{"id":207,"date":"2017-05-29T22:59:32","date_gmt":"2017-05-29T19:59:32","guid":{"rendered":"http:\/\/coskumutlu.com\/?p=207"},"modified":"2017-05-29T22:59:32","modified_gmt":"2017-05-29T19:59:32","slug":"cig-yumurta-icmek-faydali-mi","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/cig-yumurta-icmek-faydali-mi\/","title":{"rendered":"\u00c7i\u011f Yumurta \u0130\u00e7mek Faydal\u0131 M\u0131 ?"},"content":{"rendered":"<p>Yumurta selenyum, iyodin, fosfor, molibden, kolin, l\u00fctein, A, B2, B5, B12, E, D ve K vitamini i\u00e7eri\u011fi ile genel anlamda besleyici (ve tamamen \u0130lkel) bir g\u00fc\u00e7 kayna\u011f\u0131d\u0131r. Buna 5,5-6 gram sa\u011fl\u0131kl\u0131 protein, triptofan ve temel ya\u011f asitleri i\u00e7in \u00f6nerilen g\u00fcnl\u00fck besin al\u0131m miktar\u0131n\u0131z\u0131n %20\u2019sini de ekleyin. \u00c7i\u011f yumurta zararl\u0131 m\u0131 ve \u00e7i\u011f yumurta kas yapar m\u0131 sorunu \u00f6zellikle Rocky filminden sonra ortaya at\u0131lm\u0131\u015ft\u0131r.<\/p>\n<p>Peki \u00e7i\u011f yumurtan\u0131n tercih edilmesinin sebebi nedir ? En \u00f6nemlisi \u00e7i\u011f yumurta \u0130\u00e7ilir mi ?<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cig_Yumurta_Icmek\"><\/span>\u00c7i\u011f Yumurta \u0130\u00e7mek<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a2ccbfc6596e\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a2ccbfc6596e\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/cig-yumurta-icmek-faydali-mi\/#Cig_Yumurta_Icmek\" >\u00c7i\u011f Yumurta \u0130\u00e7mek<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/cig-yumurta-icmek-faydali-mi\/#Cig_Yumurtanin_Zararlari\" >\u00c7i\u011f Yumurtan\u0131n \u00a0Zararlar\u0131<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/cig-yumurta-icmek-faydali-mi\/#1CIG_YUMURTA_PROTEINI_SINDIRILEMEZ\" >1.\u00c7\u0130\u011e YUMURTA PROTE\u0130N\u0130 S\u0130ND\u0130R\u0130LEMEZ\u00a0!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/cig-yumurta-icmek-faydali-mi\/#2CIG_YUMURTA_BIYOTIN_EKSIKLIGI_RISKINI_ARTTIRIR\" >2.\u00c7\u0130\u011e YUMURTA B\u0130YOT\u0130N EKS\u0130KL\u0130\u011e\u0130 R\u0130SK\u0130N\u0130 ARTTIRIR<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/cig-yumurta-icmek-faydali-mi\/#3SALMONELLA_BAKTERISI_BULASI_OLABILIR\" >3.SALMONELLA BAKTER\u0130S\u0130 BULA\u015eI OLAB\u0130L\u0130R<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.coskumutlu.com\/blog\/cig-yumurta-icmek-faydali-mi\/#Cig_Yumurtanin_Faydalari\" >\u00c7i\u011f Yumurtan\u0131n Faydalar\u0131<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bir\u00e7ok ki\u015fi, \u0131s\u0131tma s\u0131ras\u0131nda baz\u0131 besin maddelerinin yok olabilmesi nedeniyle ci\u011f yumurta yemeyi tercih eder (Her ne kadar bu neredeyse her \u015feyin pi\u015firilmesi i\u00e7in ge\u00e7erli olsa da pi\u015firme i\u015flemi baz\u0131 besin maddelerini sindirilebilirli\u011fini de art\u0131rmaktad\u0131r, i\u015fte bu nedenle \u00e7i\u011f yemeyi tercih edenler ve geleneksel olarak