{"id":16271,"date":"2024-07-20T00:00:03","date_gmt":"2024-07-20T00:00:03","guid":{"rendered":"https:\/\/fitolympia.com\/?p=16271"},"modified":"2024-07-20T15:45:31","modified_gmt":"2024-07-20T15:45:31","slug":"how-do-you-gain-weight-quickly-and-safely","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-do-you-gain-weight-quickly-and-safely\/","title":{"rendered":"HIZLI VE G\u00dcVENLI BIR \u015eEKILDE NASIL KILO ALIRSINIZ?"},"content":{"rendered":"\n<p>Doktorlar genellikle s\u00fcrekli olarak \u00e7ok az kilo alan insanlara kilo almay\u0131 \u00f6nerir, bu da bir dizi sa\u011fl\u0131k sorununa neden olabilir. V\u00fccut geli\u015ftiriciler ve di\u011fer sporcular da kas in\u015fa ederek kilo almay\u0131 umabilir.<\/p>\n\n\n\n<p>ABD&#8217;deki&nbsp;<a href=\"https:\/\/www.cdc.gov\/nchs\/data\/hestat\/underweight_adult_07_10\/underweight_adult_07_10.htm\" target=\"_blank\" rel=\"noreferrer noopener\">Hastal\u0131k Kontrol ve \u00d6nleme Merkezleri (CDC)G\u00fcvenilir Kayna\u011f\u0131&#8217;na<\/a>&nbsp;g\u00f6re, \u00fclkede 20 ila 39 ya\u015f aras\u0131 zay\u0131f yeti\u015fkin say\u0131s\u0131 1988-2008 y\u0131llar\u0131 aras\u0131nda y\u00fczde 3&#8217;ten y\u00fczde 1,9&#8217;a d\u00fc\u015ft\u00fc.<\/p>\n\n\n\n<p>D\u00fc\u015f\u00fck kilolu bir ki\u015finin a\u015fa\u011f\u0131dakiler de dahil olmak \u00fczere sa\u011fl\u0131k sorunlar\u0131 ya\u015famas\u0131 muhtemeldir:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>infertilite<\/li><li>geli\u015fimsel gecikmeler<\/li><li>zay\u0131flam\u0131\u015f bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi<\/li><li>osteoporoz<\/li><li>ameliyat s\u0131ras\u0131nda artan komplikasyon riski<\/li><li>yetersiz beslenme<\/li><\/ul>\n\n\n\n<p>Kilo almak bir m\u00fccadele olabilirken, a\u015fa\u011f\u0131daki yiyecekler yard\u0131mc\u0131 olabilir. Ayr\u0131ca kaslar\u0131 art\u0131rabilir ve genel sa\u011fl\u0131\u011f\u0131 art\u0131rabilirler.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">H\u0131zl\u0131 kilo almak i\u00e7in yiyecekler<\/h2>\n\n\n\n<p>A\u015fa\u011f\u0131daki besin bak\u0131m\u0131ndan zengin yiyecekler, bir ki\u015finin g\u00fcvenli ve etkili bir \u015fekilde kilo almas\u0131na yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n<p><strong>1. S\u00fct<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321518\/protein-shakes-are-good-weight-gain-foods.jpg?w=1155&amp;h=1541\" alt=\"Protein sallamalar\u0131 iyi kilo alma yiyecekleridir\"\/><figcaption>Protein sallamalar\u0131 insanlar\u0131n kolayca kilo almas\u0131na yard\u0131mc\u0131 olabilir ve egzersizden k\u0131sa bir s\u00fcre sonra i\u00e7ilirse en etkilidir.<\/figcaption><\/figure>\n\n\n\n<p>S\u00fct ya\u011f, karbonhidrat ve protein kar\u0131\u015f\u0131m\u0131 sunar.<\/p>\n\n\n\n<p>Ayr\u0131ca kalsiyum da dahil olmak \u00fczere m\u00fckemmel bir vitamin ve mineral kayna\u011f\u0131d\u0131r.<\/p>\n\n\n\n<p>S\u00fct\u00fcn protein i\u00e7eri\u011fi, kas olu\u015fturmaya \u00e7al\u0131\u015fan insanlar i\u00e7in iyi bir se\u00e7imdir.<\/p>\n\n\n\n<p>Bir&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/academic.oup.com\/ajcn\/article\/85\/4\/1031\/4648831\" target=\"_blank\">\u00e7al\u0131\u015fma,<\/a>&nbsp;bir diren\u00e7 antrenman\u0131 egzersizinden sonra, ya\u011fs\u0131z s\u00fct i\u00e7menin soya bazl\u0131 bir \u00fcr\u00fcnden daha etkili bir \u015fekilde kas olu\u015fturmaya yard\u0131mc\u0131 oldu\u011funu buldu.