Beslenme Uzman\u0131 Emine Ulu\u00e7ay, beslenme ile uyku ve ruh sa\u011fl\u0131\u011f\u0131 aras\u0131ndaki g\u00fc\u00e7l\u00fc bir ili\u015fki oldu\u011funu vurgulad\u0131<\/p>\n\n\n\n
Beslenme Uzman\u0131 Emine Ulu\u00e7ay, beslenme ile uyku ve ruh sa\u011fl\u0131\u011f\u0131 aras\u0131ndaki g\u00fc\u00e7l\u00fc bir ili\u015fki oldu\u011funu vurgulad\u0131; \u201c\u0130yi beslenmedi\u011fimizde modumuz d\u00fc\u015fer, iyi uymad\u0131\u011f\u0131m\u0131zda v\u00fccut uykudan alaca\u011f\u0131 enerjiyi yemekle kapatmaya \u00e7al\u0131\u015f\u0131r. Kan \u015fekerimizin d\u00fczensizle\u015fir, daha a\u00e7 hissederiz ve daha karbonhidratl\u0131 \u015feyler yeme\u011fe e\u011filimimiz ortaya \u00e7\u0131kar. Bir\u00e7ok insan morali bozuk oldu\u011funda daha fazla yer\u201d dedi.<\/p>\n\n\n\n
Ulu\u00e7ay, k\u0131\u015f aylar\u0131nda ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin d\u00fczg\u00fcn \u00e7al\u0131\u015fabilmesi i\u00e7in yeterli enerji al\u0131nmas\u0131na ihtiya\u00e7 oldu\u011funu da belirterek ki\u015fi hasta olaca\u011f\u0131n\u0131 hissetti\u011fi d\u00f6nemde yediklerini bir miktar art\u0131rmas\u0131n\u0131n mant\u0131kl\u0131 oldu\u011funu dile getirdi. Ulu\u00e7ay, bunun haricinde C vitamininden y\u00fcksek yiyecekler, \u00e7inko ve yeterli uykunun da \u00f6nemli oldu\u011funu dile getirdi.<\/p>\n\n\n\n
Beslenme Uzman\u0131 Emine Ulu\u00e7ay, T\u00fcrk Ajans\u0131 K\u0131br\u0131s (TAK) muhabirinin sorular\u0131n\u0131 yan\u0131tlad\u0131.<\/p>\n\n\n\n
– \u201cBir ayda s\u0131k\u0131 diyetle kilo vermek ger\u00e7ek\u00e7i ve s\u00fcrd\u00fcr\u00fclebilir de\u011fil\u201d<\/strong><\/p>\n\n\n\n Kilo koruman\u0131n temelini ise Ulu\u00e7ay, \u201cHaftada 7 g\u00fcn ve 21 \u00f6\u011f\u00fcn var, bunun y\u00fczde 80\u2019ini sa\u011fl\u0131kl\u0131 ve ihtiyac\u0131n\u0131z olan porsiyonlarda t\u00fcketip, geriye kalan y\u00fczde 20\u2019lik k\u0131s\u0131mda da asl\u0131nda \u00e7ok fazla sa\u011fl\u0131kl\u0131 olmayan ama sevdi\u011finiz yiyecekleri t\u00fcketmek\u201d olarak \u00f6zetledi.<\/p>\n\n\n\n Bir ayda \u00e7ok s\u0131k\u0131 diyetlerle kilo vermenin ger\u00e7ek\u00e7i ve s\u00fcrd\u00fcr\u00fclebilir olmad\u0131\u011f\u0131n\u0131 belirten Ulu\u00e7ay, yava\u015f yava\u015f ilerlemesini \u00f6nerdi; \u201cYava\u015f yava\u015f ilerleyince bu bizim hayat tarz\u0131m\u0131z olacak, kilo yava\u015f gitti\u011fi i\u00e7in oturacak\u201d dedi; her \u015fey gibi do\u011fru beslenme al\u0131\u015fkanl\u0131\u011f\u0131 kazanman\u0131n da sab\u0131r gerektirdi\u011fini vurgulad\u0131. Ulu\u00e7ay, \u201cDi\u011fer t\u00fcrl\u00fc kendimizi h\u0131rpalar\u0131z, ba\u015far\u0131s\u0131z oldu\u011fumuzu d\u00fc\u015f\u00fcn\u00fcr\u00fcz \u201cdedi.