{"id":13686,"date":"2021-11-02T13:46:53","date_gmt":"2021-11-02T10:46:53","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=13686"},"modified":"2023-01-17T14:23:20","modified_gmt":"2023-01-17T11:23:20","slug":"saglikli-bir-sekilde-kilo-vermek-icin-kahvaltinin-onemi","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/saglikli-bir-sekilde-kilo-vermek-icin-kahvaltinin-onemi\/","title":{"rendered":"Sa\u011fl\u0131kl\u0131 Bir \u015eekilde Kilo Vermek \u0130\u00e7in Kahvalt\u0131n\u0131n \u00d6nemi"},"content":{"rendered":"<p>&#8220;Kahvalt\u0131y\u0131 asla atlamay\u0131n&#8221; tavsiyesinin genel ge\u00e7er bir tavsiye oldu\u011funu d\u00fc\u015f\u00fcnebilirsiniz ancak ara\u015ft\u0131rmalar, g\u00fcn\u00fcn en \u00f6nemli \u00f6\u011f\u00fcn\u00fcne yer a\u00e7mak i\u00e7in \u00e7ok daha fazla sebep oldu\u011funu g\u00f6steriyor. Sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo vermek isteyenler i\u00e7in <strong>kahvalt\u0131n\u0131n \u00f6nemi<\/strong> su g\u00f6t\u00fcrmez bir ger\u00e7ek.<\/p>\n<p><strong>Kahvalt\u0131n\u0131n<\/strong> muhtemelen en etkili faydas\u0131, metabolizman\u0131z\u0131 h\u0131zland\u0131rmas\u0131 ve b\u00f6ylece g\u00fcn boyunca daha fazla kalori yakman\u0131za yard\u0131mc\u0131 olmas\u0131d\u0131r. <strong>Kahvalt\u0131<\/strong> yapt\u0131\u011f\u0131n\u0131zda, v\u00fccudunuza g\u00fcn boyunca al\u0131nmas\u0131 gereken \u00e7ok fazla kalori oldu\u011funu s\u00f6ylersiniz. Kahvalt\u0131y\u0131 atlad\u0131\u011f\u0131n\u0131zda ise v\u00fccudunuzun ald\u0131\u011f\u0131 mesaj, gelen kalorileri yakmak yerine muhafaza etmesi gerekti\u011fidir. Son y\u0131llarda yap\u0131lan ara\u015ft\u0131rmalar, <strong>kahvalt\u0131y\u0131<\/strong> atlayan insanlar\u0131n g\u00fcn i\u00e7inde daha az kalori t\u00fcketmelerine ra\u011fmen, v\u00fccut kitle indekslerinin daha y\u00fcksek olma e\u011filiminde olduklar\u0131n\u0131 buldu.<\/p>\n<h4><strong>Sabahlar\u0131 yemenin faydalar\u0131<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13688 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_1137634541.jpg\" alt=\"kahvalt\u0131n\u0131n \u00f6nemi\" width=\"1000\" height=\"667\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_1137634541.jpg 1000w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_1137634541-300x200.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_1137634541-768x512.jpg 768w\" data-sizes=\"(max-width: 1000px) 100vw, 1000px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1000px; --smush-placeholder-aspect-ratio: 1000\/667;\" \/><\/p>\n<p>Sabahlar\u0131 sa\u011fl\u0131kl\u0131 ve doyurucu bir \u00f6\u011f\u00fcnle g\u00fcne ba\u015flarsan\u0131z, g\u00fcn i\u00e7inde genellikle a\u00e7l\u0131ktan dolay\u0131 yedi\u011finiz at\u0131\u015ft\u0131rmal\u0131klar\u0131 yemeye daha az yatk\u0131n olursunuz. <strong>Kahvalt\u0131n\u0131n<\/strong> <strong>\u00f6nemi<\/strong> \u015fu \u015fekilde kar\u015f\u0131m\u0131za \u00e7\u0131k\u0131yor:<\/p>\n<ul>\n<li>Daha