{"id":48374,"date":"2022-03-09T09:30:07","date_gmt":"2022-03-09T06:30:07","guid":{"rendered":"https:\/\/new.mavikadin.com\/?p=48374"},"modified":"2024-09-16T12:22:21","modified_gmt":"2024-09-16T09:22:21","slug":"fosfor-iceren-besinler-nelerdir-en-fazla-fosfor-iceren-25-yiyecek","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/fosfor-iceren-besinler-nelerdir-en-fazla-fosfor-iceren-25-yiyecek\/","title":{"rendered":"Fosfor iceren besinler nelerdir? En fazla fosfor iceren 25 yiyecek"},"content":{"rendered":"

Fosfor, kemik yap\u0131s\u0131n\u0131 olu\u015fturmak ve g\u00fc\u00e7lendirmek i\u00e7in \u00f6nemli bir mineral kayna\u011f\u0131. Peki fosfor i\u00e7eren i\u00e7eren besinler neler? Fosfor en \u00e7ok hangi besinlerde bulunur? Detaylar haberimizde\u2026<\/p>\n

Fosfor y\u00f6n\u00fcnden zengin besinler t\u00fcketmek, kas-kemik a\u011fr\u0131lar\u0131n\u0131 giderir, kemik geli\u015fimini destekler ve kas kuvvetini artt\u0131r\u0131r.  Bu nedenle 7’den 70’e herkesin dengeli bi\u00e7imde fosfor i\u00e7eren besinler t\u00fcketmesi b\u00fcy\u00fck \u00f6neme sahiptir. Peki fosfor nedir? Fosfor a\u00e7\u0131s\u0131ndan zengin besinler neler? \u0130\u015fte fosfor hakk\u0131nda merak edilen t\u00fcm detaylar:<\/p>\n

FOSFOR NED\u0130R?<\/strong><\/h3>\n

Diyestisyen Ay\u015fe Tu\u011fba \u015eengel fosforu \u015fu \u015fekilde ifade etmektedir:<\/strong><\/p>\n

\u201cFosfor v\u00fccudumuzda bulunan en temel minerallerden biridir. G\u00fcnl\u00fck ihtiyac\u0131n 250 mg\u2019dan fazla oldu\u011fu mineraller makro mineraller olarak adland\u0131r\u0131l\u0131r.  Bu mineral, v\u00fccutta yap\u0131ya kat\u0131lmas\u0131 ve fonksiyonlar\u0131 bak\u0131m\u0131ndan makro mineraller grubunda yer al\u0131r.<\/p>\n

V\u00fccutta en fazla kalsiyum minerali bulunur, kalsiyumdan sonra en fazla bu mineral bulunur. Ayn\u0131 zamanda kalsiyum ile birlikte \u00e7al\u0131\u015farak h\u00fccresel faaliyetlerde \u00f6nemli rol oynarlar. \u00d6zellikle kemiklerin ve di\u015flerin olu\u015fumunda, besinlerin metabolizmas\u0131nda g\u00f6rev al\u0131r.<\/strong><\/p>\n

Fosfor kemikler ve di\u015fler i\u00e7in vazge\u00e7ilmez bir mineraldir. V\u00fccutta bulunan Fosforun %90\u2019\u0131 kemik ve di\u015flerin yap\u0131s\u0131na kat\u0131l\u0131rken, %10\u2019u h\u00fccrelerde ve h\u00fccreler aras\u0131 s\u0131v\u0131larda bulunur.\u201d<\/p>\n

\"\"<\/p>\n

FOSFOR \u0130\u00c7EREN BES\u0130NLER L\u0130STES\u0130<\/strong><\/h3>\n

Pek \u00e7ok sebze ve meyve fosfor bak\u0131m\u0131ndan zengindir. Fosfor i\u00e7eren besinleri t\u00fcketmek; kemik, di\u015f, b\u00f6brek ve zihinsel fonksiyonlar\u0131n geli\u015fimi i\u00e7in olduk\u00e7a \u00f6nemlidir. Fosfor a\u00e7\u0131s\u0131ndan zengin besinler \u015f\u00f6yle:<\/p>\n

