{"id":18205,"date":"2024-07-13T00:00:15","date_gmt":"2024-07-13T00:00:15","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18205"},"modified":"2024-07-13T16:50:42","modified_gmt":"2024-07-13T16:50:42","slug":"5-must-have-components-for-a-well-balanced-diet","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/5-must-have-components-for-a-well-balanced-diet\/","title":{"rendered":"Dengeli Bir Diyet \u0130\u00e7in Sahip Olunmas\u0131 Gereken Bile\u015fenler"},"content":{"rendered":"

Healthy eating is not about depriving oneself, starving to become unrealistically thin or denying ourselves of foods we love. The right way is to achieve a balanced diet that contains carbohydrates, proteins, fat, fibre, vitamins and minerals in the right proportions.<\/em><\/p>

\"\"
Learn From Professor Manish – 1<\/figcaption><\/figure>

Dengeli beslenme nedir?<\/strong><\/h3>

Dengeli bir diyet, v\u00fccuda ideal beslenmeyi sa\u011flamak i\u00e7in t\u00fcm ana besin gruplar\u0131ndan do\u011fru oranlarda yiyecekler i\u00e7erir.<\/p>

Her birey farkl\u0131d\u0131r ve sa\u011fl\u0131k i\u00e7in do\u011fru beslenme ki\u015fiden ki\u015fiye de\u011fi\u015febilir. Bununla birlikte, t\u00fcm besin gruplar\u0131n\u0131 kapsayan b\u00fct\u00fcnc\u00fcl ve sodyum, doymu\u015f ya\u011flar ve \u015feker gibi istenmeyen besinler a\u00e7\u0131s\u0131ndan d\u00fc\u015f\u00fck bir diyete ba\u011fl\u0131 kalarak sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131na giden yolda ilerlemi\u015f olacaks\u0131n\u0131z.<\/p>

\"\"<\/figure>

Dengeli beslenmenin \u00f6nemi:<\/strong><\/h2>

Dengeli bir diyet, s\u00fcrekli kilo kontrol\u00fcne yard\u0131mc\u0131 olur. Kalori gereksinimleri ya\u015fa, fiziksel aktivite d\u00fczeyine ve kilo hedeflerine ba\u011fl\u0131d\u0131r. Uygun \u015fekilde dengelenmi\u015f bir diyet, tam tah\u0131llar, ya\u011fs\u0131z protein, meyve ve sebzeler gibi d\u00fc\u015f\u00fck kalorili, besleyici yo\u011fun g\u0131dalar\u0131 i\u00e7erir. \u0130\u015fte dengeli bir diyet t\u00fcketmenin temel faydalar\u0131:<\/p>

      \u2713 B\u00fcy\u00fcme ve geli\u015fme<\/p>

      \u2713 A\u011f\u0131rl\u0131\u011f\u0131 korur<\/p>

      \u2713 Geli\u015ftirilmi\u015f Enerji seviyeleri<\/p>

      \u2713 Hastal\u0131k riskini azalt\u0131r<\/p>

\u2713 Depresyon ve anksiyeteyi azalt\u0131r<\/p>

      \u2713 Mikro besinler-vitaminler ve mineraller ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 ve geli\u015fimi art\u0131rmak i\u00e7in \u00f6nemlidir.<\/p>

      \u2713 Sizi obezite, diyabet, kardiyovask\u00fcler hastal\u0131k ve baz\u0131 kanser t\u00fcrleri gibi bula\u015f\u0131c\u0131 olmayan hastal\u0131klardan korur. <\/p>

Dengeli bir diyetin bile\u015fenleri:<\/strong><\/h3>
\"\"<\/figure>

1.<\/strong> Karbonhidratlar: V\u00fccudun Enerji Kayna\u011f\u0131<\/strong><\/h4>

Hayati bir enerji kayna\u011f\u0131 olan karbonhidratlar, bireyin diyetinin yakla\u015f\u0131k %60’\u0131n\u0131 olu\u015fturur. Enerji ihtiyac\u0131n\u0131z\u0131n b\u00fcy\u00fck bir k\u0131sm\u0131 karbonhidratlardan kar\u015f\u0131lan\u0131r.  Tam tah\u0131llar-bu\u011fday, dar\u0131, esmer pirin\u00e7 gibi karma\u015f\u0131k karbonhidrat kaynaklar\u0131ndan ak\u0131ll\u0131ca se\u00e7im yap\u0131n.<\/p>