<\/p>\n\n\n\n -Do\u011fru beslenme nedir?<\/strong><\/p>\n\n\n\n Beslenme Uzman\u0131 Emine Ulu\u00e7ay do\u011fru beslenmenin ki\u015fiye uygun, temelde al\u0131nmas\u0131 gereken besinlerin al\u0131nd\u0131\u011f\u0131, hem sa\u011fl\u0131kl\u0131 hem de \u00e7ok sa\u011fl\u0131kl\u0131 olmayan ancak ki\u015finin sevdi\u011fi \u015feyleri i\u00e7eren beslenme tipi oldu\u011funu kaydetti.<\/p>\n\n\n\n Sa\u011fl\u0131kl\u0131 ve kaliteli \u015fekilde beslenmenin ya\u015fam s\u00fcresi ve ya\u015fam s\u00fcresi i\u00e7erisindeki ya\u015fam kalitesini art\u0131rd\u0131\u011f\u0131n\u0131 ortaya koyan \u00e7al\u0131\u015fmalar\u0131n uzun zamand\u0131r yap\u0131ld\u0131\u011f\u0131n\u0131 kaydeden Ulu\u00e7ay, k\u00f6t\u00fc beslenmenin ileriki ya\u015flarda sa\u011fl\u0131k problemlerine yol a\u00e7abilece\u011fini s\u00f6yledi. Fazla ya\u011f t\u00fcketiminin kolesterol seviyelerini y\u00fckseltip, kalp problemlerine yol a\u00e7abilece\u011finin, k\u00f6t\u00fc beslenmenin diyabet metabolik sendrom gibi hastal\u0131klara yol a\u00e7abilece\u011finin art\u0131k bilindi\u011fini belirten Ulu\u00e7ay, a\u015f\u0131r\u0131 k\u0131rm\u0131z\u0131 et t\u00fcketiminin ve yetersiz lif t\u00fcketiminin uzun vadede kal\u0131n ba\u011f\u0131rsak kanserine yol a\u00e7abilece\u011finin de ortaya kondu\u011funu kaydetti.<\/p>\n\n\n\n -Beyaz ekmek yerine esmer, \u00e7avdar veya tam bu\u011fday ekme\u011fi<\/strong><\/p>\n\n\n\n Sa\u011fl\u0131kl\u0131 ve kaliteli beslenmenin Akdeniz tip beslenme oldu\u011funun konu\u015fuldu\u011funu ifade eden Ulu\u00e7ay, et ve et \u00fcr\u00fcnlerinin abartmadan t\u00fcketilmesini, sebze ve meyveden zengin beslenmeyi, daha kompleks ve sa\u011fl\u0131kl\u0131 tah\u0131l gruplar\u0131n\u0131n tercih edilmesini \u00f6nerdi. Ulu\u00e7ay, beyaz ekmek yerine esmer, \u00e7avdar veya tam bu\u011fday ekme\u011fi, esmer pirin\u00e7, kinoa, bulgur karabu\u011fday, sa\u011fl\u0131kl\u0131 ya\u011flar, avokado, zeytin, ceviz, badem gibi \u015feylerin hepsinin dengede yeterli ama fazla olmayacak \u015fekilde yenmesi gerekti\u011fini; i\u015flenmi\u015f ve paketli g\u0131dalardan ise m\u00fcmk\u00fcn oldu\u011funca uzak durmak gerekti\u011fini anlatt\u0131.