{"id":302275,"date":"2023-12-27T21:52:22","date_gmt":"2023-12-27T18:52:22","guid":{"rendered":"https:\/\/www.nationalturk.com\/tr\/?p=302275"},"modified":"2023-12-27T21:52:22","modified_gmt":"2023-12-27T18:52:22","slug":"yilbasi-aksami-beslenmenize-dikkat-edin","status":"publish","type":"post","link":"https:\/\/www.nationalturk.com\/tr\/yilbasi-aksami-beslenmenize-dikkat-edin\/","title":{"rendered":"Y\u0131lba\u015f\u0131 ak\u015fam\u0131 beslenmenize dikkat edin"},"content":{"rendered":"<p><a title=\"Medicana Atak\u00f6y Hastanesi\" href=\"https:\/\/www.medicana.com.tr\/atakoy\" target=\"_blank\" rel=\"noopener\">Medicana Atak\u00f6y Hastanesi<\/a> Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc diyetisyen Berna Arslan, yeni y\u0131l sofras\u0131nda hem e\u011flenip hem kar\u0131n doyurmal\u0131k sa\u011fl\u0131k beslenme \u00f6nerilerinde bulundu. Arslan, \u201cG\u00fcn i\u00e7erisinde ge\u00e7 yap\u0131lm\u0131\u015f sa\u011fl\u0131kl\u0131 ve doyucu bir kahvalt\u0131 ile g\u00fcne ba\u015flan\u0131labilir. Daha sonras\u0131nda protein i\u00e7eren bir ara \u00f6\u011f\u00fcn yap\u0131p ak\u015fam yeme\u011fine daha sakin bir ge\u00e7i\u015f yapabilirsiniz. Yemeklerinizin pi\u015firme y\u00f6nteminde k\u0131zartma yerine f\u0131r\u0131nlama, soteleme veya \u0131zgara se\u00e7eneklerini se\u00e7menizi \u00f6neririm&#8221; diye konu\u015ftu.<\/p>\n<h3><strong>Y\u0131lba\u015f\u0131 sofralar\u0131n\u0131 sade tutun<\/strong><\/h3>\n<p>Ana yemekten \u00f6nce salata, \u0131zgara sebze, zeytinya\u011fl\u0131 meze varsa onlar\u0131n t\u00fcketilebilece\u011fini ifade eden Arslan, \u201cMasan\u0131zda hamur i\u015fleri yerine farkl\u0131 salatalar haz\u0131rlayarak \u00e7e\u015fitlilik katabilirsiniz. B\u00f6ylelikle hem kalori dengesi sa\u011flanm\u0131\u015f olur hem de kan \u015fekerinizdeki h\u0131zl\u0131 y\u00fckselmelerin \u00f6n\u00fcne ge\u00e7erek i\u015ftah kontrol\u00fc sa\u011flam\u0131\u015f olursunuz&#8221; a\u00e7\u0131klamas\u0131nda bulundu.<\/p>\n<h3><strong>Lif y\u00f6n\u00fcnden zengin g\u0131dalar se\u00e7in<\/strong><\/h3>\n<p>Y\u0131lba\u015f\u0131 men\u00fcs\u00fcnde hindi ve i\u00e7 pilav varsa ekmek, po\u011fa\u00e7a, b\u00f6rek gibi alternatiflerden uzak kalmaya \u00e7al\u0131\u015fman\u0131n faydal\u0131 olaca\u011f\u0131n\u0131 hat\u0131rlatan Arslan, \u201cE\u011fer men\u00fcy\u00fc siz planl\u0131yorsan\u0131z i\u00e7 pilav veya pirin\u00e7 pilav\u0131 yerine kinoa, gre\u00e7ka, bulgur pilav\u0131n\u0131 tercih etmek lif y\u00fcksekli\u011fi ile size daha h\u0131zl\u0131 toklu\u011fa ula\u015ft\u0131rmaya yard\u0131mc\u0131 olur&#8221; ifadelerini kulland\u0131.