{"id":6666,"date":"2024-11-21T00:00:35","date_gmt":"2024-11-21T00:00:35","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6666"},"modified":"2024-11-21T17:19:16","modified_gmt":"2024-11-21T17:19:16","slug":"what-to-eat-before-and-after-yoga-according-to-top-nutrition-experts","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-to-eat-before-and-after-yoga-according-to-top-nutrition-experts\/","title":{"rendered":"EN \u0130YI BESLENME UZMANLARINA G\u00d6RE YOGA \u00d6NCESI VE SONRASI NE YENIR?"},"content":{"rendered":"\n<p>\u015eimdiye kadarki en iyi yoga prati\u011finiz i\u00e7in ak\u0131ls\u0131zca yemeyi nas\u0131l b\u0131rakaca\u011f\u0131n\u0131z ve bunun yerine dikkatli beslenmeyi nas\u0131l \u00f6\u011frenece\u011finiz a\u015fa\u011f\u0131da yer.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.pinimg.com\/564x\/6b\/aa\/f5\/6baaf56aa84e5683e84566b84f73171c.jpg\" alt=\"Not sure what to eat before and after yoga class? We talked to registered dietitians and yoga experts about what to eat and when to have your best yoga practice.\"\/><figcaption>Yoga dersinden \u00f6nce ve sonra ne yiyece\u011finden emin de\u011fil misiniz? Kay\u0131tl\u0131 diyetisyenler ve yoga uzmanlar\u0131yla ne yiyece\u011finizi ve en iyi yoga prati\u011finizi ne zaman yapaca\u011f\u0131n\u0131z\u0131 konu\u015ftuk.<\/figcaption><\/figure>\n\n\n\n<p>Yoga \u00f6\u011fretmenlerinin yogan\u0131n zihninizi ve bedeninizi dengede bulmay\u0131 \u00f6\u011frenmek hakk\u0131nda oldu\u011funu s\u0131k s\u0131k duydum &#8211; i\u00e7 huzur ve istikrar bulma hakk\u0131nda. Bu mant\u0131\u011f\u0131 takip ederseniz, dikkatli ve sa\u011fl\u0131kl\u0131 beslenmenin asl\u0131nda yogan\u0131n b\u00fcy\u00fck bir bile\u015feni olmas\u0131 gerekti\u011fi anla\u015f\u0131l\u0131yor, ancak bana zar zor ba\u015f\u0131n\u0131 sall\u0131yor gibi geliyor.<\/p>\n\n\n\n<p>D\u00fczenli bir yoga prati\u011fim olmas\u0131na ra\u011fmen, kendimi s\u0131k s\u0131k paket servis yaparken, hareket s\u0131ras\u0131nda h\u0131zl\u0131 bir \u015fekilde yemek yerken veya \u00e7ok g\u00f6revliyken ve e-posta g\u00f6nderirken masamda yemek yerken buluyorum. Ve prati\u011fimi d\u00f6rt g\u00f6zle beklerken, prati\u011fimden \u00f6nce ve sonra&nbsp;<em>v\u00fccuduma&nbsp;<\/em>ne koydu\u011fumu yeterince d\u00fc\u015f\u00fcnm\u00fcyorum.<\/p>\n\n\n\n<p>&#8220;Yoga prati\u011finin g\u00fczel yan\u0131, v\u00fccudumuza ba\u011flanmam\u0131za yard\u0131mc\u0131 olmas\u0131d\u0131r,&#8221; diyor&nbsp;<a href=\"https:\/\/karalydon.com\/yoga\/nourish-your-namaste-how-nutrition-and-yoga-can-support-digestion-immunity-energy-relaxation\/\" rel=\"noreferrer noopener\" target=\"_blank\">Kara Lydon<\/a>, kay\u0131tl\u0131 diyetisyen, yoga \u00f6\u011fretmeni ve&nbsp;<a href=\"https:\/\/karalydon.com\/yoga\/nourish-your-namaste-how-nutrition-and-yoga-can-support-digestion-immunity-energy-relaxation\/\" rel=\"noreferrer noopener\" target=\"_blank\"><em>Nourish Your Namaste yazar\u0131: Beslenme ve Yoga Sindirimi, Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131, Enerjiyi ve Gev\u015femeyi Nas\u0131l Destekleyebilir<\/em><\/a><em>. &#8220;<\/em>Ne zaman ve ne yiyece\u011finizi belirlemek i\u00e7in yoga dersinden \u00f6nce ve sonra v\u00fccudunuzu dinleme al\u0131\u015ft\u0131rmas\u0131 yap\u0131n. V\u00fccudunuz sezgisel olarak yemenize yard\u0131mc\u0131 olacak t\u00fcm bilgeli\u011fe sahiptir, sadece dinlemek i\u00e7in alan yaratman\u0131z gerekir.