<\/p>\n\n\n\n<p>Kad\u0131nlar\u0131 diren\u00e7 e\u011fitiminde i\u00e7eren benzer bir&nbsp;<a href=\"https:\/\/journals.lww.com\/acsm-msse\/fulltext\/2010\/06000\/Body_Composition_and_Strength_Changes_in_Women.11.aspx\" target=\"_blank\" rel=\"noreferrer noopener\">\u00e7al\u0131\u015fma,<\/a>&nbsp;bir egzersizden sonra s\u00fct i\u00e7enlerde iyile\u015ftirilmi\u015f sonu\u00e7lar g\u00f6sterdi.<\/p>\n\n\n\n<p>Kilo almak isteyen herkes i\u00e7in g\u00fcn boyunca diyete s\u00fct eklenebilir.<\/p>\n\n\n\n<p><strong>2. Protein sallamalar\u0131<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.eatthis.com\/wp-content\/uploads\/sites\/4\/2021\/05\/protein-shake-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Protein sallamalar\u0131 ki\u015finin kolay ve verimli bir \u015fekilde kilo almas\u0131na yard\u0131mc\u0131 olabilir. Bir sallama, bir egzersizden k\u0131sa bir s\u00fcre sonra i\u00e7ilirse kas olu\u015fturmaya yard\u0131mc\u0131 olur.<\/p>\n\n\n\n<p>Bununla birlikte, \u00f6nceden haz\u0131rlanm\u0131\u015f sallamalar\u0131n genellikle ekstra \u015feker ve ka\u00e7\u0131n\u0131lmas\u0131 gereken di\u011fer katk\u0131 maddeleri i\u00e7erdi\u011fini belirtmek \u00f6nemlidir. Etiketleri dikkatlice kontrol edin.<\/p>\n\n\n\n<p><strong>3. Pirin\u00e7<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/proxy\/NVcTju4FaKVQRGQs4db2nPUvexjy0U_0NaVj4CNtD14_2S8wgoYctZMJbPmsrCDvX7ik734o9kCYX-oJDNJdMLJVKy3CanQ7hREcQCz6AN0sa3AkaQ0\" alt=\"\"\/><\/figure>\n\n\n\n<p>Bir bardak pirin\u00e7 yakla\u015f\u0131k&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/305241?fgcd=&amp;manu=&amp;lfacet=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default%E2%84%B4=asc&amp;qlookup=brown+rice&amp;ds=SR&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\">200 kalori<\/a>i\u00e7erir ve ayn\u0131 zamanda kilo al\u0131m\u0131na katk\u0131da bulunan iyi bir karbonhidrat kayna\u011f\u0131d\u0131r. Bir\u00e7ok insan pirinci protein ve sebze i\u00e7eren yemeklere dahil etmeyi kolay bulur.<\/p>\n\n\n\n<p><strong>4. K\u0131rm\u0131z\u0131 et<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/img.huffingtonpost.com\/asset\/5d01f2f9210000dc18ec55fb.jpeg?ops=1778_1000\" alt=\"\"\/><\/figure>\n\n\n\n<p>K\u0131rm\u0131z\u0131 et t\u00fcketmenin kas olu\u015fturmaya ve kilo almaya yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir.<\/p>\n\n\n\n<p>Biftek, kas k\u00fctlesini art\u0131rmada \u00f6nemli bir rol oynayan besin maddeleri olan hem l\u00f6sin hem de kreatin i\u00e7erir. Biftek ve di\u011fer k\u0131rm\u0131z\u0131 etler, kilo al\u0131m\u0131n\u0131 destekleyen hem protein hem de ya\u011f i\u00e7erir.<\/p>\n\n\n\n<p>Bir ki\u015fiye al\u0131m\u0131n\u0131 s\u0131n\u0131rlamas\u0131 tavsiye edilirken, k\u0131rm\u0131z\u0131 etin daha ya\u011fs\u0131z kesimleri kalp i\u00e7in daha \u015fi\u015fman kesimlerden daha sa\u011fl\u0131kl\u0131d\u0131r.<\/p>\n\n\n\n<p>Bir&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24477043\" target=\"_blank\">\u00e7al\u0131\u015fma,<\/a>&nbsp;60-90 ya\u015f aras\u0131 100 kad\u0131n\u0131n diyetlerine ya\u011fs\u0131z k\u0131rm\u0131z\u0131 et eklemenin, diren\u00e7 e\u011fitiminden ge\u00e7erken kilo almalar\u0131na ve g\u00fc\u00e7lerini y\u00fczde 18 art\u0131rmalar\u0131na yard\u0131mc\u0131 oldu\u011funu buldu.