{"id":22575,"date":"2026-06-11T07:49:30","date_gmt":"2026-06-11T07:49:30","guid":{"rendered":"https:\/\/akdenizolay.com.tr\/index.php\/2026\/06\/11\/yogun-is-temposunda-saglikli-beslenme-duzeni-icin-10-oneri\/"},"modified":"2026-06-11T07:49:31","modified_gmt":"2026-06-11T07:49:31","slug":"yogun-is-temposunda-saglikli-beslenme-duzeni-icin-10-oneri","status":"publish","type":"post","link":"https:\/\/akdenizolay.com.tr\/index.php\/2026\/06\/11\/yogun-is-temposunda-saglikli-beslenme-duzeni-icin-10-oneri\/","title":{"rendered":"Yo\u011fun i\u015f temposunda sa\u011fl\u0131kl\u0131 beslenme d\u00fczeni i\u00e7in 10 \u00f6neri"},"content":{"rendered":"

Yo\u011fun i\u015f temposu, dengeli ve d\u00fczenli beslenmeyi s\u00fcrd\u00fcrmeyi bir\u00e7ok ki\u015fi i\u00e7in zorla\u015ft\u0131r\u0131yor. Toplant\u0131lar, uzun \u00e7al\u0131\u015fma saatleri ve yolda ge\u00e7en zaman nedeniyle \u00f6\u011f\u00fcnlerin s\u0131kl\u0131kla aksayabildi\u011fine dikkat \u00e7eken Anadolu Sa\u011fl\u0131k Merkezi Hastanesi\u2019nden Beslenme ve Diyet Uzman\u0131 Derya Eren, \u201cBu yo\u011funluk sonucunda \u00f6\u011f\u00fcn atlama, g\u00fcn\u00fc yaln\u0131zca kahveyle ge\u00e7irme, ak\u015fam saatlerinde fazla yeme ve i\u015flenmi\u015f g\u0131dalara y\u00f6nelme gibi al\u0131\u015fkanl\u0131klar ortaya \u00e7\u0131kabiliyor. Oysa g\u00fcn i\u00e7inde yeterli protein, lif ve su t\u00fcketmek; enerji seviyesini, odaklanmay\u0131 ve kilo kontrol\u00fcn\u00fc destekliyor. Uzun s\u00fcre a\u00e7 kalmak ise tatl\u0131 iste\u011fini art\u0131r\u0131rken porsiyon kontrol\u00fcn\u00fc zorla\u015ft\u0131rabiliyor\u201d dedi.<\/strong><\/p>\n

H\u0131zl\u0131 i\u015f temposuna sahip ki\u015filer i\u00e7in her g\u00fcn ayn\u0131 saatlerde kahvalt\u0131, \u00f6\u011fle ve ak\u015fam yeme\u011fi t\u00fcketmek \u00e7o\u011fu zaman m\u00fcmk\u00fcn olmayabiliyor. Bu nedenle kat\u0131 kurallar yerine s\u00fcrd\u00fcr\u00fclebilir beslenme al\u0131\u015fkanl\u0131klar\u0131 geli\u015ftirmek daha \u00f6nemli diyen Anadolu Sa\u011fl\u0131k Merkezi Hastanesi\u2019nden Beslenme ve Diyet Uzman\u0131 Derya Eren, \u201cBuradaki temel hedef, g\u00fcn boyunca v\u00fccudu uzun s\u00fcre a\u00e7 b\u0131rakmadan gerekli besin \u00f6\u011felerini kar\u015f\u0131layabilmek. \u00c7antada ya da ofis \u00e7ekmecesinde bulundurulabilecek yo\u011furt, kefir, taze meyve, \u00e7i\u011f kuruyemi\u015f veya tam tah\u0131ll\u0131 sandvi\u00e7 gibi se\u00e7enekler pratik \u00e7\u00f6z\u00fcmler aras\u0131nda. Protein ve lif a\u00e7\u0131s\u0131ndan zengin bu ara \u00f6\u011f\u00fcnler, kan \u015fekerinin daha dengeli seyretmesine yard\u0131mc\u0131 olurken enerji d\u00fc\u015f\u00fc\u015flerini azalt\u0131yor ve ak\u015fam saatlerinde ortaya \u00e7\u0131kabilen a\u015f\u0131r\u0131 yeme e\u011filiminin \u00f6n\u00fcne ge\u00e7ebiliyor\u201d bilgilerini verdi.<\/p>\n