d\u00fc\u015f\u00fck bir v\u00fccut kitle indeksi<\/li>\n<li>G\u00fcn boyunca daha az ya\u011f t\u00fcketmek<\/li>\n<li>Meyve ve sebzenin yeterli \u00f6l\u00e7\u00fcde t\u00fcketimi<\/li>\n<li>Daha y\u00fcksek g\u00fcnl\u00fck kalsiyum al\u0131m\u0131<\/li>\n<li>Daha y\u00fcksek g\u00fcnl\u00fck lif al\u0131m\u0131<\/li>\n<li>Daha iyi performansa sahip olma (okul \u00e7a\u011f\u0131ndaki \u00e7ocuklar i\u00e7in haf\u0131za ve dikkat)<\/li>\n<\/ul>\n<h4><strong>Sabah \u00f6\u011f\u00fcn\u00fcn\u00fc ka\u00e7\u0131rman\u0131n dezavantajlar\u0131<\/strong><\/h4>\n<p>Kahvalt\u0131y\u0131 atlad\u0131\u011f\u0131n\u0131zda v\u00fccudunuz gelen kalorileri yakmak yerine muhafaza eder. <strong>Kahvalt\u0131y\u0131<\/strong> atlaman\u0131n bir dizi dezavantaj\u0131 vard\u0131r.<\/p>\n<ul>\n<li>Fazla kilolu olma olas\u0131l\u0131\u011f\u0131n\u0131z y\u00fcksektir.<\/li>\n<li>Meyve ve sebze t\u00fcketimine ili\u015fkin yeterli t\u00fcketimi kar\u015f\u0131lama olas\u0131l\u0131\u011f\u0131n\u0131z daha d\u00fc\u015f\u00fckt\u00fcr.<\/li>\n<li>Sa\u011fl\u0131ks\u0131z at\u0131\u015ft\u0131rmal\u0131klar t\u00fcketme olas\u0131l\u0131\u011f\u0131 y\u00fcksektir.<\/li>\n<\/ul>\n<h4><strong>Sa\u011fl\u0131kl\u0131 kahvalt\u0131 se\u00e7imleri yapmak<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-13689 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_730734136.jpg\" alt=\"\" width=\"1000\" height=\"662\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_730734136.jpg 1000w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_730734136-300x199.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/shutterstock_730734136-768x508.jpg 768w\" data-sizes=\"(max-width: 1000px) 100vw, 1000px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1000px; --smush-placeholder-aspect-ratio: 1000\/662;\" \/><\/p>\n<p>Bir kurabiye ve bir fincan kahvenin a\u00e7l\u0131\u011f\u0131n\u0131z\u0131 giderece\u011fini d\u00fc\u015f\u00fcnebilirsiniz ancak uzmanlar g\u00fcne ba\u015flamak i\u00e7in ne se\u00e7ti\u011finiz konusunda daha dikkatli olman\u0131z\u0131 tavsiye ediyor. Sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo vermek i\u00e7in kahvalt\u0131da dikkat etmeniz gerekenleri sizler i\u00e7in s\u0131ralad\u0131k.<\/p>\n<ul>\n<li>Taze meyve ve az ya\u011fl\u0131 s\u00fct t\u00fcketebilirsiniz.<\/li>\n<li>Taze\/dondurulmu\u015f meyve ile az ya\u011fl\u0131 protein i\u00e7ece\u011fi veya f\u0131st\u0131k ezmesiyle (yemek ka\u015f\u0131\u011f\u0131 ile) y\u00fcksek lifli tost veya simit yiyebilirsiniz.<\/li>\n<li>Ayr\u0131ca bir porsiyon taze meyveyi daha sonra sabah ortas\u0131 at\u0131\u015ft\u0131rmal\u0131\u011f\u0131 olarak da t\u00fcketebilirsiniz.<\/li>\n<li>Sa\u011fl\u0131kl\u0131 se\u00e7imler olup olmad\u0131\u011f\u0131n\u0131 g\u00f6rmek i\u00e7in i\u015flenmi\u015f yiyeceklerdeki etiketleri mutlaka okuyun. \u00d6zellikle protein barlar ve baz\u0131 yo\u011furtlar \u00e7ok fazla \u015feker i\u00e7erebilir. \u015eekeri 20 gram\u0131n alt\u0131nda tutmaya \u00e7al\u0131\u015fabilir ve yakla\u015f\u0131k 6-10 gram protein ve 3 gr veya daha \u00e7ok lif i\u00e7eren barlar\u0131 tercih edebilirsiniz.