Sa\u011fl\u0131k ve fitness uzmanlar\u0131n\u0131n v\u00fccutlar\u0131n\u0131 beslerken ne yediklerini hi\u00e7 merak ettiniz mi? Kahvalt\u0131dan at\u0131\u015ft\u0131rmal\u0131klara ve aradaki her \u015feye kadar, en iyi sa\u011fl\u0131k ve fitness uzmanlar\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131, beslenme ipu\u00e7lar\u0131 ve favori sa\u011fl\u0131kl\u0131 tarifler hakk\u0131nda fikir sunar.<\/p>\n\n\n\n
Kahvalt\u0131<\/strong><\/p>\n\n\n\n T\u00fcm uzmanlar\u0131m\u0131z kahvalt\u0131n\u0131n g\u00fcn\u00fcn \u00f6nemli \u00f6\u011f\u00fcn\u00fc oldu\u011fu konusunda hemfikirdi. Savvier Fitness’\u0131n sat\u0131\u015f ba\u015fkan yard\u0131mc\u0131s\u0131 Bruce Mylrea, g\u00fcne m\u00fcmk\u00fcn olan en sa\u011fl\u0131kl\u0131 \u015fekilde ba\u015flaman\u0131z\u0131 tavsiye ediyor. “Vitamix i\u00e7in sabah kahvalt\u0131s\u0131 sallamam\u00ae 3 dakika s\u00fcr\u00fcyor ve kanser ve kalp hastal\u0131\u011f\u0131 \u00f6nleyici \u00f6zellikler sunan do\u011fal besinler ve fitokimyasallarla dolu.”<\/p>\n\n\n\n Bruce Mylrea’n\u0131n Antioksidan \u00c7i\u011f Kahvalt\u0131 Smoothie Tarifi<\/strong><\/p>\n\n\n\n 1 avu\u00e7 organik P\u00fcr\u00fczs\u00fcz olana kadar kar\u0131\u015ft\u0131r\u0131n.<\/em><\/p>\n\n\n\n Pasadena, Calif.’de bulunan ACE s\u00f6zc\u00fcs\u00fc ve fitness uzman\u0131 Keli Roberts, g\u00fcne \u00e7ay ka\u015f\u0131\u011f\u0131 \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten, g\u00f6vdeli kenevir, bal, meyveler ve do\u011franm\u0131\u015f bademli sade Yunan yo\u011furdu ile ba\u015fl\u0131yor. “\u00c7\u00fcnk\u00fc t\u00fcm sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 seviyorum,” diyor, “bu bile\u015fenlerin y\u00fcksek proteini ve fitotrientleri beni sa\u011fl\u0131kl\u0131 tutarken saatlerce ayakta tutuyor.”<\/p>\n\n\n\n Seyahat ederken, Roberts genellikle kendini otelin veya snack bar\u0131n men\u00fcs\u00fcn\u00fcn insaf\u0131na b\u0131rakmaktad\u0131r, bu nedenle yulaf ezmesi ve soslarla seyahat eder. “\u00d6\u011f\u00fct\u00fclm\u00fc\u015f keten ve g\u00f6vdeli kenevir, vegan protein tozu ve ‘Allyouneedislove’ [australianvitamins.com] ye\u015fil tozdan kar\u0131\u015ft\u0131r\u0131yorum. Bunu seviyorum \u00e7\u00fcnk\u00fc ucuz (hareket halinde sat\u0131n almak i\u00e7in bir \u00f6\u011f\u00fcn daha az) ve sa\u011fl\u0131kl\u0131 ve tatmin edici, bu da g\u00fcn i\u00e7in yeterli lif almam\u0131 garanti ediyor.”<\/p>\n\n\n\n New York ve Los Angeles merkezli Adair Fitness and Nutrition’\u0131n y\u00f6neticisi Dominique<\/a>Adair, R.D., kendi kahvalt\u0131 z\u0131mba kar\u0131\u015f\u0131m\u0131n\u0131 yap\u0131yor. “Granolam so\u011futma olmadan iyi seyahat ediyor ve saatlerdir toklu\u011fumu devam ettiriyor. G\u00f6r\u00fcn\u00fc\u015fe g\u00f6re sevdi\u011fim her \u015feyi oraya koyuyorum ve k\u00fc\u00e7\u00fck miktarlara ihtiyac\u0131m olana kadar buzdolab\u0131nda hava ge\u00e7irmez bir \u015fekilde sakl\u0131yorum.”