Yo\u011fun i\u015f temposunda sa\u011fl\u0131kl\u0131 beslenmeyi s\u00fcrd\u00fcrebilmek i\u00e7in 10 tavsiye:<\/strong><\/p>\n

    \n
  1. Enerji d\u00fc\u015f\u00fc\u015f\u00fc ya\u015fand\u0131\u011f\u0131nda \u015fekerli at\u0131\u015ft\u0131rmal\u0131klar yerine protein ve lif i\u00e7eren ara \u00f6\u011f\u00fcnler tercih edin.<\/li>\n
  2. Kahve t\u00fcketiminde miktar kontrol\u00fcn\u00fc koruyun. Kahvenin yan\u0131nda \u015fekerli bisk\u00fcvi, \u00e7ikolata veya hamur i\u015fleri yerine daha dengeli se\u00e7eneklere y\u00f6nelin.<\/li>\n
  3. Her fincan kahvenin yan\u0131nda bir bardak su i\u00e7erek g\u00fcnl\u00fck s\u0131v\u0131 al\u0131m\u0131n\u0131 destekleyin.<\/li>\n
  4. \u0130\u015f yemekleri ve sosyal bulu\u015fmalarda \u201cya hep ya hi\u00e7\u201d yakla\u015f\u0131m\u0131 yerine porsiyon kontrol\u00fcne odaklan\u0131n.<\/li>\n
  5. Men\u00fc se\u00e7erken k\u0131zartmalar yerine \u0131zgara, f\u0131r\u0131n veya ha\u015flama y\u00f6ntemleriyle haz\u0131rlanan yemekleri tercih edin.<\/li>\n
  6. Taba\u011f\u0131n yar\u0131s\u0131n\u0131 sebzelerle tamamlay\u0131n, soslar\u0131 ayr\u0131 isteyin ve karbonhidrat porsiyonlar\u0131n\u0131 s\u0131n\u0131rland\u0131r\u0131n.<\/li>\n
  7. Tatl\u0131 iste\u011fi geldi\u011finde \u00f6nce ger\u00e7ekten a\u00e7 olup olmad\u0131\u011f\u0131n\u0131z\u0131 de\u011ferlendirin. Su i\u00e7mek, k\u0131sa bir y\u00fcr\u00fcy\u00fc\u015f yapmak veya nefes molas\u0131 vermek bu istekle ba\u015f etme noktas\u0131nda yard\u0131mc\u0131 olabilir.<\/li>\n
  8. Al\u0131\u015fveri\u015f yaparken \u201cfit\u201d, \u201clight\u201d veya \u201c\u015fekersiz\u201d ifadelerine g\u00fcvenmeyin. \u00dcr\u00fcn\u00fcn i\u00e7erik listesini ve eklenmi\u015f \u015feker miktar\u0131n\u0131 kontrol edin. Protein ve lif a\u00e7\u0131s\u0131ndan zengin \u00fcr\u00fcnleri tercih edin.<\/li>\n
  9. Al\u0131\u015fveri\u015fe a\u00e7 \u00e7\u0131kmamaya \u00f6zen g\u00f6sterin. A\u00e7l\u0131k hissi plans\u0131z ve y\u00fcksek kalorili se\u00e7imleri art\u0131rabilir.\u00a0<\/li>\n
  10. Hafta sonu k\u0131sa bir haz\u0131rl\u0131k yaparak sebzeleri do\u011fray\u0131n, baklagilleri porsiyonlay\u0131n ve sa\u011fl\u0131kl\u0131 alternatifleri haz\u0131r bulundurun. B\u00f6ylece yo\u011fun g\u00fcnlerde plans\u0131z ve sa\u011fl\u0131ks\u0131z se\u00e7imlerin \u00f6n\u00fcne ge\u00e7ebilirsiniz.<\/li>\n<\/ol>\n

    \u00a0<\/p>\n

    Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"

    Yo\u011fun i\u015f temposu, dengeli ve d\u00fczenli beslenmeyi s\u00fcrd\u00fcrmeyi bir\u00e7ok ki\u015fi i\u00e7in zorla\u015ft\u0131r\u0131yor.<\/p>\n","protected":false},"author":1,"featured_media":22576,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[],"class_list":["post-22575","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/22575","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=22575"}],"version-history":[{"count":1,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/22575\/revisions"}],"predecessor-version":[{"id":22577,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/22575\/revisions\/22577"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/media\/22576"}],"wp:attachment":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=22575"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=22575"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=22575"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}