<\/li>\n<\/ul>\n<h4><strong>Kahvalt\u0131 kan \u015fekerini dengeler ve <\/strong><strong>metabolizman\u0131z\u0131 harekete ge\u00e7irir<\/strong><\/h4>\n<p>Sabahlar\u0131 yemek yemek, v\u00fccudunuzun kan \u015fekeri olarak da adland\u0131r\u0131lan glikozu daha iyi par\u00e7alamas\u0131na yard\u0131mc\u0131 olur. Asl\u0131nda, uyand\u0131ktan sonraki iki saat i\u00e7inde meyve, tah\u0131l ve ya\u011fs\u0131z proteinleri yiyerek g\u00fcn boyunca glikoz dalgalanmalar\u0131n\u0131 \u00f6nleyebilirsiniz.<\/p>\n<p><strong>Kahvalt\u0131n\u0131n \u00f6nemi <\/strong>aras\u0131nda bir di\u011fer etken ise sabahlar\u0131 metabolizman\u0131z\u0131 h\u0131zland\u0131rmas\u0131d\u0131r. Metabolizman\u0131z\u0131 erken \u00e7al\u0131\u015ft\u0131rmak da g\u00fcn boyunca kalori yakman\u0131za yard\u0131mc\u0131 olur. Kahvalt\u0131y\u0131 atlamak, v\u00fccudunuza fazladan kalori yakmak yerine korumas\u0131n\u0131 s\u00f6yler.<\/p>\n<h4><strong>Kahvalt\u0131 daha sa\u011fl\u0131kl\u0131 beslenmeyi te\u015fvik eder<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"alignnone wp-image-13690 size-large lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10421187575858-e1635840566243-1024x745.jpg\" alt=\"\" width=\"1024\" height=\"745\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10421187575858-e1635840566243-1024x745.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10421187575858-e1635840566243-300x218.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10421187575858-e1635840566243-768x559.jpg 768w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/10421187575858-e1635840566243.jpg 1500w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/745;\" \/><\/p>\n<p><strong>Kahvalt\u0131<\/strong>, g\u00fcnl\u00fck \u00f6nerilen meyve ve sebze porsiyonlar\u0131na ula\u015fman\u0131za yard\u0131mc\u0131 olur. <strong>Kahvalt\u0131<\/strong> yapanlar\u0131n, \u00f6\u011f\u00fcn atlayanlara g\u00f6re daha fazla s\u00fct ve tam tah\u0131l t\u00fcketme e\u011filiminde olduklar\u0131 g\u00f6r\u00fcl\u00fcr.<\/p>\n<p>Bildi\u011finiz \u00fczere, s\u00fct v\u00fccudunuz i\u00e7in \u00f6nemli bir kalsiyum deste\u011fidir. <a href=\"https:\/\/www.hepsiburada.com\/alpro-muzlu-soya-sutu-250-ml-x-6-adet-p-HBV00000PK8S0\">Alpro Muzlu Soya S\u00fct\u00fc<\/a> kalsiyum eksi\u011finizi gidermek i\u00e7in leziz bir alternatif olabilir. <strong>Kahvalt\u0131<\/strong> ayr\u0131ca midenizi doldurarak g\u00fcn\u00fcn ilerleyen saatlerinde a\u015f\u0131r\u0131 yemekten ve at\u0131\u015ft\u0131rmalardan ka\u00e7\u0131nman\u0131za yard\u0131mc\u0131 olur.