{"id":4058,"date":"2026-01-29T01:39:06","date_gmt":"2026-01-29T01:39:06","guid":{"rendered":"https:\/\/bihavadis.com\/?p=4058"},"modified":"2026-01-29T01:39:06","modified_gmt":"2026-01-29T01:39:06","slug":"yaza-fit-girmek-isteyenlere-uzman-onerileri","status":"publish","type":"post","link":"https:\/\/bihavadis.com\/index.php\/2026\/01\/29\/yaza-fit-girmek-isteyenlere-uzman-onerileri\/","title":{"rendered":"Yaza fit girmek isteyenlere uzman \u00f6nerileri"},"content":{"rendered":"
<\/div>\n

“Yaz\u0131n kavurucu s\u0131ca\u011f\u0131ndan kurtulmak, kendimizi bitkin hissetmemek, a\u015f\u0131r\u0131 terleme, nefes darl\u0131\u011f\u0131, tansiyon d\u00fczensizli\u011fi gibi problemler ya\u015famamak i\u00e7in en k\u0131sa s\u00fcrede beslenme d\u00fczenimizi yeterli ve dengeli beslenme<\/strong> ilkelerine adapte etmemiz gerekir.” <\/strong>diyen beslenme ve diyet uzmanlar\u0131, \u015fok diyetler konusunda uyard\u0131.<\/p>\n

“\u015eOK D\u0130YETLER SA\u011eLI\u011eINIZDAN EDER”<\/span><\/p>\n

3-4 g\u00fcnl\u00fck a\u00e7l\u0131k oru\u00e7lar\u0131 veya g\u00fcnl\u00fck kalori al\u0131m\u0131n\u0131n 200 ila 800 aras\u0131nda s\u0131n\u0131rland\u0131r\u0131ld\u0131\u011f\u0131 \u00e7ok az yemek yedirerek zay\u0131flatan \u00e7ok d\u00fc\u015f\u00fck kalorili diyetlere dikkat \u00e7eken diyetisyenler, \u201c\u015eok diyetlerde yap\u0131lan en b\u00fcy\u00fck hata ki\u015filerin genelde sadece tek tip bir besinle beslenmesidir. Y\u00fcksek proteinli diyetler, sadece sebze suyu t\u00fcketmeye dayal\u0131 detoks diyetleri, meyve diyetleri (karpuz diyeti, hurma diyeti, muz diyeti gibi), lahana diyeti, patates diyeti, yo\u011furt diyeti gibi sadece protein, sadece karbonhidrat, sadece \u00e7orba, sadece sebze t\u00fcketilen bu diyetler k\u0131sa s\u00fcrede h\u0131zl\u0131 kilo verdirebilir ama daha sonras\u0131nda v\u00fccut yetersiz enerji al\u0131m\u0131na uyum sa\u011flar ve metabolizma h\u0131z\u0131 \u00e7ok yava\u015flad\u0131\u011f\u0131 i\u00e7in ki\u015fi a\u00e7 kalmas\u0131na ra\u011fmen kilo verememeye ba\u015flar.<\/strong><\/p>\n

\u015eok diyetler ara vermeden yap\u0131ld\u0131klar\u0131nda ki\u015filerde beslenme yetersizli\u011fi, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminde zay\u0131fl\u0131k, ani kalp krizi, sa\u00e7 d\u00f6k\u00fclmesi, depresyon, yorgunluk, karaci\u011ferde ya\u011flanma gibi sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abilmektedir.\u201d<\/strong> ifadesinde bulundu.<\/p>\n

“\u015eEKERL\u0130 \u00dcR\u00dcNLER\u0130 HAYATINIZDAN \u00c7IKARIN”<\/b><\/p>\n

Beslenme ve diyet uzmanlar\u0131, yaza fit girmeye yard\u0131m edebilecek \u00f6nerilerini \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n

