{"id":68076,"date":"2022-12-29T15:07:05","date_gmt":"2022-12-29T15:07:05","guid":{"rendered":"https:\/\/haberulus.net\/?p=68076"},"modified":"2022-12-29T15:07:05","modified_gmt":"2022-12-29T15:07:05","slug":"duz-bir-karin-icin-tuketmeniz-ve-kacinmaniz-gereken-5-yiyecek","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=68076","title":{"rendered":"D\u00fcz bir kar\u0131n i\u00e7in t\u00fcketmeniz ve ka\u00e7\u0131nman\u0131z gereken 5 yiyecek"},"content":{"rendered":"<p><span><span>Avustralyal\u0131 diyetisyen Susie Burrell, d\u00fcz bir karna sahip olmak i\u00e7in beslenme d\u00fczeninize eklemeniz ya da \u00e7\u0131karman\u0131z gereken 5 yiyece\u011fi a\u00e7\u0131klad\u0131.<\/span><\/span><\/p>\n<p><b>KA\u00c7INMANIZ GEREKEN 5 BES\u0130N<\/b><\/p>\n<p><strong>1. Turpgiller<\/strong><\/p>\n<p><span>Burrell\u2019in d\u00fcz bir kar\u0131n i\u00e7in s\u0131n\u0131rlaman\u0131z gerekti\u011fini s\u00f6yledi\u011fi ilk yiyeceklerden biri karnabahar, brokoli ve lahana gibi turpgiller. Beslenme uzman\u0131, <\/span><span>\u201cTurpgillerden sebzeler, bir dizi anti-kanser \u00f6zelli\u011fi ile son derece besleyicidir, ancak ba\u011f\u0131rsakta k\u0131smen sindirilmeden kalabilen ve gaz \u00fcretimine katk\u0131da bulunan bir t\u00fcr karbonhidrat olan rafinoz sayesinde nispeten y\u00fcksek hacimlerde gaz \u00fcretebilirler\u201d diyor.<\/span><\/p>\n<p><strong>2. Gazl\u0131 su ve alkols\u00fcz i\u00e7ecekler<\/strong><\/p>\n<p>Burrell, \u201cNe kadar \u00e7ok gaz t\u00fcketirsek, gaz\u0131 sindirim sisteminde tutma olas\u0131l\u0131\u011f\u0131m\u0131z o kadar artar.\u201d derken gazl\u0131 i\u00e7ecekler yerine m\u00fcmk\u00fcn oldu\u011funca gazs\u0131z i\u00e7ecekleri tercih etmenizi tavsiye ediyor.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/12\/29\/shutterstock_1079529149-660x440.jpg\" alt=\"\" title=\"\"><\/p>\n<p><span><span><br \/><strong>3. Sak\u0131z<\/strong><\/span><\/span><\/p>\n<p><span>Pek \u00e7ok insan sak\u0131z \u00e7i\u011fnemenin masum bir al\u0131\u015fkanl\u0131k oldu\u011funu d\u00fc\u015f\u00fcn\u00fcrken, asl\u0131nda Burrell bunun d\u00fcz bir kar\u0131n aray\u0131\u015f\u0131na engel olabilece\u011fini s\u00f6yl\u00fcyor.<\/span><\/p>\n<p><span>Diyetisyen, \u201c\u015eekersiz sak\u0131zlar, yaln\u0131zca \u015fi\u015fkinli\u011fe yol a\u00e7abilen mannitol ve sorbitol i\u00e7ermekle kalmaz, ayn\u0131 zamanda \u00e7i\u011fneme eylemi, sindirim sisteminde s\u0131k\u0131\u015f\u0131p \u015fi\u015fkinli\u011fe yol a\u00e7arak \u00e7ok daha fazla hava alman\u0131za neden olur.\u201d diye ekledi.<\/span><\/p>\n<p><strong>4. Asya\u2019ya \u00f6zg\u00fc fast food yiyecekler<\/strong><\/p>\n<p>K\u0131zartmalar, eri\u015fteler ve Asya \u00e7orbalar\u0131n\u0131n y\u00fcksek oranda sodyum i\u00e7erdi\u011fini s\u00f6yleyen Burrell, ne kadar \u00e7ok sodyum t\u00fcketirseniz, o kadar fazla s\u0131v\u0131 tuttu\u011funuzu ve dolay\u0131s\u0131yla sonras\u0131nda \u015fi\u015fkin hissedece\u011finizi belirtti.<\/p>\n<p><strong>5. Tuzlu yiyecekler<\/strong><\/p>\n<p><b>T\u00dcKETMEN\u0130Z GEREKEN 5 BES\u0130N<\/b><\/p>\n<p><strong>1. Yo\u011furt<\/strong><\/p>\n<p><span>Yo\u011furdun ince ve formda kalmak i\u00e7in diyetinize ekleyebilece\u011finiz harika bir yiyecek oldu\u011funu s\u00f6yleyen Burrell, probiyotik i\u00e7eren t\u00fcrlerinin ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131 i\u00e7in de \u00f6nemli oldu\u011funu s\u00f6yledi.