{"id":825,"date":"2016-09-29T12:40:12","date_gmt":"2016-09-29T09:40:12","guid":{"rendered":"https:\/\/halukunalp.com\/en\/\/?p=825"},"modified":"2016-11-14T14:44:56","modified_gmt":"2016-11-14T12:44:56","slug":"kis-aylarinda-beslenme","status":"publish","type":"post","link":"https:\/\/halukunalp.com\/en\/kis-aylarinda-beslenme\/","title":{"rendered":"K\u0131\u015f Aylar\u0131nda Beslenme"},"content":{"rendered":"

\u00a0<\/strong><\/p>\n

Havalar\u0131n so\u011fumas\u0131 ile birlikte \u00f6zellikle \u00fcst solunum yolu rahats\u0131zl\u0131klar\u0131nda art\u0131\u015f meydana gelir. Hastal\u0131klardan korunman\u0131n en etkili yolu sa\u011fl\u0131kl\u0131 beslenmektir K\u0131\u015f aylar\u0131nda v\u00fccut ve metabolizma kendini korumaya al\u0131r. Dolay\u0131s\u0131yla yava\u015f \u00e7al\u0131\u015fmaya ba\u015flar.K\u0131\u015f\u0131n daha fazla karbonhidratl\u0131 g\u0131dalar t\u00fcketmek isteriz.Erken yatar\u00a0 ve ge\u00e7 kalkmak isteriz.Aktif oldu\u011fumuz s\u00fcre azal\u0131r.Terleme azald\u0131\u011f\u0131 i\u00e7in t\u00fcketilen su miktar\u0131nda da azalma olur.<\/span><\/p>\n

 <\/p>\n

<\/p>\n

G\u00fc\u00e7l\u00fc bir savunma mekanizmas\u0131n\u0131n temelinde ise yeterli ve dengeli beslenme yatar.Peki neler yapmal\u0131 ve nas\u0131l beslenmeliyiz?<\/span><\/p>\n

G\u00fcne kahvalt\u0131 ile ba\u015flamak metabolizma h\u0131z\u0131m\u0131z\u0131 etkileyen en \u00f6nemli beslenme al\u0131\u015fkanl\u0131\u011f\u0131d\u0131r.<\/span>
\n Yumurta ile t\u00fcketilen maydanoz , ye\u015fil biber ve taze s\u0131k\u0131lm\u0131\u015f portakal suyu(hemen i\u00e7ilmeli)m\u00fckemmel bir kahvalt\u0131 se\u00e7ene\u011fidir.<\/span><\/p>\n

Ara \u00f6\u011f\u00fcnde al\u0131nan kuru meyveler tatl\u0131 iste\u011finizi keser ve enerji ihtiyac\u0131n\u0131z\u0131 kar\u015f\u0131lar.<\/span><\/strong><\/p>\n

\u2713\u00a0<\/span><\/strong>Ana \u00f6\u011f\u00fcnlerde \u00f6zellikle salataya yer vermek hatta yeme\u011fe ilk olarak bol lif ve sa\u011fl\u0131k deposu salata ile ba\u015flamak kilo kontrol\u00fcne de fayda sa\u011flar(1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 mutlaka kullan\u0131lmal\u0131)<\/span><\/p>\n

\u2713\u00a0<\/span><\/strong>S\u00fct ve s\u00fct \u00fcr\u00fcnleri ikindi \u00f6\u011f\u00fcn\u00fc i\u00e7in iyi bir se\u00e7enektir.G\u00fcnde 3-4 su barda\u011f\u0131 t\u00fcketildi\u011finde v\u00fccut ya\u011f oran\u0131n\u0131n azalmas\u0131na katk\u0131 sa\u011flar ve tansiyonu dengeler.<\/span>
\n G\u00fcnde 3-4 porsiyon taze meyve al\u0131nmas\u0131 bizi hastal\u0131klara kar\u015f\u0131 korur. Narenciye (portakal,mandalina,greyfurt)kivi,nar,havu\u00e7 g\u00fcnl\u00fck C ve A vitamini ihtiyac\u0131m\u0131z\u0131 kar\u015f\u0131lar.<\/span><\/p>\n

