{"id":10797,"date":"2024-10-10T12:33:26","date_gmt":"2024-10-10T12:33:26","guid":{"rendered":"https:\/\/turkeyistanbulmedical.com\/?p=10797"},"modified":"2024-11-13T10:11:13","modified_gmt":"2024-11-13T10:11:13","slug":"vejetaryen-nedir","status":"publish","type":"post","link":"https:\/\/turkeyistanbulmedical.com\/tr\/vejetaryen-nedir\/","title":{"rendered":"Vejetaryen Nedir?"},"content":{"rendered":"

Vejetaryen<\/strong><\/a> Nedir?<\/strong><\/h2>\n

Bir veya daha fazla hayvansal g\u0131da t\u00fcr\u00fcn\u00fcn, \u00f6zellikle de hayvan etinin t\u00fcketiminden ka\u00e7\u0131nan bir diyet, vejetaryen nedir sorusunun cevab\u0131d\u0131r. Bu, bitki bazl\u0131 g\u0131dalar\u0131n t\u00fcketimini i\u00e7eren bir diyettir. Bunun sonucunda hayvansal kaynakl\u0131 g\u0131dalar ya s\u0131n\u0131rl\u0131 miktarda t\u00fcketiliyor ya da hi\u00e7 t\u00fcketilmiyor. \u00d6zellikle k\u0131rm\u0131z\u0131\/beyaz et t\u00fcketiminden ka\u00e7\u0131nan bir diyet, vejetaryenli\u011fin ne oldu\u011fu sorusunun en net cevab\u0131d\u0131r.<\/p>\n

Vejetaryen, terimi halk aras\u0131nda ilk kez 1840 civar\u0131nda, muhtemelen sebze ile beslenen ki\u015finin \u00f6zelliklerini tan\u0131mlayan bir terim olarak kullan\u0131lm\u0131\u015ft\u0131r.<\/p>\n

Vejetaryenlik terimi, ulusal vejetaryen topluluklar\u0131n ve Uluslararas\u0131 Vejetaryen Birli\u011fi’nin kurulmas\u0131n\u0131 takip eden y\u0131llarda Bat\u0131 Avrupa’da pop\u00fcler hale geldi. Ancak en eski izlerin M.\u00d6. birka\u00e7 y\u00fczy\u0131l \u00f6ncesine dayand\u0131\u011f\u0131 Hindistan’da vejetaryen gelene\u011fin \u00e7ok daha eski oldu\u011funa inan\u0131l\u0131yor.<\/p>\n

Vejetaryen T\u00fcrleri Nelerdir?<\/strong><\/h3>\n

Vejetaryen beslenme d\u00fczeni \u00e7e\u015fitli gruplara ayr\u0131l\u0131r.<\/p>\n

    \n
  1. \n

    Lakto-Ovo Vejetaryenlik:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

    Latince s\u00fct (lakto) ve yumurta (ovum) kelimelerinin birle\u015fiminden ortaya \u00e7\u0131kan bu terim;<\/p>\n

      \n
    • Yumurta,<\/li>\n
    • S\u00fct,<\/li>\n
    • Peynir,<\/li>\n
    • Tereya\u011f\u0131,<\/li>\n
    • Yo\u011furt,<\/li>\n
    • Ek\u015fi krema,<\/li>\n
    • Dondurma<\/li>\n<\/ul>\n

      Ve di\u011fer s\u00fct \u00fcr\u00fcnlerini beslenme d\u00fczenine dahil eden ancak s\u0131\u011f\u0131r eti, bal\u0131k, tavuk gibi hayvansal kaynakl\u0131 etleri hari\u00e7 tutan vejeteryanlar\u0131 temsil eder.<\/p>\n

      Vejeteryanl\u0131\u011f\u0131n en geleneksel versiyonu olan lakto-ovo vejetaryenli\u011fi sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan olmasa da, dini ve k\u00fclt\u00fcrel a\u00e7\u0131dan benimseyenler de vard\u0131r.<\/p>\n

      \u00d6rne\u011fin Hinduizm ve Budizm’e inanan insanlar lakto-ovo vejetaryen beslenme d\u00fczenini tercih etmektedir.<\/p>\n

        \n
      1. \n

        Lakto-Vejetaryenlik:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

        Lakto-vejetaryen beslenme d\u00fczenini lakto-ovo vejeteryanl\u0131ktan ay\u0131ran tek unsur yumurta ve yumurta bazl\u0131 \u00fcr\u00fcnlerin diyetten hari\u00e7 tutulmas\u0131d\u0131r.<\/p>\n

        Bu beslenme d\u00fczeninde;<\/strong><\/h4>\n
          \n
        • Et ve et \u00fcr\u00fcnleri,<\/li>\n
        • Deniz mahsulleri<\/li>\n
        • Ve yumurta t\u00fcketilmezken peynir,<\/li>\n
        • Tereya\u011f\u0131<\/li>\n
        • Ek\u015fi krema,<\/li>\n
        • Yo\u011furt\u00a0ve dondurma<\/li>\n<\/ul>\n
            \n
          1. \n