<\/p>\n\n\n\n -\u201cSa\u011fl\u0131k sorunu yoksa un t\u00fcketmekte s\u0131k\u0131nt\u0131 yok fakat\u2026\u201d<\/strong><\/p>\n\n\n\n Hassasiyeti ve \u00e7\u00f6lyak hastal\u0131\u011f\u0131 yoksa ki\u015finin gl\u00fcteni ve unu hayat\u0131ndan \u00e7\u0131karmas\u0131n\u0131n uzun vadede problem yaratabilece\u011fini dile getiren Ulu\u00e7ay, sa\u011fl\u0131k sorunu olmayan ki\u015filerin un t\u00fcketmesinde bir s\u0131k\u0131nt\u0131 olmad\u0131\u011f\u0131n\u0131 fakat unun \u00e7e\u015fidi ve hangi formda t\u00fcketildi\u011finin de \u00f6nemli oldu\u011funu ifade etti. Beyaz unun s\u00fcrekli ya\u011f ve \u015feker de i\u00e7eren pasta-b\u00f6rek \u015feklinde t\u00fcketilmesinin iyi bir yakla\u015f\u0131m olmad\u0131\u011f\u0131n\u0131 belirten Ulu\u00e7ay, \u201cKi\u015finin ihtiyac\u0131na g\u00f6re birka\u00e7 dilim tam bu\u011fday veya \u00e7avdar unundan yap\u0131lm\u0131\u015f ekmek, makarna gibi undan yap\u0131lm\u0131\u015f g\u0131dalar t\u00fcketmesi sorun te\u015fkil etmez. Ama elbette s\u0131kl\u0131\u011f\u0131 ve miktar\u0131 da \u00f6nemli\u201d diye konu\u015ftu.<\/p>\n\n\n\n Bebeklik y\u0131llar\u0131nda gl\u00fctenin beslenmeden \u00e7\u0131kar\u0131lmas\u0131n\u0131n ilerleyen d\u00f6nemde alerjilere sebep olabilece\u011fini kaydeden Ulu\u00e7ay, \u00e7ok uzun bir s\u00fcre gl\u00fcten t\u00fcketmeyip ard\u0131ndan yenildi\u011fi takdirde de gl\u00fctenin v\u00fccut taraf\u0131ndan yabanc\u0131 bir madde olarak alg\u0131lanabilece\u011fini, hassasiyet veya \u00e7\u00f6lyak olma riskinin artabilece\u011fini belirtti.<\/p>\n\n\n\n Ki\u015filerdeki gl\u00fcteni tamamen hayattan \u00e7\u0131karma e\u011filimin orta yol bulamay\u0131\u015f\u0131ndan kaynakland\u0131\u011f\u0131n\u0131 ifade eden Ulu\u00e7ay, bir \u015feyleri beslenme listesinden \u00e7\u0131karman\u0131n daha net ve kolay bulundu\u011funu ancak bunun kesinlikle s\u00fcrd\u00fcr\u00fclebilir olmad\u0131\u011f\u0131n\u0131 s\u00f6yledi.<\/p>\n\n\n\n Emine Ulu\u00e7ay, meyve \u015fekerinin zararl\u0131 oldu\u011fu ve t\u00fcketilmemesi gerekti\u011fi y\u00f6n\u00fcnde de bir yakla\u015f\u0131m oldu\u011funu ancak kendisinin meyvenin lif ve posa i\u00e7erdi\u011fi i\u00e7in meyve formunda ki\u015finin ihtiyac\u0131na g\u00f6re 2 -3 porsiyon t\u00fcketilmesine s\u0131cak bakt\u0131\u011f\u0131n\u0131 s\u00f6yledi.