Diyetisyen Nurdan Balak\u00e7\u0131, kilo alman\u0131n en \u00f6nemli nedenlerinden biri olan fazla kalorilerle nas\u0131l ba\u015fa \u00e7\u0131k\u0131laca\u011f\u0131 konusunda a\u00e7\u0131klamalarda bulundu.<\/p>\n
Diyetisyen Nurdan Balak\u00e7\u0131, Erkeklerin ve kad\u0131nlar\u0131n g\u00fcnl\u00fck ortalama kalori ihtiyac\u0131, v\u00fccudun al\u0131nan kalorileri nas\u0131l kulland\u0131\u011f\u0131n\u0131, al\u0131nan kalori nas\u0131l ve ne zaman fazla kiloya d\u00f6n\u00fc\u015fmeye ba\u015flad\u0131\u011f\u0131n\u0131 ve kalorileri yakmak i\u00e7in yap\u0131lmas\u0131 gerekenler hakk\u0131nda a\u00e7\u0131klamalarda bulundu.<\/p>\n
Kalori konusunda bilgilendirme yapan Dyt. Nurdan Balak\u00e7\u0131, \u2019\u2019Kalori dedi\u011fimiz \u015fey, bir yiyece\u011fin v\u00fccudumuza sundu\u011fu enerjinin toplam\u0131d\u0131r. \u0130htiyac\u0131m\u0131zdan fazla kalori ald\u0131k\u00e7a kilo da al\u0131r\u0131z. \u0130htiyac\u0131m\u0131zdan az enerji ald\u0131\u011f\u0131m\u0131zda da kilo, ya\u011f ve hemen ard\u0131ndan kaslar\u0131m\u0131z\u0131 kaybederiz Bir kalorinin tan\u0131m\u0131, 1 gram suyun s\u0131cakl\u0131\u011f\u0131n\u0131 1 dereceye \u00e7\u0131karmak i\u00e7in gereken enerji miktar\u0131d\u0131r. Yedi\u011fimiz yiyece\u011fi t\u00fcr\u00fc ve miktar\u0131, ka\u00e7 kalori t\u00fcketti\u011fimizi belirler. Dolay\u0131s\u0131yla kilo verme amac\u0131yla diyet yapan bir\u00e7ok insan i\u00e7in bir g\u0131dan\u0131n kalori miktar\u0131, o g\u0131day\u0131 yemek ya da yememek i\u00e7in belirleyici bir fakt\u00f6rd\u00fcr. ABD\u2019de yay\u0131nlanan 2015-2020 Diyet Rehberi\u2019ne g\u00f6re, kad\u0131nlar\u0131n g\u00fcnde bin 600 ila 2 bin 400, erkeklerin ise 2 bin ila 3 bin kalori almas\u0131 gerekir. Tabii bu genel bir tespit, yoksa ya\u015f, b\u00fcnye, a\u011f\u0131rl\u0131k, ya\u015fam \u015fekli, sa\u011fl\u0131k durumu ve ki\u015finin ne kadar aktif oldu\u011funa g\u00f6re bu miktar de\u011fi\u015fir\u2019\u2019 dedi.<\/p>\n
\u00d6nerilen kalori al\u0131m\u0131<\/p>\n
Dyt. Balak\u00e7\u0131, kalori al\u0131m\u0131n\u0131n 2 ya\u015f civar\u0131 \u00e7ocuklarda bin, 16-18 ya\u015f aras\u0131 ergenlerde ise ortalama 3 bin 200 civar\u0131nda olmas\u0131 gerekti\u011fine, ya\u015fland\u0131k\u00e7a metabolizman\u0131n h\u0131z\u0131 azald\u0131\u011f\u0131 i\u00e7in, s\u00f6z konusu kalori al\u0131m\u0131n\u0131n da azalmas\u0131 gerekti\u011fine dikkat \u00e7ekerek, “Bu miktar 19-28 ya\u015f aras\u0131 2 bin civar\u0131ndad\u0131r ancak 50 ya\u015f\u0131 a\u015ft\u0131ktan sonra bin 600\u2019e d\u00fc\u015f\u00fcr\u00fclmesi gerekir” dedi.<\/p>\n