            Ovo-Vejetaryenlik:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

            Ovo-vejetaryen beslenme d\u00fczeninin lakto-ovo vejeteryanl\u0131ktan fark\u0131 s\u00fct ve s\u00fct \u00fcr\u00fcnlerinin;<\/strong><\/h4>\n
              \n
            • Peynir,<\/li>\n
            • Yo\u011furt,<\/li>\n
            • Tereya\u011f\u0131 vs.<\/li>\n<\/ul>\n

              t\u00fcketilmemesidir.<\/p>\n

              Ovo kelimesinden de anla\u015f\u0131laca\u011f\u0131 \u00fczere yumurta ve yumurtayla yap\u0131lm\u0131\u015f \u00fcr\u00fcnler diyete dahildir. Yumurtan\u0131n protein,\u00a0omega-3\u00a0ya\u011f asitleri ve\u00a0B12 vitamini\u00a0bak\u0131m\u0131ndan zengin bir besin oldu\u011fu bilinmektedir.<\/p>\n

                \n
              1. \n

                Semi-Vejetaryenlik:\u00a0<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                K\u0131rm\u0131z\u0131 eti t\u00fcketilmez. S\u0131n\u0131rl\u0131 miktarda tavuk ve bal\u0131k t\u00fcketilir. Semi-vejetaryen beslenme listesini uygulayanlar yumurta, s\u00fct ve s\u00fct \u00fcr\u00fcnlerini serbest\u00e7e t\u00fcketirler.<\/p>\n

                  \n
                1. \n

                  Pesko-Vejetaryenlik (<\/strong>Pesketaryen): <\/strong><\/h4>\n<\/li>\n<\/ol>\n

                  Pesketaryen diyetleri k\u00fcmes hayvanlar\u0131, k\u0131rm\u0131z\u0131 et ve s\u00fct \u00fcr\u00fcnleri ve yumurtay\u0131 i\u00e7ermez. Ancak bu diyette bal\u0131k t\u00fcketilebilir.<\/p>\n

                    \n
                  1. \n

                    Polo Vejetaryenlik: <\/strong><\/h4>\n<\/li>\n<\/ol>\n

                    Bu diyette k\u0131rm\u0131z\u0131 et t\u00fcketiminden uzak durulur. Bitkisel besinlere ek olarak hayvansal i\u00e7erikli sadece tavuk, hindi gibi k\u00fcmes hayvanlar\u0131n\u0131 t\u00fcketilir.<\/p>\n

                      \n
                    1. \n

                      Vegan:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                      Vegan beslenme sadece bitkisel besinlerin t\u00fcketimini uygun g\u00f6rmektedir. Buna meyveler, sebzeler, tah\u0131llar, kuruyemi\u015fler, tohumlar ve baklagiller dahildir.<\/p>\n

                      Hayvansal kaynakl\u0131 hi\u00e7bir g\u0131da t\u00fcketime uygun de\u011fildir.<\/p>\n

                      Sonu\u00e7 olarak her birey, ki\u015fisel tercihlerine uygun bir vejetaryenlik t\u00fcr\u00fc bulabilir.<\/p>\n

                      Burada \u00f6nemli olan vejetaryen beslenmeyi iyi planlamakt\u0131r. Vejetaryen ki\u015filerin vitamin ve mineral eksiklikleri gibi durumlarla kar\u015f\u0131la\u015fmamak i\u00e7in beslenmelerindeki besin \u00e7e\u015fitlili\u011fini artt\u0131rmas\u0131 gerekir.<\/p>\n

                      Bu sayede vejetaryen ki\u015filerde g\u00f6r\u00fclen baz\u0131 sa\u011fl\u0131k sorunlar\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ilebilmektedir.<\/p>\n

                      E\u011fer vejeteryansan\u0131z, vejeteryan t\u00fcrlerinden birini benimsiyorsan\u0131z veya vejeteryan olmay\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z bir beslenme uzman\u0131ndan yard\u0131m almay\u0131 d\u00fc\u015f\u00fcnebilirsiniz.<\/p>\n

                      Vejetaryen ve Vegan Beslenmenin Birbirinden Fark\u0131 Nedir?<\/strong><\/h3>\n

                      Vejetaryenler et \u00fcr\u00fcnlerini t\u00fcketmezken veganlar hayvansal kaynakl\u0131 hi\u00e7bir \u00fcr\u00fcn\u00fc t\u00fcketmezler.<\/p>\n

                      Buna;<\/strong><\/h4>\n
                        \n
                      • Peynir,<\/li>\n
                      • Yo\u011furt,<\/li>\n
                      • S\u00fct,<\/li>\n
                      • Yumurta ve bal dahildir.<\/li>\n<\/ul>\n

                        Vejetaryenler bir \u00f6\u011f\u00fcnde et olup olmad\u0131\u011f\u0131yla ilgilenirler. Veganlar i\u00e7in bir \u00f6\u011f\u00fcndeki her malzeme \u00f6nemlidir. Az miktarda hayvan s\u00fct\u00fc bile bu yeme\u011fi t\u00fcketmemeleri i\u00e7in yeterlidir.<\/p>\n

                        Vejetaryenler etten alamad\u0131klar\u0131 proteini di\u011fer hayvansal besinlerden alabilirler. Veganlar\u0131n ise bitki bazl\u0131 alternatifler bulmas\u0131 gerekiyor.<\/p>\n

                        Vejetaryenler i\u00e7in sadece yemek \u00f6nemlidir. Veganlar ise hayvansal g\u0131da yemezler veya hayvansal \u00fcr\u00fcnlerden yap\u0131lm\u0131\u015f giysiler giymezler.<\/p>\n

                        Veganlar t\u00fcm makyaj \u00fcr\u00fcnlerini kullanmazlar. Hayvanlar \u00fczerinde test yapmayan markalar\u0131n \u00fcr\u00fcnlerini tercih ediyorlar.<\/p>\n

