{"id":993,"date":"2017-08-20T18:25:01","date_gmt":"2017-08-20T15:25:01","guid":{"rendered":"http:\/\/coskumutlu.com\/?p=993"},"modified":"2017-08-20T18:25:01","modified_gmt":"2017-08-20T15:25:01","slug":"bitkisel-proteinler-mi-yoksa-hayvansal-proteinler-mi","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/bitkisel-proteinler-mi-yoksa-hayvansal-proteinler-mi\/","title":{"rendered":"Bitkisel Proteinler mi Yoksa Hayvansal Proteinler mi ?"},"content":{"rendered":"<p>Beslenme konusunda \u00e7ok tart\u0131\u015fmal\u0131 olan bir konu, vejetaryen diyetlerin ( y\u00fcksek oranda bitkisel proteinler i\u00e7eren ) mi yoksa et t\u00fcketilen diyetlerin mi daha sa\u011fl\u0131kl\u0131 oldu\u011fudur. Bu konu hakk\u0131nda s\u00f6yleyebilece\u011fim kesin bir sonu\u00e7 bulunmamakta. Bu k\u0131sa yaz\u0131da sizlere sporcular\u0131n kulland\u0131\u011f\u0131 farkl\u0131 protein t\u00fcrlerinin v\u00fccut kompozisyonuna olan etkisini anlataca\u011f\u0131m.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Bitkisel_Proteinler_vs_Hayvansal_Proteinler\"><\/span>Bitkisel Proteinler vs Hayvansal Proteinler<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-6a3563f7099db\" 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-6a3563f7099db\"  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\/bitkisel-proteinler-mi-yoksa-hayvansal-proteinler-mi\/#Bitkisel_Proteinler_vs_Hayvansal_Proteinler\" >Bitkisel Proteinler vs Hayvansal Proteinler<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/bitkisel-proteinler-mi-yoksa-hayvansal-proteinler-mi\/#Yapilan_Arastirmalar\" >Yap\u0131lan Ara\u015ft\u0131rmalar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/bitkisel-proteinler-mi-yoksa-hayvansal-proteinler-mi\/#Kisisel_Degerlendirme\" >Ki\u015fisel De\u011ferlendirme<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>Bitkisel proteinler veya hayvansal proteinler a\u00e7\u0131s\u0131ndan zengin iki ayr\u0131 beslenme tipi kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, a\u00e7\u0131k\u00e7a ortaya \u00e7\u0131kan ger\u00e7ek, vejetaryen diyetlerin et i\u00e7erenlere k\u0131yasla e\u015fit miktarlarda ve e\u015fde\u011fer proteinlere sahip olmamas\u0131d\u0131r. Fakat do\u011fru g\u0131da takviye \u00fcr\u00fcnleriyle ve besin se\u00e7imleriyle, vejetaryen bir diyette de bitkisel proteinler kaynakl\u0131 tam proteinlerin sa\u011flanmas\u0131 m\u00fcmk\u00fcnd\u00fcr.<\/p>\n<p><strong>Genel olarak y\u00fcksek kaliteli ve hayvansal kaynakl\u0131 besinleri (et, s\u00fct, yumurta ve peynir) t\u00fcketen bir birey, optimal b\u00fcy\u00fcme h\u0131z\u0131na yaln\u0131zca bitkisel kaynakl\u0131 proteinlerden faydalanan bir bireyden daha kolay ula\u015fmaktad\u0131r (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10584048\" target=\"_blank\" rel=\"noopener noreferrer\">Effects of Diets<\/a>).<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yapilan_Arastirmalar\"><\/span>Yap\u0131lan Ara\u015ft\u0131rmalar<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em>Ara\u015ft\u0131rmalara g\u00f6re <a href=\"https:\/\/coskumutlu.com\/soya-sutu-zararlari-ve-varsa-faydalari\/\" target=\"_blank\" rel=\"noopener noreferrer\">soya<\/a> proteini daha d\u00fc\u015f\u00fck kaliteye sahip bir tam protein t\u00fcr\u00fc olarak belirlenmi\u015ftir.