Bilecik\u2019te diyetisyenlik yapan Ece \u00d6zl\u00fck, diyet yapan bir \u00e7ok ki\u015finin beslenmelerinde a\u00e7 kalmaktan yak\u0131nd\u0131klar\u0131n\u0131 s\u00f6yleyerek, tok tutan 8 besin hakk\u0131nda bilgi verdi.<\/p>\n
\u00d6zl\u00fck, diyetlerde uzun s\u00fcre tok tutacak besinleri t\u00fcketmek diyet yapanlar\u0131 hem daha zinde hissettirece\u011fini, ayn\u0131 zamanda kilo vermelerine de yard\u0131mc\u0131 olaca\u011f\u0131n\u0131 s\u00f6yledi. Kilo verirken tok tutan 8 besin hakk\u0131nda bilgi veren \u00d6zl\u00fck; “\u0130lk besinimiz badem. Enerji ve besin \u00f6\u011fesi de\u011ferleri olduk\u00e7a y\u00fcksek olan badem; karbonhidrat, protein, doymam\u0131\u015f ya\u011f, lif, fosfor, kalsiyum, demir, potasyum, magnezyum, \u00e7inko, A, B, C ve E vitamini i\u00e7erir. \u0130\u00e7eri\u011finde bulunan ya\u011flar tok tutar ama yenilen miktara dikkat edilmelidir. \u0130kinci besinimiz yumurta, Yumurta, anne s\u00fct\u00fcnden sonra en kaliteli protein. A vitamini ve baz\u0131 B vitaminleri bak\u0131m\u0131ndan zengin bir yiyecek olan yumurtada demir, fosfor, magnezyum, k\u00fck\u00fcrt ve sodyum gibi mineraller bulunur. Yumurtan\u0131n sar\u0131s\u0131 E vitamini i\u00e7erir ve ya\u011fl\u0131 yap\u0131s\u0131yla uzun s\u00fcre tok tutar. \u00dc\u00e7\u00fcnc\u00fc besinimiz peynir. Sabah do\u011fru besinlerle g\u00fcne ba\u015flamak \u00f6nemli. Peynir, kahvalt\u0131 i\u00e7in iyi bir protein kayna\u011f\u0131. Ayn\u0131 zamanda kalsiyum fosfor ve B12 a\u00e7\u0131s\u0131ndan da zengin. Dengeli karbonhidrat ve proteinin \u00f6zelli\u011fi sayesinde sabah kahvalt\u0131lar\u0131nda veya ara \u00f6\u011f\u00fcnlerde tok tutan iyi bir se\u00e7enek. D\u00f6rd\u00fcnc\u00fc besinimiz yulaf ezmesi. Yulaf, di\u011fer tah\u0131llara g\u00f6re daha y\u00fcksek oranda \u00e7\u00f6z\u00fcn\u00fcr posa i\u00e7erir. Kan \u015fekerini ve mide-ba\u011f\u0131rsak fonksiyonlar\u0131n\u0131 d\u00fczenleyici etkisi vard\u0131r. Ayn\u0131 zamanda \u00f6nemli anti-oksidanlardan selenyum kayna\u011f\u0131d\u0131r. \u0130ster s\u00fctle, ister yo\u011furtla kar\u0131\u015ft\u0131r\u0131p i\u00e7ine kuru meyveler ekleyip t\u00fcketebilirsiniz. Be\u015finci besinimiz s\u00fct ve yo\u011fur. S\u00fct ve yo\u011furt, protein, kalsiyum, fosfor, riboflavin ve B12 vitamini olmak \u00fczere bir\u00e7ok vitamin ve mineral bak\u0131m\u0131ndan zengindir. \u00d6zellikle bel \u00e7evresindeki ya\u011flanman\u0131n en b\u00fcy\u00fck d\u00fc\u015fmanlar\u0131ndan biri olan yo\u011furt, i\u00e7eri\u011findeki probiyotik bakterilerle ba\u011f\u0131rsaklara da dosttur, sindirim sistemini rahatlat\u0131r, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir. Ayn\u0131 zamanda kalsiyum i\u00e7eri\u011fiyle v\u00fccuttaki fazla ya\u011flarla sava\u015f\u0131r. S\u00fct, yo\u011furt gibi proteini y\u00fcksek, ayn\u0131 zamanda dengeli karbonhidrat i\u00e7eren besinler, uzun s\u00fcre tok tutar” dedi.<\/p>\n
“Chia tohumu ve tam bu\u011fday ekmek beslenmede \u00f6nemli”<\/p>\n
Diyetisyen Ece \u00d6zl\u00fck, Chia tohumu ve tam bu\u011fday ekmek beslenmede \u00f6nemli oldu\u011funu anlatarak, “Sonraki besinimiz chia tohumu. Chia tohumlar\u0131 hayat\u0131m\u0131za son y\u0131llarda girse de art\u0131k bir\u00e7ok ki\u015fi taraf\u0131ndan kullan\u0131l\u0131yor. Vitamin ve mineral y\u00f6n\u00fcnden de k\u0131ymetli. Su veya s\u00fct ile birle\u015fti\u011finde \u015fi\u015fen ve jelle\u015fen yap\u0131s\u0131 sayesinde daha uzun s\u00fcre tokluk hissi sa\u011flamaya yard\u0131mc\u0131 oluyor. Yedinci besinimiz tam bu\u011fday ekmek. Eskiden zay\u0131flama diyetlerinin ba\u015f d\u00fc\u015fman\u0131 olarak g\u00f6sterilen ekmek art\u0131k sofralar\u0131m\u0131zda hak etti\u011fi de\u011feri g\u00f6rerek ba\u015f s\u0131raya oturdu. \u00d6zellikle tam tah\u0131ll\u0131 ekmekler i\u00e7erdikleri yo\u011fun lif ve kepek nedeniyle uzun s\u00fcre tok tutma \u00f6zelli\u011fine sahip. Ayn\u0131 zamanda B grubu vitaminlerce de zengin olan sofralar\u0131n olmazsa olmaz\u0131 ekme\u011fi sofran\u0131zdan eksik etmeyin. Sekizinci besinimiz kurubaklagiller. Bitkisel protein kayna\u011f\u0131 olan kurubaklagiller yo\u011fun lif i\u00e7erikleri ve d\u00fc\u015f\u00fck glisemik indeksleri ile zay\u0131flama diyetlerinin olmazsa olmazlar\u0131 aras\u0131ndad\u0131r. Haftada en az 1 kere yenilmesi gereken kurubaklagiller hem tok tutarlar hem de y\u00fcksek kolesterol\u00fc ve ins\u00fclin direnci olan bireylerde fayda sa\u011flarlar” diye belirtti.<\/p>\n","protected":false},"excerpt":{"rendered":"
\u0130\u015eTE TOK TUTAN 8 BES\u0130N<\/p>\n","protected":false},"author":1,"featured_media":188946,"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":[3904,3064,4898,7299],"class_list":["post-188945","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-besin","tag-iste","tag-tok","tag-tutan"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/08\/iste-tok-tutan-8-besin_b06952c.jpg?fit=1000%2C662","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-N9v","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/188945","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=188945"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/188945\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/188946"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=188945"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=188945"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=188945"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}