{"id":2038,"date":"2022-01-21T16:24:33","date_gmt":"2022-01-21T13:24:33","guid":{"rendered":"https:\/\/medova.com.tr\/en\/?p=2038"},"modified":"2022-01-24T16:00:09","modified_gmt":"2022-01-24T13:00:09","slug":"yaz-mevsimi-icin-beslenme-onerileri","status":"publish","type":"post","link":"https:\/\/medova.com.tr\/en\/yaz-mevsimi-icin-beslenme-onerileri\/","title":{"rendered":"Yaz Mevsimi \u0130\u00e7in Beslenme \u00d6nerileri"},"content":{"rendered":"

Ara \u00d6\u011f\u00fcn<\/strong><\/h3>\n

Ara \u00f6\u011f\u00fcn sadece diyet programlar\u0131n\u0131n de\u011fil, sa\u011fl\u0131kl\u0131 beslenmenin yap\u0131 ta\u015f\u0131. Dolay\u0131s\u0131yla yaz k\u0131\u015f fark etmeksizin ara \u00f6\u011f\u00fcnlerine kesinlikle dikkat etmeli ve \u00f6zen g\u00f6stermelisiniz. Her ana \u00f6\u011f\u00fcnden en az 2 saat sonra bir ara \u00f6\u011f\u00fcn \u015fart. Yaz aylar\u0131nda ferahlatan ara \u00f6\u011f\u00fcnler i\u00e7inse tercihizinizi; yo\u011furt, so\u011fuk s\u00fct, kuruyemi\u015f (leblebi, f\u0131nd\u0131k, badem vb.), 1 meyve, yumurta vb. besleyici g\u0131dalardan yana kullanabilirsin. Tek dikkat etmeniz gereken nokta, miktar kontrol\u00fc.<\/p>\n

Yaz\u0131n \u0130\u00e7ecek Olarak Ne T\u00fcketilmeli?<\/strong><\/h3>\n

\u0130htiyac\u0131m\u0131z olan tek \u015fey su. \u00d6zellikle su kayb\u0131n\u0131n hat safhada ya\u015fand\u0131\u011f\u0131 yaz aylar\u0131nda su t\u00fcketimini en az 2,5-3 litre aral\u0131\u011f\u0131nda tutmakta fayda var. G\u00fcnl\u00fck su t\u00fcketimine ek olarak ferahlat\u0131c\u0131 bir \u015feyler i\u00e7mek isterseniz detoks sular\u0131, miktara dikkat etmek ko\u015fuluyla taze s\u0131k\u0131lm\u0131\u015f meyve sular\u0131, ev yap\u0131m\u0131 ayran veya sade soda iyi bir tercih olabilir.<\/p>\n

Tatillerin Vazge\u00e7ilmezi: A\u00e7\u0131k B\u00fcfeler<\/strong><\/h3>\n

Yaz aylar\u0131nda diyet yapanlar ya da kilolar\u0131n\u0131 korumaya \u00e7al\u0131\u015fanlar i\u00e7in en \u00f6nemli konularda biri de a\u00e7\u0131k b\u00fcfede yemek se\u00e7imi. E\u011fer yemek a\u00e7\u0131k b\u00fcfeden yenilecekse taba\u011f\u0131n\u0131za \u00f6nce salata ve sebze yeme\u011fi, daha sonra f\u0131r\u0131nda, buharda pi\u015firme gibi sa\u011fl\u0131kl\u0131 y\u00f6ntemlerle pi\u015fmi\u015f et, tavuk, bal\u0131k alarak daha dengeli bir tabak olu\u015fturabilirsiniz. Tatl\u0131s\u0131z olmaz diyorsan\u0131z tercihinizi s\u00fctl\u00fc tatl\u0131lardan yana yapabilirsiniz.<\/p>\n

Havalar\u0131n \u0131s\u0131nmas\u0131yla beraber s\u0131cak yemekler yerine k\u0131zartmalar, y\u00fcksek kalorili at\u0131\u015ft\u0131rmal\u0131klar, garnit\u00fcrler ve salatalar daha \u00e7ok tercih edilebiliyor.\u00a0 Bu yiyeceklerin yan\u0131nda \u00f6zellikle mayonez ve ya\u011f eklenerek yap\u0131lan soslar kaloriyi daha da artt\u0131r\u0131yor.<\/p>\n