2. Proteinler: Ya\u015fam\u0131n Yap\u0131 Ta\u015flar\u0131<\/strong><\/h4>

Protein<\/strong>\u00a0V\u00fccudunuzun h\u00fccreleri onarmas\u0131na ve yenilerini yapmas\u0131na yard\u0131mc\u0131 olmak i\u00e7in gereklidir. Ya\u015fam\u0131n \u00e7e\u015fitli a\u015famalar\u0131nda b\u00fcy\u00fcme ve geli\u015fme i\u00e7in de gereklidir. G\u00fcnl\u00fck kalorilerin yakla\u015f\u0131k %25’i moong dal, urad dhal gibi baklagillerde bulunan proteinlerden ve barbunya (rajma), b\u00f6r\u00fclce (lobia) ve nohut (channa) gibi baklagillerden gelmelidir. Paneer, lor ve yo\u011furt gibi s\u00fct ve s\u00fct \u00fcr\u00fcnleri de harika bir protein kayna\u011f\u0131d\u0131r. Vejeteryan olmayanlar i\u00e7in iyi kaynaklar aras\u0131nda yumurta, bal\u0131k ve ya\u011fs\u0131z et bulunur.<\/p>

3. Ya\u011flar: Temel Enerji Rezervleri<\/strong><\/h4>

Ya\u011flar g\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131n yakla\u015f\u0131k %15’ine katk\u0131da bulunur ve \u00f6nemli bir enerji kayna\u011f\u0131d\u0131r. Ayr\u0131ca vitaminleri depolamak ve sa\u011flamak ve hormonlar\u0131 sentezlemek i\u00e7in hayati \u00f6nem ta\u015f\u0131rlar. Ki\u015finin g\u00fcnl\u00fck diyeti i\u00e7in iyi ya\u011f kaynaklar\u0131ndan baz\u0131lar\u0131, keten tohumu, ay\u00e7i\u00e7e\u011fi \u00e7ekirde\u011fi vb. gibi \u00e7oklu doymam\u0131\u015f ya\u011flardan, \u00f6rne\u011fin tekli doymam\u0131\u015f ya\u011flardan gelebilir.\u00a0zeytinya\u011f\u0131<\/strong>, susam ya\u011f\u0131 vb. ve tereya\u011f\u0131 ve ghee gibi doymu\u015f ya\u011flar – ancak bunlar\u0131 \u00f6l\u00e7\u00fcl\u00fc olarak kullanmay\u0131 unutmay\u0131n.<\/p>

4.\u00a0Vitaminler : Mikro Besin G\u00fc\u00e7 Merkezleri<\/strong><\/h4>

Anahtar Vitaminler aras\u0131nda A (g\u00f6rme ve ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonu i\u00e7in), B (\u00e7e\u015fitli metabolik s\u00fcre\u00e7ler i\u00e7in), C (ba\u011f\u0131\u015f\u0131kl\u0131k sa\u011fl\u0131\u011f\u0131 ve kollajen \u00fcretimi i\u00e7in), D (kemik sa\u011fl\u0131\u011f\u0131 i\u00e7in), E (antioksidan olarak) ve K (kan p\u0131ht\u0131la\u015fmas\u0131 i\u00e7in) bulunur.<\/p>

Rol:<\/strong><\/h4>

Vitaminler \u00e7e\u015fitli v\u00fccut fonksiyonlar\u0131 i\u00e7in gereklidir. \u00d6rne\u011fin, C vitamini ba\u011f\u0131\u015f\u0131kl\u0131k sistemini desteklerken, D vitamini kalsiyum emilimine ve kemik sa\u011fl\u0131\u011f\u0131na yard\u0131mc\u0131 olur.<\/p>

G\u00fcnl\u00fck \u00d6denek:<\/strong><\/h4>

G\u00fcnl\u00fck gereksinimler vitamin ve ya\u015fa g\u00f6re de\u011fi\u015fir. \u00d6rne\u011fin, C vitamini i\u00e7in \u00f6nerilen g\u00fcnl\u00fck \u00f6denek (RDA) yeti\u015fkinler i\u00e7in 75-90 mg ve D vitamini i\u00e7in 600-800 IU’dur.<\/p>