<\/em><\/p>\n<p>Dayan\u0131kl\u0131l\u0131k sporuyla u\u011fra\u015fan kat\u0131l\u0131mc\u0131larla 12 haftal\u0131k bir s\u00fcrede yap\u0131lan bir \u00e7al\u0131\u015fmada, kat\u0131l\u0131mc\u0131lar iki gruba ayr\u0131lm\u0131\u015ft\u0131r. Gruplardan biri bir sukroz kar\u0131\u015f\u0131m\u0131n\u0131 30 gram s\u00fct proteinleriyle birlikte, di\u011feri ise soya proteinleriyle birlikte t\u00fcketmi\u015ftir. S\u00fct proteini ile t\u00fcketen gruptaki kat\u0131l\u0131mc\u0131lar soya ve kontrol grubuna g\u00f6re daha fazla kas k\u00fctlesi kazan\u0131p, daha fazla ya\u011f k\u00fctlesi kaybetmi\u015flerdir. Buna ek olarak soya grubu ve kontrol grubu aras\u0131nda anlaml\u0131 bir farkl\u0131l\u0131k saptanmam\u0131\u015ft\u0131r.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18500966\" target=\"_blank\" rel=\"noopener noreferrer\">Wilson ve arkada\u015flar\u0131n\u0131n yapt\u0131\u011f\u0131 \u00e7al\u0131\u015fmad<\/a>a ise bir s\u00fcre boyunca ve yaln\u0131zca v\u00fccudun alt k\u0131sm\u0131na uygulanan bir dayan\u0131kl\u0131l\u0131k antrenman\u0131 incelenmi\u015ftir. Antrenman sonras\u0131ndaki dinlenme s\u00fcrecinde, hidrolize whey izolat\u0131n\u0131n, soya izolat\u0131n\u0131n ve misel kazeinin, kas protein sentezi \u00fczerine etkileri incelenmi\u015ftir. \u00c7al\u0131\u015fma sonu\u00e7lar\u0131na g\u00f6re, akut bir dayan\u0131kl\u0131l\u0131k antrenman\u0131 sonras\u0131ndaki dinlenme s\u00fcrecine bak\u0131lm\u0131\u015ft\u0131r. Sonu\u00e7lara g\u00f6re;<strong>\u00a0soya proteininin kas protein sentezini uyarma oran\u0131 kazeinden y\u00fcksek fakat whey\u2019den d\u00fc\u015f\u00fck bulunmu\u015ftur.<\/strong><\/p>\n<p>Soya proteini tam bir protein olarak kabul edilse de, s\u0131\u011f\u0131r s\u00fct\u00fcnden daha az dall\u0131 zincirli amino asit ( BCAA ) i\u00e7ermektedir. Buna ek olarak,\u00a0 ba\u015fka bir ara\u015ft\u0131rman\u0131n bulgular\u0131na g\u00f6re, soya fito\u00f6strojenleri, AMPK aktivasyonu yoluyla, iskelet kaslar\u0131ndaki mTOR\u00a0 ekspresyonlar\u0131n\u0131 inhibe etmektedir. \u00a0Yani soya proteini yaln\u0131zca d\u00fc\u015f\u00fck miktarlarda elzem amino asit ve l\u00f6sin i\u00e7ermekle kalmay\u0131p, ayn\u0131 zamanda b\u00fcy\u00fcme fakt\u00f6rlerini ve protein sentezini, mTOR\u2019daki negatif etkileriyle engelleyebilmektedir.<\/p>\n<p>B\u00fct\u00fcn bitkisel proteinler d\u00fc\u015f\u00fcn\u00fcld\u00fc\u011f\u00fcnde, soya en \u00e7ok ara\u015ft\u0131rmaya sahip protein t\u00fcr\u00fcd\u00fcr.<\/p>\n<p>Daha ileri ya\u015flardaki erkeklerde yap\u0131lan bir \u00e7al\u0131\u015fmaya g\u00f6re, bu\u011fday proteininin kas protein sentezi \u00fczerine, ayn\u0131 dozdaki kazein proteinine k\u0131yasla (35 g) daha az olumlu etkisi bulunmu\u015ftur. Fakat bu doz yakla\u015f\u0131k iki kat\u0131na \u00e7\u0131kar\u0131ld\u0131\u011f\u0131nda (60 g) bu\u011fday proteininin miyofibral protein sentezi oranlar\u0131n\u0131 artt\u0131rd\u0131\u011f\u0131 saptanm\u0131\u015ft\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kisisel_Degerlendirme\"><\/span>Ki\u015fisel De\u011ferlendirme<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hayvansal kaynaklarda \u00e7ok daha fazla bulunan\u00a0esansiyel amino asitler kas kazan\u0131m\u0131 i\u00e7in \u00e7ok daha \u00f6nemlidir. Ayr\u0131ca soya t\u00fcketiminin orta-uzun vade de v\u00fccuttaki \u00f6strojen hormonunu artt\u0131raca\u011f\u0131ndan kas yap\u0131m\u0131 i\u00e7in olumsuz etkiler olu\u015fturacakt\u0131r. Bu nedenle hayvansal kaynakl\u0131 proteinlerin yerini kesinlikle bitkisel proteinler alamamaktad\u0131r.