{"id":11705,"date":"2022-09-23T16:44:01","date_gmt":"2022-09-23T16:44:01","guid":{"rendered":"https:\/\/fitolympia.com\/?p=11705"},"modified":"2022-09-23T16:44:01","modified_gmt":"2022-09-23T16:44:01","slug":"pre-wedding-diet-plan-for-every-bride-to-be","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/pre-wedding-diet-plan-for-every-bride-to-be\/","title":{"rendered":"HER GELIN ADAYI \u0130\u00c7IN D\u00dc\u011e\u00dcN \u00d6NCESI DIYET PLANI"},"content":{"rendered":"<\/p>\n
\"\"<\/figure>\n

D\u00fc\u011f\u00fcn \u00e7anlar\u0131 \u00e7al\u0131yor!<\/em><\/strong><\/p>\n

Ruh e\u015finizi buldunuz ve D g\u00fcn\u00fcn\u00fcn gelmesini bekleyemezsiniz. B\u00fcy\u00fcleyici, g\u00fczel ve \u00e7arp\u0131c\u0131 bir gelin gibi g\u00f6r\u00fcnmek istiyorsun ve neden g\u00f6r\u00fcnmesin? Gelin o ak\u015fam g\u00f6steri\u015f\u00e7idir! B\u00fcy\u00fck g\u00fcn\u00fcn\u00fczde \u0131\u015f\u0131lt\u0131l\u0131 g\u00f6r\u00fcnmek ve hissetmek i\u00e7in sa\u011fl\u0131kl\u0131 ipu\u00e7lar\u0131, \u00f6neriler ve d\u00fc\u011f\u00fcn diyeti plan\u0131n\u0131 izleyin!<\/p>\n

Planlama ve d\u00fc\u011f\u00fcn h\u00fcz\u00fcnleri!<\/h2>\n

Bu hayat\u0131n\u0131z\u0131n en mutlu a\u015famas\u0131 olsa da, d\u00fc\u011f\u00fcn i\u00e7in planlama yapmak aile \u00fcyelerini ve gelin aday\u0131n\u0131 olumsuz al\u0131r.<\/p>\n

\u0130nkar etmeyelim! Hayallerinizin d\u00fc\u011f\u00fcn\u00fcn\u00fc planlamak zor bir i\u015ftir ve b\u00fcy\u00fck g\u00fcnden \u00f6nceki aylar al\u0131\u015fveri\u015f, salon ziyaretleri, aile bir araya gelenleri, haz\u0131rl\u0131klar, k\u0131yafet ve dans provalar\u0131, davetler ve liste devam eder gibi g\u00f6revlerin bir girdab\u0131 olu\u015fturabilir.<\/p>\n

T\u00fcm bunlar\u0131n ortas\u0131nda, sa\u011fl\u0131kl\u0131 beslenme, evdeki t\u00fcm ziyaret\u00e7iler ve bu t\u00fcr aksiyon dolu g\u00fcnlerle arka koltukta yer al\u0131yor. Gelin aday\u0131n\u0131n t\u00fcm kaotik ve tela\u015fl\u0131 g\u00fcnlerle kolay, basit ve s\u00fcrd\u00fcr\u00fclebilir bir diyet plan\u0131 s\u00fcrd\u00fcrmesi en iyisidir.<\/p>\n

Crash diyeti mi? B\u00fcy\u00fck bir HAYIR!<\/h2>\n

Bir\u00e7ok gelin aday\u0131, d\u00fc\u011f\u00fcn topluluklar\u0131na m\u00fckemmel bir \u015fekilde uyum sa\u011flamak i\u00e7in h\u0131zl\u0131 sonu\u00e7lar i\u00e7in bir \u00e7arp\u0131\u015fma diyetine girer. D\u00fc\u011f\u00fcn \u00f6ncesi diyet \u00e7\u00f6kmeyen bir diyet de\u011fildir. Bu sa\u011fl\u0131kl\u0131 de\u011fildir ve kaybedilen kilolar\u0131 hi\u00e7 zaman kaybetmeden geri kazanmaya e\u011filimlisiniz. Ayr\u0131ca, bunun arkas\u0131ndaki motivasyon, kad\u0131n olman\u0131n en g\u00fczel ve heyecan verici a\u015famas\u0131na girerken sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 s\u00fcrd\u00fcrmek olmal\u0131d\u0131r.<\/p>\n