<\/p>\n\n\n\n Dominique’in Granola Tarifi<\/strong><\/p>\n\n\n\n 4 bardak eski moda haddelenmi\u015f Yulaf, hindistancevizi ve bademleri b\u00fcy\u00fck bir kaseye at\u0131n. Ya\u011f\u0131 ve bal\u0131 k\u00fc\u00e7\u00fck bir kapta \u00e7\u0131rp\u0131n. Bu s\u0131v\u0131y\u0131 yulaf kar\u0131\u015f\u0131m\u0131n\u0131n \u00fczerine d\u00f6k\u00fcn ve t\u00fcm yulaf ve f\u0131nd\u0131klar kaplanana kadar kar\u0131\u015ft\u0131r\u0131n. 13 x 18 x 1 in\u00e7 sac tavaya d\u00f6k\u00fcn. 350 \u00b0 F’de, ara s\u0131ra kar\u0131\u015ft\u0131rarak, yakla\u015f\u0131k 45 dakika alt\u0131n kahverengi olana kadar pi\u015firin. \u00c7\u0131kar\u0131n ve so\u011fumaya b\u0131rak\u0131n; kurutulmu\u015f meyve, f\u0131nd\u0131k ve keten tohumu unu ekleyin.<\/em><\/p>\n\n\n\n Adair’in en sevdi\u011fi kahvalt\u0131da elma, badem ve hindistancevizi s\u00fct\u00fc ile yava\u015f pi\u015fmi\u015f yulaf ezmesi yer al\u0131yor. “Yan\u0131na bir iki tane ha\u015flanm\u0131\u015f yumurta ekliyorum \u00e7\u00fcnk\u00fc sar\u0131s\u0131n\u0131 isteyip istemedi\u011fimi kolayca se\u00e7ebilirim. Bu bana m\u00fckemmel enerji ve beslenme sa\u011fl\u0131yor ve sabah at\u0131\u015ft\u0131rmal\u0131\u011f\u0131ma kadar tok kalmama yard\u0131mc\u0131 oluyor.”<\/p>\n\n\n\n At\u0131\u015ft\u0131rmal\u0131k -lar<\/strong><\/p>\n\n\n\n At\u0131\u015ft\u0131rmal\u0131klar\u0131 \u00f6nceden d\u00fc\u015f\u00fcnmek, ankete kat\u0131lan hemen hemen t\u00fcm e\u011fitmenleri birle\u015ftirir. Roberts gibi, Mindy Mylrea<\/a>, uluslararas\u0131 fitness sunucusu, 2013 CanFitPro Y\u0131l\u0131n \u00d6zel Sunucusu \u00d6d\u00fcl\u00fc ve Tabata\u00ae Bootcamp’in<\/a>yarat\u0131c\u0131s\u0131 , seyahat ederken de sa\u011fl\u0131kl\u0131 se\u00e7enekler ta\u015f\u0131yor. “Ham Enerji Brownie Bites’im, yolda oldu\u011fum g\u00fcnler boyunca yap\u0131p at\u0131\u015ft\u0131rabilece\u011fim inan\u0131lmaz bir enerji kayna\u011f\u0131d\u0131r.”<\/p>\n\n\n\n Mindy Mylrea’n\u0131n Brownie Is\u0131r\u0131k Tarifi<\/strong><\/p>\n\n\n\n 2 bardak \u00e7e\u015fitli f\u0131nd\u0131k (badem, ceviz veya kaju gibi); Bir mutfak robotunda, \u00f6nce f\u0131nd\u0131klar\u0131 \u00f6\u011f\u00fct\u00fcn ve ard\u0131ndan tarihleri ve vanilyay\u0131 ekleyin. Kakaoyu bitir. Toplara \u015fekil ve dondurun.<\/em><\/p>\n\n\n\n San Diego’daki Miramar Koleji’nde egzersiz bilimi yard\u0131mc\u0131 do\u00e7enti olan Jessica Matthews, sa\u011fl\u0131kl\u0131 i\u00e7eceklerin zaman kazand\u0131rabilece\u011fine inan\u0131yor ve yemekler ve at\u0131\u015ft\u0131rmal\u0131klar aras\u0131nda hindistancevizi suyu i\u00e7meyi (m\u00fcmk\u00fcnse kabukta) savunuyor. “Ger\u00e7ekten yorucu, ter dolu bir boks antrenman\u0131ndan sonra yeniden suland\u0131rmak i\u00e7in harika. Ayr\u0131ca tad\u0131 harika.”