{"id":10449,"date":"2024-05-16T00:00:39","date_gmt":"2024-05-16T00:00:39","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10449"},"modified":"2024-05-16T16:55:54","modified_gmt":"2024-05-16T16:55:54","slug":"intermittent-fast-for-weight-loss-this-is-the-best-way-to-break-your-fast-every-day","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/intermittent-fast-for-weight-loss-this-is-the-best-way-to-break-your-fast-every-day\/","title":{"rendered":"KILO KAYBI I\u00c7IN ARALIKLI ORU\u00c7: HER G\u00dcN ORUCUNUZU KIRMANIN EN IYI YOLU BUDUR"},"content":{"rendered":"<\/p>\n

01. Aral\u0131kl\u0131 orucunuzu nas\u0131l bozars\u0131n?<\/h3>\n
\"\"<\/figure>\n

Kilo vermenin bilimsel olarak kan\u0131tlanm\u0131\u015f bir yolu olan aral\u0131kl\u0131 oru\u00e7, do\u011fru \u015fekilde yaparsan\u0131z ger\u00e7ekten yard\u0131mc\u0131 olabilir. Ya\u015fam tarz\u0131 diyeti, besin gruplar\u0131n\u0131 diyetinizden kald\u0131rmak yerine, \u00f6\u011f\u00fcnlerinizi zamanlama konusunda \u00e7al\u0131\u015f\u0131r. Ancak \u00e7o\u011fu insan gibi, bir diyet olarak d\u00fc\u015f\u00fcnme hatas\u0131 yapmay\u0131n, yemek yeme penceresi s\u0131ras\u0131nda t\u00fcm sa\u011fl\u0131ks\u0131z isteklerinizi a\u015f\u0131r\u0131 \u015f\u0131martman\u0131za ve tatmin etmenizi sa\u011flar.<\/p>\n

02. Kilo vermek i\u00e7in aral\u0131kl\u0131 orucu do\u011fru \u015fekilde takip edin<\/h3>\n
\"\"<\/figure>\n

Bir\u00e7ok insan aral\u0131kl\u0131 oru\u00e7 tutman\u0131n takip etmesi daha kolay diyet planlar\u0131ndan biri oldu\u011funu hissederken, bundan en iyi \u015fekilde almak i\u00e7in orucunuzu do\u011fru \u015fekilde k\u0131rmak \u00f6nemlidir.<\/p>\n

Baz\u0131 beslenme uzmanlar\u0131 ayr\u0131ca orucunuzu bozarken yedi\u011finiz yiyeceklerin kilo kayb\u0131n\u0131z\u0131 sabote etmenin veya g\u00fc\u00e7lendirmenin anahtar\u0131n\u0131 ta\u015f\u0131d\u0131\u011f\u0131na ve oru\u00e7 s\u00fcrenizin 20 saatten uzun olmas\u0131 durumunda daha \u00f6nemli hale geldi\u011fine inanmaktad\u0131r. Unutmay\u0131n, daha k\u00fc\u00e7\u00fck bir yemek pencereniz var, bu y\u00fczden ak\u0131ll\u0131ca yemek anahtar olmal\u0131d\u0131r.<\/p>\n

03. Aral\u0131kl\u0131 oru\u00e7 sonras\u0131 sa\u011fl\u0131kl\u0131 bir yemek nas\u0131l g\u00f6r\u00fcn\u00fcr?<\/h3>\n
\"\"<\/figure>\n

G\u00fcn\u00fcn sa\u011fl\u0131kl\u0131 bir ilk \u00f6\u011f\u00fcn\u00fc ideal olarak t\u00fcm besin gruplar\u0131ndan bir \u015fey i\u00e7ermelidir – bir \u00e7e\u015fit protein, kepekli tah\u0131llar, f\u0131nd\u0131k, iyi ya\u011flar veya yaprakl\u0131 ye\u015fillikler. \u00d6l\u00e7\u00fcl\u00fcl\u00fc\u011f\u00fc akl\u0131n\u0131zda bulundurun ve k\u00fc\u00e7\u00fck bir porsiyon yiyin; a\u015f\u0131r\u0131ya ka\u00e7may\u0131n. Hidratl\u0131 kalmak, v\u00fccudunuzun sindiriminin daha iyi \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayacak ba\u015fka bir \u00f6nemli unsurdur.<\/p>\n