<\/p>\n<h4><strong>Kahvalt\u0131 kalp sa\u011fl\u0131\u011f\u0131n\u0131 destekler ve <\/strong><strong>enerji seviyelerini y\u00fckseltir<\/strong><\/h4>\n<p>Yap\u0131lan ara\u015ft\u0131rmalara g\u00f6re bu \u00f6\u011f\u00fcn\u00fc atlayan insanlar ekstra kilo alma e\u011filiminde olurlar. Kilo al\u0131m\u0131 da kalp hastal\u0131\u011f\u0131na katk\u0131da bulunabilecek y\u00fcksek kolesterol ve y\u00fcksek tansiyona katk\u0131da bulunur. Tabii ki ne zaman yedi\u011finiz kadar ne yedi\u011finiz de \u00f6nemli. Sa\u011fl\u0131kl\u0131 tah\u0131llar, protein ve meyve sebze t\u00fcketti\u011finizden emin olun.<\/p>\n<p><strong>Kahvalt\u0131<\/strong> v\u00fccuda enerji verir. Kahvalt\u0131 yapan insanlar\u0131n fiziksel aktivitelerinde yapmayanlara g\u00f6re bir art\u0131\u015f g\u00f6zlemlenmektedir. Aktivite de kilo al\u0131m\u0131n\u0131 ve yorgunlu\u011fu \u00f6nlemeye yard\u0131mc\u0131 olur.<\/p>\n<h4><strong>Kahvalt\u0131 beyni uyar\u0131r<\/strong><\/h4>\n<p><img decoding=\"async\" class=\"size-full wp-image-13692 aligncenter lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/110000066677594.jpg\" alt=\"kahvalt\u0131n\u0131n \u00f6nemi\" width=\"500\" height=\"500\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/110000066677594.jpg 500w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/110000066677594-300x300.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2021\/11\/110000066677594-150x150.jpg 150w\" data-sizes=\"(max-width: 500px) 100vw, 500px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 500px; --smush-placeholder-aspect-ratio: 500\/500;\" \/><\/p>\n<p>Kahvalt\u0131 yapmak zihinsel bir avantaj sa\u011flayabilir. Kararl\u0131 glikoz seviyeleri; odaklanma, ak\u0131l y\u00fcr\u00fctme ve bilgileri i\u015fleme yetene\u011finize yard\u0131mc\u0131 olabilir. Kendinizi sa\u011fl\u0131kl\u0131 bir kahvalt\u0131 \u00f6\u011f\u00fcn\u00fcne al\u0131\u015ft\u0131rmak istiyorsan\u0131z veya men\u00fc i\u00e7in de\u011fi\u015fik ve leziz fikirler ar\u0131yorsan\u0131z bir diyetisyene dan\u0131\u015fabilirsiniz.<\/p>\n<p>Bu noktada Nilay Ke\u00e7eci\u2019nin <a href=\"https:\/\/www.hepsiburada.com\/diyet-hakkinda-her-sey-nilay-kececi-p-HBCV00000OEJPE\">Diyet Hakk\u0131nda Her \u015eey<\/a> adl\u0131 kitab\u0131n\u0131 okuman\u0131z\u0131 tavsiye ediyoruz. Unutmay\u0131n, kahvalt\u0131 yapmak egzersiz yapmak gibidir. Sabahlar\u0131 buna yer a\u00e7arsan\u0131z, g\u00fcn boyunca harika g\u00f6r\u00fcnecek ve hissedeceksiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;Kahvalt\u0131y\u0131 asla atlamay\u0131n&#8221; tavsiyesinin genel ge\u00e7er bir tavsiye oldu\u011funu d\u00fc\u015f\u00fcnebilirsiniz ancak ara\u015ft\u0131rmalar, g\u00fcn\u00fcn en \u00f6nemli \u00f6\u011f\u00fcn\u00fcne yer a\u00e7mak i\u00e7in \u00e7ok [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":13687,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70],"tags":[],"class_list":["post-13686","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-form"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sa\u011fl\u0131kl\u0131 Bir \u015eekilde Kilo Vermek \u0130\u00e7in Kahvalt\u0131n\u0131n \u00d6nemi - 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