{"id":5873,"date":"2024-09-04T14:12:05","date_gmt":"2024-09-04T11:12:05","guid":{"rendered":"https:\/\/yalovasondakika.com.tr\/?p=5873"},"modified":"2024-09-04T14:12:05","modified_gmt":"2024-09-04T11:12:05","slug":"yaz-kilolarindan-kurtulmak-icin-12-oneri","status":"publish","type":"post","link":"https:\/\/yalovasondakika.com.tr\/index.php\/2024\/09\/04\/yaz-kilolarindan-kurtulmak-icin-12-oneri\/","title":{"rendered":"Yaz Kilolar\u0131ndan Kurtulmak \u0130\u00e7in 12 \u00d6neri"},"content":{"rendered":"<p>Yaz tatilinin b\u00fcy\u00fcs\u00fcne kap\u0131l\u0131p beslenme nizam\u0131na uymamak, &#8220;Bir tane daha?&#8221; sorusuna hay\u0131r diyememek ve bunun sonucunda tatilden fazla kilolarla d\u00f6nmek bir yaz klasi\u011fi olarak pek \u00e7ok ki\u015fiyi olumsuz etkiliyor.<\/p>\n<p>Ancak fazla kilolardan kurtulmak m\u00fcmk\u00fcn ve bunun i\u00e7in \u015fimdiden kollar\u0131 s\u0131vayabilirsiniz! So\u011fuk havalar\u0131n da metabolizma surat\u0131n\u0131 art\u0131rd\u0131\u011f\u0131na ve kilo vermeye yard\u0131mc\u0131 oldu\u011funa dikkat \u00e7eken\u00a0<strong>Ac\u0131badem \u00dcniversitesi Atakent Hastanesi Beslenme ve Diyet Uzman\u0131 Beg\u00fcm Bengi\u00a0<\/strong>\u201cSonbaharla birlikte beslenme tertibinizi tekrar planlayarak ve g\u00fcnl\u00fck hayat al\u0131\u015fkanl\u0131klar\u0131n\u0131z ortas\u0131na her g\u00fcn kesinlikle bir saat orta tempolu y\u00fcr\u00fcy\u00fc\u015f\u00fc katarak kalori a\u00e7\u0131\u011f\u0131 olu\u015fturabilir ve sa\u011fl\u0131kl\u0131 kilo verebilirsiniz. So\u011fuk havalar da metabolizma surat\u0131n\u0131 art\u0131rd\u0131\u011f\u0131ndan kilo vermenizi destekleyecektir. Fakat yaz\u0131n al\u0131nan \u00e7ok kilolardan kurtulmak i\u00e7in \u015fok diyetlerden ve \u2018bitkisel takviyeler\u2019 olarak sunulan eserleri bilin\u00e7sizce kullanmaktan katiyen ka\u00e7\u0131n\u0131n, aksi taktirde verdi\u011finiz kilolar\u0131 k\u0131sa m\u00fcddette geri alaca\u011f\u0131n\u0131z \u00fczere, b\u00f6breklerde ve karaci\u011ferinizde geri d\u00f6n\u00fclmez hasarlara yol a\u00e7abilirsiniz\u201d diyor.\u00a0<strong>Beslenme ve Diyet Uzman\u0131 Beg\u00fcm Bengi<\/strong>, yaz kilolar\u0131ndan kurtulman\u0131n 12 yolunu anlatt\u0131, de\u011ferli ihtarlar ve tekliflerde bulundu. \u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Kahvalt\u0131y\u0131 ihmal etmeyin<\/strong><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>G\u00fcn\u00a0i\u00e7erisinde\u00a0kendinizi uzun m\u00fcddet a\u00e7 b\u0131rakman\u0131z gece\u00a0yemelerinizin\u00a0artmas\u0131na neden oluyor. Bu nedenle g\u00fcne kesinlikle kahvalt\u0131 ile ba\u015flay\u0131n. Kahvalt\u0131da hamur i\u015flerinden ka\u00e7\u0131n\u0131n, kesinlikle bir yumurta yiyerek protein al\u0131m\u0131n\u0131 sa\u011flay\u0131n. Yumurta birebir vakitte tokluk s\u00fcrenizi de art\u0131racakt\u0131r. \u00d6\u011f\u00fcnlerinizde istikrarl\u0131 beslenmeyi ama\u00e7lay\u0131n. Kilo verme\u00a0s\u00fcrecinde\u00a0metabolizman\u0131z\u0131n yava\u015flamas\u0131n\u0131 engellemek i\u00e7in \u00f6\u011f\u00fcn s\u0131kl\u0131\u011f\u0131n\u0131 art\u0131r\u0131n, gece yemelerini azalt\u0131n.\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0\u00a0<\/p>\n<ul>\n<li><strong>Egzersiz yap\u0131n<\/strong><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>Ya\u011f\u00a0yak\u0131m\u0131 i\u00e7in bilhassa ko\u015fma, y\u00fcr\u00fcme, y\u00fczme, tenis oynama, bisiklet s\u00fcrme \u00fczere kardiyo idmanlar\u0131n\u0131 hayat\u0131n\u0131za dahil edin. Her g\u00fcn sistemli olarak bir saat orta tempolu y\u00fcr\u00fcy\u00fc\u015f yaparak kalori a\u00e7\u0131\u011f\u0131 olu\u015fturabilir ve ya\u011f yak\u0131m\u0131n\u0131z\u0131 h\u0131zland\u0131rabilirsiniz.