Kar\u0131n b\u00f6lgesindeki ya\u011flanma bir\u00e7ok ki\u015finin ortak derdi. Dar gelen pantolon belleri, nefes ald\u0131rmayan kemerler ve g\u00f6rsel a\u00e7\u0131dan yaratt\u0131\u011f\u0131 sorunlar\u0131n yan\u0131 s\u0131ra elma tipi \u015fi\u015fmanl\u0131k sa\u011fl\u0131k i\u00e7in de tehlikeli. Kar\u0131n b\u00f6lgesi ya\u011flanmas\u0131 kalp ve damar hastal\u0131klar\u0131, inme, tansiyon ve diyabet gibi hastal\u0131klar i\u00e7in de \u00f6nemli bir risk fakt\u00f6r\u00fcd\u00fcr. Elinize bir mezura al\u0131p bel \u00e7evrenizi \u00f6l\u00e7t\u00fc\u011f\u00fcn\u00fczde erkeklerde 94 cm\u2019nin kad\u0131nlarda ise 80 cm\u2019nin \u00fczerindeyseniz tehlike \u00e7anlar\u0131 \u00e7al\u0131yor demektir.<\/strong><\/p>\n

Kar\u0131n b\u00f6lgesi ya\u011flar\u0131n\u0131 eritmenin \u00e7ok kolay olmad\u0131\u011f\u0131n\u0131 da biliyorum ama inan\u0131n imkans\u0131z de\u011fil, i\u015fte size birka\u00e7 \u00f6nerim;<\/p>\n

1. \u015eeker ve \u015fekerli besinleri hayat\u0131n\u0131zdan \u00e7\u0131kar\u0131n<\/strong><\/p>\n

Kilo kayb\u0131 sa\u011flamak ve bunu \u00f6zellikle de kar\u0131n b\u00f6lgesinden yapmak istiyorsan\u0131z \u015fekerle ve \u015fekerli besinlerle aran\u0131za bir mesafe koyman\u0131z gerekiyor. Yap\u0131lan \u00e7al\u0131\u015fmalar fazla \u015feker t\u00fcketiminin, \u00f6zellikle de fruktoz, kar\u0131n ve karaci\u011ferde ya\u011f depolanmas\u0131na yol a\u00e7abilece\u011fini s\u00f6ly\u00fcyor. \u00d6zellikle \u015feker i\u00e7eren i\u00e7ecekler sindirimi \u00e7ok daha kolay oldu\u011fundan ve daha h\u0131zl\u0131 enerjiye \u00e7evrilebildi\u011finden t\u00fcketimi s\u0131n\u0131rlanmas\u0131 gerekenlerden.<\/p>\n

2. Haftada 2-3 kez bal\u0131k yiyin<\/strong><\/p>\n

Ya\u011fl\u0131 bal\u0131klar, kaliteli protein ve omega-3 ya\u011f asitleri bak\u0131m\u0131ndan zengindirler. Baz\u0131 \u00e7al\u0131\u015fmalar, omega-3 ya\u011f asitlerinin \u00e7evresel ya\u011f\u0131 azaltmaya yard\u0131mc\u0131 olabilece\u011fini d\u00fc\u015f\u00fcnd\u00fcrmektedir. Yeti\u015fkinlerde ve \u00e7ocuklarda karaci\u011fer ya\u011flanmas\u0131 olan bireyler \u00fczerinde yap\u0131lan \u00e7al\u0131\u015fmalar,2 bal\u0131k ya\u011f\u0131 takviyelerinin karaci\u011fer ve kar\u0131n ya\u011f\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azaltabildi\u011fini g\u00f6stermektedir. Haftada 2\u20133 porsiyon ya\u011fl\u0131 bal\u0131k t\u00fcketmeyi hedefleyin.<\/p>\n

3. Probiyotik besinleri \u00f6nemseyin<\/strong><\/p>\n

Probiyotik bakteriler, ba\u011f\u0131rsa\u011f\u0131n normal dengesini sa\u011flamaya yard\u0131mc\u0131 olur ve sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan bir\u00e7ok yarar\u0131 vard\u0131r. Ara\u015ft\u0131rmac\u0131lar, farkl\u0131 bakteri t\u00fcrlerinin kilo reg\u00fclasyonunda rol oynad\u0131\u011f\u0131n\u0131 ve do\u011fru dengeye sahip olman\u0131n, kar\u0131n ya\u011f kayb\u0131 dahil, kilo kayb\u0131na yard\u0131mc\u0131 olabilece\u011fini bulmu\u015flard\u0131r. Bu konuda daha \u00e7ok \u00e7al\u0131\u015fmaya ihtiya\u00e7 duyulsa da, probiyotik besinleri genel sa\u011fl\u0131k i\u00e7in beslenme rutininize eklemeyi ihmal etmeyin.<\/p>\n

