{"id":94396,"date":"2023-06-07T02:35:07","date_gmt":"2023-06-07T02:35:07","guid":{"rendered":"https:\/\/haberulus.net\/?p=94396"},"modified":"2023-06-07T02:35:07","modified_gmt":"2023-06-07T02:35:07","slug":"yazin-en-sik-yapilan-3-beslenme-hatasi","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=94396","title":{"rendered":"Yaz\u0131n en s\u0131k yap\u0131lan 3 beslenme hatas\u0131"},"content":{"rendered":"

Yaz aylar\u0131nda zay\u0131flamak ad\u0131na diyet yapma ve spora y\u00f6nelme e\u011filimlerinde art\u0131\u015f g\u00f6r\u00fclse de fazla kilolarla ba\u015fa \u00e7\u0131kmak pek de kolay olmuyor. Bunun genellikle beslenme hatalar\u0131ndan kaynakland\u0131\u011f\u0131n\u0131 belirten Uzman Diyetisyen Meltem Tombul, kilo vermeye engel olan 3 \u00f6nemli hatay\u0131 ve \u00e7\u00f6z\u00fcm yollar\u0131n\u0131 \u015f\u00f6yle anlatt\u0131:<\/p>\n

\"\"<\/p>\n

Meltem Tombul<\/p>\n<\/div>\n

1 \u2013 Uzayan g\u00fcnler sebebiyle ge\u00e7 saatte yemek yeme al\u0131\u015fkanl\u0131\u011f\u0131<\/span><\/b><\/p>\n

V\u00fccudun biyolojik bir saati, metabolizman\u0131n da en \u00e7ok enerji harcad\u0131\u011f\u0131 ve en d\u00fc\u015f\u00fck enerji harcad\u0131\u011f\u0131 saatler vard\u0131r. Bu bilgilerin bilinmemesi ya da anl\u0131k i\u015ftah art\u0131\u015flar\u0131yla kontrols\u00fcz ve \u00e7ok ge\u00e7 saatlerde yemek yenilebilir veya kalorili i\u00e7ecekler t\u00fcketilebilir. Maalesef, ak\u015fam yeme\u011finin ge\u00e7 saatlere kalmas\u0131 \u00fcst\u00fcne de y\u00fcksek kalorili yiyecek ve i\u00e7ecek t\u00fcketmek adeta fazla kiloya davetiye \u00e7\u0131kar\u0131r. Hat\u0131rlatmak gerekirse fazladan al\u0131nan her 7 bin kalori, bize 1 kilo olarak d\u00f6ner.<\/p>\n

\u00c7\u00d6Z\u00dcM\u00dc<\/strong><\/p>\n

V\u00fccudun g\u00f6nderilen besinleri toplamas\u0131 ve ilgili noktalara da\u011f\u0131t\u0131ma \u00e7\u0131kmas\u0131 belirli bir mesai saati gibi d\u00fc\u015f\u00fcn\u00fclmeli. Bu saat ge\u00e7tikten sonra v\u00fccuda g\u00f6nderilen besinleri kar\u015f\u0131layacak veya onlar\u0131 yakmak i\u00e7in sabah saatlerindeki gibi enerji sahibi olabilecek bir sistem \u00e7al\u0131\u015fmamaktad\u0131r. V\u00fccut bu saat ge\u00e7tikten sonra tembellik yapmak isteyerek bu besinleri en uygun depo noktas\u0131na g\u00f6nderir. O depo noktas\u0131 da \u00e7o\u011funlukla alt kar\u0131n olarak adland\u0131r\u0131l\u0131r. Fazla kilolar\u0131n olu\u015fumunu engellemek veya kilo vermek isteniyorsa uykuya ge\u00e7meden 4 saat \u00f6ncesinde yemek fasl\u0131 kapat\u0131lmal\u0131d\u0131r. G\u00fcn i\u00e7inde \u00f6\u011f\u00fcnlerinizi d\u00fczene sokmak i\u00e7in uyuma ve uyanma saatlerinize g\u00f6re bir saat sistemi olu\u015fturulup uyku saatinin de 23.30’dan sonra olmamas\u0131na \u00f6zen g\u00f6sterilmelidir. 3 ana 3 ara \u00f6\u011f\u00fcn \u015feklinde beslenme al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z varsa \u00f6\u011f\u00fcnler aras\u0131nda en az 2.5 saat bulunacak \u015fekilde planlama yapabilirsiniz. 2 ana \u00f6\u011f\u00fcnl\u00fc beslenme al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z varsa 11.00’i ge\u00e7meyen bir kahvalt\u0131, 15.00 gibi 2-3 \u00e7e\u015fitli (meyve, \u00e7i\u011f kuruyemi\u015f, s\u00fct ve s\u00fct \u00fcr\u00fcnleri) ve son olarak 19.30’u ge\u00e7meyen bir ak\u015fam yeme\u011fi ile kilo kontrol\u00fc sa\u011flayabilirsiniz.<\/p>\n

