{"id":1434,"date":"2023-04-05T11:14:15","date_gmt":"2023-04-05T08:14:15","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=1434"},"modified":"2023-04-05T11:14:15","modified_gmt":"2023-04-05T08:14:15","slug":"ara-ogunlerde-nasil-beslenmek-gerekir","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/04\/05\/ara-ogunlerde-nasil-beslenmek-gerekir\/","title":{"rendered":"ARA \u00d6\u011e\u00dcNLERDE NASIL BESLENMEK GEREK\u0130R?"},"content":{"rendered":"<p>G\u00fcn i\u00e7erisinde 4 saatten fazla a\u00e7 kalman\u0131n, kan \u015fekerini ve metabolizma h\u0131z\u0131n\u0131 d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc savunan beslenme uzmanlar\u0131, ana \u00f6\u011f\u00fcnlerin yan\u0131nda mutlaka ara \u00f6\u011f\u00fcnler de eklemek gerekti\u011fini vurguluyor. Sa\u011fl\u0131kl\u0131 beslenmenin yan\u0131 s\u0131ra kilo kontrol\u00fc sa\u011flamak isteyenler i\u00e7in de ara \u00f6\u011f\u00fcn \u00f6neriliyor.<\/p><p>A\u00e7l\u0131k duygusunu ya\u015famadan kilo vermeye yard\u0131mc\u0131 olan ara \u00f6\u011f\u00fcnlerde t\u00fcketilen besinler de b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor. E\u011fer ara \u00f6\u011f\u00fcnlerinizde yanl\u0131\u015f besin tercihleri yaparsan\u0131z, hedefinizin aksine kilo almaya ba\u015flayabilir ya da sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 bozabilirsiniz. Bu nedenle ara \u00f6\u011f\u00fcnlerinizde ne yemeniz gerekti\u011fini biliyor olmas\u0131n\u0131z.<\/p><p>Ana \u00f6\u011f\u00fcn sonras\u0131nda tam a\u00e7l\u0131k hissetmeye ba\u015flad\u0131\u011f\u0131n\u0131zda gelen ara \u00f6\u011f\u00fcn saati nedeniyle, ba\u015fka besinler t\u00fcketmeye ihtiya\u00e7 duymayacaks\u0131n\u0131z. Sa\u011fl\u0131ks\u0131z abur cuburlar\u0131 t\u00fcketmek yerine, ara \u00f6\u011f\u00fcn\u00fcn\u00fczde bulunan sa\u011fl\u0131kl\u0131 besinleri tercih ederek sa\u011fl\u0131kl\u0131 kalabilir, metabolizma h\u0131z\u0131n\u0131z\u0131n d\u00fc\u015fmesine engel olarak kilo verebilirsiniz.<\/p><figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-5.jpg\" alt=\"\" class=\"wp-image-1435\" width=\"819\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-5.jpg 509w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-5-300x175.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim1-5-370x216.jpg 370w\" sizes=\"(max-width: 509px) 100vw, 509px\" \/><\/figure><p><strong>Ara \u00d6\u011f\u00fcn \u0130\u00e7in Sa\u011fl\u0131kl\u0131 Besin Alternatifleri;<\/strong><\/p><ul class=\"wp-block-list\"><li>1 kutu yo\u011furt i\u00e7erisinde 10-15 adet yaban mersini eklenebilir,<\/li>\n\n<li>1 kutu meyveli yo\u011furt ile 10 adet f\u0131nd\u0131k,<\/li>\n\n<li>\u00c7i\u011f sebzeler ile yap\u0131lm\u0131\u015f salata taba\u011f\u0131 ile 1 dilim peynir ve diyet kraker,<\/li>\n\n<li>Light ka\u015farl\u0131 kepek ekmekli tost ve s\u00f6\u011f\u00fc\u015f sebze,<\/li>\n\n<li>2 adet grisini yan\u0131na 1 bardak ayran,<\/li>\n\n<li>Yar\u0131m paket m\u0131s\u0131r pirin\u00e7 \u00e7\u0131t\u0131r\u0131 yan\u0131na az ya\u011fl\u0131 ka\u015far,<\/li>\n\n<li>1 su barda\u011f\u0131 ya\u011fs\u0131z patlam\u0131\u015f m\u0131s\u0131r ve 1 avu\u00e7 kuru \u00fcz\u00fcm,<\/li>\n\n<li>1 dilim beyaz peynir yan\u0131na 1 ya da 2 dilim kepek ekme\u011fi,<\/li>\n\n<li>1 su barda\u011f\u0131 b\u00fcy\u00fck light ayran,<\/li>\n\n<li>Yar\u0131m simit ve biraz