Uzman Diyetisyen P\u0131nar Kural En\u00e7, sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo vermek i\u00e7in beslenmenizde olmazsa olmaz besinleri anlatt\u0131. Uzman Diyetisyen P\u0131nar Kural En\u00e7 h\u0131zl\u0131 zay\u0131flatan besinleri yo\u011furt, ye\u015fil \u00e7ay, yulaf, enginar, yumurta ve kivi olarak s\u0131ralad\u0131.<\/p>\n
<\/p>\n
YO\u011eURT<\/strong> YE\u015e\u0130L \u00c7AY<\/strong> YULAF<\/strong> ENG\u0130NAR<\/strong> YUMURTA<\/strong> K\u0130V\u0130<\/strong> Uzman Diyetisyen P\u0131nar Kural En\u00e7, sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo vermek i\u00e7in beslenmenizde olmazsa olmaz besinleri anlatt\u0131. Uzman Diyetisyen P\u0131nar Kural En\u00e7 h\u0131zl\u0131 zay\u0131flatan besinleri yo\u011furt, ye\u015fil \u00e7ay, yulaf, enginar, yumurta ve kivi olarak s\u0131ralad\u0131. YO\u011eURT Hemen hemen b\u00fct\u00fcn sofralarda yer alan yo\u011furt hem genel beslenmemizde hemde ayn\u0131 zamanda kilo vermek en do\u011fru tercihlerden biridir.Ara\u015ft\u0131rmalar […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[11146,12616,12617],"class_list":["post-83866","post","type-post","status-publish","format-standard","hentry","category-saglik","tag-besin","tag-hizli","tag-zayiflama"],"_links":{"self":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/83866","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=83866"}],"version-history":[{"count":0,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/83866\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=83866"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=83866"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=83866"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nHemen hemen b\u00fct\u00fcn sofralarda yer alan yo\u011furt hem genel beslenmemizde hemde ayn\u0131 zamanda kilo vermek en do\u011fru tercihlerden biridir.Ara\u015ft\u0131rmalar aras\u0131nda yer alan ve 14 y\u0131l s\u00fcren ”Framingham Kalp Sa\u011fl\u0131\u011f\u0131 \u00c7al\u0131\u015fmas\u0131”nda yo\u011furt t\u00fcketimi ve hipertansiyon a\u00e7\u0131s\u0131ndan da yeni sonu\u00e7lar elde edildi. Toplamda 2 bin 197 yeti\u015fkin \u00fczerinde yap\u0131lan \u00e7al\u0131\u015fmada, yo\u011furt t\u00fcketimi fazla olan ki\u015filerde hipertansiyon geli\u015fme riskinin d\u00fc\u015f\u00fck \u00e7\u0131kt\u0131\u011f\u0131 g\u00f6r\u00fcld\u00fc. Yaz mevsimi gelirken zay\u0131flama diyetlerinde de yerini ald\u0131. \\% 61 ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131r\u0131r. Yap\u0131lan bir ara\u015ft\u0131rmada, d\u00fc\u015f\u00fck kalorili diyet yapan ki\u015filerin diyetlerine yo\u011furt ilave edildi ve g\u00fcn i\u00e7inde 3 \u00f6\u011f\u00fcn ya\u011fs\u0131z yo\u011furt yiyen a\u015f\u0131r\u0131 kilolular\u0131n yo\u011furtsuz diyet uygulayanlara g\u00f6re y\u00fczde 22 daha fazla kilo verdikleri g\u00f6r\u00fcld\u00fc. Ayr\u0131ca, bu ki\u015filerin y\u00fczde 61 daha fazla ya\u011f yakt\u0131klar\u0131 tespit edildi. Kalsiyum ve protein oran\u0131n y\u00fcksek olmas\u0131 ya\u011f yak\u0131m\u0131na yard\u0131mc\u0131 olmas\u0131 ile ayn\u0131 zamanda tok tututcudur.<\/p>\n
