{"id":86485,"date":"2026-01-17T11:14:07","date_gmt":"2026-01-17T11:14:07","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=86485"},"modified":"2026-01-17T11:14:08","modified_gmt":"2026-01-17T11:14:08","slug":"saglikli-yasam-tarzi-beslenme-akilda-tutulmasi-gereken-bazi-ek-tavsiyeler","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=86485&lang=tr","title":{"rendered":"Sa\u011fl\u0131kl\u0131 Ya\u015fam Tarz\u0131 Beslenme (Ak\u0131lda Tutulmas\u0131 Gereken Baz\u0131 Ek Tavsiyeler)"},"content":{"rendered":"\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Sa\u011fl\u0131kl\u0131 Ya\u015fam Tarz\u0131 Beslenme (Ak\u0131lda Tutulmas\u0131 Gereken Baz\u0131 Ek Tavsiyeler)<\/strong><\/h1>\n\n\n\n<div style=\"text-align: center\"><figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"lazyload smush-lazyload-video smush-lazyload-youtube\" style=\"--smush-video-aspect-ratio: 500\/281\" data-bg-image=\"url(https:\/\/healthinyourplanet.com\/wp-admin\/admin-ajax.php?action=smush_video_thumbnail&#038;url=https%3A%2F%2Fwww.youtube.com%2Fembed%2FDqA25Ug71Mc%3Ffeature%3Doembed&#038;video_width=500&#038;video_height=281)\" ><iframe title=\"Norah Jones - Carry On\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/DqA25Ug71Mc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\"><\/iframe><span class=\"smush-play-btn\" role=\"button\" aria-label=\"Play video\">\r\n\t\t\t\t<span tabindex=\"0\" class=\"smush-play-btn-inner\">\r\n\t\t\t\t\t<span>Play<\/span>\r\n\t\t\t\t<\/span>\r\n\t\t\t<\/span><\/div>\n<\/div><\/figure><\/div>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00d6nerilen G\u00fcnl\u00fck \u015eeker T\u00fcketimi<\/strong><\/h2>\n\n\n<p>Doktorlar Fr\u00e9d\u00e9ric Saldmann ve David Servan-Schreiber kitaplar\u0131nda a\u015f\u0131r\u0131 \u015feker t\u00fcketiminin tehlikelerini anlat\u0131yor. As\u0131l \u00f6nemli olan\u0131n ara s\u0131ra yap\u0131lan a\u015f\u0131r\u0131l\u0131klar de\u011fil, uzun vadeli al\u0131\u015fkanl\u0131klar oldu\u011funu vurguluyorlar.<\/p>\n\n\n<p>A\u015fa\u011f\u0131daki bilgiler, fark\u0131ndal\u0131\u011f\u0131 art\u0131rmak ve \u015feker t\u00fcketimini daha esnek ve bilin\u00e7li bir \u015fekilde y\u00f6netmek i\u00e7in zihinsel bir resim olu\u015fturmaya yard\u0131mc\u0131 olmak amac\u0131yla haz\u0131rlanm\u0131\u015ft\u0131r.<\/p>\n\n\n<p>Rafine \u015feker (pancar \u015fekeri), di\u011fer \u015feker t\u00fcrleri ve buna katk\u0131da bulunan fakt\u00f6rlerle birlikte, kanser riskinin artmas\u0131yla \u00f6nemli \u00f6l\u00e7\u00fcde ba\u011flant\u0131l\u0131d\u0131r. Risk, t\u00fcketilen miktara ve t\u00fcketildi\u011fi g\u00fcn\u00fcn saatine g\u00f6re de\u011fi\u015fir.<\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Genel Y\u00f6nergeler<\/strong><\/h2>\n\n\n<p>Ara\u015ft\u0131rmalara g\u00f6re, kanser geli\u015fimini tetikleyebilecek maksimum g\u00fcnl\u00fck \u015feker al\u0131m\u0131 yakla\u015f\u0131k olarak \u015f\u00f6yledir:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Erkekler<\/strong>: G\u00fcnde 50 gram<\/li>\n\n\n\n<li><strong>Kad\u0131nlar<\/strong>: G\u00fcnde 40 gram<\/li>\n<\/ul>\n\n\n<p>Bu e\u015fik, ya\u015fam standard\u0131 ve sa\u011fl\u0131k hizmetlerinin nispeten y\u00fcksek oldu\u011fu Fransa gibi geli\u015fmi\u015f \u00fclkeler i\u00e7in ge\u00e7erlidir. Bu seviyeleri a\u015fmak, kanser ve di\u011fer kronik hastal\u0131k riskini art\u0131r\u0131r.