{"id":3545,"date":"2017-12-29T23:49:17","date_gmt":"2017-12-29T23:49:17","guid":{"rendered":"http:\/\/avrupapress.com\/main\/?p=3545"},"modified":"2019-11-14T22:41:19","modified_gmt":"2019-11-14T22:41:19","slug":"beslenmenin-10-altin-kurali","status":"publish","type":"post","link":"https:\/\/avrupapress.com\/main\/2017\/12\/29\/beslenmenin-10-altin-kurali\/","title":{"rendered":"BESLENMEN\u0130N 10 ALTIN KURALI"},"content":{"rendered":"<p style=\"text-align: center;\"><strong>BESLENMEN\u0130N 10 ALTIN KURALI<\/strong><\/p>\n<p>G\u00fcn\u00fcm\u00fczde insanlar\u0131n kilo kayg\u0131s\u0131nda \u00f6nemli bir art\u0131\u015f g\u00f6r\u00fclmektedir. \u00d6zellikle kad\u0131nlardaki zay\u0131f ( ! ) olma arzusu giderek bir tehdit haline d\u00f6n\u00fc\u015fmektedir. Do\u011fru bilgilere oldu\u011fu kadar hatal\u0131 bilgilere de kolayca ula\u015f\u0131lmas\u0131 yanl\u0131\u015f uygulamalara, bilin\u00e7siz beslenmeye, a\u015f\u0131r\u0131 kilo al\u0131m\u0131 veya kayb\u0131na, ilerleyen zamanlarda da ciddi sa\u011fl\u0131k problemlerine yol a\u00e7maktad\u0131r. \u0130nsanlar\u0131n zaaflar\u0131n\u0131 kullanarak \u00e7e\u015fitli ticari kayg\u0131larla \u00fcretilen zay\u0131flama \u00fcr\u00fcnleri de bir\u00e7ok ki\u015finin hayat\u0131n\u0131 kaybetmesine neden olmu\u015ftur. Burada dikkat edilmesi gereken en \u00f6nemli nokta beslenmenin ki\u015fiye \u00f6zel oldu\u011funu ve bir uzman taraf\u0131ndan kontrol edilerek ki\u015finin istenilen kiloya ula\u015fabilece\u011finin unutulmamas\u0131d\u0131r. \u0130lk olarak doktor kontrol\u00fcnden ge\u00e7erek herhangi bir kronik veya akut hastal\u0131\u011f\u0131n olup olmas\u0131na bak\u0131lmal\u0131d\u0131r. Daha sonraki a\u015famada ise diyetisyen deste\u011fi al\u0131nmal\u0131d\u0131r. E\u011fer bir hastal\u0131k bulunuyorsa doktor-diyetisyen-hasta \u00fc\u00e7l\u00fcs\u00fcn\u00fcn koordine hareket etmesiyle daha do\u011fru sonu\u00e7lar elde edilecektir.<\/p>\n<p>G\u00fcnl\u00fck hayat\u0131m\u0131zda s\u0131kl\u0131kla yapt\u0131\u011f\u0131m\u0131z yanl\u0131\u015flardan kurtulmak ve daha sa\u011fl\u0131kl\u0131 bir hayat i\u00e7in dikkat etmemiz gerekenleri sizler i\u00e7in 10 madde alt\u0131nda toplad\u0131m.<\/p>\n<p>1.D\u00fc\u015f\u00fck Kalorili Beslenmemek:<\/p>\n<p>Yukar\u0131da da belirtti\u011fim gibi beslenme ki\u015fiye \u00f6zel olmal\u0131d\u0131r. Herkesin g\u00fcn i\u00e7erisindeki aktiviteleri, ya\u015fay\u0131\u015f\u0131, sevdi\u011fi veya sevmedi\u011fi besinler farkl\u0131l\u0131k g\u00f6stermektedir. Bu y\u00fczden herkese ayn\u0131 listenin uygulanmas\u0131 do\u011fru de\u011fildir. G\u00fcn i\u00e7eresinde ne kadar kalori almam\u0131z gerekti\u011fini bir diyetisyenin belirlemesi gerekmektedir. Unutulmamal\u0131d\u0131r ki g\u00fcn i\u00e7erisinde gere\u011finden daha az kalori al\u0131nmas\u0131 kilo vermekten daha \u00e7ok kilo al\u0131m\u0131na neden olacakt\u0131r.