{"id":1269384,"date":"2018-08-20T22:01:07","date_gmt":"2018-08-20T19:01:07","guid":{"rendered":"http:\/\/www.erzurumflas.com\/bayram-ziyaretlerine-giderken-atistirmak-kilo-aldirmiyor\/"},"modified":"2018-08-20T22:01:14","modified_gmt":"2018-08-20T19:01:14","slug":"bayram-ziyaretlerine-giderken-atistirmak-kilo-aldirmiyor","status":"publish","type":"post","link":"https:\/\/www.erzhaber.com\/?p=1269384","title":{"rendered":"Bayram ziyaretlerine giderken at\u0131\u015ft\u0131rmak kilo ald\u0131rm\u0131yor"},"content":{"rendered":"<p><img decoding=\"async\" src=\"http:\/\/www.erzurumflas.com\/wp-content\/uploads\/2018\/08\/bayram-ziyaretlerine-giderken-atistirmak-kilo-aldirmiyor_8faec74.jpg\" width=\"600\">Diyetisyen Merve Alt\u0131n, Kurban Bayram\u0131\u2019nda de\u011fi\u015fen yeme al\u0131\u015fkanl\u0131klar\u0131n\u0131n sa\u011fl\u0131\u011f\u0131 bozmas\u0131n\u0131 engellemek i\u00e7in \u00f6nemli \u00f6nerilerde bulunarak, &#8220;Evden \u00e7\u0131kmadan \u00f6nce; \u00e7orba, sebze yeme\u011fi, yo\u011furt gibi basit at\u0131\u015ft\u0131rmal\u0131klar yemek,  ikramlar\u0131n porsiyonlar\u0131n\u0131 kontrol edebilmek ad\u0131na kolayl\u0131k sa\u011flayacakt\u0131r&#8221; dedi.<\/p>\n<p>Fazla t\u00fcketilen k\u0131rm\u0131z\u0131 et, \u015ferbetli tatl\u0131lar, hamur i\u015fleri kalp ve damar hastal\u0131klar\u0131, b\u00f6brek hastal\u0131klar\u0131, y\u00fcksek tansiyon ve \u015feker hastal\u0131\u011f\u0131 i\u00e7in risk olu\u015fturdu\u011funu anlatan Diyetisyen Merve Alt\u0131n, etlerin mutlaka 1-2 g\u00fcn dinlendirilmesi gerekti\u011fini kaydetti. Alt\u0131n, &#8220;Bu sebeple porsiyon kontrol\u00fcn\u00fcn sa\u011flanmas\u0131 ve do\u011fru se\u00e7imler yap\u0131lmas\u0131 bayram\u0131 ve sonras\u0131n\u0131 daha keyifli ge\u00e7irmenize yard\u0131mc\u0131 olacakt\u0131r. Etler +4 derecede 1-2 g\u00fcn mutlaka dinlendirilmelidir. Bu \u015fekilde hareket etmeniz haz\u0131ms\u0131zl\u0131k, \u015fi\u015fkinlik ve huzursuzluk ya\u015famam\u0131z\u0131 engeller. Etleri pi\u015firirken kavurma yerine f\u0131r\u0131n, ha\u015flama, bu\u011fulama, \u0131zgara gibi sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemleri tercih edilmelidir. Etin yan\u0131na demir emilimini art\u0131rmak ad\u0131na c vitamini i\u00e7eri\u011fi y\u00fcksek olan ye\u015fil yaprakl\u0131 sebzeler eklenmelidir.  Haz\u0131rlanan etler buzdolab\u0131nda(+4 derece)  2-3 g\u00fcn, dondurucuda (-18derece) 4-6 ay aras\u0131nda muhafaza edilmelidir. Dondurucudan indirilen etler buzdolab\u0131nda \u00e7\u00f6zd\u00fcr\u00fclmeli ve \u00e7\u00f6zd\u00fcr\u00fclen etler bir daha dondurucuya kald\u0131r\u0131lmamal\u0131d\u0131r&#8221; dedi.<\/p>\n<p>&#8220;Sofralar\u0131m\u0131z\u0131n vazge\u00e7ilmezi olan sarma ve dolmada pirin\u00e7 yerine bulgur, esmer pirin\u00e7 kullanmal\u0131, 4-5 adet sarman\u0131n 1 dilim ekme\u011fe tekab\u00fcl etti\u011fini unutulmamal\u0131d\u0131r&#8221; diyen Alt\u0131n, &#8220;T\u00fcrk k\u00fclt\u00fcr\u00fcn\u00fcn vazge\u00e7ilmezi olan tatl\u0131lar\u0131ndan baklavan\u0131n adedi 200-250 kkal; yani 1 porsiyon meyve 1 dilim ekmek ve d\u00f6rt adet cevize e\u015fde\u011fer olmakta bunlar\u0131 da kalori dengelemek ad\u0131na diyetimizden \u00e7\u0131karmam\u0131z gerekmektedir. Yeme d\u00fczeninde de\u011fi\u015fiklikler olabilece\u011fi i\u00e7in \u00f6zellikle ak\u015fam \u00f6\u011f\u00fcn\u00fcne sebze yeme\u011fi, salata, \u00e7orba, yo\u011furt,ayran gibi hafif se\u00e7enekler tercih edilmelidir. \u015eeker hastalar\u0131 pirin\u00e7, hamur tatl\u0131lar\u0131, \u015fekerli \u00fcr\u00fcnlerinden sak\u0131nmal\u0131 e\u011fer t\u00fcketirlerse yan\u0131na 1-2 yemek ka\u015f\u0131\u011f\u0131 yo\u011furt yemelidir. Kalp ve damar hastal\u0131klar\u0131 olanlar sakatat, kuyruk ya\u011f\u0131, i\u00e7 ya\u011f\u0131 ve hamurlu tatl\u0131lardan kesinlikle ka\u00e7\u0131nmal\u0131d\u0131r&#8221; diye konu\u015ftu.<\/p>\n<p>Et ve baklavay\u0131 ak\u015fam t\u00fcketmeyin<\/p>\n<p>Bayram\u0131n vazge\u00e7ilmezleri et ve baklava t\u00fcketiminin ak\u015fam de\u011fil g\u00fcn i\u00e7inde yap\u0131lmas\u0131 uyar\u0131s\u0131nda bulunan Alt\u0131n, \u015f\u00f6yle devam etti:<\/p>\n<p>&#8220;Et, baklava tercihi ak\u015fam de\u011fil g\u00fcn i\u00e7inde yap\u0131lmal\u0131d\u0131r. Evden \u00e7\u0131kmadan \u00f6nce \u00e7orba, sebze yeme\u011fi, yo\u011furt gibi basit at\u0131\u015ft\u0131rmal\u0131klarda bulunmak ikramlar\u0131n porsiyonlar\u0131n\u0131 kontrol edebilmek ad\u0131na  kolayl\u0131k sa\u011flayacakt\u0131r. Bayramda tercih edece\u011fimiz meyvelerde karpuz, \u00fcz\u00fcm, incir, muz, kuru meyveler ve kavun gibi glisemik indeksi y\u00fcksek olanlardan ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. Gazoz, kola gibi asitli ve \u015fekerli i\u00e7ecekler yerine ayran, su, sade maden suyu , \u015fekersiz \u00e7ay, \u015fekersiz kahve tercih edilmelidir.  Su t\u00fcketimi ve fiziksel aktivite ihmal edilmemeli en az 2-2,5 lt su t\u00fcketilmeli ve \u00f6\u011f\u00fcnlerden yakla\u015f\u0131k 1-1,5 saat sonra en az\u0131ndan y\u00fcr\u00fcy\u00fc\u015f yap\u0131lmal\u0131d\u0131r.&#8221;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u0130YET\u0130SYEN MERVE ALTIN, KURBAN BAYRAMI\u2019NDA DE\u011e\u0130\u015eEN YEME ALI\u015eKANLIKLARININ SA\u011eLI\u011eI BOZMASINI ENGELLEMEK \u0130\u00c7\u0130N \u00d6NEML\u0130 \u00d6NER\u0130LERDE BULUNARAK, &#8220;EVDEN \u00c7IKMADAN \u00d6NCE; \u00c7ORBA, SEBZE YEME\u011e\u0130, YO\u011eURT G\u0130B\u0130 BAS\u0130T ATI\u015eTIRMALIKLAR YEMEK,  \u0130KRAMLARIN PORS\u0130YONLARINI KONTROL EDEB\u0130LMEK ADINA KOLAYLIK SA\u011eLAYACAKTIR&#8221; DED\u0130.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,20],"tags":[40546,105435,1672,16042,12660,14998],"class_list":["post-1269384","post","type-post","status-publish","format-standard","hentry","category-saglik","category-turkiye","tag-aldirmiyor","tag-atistirmak","tag-bayram","tag-giderken","tag-kilo","tag-ziyaretlerine"],"_links":{"self":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/posts\/1269384","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1269384"}],"version-history":[{"count":0,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/posts\/1269384\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1269384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1269384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1269384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}