K\u0131zartma yerine sebzelerinizi f\u0131r\u0131nlayarak ya da buharda pi\u015firerek, salatalar\u0131n\u0131zda mayonez yerine baharatlar kullan\u0131p daha sa\u011fl\u0131kl\u0131 soslar haz\u0131rlayarak kendinize fit bir \u00e7\u00f6z\u00fcm bulabilirsiniz.<\/p>\n

Yaz\u0131n Vazge\u00e7ilmezi: Karpuz-Peynir ikilisi<\/strong><\/h3>\n

\u00c7ok sevilen karpuz peynir ikilisi sa\u011fl\u0131kl\u0131 bir tercih olsa da yine de kontroll\u00fc t\u00fcketmekte fayda var. Karpuzun su oran\u0131 y\u00fcksek oldu\u011fu i\u00e7in su ve mineral ihtiyac\u0131m\u0131z\u0131 kar\u015f\u0131lamaya yard\u0131m edebilir.<\/p>\n

Karpuz gibi \u00fcz\u00fcm, kavun, \u015feftali de su oran\u0131 y\u00fcksek olan meyvelerdendir. Siz de sa\u011fl\u0131ks\u0131z at\u0131\u015ft\u0131rmal\u0131klar yerine yaz meyvelerini g\u00fcnl\u00fck beslenmenize ekleyebilirsiniz.<\/p>\n

S\u0131cak Havalarda G\u0131da G\u00fcvenli\u011fi<\/strong><\/h3>\n

G\u0131da zehirlenme vakalar\u0131 hava s\u0131cakl\u0131\u011f\u0131n\u0131n artmas\u0131yla beraber art\u0131yor. E\u011fer d\u0131\u015far\u0131dan yiyorsan\u0131z g\u00fcvendi\u011finiz yerlerde yemek yemeye, e\u011fer evde kendiniz haz\u0131rl\u0131yorsan\u0131z yeme\u011finizi oda s\u0131cakl\u0131\u011f\u0131nda \u00e7ok fazla bekletmemeye \u00f6zen g\u00f6sterin.<\/p>\n

Mangal Keyfi Yaparken Dikkat<\/strong><\/h3>\n

Yaz\u0131n en pop\u00fcler aktivitelerinden olan piknik ve barbek\u00fc keyfi yaparken dikkat edilmesi gereken baz\u0131 noktalar var. Ate\u015fe yak\u0131n bir \u015fekilde pi\u015fmeye b\u0131rak\u0131lan etlerde kanserojen maddeler olu\u015fabilir. \u00d6zellikle etin k\u00f6m\u00fcrle\u015fen k\u0131s\u0131mlar\u0131 t\u00fcketilmemelidir. Bu noktada f\u0131r\u0131nda veya buharda pi\u015firme daha sa\u011fl\u0131kl\u0131 bir alternatif olacakt\u0131r.<\/p>\n

* Yaz aylar\u0131nda t\u00fcketilen gazl\u0131 i\u00e7ecekler, v\u00fccudunuzun s\u0131v\u0131 ihtiyac\u0131n\u0131 art\u0131r\u0131r. Bu nedenle hem gazl\u0131 i\u00e7eceklerden hem de a\u015f\u0131r\u0131 \u00e7ay ve kahve t\u00fcketiminden uzak durun.<\/p>\n

\u0130\u015fte S\u0131caklarda Serinleten 8 Sa\u011fl\u0131kl\u0131 \u0130\u00e7ecek:<\/p>\n

    \n
  • Su<\/li>\n
  • S\u00fct<\/li>\n
  • Ayran<\/li>\n
  • Maden suyu<\/li>\n
  • \u015eekersiz limonata<\/li>\n
  • So\u011fuk bitki \u00e7aylar\u0131<\/li>\n
  • \u015eekersiz kompostolar<\/li>\n
  • Taze s\u0131k\u0131lm\u0131\u015f meyve suyu<\/li>\n<\/ul>\n

