{"id":7,"date":"2014-05-24T05:43:04","date_gmt":"2014-05-24T05:43:04","guid":{"rendered":"http:\/\/aksehirgrup.com\/v2\/?page_id=7"},"modified":"2014-05-29T06:01:24","modified_gmt":"2014-05-29T06:01:24","slug":"yumurta","status":"publish","type":"page","link":"https:\/\/aksehirgrup.com\/v2\/tr\/yumurta\/","title":{"rendered":"Yumurta"},"content":{"rendered":"

Yumurtan\u0131n Sa\u011fl\u0131\u011fa Faydalar\u0131<\/h2>\n

Protein:<\/strong> Yumurtan\u0131n en b\u00fcy\u00fck \u00f6zelliklerinden biri k\u0131rm\u0131z\u0131 ete oranla \u00e7ok daha ucuz bir \u201ckaliteli\u201d protein kayna\u011f\u0131 olmas\u0131. 1 orta boy yumurta 5.5 gram protein i\u00e7eriyor ve bu miktar g\u00fcnl\u00fck protein ihtiyac\u0131n\u0131n %11\u2032ini kar\u015f\u0131l\u0131yor. Illinois \u00dcniversitesi taraf\u0131ndan yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re yumurta \u00f6zellikle sporcularda kas kitlesinin artmas\u0131 ve enerjinin korunmas\u0131 i\u00e7in t\u00fcketilebilecek en faydal\u0131 besinlerden biri. Ayn\u0131 ara\u015ft\u0131rma haftada 6 adet yumurta yemenin v\u00fccudun enerji \u00fcretimini belirgin oranda artt\u0131rd\u0131\u011f\u0131n\u0131 ortaya koyuyor.
\nOmega 3:<\/strong> Kalp hastal\u0131klar\u0131, kanser, artrit gibi kronik hastal\u0131klara yakalanma riskini d\u00fc\u015f\u00fcren omega3 ya\u011f asitleri genel sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korumak i\u00e7in kritik \u00f6neme sahiptir ancak v\u00fccudumuz taraf\u0131ndan \u00fcretilmez. Eksikli\u011finde halsizlik, haf\u0131za zay\u0131fl\u0131\u011f\u0131, cilt kurulu\u011fu, kalp hastal\u0131klar\u0131 ve kan dola\u015f\u0131m\u0131n\u0131n zay\u0131flamas\u0131 gibi sorunlara neden olan omega 3 yumurtada \u00f6nemli oranda bulunmaktad\u0131r. 1 orta boy yumurta (omega 3 ile zenginle\u015ftirilmemi\u015f normal yumurta) 32.6 mg omega 3 ya\u011f asidi i\u00e7erir.
\nB Vitamini:<\/strong> Kaslar\u0131n ve kalbin normal fonksiyonunu devam ettirmesi i\u00e7in \u00f6nemli olan B1 ve B2 vitaminleri, sinir ve sindirim sistemleri taraf\u0131ndan kullan\u0131lan B3 vitamini, normal bir b\u00fcy\u00fcme ve geli\u015fim i\u00e7in gerekli olan B5 ve B12 vitaminleri, g\u0131dalar yoluyla al\u0131nan proteinin v\u00fccut taraf\u0131ndan i\u015flenmesinde kullan\u0131lan ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in gerekli olan B6 vitamini, hormon \u00fcretiminde kullan\u0131lan B7 vitamini ve h\u00fccrelerin DNA \u00fcretiminde kulan\u0131lanB7 vitamini, yani t\u00fcm B vitaminleri yumurtada bulunmaktad\u0131r. B kompleks vitaminlerini yetersiz olarak almak b\u00f6brek hastal\u0131klar\u0131, tip 2 diyabet, katarakt, kalp hastal\u0131klar\u0131, meme kanseri, kolon kanseri, pankreas kanseri gibi son derece ciddi hastal\u0131klara yakalanma riskini artt\u0131rmaktad\u0131r. Yumurtay\u0131 \u00f6zellikle B7 ve B12 vitaminleri i\u00e7in t\u00fcketebilirsiniz.