4. Lifli besinleri tercih edin<\/strong><\/p>\n

Lifli besinler tokluk hissi verir ve kilo kayb\u0131n\u0131 destekler. Yap\u0131lan bir \u00e7al\u0131\u015fmada, g\u00fcnde 14 gram lif al\u0131m\u0131n\u0131n, 4 ay boyunca 2 kg kilo kayb\u0131na neden oldu\u011fu ve kalori al\u0131m\u0131nda ise %10’luk bir d\u00fc\u015f\u00fc\u015f sa\u011flad\u0131\u011f\u0131 ortaya \u00e7\u0131km\u0131\u015ft\u0131r. Taze sebze ve meyveler lif al\u0131m\u0131n\u0131n en keyifli yoludur. Kuru baklagiller de lif i\u00e7eri\u011fi y\u00fcksek di\u011fer bir besin grubudur; obezite, kolon kanseri, kalp hastal\u0131klar\u0131, y\u00fcksek kan bas\u0131nc\u0131yla sava\u015f\u0131rlar, ya\u011f yak\u0131m\u0131n\u0131 destekler ve sindirimi d\u00fczenlerler. Yulaf kepe\u011fi, di\u011fer tah\u0131llar da lif i\u00e7eren besinlerdendir.<\/p>\n

5. Egzersizi ihmal etmeyin<\/strong><\/p>\n

E\u011fer b\u00f6lgesel olarak incelmek istiyorsan\u0131z tek ba\u015f\u0131na beslenmenize dikkat ederek ba\u015far\u0131ya ula\u015fman\u0131z zor olacakt\u0131r. B\u00f6lgesel zay\u0131flama ancak egzersiz ve diyet i\u015fbirli\u011fiyle ba\u015far\u0131labilir. G\u00fcn i\u00e7inde enerji harcaman\u0131z\u0131 sa\u011flayacak kardiyo egzersizlerinin yan\u0131 s\u0131ra incelmek istedi\u011finiz b\u00f6lgeye y\u00f6nelik \u00e7al\u0131\u015fmalar da \u00f6nemlidir. Kilo kayb\u0131 i\u00e7in illa bir spor salonuna veya bir \u00f6zel hocaya ba\u011fl\u0131 \u00e7al\u0131\u015fman\u0131z gerekmez. D\u00fczenli ve tempolu y\u00fcr\u00fcy\u00fc\u015fler veya evde dans etmek gibi maliyetsiz aktiviteler de sizi destekleyecektir.<\/p>\n

Mucizevi besin yok\u2026<\/p>\n

Kar\u0131n b\u00f6lgesinden kilo kaybetmenizi sa\u011flayacak bir\u00e7ok mucizevi besin duydu\u011funuzdan eminim. Ye\u015fil \u00e7ay, hindistan cevizi ya\u011f\u0131, ahududu b\u00f6\u011f\u00fcrtlen gibi k\u0131rm\u0131z\u0131 meyveler, sirkeli ve limonlu sular, k\u0131rm\u0131z\u0131biber vb. Evet baz\u0131 besinler ya\u011f yak\u0131m\u0131n\u0131 destekleyici \u00f6zelliktedir ve yap\u0131lan \u00e7al\u0131\u015fmalar kar\u0131n b\u00f6lgesi ya\u011flanmas\u0131na kar\u015f\u0131 etkili olduklar\u0131n\u0131 g\u00f6stermektedir. Bu besinlere sa\u011fl\u0131kl\u0131 beslenme program\u0131n\u0131z i\u00e7inde elbette yer verebilirsiniz ama tek bir besinden mucizeler beklemek do\u011fru olmaz.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kar\u0131n…<\/p>\n","protected":false},"author":1,"featured_media":111635,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[138],"tags":[],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/111634"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=111634"}],"version-history":[{"count":1,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/111634\/revisions"}],"predecessor-version":[{"id":111636,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/111634\/revisions\/111636"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/111635"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=111634"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=111634"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=111634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}