<\/p>\n\n\n<p>Kanada gibi di\u011fer \u00fclkelerde ise \u00f6nerilen maksimum miktar daha da d\u00fc\u015f\u00fckt\u00fcr:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Erkekler<\/strong>: G\u00fcnde 25 gram<\/li>\n\n\n\n<li><strong>Kad\u0131nlar<\/strong>: G\u00fcnde 20 gram<\/li>\n<\/ul>\n\n\n<p>Her hal\u00fckarda, Dr. Servan-Schreiber i\u015flenmi\u015f \u015fekeri m\u00fcmk\u00fcn oldu\u011funca ka\u00e7\u0131nmay\u0131 \u00f6nerir, \u00e7\u00fcnk\u00fc &#8220;\u015eeker daha fazla \u015feker ister.&#8221; Tatl\u0131 yemek, genellikle tatl\u0131 iste\u011finizi ve g\u00fcnl\u00fck al\u0131m\u0131n\u0131z\u0131 art\u0131r\u0131r. Ne kadar \u00e7ok \u015feker yerseniz, ertesi g\u00fcn o kadar a\u00e7 hissedebilirsiniz.<\/p>\n\n\n<p>Basit bir deney: herhangi bir yerel marketi ziyaret edin ve tatl\u0131lar\u0131 inceleyin. \u00c7o\u011fu \u00e7ok y\u00fcksek miktarda \u015feker i\u00e7erir. \u00d6rne\u011fin, bir <strong>kutu kola<\/strong> yakla\u015f\u0131k <strong>45 gram \u015feker<\/strong> i\u00e7erir; <strong>bu<\/strong> <strong>da<\/strong> <strong>12 \u015feker k\u00fcp<\/strong>\u00fcne e\u015fittir. Bu, tek bir kutu kola ile g\u00fcnl\u00fck s\u0131n\u0131r\u0131n \u00e7oktan a\u015f\u0131ld\u0131\u011f\u0131 anlam\u0131na gelir.<\/p>\n\n\n<p>\u00c7evremizdeki \u015feker miktarlar\u0131n\u0131 anlamak, bir &#8220;zihinsel e\u015fik&#8221; olu\u015fturmam\u0131za yard\u0131mc\u0131<br><br>olabilir. Bu, partilere veya kutlamalara kat\u0131ld\u0131\u011f\u0131m\u0131zda yararl\u0131d\u0131r. Bu s\u0131n\u0131rlar\u0131 bilmek, her bir \u00fcr\u00fcnde ne kadar \u015feker oldu\u011funu g\u00f6rselle\u015ftirmenize yard\u0131mc\u0131 olur ve etiketlerdeki i\u00e7erikleri kontrol etmeye ba\u015flayabilirsiniz. Bir s\u00fcre sonra, baz\u0131 tatl\u0131lar\u0131n iyi, baz\u0131lar\u0131n\u0131n ise daha az iyi oldu\u011funu fark edersiniz. <strong>Yuka<\/strong><br><br>gibi uygulamalar, \u00fcr\u00fcnlerin barkodlar\u0131n\u0131 tarayarak \u015feker i\u00e7eri\u011fini tahmin etmeye yard\u0131mc\u0131 olabilir.<\/p>\n\n\n<p>Bu fark\u0131ndal\u0131k, sat\u0131n ald\u0131\u011f\u0131m\u0131z g\u0131dalar\u0131n \u00e7o\u011funun zaten \u00e7ok tatl\u0131 oldu\u011funu vurgulamaya yard\u0131mc\u0131 olur. Ara s\u0131ra kendimizi \u015f\u0131martmak sorun de\u011fildir, ancak \u00e7evremize ve ya\u015fam tarz\u0131m\u0131za ba\u011fl\u0131 olarak dikkatli olmal\u0131y\u0131z.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Tatland\u0131r\u0131c\u0131lar<\/strong><\/h2>\n\n\n<p>Baz\u0131 tatland\u0131r\u0131c\u0131lar \u015feker yerine kullan\u0131l\u0131r, ancak hepsi g\u00fcvenli de\u011fildir. \u00d6rne\u011fin, <strong>aspartam<\/strong> olas\u0131 bir &#8220;<strong>kanserojen<\/strong>&#8221; olarak s\u0131n\u0131fland\u0131r\u0131l\u0131r. Baz\u0131 alternatifler \u015feker al\u0131m\u0131n\u0131 azaltabilir, ancak ara\u015ft\u0131rmalara g\u00f6re bunlar mutlaka daha sa\u011fl\u0131kl\u0131 olmayabilir.<\/p>\n\n\n<p>Ayr\u0131ca unutmay\u0131n: <strong>\u015eeker her yerde bulunur<\/strong> ve g\u0131dalar\u0131n korunmas\u0131nda tuz gibi kullan\u0131l\u0131r. Konserve ye\u015fil fasulye bile ilave \u015feker i\u00e7erebilir ve bu da g\u00fcnl\u00fck \u015feker al\u0131m\u0131n\u0131za katk\u0131da bulunur.