![\"\"](\"https:\/\/www.news-medical.net\/image.axd?picture=2018%2F11%2Fshutterstock_597660296.jpg\")
<\/figure>\nBir ketojenik diyet, ya da k\u0131saca Keto, \u00f6nemli \u00f6l\u00e7\u00fcde karbonhidrat azalt\u0131r pop\u00fcler bir diyettir. Tipik olarak, bir ki\u015fi karbonhidrat kendi kalori y\u00fczde 10 yiyecek, genellikle g\u00fcnde yakla\u015f\u0131k 20 gram. Bu kalori \u00e7o\u011fu protein ve sa\u011fl\u0131kl\u0131 ya\u011flar geliyor demektir. Ama\u00e7 ketozis i\u00e7ine v\u00fccudunuzun almak i\u00e7in, ya\u011f yakar ama yine de v\u00fccut yak\u0131tlar bir devlet.<\/p>\n
D\u00fczg\u00fcn bir keto diyet yapmak i\u00e7in, diyet baz\u0131 sa\u011fl\u0131kl\u0131 g\u0131dalar ortadan kald\u0131rmak zorunda kalacak. \u00d6rne\u011fin, bir elma genellikle i\u00e7inde 25 karbonhidrat vard\u0131r. Bu diyetin g\u00fcne izin verdi\u011finden daha fazla. Bunun yerine, daha k\u00fc\u00e7\u00fck porsiyonlarda \u00e7ilek, hindistan cevizi, \u015feftali, kavun ve karpuz yiyor olacaks\u0131n\u0131z.<\/p>\n
E\u011fer tad\u0131n\u0131 \u00e7\u0131karabilirsiniz hi\u00e7bir kalori ile \u00e7e\u015fitli g\u0131dalar da vard\u0131r. Deniz \u00fcr\u00fcnleri, ya\u011fs\u0131z et, brokoli, karnabahar, yaprakl\u0131 ye\u015fillikler, yumurta ve s\u00fct \u00fcr\u00fcnleri genellikle g\u00fcnl\u00fck yemeklerin bir par\u00e7as\u0131 haline gelir.<\/p>\n
Tahmin edilebildi\u011fi gibi, sa\u011fl\u0131ks\u0131z \u00f6\u011felerin bir s\u00fcr\u00fc tamamen s\u0131n\u0131rlar\u0131 vard\u0131r. Su, k\u00f6p\u00fckl\u00fc su, kahve ve \u00e7ay gibi baz\u0131 s\u0131f\u0131r kalorili i\u00e7ecekler kabul edilebilir, ancak d\u00fczenli soda ve en alkol karbonhidrat s\u0131n\u0131rlar\u0131 \u00fczerinde koyaca\u011f\u0131z. Baz\u0131 insanlar smoothies yapmak veya bir tedavi olarak keto sallar sat\u0131n almak se\u00e7in.<\/p>\n
Do\u011fal \u00dcr\u00fcnler ve \u00c7\u00f6z\u00fcmler<\/h2>\n
Genel sa\u011fl\u0131k ile yard\u0131mc\u0131 olmak i\u00e7in \u00e7e\u015fitli do\u011fal \u00fcr\u00fcnler ve ev ila\u00e7lar\u0131 vard\u0131r. \u00dcr\u00fcnleri ara\u015ft\u0131rmaya ba\u015flamadan \u00f6nce, ihtiya\u00e7lar\u0131n\u0131z\u0131 de\u011ferlendirmeli ve sa\u011fl\u0131k hedeflerinizi belirlemelisiniz. Doktorunuzla konu\u015ftuktan sonra, sisteminizin eksik olabilir besin belirlemenize yard\u0131mc\u0131 olmak i\u00e7in bir kan testi tavsiye edebilir. Ayr\u0131ca hangi \u00fcr\u00fcnlerin kullan\u0131laca\u011f\u0131 konusunda da tavsiyelerde bulunabilirler. Baz\u0131 durumlarda, onlar multivitaminler \u00f6nerebilir veya diyet i\u00e7in \u00f6zel g\u0131dalar ekleyerek.<\/p>\n
Keto Diyeti Ya\u011f Nas\u0131l Yanar?<\/h2>\n
Ya\u011f ile karbonhidrat de\u011fi\u015ftirerek, ketozis i\u00e7ine v\u00fccudunuzun kand\u0131rma vard\u0131r. Bunun yerine enerji i\u00e7in glikoz yakma, ketozis depolanan ya\u011f yakmak i\u00e7in v\u00fccut te\u015fvik eder. Karbonhidrat al\u0131m\u0131 n\u0131z ne kadar d\u00fc\u015f\u00fckse, glikozunuzun da o kadar d\u00fc\u015f\u00fck olmas\u0131 ve bu nedenle daha fazla yanmas\u0131. Ayr\u0131ca yak\u0131ndan ne yemek ve ka\u00e7 kalori al\u0131yor izliyor \u00e7\u00fcnk\u00fc, keto diyet kilo yard\u0131mc\u0131 olabilir.<\/p>\n
