Havalar\u0131n \u0131s\u0131nmas\u0131yla birlikte v\u00fccutta artan su kayb\u0131n\u0131 telafi etmek ve kilo kontrol\u00fc sa\u011flamak i\u00e7in su t\u00fcketiminin \u00f6nemini hat\u0131rlatan Diyetisyen I\u015f\u0131n Say\u0131n, yaz aylar\u0131 boyunca sa\u011fl\u0131kl\u0131 beslenmenin 5 ipucunu payla\u015ft\u0131.<\/p>\n
Herkes yaza do\u011fru tatil i\u00e7in zay\u0131flamaya ba\u015flar fakat yaz\u0131n tatillerde art\u0131k kilolar\u0131 kimse d\u00fc\u015f\u00fcnmez ve diledi\u011fini yiyip i\u00e7me sezonu a\u00e7\u0131l\u0131r. Bu y\u00fczden genelde tatil d\u00f6n\u00fc\u015f\u00fc vermi\u015f oldu\u011fu kilolar\u0131 geri alanlar ve yaz\u0131n kilolar\u0131n\u0131 her daim kontrol alt\u0131na almak isteyenlere QNET Diyetisyeni I\u015f\u0131n Say\u0131n \u00f6nerilerde bulundu.<\/p>\n
Yaz meyvelerine dikkat<\/p>\n
\u00d6ncelikle yaz\u0131n ba\u015ftan \u00e7\u0131kart\u0131c\u0131 yaz meyvelerine dikkat edilmesi gerekti\u011fini ve meyvelerin o kadar da masum olmad\u0131\u011f\u0131n\u0131 s\u00f6yleyen I\u015f\u0131n Say\u0131n, \u201cFazla tatl\u0131 olmayan meyveleri tercih edin. Meyveleri k\u00fc\u00e7\u00fck porsiyonlar halinde t\u00fcketin ve g\u00fcnde 2 porsiyonu ge\u00e7meyin. Meyvelerin \u015feker miktarlar\u0131 sebebiyle g\u00fcn i\u00e7erisinde t\u00fcketti\u011finiz meyve miktarlar\u0131na dikkat etmelisiniz\u201d dedi.<\/p>\n
Bol bol yo\u011furt t\u00fcketin<\/p>\n
Yo\u011furdun karbonhidrat, protein ve ya\u011f oran\u0131 bak\u0131m\u0131ndan dengeli bir i\u00e7eri\u011fe sahip oldu\u011funu da belirten Say\u0131n, \u201cYo\u011furt tek ba\u015f\u0131na bile bir ana \u00f6\u011f\u00fcn olabilir. Hafif, so\u011fuk, ferah, tok tutan, kan \u015fekerini d\u00fczenleyen bir kimyaya sahiptir. Yo\u011furt \/ ayran \/ cac\u0131k \/ yo\u011furtlu sebze kar\u0131\u015f\u0131m\u0131ndan biri olmadan sofraya oturmama al\u0131\u015fkanl\u0131\u011f\u0131 edinin. M\u00fcmk\u00fcnse \u00f6nce 1 kase yo\u011furt ve ard\u0131ndan salata t\u00fckettikten sonra ana yeme\u011fe ge\u00e7in\u201d dedi.<\/p>\n
Peynir t\u00fcketiminizi g\u00f6zden ge\u00e7irin<\/p>\n
Peynirin salatada, ette, ara \u00f6\u011f\u00fcnde, gelip ge\u00e7erken a\u011fz\u0131n\u0131za at\u0131p her \u00f6\u011f\u00fcn rastgele t\u00fcketebilece\u011finiz bir besin olmad\u0131\u011f\u0131n\u0131 da dile getiren Say\u0131n, \u201cPeynir gizli tehlikedir. Karpuz peynir ikilisi ise kilo almay\u0131 h\u0131zland\u0131ran bir men\u00fcd\u00fcr. Karpuzu k\u00fc\u00e7\u00fck porsiyonlar halinde m\u00fcmk\u00fcnse peynirsiz t\u00fcketin\u201d dedi. Sa\u011fl\u0131kl\u0131 oldu\u011fu i\u00e7in kahvalt\u0131da bir\u00e7ok peynir \u00e7e\u015fidinin tercih edildi\u011fini s\u00f6yleyen I\u015f\u0131n, kilosuna dikkat eden insanlar\u0131 peynir t\u00fcketimini \u00f6l\u00e7\u00fcl\u00fc tutmalar\u0131 konusunda uyard\u0131.<\/p>\n
Karbonhidrat\u0131 kontroll\u00fc t\u00fcketin<\/p>\n