Aral\u0131kl\u0131 oru\u00e7 tutarken takip etti\u011finiz zaman fark\u0131 ne olursa olsun, en iyi \u015fekilde \u00e7al\u0131\u015fan baz\u0131 genel \u00f6neriler \u015funlard\u0131r:<\/p>\n

04. Kolayca sindirilen ve nemlendirilmi\u015f g\u0131dalarla ba\u015flay\u0131n<\/h3>\n
\"\"<\/figure>\n

\u0130yi su al\u0131m\u0131na (3,5 ila 5 litre) sahip olmak, diyetinizin iyi dengelenmi\u015f ve korundu\u011funu sa\u011flaman\u0131n yollar\u0131ndan biridir. G\u00fcn boyunca bol su i\u00e7ti\u011finize emin olun. Orucunuzdaki ilk yemek sonras\u0131 k\u00fc\u00e7\u00fck olmal\u0131 ve v\u00fccut taraf\u0131ndan kolayca sindirilmelidir. Salatal\u0131k veya domates gibi iyi su i\u00e7eri\u011fine sahip besleyici bir \u015feye sahip olmak veya meyveleri nemlendirmek iyi bir se\u00e7enektir.<\/p>\n

05. Taze meyveler, meyve sular\u0131 ve smoothie’ler de iyi bir se\u00e7enek olabilir<\/h3>\n
\"\"<\/figure>\n

Ayr\u0131ca taze meyve sular\u0131, \u00e7ok fazla enerji harcamayan ve kolay beslenme sa\u011flayan smoothie’ler gibi bir \u015feye sahip olabilirsiniz. Zerde\u00e7al s\u00fct\u00fc gibi taze haz\u0131rlanm\u0131\u015f ve antienflamatuar i\u00e7ecek t\u00fcketmek de iyi bir se\u00e7enektir.<\/p>\n

Zaman\u0131n\u0131z azal\u0131yorsa, gece yulaflar\u0131na sahip olmak da sizi doldurmaya ve sindirim sisteminizi bunaltmamaya yard\u0131mc\u0131 olabilir.<\/p>\n

06. F\u0131nd\u0131k ve tohumlar dolum at\u0131\u015ft\u0131rmas\u0131 i\u00e7in yapar<\/h3>\n
\"\"<\/figure>\n

Bir bardak su ile birlikte bir avu\u00e7 f\u0131nd\u0131k da m\u00fckemmel bir yemek yapabilir. Ayr\u0131ca s\u00fcper sa\u011fl\u0131kl\u0131d\u0131rlar, bu nedenle iz f\u0131nd\u0131k ve tohumlar\u0131n bir kar\u0131\u015f\u0131m\u0131 bol miktarda beslenme sa\u011flayabilir.<\/p>\n

07. Bir \u00e7e\u015fit probiyotik ekleyin<\/h3>\n
\"\"<\/figure>\n

Ba\u011f\u0131rsaklar\u0131n\u0131z\u0131n uzun bir oru\u00e7 esnemesi sonras\u0131 ‘yeniden ba\u015flat\u0131lmas\u0131’ gerekir. Sindiriminizi yumu\u015fatmak (ve ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak) i\u00e7in iyi olan probiyotikler de bir \u015fekilde veya di\u011ferinde yer almal\u0131d\u0131r. Yo\u011furt, kefir veya fermente tah\u0131llar yard\u0131mc\u0131 olabilir.<\/p>\n

08. Karbonhidrat y\u00fckl\u00fc veya \u015fekerli yemeklerden ka\u00e7\u0131n\u0131n<\/h3>\n
\"\"<\/figure>\n

Orucunuzu bozarken y\u00fcksek karbonhidrat veya y\u00fcksek \u015feker olsun, a\u011f\u0131r her \u015feyden ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. Bunun yerine yava\u015f\u00e7a sisteme yeniden dahil edilmelidir. \u015eeker \u00fczerinde s\u00fcper y\u00fcksek bir \u015fey glikoz okumalar\u0131n\u0131 bozabilir.<\/p>\n

