Sosyal medyada gezinmek, en sevdi\u011finiz dergiyi okumak veya pop\u00fcler web sitelerini ziyaret etmek sizi beslenme ve sa\u011fl\u0131k hakk\u0131nda sonsuz bilgilerle kar\u015f\u0131 kar\u015f\u0131ya b\u0131rak\u0131r – bunlar\u0131n \u00e7o\u011fu yanl\u0131\u015ft\u0131r.<\/p>
Doktorlar ve diyetisyenler de dahil olmak \u00fczere nitelikli sa\u011fl\u0131k profesyonelleri bile, beslenmeyle ilgili yanl\u0131\u015f bilgileri halka yaymak ve kar\u0131\u015f\u0131kl\u0131\u011fa katk\u0131da gelmekle su\u00e7lan\u0131yor.<\/p>
\u0130\u015fte beslenme ile ilgili en b\u00fcy\u00fck 20 efsane ve neden bu antika inan\u00e7lar\u0131n dinlenmesi gerekiyor.<\/p>
Kilo kayb\u0131 s\u00f6z konusu oldu\u011funda, ald\u0131\u011f\u0131n\u0131za g\u00f6re daha fazla enerji yakarak kalori a\u00e7\u0131\u011f\u0131 yaratmak en \u00f6nemli fakt\u00f6r olsa da, \u00f6nemli olan tek \u015fey de\u011fildir.<\/p>
Sadece kalori al\u0131m\u0131na g\u00fcvenmek, \u00e7ok d\u00fc\u015f\u00fck kalorili bir diyette bile birinin kilo vermesini \u00f6nleyebilecek \u00e7ok say\u0131da de\u011fi\u015fkeni hesaba katmaz.<\/p>
\u00d6rne\u011fin, hormonal dengesizlikler, hipotiroidizm gibi sa\u011fl\u0131k ko\u015fullar\u0131, metabolik adaptasyonlar, baz\u0131 ila\u00e7lar\u0131n kullan\u0131m\u0131 ve genetik, s\u0131k\u0131 bir diyette olsalar bile, baz\u0131 insanlar i\u00e7in kilo kayb\u0131n\u0131 zorla\u015ft\u0131rabilecek fakt\u00f6rlerden sadece baz\u0131lar\u0131d\u0131r.<\/p>
Bu kavram ayn\u0131 zamanda kilo kayb\u0131 i\u00e7in s\u00fcrd\u00fcr\u00fclebilirli\u011fin ve diyet kalitesinin \u00f6nemini vurgulamamaktad\u0131r. “Kalori i\u00e7eri, kalori d\u0131\u015far\u0131” y\u00f6ntemini izleyenler tipik olarak besin de\u011ferlerine de\u011fil, sadece g\u0131dalar\u0131n kalori de\u011ferine odaklan\u0131rlar.<\/p>
Bu, pirin\u00e7 kekleri ve yumurta ak\u0131 gibi d\u00fc\u015f\u00fck kalorili, besin a\u00e7\u0131s\u0131ndan fakir yiyeceklerin daha y\u00fcksek kalorili, avokado ve b\u00fct\u00fcn yumurta gibi besin yo\u011fun yiyeceklerin se\u00e7ilmesine neden olabilir, bu da genel sa\u011fl\u0131k i\u00e7in en iyisi de\u011fildir.<\/p>
SUMMARY<\/strong><\/p>
The \u201ccalories in, calories out\u201d theory doesn\u2019t account for several variables that may prevent someone from losing weight. Many factors, such as genetics, medical conditions, and metabolic adaptations, make weight loss much harder for some.<\/p><\/blockquote>
2. Y\u00fcksek ya\u011fl\u0131 yiyecekler sa\u011fl\u0131ks\u0131zd\u0131r\u00a0<\/h2>
Bu antika ve yanl\u0131\u015f teori yava\u015f yava\u015f dindirilse de, bir\u00e7ok insan hala y\u00fcksek ya\u011fl\u0131 yiyeceklerden korkuyor ve ya\u011f al\u0131mlar\u0131n\u0131 kesmenin genel sa\u011fl\u0131klar\u0131na fayda sa\u011flayaca\u011f\u0131 umuduyla d\u00fc\u015f\u00fck ya\u011fl\u0131 diyetler takip ediyor.<\/p>
Diyet ya\u011f\u0131 optimal sa\u011fl\u0131k i\u00e7in gereklidir. Ayr\u0131ca, d\u00fc\u015f\u00fck ya\u011fl\u0131 diyetler metabolik sendrom da dahil olmak \u00fczere daha fazla sa\u011fl\u0131k sorunu riski ile ba\u011flant\u0131l\u0131d\u0131r ve kalp hastal\u0131\u011f\u0131 i\u00e7in bilinen risk fakt\u00f6rleri olan ins\u00fclin direncinde ve trigliserit seviyelerinde bir art\u0131\u015fa yol a\u00e7abilir.<\/p>