\u00a0<\/p>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Su t\u00fcketimini art\u0131r\u0131n<\/strong><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>Yeterli\u00a0su t\u00fcketimi metabolizman\u0131z\u0131n h\u0131zlanmas\u0131na ve kilo verme s\u00fcrecinize yard\u0131mc\u0131 olacakt\u0131r. G\u00fcnl\u00fck i\u00e7meniz gereken su \u00f6l\u00e7\u00fcs\u00fcn\u00fc kilonuzu 35 ml\u00a0ile \u00e7arparak hesaplayabilirsiniz.\u00a0<\/p>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Sa\u011fl\u0131kl\u0131 pi\u015firme metotlar\u0131 uygulay\u0131n<\/strong><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>Yemeklerinizi \u0131zgara, f\u0131r\u0131n, ha\u015flama \u00fczere sa\u011fl\u0131kl\u0131 pi\u015firme metotlar\u0131 ile haz\u0131rlay\u0131n. K\u0131zartma tekni\u011fi ile pi\u015firilmi\u015f yemeklerden uzak durun.\u00a0<\/p>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Zeytinya\u011f\u0131 t\u00fcketin<\/strong><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>Yemekleriniz i\u00e7in ya\u011f tercihlerinizde zeytinya\u011f\u0131n\u0131 \u00f6n plana \u00e7\u0131kart\u0131n. Lakin zeytinya\u011f\u0131n\u0131 da sa\u011fl\u0131kl\u0131 diyerek \u00e7ok t\u00fcketiminden ka\u00e7\u0131n\u0131n, \u00f6l\u00e7\u00fcl\u00fc kullan\u0131n. Tereya\u011f\u0131, kuyruk ya\u011f\u0131 \u00fczere hayvansal ya\u011flardan ka\u00e7\u0131n\u0131n.<\/p>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Sofran\u0131zda bal\u0131\u011fa yer verin<\/strong><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>Haftada iki\u00a0g\u00fcn y\u00fcksek omega-3 i\u00e7eri\u011fine sahip olan somon, sardalya, uskumru \u00fczere bal\u0131klar\u0131 bol ye\u015filliklerle birlikte t\u00fcketin.<\/p>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Sebze yemeklerinin yan\u0131na yo\u011furt; et yemeklerinin yan\u0131na salata ekleyin<\/strong><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>Beslenmenizde mevsim sebzelerine kesinlikle tart\u0131 verin. Zerzevat yemeklerinin yan\u0131na yo\u011furt, konut imali ayran yahut kefir; et, tavuk, bal\u0131k, hindi yemeklerinin yan\u0131na bol ye\u015fillikli salatalar ekleyin.\u00a0<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<ul>\n<li><strong>Kurubaklagilden faydalan\u0131n<\/strong><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>Haftada 2-3 kere kurubaklagil yenilmesini tavsiye eden\u00a0<strong>Beslenme ve Diyet Uzman\u0131<\/strong>\u00a0<strong>Beg\u00fcm Bengi\u00a0<\/strong>\u00a0\u201cKurubaklagil yemeklerini tencere yeme\u011fi olarak haz\u0131rlayabilece\u011finiz \u00fczere bol ye\u015fillikli salatalar\u0131n\u0131za da ek edebilirsiniz. Ha\u015flanm\u0131\u015f nohut, ye\u015fil mercimek yahut kuru b\u00f6r\u00fclce ile haz\u0131rlanm\u0131\u015f salatalar\u0131n\u0131z\u0131n yan\u0131nda kefir tercih edin. Probiyotik besinlerden biri olan kefiri tertipli olarak t\u00fcketmeniz kar\u0131n i\u00e7i ya\u011flanman\u0131z\u0131n azalmas\u0131na yard\u0131mc\u0131 olacakt\u0131r\u201d diyor.<\/p>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Kompleks karbonhidrat t\u00fcketin<\/strong><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p>Karbonhidrat t\u00fcketirken\u00a0lif i\u00e7eri\u011fi y\u00fcksek olanlar\u0131 tercih edin. Tam tah\u0131ll\u0131 ekmek, kinoa, karabu\u011fday, bulgur \u00fczere lif i\u00e7eri\u011fi y\u00fcksek kompleks karbonhidratlara y\u00f6nelmek kan \u015fekerinin istikrarl\u0131 y\u00fckselmesine ve daha uzun m\u00fcddet tok kalmaya\u00a0imkan tan\u0131yor. Beyaz ekmek, beyaz pirin\u00e7 vb kolay karbonhidratlardan ka\u00e7\u0131n\u0131n.