<\/p>\n\n\n\n -\u201cS\u00fct konusunda kafa kar\u0131\u015f\u0131kl\u0131\u011f\u0131 var\u201d<\/strong><\/p>\n\n\n\n Bitki s\u00fct\u00fcn\u00fcn m\u00fc hayvansal s\u00fct\u00fcn m\u00fc daha iyi oldu\u011fu sorusunun h\u00e2l\u00e2 tek bir cevab\u0131n\u0131n olmad\u0131\u011f\u0131n\u0131, s\u00fct t\u00fcketimi hususunda b\u00fcy\u00fck bir kafa kar\u0131\u015f\u0131kl\u0131\u011f\u0131 bulundu\u011funu kaydeden Ulu\u00e7ay, \u201cs\u00fct iyidir i\u00e7in\u201d diyen bir\u00e7ok \u00e7al\u0131\u015fman\u0131n s\u00fct firmalar\u0131 ,\u201cbitki s\u00fct\u00fc daha iyi\u201d diyenlerin de bitki s\u00fct\u00fc \u00fcreticileri taraf\u0131ndan finanse edildi\u011fini belirtti.<\/p>\n\n\n\n Ulu\u00e7ay, s\u00fct t\u00fcketimiyle ilgili olarak \u015f\u00f6yle konu\u015ftu:<\/p>\n\n\n\n \u201cBu kadar y\u0131ld\u0131r i\u00e7eriz ve kimse bir \u015fey olmad\u0131 deriz de bir\u00e7ok kanser t\u00fcr\u00fc ve bir\u00e7ok hastal\u0131k var, neyin nerden oldu\u011fu da bazen saklan\u0131r. Benim ki\u015fisel g\u00f6r\u00fc\u015f\u00fcm, s\u00fct\u00fcn i\u00e7inde b\u00fcy\u00fcme hormonlar\u0131 var ve ba\u015fka bir hayvan\u0131n bebe\u011finin b\u00fcy\u00fcmesi i\u00e7indir, biz 40-45 ya\u015f\u0131nda insanlar olarak neden i\u00e7eriz? Ama kimseye de i\u00e7meyin demem, ki\u015finin kendi tercihidir. Bitki s\u00fctleri k\u0131sm\u0131 da kendi i\u00e7inde ayr\u0131 bir problemdir, marketlerde sat\u0131lan soya s\u00fct\u00fc, badem s\u00fct\u00fc gibi s\u00fctler i\u015flenmi\u015ftir, i\u00e7inde \u00e7ok katk\u0131 maddesi vard\u0131r. Ki\u015fi s\u00fct\u00fc seviyorsa ve i\u00e7iyorsa ancak emin de\u011filse bir hafta birini, di\u011fer hafta di\u011ferini i\u00e7mesini \u00f6neririm.\u201d<\/p>\n\n\n\n Ya\u015fa, aktivite oran\u0131na, varsa \u00f6zel durum ve cinsiyete g\u00f6re gereksinim duyulan besin miktar\u0131n\u0131n farkl\u0131l\u0131k g\u00f6sterdi\u011fini anlatan Ulu\u00e7ay, ge\u00e7mi\u015fte bir\u00e7ok ara\u015ft\u0131rma erkek v\u00fccudu \u00fczerine yap\u0131lm\u0131\u015f olsa da son y\u0131llarda yap\u0131lm\u0131\u015f ara\u015ft\u0131rmalar\u0131n kad\u0131n v\u00fccudunun \u00e7ok farkl\u0131 oldu\u011funu, kad\u0131nlar\u0131n \u201ck\u00fc\u00e7\u00fck adamlar\u201d olmad\u0131klar\u0131n\u0131 ortaya koydu\u011funu vurgulad\u0131.<\/p>\n\n\n\n -\u201cHamilelik ve menopoz d\u00f6nemlerinde \u00f6zel beslenmeye ihtiya\u00e7 var\u201d<\/strong><\/p>\n\n\n\n \u00d6zellikle hamilelikte ve menopoz d\u00f6neminde kad\u0131nlar\u0131n \u00f6zel beslenme tipine ihtiya\u00e7 duydu\u011funu kaydeden Ulu\u00e7ay, menopozdaki kad\u0131nlar\u0131n ate\u015f basmas\u0131 gibi semptomlar\u0131na ay \u00e7i\u00e7ek \u00e7ekirde\u011fi ve kabak \u00e7ekirde\u011finin iyi geldi\u011fini ortaya koyan bir\u00e7ok \u00e7al\u0131\u015fma bulundu\u011funu belirtti.