Diyet Kaynaklar\u0131:<\/strong><\/h4>

A. A vitamini:<\/strong><\/p>

  • Vegetarian Sources: <\/strong>Carrots, Sweet Potatoes, Spinach and Leafy greens<\/li>
  • Non-vegetarian Sources: <\/strong>Liver, Fish<\/li><\/ul>

    B. B Vitamini (\u00c7e\u015fitli B Vitaminleri):<\/strong><\/p>

    • Vegetarian Sources: <\/strong>Legumes, Whole Grains, Nuts and Seeds<\/li>
    • Non-vegetarian Sources: <\/strong>Lean Meats, Fish<\/li><\/ul>

      C. C vitamini:<\/strong><\/p>

      • Vegetarian Sources: <\/strong>Citrus Fruits (i.e. Oranges, grapefruits, and lemons) and Berries (i.e. Strawberries, blueberries, and raspberries)<\/li>
      • Non-vegetarian Sources: <\/strong>Fish: Some fish, like mackerel, contain vitamin C.<\/li><\/ul>

        D. D vitamini:<\/strong><\/p>

        • Vegetarian Sources: <\/strong>Fortified Foods: Some vegetarian foods, like fortified plant-based milk and cereals<\/li>
        • Non-vegetarian Sources: <\/strong>Fatty Fish: salmon and mackerel and Egg Yolks<\/li><\/ul>

          E. E vitamini:<\/strong><\/p>

          • Vegetarian Sources: <\/strong>Nuts and Seeds: Almonds and sunflower. Spinach<\/li>
          • Non-vegetarian Sources: <\/strong>Salmon<\/li><\/ul>

            F. K vitamini:<\/strong><\/p>

            • Vegetarian Sources:\u00a0<\/strong>Leafy Greens: Kale, spinach, and broccoli<\/li>
            • Non-vegetarian Sources:\u00a0<\/strong>Animal liver<\/li><\/ul>

              5. Mineraller: Sessiz D\u00fczenleyiciler<\/strong><\/h3>

              Temel mineraller aras\u0131nda kalsiyum (g\u00fc\u00e7l\u00fc kemikler i\u00e7in), demir (oksijen ta\u015f\u0131nmas\u0131 i\u00e7in), potasyum (sinir ve kas fonksiyonu i\u00e7in) ve her biri v\u00fccutta benzersiz bir i\u015flevi olan di\u011ferleri bulunur.<\/p>

              Rol:<\/strong><\/h4>

              Mineraller, g\u00fc\u00e7l\u00fc kemikleri korumak (kalsiyum), oksijen ta\u015f\u0131nmas\u0131na yard\u0131mc\u0131 olmak (demir) ve kan bas\u0131nc\u0131n\u0131 d\u00fczenlemek (potasyum) gibi \u00e7e\u015fitli i\u015flevler i\u00e7in \u00e7ok \u00f6nemlidir.<\/p>

              G\u00fcnl\u00fck \u00d6denek:<\/strong><\/h4>

              Mineraller i\u00e7in g\u00fcnl\u00fck gereksinimler \u00f6nemli \u00f6l\u00e7\u00fcde de\u011fi\u015fir. \u00d6rne\u011fin, kalsiyum i\u00e7in RDA yeti\u015fkinler i\u00e7in 1000-1300 mg civar\u0131ndayken, \u00f6nerilen g\u00fcnl\u00fck demir al\u0131m\u0131 yeti\u015fkin kad\u0131nlar i\u00e7in yakla\u015f\u0131k 8-18 mg ve yeti\u015fkin erkekler i\u00e7in 8 mg’d\u0131r.<\/p>