                        Vegan diyeti uygulayan ki\u015filer beslenme programlar\u0131n\u0131 daha dikkatli planlamal\u0131 ve diyetlerini B12 vitamini, D vitamini, kalsiyum, demir ve \u00e7inko gibi besin takviyeleriyle desteklemelidir.<\/p>\n

                        Vejetaryen Beslenmenin Faydalar\u0131 Nelerdir?<\/strong><\/h3>\n

                        Vejetaryenler, et yiyenlere g\u00f6re daha sa\u011fl\u0131kl\u0131 beslenirler. Ve E vitamini, lif ve C vitamini a\u00e7\u0131s\u0131ndan zengin yiyecekleri daha fazla t\u00fcketirler. Bu, sa\u011fl\u0131kl\u0131 kilo kayb\u0131na olanak tan\u0131r. Ve kalp sa\u011fl\u0131\u011f\u0131n\u0131n iyile\u015fmesine yard\u0131mc\u0131 olur.<\/p>\n

                        Vejetaryen beslenmeden en iyi \u015fekilde yararlanmak i\u00e7in vitamin ve mineral i\u00e7eren sa\u011fl\u0131kl\u0131 bitki bazl\u0131 g\u0131dalara odaklanmak en iyisidir.<\/p>\n

                        Vejetaryen beslenme faydalar\u0131 \u015f\u00f6yle s\u0131ralan\u0131r:<\/strong><\/h4>\n
                          \n
                        • Lif a\u00e7\u0131s\u0131ndan zengin g\u0131dalar t\u00fcketimde yer ald\u0131\u011f\u0131ndan sindirim sistemi sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015f\u0131r.<\/li>\n
                        • Et t\u00fcketilmemesinden kaynakl\u0131 olarak kolesterol al\u0131m\u0131 azald\u0131\u011f\u0131 i\u00e7in kalp sa\u011fl\u0131\u011f\u0131n\u0131 korunur.<\/li>\n
                        • Kilo vermeyi destekler.<\/li>\n
                        • B\u00f6brek ve safra ta\u015f\u0131 olu\u015fma riskini azalmas\u0131na yard\u0131mc\u0131 olur.<\/li>\n
                        • Flavonoid i\u00e7eri\u011fi sayesinde antioksidan al\u0131m\u0131n\u0131 art\u0131r\u0131r.<\/li>\n<\/ul>\n

                          V\u00fccuda Fayda Sa\u011flayan ve V\u00fccudun \u0130htiyac\u0131 Olan Besinler Nelerdir?<\/strong><\/h3>\n
                            \n
                          1. \n

                            Kalsiyum ve D Vitamin:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                            S\u00fct ve s\u00fct \u00fcr\u00fcnlerinde bulunan kalsiyumun v\u00fccuda al\u0131nmad\u0131\u011f\u0131 durumda koyu ye\u015fil koyu sebzeler t\u00fcketilebilir.<\/p>\n

                            Bunun yan\u0131nda;<\/strong><\/h4>\n
                              \n
                            • Lahana,<\/li>\n
                            • Brokoli,<\/li>\n
                            • \u015ealgam<\/li>\n
                            • Kara Lahana<\/li>\n<\/ul>\n

                              \u0130\u00e7erisinde de\u00a0kalsiyum\u00a0bulunur.<\/p>\n

                              D vitamini de kemik sa\u011fl\u0131\u011f\u0131ndan \u00f6nemli bir rol\u00fc olan vitaminler aras\u0131nda yer al\u0131r. Soya, pirin\u00e7 s\u00fct\u00fc ve baz\u0131 tah\u0131l \u00fcr\u00fcnlerinde de\u00a0D vitamini\u00a0bulunur.<\/p>\n

                                \n
                              1. \n

                                B12 Vitamini:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                B12 vitamini k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin \u00fcretimi i\u00e7in \u00f6nemli bir vitamindir. Bu B12 vitamini neredeyse yaln\u0131zca hayvansal \u00fcr\u00fcnlerde bulunur. Bu nedenle vegan bir diyetle yeterli miktarda B12 almak zor olabilir. Bu noktada veganlar\u0131n vitamin takviyeleri, vitaminle zenginle\u015ftirilmi\u015f tah\u0131llar ve zenginle\u015ftirilmi\u015f soya \u00fcr\u00fcnlerini v\u00fccuda almalar\u0131 \u00f6nemlidir.<\/p>\n

                                  \n
                                1. \n

                                  Protein:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                  Protein, cilt, kemik, kaslar ve organlar\u0131n sa\u011fl\u0131kl\u0131 kalmas\u0131na yard\u0131mc\u0131 olur.\u00a0 G\u00fcn boyunca \u00e7e\u015fitli bitki bazl\u0131 besinler t\u00fcketmek de yeterli protein sa\u011flar.<\/p>\n

                                  Bitki bazl\u0131 kaynaklar aras\u0131nda;<\/strong><\/h4>\n
                                    \n
                                  • Soya \u00fcr\u00fcnleri,<\/li>\n
                                  • Baklagiller,<\/li>\n
                                  • Mercimek,<\/li>\n
                                  • Kabuklu yemi\u015fler,<\/li>\n
                                  • Tohumlar ve Tam tah\u0131llar bulunur.<\/li>\n<\/ul>\n
                                      \n
                                    1. \n

