Manisa Celal Bayar \u00dcniversitesi Hafsa Sultan Hastanesi Diyetisyeni Hale Aslanta\u015f, kilo vermek i\u00e7in ekme\u011fi tamamen hayat\u0131n\u0131zdan \u00e7\u0131karman\u0131n do\u011fru olmad\u0131\u011f\u0131n\u0131 belirterek, as\u0131l \u00f6nemli olan\u0131n ekme\u011fin t\u00fcr\u00fc ve t\u00fcketim miktar\u0131 oldu\u011funu s\u00f6yledi. Aslanta\u015f, sa\u011fl\u0131kl\u0131 kilo vermenin anahtar\u0131n\u0131n ise a\u00e7 kalmak de\u011fil; dengeli beslenme, d\u00fczenli hareket ve kaliteli uyku oldu\u011funu vurgulad\u0131.
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Manisa Celal Bayar \u00dcniversitesi (MCB\u00dc) Hafsa Sultan Hastanesi Diyetisyeni Hale Aslanta\u015f, sa\u011fl\u0131kl\u0131 kilo vermenin yolunun a\u00e7 kalmaktan de\u011fil, do\u011fru beslenme al\u0131\u015fkanl\u0131klar\u0131 kazanmaktan ge\u00e7ti\u011fini belirterek, sosyal medyada h\u0131zla yay\u0131lan ve mucize olarak adland\u0131r\u0131lan diyetlerin ve tek tip beslenme y\u00f6ntemlerinin uzun vadede ba\u015far\u0131s\u0131zl\u0131kla sonu\u00e7land\u0131\u011f\u0131n\u0131 s\u00f6yledi.
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A\u00e7 kalarak yap\u0131lan diyetlerin, yaln\u0131zca salata t\u00fcketmeye dayal\u0131 beslenme programlar\u0131n\u0131n ve bilimsel temeli olmayan zay\u0131flama k\u00fcrlerinin metabolizmaya zarar verdi\u011fini ifade eden Aslanta\u015f, “V\u00fccudumuz bir matematik form\u00fcl\u00fc de\u011fil, hayatta kalmaya programlanm\u0131\u015f biyolojik bir sistemdir. H\u0131zl\u0131 kilo verme u\u011fruna yap\u0131lan yanl\u0131\u015flar, ge\u00e7ici sonu\u00e7lar sa\u011flasa da uzun vadede sa\u011fl\u0131\u011f\u0131 ve metabolizmay\u0131 olumsuz etkiler.” dedi.
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D\u00fczenli \u00f6\u011f\u00fcn t\u00fcketmenin \u00f6nemine dikkat \u00e7eken Aslanta\u015f, kahvalt\u0131y\u0131 atlay\u0131p g\u00fcn\u00fc kahveyle ge\u00e7i\u015ftirmenin, ak\u015fam ise a\u015f\u0131r\u0131 yemek yemenin metabolizma i\u00e7in en b\u00fcy\u00fck hatalardan biri oldu\u011funu belirtti. Kilo verme s\u00fcrecinde kas kayb\u0131 yerine ya\u011f yak\u0131m\u0131n\u0131n hedeflenmesi gerekti\u011fini vurgulayan Aslanta\u015f, yumurta, yo\u011furt, peynir, bal\u0131k, tavuk ve kuru baklagiller gibi protein kaynaklar\u0131n\u0131n hem kas k\u00fctlesini korudu\u011funu hem de uzun s\u00fcre tokluk sa\u011flad\u0131\u011f\u0131n\u0131 s\u00f6yledi.