Dahas\u0131, ya\u011f bak\u0131m\u0131ndan daha y\u00fcksek olan diyetlerin, kilo kayb\u0131n\u0131 te\u015fvik etme konusunda d\u00fc\u015f\u00fck ya\u011fl\u0131 diyetlerden daha etkili oldu\u011fu kan\u0131tlanm\u0131\u015ft\u0131r.<\/p>
Tabii ki, her iki y\u00f6ndeki a\u015f\u0131r\u0131l\u0131klar, ister \u00e7ok d\u00fc\u015f\u00fck ya\u011fl\u0131 ister \u00e7ok y\u00fcksek ya\u011fl\u0131 bir diyet olsun, \u00f6zellikle diyet kalitesi d\u00fc\u015f\u00fck oldu\u011funda sa\u011fl\u0131\u011f\u0131n\u0131za zarar verebilir.<\/p>
SUMMARY<\/strong><\/p>
Many high fat foods are extremely nutritious and can help you maintain a healthy weight.<\/p><\/blockquote>
3. Kahvalt\u0131 g\u00fcn\u00fcn en \u00f6nemli \u00f6\u011f\u00fcn\u00fcd\u00fcr\u00a0<\/h2>
Bir zamanlar kahvalt\u0131 etmenin sa\u011fl\u0131kl\u0131 bir g\u00fcn i\u00e7in kendinizi ayarlamada en \u00f6nemli fakt\u00f6rlerden biri oldu\u011fu d\u00fc\u015f\u00fcn\u00fcl\u00fcrken, ara\u015ft\u0131rmalar bunun \u00e7o\u011fu yeti\u015fkin i\u00e7in b\u00f6yle olmayabilece\u011fini g\u00f6stermi\u015ftir.<\/p>
\u00d6rne\u011fin, ara\u015ft\u0131rmalar, kahvalt\u0131y\u0131 vazge\u00e7menin kalori al\u0131m\u0131n\u0131n azalmas\u0131na neden olabilece\u011fini g\u00f6stermektedir.<\/p>
Ayr\u0131ca, kahvalt\u0131n\u0131n atlad\u0131\u011f\u0131 veya g\u00fcn\u00fcn ilerleyen saatlerinde t\u00fcketildi\u011fi aral\u0131kl\u0131 oru\u00e7ta yer almak, kan \u015fekeri kontrol\u00fcn\u00fcn iyile\u015ftirilmesi ve enflamatuar belirte\u00e7lerde azalmalar da dahil olmak \u00fczere bir\u00e7ok faydaya ba\u011flanm\u0131\u015ft\u0131r.<\/p>
Bununla birlikte, aral\u0131kl\u0131 oru\u00e7, d\u00fczenli bir kahvalt\u0131 t\u00fckettikten sonra 14-16 saatlik bir oru\u00e7 penceresini korumak i\u00e7in ak\u015fam erken saatlerde son yeme\u011finizi yiyerek de ger\u00e7ekle\u015ftirilebilir.<\/p>
Bunun b\u00fcy\u00fcyen \u00e7ocuklar ve gen\u00e7ler veya hamile kad\u0131nlar ve belirli sa\u011fl\u0131k ko\u015fullar\u0131na sahip olanlar gibi artan besin ihtiya\u00e7lar\u0131 olanlar i\u00e7in ge\u00e7erli olmad\u0131\u011f\u0131n\u0131 unutmay\u0131n, \u00e7\u00fcnk\u00fc \u00f6\u011f\u00fcn atlamak bu pop\u00fclasyonlarda olumsuz sa\u011fl\u0131k etkilerine yol a\u00e7abilir.<\/p>
\u00d6te yandan, baz\u0131 kan\u0131tlar, kahvalt\u0131 etmenin ve gece yerine g\u00fcn\u00fcn erken saatlerinde daha fazla kalori t\u00fcketmenin, azalt\u0131lm\u0131\u015f \u00f6\u011f\u00fcn s\u0131kl\u0131\u011f\u0131 ile birle\u015fti\u011finde, iltihaplanmay\u0131 ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131 azaltarak sa\u011fl\u0131\u011fa fayda sa\u011flayabilece\u011fini g\u00f6stermektedir.<\/p>
Ne olursa olsun, kahvalt\u0131dan ho\u015flan\u0131yorsan\u0131z, yiyin. Kahvalt\u0131 insan\u0131 de\u011filseniz, g\u00fcnl\u00fck rutininize ekleme ihtiyac\u0131 hissetmeyin.<\/p>
SUMMARY<\/strong><\/p>
Eating breakfast is not necessary for everyone. Health benefits are associated with both eating breakfast and skipping it.<\/p><\/blockquote>
4. Optimum sa\u011fl\u0131k i\u00e7in k\u00fc\u00e7\u00fck, s\u0131k \u00f6\u011f\u00fcnler yemeniz gerekir<\/h2>
G\u00fcn boyunca d\u00fczenli olarak k\u00fc\u00e7\u00fck, s\u0131k \u00f6\u011f\u00fcnler yemek, bir\u00e7ok ki\u015fi taraf\u0131ndan metabolizmay\u0131 ve kilo kayb\u0131n\u0131 art\u0131rmak i\u00e7in kullan\u0131lan bir y\u00f6ntemdir.<\/p>