<\/p>\n<p>2. Karbonhidrat T\u00fcketimi:<\/p>\n<p>Do\u011fru bilinen yanl\u0131\u015flardan biri de diyete ba\u015flarken hemen ekmek, makarna, pilav vb. karbonhidrat kaynaklar\u0131n\u0131n listeden \u00e7\u0131kart\u0131lmas\u0131d\u0131r. Halbuki bizim ana enerji kayna\u011f\u0131m\u0131z karbonhidratlard\u0131r. Ekmek, i\u00e7erisinde B12 vitamini haricinde t\u00fcm B vitaminleri bak\u0131m\u0131ndan zengindir. Ayr\u0131ca tah\u0131l i\u00e7ermesinden dolay\u0131 ba\u011f\u0131rsak hareketlili\u011fi ve sa\u011fl\u0131\u011f\u0131 i\u00e7in \u00f6nemli bir besin olma \u00f6zelli\u011fine sahiptir. Beslenmemizde tam tah\u0131ll\u0131 bu\u011fday veya \u00e7avdar ekme\u011fine porsiyon kontrol\u00fcne dikkat ederek yer vermeliyiz.<\/p>\n<p>3. S\u0131v\u0131 T\u00fcketimi:<\/p>\n<p>\u0130nsanlar e\u011fer v\u00fccutlar\u0131nda bulunan proteinin yar\u0131s\u0131n\u0131, karbonhidrat ve ya\u011f\u0131n hepsini, v\u00fccut suyunun %10\u2019unu kaybetti\u011finde ya\u015fam\u0131 tehlikeye girmektedir. %20 oran\u0131nda bir azalma \u00f6l\u00fcmle sonu\u00e7lanmaktad\u0131r. G\u00fcnl\u00fck s\u0131v\u0131 ihtiyac\u0131 ortalama olarak 2 \u2013 3 L.\u2019dir.<\/p>\n<p>4. Meyve ve Sebze T\u00fcketimi:<\/p>\n<p>Mevsimindeki sebze ve meyvelerin t\u00fcketilmesi sa\u011fl\u0131\u011f\u0131m\u0131z\u0131n korunmas\u0131 bak\u0131m\u0131ndan \u00f6nemlidir. Sat\u0131n al\u0131rken \u00e7\u00fcr\u00fck ve \u00fczerinde yar\u0131klar\u0131n olmamas\u0131na dikkat edilmelidir. G\u00fcn i\u00e7erisinde t\u00fcketilen meyve ve sebze porsiyonun toplam\u0131 5 \u2013 10 aras\u0131nda olmal\u0131d\u0131r. Sebzelerin pi\u015firildikten sonra suyunun d\u00f6k\u00fclmesi vitamin ve mineral kay\u0131plar\u0131na neden olmaktad\u0131r.<\/p>\n<p>5. S\u0131v\u0131 Ya\u011f T\u00fcketimi:<\/p>\n<p>G\u00fcnl\u00fck ya\u011f t\u00fcketimi enerjimizin %25-30\u2019unu kar\u015f\u0131lamal\u0131d\u0131r. Ya\u011f t\u00fcketimimizin %7\u2019sini doymu\u015f %23\u2019\u00fcn\u00fcn doymam\u0131\u015f ya\u011flardan olu\u015fmal\u0131d\u0131r. Bu da diyetimizde ya\u011f olarak daha \u00e7ok s\u0131v\u0131 ya\u011f t\u00fcketmemiz gerekti\u011fi anlam\u0131na gelmektedir. Zeytin ya\u011f\u0131 ile ay\u00e7i\u00e7ek ya\u011f\u0131n\u0131 kar\u0131\u015ft\u0131rarak kullanmak ( 1:1 oran\u0131nda ) sa\u011fl\u0131kl\u0131 bir tercihtir.<\/p>\n<p>6. Yava\u015f Yemek:<\/p>\n<p>\u00d6\u011f\u00fcnler en az 15 \u2013 20 dk. boyunca s\u00fcrd\u00fcr\u00fclmelidir. \u00c7\u00fcnk\u00fc bu s\u00fcre zarf\u0131nda midede ghrelin hormonu salg\u0131lanmaya ba\u015flay\u0131p doygunluk hissi olu\u015facakt\u0131r. Lokmalar iyice \u00e7i\u011fnendikten sonra yutulmal\u0131d\u0131r.<\/p>\n<p>7. Ye\u015fil \u00c7ay- Kahve:<\/p>\n<p>Metabolizman\u0131n h\u0131zlanmas\u0131na faydal\u0131 olan baz\u0131 besinler bulunmaktad\u0131r. Bunlardan ikisi ye\u015fil \u00e7ay ve kahvedir. G\u00fcn i\u00e7erisinde e\u011fer tansiyon sorunumuz yoksa 2 bardak ye\u015fil \u00e7ay t\u00fcketimi bize faydal\u0131 olacakt\u0131r. Kahvenin ise sade ve s\u00fcts\u00fcz olmas\u0131 gerekmektedir. Kalp sa\u011fl\u0131\u011f\u0131n\u0131n korunmas\u0131nda g\u00fcnde 1 fincan kahvenin etkili oldu\u011fu g\u00f6r\u00fclmektedir.