<\/p>\n\n\n\n -Kanser hastalar\u0131n\u0131n protein ve enerji gereksinimi\u2026<\/p>\n\n\n\n Emine Ulu\u00e7ay, ha\u015fimeto hastalar\u0131n\u0131n olabildi\u011fince paketli g\u0131dalardan uzak durmas\u0131 ve gl\u00fctensiz beslenmesinin \u00f6nerildi\u011fini, kanser hastalar\u0131n\u0131n beslenmesinin de ne \u00e7e\u015fit kanser oldu\u011funa g\u00f6re programlanmas\u0131 gerekti\u011fini ancak genel anlamda kemoterapi g\u00f6ren hastalarda kas kayb\u0131 ya\u015fanaca\u011f\u0131 i\u00e7in yeterli protein ve enerji gereksinimi oldu\u011funu anlatt\u0131.<\/p>\n\n\n\n Ulu\u00e7ay, b\u00f6brek hastalar\u0131n\u0131n potasyum ve sodyumdan k\u0131s\u0131tl\u0131 beslenmesi, diyabetlilerin ald\u0131klar\u0131 ins\u00fclin dozuna g\u00f6re \u015feker ve karbonhidrattan uzak durmas\u0131, kalp hastalar\u0131n\u0131n t\u00fckettikleri iyi ya\u011flar\u0131 art\u0131r\u0131p sa\u011fl\u0131ks\u0131z ya\u011flar\u0131 k\u0131s\u0131tlamas\u0131, tansiyon hastalar\u0131n\u0131n tuz kontrol\u00fc yapmas\u0131 gerekti\u011fini de s\u00f6yledi.<\/p>\n\n\n\n Ya\u011f yak\u0131m\u0131n\u0131 minimal da olsa art\u0131rd\u0131\u011f\u0131 ispatlanan baz\u0131 yiyeceklere i\u015faret eden Ulu\u00e7ay, ama bunlar\u0131n \u00e7ok \u201cyiyelim \u00e7ok ya\u011f yakal\u0131m\u201d ya da \u201csadece bunlar\u0131 yiyelim\u201d \u015feklinde olmad\u0131\u011f\u0131n\u0131 belirtti.<\/p>\n\n\n\n -\u201cDetoks i\u00e7ecekleri yan\u0131lt\u0131c\u0131\u201d<\/strong><\/p>\n\n\n\n Ulu\u00e7ay, detoks i\u00e7eceklerini ise gereksiz ve yan\u0131lt\u0131c\u0131 buldu\u011funu kaydetti ve bunlar\u0131 sosyal medyada takip\u00e7i say\u0131s\u0131n\u0131 y\u00fckseltmek ve be\u011feni almak i\u00e7in yap\u0131lm\u0131\u015f \u015feyler olarak de\u011ferlendirdi.<\/p>\n\n\n\n -\u201cKilo vermenin mucizevi bir \u00e7\u00f6z\u00fcm\u00fc yok\u201d<\/strong><\/p>\n\n\n\n Kilo vermenin mucizevi bir \u00e7\u00f6z\u00fcm\u00fc olmad\u0131\u011f\u0131n\u0131 belirten Ulu\u00e7ay, \u00f6zellikle kal\u0131c\u0131 kilo vermenin sab\u0131r ve u\u011fra\u015fma gerektirdi\u011fini belirterek, \u201c\u015eu iksiri i\u00e7tim ya\u011flar\u0131m yak\u0131l\u0131yor diye bir \u015fey ne yaz\u0131k ki m\u00fcmk\u00fcn de\u011fil\u201d diye konu\u015ftu.