<\/p>\n\n\n\n San Diego, Kaliforniya merkezli PMc Fitness Solutions’\u0131n sahibi Pete McCall, \u00f6\u011f\u00fcnler aras\u0131nda tokluk ve kan \u015fekeri seviyelerini korumak i\u00e7in sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar da \u00f6neriyor. Starbucks’taki protein paketini s\u0131k s\u0131k tercih eder, \u00e7\u00fcnk\u00fc sert ha\u015flanm\u0131\u015f yumurta, \u00fcz\u00fcm, f\u0131st\u0131k ezmesi, tam bu\u011fday ekme\u011fi ve peyniri vard\u0131r. Bu olmad\u0131\u011f\u0131nda, McCall k\u0131rm\u0131z\u0131 elma ve badem at\u0131\u015ft\u0131r\u0131r.<\/p>\n\n\n\n Adair’in enerji art\u0131\u015f\u0131 \u015fa\u015f\u0131rt\u0131c\u0131 derecede basit ve her yerde bulunur. “Kahvemi seviyorum. Kafein bana hem zihinsel hem de fiziksel uyan\u0131kl\u0131k verir, bu da benim i\u00e7in sabahlar\u0131 bir fincan ve yakla\u015f\u0131k 16:00’da bir fincand\u0131r.M.”<\/p>\n\n\n\n Bir\u00e7ok kez yemek olarak da hizmet veren en sevdi\u011fim at\u0131\u015ft\u0131rmal\u0131k, ilk preslenmi\u015f bakir ye\u015fil Mikonian zeytinya\u011f\u0131 ha\u015fha\u015fl\u0131 mavi m\u0131s\u0131r, yabani kekik, organik T\u00fcmerik ve Ege kayal\u0131k kayal\u0131klar\u0131ndan toplanan ve organik (ve alkoll\u00fc) fermente elma \u015farab\u0131 e\u015fli\u011finde ocakta kurutulan tuzdur.<\/p>\n\n\n\n Ak\u015fam yeme\u011fi<\/strong><\/p>\n\n\n\n Emin olmak i\u00e7in, uzun bir e\u011fitim g\u00fcn\u00fcnden sonra yak\u0131t ikmali i\u00e7in sa\u011fl\u0131kl\u0131 bir ak\u015fam yeme\u011fi \u00f6nemlidir. Kuala Lumpur, Malezya \u00e7evresindeki \u00e7e\u015fitli a\u00e7\u0131k hava e\u011fitim kamplar\u0131na liderlik ettikten sonra, ACE Sertifikal\u0131 Ki\u015fisel Antren\u00f6r ve Sa\u011fl\u0131k Ko\u00e7u Noel Chelliah, ev yap\u0131m\u0131 bir ak\u015fam yeme\u011fi ile yeniden ba\u015flar. “Neredeyse her zaman proteinim olarak bal\u0131\u011f\u0131 se\u00e7iyorum” diyor ve sote \u0131spanak ve sar\u0131msakla tavada k\u0131zart\u0131lm\u0131\u015f somon filetosu yap\u0131yorum \u00e7\u00fcnk\u00fc minimum haz\u0131rl\u0131k s\u00fcresi gerektiriyor ve dondurucuda bir hafta boyunca yeterince tutup her birini on dakikada haz\u0131rlayabiliyorum.”<\/p>\n\n\n\n Merkezi New York’ta bulunan Speedballfitness.com CEO’su Steve Feinberg de malzemelerin en fazla kontrol i\u00e7in yemek pi\u015firmenizi tavsiye ediyor. Be\u015f m\u00fc\u015fteriye kadar e\u011fitim ald\u0131\u011f\u0131 ve en az d\u00f6rt ders verdi\u011fi tipik bir g\u00fcn\u00fcn ard\u0131ndan kendi k\u00f6ftesini yap\u0131yor.<\/p>\n\n\n\n Steve’in K\u00f6fte Proteinli Yemek Tarifi<\/strong><\/p>\n\n\n\n Birle\u015fmek:<\/em><\/p>\n\n\n\n 1\/2 pound otla Toplar halinde formlay\u0131n ve hindistancevizi ya\u011f\u0131nda k\u0131s\u0131k ate\u015fte soteleyin. Ek az ya\u011fl\u0131 s\u00fczme peynir ve yar\u0131m avokado ile servis yap\u0131n.