Say\u0131n, \u201c\u00d6nce yo\u011furt ve salata t\u00fcketip sonra ana yeme\u011fe ge\u00e7menin avantaj\u0131 \u015fudur: S\u0131ra makarna, pilav, patates gibi h\u0131zl\u0131 kilo ald\u0131ran besinlere geldi\u011finde i\u015ftah\u0131n\u0131z epeyce sakinle\u015fmi\u015f olacakt\u0131r. Yemek s\u0131ras\u0131nda tercih edilen i\u00e7ecekler de mutlaka \u015fekersiz olmal\u0131. Gazl\u0131 \u015fekersiz i\u00e7me sular\u0131, ayran, \u015fekersiz a\u00e7\u0131k \u00e7ay, s\u00fctl\u00fc kahve, kafeinsiz kahveler, demlenmi\u015f so\u011futulmu\u015f bitki \u00e7aylar\u0131 ile toplam karbonhidrat al\u0131m\u0131 biraz da olsa kontrol alt\u0131na al\u0131nm\u0131\u015f olur. Yaln\u0131zca kahvalt\u0131da 1-2 dilim s\u0131k\u0131 dokulu esmer ekmek kullan\u0131n. Di\u011fer \u00f6\u011f\u00fcnler de m\u00fcmk\u00fcnse ekmek tercih etmeyin\u201d \u015feklinde konu\u015ftu.<\/p>\n
Suyun tad\u0131n\u0131 sevmeyenlere \u00f6zel tarifler<\/p>\n
Kilo kayb\u0131n\u0131 en \u00e7ok destekleyen i\u00e7ece\u011fin su oldu\u011funu ve bu bak\u0131mdan t\u00fcketimi konusunda tad\u0131n\u0131 sevmeyenlere k\u00fc\u00e7\u00fck tarifler veren Say\u0131n, \u201cSuyun tad\u0131n\u0131 sevmedi\u011fi i\u00e7in az t\u00fcketti\u011fini belirtenler i\u00e7in a\u015fa\u011f\u0131da belirtti\u011fim kar\u0131\u015f\u0131mlar\u0131 az miktarda kaynar suda beklettikten sonra \u00fczerine bir litre so\u011fuk su ekleyerek i\u00e7ebilirsiniz. Ayn\u0131 kar\u0131\u015f\u0131m\u0131 1 litre su ile iki kez demleyebilirsiniz\u201d ifadelerini kulland\u0131. Say\u0131n\u2019\u0131n tarifleri \u015f\u00f6yle:<\/p>\n
1. 3 tatl\u0131 ka\u015f\u0131\u011f\u0131 \u0131hlamur, 2 tatl\u0131 ka\u015f\u0131\u011f\u0131 ku\u015fburnu, 1 karanfil<\/p>\n
2. 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 toz zencefil, birer tutam fesle\u011fen ve nane yapra\u011f\u0131, 2-3 ince halka limon dilimi<\/p>\n
3. 3 tutam \u0131hlamur, 3 halka portakal dilimi ve 1 ince limon dilimi<\/p>\n
4. Limon dilimi ve 7-8 adet ince meyve dilimi<\/p>\n","protected":false},"excerpt":{"rendered":"
HAVALARIN ISINMASIYLA B\u0130RL\u0130KTE V\u00dcCUTTA ARTAN SU KAYBINI TELAF\u0130 ETMEK VE K\u0130LO KONTROL\u00dc SA\u011eLAMAK \u0130\u00c7\u0130N SU T\u00dcKET\u0130M\u0130N\u0130N \u00d6NEM\u0130N\u0130 HATIRLATAN D\u0130YET\u0130SYEN I\u015eIN SAYIN, YAZ AYLARI BOYUNCA SA\u011eLIKLI BESLENMEN\u0130N 5 \u0130PUCUNU PAYLA\u015eTI.<\/p>\n","protected":false},"author":1,"featured_media":196015,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_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}},"categories":[1],"tags":[596,3947,192,3012,1423,12693,20877,183],"class_list":["post-196014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-altin","tag-aylarinda","tag-ile","tag-ilgili","tag-kilo","tag-kontrolu","tag-kural","tag-yaz"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/08\/yaz-aylarinda-kilo-kontrolu-ile-ilgili-5-altin-kural_e040464.jpg?fit=664%2C354","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-OZw","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/196014","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=196014"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/196014\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/196015"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=196014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=196014"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=196014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}