<\/p>\n\n\n\n<p><strong>5. F\u0131nd\u0131k ve f\u0131nd\u0131k ya\u011f\u0131<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/imagesvc.meredithcorp.io\/v3\/mm\/image?url=https%3A%2F%2Fimg1.cookinglight.timeinc.net%2Fsites%2Fdefault%2Ffiles%2F1518799374%2F1802w-peanut-butter-and-peanuts-getty.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>D\u00fczenli olarak f\u0131nd\u0131k t\u00fcketmek ki\u015finin g\u00fcvenli bir \u015fekilde kilo almas\u0131na yard\u0131mc\u0131 olabilir. F\u0131nd\u0131k harika bir at\u0131\u015ft\u0131rmal\u0131kt\u0131r ve salatalar da dahil olmak \u00fczere bir\u00e7ok \u00f6\u011f\u00fcne eklenebilir. \u00c7i\u011f veya kuru kavrulmu\u015f f\u0131nd\u0131k en \u00e7ok sa\u011fl\u0131\u011fa fayda sa\u011flar.<\/p>\n\n\n\n<p>\u015eeker veya hidrojene ya\u011flar eklenmeden yap\u0131lan f\u0131nd\u0131k tereya\u011f\u0131 da yard\u0131mc\u0131 olabilir. Bu tereya\u011f\u0131ndaki tek bile\u015fen f\u0131nd\u0131klar\u0131n kendileri olmal\u0131d\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321518\/weight-gain-foods-wholegrain-bread.jpg?w=1155&amp;h=1541\" alt=\"Kilo alma g\u0131dalar kepekli ekmek\"\/><figcaption>Kepekli ekmekler, kilo al\u0131m\u0131n\u0131 te\u015fvik edebilecek karma\u015f\u0131k karbonhidratlar ve tohumlar i\u00e7erir.<\/figcaption><\/figure>\n\n\n\n<p><strong>6. Tam tah\u0131ll\u0131 ekmekler<\/strong><\/p>\n\n\n\n<p>Bu ekmekler, kilo al\u0131m\u0131n\u0131 te\u015fvik edebilecek karma\u015f\u0131k karbonhidratlar i\u00e7erir. Baz\u0131lar\u0131 ek faydalar sa\u011flayan tohumlar da i\u00e7erir.<\/p>\n\n\n\n<p>Beslenme konusunda daha fazla bilim destekli kaynak i\u00e7in \u00f6zel merkezimizi ziyaret edin.<\/p>\n\n\n\n<p><strong>7. Di\u011fer ni\u015fasndalar<\/strong><\/p>\n\n\n\n<p>Ni\u015fastan, kas b\u00fcy\u00fcmesini ve kilo al\u0131m\u0131n\u0131 art\u0131rmak i\u00e7in listelenen baz\u0131 yiyeceklere yard\u0131mc\u0131 olabilir. Yemeklere toplu olarak eklerler ve t\u00fcketilen kalori say\u0131s\u0131n\u0131 artt\u0131r\u0131rlar.<\/p>\n\n\n\n<p>Ni\u015fasta bak\u0131m\u0131ndan zengin di\u011fer yiyecekler \u015funlard\u0131r:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>patates<\/li><li>m\u0131s\u0131r<\/li><li>quinoa<\/li><li>karabu\u011fday<\/li><li>fasulye<\/li><li>ezmek<\/li><li>yulaf<\/li><li>bakliyat<\/li><li>k\u0131\u015f k\u00f6k sebzeleri<\/li><li>tatl\u0131 patates<\/li><li>makarna<\/li><li>tam tah\u0131ll\u0131 tah\u0131llar<\/li><li>tam tah\u0131ll\u0131 ekmekler<\/li><li>tah\u0131l \u00e7ubuklar\u0131<\/li><\/ul>\n\n\n\n<p>Ni\u015fastalar kalori eklemenin \u00f6tesinde glikoz \u015feklinde enerji sa\u011flar. Glikoz v\u00fccutta glikojen olarak depolan\u0131r.&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/1895362\" target=\"_blank\">Ara\u015ft\u0131rmalar,<\/a>&nbsp;glikojenin egzersiz s\u0131ras\u0131nda performans\u0131 ve enerjiyi art\u0131rabilece\u011fini g\u00f6stermektedir.<\/p>\n\n\n\n<p><strong>8. Protein takviyeleri<\/strong><\/p>\n\n\n\n<p>Kilo almak isteyen sporcular genellikle diren\u00e7 e\u011fitimi ile birlikte kas k\u00fctlesini art\u0131rmak i\u00e7in protein takviyeleri kullan\u0131rlar.<\/p>\n\n\n\n<p>Protein takviyeleri online olarak sat\u0131n al\u0131nabilir. Daha fazla kalori t\u00fcketmenin ve kilo alman\u0131n ucuz bir yolu olabilirler.