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<\/p>\nYumurtalar, s\u0131hhat \u00fczerine yap\u0131lan tenkitlerde s\u0131k\u00e7a maksat al\u0131n\u0131r. Protein yap\u0131s\u0131ndaki ya\u011f bile\u015feni ve kolesterol, ayr\u0131yeten d\u00f6llenmemi\u015f tavuk yumurtalar\u0131nda bulunan hormonlar \u00fczere tezler, yumurta t\u00fcketimine kar\u015f\u0131 soru i\u015fareti olu\u015fturuyor.\u00a0<\/p>\n
Yumurta, insan bedeninin sa\u011fl\u0131kl\u0131 bir formda \u00e7al\u0131\u015fabilmesi i\u00e7in gerekli olan besin \u00f6\u011felerinin en pahal\u0131 kaynaklar\u0131ndan biridir.\u00a0Yap\u0131lan ara\u015ft\u0131rmalar, s\u0131rf bir ha\u015flanm\u0131\u015f yumurtan\u0131n, g\u00fcnl\u00fck \u00f6nerilen al\u0131m \u00f6l\u00e7\u00fcs\u00fcne nazaran bir\u00e7ok de\u011ferli besin unsuru i\u00e7erdi\u011fini g\u00f6stermektedir:<\/p>\n
A Vitamini: %6;
Folik asit: %5;
B5 Vitamini: %7;
B12 Vitamini: %9;
Fosfor: %9;
Selenyum: %22;<\/p>\n
Yumurtalar ayr\u0131yeten k\u00e2fi \u00f6l\u00e7\u00fcde D, E, K, B6 vitamininin yan\u0131 s\u0131ra kalsiyum ve \u00e7inko da i\u00e7erir. 70-80 ortas\u0131 kalori olan yumurtada ortalama 6 gram protein ve 5 gram da sa\u011fl\u0131kl\u0131 ya\u011f bulunuyor.\u00a0<\/p>\n
Peki, g\u00fcnde 1 yerine 3 yumurta t\u00fcketilirse ne olur? Bu mevzuda yap\u0131lan bir\u00e7ok enteresan ara\u015ft\u0131rma, yumurtalar\u0131n y\u00fcksek protein ve besin bedeli ile bedene sa\u011flad\u0131\u011f\u0131 yararlar\u0131 ortaya koysa da 3 yumurtan\u0131n g\u00fcnl\u00fck al\u0131m\u0131yla ilgili kimi tart\u0131\u015fmalar da bulunuyor.\u00a0T\u00fcketiminin tesirleri, ki\u015finin genel s\u0131hhat durumu, \u00f6m\u00fcr \u015fekli ve beslenme al\u0131\u015fkanl\u0131klar\u0131na nazaran de\u011fi\u015fiklik g\u00f6sterebilir.\u00a0<\/p>\n
HDL kolesterol\u00fcn\u00fcz\u00fcn d\u00fczeyini art\u0131r\u0131r<\/b><\/p>\n
G\u00fcnde 3 yumurta t\u00fcketmek, HDL kolesterol\u00fcn\u00fcz\u00fcn (ya da halk ortas\u0131nda bilinen ismiyle “iyi kolesterol”) d\u00fczeyini art\u0131rabilir. Yumurtalar, kolesterol deposu olarak bilinse de, asl\u0131nda bedene yararl\u0131 bir fonksiyonu vard\u0131r. HDL, kolesterol\u00fc bedenin farkl\u0131 b\u00f6lgelerinden alarak karaci\u011fere ta\u015f\u0131r ve burada, bedende birikmesi istenmeyen “k\u00f6t\u00fc” kolesterol\u00fc temizler. Bu s\u00fcre\u00e7, yumurtalar\u0131n sa\u011fl\u0131kl\u0131 besinler stat\u00fcs\u00fcne girmesini sa\u011flar.\u00a0<\/p>\n
Yap\u0131lan ara\u015ft\u0131rmalar, nizaml\u0131 olarak \u00fc\u00e7 yumurta t\u00fcketmenin, kolesterol\u00fcn “k\u00f6t\u00fc” tipinin azalt\u0131lmas\u0131nda k\u0131ymetli bir rol oynayan lipoprotein d\u00fczeylerini art\u0131rabilece\u011fini g\u00f6stermektedir. Ayr\u0131yeten, HDL kolesterol\u00fcn\u00fcn y\u00fckselmesi, kardiyovask\u00fcler hastal\u0131k riskiyle direkt ba\u011flant\u0131l\u0131d\u0131r ve bu da sa\u011fl\u0131kl\u0131 bir \u00f6m\u00fcr i\u00e7in de\u011ferli bir esirgeyici fakt\u00f6r sa\u011flar.\u00a0<\/p>\n
<\/p>\n
Y\u00fcksek protein i\u00e7erir<\/b><\/p>\n
Yumurtalar, g\u00fc\u00e7l\u00fc ve sa\u011fl\u0131kl\u0131 kaslar i\u00e7in \u00fclk\u00fc bir besin kayna\u011f\u0131d\u0131r. Ortalama b\u00fcy\u00fckl\u00fckte bir yumurta, sadece 72 kalori i\u00e7erir ve bu kalorilerin b\u00fcy\u00fck bir k\u0131sm\u0131 y\u00fcksek kaliteli protein bi\u00e7imindedir.\u00a0<\/p>\n
Protein, kas dokusu h\u00fccrelerinin ana yap\u0131 ta\u015f\u0131 ve onar\u0131c\u0131s\u0131d\u0131r; bu nedenle, k\u00e2fi protein al\u0131m\u0131, spor yaparken oldu\u011fu \u00fczere bedenin genel i\u015flevleri i\u00e7in de son derece de\u011ferlidir. Bilhassa etkin olarak fitness ile ilgilenen bireyler i\u00e7in, g\u00fcnde \u00fc\u00e7 yumurta t\u00fcketmek, kas geli\u015fimi ve tamirine yard\u0131mc\u0131 olabilecek yanl\u0131\u015fs\u0131z bir se\u00e7imdir.\u00a0<\/p>\n
