{"id":61879,"date":"2022-12-13T02:51:05","date_gmt":"2022-12-13T02:51:05","guid":{"rendered":"https:\/\/haberulus.net\/?p=61879"},"modified":"2022-12-13T02:51:05","modified_gmt":"2022-12-13T02:51:05","slug":"en-sik-yapilan-beslenme-hatalari","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=61879","title":{"rendered":"En s\u0131k yap\u0131lan beslenme hatalar\u0131"},"content":{"rendered":"<p><strong>T\u00fcketti\u011fimiz <\/strong>g\u0131dalar\u0131n sa\u011fl\u0131\u011f\u0131m\u0131za faydal\u0131 olmas\u0131 i\u00e7in do\u011fal olmalar\u0131 kadar do\u011fru t\u00fcketilmeleri de \u00e7ok \u00f6nemli. Aksi takdirde vitamin ve mineral kayb\u0131ndan kilo al\u0131m\u0131na kadar bir\u00e7ok sorunla kar\u015f\u0131 kar\u015f\u0131ya kalabilece\u011fimizi belirten Beslenme ve Diyet Uzman\u0131 Ba\u015fak \u0130nsel Ayd\u0131n, yanl\u0131\u015f beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n baz\u0131lar\u0131n\u0131 \u015f\u00f6yle s\u0131ralad\u0131\u2026<\/p>\n<div><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/12\/13\/2basakinsel-aydin.jpg\" alt=\"\" title=\"\"><\/p>\n<p>Ba\u015fak \u0130nsel Ayd\u0131n<\/p>\n<\/div>\n<p><b>Yemekten hemen sonra meyve yemek<\/b><\/p>\n<p>Bu toplumumuzda s\u0131k g\u00f6r\u00fclen yanl\u0131\u015f bir al\u0131\u015fkanl\u0131kt\u0131r. Meyveyi kahvalt\u0131da veya \u00e7ok ge\u00e7 saatlere kalmayacak \u015fekilde g\u00fcn i\u00e7indeki ara \u00f6\u011f\u00fcnlerimizde t\u00fcketmek daha do\u011fru olacakt\u0131r. \u00c7\u00fcnk\u00fc ge\u00e7 saatlerde fiziksel aktivite d\u00fczeyimiz d\u00fc\u015fer ve bu saatlerde t\u00fcketilen meyve ya\u011flanmaya yol a\u00e7arak kilo art\u0131\u015f\u0131na neden olur.<\/p>\n<p><b>Demir i\u00e7eren g\u0131dalar\u0131n yan\u0131nda \u00e7ay-kahve i\u00e7mek<\/b><\/p>\n<p>\u00c7ay ve kahve i\u00e7erdikleri tanen maddesi dolay\u0131s\u0131yla demir emilimini azaltmaktad\u0131r. Bu nedenle demir y\u00f6n\u00fcnden zengin bir yemekle \u00e7ay kahve t\u00fcketilmemelidir. \u00c7ay ya da kahve t\u00fcketilmek isteniyorsa yemekle aras\u0131nda 2 saat olmal\u0131d\u0131r. T\u00fcketece\u011fimiz \u00e7ay\u0131 a\u00e7\u0131k i\u00e7mekte ve C vitamini y\u00f6n\u00fcnden zengin limonla t\u00fcketmekte fayda var.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/12\/13\/sut.jpg\" alt=\"\" title=\"\"><\/p>\n<p><b>Demir ve kalsiyum i\u00e7erikli g\u0131dalar\u0131 birlikte t\u00fcketmek<\/b><\/p>\n<p>Baz\u0131 \u00e7al\u0131\u015fmalarda kalsiyumun demir emilimini azaltt\u0131\u011f\u0131 bildirilmi\u015ftir. Demir i\u00e7eri\u011fi zengin besinlerle (k\u0131rm\u0131z\u0131 et, beyaz et, koyu ye\u015fil yaprakl\u0131 sebzeler vb) birlikte kalsiyum i\u00e7eri\u011fi zengin besinleri (s\u00fct, yo\u011furt, ayran vb) t\u00fcketmek do\u011fru bir tercih de\u011fildir. Et, tavuk gibi demir y\u00f6n\u00fcnden zengin besinlerle birlikte yo\u011furt ve ayran gibi besinler yerine salata t\u00fcketmek daha do\u011frudur. \u00d6zellikle bol limonlu bir salatadaki C vitamini demir emilimini art\u0131r\u0131r. Ispana\u011f\u0131 da yo\u011furt, ayran gibi kalsiyum a\u00e7\u0131s\u0131ndan zengin bir besinle t\u00fcketmek yerine yumurta, k\u0131yma gibi demir y\u00f6n\u00fcnden zengin besinlerle t\u00fcketmek \u00f6zellikle demir eksikli\u011fi olan bireyler i\u00e7in daha sa\u011fl\u0131kl\u0131 bir se\u00e7enek olacakt\u0131r.<\/p>\n<p><b>D\u00fc\u015f\u00fck kalorili beslenmek<\/b><\/p>\n<p>D\u00fc\u015f\u00fck kalorili beslenmek v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n h\u0131zl\u0131 kayb\u0131na; ya\u011fs\u0131z v\u00fccut kitlesinin daha da azalmas\u0131na, bazal metabolizma h\u0131z\u0131n\u0131n azalmas\u0131na, kaybedilen a\u011f\u0131rl\u0131\u011f\u0131n korunmamas\u0131na ve baz\u0131 \u00f6nemli vitamin mineral eksikliklerine neden olabilir.