{"id":774,"date":"2017-11-20T23:35:10","date_gmt":"2017-11-20T23:35:10","guid":{"rendered":"https:\/\/benimyuvam.com.tr\/?p=774"},"modified":"2017-11-20T23:35:10","modified_gmt":"2017-11-20T23:35:10","slug":"dogru-zayiflama-diyetlerinin-genel-ilkeleri-nelerdir","status":"publish","type":"post","link":"https:\/\/benimyuvam.com.tr\/?p=774","title":{"rendered":"Do\u011fru Zay\u0131flama Diyetlerinin Genel \u0130lkeleri Nelerdir?"},"content":{"rendered":"

1. Enerji: <\/strong><\/strong>Zay\u0131flama diyetlerinde günlük enerji miktar\u0131n\u0131n belirlenmesinde ilke, ki\u015fiye harcad\u0131\u011f\u0131ndan daha az enerji vermektedir. Bununla beraber bireyin bazal metabolizmas\u0131n\u0131n alt\u0131nda enerji de verilmemelidir.<\/p>\n

1. Enerji: <\/strong><\/strong>Zay\u0131flama diyetlerinde günlük enerji miktar\u0131n\u0131n belirlenmesinde ilke, ki\u015fiye harcad\u0131\u011f\u0131ndan daha az enerji vermektedir. Bununla beraber bireyin bazal metabolizmas\u0131n\u0131n alt\u0131nda enerji de verilmemelidir.<\/p>\n

Böylece bireyin yava\u015f yava\u015f (haftada 0.5~1kg) zay\u0131flamas\u0131 sa\u011flanarak sa\u011fl\u0131k aç\u0131s\u0131ndan olu\u015fabilecek riskler ortadan kald\u0131r\u0131lm\u0131\u015f olur. H\u0131zl\u0131 kilo kay\u0131plar\u0131 ile bir çok sa\u011fl\u0131k sorunu ortaya ç\u0131kabilir.<\/p>\n

2. Protein:<\/strong><\/strong> Günlük enerjinin yakla\u015f\u0131k %12~15’i proteinden gelmeli ve daha çok kaliteli protein kaynaklar\u0131ndan yararlan\u0131lmal\u0131d\u0131r. Proteinli besinlerin termojenik etkilerinin olmas\u0131 ve tokluk hissi vermesi nedeniyle zay\u0131flama diyetlerinde önemli etkileri vard\u0131r. Ancak, diyetin protein miktar\u0131 art\u0131r\u0131l\u0131rsa hem ya\u011f miktar\u0131 hem de özellikle doymu\u015f ya\u011f asit miktar\u0131 da artabilece\u011finden diyetin protein miktar\u0131n\u0131n önerilenin üzerinde olmas\u0131 istenmez. Genellikle proteinden zengin besinler ya\u011fdan da zengindir.<\/p>\n

3. Ya\u011f:<\/strong><\/strong> Günlük enerjinin yakla\u015f\u0131k %25-30’u ya\u011flardan sa\u011flanmal\u0131d\u0131r. Ya\u011fl\u0131 besinler de proteinli besinler gibi tokluk hissi verirler, ancak enerji içerikleri daha yüksektir. Ayr\u0131ca ya\u011fda eriyen vitaminlerin (A,D,E,K vitaminleri) <\/strong>dü\u015fürülmemelidir.<\/p>\n

Sa\u011fl\u0131kl\u0131 beslenmede ya\u011f türüne de dikkat edilmelidir. Bunu sa\u011flamak için yemeklerde kullan\u0131lan ya\u011f\u0131n 2\/3’ünün zeytinya\u011f\u0131 veya f\u0131nd\u0131k ya\u011f\u0131, 1\/3’ünün ise m\u0131s\u0131rözü, soya veya ayçiçek ya\u011f\u0131 gibi bitkisel s\u0131v\u0131 ya\u011flar olmas\u0131na özen gösterilmelidir.<\/p>\n

4. Karbonhidrat:<\/strong><\/strong> Günlük enerjinin yakla\u015f\u0131k %55~60’\u0131 karbonhidratlardan sa\u011flanmal\u0131d\u0131r. Diyetin karbonhidrat miktar\u0131 ayarlan\u0131rken beslenme program\u0131nda \u015feker gibi basit karbonhidratlardan çok kuru baklagiller (örne\u011fin; mercimek, kuru fasulye)<\/strong> gibi kompleks karbonhidratlar kullan\u0131lmal\u0131d\u0131r.<\/p>\n

Ayr\u0131ca, basit karbonhidratlar bireyi çabuk ac\u0131kt\u0131r\u0131rken, kompleks karbonhidratlar daha çok tokluk sa\u011flarlar.<\/p>\n

5. Vitamin ve Mineraller: <\/strong><\/strong>Zay\u0131flama diyetlerinin enerjilerinin azl\u0131\u011f\u0131na paralel olarak vitamin ve özellikle demir ve kalsiyum gibi mineral yetersizlikleri görülebilir. Çok dü\u015fük enerjili olmayan dengeli beslenme programlar\u0131nda vitamin ve mineral yetersizlikleri görülmez.<\/p>\n