    \n
  • Havyar<\/li>\n
  • Uskumru<\/strong><\/li>\n
  • K\u0131l\u0131\u00e7 bal\u0131\u011f\u0131<\/li>\n
  • Alabal\u0131k<\/strong><\/li>\n
  • Dana Karaci\u011feri<\/li>\n
  • Orta ya\u011fl\u0131 dana eti<\/strong><\/li>\n
  • Tavuk eti<\/li>\n
  • Orta ya\u011fl\u0131 koyun eti<\/strong><\/li>\n
  • Kabak \u00e7ekirde\u011fi<\/li>\n
  • Ay\u00e7i\u00e7e\u011fi \u00e7ekirde\u011fi<\/strong><\/li>\n
  • \u00c7am f\u0131st\u0131\u011f\u0131<\/li>\n
  • Barbunya<\/strong><\/li>\n
  • Kuru fasulye<\/li>\n
  • Nohut<\/strong><\/li>\n
  • Kuru kay\u0131s\u0131<\/li>\n
  • Muz<\/strong><\/li>\n
  • \u00dcz\u00fcm<\/li>\n
  • \u015eeftali<\/li>\n
  • Kuru bamya<\/li>\n
  • Sar\u0131msak<\/strong><\/li>\n
  • Enginar<\/li>\n
  • So\u011fan<\/strong><\/li>\n
  • Ka\u015far peyniri<\/li>\n
  • Beyaz Peynir<\/strong><\/li>\n
  • Koyun s\u00fct\u00fc<\/li>\n
  • \u0130nek s\u00fct\u00fc<\/strong><\/li>\n<\/ul>\n

    FOSFOR EN \u00c7OK HANG\u0130 BES\u0130NLERDE BULUNUR?<\/strong><\/h3>\n

    \u00c7o\u011fu besinde fosfor bulunur. Ancak baz\u0131 g\u0131dalar fosfor i\u00e7eri\u011fi bak\u0131m\u0131ndan da zengindir. Fosfor i\u00e7eri\u011fi bak\u0131m\u0131ndan y\u00fcksek olan 9 g\u0131da \u015f\u00f6yle:<\/p>\n

    BALIK<\/strong><\/p>\n

    Somon bal\u0131\u011f\u0131 ve ton bal\u0131\u011f\u0131 gibi k\u0131l\u00e7\u0131\u011f\u0131 yumu\u015fak olan bal\u0131klar da bolca fosfor i\u00e7erir.<\/strong> Omega 3 ya\u011flar\u0131, A ve D vitamini, magnezyum, selenyum, \u00e7inko ve iyot mineralleri bak\u0131m\u0131ndan da zengindir. Bal\u0131k haftada en az 2 defa t\u00fcketilmelidir.<\/p>\n

    S\u00dcT VE S\u00dcT \u00dcR\u00dcNLER\u0130<\/strong><\/p>\n

    Sa\u011fl\u0131kl\u0131 ve d\u00fczenli bir beslenme d\u00fczenine sahip insanlar fosforun %20-30’unun peynir, s\u00fct, s\u00fczme peynir ve yo\u011furt gibi s\u00fct \u00fcr\u00fcnlerinden geldi\u011fi biliniyor.<\/strong> S\u00fczme peynir, yo\u011furt gibi az ya\u011fl\u0131 ve ya\u011fs\u0131z s\u00fct \u00fcr\u00fcnlerinde y\u00fcksek oranda fosfor bulunur. Tam ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnlerinde ise az fosfor bulunur.<\/p>\n

    \"\"<\/p>\n

    TAVUK VE H\u0130ND\u0130<\/strong><\/p>\n

    140 gram sotelenmi\u015f tavuk ya da hindi yakla\u015f\u0131k olarak 300 mg fosfor i\u00e7erir.<\/strong> Ayr\u0131ca B vitamini, selenyum ve protein a\u00e7\u0131s\u0131ndan da zengindir. Kaz, hindi, tavuk ve dana eti bol miktarda fosfor i\u00e7erir.<\/strong> Ancak bu etleri al\u0131rken etlerin organik olanlar\u0131 tercih edilmeli. \u00c7\u00fcnk\u00fc organik etler daha sa\u011fl\u0131kl\u0131d\u0131r ve y\u00fcksek oranda fosfor i\u00e7erir.<\/p>\n

    FASULYE VE MERC\u0130MEK<\/strong><\/p>\n

    Fasulye ve mercimekte y\u00fcksek oranda fosfor bulunur. Bu besinleri d\u00fczenli olarak yiyenlerin, kanser de dahil olmak \u00fczere pek \u00e7ok kronik hastal\u0131\u011fa yakalanma riskinin az oldu\u011fu biliniyor. 198 gram ha\u015flanm\u0131\u015f mercimek, \u00f6nerilen g\u00fcnl\u00fck fosfor al\u0131m\u0131n %51’ini i\u00e7erir. 180 gram fasulyede ise 250 mg fosfor bulunur.<\/strong><\/p>\n