<\/p>\n<p>8. \u015eeker \u2013 Tuz:<\/p>\n<p>Sa\u011fl\u0131kl\u0131 bir hayat i\u00e7in rafine \u015fekeri ve tuzu m\u00fcmk\u00fcn oldu\u011funca hayat\u0131m\u0131zdan \u00e7\u0131karmam\u0131z gerekmektedir. Fazla tuz t\u00fcketimi hipertansiyon, kalp hastal\u0131klar\u0131, obezite, diyabet, b\u00f6brek hastal\u0131klar\u0131na, baz\u0131 kanser t\u00fcrlerine neden olmaktad\u0131r. D\u00fcnya sa\u011fl\u0131k \u00f6rg\u00fct\u00fc g\u00fcnl\u00fck tuz t\u00fcketiminin 5 gram olmas\u0131n\u0131 tavsiye etmektedir. G\u00fcnl\u00fck t\u00fcketilmesi gereken \u015feker miktar\u0131 ise al\u0131nan enerjinin %5\u2019ini ge\u00e7memelidir.<\/p>\n<p>9. Paket G\u0131dalar:<\/p>\n<p>Paket g\u0131dalar i\u00e7lerinde bulundurduklar\u0131 koruyucular ve katk\u0131 maddelerinden dolay\u0131 sa\u011fl\u0131\u011f\u0131 ciddi bir \u015fekilde tehdit etmektedir. Trans ya\u011f, rafine \u015feker, glukoz \u015furuplar\u0131, MSG, nitrit, nitrat vb. \u00e7e\u015fitli zararl\u0131 maddeler bulundurmas\u0131 uzun vadede kanser, obezite, kalp damar hastal\u0131klar\u0131 ba\u015fta olmak \u00fczere bir\u00e7ok hastal\u0131\u011fa neden olmaktad\u0131r. Beslenmede paket g\u0131dalar\u0131n yerine ev yap\u0131m\u0131 do\u011fal \u00fcr\u00fcnler tercih edilmelidir.<\/p>\n<p>10. Me\u015frubatlar \u2013 Alkol:<\/p>\n<p>G\u00fcnl\u00fck s\u0131v\u0131 t\u00fcketiminin en az 2 \u2013 3 L. olmas\u0131 gerekti\u011fini yukar\u0131da belirtmi\u015ftik. Al\u0131nan bu s\u0131v\u0131lar\u0131nda b\u00fcy\u00fck oran\u0131n\u0131 su olu\u015fturmal\u0131d\u0131r. \u0130\u00e7ilen meyve sular\u0131, gazl\u0131 i\u00e7ecekler, meyveli sodalar vb. me\u015frubatlar ile alkol diyette bulunmamas\u0131 gereken s\u0131v\u0131lard\u0131r. Me\u015frubatlar\u0131n i\u00e7erisinde bulunan rafine \u015feker, d\u00fc\u015f\u00fck posa ve y\u00fcksek enerji nedeniyle de kilo kontrol\u00fcn\u00fcn sa\u011flanmas\u0131ndaki en b\u00fcy\u00fck d\u00fc\u015fmanlardan biridir. Ayr\u0131ca i\u00e7erlerinde yer alan ve etiketlerinde dahi \u00fczerinde belirtilmeyen bir\u00e7ok \u015f\u00fcpheli ve koruyucu katk\u0131 maddesi yer almaktad\u0131r. Alkol ise beyin ba\u015fta olmak \u00fczere karaci\u011fer, mide, g\u00f6z, b\u00f6brek, kalp gibi bir\u00e7ok organda tahribata sebep olmaktad\u0131r. Gastrit, \u00fclser, kanser, damar t\u0131kan\u0131kl\u0131\u011f\u0131, kalp yetmezli\u011fi, adet d\u00fczensizli\u011fi, karaci\u011fer yetmezli\u011fi ve daha say\u0131s\u0131z hastal\u0131\u011fa davetiye \u00e7\u0131karmaktad\u0131r. Alkol\u00fcn diyette yer almas\u0131 bu ve daha bir\u00e7ok sebepten \u00f6t\u00fcr\u00fc kesinlikle yasakt\u0131r.<\/p>\n<p><strong>AYIN NOTU<\/strong><\/p>\n<p>v Kad\u0131nlarda; bel \u00f6l\u00e7\u00fcs\u00fc 80 \u00fczerinde oldu\u011funda artm\u0131\u015f risk, 88 \u00fczerinde oldu\u011funda ise y\u00fcksek risk alt\u0131na girmektedir!