{"id":5898,"date":"2018-07-07T22:14:26","date_gmt":"2018-07-07T22:14:26","guid":{"rendered":"http:\/\/avrupapress.com\/main\/?p=5898"},"modified":"2019-11-14T22:57:07","modified_gmt":"2019-11-14T22:57:07","slug":"spor-ve-beslenme","status":"publish","type":"post","link":"https:\/\/avrupapress.com\/main\/2018\/07\/07\/spor-ve-beslenme\/","title":{"rendered":"SPOR ve BESLENME"},"content":{"rendered":"<p style=\"text-align: center;\"><strong>SPOR ve BESLENME<\/strong><\/p>\n<p>Sporcular\u0131n, yapm\u0131\u015f olduklar\u0131 antremanlar\u0131n etkilerini g\u00f6sterebilmeleri, performans ve dayan\u0131kl\u0131l\u0131klar\u0131n\u0131 geli\u015ftirebilmeleri i\u00e7in dikkat etmeleri gereken en b\u00fcy\u00fck etken beslenmedir. Ki\u015finin ya\u015f\u0131na, cinsiyetine, yapt\u0131\u011f\u0131 spora ve s\u00fcresine g\u00f6re beslenmesi de farkl\u0131l\u0131k g\u00f6stermektedir. Kilo kaybetmek ya da kazanmak isteyen sporcular\u0131n haftada 0.5 kg kazan\u0131m veya kayb\u0131n\u0131 fazla ge\u00e7memeleri gerekmektedir. Enerji gereksinimi bir diyetisyen kontrol\u00fcnde belirlenip uygun bir diyet haz\u0131rlanmal\u0131d\u0131r.<\/p>\n<p>Sporcular i\u00e7in en \u00f6nemli besin \u00f6gelerinin ba\u015f\u0131nda karbonhidratlar gelmektedir. Karbonhidratlar\u0131n yap\u0131 ta\u015f\u0131 olan glikozlar, kaslar\u0131n temel yak\u0131t\u0131d\u0131r. Spor esnas\u0131nda kaslardaki glikojen depolar\u0131 kullan\u0131lmaktad\u0131r. Antreman sonras\u0131ndaki ilk 30 dk ile 2 saat i\u00e7erisinde bu kay\u0131p yerine konmazsa kas kay\u0131plar\u0131 meydana gelmektedir.<\/p>\n<p>T\u00fcketilen karbonhidrat\u0131n glisemik indeksi de \u00f6nem ta\u015f\u0131maktad\u0131r. Glisemik indeks, bir besinin kan \u015fekerinde meydana getirdi\u011fi art\u0131\u015f olarak en basit \u015fekilde ifade edilmektedir. Antreman esnas\u0131nda ve sonras\u0131nda d\u00fc\u015fen kan \u015fekerini dengelemek i\u00e7in glisemik indeksi y\u00fcksek besinler tercih edilmelidir. \u00d6rne\u011fin kurutulmu\u015f veya taze meyveler, pirin\u00e7, patates bunlardan baz\u0131lar\u0131d\u0131r. Glisemik indeksin yan\u0131 s\u0131ra karbonhidrat \u00e7e\u015fidi de \u00f6nemli olan bir di\u011fer fakt\u00f6rd\u00fcr. Kompleks karbonhidrat dedi\u011fimiz ekmek, tah\u0131llar, pirin\u00e7, makarna, kuru baklagiller vb. bu kategoriye girmektedir ve sporcular beslenmelerinde genel olarak bu besinleri t\u00fcketmelidir. Sadece antreman\u0131n \u00f6ncesinde ve hemen sonras\u0131nda basit karbonhidratlar olan \u015feker, bal, taze veya kurutulmu\u015f meyveler vb. t\u00fcketimi d\u00fc\u015fen kan \u015fekerini dengelemede daha h\u0131zl\u0131 fayda verecektir. Spor \u00f6ncesindeki ana \u00f6\u011f\u00fcn 3 \u2013 4 saat evvelinden yap\u0131lmal\u0131d\u0131r. Gaz yapan, fazla ac\u0131l\u0131, tuzlu besinlerden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/p>\n<p>Proteinler beslenme de \u00f6nemini koruyan bir di\u011fer besin \u00f6gemizdir. Sporcular\u0131n yapt\u0131klar\u0131 en b\u00fcy\u00fck hatalardan biri ise daha \u00e7ok protein a\u011f\u0131rl\u0131kl\u0131 beslenerek kas k\u00fctlelerini artt\u0131rd\u0131klar\u0131 d\u00fc\u015f\u00fcncesidir. H\u00e2lbuki bu do\u011fru bir bilgi de\u011fildir. Spora yeni ba\u015flayanlar\u0131n kas k\u00fctlelerini artt\u0131rmas\u0131 i\u00e7in sadece 3-4 hafta gibi bir s\u00fcre boyunca protein al\u0131m\u0131 artt\u0131r\u0131lmal\u0131 sonra gereken seviyeye indirilmelidir. Al\u0131nan fazla protein adipoz dokuda ya\u011f olarak depolanmaktad\u0131r. Ayr\u0131ca proteinin y\u0131k\u0131m \u00fcr\u00fcn\u00fc olan \u00fcrenin v\u00fccuttan uzakla\u015ft\u0131r\u0131lmas\u0131 i\u00e7in daha fazla idrara \u00e7\u0131karak s\u0131v\u0131 kayb\u0131 ya\u015fanmaktad\u0131r ve b\u00f6brek ile karaci\u011ferin normalden fazla yorulmas\u0131na neden olmaktad\u0131r. Kalsiyumun kayb\u0131nda art\u0131\u015f g\u00f6r\u00fclebilmektedir. Kas art\u0131\u015f\u0131 i\u00e7in do\u011fru bir beslenme ve antreman program\u0131 gerekmektedir.