{"id":1426,"date":"2023-04-05T11:06:03","date_gmt":"2023-04-05T08:06:03","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=1426"},"modified":"2023-04-05T11:06:03","modified_gmt":"2023-04-05T08:06:03","slug":"dusuk-kalorili-saglikli-atistirmaliklar","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/04\/05\/dusuk-kalorili-saglikli-atistirmaliklar\/","title":{"rendered":"D\u00dc\u015e\u00dcK KALOR\u0130L\u0130 SA\u011eLIKLI ATI\u015eTIRMALIKLAR"},"content":{"rendered":"<p>Sa\u011fl\u0131\u011f\u0131n\u0131zdan \u00f6d\u00fcn vermeden kilo vermek istiyorsan\u0131z, en etkili y\u00f6ntem beslenmenizde kalori a\u00e7\u0131kl\u0131\u011f\u0131 olu\u015fturmakt\u0131r. Dengeli ve sa\u011fl\u0131kl\u0131 beslenmeli, g\u00fcnl\u00fck ald\u0131\u011f\u0131n\u0131z ve harcad\u0131\u011f\u0131n\u0131z kalori miktar\u0131na \u00f6nem vermeniz gerekiyor.<\/p><p>G\u00fcn i\u00e7erisinde ara \u00f6\u011f\u00fcnler ile destekleyece\u011finiz beslenme plan\u0131n\u0131zda hem d\u00fc\u015f\u00fck kalorili, hem de sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmalar\u0131 tercih etmelisiniz. Fazla kalori al\u0131m\u0131na engel olan bu y\u00f6ntemi g\u00fcnl\u00fck ya\u015fam\u0131n\u0131zda uygulayarak, sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo vermeniz m\u00fcmk\u00fcn\u2026<\/p><p>\u00d6zellikle kilo kayb\u0131 i\u00e7in diyet uygulayanlardansan\u0131z, besinlerin kalorileri ayr\u0131 bir \u00f6nem ta\u015f\u0131yor. Sa\u011fl\u0131kl\u0131 bir \u015fekilde zay\u0131flamak istiyorsan\u0131z; beslenmenizde yapaca\u011f\u0131n\u0131z de\u011fi\u015fikliklerin yan\u0131 s\u0131ra d\u00fczenli egzersiz yapman\u0131z gerekti\u011fini de hat\u0131rlatmak isteriz. B\u00f6ylece kilo kay\u0131plar\u0131na ra\u011fmen, v\u00fccudunuzun daha s\u0131k\u0131 ve fit g\u00f6r\u00fcnmesine de yard\u0131mc\u0131 olacaks\u0131n\u0131z.<\/p><p>Ara \u00f6\u011f\u00fcnlerinizde tercih etmeniz tavsiye edilen ve 100 kaloriyi a\u015fmayan besinlerden yararlanarak, sa\u011fl\u0131kl\u0131 kilo vermek hi\u00e7te zor de\u011fil. Bunun i\u00e7in tek yapman\u0131z gereken, kalorisi d\u00fc\u015f\u00fck bu besinleri bilmek ve beslenme plan\u0131n\u0131za entegre etmek olacakt\u0131r.<\/p><figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"597\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-4-1024x597.jpg\" alt=\"\" class=\"wp-image-1427\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-4-1024x597.jpg 1024w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-4-300x175.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-4-768x448.jpg 768w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-4-370x216.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-4-760x443.jpg 760w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-4-565x330.jpg 565w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-4-600x350.jpg 600w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-4.jpg 1152w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure><p class=\"has-medium-font-size\"><strong><em>Maksimum 100 Kalorili Sa\u011fl\u0131kl\u0131 Besinler;<\/em><\/strong><\/p><ul class=\"wp-block-list\"><li><strong>1 adet Muz\u2026<\/strong>&nbsp;Temiz karbonhidrat kayna\u011f\u0131 olan muz, v\u00fccudumuza enerji sa\u011flayan sa\u011fl\u0131kl\u0131 besinler aras\u0131nda bulunuyor. Her ne kadar i\u00e7erisinde \u015feker bar\u0131nd\u0131rsa da, v\u00fccudumuzun do\u011fal \u015fekere de gereksinim duymas\u0131 bu durumu egale edebiliyor. \u00d6zellikle diyet yapan bireylerden aniden olu\u015fan tatl\u0131 krizlerini bast\u0131rmak i\u00e7in kullan\u0131lacak, sa\u011fl\u0131kl\u0131 bir meyve oldu\u011funu da belirtelim.