09. \u0130\u015flenmi\u015f g\u0131dalar\u0131 atlay\u0131n<\/h3>\n
\"\"<\/figure>\n

Paketlenmi\u015f g\u0131dalar, cipsler veya yemeye haz\u0131r yemekler gibi i\u015flenen her \u015feyden de b\u00fcy\u00fck \u00f6l\u00e7\u00fcde ka\u00e7\u0131n\u0131lmal\u0131d\u0131r. Bu \u00f6\u011f\u00fcnlerin \u00e7o\u011fu trans ya\u011flar, rafine un veya \u015feker ve sindirim sisteminizi \u00e7\u00f6kertebilecek di\u011fer ilave kimyasallar\u0131 i\u00e7erir. Ayr\u0131ca sistem \u00fczerinde \u00e7ok a\u011f\u0131r ve sindirimi biraz zor olabilir. Baz\u0131lar\u0131 eti de b\u00fcy\u00fck bir hay\u0131r-hay\u0131r olarak g\u00f6r\u00fcr.<\/p>\n

10. Uzun bir oru\u00e7lu oldu\u011funuzda nelere sahip olmal\u0131s\u0131n\u0131z?<\/h3>\n
\"\"<\/figure>\n

Uzun bir oru\u00e7 genellikle 24 saatten fazla yemek yemeden gitmenizi gerektirir. Baz\u0131 a\u015f\u0131r\u0131 versiyonlar, b\u00f6yle bir su orucu daha uzun saatler devam ediyor ve bu yemeyen desen v\u00fccudun kafas\u0131n\u0131 kar\u0131\u015ft\u0131rabilir. Ayr\u0131ca GI rahats\u0131zl\u0131\u011f\u0131na neden olabilir. Bu nedenle, yemek yedi\u011finizde, porsiyon boyutundan yediklerinize kadar daha dikkatli olman\u0131z gerekir.<\/p>\n

11. Sindirimi kolay bir \u015feye sahip olun<\/h3>\n
\"\"<\/figure>\n

\u0130lk yeme\u011finizi temel, kolay ve sindirilebilir bir \u015feyle s\u0131n\u0131rland\u0131r\u0131n. Bir kase \u00e7orba gibi bir \u015fey iyi bir se\u00e7enektir. Fazla karbonhidrat, \u015feker i\u00e7eren veya v\u00fccut taraf\u0131ndan sindirilmesi daha zor olan herhangi bir \u015feyden ka\u00e7\u0131n\u0131n. Daha k\u00fc\u00e7\u00fck bir porsiyon boyutuna sahip olmak da tavsiye edilir. Bu, v\u00fccuttaki sindirim ve kan \u015fekeri stresini azaltacakt\u0131r. Kemik suyu, pi\u015fmi\u015f sebzeler (konsantre porsiyonlarda) da iyidir<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

01. Aral\u0131kl\u0131 orucunuzu nas\u0131l bozars\u0131n? Kilo vermenin bilimsel olarak kan\u0131tlanm\u0131\u015f bir yolu olan aral\u0131kl\u0131 oru\u00e7, do\u011fru \u015fekilde yaparsan\u0131z ger\u00e7ekten yard\u0131mc\u0131 […]<\/p>\n","protected":false},"author":2,"featured_media":10450,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[278],"tags":[],"class_list":["post-10449","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"tr","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2021\/03\/intermittent-fasting-1.jpg","categories_details":[{"id":278,"name":"Weight Loss","count":23,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":6201,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/10449","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/comments?post=10449"}],"version-history":[{"count":10,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/10449\/revisions"}],"predecessor-version":[{"id":17189,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/posts\/10449\/revisions\/17189"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media\/10450"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/media?parent=10449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/categories?post=10449"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/tr\/wp-json\/wp\/v2\/tags?post=10449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}