    * Sa\u011fl\u0131kl\u0131 beslenme i\u00e7in g\u00fcnl\u00fck beslenmenizde 4 yaprakl\u0131 yonca modelini uygulay\u0131n. 4 yaprakl\u0131 yoncan\u0131z\u0131 4 ana besin grubundan olu\u015fturun.<\/p>\n

    \u0130\u015fte Bir Yoncan\u0131n 4 Yapra\u011f\u0131n\u0131 Olu\u015fturan 4 Grup:<\/p>\n

      \n
    • S\u00fct ve \u00fcr\u00fcnleri (s\u00fct, yo\u011furt, ayran, cac\u0131k)<\/li>\n
    • Et \u2013 kuru baklagiller \u2013 yumurta \u2013 peynir<\/li>\n
    • Ekmek \u2013 tah\u0131l (ekmek, pilav, \u00e7orba)<\/li>\n
    • Meyve – sebze<\/li>\n<\/ul>\n

      Hem Pratik Hem Serinleten Detoks Tarifi<\/strong><\/h3>\n

      Tad\u0131 ve kokusu kadar rengiyle de yaz sofralar\u0131n\u0131n ba\u015f tac\u0131 olmaya aday. Elma, salatal\u0131k, frambuaz ve limonun muhte\u015fem birle\u015fiminden ortaya \u00e7\u0131kan bu detoks i\u00e7ece\u011fini haz\u0131rlamak da olduk\u00e7a pratik.<\/p>\n

      1 litre suya 1 \u00e7ay barda\u011f\u0131 frambuaz, 1 ye\u015fil elma ve 1 adet salatal\u0131k kabuklar\u0131yla birlikte do\u011franm\u0131\u015f \u015fekilde ekleyin. Son olarak da limonu dilimleyin ve suya kat\u0131n. 3-5 saat kadar a\u011fz\u0131 kapal\u0131 b\u00fcy\u00fck bir kavanozda bekletti\u011fin suyu g\u00fcn i\u00e7erisinde belirli aral\u0131klarla t\u00fcketebilirsiniz.<\/p>\n

      Ev Yap\u0131m\u0131 Dondurma<\/strong><\/h3>\n

      1 kase yo\u011furt<\/p>\n

      1 \/ 2 muz<\/p>\n

      3 \u2013 4 \u00e7ilek (donmu\u015f)<\/p>\n

      Yo\u011furt, donmu\u015f \u00e7ilek ve muzu kar\u0131\u015ft\u0131r\u0131c\u0131dan ge\u00e7irin. Damak tad\u0131n\u0131za uygun olarak bal, vanilya gibi eklemeler de yapabilirsiniz. 3 \u2013 4 saat buzlukta beklettikten sonra t\u00fcketebilirsiniz.<\/p>\n

      Sa\u011fl\u0131kl\u0131 \u00c7ilekli Smoothie <\/strong><\/h3>\n

      Malzemeler:<\/strong><\/p>\n

      200 gram \u00e7ilek<\/p>\n

      1 \u00e7ay barda\u011f\u0131 s\u00fct<\/p>\n

      1 su barda\u011f\u0131 yo\u011furt<\/p>\n

      5 k\u00fcp buz<\/p>\n

      Tarifi:<\/strong><\/p>\n

      \u00c7ilekleri bir po\u015fet i\u00e7ine koyun, buzlukta bekletin. Yo\u011furt ve s\u00fct\u00fc blend\u0131rda \u00e7\u0131rp\u0131n. \u00c7ilek ve buzlar\u0131 da i\u00e7ine ekleyip kar\u0131\u015ft\u0131r\u0131n; \u00e7ilekli smoothieniz haz\u0131r<\/p>\n

      Ye\u015fil Ayran <\/strong><\/h3>\n

      Normal ayrana g\u00f6re vitamin ve mineral y\u00f6n\u00fcnden daha zengin olan ye\u015fil ayranla, fazla kilolar\u0131n\u0131zdan kurtulmaya ne dersiniz?<\/p>\n