<\/p>\n<p>Proteinin kalitesi burada dikkat etmemiz gereken bir husustur. Hayvansal kaynakl\u0131 olan et, tavuk, bal\u0131k, s\u00fct ve \u00fcr\u00fcnleri tercih edilmelidir. Kuru baklagiller ve tah\u0131llar ise birlikte t\u00fcketilerek besin kalitesi artt\u0131r\u0131lm\u0131\u015f olarak yenilmelidir.<\/p>\n<p>Ya\u011flar do\u011fru t\u00fcketildi\u011fi taktirde g\u00fcvenilir olan enerji kaynaklar\u0131m\u0131zd\u0131r. V\u00fccudumuz i\u00e7in gerekli olan ve sentezleyemedi\u011fimiz ya\u011fda eriyen vitaminlerin al\u0131m\u0131, organlar\u0131n korunmas\u0131, v\u00fccut \u0131s\u0131s\u0131n\u0131n dengelenmesi gibi bir\u00e7ok faydas\u0131 olan ya\u011flar\u0131n t\u00fcketimde kullan\u0131lmas\u0131 da elzemdir. Besinlerle al\u0131nan ya\u011f oran\u0131n\u0131n %15\u2019in alt\u0131na d\u00fc\u015fmesi kan lipitlerinin ve sporcunun performans\u0131n\u0131n zarar g\u00f6rmesine neden olmaktad\u0131r.<\/p>\n<p>Omega 6 ve omega 3 ya\u011f asitlerinin oran\u0131 diyette \u00f6nemli bir unsurdur. 3 \/1 ( omega 6 \/ omega 3 ) oran\u0131nda t\u00fcketilmesi gerekmektedir. Omega 6 kaynaklar\u0131: k\u00fcmes hayvanlar\u0131, bitkisel s\u0131v\u0131 ya\u011flar, hamsi ve tah\u0131llar vb. bir\u00e7ok besinde bulunmaktad\u0131r. Omega 3 kaynaklar\u0131: keten tohumu, ceviz, badem, ya\u011fl\u0131 bal\u0131klar, ye\u015fil yaprakl\u0131 sebzeler, tatl\u0131 patates, marul, brokoli, lahana, kuru fasulye vb. besinlerde yer almaktad\u0131r.<\/p>\n<p>Spor yapan bir bireyin do\u011fru bir beslenme ve antreman program\u0131yla daha sa\u011fl\u0131kl\u0131 kilo kazan\u0131m\u0131 veya kayb\u0131 sa\u011flanmal\u0131d\u0131r. Unutulmamal\u0131d\u0131r ki diyet ki\u015fiye \u00f6zeldir. Yanl\u0131\u015f uygulamalar ki\u015finin sa\u011fl\u0131\u011f\u0131n\u0131 tehdit etmektedir.<\/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:\u00a0<a href=\"https:\/\/www.instagram.com\/dyt.aysenurrabiaonen\/?hl=tr\">https:\/\/www.instagram.com\/dyt.aysenurrabiaonen\/?hl=tr<\/a><\/p>\n<p>e-mail:\u00a0<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>SPOR ve BESLENME Sporcular\u0131n, yapm\u0131\u015f olduklar\u0131 antremanlar\u0131n etkilerini g\u00f6sterebilmeleri, performans ve dayan\u0131kl\u0131l\u0131klar\u0131n\u0131 geli\u015ftirebilmeleri i\u00e7in dikkat etmeleri gereken en b\u00fcy\u00fck etken beslenmedir. Ki\u015finin ya\u015f\u0131na, cinsiyetine, yapt\u0131\u011f\u0131 spora ve s\u00fcresine g\u00f6re beslenmesi de farkl\u0131l\u0131k g\u00f6stermektedir. Kilo kaybetmek ya da kazanmak isteyen sporcular\u0131n haftada 0.5 kg kazan\u0131m veya kayb\u0131n\u0131 fazla ge\u00e7memeleri gerekmektedir. Enerji gereksinimi bir diyetisyen kontrol\u00fcnde belirlenip [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":8867,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,16,3,17,18,15,19,2,1],"tags":[2737,124,1006],"class_list":["post-5898","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-avrupa","category-belcika","category-dunya","category-ekonomi","category-kultur-sanat","category-spor","category-tanitim","category-turkiye","category-uncategorized","tag-beslenme","tag-spor","tag-ve"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>SPOR ve BESLENME - 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\/2018\/07\/07\/spor-ve-beslenme\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SPOR ve BESLENME - AvrupaPress\" \/>\n<meta property=\"og:description\" content=\"SPOR ve BESLENME Sporcular\u0131n, yapm\u0131\u015f olduklar\u0131 antremanlar\u0131n etkilerini g\u00f6sterebilmeleri, performans ve dayan\u0131kl\u0131l\u0131klar\u0131n\u0131 geli\u015ftirebilmeleri i\u00e7in dikkat etmeleri gereken en b\u00fcy\u00fck etken beslenmedir. Ki\u015finin ya\u015f\u0131na, cinsiyetine, yapt\u0131\u011f\u0131 spora ve s\u00fcresine g\u00f6re beslenmesi de farkl\u0131l\u0131k g\u00f6stermektedir. Kilo kaybetmek ya da kazanmak isteyen sporcular\u0131n haftada 0.5 kg kazan\u0131m veya kayb\u0131n\u0131 fazla ge\u00e7memeleri gerekmektedir. 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