<p style="margin:0px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="color:#222222"><span style="font-family:Arial, Helvetica, sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="line-height:14.7px"><span style="font-family:"Calibri Light", sans-serif">Merhabalar;</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p style="margin:0px; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="color:#222222"><span style="font-family:Arial, Helvetica, sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="line-height:14.7px"><span style="font-family:"Calibri Light", sans-serif">Nasılsınız? Umarım siz ve sevdikleriniz çok iyisinizdir... İstanbul Rumeli Üniversitesi Beslenme ve Diyetetik Bölümü Öğretim Üyesi Dr.Diyetisyen Gonca Güzel Ünal ‘’Nasıl sağlıklı beslenirim’’ sorusunun cevabını verdi. Konuyla ilgili detaylı bilgi ektedir. Değerlendirmenize sunar, iyi çalışmalar dilerim.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p style="margin:0px; -webkit-text-stroke-width:0px; text-align:justify"><span style="font-size:16px;"><span style="color:#ff0000;"><span style="font-family:Arial, Helvetica, sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="line-height:19.5px"><b><span style="background:white"><span style="font-family:"Calibri Light", sans-serif">Uzmanından sağlıklı bir yaşam için beslenme tüyoları</span></span></b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Covid-19 pandemisi ile hayat tarzlarımız birden değişmek zorunda kaldı. Bu süreçte günümüzün çoğunu evde geçirmeye evden çalışmaya birçok ihtiyacımızı online gidermeye başladık. İş yapış şekillerimiz değişti ve bununla beraber en önemlisi stresli koşullar yeme alışkanlıklarımızı değiştirdi. Şu süreçte herkesin aklında tek bir soru var:’’ Nasıl sağlıklı beslenebilirim?’’ Bu sorunun cevabını, <b><span style="background:white"><span style="color:#222222">İstanbul Rumeli Üniversitesi Beslenme ve Diyetetik Bölümü Öğretim Üyesi </span></span><span style="color:black">Dr. Diyetisyen Gonca Güzel Ünal</span></b><span style="color:black"> <wbr />verdi.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Son dönemde yapılan çalışmalar ve araştırmalar, pandeminin yaşam tarzımızdaki değişiminin etkisini gözler önüne sermektedir. Ipsos’un Şubat sonunda yaptığı araştırmada bireylere salgın öncesi ve şu anki kiloları sorulmuş buna göre bireylerin %60’ının salgın başladığından bu yana kilo aldığı tespit edilmiştir. Evde daha hareketsiz kalan bireyler eğer beslenmelerine de yeterince özen göstermiyorsa kolaylıkla bu dönemde kilo alabilmektedir diyen Ünal, kilo alanlardan kadınların<span style="border:1pt none windowtext; padding:0cm"> oranı (%65) erkeklere kıyasla (%54) daha yüksek olduğunu belirtti. Pandemi gibi stres ve belirsizlik dolu bir dönemde kadınların duygusal beslenmeye daha yatkın olduklarını söyleyen Gonca Güzel Ünal bu dönemde </span>sağlıklı beslenmek ve kilo vermek için atılması gereken adımları ise şöyle sıraladı:</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="color:#ff0000;"><span style="font-family:Calibri, sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><b><span style="font-family:"Calibri Light", sans-serif">Metabolizma hızlandırıcı egzersizler yapın</span></b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Evden çalışmak daha az hareket etmek demektir. Her ne kadar evdeki sorumluluklarımız artsa da bu hareketler dışarıda bir gün içindeki koşturmacadan daha az kalori yakmak demektir. Yani metabolizmamız eskisine göre daha az harcayacaktır. Bu durumu engellemek için metabolizma hızlandırıcı egzersizler; tabata, Aralıklı antrenman, ağırlık kaldırma ve direnç egzersizlerini düzenli olarak günde 10 dakika bile olsa eklemek çok etkili sonuçlar doğuracaktır.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="color:#ff0000;"><span style="font-family:Calibri, sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><b><span style="font-family:"Calibri Light", sans-serif">Beslenmenizden bir ara öğünü çıkarın</span></b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Günlük kalori ihtiyacınızdan ortalama 200 kkal azaltmak besin alımınızı dengeleyecektir. Bu da bir ara öğün miktarı kadardır; beslenmenizden bir ara öğünü çıkarmak veya yağ, şeker ve karbonhidrat alımını azaltmak yararlı olmaktadır.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="color:#ff0000;"><span style="font-family:Calibri, sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><b><span style="font-family:"Calibri Light", sans-serif">Sirkadiyen ritmine uygun beslenin</span></b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Sirkadyen ritme uygun beslenin; gün doğunca güneşe bakmak erken kahvaltı ve diğer öğünleri tercih edip akşam erken uyumak metabolizma ve genel sağlığımız için çok önemlidir.