At\u0131\u015ft\u0131rmal\u0131k denince akla \u00f6nce cips ve \u00e7ikolata gelir; oysa iki \u00f6\u011f\u00fcn aras\u0131ndaki o k\u00fc\u00e7\u00fck a\u00e7l\u0131k, do\u011fru y\u00f6netildi\u011finde g\u00fcn\u00fcn enerji dengesini kuran bir f\u0131rsatt\u0131r. Yanl\u0131\u015f at\u0131\u015ft\u0131rmal\u0131k kan \u015fekerini h\u0131zla y\u00fckseltip d\u00fc\u015f\u00fcrerek yorgunluk ve yeni a\u00e7l\u0131k krizleri yarat\u0131rken, do\u011fru at\u0131\u015ft\u0131rmal\u0131k toklu\u011fu uzat\u0131r, odaklanmay\u0131 destekler ve ana \u00f6\u011f\u00fcnlerde a\u015f\u0131r\u0131 yemeyi \u00f6nler. Yaz\u0131m\u0131zda sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131\u011f\u0131n ne demek oldu\u011funu, evde ve ofiste hangi se\u00e7eneklerin i\u015fe yarad\u0131\u011f\u0131n\u0131 ve market raf\u0131nda etiket okuman\u0131n p\u00fcf noktalar\u0131n\u0131 ele al\u0131yoruz.<\/p>\n\n\n\n
Bir at\u0131\u015ft\u0131rmal\u0131\u011f\u0131 sa\u011fl\u0131kl\u0131 yapan \u015fey “light” etiketi de\u011fil, bile\u015fimidir. Toklu\u011fu belirleyen ikili protein ve liftir: bu ikisini i\u00e7eren at\u0131\u015ft\u0131rmal\u0131klar kan \u015fekerini yava\u015f y\u00fckseltir ve uzun s\u00fcre tok tutar. Sade yo\u011furt ve ceviz, bir avu\u00e7 leblebi, peynirli birka\u00e7 tam tah\u0131ll\u0131 kraker ya da f\u0131st\u0131k ezmeli elma dilimleri bu form\u00fcl\u00fcn klasik \u00f6rnekleridir.<\/p>\n\n\n\n
\u00d6l\u00e7\u00fc de form\u00fcl\u00fcn par\u00e7as\u0131d\u0131r: sa\u011fl\u0131kl\u0131 diye kuruyemi\u015fi paket paket t\u00fcketmek, kalori a\u00e7\u0131s\u0131ndan cipsten farks\u0131z h\u00e2le gelebilir. Pratik kural \u015fudur: at\u0131\u015ft\u0131rmal\u0131k bir \u00f6\u011f\u00fcn de\u011fil k\u00f6pr\u00fcd\u00fcr; 150-200 kalori band\u0131nda kalmal\u0131 ve avu\u00e7 i\u00e7i kadar porsiyonla s\u0131n\u0131rlanmal\u0131d\u0131r.<\/p>\n\n\n\n
Masa ba\u015f\u0131nda ge\u00e7en g\u00fcnlerin en b\u00fcy\u00fck riski, elin bilin\u00e7sizce uzand\u0131\u011f\u0131 paketlerdir. \u00c7\u00f6z\u00fcm, sa\u011fl\u0131kl\u0131 se\u00e7enekleri eri\u015filebilir k\u0131lmakt\u0131r: \u00e7ekmecede \u00e7i\u011f badem ve ceviz, k\u00fc\u00e7\u00fck paket leblebi, kuru meyve ve tam tah\u0131ll\u0131 grisini bulundurmak, otomat ziyaretlerini kendili\u011finden azalt\u0131r. Kuruyemi\u015fte \u00e7i\u011f ya da hafif kavrulmu\u015f, tuzsuz se\u00e7enekler; kuru meyvede ise \u015feker ilavesiz olanlar tercih edilmelidir.<\/p>\n\n\n\n
Protein bar ve granola barlar da pratik \u00e7\u00f6z\u00fcmlerdir; ancak etiketleri okunarak se\u00e7ilmelidir \u00e7\u00fcnk\u00fc baz\u0131lar\u0131 \u015feker a\u00e7\u0131s\u0131ndan \u00e7ikolatadan geri kalmaz. \u0130\u00e7indekiler listesi k\u0131sa, \u015fekeri d\u00fc\u015f\u00fck, proteini y\u00fcksek barlar aranmal\u0131d\u0131r. Farkl\u0131 sa\u011fl\u0131kl\u0131 se\u00e7enekleri at\u0131\u015ft\u0131rmal\u0131k<\/a> kategorisinde bir arada bulabilirsiniz.