\u011f\u0131 y\u00fcksek miktarda omega-3 ya\u011f asitleri bar\u0131nd\u0131r\u0131r ve bu da kas sa\u011fl\u0131\u011f\u0131na destek olur.<\/strong> Bu \u00f6zellikle ya\u015fl\u0131 bireyler i\u00e7in \u00e7ok \u00f6nemlidir. Yap\u0131lan ara\u015ft\u0131rmalara g\u00f6re y\u00fcksek miktarda t\u00fcketilen omega-3 ya\u011f asitlerinin, kas kayb\u0131n\u0131 yava\u015flatt\u0131\u011f\u0131 ve ya\u015flanmayla olu\u015fan g\u00fc\u00e7 kayb\u0131n\u0131 azaltt\u0131\u011f\u0131 g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n Ya\u011fs\u0131z Dana Eti<\/u><\/strong><\/span><\/span><\/p>\n Dana eti, y\u00fcksek kaliteli protein, B vitaminleri, mineraller ve kreatin bak\u0131m\u0131ndan \u00e7ok zengindir. Yap\u0131lan baz\u0131 ara\u015ft\u0131rmalar, ya\u011fs\u0131z k\u0131rm\u0131z\u0131 et t\u00fcketiminin, kas geli\u015fimini artt\u0131rd\u0131\u011f\u0131n\u0131 bildirmektedir.<\/strong> Fakat, e\u011fer kas geli\u015ftirmeye \u00e7al\u0131\u015f\u0131yorsan\u0131z, fazla kalori sa\u011flamadan fazla protein veren yiyecekler t\u00fcketmeniz \u00f6nerilmektedir. \u00d6rne\u011fin, 85 gram %70 ya\u011fs\u0131z dana eti 228 kalori ve 15 gram ya\u011f i\u00e7ermektedir. Buna nazaran, %95 ya\u011fs\u0131z dana eti, daha fazla proteine sahiptir ve yaln\u0131zca 145 gram kalori ve 5 gram ya\u011fa sahiptir.<\/p>\n Lor Peyniri<\/u><\/strong><\/span><\/span><\/p>\n 200 gram d\u00fc\u015f\u00fck ya\u011fl\u0131 lor peyniri yakla\u015f\u0131k 28 gram protein i\u00e7erir ve kas geli\u015fiminde \u00e7ok \u00f6nemli olan bir aminoasit olan leucineden de sa\u011fl\u0131kl\u0131 miktarda i\u00e7erisinde bar\u0131nd\u0131r\u0131r.<\/p>\n Soya Fasulyesi<\/u><\/strong><\/span><\/span><\/p>\n Yar\u0131m bardak (86 gram) pi\u015fmi\u015f soya fasulyesi, 15 gram protein, sa\u011fl\u0131kl\u0131 doymam\u0131\u015f ya\u011flar ve bir\u00e7ok vitamin ve mineral i\u00e7erir. Soya fasulyeleri ayr\u0131ca K vitamini, demir ve fosfor bak\u0131m\u0131ndan da zengindir. Demir, kaslarda ve kanda oksijen depolanmas\u0131na yard\u0131mc\u0131 olur ve demir eksikli\u011fi bu i\u015flevlere engel olur. T\u00fcm bu \u00f6zellikleri ile kas yapan besinler aras\u0131nda yer al\u0131r.<\/strong><\/p>\n Hindi G\u00f6\u011fs\u00fc<\/u><\/strong><\/span><\/span><\/p>\n Hindi g\u00f6\u011fs\u00fc de kas yapan g\u0131dalardand\u0131r. 85 gram hindi g\u00f6\u011f\u00fcs eti yakla\u015f\u0131k olarak 25 gram protein i\u00e7erir ve neredeyse hi\u00e7 karbonhidrat ve ya\u011f i\u00e7ermez. <\/strong>Hindi ayr\u0131ca bir B vitamini olan niacin bak\u0131m\u0131ndan zengindir ve bu da v\u00fccuttaki ya\u011f ve karbonhidratlar\u0131n i\u015flenmesine yard\u0131mc\u0131 olur. Tavsiye edilen miktarda B vitaminine sahip olmak, v\u00fccudun kas olu\u015fturma ve egzersiz yapma yetene\u011fini artt\u0131r\u0131r.