\n
<\/div>\n<\/div>\n

\u201cYa\u011f ve karbonhidrat t\u00fcketiminizi azalt\u0131n; protein ve kalsiyum t\u00fcketiminizi art\u0131r\u0131n. Et, tavuk, bal\u0131k, yumurta, peynir, s\u00fct, yo\u011furt ve kefire g\u00fcnl\u00fck beslenmenizde mutlaka yer a\u00e7\u0131n. Beyaz ekmek, makarna, kurabiye, kek gibi beyaz un i\u00e7eren basit karbonhidrat kaynaklar\u0131 yerine kurubaklagiller, tam tah\u0131llar, sebze ve meyveler gibi kompleks karbonhidrat kaynaklar\u0131n\u0131 t\u00fcketmeye \u00f6zen g\u00f6sterin. Do\u011fal besinler t\u00fcketin, paketlenmi\u015f haz\u0131r g\u0131dalar\u0131 tercih etmeyin. \u015eekerli \u00fcr\u00fcnleri hayat\u0131n\u0131zdan \u00e7\u0131karmaya \u00e7al\u0131\u015f\u0131n, \u00e7ay\u0131n\u0131za ve kahvenize \u015feker ilave etmeyin. Baharatlara beslenmenizde daha \u00e7ok yer vererek metabolizman\u0131z\u0131 h\u0131zland\u0131r\u0131n.<\/strong><\/p>\n

\u201cHERG\u00dcN 2-3 F\u0130NCAN YE\u015e\u0130L\u00c7AY \u0130\u00c7\u0130N\u201d<\/span>
<\/span><\/b><\/p>\n

Her g\u00fcn 2-3 fincan ye\u015fil \u00e7ay veya ye\u015fil \u00e7ay i\u00e7eren kar\u0131\u015f\u0131k bir bitki \u00e7ay\u0131 i\u00e7meye \u00e7al\u0131\u015f\u0131n. Yaz aylar\u0131nda krema, ya\u011fl\u0131 soslar, mayonez, cips gibi ya\u011fl\u0131 besinlerden ve ya\u011fda k\u0131zartmalardan uzak durulmal\u0131d\u0131r. Kat\u0131 ya\u011flar yerine s\u0131v\u0131 ya\u011flar tercih edilmelidir. Tuz ve tuzlu yiyeceklerden (tur\u015fu, cips, salamura gibi) ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. Posa t\u00fcketimi art\u0131r\u0131lmal\u0131d\u0131r. \u00d6\u011f\u00fcnlerde mutlaka salata veya sebze yeme\u011fine yer verilmeli, g\u00fcn i\u00e7erisinde de 2-3 porsiyon meyve t\u00fcketilmeye \u00e7al\u0131\u015f\u0131lmal\u0131d\u0131r. Enerjisi y\u00fcksek a\u011f\u0131r, \u015ferbetli ve hamur tatl\u0131lar\u0131ndan uzak durulmal\u0131; s\u00fctl\u00fc tatl\u0131lar, meyve tatl\u0131lar\u0131 ve dondurma gibi tatl\u0131lar tercihler edilmelidir.<\/strong><\/p>\n

\u201c12 BARDAK SU \u0130\u00c7MEYE \u00c7ALI\u015eIN\u201d<\/span><\/b><\/p>\n

Yaz aylar\u0131nda hava s\u0131cakl\u0131\u011f\u0131n\u0131n artmas\u0131yla beraber v\u00fccut daha fazla su ve mineral kaybeder. G\u00fcnde ortalama 2,5 litre (12 bardak) su t\u00fcketmeye \u00e7al\u0131\u015f\u0131n. Egzersiz yapt\u0131\u011f\u0131n\u0131zda su ihtiyac\u0131n\u0131z\u0131n daha da fazla artt\u0131\u011f\u0131n\u0131 unutmay\u0131n. Susuzlu\u011fun v\u00fccutta olu\u015fturaca\u011f\u0131 hasarlardan korunmak i\u00e7in susamay\u0131 beklemeden su i\u00e7meye \u00f6zen g\u00f6sterin. S\u0131v\u0131 ihtiyac\u0131n\u0131n kar\u015f\u0131lanmas\u0131nda su haricinde ayran, s\u00fct, maden suyu, \u015fekersiz kompostolar, az \u015fekerli limonata, so\u011fuk bitki \u00e7aylar\u0131 ve taze s\u0131k\u0131lm\u0131\u015f meyve sular\u0131 gibi i\u00e7ecekleri tercih edin. Gazl\u0131 i\u00e7ecekler, a\u015f\u0131r\u0131 \u00e7ay ve kahve t\u00fcketiminden ka\u00e7\u0131n\u0131n.<\/strong><\/p>\n