<\/p>\n\n\n\n Ev yap\u0131m\u0131 at\u0131\u015ft\u0131rmal\u0131klar\u0131n en b\u00fcy\u00fck avantaj\u0131 i\u00e7indekiler listesini sizin yazman\u0131zd\u0131r. F\u0131r\u0131nda baharatl\u0131 nohut, cipsin \u00e7\u0131t\u0131rl\u0131\u011f\u0131n\u0131 arayanlar i\u00e7in \u015fa\u015f\u0131rt\u0131c\u0131 derecede tatmin edicidir. Yulaf, muz ve f\u0131st\u0131k ezmesiyle haz\u0131rlanan f\u0131r\u0131ns\u0131z enerji toplar\u0131 tatl\u0131 krizlerinin sa\u011fl\u0131kl\u0131 cevab\u0131d\u0131r. Hafta sonu haz\u0131rlan\u0131p buzdolab\u0131nda saklanan sebze \u00e7ubuklar\u0131 (havu\u00e7, salatal\u0131k, kereviz) humusla e\u015fle\u015fti\u011finde hem lif hem protein sunar.<\/p>\n\n\n\n Patlam\u0131\u015f m\u0131s\u0131r da hakk\u0131 yenen bir at\u0131\u015ft\u0131rmal\u0131kt\u0131r: evde az ya\u011fla patlat\u0131ld\u0131\u011f\u0131nda y\u00fcksek lifli ve d\u00fc\u015f\u00fck kalorili bir se\u00e7enektir; haz\u0131r mikrodalga versiyonlar\u0131n\u0131n ya\u011f ve tuz y\u00fck\u00fc ise etiketten kontrol edilmelidir.<\/p>\n\n\n\n Market raf\u0131nda “fit”, “do\u011fal”, “katk\u0131s\u0131z” gibi ifadeler yasal tan\u0131m\u0131 olmayan pazarlama s\u00f6zc\u00fckleridir; ger\u00e7ek bilgi arka y\u00fczdeki besin de\u011ferleri tablosundad\u0131r. Bak\u0131lacak \u00fc\u00e7 sat\u0131r \u015funlard\u0131r: 100 gramdaki \u015feker (5 gram\u0131n alt\u0131 d\u00fc\u015f\u00fck kabul edilir), doymu\u015f ya\u011f ve lif. \u0130\u00e7indekiler listesinde \u015fekerin ilk \u00fc\u00e7 s\u0131rada yer ald\u0131\u011f\u0131 \u00fcr\u00fcn, ad\u0131 ne olursa olsun tatl\u0131d\u0131r. Glukoz \u015furubu ve fruktoz \u015furubu do\u011frudan \u015fekerin kendisidir; maltodekstrin ise etiketteki \u015feker sat\u0131r\u0131na yans\u0131masa da kan \u015fekerini h\u0131zla y\u00fckselten bir ni\u015fasta t\u00fcrevidir.<\/p>\n\n\n\n Porsiyon oyununa da dikkat edin: tablo “30 graml\u0131k porsiyon” \u00fczerinden verilip paketin tamam\u0131 90 gramsa, ger\u00e7ek al\u0131m \u00fc\u00e7 kat\u0131d\u0131r. Eve giren temel g\u0131dalar\u0131n tamam\u0131nda bu okuma al\u0131\u015fkanl\u0131\u011f\u0131 yerle\u015fti\u011finde, sa\u011fl\u0131kl\u0131 se\u00e7im istisna olmaktan \u00e7\u0131k\u0131p varsay\u0131lan h\u00e2line gelir. Kilerinizi topluca yenilemek i\u00e7in g\u0131da ve i\u00e7ecek<\/a> kategorisine g\u00f6z atabilirsiniz.<\/p>\n\n\n\n At\u0131\u015ft\u0131rmal\u0131\u011f\u0131n saati de \u00f6nemlidir: \u00f6\u011fle ile ak\u015fam yeme\u011fi aras\u0131ndaki uzun bo\u015flukta planl\u0131 bir at\u0131\u015ft\u0131rmal\u0131k, ak\u015fam sofras\u0131na kurt gibi a\u00e7 oturmay\u0131 \u00f6nler. Gece at\u0131\u015ft\u0131rmalar\u0131 ise \u00e7o\u011fu zaman a\u00e7l\u0131ktan de\u011fil al\u0131\u015fkanl\u0131ktan ve ekran kar\u015f\u0131s\u0131 otomatikli\u011finden do\u011far; bir bardak bitki \u00e7ay\u0131 ya da bir avu\u00e7 yaban mersini gibi hafif se\u00e7enekler bu saatlerin dostudur. Susuzluk da s\u0131kl\u0131kla a\u00e7l\u0131kla kar\u0131\u015ft\u0131r\u0131l\u0131r; at\u0131\u015ft\u0131rma iste\u011fi geldi\u011finde \u00f6nce bir bardak su i\u00e7mek, iste\u011fin ger\u00e7ekli\u011fini test eden basit bir filtredir.