              Diyet Kaynaklar\u0131:<\/strong><\/h4>
              A. Kalsiyum:<\/strong><\/h5>
              Vegetarian Sources:<\/strong><\/h6>
              • Dairy Products:<\/strong> Milk, yogurt, and cheese<\/li>
              • Leafy Greens:<\/strong> Collard greens, kale, and bok choy<\/li>
              • Fortified Foods:<\/strong> Some plant-based milk alternatives<\/li><\/ul>
                Non-vegetarian Sources:<\/strong><\/h6>
                • Sardines, Salmon<\/li><\/ul>
                  B. Demir:<\/strong><\/h5>
                  Vegetarian Sources:<\/strong><\/h6>
                  • Legumes:<\/strong> Lentils, chickpeas, and kidney beans<\/li>
                  • Leafy Greens:<\/strong> Spinach and kale contain non-heme iron.<\/li>
                  • Fortified Foods:<\/strong> Some breakfast cereals are fortified with iron.<\/li><\/ul>
                    Non-vegetarian Sources:<\/strong><\/h6>
                    • Lean Meats:<\/strong> Beef, chicken, and turkey<\/li>
                    • Fish:<\/strong> Fatty fish like tuna and mackerel<\/li><\/ul>
                      C. Potasyum:<\/strong><\/h5>
                      Vegetarian Sources:<\/strong><\/h6>
                      • Bananas<\/strong><\/li>
                      • Legumes:<\/strong> Beans and lentils;<\/li>
                      • Potatoes: <\/strong>Potatoes & sweet potatoes.<\/li><\/ul>
                        Non-vegetarian Sources:<\/strong><\/h6>
                        • Fish:<\/strong> Salmon and tuna contain potassium.<\/li><\/ul>
                          D. Magnezyum:<\/strong><\/h5>
                          Vegetarian Sources:<\/strong><\/h6>
                          • Nuts and Seeds:<\/strong> Almonds, cashews, and sunflower seeds<\/li>
                          • Leafy Greens:<\/strong> Spinach and Swiss chard<\/li>
                          • Whole Grains:<\/strong> Whole wheat, brown rice, and oats<\/li><\/ul>
                            Non-vegetarian Sources:<\/strong><\/h6>
                            • Fish:<\/strong> Mackerel and pollock are sources of magnesium.<\/li><\/ul>
                              E. \u00c7inko:<\/strong><\/h5>
                              Vegetarian Sources:<\/strong><\/h6>
                              • Legumes:<\/strong> Lentils, chickpeas, and beans<\/li>
                              • Nuts and Seeds:<\/strong> Pumpkin seeds and cashews<\/li><\/ul>
                                Non-vegetarian Sources:<\/strong><\/h6>
                                • Lean Meats:<\/strong> Beef, pork, and chicken<\/li><\/ul>
                                  F. \u0130yot:<\/strong><\/h5>
                                  Vegetarian Sources:<\/strong><\/h6>
                                  • Seaweed:<\/strong> Some types of seaweed, like kelp<\/li><\/ul>
                                    Non-vegetarian Sources:<\/strong><\/h6>
                                    • Fish:<\/strong> Seafood, especially cod and tuna<\/li><\/ul>

                                      6. Su: Ya\u015fam \u0130ksiri<\/strong><\/h4>

                                      Susuz bir ya\u015fam d\u00fc\u015f\u00fcn\u00fclemez. V\u00fccut \u0131s\u0131s\u0131n\u0131 d\u00fczenlemeye, eklemlerinizi ya\u011flamaya ve ana organlar\u0131n\u0131z\u0131 ve dokular\u0131n\u0131z\u0131 korumaya yard\u0131mc\u0131 olan \u00f6nemli bir besin bile\u015fenidir. Su ayr\u0131ca v\u00fccudunuzdaki oksijenin ta\u015f\u0131nmas\u0131na yard\u0131mc\u0131 olur. Her g\u00fcn en az 8 bardak su i\u00e7ti\u011finizden emin olun.<\/p>

                                      Rol:<\/strong><\/h4>

                                      Su, v\u00fccudun temel \u00e7\u00f6z\u00fcc\u00fcs\u00fcd\u00fcr, sindirimi kolayla\u015ft\u0131r\u0131r, s\u0131cakl\u0131\u011f\u0131 d\u00fczenler, besinleri ta\u015f\u0131r ve genel v\u00fccut fonksiyonlar\u0131n\u0131 korur.<\/p>

                                      G\u00fcnl\u00fck \u00d6denek:<\/strong><\/h4>

                                      \u00d6nerilen g\u00fcnl\u00fck su al\u0131m\u0131 de\u011fi\u015fir, ancak ortak bir k\u0131lavuz yeti\u015fkinler i\u00e7in 8 bardakt\u0131r (64 ons), ancak bireysel ihtiya\u00e7lar aktivite d\u00fczeyi, iklim ve sa\u011fl\u0131k durumu gibi fakt\u00f6rlere ba\u011fl\u0131 olarak farkl\u0131l\u0131k g\u00f6sterir.<\/p>