peynir,<\/li>\n\n<li>5 adet kuru erik yan\u0131na 10 adet badem,<\/li>\n\n<li>1 bardak kefir ya da ayran yan\u0131na 1 avu\u00e7 beyaz leblebi,<\/li>\n\n<li>Yar\u0131m yufkadan sebzeli ya\u011fs\u0131z g\u00f6zleme,<\/li>\n\n<li>2 par\u00e7a ceviz yan\u0131na 3 adet kuru kay\u0131s\u0131,<\/li>\n\n<li>1 bardak s\u00fct ile kahve, yar\u0131m paket diyet bisk\u00fcvi,<\/li>\n\n<li>1 kutu az ya\u011fl\u0131 s\u00fct, 1 adet taze meyve<\/li>\n\n<li>Ha\u015flanm\u0131\u015f yumurta ve kepekli grisini,<\/li>\n\n<li>Lor peyniri ile kar\u0131\u015ft\u0131r\u0131lm\u0131\u015f avokado,<\/li>\n\n<li>Ton bal\u0131kl\u0131 tapas,<\/li>\n\n<li>1 dilim tah\u0131l ekme\u011fi yan\u0131na ya\u011fs\u0131z menemen,<\/li>\n\n<li>Ye\u015fil \u00e7ayl\u0131 milk shake ara \u00f6\u011f\u00fcnlerde sa\u011fl\u0131kl\u0131 birer se\u00e7enektir.<\/li><\/ul><figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim2-5.jpg\" alt=\"\" class=\"wp-image-1436\" width=\"834\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim2-5.jpg 600w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim2-5-300x200.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim2-5-370x247.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim2-5-565x377.jpg 565w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><p><strong>Ara \u00d6\u011f\u00fcnlerde Nelere Dikkat Etmek Gerekiyor?<\/strong><\/p><ol class=\"wp-block-list\" type=\"1\"><li><strong>Do\u011fru Ortam\u0131 Se\u00e7in\u2026<\/strong>&nbsp;Ara \u00f6\u011f\u00fcnlerinizi televizyon kar\u015f\u0131s\u0131nda salonda ya da kitap okurken, araba kullan\u0131rken yememeye \u00e7al\u0131\u015f\u0131n. &nbsp;Beslenmenin sosyal bir davran\u0131\u015f oldu\u011funu unutmamal\u0131s\u0131n\u0131z. Kontroll\u00fc t\u00fcketim kurallar\u0131n\u0131n d\u0131\u015f\u0131na \u00e7\u0131kmamak i\u00e7in bulundu\u011funuz ortam\u0131 iyi se\u00e7meli ve kontrol\u00fc elden b\u0131rakmamal\u0131s\u0131n\u0131z.<\/li>\n\n<li><strong>Protein \u0130\u00e7eri\u011fine Dikkat Edin\u2026&nbsp;<\/strong>Ya\u011f ve \u015feker oran\u0131 y\u00fcksekken, i\u00e7erisinde protein bulunmayan sa\u011fl\u0131ks\u0131z besinlerden uzak durun. \u0130\u00e7erisinde bulunan protein miktar\u0131n\u0131n y\u00fcksek oldu\u011fu sa\u011fl\u0131kl\u0131 besinleri tercih etmeniz yarar\u0131n\u0131za olacakt\u0131r. S\u00fct, s\u00fct \u00fcr\u00fcnleri, ceviz, f\u0131nd\u0131k, badem bunlara \u00f6rnek verilebilir. Ayr\u0131ca y\u00fcksek proteinli besinlerin, daha uzun s\u00fcre tok tuttu\u011funu da unutmamal\u0131s\u0131n\u0131z.<\/li>\n\n<li><strong>Bol Sebze T\u00fcketin\u2026&nbsp;<\/strong>E\u011fer zaman sorunu ya\u015f\u0131yorsan\u0131z, en az\u0131ndan daha \u00f6ncesinde ha\u015flayarak dolapta sebzelerinizi saklayabilirsiniz. Baz\u0131 sebzelerinde \u00e7i\u011f t\u00fcketildi\u011fini d\u00fc\u015f\u00fcn\u00fcrsek, en sa\u011fl\u0131kl\u0131 se\u00e7enek sebze olacakt\u0131r. Besin de\u011ferleri y\u00f6n\u00fcnden zengin olan ve y\u00fcksek lif i\u00e7eri\u011fi bulunan sebzeleri t\u00fcketmeye \u00f6zen g\u00f6stermelisiniz.<\/li>\n\n<li><strong>\u015eekeri Meyveden Al\u0131n\u2026&nbsp;<\/strong>Taze kurutulmu\u015f ya da konserve meyveler, aniden gelen tatl\u0131 krizlerinize \u00e7\u00f6z\u00fcm olacakt\u0131r. Ara \u00f6\u011f\u00fcnl\u00fc beslenmede ani \u015feker d\u00fc\u015f\u00fc\u015fleri ya\u015fanmasa da, psikolojik olarak tatl\u0131 yemeye ihtiya\u00e7 duyabilirsiniz. B\u00f6yle durumlarda evde bulunduraca\u011f\u0131n\u0131z birka\u00e7 \u00e7e\u015fit meyve yard\u0131m\u0131n\u0131za yeti\u015fecektir.