pi\u015firenler aras\u0131nda tart\u0131\u015fmalar s\u00fcregelmektedir.) Baz\u0131 ki\u015filer kimyasal yap\u0131daki herhangi de\u011fi\u015fiklikten ka\u00e7\u0131n\u0131lmas\u0131 gerekti\u011fini d\u00fc\u015f\u00fcnmektedir. Bu nedenle \u00e7i\u011f yumuta i\u00e7menin faydalar\u0131 oldu\u011funu s\u00f6ylerler. Bizler ise bunu d\u00fc\u015f\u00fcnmeyiz. Her ne kadar baz\u0131 vitaminler (C, <a href=\"https:\/\/coskumutlu.com\/b6-vitamini-hakkinda-bilinmesi-gerekenler\/\" target=\"_blank\" rel=\"noopener noreferrer\">B6<\/a> ve <a href=\"https:\/\/coskumutlu.com\/folik-asit-hakkinda-bilinmesi-gereken-sey\/\" target=\"_blank\" rel=\"noopener noreferrer\">B9<\/a> vitaminleri gibi) daha hassas olsa ve \u0131s\u0131tma s\u0131ras\u0131nda potansiyelini kaybetse de (ne kadar fazla\/uzun s\u00fcre \u0131s\u0131t\u0131l\u0131rsa kay\u0131p da o kadar fazlad\u0131r) di\u011fer besin maddelerinin potansiyeli artar.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cig_Yumurtanin_Zararlari\"><\/span>\u00c7i\u011f Yumurtan\u0131n \u00a0Zararlar\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00c7i\u011f yumurta yemenin 3 \u00f6nemli yan etkisi bulunmaktad\u0131r. Bu etkiler insan sa\u011fl\u0131\u011f\u0131na zarar verebilir ve protein emilimi etkileyebilir \u015fekildedir. \u0130sterseniz gelin 3 probleme bir g\u00f6z atal\u0131m.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"1CIG_YUMURTA_PROTEINI_SINDIRILEMEZ\"><\/span>1.\u00c7\u0130\u011e YUMURTA PROTE\u0130N\u0130 S\u0130ND\u0130R\u0130LEMEZ\u00a0!<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Ara\u015ft\u0131rmac\u0131lar yumurta proteininin \u0131s\u0131t\u0131lmas\u0131 halinde biyolojik olarak kullan\u0131labilirli\u011finin artt\u0131\u011f\u0131n\u0131 ortaya koymu\u015ftur. Bak\u0131n\u0131z:<a href=\"http:\/\/jn.nutrition.org\/content\/128\/10\/1716.full\"><em>Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques<\/em><\/a><\/p>\n<p>Bu \u00e7al\u0131\u015fma g\u00f6stermi\u015ftir ki \u0131s\u0131t\u0131ld\u0131\u011f\u0131 zaman yumurta proteini daha fazla sindirilebilmektedir.<\/p>\n<ul>\n<li><strong>\u00c7i\u011f yumurta proteininin sindirilme oras\u0131 %50 <\/strong>iken<\/li>\n<li><strong>Pi\u015fmi\u015f yumurta proteininin sindirim oras\u0131 %91<\/strong> &#8216;dir.<\/li>\n<\/ul>\n<p>Bunun nedeni ise proteinin yap\u0131s\u0131ndaki de\u011fi\u015fim ve sindirim enzimlerinin peptit ba\u011flar\u0131na n\u00fcfuz edebilir hale gelmesidir. \u00a0K\u0131saca e\u011fer yeterli proteini almak istiyorsan\u0131z yumurtan\u0131z\u0131 \u00e7i\u011f yemek hi\u00e7 mant\u0131kl\u0131 olmaz.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"2CIG_YUMURTA_BIYOTIN_EKSIKLIGI_RISKINI_ARTTIRIR\"><\/span>2.