Diyetisyen Ezgi M\u0131s\u0131rl\u0131, uzun s\u00fcre tokluk hissi sa\u011flayan 5 besin hakk\u0131nda genel bilgiler verdi.<\/p>\n
Sizde \u201c\u00c7ok \u00e7abuk ac\u0131k\u0131yorum veya doyam\u0131yorum\u201d diyenlerden misiniz? Bunun sebebini daha \u00f6nce hi\u00e7 d\u00fc\u015f\u00fcnd\u00fcn\u00fcz m\u00fc? Belki de t\u00fcketti\u011finiz besinlerin yanl\u0131\u015f se\u00e7iminden veya yanl\u0131\u015f kombinlenmesinden kaynaklan\u0131yor olabilir.<\/p>\n
Diyetisyen Ezgi M\u0131s\u0131rl\u0131, tokluk hissinin uzamas\u0131na yard\u0131mc\u0131 5 temel besin hakk\u0131nda yapt\u0131\u011f\u0131 de\u011ferlendirmede \u015funlar\u0131 s\u00f6yledi;<\/p>\n
\u201cYumurta: Yumurtan\u0131n \u00e7ok \u00f6nemli ve anne s\u00fct\u00fcnden sonra en kaliteli protein kayna\u011f\u0131 oldu\u011fuyla ve uzun s\u00fcre tok tuttu\u011fuyla ilgili bir \u00e7ok bilimsel ara\u015ft\u0131rma bulunuyor. Mutfaktaki diyetisyen Ezgi M\u0131s\u0131rl\u0131; Sabah kahvalt\u0131da yiyece\u011finiz bir ha\u015flanm\u0131\u015f yumurta sizi g\u00fcn i\u00e7erisinde a\u00e7l\u0131k krizine kar\u015f\u0131 \u00e7ok daha din\u00e7 ve diren\u00e7li k\u0131lar. Ha\u015flanm\u0131\u015f yumurta sevmeyenler sebzeli omlet t\u00fcketebilir veya kahvalt\u0131da zeytin t\u00fcketmeyerek 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 ile menemen yapabilir.<\/p>\n
Yulaf Ezmesi: \u0130ki veya \u00fc\u00e7 yemek ka\u015f\u0131\u011f\u0131 yulaf ezmesi 1 ince dilim ekme\u011fe e\u015fittir. Besleyici oldu\u011fu kadar d\u00fc\u015f\u00fck kalorisiyle g\u00fcndeme gelen yulaf ezmesini yo\u011furt veya s\u00fctle kar\u0131\u015ft\u0131r\u0131p t\u00fcketebilirsiniz. Sabah kahvalt\u0131s\u0131na veya ara \u00f6\u011f\u00fcnlere, kuru meyveler, ya\u011fl\u0131 tohumlar (f\u0131nd\u0131k, ceviz, badem) ve s\u00fct ilavesi ile haz\u0131rlanan yulaf ezmesi uzun s\u00fcre tok tutmada olduk\u00e7a fayda sa\u011flar.<\/p>\n
Tar\u00e7\u0131n: Tar\u00e7\u0131n hem i\u015ftah\u0131n azalt\u0131lmas\u0131nda yard\u0131mc\u0131d\u0131r hem de \u00f6zellikle \u015feker hastalar\u0131nda etkisini g\u00f6rd\u00fc\u011f\u00fcm\u00fcz kan \u015fekerini d\u00fczenler. G\u00fcn i\u00e7erisinde yo\u011furdunuzun i\u00e7ine katabilir, gece yatmadan ise iki saat \u00f6nce s\u0131cak s\u00fct\u00fcn i\u00e7ine bir \u00e7ubuk tar\u00e7\u0131n koyabilirsiniz. B\u00f6ylece sabah uyand\u0131\u011f\u0131n\u0131 zaman ani a\u00e7l\u0131k krizine kap\u0131lman\u0131z da \u00f6nlenmi\u015f olur.<\/p>\n
S\u00fct – Yo\u011furt: Tam ya\u011fl\u0131 s\u00fct, peynir ve yo\u011furt t\u00fcketmek yerine art\u0131k marketlerde s\u0131kl\u0131kla g\u00f6rd\u00fc\u011f\u00fcm\u00fcz yar\u0131m ya\u011fl\u0131 olarak yaz\u0131lm\u0131\u015f s\u00fct \u00fcr\u00fcnlerini t\u00fcketmeniz \u00e7ok daha faydal\u0131 olacakt\u0131r. \u00dcstelik protein a\u00e7\u0131s\u0131ndan zengin olmalar\u0131 sebebiyle i\u015ftah\u0131 bask\u0131lamakta olduk\u00e7a yard\u0131mc\u0131 olurken, uzun s\u00fcre tok tutmada b\u00fcy\u00fck rol sahibidirler.<\/p>\n
Tekli doymam\u0131\u015f ya\u011f grubu: G\u00fcnl\u00fck ya\u011f gereksiniminin bir k\u0131sm\u0131 tekli doymam\u0131\u015f ya\u011f asitlerinden kar\u015f\u0131land\u0131\u011f\u0131nda yani zeytinya\u011f\u0131 t\u00fcketimi, avokado, ya\u011fl\u0131 tohumlar yeterli oldu\u011funda metabolizman\u0131n h\u0131zland\u0131r\u0131ld\u0131\u011f\u0131 ve kilo vermenin kolayla\u015ft\u0131\u011f\u0131 bilimsel \u00e7al\u0131\u015fmalar ile desteklenmektedir. \u00d6rne\u011fin salatalara avokado koymak ya da \u00fczerine bir tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 damlatarak salatan\u0131z\u0131 t\u00fcketmenin tokluk sa\u011flamak a\u00e7\u0131s\u0131ndan \u00f6nemi giderek artmaktad\u0131r.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"
D\u0130YET\u0130SYEN EZG\u0130 MISIRLI, UZUN S\u00dcRE TOKLUK H\u0130SS\u0130 SA\u011eLAYAN 5 BES\u0130N HAKKINDA B\u0130LG\u0130LEND\u0130RD\u0130.<\/p>\n","protected":false},"author":1,"featured_media":186707,"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":[7259,46398,4160,16585,46397,482],"class_list":["post-186706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-besinler","tag-hissi","tag-sagliyor","tag-sure","tag-tokluk","tag-uzun"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/07\/bu-besinler-uzun-sure-tokluk-hissi-sagliyor_e3a1649.jpg?fit=876%2C1000","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-Mzo","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/186706","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=186706"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/186706\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/186707"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=186706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=186706"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=186706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}