\u00a0<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<ul>\n<li><strong>Meyvenin yan\u0131na kuruyemi\u015f ekleyin<\/strong><\/li>\n<\/ul>\n<p>Ara \u00f6\u011f\u00fcnlerde meyvelerinizin yan\u0131na \u00e7i\u011f ceviz, f\u0131nd\u0131k, badem, kaju \u00fczere ya\u011fl\u0131 tohumlar\u0131 ekleyin. Ya\u011fl\u0131 tohumlar\u0131n i\u00e7erisinde bulunan sa\u011fl\u0131kl\u0131 ya\u011flar kan \u015fekeri denetimine ve tokluk m\u00fcddetinin uzamas\u0131na ba\u011fl\u0131 olarak kilo vermeye imkan sa\u011fl\u0131yor.\u00a0<\/p>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>En az y\u00fczde 70 kakaolu bitter \u00e7ikolata yiyin<\/strong><\/li>\n<\/ul>\n<p><strong>Beslenme ve Diyet Uzman\u0131 Beg\u00fcm Bengi<\/strong>\u00a0\u201cSonbaharda havan\u0131n erken kararmas\u0131, hava \u0131s\u0131s\u0131n\u0131n azalmas\u0131yla birlikte bireylerde halsizlik, mutsuzluk ve buna ba\u011fl\u0131 yeme ataklar\u0131 ya\u015fanabiliyor. Bu yeme ataklar\u0131n\u0131 azaltmak ve memnunluk hormonu olan serotonin d\u00fczeyini art\u0131rmak i\u00e7in muz, f\u0131nd\u0131k ve yulaf ile beslenmek; orta \u00f6\u011f\u00fcnlerde \u015fekersiz T\u00fcrk kahvesinin yan\u0131nda en az y\u00fczde 70 kakao i\u00e7eren bitter \u00e7ikolata tercih etmek \u00fczere k\u00fc\u00e7\u00fck tedbirler yarar sa\u011fl\u0131yor\u201d diyor.<\/p>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Balkaba\u011f\u0131 tokluk m\u00fchletini uzat\u0131yor<\/strong><\/li>\n<\/ul>\n<p>K\u0131\u015f\u0131n grip \u00fczere teneff\u00fcs yolu enfeksiyonlar\u0131na yakalanma riskini azaltmak, beden direncini art\u0131rmak i\u00e7in meyve ve zerzevat t\u00fcketmek gerekiyor. Gerilimi azalt\u0131p ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirdi\u011fi i\u00e7in sonbaharda tatl\u0131s\u0131yla olsun \u00e7orbas\u0131yla olsun balkaba\u011f\u0131 t\u00fcketebilirsiniz. Y\u00fcksek lif i\u00e7eri\u011fine sahip balkaba\u011f\u0131 birebir vakitte kilo verme periyodundaki tatl\u0131 krizlerini a\u015fmay\u0131 sa\u011fl\u0131yor. Az \u015fekerli balkaba\u011f\u0131 tatl\u0131s\u0131na ceviz ve tar\u00e7\u0131n eklemek kan \u015fekerini dengeleyerek tokluk m\u00fchletini uzat\u0131yor.\u00a0<\/p>\n<p>Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yaz tatilinin b\u00fcy\u00fcs\u00fcne kap\u0131l\u0131p beslenme sistemine uymamak, &#8220;Bir tane daha?&#8221; sorusuna hay\u0131r diyememek ve bunun sonucunda tatilden fazla kilolarla d\u00f6nmek bir yaz klasi\u011fi olarak pek \u00e7ok ki\u015fiyi olumsuz etkiliyor.<\/p>\n","protected":false},"author":1,"featured_media":5874,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[782,1610,2409,648,2410],"class_list":["post-5873","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-beslenme","tag-kilo","tag-muddet","tag-yag","tag-yemeklerini"],"_links":{"self":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5873"}],"collection":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=5873"}],"version-history":[{"count":1,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5873\/revisions"}],"predecessor-version":[{"id":5875,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/5873\/revisions\/5875"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/media\/5874"}],"wp:attachment":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=5873"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=5873"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=5873"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}