<\/li>\n\n<li><strong>Besinleri Yava\u015f T\u00fcketin\u2026&nbsp;<\/strong>T\u00fcm \u00f6\u011f\u00fcnlerinizde ge\u00e7erli olan bu kural\u0131 asla unutmamal\u0131s\u0131n\u0131z. \u0130yice ve uzun s\u00fcre besinleri \u00e7i\u011fnemeniz, sindirim sisteminin i\u015fini kolayla\u015ft\u0131raca\u011f\u0131n\u0131 bilmeli ve h\u0131zl\u0131 beslenmekten ka\u00e7\u0131nmal\u0131s\u0131n\u0131z. Daha az yemenize sebep olurken yava\u015f yemek yedi\u011finizde, daha fazla lezzet ve tat alaca\u011f\u0131n\u0131z\u0131 bilmeniz gerekiyor.<\/li><\/ol><figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/www.blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim4-3.jpg\" alt=\"\" class=\"wp-image-1437\" width=\"858\" srcset=\"https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim4-3.jpg 600w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim4-3-300x189.jpg 300w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim4-3-370x233.jpg 370w, https:\/\/blog.extremeoutdoor.com.tr\/wp-content\/uploads\/2023\/04\/Resim4-3-565x356.jpg 565w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure><p><\/p>\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;1434&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;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&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;0\\\/5 - (0 votes)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;ARA \u00d6\u011e\u00dcNLERDE NASIL BESLENMEK GEREK\u0130R?&quot;,&quot;width&quot;:&quot;0&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: 0px;\">\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            <span class=\"kksr-muted\">Oylama Yap<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcn i\u00e7erisinde 4 saatten fazla a\u00e7 kalman\u0131n, kan \u015fekerini ve metabolizma h\u0131z\u0131n\u0131 d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc savunan beslenme uzmanlar\u0131, ana \u00f6\u011f\u00fcnlerin yan\u0131nda mutlaka&hellip;<\/p>\n","protected":false},"author":990005,"featured_media":1438,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20,21],"tags":[108,109,110,111,112,113,114,115,116,102],"class_list":["post-1434","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme","category-saglik","tag-ara-ogun","tag-ara-ogun-icin-saglikli-besin","tag-ara-ogunlerde-nasil-beslenilir","tag-ara-ogunlerde-nasil-beslenmek-gerekir","tag-ara-ogunlerde-nelere-dikkat-etmek-gerekiyor","tag-ara-ogunlu-beslenme","tag-kan-sekeri","tag-metabolizma","tag-saglikli-besin-alternatifleri","tag-saglikli-beslenme"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/1434","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=1434"}],"version-history":[{"count":1,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/1434\/revisions"}],"predecessor-version":[{"id":1439,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/1434\/revisions\/1439"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/1438"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=1434"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=1434"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=1434"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}