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Sebze a\u011f\u0131rl\u0131kl\u0131 beslenmenin kilo kontrol\u00fcnde \u00f6nemli rol oynad\u0131\u011f\u0131n\u0131 dile getiren Aslanta\u015f, zeytinya\u011fl\u0131 sebze yemekleri ve mevsim salatalar\u0131n\u0131n i\u00e7erdi\u011fi y\u00fcksek lif sayesinde sindirimi yava\u015flatarak tokluk hissini art\u0131rd\u0131\u011f\u0131n\u0131 ifade etti.<\/p>\n
“Susuzlu\u011fu a\u00e7l\u0131kla kar\u0131\u015ft\u0131rmay\u0131n”
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Yeterli su t\u00fcketiminin \u00f6nemine de de\u011finen Aslanta\u015f, susuzlu\u011fun \u00e7o\u011fu zaman a\u00e7l\u0131k hissiyle kar\u0131\u015ft\u0131r\u0131ld\u0131\u011f\u0131n\u0131 belirterek, g\u00fcn i\u00e7inde yeterli miktarda su i\u00e7menin hem metabolizmay\u0131 destekledi\u011fini hem de gereksiz at\u0131\u015ft\u0131rmalar\u0131n \u00f6n\u00fcne ge\u00e7ti\u011fini kaydetti.
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Kilo vermenin yaln\u0131zca beslenmeyle s\u0131n\u0131rl\u0131 olmad\u0131\u011f\u0131n\u0131 vurgulayan Aslanta\u015f, g\u00fcnl\u00fck ya\u015famda yap\u0131lacak k\u00fc\u00e7\u00fck fiziksel aktivitelerin de b\u00fcy\u00fck katk\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 belirtti. Asans\u00f6r yerine merdiven kullanman\u0131n, k\u0131sa mesafelerde y\u00fcr\u00fcmeyi tercih etmenin ve d\u00fczenli ak\u015fam y\u00fcr\u00fcy\u00fc\u015flerinin hem enerji harcamas\u0131n\u0131 art\u0131rd\u0131\u011f\u0131n\u0131 hem de stres seviyesini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc s\u00f6yledi.<\/p>\n
Kaliteli uyku ve stres y\u00f6netimi \u00f6nemli
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Yetersiz uykunun ve kronik stresin kilo kontrol\u00fcn\u00fc olumsuz etkiledi\u011fini ifade eden Aslanta\u015f, yeti\u015fkinlerin her gece 7-9 saat kaliteli uyku uyumas\u0131 gerekti\u011fini belirtti. D\u00fczenli uyku saatleri olu\u015fturulmas\u0131n\u0131 \u00f6neren Aslanta\u015f, yatmadan \u00f6nce a\u011f\u0131r yemeklerden, kafeinden ve telefon ekranlar\u0131ndan uzak durulmas\u0131n\u0131n metabolizma a\u00e7\u0131s\u0131ndan \u00f6nemli oldu\u011funu dile getirdi.<\/p>\n
A\u00e7l\u0131k krizlerine kar\u015f\u0131 20 dakika kural\u0131
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Ani geli\u015fen tatl\u0131 krizlerinin \u00e7o\u011funlukla duygusal a\u00e7l\u0131ktan kaynakland\u0131\u011f\u0131n\u0131 s\u00f6yleyen Aslanta\u015f, vatanda\u015flara mutfa\u011fa gitmeden \u00f6nce kendilerine “Ger\u00e7ekten a\u00e7 m\u0131y\u0131m, yoksa sadece s\u0131k\u0131ld\u0131m m\u0131?” sorusunu sormalar\u0131n\u0131 tavsiye etti.
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Kriz anlar\u0131nda 20 dakika beklemenin, k\u0131sa bir y\u00fcr\u00fcy\u00fc\u015f yapman\u0131n, nefes egzersizleri uygulaman\u0131n ya da bir arkada\u015fla sohbet etmenin tatl\u0131 iste\u011fini azaltabilece\u011fini belirten Aslanta\u015f, evde paketli tatl\u0131lar yerine sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar bulundurulmas\u0131n\u0131n da \u00f6nemli oldu\u011funu s\u00f6yledi.<\/p>\n
“Ekmek tamamen kesilmemeli”
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Toplumda en yayg\u0131n yanl\u0131\u015f inan\u0131\u015flardan birinin ekme\u011fin tamamen b\u0131rak\u0131lmas\u0131 oldu\u011funu belirten Aslanta\u015f, ekme\u011fin temel enerji kaynaklar\u0131ndan biri oldu\u011funu ifade etti.
