B\u00fct\u00fcn k\u0131\u015f kendinizi diyete ba\u015flamak ya da bir diyetisyene gitmek i\u00e7in motive edip dursan\u0131z da bir t\u00fcrl\u00fc olmad\u0131 m\u0131? Pani\u011fe kap\u0131lmay\u0131n. Ac\u0131badem Bodrum Hastanesi Beslenme ve Diyet Uzman\u0131 Ebru Piro\u011flu Durgut, zay\u0131flaman\u0131n sadece k\u0131\u015fa \u00f6zel bir durum olmad\u0131\u011f\u0131n\u0131, yaz\u0131n da keyfinizi ka\u00e7\u0131rmadan zay\u0131flayabilece\u011finizi s\u00f6yl\u00fcyor…<\/strong><\/p>\n

Diyet yapman\u0131n, hayat\u0131n\u0131z\u0131 yasaklarla doldurmay\u0131 gerektirmedi\u011fini vurgulayan Diyetisyen Ebru Piro\u011flu Durgut \u201cG\u00fcnl\u00fck beslenmenizi, vazge\u00e7emediklerinizi ve g\u00fcnl\u00fck hayat\u0131n\u0131z\u0131 diyetisyeninize anlatt\u0131\u011f\u0131n\u0131zda size \u00f6zel ve uygulanabilir bir diyet listesine sahip olabilirsiniz. B\u00f6ylece her \u015feyi belli \u00f6l\u00e7\u00fclerde yiyerek kolayl\u0131kla yava\u015f ama geri d\u00f6n\u00fc\u015f\u00fc olmayan kilo kayb\u0131 sa\u011flayabilirsiniz\u201d diyor. Diyetisyen Ebru Piro\u011flu Durgut, kendini diyet yapmaya haz\u0131r hissetmeyen ama bu yaz\u0131 kontrol alt\u0131nda ge\u00e7irmek isteyenler i\u00e7in de k\u00fc\u00e7\u00fck ama etkili ipu\u00e7lar\u0131 veriyor\u2026<\/p>\n

\u2022 Meyvenin yan\u0131nda s\u00fct grubu t\u00fcketin<\/strong><\/p>\n

Lif ve vitamin al\u0131m\u0131n\u0131z\u0131 art\u0131rmak i\u00e7in, mevsiminde sebze ve meyve t\u00fcketin. Yaz meyveleri kalori a\u00e7\u0131s\u0131ndan \u00e7ok da masum de\u011filler. \u00d6zellikle karpuz t\u00fcketiminizde dikkatli olun. 1 porsiyon meyve yerine 2 parmak kal\u0131nl\u0131\u011f\u0131nda yar\u0131m ay dilimi kesilmi\u015f miktarda karpuz t\u00fcketebilirsiniz. Ancak kan \u015fekerinin dengeli olmas\u0131 i\u00e7in karpuzun yan\u0131nda 1 dilim peynir de yemelisiniz. Meyvelerin yan\u0131nda t\u00fcketece\u011finiz s\u00fct, yo\u011furt, ayran veya kefir kana kar\u0131\u015fma h\u0131zlar\u0131n\u0131 azaltaca\u011f\u0131 gibi ya\u011fa d\u00f6n\u00fc\u015fmelerine de engel olacakt\u0131r.<\/p>\n

<\/p>\n

\u2022 Yeme\u011finizi arkada\u015f\u0131n\u0131zla payla\u015f\u0131n<\/strong><\/p>\n

Yaz aylar\u0131nda sosyalle\u015fmeye, d\u0131\u015far\u0131da s\u0131k s\u0131k yemek yemeye ba\u015flar\u0131z. Bu durumda kalori al\u0131mlar\u0131m\u0131z ister istemez artabilir. Bunun \u00f6n\u00fcne ge\u00e7ebilmek i\u00e7in \u00f6ncelikle porsiyon miktarlar\u0131n\u0131 k\u0131s\u0131tlay\u0131n. Porsiyon miktar\u0131n\u0131 k\u0131s\u0131tlaman\u0131n en g\u00fczel yolu, yeme\u011finizi bir arkada\u015f\u0131n\u0131zla payla\u015fman\u0131z. Ortak sipari\u015f verebilirsiniz ya da taba\u011f\u0131n\u0131z\u0131n yar\u0131s\u0131n\u0131 daha servis edildi\u011fi anda yan\u0131n\u0131zdaki ki\u015fi ile payla\u015fabilirsiniz.<\/strong><\/p>\n

\u2022 Bol su i\u00e7in<\/strong><\/p>\n

Terleme ile artan s\u0131v\u0131 ve mineral kayb\u0131n\u0131n \u00f6nlenmesi i\u00e7in yeterli s\u0131v\u0131 al\u0131m\u0131 \u00f6nemlidir. Ayr\u0131ca, ya\u015fam\u0131n her d\u00f6neminde yeterli s\u0131v\u0131 al\u0131m\u0131 v\u00fccutta olu\u015fan toksinlerin (zararl\u0131 \u00f6\u011feler) at\u0131lmas\u0131, v\u00fccut fonksiyonlar\u0131n\u0131n d\u00fczenli \u00e7al\u0131\u015fmas\u0131nda, metabolizma dengesinin sa\u011flanmas\u0131nda ve v\u00fccutta pek \u00e7ok biyokimyasal reaksiyonun ger\u00e7ekle\u015fmesinde son derece \u00f6nemli rol oynamaktad\u0131r. Bu nedenle g\u00fcnde 10-12 bardak su i\u00e7ilmeli.<\/p>\n