<\/p>\n<h3><strong>\u015eerbetli tatl\u0131lardan uzak durmak \u00f6nemli<\/strong><\/h3>\n<p><a title=\"Y\u0131lba\u015f\u0131\" href=\"https:\/\/www.nationalturk.com\/tr\/nattokinase-nedir-saglikli-mi\/\" target=\"_blank\" rel=\"noopener\">Y\u0131lba\u015f\u0131<\/a> tatl\u0131s\u0131 olarak \u015ferbetli tatl\u0131lardan uzak kalman\u0131n iyi olaca\u011f\u0131n\u0131 ifade eden Dyt. Arslan, \u201cMuhallebi, tiramisu gibi s\u00fctl\u00fc tatl\u0131lar veya kaymaks\u0131z ayva, kabak tatl\u0131s\u0131 gibi tercihlerde bulunabilirsiniz. Yemek sonras\u0131 \u00e7ay-kahve k\u0131sm\u0131na ge\u00e7meden midenin sindirmesi i\u00e7in yakla\u015f\u0131k 40-45 dakika beklemek \u00f6nemlidir. B\u00f6ylece gece sonuna do\u011fru olu\u015fan a\u015f\u0131r\u0131 \u015fi\u015flik ve kar\u0131n a\u011fr\u0131s\u0131n\u0131n olu\u015fmas\u0131 \u00f6nlenmi\u015f olur. Kuru yemi\u015flerde se\u00e7ici olun. Masum g\u00f6r\u00fcnen yedik\u00e7e yediren kuru yemi\u015fler ana yemekte dengeyi sa\u011flam\u0131\u015fken oyunu bozabilir. Bu sebeple yiyece\u011finiz kadar\u0131n\u0131 avucunuza veya kasenize al\u0131n. F\u0131st\u0131k, kaju yerine \u00e7i\u011f f\u0131nd\u0131k, \u00e7i\u011f badem, kabak \u00e7ekirde\u011fi, beyaz leblebi tercih etmek fazla tuz ve kalori al\u0131m\u0131n\u0131z\u0131n \u00f6n\u00fcne ge\u00e7meye yard\u0131mc\u0131 olur&#8221; dedi.<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"aGb8LWx0hz\"><p><a href=\"https:\/\/www.hipokrat.web.tr\/b12-eksikligi-belirtileri-nelerdir\/\" target=\"_blank\" rel=\"noopener\">B12 eksikli\u011fi belirtileri nelerdir? Hangi besinler B12 y\u00f6n\u00fcnden zengin<\/a><\/p><\/blockquote>\n<p><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;B12 eksikli\u011fi belirtileri nelerdir? Hangi besinler B12 y\u00f6n\u00fcnden zengin&#8221; &#8212; Hipokrat Sa\u011fl\u0131k Bilim Dergisi\" src=\"https:\/\/www.hipokrat.web.tr\/b12-eksikligi-belirtileri-nelerdir\/embed\/#?secret=GLy7RaKLiy#?secret=aGb8LWx0hz\" data-secret=\"aGb8LWx0hz\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<h3><strong>Se\u00e7ici olmak \u00f6nemli<\/strong><\/h3>\n<p>E\u011fer y\u0131lba\u015f\u0131n\u0131 ev yerine restoranda kar\u015f\u0131l\u0131yorsan\u0131z ord\u00f6vr taba\u011f\u0131n\u0131zda sossuz olan mezelerden tercih etmeye \u00f6zen g\u00f6stermemiz gerekti\u011fine de\u011finen Dyt. Arslan, \u201cAra s\u0131caklarda se\u00e7ici olun, hepsine evet demeyin, m\u00fcmk\u00fcnse yan\u0131n\u0131zdaki ile payla\u015fmaya \u00e7al\u0131\u015f\u0131n. Etli ana yemek yan\u0131nda gelen pilav\u0131 yar\u0131m porsiyon olarak istemekte fayda var. Yeme\u011finize mutlaka bir ye\u015fil salata e\u015flik etmelidir. S\u0131v\u0131 t\u00fcketimini yemeklerle beraber de\u011fil, daha sonras\u0131nda i\u00e7meye \u00f6zen g\u00f6sterin. Yemek sonras\u0131 gelen tatl\u0131larda en sevdi\u011finiz bir \u00e7e\u015fit tatl\u0131y\u0131 tercih edin. En \u00f6nemlisi yemek tercihleriniz ve ne kadar yedi\u011finiz sizin elinizde. Bu sebeple kendi limitinizi kendiniz belirleyin, her ikrama evet demeyin&#8221; diye konu\u015ftu.<\/p>\n<h3>Lifli g\u0131da nedir? Lifli g\u0131dalar hangileri?