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Beyaz ekmek yerine tam bu\u011fday, \u00e7avdar, siyez veya tam tah\u0131ll\u0131 ekmeklerin tercih edilmesini \u00f6neren Aslanta\u015f, kilo verme d\u00f6neminde \u00f6\u011f\u00fcn ba\u015f\u0131na 1-2 ince dilim esmer ekme\u011fin dengeli beslenme program\u0131nda yer alabilece\u011fini s\u00f6yledi.<\/p>\n
“Zay\u0131flama i\u011fneleri tek ba\u015f\u0131na \u00e7\u00f6z\u00fcm de\u011fil”
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Son d\u00f6nemde yayg\u0131nla\u015fan GLP-1 grubu zay\u0131flama ila\u00e7lar\u0131na ili\u015fkin de de\u011ferlendirmelerde bulunan Aslanta\u015f, bu ila\u00e7lar\u0131n obezite tedavisinde bilimsel olarak \u00f6nemli bir geli\u015fme oldu\u011funu ancak tek ba\u015f\u0131na \u00e7\u00f6z\u00fcm olmad\u0131\u011f\u0131n\u0131 belirtti.
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\u0130la\u00e7 kullan\u0131m\u0131 s\u0131ras\u0131nda yeterli protein al\u0131nmamas\u0131 ve egzersiz yap\u0131lmamas\u0131 halinde kas kayb\u0131 ya\u015fanabilece\u011fini ifade eden Aslanta\u015f, bulant\u0131, kusma, kab\u0131zl\u0131k ve safra ta\u015f\u0131 gibi yan etkilerin de g\u00f6r\u00fclebilece\u011fine dikkat \u00e7ekti.
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Sa\u011fl\u0131kl\u0131 ya\u015fam\u0131n temelinin dengeli beslenme, d\u00fczenli fiziksel aktivite, kaliteli uyku ve s\u00fcrd\u00fcr\u00fclebilir ya\u015fam al\u0131\u015fkanl\u0131klar\u0131 oldu\u011funu vurgulayan Aslanta\u015f, “Mucize olarak adland\u0131r\u0131lan diyetler gelip ge\u00e7er, ancak sa\u011fl\u0131kl\u0131 ya\u015fam\u0131n temel kurallar\u0131 hi\u00e7bir zaman de\u011fi\u015fmez.” dedi.
<\/p>\n","protected":false},"excerpt":{"rendered":"
Manisa Celal Bayar \u00dcniversitesi Hafsa Sultan Hastanesi Diyetisyeni Hale Aslanta\u015f, kilo vermek i\u00e7in ekme\u011fi tamamen hayat\u0131n\u0131zdan \u00e7\u0131karman\u0131n do\u011fru olmad\u0131\u011f\u0131n\u0131 belirterek, as\u0131l \u00f6nemli olan\u0131n ekme\u011fin t\u00fcr\u00fc ve t\u00fcketim miktar\u0131 oldu\u011funu s\u00f6yledi. Aslanta\u015f, sa\u011fl\u0131kl\u0131 kilo vermenin anahtar\u0131n\u0131n ise a\u00e7 kalmak de\u011fil; dengeli beslenme, d\u00fczenli hareket ve kaliteli uyku oldu\u011funu vurgulad\u0131. Manisa Celal Bayar \u00dcniversitesi (MCB\u00dc) Hafsa Sultan…<\/p>\n","protected":false},"author":1,"featured_media":107053,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","footnotes":""},"categories":[2],"tags":[],"class_list":["post-107052","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/107052","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=107052"}],"version-history":[{"count":1,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/107052\/revisions"}],"predecessor-version":[{"id":107054,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/107052\/revisions\/107054"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/media\/107053"}],"wp:attachment":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=107052"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=107052"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=107052"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}