Dyt. Nurdan Balak\u00e7\u0131, \u00f6nemli baz\u0131 noktalara s\u00f6yle de\u011findi: “\u0130nsan\u0131n hayatta kalabilmesi i\u00e7in enerji almas\u0131 \u015fartt\u0131r ve al\u0131nan enerjinin y\u00fczde 20\u2019sini beynimiz kullan\u0131r. Geri kalan\u0131n \u00e7o\u011fu da metabolizman\u0131n temel ihtiya\u00e7lar\u0131 i\u00e7in kullan\u0131l\u0131r. \u00d6rne\u011fin, sadece dinlenirken bile kan dola\u015f\u0131m\u0131, sindirim ve nefes almak i\u00e7in enerjiye ihtiyac\u0131m\u0131z vard\u0131r. So\u011fuk ortamdaysak v\u00fccut \u0131s\u0131m\u0131z\u0131 sabit tutabilmek i\u00e7in de enerji harcar\u0131z. K\u0131\u015f aylar\u0131nda daha fazla yeme nedenimiz budur. Bunun d\u0131\u015f\u0131nda kemiklerimizin etraf\u0131n\u0131 saran kaslar\u0131m\u0131z, hareket edebilmemiz ve duru\u015fumuzu koruyabilmemiz i\u00e7in de enerji gerekir. \u00d6zetle nefes almak ve d\u00fc\u015f\u00fcnmek gibi her t\u00fcrl\u00fc bedensel i\u015flevi yerine getirebilmemiz i\u00e7in kalori almak \u015fartt\u0131r. B\u00fct\u00fcn bu i\u015flemler i\u00e7in yiyecekler yoluyla ald\u0131\u011f\u0131m\u0131z kalori ve elde etti\u011fimiz enerjiden arta kalanlar ne kadar fazlaysa biz de o kadar kilo al\u0131r\u0131z\u2019\u2019.<\/p>\n
Kaloriler nas\u0131l harcanacak?<\/p>\n
Al\u0131nan kalorilerin nas\u0131l harcanaca\u011f\u0131 konusunda a\u00e7\u0131klama yapan Dyt. Balak\u00e7\u0131, \u2019\u2019Ald\u0131\u011f\u0131m\u0131zdan fazla kalorilerin sebep oldu\u011fu kilolar\u0131 biriktirmektense harcamak daha iyi elbette. Ald\u0131\u011f\u0131m\u0131z kalorileri \u015f\u00f6yle yakabiliriz:<\/p>\n
Hareketli bir hayat ya\u015fay\u0131n: \u00d6rne\u011fin tempolu bir y\u00fcr\u00fcy\u00fc\u015fle 150 kalori, y\u00fczmeyle 180 kalori, 10 kilometre ko\u015farak 300 kalori yakars\u0131n\u0131z. Bilgisayar ba\u015f\u0131nda 41, uyurken ise sadece 19 kalori yakars\u0131n\u0131z. Yiyeceklerinizi se\u00e7in: Hep ayn\u0131 t\u00fcr g\u0131dalar\u0131 yemek kalori al\u0131m\u0131n\u0131n garantisi de\u011fildir. V\u00fccut, farkl\u0131 metabolizmalar\u0131n\u0131n i\u015fleyi\u015fi i\u00e7in farkl\u0131 g\u0131dalara ihtiya\u00e7 duyar. \u00d6rne\u011fin 500 kalori almak i\u00e7in patlam\u0131\u015f m\u0131s\u0131r, kraker, \u00fczerine kahve i\u00e7mek yerine bal\u0131k veya et, biraz zeytinya\u011f\u0131 son olarak da meyve yiyin. \u0130htiyac\u0131n\u0131z olan kaloriyi hesaplay\u0131n;<\/p>\n
Bunun i\u00e7in basit bir hesap yapabilirsiniz;<\/p>\n
Kad\u0131nlar: 10 x (kilo) + 6,25 x (boy) – 5 x ya\u015f (y\u0131l) – 161 \u015feklinde hesaplayarak g\u00fcnl\u00fck ortalama kalori ihtiya\u00e7lar\u0131n\u0131 bulabilirler. (Erkekler i\u00e7in form\u00fcl: 10 x (kilo) + 6,25 x (boy) – 5 x ya\u015f (y\u0131l) + 5). Diyete \u00f6nem verin.<\/p>\n