Bir gelin aday\u0131 i\u00e7in pazarl\u0131k edilemez yedi ipucu:<\/h2>\n
    \n
  1. Ak\u015fam yeme\u011finizi her g\u00fcn 19:30’dan \u00f6nce bitirin.<\/li>\n
  2. Her g\u00fcn en az 45 dakika egzersiz yap\u0131n. G\u00fcnl\u00fck program\u0131n\u0131za 30 dakikal\u0131k tempolu bir y\u00fcr\u00fcy\u00fc\u015f ekleyin.<\/li>\n
  3. Mini yemek politikas\u0131: Her 3 saatte bir k\u00fc\u00e7\u00fck yemekler yiyin.<\/li>\n
  4. \u015eimdi ve sonra, \u00fc\u00e7\u00fcnc\u00fc aya kadar hileli yemeklere izin verilir, ancak d\u00fc\u011f\u00fcn g\u00fcn\u00fcnden bir ay \u00f6nce hile yemek yok.<\/li>\n
  5. Her g\u00fcn 8-10 bardak su hedefi tutun.<\/li>\n
  6. Alkolden ka\u00e7\u0131n\u0131n.<\/li>\n
  7. Mutlu kal!<\/li>\n<\/ol>\n

    D\u00fc\u011f\u00fcn \u00f6ncesi diyetin s\u00fcrd\u00fcr\u00fclmesi kolay bir diyet i\u00e7in birka\u00e7 \u00f6neri:<\/h2>\n

    #1 Hidratl\u0131 Kal\u0131n\u2014’Hidrasyon Hidrasyon Hidrasyon’<\/h3>\n
    \"Stay<\/figure>\n

    Hepimiz basit mantray\u0131 biliyoruz. Her g\u00fcn en az iki ila \u00fc\u00e7 litre su i\u00e7in. Bir sipper veya su \u015fi\u015fesi ta\u015f\u0131mak ve her zaman kullan\u0131\u015fl\u0131 tutmak en iyisidir. Neden bu ekstra motivasyon i\u00e7in su \u015fi\u015fenize\u00a0‘Gelin aday\u0131’ etiketi<\/em>\u00a0eklemiyor?<\/p>\n

    Ayr\u0131ca \u015fekersiz limonlu su, hindistancevizi suyu, daha fazla su i\u00e7eri\u011fine sahip meyveler, v\u00fccudunuzu her zaman nemli tutmak i\u00e7in sebze suyu i\u00e7ebilirsiniz.<\/p>\n

    V\u00fccudunuzu nemli tutman\u0131n iyi yan\u0131, size kusursuz bir cilt, g\u00fczel t\u0131rnaklar, parlak sa\u00e7lar veren ve ayn\u0131 zamanda kilo vermeye yard\u0131mc\u0131 olan v\u00fccuttaki t\u00fcm toksinleri temizlemeye yard\u0131mc\u0131 olmas\u0131d\u0131r.<\/p>\n

    #2 Tam renkli bir beslenme taba\u011f\u0131<\/h3>\n
    \"A<\/figure>\n

    Karbonhidrattan ka\u00e7\u0131nmamak gerekir. Basit karbonhidratlardan ka\u00e7\u0131n\u0131n ve diyetinize tam tah\u0131ll\u0131 bu\u011fday, ragi, yulaf, kahverengi ekmek, kahverengi makarna vb. Taba\u011f\u0131n\u0131za salata, protein ve ye\u015fil sebzeler ekleyin. Barbunya, nohut, kala chana gibi mercimekleri dahil edin. Mercimek m\u00fckemmel bir protein kayna\u011f\u0131d\u0131r ve ayr\u0131ca \u00e7ok fazla minerale sahiptir.<\/p>\n