<\/span><\/p>\n<p><strong>2. Nane \u00e7ay\u0131<\/strong><\/p>\n<p>Burrell, nane<span> ve karahindiba gibi bitki \u00e7aylar\u0131n\u0131n hepsinin g\u00fc\u00e7l\u00fc idrar s\u00f6kt\u00fcr\u00fcc\u00fc \u00f6zelliklere sahip oldu\u011funu s\u00f6ylerken bunun<\/span><span> v\u00fccuttan s\u0131v\u0131 \u00e7ekmeleri, su tutmay\u0131 azaltmalar\u0131 ve karn\u0131 nispeten d\u00fczle\u015ftirmeleri anlam\u0131na geldi\u011fini belirtti.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/12\/29\/shutterstock_1047008791-660x440.jpg\" alt=\"\" title=\"\"><\/p>\n<p><strong>3. Kepekli tah\u0131llar<\/strong><\/p>\n<p>Beslenme uzman\u0131na g\u00f6re, d<span>\u00fcz bir kar\u0131n istiyorsan\u0131z, y\u00fcksek lifli, kepek bazl\u0131 herhangi bir se\u00e7enekten ba\u015fkas\u0131na bakmay\u0131n. Burrell, \u201cbu, yiyeceklerin sindirim sisteminde d\u00fczenli olarak hareket etmesine, at\u0131klar\u0131 gidermeye ve karn\u0131 d\u00fcz tutmaya yard\u0131mc\u0131 olacakt\u0131r\u201d diyor.<br \/><\/span><br \/><strong>4. Salatal\u0131k ve kereviz<\/strong><\/p>\n<p><span>T\u00fcm sebzeler sa\u011fl\u0131kl\u0131 olmakla birlikte, salatal\u0131k, kereviz ve turp gibi g\u0131dalarda bulunan y\u00fcksek su i\u00e7eri\u011fi, bunlar\u0131n \u00e7ok kalorili de\u011fil, besin dolu oldu\u011fu anlam\u0131na geliyor. Burrell,<\/span><span> \u201cV\u00fccuttaki s\u0131v\u0131lar\u0131 ve at\u0131klar\u0131 ortadan kald\u0131rmak i\u00e7in g\u00fcn boyunca bu sebzeleri at\u0131\u015ft\u0131r\u0131n\u201d diye belirtiyor.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/12\/29\/shutterstock_152389397-660x440.jpg\" alt=\"\" title=\"\"><\/p>\n<p><strong>5. Karpuz ve orman meyveleri<\/strong><\/p>\n<p><span>Son olarak Burrell, karpuz ve b\u00f6\u011f\u00fcrtlen, ahududu gibi orman meyvelerinin d\u00fcz bir kar\u0131n i\u00e7in harika bir se\u00e7enek oldu\u011funu, baz\u0131 meyvelerin y\u00fcksek \u015feker i\u00e7eri\u011fine sahip olmas\u0131na ra\u011fmen, bunlar\u0131n \u201ca\u015f\u0131r\u0131 y\u00fcksek oranda su\u201d ile \u015feker oran\u0131 d\u00fc\u015f\u00fck olduklar\u0131 i\u00e7in iyi oldu\u011funu a\u00e7\u0131klad\u0131.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yeni y\u0131la girmeye say\u0131l\u0131 g\u00fcnler kala Avustralyal\u0131 bir beslenme uzman\u0131, 2023&#8217;te d\u00fcz bir karna sahip olmak i\u00e7in t\u00fcketilmesi ve ka\u00e7\u0131n\u0131lmas\u0131 gereken besinleri s\u0131ralad\u0131.<\/p>\n","protected":false},"author":1,"featured_media":68077,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[661,6118,877],"class_list":["post-68076","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-gaz","tag-yiyecek","tag-yuksek"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/68076","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=68076"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/68076\/revisions"}],"predecessor-version":[{"id":68078,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/68076\/revisions\/68078"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/68077"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=68076"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=68076"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=68076"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}