{"id":1126,"date":"2018-04-04T11:56:36","date_gmt":"2018-04-04T08:56:36","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=1126"},"modified":"2018-04-04T11:56:36","modified_gmt":"2018-04-04T08:56:36","slug":"yaza-saglikli-fit-mi-girmek-istiyorsunuz","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/yaza-saglikli-fit-mi-girmek-istiyorsunuz\/","title":{"rendered":"Yaza sa\u011fl\u0131kl\u0131 ve fit mi girmek istiyorsunuz?"},"content":{"rendered":"<p>Sa\u011fl\u0131kl\u0131, fit bir v\u00fccut i\u00e7in mevsimlere ba\u011fl\u0131 kalmamal\u0131 fakat mevsimsel bir tak\u0131m kolayl\u0131klar\u0131n fark\u0131nda olmal\u0131, f\u0131rsatlar\u0131 iyi de\u011ferlendirmeliyiz. Sa\u011fl\u0131kl\u0131 bir ya\u015fam istiyorsak en k\u0131sa s\u00fcrede tohumlar\u0131 ekmeye ba\u015flamal\u0131, hasat vaktine iyi haz\u0131rlanmal\u0131y\u0131z. Peki o halde <strong>sa\u011fl\u0131kl\u0131 kilo vermek<\/strong> i\u00e7in nas\u0131l beslenmemiz gerekiyor? <strong>Beslenme ve Diyet Uzman\u0131 Dyt. Sinem Usuk,<\/strong> sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo verebilmeniz i\u00e7in \u00f6nerilerde bulundu.<\/p>\n<p>Yaz mevsiminin g\u00fczel havalar\u0131 ve uzun g\u00fcn s\u00fcreleri fiziksel aktivite i\u00e7in en b\u00fcy\u00fck ate\u015fleyici g\u00fc\u00e7. Hayat\u0131n\u0131za kataca\u011f\u0131n\u0131z her aktif s\u00fcre, sa\u011fl\u0131kl\u0131 beslenirken fit kalman\u0131zda size yard\u0131mc\u0131 olacak. Bu yaz ad\u0131m sayarlar\u0131n\u0131zdaki g\u00fcnl\u00fck ad\u0131m say\u0131n\u0131z e\u015f-dost ile yar\u0131\u015f konunuz olsun!<\/p>\n<p>Bol su i\u00e7meyi, v\u00fccudu yeterli suya doyurmay\u0131 unutmay\u0131n. Yaz\u0131n kar\u015f\u0131la\u015ft\u0131\u011f\u0131m\u0131z ba\u015f a\u011fr\u0131lar\u0131n\u0131n en b\u00fcy\u00fck nedeni kaybedilen s\u0131v\u0131n\u0131n yerine koyulmamas\u0131d\u0131r. \u015eekerli so\u011fuk i\u00e7ecekler yerine suyunuzu renk renk mevsim meyveleriyle aromaland\u0131r\u0131n; her saat ba\u015f\u0131 1 bardak su i\u00e7meyi unutmay\u0131n. K\u0131\u015f\u0131n aram\u0131z\u0131n biraz bozuldu\u011fu taze sebzelerle ili\u015fkileri d\u00fczeltme zaman\u0131. Yaz\u0131n hem haz\u0131rlama kolayl\u0131\u011f\u0131 hem t\u00fcketirken bize verdi\u011fi ferahl\u0131k sayesinde yaz sebzeleri sofralar\u0131m\u0131z\u0131n ba\u015f tac\u0131 olmal\u0131. Diyet s\u00fcresince sa\u011flad\u0131klar\u0131 uzun s\u00fcre tokluk etkisi ise bonusu! Sebzelerinizi ve meyvelerinizi renk renk t\u00fcketmeye \u00f6nem verin. Renkler meyve ve sebzelerin i\u00e7 g\u00fczelliklerinin d\u0131\u015fa yans\u0131malar\u0131d\u0131r. Ne kadar renk, o kadar antioksidan, o kadar kanser sava\u015f\u00e7\u0131s\u0131 \u00f6\u011fe demek\u2026<\/p>\n<ul>\n<li>Pi\u015firme y\u00f6nteminiz \u00e7ok sa\u011fl\u0131kl\u0131 bir besinin dahi size zarar vermesine neden olabilir.<\/li>\n<li><\/li>\n<li>Besinlerinizi tencere usul\u00fc-ha\u015flayarak, f\u0131r\u0131nda veya \u0131zgara yaparak haz\u0131rlay\u0131n. Sebzelerinizi \u00e7ok pi\u015firmeden t\u00fcketmeyi al\u0131\u015fkanl\u0131k haline getirin.