D\u00fc\u015f\u00fck karbonhidrat, keto, aral\u0131kl\u0131 oru\u00e7 yahut \u015fekersiz beslenme… Bir\u00e7o\u011fumuz hayat\u0131m\u0131zda en az bir kere kilo vermek i\u00e7in tan\u0131nan diyetleri denemi\u015ftir.\u00a0<\/p>\n
\u0130nternet ve kitaplar, her biri en d\u00fczg\u00fcn\u00fc oldu\u011funu sav eden say\u0131s\u0131z kilo verme form\u00fcl\u00fcyle dolu. Pekala, hangisi hakikaten i\u015fe yar\u0131yor ve daha da k\u0131ymetlisi, hangisi s\u00fcrd\u00fcr\u00fclebilir?<\/p>\n
KALICI MUVAFFAK\u0130YET\u0130N\u0130N YOLU HAFTADA 500 GRAMDAN GE\u00c7\u0130YOR<\/span><\/b><\/p>\n Almanya’n\u0131n \u00f6nde gelen yay\u0131n organlar\u0131ndan FOCUS online’a konu\u015fan beslenme uzman\u0131 Daniela Krehl, “mucize” vaat eden diyetlerin ekseriyetle h\u00fcsranla sonu\u00e7land\u0131\u011f\u0131n\u0131 belirtiyor.\u00a0<\/p>\n “6 g\u00fcnde 7 kilo” \u00fczere ger\u00e7ek\u00e7i olmayan maksatlar yerine, uzun vadeli ve sa\u011fl\u0131kl\u0131 bir yakla\u015f\u0131m\u0131n benimsenmesi gerekti\u011fini vurguluyor. Uzmana nazaran as\u0131l s\u0131r, s\u00fcratli sonu\u00e7larda de\u011fil, hayat usul\u00fcne d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilecek kolay lakin tesirli prensiplerde bilinmeyen.<\/p>\n Krehl, “Kal\u0131c\u0131 muvaffakiyet i\u00e7in haftada en fazla 500 gram kaybetmek, \u015fok diyetlerle s\u00fcratle kilo vermekten \u00e7ok daha mant\u0131kl\u0131d\u0131r. S\u00fcratli verilen kilolar \u00e7oklukla ziyadesiyle geri al\u0131n\u0131r,” diyerek kal\u0131c\u0131 kilo vermenin temel ta\u015flar\u0131n\u0131 6 hususta \u00f6zetliyor.<\/p>\n 1. Lif G\u00fcc\u00fcyle Gelen Tokluk<\/span><\/b><\/p>\n Beslenme uzman\u0131, lifli besinlerin d\u00fc\u015f\u00fck kalorili olmalar\u0131n\u0131n yan\u0131 s\u0131ra sindirimi yava\u015flatarak uzun m\u00fchlet tokluk hissi verdi\u011fini a\u00e7\u0131kl\u0131yor. Bu sayede daha az yiyerek kilo denetimi sa\u011flamak kolayla\u015f\u0131yor.<\/p>\n Neler T\u00fcketmeli? <\/strong>Lahana, havu\u00e7 \u00fczere sebzeler, tam tah\u0131ll\u0131 ekmek ve makarna \u00fczere eserler ile meyveler lif a\u00e7\u0131s\u0131ndan epeyce zengindir.<\/p>\n Krehl, elman\u0131n g\u00fcc\u00fcne dikkat \u00e7ekerek “Elma hem doyurucu hem de d\u00fc\u015f\u00fck kalorilidir. Bir paket \u00e7ikolatan\u0131n kalorisini almak i\u00e7in d\u00f6rt-be\u015f elma yemeniz gerekir. Me\u011fer iki elma yedi\u011finizde b\u00fcsb\u00fct\u00fcn doyars\u0131n\u0131z. Bir \u00e7ikolata ise sizi tok hissettirmedi\u011fi i\u00e7in ekseriyetle ikincisine y\u00f6nelirsiniz.” tabirlerini kulland\u0131.<\/p>\n 2. Protein: Metabolizman\u0131n Dostu<\/span><\/b><\/p>\n Proteinler de birebir lifler \u00fczere tokluk m\u00fchletini uzatarak daha az kalori alman\u0131za yard\u0131mc\u0131 olur. Lakin Krehl, protein kayna\u011f\u0131 se\u00e7iminin kritik oldu\u011funu belirtiyor: “\u00d6ncelikle bitkisel proteinlere odaklanmak de\u011ferlidir. Et, bal\u0131k ve yumurta \u00fczere hayvansal proteinler \u00f6l\u00e7\u00fcl\u00fc t\u00fcketilmelidir.”<\/p>\n Baklagiller, kuruyemi\u015fler, yulaf ezmesi ve s\u00fczme peynir \u00fczere besinler hem protein a\u00e7\u0131s\u0131ndan g\u00fc\u00e7l\u00fc hem de uzun m\u00fchlet tok tutma \u00f6zellikleriyle \u00f6ne \u00e7\u0131k\u0131yor.<\/p>\n 3. Suyun Zay\u0131flatan Etkisi<\/span><\/b><\/p>\n Bol su i\u00e7menin kilo vermede \u00e7ift istikametli bir tesiri oldu\u011funu belirten uzman, “S\u0131v\u0131, mideyi doldurarak tokluk hissi yarat\u0131r. T\u0131pk\u0131 vakitte beden, i\u00e7ilen so\u011fuk suyu kendi s\u0131cakl\u0131\u011f\u0131na getirmek i\u00e7in g\u00fc\u00e7 harcar ve bu da ekstra kalori yak\u0131m\u0131 demektir,” diyor.