\u2713\u00a0<\/span><\/strong>Lahanagiller , B vitamini, folat, K vitamini,Potasyum ve manganez kayna\u011f\u0131d\u0131r.\u0130\u00e7erdikleri antioksidanlar sayesinde v\u00fccuttaki serbest radikallerin birikmesini engeller.<\/span><\/p>\n

\u2713\u00a0<\/span><\/strong>Hastal\u0131klardan koruyan,sindirimi d\u00fczenleyen zencefili demleyerek veya yemeklerde s\u0131k\u00e7a kullanabilirsiniz.<\/span><\/p>\n

\u2713\u00a0<\/span><\/strong>G\u00fcnl\u00fck su t\u00fcketimi azalmaya ba\u015flar.Bu nedenle her f\u0131rsatta ve \u00f6\u011f\u00fcnlerden \u00f6nce su i\u00e7meyi al\u0131\u015fkanl\u0131k haline getirmeliyiz.K\u0131\u015f\u0131n fazla t\u00fcketilen \u00e7ay ve kahve besin \u00f6\u011felerinin emilimini azaltarak yetersizli\u011fe neden olabilir.<\/span><\/p>\n

\u2713\u00a0<\/span><\/strong>Yaz aylar\u0131na g\u00f6re fiziksel aktivitenin azalmas\u0131 kilo al\u0131m\u0131n\u0131 kolayla\u015ft\u0131rd\u0131\u011f\u0131 i\u00e7in g\u00fcn i\u00e7erisinde daha fazla hareket etmeliyiz.(Asans\u00f6r yerine merdiven kullanmak,arac\u0131 daha uza\u011fa park ederek y\u00fcr\u00fcy\u00fc\u015f yapmak,dans etmek)<\/span><\/p>\n

\u2713\u00a0<\/span><\/strong>Gecelerin uzun olmas\u0131ndan dolay\u0131 s\u00fcrekli bir \u015feyler yeme iste\u011fi ortaya \u00e7\u0131kar. E\u011fer evinizde y\u00fcksek kalorili \u201cBO\u015e GIDA\u201dolarak adland\u0131rd\u0131\u011f\u0131m\u0131z g\u0131dalar varsa b\u00fcy\u00fck bir sorun var demektir.Sa\u011fl\u0131kl\u0131 beslenme do\u011fru planlanm\u0131\u015f al\u0131\u015fveri\u015ften ge\u00e7er. Bu g\u0131dalar\u0131 evde bulundurmamak,her yeme iste\u011fi geldi\u011finde \u00f6nce yudumlamak(su,bitki \u00e7ay\u0131) yeme iste\u011fini azalt\u0131r.D\u00fc\u015f\u00fck kalorili sebze \u00e7ubuklar\u0131 da i\u015ftah\u0131 bast\u0131rmada fayda sa\u011flar.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u00a0 Havalar\u0131n so\u011fumas\u0131 ile birlikte \u00f6zellikle \u00fcst solunum yolu rahats\u0131zl\u0131klar\u0131nda art\u0131\u015f meydana gelir. Hastal\u0131klardan korunman\u0131n en etkili yolu sa\u011fl\u0131kl\u0131 beslenmektir K\u0131\u015f aylar\u0131nda v\u00fccut ve metabolizma kendini korumaya al\u0131r. Dolay\u0131s\u0131yla yava\u015f \u00e7al\u0131\u015fmaya ba\u015flar.K\u0131\u015f\u0131n daha fazla karbonhidratl\u0131 g\u0131dalar t\u00fcketmek isteriz.Erken yatar\u00a0 ve ge\u00e7 kalkmak isteriz.Aktif oldu\u011fumuz s\u00fcre azal\u0131r.Terleme azald\u0131\u011f\u0131 i\u00e7in t\u00fcketilen su miktar\u0131nda da azalma olur.   […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[136,137,138,139,58,102],"class_list":["post-825","post","type-post","status-publish","format-standard","hentry","category-blog","tag-kis","tag-kis-aylari","tag-kis-diyeti","tag-kis-beslenmesi","tag-beslenme","tag-diyetisyen"],"_links":{"self":[{"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/posts\/825"}],"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=825"}],"version-history":[{"count":9,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/posts\/825\/revisions"}],"predecessor-version":[{"id":827,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/posts\/825\/revisions\/827"}],"wp:attachment":[{"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/media?parent=825"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/categories?post=825"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/tags?post=825"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}