6. Posa (Lif):<\/strong> Zay\u0131flama diyetlerinde posa (lif) yüksek olmal\u0131d\u0131r. Posal\u0131 besinler çok çi\u011fnemeyi gerektirdi\u011finden yemek yeme için gerekli zaman\u0131 uzat\u0131r, midedeki sindirimi ve mide bo\u015falma h\u0131z\u0131n\u0131 yava\u015flatarak tokluk hissini uzat\u0131r, d\u0131\u015fk\u0131 hacmini ço\u011faltarak barsak hareketlerini ve ba\u011f\u0131rsaktan geçi\u015f h\u0131z\u0131n\u0131 art\u0131r\u0131r. Böylece posa, bireyin a\u011f\u0131rl\u0131k kaybetmesinde çok etkili olur. <\/p>\n

Genellikle do\u011fal posa kaynaklar\u0131n\u0131n tüketilmesi önerilir. Sebzeler, meyveler, kuru baklagiller, kepek ilaveli ürünler önemli posa kaynaklar\u0131d\u0131r.<\/p>\n

7. S\u0131v\u0131:<\/strong><\/strong> Günlük yakla\u015f\u0131k 3 litre s\u0131v\u0131 tüketilmelidir. Diyet, vücuttaki metabolizma art\u0131klar\u0131n\u0131n at\u0131labilmesi için yeterli miktarda s\u0131v\u0131 sa\u011flamal\u0131d\u0131r.<\/p>\n

Ayr\u0131ca, yemek öncesi ve yemekle beraber al\u0131nan s\u0131v\u0131lar mide dolgunlu\u011funu ve dolay\u0131s\u0131yla tokluk hissini art\u0131r\u0131r. Bunun yan\u0131nda, kab\u0131zl\u0131\u011f\u0131n olu\u015fmamas\u0131nda bol s\u0131v\u0131 tüketimi önemlidir. Kab\u0131zl\u0131k bireyin kilo kaybetmesini olumsuz yönde etkilemektedir. Bu nedenlerle, bol s\u0131v\u0131 içilmesi ve özellikle bu s\u0131v\u0131n\u0131n 1~1.5 litresinin su olmas\u0131 önemlidir.<\/p>\n

8. Tuz: <\/strong><\/strong>Hipertansiyon, kalp yetmezli\u011fi veya ba\u015fka nedenlerle ödemi bulunan \u015fi\u015fman ki\u015filere uygulanan beslenme programlar\u0131nda tuz k\u0131s\u0131tlanmas\u0131 gerekebilir.<\/p>\n

Bu durumda diyet, ya tuzsuz ya da az tuzlu olabilir. E\u011fer bahsedilen sorunlar yoksa tuz k\u0131s\u0131tlamas\u0131na gerek olmayabilir.<\/p>\n

9. Ö\u011fün Düzeni:<\/strong><\/strong> Beslenme program\u0131, günlük en az 3 veya daha fazla (6~8) ö\u011fünlük düzenli ve s\u0131k aral\u0131klarla uygulanmal\u0131d\u0131r. S\u0131k aral\u0131klarla beslenme, gere\u011finden fazla yemeyi ve kaçamaklar\u0131 önler, ac\u0131kmay\u0131 geciktirir ve bir sonraki ö\u011fünde besin al\u0131m\u0131n\u0131 azalt\u0131r.<\/p>\n

Beslenme program\u0131; bireyin a\u011f\u0131z tad\u0131n\u0131 bozmayacak \u015fekilde, sosyoekonomik durumuna uygun, ya\u015fam tarz\u0131na adapte edilmi\u015f olarak, esnek, beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131 uzun dönemde de\u011fi\u015ftirecek \u015fekilde sunulmal\u0131, k\u0131sa dönemli acele (\u015fok) programlar uygulanmamal\u0131d\u0131r.<\/p>\n

Beslenme program\u0131; kan bas\u0131nc\u0131, kan kolesterol, lipit, trigliserit, ürik asit, glikoz gibi bulgularda yükselmeler varsa bunlara uygun bir \u015fekilde düzenlenmelidir.<\/p>\n

Kaybedilen Kilolar Nas\u0131l Korunur?<\/strong><\/p>\n

Kaybedilen kilolar\u0131n korunmas\u0131 kilo kaybetmekten çok daha önemlidir. <\/p>\n

\u015ei\u015fmanl\u0131k tedavisinden sonra ço\u011fu birey tedavide elde edilen olumlu al\u0131\u015fkanl\u0131k de\u011fi\u015fikliklerini devam ettirmezler ve kaybettikleri kilolar\u0131 tekrar geri al\u0131rlar. Bu nedenle, arzu edilen düzeye kadar kilo kaybeden birey vücut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 koruyabilmek için neler yapmas\u0131 gerekti\u011fini diyetisyene dan\u0131\u015fmal\u0131 ve kilosunu koruyucu bir beslenme program\u0131na al\u0131nmal\u0131d\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

1. Enerji: Zay\u0131flama diyetlerinde günlük enerji miktar\u0131n\u0131n belirlenmesinde ilke, ki\u015fiye harcad\u0131\u011f\u0131ndan daha az enerji vermektedir. Bununla beraber bireyin bazal metabolizmas\u0131n\u0131n alt\u0131nda enerji […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[542,488,508],"tags":[],"class_list":["post-774","post","type-post","status-publish","format-standard","hentry","category-beslenme","category-diyet","category-zayiflik"],"yoast_head":"\r\nDo\u011fru Zay\u0131flama Diyetlerinin Genel \u0130lkeleri Nelerdir? - Bloggerlar Birle\u015fiyor<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/benimyuvam.com.tr\/?p=774\" \/>\r\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Do\u011fru Zay\u0131flama Diyetlerinin Genel \u0130lkeleri Nelerdir? - Bloggerlar Birle\u015fiyor\" \/>\r\n<meta property=\"og:description\" content=\"1. 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