{"id":3245,"date":"2018-10-11T12:29:48","date_gmt":"2018-10-11T09:29:48","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=3245"},"modified":"2018-10-11T12:30:17","modified_gmt":"2018-10-11T09:30:17","slug":"sabahlarin-vazgecilmezi-kahvalti","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/sabahlarin-vazgecilmezi-kahvalti\/","title":{"rendered":"Sabahlar\u0131n vazge\u00e7ilmezi kahvalt\u0131"},"content":{"rendered":"<p>\u201c<em>Yemek yemek \u00fcst\u00fcne ne d\u00fc\u015f\u00fcn\u00fcrs\u00fcn\u00fcz bilmem <\/em><br \/>\n<em>Ama kahvalt\u0131n\u0131n mutlulukla bir ilgisi olmal\u0131.\u201d\u00a0<\/em><br \/>\n<strong>Cemal S\u00fcreya<\/strong><\/p>\n<p><strong>Kahvalt\u0131s\u0131z g\u00fcne ba\u015flamay\u0131n<\/strong><br \/>\nT\u00fcm \u00f6\u011f\u00fcnler i\u00e7inde ba\u015fka bir yeri vard\u0131r kahvalt\u0131n\u0131n; hem fiziksel hem de psikolojik olarak. Pazartesiden Cuma\u2019ya ayak\u00fcst\u00fc ve h\u0131zl\u0131 bir \u00f6\u011f\u00fcnken hafta sonlar\u0131 bir rit\u00fcele d\u00f6n\u00fc\u015f\u00fcr.<em><strong> Bir Frans\u0131z kruvasans\u0131z, T\u00fcrk ise simitsiz kahvalt\u0131ya oturmaz. \u0130talyanlar\u0131n espressosuna kar\u015f\u0131 ince belli bardakta tav\u015fan kan\u0131 \u00e7ay i\u00e7ilir T\u00fcrkiye\u2019de. Van\u2019da 40 \u00e7e\u015fit masaya s\u0131\u011fmaz, Ege\u2019de s\u0131zma zeytinya\u011fs\u0131z kahvalt\u0131ya oturulmaz, Hatay\u2019da nar ek\u015fisiz sofra kurulmaz. <\/strong><\/em>Nerede olursan\u0131z olun g\u00fcne at\u0131lan ilk ad\u0131m\u0131n habercisidir kahvalt\u0131 ve g\u00fcn nas\u0131l ba\u015flarsa \u00f6yle gider. Daha ilkokul \u00e7a\u011flar\u0131m\u0131zdan itibaren \u015fark\u0131larla \u00f6nemi anlat\u0131lan bu \u00f6\u011f\u00fcn\u00fcn g\u00fcn\u00fcn en aktif d\u00f6nemlerinde enerji ihtiyac\u0131m\u0131z\u0131 kar\u015f\u0131l\u0131yor olmas\u0131 bir ger\u00e7ek. Bu nedenle bir yumurta s\u00fctle \u00e7\u0131rp\u0131l\u0131p birazc\u0131k ekmek, biraz da peynir yenmeden g\u00fcn i\u00e7inde verimli olman\u0131n \u00e7ok da m\u00fcmk\u00fcn olmad\u0131\u011f\u0131 s\u00f6ylenebilir. \u0130\u015fte daha okul \u00e7a\u011flar\u0131m\u0131zda \u015fark\u0131larla verilen mesaj\u0131 biraz a\u00e7acak olursak dengeli beslenmenin ve kahvalt\u0131da yenmesi gereken g\u0131dalar\u0131n form\u00fcl\u00fcn\u00fc yakalam\u0131\u015f oluruz. Her \u00f6\u011f\u00fcnde oldu\u011fu gibi kahvalt\u0131da da protein-ya\u011f-karbonhidrat dengesini kurmak \u00f6nemlidir. Bunun yan\u0131nda \u00e7ocukluk \u00e7a\u011f\u0131nda \u00e7e\u015fitli g\u0131dalar\u0131n tad\u0131na al\u0131\u015fmak a\u00e7\u0131s\u0131ndan da kahvalt\u0131daki \u00e7e\u015fitlili\u011fin \u00f6nemini vurgulamak gerekir.<\/p>\n<p><strong>Peki kahvalt\u0131da neler yiyelim?<\/strong><br \/>\nS\u00fct ve s\u00fct \u00fcr\u00fcnleri kalsiyum a\u00e7\u0131s\u0131ndan \u00f6nemlidir. Mevsim sebzeleri domates, salatal\u0131k, roka, maydanoz gibi sebzeler \u00e7i\u011f hali ile, salata olarak veya tost-omlet i\u00e7inde t\u00fcketilebilir. Kahvalt\u0131da, iyi bir protein kayna\u011f\u0131 olan yumurta \u00e7ok \u00f6nemlidir, ayr\u0131ca g\u00fcn i\u00e7inde sa\u011flayaca\u011f\u0131 tokluk hissi de di\u011fer besinlere oranla daha kuvvetlidir. \u00a0Ceviz-f\u0131nd\u0131k gibi kuruyemi\u015fler ve kuru incir-kuru kay\u0131s\u0131 gibi kuru meyveler yenebilir. Taze s\u0131k\u0131lm\u0131\u015f meyve suyu ise C vitamini a\u00e7\u0131s\u0131ndan \u00f6nemlidir. Bununla birlikte h\u0131zl\u0131 ve ayak\u00fcst\u00fc bir kahvalt\u0131 i\u00e7in yulaf ezmesi, granola, f\u0131st\u0131k ezmesi vb. gibi pratik haz\u0131rlanan yiyecekler tercih edilebilir.