Yap\u0131lan pek \u00e7ok diyetin temel amac\u0131 \u2019mevcut v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 koruma\u2019 \u00fczerinedir. E\u011fer kilo fazlan\u0131z varsa, \u00f6nce bu fazlal\u0131klardan kurtulman\u0131z, sonra da sahip oldu\u011funuz yeni kilonuzu koruman\u0131z gerekir. Baz\u0131 diyetler g\u00fcvenli ve etkilidir ve uzun vadede insanlar\u0131n kilo vermesini sa\u011flar ama her diyet herkese uymaz ve ki\u015fi diyeti b\u0131rakt\u0131\u011f\u0131 anda verdi\u011fi kilolar\u0131 h\u0131zla geri al\u0131r. O y\u00fczden diyetler s\u00f6z konusu oldu\u011funda kalori hesab\u0131ndan daha etkili olan \u015fey uzun s\u00fcre sad\u0131k kal\u0131nabilecek dengeli bir diyet uygulamakt\u0131r. Ve elbette bu diyetin de fiziksel aktiviteyle desteklenmesi \u015fartt\u0131r\u2019\u2019 diye konu\u015ftu.<\/p>\n
Kalori yakman\u0131n ve etkili \u015fekilde kilo vermenin yollar\u0131<\/p>\n
Kalori yakman\u0131n ve etkili \u015fekilde kilo vermenin yollar\u0131na vurgu yapan Dyt. Balak\u00e7\u0131 “Ald\u0131\u011f\u0131m\u0131z kalori miktar\u0131 sadece ne yedi\u011fimizle de\u011fil, yedi\u011fimizin ne kadar\u0131n\u0131 yakt\u0131\u011f\u0131m\u0131zla da ilgilidir. Hem kalori yakmak hem de daha etkili \u015fekilde kilo vermek i\u00e7in \u015funlar yap\u0131labilir:<\/p>\n
Kahvalt\u0131 edin: Protein a\u00e7\u0131s\u0131ndan zengin ve sa\u011fl\u0131kl\u0131 ya\u011f t\u00fcketece\u011finiz bir kahvalt\u0131 sizi daha uzun s\u00fcre tok tutar ve kalori al\u0131m\u0131n\u0131z da dengelenir. D\u00fczenli yiyin: Bu sayede daha etkili kalori yakar ve gerekli gereksiz at\u0131\u015ft\u0131rmazs\u0131n\u0131z.<\/p>\n
Meyve ve sebze yiyin: \u00c7\u00fcnk\u00fc meyveler ve sebzeler hem besleyici hem de lif zenginidir. B\u00f6ylece tok kald\u0131\u011f\u0131n\u0131z gibi gereksiz at\u0131\u015ft\u0131rmal\u0131klara da y\u00f6nelmezsiniz. A\u011f\u0131r yanan kaloriler al\u0131n: Sa\u011fl\u0131kl\u0131 ya\u011flar, baklagiller, avokado gibi y\u00fcksek lifli karbonhidrat i\u00e7eren g\u0131dalar t\u00fcketin. Bu sayede daha ge\u00e7 ac\u0131k\u0131rs\u0131n\u0131z. Egzersiz yap\u0131n: Hem ald\u0131\u011f\u0131n\u0131z fazla kaloriyi yakar hem sa\u011fl\u0131kl\u0131 hissedersiniz. Y\u00fcr\u00fcy\u00fc\u015f hem pratik hem de masrafs\u0131zd\u0131r. Bir ad\u0131m \u00f6l\u00e7er ile her g\u00fcn att\u0131\u011f\u0131n\u0131z ad\u0131m say\u0131s\u0131n\u0131 art\u0131rmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n
Su i\u00e7in: Su hem sa\u011fl\u0131kl\u0131d\u0131r hem kalori i\u00e7ermez. Tatland\u0131r\u0131c\u0131l\u0131 meyve sular\u0131ndan uzak durun. En iyisi kendi meyve suyunuzu kendiniz haz\u0131rlay\u0131n.<\/p>\n