                                      Omega-3 Ya\u011fl\u0131 Asitler:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                      Bal\u0131k yemeyen veya beslenmelerine omega-3 ya\u011f asitleri kaynaklar\u0131n\u0131 dahil etmeyen vejetaryenler, diyetlerine omega-3 a\u00e7\u0131s\u0131ndan zenginle\u015ftirilmi\u015f \u00fcr\u00fcnler eklemesi gerekir.\u00a0Omega-3\u00a0ya\u011f asitleri, kanola ya\u011f\u0131nda, soya ya\u011f\u0131nda, cevizde, \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumunda ve soya fasulyesinde bulunur.<\/p>\n

                                        \n
                                      1. \n

                                        Demir ve \u00c7inko:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                        K\u0131rm\u0131z\u0131 kan h\u00fccreleri a\u00e7\u0131s\u0131ndan \u00f6nemli olan demir, kuru fasulye ve bezelye, mercimek, zenginle\u015ftirilmi\u015f tah\u0131llar, tam tah\u0131l \u00fcr\u00fcnleri, koyu ye\u015fil yaprakl\u0131 sebzeler ve kurutulmu\u015f meyveler i\u00e7erisinde yer al\u0131r. V\u00fccudun bitkilerden gelen\u00a0demiri\u00a0emmesine yard\u0131mc\u0131 olmak i\u00e7in, demir i\u00e7eren yiyecekler yerken ayn\u0131 zamanda\u00a0C vitamini\u00a0a\u00e7\u0131s\u0131ndan zengin besinler de t\u00fcketmesi gerekir.<\/p>\n

                                        C vitamini a\u00e7\u0131s\u0131ndan zengin besinler aras\u0131nda;<\/strong><\/h4>\n
                                          \n
                                        • \u00c7ilek,<\/li>\n
                                        • Turun\u00e7giller,<\/li>\n
                                        • Domates,<\/li>\n
                                        • Lahana ve Brokoli bulunur.<\/li>\n<\/ul>\n
                                            \n
                                          1. \n

                                            \u0130yot:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                            Tiroid hormonu\u00a0a\u00e7\u0131s\u0131ndan \u00f6nemli olan iyot v\u00fccuda al\u0131nmad\u0131\u011f\u0131nda ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin etkilenmesine neden olur. \u0130yotlu tuz kullan\u0131larak g\u0131dalara kolayl\u0131kla\u00a0iyot\u00a0eklenebilir.<\/p>\n

                                            Vejetaryenler \u0130\u00e7in Beslenme \u00d6nerileri Nelerdir?<\/strong><\/h3>\n

                                            Vejetaryen beslenmeye ge\u00e7erken dengeli ve sa\u011fl\u0131kl\u0131 bir diyet olu\u015fturmak \u00f6nemlidir.<\/p>\n

                                            \u0130\u015fte vejetaryen beslenmeye ge\u00e7enler i\u00e7in baz\u0131 genel \u00f6neriler:<\/strong><\/h4>\n
                                              \n
                                            1. \n

                                              \u00c7e\u015fitli Protein Kaynaklar\u0131:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                              Et ve bal\u0131k yerine \u00e7e\u015fitli bitkisel protein kaynaklar\u0131na odaklan\u0131n.<\/p>\n

                                                \n
                                              • Baklagiller (Mercimek, Nohut, Fasulye),<\/li>\n
                                              • Tofu,<\/li>\n
                                              • Sebzeler,<\/li>\n
                                              • Tah\u0131llar ve kuruyemi\u015fler<\/li>\n<\/ul>\n

                                                \u0130yi protein kaynaklar\u0131d\u0131r.<\/p>\n

                                                  \n
                                                1. \n

                                                  Yeterli Demir Al\u0131m\u0131:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                                  Et i\u00e7ermeyen beslenmede demir al\u0131m\u0131na dikkat edin.<\/p>\n

                                                    \n
                                                  • Demir i\u00e7eren ye\u015fil yaprakl\u0131 sebzeler (Ispanak, Paz\u0131),<\/li>\n
                                                  • Baklagiller,<\/li>\n
                                                  • Tah\u0131llar ve kuru meyveler<\/li>\n<\/ul>\n

                                                    T\u00fcketmek demir ihtiyac\u0131n\u0131 kar\u015f\u0131lamaya yard\u0131mc\u0131 olabilir. C vitamini i\u00e7eren besinlerle demirin emilimini art\u0131rabilirsiniz.<\/p>\n

                                                      \n
                                                    1. \n

                                                      B12 Vitamini Takviyeleri:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                                      B12 vitamini genellikle hayvansal \u00fcr\u00fcnlerde bulunur. Bu nedenle vejetaryenlerin B12 vitamini takviyeleri veya B12 vitaminini i\u00e7eren besinleri (Soya S\u00fct\u00fc, Tah\u0131l Gevrekleri gibi) d\u00fczenli olarak t\u00fcketmeleri \u00f6nemlidir.<\/p>\n

                                                        \n
                                                      1. \n

                                                        Omega-3 Ya\u011f Asitleri:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                                        Bal\u0131k ya\u011flar\u0131 gibi hayvansal kaynaklardan al\u0131nan omega-3 ya\u011f asitlerini yerine bitkisel kaynaklardan ;<\/p>\n

                                                          \n
                                                        • Chia Tohumu,<\/li>\n
                                                        • Keten Tohumu,<\/li>\n
                                                        • Ceviz<\/li>\n<\/ul>\n