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/cdn-prod.medicalnewstoday.com\/content\/images\/articles\/321\/321518\/weight-gain-foods-salmon.jpg?w=1155&amp;h=1365\" alt=\"Kilo alma g\u0131dalar somon\"\/><figcaption>Somon sa\u011fl\u0131kl\u0131 ya\u011flar, omega-3 ve protein bak\u0131m\u0131ndan zengindir.<\/figcaption><\/figure>\n\n\n\n<p><strong>9. Somon<\/strong><\/p>\n\n\n\n<p>Alt\u0131 ons somon yakla\u015f\u0131k&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/303440?man=&amp;lfacet=&amp;count=&amp;max=25&amp;qlookup=salmon&amp;offset=&amp;sort=default&amp;format=Abridged&amp;reportfmt=other&amp;rptfrm=&amp;ndbno=&amp;nutrient1=&amp;nutrient2=&amp;nutrient3=%E2%8A%82=&amp;totCount=&amp;measureby=&amp;Qv=1&amp;Q330535=6&amp;Q337277=1&amp;Qv=\" target=\"_blank\">240 kalori<\/a>i\u00e7erecektir ve somon sa\u011fl\u0131kl\u0131 ya\u011flar bak\u0131m\u0131ndan da zengindir, bu da kilo almak isteyenler i\u00e7in iyi bir se\u00e7imdir.<\/p>\n\n\n\n<p>Ayr\u0131ca omega-3 ve protein de dahil olmak \u00fczere bir\u00e7ok besin i\u00e7erir.<\/p>\n\n\n\n<p><strong>10. Kurutulmu\u015f meyveler<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.nutfruit.org\/images\/noticia\/1597227233-nuts-and-dried-fruits2.jpeg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Kurutulmu\u015f meyveler, yakla\u015f\u0131k 130 kalori i\u00e7eren d\u00f6rtte bir bardak kurutulmu\u015f k\u0131z\u0131lc\u0131k ile besin ve&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/50399?manu=&amp;fgcd=&amp;ds=\" target=\"_blank\">kalori bak\u0131m\u0131ndan zengindir.<\/a><\/p>\n\n\n\n<p>Bir\u00e7ok insan kurutulmu\u015f ananas, kiraz veya elma tercih eder. Kurutulmu\u015f meyve \u00e7evrimi\u00e7i olarak yayg\u0131n olarak mevcuttur veya bir ki\u015fi evde taze meyve kurutabilir.<\/p>\n\n\n\n<p><strong>11. Avokado<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.olivado.com\/wp-content\/uploads\/2020\/07\/104_scientific-kitchen-700.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Avokado kalori ve ya\u011f\u0131n yan\u0131 s\u0131ra baz\u0131 vitamin ve mineraller bak\u0131m\u0131ndan zengindir.<\/p>\n\n\n\n<p><strong>12. Bitter \u00e7ikolata<\/strong><\/p>\n\n\n\n<p>Bitter \u00e7ikolata y\u00fcksek ya\u011fl\u0131, y\u00fcksek kalorili bir besindir. Ayr\u0131ca antioksidanlar i\u00e7erir.<\/p>\n\n\n\n<p>Kilo almak isteyen bir ki\u015fi kakao i\u00e7eri\u011fi en az y\u00fczde 70 olan \u00e7ikolatay\u0131 se\u00e7melidir.<\/p>\n\n\n\n<p><strong>13. Tah\u0131l \u00e7ubuklar\u0131<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/health.clevelandclinic.org\/wp-content\/uploads\/sites\/3\/2014\/06\/bestEnergyBars-905617120-770x533-1.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Tah\u0131l \u00e7ubuklar\u0131, tah\u0131l\u0131n vitamin ve mineral i\u00e7eri\u011fini daha uygun bir formda sunabilir.<\/p>\n\n\n\n<p>Bir ki\u015fi kepekli tah\u0131llar, f\u0131nd\u0131k ve meyveler i\u00e7eren \u00e7ubuklar aramal\u0131d\u0131r.<\/p>\n\n\n\n<p>A\u015f\u0131r\u0131 miktarda \u015feker i\u00e7erenlerden ka\u00e7\u0131n\u0131n.<\/p>\n\n\n\n<p><strong>14. Tam tah\u0131ll\u0131 tah\u0131llar<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.deccanherald.com\/sites\/dh\/files\/styles\/article_detail\/public\/article_images\/2020\/05\/19\/file719e0h62jx0as928x0-2069923527-1533625201.jpg?itok=YB3Lty7M\" alt=\"\"\/><\/figure>\n\n\n\n<p>Bir\u00e7ok tah\u0131l vitamin ve minerallerle g\u00fc\u00e7lendirilmi\u015ftir.