\u00c7\u0130\u011e YUMURTA B\u0130YOT\u0130N EKS\u0130KL\u0130\u011e\u0130 R\u0130SK\u0130N\u0130 ARTTIRIR<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"color: #000000;\">\u00c7i\u011f yumurta t\u00fcketilmesi nihayetinde biyotin eksikli\u011fi riskini artt\u0131rmaktad\u0131r. Her ne kadar yumurta sar\u0131s\u0131 zengin bir biyotin kayna\u011f\u0131 olsa da yumurta ak\u0131, biyotin ile ba\u011f kurarak bu besin maddesinin emilimini \u00f6nleyen bir gli<\/span>koprotein olan avidin i\u00e7ermektedir. Avidin pi\u015firildi\u011fi zaman genellikle etkisiz hale gelir. Bu da yumurta sar\u0131s\u0131ndaki biyotinin v\u00fccutta tam olarak emilebilece\u011fi anlam\u0131na gelmektedir. K\u0131saca sa\u00e7lar\u0131n g\u00fc\u00e7lenmesi i\u00e7in gerekli biyotini ancak yumurtay\u0131 pi\u015firdi\u011finizde elde edebilirsiniz.<\/p>\n<p>Ama yok ben\u00a0\u00e7i\u011f yumurta t\u00fcketece\u011fim diyorsan\u0131z, bol miktarda biyotin bak\u0131m\u0131ndan zengin g\u0131da (paz\u0131 yapra\u011f\u0131, domates, havu\u00e7, karaci\u011fer ve di\u011ferleri) yemeniz gerekmektedir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"3SALMONELLA_BAKTERISI_BULASI_OLABILIR\"><\/span>3.SALMONELLA BAKTER\u0130S\u0130 BULA\u015eI OLAB\u0130L\u0130R<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>S\u0131kl\u0131kla dile getirildi\u011fi kadar olas\u0131 bir durum olmasa da yayg\u0131n olarak bilinen <strong><span style=\"color: #ff0000;\">S<strong>almone<\/strong>lla riski s\u00f6z konusudur<\/span><\/strong>. Bu risk 10 binde 1 (CDC) ya da 30 binde 1 (Risk Analizi dergisi) olarak tahmin edilmektedir. Her ne kadar yumurta kabu\u011funun y\u0131kanmas\u0131 bu riski olduk\u00e7a d\u00fc\u015f\u00fcrse de riski tamamen ortadan kald\u0131rmamaktad\u0131r. Tavu\u011fun \u00fcreme dokular\u0131ndaki enfeksiyon nedeniyle salmonella yumurta sar\u0131s\u0131nda da mevcut olabilir.<\/p>\n<p>Elbette s\u00f6z konusu salmonella veya besin de\u011feri oldu\u011fu zaman t\u00fcm yumurtalar e\u015fit de\u011fildir. Bir ara\u015ft\u0131rmaya g\u00f6re organik, \u00f6zg\u00fcr tavuk yumurtalar\u0131 sadece besin maddesi bak\u0131m\u0131ndan yo\u011fun olmakla kalmamakta, ayn\u0131 zamanda batarya kafes sisteminde ya\u015fayan tavuklara g\u00f6re \u00e7ok daha az hastal\u0131k riski ta\u015f\u0131maktad\u0131r. Otlayan, do\u011fal bir diyetle beslenen ve gezinebilecek daha fazla alana sahip tavuklar do\u011fal olarak daha sa\u011fl\u0131kl\u0131d\u0131r. Ara\u015ft\u0131rmada batarya kafes gruplar\u0131n\u0131n %25\u2019inin enfeksiyon ta\u015f\u0131d\u0131\u011f\u0131 belirlenirken, hem organik hem de \u00f6zg\u00fcr tavuk \u00e7iftliklerinde bu rakam sadece %5\u2019ti. (Organik olmayan \u00f6zg\u00fcr tavuk \u00e7iftliklerinde ise %6,5.) Basit so\u011futma i\u015flemi herhangi salmonella bakterisinin \u00e7o\u011falmas\u0131n\u0131 \u00f6nleyebilir ve enfeksiyonlu yumurtalardan ger\u00e7ekten hastalanma riskini en aza indirebilir.\u00a0 <strong>\u00c7ok k\u00fc\u00e7\u00fck ya\u015ftaki \u00e7ocuklar, <a href=\"https:\/\/coskumutlu.com\/hamilelik-beslenme-uzak-durulmasi-gerekenler\/\" target=\"_blank\" rel=\"noopener noreferrer\">hamileler<\/a> veya <a href=\"https:\/\/coskumutlu.com\/bagisiklik-sistemi-guclendirici-besinler\/\" target=\"_blank\" rel=\"noopener noreferrer\">ba\u011f\u0131\u015f\u0131kl\u0131k sistemi<\/a> zay\u0131f ki\u015filerde salmonella riski g\u00f6z \u00f6n\u00fcnde bulundurulmal\u0131d\u0131r.