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Zamanlama \u00d6nemlidir<\/strong><\/h2>\n\n\n<p>\u015eekerin t\u00fcketildi\u011fi saat, v\u00fccut \u00fczerinde \u00f6nemli bir etkiye sahiptir. <strong>Sabahlar\u0131 \u015feker t\u00fcketimi,<\/strong> a\u00e7l\u0131k sonras\u0131 reaksiyonlar nedeniyle glisemik seviyede daha y\u00fcksek art\u0131\u015flara neden olur. Tatl\u0131lar\u0131 t\u00fcketmek i\u00e7in en uygun saatler <strong>\u00f6\u011fleden sonra 4<\/strong> civar\u0131 veya en az\u0131ndan \u00f6\u011fle yeme\u011finden sonrad\u0131r.<\/p>\n\n\n<p><strong>Bitter \u00e7ikolata<\/strong> (<em>y\u00fczde 70 kakao<\/em>) iyi bir at\u0131\u015ft\u0131rmal\u0131k se\u00e7ene\u011fi olabilir; kan \u015fekerinin y\u00fckselmesine daha az etki eder.<\/p>\n\n\n<p>Her \u00f6\u011f\u00fcn\u00fcn \u00f6nemli oldu\u011funu unutmay\u0131n, \u00e7\u00fcnk\u00fc \u00f6\u011f\u00fcn atlamak yo-yo diyet etkisi riskini art\u0131rabilir ve bilin\u00e7li yap\u0131lmazsa v\u00fccuda zararl\u0131 olabilir. Kahvalt\u0131n\u0131n g\u00fcn\u00fcn en \u00f6nemli \u00f6\u011f\u00fcn\u00fc oldu\u011funu biliyor muydunuz?<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Kanser ve H\u00fccre<\/strong><\/h2>\n\n\n<p>T\u00fcm insanlar sa\u011fl\u0131kl\u0131 ve potansiyel olarak kusurlu h\u00fccrelerin bir kar\u0131\u015f\u0131m\u0131na sahiptir. Ya\u015f\u0131 ne olursa olsun, herhangi bir ki\u015fi genetik, ya\u015fam tarz\u0131 veya h\u00fccresel mutasyon nedeniyle kansere yakalanabilir. Ancak beslenme ve al\u0131\u015fkanl\u0131klar riskleri azaltmada kritik bir rol oynar.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Vitamin Al\u0131m\u0131<\/strong><\/h2>\n\n\n<p>Bir\u00e7ok kayna\u011fa g\u00f6re (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Link<\/a><\/em>), miktara odaklanmak yerine <strong>\u00e7e\u015fitli<\/strong> besinler t\u00fcketmek daha iyidir.<\/p>\n\n\n<p>Vitamin al\u0131m\u0131n\u0131z\u0131 anlamak i\u00e7in, her bir vitamin i\u00e7in <strong>\u00f6nerilen g\u00fcnl\u00fck al\u0131m<\/strong> miktarlar\u0131n\u0131<strong> (RDA)<\/strong> g\u00f6zden ge\u00e7irerek ba\u015flay\u0131n. Takviyeler yard\u0131mc\u0131 olabilir, ancak her zaman en iyi se\u00e7enek de\u011fildir. \u00c7e\u015fitli, besin a\u00e7\u0131s\u0131ndan zengin bir diyet daha s\u00fcrd\u00fcr\u00fclebilir ve genellikle daha etkilidir. (\u00d6rnek: Baklagiller, B vitamini i\u00e7in iyi bir kaynakt\u0131r.)<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Her \u00f6\u011f\u00fcnde sebze t\u00fcketmeye \u00e7al\u0131\u015f\u0131n<\/strong><\/h2>\n\n\n<p>\u0130ngiltere Kanser Ara\u015ft\u0131rmalar\u0131 Kurumu \u015fu yemek yap\u0131s\u0131n\u0131 \u00f6nermektedir:<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img decoding=\"async\" width=\"680\" height=\"468\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86480 lazyload\" style=\"--smush-placeholder-width: 680px; --smush-placeholder-aspect-ratio: 680\/468;width:840px;height:auto\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final.jpg?lossy=2&strip=1&webp=1 680w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final-300x206.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2023\/11\/healthy_balanced_meal_plate_digital_final.jpg?size=512x352&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" data-original-sizes=\"(max-width: 680px) 100vw, 680px\" \/><\/figure>\n<\/div>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>%50 sebze<\/strong> (\u00f6zellikle \u0131spanak, brokoli, ye\u015fil fasulye gibi ye\u015fil sebzeler)<\/li>\n\n\n\n<li><strong>%25 protein<\/strong> (not: Bitkisel proteinler genellikle hayvansal proteinlere g\u00f6re daha az emilir)<\/li>\n\n\n\n<li><strong>%25 tah\u0131l\/karbonhidrat<\/strong> (\u00f6rne\u011fin pirin\u00e7, patates, baklagiller, kinoa, karabu\u011fday)<\/li>\n<\/ul>\n\n\n<p>Tah\u0131llar genellikle g\u00f6z ard\u0131 edilir, ancak vitamin al\u0131m\u0131, sindirim sa\u011fl\u0131\u011f\u0131 ve karaci\u011fer fonksiyonu i\u00e7in \u00e7ok \u00f6nemlidir.