<\/p>\n\n\n\n \u0130nsanlar\u0131n s\u0131cak hava gibi etkenlerle bir \u015feyler yemek istemedi\u011fi zamanlarda smoothielerin t\u00fcketilebilece\u011fini ifade eden Ulu\u00e7ay, i\u00e7ine konan meyve ve di\u011fer \u00fcr\u00fcnlerin kalori kontrol\u00fcn\u00fcn, \u00f6zellikle kilo vermek isteyen ki\u015filer i\u00e7in \u00f6nemli oldu\u011funu s\u00f6yledi. Smoothielerin i\u00e7indekilerin porsiyonu ayarland\u0131\u011f\u0131nda s\u0131v\u0131 formlu \u00f6\u011f\u00fcnler olabilece\u011fini kaydeden Ulu\u00e7ay, \u201cAncak bir \u015feyi \u00e7i\u011fnedi\u011fimizde mekanik bir hareket yapt\u0131\u011f\u0131m\u0131z i\u00e7in doydu\u011fumuzu daha iyi anlar\u0131z. \u0130\u00e7ti\u011fimizde ayn\u0131 doygunlu\u011fa gelmemiz daha zordur\u201d ifadelerini kulland\u0131.<\/p>\n\n\n\n -Vegan ve vejetaryen beslenme\u2026 \u201cBence gelecek vegan\u201d<\/strong><\/p>\n\n\n\n S\u00fcrd\u00fcr\u00fclebilirlik bilinciyle son y\u0131llarda vegan ve vejetaryen beslenmeye ilginin artt\u0131\u011f\u0131n\u0131 s\u00f6yleyen Ulu\u00e7ay, \u201cBence gelecek vegan\u201d dedi ve ge\u00e7ti\u011fimiz y\u0131llarda yap\u0131lan Paris \u0130klim Zirvesi\u2019nde \u201chava s\u0131cakl\u0131\u011f\u0131n\u0131n 2 derece daha y\u00fckselmesi halinde mahvolduk\u201d denilerek et ve et \u00fcr\u00fcnleri t\u00fcketiminin azalt\u0131lmas\u0131n\u0131n \u00f6nerildi\u011fini hat\u0131rlatt\u0131.<\/p>\n\n\n\n Konuya ilgili uzmanlar\u0131n bitkisel beslenmeye y\u00f6nlendirme yapt\u0131\u011f\u0131n\u0131 anlatan Ulu\u00e7ay, herkesin vegan veya vejetaryen olamayaca\u011f\u0131n\u0131 ama et ve et \u00fcr\u00fcn\u00fc t\u00fcketimini azaltabilece\u011fini belirtti.<\/p>\n\n\n\n K\u0131br\u0131s\u2019ta da gen\u00e7ler aras\u0131nda vejetareyen ve veganl\u0131\u011f\u0131n artt\u0131\u011f\u0131n\u0131 s\u00f6yleyen Ulu\u00e7ay, ba\u015flarda zor olsa da bir s\u00fcre sonra bu t\u00fcr beslenmeye al\u0131\u015f\u0131ld\u0131\u011f\u0131n\u0131 kaydetti ve \u201cD\u00fcnyay\u0131 ben mi kurtaraca\u011f\u0131m\u201d s\u00f6ylemini ele\u015ftirdi. Ulu\u00e7ay, \u201cEvet belki kurtaramazs\u0131n, ama hepimiz k\u00fc\u00e7\u00fck k\u00fc\u00e7\u00fck \u015feyler yaparak kurtulmas\u0131na katk\u0131 sa\u011flayabiliriz\u201d diye konu\u015ftu.<\/p>\n\n\n\n Vegan-vejetaryen beslenme \u015feklinde B 12\u2019ye dikkat etmek gerekti\u011fini s\u00f6yleyen Ulu\u00e7ay, B12\u2019nin d\u0131\u015far\u0131dan al\u0131nmas\u0131 gerekti\u011fini, v\u00fccudun sonralar\u0131 bu beslenmeye adapte oldu\u011funu ve B12\u2019si d\u00fc\u015fmeyen veganlar bulundu\u011funu ortaya koyan \u00e7al\u0131\u015fmalar da bulundu\u011funu s\u00f6yledi. Ulu\u00e7ay, vejetaryen beslenmede kad\u0131nlar\u0131n demiri de d\u0131\u015fardan almas\u0131n\u0131n gerekebilece\u011fini ekledi.