Ancak sa\u011fl\u0131kl\u0131ysan\u0131z enerji ihtiyac\u0131n\u0131z\u0131 kar\u015f\u0131lad\u0131\u011f\u0131n\u0131z s\u00fcrece \u00f6\u011f\u00fcnlerinizin s\u0131kl\u0131\u011f\u0131 \u00f6nemli de\u011fildir.<\/p>
Bununla birlikte, diyabet, koroner arter hastal\u0131\u011f\u0131 ve irritabl ba\u011f\u0131rsak sendromu (IBS) gibi baz\u0131 t\u0131bbi durumlar\u0131 olanlar\u0131n yan\u0131 s\u0131ra hamile olanlar daha s\u0131k yemek yemekten yararlanabilir.<\/p>
SUMMARY<\/strong><\/p>
Eating frequent meals throughout the day is not the best way to promote weight loss. Research shows that a regular meal pattern may be best for health.<\/p><\/blockquote>
5. Besleyici olmayan tatland\u0131r\u0131c\u0131lar sa\u011fl\u0131kl\u0131d\u0131r<\/h2>
D\u00fc\u015f\u00fck kalorili, d\u00fc\u015f\u00fck karbonhidratl\u0131, \u015fekersiz g\u0131dalara olan ilginin artmas\u0131, besleyici olmayan tatland\u0131r\u0131c\u0131lar (NNS) i\u00e7eren \u00fcr\u00fcnlerde art\u0131\u015fa yol a\u00e7m\u0131\u015ft\u0131r. Eklenen \u015feker bak\u0131m\u0131ndan y\u00fcksek bir diyetin hastal\u0131k riskini \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131rd\u0131\u011f\u0131 a\u00e7\u0131k olsa da, NNS al\u0131m\u0131 da olumsuz sa\u011fl\u0131k sonu\u00e7lar\u0131na yol a\u00e7abilir.<\/p>
\u00d6rne\u011fin, NNS al\u0131m\u0131, ba\u011f\u0131rsak bakterilerinde olumsuz kaymalara yol a\u00e7an ve kan \u015fekeri d\u00fczensizli\u011fini te\u015fvik ederek tip 2 diyabet riskinizi art\u0131rabilir. Dahas\u0131, d\u00fczenli NNS al\u0131m\u0131 genel sa\u011fl\u0131ks\u0131z ya\u015fam tarz\u0131 kal\u0131plar\u0131 ile ili\u015fkilidir.<\/p>
Bu alandaki ara\u015ft\u0131rmalar\u0131n devam etti\u011fini ve bu potansiyel ba\u011flant\u0131lar\u0131 do\u011frulamak i\u00e7in gelecekteki y\u00fcksek kaliteli \u00e7al\u0131\u015fmalara ihtiya\u00e7 duyuldu\u011funu unutmay\u0131n.<\/p>
SUMMARY<\/strong><\/p>
Non-nutritive sweeteners may lead to adverse health outcomes, such as an increased risk of type 2 diabetes and negative changes to gut bacteria.<\/p><\/blockquote>
6. Makro besin oran\u0131 diyet kalitesinden daha \u00f6nemlidir\u00a0<\/h2>
Makro ko\u00e7lar, kilo kayb\u0131 ve genel sa\u011fl\u0131k s\u00f6z konusu oldu\u011funda \u00f6nemli olan\u0131n diyetinizdeki makro besin oran\u0131n\u0131n oldu\u011funa inanman\u0131za neden olsa da, bu dar g\u00f6r\u00fc\u015fl\u00fc beslenme eylemi daha b\u00fcy\u00fck resmi ka\u00e7\u0131r\u0131yor.<\/p>
Makro oranlar\u0131 de\u011fi\u015ftirmek bir\u00e7ok y\u00f6nden sa\u011fl\u0131\u011fa fayda sa\u011flayabilirken, herhangi bir diyette en \u00f6nemli fakt\u00f6r yedi\u011finiz yiyeceklerin kalitesidir.<\/p>
Y\u00fcksek oranda i\u015flenmi\u015f g\u0131dalar ve protein sallamalar\u0131ndan ba\u015fka bir \u015fey yemeyerek kilo vermek m\u00fcmk\u00fcn olsa da, sadece makro besinlere odaklanmak, baz\u0131 yiyecekleri yemenin metabolik sa\u011fl\u0131\u011f\u0131, hastal\u0131k riskini, \u00f6mr\u00fc ve canl\u0131l\u0131\u011f\u0131 nas\u0131l art\u0131rabilece\u011fini veya azaltabilece\u011fini indirimlere odaklan\u0131r.<\/p>
SUMMARY<\/strong><\/p>
Although tweaking macro ratios can be helpful in some ways, the most important way to promote overall health is to follow a diet rich in whole, unprocessed foods, regardless of the macro ratio.<\/p><\/blockquote>
