{"id":1271,"date":"2024-08-24T09:05:37","date_gmt":"2024-08-24T09:05:37","guid":{"rendered":"https:\/\/diyetgunlukleri.com\/?p=1271"},"modified":"2024-08-24T09:05:39","modified_gmt":"2024-08-24T09:05:39","slug":"saglikli-diyet-nasil-yapilir-saglikli-diyet-icin-10-etkili-oneri","status":"publish","type":"post","link":"https:\/\/diyetgunlukleri.com\/?p=1271","title":{"rendered":"Sa\u011fl\u0131kl\u0131 Diyet Nas\u0131l Yap\u0131l\u0131r? Sa\u011fl\u0131kl\u0131 Diyet \u0130\u00e7in 10 Etkili \u00d6neri"},"content":{"rendered":"\n<p>Obezite toplum olarak herkesin sorunudur. Ancak zay\u0131flamak ve daha estetik durmak i\u00e7in t\u00fcrl\u00fc diyetlere ba\u015fvururuz. Bu diyetler insanlar\u0131n baz\u0131lar\u0131 \u00fczerinde zay\u0131flamaya neden olurken, baz\u0131lar\u0131 da zay\u0131flamazlar Esasen ba\u015far\u0131l\u0131 olan diyetlerde bile bir tak\u0131m sa\u011fl\u0131ksal problemler olabilir.<\/p>\n\n\n\n<p>\u0130nsanlar\u0131n \u00e7o\u011fu hep kulaktan duyma diyetlerle zay\u0131flamaya \u00e7al\u0131\u015f\u0131r. Bir\u00e7o\u011fu da ba\u015far\u0131l\u0131 sonu\u00e7 verir. Ancak bu kilo verimi ya\u011fdan m\u0131, kastan m\u0131 verildi\u011fi bilinmez. \u0130nce g\u00f6r\u00fcn\u00fcyorsak bunun pek bir \u00f6nemi yoktur diye d\u00fc\u015f\u00fcn\u00fcr\u00fcz. Ancak durum hi\u00e7te \u00f6yle de\u011fildir.<\/p>\n\n\n\n<p>Sa\u011fl\u0131ks\u0131z verilen kilolar h\u0131zl\u0131 \u015fekilde verilse de ufak bir ka\u00e7amakta aniden tekrar kilo al\u0131m\u0131na neden olur. Buda bedenin i\u015fleyi\u015finde s\u0131k\u0131nt\u0131lar meydana getirir. \u00d6rne\u011fin sa\u011fl\u0131ks\u0131z diyetler sebebiyle;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sa\u00e7\u0131n\u0131z d\u00f6k\u00fclebilir,<\/li>\n\n\n\n<li>T\u0131rnaklar\u0131n\u0131z k\u0131r\u0131labilir,<\/li>\n\n\n\n<li>Tansiyonunuz d\u00fc\u015febilir,<\/li>\n\n\n\n<li>Kaslar\u0131n\u0131z eriyebilir,<\/li>\n\n\n\n<li>Halsizlik, bitkinlik olabilir,<\/li>\n\n\n\n<li>Bay\u0131labilirsiniz.<\/li>\n<\/ul>\n\n\n\n<p>Bu belirtilerden biri bile olsa sizin di\u011fer bedensel i\u015flevlerinizi yava\u015flat\u0131r. Hatta kilo vermek i\u00e7in \u00e7abalarken metabolizman\u0131z\u0131n da yava\u015flamas\u0131na bile neden olabilirsiniz. Bu nedenle yaz\u0131m\u0131zda sa\u011fl\u0131kl\u0131 diyet i\u00e7in 10 tane \u00f6neri sizler i\u00e7in haz\u0131rlad\u0131k.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1- Diyetinizde Kuruyemi\u015fe Yer Verin<\/h2>\n\n\n\n<p>Kuruyemi\u015flerden kast\u0131m\u0131z kavrulmam\u0131\u015f ceviz, f\u0131nd\u0131k, f\u0131st\u0131k, badem ve kaju gibi kuruyemi\u015flerdir. Bu yemi\u015fleri diyetinizin ara \u00f6\u011f\u00fcnlerinde mutlaka bulunmas\u0131 gerekir. \u00c7\u00fcnk\u00fc kavrulmam\u0131\u015f kuruyemi\u015flerde sa\u011fl\u0131kl\u0131 ya\u011flar vard\u0131r. Bu ya\u011flar sayesinde uzun s\u00fcre tok kalabilirsiniz. Bu nedenle g\u00fcn i\u00e7inde fazla at\u0131\u015ft\u0131rma iste\u011fi olmayacakt\u0131r.