                                                          alabilirsiniz.<\/p>\n

                                                            \n
                                                          1. \n

                                                            Kalsiyum \u0130htiyac\u0131n\u0131 Kar\u015f\u0131lamak:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                                            S\u00fct ve s\u00fct \u00fcr\u00fcnleri olmadan kalsiyum ihtiyac\u0131n\u0131z\u0131 kar\u015f\u0131lamak i\u00e7in badem s\u00fct\u00fc, soya s\u00fct\u00fc, f\u0131nd\u0131k, toz halindeki narenciye kabu\u011fu veya kalsiyum takviyeleri gibi alternatifleri d\u00fc\u015f\u00fcn\u00fcn.<\/p>\n

                                                              \n
                                                            1. \n

                                                              Farkl\u0131 Renklerde Sebzeler ve Meyveler:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                                              \u00c7e\u015fitli renklerde sebzeler ve meyveler t\u00fcketmek, farkl\u0131 besin \u00f6\u011felerini alman\u0131za yard\u0131mc\u0131 olur. Bu, v\u00fccudunuzun ihtiya\u00e7 duydu\u011fu vitamin ve mineralleri kar\u015f\u0131laman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n

                                                                \n
                                                              1. \n

                                                                Tah\u0131llar\u0131 ve Kepekleri \u0130\u00e7eren Besinler:<\/strong><\/h4>\n<\/li>\n<\/ol>\n
                                                                  \n
                                                                • Kepekli tah\u0131llar,<\/li>\n
                                                                • Tam bu\u011fday \u00fcr\u00fcnleri,<\/li>\n
                                                                • Yulaf ezmesi gibi<\/li>\n<\/ul>\n

                                                                  Y\u00fcksek lif i\u00e7eren besinleri tercih ederek ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 destekleyebilirsiniz.<\/p>\n

                                                                    \n
                                                                  1. \n

                                                                    Dengeli Ya\u011f Al\u0131m\u0131:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                                                    Sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 i\u00e7eren besinlere odaklan\u0131n.<\/p>\n

                                                                      \n
                                                                    • Zeytinya\u011f\u0131,<\/li>\n
                                                                    • Avokado,<\/li>\n
                                                                    • F\u0131nd\u0131k,<\/li>\n
                                                                    • Tohumlar<\/li>\n<\/ul>\n

                                                                      gibi ya\u011flar sa\u011fl\u0131kl\u0131 ya\u011f kaynaklar\u0131d\u0131r.<\/p>\n

                                                                        \n
                                                                      1. \n

                                                                        \u0130yi Planlanm\u0131\u015f Yemekler:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                                                        Her \u00f6\u011f\u00fcnde protein, karbonhidrat, ya\u011f ve lif i\u00e7eren dengeli bir yemek planlay\u0131n. Bu, v\u00fccudunuzun ihtiya\u00e7 duydu\u011fu besinleri alman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

                                                                          \n
                                                                        1. \n

                                                                          Su T\u00fcketimine Dikkat:<\/strong><\/h4>\n<\/li>\n<\/ol>\n

                                                                          Yeterli su i\u00e7meyi ihmal etmeyin. Su, genel sa\u011fl\u0131\u011f\u0131n\u0131z ve sindirim sisteminiz i\u00e7in \u00f6nemlidir.<\/p>\n

                                                                          Vejetaryen Beslenenler Neler T\u00fcketebilir?<\/strong><\/h3>\n
                                                                            \n
                                                                          1. \n

                                                                            Protein Kaynaklar\u0131:<\/strong><\/h4>\n<\/li>\n<\/ol>\n
                                                                              \n
                                                                            • Kuru fasulye,<\/li>\n
                                                                            • Kuru bezelye,<\/li>\n
                                                                            • K\u0131rm\u0131z\u0131-sar\u0131-ye\u015fil mercimek,<\/li>\n
                                                                            • Nohut,<\/li>\n
                                                                            • Kuru bakla gibi kurubaklagiller,<\/li>\n
                                                                            • Tofu,<\/li>\n
                                                                            • Soya s\u00fct\u00fc,<\/li>\n
                                                                            • Tempeh,<\/li>\n
                                                                            • Soya fasulyesi,<\/li>\n
                                                                            • Soya peyniri gibi soya \u00fcr\u00fcnleri,<\/li>\n<\/ul>\n

                                                                              Spiruline ve baz\u0131 vejetaryen t\u00fcrlerine g\u00f6re yumurta, bal\u0131k ve s\u00fct \u00fcr\u00fcnleri eklenebilir.<\/p>\n

                                                                                \n
                                                                              1. \n

                                                                                Kuruyemi\u015fler:\u00a0<\/strong><\/h4>\n<\/li>\n<\/ol>\n
                                                                                  \n
                                                                                • Yer f\u0131st\u0131\u011f\u0131,<\/li>\n
                                                                                • Ceviz,<\/li>\n
                                                                                • F\u0131nd\u0131k,<\/li>\n
                                                                                • Antep f\u0131st\u0131\u011f\u0131,<\/li>\n
                                                                                • Kaju,<\/li>\n
                                                                                • Badem<\/li>\n<\/ul>\n

                                                                                  Gibi kuruyemi\u015fler protein, lif, folik asit, potasyum, E vitamini, selenyum,\u00a0 fitokimyasallar ve omega-3 gibi doymam\u0131\u015f ya\u011f asitleri a\u00e7\u0131s\u0131ndan zengindir.<\/p>\n

                                                                                    \n
                                                                                  1. \n