\n\u00d6zellikle \u00c7in olmak \u00fczere uzak do\u011fuda sa\u011fl\u0131kl\u0131 ya\u015fam i\u00e7in bol miktarda t\u00fcketilen ye\u015fil \u00e7ay\u0131n v\u00fccudu inceltti\u011fi sel\u00fclitleri azaltt\u0131\u011f\u0131 ve v\u00fccut direncini art\u0131rd\u0131\u011f\u0131 bir\u00e7ok kaynakta mevcuttur. Metabolizmay\u0131 h\u0131zland\u0131rmas\u0131 ve b\u00f6ylelikle kilo verme h\u0131z\u0131n\u0131n artmas\u0131n\u0131 sa\u011flamaktad\u0131r. \u00d6zellikle uzun d\u00f6nem t\u00fcketilmesine dikkat edildi\u011finde ciltteki nem dengesinin sa\u011flanmas\u0131nda da etkilidir. Ba\u011f\u0131rsak hareketlerini d\u00fczenlemesi ve sindirimi rahatlat\u0131c\u0131 \u00f6zelli\u011fi vard\u0131r. G\u00fcnl\u00fck 2-3 bardak t\u00fcketilmesi yeterlidir.<\/p>\n
\nTah\u0131llar i\u00e7erisinde daha fazla \u00e7\u00f6z\u00fcnebilen posa i\u00e7ermesi ile \u00f6ne \u00e7\u0131kan bir tah\u0131ld\u0131r. Ayr\u0131ca demir, selenyum, manganez, \u00e7inko, E vitamini ve di\u011fer B grubu vitaminlerinin iyi kayna\u011f\u0131d\u0131r.Y\u00fcksek oranda \u00e7\u00f6z\u00fcnebilir posa ve antioksidan \u00f6zelli\u011fi ile yulaf kanserden korunmada kullan\u0131labilecek mucize besinlerden birisidir.Yulaf t\u00fcketildikten sonra i\u00e7inde bulunan lifler su ile birle\u015fip jelle\u015fir ve mideyi daha ge\u00e7 terk eder b\u00f6ylece uzun s\u00fcreli tokluk hissi sa\u011flar. Kan \u015fekeri dengesini sa\u011flamas\u0131 sayesinde de \u015feker ihtiyac\u0131n\u0131 azalmas\u0131na yard\u0131mc\u0131 olur ve kilo kontrol\u00fcne bu etkileri ile \u00f6nemli bir yard\u0131mc\u0131d\u0131r.Yulaf glisemik indeksi d\u00fc\u015f\u00fck olan ve kana \u00e7ok yava\u015f kar\u0131\u015fan bir tah\u0131ld\u0131r. Sabah kahvalt\u0131s\u0131nda ve di\u011fer \u00f6\u011f\u00fcnlerde yulaf ezmesi, yulaf eklenmi\u015f ekmek \u015feklinde t\u00fcketilirse g\u00fcn boyu kana yava\u015f kar\u0131\u015facak tah\u0131l kayna\u011f\u0131 al\u0131nm\u0131\u015f olur.Sindirim sisteminin d\u00fczenli \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar.<\/p>\n
\nSebzelerin aras\u0131ndan bizim i\u00e7in alt\u0131n besin diyebiliriz. Son y\u0131llarda yap\u0131lan bir\u00e7ok \u00e7al\u0131\u015fmada say\u0131s\u0131z faydas\u0131 oldu\u011fu anla\u015f\u0131lan enginar, \u00f6zelikle anneler taraf\u0131ndan \u00e7ocuklar\u0131na mutlaka yedirilmesi gereken, olmazsa olmaz bir sebze olarak alg\u0131lan\u0131yor. Hatta y\u0131lda bir kere 40 g\u00fcnl\u00fck enginar k\u00fcr\u00fc yapanlara her