Kemik yo\u011funlu\u011funu art\u0131r\u0131r<\/b><\/p>\n
Ge\u00e7mi\u015fte, tabipler hayvansal proteinin kemik s\u0131hhati \u00fczerinde olumsuz tesirler yaratt\u0131\u011f\u0131n\u0131 savunuyordu. Fakat son y\u0131llarda yap\u0131lan bilimsel ara\u015ft\u0131rmalar, bu g\u00f6r\u00fc\u015f\u00fc \u00e7\u00fcr\u00fctm\u00fc\u015f ve k\u00e2fi seviyede protein al\u0131m\u0131n\u0131n kemik yo\u011funlu\u011fu \u00fczerinde olumlu bir tesiri oldu\u011funu ortaya koymu\u015ftur. Bunun gerisinde mant\u0131kl\u0131 bir a\u00e7\u0131klama bulunuyor: Hayvansal protein, g\u00fc\u00e7l\u00fc kemikler i\u00e7in gerekli olan kalsiyumu eksiksiz bir bi\u00e7imde emerek depolar. Bu nedenle, k\u00e2fi protein al\u0131m\u0131 kemik s\u0131hhatini takviyeler ve kemik yap\u0131s\u0131n\u0131n g\u00fc\u00e7lenmesine yard\u0131mc\u0131 olur.<\/p>\n
Yumurtalar\u0131n i\u00e7eri\u011finde bulunan lutein ve zeaksantin \u00fczere g\u00fc\u00e7l\u00fc antioksidanlar, g\u00f6rme s\u0131hhati \u00fczerinde olumlu bir tesire sahiptir. Bilimsel ara\u015ft\u0131rmalar, bu unsurlar\u0131n g\u00f6zdeki retina h\u00fccrelerinde birikerek, g\u00f6rme organ\u0131n\u0131n kar\u015f\u0131la\u015fabilece\u011fi bir\u00e7ok dejeneratif s\u00fcreci \u00f6nlemeye yard\u0131mc\u0131 oldu\u011funu g\u00f6stermektedir. Bu antioksidanlar, bilhassa ya\u015fa ba\u011fl\u0131 g\u00f6rme kayb\u0131 \u00fczere problemlerin riskini azaltarak, g\u00f6z s\u0131hhatini dayanaklar. Yumurtalar\u0131n bu yararl\u0131 bile\u015fenleri, onlar\u0131 sa\u011fl\u0131kl\u0131 bir diyetin mod\u00fcl\u00fc haline getirir.<\/p>\n
Yumurta, y\u00fcksek protein i\u00e7eri\u011fi sayesinde s\u00fcratli bir doygunluk hissi sa\u011flar ve g\u00fcn boyunca at\u0131\u015ft\u0131rma iste\u011fini azalt\u0131r. Sert ha\u015flanm\u0131\u015f bir yumurta, taze bir meyve ve yulaf ezmesi ile birle\u015ftirildi\u011finde, sa\u011fl\u0131kl\u0131 ve doyurucu bir kahvalt\u0131 elde edilir. Bu istikrarl\u0131 \u00f6\u011f\u00fcn, bedenin g\u00fc\u00e7 gereksinimini kar\u015f\u0131layarak, \u00f6\u011flen yeme\u011fine kadar a\u00e7l\u0131k hissinizi k\u0131ymetli \u00f6l\u00e7\u00fcde azalt\u0131r. B\u00f6ylelikle hem sa\u011fl\u0131kl\u0131 bir ba\u015flang\u0131\u00e7 yapm\u0131\u015f olur hem de g\u00fcn uzunlu\u011fu uzun m\u00fchlet tok kalabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"
S\u0131k yumurta t\u00fcketiminin zararlar\u0131yla ilgili mitler \u00e7ok yayg\u0131n. Ara\u015ft\u0131rmalar, yumurtalar\u0131n s\u0131hhate yararl\u0131 oldu\u011funa ve istikrarl\u0131 bir diyetin mod\u00fcl\u00fc olarak t\u00fcketilmesinin rastgele bir ziyana yol a\u00e7mad\u0131\u011f\u0131na dair g\u00fc\u00e7l\u00fc deliller sunsa da birden fazla yumurta yemenin ziyan verip vermeyece\u011fi merak ediliyor.<\/p>\n","protected":false},"author":1,"featured_media":18237,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[29],"tags":[89,3626,3625,150,1502],"class_list":["post-18236","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-gun","tag-kolesterol","tag-protein","tag-saglik","tag-yumurta"],"_links":{"self":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts\/18236","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/comments?post=18236"}],"version-history":[{"count":1,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts\/18236\/revisions"}],"predecessor-version":[{"id":18239,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts\/18236\/revisions\/18239"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/media\/18237"}],"wp:attachment":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/media?parent=18236"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/categories?post=18236"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/tags?post=18236"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}