      Ye\u015fil ayran renginden de anla\u015f\u0131laca\u011f\u0131 gibi tam bir C vitamini deposudur. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi g\u00fc\u00e7lendirir ve \u00e7ok g\u00fc\u00e7l\u00fc bir antioksidand\u0131r. Hem bizi kansere kar\u015f\u0131 korur hem de t\u00fcm hastal\u0131klara kar\u015f\u0131 diren\u00e7li olmam\u0131z\u0131 sa\u011flar.<\/p>\n

      Kalsiyum bak\u0131m\u0131ndan da olduk\u00e7a zengin olan bu i\u00e7ecek tokluk hissini artt\u0131rarak kilo vermeye yard\u0131mc\u0131 olur. \u00d6zellikle de bel ve g\u00f6bek \u00e7evresindeki ya\u011flar\u0131n yak\u0131lmas\u0131n\u0131 h\u0131zland\u0131r\u0131r.<\/p>\n

      Ye\u015fil ayran yaln\u0131z kilo vermek isteyenlerin de\u011fil, sporcular\u0131n ve sa\u011fl\u0131kl\u0131 beslenmeye \u00f6zen g\u00f6sterenlerin de zevkle t\u00fcketebilece\u011fi alternatif bir i\u00e7ecektir.<\/p>\n

      Malzemeler<\/strong><\/p>\n

      1 su barda\u011f\u0131 yo\u011furt<\/p>\n

      1 sade maden suyu<\/p>\n

      3 dal taze nane<\/p>\n

      Haz\u0131rlan\u0131\u015f\u0131:<\/strong><\/p>\n

      Naneleri ve yo\u011furdu blenderdan ge\u00e7irin.<\/p>\n

      Blenderdan ge\u00e7irdi\u011finiz ye\u015fil renge d\u00f6nen ayran\u0131n \u00fczerine do\u011fal maden suyunu ilave edin.<\/p>\n

      Maden suyu i\u00e7ece\u011fin i\u00e7erisindeki mineral miktar\u0131n\u0131 artt\u0131r\u0131r.<\/p>\n

      Karpuzlu Limonata<\/strong><\/h3>\n

      Malzemeler <\/strong><\/p>\n

      3 \u00fc\u00e7gen dilim karpuz<\/p>\n

      Yar\u0131m limon<\/p>\n

      1 sade maden suyu<\/p>\n

      Haz\u0131rlan\u0131\u015f\u0131: <\/strong>Karpuz dilimlerini blenderdan ge\u00e7irin. P\u00fcr\u00fczs\u00fcz bir k\u0131vam elde edene kadar kar\u0131\u015ft\u0131r\u0131n.<\/p>\n

      Karpuzlar p\u00fcr\u00fczs\u00fcz bir k\u0131vam al\u0131nca \u00fczerine limon suyu ve maden suyunu ekleyip, g\u00fczelce kar\u0131\u015ft\u0131r\u0131n.<\/p>\n

      Karpuzlu limonatay\u0131 buzdolab\u0131nda so\u011futtuktan sonra limon dilimleri ve nane yapraklar\u0131yla servis edebilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Ara \u00d6\u011f\u00fcn Ara \u00f6\u011f\u00fcn sadece diyet programlar\u0131n\u0131n de\u011fil, sa\u011fl\u0131kl\u0131 beslenmenin yap\u0131 ta\u015f\u0131. Dolay\u0131s\u0131yla yaz k\u0131\u015f fark etmeksizin ara \u00f6\u011f\u00fcnlerine kesinlikle dikkat etmeli ve \u00f6zen g\u00f6stermelisiniz. Her ana \u00f6\u011f\u00fcnden en az […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/posts\/2038"}],"collection":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/comments?post=2038"}],"version-history":[{"count":0,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/posts\/2038\/revisions"}],"wp:attachment":[{"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/media?parent=2038"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/categories?post=2038"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/medova.com.tr\/en\/wp-json\/wp\/v2\/tags?post=2038"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}