\"\"<\/p>\n

2- Fazla meyve t\u00fcketimi<\/span><\/b><\/p>\n

Yaz aylar\u0131nda \u00e7e\u015fitlili\u011fi artan meyveleri t\u00fcketmek; s\u0131v\u0131 ihtiyac\u0131m\u0131z\u0131n kar\u015f\u0131lanmas\u0131, vitamin ve mineral dengelerinin sa\u011flanmas\u0131 a\u00e7\u0131s\u0131ndan \u00f6nemlidir. Ancak her besinde oldu\u011fu gibi meyvede de a\u015f\u0131r\u0131 t\u00fcketim fazla kilo olarak geri d\u00f6ner. G\u00fcnl\u00fck ya\u015famda kaloriyi karbonhidrat, protein ve ya\u011fdan al\u0131yoruz. Bu \u00fc\u00e7 gruba dahil olan besinlerin dengeli t\u00fcketilmesiyle sa\u011fl\u0131kl\u0131 bir beslenme m\u00fcmk\u00fcn olabiliyor. Ancak meyvede karbonhidrat\u00a0 ve meyve \u015fekeri olarak bilinen fruktoz bulunur. Fruktoz h\u00fccre i\u00e7ine kan dola\u015f\u0131m\u0131ndaki \u015fekerin h\u00fccreler taraf\u0131ndan al\u0131nmas\u0131n\u0131 ve enerji \u00fcretimi amac\u0131yla kullan\u0131lmas\u0131n\u0131 sa\u011flayan ins\u00fclin hormonuna gereksinim duymaz. Kanda ins\u00fclin d\u00fczeyimizin artmas\u0131 bize tokluk hissi verir. \u0130ns\u00fclin d\u00fczeyi artmad\u0131\u011f\u0131nda da tokluk hissi duyulmaz. Bu nedenle sa\u011fl\u0131kl\u0131 beslenmenin olmazsa olmaz\u0131 meyve t\u00fcketimini \u00f6nerilse de belli porsiyonlarda t\u00fcketilmesi gerekir.<\/p>\n

\u00c7\u00d6Z\u00dcM\u00dc<\/strong><\/p>\n

\u2013 \u00c7e\u015fitli meyveleri ayn\u0131 anda t\u00fcketmek istedi\u011finizde se\u00e7mi\u015f oldu\u011funuz \u00e7e\u015fitlerin porsiyonlar\u0131n\u0131 k\u00fc\u00e7\u00fclterek miktar\u0131n\u0131 dengeleyebilirsiniz<\/p>\n

\u00d6rne\u011fin; 1 porsiyon meyve hakk\u0131n\u0131zda yaln\u0131zca 1 elma yemek yerine, 4 meyve \u00e7e\u015fidini ayn\u0131 anda kullanabilirsiniz: 2-3 ye\u015fil erik + 4-5 adet \u00e7ilek + 1-2 adet kay\u0131s\u0131+ \u00e7eyrek elma<\/p>\n

\u2013 Meyvenin daha fazla tokluk hissi vermesi, kan \u015fekerini aniden y\u00fckseltmemesi, h\u0131zl\u0131 ac\u0131kmaya sebep olmamas\u0131 i\u00e7in yan\u0131nda mutlaka s\u00fct ya da ya\u011fl\u0131 tohumlar grubundan biri yer almal\u0131d\u0131r.<\/p>\n