<\/p>\n\n\n<p><strong>\u0130pucu:<\/strong> Haftada iki kez baklagil t\u00fcketmek, B vitamini al\u0131m\u0131n\u0131z\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131rabilir ve sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirebilir.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Sebzeleri haz\u0131rlamakta zorlan\u0131yor musunuz? Her g\u00fcn yemek pi\u015firmekte zorlan\u0131yor musunuz?<\/strong><\/h2>\n\n\n<p>G\u00fcnl\u00fck yemek pi\u015firme size \u00e7ok zor geliyorsa, dikkat etmeniz gereken bir konu, su t\u00fcketiminiz ve beslenme d\u00fczeninizdir. Bu fakt\u00f6rler bazen motivasyonunuzu kaybetmenize neden olabilir. (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Ba\u011flant\u0131<\/a><\/em>).<\/p>\n\n\n<p>Ayr\u0131ca, mutfakta <strong>m\u00fczik<\/strong> \u00e7alarak i\u015fi daha e\u011flenceli hale getirmeye \u00e7al\u0131\u015fmak da yard\u0131mc\u0131 olabilir; bu, ruh halinizi iyile\u015ftirir ve zaman\u0131n iyi de\u011ferlendirildi\u011fini hissetmenize yard\u0131mc\u0131 olur. Ge\u00e7irdi\u011finiz zaman\u0131n ayn\u0131 oldu\u011funu fark etmeyeceksiniz. (<em>Music South the Savage \/ La music adoucie les moeurs<\/em>) s\u0131k s\u0131k bahsetti\u011fimiz gibi. (<a href=\"https:\/\/healthinyourplanet.com\/?p=4954\"><em>Ba\u011flant\u0131<\/em><\/a>)<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00c7ok \u0130yi Tencere Tak\u0131m\u0131 Kullan\u0131n<\/strong><\/h2>\n\n\n<p>Her 2 veya 3 g\u00fcnde bir b\u00fcy\u00fck g\u00fcve\u00e7 haz\u0131rlay\u0131n ve her \u00f6\u011f\u00fcn i\u00e7in sebzeleri &#8220;yeniden \u0131s\u0131t\u0131n&#8221;, b\u00f6ylece taba\u011f\u0131n yan\u0131nda her zaman haz\u0131r sebzeler olsun.<\/p>\n\n\n\n\n<p>Kuhn &amp; Rikon Casserole, Norve\u00e7 Marmite tekni\u011fini (<a href=\"https:\/\/cacommenceparmoi.org\/blog\/action\/marmite-norvegienne\/\"><em>Link<\/em><\/a>) kullanarak, tencerenin alt\u0131ndaki ate\u015fi kapatt\u0131ktan sonra bile yeme\u011fin daha uzun s\u00fcre s\u0131cak kalmas\u0131n\u0131 sa\u011flar.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>G\u00fcvenli K\u0131zartma Tavas\u0131 Kullan\u0131n (PFAS \u0130\u00e7ermez)<\/strong><\/h2>\n\n\n<p>Herhangi bir riskten ka\u00e7\u0131nmak i\u00e7in <strong>paslanmaz \u00e7elik <\/strong>tava <strong>(yap\u0131\u015fmaz kaplamas\u0131z) ve (teflon veya seramik kaplamas\u0131z)<\/strong> se\u00e7in. Teflon tavalar, \u00f6zellikle \u00e7izik veya kalitesiz teflon i\u00e7erenler, g\u0131dalara \u00e7ok h\u0131zl\u0131 bir \u015fekilde PFAS salabilir ve bu kimyasallar zararl\u0131d\u0131r.<\/p>\n\n\n\n<div class=\"wp-block-group alignfull has-kubio-color-6-background-color has-background\" style=\"padding-top:6vw;padding-right:6vw;padding-bottom:6vw;padding-left:6vw\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-group is-vertical is-content-justification-center is-nowrap is-layout-flex wp-container-core-group-is-layout-fdad46d8 wp-block-group-is-layout-flex\" style=\"padding-right:0;padding-left:0\"><h2 class=\"wp-block-heading has-kubio-color-5-color has-text-color has-link-color has-x-large-font-size wp-elements-29435e3f1a0cf22249bc40750a29f223\"><strong>Marka: &#8220;Vogue&#8221; K\u0131zartma Tavas\u0131<\/strong><\/h2>\n<\/div>\n\n\n\n<div class=\"wp-block-group alignwide has-x-large-font-size is-vertical is-content-justification-center is-nowrap is-layout-flex wp-container-core-group-is-layout-0df7028e wp-block-group-is-layout-flex\" style=\"padding-top:0;padding-right:0;padding-bottom:0;padding-left:0;font-style:normal;font-weight:700\">\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-2656d967 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:80%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-bottom is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:100%\"><div class=\"wp-block-image is-style-default\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"610\" height=\"610\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4.webp?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86484 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4.webp?lossy=2&strip=1&webp=1 610w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4-300x300.webp?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4-150x150.webp?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/m925_fryingpan4.webp?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 610px; --smush-placeholder-aspect-ratio: 610\/610;\" data-original-sizes=\"(max-width: 610px) 100vw, 610px\" \/><\/figure>\n<\/div><\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading has-kubio-color-5-color has-text-color has-link-color has-x-large-font-size wp-elements-71a4e450d3005e80569a0e8dd7363423\" style=\"font-style:normal;font-weight:700\"><strong>Marka: &#8220;Kuhn &amp; Rikon&#8221; K\u0131zartma Tavas\u0131<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-columns alignwide is-layout-flex wp-container-core-columns-is-layout-724a882f wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:69%\"><\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:33%\"><\/div>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><\/h2>\n<\/div><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Sebze Haz\u0131rlama Aletleri<\/strong><\/h2>\n\n\n<p>Ispanak veya brokoli haz\u0131rlamas\u0131 kolay sebzelerdir.<br>Ancak sert kabuklu \u00e7e\u015fitler (\u00f6rne\u011fin Scourge veya Butter-nut kaba\u011f\u0131) sa\u011fl\u0131k i\u00e7in \u00e7ok iyidir, ancak <mark class=\"has-inline-color has-kubio-color-2-color\"><strong>Dishwasher Safe<\/strong><\/mark> &#8220;OXO Brand&#8221; markas\u0131n\u0131n a\u015fa\u011f\u0131daki gibi uygun aletler gerektirir:<\/p>\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sebze Haz\u0131rlama i\u00e7in Eldiven Kullan\u0131m\u0131<\/strong><\/h2>\n\n\n<p>Bazen insanlar, kontaminasyon endi\u015feleri veya dokunsal rahats\u0131zl\u0131k nedeniyle sebzelerden ka\u00e7\u0131n\u0131rlar. <strong>Eldiven giymek<\/strong>, \u00f6zellikle hassas ciltler veya kontamine ortamlarda yard\u0131mc\u0131 olabilir.<\/p>\n\n\n<p>G\u0131da g\u00fcvenli\u011fi a\u00e7\u0131s\u0131ndan uygun eldivenleri dikkatlice se\u00e7in. Ter yoluyla cilde n\u00fcfuz edebilecek <strong>talk<\/strong> veya <strong>PFAS<\/strong> i\u00e7eren d\u00fc\u015f\u00fck kaliteli eldivenlerden ka\u00e7\u0131n\u0131n. \u00c7ift katmanl\u0131 eldiven sistemi (\u00f6rne\u011fin Mary Gold markas\u0131) i\u00e7 katman\u0131n makinede y\u0131kanmas\u0131na olanak tan\u0131r.<\/p>\n\n\n<p>Profesyonel mutfak gere\u00e7leri sat\u0131c\u0131lar\u0131nda vinil eldivenler de mevcuttur.