{"id":1175,"date":"2018-04-07T13:44:13","date_gmt":"2018-04-07T10:44:13","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=1175"},"modified":"2018-04-07T13:44:13","modified_gmt":"2018-04-07T10:44:13","slug":"kilo-vermek-isteyenler-kahvaltiyi-ihmal-etmemeli","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/kilo-vermek-isteyenler-kahvaltiyi-ihmal-etmemeli\/","title":{"rendered":"Kilo vermek isteyenler kahvalt\u0131y\u0131 ihmal etmemeli"},"content":{"rendered":"

Sa\u011fl\u0131kl\u0131 beslenebilmek i\u00e7in v\u00fccudumuzun ihtiyac\u0131 olan temel besin maddelerini; yani temel yap\u0131 ta\u015f\u0131m\u0131z olan proteinleri, enerji kayna\u011f\u0131m\u0131z karbonhidratlar\u0131, sa\u011fl\u0131kl\u0131 ya\u011flar\u0131, vitamin ve mineralleri mutlaka g\u00fcnl\u00fck olarak almam\u0131z gerekir. D\u00fczenli kahvalt\u0131n\u0131n \u00f6nemi<\/strong> ve sa\u011fl\u0131kl\u0131 beslenme konusunda merak edilenleri Do\u00e7. \u0130smet Tamer<\/strong> anlat\u0131yor…<\/p>\n

Her g\u00fcn, 7\/24 durmaks\u0131z\u0131n \u00e7al\u0131\u015fan v\u00fccudumuz kendini ancak uykuda oldu\u011fumuz saatlerde yenileyebilir. Uykuda kaslar\u0131m\u0131z dinlenir, onar\u0131l\u0131r; sorunlu doku ve organlar\u0131m\u0131z tamir edilir ve ertesi g\u00fcne haz\u0131rlan\u0131r. B\u00fct\u00fcn bunlar i\u00e7in bir \u00f6nceki g\u00fcn t\u00fcketti\u011fimiz g\u0131dalarla ald\u0131\u011f\u0131m\u0131z besin ve enerji maddeleri kullan\u0131l\u0131r. Gece boyunca besin maddelerinin t\u00fcketilmesi nedeniyle, saatler i\u00e7erisinde kan \u015fekerimiz d\u00fc\u015fer ve sabahlar\u0131 enerji d\u00fczeyimiz d\u00fc\u015fm\u00fc\u015f halde uyan\u0131veririz. Bu da a\u00e7l\u0131k hissi yarat\u0131r.<\/p>\n

Kahvalt\u0131 etmemek kan \u015fekerini d\u00fc\u015f\u00fcyor<\/strong><\/p>\n

Uyand\u0131ktan sonraki ilk saatler i\u00e7inde bir \u015feyler yememiz gerekir, aksi takdirde kan \u015fekerimiz \u00e7ok d\u00fc\u015fer ve art\u0131k sadece sabah saatlerinde de\u011fil, o g\u00fcn boyunca s\u00fcrekli tatl\u0131, \u015fekerli \u015feyler yeme iste\u011fi duyar\u0131z. Bu iste\u011fe engel olamaz ve ger\u00e7ekten basit karbonhidratlarla ya\u011fdan zengin besinler t\u00fcketirsek, bu besinler \u00e7ok k\u0131sa s\u00fcrede kana kar\u0131\u015f\u0131p kan \u015fekerimizi y\u00fckseltirler. Bu da pankreas\u0131m\u0131z\u0131n y\u00fcksek miktarda ins\u00fclin salg\u0131lamas\u0131na yol a\u00e7ar, sonu\u00e7ta kan \u015fekerimiz k\u0131sa s\u00fcrede yine \u00e7ok d\u00fc\u015fer ve ayn\u0131 k\u0131s\u0131r d\u00f6ng\u00fc bizi g\u00fcn boyu esir al\u0131r.<\/p>\n

\u00d6\u011f\u00fcn atlamak kilo vermeyi zorla\u015ft\u0131r\u0131yor<\/strong><\/p>\n