<\/h3>\n<p>Diyet lifi ya da besinsel lif, bitkisel besinlerin hazmedilmesi m\u00fcmk\u00fcn olmayan ve sindirim sisteminden ge\u00e7erken su absorbe ederek d\u0131\u015fk\u0131 yap\u0131m\u0131n\u0131 kolayla\u015ft\u0131ran k\u0131s\u0131mlar\u0131d\u0131r. Diyet lifleri aras\u0131nda sel\u00fcloz gibi ni\u015fasta olmayan liflerin yan\u0131 s\u0131ra dekstrinler, in\u00fclin, liynin, mumlar, pektinler, betaglukanlar ve oligosakaritler vard\u0131r.<br \/>\nDiyet lifleri suda eriyebilmeleri a\u00e7\u0131s\u0131ndan ikiye ayr\u0131l\u0131rlar. Genelde b\u00fct\u00fcn bitkilerde her iki t\u00fcr diyet lifi de birlikte mevcuttur. Suda erimeyen diyet lifleri yiyeceklerin tokluk hissini artt\u0131r\u0131r, d\u0131\u015fk\u0131y\u0131 yumu\u015fat\u0131r ve ba\u011f\u0131rsaklardan daha \u00e7abuk bir \u015fekilde ge\u00e7mesini sa\u011flar. Kepekli un, m\u0131s\u0131r, taze fasulye ve patates kabuklar\u0131nda y\u00fcksek miktarda suda erimeyen diyet lifleri bulunur. Suda eriyen diyet lifleri ise v\u00fccutta fermentasyona u\u011frayarak v\u00fccuda \u00e7ok yararl\u0131 bir\u00e7ok maddeye d\u00f6n\u00fc\u015f\u00fcrler. Havu\u00e7, kestane, muz, pirin\u00e7 gibi yiyecekler y\u00fcksek oranda suda eriyen diyet lifleri i\u00e7erirler.<\/p>\n<h3>Meyve T\u00fcketirken Bunlara Dikkat! Meyve \u0130\u00e7in En Do\u011fru Saat<\/h3>\n<p><iframe loading=\"lazy\" title=\"Meyve T\u00fcketirken Bunlara Dikkat! Meyve \u0130\u00e7in En Do\u011fru Saat | Dr. Ay\u00e7a Kaya\" src=\"https:\/\/www.youtube.com\/embed\/75Q1jiq6rcY\" width=\"720\" height=\"405\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yeni y\u0131lda geni\u015f sofralarda yemek yiyecekler i\u00e7in uzman isimden tavsiyeler geldi. \u0130\u015fte, y\u0131lba\u015f\u0131 ak\u015fam\u0131 beslenmenizde dikkat etmeniz gerekenler&#8230; <\/p>\n","protected":false},"author":9192226,"featured_media":302276,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6669],"tags":[221541,221539,221540,56633],"class_list":["post-302275","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-ayca-kaya","tag-beslenme","tag-diyet","tag-yilbasi"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.nationalturk.com\/tr\/wp-json\/wp\/v2\/posts\/302275","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.nationalturk.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nationalturk.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nationalturk.com\/tr\/wp-json\/wp\/v2\/users\/9192226"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nationalturk.com\/tr\/wp-json\/wp\/v2\/comments?post=302275"}],"version-history":[{"count":0,"href":"https:\/\/www.nationalturk.com\/tr\/wp-json\/wp\/v2\/posts\/302275\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nationalturk.com\/tr\/wp-json\/wp\/v2\/media\/302276"}],"wp:attachment":[{"href":"https:\/\/www.nationalturk.com\/tr\/wp-json\/wp\/v2\/media?parent=302275"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nationalturk.com\/tr\/wp-json\/wp\/v2\/categories?post=302275"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nationalturk.com\/tr\/wp-json\/wp\/v2\/tags?post=302275"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}