\nKolin:<\/strong> Yumurta, B kompleks vitaminlerinden biri olan ve v\u00fccudun normal fonksiyonlar\u0131n\u0131 yerine getirmesi i\u00e7in olduk\u00e7a \u00f6nemli bir bile\u015fen olan \u201ckolin\u201d bak\u0131m\u0131ndan en zengin g\u0131dalardan aras\u0131nda yer almaktad\u0131r. Yeti\u015fkin erkekler i\u00e7in 550mg, kad\u0131nlar i\u00e7inse 450mg g\u00fcnl\u00fck kolin al\u0131nmas\u0131 \u00f6nerilmekle birlikte ortalama bir diyette genellikle bu rakam\u0131n alt\u0131nda kal\u0131nmaktad\u0131r. H\u00fccre yap\u0131s\u0131n\u0131n korunmas\u0131, sinir h\u00fccreleri aras\u0131nda ileti\u015fimin korunmas\u0131, ya\u011flar\u0131n kan yoluyla karaci\u011fere ta\u015f\u0131nmas\u0131 gibi \u00f6nemli fonksiyonlar\u0131 olan kolinin eksikli\u011finde damar t\u0131kan\u0131kl\u0131\u011f\u0131, karaci\u011fer hastal\u0131klar\u0131 ve n\u00f6rolojik hastal\u0131klar\u0131n riski artmaktad\u0131r. 1 adet b\u00fcy\u00fck boy yumurta ortalama 80-100mg kolin i\u00e7erir.
\nSelenyum:<\/strong> Selenyum minerali yeterli miktarda al\u0131nmad\u0131\u011f\u0131nda hipotrioid, halsizlik, zihin zay\u0131fl\u0131\u011f\u0131 gibi sorunlar g\u00f6r\u00fclebilir. D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc (WHO) g\u00fcnl\u00fck selenyum t\u00fcketimini 70mcg (mikrogram) olarak \u00f6nermektedir. 1 orta boy yumurtan\u0131n yakla\u015f\u0131k 14 mcg selenyum i\u00e7erdi\u011fi g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda 1 adet yumurtan\u0131n g\u00fcnl\u00fck selenyum ihtiyac\u0131n\u0131n %20\u2032sini kar\u015f\u0131lad\u0131\u011f\u0131 s\u00f6ylenebilir.
\nY\u00fcksek Tansiyon: Son yap\u0131lan ara\u015ft\u0131rmalarda yumurta ak\u0131nda bulunan \u201cpeptit\u201d adl\u0131 bile\u015fenin y\u00fcksek kan bas\u0131nc\u0131n\u0131n d\u00fc\u015f\u00fcr\u00fclmesinde etkili oldu\u011fu sonucu elde edilmi\u015ftir. Proteinin yap\u0131 ta\u015flar\u0131ndan biri olan peptit \u201canjiyotensin-\u00e7evirici enzim (ACE)\u201d olarak bilinen ve y\u00fcksek tansiyonun ba\u015fl\u0131ca nedeni olan enzimin \u00fcretimini bask\u0131l\u0131yor.
\nD Vitamini:<\/strong> Uzun d\u00f6nemli eksikli\u011finde \u00e7ocuklarda ast\u0131m, yeti\u015fkinlerde bili\u015fsel zay\u0131flama, kanser, kalp ve damar hastal\u0131klar\u0131 riskini att\u0131ran D vitamini i\u00e7in en iyi kaynak g\u00fcne\u015f \u0131\u015f\u0131nlar\u0131d\u0131r. Uzmanlar g\u00fcnde 10-15 dakika g\u00fcne\u015fe \u00e7\u0131kman\u0131n D vitamini eksikli\u011fini \u00f6nleyece\u011fini belirtiyorlar. Ancak az g\u00fcne\u015f alan bir iklimdeyseniz ve D vitamini takviyesi kullanmak istemiyorsan\u0131z D vitamini i\u00e7eren g\u0131dalar\u0131 daha \u00e7ok t\u00fcketmeniz gerekebilir. Yumurta, D vitamini i\u00e7eren nadir g\u0131dalardan biridir ve 1 orta boy yumurta g\u00fcnl\u00fck D vitamini ihtiyac\u0131n\u0131n %4\u2032\u00fcn\u00fc kar\u015f\u0131lar. D vitamini i\u00e7eren di\u011fer baz\u0131 g\u0131dalar ise \u015f\u00f6yle; bal\u0131k, bal\u0131k ci\u011feri, istiridye, \u015fark\u00fcteri \u00fcr\u00fcnleri ve mantar \u00e7e\u015fitleri.<\/p>\n