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Mevsimsel Beslenme: Yaz\u0131n Salata, K\u0131\u015f\u0131n Narenciye<\/strong><\/h2>\n\n\n<p>Salatalar (zeytinya\u011f\u0131 ve sirke ile) sindirime ve karaci\u011fer fonksiyonlar\u0131na yard\u0131mc\u0131 olur. Ancak <strong>sirkenin asitli\u011fi<\/strong> mukoza zar\u0131n\u0131 tahri\u015f edebilir ve hafif ba\u015f a\u011fr\u0131lar\u0131na neden olabilir. <strong>Omega-3<\/strong> (\u00f6rne\u011fin chia tohumu, kabak \u00e7ekirde\u011fi, keten tohumu) veya sa\u011fl\u0131kl\u0131 hayvansal ya\u011flar (\u00f6rne\u011fin tereya\u011f\u0131, peynir) al\u0131m\u0131n\u0131 art\u0131rarak dengeyi yeniden sa\u011flay\u0131n.<\/p>\n\n\n<p>\u00c7e\u015fitli ya\u011flar ve sirkeler kullanarak farkl\u0131 besin maddelerine eri\u015fin. Asitli\u011fe duyarl\u0131ysan\u0131z, Omega-3&#8217;leri tohumlar, deniz yosunu veya ya\u011fl\u0131 bal\u0131klarla tamamlay\u0131n.<\/p>\n\n\n<p><strong>Salatalar\u0131<\/strong> her zaman <strong>iyice y\u0131kay\u0131n<\/strong>. Y\u0131kama suyuna bir damla sirke ekleyin; bu, bakteriyel kontaminasyonu azalt\u0131r.<\/p>\n\n\n<p>Dr. Jean-Marie Bourre, salatay\u0131 her zaman <strong>ya\u011f ve sirke<\/strong> ile birlikte t\u00fcketmeyi \u00f6nerir. Bu, sindirimin d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in \u00e7ok \u00f6nemlidir.<\/p>\n\n\n<p>Ye\u015fillikleri h\u0131zl\u0131 bir \u015fekilde kurutmak i\u00e7in <strong><mark class=\"has-inline-color has-kubio-color-2-color\">bula\u015f\u0131k makinesinde y\u0131kanabilir<\/mark> salata kurutucular\u0131<\/strong> (PFAS i\u00e7ermeyen) kullan\u0131n. \u0130ki kurutucuya sahip olmak, birinin her zaman temiz ve kullan\u0131ma haz\u0131r olmas\u0131n\u0131 sa\u011flar.<\/p>\n\n\n<p>\u00c7ok kullan\u0131\u015fl\u0131 bir salata kurutucu, (<em><a href=\"https:\/\/dreamfarm.com\/spina\/\">Link<\/a><\/em>) adresinde bulabilece\u011finiz Salad Spinner <strong>DreamFarm<\/strong>&#8216;d\u0131r:<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"597\" height=\"597\" data-id=\"86483\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86483 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1 597w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_1-1-597x597-1.jpg?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 597px; --smush-placeholder-aspect-ratio: 597\/597;\" data-original-sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure>\n<\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"597\" height=\"597\" data-id=\"86482\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86482 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1 597w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_2-1-597x597-1.jpg?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 597px; --smush-placeholder-aspect-ratio: 597\/597;\" data-original-sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure>\n<\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-3 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"597\" height=\"597\" data-id=\"86481\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86481 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1 597w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?lossy=2&strip=1&webp=1 150w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/Dreamfarm_Spina_Web_Feature_Images_3-2-597x597-1.jpg?size=512x512&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 597px; --smush-placeholder-aspect-ratio: 597\/597;\" data-original-sizes=\"(max-width: 597px) 100vw, 597px\" \/><\/figure>\n<\/figure>\n<\/div>\n<\/div>\n\n\n<p>G\u00fcnde en az bir kez salata yiyin; ideal olarak <strong>\u00f6\u011fle<\/strong> yeme\u011finde. K\u0131\u015f\u0131n miktar\u0131n\u0131 azalt\u0131n veya <strong>hindiba<\/strong> ile de\u011fi\u015ftirin ve <strong>turun\u00e7giller<\/strong> (portakal gibi) ekleyin. Ancak turun\u00e7giller asitli\u011fi art\u0131rabilir ve sindirimi zorla\u015ft\u0131rabilir.