K\u0131\u015f aylar\u0131n\u0131n sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klar kazanmak i\u00e7in bir engel de\u011fil; do\u011fru planlama ile bir f\u0131rsata d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilece\u011fini belirten \u0130stanbul Atlas \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ara\u015ft\u0131rma G\u00f6revlisi Ay\u015fenur \u00c7al\u0131k, dengeli beslenme, d\u00fczenli hareket ve bilin\u00e7li tercihlerle kilo kontrol\u00fcn\u00fcn sa\u011flanabilece\u011fini ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin desteklenebilece\u011fini s\u00f6yledi. Hekim veya diyetisyen \u00f6nerisi olmadan besin takviyesi kullan\u0131m\u0131ndan ka\u00e7\u0131n\u0131lmas\u0131 gerekti\u011fini vurgulayan Ay\u015fenur \u00c7al\u0131k, \u201cTakviyeler yerine beslenme d\u00fczeni sa\u011flanmal\u0131 ve ya\u015fam tarz\u0131 de\u011fi\u015fikliklerine gidilmelidir. Bu kapsamda yeterli protein ve lif al\u0131m\u0131 sa\u011flanmal\u0131, d\u00fczenli ana ve ara \u00f6\u011f\u00fcnler yap\u0131lmal\u0131, kan \u015fekerini dengeleyen besin se\u00e7imleri yap\u0131lmal\u0131d\u0131r. Yeterli uyku ve stres y\u00f6netiminin de i\u015ftah kontrol\u00fcnde \u00e7ok daha etkili ve g\u00fcvenli y\u00f6ntemler oldu\u011fu unutulmamal\u0131d\u0131r\u201d tavsiyesinde bulundu.<\/p>\n
\u0130stanbul Atlas \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ara\u015ft\u0131rma G\u00f6revlisi Ay\u015fenur \u00c7al\u0131k, k\u0131\u015f mevsiminde sa\u011fl\u0131kl\u0131, do\u011fru ve dengeli beslenmeye ili\u015fkin de\u011ferlendirmede bulundu.<\/p>\n
Sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131 s\u00fcrd\u00fcr\u00fclmeli<\/p>\n
K\u0131\u015f mevsiminde kilo art\u0131\u015f\u0131 olabildi\u011fini belirten Ay\u015fenur \u00c7al\u0131k, \u201cK\u0131\u015f aylar\u0131nda hava s\u0131cakl\u0131klar\u0131n\u0131n d\u00fc\u015fmesi, g\u00fcn \u0131\u015f\u0131\u011f\u0131ndan daha az faydalan\u0131lmas\u0131 ve fiziksel aktivitenin azalmas\u0131; i\u015ftah art\u0131\u015f\u0131 ve buna ba\u011fl\u0131 kilo al\u0131m\u0131 riskini beraberinde getirmektedir. Bu d\u00f6nemde sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n s\u00fcrd\u00fcr\u00fclmesi hem kilo kontrol\u00fc hem de ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin korunmas\u0131 a\u00e7\u0131s\u0131ndan b\u00fcy\u00fck \u00f6nem ta\u015f\u0131maktad\u0131r\u201d dedi.<\/p>\n
K\u0131\u015f\u0131n i\u015ftah\u0131m\u0131z neden art\u0131yor?<\/p>\n
K\u0131\u015f mevsiminde i\u015ftah art\u0131\u015f\u0131 ile beraber kilo al\u0131m\u0131n\u0131n da kolayla\u015ft\u0131\u011f\u0131n\u0131 ifade eden Ay\u015fenur \u00c7al\u0131k, \u201cSo\u011fuk havalarda v\u00fccut, \u0131s\u0131y\u0131 korumak i\u00e7in daha fazla enerji ihtiyac\u0131 hissedebilir. Buna ek olarak g\u00fcnlerin k\u0131salmas\u0131yla serotonin d\u00fczeylerinde azalma g\u00f6r\u00fclebilir ve bu durum karbonhidrat a\u011f\u0131rl\u0131kl\u0131 besinlere y\u00f6nelimi art\u0131rabilir. Fiziksel aktivitenin azalmas\u0131 ve evde ge\u00e7irilen s\u00fcrenin artmas\u0131 da kilo al\u0131m\u0131n\u0131 kolayla\u015ft\u0131ran fakt\u00f6rler aras\u0131ndad\u0131r\u201d dedi.<\/p>\n
\u0130\u015ftah kontrol\u00fc ya\u015fam tarz\u0131 ile sa\u011flanmal\u0131<\/p>\n
