\n
Noel tatilinden sonra forma girme zaman\u0131 geldi ve tatilde ald\u0131\u011f\u0131n\u0131z fazla kilolardan kurtulun<\/b>. Daha sa\u011fl\u0131kl\u0131 bir beslenmeye yer a\u00e7mak i\u00e7in art\u0131k roscones, nugatlar, k\u0131zartmalar ve ziyafetlere gerek yok. \u0130spanyollar\u0131n Noel'de ald\u0131\u011f\u0131 ortalama \u00fc\u00e7 ya da d\u00f6rt kilo<\/b>.<\/p>\n
Egzersiz yapmak, son birka\u00e7 haftadaki fazladan kalorileri ortadan kald\u0131rmak i\u00e7in bir se\u00e7enektir, ancak sadece y\u00fcr\u00fcmek de kilo vermenin bir alternatifidir. Bu nedenle, Amerika Birle\u015fik Devletleri Sa\u011fl\u0131k Enstit\u00fcs\u00fc taraf\u0131ndan finanse edilen bir \u00e7al\u0131\u015fma, tam olarak kat edilmesi gereken s\u00fcre veya kilometre <\/b>pizzalar, at\u0131\u015ft\u0131rmal\u0131klar, \u00e7ikolatal\u0131 i\u00e7ecekler veya \u00e7\u00f6rekler gibi belirli yiyeceklerdeki kalorileri ortadan kald\u0131rmak i\u00e7in kullan\u0131l\u0131r.<\/b><\/p>\n
V\u00fccudumuzdaki Noel fazlal\u0131klar\u0131n\u0131 geride b\u0131rakman\u0131n bir di\u011fer se\u00e7ene\u011fi de,<\/b> temizlik diyeti<\/b>. <\/b>Cl\u00ednica Menorca'da beslenme uzman\u0131 olan Elena Soria, sa\u011fl\u0131kl\u0131 insanlar i\u00e7in d\u00f6rt haftal\u0131k bir beslenme plan\u0131 \u00f6neriyor ve ard\u0131ndan kiloyu korumak i\u00e7in sa\u011fl\u0131kl\u0131 bir diyet uygulanacakt\u0131r.<\/p>\n
\u00d6nerilen men\u00fclerde yiyecekler a\u011f\u0131rl\u0131ks\u0131z olarak verilmektedir ancak a\u015fa\u011f\u0131daki referanslar dikkate al\u0131nmal\u0131d\u0131r:<\/p>\n
\u00b7 1 porsiyon protein \u00fcr\u00fcn\u00fc \u015funa kar\u015f\u0131l\u0131k gelir: 200 gr k\u00fcmes hayvan\u0131 ve bal\u0131k, 125 gr k\u0131rm\u0131z\u0131 et, 2 yumurta.<\/p>\n
Sebzeler: G\u00fcnde 400 gr<\/p>\n
Meyve: G\u00fcnde 2 k\u00fc\u00e7\u00fck par\u00e7a<\/p>\n
\u00b7 G\u00fcnde 2-3 yemek ka\u015f\u0131\u011f\u0131 s\u0131zma zeytinya\u011f\u0131<\/p>\n
\u0130lk d\u00f6rt haftan\u0131n haftal\u0131k men\u00fcs\u00fc<\/b><\/p>\n
Bu s\u00fcre zarf\u0131nda Elena Soria, herhangi bir men\u015feli s\u00fct \u00fcr\u00fcnlerinden, hayvan s\u00fct\u00fcnden, yumurta beyaz\u0131ndan, tah\u0131llardan (1 dilim glutensiz ekmek hari\u00e7) ve \u00f6nceden pi\u015firilmi\u015f ve rafine edilmi\u015f \u00fcr\u00fcnlerden uzak durulmas\u0131n\u0131 \u00f6neriyor. \u00d6te yandan haftada d\u00f6rt kez l\u00fcfer, hamsi, uskumru, sardalya yemeniz gerekiyor.<\/p>\n
kahvalt\u0131<\/b><\/p>\n
\u2013 Sebze smoothie + 75 gr serrano jambonu + 1 dilim glutensiz ekmek<\/p>\n
\u00b7 \u0130kinci haftadan itibaren shake'i bademli i\u00e7ecekle de\u011fi\u015ftirebilirsiniz.<\/p>\n
\u00b7 \u00dc\u00e7\u00fcnc\u00fcs\u00fcnde sosisleri, jambonu, filetoyu, hindiyi \u00e7e\u015fitlendirebilirsiniz.<\/p>\n
\u00b7 \u00c7ar\u015famba g\u00fcn\u00fc, e\u011fer ba\u015fka \u00f6\u011f\u00fcnlerde yenmiyorsa, bir g\u00fcn beyaz\u0131 olmayan bir yumurtay\u0131 da dahil edebilirsiniz.<\/p>\n
Sabah ortas\u0131<\/b><\/p>\n
1 meyve + 4-5 ceviz, f\u0131nd\u0131k veya badem + 1 demleme.<\/p>\n
Yiyecek<\/b><\/p>\n
– \u0130lk kurs<\/b>: Her t\u00fcrl\u00fc sebze ve kar\u0131\u015f\u0131m; tempura ve s\u00fctl\u00fc veya kremal\u0131 kremalardan ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. Ha\u015flanabilir, buharda pi\u015firilebilir, sotelenebilirler. Tercihen pi\u015firme s\u0131ras\u0131nda 90\u00b0C'yi a\u015fmay\u0131n.<\/p>\n
– \u0130kinci kurs<\/b>: Et, bal\u0131k veya yumurta sar\u0131s\u0131<\/p>\n