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="color:#ff0000;"><span style="font-family:Calibri, sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><b><span style="font-family:"Calibri Light", sans-serif">Fermente gıdaları tercih edin</span></b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Şişmanlık ve kronik hastalıklar bağırsak mikrobiyatasından etkilenir bu yüzden çeşitli beslenmek bol lif almak ve fermente gıdaları beslenmeye eklemek gerekmektedir. Kefir, yoğurt, turşu fermente gıdalara verilebilecek en güzel besin örnekleridir.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="color:#ff0000;"><span style="font-family:Calibri, sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><b><span style="font-family:"Calibri Light", sans-serif">Sebze tüketimini mutlaka arttırın</span></b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Doğal beslenin her öğünde sebze yemeye ve günde en az yarım kilo sebze yemeye çalışın. Sebzeler hem az kalorilidir hem bol lif içerir ve bağırsak mikrobiyatasını oluşturur.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><b> </b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="color:#ff0000;"><span style="font-family:Calibri, sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><b><span style="font-family:"Calibri Light", sans-serif">Aralıklı Oruç’u deneyebilirsiniz</span></b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Intermittent Fasting olarak adlandırılan Aralıklı Oruç‘u deneyebilirsiniz. Hareketsizlikle azalan metabolizma hızını bu şekilde hızlandırabilirsiniz. İlk aşamada 16 saat aç kalıp 8 saat bir beslenme aralığı planlamak da güzel bir başlangıç olabilir.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="color:#ff0000;"><span style="font-family:Calibri, sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><b><span style="font-family:"Calibri Light", sans-serif">Her gün aynı şekilde beslenmeyin</span></b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Bir gün yüksek kalorili bir gün düşük bir gün orta kalori düzeyinde beslenmek metabolizmanızı şaşırtır ve kilo vermenizi hızlandırır. Ne kadar yediğinizi ne kadar hareket ettiğinizi yaptığınız kaçamakları mutlaka kaydedin. Bu şekilde beslenmenizi çok daha iyi takip edebilecek ve dengeleyebileceksiniz.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="color:#ff0000;"><span style="font-family:Calibri, sans-serif"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><b><span style="font-family:"Calibri Light", sans-serif">Esnek programları uygulayın</span></b></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Stres ve duygusal beslenme bu dönemde en büyük düşmanınız olabilir bu sebeple çok katı olmayın, esnek ve her zaman sürdürebilir programlar yapın. Mükemmeli aramadan düzenli ilerlemeyi ve daha iyi olmayı hedefleyin. Her gün düzenli yapabileceğiniz egzersizleri beslenmeyi ve yaşam tarzını seçin. Doğal beslenin pratik olun bu dönemde zaman yönetimi de gerçekçi olmak da işinizi kolaylaştırır.</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Sağlıklı beslenme ile ilgili ipuçlarını paylaşan <b><span style="background:white"><span style="color:#222222">İstanbul Rumeli Üniversitesi Beslenme ve Diyetetik Bölümü Öğretim Üyesi </span></span><span style="color:black">Dr. Diyetisyen Gonca Güzel Ünal</span></b><span style="color:black">’ın örnek beslenme menüsü ise şöyle;</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"> </span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Sabah: Peynir, yumurta, zeytin, bol sebze ve yeşillikler, meyve</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Öğle: 1 kase kemik sulu çorba , et tavuk balık veya etli sebze yemeği, salata , basmati pilav veya az patates</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Ara: Meyve ve/veya kefir ve/veya yoğurt yanında kuruyemiş</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Akşam: 1 kase kemik sulu çorba , et tavuk balık veya etli sebze yemeği, salata , turşu</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p> <p class="m_-1257650774197442485MsoNoSpacing" style="margin:0cm; text-align:start; -webkit-text-stroke-width:0px"><span style="font-size:16px;"><span style="font-family:Calibri, sans-serif"><span style="color:#222222"><span style="font-style:normal"><span style="font-variant-ligatures:normal"><span style="font-variant-caps:normal"><span style="font-weight:400"><span style="letter-spacing:normal"><span style="orphans:2"><span style="text-transform:none"><span style="white-space:normal"><span style="widows:2"><span style="word-spacing:0px"><span style="background-color:#ffffff"><span style="text-decoration-thickness:initial"><span style="text-decoration-style:initial"><span style="text-decoration-color:initial"><span style="font-family:"Calibri Light", sans-serif">Ara: Bitki çayları</span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></span></p>