\u0130\u015ftah kontrol\u00fc sa\u011flad\u0131\u011f\u0131 iddia edilen g\u0131da takviyeleri yerine ya\u015fam tarz\u0131 de\u011fi\u015fikli\u011fini \u00f6neren Ay\u015fenur \u00c7al\u0131k, \u201cK\u0131\u015f aylar\u0131nda i\u015ftah kontrol\u00fc m\u00fcmk\u00fcnd\u00fcr; ancak bunun temel yolu beslenme d\u00fczeninin ve ya\u015fam tarz\u0131n\u0131n d\u00fczenlenmesidir. Zaman zaman i\u015ftah kontrol\u00fc amac\u0131yla krom pikolinat gibi g\u0131da takviyeleri \u00f6nerilebilmektedir. Krom, karbonhidrat metabolizmas\u0131nda rol oynayan bir mineraldir; ancak i\u015ftah azaltma veya kilo kayb\u0131 \u00fczerindeki etkilerine dair bilimsel kan\u0131tlar s\u0131n\u0131rl\u0131d\u0131r. Bu nedenle, hekim veya diyetisyen \u00f6nerisi olmadan besin takviyesi kullan\u0131m\u0131ndan ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. Takviyeler yerine beslenme d\u00fczeni sa\u011flanmal\u0131 ve ya\u015fam tarz\u0131 de\u011fi\u015fikliklerine gidilmelidir. Bu kapsamda yeterli protein ve lif al\u0131m\u0131 sa\u011flanmal\u0131, d\u00fczenli ana ve ara \u00f6\u011f\u00fcnler yap\u0131lmal\u0131, kan \u015fekerini dengeleyen besin se\u00e7imleri yap\u0131lmal\u0131d\u0131r. Bu tavsiyelerin yan\u0131 s\u0131ra yeterli uyku ve stres y\u00f6netiminin de i\u015ftah kontrol\u00fcnde \u00e7ok daha etkili ve g\u00fcvenli y\u00f6ntemler oldu\u011fu unutulmamal\u0131d\u0131r\u201d diye konu\u015ftu.<\/p>\n
Enerji dengesinin korunmas\u0131na dikkat edilmeli<\/p>\n
K\u0131\u015f mevsiminde hem a\u011f\u0131rl\u0131k art\u0131\u015f\u0131n\u0131 \u00f6nlemek hem de ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirmek i\u00e7in beslenme d\u00fczeninde yap\u0131lmas\u0131 gerekenlere de\u011finen Ay\u015fenur \u00c7al\u0131k, \u201cK\u0131\u015f aylar\u0131nda beslenme plan\u0131 hem enerji dengesini koruyacak hem de ba\u011f\u0131\u015f\u0131kl\u0131k sistemini destekleyecek \u015fekilde olu\u015fturulmal\u0131d\u0131r. Bu d\u00f6nemde sa\u011fl\u0131kl\u0131 beslenme uygulanmal\u0131d\u0131r. Sa\u011fl\u0131kl\u0131 beslenme i\u00e7in de her g\u00fcn besin gruplar\u0131ndaki besinlerden her birey i\u00e7in gerekli olan miktarlarda t\u00fcketilmelidir. \u00d6rne\u011fin s\u00fct, yo\u011furt grubu (en az 2 porsiyon\/g\u00fcn), et, bal\u0131k, kurubaklagil grubu (1-2 porsiyon\/g\u00fcn), sebze meyve grubu (5-10 poorsiyon\/g\u00fcn) ve tah\u0131l grubundan (4-11 porsiyon\/g\u00fcn) t\u00fcketilerek \u00e7e\u015fitli beslenme sa\u011flanmal\u0131d\u0131r\u201d diye konu\u015ftu.<\/p>\n
Sebze ve meyve t\u00fcketimi art\u0131r\u0131lmal\u0131<\/p>\n
Bu d\u00f6nemde sebze ve meyve t\u00fcketiminin art\u0131r\u0131lmas\u0131 ve \u00f6zellikle mevsim sebzelerinin tercih edilmesi gerekti\u011fini kaydeden Ay\u015fenur \u00c7al\u0131k, \u201c\u00d6zellikle antioksidan ve fitokimyasallar y\u00f6n\u00fcnden zengin \u00e7e\u015fitli renklerdeki sebze ve meyvelerin t\u00fcketilmesi ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7lenmesinde destek olacakt\u0131r. Yeterli protein al\u0131m\u0131na \u00f6zen g\u00f6sterilmeli. Yumurta, bal\u0131k, yo\u011furt, kuru baklagiller d\u00fczenli olarak \u00f6nerilen miktarlarda t\u00fcketilmelidir. Tam tah\u0131ll\u0131 \u00fcr\u00fcnler tercih edilerek lif al\u0131m\u0131 art\u0131r\u0131lmal\u0131d\u0131r. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in D vitamini, C vitamini, \u00e7inko ve antioksidanlardan zengin besinler diyetin bir par\u00e7as\u0131 olmal\u0131d\u0131r. Su t\u00fcketimi so\u011fuk havalarda azalabildi\u011fi i\u00e7in s\u0131v\u0131 al\u0131m\u0131 bilin\u00e7li olarak takip edilmelidir\u201d tavsiyesinde bulundu.<\/p>\n
H\u0131zl\u0131 kilo vermek isteyenler dikkat!<\/p>\n
K\u0131\u015f aylar\u0131nda bahara haz\u0131rl\u0131k amac\u0131yla uygulanan \u015fok diyetlerin, k\u0131sa s\u00fcrede kilo kayb\u0131 sa\u011flasa da sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan riskli oldu\u011funu vurgulayan Ay\u015fenur \u00c7al\u0131k, \u201cHalk aras\u0131nda \u015fok diyetler olarak bilinen tek tipli diyetler pek \u00e7ok sa\u011fl\u0131k sorununa yol a\u00e7abilmektedir. H\u0131zl\u0131 a\u011f\u0131rl\u0131k kayb\u0131; kas kayb\u0131, metabolizma h\u0131z\u0131n\u0131n d\u00fc\u015fmesi, vitamin-mineral yetersizlikleri ve kilo geri kazan\u0131m\u0131 (yo-yo etkisi) gibi olumsuz sonu\u00e7lara yol a\u00e7abilir. Sa\u011fl\u0131kl\u0131 a\u011f\u0131rl\u0131k kayb\u0131; haftada ortalama 0,5\u20131 kg olacak \u015fekilde, dengeli ve s\u00fcrd\u00fcr\u00fclebilir bir beslenme plan\u0131 ile m\u00fcmk\u00fcnd\u00fcr\u201d diye konu\u015ftu.<\/p>\n
