Fizyomer Terapia Fizik Tedavi ve Rehabilitasyon T\u0131p Merkezi Diyetisyeni Senem \u0130flazo\u011flu, ideal kiloya ula\u015fmak ve korumak i\u00e7in gerekli olan 5 \u00f6nemli noktaya dikkat \u00e7ekti.<\/p>\n
\u0130flazo\u011flu, yapt\u0131\u011f\u0131 a\u00e7\u0131klamada, konu fazla kilolar oldu\u011funda \u00f6zellikle pazartesi g\u00fcn\u00fc uygulamak \u00fczere bir\u00e7ok kararlar al\u0131nd\u0131\u011f\u0131n\u0131, yeni bir diyet ve yo\u011fun bir egzersiz program\u0131n\u0131n ise bu kararlar\u0131n ba\u015f\u0131nda yer ald\u0131\u011f\u0131n\u0131 anlat\u0131. Diyetisyen Senem \u0130flazo\u011flu, \u201cKilo kontrol\u00fcnde ba\u015far\u0131l\u0131 olmak i\u00e7in, beslenme ve ya\u015fam tarz\u0131nda davran\u0131\u015f de\u011fi\u015fikli\u011finin sa\u011flanmas\u0131 gerekiyor. Beslenme ve ya\u015fam tarz\u0131 al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirerek kilonuzu koruyabilmeniz i\u00e7in ilk \u00f6nce kararl\u0131l\u0131k g\u00f6sterip yap\u0131lmas\u0131 gerekenleri hayat\u0131n\u0131za adapte etmeniz gerekiyor\u201d diye belirtti.<\/p>\n
Fizyomer Terapia Fizik Tedavi ve Rehabilitasyon T\u0131p Merkezi Diyetisyen Senem \u0130flazo\u011flu, ideal kiloya ula\u015fmak ve korumak i\u00e7in gerekli olan 5 \u00f6nemli noktay\u0131 \u015f\u00f6yle anlatt\u0131;<\/p>\n
G\u00fcne Kahvalt\u0131 \u0130le Ba\u015flay\u0131n<\/p>\n
Kahvalt\u0131 al\u0131\u015fkanl\u0131\u011f\u0131 olmayan ki\u015filerde \u201cobezite\u201d sorunu s\u0131kl\u0131kla kar\u015f\u0131m\u0131za \u00e7\u0131kmaktad\u0131r.Gece a\u00e7l\u0131\u011f\u0131 sonras\u0131nda kahvalt\u0131 , kaslardaki glikojen depolar\u0131n\u0131 yeniler ve aktif olman\u0131z\u0131 sa\u011flar. Kahvalt\u0131 g\u00fcn\u00fcn ilerleyen saatlerinde olu\u015facak a\u00e7l\u0131k hissinin ve besin se\u00e7imlerinin kontrol\u00fcne yard\u0131mc\u0131 olur.Kahvalt\u0131 al\u0131\u015fkanl\u0131\u011f\u0131 olan bireylerin sebze ve meyve t\u00fcketim al\u0131\u015fkanl\u0131\u011f\u0131n\u0131n oldu\u011fu da g\u00f6r\u00fclmektedir.<\/p>\n
Evde haz\u0131rlanm\u0131\u015f yemekler yiyin<\/p>\n
Ev d\u0131\u015f\u0131nda t\u00fcketilen yiyecek ve i\u00e7eceklerin, enerji i\u00e7erikleri de y\u00fcksek olabiliyor. Ana yemeklerin yan\u0131nda servis edilen garnit\u00fcrler ve salatalar ile kullan\u0131lan \u00e7e\u015fitli soslar da enerji al\u0131m\u0131n\u0131 artt\u0131rabiliyor. Evde sizin haz\u0131rlad\u0131\u011f\u0131n\u0131z yiyeceklerin ya\u011f veya tuz i\u00e7eri\u011fini belirlemek ve porsiyonu kontrol etmek ise elinizde. D\u0131\u015far\u0131da t\u00fcketilen yiyeceklerin haz\u0131rlanmas\u0131 ve pi\u015firilmesinde kullan\u0131lan y\u00f6ntemler enerji veya tuz i\u00e7eri\u011fini artt\u0131rmaktad\u0131r. Ancak siz kendi mutfa\u011f\u0131n\u0131zda daha sa\u011fl\u0131kl\u0131 ko\u015fullarda yiyecekleri, buharda pi\u015firme, ha\u015flama gibi pi\u015firme y\u00f6ntemlerini tercih edebilirsiniz.<\/p>\n
Yava\u015f yava\u015f yiyin, bol bol \u00e7i\u011fneyin<\/p>\n
