{"id":1867,"date":"2023-12-13T08:53:35","date_gmt":"2023-12-13T08:53:35","guid":{"rendered":"https:\/\/lifestylerek.com\/?p=1867"},"modified":"2023-11-13T09:18:57","modified_gmt":"2023-11-13T09:18:57","slug":"sushi-dla-sportowcow-jakie-sa-korzysci-i-zagrozenia-jedzenia-surowej-ryby","status":"publish","type":"post","link":"https:\/\/lifestylerek.com\/tr\/sushi-for-athletes-what-benefefits-and-risks-of-eating-sushi-fish\/","title":{"rendered":"Sporcular i\u00e7in su\u015fi: \u00c7i\u011f bal\u0131k yemenin faydalar\u0131 ve riskleri nelerdir?"},"content":{"rendered":"

Su\u015fi, pi\u015fmi\u015f pirin\u00e7, \u00e7i\u011f bal\u0131k ve sebze, deniz \u00fcr\u00fcnleri, yumurta, soya sosu, wasabi veya zencefil gibi di\u011fer e\u015flik\u00e7ilerden olu\u015fan geleneksel bir Japon yeme\u011fidir. Su\u015fi t\u00fcm d\u00fcnyada pop\u00fclerdir ve sa\u011fl\u0131k ve fitness bilincine sahip insanlar aras\u0131nda bir\u00e7ok takip\u00e7isi vard\u0131r. Ama bu do\u011fru mu? Su\u015fi fit midir ve egzersiz yaparken diyetinize dahil etmeye de\u011fer mi? Bu Japon yeme\u011fi hakk\u0131nda bilmeniz gerekenleri \u00f6\u011frenin.<\/strong><\/p>\n

Su\u015fi ve kalori: Su\u015fi ka\u00e7 kaloridir ve enerji dengesini nas\u0131l etkiler?<\/span><\/h2>\n

Su\u015fi \u015fu \u015fekilde kabul edilir hafif ve d\u00fc\u015f\u00fck kalorili yemek<\/a>Ama durum ger\u00e7ekten b\u00f6yle mi? Su\u015fi ka\u00e7 kaloridir ve enerji dengesini nas\u0131l etkiler? Bu sorunun cevab\u0131, malzemelerin t\u00fcr\u00fc ve miktar\u0131, su\u015finin nas\u0131l haz\u0131rland\u0131\u011f\u0131 ve nas\u0131l servis edildi\u011fi gibi bir\u00e7ok fakt\u00f6re ba\u011fl\u0131d\u0131r. Bu nedenle su\u015fi i\u00e7in kesin bir kalori de\u011feri vermek m\u00fcmk\u00fcn de\u011fildir, ancak baz\u0131 ortalamalar al\u0131nabilir.<\/span><\/p>\n

USDA veri taban\u0131na g\u00f6re, 100 g pi\u015fmi\u015f su\u015fi pirinci yakla\u015f\u0131k 130 kcal, 100 g \u00e7i\u011f somon yakla\u015f\u0131k 140 kcal ve 100 g \u00e7i\u011f ton bal\u0131\u011f\u0131 yakla\u015f\u0131k 110 kcal i\u00e7erir. Buna ek olarak, 100 g ince dilimlenmi\u015f salatal\u0131k yakla\u015f\u0131k 10 kcal ve 100 g avokado yakla\u015f\u0131k 160 kcal i\u00e7erir. Soya sosu 100 ml ba\u015f\u0131na yakla\u015f\u0131k 50 kcal ve wasabi 100 g ba\u015f\u0131na yakla\u015f\u0131k 20 kcal i\u00e7erir.<\/span><\/p>\n

Bu rakamlardan, alt\u0131 par\u00e7a nigiri (bal\u0131kl\u0131 pilav) veya maki (bal\u0131kl\u0131 pilav ve nori i\u00e7ine sar\u0131lm\u0131\u015f sebzeler) i\u00e7eren bir porsiyon su\u015finin (yakla\u015f\u0131k 200 g) yakla\u015f\u0131k 250-300 kcal oldu\u011funu hesaplayabiliriz. Di\u011fer \u00f6\u011fle yemekleriyle kar\u015f\u0131la\u015ft\u0131rd\u0131\u011f\u0131m\u0131zda bu \u00e7ok fazla de\u011fildir. Ancak, su\u015finin genellikle tempura (k\u0131zarm\u0131\u015f sebze veya deniz \u00fcr\u00fcnleri), sashimi (pirin\u00e7siz \u00e7i\u011f bal\u0131k), miso \u00e7orbas\u0131 (tofu ve deniz yosunu i\u00e7eren soya fasulyesi \u00e7orbas\u0131) veya yosun salatas\u0131 gibi garnit\u00fcrlerle servis edildi\u011fini unutmamak \u00f6nemlidir. Bu eklemeler yeme\u011fin kalorifik de\u011ferini \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131rabilir.<\/span><\/p>\n