ge\u00e7en g\u00fcn daha \u00e7ok rastlan\u0131yor. Enginarda bulunan \u2018siyanik asit\u2019 adl\u0131 madde k\u00f6t\u00fc kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcyor ve iyi kolesterol\u00fcn salg\u0131lanmas\u0131n\u0131 artt\u0131r\u0131yor. Bu da kalp damar sa\u011fl\u0131\u011f\u0131 i\u00e7in ila\u00e7 niteli\u011finde bir fayda demektir. \u00d6zellikle karaci\u011fer ya\u011flanmas\u0131 olan ki\u015filerde d\u00fczenli t\u00fcketildi\u011finde hem kilo kayb\u0131na hemde ya\u011f kayb\u0131n\u0131 h\u0131zland\u0131rd\u0131\u011f\u0131 i\u00e7in olumlu sonu\u00e7larla kar\u015f\u0131la\u015f\u0131lmaktad\u0131r.<\/p>\n
\nSabahlar\u0131 yumurta, gibi l\u00f6sin amino asidince zengin protein t\u00fcketen ki\u015filerin, kahvalt\u0131lar\u0131nda karbonhidrat\u00e7a zengin bir diyetle beslenen ki\u015filere k\u0131yasla iki kat daha fazla ya\u011f kaybettikleri yap\u0131lan ara\u015ft\u0131rmalar sonucu belirlenmi\u015ftir. Yumurta yiyerek kendinizi daha uzun s\u00fcre tok hissedebilirsiniz. Yap\u0131lan bir ba\u015fka \u00e7al\u0131\u015fmada; g\u00fcne bir yumurta yiyerek ba\u015flayanlar\u0131n ertesi g\u00fcnk\u00fc \u00f6\u011fle yeme\u011fine kadar ald\u0131klar\u0131 kalorinin, yumurta yiyerek g\u00fcne ba\u015flamayanlar\u0131n ald\u0131klar\u0131 kaloriye g\u00f6re daha az oldu\u011fu ortaya konmu\u015ftur. Yumurta A,D,E ve B grubu vitaminleri y\u00fcksek oranlarda i\u00e7ermektedir.Ayr\u0131ca yumurtada bulunan kolin ,beyin fonksiyonlar\u0131n\u0131n yerine getirilmesinde \u00f6nemli rol oynamaktad\u0131r. Demir i\u00e7eri\u011fininde y\u00fcksek olmas\u0131,\u00f6zellikle \u00e7ocularda t\u00fcketiminde \u00f6nemli rol al\u0131r.<\/p>\n
\nC vitamini oran\u0131 y\u00fcksek olan bir meyvedir. Kivinin bitkisel besinleri DNA\u2019y\u0131 korur,antioksidan \u00f6zelli\u011fi vard\u0131r,kan \u015fekeri kontrol\u00fc i\u00e7in yararl\u0131d\u0131r,kolon kanserini engellenmesine yard\u0131mc\u0131 olmaktad\u0131r.Ast\u0131ma kar\u015f\u0131 koruma sa\u011flar,Kivi kolesterol seviyesini d\u00fc\u015f\u00fcr\u00fcr, kan bas\u0131nc\u0131n\u0131 ayarlayarak y\u00fcksek tansiyonu d\u00fc\u015f\u00fcr\u00fcr, g\u00f6\u011f\u00fcs kanserini \u00f6nlemede faydal\u0131d\u0131r, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir, kan\u0131 temizler, grip ve so\u011fuk alg\u0131nl\u0131\u011f\u0131nda tedavi edicidir.1 adet kivi=46 kalori oldu\u011fu i\u00e7in \u00f6\u011fle ve ak\u015fam \u00f6\u011f\u00fcnlerinde bir \u00f6\u011f\u00fcnde 3 kivi yiyerek i\u015ftah\u0131n\u0131z\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde kesebilirsiniz. Bu da i\u015ftah kesici bir meyve olarak kivi ile zay\u0131flama sa\u011flayacakt\u0131r. Ayn\u0131 zamanda sindirimi rahatlat\u0131c\u0131 \u00f6zelli\u011fi vard\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"