<\/p>\n 4. G\u00f6r\u00fcnmez D\u00fc\u015fman: \u015eeker<\/span><\/b><\/p>\n Kilo vermek isteyenler i\u00e7in \u015feker en b\u00fcy\u00fck p\u00fcr\u00fczlerden biridir. Alman Beslenme Derne\u011fi, g\u00fcnl\u00fck \u015feker t\u00fcketiminin 50 gram\u0131 ge\u00e7memesini \u00f6nerirken, kilo verme maksad\u0131 olanlar i\u00e7in bu hudut 25 grama d\u00fc\u015f\u00fcyor.<\/p>\n 25 Gram \u015eeker Ne Demek? Yakla\u015f\u0131k olarak k\u00fc\u00e7\u00fck bir bardak (250 ml) kola, bir adet muz yahut 200 gram \u00fcz\u00fcme muadildir.<\/p>\n 5. Yava\u015f ve \u015euurlu Yemek Yeme Sanat\u0131<\/span><\/b><\/p>\n Ayakta yahut \u00e7abukla yemek yiyenler, fark\u0131nda olmadan daha fazla t\u00fcketme e\u011filimindedir. Zira tokluk hissinin beyne ula\u015fmas\u0131 yakla\u015f\u0131k 20 dakika s\u00fcrer. Yeme\u011fe vakit ay\u0131rmak ve yava\u015f yemek, bedenin “doydum” sinyalini almas\u0131na f\u0131rsat tan\u0131r ve \u00e7ok yemeyi \u00f6nler.<\/p>\n 6. Olmazsa Olmaz: Hareket<\/span><\/b><\/p>\n Uzman Krehl, bir\u00e7ok ki\u015finin duymak istemese de en temel ger\u00e7e\u011fin alt\u0131n\u0131 \u00e7iziyor: “Egzersiz ve spor, yaln\u0131zca kilo vermenize de\u011fil, birebir vakitte verdi\u011finiz kiloyu koruman\u0131za da yard\u0131mc\u0131 olur.”<\/p>\n G\u00fcnl\u00fck Hayata Dahil Edin: Asans\u00f6r yerine merdiven kullanmak, k\u0131sa aralar\u0131 y\u00fcr\u00fcyerek yahut bisikletle katetmek \u00fczere kolay de\u011fi\u015fikliklerle ba\u015flay\u0131n.<\/p>\n Konfor Alan\u0131n\u0131z\u0131n D\u0131\u015f\u0131na \u00c7\u0131k\u0131n: “G\u00fcnde en az bir sefer nefes nefese kalmal\u0131s\u0131n\u0131z,” diyen Krehl, yaln\u0131zca rahat tempoda yap\u0131lan idmanlar\u0131n k\u00e2fi olmad\u0131\u011f\u0131n\u0131 belirtiyor.<\/p>\n Hedefiniz Ne Olmal\u0131? G\u00fcnde en az 30 dakikal\u0131k bir aktivite hedeflenmelidir. Ko\u015fu \u00fczere dayan\u0131kl\u0131l\u0131k sporlar\u0131n\u0131, kuvvet idman\u0131yla birle\u015ftirmek en tesirli yakla\u015f\u0131md\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":" Kilo vermek art\u0131k sanc\u0131l\u0131 diyetlere ba\u011fl\u0131 de\u011fil; uzmanlar, yaln\u0131zca hayat\u0131n\u0131za kataca\u011f\u0131n\u0131z 6 kolay kural\u0131n zay\u0131flama s\u00fcrecinde mucizevi fark yaratabilece\u011fini s\u00f6yl\u00fcyor.<\/p>\n","protected":false},"author":1,"featured_media":58465,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[29],"tags":[517,7713,3625,2043,523],"class_list":["post-58464","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-gram","tag-kilo-verme","tag-protein","tag-uzman","tag-yeme"],"_links":{"self":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts\/58464","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/comments?post=58464"}],"version-history":[{"count":1,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts\/58464\/revisions"}],"predecessor-version":[{"id":58466,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/posts\/58464\/revisions\/58466"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/media\/58465"}],"wp:attachment":[{"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/media?parent=58464"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/categories?post=58464"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ikimisli.tr\/index.php\/wp-json\/wp\/v2\/tags?post=58464"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}