    #3 ‘Beyazlardan’ Ka\u00e7\u0131n\u0131n<\/h3>\n
    \"Avoid<\/figure>\n

    Beyaz un veya maida, beyaz \u015feker, beyaz pirin\u00e7 vb.<\/p>\n

    #4 Sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 i\u00e7erir<\/h3>\n
    \"Include<\/figure>\n

    Avokado, f\u0131nd\u0131k ve tohum gibi sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 diyetinize dahil edin. Badem, ceviz, keten tohumu, chia tohumu, ay\u00e7i\u00e7e\u011fi tohumu gibi bu f\u0131nd\u0131k ve tohumlar, cilt ve sa\u00e7 sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirmek i\u00e7in do\u011fru ya\u011f t\u00fcr\u00fc olarak kabul edilen Omega 3 ve Omega-6 ya\u011f asitlerine sahiptir.<\/p>\n

    #5 Ye\u015filliklerinizi unutmay\u0131n<\/h3>\n
    \"Don\u2019t<\/figure>\n

    Yeme\u011finizin bir par\u00e7as\u0131 olarak antioksidanlarla dolu yaprakl\u0131 ye\u015fil sebzeler yiyin.<\/p>\n

    #6 Ham a\u00e7\u0131<\/h3>\n
    \"The<\/figure>\n

    Havu\u00e7, salatal\u0131k, domates gibi \u00e7i\u011f sebzeleri salata \u015feklinde dahil edin. Yemeklerinizle birlikte bir salata yiyebilir veya ayr\u0131 ayr\u0131 yiyebilirsiniz. Bu sebzeler serbest radikal hasar\u0131na kar\u015f\u0131 sava\u015fmak i\u00e7in antioksidanlarla doludur.<\/p>\n

    Parlayan gelin derisi i\u00e7in #7 Meyveler<\/h3>\n
    \"Fruits<\/figure>\n

    Bir meyveye sahip olmak, sabah ilk i\u015f (uyand\u0131ktan sonra 5-10 dakika i\u00e7inde), merak ediyor! \u00d6\u011f\u00fcnler aras\u0131nda meyve yemek gerekir.<\/p>\n

    Parlayan ciltler i\u00e7in d\u00fc\u011f\u00fcn\u00fcn\u00fczden \u00f6nce yiyece\u011finiz be\u015f yiyecek:<\/h3>\n
      \n
    • Pancar \u2013\u00a0Pancardaki<\/strong>antienflamatuar \u00f6zellikler, vitaminler ve mineraller akneyi \u00f6nler ve cildinizin parlamas\u0131n\u0131 sa\u011flar. Her g\u00fcn uzun bir bardak pancar suyu v\u00fccudunuzu toksinlerden ar\u0131nd\u0131raca\u011f\u0131ndan ve kan\u0131 ar\u0131nd\u0131raca\u011f\u0131ndan emin olabilirsiniz.<\/li>\n
    • Nar<\/strong>\u2013 Size esnek ve bebek yumu\u015fak bir cilt verir.<\/li>\n
    • Badem<\/strong>\u2013 Bu k\u00fc\u00e7\u00fck f\u0131nd\u0131k E Vitamini ile doludur ve cildinizi gen\u00e7 tutar.<\/li>\n
    • Domates<\/strong>\u2013 Domatesteki antioksidan likopen cildin ya\u015flanmas\u0131n\u0131 \u00f6nler ve do\u011fal bir \u0131\u015f\u0131lt\u0131 verir. Domateslerin asidik do\u011fas\u0131 ayr\u0131ca koyu lekelerin, sivilcelerin ve sivilcelerin uzak tutulmas\u0131na yard\u0131mc\u0131 olur.<\/li>\n
    • \u00c7ilek<\/strong>\u2013 Cilt tenini iyile\u015ftirir, cilt k\u0131r\u0131\u015f\u0131kl\u0131klar\u0131n\u0131 ve ince \u00e7izgileri azalt\u0131r.<\/li>\n<\/ul>\n