<\/p>\n<p><b>Ekme\u011fi tamamen kesmek<\/b><\/p>\n<p>S\u0131k g\u00f6r\u00fclen di\u011fer bir yanl\u0131\u015f al\u0131\u015fkanl\u0131k da diyet yaparken ekme\u011fi ve karbonhidrat grubunu hayat\u0131m\u0131zdan tamamen \u00e7\u0131karmakt\u0131r. V\u00fccudumuzun ihtiyac\u0131 olan g\u00fcnl\u00fck al\u0131nmas\u0131 gereken bir karbonhidrat miktar\u0131 vard\u0131r. Ekme\u011fi ve karbonhidrat grubunu tamamen kesti\u011fimizde ya da yeterli miktarda t\u00fcketmedi\u011fimizde kan \u015fekerimiz d\u00fc\u015fer, glikojen depomuz bo\u015fal\u0131r, kas proteinleri y\u0131k\u0131ma u\u011frar bu da kas kayb\u0131 anlam\u0131na gelir.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/12\/13\/resim5_1696920.jpg\" alt=\"\" title=\"\"><\/p>\n<p><b>Proteinde \u00f6l\u00e7\u00fcy\u00fc ka\u00e7\u0131rmak<\/b><\/p>\n<p>Birden fazla protein kayna\u011f\u0131n\u0131 birlikte t\u00fcketmek yerine karbonhidrat-protein-ya\u011f dengesini sa\u011flayabilece\u011fimiz bir \u00f6\u011f\u00fcn t\u00fcketmek daha do\u011fru olacakt\u0131r. \u00c7\u00fcnk\u00fc her besinin fazlas\u0131 v\u00fccudumuzda nas\u0131l ya\u011fa d\u00f6n\u00fc\u015f\u00fcrse proteinin fazlas\u0131 da ayn\u0131 \u015fekilde ya\u011fa d\u00f6n\u00fc\u015fecektir.<\/p>\n<p><b>S\u0131cak s\u00fcte bal eklemek<\/b><\/p>\n<p>Bal\u0131 \u00e7ok s\u0131cak bir s\u00fcte ilave ederek ya da s\u00fctle birlikte \u00e7ok y\u00fcksek s\u0131cakl\u0131klara kadar kaynatarak t\u00fcketmek do\u011fru de\u011fildir. Bal y\u00fcksek s\u0131cakl\u0131klara maruz kald\u0131\u011f\u0131nda vitamin, mineral, enzim vb besin de\u011ferlerinde kay\u0131plar olu\u015fur. Bal \u00f6zellikle de 60-65 derece ve \u00fczerindeki s\u0131cakl\u0131klara uzun s\u00fcre maruz kal\u0131rsa HMF denilen kanserojen maddeler olu\u015fabilir. Bal\u0131 s\u00fctle birlikte t\u00fcketmek istiyorsak da \u0131l\u0131k, oda s\u0131cakl\u0131\u011f\u0131ndaki s\u00fcte kar\u0131\u015ft\u0131rarak \u00e7ok bekletmeden t\u00fcketmemiz gerekir.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/12\/13\/s-2-salata.jpg\" alt=\"\" title=\"\"><\/p>\n<p><b>Karbonhidrat protein-ya\u011f dengesinde dikkat etmemek<\/b><\/p>\n<p>\u00d6\u011f\u00fcn\u00fcm\u00fcz\u00fc t\u00fcketirken mutlaka karbonhidrat-protein-ya\u011f dengesine dikkat etmemiz gerekir. \u00d6rne\u011fin et, tavuk, bal\u0131k gibi protein kaynaklar\u0131 salata, \u00e7orba ile birlikte ya da kurubaklagil yeme\u011fi, salata, \u00e7orba ile birlikte t\u00fcketilebilir. Bir di\u011fer alternatif olarak sebze yeme\u011fi; yo\u011furt, tam tah\u0131ll\u0131 ekmek gibi besinlerle t\u00fcketilebilir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ayd\u0131n, \u201cBaz\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131m\u0131z t\u00fcketti\u011fimiz g\u0131dalar\u0131n besin de\u011ferinin azalmas\u0131na, fazla kilo al\u0131m\u0131na hatta kas kayb\u0131na yol a\u00e7abilir\u2019\u2019 dedi ve s\u0131k yap\u0131lan yanl\u0131\u015flara dikkat \u00e7ekti.<\/p>\n","protected":false},"author":1,"featured_media":61880,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[300,726,4945,10046,2484],"class_list":["post-61879","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-bal","tag-demir","tag-protein","tag-tuketmek","tag-zengin"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/61879","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=61879"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/61879\/revisions"}],"predecessor-version":[{"id":61881,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/61879\/revisions\/61881"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/61880"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=61879"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=61879"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=61879"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}