\u0130kinci haftada biraz zeytinya\u011f\u0131 (bir yemek ka\u015f\u0131\u011f\u0131) ve sar\u0131msak, biber, domates, so\u011fan ile tatland\u0131rabilirsiniz\u2026<\/p>\n
\u00dc\u00e7\u00fcnc\u00fcs\u00fc e\u011fer bir etkinli\u011fimiz varsa bir kadeh \u015farap i\u00e7erebilir<\/p>\n
D\u00f6rd\u00fcnc\u00fc haftada ha\u015flanm\u0131\u015f mercimek, sebzeli et gibi hafif bir g\u00fcve\u00e7 yiyebiliriz.<\/p>\n
aperatifler<\/b><\/p>\n
1 Meyve + 4-5 kuruyemi\u015f + 1 demleme<\/p>\n
Ak\u015fam yemekleri<\/b><\/p>\n
– \u0130lk kurs<\/b>: Sebzeler (\u00e7orbalar, p\u00fcreler, smoothieler)<\/p>\n
– \u0130kinci kurs<\/b>: Bal\u0131k veya ku\u015f.<\/p>\n
\u00b7 \u0130kinci hafta kremalara bir yemek ka\u015f\u0131\u011f\u0131 s\u0131zma zeytinya\u011f\u0131 ekleyebilirsiniz.<\/p>\n
\u00b7 \u00dc\u00e7\u00fcnc\u00fc haftada konserve veya konserve bal\u0131k kullanmaya ba\u015flayabilirsiniz.<\/p>\n
\u00b7 D\u00f6rd\u00fcnc\u00fc haftaya ikinci haftaya ha\u015flanm\u0131\u015f patates garnit\u00fcr\u00fc e\u015flik edebilir<\/p>\n
Bu men\u00fcye ek olarak g\u00fcnde birka\u00e7 \u00e7ay, ba\u015fta ye\u015fil \u00e7ay olmak \u00fczere g\u00fcnde 2 litre su, tercihen limon dilimleri ile i\u00e7ilmesi tavsiye edilir.<\/p>\n
E\u011fer kendinizi kayg\u0131l\u0131 hissediyorsan\u0131z, ilk hafta havu\u00e7 t\u00fcr\u00fc sebze, ikinci ve \u00fc\u00e7\u00fcnc\u00fc haftadan itibaren kuruyemi\u015f t\u00fcketebilirsiniz; her zaman k\u00fc\u00e7\u00fck porsiyonlarda, bir havu\u00e7, 3 ceviz, 5 f\u0131nd\u0131k\u2026<\/p>\n
Be\u015finci haftadan itibaren haftal\u0131k men\u00fc<\/b><\/p>\n
Desen ayn\u0131 olacak ancak di\u011fer yiyecekler de dahil edilecek<\/b><\/p>\n
kahvalt\u0131<\/b><\/p>\n
1 \u0130nf\u00fczyon + 1 bardak pirin\u00e7 veya badem s\u00fct\u00fc + Serrano Jambonu, S\u0131\u011f\u0131r filetosu, York Jambonu veya \u00c7\u0131rp\u0131lm\u0131\u015f Yumurta. \u0130lk kahvalt\u0131y\u0131 saklayabilirsiniz<\/p>\n
\u00d6\u011fle yeme\u011fi ve at\u0131\u015ft\u0131rmal\u0131k<\/b><\/p>\n
1 ye\u015fil \u00e7ay kar\u0131\u015f\u0131m\u0131 + 1 k\u00fc\u00e7\u00fck meyve + kurutulmu\u015f meyveler (3 ila 5 kurutulmu\u015f meyve veya f\u0131nd\u0131k veya bademdeki e\u015fde\u011feri)<\/p>\n
Yemekler ve ak\u015fam yemekleri<\/b><\/p>\n
G\u00fcnde 400 g sebze + protein \u015fu \u015fekilde da\u011f\u0131t\u0131l\u0131r: Haftada 4 kez bal\u0131k (tercihen mavi), 2 kez k\u00fcmes hayvanlar\u0131, 2 kez s\u0131\u011f\u0131r eti, ya\u011fs\u0131z \u0130ber sucuk, 2 kez yumurta ve 4 kez baklagiller ve mercimek gibi b\u00f6lgeden tah\u0131llar pirin\u00e7le.<\/p>\n
\u00d6\u011fle ve ak\u015fam yemeklerinde bir kadeh taze \u015farap i\u00e7ebilirsiniz.<\/p>\n
Herhangi bir diyete ba\u015flamadan \u00f6nce oldu\u011fu gibi, bir doktorun sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo vermenize yard\u0131mc\u0131 olabilmesi i\u00e7in uzman bir t\u0131bbi kons\u00fcltasyona gitmeniz \u00f6nerilir. Ayr\u0131ca mikro besin takviyesi (vitamin ve mineraller, bal\u0131ktan al\u0131nan omega 3 vb.) \u00f6nemlidir ve s\u00f6z konusu e\u011fitim s\u0131ras\u0131nda bir doktor taraf\u0131ndan y\u00f6nlendirilmelidir.<\/p>\n<\/p><\/div>","protected":false},"excerpt":{"rendered":"
Noel tatilinin ard\u0131ndan, tatillerde al\u0131nan fazla kilolardan kurtulma ve forma girme zaman\u0131. Roscone'lar, nugalar, rostolar ve ziyafetler yerini ... 'a b\u0131rakt\u0131. <\/p>","protected":false},"author":10,"featured_media":1441,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1440","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-curiosidade","latest_post"],"yoast_head":"\n
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