      #8 D\u0131\u015far\u0131da yemek ve bekarl\u0131\u011fa veda partisi<\/h3>\n

      D\u00fc\u011f\u00fcn \u00f6ncesi diyet uygulamak e\u011flenmenizi engellememelidir. Bu ‘bekar k\u0131z stat\u00fcs\u00fc’ kayg\u0131s\u0131z g\u00fcnlerin tad\u0131n\u0131 \u00e7\u0131kar\u0131n. Bekarl\u0131\u011f\u0131n\u0131z\u0131 onurland\u0131rmak veya en sevdi\u011finiz restoranda arkada\u015flar\u0131n\u0131zla tak\u0131lmak i\u00e7in bekarl\u0131\u011fa veda partiniz olsun; diyetinize her zaman dikkat edebilirsiniz.<\/p>\n

      Sa\u011fl\u0131kl\u0131 bir men\u00fc planlay\u0131n ve unutma, sa\u011fl\u0131kl\u0131 bir men\u00fcn\u00fcn s\u0131k\u0131c\u0131 olmas\u0131na gerek yok. Siz ve arkada\u015flar\u0131n\u0131z sa\u011fl\u0131kl\u0131 yemekler ve at\u0131\u015ft\u0131rmal\u0131klar \u00f6nceden planlayabilir ve gece uzakta dans edebilirsiniz. Restoranda sa\u011fl\u0131kl\u0131 beslenme se\u00e7eneklerini tercih edin; \u00f6rne\u011fin, pizzaya bir alternatif tam bu\u011fday taban\u0131 olabilir veya humuslu kepekli pide ekme\u011fi se\u00e7ebilir.<\/p>\n

      #9 Nelerden ka\u00e7\u0131nmal\u0131s\u0131n\u0131z?<\/h3>\n
        \n
      • \u015eekerlenmi\u015f ve i\u015flenmi\u015f yiyeceklerden uzak durun<\/li>\n
      • Kek, hamur i\u015fleri, bisk\u00fcvi ve konserve meyve suyu gibi trans ya\u011flardan ka\u00e7\u0131n\u0131n<\/li>\n
      • Alkolden ka\u00e7\u0131n\u0131n- Cildinizi etkiler ve ayr\u0131ca kilo kayb\u0131n\u0131 engeller<\/li>\n<\/ul>\n

        D\u00fc\u011f\u00fcn \u00f6ncesi diyet plan\u0131<\/h2>\n

        D\u00fc\u011f\u00fcn \u00f6ncesi diyete ne kadar erken ba\u015flarsan\u0131z o kadar iyi.<\/p>\n

        \u0130\u015fte \u00e7e\u015fitli se\u00e7eneklerle d\u00fc\u011f\u00fcn \u00f6ncesi Hint diyet plan\u0131n\u0131n bir \u00f6rne\u011fi. Porsiyonlar\u0131n bireye g\u00f6re dikkatlice planlanmas\u0131 gerekir. HealthifyMe’de, v\u00fccut gereksinimlerinize ve sa\u011fl\u0131k hedeflerinize g\u00f6re, sadece sizin i\u00e7in \u00f6zelle\u015ftirilmi\u015f d\u00fc\u011f\u00fcn \u00f6ncesi diyet plan\u0131n\u0131 tebe\u015firle yazabilecek e\u011fitimli beslenme uzmanlar\u0131m\u0131z var.<\/p>\n

        Sabah\u0131n erken saatlerinde:<\/strong>\u00a0Uyan\u0131r uyanmaz 1 bardak \u0131l\u0131k su.<\/p>\n

        Sabah:<\/strong>\u00a04-5 \u0131slat\u0131lm\u0131\u015f badem\/bir tutam tar\u00e7\u0131n\/jeera suyu\/ye\u015fil \u00e7ay ile a\u015f\u0131lanm\u0131\u015f zencefil\/su ile a\u015f\u0131lanm\u0131\u015f muz\/limonlu su.<\/p>\n