Keto’da Yken \u0130pu\u00e7lar\u0131<\/h2>\n
S\u0131k\u0131 bir Keto diyet i\u00e7ine Atlama \u00e7o\u011fu insan i\u00e7in zor olabilir. Karbonhidrat\u0131 en aza indirgetmek i\u00e7in \u00e7ok fazla disiplin gerektirir ve bir hile \u00f6\u011fesi nezizse sizi d\u0131\u015far\u0131 atabilir. Bir uygulamay\u0131 kullanarak g\u0131da al\u0131m\u0131n\u0131z\u0131 takip etmek, \u00f6zellikle g\u00fcnl\u00fck karbonhidrat al\u0131m\u0131n\u0131z\u0131 izlemeye \u00e7al\u0131\u015f\u0131rken \u00e7ok yararl\u0131 olabilir.<\/p>\n
\u00d6nceden yemek planlama da Keto bir zorunluluktur. E\u011fer zaman\u0131n varsa, b\u00fcy\u00fck yemekler haz\u0131rlay\u0131n ve art\u0131klar\u0131 ay\u0131r\u0131n. Bu daha kolay ne yiyor izlemek i\u00e7in yapacak ve k\u0131s\u0131tlayan olmal\u0131d\u0131r g\u0131dalar ula\u015fmak i\u00e7in cazip olmayacakt\u0131r.<\/p>\n
Keto \u00fczerinde iken, \u00f6zellikle d\u0131\u015far\u0131 ba\u015flarken, v\u00fccudunuzun bir \u00e7ok de\u011fi\u015fiklik ge\u00e7irebilir. Bu v\u00fccudunuzun ayarlar gibi grip benzeri belirtiler \u00fcretebilir. G\u00fcn boyunca bol su i\u00e7in. E\u011fer hasta hissediyorsan\u0131z, elektrolitler ile d\u00fc\u015f\u00fck karbonhidrat i\u00e7ecek bulmay\u0131 deneyin veya ak\u015fam yeme\u011fi ne tuz biraz ekleyin. Bu semptomlar\u0131 azaltmaya yard\u0131mc\u0131 olabilir.<\/p>\n
\u0130htiya\u00e7lar\u0131n\u0131za Uygun Bir Diyet Plan\u0131 Se\u00e7in<\/h2>\n
Ne yemek vard\u0131r ve sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 daha iyi beslenme al\u0131\u015fkanl\u0131klar\u0131 geli\u015ftirme ile ba\u015flar. E\u011fer kilo kayb\u0131 veya genel sa\u011fl\u0131k i\u00e7in deneyebilirsiniz birka\u00e7 farkl\u0131 pop\u00fcler diyetler vard\u0131r. E\u011fer bir vitamin eksikli\u011fi, diyabet, ya da di\u011fer t\u0131bbi durum gibi \u00f6zel sa\u011fl\u0131k ihtiya\u00e7lar\u0131 varsa, doktorunuzla konu\u015farak ba\u015flay\u0131n. Genel sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 te\u015fvik edecek bir plan se\u00e7menize yard\u0131mc\u0131 olabilirler.<\/p>\n
Baz\u0131 insanlar da yava\u015f yava\u015f onlar i\u00e7in iyi olmayan g\u0131dalar ortadan kald\u0131rmak i\u00e7in se\u00e7in. \u00d6rne\u011fin, bir hafta soda vazge\u00e7mek ve fast food sonraki olabilir. Bu h\u0131zl\u0131 sonu\u00e7lar \u00fcretmek olmasa da, daha kolay ya\u015fam tarz\u0131n\u0131zda kal\u0131c\u0131 de\u011fi\u015fiklikler yapmak i\u00e7in yapabilirsiniz.<\/p>\n
\n","protected":false},"excerpt":{"rendered":"
Hayat\u0131n\u0131 de\u011fi\u015ftirmek asla kolay de\u011fildir. Ne zaman sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00f6z konusu oldu\u011funda, her g\u00fcn k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler yapmak gerekir. Keto […]<\/p>\n","protected":false},"author":2,"featured_media":9520,"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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