7. Beyaz patatesler sa\u011fl\u0131ks\u0131z<\/h2>
Genellikle beslenme d\u00fcnyas\u0131ndakiler taraf\u0131ndan “sa\u011fl\u0131ks\u0131z” olarak etiketlenen beyaz patatesler, kilo vermek veya genel sa\u011fl\u0131klar\u0131n\u0131 iyile\u015ftirmek isteyen bir\u00e7ok insan taraf\u0131ndan k\u0131s\u0131tlanm\u0131\u015ft\u0131r.<\/p>
Beyaz patatesler de dahil olmak \u00fczere herhangi bir yiyece\u011fi \u00e7ok fazla yemek kilo al\u0131m\u0131na yol a\u00e7abilirken, bu ni\u015fastal\u0131 yumrular olduk\u00e7a besleyicidir ve sa\u011fl\u0131kl\u0131 bir diyetin bir par\u00e7as\u0131 olarak dahil edilebilir.<\/p>
Beyaz patates potasyum, C vitamini ve lif dahil olmak \u00fczere bir\u00e7ok besin maddesinin m\u00fckemmel bir kayna\u011f\u0131d\u0131r.<\/p>
Ayr\u0131ca, pirin\u00e7 ve makarna gibi di\u011fer karbonhidrat kaynaklar\u0131ndan daha dolgunlar ve yemeklerden sonra daha memnun hissetmenize yard\u0131mc\u0131 olabilirler. Sadece k\u0131zart\u0131lm\u0131\u015f veya kavrulmu\u015f patateslerin tad\u0131n\u0131 \u00e7\u0131kar\u0131n, k\u0131zarm\u0131\u015f de\u011fil.<\/p>
SUMMARY<\/strong><\/p>
White potatoes are a nutritious carb choice \u2014 just be sure to enjoy them in more healthful ways, such as roasted or baked.<\/p><\/blockquote>
8. Az ya\u011fl\u0131 ve diyetli yiyecekler sa\u011fl\u0131kl\u0131 alternatiflerdir\u00a0<\/h2>
Yerel marketinize bir geziye \u00e7\u0131kt\u0131\u011f\u0131n\u0131zda “diyet”, “hafif”, “az ya\u011fl\u0131” ve “ya\u011fs\u0131z” etiketli \u00e7e\u015fitli \u00fcr\u00fcnler bulacaks\u0131n\u0131z. Bu \u00fcr\u00fcnler a\u015f\u0131r\u0131 v\u00fccut ya\u011f\u0131 d\u00f6kmek isteyenler i\u00e7in cazip olsa da, genellikle sa\u011fl\u0131ks\u0131z bir se\u00e7imdir.<\/p>
Ara\u015ft\u0131rmalar, bir\u00e7ok d\u00fc\u015f\u00fck ya\u011f ve diyet maddesinin normal ya\u011fdaki meslekta\u015flar\u0131ndan \u00e7ok daha fazla ilave \u015feker ve tuz i\u00e7erdi\u011fini g\u00f6stermi\u015ftir. Bu \u00fcr\u00fcnlerden vazge\u00e7mek ve bunun yerine tam ya\u011fl\u0131 yo\u011furt, peynir ve f\u0131nd\u0131k ezmesi gibi az miktarda yiyece\u011fin tad\u0131n\u0131 \u00e7\u0131karmak en iyisidir.<\/p>
SUMMARY<\/strong><\/p>
Low fat and diet foods are typically high in sugar and salt. Unaltered higher fat alternatives are often a healthier choice.<\/p><\/blockquote>
9. Takviyeler para israf\u0131d\u0131r\u00a0<\/h2>
Besin yo\u011fun, \u00e7ok y\u00f6nl\u00fc bir diyet t\u00fcketmeye odaklanmak sa\u011fl\u0131\u011f\u0131n en \u00f6nemli bile\u015feni olsa da, takviyeler – do\u011fru ve do\u011fru formda kullan\u0131ld\u0131\u011f\u0131nda – bir\u00e7ok y\u00f6nden faydal\u0131 olabilir.<\/p>
Bir\u00e7o\u011fu i\u00e7in, \u00f6zellikle tip 2 diyabet gibi sa\u011fl\u0131k ko\u015fullar\u0131na sahip olanlar\u0131n yan\u0131 s\u0131ra statinler, proton pompa inhibit\u00f6rleri, do\u011fum kontrol\u00fc ve antidiyabetik ila\u00e7lar gibi yayg\u0131n ila\u00e7lar alanlar i\u00e7in, belirli takviyeler almak sa\u011fl\u0131klar\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde etkileyebilir.<\/p>
\u00d6rne\u011fin, magnezyum ve B vitaminleri ile takviyenin kan \u015fekerini art\u0131rarak ve kalp hastal\u0131\u011f\u0131 risk fakt\u00f6rlerini ve diyabete ba\u011fl\u0131 komplikasyonlar\u0131 azaltarak tip 2 diyabetlilere fayda sa\u011flad\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.<\/p>