                                                                                    Tohumlar:\u00a0<\/strong><\/h4>\n<\/li>\n<\/ol>\n
                                                                                      \n
                                                                                    • Keten tohumu,<\/li>\n
                                                                                    • Ay \u00e7ekirde\u011fi,<\/li>\n
                                                                                    • Susam,<\/li>\n
                                                                                    • Kabak \u00e7ekirde\u011fi,<\/li>\n
                                                                                    • Chia,<\/li>\n
                                                                                    • Kenevir<\/li>\n<\/ul>\n
                                                                                        \n
                                                                                      1. \n

                                                                                        Meyveler:\u00a0<\/strong><\/h4>\n<\/li>\n<\/ol>\n
                                                                                          \n
                                                                                        • \u00c7ilek,<\/li>\n
                                                                                        • Karpuz,<\/li>\n
                                                                                        • \u015eeftali,<\/li>\n
                                                                                        • Armut,<\/li>\n
                                                                                        • Portakal<\/li>\n<\/ul>\n

                                                                                          gibi t\u00fcm meyveler.<\/p>\n

                                                                                            \n
                                                                                          1. \n

                                                                                            Sebzeler:\u00a0<\/strong><\/h4>\n<\/li>\n<\/ol>\n
                                                                                              \n
                                                                                            • Ye\u015fil yaprakl\u0131lar,<\/li>\n
                                                                                            • Domates,<\/li>\n
                                                                                            • Salatal\u0131k,<\/li>\n
                                                                                            • Havu\u00e7,<\/li>\n
                                                                                            • Patates,<\/li>\n
                                                                                            • Sar\u0131msak,<\/li>\n
                                                                                            • So\u011fan,<\/li>\n<\/ul>\n

                                                                                              gibi t\u00fcm sebzeler.<\/p>\n

                                                                                                \n
                                                                                              1. \n

                                                                                                Tah\u0131llar:<\/strong><\/h4>\n<\/li>\n<\/ol>\n
                                                                                                  \n
                                                                                                • Bu\u011fday,<\/li>\n
                                                                                                • Yulaf,<\/li>\n
                                                                                                • Arpa,<\/li>\n
                                                                                                • Pirin\u00e7,<\/li>\n
                                                                                                • M\u0131s\u0131r,<\/li>\n
                                                                                                • Kinoa<\/li>\n<\/ul>\n

                                                                                                  gibi tah\u0131llar.<\/p>\n

                                                                                                    \n
                                                                                                  1. \n

                                                                                                    Sa\u011fl\u0131kl\u0131 Ya\u011flar:<\/strong><\/h4>\n<\/li>\n<\/ol>\n
                                                                                                      \n
                                                                                                    • Zeytinya\u011f\u0131,<\/li>\n
                                                                                                    • Avokado,<\/li>\n
                                                                                                    • Hindistan cevizi ya\u011f\u0131,<\/li>\n
                                                                                                    • Ay\u00e7i\u00e7ek ya\u011f\u0131<\/li>\n<\/ul>\n

                                                                                                      Vejetaryen Beslenenler Hangi Besinlerden Uzak Durmal\u0131d\u0131r?<\/strong><\/h3>\n

                                                                                                      Vejetaryenli\u011fin her biri farkl\u0131 k\u0131s\u0131tlamalara sahip varyasyonlar\u0131 vard\u0131r. Vejetaryenli\u011fin en pop\u00fcler bi\u00e7imi olan lakto-ovo vejetaryenlik, et, k\u00fcmes hayvanlar\u0131 veya bal\u0131k yememeyi i\u00e7erir. Di\u011fer vejetaryen \u00e7e\u015fitleri de s\u00fct \u00fcr\u00fcnleri ve yumurta gibi yiyeceklerden ka\u00e7\u0131nabilir.<\/p>\n

                                                                                                      Vejetaryenli\u011fin en kat\u0131 t\u00fcr\u00fc olan vegan diyeti et, k\u00fcmes hayvanlar\u0131, bal\u0131k, yumurta, s\u00fct ve k\u00fcrk dahil her t\u00fcrl\u00fc hayvansal \u00fcr\u00fcn\u00fcn t\u00fcketimini yasaklar.<\/p>\n

                                                                                                      Vejetaryen bir diyette, ki\u015finin ihtiya\u00e7lar\u0131 ve tercihlerine ba\u011fl\u0131 olarak a\u015fa\u011f\u0131daki g\u0131dalardan uzak durulmas\u0131 gerekebilir:<\/strong><\/h4>\n
                                                                                                        \n
                                                                                                      • \n

                                                                                                        Et: <\/strong><\/h4>\n<\/li>\n<\/ul>\n

                                                                                                        S\u0131\u011f\u0131r eti<\/p>\n

                                                                                                          \n
                                                                                                        • \n

                                                                                                          K\u00fcmes Hayvanlar\u0131: <\/strong><\/h4>\n<\/li>\n<\/ul>\n

                                                                                                          Tavuk ve Hindi<\/p>\n

                                                                                                            \n
                                                                                                          • \n

                                                                                                            Bal\u0131k ve Kabuklu Deniz \u00dcr\u00fcnleri: <\/strong><\/h4>\n<\/li>\n<\/ul>\n

                                                                                                            Bu s\u0131n\u0131rlama pesketyenler i\u00e7in ge\u00e7erli de\u011fildir.<\/p>\n

                                                                                                              \n
                                                                                                            • \n