<\/em><\/p>\n\n\n\n Emin olmak i\u00e7in, ara\u015ft\u0131rmalar\u0131n sa\u011fl\u0131kl\u0131 ve sa\u011fl\u0131ks\u0131z olarak kabul oldu\u011fu bu g\u00fcnlerde \u00e7ok \u00e7e\u015fitli beslenme kaynaklar\u0131 ve kaynaklar\u0131 g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda, bilgiler genellikle kafa kar\u0131\u015ft\u0131r\u0131c\u0131d\u0131r. Sekt\u00f6rdeki sayg\u0131n isimlerin ger\u00e7ekte ne yedi\u011fine bir g\u00f6z atmak bile kendimizi biraz daha ‘normal’ hissetmemize yard\u0131mc\u0131 olabilir. Ya da olmaz.<\/p>\n","protected":false},"excerpt":{"rendered":" Sa\u011fl\u0131k ve fitness uzmanlar\u0131n\u0131n v\u00fccutlar\u0131n\u0131 beslerken ne yediklerini hi\u00e7 merak ettiniz mi? Kahvalt\u0131dan at\u0131\u015ft\u0131rmal\u0131klara ve aradaki her \u015feye kadar, en […]<\/p>\n","protected":false},"author":2,"featured_media":16349,"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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koyu lahana 1\/2 organik havu\u00e7
2 organik brokoli \u00fcstleri
1 organik Br\u00fcksel lahanas\u0131
1\/4 avokado
1 Yemek ka\u015f\u0131\u011f\u0131. kenevir tohumlar\u0131 1 Yemek ka\u015f\u0131\u011f\u0131 kep\u00e7e chia tohumu 1 Yemek ka\u015f\u0131\u011f\u0131 \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu 1 \u00e7ay ka\u015f\u0131\u011f\u0131 organik zencefil 1\/4 su barda\u011f\u0131 taze veya dondurulmu\u015f nar tohumu 1\/4 su barda\u011f\u0131 taze veya dondurulmu\u015f kar\u0131\u015f\u0131k organik meyveler, \u015fekersiz k\u0131z\u0131lc\u0131k suyunun tar\u00e7\u0131n s\u0131\u00e7ramas\u0131,
\u015fekersiz nar suyu
s\u0131\u00e7ramas\u0131 3 bardak filtrelenmi\u015f su<\/p>\n\n\n\n
yulaf 2 su barda\u011f\u0131 \u015fekersiz rendelenmi\u015f hindistancevizi
3\/4 su barda\u011f\u0131 hindistancevizi ya\u011f\u0131
1\/2 su barda\u011f\u0131 yonca bal\u0131
1 1\/2 su barda\u011f\u0131 k\u00fc\u00e7\u00fck do\u011franm\u0131\u015f kuru kay\u0131s\u0131
1 su barda\u011f\u0131
do\u011franm\u0131\u015f kuru incir 1
su barda\u011f\u0131 kurutulmu\u015f kiraz 1 su barda\u011f\u0131 kurutulmu\u015f k\u0131z\u0131lc\u0131k
1\/2 su barda\u011f\u0131 kavrulmu\u015f, tuzsuz
kaju 1\/2 su barda\u011f\u0131 kavrulmu\u015f tuzsuz
ceviz 1\/2 su barda\u011f\u0131 kavrulmu\u015f tuzsuz badem 1\/4 su barda\u011f\u0131 keten tohumu yeme\u011fi<\/p>\n\n\n\n
F\u0131st\u0131k \u00f6nermiyorum) 2 bardak \u00e7ekirdeksiz
hurma 2 \u00e7ay
ka\u015f\u0131\u011f\u0131 vanilya \u00f6z\u00fc
2 b\u00fcy\u00fck kep\u00e7e kakao tozu 2 b\u00fcy\u00fck kep\u00e7e \u00e7i\u011f kakao u\u00e7lar\u0131<\/p>\n\n\n\n
beslenen manda eti
1 su barda\u011f\u0131 k\u0131\u015fl\u0131k organik bebek lahana 1 su barda\u011f\u0131 do\u011franm\u0131\u015f kiraz domates
1\/4 su barda\u011f\u0131 s\u00fczme peynir
Sar\u0131msak, tuz ve karabiber tad\u0131<\/p>\n\n\n\n