<\/p>\n\n\n\n -\u00d6\u011f\u00fcn atlamak ve aral\u0131kl\u0131 oru\u00e7\u2026 Menopoz sonras\u0131 pozitif etkileri var <\/strong><\/p>\n\n\n\n \u00d6\u011f\u00fcn atlamak ve aral\u0131kl\u0131 oru\u00e7 diyetiyle ilgili olarak da konu\u015fan Ulu\u00e7ay, do\u011fu t\u0131bb\u0131, \u00c7in t\u0131bb\u0131 ve baz\u0131 yoga felsefelerinin y\u0131llard\u0131r her bir \u015feyler yendi\u011finde v\u00fccutta inflamasyonun tetiklendi\u011fini ve daha az \u00f6\u011f\u00fcn say\u0131s\u0131 uygulanmas\u0131 gerekti\u011fini s\u00f6yledi\u011fini kaydetti.<\/p>\n\n\n\n Aral\u0131kl\u0131 oru\u00e7 diyetinin \u00f6zellikle menopoz sonras\u0131 kad\u0131nlarda pozitif etkileri oldu\u011funu s\u00f6yleyen \u00e7ok fazla \u00e7al\u0131\u015fma bulundu\u011funu da belirtti ancak gen\u00e7 ya\u015ftaki kad\u0131nlara, kan \u015fekeri dengesizli\u011fi ya\u015fayanalar ve yeme bozuklu\u011fu e\u011filimi olan ki\u015filere \u00f6nerilmedi\u011fini belirtti.<\/p>\n\n\n\n Ulu\u00e7ay \u201cAncak aral\u0131kl\u0131 oru\u00e7 tipinde beslenme, k\u0131s\u0131tlanm\u0131\u015ft\u0131k hissiyle yemenin serbest oldu\u011fu 8 saat i\u00e7erisinde ne varsa yiyim psikolojisine d\u00f6n\u00fc\u015ft\u00fc\u011f\u00fcnde daha tehlikeli olur\u201d a\u00e7\u0131klamas\u0131nda bulundu.<\/p>\n\n\n\n -Kilo kontrol\u00fc<\/strong><\/p>\n\n\n\n Beslenme Uzman\u0131 Emine Ulu\u00e7ay, kilo kontrol\u00fcyle ilgili olarak ise ya\u015f ilerledik\u00e7e herkesin metabolizmas\u0131n\u0131n yava\u015flad\u0131\u011f\u0131n\u0131n fark\u0131nda olmas\u0131n\u0131n, aktiviteyi art\u0131rmas\u0131n\u0131n ve yediklerinin miktar\u0131n\u0131 ayarlamas\u0131n\u0131n \u00f6nemli oldu\u011funu belirtti. Ulu\u00e7ay, \u201cMesela haftan\u0131n 2 g\u00fcn\u00fc d\u0131\u015far\u0131 \u00e7\u0131kt\u0131n\u0131z, gitti\u011finiz yerdeki makarnay\u0131 seversiniz, makarnay\u0131 yiyin ve bunu stres haline getirmeyin, arkada\u015f\u0131n\u0131zla d\u0131\u015far\u0131yla kahve i\u00e7meye \u00e7\u0131kt\u0131n\u0131z ve tatl\u0131 payla\u015fmak istersiniz payla\u015f\u0131n, daha karbonhidratl\u0131 \u015feyleri payla\u015farak ve abartmayarak, s\u0131kl\u0131\u011f\u0131n\u0131 azaltarak, egzersiz yaparak ve bu beslenme tarz\u0131n\u0131 al\u0131\u015fkanl\u0131k haline getirerek kilo korunabilir\u201d diye konu\u015ftu.