{"id":1149,"date":"2017-07-12T13:32:01","date_gmt":"2017-07-12T10:32:01","guid":{"rendered":"https:\/\/halukunalp.com\/en\/\/?p=1149"},"modified":"2017-07-12T13:40:42","modified_gmt":"2017-07-12T10:40:42","slug":"yaz-aylarinda-beslenme","status":"publish","type":"post","link":"https:\/\/halukunalp.com\/en\/yaz-aylarinda-beslenme\/","title":{"rendered":"Yaz Aylar\u0131nda Beslenme"},"content":{"rendered":"
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K\u0131\u015f\u0131n al\u0131nan fazla kilolar\u0131n verilmeye \u00e7al\u0131\u015f\u0131ld\u0131\u011f\u0131 bu g\u00fcnlerde artan s\u0131cakl\u0131klar\u0131n da etkisi ile beslenmemize daha da dikkat etmemiz gerekmekte.Bebek,\u00e7ocuk,ya\u015fl\u0131,hamile ve kronik hastal\u0131klar\u0131 olan ki\u015filerde a\u015f\u0131r\u0131 terleme,nefes darl\u0131\u011f\u0131,tansiyon d\u00fczensizli\u011fi,besin zehirlenmeleri gibi sa\u011fl\u0131k sorunlar\u0131na art\u0131\u015f g\u00f6r\u00fclmekte.T\u00fcm bu olumsuzluklardan korunabilmek i\u00e7in yaz aylar\u0131nda dengeli ve sa\u011fl\u0131kl\u0131 beslenmeye \u00f6zen g\u00f6stermeliyiz.<\/span><\/p>\n

Bu d\u00f6nemde en s\u0131k kar\u015f\u0131la\u015ft\u0131\u011f\u0131m\u0131z s\u0131k\u0131nt\u0131 yetersiz s\u0131v\u0131 al\u0131m\u0131d\u0131r.G\u00fcnl\u00fck ter,nefes,idrer ve gaita ile kaybedilen s\u0131v\u0131n\u0131n yerine konmas\u0131 i\u00e7in 2 litre su i\u00e7ilmesi ve aralarda ayr\u0131ca iyi bir kalsiyum ve B vitamini kayna\u011f\u0131 olan ayran,mineralli su,soda(tansiyon sorunu yok ise),ev yap\u0131m\u0131 \u015fekersiz so\u011fuk \u00e7ay,taze meyve sular\u0131,prebiyotiklerden zengin kefir, bitki \u00e7aylar\u0131 i\u00e7ilebilir.Yo\u011fun enerji al\u0131m\u0131na neden olan kremal\u0131 kahveler,\u015feker i\u00e7eri\u011fi y\u00fcksek haz\u0131r meyve sular\u0131,gazl\u0131 i\u00e7ecekler tercih edilmemelidir.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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Yaz d\u00f6neminde \u00f6\u011f\u00fcn say\u0131m\u0131za dikkat etmeliyiz.En az 4-5 \u00f6\u011f\u00fcn beslenmeliyiz. Metabolizman\u0131n h\u0131zlanmas\u0131\u00a0 ve ya\u011f depolanmas\u0131n\u0131 \u00f6nlemek i\u00e7in 3 ana ve en az 2 ara \u00f6\u011f\u00fcn almak gerekmektedir. G\u00fcnlerin uzamas\u0131yla birlikte g\u00fcn i\u00e7inde farkedilmeden at\u0131\u015ft\u0131rma al\u0131\u015fkanl\u0131klar\u0131,ge\u00e7 yenen ak\u015fam yemekleri,\u00f6\u011f\u00fcn atlama yaz d\u00f6neminde kilo al\u0131m\u0131na neden olabilir.G\u00fcne mutlaka kahvalt\u0131 yaparak ba\u015flamak dengeli beslenmenin en \u00f6nemli basama\u011f\u0131d\u0131r.Tah\u0131ll\u0131 ekmek ile yap\u0131lan bir tost veya sandvi\u00e7,yo\u011furt-meyve-yulaf kar\u0131\u015f\u0131mlar\u0131-s\u00fct ve meyve ,sebzeli bir omlet g\u00fcne iyi ba\u015flamam\u0131z\u0131 sa\u011flarlar.<\/span><\/p>\n