<\/p>\n<p>v Erkeklerde; bel \u00f6l\u00fcs\u00fc 94 \u00fczerinde oldu\u011funda artm\u0131\u015f risk, 102 \u00fczerinde oldu\u011funda ise y\u00fcksek risk alt\u0131na girmektedir!<\/p>\n<p><strong>AYIN BES\u0130N\u0130<\/strong><\/p>\n<p>Kerevizin Faydalar\u0131:<\/p>\n<p>v A, B ve C vitaminlerinden zengindir.<\/p>\n<p>v Bak\u0131r, mangan, selenyum, \u00e7inko ve fosfor i\u00e7erir.<\/p>\n<p>v Karaci\u011feri temizler,<\/p>\n<p>v \u0130drar\u0131 s\u00f6ker,<\/p>\n<p>v \u0130\u00e7 salg\u0131 bezlerini \u00f6zellikle b\u00f6brek \u00fcst\u00fc bezlerini \u00e7al\u0131\u015ft\u0131r\u0131r,<\/p>\n<p>v Sinir yorgunlu\u011funu engeller,<\/p>\n<p>v Unutkanl\u0131\u011fa iyi gelir,<\/p>\n<p>v Kan ve s\u00fct yapar,<\/p>\n<p>v Y\u00fcksek tansiyona iyi gelir,<\/p>\n<p>v Mideyi g\u00fc\u00e7lendirir,<\/p>\n<p>v Uykusuzlu\u011fu giderir,<\/p>\n<p>v Ba\u015f a\u011fr\u0131lar\u0131n\u0131 ge\u00e7irir,<\/p>\n<p>v Kan\u0131 pisliklerden temizler.<\/p>\n<p>Online diyet hizmetimden yararlanmak i\u00e7in bana whatsApp, instagram veya mail yoluyla ula\u015fabilirsiniz.<\/p>\n<p>whatsApp : +90 534 305 17 54<\/p>\n<p>instagram: <a href=\"https:\/\/www.instagram.com\/dyt.aysenurrabiaonen\/?hl=tr\">https:\/\/www.instagram.com\/dyt.aysenurrabiaonen\/?hl=tr\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 <\/a><\/p>\n<p>e-mail: <a href=\"mailto:rabia_onen@windowslive.com\">rabia_onen@windowslive.com<\/a><\/p>\n<p style=\"text-align: right;\"><strong>D\u0130YET\u0130SYEN AY\u015eENUR RAB\u0130A \u00d6NEN<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>BESLENMEN\u0130N 10 ALTIN KURALI G\u00fcn\u00fcm\u00fczde insanlar\u0131n kilo kayg\u0131s\u0131nda \u00f6nemli bir art\u0131\u015f g\u00f6r\u00fclmektedir. \u00d6zellikle kad\u0131nlardaki zay\u0131f ( ! ) olma arzusu giderek bir tehdit haline d\u00f6n\u00fc\u015fmektedir. Do\u011fru bilgilere oldu\u011fu kadar hatal\u0131 bilgilere de kolayca ula\u015f\u0131lmas\u0131 yanl\u0131\u015f uygulamalara, bilin\u00e7siz beslenmeye, a\u015f\u0131r\u0131 kilo al\u0131m\u0131 veya kayb\u0131na, ilerleyen zamanlarda da ciddi sa\u011fl\u0131k problemlerine yol a\u00e7maktad\u0131r. \u0130nsanlar\u0131n zaaflar\u0131n\u0131 kullanarak \u00e7e\u015fitli [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":8877,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,16,3,17,18,19,2,1],"tags":[2554,2553,2555],"class_list":["post-3545","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-avrupa","category-belcika","category-dunya","category-ekonomi","category-kultur-sanat","category-tanitim","category-turkiye","category-uncategorized","tag-10-altin","tag-beslenmenin","tag-kurali"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>BESLENMEN\u0130N 10 ALTIN KURALI - AvrupaPress<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/avrupapress.com\/2017\/12\/29\/beslenmenin-10-altin-kurali\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"BESLENMEN\u0130N 10 ALTIN KURALI - AvrupaPress\" \/>\n<meta property=\"og:description\" content=\"BESLENMEN\u0130N 10 ALTIN KURALI G\u00fcn\u00fcm\u00fczde insanlar\u0131n kilo