                                                                                                              Et Bazl\u0131 Bile\u015fenler:<\/strong><\/h4>\n<\/li>\n<\/ul>\n

                                                                                                              Jelatin, karmin, isinglass, oleik asit ve s\u00fcet.<\/p>\n

                                                                                                                \n
                                                                                                              • \n

                                                                                                                Yumurta: <\/strong><\/h4>\n<\/li>\n<\/ul>\n

                                                                                                                Bu s\u0131n\u0131rlama veganlar ve lakto-vejetaryenler i\u00e7in ge\u00e7erlidir.<\/p>\n

                                                                                                                  \n
                                                                                                                • \n

                                                                                                                  S\u00fct \u00dcr\u00fcnleri: <\/strong><\/h4>\n<\/li>\n<\/ul>\n

                                                                                                                  S\u00fct, yo\u011furt ve peynir \u00fczerindeki bu s\u0131n\u0131rlamalar veganlar ve ovo-vejetaryenler i\u00e7in ge\u00e7erlidir.<\/h4>\n
                                                                                                                    \n
                                                                                                                  • \n

                                                                                                                    Di\u011fer Hayvansal \u00dcr\u00fcnler: <\/strong><\/h4>\n<\/li>\n<\/ul>\n

                                                                                                                    Veganlar bal, balmumu ve polenden ka\u00e7\u0131nmay\u0131 tercih edebilirler.<\/p>\n

                                                                                                                    Vejeteryan Olmak Kilo Verdirir Mi?<\/strong><\/h3>\n

                                                                                                                    Vejetaryen olmak, kilo verme s\u00fcrecine yard\u0131mc\u0131 olabilir.\u00a0 Ancak kilo kayb\u0131 bireyin beslenme al\u0131\u015fkanl\u0131klar\u0131na, ya\u015fam tarz\u0131na ve di\u011fer fakt\u00f6rlere ba\u011fl\u0131 olarak de\u011fi\u015febilir.<\/p>\n

                                                                                                                    \u0130\u015fte vejetaryen beslenmenin kilo verme \u00fczerinde olumlu etkileri:<\/strong><\/h4>\n
                                                                                                                      \n
                                                                                                                    • Daha D\u00fc\u015f\u00fck Kalori Yo\u011funlu\u011fu:<\/strong><\/li>\n<\/ul>\n

                                                                                                                      Bitkisel g\u0131dalar genellikle daha d\u00fc\u015f\u00fck kalori yo\u011funlu\u011funa sahiptir. Sebzeler, meyveler, baklagiller ve tam tah\u0131llar gibi bitkisel g\u0131dalar, daha fazla hacim ve daha az kalori sa\u011flar. Bu da tokluk hissini art\u0131rarak kilo kontrol\u00fcn\u00fc destekler.<\/p>\n

                                                                                                                        \n
                                                                                                                      • \n

                                                                                                                        Daha Y\u00fcksek Lif I\u00e7eri\u011fi:<\/strong><\/h4>\n<\/li>\n<\/ul>\n

                                                                                                                        Vejetaryen beslenme genellikle y\u00fcksek lif i\u00e7eri\u011fine sahip g\u0131dalar\u0131 i\u00e7erir. Lif, sindirimi yava\u015flat\u0131r. Tokluk hissini art\u0131r\u0131r. Ve a\u015f\u0131r\u0131 yeme riskini azalt\u0131r.<\/p>\n

                                                                                                                          \n
                                                                                                                        • \n

                                                                                                                          Daha Az Doymu\u015f Ya\u011f ve Kolesterol Al\u0131m\u0131:<\/strong><\/h4>\n<\/li>\n<\/ul>\n

                                                                                                                          Et ve di\u011fer hayvansal \u00fcr\u00fcnlerin azalt\u0131lmas\u0131 veya d\u0131\u015flanmas\u0131, doymu\u015f ya\u011f ve kolesterol al\u0131m\u0131n\u0131 azaltabilir. Bu, kalp sa\u011fl\u0131\u011f\u0131na ve kilo kontrol\u00fcne olumlu katk\u0131da bulunabilir.<\/p>\n

                                                                                                                            \n
                                                                                                                          • \n

                                                                                                                            Daha Sa\u011fl\u0131kl\u0131 Beslenme Al\u0131\u015fkanl\u0131klar\u0131 Te\u015fviki:<\/strong><\/h4>\n<\/li>\n<\/ul>\n

                                                                                                                            Vejetaryen beslenme, daha fazla meyve, sebze, baklagil ve tam tah\u0131l gibi sa\u011fl\u0131kl\u0131 g\u0131dalar\u0131n t\u00fcketimini te\u015fvik eder. Bu, genel beslenme kalitesini art\u0131rabilir. Ve kilo kayb\u0131n\u0131 destekleyebilir.<\/p>\n

                                                                                                                              \n
                                                                                                                            • \n

                                                                                                                              Daha Az I\u015flenmi\u015f G\u0131da T\u00fcketimi:<\/strong><\/h4>\n<\/li>\n<\/ul>\n

                                                                                                                              Vejetaryenler genellikle daha az i\u015flenmi\u015f g\u0131dalar\u0131 tercih eder. Ve daha fazla do\u011fal, do\u011fal g\u0131dalar t\u00fcketirler.<\/p>\n

                                                                                                                              Bu, sa\u011fl\u0131kl\u0131 bir kilo verme s\u00fcrecini te\u015fvik edebilir.<\/p>\n