<\/p>\n<p><strong>Fiziksel olarak yani sa\u011fl\u0131kl\u0131 beslenme a\u00e7\u0131s\u0131ndan kahvalt\u0131n\u0131n \u00f6zellikle kilo kontrol\u00fc ve g\u00fcn i\u00e7inde a\u015f\u0131r\u0131 yemenin engellenmesi a\u00e7\u0131s\u0131ndan \u00f6nemli bir yer tuttu\u011funu belirtmek laz\u0131m. Kilo vermek amac\u0131yla kahvalt\u0131 etmemek bu konudaki b\u00fct\u00fcn tavsiyeleri \u00e7i\u011fnemek anlam\u0131na gelir.<\/strong> Sabah kahvalt\u0131 etmeyince b\u00fct\u00fcn g\u00fcn a\u00e7 dola\u015f\u0131p enerji t\u00fcketiminin daha az oldu\u011fu ak\u015fam saatlerinden \u00f6nce a\u015f\u0131r\u0131 kalori alarak kilo alma riski do\u011faca\u011f\u0131 bir ger\u00e7ektir. Unutmamak laz\u0131m ki kahvalt\u0131da ald\u0131\u011f\u0131n\u0131z kalorileri harcayabilece\u011finiz uzun ve yo\u011fun bir g\u00fcn\u00fcn\u00fcz varken ak\u015fam yedi\u011finiz yemekleri <strong>\u201cyakabilece\u011finiz\u201d<\/strong> pek f\u0131rsat\u0131n\u0131z olmayacakt\u0131r. Bununla birlikte kahvalt\u0131 edilmedi\u011fi zaman v\u00fccut, metabolizmay\u0131 yava\u015flatarak enerji ve dolay\u0131s\u0131 ile kalori t\u00fcketimini de azaltacakt\u0131r. Yap\u0131lan bilimsel \u00e7al\u0131\u015fmalar g\u00f6stermi\u015ftir ki enerjiye \u00e7evrilmeyen -\u00f6zellikle karbonhidratl\u0131- g\u0131dalar\u0131n v\u00fccutta ya\u011f olarak depolanmas\u0131 ka\u00e7\u0131n\u0131lmazd\u0131r.<\/p>\n<p><strong>G\u00fcn i\u00e7inde sizi din\u00e7 tutacak, hem mental hem de fiziksel a\u00e7\u0131dan eforunuzu kar\u015f\u0131layabilecek h\u0131zl\u0131 ve pratik birka\u00e7 kahvalt\u0131 \u00f6nerisi ile iyi haftalar diliyorum.<\/strong><\/p>\n<p>&#8211; Taze meyveli-cevizli s\u00fctl\u00fc s\u0131cak yulaf<br \/>\n&#8211; Lor peynirli otlu omlet ve salatal\u0131k-domates s\u00f6\u011f\u00fc\u015f<br \/>\n&#8211; Tah\u0131ll\u0131 ekmekli zeytin-beyaz peynirli-kekikli kanepe<br \/>\n&#8211; Lava\u015f ekme\u011finde ka\u015far peynirli-jambonlu tost<br \/>\n&#8211; F\u0131st\u0131k ezmeli-ball\u0131 krep<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u201cYemek yemek \u00fcst\u00fcne ne d\u00fc\u015f\u00fcn\u00fcrs\u00fcn\u00fcz bilmem Ama kahvalt\u0131n\u0131n mutlulukla bir ilgisi olmal\u0131.\u201d\u00a0 Cemal S\u00fcreya Kahvalt\u0131s\u0131z g\u00fcne ba\u015flamay\u0131n T\u00fcm \u00f6\u011f\u00fcnler i\u00e7inde ba\u015fka bir yeri vard\u0131r kahvalt\u0131n\u0131n; hem fiziksel hem de psikolojik olarak. Pazartesiden Cuma\u2019ya ayak\u00fcst\u00fc ve h\u0131zl\u0131 bir \u00f6\u011f\u00fcnken hafta sonlar\u0131 bir rit\u00fcele d\u00f6n\u00fc\u015f\u00fcr. Bir Frans\u0131z kruvasans\u0131z, T\u00fcrk ise simitsiz kahvalt\u0131ya oturmaz. \u0130talyanlar\u0131n espressosuna kar\u015f\u0131 ince [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":1375,"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":[2592,852,726,2593,2594,2591,2595],"class_list":{"0":"post-3245","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beslenme","8":"tag-diyet-kahvalti","9":"tag-iyi-kahvalti","10":"tag-kahvalti","11":"tag-kahvalti-onerileri","12":"tag-koy-kahvaltisi","13":"tag-saglikli-kahvalti","14":"tag-turk-kahvaltisi"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2018\/04\/kahvalti-3.jpg?fit=640%2C403&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/3245","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\/16"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=3245"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/3245\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/1375"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=3245"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=3245"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=3245"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}