K\u0131s\u0131tlay\u0131c\u0131 diyetler yapanlar, metilennetetrahydrofolate reductase (MTHFR) gibi genetik mutasyonlar\u0131 olan ki\u015filer, 50 ya\u015f\u0131n \u00fczerindeki insanlar ve hamile veya emziren kad\u0131nlar, belirli takviyelerin al\u0131nmas\u0131ndan yararlanabilecek di\u011fer pop\u00fclasyon \u00f6rnekleridir.<\/p>
SUMMARY<\/strong><\/p>
Supplements are useful and often necessary in many populations. The use of common medications, age, and certain medical conditions are just some of the reasons why supplements may be needed for some people.<\/p><\/blockquote>
10. \u00c7ok d\u00fc\u015f\u00fck kalorili bir diyet uygulamak kilo vermenin en iyi yoludur\u00a0<\/h2>
Kalori al\u0131m\u0131n\u0131 azaltmak ger\u00e7ekten kilo kayb\u0131n\u0131 art\u0131rabilirken, kalorileri \u00e7ok d\u00fc\u015f\u00fck kesmek metabolik adaptasyonlara ve uzun vadeli sa\u011fl\u0131k sonu\u00e7lar\u0131na yol a\u00e7abilir.<\/p>
\u00c7ok d\u00fc\u015f\u00fck kalorili bir diyete devam etmek muhtemelen k\u0131sa vadede h\u0131zl\u0131 kilo kayb\u0131n\u0131 te\u015fvik edecek olsa da, \u00e7ok d\u00fc\u015f\u00fck kalorili diyetlere uzun s\u00fcreli ba\u011fl\u0131l\u0131k metabolik h\u0131zda azalmaya, a\u00e7l\u0131k duygular\u0131n\u0131n artmas\u0131na ve dolgunluk hormonlar\u0131nda de\u011fi\u015fikliklere yol a\u00e7ar.<\/p>
Bu, uzun s\u00fcreli a\u011f\u0131rl\u0131k bak\u0131m\u0131n\u0131 zorla\u015ft\u0131r\u0131r.<\/p>
Bu nedenle \u00e7al\u0131\u015fmalar, d\u00fc\u015f\u00fck kalorili diyet yapanlar\u0131n uzun vadede fazla kilolar\u0131 uzak tutmay\u0131 nadiren ba\u015fard\u0131klar\u0131n\u0131 g\u00f6stermi\u015ftir.<\/p>
SUMMARY<\/strong><\/p>
Very low calorie diets lead to metabolic adaptations that make long-term weight maintenance difficult.<\/p><\/blockquote>
11. Sa\u011fl\u0131kl\u0131 olmak i\u00e7in s\u0131ska olmal\u0131s\u0131n\u0131z\u00a0<\/h2>
Obezite, tip 2 diyabet, kalp hastal\u0131\u011f\u0131, depresyon, baz\u0131 kanserler ve hatta erken \u00f6l\u00fcm dahil olmak \u00fczere bir\u00e7ok sa\u011fl\u0131k durumu ile ili\u015fkilidir.<\/p>
Yine de, hastal\u0131k riskinizi azaltmak zay\u0131f olmak zorunda oldu\u011funuz anlam\u0131na gelmez. En \u00f6nemlisi besleyici bir diyet t\u00fcketmek ve aktif bir ya\u015fam tarz\u0131 s\u00fcrd\u00fcrmektir, \u00e7\u00fcnk\u00fc bu davran\u0131\u015flar genellikle v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 ve v\u00fccut ya\u011f y\u00fczdenizi iyile\u015ftirir.<\/p>
SUMMARY<\/strong><\/p>
Though obesity increases your risk of disease, you don\u2019t have to be skinny to be healthy. Rather, maintaining a healthy body weight and body fat percent by consuming a nutritious diet and maintaining an active lifestyle is most important.<\/p><\/blockquote>
12. Kalsiyum takviyeleri kemik sa\u011fl\u0131\u011f\u0131 i\u00e7in gereklidir\u00a0<\/h2>
Bir\u00e7ok ki\u015fiye iskelet sistemini sa\u011fl\u0131kl\u0131 tutmak i\u00e7in kalsiyum takviyeleri patlatmalar\u0131 s\u00f6ylenir. Bununla birlikte, mevcut ara\u015ft\u0131rmalar kalsiyumla takviyenin yarardan \u00e7ok zarar verebilece\u011fini g\u00f6stermi\u015ftir.<\/p>