                                      Daha Sa\u011fl\u0131kl\u0131 Bir Siz \u0130\u00e7in Ad\u0131mlar:<\/strong><\/h3>

                                      1.    Tah\u0131llar\u0131n\u0131z\u0131n yar\u0131s\u0131n\u0131 b\u00fct\u00fcn ve karma\u015f\u0131k hale getirin.<\/p>

                                      2.    Sa\u011fl\u0131kl\u0131 proteinleri-s\u00fct ve s\u00fct \u00fcr\u00fcnleri, baklagiller ve ya\u011fs\u0131z etleri dahil edin.<\/p>

                                      3.    Daha renkli sebze ve meyveler yiyin.<\/p>

                                      4.    \u0130\u015flenmi\u015f g\u0131dalar\u0131n al\u0131m\u0131n\u0131 s\u0131n\u0131rlay\u0131n ve ekstra tuz ve \u015fekeri azalt\u0131n.<\/p>

                                      5.    Ak\u0131ll\u0131ca yiyin, ne yedi\u011finize dikkat edin.<\/p>

                                      6.    Yemek yemek i\u00e7in zaman belirleyin ve buna ba\u011fl\u0131 kal\u0131n.<\/p>

                                      7.    Daha da \u00f6nemlisi, sadece a\u00e7 hissetti\u011finizde yiyin.<\/p>

                                      Dengeli bir diyet, insan v\u00fccuduna, v\u00fccudunuzun etkili bir \u015fekilde \u00e7al\u0131\u015fmas\u0131 i\u00e7in ihtiya\u00e7 duydu\u011fu temel besinleri sa\u011flar. Dengesiz bir diyet yap\u0131yorsan\u0131z, sistem hastal\u0131\u011fa, enfeksiyona, yorgunlu\u011fa ve d\u00fc\u015f\u00fck performansa e\u011filimlidir. Sa\u011fl\u0131kl\u0131 g\u0131dalardan mahrum kalan \u00e7ocuklar, b\u00fcy\u00fcme ve geli\u015fme sorunlar\u0131, d\u00fc\u015f\u00fck akademik performans ve kal\u0131c\u0131 enfeksiyonlara olduk\u00e7a yatk\u0131n olabilir.<\/p>

                                      Dengeli Beslenmenin Sa\u011fl\u0131\u011fa Faydalar\u0131<\/strong><\/h3>

                                      Dengeli ve \u00e7e\u015fitli bir diyet se\u00e7mek, mutlu ve disiplinli bir ya\u015fam tarz\u0131 s\u00fcrd\u00fcrmek i\u00e7in hayati bir ad\u0131md\u0131r.<\/p>

                                      Diyetteki vitaminler ve mineraller, sa\u011flam bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi ve sa\u011fl\u0131kl\u0131 v\u00fccut fonksiyonlar\u0131 olu\u015fturmak i\u00e7in gereklidir.<\/p>

                                      Dengeli bir diyet, v\u00fccudu obezite, diyabet, kalp hastal\u0131klar\u0131, kanserler ve di\u011fer durumlar gibi belirli kronik hastal\u0131k t\u00fcrlerine kar\u015f\u0131 koruyabilir.<\/p>

                                      Sa\u011fl\u0131kl\u0131 bir diyet, bir\u00a0ideal v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131<\/strong>.<\/p>

                                      Dengeli ve \u00e7e\u015fitli yiyecekler yemenin faydalar\u0131 duygusal ve zihinsel sa\u011fl\u0131\u011f\u0131 art\u0131r\u0131r.<\/p>

                                      Ka\u00e7\u0131n\u0131lmas\u0131 gereken yiyecekler:<\/strong><\/h3>

                                      Dengeli bir diyette uzak durulmas\u0131 gereken besin gruplar\u0131ndan baz\u0131lar\u0131 \u015funlard\u0131r:<\/p>