Ara \u00f6\u011f\u00fcnlerde meyve t\u00fcketmek ihtiyac\u0131m\u0131z olan eneji,lif,vitamin ve mineral ihtiyac\u0131m\u0131z\u0131 kar\u015f\u0131lar.\u00d6nemli olan porsiyon kontrol\u00fcd\u00fcr.Meyveler istedi\u011fimiz kadar alabilece\u011fimiz g\u0131dalar grubunda de\u011fildir.\u00d6rne\u011fin 1 orta boy \u015feftali veya 3 adet taze kay\u0131s\u0131 veya 10 adet \u00e7ilek veya 12 adet kiraz veya 3 m\u00fcrd\u00fcm eri\u011fi veya 1\/8 orta boy karpuz veya kavun 1 porsiyon meyve demektir.G\u00fcnl\u00fck 3-4 porsiyon meyve yeterli olacakt\u0131r.\u015eeker hassasiyeti olan ki\u015filerin meyveyi tek ba\u015f\u0131na diil de s\u00fct grubu gidalarla almas\u0131 kan \u015fekerinin ani y\u00fckselmesini \u00f6nlemektedir.<\/span><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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Ak\u015fam yemeklerini 19.30-20.00 gibi t\u00fcketmek gerekir.Her \u00f6\u011f\u00fcn az da olsa protein ve k\u0131zart\u0131lmadan haz\u0131rlanm\u0131\u015f sebze yeme\u011fi ve yo\u011furt veya yo\u011furtlu bir salata \u00e7e\u015fidi m\u00fckemmel bir ak\u015fam \u00f6\u011f\u00fcn\u00fc olabilir.<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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\u00d6rne\u011fin<\/span><\/strong><\/p>\n

1 dilim somon ile haz\u0131rlanm\u0131\u015f salata +1 porsiyon meyve<\/span><\/p>\n

1 su barda\u011f\u0131 ha\u015flanm\u0131\u015f kuru baklagil(salata i\u00e7inde) veya yemek olarak+4 ka\u015f\u0131k bulgur pilav\u0131<\/span><\/p>\n

2 adet \u0131zgara\u00a0 k\u00f6fte + salata+cac\u0131k+5-6 yemek ka\u015f\u0131\u011f\u0131 sebze yeme\u011fi<\/span><\/p>\n

Gece boyunca ise sadece su,\u015fekersiz i\u00e7ecekler ve salatal\u0131k,ye\u015fillik grubu s\u0131n\u0131rs\u0131z al\u0131nabilir.<\/span><\/p>\n

\u00a0<\/p>\n

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D\u0131yetisyen Burcu G\u00d6KCE<\/span><\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n

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K\u0131\u015f\u0131n al\u0131nan fazla kilolar\u0131n verilmeye \u00e7al\u0131\u015f\u0131ld\u0131\u011f\u0131 bu g\u00fcnlerde artan s\u0131cakl\u0131klar\u0131n da etkisi ile beslenmemize daha da dikkat etmemiz gerekmekte.Bebek,\u00e7ocuk,ya\u015fl\u0131,hamile ve kronik hastal\u0131klar\u0131 olan ki\u015filerde a\u015f\u0131r\u0131 terleme,nefes darl\u0131\u011f\u0131,tansiyon d\u00fczensizli\u011fi,besin zehirlenmeleri gibi sa\u011fl\u0131k sorunlar\u0131na art\u0131\u015f g\u00f6r\u00fclmekte.T\u00fcm bu olumsuzluklardan korunabilmek i\u00e7in yaz aylar\u0131nda dengeli ve sa\u011fl\u0131kl\u0131 beslenmeye \u00f6zen g\u00f6stermeliyiz. Bu d\u00f6nemde en s\u0131k kar\u015f\u0131la\u015ft\u0131\u011f\u0131m\u0131z s\u0131k\u0131nt\u0131 yetersiz s\u0131v\u0131 al\u0131m\u0131d\u0131r.G\u00fcnl\u00fck […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,1],"tags":[181,182,183,184,185,186,187,188,180,102],"class_list":["post-1149","post","type-post","status-publish","format-standard","hentry","category-blog","category-genel","tag-yazin-beslenme","tag-yazi-aylarinda-diyet","tag-yazin-zayiflamak","tag-yaz-diyeti","tag-sicak-hava-diyeti","tag-izmir-diyetisyen","tag-diyetisyen-burcu-gokce","tag-burcu-gokce","tag-yaz-aylarinda-beslenme","tag-diyetisyen"],"_links":{"self":[{"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/posts\/1149"}],"collection":[{"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/comments?post=1149"}],"version-history":[{"count":20,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/posts\/1149\/revisions"}],"predecessor-version":[{"id":1172,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/posts\/1149\/revisions\/1172"}],"wp:attachment":[{"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/media?parent=1149"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/categories?post=1149"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/tags?post=1149"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}