&#8221;<\/p>\n\n\n\n<p>Pratik yapmadan \u00f6nce ve sonra daha dikkatli yemek yemek i\u00e7in yeni bir plan ba\u015flatmama yard\u0131mc\u0131 olmak i\u00e7in, Lydon&#8217;a ve ayn\u0131 zamanda yogi olan di\u011fer uzman kay\u0131tl\u0131 diyetisyenlere ne zaman ve ne yiyece\u011fini sordum. \u0130\u015fte ideal bir yoga prati\u011fi i\u00e7in nas\u0131l yemek yiyece\u011fimiz hakk\u0131nda hepimizin bilmesi gerekenler.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.yogajournal.com\/.image\/t_share\/MTYwMDI1OTczODgwNzkzMDY1\/avocadotoast.jpg\" alt=\"Avocado toast is a great pre-yoga snack.\"\/><figcaption>Avokado tostu yoga \u00f6ncesi harika bir at\u0131\u015ft\u0131rmal\u0131kt\u0131r.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Yoga dersinden \u00f6nce ne yenir &#8230;<\/h2>\n\n\n\n<p>Pratik yapmadan \u00f6nce, sindirimi kolay ve pratik yaparken gev\u015fek kalman\u0131za yard\u0131mc\u0131 olacak at\u0131\u015ft\u0131rmal\u0131klar\u0131 hedeflemek istersiniz. Tabii ki, v\u00fccudunuz i\u00e7in neyin i\u015fe yarad\u0131\u011f\u0131 spesifik ve ki\u015fiseldir, bu y\u00fczden birden fazla uzmandan iyi se\u00e7imler yapmak i\u00e7in ihtiyac\u0131n\u0131z olan t\u00fcm bilgileri vermesini istedik. \u0130\u015fte \u00f6nerileri:<\/p>\n\n\n\n<p><strong>1. Basit karbonhidratlar.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/s3-ap-south-1.amazonaws.com\/fitterfly-assets\/entity_images\/images\/000\/000\/077\/original\/carbs.png?1501062264\" alt=\"\"\/><\/figure>\n\n\n\n<p><br>Lydon, &#8220;G\u00fc\u00e7 ve enerjide kalmak i\u00e7in az miktarda protein, ya\u011f veya lif i\u00e7eren basit karbonhidratlar\u0131 d\u00fc\u015f\u00fcn\u00fcn&#8221; diyor. &#8220;Yoga \u00f6ncesi en sevdi\u011fim at\u0131\u015ft\u0131rmal\u0131klardan baz\u0131lar\u0131 f\u0131st\u0131k ezmesi, avokado tostu veya havu\u00e7lu veya krakerli humuslu muz veya elmad\u0131r.&#8221;<\/p>\n\n\n\n<p><strong>2. Enerji verici at\u0131\u015ft\u0131rmal\u0131klar.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wakethewolves.com\/wp-content\/uploads\/2012\/02\/wakethewolves-best-snacks-for-workout-2.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p><br>San Francisco K\u00f6rfezi b\u00f6lgesinde kay\u0131tl\u0131 diyetisyen Diyetisyen ve yoga \u00f6\u011fretmeni Lauren Fowler, &#8220;Meyve ve f\u0131nd\u0131k ezmesi, smoothie, avokadolu tost veya size enerji veren herhangi bir \u015fey olabilir&#8221; diyor.<\/p>\n\n\n\n<p><strong>3. Sindirimi kolay yiyecekler.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.pinimg.com\/originals\/b6\/3d\/87\/b63d87b1843863e03ece5f408261e3e5.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p><strong><br><br>&#8220;<\/strong>&nbsp;Yogadan \u00f6nce, kolayca sindiren ve g\u00fc\u00e7 kalmak i\u00e7in tam tah\u0131ll\u0131 karbonhidratlar, protein ve ya\u011f\u0131n bir kombinasyonu gibi dengeli enerji veren yiyecekleri se\u00e7in,&#8221; diyor kay\u0131tl\u0131 diyetisyen ve yoga e\u011fitmeni&nbsp;<a rel=\"noreferrer noopener\" href=\"http:\/\/www.katbrownnutrition.com\/Kat_Brown_Nutrition\/Kat_Brown_Registered_Dietitian_and_Yoga_Teacher.html\" target=\"_blank\">Kat Brown.<\/a><\/p>\n\n\n\n<p><strong>4. Pratik yapmadan iki saat \u00f6nce yiyin.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static01.nyt.com\/images\/2016\/08\/11\/well\/well_nutritionforrunners_gif\/well_nutritionforrunners_gif-blog480-v2.