        Kahvalt\u0131:<\/strong>\u00a0\u0130dli sambhar\/yulaftan bir bardak portakal suyu\/poha\/upma\/tam bu\u011fday tostu ile yumurta ak\u0131\/yulaf cheela\/papaya veya muz veya \u0131spanak smoothie\/ha\u015flanm\u0131\u015f yumurta ile ilave sebze\/yumurta beyaz\u0131 omlet ile herhangi birini se\u00e7in.<\/p>\n

        At\u0131\u015ft\u0131rmal\u0131k:<\/strong>\u00a0Tercihinize g\u00f6re salata – nohut \/ yer f\u0131st\u0131\u011f\u0131 \/ filizden yap\u0131lm\u0131\u015f salatalar. So\u011fan, domates, salatal\u0131k ve bir tutam sohbet masala veya sadece basit bir limon suyu, pembe tuz ve biber tozu sosu ekleyebilirsiniz. Aromal\u0131 yo\u011furt\/marul salatas\u0131\/meyve salatas\u0131\/2 ha\u015flanm\u0131\u015f yumurta\/sebze salatas\u0131.<\/p>\n

        \u00d6\u011fle yeme\u011fi:<\/strong>\u00a0Roti veya pirin\u00e7, yaprakl\u0131 sebze Dal (palak, dereotu yapraklar\u0131, moringa yapraklar\u0131, methi, vb.), sabzi, lor. Dah pilav\u0131 veya lor pilav\u0131, kat\u0131lman\u0131z gereken bir ak\u015fam partisi oldu\u011funda en iyi \u015fans\u0131n\u0131zd\u0131r.<\/p>\n

        At\u0131\u015ft\u0131rmal\u0131k:<\/strong>\u00a0Meyve salatas\u0131 \/ bir avu\u00e7 f\u0131nd\u0131k ve tohum \/ at\u0131\u015ft\u0131rmal\u0131klar i\u00e7in kavrulmu\u015f makhanalar \/ bir bardak ayran \/ F\u0131st\u0131k salatas\u0131 veya sebze krutonlu humus.<\/p>\n

        Ak\u015fam yeme\u011fi\u00a0<\/strong>(Kesinlikle 19:30’dan \u00f6nce): Ak\u015fam yeme\u011fi i\u00e7in, dal ile kavrulmu\u015f veya \u0131zgara tavuk \/ methi roti ve salatal\u0131 \/ Sote sebzeli \/ sote sebzeli sote edilmi\u015f tavuk \/ tavuklu bir kase dal ve sebze salatas\u0131 \/ Sabji ve dal ile multigrain attadan yap\u0131lm\u0131\u015f Rotis.<\/p>\n

        Tutarl\u0131l\u0131k her zaman ba\u015far\u0131l\u0131 bir diyet plan\u0131n\u0131n anahtar\u0131d\u0131r. Her \u015fey sa\u011fl\u0131kl\u0131 g\u0131da se\u00e7imleri yapmakla ilgilidir. \u0130yi dengelenmi\u015f bir beslenme plan\u0131, kilo de\u011fi\u015fkenli\u011fini azaltmak i\u00e7in her zaman en iyi bahistir. Dengeli bir diyet ve d\u00fczenli egzersiz de d\u00fc\u011f\u00fcnden sonra bile kilonuzu koruman\u0131za yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