\u00d6rne\u011fin; S\u00fct grubu:<\/strong> 1 bardak s\u00fct\/kefir\/ayran veya 4 yemek ka\u015f\u0131\u011f\u0131 yo\u011furt<\/p>\n

Ya\u011fl\u0131 tohumlar grubu:<\/strong> 2 tam ceviz i\u00e7i veya 1 kapal\u0131 avu\u00e7 \u00e7i\u011f dilenen kuruyemi\u015f<\/p>\n

\"\"<\/p>\n

3 \u2013 Tek tip beslenme modeli
<\/span><\/b><\/p>\n

S\u0131cak havalar\u0131n gelmesiyle ba\u015flayan miskinlik ve mutfakta az zaman ge\u00e7irme iste\u011fiyle meydana gelen tek tip beslenmede; ayn\u0131 t\u00fcr yemek haz\u0131rlama ya da \u00f6\u011f\u00fcne yemek yerine at\u0131\u015ft\u0131rmal\u0131k besinler koyarak ge\u00e7i\u015ftirme en s\u0131k yap\u0131lan hatalardand\u0131r. \u00d6zellikle de se\u00e7ene\u011fi \u00e7ok fazla olan meyve grubu ile \u00f6\u011f\u00fcnler ge\u00e7i\u015ftirilir. Ancak bir bireyin g\u00fcn i\u00e7inde yapt\u0131\u011f\u0131 \u00f6\u011f\u00fcnlerden hi\u00e7biri tek bir \u00e7e\u015fit olarak se\u00e7ilmemelidir. Yaln\u0131zca bir grup besini t\u00fcketmek hem sa\u011fl\u0131ks\u0131z hem de tehlikelidir. Tek tip beslenmede se\u00e7ilen karbonhidrat grubuysa, kan \u015fekerinin h\u0131zl\u0131ca y\u00fckselmesine ve h\u0131zl\u0131ca ac\u0131kmaya sebep olur. S\u0131k s\u0131k yeme ata\u011f\u0131 ya\u015fan\u0131r, sofradan kalkt\u0131ktan 1 saat sonra midede kaz\u0131nmalar\u0131 ba\u015flar. S\u0131k yemek yeme sonucu artan kilolar bireyde strese sebep olur.<\/p>\n

\u00c7\u00d6Z\u00dcM\u00dc<\/strong><\/p>\n

G\u00fcn i\u00e7inde v\u00fccudun ihtiyac\u0131 olan enerji al\u0131n\u0131rken dengeli da\u011f\u0131l\u0131mlar yaparak t\u00fcm besin gruplar\u0131ndan yararlan\u0131lmal\u0131d\u0131r. \u00d6zellikle ana \u00f6\u011f\u00fcn se\u00e7imlerinde a\u015fa\u011f\u0131daki gruplardan en az 3 tanesi taba\u011f\u0131n\u0131zda yer almal\u0131d\u0131r; Et ve et \u00fcr\u00fcnleri, s\u00fct ve s\u00fct \u00fcr\u00fcnleri, tah\u0131l ve tah\u0131l \u00fcr\u00fcnleri, meyve ve sebze gruplar\u0131 ve ya\u011f\/ya\u011fl\u0131 tohumlar.<\/p>\n","protected":false},"excerpt":{"rendered":"

Yaz aylar\u0131yla birlikte her ne kadar daha aktif olsak da havalar\u0131n \u0131s\u0131nmas\u0131 ve g\u00fcnlerin uzamas\u0131 nedeniyle beslenme tarz\u0131m\u0131zda baz\u0131 hatalar yapabiliyoruz. Uzman Diyetisyen Meltem Tombul, kilo al\u0131m\u0131na yol a\u00e7an bu hatalara de\u011findi.<\/p>\n","protected":false},"author":1,"featured_media":94397,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[243,1762,762,913,3779],"class_list":["post-94396","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-kilo","tag-meyve","tag-ogun","tag-saat","tag-yemek"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/94396","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=94396"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/94396\/revisions"}],"predecessor-version":[{"id":94398,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/94396\/revisions\/94398"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/94397"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=94396"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=94396"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=94396"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}