<\/li>\n<li><\/li>\n<li>Ara \u00f6\u011f\u00fcn yapman\u0131z enerjinizi toplamada, a\u00e7l\u0131k krizlerinizi \u00f6nlemede ve g\u00fcn i\u00e7inde t\u00fcketti\u011finiz besin \u00e7e\u015fitlili\u011fini artt\u0131rmada size destek olabilir. Bu sayede s\u00fcrd\u00fcr\u00fclebilir sa\u011fl\u0131kl\u0131 beslenme davran\u0131\u015f\u0131 kazanabilirsiniz.<\/li>\n<li><\/li>\n<li>Yaz\u0131n bir di\u011fer besinine de parlak \u201cg\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131\u201d desek yan\u0131lm\u0131\u015f olmay\u0131z. D vitamini depolar\u0131n\u0131z\u0131 dolduran yaz g\u00fcne\u015finden faydalanmay\u0131 ihmal etmeyin\u2026<\/li>\n<\/ul>\n<p><strong>Beslenme ve Diyet Uzman\u0131 Dyt. Sinem Usuk, yaz diyeti tarifleri konusunda \u00f6nemli bilgiler verdi.<\/strong><\/p>\n<p><strong>Proteinli Tok Tutan Kahvalt\u0131 Salatas\u0131<\/strong><\/p>\n<p>\u0130htiyac\u0131m\u0131z olan malzemeler: 3 ka\u015f\u0131k lor peyniri, 2 b\u00fct\u00fcn ceviz, 5 adet badem, 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 keten tohumu, tere, roka, maydonoz, marul, cherry domates. Sebzeleri iri iri do\u011frad\u0131ktan sonra lor peyniri , irili ufakl\u0131 par\u00e7alara ay\u0131rd\u0131\u011f\u0131n\u0131z ceviz, badem ve son olarak keten tohumunu ilave edin. Lor peynirinin kaliteli ve y\u00fcksek protein i\u00e7eri\u011fi, ya\u011fl\u0131 tohumlar\u0131n sa\u011fl\u0131kl\u0131 ya\u011f asidi \u00e7e\u015fitleri, sebzelerin posal\u0131 yap\u0131s\u0131 sayesinde \u00f6\u011fle yeme\u011fine kadar a\u00e7l\u0131k hissetmeden, vitamin ve mineral depolar\u0131n\u0131z\u0131 desteklemi\u015f \u015fekilde g\u00fcn\u00fcn\u00fcz\u00fc ge\u00e7irebilirsiniz!<\/p>\n<p><strong>Fit M\u00fccver<\/strong><\/p>\n<p>Kabak d\u00fc\u015f\u00fck kalorisi, y\u00fcksek lif i\u00e7eri\u011fi ve eklendi\u011fi t\u00fcm besinlere uyumuyla bize yaz\u0131 en \u00e7ok \u00f6zlettiren yaz sebzelerinden biri. Bu tarif ile hem farkl\u0131 besin gruplar\u0131n\u0131 bir arada t\u00fcketecek hem de diyet s\u00fcrecinizde lezzetli ve tok tutan bir alternatifi daha beslenme program\u0131n\u0131za eklemi\u015f olacaks\u0131n\u0131z.<\/p>\n<p>2 adet rendelenmi\u015f kaba\u011f\u0131n i\u00e7ine 2 yemek ka\u015f\u0131\u011f\u0131 yo\u011furt, 1 adet yumurta, 2 yemek ka\u015f\u0131\u011f\u0131 s\u0131cak su ile \u0131slat\u0131lm\u0131\u015f yulaf ezmesi, 1 \u00e7orba ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131, tuz, karabiber ve pulbiber ilave edip kar\u0131\u015ft\u0131r\u0131n. Ya\u011fl\u0131 ka\u011f\u0131t \u00fczerine yayarak 180 derece f\u0131r\u0131nda 15-20 dakika pi\u015firin.<\/p>\n<p><strong>Hurma Toplar\u0131<\/strong><\/p>\n<p>Tatl\u0131 krizlerimizin sa\u011fl\u0131kl\u0131 beslenmeyle birlikte azald\u0131\u011f\u0131n\u0131 veya daha kontrol edilebilir oldu\u011funu biliyoruz. Ancak sa\u011fl\u0131kl\u0131 beslenme \u201c\u00f6m\u00fcr boyu s\u00fcrd\u00fcr\u00fclebilir olmal\u0131\u201d ilkesinden yola \u00e7\u0131karak aralarda hayata tad katmaya da ihtiyac\u0131m\u0131z var. Tabii yine en sa\u011fl\u0131kl\u0131 formunda!