\u00d6rne\u011fin, baz\u0131 \u00e7al\u0131\u015fmalar kalsiyum takviyelerini artan kalp hastal\u0131\u011f\u0131 riskine ba\u011flam\u0131\u015ft\u0131r. Ek olarak, ara\u015ft\u0131rmalar k\u0131r\u0131k veya osteoporoz riskini azaltmad\u0131klar\u0131n\u0131 g\u00f6stermektedir.<\/p>
Kalsiyum al\u0131m\u0131n\u0131z konusunda endi\u015feleriniz varsa, tam ya\u011fl\u0131 yo\u011furt, sardalya, fasulye ve tohum gibi diyet kalsiyum kaynaklar\u0131na odaklanmak en iyisidir.<\/p>
SUMMARY<\/strong><\/p>
Although medical professionals commonly prescribe calcium supplements, current research shows that these supplements may do more harm than good.<\/p><\/blockquote>
13. Lif takviyeleri y\u00fcksek lifli g\u0131dalar i\u00e7in iyi bir alternatiftir\u00a0<\/h2>
Bir\u00e7ok insan yeterli diyet lifi almakta zorlan\u0131r, bu y\u00fczden lif takviyeleri \u00e7ok pop\u00fclerdir. Lif takviyeleri ba\u011f\u0131rsak hareketlerini ve kan \u015fekeri kontrol\u00fcn\u00fc iyile\u015ftirerek sa\u011fl\u0131\u011fa fayda sa\u011flayabilse de, ger\u00e7ek g\u0131dan\u0131n yerini almamal\u0131d\u0131r.<\/p>
Sebze, fasulye ve meyve gibi y\u00fcksek lifli b\u00fct\u00fcn g\u0131dalar, sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 desteklemek i\u00e7in sinerjik olarak \u00e7al\u0131\u015fan besin maddeleri ve bitki bile\u015fikleri i\u00e7erir ve de\u011fi\u015ftirilebilir lif takviyeleri.<\/p>
SUMMARY<\/strong><\/p>
Fiber supplements should not be used as a replacement for nutritious, high fiber foods.<\/p><\/blockquote>
14. T\u00fcm smoothie’ler ve meyve sular\u0131 sa\u011fl\u0131kl\u0131d\u0131r\u00a0<\/h2>
Baz\u0131 meyve sular\u0131 ve smoothie’ler olduk\u00e7a besleyicidir. \u00d6rne\u011fin, besin yo\u011fun bir smoothie veya \u00f6ncelikle ni\u015fastal\u0131 olmayan sebzelerden olu\u015fan taze yap\u0131lm\u0131\u015f bir meyve suyu vitamin, mineral ve antioksidan al\u0131m\u0131n\u0131z\u0131 art\u0131rman\u0131n harika bir yolu olabilir.<\/p>
Yine de, ma\u011fazalarda sat\u0131lan meyve sular\u0131n\u0131n ve smoothie’lerin \u00e7o\u011funun \u015feker ve kalori ile dolu oldu\u011funu bilmek \u00f6nemlidir. Fazla t\u00fcketildi\u011finde, kilo al\u0131m\u0131n\u0131 ve di\u015f \u00e7\u00fcr\u00fcmesi ve kan \u015fekeri d\u00fczensizli\u011fi gibi di\u011fer sa\u011fl\u0131k sorunlar\u0131n\u0131 te\u015fvik edebilir.<\/p>
SUMMARY<\/strong><\/p>
Many store-bought juices and smoothies are packed with added sugar and calories.<\/p><\/blockquote>
15. Herkes probiyotikten yararlanabilir<\/h2>
Probiyotikler piyasadaki en pop\u00fcler diyet takviyeleri aras\u0131ndad\u0131r. Bununla birlikte, uygulay\u0131c\u0131lar genellikle onlar\u0131 a\u015f\u0131r\u0131 yazd\u0131lar ve ara\u015ft\u0131rmalar baz\u0131 insanlar\u0131n di\u011ferleri gibi probiyotiklerden yararlanamayabilece\u011fini g\u00f6stermi\u015ftir.<\/p>
Baz\u0131 insanlar\u0131n sindirim sistemleri probiyotik kolonizasyonuna kar\u015f\u0131 diren\u00e7li olmakla kalmaz, ayn\u0131 zamanda takviyeler yoluyla probiyotiklerin tan\u0131t\u0131lmas\u0131 ba\u011f\u0131rsak bakterilerinde olumsuz de\u011fi\u015fikliklere yol a\u00e7abilir.<\/p>
Ayr\u0131ca, probiyotik kullan\u0131m\u0131 ile ilgili ince ba\u011f\u0131rsaktaki bakteriyel a\u015f\u0131r\u0131 b\u00fcy\u00fcme \u015fi\u015fkinli\u011fe, gaza ve di\u011fer yan etkilere yol a\u00e7abilir.<\/p>
Ek olarak, baz\u0131 \u00e7al\u0131\u015fmalar antibiyotiklerin bir seyrini takiben probiyotik tedavinin normal ba\u011f\u0131rsak bakterilerinin do\u011fal olarak yeniden in\u015fas\u0131n\u0131 geciktirebilece\u011fini g\u00f6stermektedir.<\/p>