<\/li>\n\n<li><strong>20 gram Bitter \u00c7ikolata\u2026&nbsp;<\/strong>Pek \u00e7ok sa\u011fl\u0131kl\u0131 beslenme konusunda ad\u0131 ge\u00e7en bitter \u00e7ikolata, ara \u00f6\u011f\u00fcnlerinizde t\u00fcketebilece\u011finiz kaliteli bir at\u0131\u015ft\u0131rmal\u0131kt\u0131r. \u0130\u00e7erisindeki kakao oran\u0131n\u0131n %80 ve \u00fczerinde olmas\u0131 gerekti\u011fini belirterek, d\u00fczenli t\u00fcketilmesi halinde beyin sa\u011fl\u0131\u011f\u0131na kadar uzanan yararlar\u0131 oldu\u011funu da belirtelim.<\/li>\n\n<li><strong>Ha\u015flanm\u0131\u015f Yumurta\u2026&nbsp;<\/strong>Zengin i\u00e7eri\u011fi ve sa\u011fl\u0131\u011f\u0131m\u0131za yararlar\u0131 saymakla bitmeyecek olan yumurta, d\u00fc\u015f\u00fck kalorisi ile de dikkat \u00e7ekiyor. Ha\u015flanm\u0131\u015f yumurtan\u0131n, uzun s\u00fcre tok kalman\u0131za yard\u0131mc\u0131 olmas\u0131 ise ayr\u0131 bir \u00f6nem ta\u015f\u0131yor. Diyet yapanlar ve kalori kontrol\u00fc yapan bireylerin s\u0131kl\u0131kla tercih etti\u011fi ha\u015flanm\u0131\u015f yumurtan\u0131n g\u00fc\u00e7l\u00fc bir protein kayna\u011f\u0131 oldu\u011funu da hat\u0131rlatmadan ge\u00e7meyelim.<\/li>\n\n<li><strong>100 gram Tavuk G\u00f6\u011fs\u00fc\u2026&nbsp;<\/strong>\u0130\u00e7erisinde bar\u0131nd\u0131rd\u0131\u011f\u0131 ya\u011f oran\u0131 bir hayli d\u00fc\u015f\u00fck olan tavuk g\u00f6\u011f\u00fcs eti, uzun s\u00fcre tok tuttu\u011fundan da diyet yapanlar taraf\u0131ndan s\u0131k\u00e7a tercih ediliyor. Lifli yap\u0131s\u0131 ile tercih sebebi olan tavu\u011fun kalorisi de d\u00fc\u015f\u00fck oldu\u011fundan, rahatl\u0131kla t\u00fcketilebilmektedir. Tavuk g\u00f6\u011f\u00fcs etinin yan\u0131na, bol ye\u015fillikli bir salata haz\u0131rlayarak formunuzu koruyabilirsiniz.<\/li><\/ul><figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim3-2.jpg\" alt=\"\" class=\"wp-image-1428\" width=\"850\" height=\"412\"\/><\/figure><ul class=\"wp-block-list\"><li><strong>200 gram Taze Fasulye\u2026&nbsp;<\/strong>Lifli i\u00e7eri\u011fi ile uzun s\u00fcre tok kalman\u0131za yard\u0131mc\u0131 olan taze fasulye, sa\u011fl\u0131kl\u0131 baklagiller aras\u0131nda yer almaktad\u0131r. Kalori bak\u0131m\u0131ndan da olduk\u00e7a d\u00fc\u015f\u00fck de\u011ferlere sahip olan taze fasulyenin kabu\u011funun ise ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131rd\u0131\u011f\u0131 bilinmektedir.<\/li>\n\n<li><strong>10 adet Badem\u2026&nbsp;<\/strong>\u0130\u00e7erdi\u011fi sa\u011fl\u0131kl\u0131 ya\u011flar ile bilinen badem, kolesterol\u00fc d\u00fc\u015f\u00fcrmeye de yard\u0131mc\u0131 olmaktad\u0131r. Zengin lifli yap\u0131s\u0131 ile diyet yapanlar\u0131n ve sa\u011fl\u0131kl\u0131 beslenenlerin vazge\u00e7ilmez at\u0131\u015ft\u0131rmal\u0131\u011f\u0131 olan bademi, eylem i\u00e7erisinde iken t\u00fcketirseniz daha h\u0131zl\u0131 kalori yakman\u0131z\u0131 sa\u011flamaktad\u0131r. Ortalama olarak 10 adet badem, 100 kalori civar\u0131ndad\u0131r.