    \"\"<\/p>\n

    SAKATAT<\/strong><\/p>\n

    Tavada k\u0131zart\u0131lm\u0131\u015f 85 gram sakatat, yeti\u015fkinler i\u00e7in g\u00fcnl\u00fck ihtiyac\u0131n neredeyse %50\u2019sini i\u00e7erir. 85 gram tavuk ci\u011feri ise g\u00fcnl\u00fck al\u0131nmas\u0131 gereken fosforun %53\u2019\u00fcn\u00fc i\u00e7erir.<\/strong><\/p>\n

    K\u0130ONA<\/strong><\/p>\n

    250 gram pi\u015fmi\u015f kiona g\u00fcnl\u00fck al\u0131nmas\u0131 \u00f6nerilen fosfor miktar\u0131n\u0131n %40’\u0131n\u0131 i\u00e7erir. Kiona iyi lif, mineral ve protein kaynaklar\u0131d\u0131r ve gl\u00fcten i\u00e7ermez.<\/strong> Di\u011fer tohumlar gibi, \u0131slatma, filizlenme ve fermente etme fosfor mevcudiyetini art\u0131rabilir.<\/p>\n

    \"\"<\/p>\n

    AY \u00c7EK\u0130RDE\u011e\u0130 VE KABAK \u00c7EK\u0130RDE\u011e\u0130<\/strong><\/p>\n

    Ay\u00e7i\u00e7e\u011fi ve kabak \u00e7ekirde\u011finde bol miktarda fosfor bulunur. 28 gram kavrulmu\u015f ay\u00e7i\u00e7e\u011fi ve kabak \u00e7ekirde\u011fi fosfor i\u00e7in g\u00fcnl\u00fck al\u0131nmas\u0131 gereken ihityac\u0131n yakla\u015f\u0131k %45\u2019ini i\u00e7ermekte. <\/strong>Ayr\u0131ca at\u0131\u015ft\u0131rmal\u0131k olarak t\u00fcketilebilen, salatalara serpilen, f\u0131nd\u0131k ezmeleri ile kar\u0131\u015ft\u0131r\u0131lan veya pesto soslu kullan\u0131lan kabak ve ay \u00e7ekirde\u011fi, yer f\u0131st\u0131\u011f\u0131na veya a\u011fa\u00e7 yemi\u015flerine alerjisi olan ki\u015filer i\u00e7in harika bir alternatiftir.<\/p>\n

    KEPEKL\u0130 TAHILLAR<\/strong><\/p>\n

    Tah\u0131l, bu\u011fday, yulaf ve pirin\u00e7 gibi bir\u00e7ok kepekli tah\u0131llarda fosfor bak\u0131m\u0131ndan zengindir. Tah\u0131llar aras\u0131nda en fazla fosfor i\u00e7eren besin bu\u011fday.<\/strong><\/p>\n

    \"\"<\/p>\n

    KURUYEM\u0130\u015eLER<\/strong><\/p>\n

    F\u0131nd\u0131klar fosfor bak\u0131m\u0131ndan zengindir. Kaju, badem, \u00e7am f\u0131st\u0131\u011f\u0131 ve antep f\u0131st\u0131\u011f\u0131 gibi kuruyemi\u015fler g\u00fcnl\u00fck ihtiyac\u0131n en az %40\u2019\u0131n\u0131 i\u00e7erir.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

    Fosfor, kemik yap\u0131s\u0131n\u0131 olu\u015fturmak ve g\u00fc\u00e7lendirmek i\u00e7in \u00f6nemli bir mineral kayna\u011f\u0131. Peki fosfor i\u00e7eren i\u00e7eren besinler neler? Fosfor en \u00e7ok hangi besinlerde bulunur? Detaylar haberimizde\u2026 Fosfor y\u00f6n\u00fcnden zengin besinler t\u00fcketmek, kas-kemik a\u011fr\u0131lar\u0131n\u0131 giderir, kemik geli\u015fimini destekler ve kas kuvvetini artt\u0131r\u0131r.  Bu nedenle 7’den 70’e herkesin dengeli bi\u00e7imde fosfor i\u00e7eren besinler t\u00fcketmesi b\u00fcy\u00fck \u00f6neme sahiptir. Peki […]<\/p>\n","protected":false},"author":8,"featured_media":48373,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[78],"tags":[38514,38513,38512,38511,10730],"class_list":["post-48374","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yasam","tag-fosfor-faydalari","tag-fosfor-iceren-yiyecekler","tag-fosfor-nedir","tag-fosforlu-besinler","tag-saglikli-beslenme"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/48374"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=48374"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/48374\/revisions"}],"predecessor-version":[{"id":48375,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/48374\/revisions\/48375"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/48373"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=48374"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=48374"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=48374"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}