S\u0131kl\u0131kla yap\u0131lan bir di\u011fer hata da \u00f6\u011f\u00fcn atlayarak zay\u0131flamaya \u00e7al\u0131\u015fmakt\u0131r. Temelinde g\u00fcnl\u00fck al\u0131nan toplam kaloriyi azaltma mant\u0131\u011f\u0131 yatsa da \u00f6\u011f\u00fcn atlamak, hele ki kahvalt\u0131 gibi alt\u0131n de\u011ferinde bir \u00f6\u011f\u00fcn\u00fc atlamak, metabolizman\u0131n kendini r\u00f6lantiye almas\u0131, yani yava\u015flayarak ald\u0131\u011f\u0131n\u0131z her bir kaloriyi \u00e7ok daha dikkatli harcamaya ba\u015flamas\u0131na yol a\u00e7ar. Bu durum s\u0131kl\u0131kla \u201cne yaparsam yapay\u0131m zay\u0131flayam\u0131yorum!\u201d gibi bir yorumla son bulur! G\u00fcnde sadece bir ya da iki \u00f6\u011f\u00fcn yiyerek veya kahvalt\u0131 yapmayarak, sadece metabolizma h\u0131z\u0131n\u0131z\u0131 azalt\u0131r ve kilo vermeyi g\u00fc\u00e7le\u015ftirirsiniz.<\/p>\n

Kahvalt\u0131y\u0131 atlamak, ge\u00e7 saatte yemekten daha zararl\u0131<\/strong><\/p>\n

ABD\u2019de Vanderbilt \u00dcniversitesi\u2019nde ve Japonya\u2019da Ehime \u00dcniversitesi\u2019nde yap\u0131lan ara\u015ft\u0131rmalar, kahvalt\u0131 etmemenin gece ge\u00e7 saatte yemek yeme al\u0131\u015fkanl\u0131\u011f\u0131ndan bile daha zararl\u0131 oldu\u011funu, hatta kilo vermeyi daha da zorla\u015ft\u0131rd\u0131\u011f\u0131n\u0131 g\u00f6sterdi. \u00c7al\u0131\u015fmalarda d\u00fczenli kahvalt\u0131 etme al\u0131\u015fkanl\u0131\u011f\u0131 kazand\u0131r\u0131lan g\u00f6n\u00fcll\u00fclerin, kahvalt\u0131 etmeyenlere g\u00f6re daha kolay kilo<\/p>\n

verdikleri g\u00f6r\u00fcld\u00fc. Beslenme \u00fczerine yap\u0131lan pek \u00e7ok bilimsel ara\u015ft\u0131rma g\u00f6stermektedir ki s\u0131k s\u0131k ve azar azar miktarlarda beslenmek, dengeli ve yeterli 3 ana \u00f6\u011f\u00fcn yan\u0131nda k\u00fc\u00e7\u00fck sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klarla ara \u00f6\u011f\u00fcnler almak i\u015finizi her zaman kolayla\u015ft\u0131r\u0131r. Hele g\u00fcne proteinden zengin, ya\u011fdan fakir, esas olarak kompleks karbonhidrat i\u00e7eren bir kahvalt\u0131 ile ba\u015flamak, metabolizmay\u0131 ate\u015flendirir, g\u00fcne din\u00e7 ve enerjik ba\u015flaman\u0131n yan\u0131 s\u0131ra g\u00fcn boyu yiyip i\u00e7tiklerinizi kolay hazmedip kolay yakman\u0131z\u0131 da destekler.<\/p>\n

G\u00fcnl\u00fck ihtiyac\u0131n y\u00fczde 20\u2019si<\/strong><\/p>\n

Kahvalt\u0131da g\u00fcnl\u00fck toplam enerji ihtiyac\u0131n\u0131z\u0131n en az\u0131nda y\u00fczde yirmisini almal\u0131s\u0131n\u0131z. Enerjiyi kar\u015f\u0131lamak i\u00e7in tam tah\u0131ll\u0131, yulafl\u0131 besinler yan\u0131nda kahvalt\u0131da karbonhidrat kayna\u011f\u0131 olarak meyve ve sebze t\u00fcketilmesi, tokluk s\u00fcresini ve doygunluk hissini art\u0131r\u0131r, kan \u015fekerinin dengeli bir seyir izlemesini sa\u011flar, ani y\u00fckseli\u015f ve d\u00fc\u015f\u00fc\u015flere engel olur. Ayr\u0131ca g\u00fcn boyu kolesterol d\u00fczeyinin normal s\u0131n\u0131rlarda kalmas\u0131na da destek olur.<\/p>\n