<\/p>\n\n\n\n \u00d6zetle sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmak, iradeyle de\u011fil haz\u0131rl\u0131kla kazan\u0131lan bir oyundur: do\u011fru se\u00e7enekleri g\u00f6r\u00fcn\u00fcr yere koyun, yanl\u0131\u015flar\u0131 eve az sokun, etiketleri okuyun. Gerisini al\u0131\u015fkanl\u0131k kendili\u011finden halleder.<\/p>\n","protected":false},"excerpt":{"rendered":" At\u0131\u015ft\u0131rmal\u0131k denince akla \u00f6nce cips ve \u00e7ikolata gelir; oysa iki \u00f6\u011f\u00fcn aras\u0131ndaki o k\u00fc\u00e7\u00fck a\u00e7l\u0131k, do\u011fru y\u00f6netildi\u011finde g\u00fcn\u00fcn enerji dengesini kuran bir f\u0131rsatt\u0131r. Yanl\u0131\u015f at\u0131\u015ft\u0131rmal\u0131k kan \u015fekerini h\u0131zla y\u00fckseltip d\u00fc\u015f\u00fcrerek yorgunluk ve yeni a\u00e7l\u0131k krizleri yarat\u0131rken, do\u011fru at\u0131\u015ft\u0131rmal\u0131k toklu\u011fu uzat\u0131r, odaklanmay\u0131 destekler ve ana \u00f6\u011f\u00fcnlerde a\u015f\u0131r\u0131 yemeyi \u00f6nler. Yaz\u0131m\u0131zda sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131\u011f\u0131n ne demek oldu\u011funu, evde […]<\/p>\n","protected":false},"author":1,"featured_media":3952,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[68],"tags":[],"class_list":["post-3937","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-supermarket"],"_links":{"self":[{"href":"https:\/\/gormeklazim.com\/blog\/wp-json\/wp\/v2\/posts\/3937","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gormeklazim.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gormeklazim.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gormeklazim.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gormeklazim.com\/blog\/wp-json\/wp\/v2\/comments?post=3937"}],"version-history":[{"count":2,"href":"https:\/\/gormeklazim.com\/blog\/wp-json\/wp\/v2\/posts\/3937\/revisions"}],"predecessor-version":[{"id":4169,"href":"https:\/\/gormeklazim.com\/blog\/wp-json\/wp\/v2\/posts\/3937\/revisions\/4169"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gormeklazim.com\/blog\/wp-json\/wp\/v2\/media\/3952"}],"wp:attachment":[{"href":"https:\/\/gormeklazim.com\/blog\/wp-json\/wp\/v2\/media?parent=3937"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gormeklazim.com\/blog\/wp-json\/wp\/v2\/categories?post=3937"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gormeklazim.com\/blog\/wp-json\/wp\/v2\/tags?post=3937"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Evde Haz\u0131rlanan Alternatifler: Ucuz ve Kontroll\u00fc<\/strong><\/h2>\n\n\n\n
Etiket Okuma: Ambalaj\u0131n Oyunlar\u0131na Kar\u015f\u0131<\/strong><\/h2>\n\n\n\n
Zamanlama ve Al\u0131\u015fkanl\u0131k: K\u00fc\u00e7\u00fck Stratejiler<\/strong><\/h2>\n\n\n\n