<\/p>\n<p>\u0130htiyac\u0131m\u0131z olan malzemeler: 1 bardak tuzsuz badem, 1 bardak Hindistan cevizi tozu, 12 adet hurma, 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 toz tar\u00e7\u0131n, 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 kakao, 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 ke\u00e7iboynuzu unu. Hurmalar\u0131 s\u0131cak suda bekletin. Bademleri robotta toz haline getirin. Hurmalar iyice yumu\u015fad\u0131ktan sonra \u00e7ekirdeklerini \u00e7\u0131kar\u0131n ve p\u00fcre haline getirin. P\u00fcrenin i\u00e7ine di\u011fer t\u00fcm malzemeleri ekledikten sonra kar\u0131\u015f\u0131m\u0131 6 par\u00e7aya b\u00f6lerek top \u015fekli verin. En son Hindistan cevizi tozuna bulayarak, dolapta yar\u0131m saat bekletin. Ara \u00f6\u011f\u00fcnlerde 2 adet hurma topunu g\u00f6n\u00fcl rahatl\u0131\u011f\u0131yla t\u00fcketebilirsiniz.<\/p>\n<p><strong>UYANINCA<\/strong><\/p>\n<ul>\n<li>1 bardak \u0131l\u0131k su ile birlikte 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu<\/li>\n<li>1 adet yumurta (ha\u015flanm\u0131\u015f\/omlet\/menemen)<\/li>\n<li><u>Proteinli Tok Tutan Kahvalt\u0131 Salatas\u0131 <\/u>(Tarifler k\u0131sm\u0131na bak\u0131n\u0131z)<u><\/u><\/li>\n<li>1-2 dilim tam bu\u011fday ekme\u011fi<\/li>\n<\/ul>\n<p><strong>KAHVALTI<\/strong><\/p>\n<p><strong>HAFTANIN 4 G\u00dcN\u00dc<\/strong><\/p>\n<p><strong>HAFTANIN 3 G\u00dcN\u00dc<\/strong><\/p>\n<ul>\n<li>Pratik Kahvalt\u0131\n<ul>\n<li>4 yemek ka\u015f\u0131\u011f\u0131 yulaf ezmesi<\/li>\n<li>1 su barda\u011f\u0131 yo\u011furt<\/li>\n<li>1 yemek ka\u015f\u0131\u011f\u0131 siyah, \u00e7ekirdekli kuru \u00fcz\u00fcm veya 1 k\u00fc\u00e7\u00fck boy elma<\/li>\n<li>2-3 b\u00fct\u00fcn ceviz veya 10 adet badem\/f\u0131nd\u0131k (kavrulmam\u0131\u015f)<\/li>\n<\/ul>\n<\/li>\n<li>1 bardak \u0131l\u0131k, tar\u00e7\u0131nl\u0131 s\u00fct<\/li>\n<li>1 porsiyon mevsim meyvesi<\/li>\n<\/ul>\n<p><strong>ARA \u00d6\u011e\u00dcN <\/strong>(2 saat sonra)(*Ara \u00f6\u011f\u00fcn ihtiyac\u0131 ki\u015fiden ki\u015fiye farkl\u0131l\u0131k g\u00f6steririr)<\/p>\n<p><strong>\u00d6\u011eLE<\/strong><\/p>\n<p><strong>5 G\u00dcN<\/strong><\/p>\n<ul>\n<li>6-8 yemek ka\u015f\u0131\u011f\u0131 zeytinya\u011fl\u0131 sebze yeme\u011fi<\/li>\n<li>3-4 yemek ka\u015f\u0131\u011f\u0131 kadar yo\u011furt veya 300 ml ayran<\/li>\n<li>1-2 dilim tam bu\u011fday ekme\u011fi<\/li>\n<\/ul>\n<p><strong>2 G\u00dcN<\/strong><\/p>\n<ul>\n<li><u>Baklagil Salata<\/u>\n<ul>\n<li>4-5 yemek ka\u015f\u0131\u011f\u0131 mercimek veya nohut<\/li>\n<\/ul>\n<\/li>\n<li>1 orta boy kapya biber, 2 adet ye\u015fil biber, domates, salatal\u0131k, mevsim ye\u015fillikleri do\u011fran\u0131r. 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 ilave edildikten sonra t\u00fcm malzeme kar\u0131\u015ft\u0131r\u0131l\u0131r.