Daha fazla lif al\u0131n: Bunun i\u00e7in de d\u00fc\u015f\u00fck kalorili ve lif zengini meyve, sebze ve tam tah\u0131ll\u0131 g\u0131dalara (tam bu\u011fday, bulgur, yulaf, kahverengi pirin\u00e7, \u00e7avdar, m\u0131s\u0131r gibi) y\u00f6nelin.<\/p>\n
Etiketleri okuyun ve anlay\u0131n: Ambalajl\u0131 \u00fcr\u00fcnlerin i\u00e7inde ne kadar \u015feker ya da ya\u011f var emin de\u011filseniz almay\u0131n.\u2019\u2019Y\u00fczde 10\u2019dan az ya\u011f i\u00e7erir\u2019\u2019ifadesi, “\u00e7ok az ya\u011f i\u00e7erir” demek de\u011fildir.<\/p>\n
K\u00fc\u00e7\u00fck tabaklarda yemek yiyin: Bu daha az yemenizi ve daha az kalori alman\u0131z\u0131 sa\u011flar. Al\u0131\u015fveri\u015f listesi haz\u0131rlay\u0131n: Haftal\u0131k al\u0131\u015fveri\u015fe \u00e7\u0131k\u0131n ve ne laz\u0131msa onu al\u0131n. B\u00f6ylece bir \u015feyler laz\u0131m olduk\u00e7a al\u0131\u015fveri\u015fe \u00e7\u0131kmaz, kalorisi fazla at\u0131\u015ft\u0131rmal\u0131klar\u0131 da almazs\u0131n\u0131z.<\/p>\n
Kendinize kar\u015f\u0131 insafl\u0131 davran\u0131n: Size fazla kalori verece\u011finiz yiyecekleri “yasak” listesine koyun ama arada bir k\u00fc\u00e7\u00fck miktarlarda yiyin, tamamen yasaklamay\u0131n.<\/p>\n
\u0130yi uyuyun: Uykusuzluk enerjinizi d\u00fc\u015f\u00fcr\u00fcr ve fark\u0131na bile varmadan y\u00fcksek kalorili g\u0131dalara y\u00f6nelirsiniz.<\/p>\n
Yatmadan \u00f6nce yemeyin: Yata\u011fa gitmeden 2 saat \u00f6ncesinden itibaren bir \u015fey yemeyin. \u00c7\u00fcnk\u00fc ald\u0131\u011f\u0131n\u0131z kalorileri uykuda harcayamazs\u0131n\u0131z. Dahas\u0131 uyku kaliteniz de bozulur\u2019\u2019 \u015feklinde konu\u015ftu.<\/p>\n","protected":false},"excerpt":{"rendered":"
D\u0130YET\u0130SYEN NURDAN BALAK\u00c7I<\/p>\n","protected":false},"author":1,"featured_media":137011,"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":[31238,31240,6691,21710,2142,31239,14024],"class_list":["post-137010","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-balakcidan","tag-basa","tag-cikma","tag-diyetisyen","tag-fazla","tag-kalorilerle","tag-tuyolari"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/04\/diyetisyen-balakcidan-fazla-kalorilerle-basa-cikma-tuyolari_92a01c9.jpg?fit=1000%2C666","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-zDQ","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/137010","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=137010"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/137010\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/137011"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=137010"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=137010"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=137010"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}