“G\u00dcNDE 40-50 DAK\u0130KA Y\u00dcR\u00dcY\u00dcN”<\/span><\/p>\n

G\u00fcne sa\u011fl\u0131kl\u0131, besleyici bir kahvalt\u0131yla ba\u015flay\u0131n ve \u00f6\u011f\u00fcn atlamay\u0131n. Uzun saatler a\u00e7 kal\u0131p \u00f6\u011f\u00fcnlerde daha fazla yemenin \u00f6n\u00fcne ge\u00e7mek i\u00e7in ara \u00f6\u011f\u00fcnlerden yararlanmay\u0131 ihmal etmeyin, az az ve s\u0131k s\u0131k yiyin. Su i\u00e7meden kilo veremeyece\u011finizi unutmay\u0131n ve daha fazla su i\u00e7meye \u00e7al\u0131\u015f\u0131n. Ortalama 2,5 litre su i\u00e7ti\u011finizden emin olun. Hareketinizi art\u0131r\u0131n. Haftan\u0131n 3-4 g\u00fcn\u00fc 40-50 dakika s\u00fcren tempolu y\u00fcr\u00fcy\u00fc\u015f, y\u00fczme, bisiklet, ip atlama gibi egzersizler yapmaya \u00e7al\u0131\u015f\u0131n. Egzersiz yapmad\u0131\u011f\u0131n\u0131z g\u00fcnler g\u00fcnl\u00fck ad\u0131m say\u0131n\u0131z\u0131n 10 bini ge\u00e7mesi i\u00e7in \u00e7aba g\u00f6sterin. D\u0131\u015far\u0131da yemek yeme s\u0131kl\u0131\u011f\u0131n\u0131z\u0131 azalt\u0131n. Yemekleri kendiniz yapmaya \u00e7al\u0131\u015f\u0131n ki, kulland\u0131\u011f\u0131n\u0131z malzemeler ve miktarlar\u0131 sizin kontrol\u00fcn\u00fczde olsun. Porsiyonlar\u0131n\u0131z\u0131 k\u00fc\u00e7\u00fclt\u00fcn. Uyku d\u00fczeninize dikkat edin. Uykusuzluk metabolizman\u0131z\u0131 yava\u015flat\u0131r, i\u015ftah\u0131n\u0131z\u0131 art\u0131r\u0131r ve beyine doyma sinyalinin ge\u00e7 gitmesine neden olur.\u201d<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Yaza fit girmek isteyenlere uzmanlar, “Et, tavuk, bal\u0131k, yumurta, peynir, s\u00fct, yo\u011furt ve kefire g\u00fcnl\u00fck beslenmenizde mutlaka yer a\u00e7\u0131n. Yaza fit girmek i\u00e7in yemek yiyin\u201d tavsiyesinde bulundu.<\/p>\n","protected":false},"author":1,"featured_media":4059,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[667,718,717,236,697],"class_list":["post-4058","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-beslenme","tag-cay","tag-diyet","tag-gun","tag-meyve"],"_links":{"self":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/4058","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/comments?post=4058"}],"version-history":[{"count":1,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/4058\/revisions"}],"predecessor-version":[{"id":4061,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/4058\/revisions\/4061"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media\/4059"}],"wp:attachment":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media?parent=4058"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/categories?post=4058"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/tags?post=4058"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}