<\/li>\n\n<li><strong>4 adet Kay\u0131s\u0131\u2026&nbsp;<\/strong>\u0130\u00e7erdi\u011fi vitamin ve mineraller ile zengin besin de\u011ferleri bulunan kay\u0131s\u0131, sindirim sisteminden, h\u00fccre yenilenmesine kadar etkili olabilen sa\u011fl\u0131kl\u0131 bir meyvedir. Taze ya da kuru halde t\u00fcketebilece\u011finiz kay\u0131s\u0131, yo\u011fun lif i\u00e7ermektedir. Kuru kay\u0131s\u0131 t\u00fcketmeyi tercih edenler 40 gram, taze kay\u0131s\u0131 olarak t\u00fcketmek isteyen ise sadece 4 adet yemeleri gerekti\u011fini bilmelidir.<\/li><\/ul><p><strong>100 Kaloriden Az Olan At\u0131\u015ft\u0131rmal\u0131klar ve Miktarlar\u0131;<\/strong><\/p><ul class=\"wp-block-list\"><li>2 \u00e7ay ka\u015f\u0131\u011f\u0131 do\u011fal f\u0131st\u0131k ezmesi- 65 Kcal<\/li>\n\n<li>1 ka\u015f\u0131k az ya\u011fl\u0131 dondurulmu\u015f yo\u011furt- 85 Kcal<\/li>\n\n<li>70 gram \u0131zgara somon- 99 Kcal<\/li>\n\n<li>25 adet kavrulmu\u015f antep f\u0131st\u0131\u011f\u0131- 85 Kcal<\/li>\n\n<li>9 adet kalamata zeytini- 95 Kcal<\/li>\n\n<li>1 fincan domates suyu- 50 Kcal<\/li>\n\n<li>20 gram cheddar peyniri- 90 Kcal<\/li>\n\n<li>2 orta boy kivi-75 Kcal<\/li>\n\n<li>1 fincan az ya\u011fl\u0131 sebze \u00e7orbas\u0131- 90 Kcal<\/li>\n\n<li>2 orta boy taze incir- 75 Kcal<\/li><\/ul><figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim4-2.jpg\" alt=\"\" class=\"wp-image-1430\" width=\"830\" height=\"461\"\/><\/figure>\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-right kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;right&quot;,&quot;id&quot;:&quot;1426&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;7&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;4.7&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;Oylama Yap&quot;,&quot;legend&quot;:&quot;4.7\\\/5 - (7 votes)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;D\u00dc\u015e\u00dcK KALOR\u0130L\u0130 SA\u011eLIKLI ATI\u015eTIRMALIKLAR&quot;,&quot;width&quot;:&quot;133.8&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 133.8px;\">\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-right: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            4.7\/5 - (7 votes)    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>Sa\u011fl\u0131\u011f\u0131n\u0131zdan \u00f6d\u00fcn vermeden kilo vermek istiyorsan\u0131z, en etkili y\u00f6ntem beslenmenizde kalori a\u00e7\u0131kl\u0131\u011f\u0131 olu\u015fturmakt\u0131r. Dengeli ve sa\u011fl\u0131kl\u0131 beslenmeli, g\u00fcnl\u00fck ald\u0131\u011f\u0131n\u0131z ve&hellip;<\/p>\n","protected":false},"author":990005,"featured_media":1432,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20,21],"tags":[101,105,104,103,107,106,102],"class_list":["post-1426","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme","category-saglik","tag-beslenme","tag-dusuk-kalorili-yiyecekler","tag-kalori","tag-kalorisiz-yiyecekler","tag-kilo","tag-saglikli-atistirmaliklar","tag-saglikli-beslenme"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/1426","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/users\/990005"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=1426"}],"version-history":[{"count":2,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/1426\/revisions"}],"predecessor-version":[{"id":1433,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/1426\/revisions\/1433"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/1432"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=1426"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=1426"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=1426"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}