<\/p>\n\n\n\n<p>\u0130\u00e7erisindeki omega-3 ve omega-6 sayesinde kalp sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 korur ve kan \u015fekerinizi dengeler. Kuru yemi\u015fler bu y\u00f6nleriyle hem sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 korur, hem de sa\u011fl\u0131kl\u0131 kilo vermi\u015f olursunuz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2- Diyetinizde Sa\u011fl\u0131kl\u0131 Ya\u011flar\u0131 Tamamen \u00c7\u0131karmay\u0131n<\/h2>\n\n\n\n<p>\u00c7ok duymu\u015fsunuzdur yumurta k\u0131rarken bile ya\u011f kullanmayan ki\u015fileri. Ancak sa\u011fl\u0131kl\u0131 ya\u011f dedi\u011fimiz zeytinya\u011f\u0131 ve tereya\u011f\u0131 az miktarda kullan\u0131ld\u0131\u011f\u0131nda bedeninize yarar\u0131 vard\u0131r. Hatta enerji y\u00fckseltti\u011finden ya\u011f yak\u0131m\u0131na destek olur. Diyetlerde as\u0131l istenen sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 fazla abartmadan kullanmakt\u0131r. \u00d6rne\u011fin bir salataya bir yemek ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 koyabilirsiniz. Sa\u011fl\u0131kl\u0131 ya\u011flar karar\u0131nda kullan\u0131ld\u0131\u011f\u0131nda hazm\u0131 kolayla\u015ft\u0131r\u0131r ve metabolizmay\u0131 h\u0131zland\u0131r\u0131r. Baz\u0131 ki\u015filerde t\u0131rnak renginde de\u011fi\u015fme ve k\u0131r\u0131lma g\u00f6r\u00fcl\u00fcr. Bunun nedeni diyetlerde tamamen kesilen ya\u011flard\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3- Tek Y\u00f6nl\u00fc Beslenmeden Uzak Durun<\/h2>\n\n\n\n<p>\u0130nsan bedeninin her t\u00fcrl\u00fc yiyece\u011fe ihtiyac\u0131 vard\u0131r. Sadece et t\u00fcketmek ve ya sadece sebze t\u00fcketmekte sa\u011fl\u0131ks\u0131z bir diyettir. Sadece protein a\u011f\u0131rl\u0131kl\u0131 beslenmelerde kab\u0131zl\u0131k gibi problemler meydana gelir. Sadece sebze t\u00fcketmenin de ba\u011f\u0131rsaklara zararlar\u0131 vard\u0131r. Bu nedenle her yiyecekten yenilmeli yaln\u0131z az az t\u00fcketilmelidir. Bir ki\u015finin diyetinde her t\u00fcrl\u00fc g\u0131dadan azar azar olmal\u0131d\u0131r. Tek tip beslenmeden uzak durmal\u0131s\u0131n\u0131z.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4- Salatan\u0131za Havu\u00e7, K\u0131rm\u0131z\u0131 Tatl\u0131 Biber, Turp Ve Lahana Ekleyin<\/h2>\n\n\n\n<p>Baz\u0131 diyetisyenlerde bu besinlerin t\u00fcketilmemesi gerekti\u011fini savunur. Ancak bu besinlerin insan v\u00fccuduna etkisi bir hayli fazlad\u0131r. Asl\u0131nda tavsiye edilen tek ba\u015f\u0131na t\u00fcketmemek gerekti\u011fidir. Hepsinden az miktarda salatan\u0131za ekledi\u011finizde bu hem sa\u011fl\u0131kl\u0131 bir beslenme olur, hem de metabolizmay\u0131 h\u0131zland\u0131raca\u011f\u0131ndan zay\u0131flamaya neden olur. Unutmay\u0131n \u00f6nemli olan h\u0131zl\u0131 kilo vermek de\u011fildir. Sa\u011fl\u0131kl\u0131 kilo vermektir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5- Paketli \u00dcr\u00fcnlerden Uzak Durun<\/h2>\n\n\n\n<p>Bilindi\u011fi gibi paket \u00fcr\u00fcnlerinde koruyucu maddeler, renklendiriciler ve tatland\u0131r\u0131c\u0131lar vard\u0131r. Diyetlerde daha \u00e7ok sa\u011fl\u0131kl\u0131 besinler tercih edildi\u011finden daha organik ve tar\u0131m \u00fcr\u00fcn\u00fc olan besinler tercih edilmelidir. \u00c7\u00fcnk\u00fc paket \u00fcr\u00fcnlerinin i\u00e7inde ba\u015fka nelerin oldu\u011funu tam olarak bilemeyiz ve bu maddeler bizim metabolizmam\u0131za olumsuz etki edebilir. Yani siz belki de bo\u015funa a\u00e7 kalabilirsiniz.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6- Su Ve Bitki \u00c7aylar\u0131n\u0131 Tercih Edin<\/h2>\n\n\n\n<p>Su insan bedenindeki olmazsa olmaz bir maddedir. Zaten yarat\u0131l\u0131\u015f itibariyle de insan suya muhta\u00e7t\u0131r. Bu nedenle kilonuza g\u00f6re her g\u00fcn en az 2 litre su i\u00e7mek gerekir. Bu hem beden ve cilt sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00f6nemlidir. Hem de kolay \u00f6dem atmak ve ya\u011f yakmak i\u00e7in son derece faydal\u0131d\u0131r. Bitki \u00e7aylar\u0131 da diyette \u00f6dem at\u0131m\u0131n\u0131 kolayla\u015ft\u0131rd\u0131\u011f\u0131 gibi sa\u011fl\u0131kl\u0131 vitamin verirler. Ancak bitki \u00e7ay\u0131 kullan\u0131rken paket \u00fcr\u00fcne girdi\u011fi i\u00e7in sallama \u00e7ay tercih edilmemelidir. Saf a\u00e7\u0131k ve mevsiminde toplan\u0131p kurutulan bitkiler tercih edilmelidir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">7- G\u00fcn \u0130\u00e7inde Egzersiz Yap\u0131n<\/h2>\n\n\n\n<p>Diyetin olmazsa olmazlar\u0131ndan mutlaka g\u00fcn i\u00e7inde y\u00fcr\u00fcy\u00fc\u015f yapmal\u0131s\u0131n\u0131z. Sporun olmad\u0131\u011f\u0131 bir diyette daha az bir etki g\u00f6r\u00fcl\u00fcr. Bir kimse g\u00fcn i\u00e7inde en az 45 dk. y\u00fcr\u00fcy\u00fc\u015f yap\u0131yorsa daha h\u0131zl\u0131 kilo verir. Bunun yan\u0131nda hem \u015fekeri dengelenir, hem de kolesterol\u00fc d\u00fc\u015fer. Kastan de\u011fil de ya\u011fdan kilo vermeye baslars\u0131n\u0131z.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">8- \u00d6dem Tutan Besinlerden Uzak Durun<\/h2>\n\n\n\n<p>\u00d6dem tutan besinler genel olarak tuz, \u015feker, paket \u00fcr\u00fcnler, tur\u015fu, karbonhidratlar gibi \u00fcr\u00fcnlerdir. Bu \u00fcr\u00fcnlerin az miktar\u0131 bile bedeninizde su tutumuna neden olur. \u00d6demin fazlaca v\u00fccutta kalmas\u0131yla ya\u011f olu\u015fumuna neden olur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">9- \u015eok Diyetler Yapmay\u0131n<\/h2>\n\n\n\n<p>Ba\u015fta da bahsetti\u011fimiz gibi \u015fok diyetler o an i\u00e7in sizi mutlu edebilir. Kilo verirsiniz ancak daha sonra