<\/p>\n<p>Birey e\u011fer inan\u00e7lar\u0131 gere\u011fi hayvansal kaynakl\u0131 proteinleri tercih etmiyorsa, do\u011fru amino asit kombinasyonuna mutlaka dikkat etmeli ve gerekli ek g\u0131da takviyelerine genel sa\u011fl\u0131\u011f\u0131 i\u00e7in ba\u015fvurmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Beslenme konusunda \u00e7ok tart\u0131\u015fmal\u0131 olan bir konu, vejetaryen diyetlerin ( y\u00fcksek oranda bitkisel proteinler i\u00e7eren ) mi yoksa et t\u00fcketilen diyetlerin mi daha sa\u011fl\u0131kl\u0131 oldu\u011fudur. Bu konu hakk\u0131nda s\u00f6yleyebilece\u011fim kesin bir sonu\u00e7 bulunmamakta. Bu k\u0131sa yaz\u0131da sizlere sporcular\u0131n kulland\u0131\u011f\u0131 farkl\u0131 protein t\u00fcrlerinin v\u00fccut kompozisyonuna olan etkisini anlataca\u011f\u0131m. Bitkisel Proteinler vs Hayvansal Proteinler Bitkisel proteinler veya&#8230;<\/p>\n","protected":false},"author":2,"featured_media":1008,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[72,73,74,75,76],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bitkisel Proteinler mi Yoksa Hayvansal Proteinler mi ? - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"Bitkisel proteinler \u00f6zellikle vejetaryen veya vegan diyetlerin \u00e7ok \u00f6nemli bir k\u0131sm\u0131n\u0131 olu\u015fturmaktad\u0131r. Vejetaryen ve vegan bireylerin de en az hayvansal proteinler kadar etkili oldu\u011funu ileri s\u00fcrd\u00fc\u011f\u00fc bitkisel proteinler hakk\u0131nda \u00e7e\u015fitli \u00e7al\u0131\u015fmalar yap\u0131lmaktad\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\/bitkisel-proteinler-mi-yoksa-hayvansal-proteinler-mi\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bitkisel Proteinler mi Yoksa Hayvansal Proteinler mi ? - Diyetisyen Co\u015fku Mutlu\" \/>\n<meta property=\"og:description\" content=\"Bitkisel proteinler \u00f6zellikle vejetaryen veya vegan diyetlerin \u00e7ok \u00f6nemli bir k\u0131sm\u0131n\u0131 olu\u015fturmaktad\u0131r. Vejetaryen ve vegan bireylerin de en az hayvansal proteinler kadar etkili oldu\u011funu ileri s\u00fcrd\u00fc\u011f\u00fc bitkisel proteinler hakk\u0131nda \u00e7e\u015fitli \u00e7al\u0131\u015fmalar yap\u0131lmaktad\u0131r.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.coskumutlu.com\/blog\/bitkisel-proteinler-mi-yoksa-hayvansal-proteinler-mi\/\" \/>\n<meta property=\"og:site_name\" content=\"Diyetisyen Co\u015fku Mutlu\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/diyetisyencoskumutlu\" \/>\n<meta property=\"article:published_time\" content=\"2017-08-20T15:25:01+00:00\" \/>\n<meta name=\"author\" content=\"Diyetisyen Co\u015fku Mutlu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"Diyetisyen Co\u015fku Mutlu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.coskumutlu.com\/blog\/bitkisel-proteinler-mi-yoksa-hayvansal-proteinler-mi\/\",\"url\":\"https:\/\/www.coskumutlu.com\/blog\/bitkisel-proteinler-mi-yoksa-hayvansal-proteinler-mi\/\",\"name\":\"Bitkisel Proteinler mi Yoksa Hayvansal Proteinler mi ? - Diyetisyen Co\u015fku Mutlu\",\"isPartOf\":{\"@id\":\"https:\/\/www.coskumutlu.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.coskumutlu.com\/blog\/bitkisel-proteinler-mi-yoksa-hayvansal-proteinler-mi\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.coskumutlu.com\/blog\/bitkisel-proteinler-mi-yoksa-hayvansal-proteinler-mi\/#primaryimage\"},\"thumbnailUrl\":\"\",\"datePublished\":\"2017-08-20T15:25:01+00:00\",\"dateModified\":\"2017-08-20T15:25:01+00:00\",\"author\":{\"@id\":\"https:\/\/www.coskumutlu.com\/blog\/#\/schema\/person\/e6f1756d5af88d827bcc408057b44e1a\"},\"description\":\"Bitkisel proteinler \u00f6zellikle vejetaryen veya vegan diyetlerin \u00e7ok \u00f6nemli bir k\u0131sm\u0131n\u0131 olu\u015fturmaktad\u0131r. 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