K\u0131\u015f mevsiminde kilo kontrol\u00fc i\u00e7in bu tavsiyelere kulak verilmeli<\/p>\n
Ara\u015ft\u0131rma G\u00f6revlisi Ay\u015fenur \u00c7al\u0131k, k\u0131\u015f mevsiminde kilosunu korumak ve sa\u011fl\u0131kl\u0131 kilo vermek isteyenlere \u015fu tavsiyelerde bulundu:<\/p>\n
\u2022 Moda diyetler (\u015fok diyetler, aral\u0131kl\u0131 a\u00e7l\u0131k gibi) yerine sa\u011fl\u0131kl\u0131 beslenme uygulanmal\u0131.<\/p>\n
\u2022 \u00d6\u011f\u00fcn atlanmamal\u0131, d\u00fczenli beslenme al\u0131\u015fkanl\u0131\u011f\u0131 kazan\u0131lmal\u0131d\u0131r.<\/p>\n
\u2022 Porsiyon kontrol\u00fc sa\u011flanmal\u0131, \u00f6zellikle y\u00fcksek kalorili \u015ferbetli tatl\u0131lar t\u00fcketilmemeli ya da m\u00fcmk\u00fcn oldu\u011fu kadar seyrek ve miktar y\u00f6n\u00fcnden az t\u00fcketilmeli, s\u00fctl\u00fc tatl\u0131lar t\u00fcketilmelidir.<\/p>\n
\u2022 Fiziksel aktivite k\u0131\u015f aylar\u0131nda da s\u00fcrd\u00fcr\u00fclmeli; ev i\u00e7i egzersizler veya y\u00fcr\u00fcy\u00fc\u015fler tercih edilebilir.<\/p>\n
\u2022 Uyku d\u00fczeni korunmal\u0131, stres y\u00f6netimine \u00f6nem verilmelidir.<\/p>\n
\u2022 Ger\u00e7ek\u00e7i hedefler belirlenmeli ve h\u0131zl\u0131 \u00e7\u00f6z\u00fcmler yerine kal\u0131c\u0131 ya\u015fam tarz\u0131 de\u011fi\u015fiklikleri benimsenmelidir.<\/p>\n
K\u0131\u015f aylar\u0131 do\u011fru planlama ile f\u0131rsata d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilir<\/p>\n
Ara\u015ft\u0131rma G\u00f6revlisi Ay\u015fenur \u00c7al\u0131k, s\u00f6zlerini \u015f\u00f6yle tamamlad\u0131: \u201cK\u0131\u015f aylar\u0131, sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klar kazanmak i\u00e7in bir engel de\u011fil; do\u011fru planlama ile bir f\u0131rsata d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilir. Dengeli beslenme, d\u00fczenli hareket ve bilin\u00e7li tercihlerle hem kilo kontrol\u00fc sa\u011flanabilir hem de ba\u011f\u0131\u015f\u0131kl\u0131k sistemi desteklenebilir.\u201d<\/p>\n
\u00a0<\/p>\n
Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"
K\u0131\u015f aylar\u0131n\u0131n sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klar kazanmak i\u00e7in bir engel de\u011fil; do\u011fru planlama ile bir f\u0131rsata d\u00f6n\u00fc\u015ft\u00fcr\u00fclebilece\u011fini belirten \u0130stanbul Atlas \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ara\u015ft\u0131rma G\u00f6revlisi Ay\u015fenur \u00c7al\u0131k, dengeli beslenme, d\u00fczenli hareket ve bilin\u00e7li tercihlerle kilo kontrol\u00fcn\u00fcn sa\u011flanabilece\u011fini ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin desteklenebilece\u011fini s\u00f6yledi.<\/p>\n","protected":false},"author":1,"featured_media":5900,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[667,1385,454,1384,456],"class_list":["post-5899","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-beslenme","tag-istah","tag-kilo","tag-kontrolu","tag-saglikli"],"_links":{"self":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/5899","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=5899"}],"version-history":[{"count":1,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/5899\/revisions"}],"predecessor-version":[{"id":5901,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/5899\/revisions\/5901"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media\/5900"}],"wp:attachment":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media?parent=5899"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/categories?post=5899"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/tags?post=5899"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}