Her g\u00fcn 1 po\u011fa\u00e7a: Ayda 5 bin kalori!<\/strong><\/p>\n

Doygunluk hissini art\u0131ran ve kendinizi enerjik hissetmenizi sa\u011flayan bir di\u011fer temel besin de proteindir. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131m\u0131z\u0131n kilogram\u0131 ba\u015f\u0131na her g\u00fcn yakla\u015f\u0131k 1 gr protein almam\u0131z gerekir. Toplam g\u00fcnl\u00fck protein ihtiyac\u0131m\u0131z\u0131n \u00fc\u00e7te biri kadar\u0131n\u0131 da mutlaka kahvalt\u0131da almal\u0131y\u0131z. Bunun i\u00e7in de simit ya da po\u011fa\u00e7a gibi ya\u011fl\u0131 karbonhidrat a\u011f\u0131rl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131k kahvalt\u0131lar yerine peynir, s\u00fct ve yumurta gibi protein a\u011f\u0131rl\u0131kl\u0131 besinlere yer vermemiz daha uygun olur. Size ger\u00e7ekten yarar\u0131 olmayacak, fazladan yedi\u011finiz ortalama b\u00fcy\u00fckl\u00fckte her bir po\u011fa\u00e7an\u0131n yakla\u015f\u0131k 200 kalori oldu\u011funu, her i\u015f g\u00fcn\u00fc 1 po\u011fa\u00e7a yedi\u011finizde ayda fazladan yakla\u015f\u0131k 5000 kalori alaca\u011f\u0131n\u0131z\u0131, bunun da size bir y\u0131l\u0131n sonunda yakla\u015f\u0131k 7 – 8 kilo ya\u011f dokusu olarak geri d\u00f6nece\u011fini sak\u0131n akl\u0131n\u0131zdan \u00e7\u0131karmay\u0131n!<\/p>\n

\u00d6\u011frenciler ve \u00e7al\u0131\u015fanlar bazen yo\u011fun \u015fehir hayat\u0131n\u0131n temposu i\u00e7inde sa\u011fl\u0131kl\u0131 bir kahvalt\u0131 i\u00e7in f\u0131rsat bulamad\u0131klar\u0131n\u0131 s\u00f6ylerler. B\u00f6yle durumlarda haz\u0131rlamas\u0131 ve t\u00fcketilmesi kolay, farkl\u0131 lezzet se\u00e7enekleri ile i\u00e7eri\u011fi makrobesinlerden zengin, ya\u011fdan fakir, enerji ve porsiyonu kontroll\u00fc besin desteklerinden yararlanabilirler.<\/p>\n

Ne olursa olsun, e\u011fer kilo vermek ya da mevcut kilonuzu kontrol alt\u0131nda tutmak istiyorsan\u0131z siz siz olun, g\u00fcne mutlaka kahvalt\u0131 ederek ba\u015flay\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sa\u011fl\u0131kl\u0131 beslenebilmek i\u00e7in v\u00fccudumuzun ihtiyac\u0131 olan temel besin maddelerini; yani temel yap\u0131 ta\u015f\u0131m\u0131z olan proteinleri, enerji kayna\u011f\u0131m\u0131z karbonhidratlar\u0131, sa\u011fl\u0131kl\u0131 ya\u011flar\u0131, vitamin ve mineralleri mutlaka g\u00fcnl\u00fck olarak almam\u0131z gerekir. D\u00fczenli kahvalt\u0131n\u0131n \u00f6nemi ve sa\u011fl\u0131kl\u0131 beslenme konusunda merak edilenleri Do\u00e7. \u0130smet Tamer anlat\u0131yor… Her g\u00fcn, 7\/24 durmaks\u0131z\u0131n \u00e7al\u0131\u015fan v\u00fccudumuz kendini ancak uykuda oldu\u011fumuz saatlerde yenileyebilir. Uykuda kaslar\u0131m\u0131z […]<\/p>\n","protected":false},"author":80,"featured_media":1177,"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":[729,728,730,725,726,727,255],"class_list":{"0":"post-1175","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beslenme","8":"tag-diyet-kahvalti-tabagi","9":"tag-diyet-kahvalti-tabaklari","10":"tag-diyet-yemekleri","11":"tag-doc-dr-ismet-tamer","12":"tag-kahvalti","13":"tag-kahvalti-diyet","14":"tag-saglikli-beslenme"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/04\/saglikli-kahvalti-5.jpg?fit=640%2C426&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/1175","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=1175"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/1175\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/1177"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=1175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=1175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=1175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}