Bu nedenle, fitness diyetinizin bir par\u00e7as\u0131 olarak su\u015fi yemek istiyorsan\u0131z, i\u00e7eriklerin ve katk\u0131 maddelerinin miktar\u0131n\u0131 ve kalitesini kontrol etmeniz gerekir. Somon veya ton bal\u0131\u011f\u0131 gibi protein ve omega-3 a\u00e7\u0131s\u0131ndan zengin bal\u0131klar\u0131 se\u00e7in. Ya\u011fl\u0131 mayonez soslar\u0131ndan veya tatl\u0131 teriyaki soslar\u0131ndan ka\u00e7\u0131n\u0131n. Pirin\u00e7 miktar\u0131n\u0131 s\u0131n\u0131rlay\u0131n veya kahverengi ya da siyah pirin\u00e7 tercih edin. Su\u015fiye salatal\u0131k, havu\u00e7, biber, mango veya ananas gibi sebze ve meyve ekleyin. Tempura veya peynirli rulo gibi k\u0131zarm\u0131\u015f yiyeceklerden ka\u00e7\u0131n\u0131n. Gazl\u0131 veya alkoll\u00fc i\u00e7ecekler yerine ye\u015fil \u00e7ay veya maden suyu i\u00e7in.<\/span><\/p>\n

Su\u015fi vs protein: Su\u015fi hangi protein kayna\u011f\u0131d\u0131r ve kas yap\u0131m\u0131n\u0131 nas\u0131l etkiler?<\/span><\/h2>\n

Protein, sporcular i\u00e7in en \u00f6nemli besin maddelerinden biridir. Protein, kaslar\u0131n yap\u0131m\u0131 ve yenilenmesinden sorumludur ve v\u00fccudun metabolik s\u00fcre\u00e7lerini destekler. Fiziksel olarak aktif ki\u015filer i\u00e7in g\u00fcnde v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n kilogram\u0131 ba\u015f\u0131na yakla\u015f\u0131k 1,2-2 g protein t\u00fcketilmesi \u00f6nerilir. Su\u015fi sporcular i\u00e7in iyi bir protein kayna\u011f\u0131 olabilir mi?<\/span><\/p>\n

Do\u011fru malzemeleri se\u00e7ti\u011fimiz s\u00fcrece cevab\u0131m\u0131z evet. \u00c7i\u011f bal\u0131k, t\u00fcm temel amino asitleri i\u00e7eren y\u00fcksek kaliteli protein a\u00e7\u0131s\u0131ndan zengindir. USDA veri taban\u0131na g\u00f6re, 100 gr \u00e7i\u011f somon yakla\u015f\u0131k 20 gr protein ve 100 gr \u00e7i\u011f ton bal\u0131\u011f\u0131 yakla\u015f\u0131k 23 gr protein i\u00e7erir. Bu miktar tavuk (18 g), s\u0131\u011f\u0131r eti (17 g) veya yumurta (13 g) gibi di\u011fer hayvansal protein kaynaklar\u0131ndan daha fazlad\u0131r. Ayr\u0131ca bal\u0131k, kalp, beyin ve eklem sa\u011fl\u0131\u011f\u0131 i\u00e7in faydal\u0131 olan omega-3 ya\u011f asitleri a\u00e7\u0131s\u0131ndan da zengindir.<\/span><\/p>\n

Ancak su\u015fideki tek protein kayna\u011f\u0131 bal\u0131k de\u011fildir. Sebzeler, deniz \u00fcr\u00fcnleri, yumurta veya tofu gibi di\u011fer malzemeler de bitkisel veya hayvansal protein sa\u011flar. \u00d6rne\u011fin, 100 g karides yakla\u015f\u0131k 20 g protein ve 100 g tofu yakla\u015f\u0131k 8 g protein i\u00e7erir. Sebze ve meyveler de az miktarda protein i\u00e7erir, \u00f6rne\u011fin 100 g brokoli yakla\u015f\u0131k 3 g protein ve 100 g muz yakla\u015f\u0131k 1 g protein i\u00e7erir.<\/span><\/p>\n

Bu nedenle, su\u015fi ile protein al\u0131m\u0131n\u0131z\u0131 art\u0131rmak istiyorsan\u0131z, malzemelerin miktar\u0131na ve kalitesine dikkat etmeniz gerekir. Protein ve omega-3 a\u00e7\u0131s\u0131ndan zengin bal\u0131k ve deniz \u00fcr\u00fcnlerini tercih edin. Su\u015finize \u0131spanak, roka, domates veya kivi gibi sebze ve meyveler ekleyin. Ya\u011f oran\u0131 y\u00fcksek ve protein oran\u0131 d\u00fc\u015f\u00fck olan peynir veya mayonezli rulolardan ka\u00e7\u0131n\u0131n. Ayr\u0131ca pirincin iyi bir protein kayna\u011f\u0131 olmad\u0131\u011f\u0131n\u0131 unutmay\u0131n, bu y\u00fczden a\u015f\u0131r\u0131ya ka\u00e7may\u0131n.<\/span><\/p>\n

Su\u015fi vs omega-3: omega-3 ya\u011f asitleri a\u00e7\u0131s\u0131ndan zengin bal\u0131k yemenin sa\u011fl\u0131\u011fa faydalar\u0131 nelerdir<\/span><\/h2>\n

Omega-3 ya\u011f asitleri, v\u00fccudun kendi ba\u015f\u0131na \u00fcretemedi\u011fi ve besinlerle sa\u011flanmas\u0131 gereken temel ya\u011f asitleridir. Omega-3 ya\u011f asitlerinin v\u00fccut i\u00e7in bir\u00e7ok sa\u011fl\u0131k yarar\u0131 vard\u0131r, \u00f6rne\u011fin:<\/span><\/p>\n