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p><br>Virginia&#8217;da lisansl\u0131 bir diyetisyen ve yoga \u00f6\u011fretmeni olan Alisha Temples, &#8220;Yoga dersinden iki saat \u00f6nce tam bir yemek yemenizi \u00f6neririm&#8221; diyor. &#8220;Bir dersten sonraki iki saat i\u00e7inde yemek yiyorsan\u0131z, hafif bir at\u0131\u015ft\u0131rmal\u0131k se\u00e7in.<\/p>\n\n\n\n<p><strong>5. Baharatl\u0131, ya\u011fl\u0131 ve asitli yiyeceklerden ka\u00e7\u0131n\u0131n.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/i.insider.com\/5bbcf0ea0114550fe50e9ff5?width=1100&amp;format=jpeg&amp;auto=webp\" alt=\"\"\/><\/figure>\n\n\n\n<p><br>Bunlar mideni \u00fczebilir diyor Temples. Ayr\u0131ca yava\u015f\u00e7a sindiren yiyeceklerden ka\u00e7\u0131nmak isteyeceksiniz, diyor Brown, \u00e7\u00fcnk\u00fc pratik yaparken sizi rahats\u0131z edebilir.<\/p>\n\n\n\n<p><strong>6. Pratik yapmadan \u00f6nce sindirmek i\u00e7in kendinize zaman tan\u0131y\u0131n.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/media4.s-nbcnews.com\/i\/newscms\/2018_36\/2559076\/180907-stock-clock-plate-al-1655_b7f6410f786c5ea2cb62bfb9a5b29c5c.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Genel bir kural olarak, hafif bir at\u0131\u015ft\u0131rmadan sonra sindirmek i\u00e7in bir ila bir bu\u00e7uk saat ve yoga s\u0131n\u0131f\u0131n\u0131zdan \u00f6nce hafif bir yemek yedikten sonra sindirmek i\u00e7in iki ila \u00fc\u00e7 saat izin verin, diyor Lydon. &#8220;Ancak burada en \u00f6nemli \u015fey, sizin i\u00e7in en uygun zamanlamay\u0131 belirlemek i\u00e7in v\u00fccudunuzu denemek ve dinlemektir.&#8221;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.yogajournal.com\/.image\/t_share\/MTYwMDI1OTczODgwNzkyOTQ4\/quinoabowl.jpg\" alt=\"Try whipping up.a nutritious quinoa bowl for a post-yoga class meal.\"\/><figcaption>Yoga sonras\u0131 yemek i\u00e7in besleyici bir kinoa kasesi k\u0131rba\u00e7lamay\u0131 dene.<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Yoga dersinden sonra ne yenir &#8230;<\/h2>\n\n\n\n<p>Baz\u0131 karbonhidratlar, proteinler ve ya\u011flarla dengeli, tatmin edici bir \u00f6\u011f\u00fcn veya at\u0131\u015ft\u0131rmal\u0131k olmas\u0131, zihninizi ve v\u00fccudunuzu yeniden besleyecektir. Burada, uzmanlar\u0131m\u0131z ak\u0131\u015f\u0131n\u0131z\u0131 ald\u0131ktan sonra yak\u0131t ikmali i\u00e7in baz\u0131 \u00f6nerilerde bulunmaktad\u0131r:<\/p>\n\n\n\n<p><strong>Karbonhidrat art\u0131 protein se\u00e7in.<\/strong>&nbsp;Yogadan sonra, \u00f6zellikle g\u00fc\u00e7l\u00fc bir ak\u0131\u015fsa, kas dokular\u0131n\u0131 onarmaya ve enerji seviyelerini geri kazanmaya yard\u0131mc\u0131 olabilecek proteine 3&#8217;e 1 karbonhidrat oran\u0131na sahip bir yemek veya at\u0131\u015ft\u0131rmal\u0131kla yak\u0131t ikmali yapmak isteyeceksiniz, diyor Lydon. Yoga sonras\u0131 en sevdi\u011fi at\u0131\u015ft\u0131rmal\u0131klardan baz\u0131lar\u0131 aras\u0131nda meyve, f\u0131nd\u0131k ve granola i\u00e7eren yunan yo\u011furt parfesi; sebzeler, tofu veya baklagiller ile bir kinoa kasesi; veya dondurulmu\u015f yabani yaban mersini, muz, nane, Yunan yo\u011furdu ve kefir veya silken tofu ile bir smoothie.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u015eimdiye kadarki en iyi yoga prati\u011finiz i\u00e7in ak\u0131ls\u0131zca yemeyi nas\u0131l b\u0131rakaca\u011f\u0131n\u0131z ve bunun yerine dikkatli beslenmeyi nas\u0131l \u00f6\u011frenece\u011finiz a\u015fa\u011f\u0131da yer. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6667,"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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