kayg\u0131s\u0131nda \u00f6nemli bir art\u0131\u015f g\u00f6r\u00fclmektedir. \u00d6zellikle kad\u0131nlardaki zay\u0131f ( ! ) olma arzusu giderek bir tehdit haline d\u00f6n\u00fc\u015fmektedir. Do\u011fru bilgilere oldu\u011fu kadar hatal\u0131 bilgilere de kolayca ula\u015f\u0131lmas\u0131 yanl\u0131\u015f uygulamalara, bilin\u00e7siz beslenmeye, a\u015f\u0131r\u0131 kilo al\u0131m\u0131 veya kayb\u0131na, ilerleyen zamanlarda da ciddi sa\u011fl\u0131k problemlerine yol a\u00e7maktad\u0131r. \u0130nsanlar\u0131n zaaflar\u0131n\u0131 kullanarak \u00e7e\u015fitli [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/avrupapress.com\/2017\/12\/29\/beslenmenin-10-altin-kurali\/\" \/>\n<meta property=\"og:site_name\" content=\"AvrupaPress\" \/>\n<meta property=\"article:published_time\" content=\"2017-12-29T23:49:17+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-11-14T22:41:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/avrupapress.com\/wp-content\/uploads\/2017\/12\/sebze-ile-zayiflayin-758x380.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"758\" \/>\n\t<meta property=\"og:image:height\" content=\"380\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ay\u015fenur Rabia \u00d6nen\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ay\u015fenur Rabia \u00d6nen\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture est.\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/avrupapress.com\/2017\/12\/29\/beslenmenin-10-altin-kurali\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/avrupapress.com\/2017\/12\/29\/beslenmenin-10-altin-kurali\/\"},\"author\":{\"name\":\"Ay\u015fenur Rabia \u00d6nen\",\"@id\":\"https:\/\/avrupapress.com\/#\/schema\/person\/5a70642ed27e7e42f7dd72992e394b2d\"},\"headline\":\"BESLENMEN\u0130N 10 ALTIN KURALI\",\"datePublished\":\"2017-12-29T23:49:17+00:00\",\"dateModified\":\"2019-11-14T22:41:19+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/avrupapress.com\/2017\/12\/29\/beslenmenin-10-altin-kurali\/\"},\"wordCount\":1178,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/avrupapress.com\/#\/schema\/person\/0223dca19c72c43575bf30d1a2d8f4fa\"},\"image\":{\"@id\":\"https:\/\/avrupapress.com\/2017\/12\/29\/beslenmenin-10-altin-kurali\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/avrupapress.com\/main\/wp-content\/uploads\/2017\/12\/sebze-ile-zayiflayin-758x380.jpg\",\"keywords\":[\"10 ALTIN\",\"BESLENMEN\u0130N\",\"KURALI\"],\"articleSection\":[\"Avrupa\",\"Bel\u00e7ika\",\"D\u00fcnya\",\"Ekonomi\",\"K\u00fclt\u00fcr-Sanat\",\"Tan\u0131t\u0131m\",\"T\u00fcrkiye\",\"Uncategorized\"],\"inLanguage\":\"fr-BE\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/avrupapress.com\/2017\/12\/29\/beslenmenin-10-altin-kurali\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/avrupapress.com\/2017\/12\/29\/beslenmenin-10-altin-kurali\/\",\"url\":\"https:\/\/avrupapress.com\/2017\/12\/29\/beslenmenin-10-altin-kurali\/\",\"name\":\"BESLENMEN\u0130N 10 ALTIN KURALI - 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