{"id":8725,"date":"2023-05-22T13:27:53","date_gmt":"2023-05-22T10:27:53","guid":{"rendered":"https:\/\/sakarya.news\/?p=8725"},"modified":"2023-05-22T13:27:55","modified_gmt":"2023-05-22T10:27:55","slug":"saglikli-beslenme-ve-duzenli-spor-icin-10-oneri","status":"publish","type":"post","link":"https:\/\/haber.kocaalibilisim.com\/index.php\/2023\/05\/22\/saglikli-beslenme-ve-duzenli-spor-icin-10-oneri\/","title":{"rendered":"Sa\u011fl\u0131kl\u0131 beslenme ve d\u00fczenli spor i\u00e7in 10 \u00f6neri"},"content":{"rendered":"\n

SUB\u00dc Spor Bilimleri Fak\u00fcltesi \u00d6\u011fretim G\u00f6revlisi ve Sporcu Beslenmesi Dan\u0131\u015fman\u0131 Melike Nur Ero\u011flu, yaz aylar\u0131n\u0131n yakla\u015fmas\u0131 ile birlikte sa\u011fl\u0131kl\u0131 beslenmek ve d\u00fczenli spor yapmak isteyen ancak bunu ba\u015faramayanlara y\u00f6nelik 10 \u00f6neride bulundu.<\/p>\n\n\n\n

Sakarya Uygulamal\u0131 Bilimler \u00dcniversitesi (SUB\u00dc) Spor Bilimleri Fak\u00fcltesi Antren\u00f6rl\u00fck E\u011fitimi B\u00f6l\u00fcm\u00fc \u00d6\u011fretim G\u00f6revlisi ve Sporcu Beslenmesi Dan\u0131\u015fman\u0131 Melike Nur Ero\u011flu, \u00f6zellikle yaz aylar\u0131n\u0131n gelmesi ile birlikte sa\u011fl\u0131kl\u0131 beslenmek ve d\u00fczenli spor yapmak isteyen ancak bir t\u00fcrl\u00fc ba\u015far\u0131l\u0131 olamayanlara y\u00f6nelik 10 \u00f6neride bulundu. \u00c7o\u011fu insan\u0131n ya\u015fam kalitesini art\u0131rmak ve iyi hissetmek i\u00e7in sa\u011fl\u0131kl\u0131 al\u0131\u015fkanl\u0131klar kazanmak istedi\u011fini ancak al\u0131\u015fkanl\u0131klar\u0131 de\u011fi\u015ftirmenin g\u00f6r\u00fcnd\u00fc\u011f\u00fc kadar kolay olmad\u0131\u011f\u0131n\u0131 kaydeden Ero\u011flu, ad\u0131m ad\u0131m kolayla\u015facak zorlu s\u00fcre\u00e7te ihtiya\u00e7 duyulan \u015feylerin zaman, istek ve bolca emek oldu\u011funu vurgulad\u0131.<\/p>\n\n\n\n

Standart bir re\u00e7ete yok<\/strong><\/p>\n\n\n\n

Herkesin kendine \u00f6zg\u00fc ya\u015fam tarz\u0131 ve zevkleri olmas\u0131 nedeniyle sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in herkese uygun standart bir \u00e7\u00f6z\u00fcm \u00fcretilemeyece\u011fini belirten SUB\u00dc Spor Bilimleri Fak\u00fcltesi \u00d6\u011fretim G\u00f6revlisi Melike Nur Ero\u011flu, yine de yoksunluk hissetmeden ilerlemeyi sa\u011flayacak 10 \u00f6neride bulunulabilece\u011fini s\u00f6yledi. \u0130\u015fte Ero\u011flu\u2019nun 10 \u00f6nerisi;<\/p>\n\n\n\n