<\/p>\n

\u2022 Dondurmay\u0131 abartmay\u0131n<\/strong><\/p>\n

<\/strong>Dondurma yaz aylar\u0131n\u0131n de\u011fi\u015fmez tatl\u0131s\u0131d\u0131r. Ama masum de\u011fildir. Her g\u00fcn olmamakla birlikte ara \u00f6\u011f\u00fcn\u00fcn\u00fczdeki meyve ve s\u00fct grubu hakk\u0131n\u0131z yerine 2-3 top t\u00fcketebilirsiniz.<\/p>\n

\u2022 Tuzlu ve ya\u011fl\u0131dan uzak durun<\/strong><\/p>\n

Tuzlu, baharatl\u0131, ya\u011fl\u0131 ve ac\u0131 g\u0131dalardan uzak durun. \u00c7\u00fcnk\u00fc midenizde olumsuz etki yaratabilme ihtimalinden dolay\u0131 sindirim problemlerine neden olabilir ve refl\u00fcn\u00fcz\u00fc tetikleyebilir. Ayr\u0131ca baharatl\u0131 ve ac\u0131 g\u0131dalar san\u0131lan\u0131n aksine zay\u0131flamaya herhangi bir olumlu etki yaratmaz ve ya\u011f yakmaz. V\u00fccudunuzda yarataca\u011f\u0131 tek avantaj, metabolizman\u0131n k\u0131sa s\u00fcreli h\u0131zlanmas\u0131 olabilir.<\/p>\n

<\/p>\n

\u2022 Yo\u011furt t\u00fcketmeye \u00f6zen g\u00f6sterin<\/strong><\/p>\n

<\/strong>Yo\u011furttan vazge\u00e7meyin! Bir kase yo\u011furt s\u0131cak havalarda v\u00fccut \u0131s\u0131s\u0131n\u0131 dengelemeye yard\u0131mc\u0131 olabilece\u011fi gibi, i\u00e7ine kataca\u011f\u0131n\u0131z taze maydanoz, dereotu, nane ile hem vitamin al\u0131m\u0131n\u0131z\u0131 art\u0131rmaya hem de doygunluk hissi sa\u011flamaya yard\u0131mc\u0131d\u0131r.<\/p>\n

\u2022 Sporu ihmal etmeyin<\/strong><\/p>\n

Kaslar v\u00fccudun enerji santrallar\u0131 gibi \u00e7al\u0131\u015f\u0131r. Ne kadar fazla kas grubunuz varsa o kadar enerjik olabilirsiniz \u00e7\u00fcnk\u00fc v\u00fccudun aktif ve verimli \u00e7al\u0131\u015fma kapasitesi artar. \u00d6nemli olan en zengin aletlere sahip bir merkezde \u00e7al\u0131\u015fmak de\u011fil t\u00fcm kas gruplar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131racak, d\u00fczenli takip edece\u011finiz spor dallar\u0131n\u0131 se\u00e7mektir.<\/p>\n

<\/p>\n

\u2022 Kahvalt\u0131y\u0131 atlamay\u0131n<\/strong><\/p>\n

Yaz aylar\u0131nda kahvalt\u0131 g\u00fcn\u00fcn en \u00f6nemli \u00f6\u011f\u00fcn\u00fcd\u00fcr. Kahvalt\u0131da az ya\u011fl\u0131 peynirler, zeytin ve taze sebzeler bulunmal\u0131, kafein i\u00e7eren i\u00e7ecekler yerine de s\u00fct, meyve suyu, \u0131hlamur ve ku\u015fburnu gibi bitki \u00e7aylar\u0131 tercih edilmelidir. Kendinize izin verdi\u011finiz g\u00fcnler \u015f\u0131maraca\u011f\u0131n\u0131z \u00f6\u011f\u00fcn\u00fcn\u00fcz brunch \u015feklinde kahvalt\u0131 \u00f6\u011f\u00fcn\u00fcn\u00fcz olsun.<\/p>\n

\u2022 Anti-aging etkili zay\u0131flama k\u00fcr\u00fc<\/strong><\/p>\n

<\/strong>Yaz\u0131n s\u0131ca\u011f\u0131nda sizi serinletecek sa\u011fl\u0131kl\u0131 bir kar\u0131\u015f\u0131mla ayn\u0131 zamanda metabolizman\u0131z\u0131 h\u0131zland\u0131rabilir ve anti-aging etkisinden faydalanabilirsiniz. Bu haz\u0131rlad\u0131\u011f\u0131n\u0131z kar\u0131\u015f\u0131mdan her sabah a\u00e7 karn\u0131na b\u00fcy\u00fck bir bardak i\u00e7ebilirsiniz. Bunun i\u00e7in gerekli malzeme: 5 adet salatal\u0131k (kabuklu) \/ 10-15 yaprak \u0131spanak \/ 4 yaprak paz\u0131 \/ 2 adet kereviz sap\u0131 \/ 3 \u00e7i\u00e7ek brokoli \/ 1 avu\u00e7 dolusu semizotu \/ 1 limon \/ Yar\u0131m elma. Haz\u0131rlan\u0131\u015f\u0131: T\u00fcm malzemeleri kat\u0131 meyve s\u0131kaca\u011f\u0131ndan ge\u00e7irin. Ek olarak isterseniz biraz zencefil, himalaya tuzu, d\u00f6rtte bir k\u0131rm\u0131z\u0131 pancar, her t\u00fcrl\u00fc k\u0131rm\u0131z\u0131 ve ye\u015fil sebzeler ilave edebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

B\u00fct\u00fcn…<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[138],"tags":[154,153,155],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/461"}],"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=461"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/461\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=461"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=461"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=461"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}