                                                                                                                              Bu s\u00fcre\u00e7 herkeste ayn\u0131 \u015fekilde i\u015flemeyebilir.<\/p>\n

                                                                                                                              Vejetaryen beslenme sa\u011fl\u0131kl\u0131 olabilir.<\/p>\n

                                                                                                                              Ancak her zaman dengeli ve \u00e7e\u015fitli olmal\u0131d\u0131r.<\/p>\n

                                                                                                                              Ayr\u0131ca kilo verme s\u00fcreci ki\u015finin ya\u015fam tarz\u0131na, fiziksel aktivite d\u00fczeyine, metabolizmas\u0131na ve di\u011fer ki\u015fisel fakt\u00f6rlere ba\u011fl\u0131 olarak de\u011fi\u015fiklik g\u00f6sterir.<\/p>\n

                                                                                                                              Bu nedenle kilo verme amac\u0131yla herhangi bir diyet de\u011fi\u015fikli\u011fi yapmadan \u00f6nce bir sa\u011fl\u0131k uzman\u0131na veya beslenme uzman\u0131na dan\u0131\u015fmak \u00f6nemlidir.<\/p>\n","protected":false},"excerpt":{"rendered":"

                                                                                                                              Vejetaryen Nedir? Bir veya daha fazla hayvansal g\u0131da t\u00fcr\u00fcn\u00fcn, \u00f6zellikle de hayvan etinin t\u00fcketiminden ka\u00e7\u0131nan bir diyet, vejetaryen nedir sorusunun cevab\u0131d\u0131r. Bu, bitki bazl\u0131 g\u0131dalar\u0131n t\u00fcketimini i\u00e7eren bir diyettir. Bunun sonucunda hayvansal kaynakl\u0131 g\u0131dalar ya s\u0131n\u0131rl\u0131 miktarda t\u00fcketiliyor ya da hi\u00e7 t\u00fcketilmiyor. \u00d6zellikle k\u0131rm\u0131z\u0131\/beyaz et t\u00fcketiminden ka\u00e7\u0131nan bir diyet, vejetaryenli\u011fin ne oldu\u011fu sorusunun en net […]<\/p>\n","protected":false},"author":3,"featured_media":10783,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1459,20],"tags":[2861],"yoast_head":"\nVejetaryen Nedir? - Turkey Istanbul Medical<\/title>\n<meta name=\"description\" content=\"Vejetaryen, terimi halk aras\u0131nda ilk kez 1840 civar\u0131nda, muhtemelen sebze ile beslenen ki\u015finin \u00f6zelliklerini tan\u0131mlayan bir terim olarak\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/turkeyistanbulmedical.com\/tr\/vejetaryen-nedir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Vejetaryen Nedir?\" \/>\n<meta property=\"og:description\" content=\"Vejetaryen, terimi halk aras\u0131nda ilk kez 1840 civar\u0131nda, muhtemelen sebze ile beslenen ki\u015finin \u00f6zelliklerini tan\u0131mlayan bir terim olarak\" \/>\n<meta property=\"og:url\" content=\"https:\/\/turkeyistanbulmedical.com\/tr\/vejetaryen-nedir\/\" \/>\n<meta property=\"og:site_name\" content=\"Turkey Istanbul Medical\" \/>\n<meta property=\"article:published_time\" content=\"2024-10-10T12:33:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-11-13T10:11:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/turkeyistanbulmedical.com\/wp-content\/uploads\/2024\/10\/Vegetarian.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"720\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Turkey Istanbul Medical\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/turkeyistanbulmedical.com\/#organization\",\"name\":\"Turkey Istanbul Medical\",\"url\":\"https:\/\/turkeyistanbulmedical.com\/\",\"sameAs\":[],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/turkeyistanbulmedical.com\/#logo\",\"inLanguage\":\"tr-TR\",\"url\":\"https:\/\/turkeyistanbulmedical.com\/wp-content\/uploads\/2021\/04\/cropped-TIM-1-1-1.png\",\"contentUrl\":\"https:\/\/turkeyistanbulmedical.com\/wp-content\/uploads\/2021\/04\/cropped-TIM-1-1-1.png\",\"width\":394,\"height\":324,\"caption\":\"Turkey Istanbul Medical\"},\"image\":{\"@id\":\"https:\/\/turkeyistanbulmedical.com\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/turkeyistanbulmedical.com\/#website\",\"url\":\"https:\/\/turkeyistanbulmedical.com\/\",\"name\":\"Turkey Istanbul Medical\",\"description\":\"Healthcare consulting - Best Doctors and Hospital Istanbul\",\"publisher\":{\"@id\":\"https:\/\/turkeyistanbulmedical.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/turkeyistanbulmedical.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"tr-TR\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/turkeyistanbulmedical.com\/tr\/vejetaryen-nedir\/#primaryimage\",\"inLanguage\":\"tr-TR\",\"url\":\"https:\/\/turkeyistanbulmedical.com\/wp-content\/uploads\/2024\/10\/Vegetarian.jpg\",\"contentUrl\":\"https:\/\/turkeyistanbulmedical.com\/wp-content\/uploads\/2024\/10\/Vegetarian.jpg\",\"width\":1280,\"height\":720,\"caption\":\"Vegetarian\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/turkeyistanbulmedical.com\/tr\/vejetaryen-nedir\/#webpage\",\"url\":\"https:\/\/turkeyistanbulmedical.com\/tr\/vejetaryen-nedir\/\",\"name\":\"Vejetaryen Nedir? 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