Yumurtan\u0131n Besin De\u011feri<\/strong>
\n1 orta boy \u00e7i\u011f yumurta (44 gr)
\n63 kalori
\n4 gr ya\u011f
\n32.6 mg omega 3 ya\u011f asidi
\n505 mg omega 6 ya\u011f asidi
\n110 mg kolin
\n33.4 gram su
\n186 mg kolesterol (g\u00fcnl\u00fck ihtiyac\u0131n %62\u2032si)
\n5.5 gr protein (g\u00fcnl\u00fck ihtiyac\u0131n %11\u2032i)
\n214 IU A vitamini (g\u00fcnl\u00fck ihtiyac\u0131n %4\u2032\u00fc)
\n15.4 IU D vitamini (g\u00fcnl\u00fck ihtiyac\u0131n %4\u2032\u00fc)
\n0.4 mg E vitamini (g\u00fcnl\u00fck ihtiyac\u0131n %2\u2032si)
\n0.2 mg riboflavin (g\u00fcnl\u00fck ihtiyac\u0131n %2\u2032si)
\n0.1 mg B6 vitamini (g\u00fcnl\u00fck ihtiyac\u0131n %3\u2032\u00fc)
\n20.7 mcg folat (g\u00fcnl\u00fck ihtiyac\u0131n %5\u2032i)
\n0.6 mcg B12 vitamini (g\u00fcnl\u00fck ihtiyac\u0131n %9\u2032u)
\n23.3 mg kalsiyum (g\u00fcnl\u00fck ihtiyac\u0131n %2\u2032si)
\n0.8 mg demir (g\u00fcnl\u00fck ihtiyac\u0131n %4\u2032\u00fc)
\n5.3 mg magnezyum (g\u00fcnl\u00fck ihtiyac\u0131n %1\u2032i)
\n84 mg fosfor (g\u00fcnl\u00fck ihtiyac\u0131n %8\u2032i)
\n59 mg potasyum (g\u00fcnl\u00fck ihtiyac\u0131n %2\u2032si)
\n61.6 mg sodyum (g\u00fcnl\u00fck ihtiyac\u0131n %3\u2032\u00fc)
\n0.5 mg \u00e7inko (g\u00fcnl\u00fck ihtiyac\u0131n %3\u2032\u00fc)
\n13.9 mcg selenyum (g\u00fcnl\u00fck ihtiyac\u0131n %20\u2032si) i\u00e7erir.<\/p>\n

Bu rakamlar ABD Tar\u0131m Bakanl\u0131\u011f\u0131\u2019n\u0131n (USDA) 4 ya\u015f\u0131ndan b\u00fcy\u00fckler i\u00e7in \u00f6nerdi\u011fi 2000 kalorilik beslenme program\u0131 temel al\u0131narak olu\u015fturulmu\u015ftur.<\/span><\/address>\n","protected":false},"excerpt":{"rendered":"

Yumurtan\u0131n Sa\u011fl\u0131\u011fa Faydalar\u0131 Protein: Yumurtan\u0131n en b\u00fcy\u00fck \u00f6zelliklerinden biri k\u0131rm\u0131z\u0131 ete oranla \u00e7ok daha ucuz bir \u201ckaliteli\u201d protein kayna\u011f\u0131 olmas\u0131. 1 orta boy yumurta 5.5 gram protein i\u00e7eriyor ve bu miktar g\u00fcnl\u00fck protein ihtiyac\u0131n\u0131n %11\u2032ini kar\u015f\u0131l\u0131yor. Illinois \u00dcniversitesi taraf\u0131ndan yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re yumurta \u00f6zellikle sporcularda kas kitlesinin artmas\u0131 ve enerjinin korunmas\u0131 i\u00e7in t\u00fcketilebilecek en […]<\/p>\n","protected":false},"author":1,"featured_media":225,"parent":0,"menu_order":20,"comment_status":"open","ping_status":"closed","template":"","meta":[],"_links":{"self":[{"href":"https:\/\/aksehirgrup.com\/v2\/tr\/wp-json\/wp\/v2\/pages\/7"}],"collection":[{"href":"https:\/\/aksehirgrup.com\/v2\/tr\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/aksehirgrup.com\/v2\/tr\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/aksehirgrup.com\/v2\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/aksehirgrup.com\/v2\/tr\/wp-json\/wp\/v2\/comments?post=7"}],"version-history":[{"count":9,"href":"https:\/\/aksehirgrup.com\/v2\/tr\/wp-json\/wp\/v2\/pages\/7\/revisions"}],"predecessor-version":[{"id":251,"href":"https:\/\/aksehirgrup.com\/v2\/tr\/wp-json\/wp\/v2\/pages\/7\/revisions\/251"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/aksehirgrup.com\/v2\/tr\/wp-json\/wp\/v2\/media\/225"}],"wp:attachment":[{"href":"https:\/\/aksehirgrup.com\/v2\/tr\/wp-json\/wp\/v2\/media?parent=7"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}