<\/p>\n Fasulye<\/u><\/strong><\/span><\/span><\/p>\n Fasulyenin bir\u00e7ok \u00e7e\u015fidi kas yapmaya yard\u0131mc\u0131 olur.<\/strong> Bir bardak dolusu pi\u015fmi\u015f (yakla\u015f\u0131k 170 gram) yayg\u0131n olarak bulunan fasulye \u00e7e\u015fitleri i\u00e7erisinde 15 gram protein bulunur. Ayr\u0131ca, fasulyeler m\u00fckemmel bir lif ve B vitaminleri, magnezyum, fosfor ve demir kayna\u011f\u0131d\u0131r.<\/p>\n Protein Tozlar\u0131<\/u><\/strong><\/span><\/span><\/p>\n E\u011fer yaln\u0131zca yemeklerden protein ihtiyac\u0131n\u0131z\u0131 kar\u015f\u0131lamakta zorlan\u0131yorsan\u0131z, g\u00fcnl\u00fck rutininize protein i\u00e7eceklerini eklemeyi d\u00fc\u015f\u00fcnmelisiniz. Whey ve casein gibi en pop\u00fcler protein tozlar\u0131 s\u00fct \u00fcr\u00fcnlerinden elde edilmektedir ve kas yapmaya yard\u0131mc\u0131 olabilirler.<\/p>\n Kinoa<\/u><\/strong><\/span><\/span><\/p>\n Protein bak\u0131m\u0131ndan zengin g\u0131dalar ya\u011fs\u0131z kas \u00fcretimi bak\u0131m\u0131ndan \u00e7ok \u00f6nemli olsalar da, aktifli\u011finizi korumak i\u00e7in yeterli yak\u0131t alman\u0131z da \u00f6nemlidir. Karbonhidrat bak\u0131m\u0131ndan zengin g\u0131dalar size bu g\u0131dalar\u0131 sa\u011flayabilirler. 1 bardak dolusu pi\u015fmi\u015f kinoa (yakla\u015f\u0131k 185 gram)\u2019da 40 gram karbonhidrat, 8 gram protein, 5 gram lif ve sa\u011fl\u0131kl\u0131 miktarda, magnezyum ve fosfor bulunur. Magnezyum, kaslar\u0131n ve sinirlerin i\u015flevlerinde \u00e7ok \u00f6nemli roller oynamaktad\u0131r.<\/p>\n Nohut<\/u><\/strong><\/span><\/span><\/p>\n Nohut da kas yapan g\u0131dalar aras\u0131nda yer al\u0131r. Nohut hem karbonhidrat hem de protein bak\u0131m\u0131ndan olduk\u00e7a zengindir.<\/strong> Her 1 bardak pi\u015fmi\u015f nohutta (250 gram) 12 gram protein ve 50 gram karbonhidrat ile 10 gram lif bulunur. B\u00fct\u00fcn bitkiler gibi, nohuttaki protein, hayvanlardan edinilen proteinlerden daha az kalitelidir. Fakat yine de diyetinizin bir par\u00e7as\u0131 olarak kullan\u0131lmal\u0131d\u0131r.<\/p>\n F\u0131st\u0131k<\/u><\/strong><\/span><\/span><\/p>\n F\u0131st\u0131klar protein, karbonhidrat ve ya\u011f kar\u0131\u015f\u0131m\u0131ndan olu\u015fur. Yar\u0131m bardak (73 gram f\u0131st\u0131k, 17 gram protein, 16 gram karbonhidrat ve y\u00fcksek miktarda doymam\u0131\u015f ya\u011f i\u00e7erir. Her yar\u0131m bardak f\u0131st\u0131k (73 gram) 425 gram kaloriden olu\u015fur. Bu nedenle, e\u011fer diyetinizde yeterince kalori alam\u0131yorsan\u0131z, f\u0131st\u0131k yemek, bu kalori a\u00e7\u0131\u011f\u0131n\u0131z\u0131 kapatmak ve kas yapmak i\u00e7in iyi bir y\u00f6ntem olabilir.<\/p>\n