<\/p>\n\n\n\n -\u201cKilo koruma d\u00f6nemini olabildi\u011fince uzun tutun\u201d<\/strong><\/p>\n\n\n\n Kilo verdikten sonra kilo koruma d\u00f6nemini, al\u0131\u015fkanl\u0131k olu\u015fumu ve otomatik hale gelmesi i\u00e7in olabildi\u011fince uzun tutulmas\u0131n\u0131 \u00f6neren Ulu\u00e7ay, \u201cBu i\u015fe gerekirse 2 y\u0131l harcay\u0131n\u201d dedi ve kilo al\u0131p verdik\u00e7e metabolizman\u0131n yoruldu\u011funu, yava\u015flad\u0131\u011f\u0131n\u0131, insan\u0131n sabr\u0131n\u0131n t\u00fckendi\u011fini g\u00f6zlemledi\u011fini anlatt\u0131.<\/p>\n\n\n\n Ki\u015filerin bir ayda \u00e7ok s\u0131k\u0131 diyetlerle kilo vermesinin ge\u00e7ek\u00e7i ve s\u00fcrd\u00fcr\u00fclebilir olmad\u0131\u011f\u0131n\u0131 ifade eden Ulu\u00e7ay, \u201cKendimize 6 ay, bir sene verirsek haftada bir mangal\u0131m\u0131z\u0131 da yapabiliriz, her g\u00fcn y\u00fcr\u00fcmesek de olur amsa bilmeliyiz ki yava\u015f yava\u015f ilerleyece\u011fiz, yava\u015f yava\u015f ilerleyince bu bizim hayat tarz\u0131m\u0131z olacak, zorlamadan ve kilo yava\u015f gitti\u011fi i\u00e7in oturacak\u201d dedi; her \u015fey gibi do\u011fru beslenme al\u0131\u015fkanl\u0131\u011f\u0131 kazanman\u0131n da sab\u0131r gerektirdi\u011fini vurgulad\u0131. Ulu\u00e7ay, \u201cDi\u011fer t\u00fcrl\u00fc kendimizi h\u0131rpalar\u0131z, yapamad\u0131\u011f\u0131m\u0131z\u0131 d\u00fc\u015f\u00fcn\u00fcr\u00fcz ve ba\u015far\u0131s\u0131z oldu\u011fumuzu d\u00fc\u015f\u00fcn\u00fcr\u00fcz.\u201d dedi.<\/p>\n\n\n\n Haber: \u00d6zlem G\u00fcran Akkorlu- Foto\u011fraf: H\u00fcseyin Say\u0131l <\/p>","protected":false},"excerpt":{"rendered":" Beslenme Uzman\u0131 Emine Ulu\u00e7ay, beslenme ile uyku ve ruh sa\u011fl\u0131\u011f\u0131 aras\u0131ndaki g\u00fc\u00e7l\u00fc bir ili\u015fki oldu\u011funu vurgulad\u0131 Beslenme Uzman\u0131 Emine Ulu\u00e7ay, beslenme ile uyku ve ruh sa\u011fl\u0131\u011f\u0131 aras\u0131ndaki g\u00fc\u00e7l\u00fc bir ili\u015fki oldu\u011funu vurgulad\u0131; \u201c\u0130yi beslenmedi\u011fimizde modumuz d\u00fc\u015fer, iyi uymad\u0131\u011f\u0131m\u0131zda v\u00fccut uykudan alaca\u011f\u0131 enerjiyi yemekle kapatmaya \u00e7al\u0131\u015f\u0131r. Kan \u015fekerimizin d\u00fczensizle\u015fir, daha a\u00e7 hissederiz ve daha karbonhidratl\u0131 \u015feyler […]<\/p>","protected":false},"author":1,"featured_media":11395,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[81],"tags":[1819],"class_list":["post-11394","post","type-post","status-publish","format-standard","has-post-thumbnail","category-gundem","tag-beslenme-uzmani-emine-ulucay"],"yoast_head":"\n