Herkese uyan tek beden bir takviye olarak re\u00e7ete edilmek yerine, probiyotikler daha ki\u015fiselle\u015ftirilmi\u015f olmal\u0131 ve sadece terap\u00f6tik bir fayda muhtemel oldu\u011funda kullan\u0131lmal\u0131d\u0131r.<\/p>
SUMMARY<\/strong><\/p>
Current research suggests that probiotic supplements may not benefit everyone and should not be prescribed as a one-size-fits-all supplement.<\/p><\/blockquote>
16. Kilo kayb\u0131 kolayd\u0131r<\/h2>
Takviye \u015firketler taraf\u0131ndan kullan\u0131lan dramatik \u00f6ncesi ve sonras\u0131 resimlere ve \u00e7ok az \u00e7abayla elde edilen h\u0131zl\u0131 kilo verme hikayelerine kanmay\u0131n.<\/p>
Kilo vermek kolay de\u011fildir. Tutarl\u0131l\u0131k, kendini sevme, s\u0131k\u0131 \u00e7al\u0131\u015fma ve sab\u0131r gerektirir. Ayr\u0131ca, genetik ve di\u011fer fakt\u00f6rler kilo kayb\u0131n\u0131 baz\u0131lar\u0131 i\u00e7in di\u011ferlerinden \u00e7ok daha zor hale getirir.<\/p>
Kilo vermek i\u00e7in m\u00fccadele ediyorsan\u0131z, yaln\u0131z de\u011filsiniz. Yap\u0131lacak en iyi \u015fey, her g\u00fcn maruz kald\u0131\u011f\u0131n\u0131z kilo verme g\u00fcr\u00fclt\u00fcs\u00fcn\u00fc bast\u0131rmak ve sizin i\u00e7in \u00e7al\u0131\u015fan besleyici ve s\u00fcrd\u00fcr\u00fclebilir bir diyet ve aktivite d\u00fczeni bulmakt\u0131r.<\/p>
SUMMARY<\/strong><\/p>
Weight loss is difficult for most people and requires consistency, self-love, hard work, and patience. Many factors may influence how easy it is for you to lose weight.<\/p><\/blockquote>
17. Kilo kayb\u0131 i\u00e7in kalori ve makrolar\u0131n izlenmesi gereklidir<\/h2>
Kalori al\u0131m\u0131n\u0131z\u0131 tak\u0131nt\u0131 haline getirmek ve kilo vermek i\u00e7in dudaklar\u0131n\u0131z\u0131 ge\u00e7en her lokma yiyece\u011fi takip etmenize gerek yoktur.<\/p>
G\u0131da takibi fazla v\u00fccut ya\u011f\u0131n\u0131 kaybetmeye \u00e7al\u0131\u015f\u0131rken yararl\u0131 bir ara\u00e7 olsa da, herkes i\u00e7in do\u011fru de\u011fildir.<\/p>
Dahas\u0131, kalorileri izleyerek yiyeceklerle a\u015f\u0131r\u0131 me\u015fgul olmak, d\u00fczensiz yeme e\u011filimleri riskinin artmas\u0131yla ili\u015fkilendirilmi\u015ftir.<\/p>
SUMMARY<\/strong><\/p>
Although tracking calories may help some people lose weight, it\u2019s not necessary for everyone and may lead to disordered eating tendencies.<\/p><\/blockquote>
18. Y\u00fcksek kolesterol g\u0131dalar\u0131 sa\u011fl\u0131ks\u0131zd\u0131r<\/h2>
Kolesterol bak\u0131m\u0131ndan zengin yiyecekler, diyet kolesterol\u00fcn kalp sa\u011fl\u0131\u011f\u0131n\u0131 nas\u0131l etkiledi\u011fine dair yanl\u0131\u015f alg\u0131lar sayesinde k\u00f6t\u00fc bir rap haline geldi.<\/p>
Baz\u0131 insanlar diyet kolesterol\u00fcne di\u011ferlerinden daha duyarl\u0131 olsa da, genel olarak, besin yo\u011fun, kolesterol bak\u0131m\u0131ndan zengin yiyecekler sa\u011fl\u0131kl\u0131 bir diyete dahil edilebilir.<\/p>
Asl\u0131nda, diyetinize yumurta ve tam ya\u011fl\u0131 yo\u011furt gibi kolesterol bak\u0131m\u0131ndan zengin, besleyici yiyecekleri dahil etmek, dolgunluk duygular\u0131n\u0131 art\u0131rarak ve di\u011fer yiyeceklerin eksik oldu\u011fu \u00f6nemli besinleri sa\u011flayarak sa\u011fl\u0131\u011f\u0131 art\u0131rabilir.<\/p>
