Sa\u011fl\u0131kl\u0131 ve fit bir v\u00fccutla yaz\u0131 kar\u015f\u0131lamak isteyenler i\u00e7in \u00f6\u011f\u00fctler veren Diyetisyen Berna Danac\u0131, \u00f6zellikle \u2019internette dola\u015fan pop\u00fcler diyetlerin kurban\u0131 olmay\u0131n\u2019 diyerek, “Ki\u015fiye \u00f6zel planlanm\u0131\u015f ve beden sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen yeterli ve dengeli diyetleri uygulamaya \u00f6zen g\u00f6sterin” dedi.<\/p>\n
Hava s\u0131cakl\u0131klar\u0131n\u0131n y\u00fckselmesiyle birlikte yaz\u0131n fit bir v\u00fccuda ula\u015fmak isteyenlere uyar\u0131larda bulunan Diyetisyen Berna Danac\u0131, \u00f6zellikle kahvalt\u0131s\u0131z g\u00fcne ba\u015flanmamas\u0131 gerekti\u011fini belirtti. Danac\u0131, “Metabolizman\u0131za h\u0131z kazand\u0131rmak istiyorsak bu i\u015fin t\u0131ls\u0131m\u0131 kahvalt\u0131da diyebiliriz. Gece boyu a\u00e7 kalm\u0131\u015f bir metabolizmay\u0131 iyi bir kahvalt\u0131 ile \u00f6d\u00fcllendirmeli, g\u00fcn i\u00e7erisindeki i\u015ftah kontrol\u00fcn\u00fc artt\u0131rmal\u0131y\u0131z” dedi.<\/p>\n
Yaza formda girmek isteyenlerin en b\u00fcy\u00fck hatas\u0131n\u0131n internet \u00fczerinden geli\u015fig\u00fczel haz\u0131rlanm\u0131\u015f diyetleri uygulayarak, a\u00e7 kalarak kilo vermenin zarar\u0131ndan bahseden Danac\u0131, “A\u00e7l\u0131k diyetleri k\u0131sa vadeli kazand\u0131r\u0131yor g\u00f6r\u00fcnse de uzun vadeli b\u00fcy\u00fck hasarlar b\u0131rak\u0131r. Metabolizman\u0131za haks\u0131zl\u0131k etmeyin, yava\u015flamas\u0131na sebep olmay\u0131n. \u00d6\u011f\u00fcn say\u0131s\u0131 ve s\u0131kl\u0131\u011f\u0131 ise \u00f6nemli. \u0130\u015ftah kontrol\u00fc i\u00e7in aral\u0131klar\u0131 size \u00f6zel planlanm\u0131\u015f bir yeme d\u00fczeni olu\u015fturmal\u0131s\u0131n\u0131z. Unutmay\u0131n, kan \u015fekeri dengede olan bir insan\u0131n, y\u00fcksek kalorili g\u0131dalara hay\u0131r deme olas\u0131l\u0131\u011f\u0131 her zaman daha y\u00fcksektir. Bir di\u011fer ayr\u0131nt\u0131 da g\u00fcnl\u00fck alman\u0131z gereken enerjiyi daha \u00e7ok g\u00fcnd\u00fcz almaya \u00e7al\u0131\u015f\u0131n. Gece yemelerini b\u0131rak\u0131n. Mutlaka kilogram ba\u015f\u0131na 30 ml su i\u00e7in ki v\u00fccudun \u00e7al\u0131\u015fma h\u0131z\u0131 arts\u0131n. Glisemik indeksi d\u00fc\u015f\u00fck beslenmek, kalorileri i\u00e7erek almamak \u015fart” diye aktard\u0131.<\/p>\n
“Doymam\u0131\u015f ya\u011f asitlerini tercih etmek aksine kilo kayb\u0131na destek olur”<\/p>\n
Kalsiyumun tam bir ya\u011f yak\u0131c\u0131 oldu\u011funu belirten Diyetisyen Berna Danac\u0131, \u015f\u00f6yle devam etti:<\/p>\n
“S\u00fct, yo\u011furt, ayran, ceviz, badem ve kurubaklagiller kalsiyum ihtiyac\u0131m\u0131z\u0131 kar\u015f\u0131larlar ve kilo vermeye destek olurlar. Yap\u0131lan \u00e7al\u0131\u015fmalar g\u00f6steriyor ki yo\u011furt gibi fermente s\u00fct \u00fcr\u00fcnleri hem ya\u011f yak\u0131yor hem de i\u00e7erdikleri probiyotiklerden dolay\u0131 sindirim sisteminin daha sa\u011fl\u0131kl\u0131 olmas\u0131na katk\u0131 sa\u011fl\u0131yor. Omega 3, 6 ve 9 ya\u011f asitlerini almay\u0131 ihmal etmeyin. Doymam\u0131\u015f ya\u011f asitlerini tercih etmek aksine kilo kayb\u0131na destek olur. Ceviz, badem, kaju, zeytinya\u011f\u0131, bal\u0131k gibi besinler hayat\u0131n\u0131zda bulundu\u011fu s\u00fcrece iyi bir zihinsel performans, fit bir v\u00fccut sizinle olacakt\u0131r. DS\u00d6 taraf\u0131ndan sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in haftal\u0131k minimum 150 dakika egzersiz \u00f6neriliyor. Kilo kayb\u0131 i\u00e7inde en \u00f6nemli noktan\u0131n enerji dengesi oldu\u011funu biliyoruz. Harcad\u0131\u011f\u0131n\u0131z enerjinin artmas\u0131 elbette daha kolay kilo kaybetmenizi ve artan serotoninle daha mutlu hissetmenizi sa\u011flayacakt\u0131r.”<\/p>\n","protected":false},"excerpt":{"rendered":"
SA\u011eLIKLI VE F\u0130T B\u0130R V\u00dcCUTLA YAZI KAR\u015eILAMAK \u0130STEYENLER \u0130\u00c7\u0130N \u00d6\u011e\u00dcTLER VEREN D\u0130YET\u0130SYEN BERNA DANACI, \u00d6ZELL\u0130KLE \u0130NTERNETTE DOLA\u015eAN POP\u00dcLER D\u0130YETLER\u0130N KURBANI OLMAYIN D\u0130YEREK, “K\u0130\u015e\u0130YE \u00d6ZEL PLANLANMI\u015e VE BEDEN SA\u011eLI\u011eINI DESTEKLEYEN YETERL\u0130 VE DENGEL\u0130 D\u0130YETLER\u0130 UYGULAMAYA \u00d6ZEN G\u00d6STER\u0130N” DED\u0130.<\/p>\n","protected":false},"author":1,"featured_media":123743,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_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":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[29435,29434,12602,7749,23198,9966],"class_list":["post-123742","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-zayiflatan","tag-fit","tag-girmek","tag-isteyenlere","tag-oneriler","tag-yaza"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/04\/yaza-fit-girmek-isteyenlere-zayiflatan-oneriler_c101daa.jpg?fit=678%2C580","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-wbQ","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/123742","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/comments?post=123742"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/123742\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/123743"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=123742"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=123742"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=123742"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}