    \n
  1. Tam tah\u0131llar, kurubaklagiller gibi sa\u011fl\u0131kl\u0131 karbonhidratlar\u0131 tercih edin. Lif t\u00fcketiminizi art\u0131r\u0131n.<\/li>\n\n\n\n
  2. Daha fazla sebze ve meyve yiyin. Mevsime uygun, renkli ve \u00e7e\u015fitli olsun.<\/li>\n\n\n\n
  3. Sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 se\u00e7in; doymu\u015f ya\u011f oran\u0131 y\u00fcksek yiyecekleri daha az t\u00fcketin, trans ya\u011f i\u00e7eren yiyecekleri m\u00fcmk\u00fcn oldu\u011funca t\u00fcketmeyin. Bunlar\u0131n yerine zeytinya\u011f\u0131 t\u00fcketiminizi art\u0131r\u0131n.<\/li>\n\n\n\n
  4. K\u0131rm\u0131z\u0131 et t\u00fcketimini azalt\u0131p; bal\u0131k, hindi, tavuk gibi beyaz et t\u00fcketimini art\u0131r\u0131n.<\/li>\n\n\n\n
  5. Daha fazla ev yemekleri t\u00fcketin. \u0130\u015flenmi\u015f yiyecekleri azalt\u0131n.<\/li>\n\n\n\n
  6. Pi\u015firme y\u00f6ntemlerinizi g\u00f6zden ge\u00e7irin. K\u0131zartma yerine f\u0131r\u0131nda, ha\u015flama, tencere usul\u00fc y\u00f6ntemlerini tercih edin.<\/li>\n\n\n\n
  7. Yemeklerde lezzeti art\u0131rmak i\u00e7in kremal\u0131 ve y\u00fcksek kalorili soslar yerine farkl\u0131 t\u00fcrde baharatlar\u0131 kullan\u0131n.<\/li>\n\n\n\n
  8. Su t\u00fcketimini ihmal etmeyin. Susuzlu\u011funuzu gidermek i\u00e7in \u015fekerli yiyecekler yerine su, maden suyu, ayran gibi sa\u011fl\u0131kl\u0131 se\u00e7enekleri tercih edin.<\/li>\n\n\n\n
  9. \u00d6\u011f\u00fcnlerinizi planlarken g\u00fcn i\u00e7inde a\u00e7l\u0131\u011f\u0131n\u0131z\u0131 ve toklu\u011funuzu dinleyin. A\u00e7l\u0131\u011f\u0131n\u0131z\u0131n sebebi stres, \u00fcz\u00fcnt\u00fc, yaln\u0131zl\u0131k gibi duygusal nedenler olabilir. Duygusal yedi\u011finizi d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z diyet yapmak yerine bu konuda bir uzmandan yard\u0131m al\u0131n.<\/li>\n\n\n\n
  10. Egzersiz yaparken yakaca\u011f\u0131n\u0131z kaloriye odaklanmak yerine sevdi\u011finiz, s\u00fcrd\u00fcrebilece\u011finiz, keyif alaca\u011f\u0131n\u0131z bir egzersizi yap\u0131n. Unutmay\u0131n ki, en iyi egzersiz yap\u0131lan egzersizdir.<\/li>\n<\/ol>\n\n\n\n

    T\u00fcm bu al\u0131\u015fkanl\u0131klar\u0131 olu\u015ftururken ad\u0131m ad\u0131m ilerlenmesi gerekti\u011finin alt\u0131n\u0131 \u00e7izen \u00d6\u011fr. G\u00f6r. Melike Nur Ero\u011flu, \u201c\u0130stedi\u011finiz bir maddeden ba\u015flay\u0131p al\u0131\u015fkanl\u0131k olu\u015fturduktan sonra di\u011ferine ge\u00e7ebilirsiniz. K\u0131sa vadede i\u015fe yaramad\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fczde sab\u0131rl\u0131 olun. Zaman i\u00e7inde k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler kal\u0131c\u0131 sonu\u00e7lar do\u011furacakt\u0131r\u201d diye konu\u015ftu.<\/p>\n","protected":false},"excerpt":{"rendered":"

    SUB\u00dc Spor Bilimleri Fak\u00fcltesi \u00d6\u011fretim G\u00f6revlisi ve Sporcu Beslenmesi Dan\u0131\u015fman\u0131 Melike Nur Ero\u011flu, yaz aylar\u0131n\u0131n yakla\u015fmas\u0131 ile birlikte sa\u011fl\u0131kl\u0131 beslenmek ve d\u00fczenli spor yapmak isteyen ancak bunu ba\u015faramayanlara y\u00f6nelik 10 \u00f6neride bulundu. Sakarya Uygulamal\u0131 Bilimler \u00dcniversitesi (SUB\u00dc) Spor Bilimleri Fak\u00fcltesi Antren\u00f6rl\u00fck E\u011fitimi B\u00f6l\u00fcm\u00fc \u00d6\u011fretim G\u00f6revlisi ve Sporcu Beslenmesi Dan\u0131\u015fman\u0131 Melike Nur Ero\u011flu, \u00f6zellikle yaz aylar\u0131n\u0131n […]<\/p>\n","protected":false},"author":1,"featured_media":8726,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,9],"tags":[1978,2344,2371],"class_list":["post-8725","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guncel","category-saglik","tag-saglikli-beslenme","tag-sporcu-beslenmesi-danismani-melike-nur-eroglu","tag-subu-spor-bilimleri-fakultesi"],"_links":{"self":[{"href":"https:\/\/haber.kocaalibilisim.com\/index.php\/wp-json\/wp\/v2\/posts\/8725","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/haber.kocaalibilisim.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haber.kocaalibilisim.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haber.kocaalibilisim.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/haber.kocaalibilisim.com\/index.php\/wp-json\/wp\/v2\/comments?post=8725"}],"version-history":[{"count":1,"href":"https:\/\/haber.kocaalibilisim.com\/index.php\/wp-json\/wp\/v2\/posts\/8725\/revisions"}],"predecessor-version":[{"id":8727,"href":"https:\/\/haber.kocaalibilisim.com\/index.php\/wp-json\/wp\/v2\/posts\/8725\/revisions\/8727"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haber.kocaalibilisim.com\/index.php\/wp-json\/wp\/v2\/media\/8726"}],"wp:attachment":[{"href":"https:\/\/haber.kocaalibilisim.com\/index.php\/wp-json\/wp\/v2\/media?parent=8725"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haber.kocaalibilisim.com\/index.php\/wp-json\/wp\/v2\/categories?post=8725"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haber.kocaalibilisim.com\/index.php\/wp-json\/wp\/v2\/tags?post=8725"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}