SUMMARY<\/strong><\/p>
High cholesterol foods like eggs and full fat yogurt are highly nutritious. Although genetic factors make some people more sensitive to dietary cholesterol, for most people, high cholesterol foods can be included as part of a healthy diet.<\/p><\/blockquote>
19. Yeme bozukluklar\u0131 sadece kad\u0131nlar\u0131 etkiler<\/h2>
Bir\u00e7ok insan yeme bozukluklar\u0131n\u0131n ve d\u00fczensiz yeme e\u011filimlerinin sadece kad\u0131nlar\u0131 etkiledi\u011fini varsayar. Ger\u00e7ekte, ergen ve yeti\u015fkin erkekler de risk alt\u0131ndad\u0131r.<\/p>
Dahas\u0131, Amerika Birle\u015fik Devletleri’ndeki ergen erkeklerin% 30’undan fazlas\u0131 v\u00fccut memnuniyetsizli\u011fini ve ideal v\u00fccut tiplerine elde etmek i\u00e7in sa\u011fl\u0131ks\u0131z y\u00f6ntemler kulland\u0131\u011f\u0131n\u0131 bildirmektedir.<\/p>
Yeme bozukluklar\u0131n\u0131n erkeklerde kad\u0131nlardan farkl\u0131 oldu\u011funu ve e\u015fcinsel veya biseks\u00fcel olan ergen ve gen\u00e7 yeti\u015fkin erkeklerde daha yayg\u0131n oldu\u011funu ve erkek n\u00fcfusuna daha iyi adapte olan yeme bozuklu\u011fu tedavilerine olan ihtiyac\u0131 vurgulad\u0131\u011f\u0131n\u0131 belirtmek \u00f6nemlidir.<\/p>
SUMMARY<\/strong><\/p>
Eating disorders affect both men and women. However, eating disorders present differently in men than women, highlighting the need for eating disorder treatments that are better adapted to the male population.<\/p><\/blockquote>
20. Karbonhidrat kilo alman\u0131z\u0131 sa\u011flar\u00a0<\/h2>
Ya\u011f, kilo al\u0131m\u0131n\u0131 ve kalp hastal\u0131klar\u0131n\u0131 te\u015fvik etmekle su\u00e7land\u0131\u011f\u0131 gibi, karbonhidratlar da bir\u00e7ok insan taraf\u0131ndan bu makro besin maddesini t\u00fcketmenin obezite, diyabet ve di\u011fer olumsuz sa\u011fl\u0131k etkilerine neden olaca\u011f\u0131 korkusuyla d\u0131\u015flanm\u0131\u015ft\u0131r.<\/p>
Ger\u00e7ekte, ni\u015fastal\u0131 k\u00f6k sebzeler, eski tah\u0131llar ve baklagiller gibi lif, vitamin ve mineral bak\u0131m\u0131ndan y\u00fcksek olan orta miktarda besleyici karbonhidrat yemek sa\u011fl\u0131\u011f\u0131n\u0131za fayda sa\u011flayacakt\u0131r – zarar vermez.<\/p>
\u00d6rne\u011fin, \u00f6zellikle akdeniz diyeti gibi \u00fcr\u00fcnlerden, sa\u011fl\u0131kl\u0131 ya\u011flardan ve proteinlerden elde edilen y\u00fcksek lifli karbonhidratlar\u0131n dengeli bir kar\u0131\u015f\u0131m\u0131n\u0131 i\u00e7eren diyet d\u00fczenleri, obezite, diyabet, baz\u0131 kanserler ve kalp hastal\u0131\u011f\u0131 riskinin azalmas\u0131yla ili\u015fkilendirilmi\u015ftir.<\/p>
Bununla birlikte, kek, kurabiye, tatland\u0131r\u0131lm\u0131\u015f i\u00e7ecekler ve beyaz ekmek gibi karbonhidrat bak\u0131m\u0131ndan zengin yiyecekler k\u0131s\u0131tlanmal\u0131d\u0131r, \u00e7\u00fcnk\u00fc bu yiyecekler fazla yendi\u011finde kilo al\u0131m\u0131n\u0131 ve hastal\u0131k riskini art\u0131rabilir. G\u00f6rd\u00fc\u011f\u00fcn\u00fcz gibi, g\u0131da kalitesi hastal\u0131k riskinin ana tahmincisidir.<\/p>
SUMMARY<\/strong><\/p>
Including healthy carb choices in your diet won\u2019t make you gain weight. However, following unhealthy eating patters and overindulging in carb-rich sugary foods will lead to weight gain.<\/p><\/blockquote> ","protected":false},"excerpt":{"rendered":"
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