<\/strong><\/p>\n<p><strong>Yumurtay\u0131 pi\u015firdi\u011fimiz zaman salmonella riskini elimine etmi\u015f oluyoruz.<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cig_Yumurtanin_Faydalari\"><\/span>\u00c7i\u011f Yumurtan\u0131n Faydalar\u0131<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>B\u00fct\u00fcn bunlar\u0131 s\u00f6yledikten sonra, \u00e7i\u011f yumurta i\u00e7meyi d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z karar tabiki sizin. Bu noktada \u00e7i\u011f yumurta nas\u0131l i\u00e7ilir, neye yarar veya sese iyi gelir mi sorular\u0131n\u0131 tart\u0131\u015fm\u0131yorum bile. Unutmay\u0131n \u00e7i\u011f yumurta kilo ald\u0131rmaz ve besin de\u011feri &#8211; kalorisi ayn\u0131d\u0131r.<\/p>\n<p>E\u011fer \u00e7i\u011f yumurta seviyorsan\u0131z durmay\u0131n \u2013tabi ki yukar\u0131daki bilgileri unutmadan. E\u011fer yumurtan\u0131z\u0131 pi\u015firecekseniz, a\u015f\u0131r\u0131 pi\u015firmekten ka\u00e7\u0131nmak i\u00e7in alt\u0131n\u0131 k\u0131sman\u0131z\u0131 tavsiye ederim. Baz\u0131lar\u0131 kolesterol\u00fc okside etme endi\u015fesi nedeniyle yumurta sar\u0131s\u0131n\u0131 oldu\u011fu gibi ve s\u0131v\u0131 halde b\u0131rakan pi\u015firme y\u00f6ntemlerini (yumurta sar\u0131s\u0131 yukar\u0131da ya da \u00e7\u0131lb\u0131r gibi) tercih etmektedir. Orta yolu tercih edebilirsiniz. .<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yumurta selenyum, iyodin, fosfor, molibden, kolin, l\u00fctein, A, B2, B5, B12, E, D ve K vitamini i\u00e7eri\u011fi ile genel anlamda besleyici (ve tamamen \u0130lkel) bir g\u00fc\u00e7 kayna\u011f\u0131d\u0131r. Buna 5,5-6 gram sa\u011fl\u0131kl\u0131 protein, triptofan ve temel ya\u011f asitleri i\u00e7in \u00f6nerilen g\u00fcnl\u00fck besin al\u0131m miktar\u0131n\u0131z\u0131n %20\u2019sini de ekleyin. \u00c7i\u011f yumurta zararl\u0131 m\u0131 ve \u00e7i\u011f yumurta kas yapar&#8230;<\/p>\n","protected":false},"author":2,"featured_media":877,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00c7i\u011f Yumurta \u0130\u00e7mek Faydal\u0131 M\u0131 ? - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"\u00c7i\u011f yumurta t\u00fcketimi \u00e7e\u015fitli sebeplerle \u00fclkemizde yayg\u0131n olarak ger\u00e7ekle\u015ftirilen bir i\u015flemdir. \u00d6zellikle spor yapan bir\u00e7ok birey yumurtan\u0131n protein i\u00e7eri\u011finin zarar g\u00f6rmesinden korkarak \u00e7i\u011f yumurta t\u00fcketmektedir. \u00c7i\u011f yumurta t\u00fcketimi sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan olduk\u00e7a y\u00fcksek riskler ta\u015f\u0131maktad\u0131r.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coskumutlu.com\/blog\/cig-yumurta-icmek-faydali-mi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00c7i\u011f Yumurta \u0130\u00e7mek Faydal\u0131 M\u0131 ? 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