Besinlerin sindirimi a\u011f\u0131zda ba\u015flar, midede devam eder ve ince ba\u011f\u0131rsakta sonlan\u0131r. Sindirim s\u00fcresince sal\u0131nan baz\u0131 hormonlar, sindirim kanal\u0131 ve beyin aras\u0131ndaki ileti\u015fimi sa\u011flayarak tokluk hissinin olu\u015fmas\u0131nda g\u00f6rev al\u0131r. E\u011fer h\u0131zl\u0131 yiyorsan\u0131z beyne tokluk sinyalleri ula\u015fmadan taba\u011f\u0131n\u0131zdakini bitirebilir ve ikinci taba\u011fa ge\u00e7ebilirsiniz. Yap\u0131lan ara\u015ft\u0131rmalar tokluk sinyallerinin beyne ula\u015fmas\u0131 i\u00e7in yemek s\u00fcresinin en az 20 dakikaya yay\u0131lmas\u0131n\u0131 \u00f6neriyor.<\/p>\n
Ara \u00f6\u011f\u00fcnlerden destek al\u0131n<\/p>\n
Yo\u011fun i\u015f veya okul hayat\u0131, kimi zaman \u00f6\u011f\u00fcn atlamaya neden olabilmektedir. G\u00fcnl\u00fck ihtiyac\u0131m\u0131z olan enerji ve besin \u00f6\u011felerini sa\u011flamam\u0131z kadar bunu g\u00fcn i\u00e7inde \u00f6\u011f\u00fcnlere uygun \u015fekilde da\u011f\u0131tarak t\u00fcketmek de gerekir. Enerji al\u0131m\u0131n\u0131n \u00f6\u011f\u00fcnlere dengeli \u015fekilde yay\u0131lmas\u0131, kilo kontrol\u00fcne yard\u0131mc\u0131 olmaktad\u0131r. Ara \u00f6\u011f\u00fcnlerle kan \u015fekerinizi kontrol alt\u0131nda tutabilir, \u00f6zellikle \u00f6\u011fle ve ak\u015fam yemeklerinde porsiyonlar\u0131 kontrol edebilirsiniz.<\/p>\n
Her g\u00fcn en az 45 dakika aktif olun<\/p>\n
Her g\u00fcn, normal tempoda, en az 45-60 dakika aktif olmak, kilonuzu korumaya ve azaltmaya yard\u0131mc\u0131 olabilir. Aktivite, enerji harcamas\u0131na, i\u015ftah kontrol\u00fcne ve metabolizman\u0131n canlanmas\u0131na yard\u0131mc\u0131 olarak, kilo kontrol\u00fcne destek verebilir. Yo\u011fun bir i\u015f temponuz varsa m\u00fcmk\u00fcn oldu\u011funda \u00f6\u011fle aralar\u0131n\u0131 y\u00fcr\u00fcy\u00fc\u015f i\u00e7in de\u011ferlendirebilirsiniz. G\u00fcnde 10 bin ad\u0131m atmak aktif olmak i\u00e7in yeterli olabilmektedir.<\/p>\n","protected":false},"excerpt":{"rendered":"
F\u0130ZYOMER TERAP\u0130A F\u0130Z\u0130K TEDAV\u0130 VE REHAB\u0130L\u0130TASYON TIP MERKEZ\u0130 D\u0130YET\u0130SYEN\u0130 SENEM \u0130FLAZO\u011eLU,<\/p>\n","protected":false},"author":1,"featured_media":217944,"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":[44,11627,55130,3648,11154,3351,24329],"class_list":["post-217943","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-icin","tag-ideal","tag-kilonuza","tag-korumak","tag-oneri","tag-ulasmak","tag-uzmanindan"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/10\/uzmanindan-ideal-kilonuza-ulasmak-ve-korumak-icin-5-oneri_8b9a538.jpg?fit=1000%2C1000","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-UHd","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/217943","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=217943"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/217943\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/217944"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=217943"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=217943"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=217943"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}