daha h\u0131zl\u0131 bir \u015fekilde al\u0131rs\u0131n\u0131z. Hatta kilonuz eskiye g\u00f6re daha fazlala\u015f\u0131r. Bunun yan\u0131nda metabolizman\u0131z yava\u015flar, kas k\u00fctlenizde azalma meydana gelir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">10- Ara \u00d6\u011f\u00fcnlerinizi \u00c7e\u015fitlendirin<\/h2>\n\n\n\n<p>Yine tek tip beslenme gibi ayn\u0131 besinleri ara \u00f6\u011f\u00fcnlerinizde t\u00fcketmemeye \u00f6zen g\u00f6sterin. Yani bir ka\u00e7 hafta boyunca ara \u00f6\u011f\u00fcn\u00fcn\u00fczde hep ayn\u0131 besin olmas\u0131n. \u00d6rne\u011fin 1 g\u00fcn ba\u015fka bir besin, di\u011fer g\u00fcn ba\u015fka bir besin seklinde beslenmelisiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Obezite toplum olarak herkesin sorunudur. Ancak zay\u0131flamak ve daha estetik durmak i\u00e7in t\u00fcrl\u00fc diyetlere ba\u015fvururuz. Bu diyetler insanlar\u0131n baz\u0131lar\u0131 \u00fczerinde zay\u0131flamaya neden olurken, baz\u0131lar\u0131 da zay\u0131flamazlar Esasen ba\u015far\u0131l\u0131 olan diyetlerde bile bir tak\u0131m sa\u011fl\u0131ksal problemler olabilir. \u0130nsanlar\u0131n \u00e7o\u011fu hep kulaktan duyma diyetlerle zay\u0131flamaya \u00e7al\u0131\u015f\u0131r. Bir\u00e7o\u011fu da ba\u015far\u0131l\u0131 sonu\u00e7 verir. Ancak bu kilo verimi ya\u011fdan m\u0131, &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1272,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[7,9,3,43,6,28],"tags":[],"class_list":["post-1271","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cok-okunanlar","category-diyet-ve-yasam","category-kilo-verme-yontemleri","category-saglik","category-sectiklerimiz","category-tie-life-style"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Sa\u011fl\u0131kl\u0131 Diyet Nas\u0131l Yap\u0131l\u0131r? Sa\u011fl\u0131kl\u0131 Diyet \u0130\u00e7in 10 Etkili \u00d6neri - Diyet G\u00fcnl\u00fckleri<\/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:\/\/diyetgunlukleri.com\/?p=1271\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sa\u011fl\u0131kl\u0131 Diyet Nas\u0131l Yap\u0131l\u0131r? Sa\u011fl\u0131kl\u0131 Diyet \u0130\u00e7in 10 Etkili \u00d6neri - Diyet G\u00fcnl\u00fckleri\" \/>\n<meta property=\"og:description\" content=\"Obezite toplum olarak herkesin sorunudur. Ancak zay\u0131flamak ve daha estetik durmak i\u00e7in t\u00fcrl\u00fc diyetlere ba\u015fvururuz. Bu diyetler insanlar\u0131n baz\u0131lar\u0131 \u00fczerinde zay\u0131flamaya neden olurken, baz\u0131lar\u0131 da zay\u0131flamazlar Esasen ba\u015far\u0131l\u0131 olan diyetlerde bile bir tak\u0131m sa\u011fl\u0131ksal problemler olabilir. \u0130nsanlar\u0131n \u00e7o\u011fu hep kulaktan duyma diyetlerle zay\u0131flamaya \u00e7al\u0131\u015f\u0131r. Bir\u00e7o\u011fu da ba\u015far\u0131l\u0131 sonu\u00e7 verir. 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