                                      \u0130\u015flenmi\u015f g\u0131dalar<\/p>

                                      Rafine tah\u0131llar<\/p>

                                      \u015eeker ve tuz eklendi<\/p>

                                      K\u0131rm\u0131z\u0131 ve i\u015flenmi\u015f et<\/p>

                                      Alkol<\/p>

                                      Trans ve doymu\u015f ya\u011flar<\/p>

                                      S\u0131k\u00e7a Sorulan Sorular<\/strong><\/h3>

                                      7 Dengeli Diyet G\u0131das\u0131 Nelerdir?<\/strong><\/h4>

                                      Yedi temel g\u0131da bile\u015feni \u015funlar\u0131 i\u00e7erir:<\/p>

                                      Meyve ve Sebzeler<\/strong>: Vitaminler, mineraller, lif ve antioksidanlar sa\u011flar. \u00c7e\u015fitli renk ve t\u00fcrleri hedefleyin.<\/p>

                                      Protein<\/strong>: Kas onar\u0131m\u0131 ve b\u00fcy\u00fcmesi i\u00e7in ya\u011fs\u0131z et, bal\u0131k, yumurta, fasulye ve f\u0131nd\u0131k ekleyin.<\/p>

                                      Mand\u0131ra<\/strong>: Kalsiyum, fosfor ve D vitamini i\u00e7in az ya\u011fl\u0131 s\u00fct, yo\u011furt ve peynir tercih ederek g\u00fc\u00e7l\u00fc kemikleri ve di\u015fleri te\u015fvik edin.<\/p>

                                      Sa\u011fl\u0131kl\u0131 Ya\u011flar<\/strong>: Esansiyel ya\u011f asitleri ve genel sa\u011fl\u0131k i\u00e7in avokado, f\u0131nd\u0131k, tohum ve zeytinya\u011f\u0131 gibi kaynaklar\u0131 se\u00e7in.<\/p>

                                      Bakliyat<\/strong>: Bitki bazl\u0131 protein, lif ve temel besinler i\u00e7in mercimek, bezelye ve baklagilleri dahil edin.<\/p>

                                      Hidrasyon<\/strong>: T\u00fcm v\u00fccut fonksiyonlar\u0131 ve genel sa\u011fl\u0131k i\u00e7in gerekli olan su ile iyi hidrasyon sa\u011flay\u0131n.<\/p>

                                      Dengeli Beslenmenin 5 \u00d6nemi Nedir?<\/strong><\/h4>

                                      Dengeli bir diyet, v\u00fccudun b\u00fcy\u00fcme, onar\u0131m ve bak\u0131m i\u00e7in gerekli makro besinleri ve mikro besinleri almas\u0131n\u0131 garanti eder.<\/p>

                                      \u0130yi beslenme, g\u00fcnl\u00fck aktiviteler ve temel v\u00fccut fonksiyonlar\u0131 i\u00e7in gereken enerjiyi sunar.<\/p>

                                      Dengeli ve \u00e7e\u015fitli bir diyete sahip olman\u0131n kalp hastal\u0131\u011f\u0131, diyabet ve baz\u0131 kanserler gibi ya\u015fam tarz\u0131 bozukluklar\u0131 riski oldu\u011fu kan\u0131tlanm\u0131\u015ft\u0131r.<\/p>

                                      Sa\u011fl\u0131kl\u0131 ve \u00e7e\u015fitli bir diyet yemek, sa\u011fl\u0131kl\u0131 bir kilonun korunmas\u0131na yard\u0131mc\u0131 olur ve obeziteyi \u00f6nler.<\/p>

                                      Do\u011fru beslenme, daha iyi zihinsel sa\u011fl\u0131k ile ili\u015fkilidir ve depresyon ve anksiyete bozukluklar\u0131 riskini azalt\u0131r.<\/p>

                                      5 Dengeli Besin Nedir?<\/strong><\/h4>

                                      Dengeli bir diyetin par\u00e7as\u0131 olmas\u0131 gereken be\u015f sa\u011fl\u0131kl\u0131 g\u0131dadan baz\u0131lar\u0131 \u015funlard\u0131r\u00a0Yulaf ezmesi<\/strong> somon<\/strong>, yaprakl\u0131 ye\u015fillikler<\/strong>, Quinoa <\/strong>ve Yunan yo\u011furdu<\/strong>.<\/p> ","protected":false},"excerpt":{"rendered":"

                                      Healthy eating is not about depriving oneself, starving to become unrealistically thin or denying ourselves of foods we love. The […]<\/p>\n","protected":false},"author":2,"featured_media":18212,"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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