<\/li>\n<li>3-4 yemek ka\u015f\u0131\u011f\u0131 yo\u011furt<\/li>\n<\/ul>\n<p><strong>ARA \u00d6\u011e\u00dcN <\/strong>(2 saat sonra)<\/p>\n<ul>\n<li>4 adet g\u00fcn kurusu kay\u0131s\u0131 veya 1 yemek ka\u015f\u0131\u011f\u0131 kuru dut<\/li>\n<li>10 adet badem \/ f\u0131nd\u0131k (kavrulmam\u0131\u015f)<\/li>\n<\/ul>\n<p>VEYA<\/p>\n<ul>\n<li>2 adet <u>hurma topu <\/u>(Tarifler k\u0131sm\u0131na bak\u0131n\u0131z)<\/li>\n<\/ul>\n<p><strong>AK\u015eAM<\/strong><\/p>\n<ul>\n<li><strong>3 G\u00dcN:<\/strong> 100-120 gr (3-4 k\u00f6fte kadar) k\u0131rm\u0131z\u0131 et veya 150 gr (1 avu\u00e7 kadar) tavuk\/hindi eti<\/li>\n<li><strong>2 G\u00dcN:<\/strong> 200 gr kadar \u0131zgara bal\u0131k<\/li>\n<li><strong>2 G\u00dcN:<\/strong> 6-8 yemek ka\u015f\u0131\u011f\u0131 ku\u015fba\u015f\u0131 etli\/k\u0131ymal\u0131\/tavuklu sebze yeme\u011fi + 3-4 yemek ka\u015f\u0131\u011f\u0131 yo\u011furt<\/li>\n<li>Kar\u0131\u015f\u0131k Salata (1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131, limon ve sirke serbest)\n<ul>\n<li>Her g\u00fcn \u00e7e\u015fit \u00e7e\u015fit haz\u0131rlayaca\u011f\u0131n\u0131z salatan\u0131z\u0131 ana yemeklerinizin yan\u0131na muhakkak ilave edin.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>ARA \u00d6\u011e\u00dcN<\/strong><\/p>\n<ul>\n<li><u>Ba\u011f\u0131rsak Dostu Antioksidan \u0130\u00e7ecek<\/u><\/li>\n<\/ul>\n<p>T\u00fcm malzeme blenderda kar\u0131\u015ft\u0131r\u0131l\u0131p servis edilir.<\/p>\n<p><strong>*7 g\u00fcnl\u00fck \u00f6rnek bir beslenme program\u0131d\u0131r. Yeti\u015fkin bir bireyin g\u00fcnl\u00fck besin ihtiyac\u0131 ya\u015f, cinsiyet, fiziksel aktivite ve genel sa\u011fl\u0131k durumuna g\u00f6re de\u011fi\u015fmektedir. L\u00fctfen bu konuda beslenme uzman\u0131n\u0131za dan\u0131\u015f\u0131n\u0131z.<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sa\u011fl\u0131kl\u0131, fit bir v\u00fccut i\u00e7in mevsimlere ba\u011fl\u0131 kalmamal\u0131 fakat mevsimsel bir tak\u0131m kolayl\u0131klar\u0131n fark\u0131nda olmal\u0131, f\u0131rsatlar\u0131 iyi de\u011ferlendirmeliyiz. Sa\u011fl\u0131kl\u0131 bir ya\u015fam istiyorsak en k\u0131sa s\u00fcrede tohumlar\u0131 ekmeye ba\u015flamal\u0131, hasat vaktine iyi haz\u0131rlanmal\u0131y\u0131z. Peki o halde sa\u011fl\u0131kl\u0131 kilo vermek i\u00e7in nas\u0131l beslenmemiz gerekiyor? Beslenme ve Diyet Uzman\u0131 Dyt. Sinem Usuk, sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo verebilmeniz i\u00e7in [&hellip;]<\/p>\n","protected":false},"author":80,"featured_media":1127,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[5],"tags":[672,675,671,673,674],"class_list":{"0":"post-1126","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beslenme","8":"tag-kilo-vermek","9":"tag-kilo-vermenin-yollari","10":"tag-saglikli-kilo-vermek","11":"tag-saglikli-kilo-vermek-icin-diyet-listesi","12":"tag-zayiflama-yontemleri"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/04\/kilo-verme.jpg?fit=626%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/1126","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/users\/80"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=1126"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/1126\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/1127"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=1126"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=1126"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=1126"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}