        Her \u015feyden \u00f6nce, mutlu kal. S\u0131k s\u0131k g\u00fcl\u00fcmseyin ve stres yapmay\u0131n. D\u00fc\u011f\u00fcnler t\u00fcm planlamalar ve son dakika i\u015fleri ile streslidir. Bu kaotik, endi\u015feli ve ayn\u0131 zamanda e\u011flence dolu g\u00fcnlere d\u00f6n\u00fcp bakaca\u011f\u0131n\u0131za ve g\u00fcleceksiniz. Bir sa\u011fl\u0131k kul\u00fcb\u00fcne veya spor salonuna kat\u0131lman\u0131z tavsiye edilir. Egzersiz i\u00e7in d\u0131\u015far\u0131 \u00e7\u0131kmak akl\u0131n\u0131zdaki son \u015feyse, evinizin konforunda forma girmenize yard\u0131mc\u0131 olabilecek bir beslenme uzman\u0131 veya kay\u0131tl\u0131 bir diyetisyenle birlikte \u00e7evrimi\u00e7i bir ki\u015fisel fitness e\u011fitmeni kiralay\u0131n.<\/p>\n

        S\u0131k Sorulan Sorular (SSS)<\/h2>\n

        S. D\u00fc\u011f\u00fcn\u00fcmden \u00f6nce ne yemeliyim?<\/strong><\/p>\n

        A. Proteinler, sa\u011fl\u0131kl\u0131 ya\u011flar ve kompleks karbonhidratlarla dengeli yemekler yiyin. Diyetinize bir\u00e7ok meyve ve sebze ekleyin. \u00c7ok su i\u00e7. En az 8-10 bardak su hedefleyin.
        S. G\u00f6bek ya\u011f\u0131n\u0131 yakan yiyecekler nelerdir?<\/strong><\/p>\n

        A.Avokado, muz ve meyveler, yo\u011furt, ye\u015fil \u00e7ay, turun\u00e7giller gibi meyveler d\u00fczenli egzersizlerle birlikte yiyecekler kurtulmak istedi\u011finiz inat\u00e7\u0131 ya\u011f\u0131 kesmede yard\u0131mc\u0131 olur.<\/p>\n

        S. D\u00fc\u011f\u00fcn\u00fcmden \u00f6nce nas\u0131l zay\u0131flayabilirim?<\/strong><\/p>\n

        A. D\u00fczenli aral\u0131klarla daha k\u00fc\u00e7\u00fck porsiyonlar yiyin, diyetinizde bo\u015f kalorilerden ka\u00e7\u0131n\u0131n. Diyetinize \u00e7ok say\u0131da meyve ve sebze ekleyin; az ya\u011fl\u0131 s\u00fct ve az ya\u011fl\u0131 ya\u011fs\u0131z et se\u00e7in.<\/p>\n

        S. Hangi yemek y\u00fcz\u00fcn\u00fc parl\u0131yor?<\/strong><\/p>\n

        A. Makalede yukar\u0131da belirtilen be\u015f yiyecek (badem, domates, \u00e7ilek, pancar, nar) d\u0131\u015f\u0131nda, ceviz, ay\u00e7i\u00e7e\u011fi tohumu, k\u0131rm\u0131z\u0131 veya sar\u0131 dolmal\u0131k biber ve ya\u011fl\u0131 bal\u0131klar (somon ve ringa bal\u0131\u011f\u0131) size bu par\u0131lt\u0131y\u0131 verece\u011finden emin olabilirsiniz.<\/p>\n

        S. Gelin aday\u0131 hangi yiyeceklerden uzak durmal\u0131?<\/strong><\/p>\n

        A. \u015eekerlenmi\u015f ve i\u015flenmi\u015f yiyeceklerden uzak durun. Kek, hamur i\u015fleri, bisk\u00fcvi ve konserve meyve suyu gibi trans ya\u011flardan ka\u00e7\u0131n\u0131n. Alkolden ka\u00e7\u0131n\u0131n- Cildinizi etkiler ve kilo kayb\u0131n\u0131 da engeller.<\/p>\n

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

        D\u00fc\u011f\u00fcn \u00e7anlar\u0131 \u00e7al\u0131yor! Ruh e\u015finizi buldunuz ve D g\u00fcn\u00fcn\u00fcn gelmesini bekleyemezsiniz. B\u00fcy\u00fcleyici, g\u00fczel ve \u00e7arp\u0131c\u0131 bir gelin gibi g\u00f6r\u00fcnmek istiyorsun 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