<\/p>\n\n\n\n<p>Bununla birlikte, baz\u0131lar\u0131 \u00e7ok fazla \u015feker ve birka\u00e7 karma\u015f\u0131k karbonhidrat i\u00e7erir. Bunlardan ka\u00e7\u0131n\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n<p>Bunun yerine, kepekli tah\u0131llar ve f\u0131nd\u0131k i\u00e7eren tah\u0131llar\u0131 se\u00e7in. Bunlar sa\u011fl\u0131kl\u0131 karbonhidrat ve kalori seviyelerinin yan\u0131 s\u0131ra lif ve antioksidanlar gibi besinleri i\u00e7erir.<\/p>\n\n\n\n<p><strong>15. Yumurta<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/cdn.britannica.com\/94\/151894-050-F72A5317\/Brown-eggs.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Eggs are a good source of protein, healthy fat, and other nutrients. Most nutrients are contained in the yolk.<\/p>\n\n\n\n<p><strong>16. Fats and oils<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.foodprocessing.com\/assets\/media-2021\/may\/fats-oils-may.png\" alt=\"\"\/><\/figure>\n\n\n\n<p>Oils, such as those derived from olives and avocados, contribute calories and heart-healthy unsaturated fats. A tablespoon of olive oil will contain about&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/ndb.nal.usda.gov\/ndb\/foods\/show\/197067?fgcd=&amp;manu=&amp;lfacet=&amp;format=&amp;count=&amp;max=25&amp;offset=&amp;sort=default%E2%84%B4=asc&amp;qlookup=olive+oil&amp;ds=&amp;qt=&amp;qp=&amp;qa=&amp;qn=&amp;q=&amp;ing=\" target=\"_blank\">120 calories<\/a>.<\/p>\n\n\n\n<p><strong>17. Cheese<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i0.wp.com\/images-prod.healthline.com\/hlcmsresource\/images\/AN_images\/healthiest-cheese-1296x728-swiss.jpg?w=1155&amp;h=1528\" alt=\"\"\/><\/figure>\n\n\n\n<p>Cheese is good source of fat, protein, calcium, and calories. A person looking to gain weight should select full-fat cheeses.<\/p>\n\n\n\n<p><strong>18. Yogurt<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/post.medicalnewstoday.com\/wp-content\/uploads\/sites\/3\/2020\/02\/323169_2200-732x549.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Full-fat yogurt can also provide protein and nutrients. Avoid flavored yogurts and those with lower fat contents, as they often contain added sugars.<\/p>\n\n\n\n<p>A person may wish to flavor their yogurt with fruit or nuts.<\/p>\n\n\n\n<p><strong>19. Pasta<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/types-of-pasta-1581024990.jpg?crop=0.620xw:0.930xh;0.292xw,0.0601xh&amp;resize=640:*\" alt=\"\"\/><\/figure>\n\n\n\n<p>Makarna, sa\u011fl\u0131kl\u0131 kilo al\u0131m\u0131 i\u00e7in kalori a\u00e7\u0131s\u0131ndan yo\u011fun ve karbonhidrat bak\u0131m\u0131ndan zengin bir yol sa\u011flayabilir.<\/p>\n\n\n\n<p>A\u011fart\u0131lm\u0131\u015f makarnalardan ka\u00e7\u0131n\u0131n ve kepekli tah\u0131llarla yap\u0131lanlar\u0131 tercih edin.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Paket<\/h2>\n\n\n\n<p>Yukar\u0131daki yiyecekler, bir ki\u015finin kalori al\u0131m\u0131n\u0131 sa\u011fl\u0131kl\u0131 bir \u015fekilde art\u0131rmas\u0131na yard\u0131mc\u0131 olabilir. Bu, bir ki\u015finin g\u00fcvenli ve verimli bir \u015fekilde kilo almas\u0131na yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Doktorlar genellikle s\u00fcrekli olarak \u00e7ok az kilo alan insanlara kilo almay\u0131 \u00f6nerir, bu da bir dizi sa\u011fl\u0131k sorununa neden olabilir. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16272,"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 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