<\/p>\n\n\n<p><strong>\u00d6nemli:<\/strong> Salata, pestisitlerle en \u00e7ok kirlenmi\u015f sebzeler aras\u0131ndad\u0131r. M\u00fcmk\u00fcn oldu\u011funca <strong>organik \u00fcr\u00fcnler<\/strong> sat\u0131n al\u0131n.<\/p>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Salatan\u0131z\u0131 veya \u00c7orban\u0131z\u0131 Y\u00fckseltin<\/strong><\/h2>\n\n\n<p>\u00c7orbanda vitamin \u00e7e\u015fitlili\u011fini art\u0131rmak i\u00e7in <strong>filizlenmi\u015f tohumlar<\/strong> ekleyin.<\/p>\n\n\n<p>Salatalar\u0131n\u0131za bazen <strong>kiraz domates<\/strong> ekleyebilirsiniz (do\u011fal olarak D vitamini a\u00e7\u0131s\u0131ndan zengindirler).<\/p>\n\n\n<p>Domateslere dikkat edin, baz\u0131 intoleranslar ya\u015fayabilirsiniz (<em>Bunun nedeni, v\u00fccudumuzda domateslerde bulunan proteinleri par\u00e7alayabilen belirli enzimlerin eksikli\u011fidir<\/em>).<em><\/em><br><em>(Not: Domateslerin potasyum i\u00e7eri\u011fi y\u00fcksek oldu\u011fu bilinmektedir ve ba\u011f\u0131rsak intolerans\u0131 nedeniyle dehidratasyon riskini art\u0131rabilirler, <em><em>bu nedenle yeterli miktarda s\u0131v\u0131 alman\u0131z gerekir <\/em><\/em><em><em><em>(<a href=\"https:\/\/healthinyourplanet.com\/?p=1207\">Ba\u011flant\u0131<\/a>)<\/em><\/em><\/em>).<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1908\" height=\"1073\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86479 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited.jpeg?lossy=2&strip=1&webp=1 1908w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-300x169.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-1024x576.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-768x432.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited-1536x864.jpeg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/09\/AdobeStock_784373206-edited.jpeg?size=512x288&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1908px; --smush-placeholder-aspect-ratio: 1908\/1073;\" data-original-sizes=\"(max-width: 1908px) 100vw, 1908px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n<h2 class=\"wp-block-heading\"><strong>Et T\u00fcketiminin Azalt\u0131lmas\u0131<\/strong><\/h2>\n\n\n<p>Et t\u00fcketimini azaltmay\u0131 d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, dikkatli olun ve yava\u015f yava\u015f ilerleyin. \u0130lk ba\u015fta et t\u00fcketimini s\u00fcrd\u00fcrmenizi ve yava\u015f yava\u015f alternatif yemekler pi\u015firmeyi \u00f6\u011frenmenizi, fiziksel aktivitenizi s\u00fcrd\u00fcr\u00fcrken sadece t\u00fcketim miktar\u0131n\u0131z\u0131 azaltman\u0131z\u0131 \u00f6neririm. B\u00f6ylece v\u00fccudunuzun nas\u0131l tepki verdi\u011fini g\u00f6rebilirsiniz.<\/p>\n\n\n<p>Et t\u00fcketimini azaltmadan \u00f6nce yemek pi\u015firmeyi \u00f6\u011frenmeye ve g\u00fcvenilir protein alternatiflerini ke\u015ffetmeye ba\u015flamak, neler yapabilece\u011finizi g\u00f6rmenize yard\u0131mc\u0131 olabilir. Et\u00e7ili\u011fi nas\u0131l b\u0131rakaca\u011f\u0131n\u0131z\u0131 veya etkili bir \u015fekilde nas\u0131l ikame edece\u011finizi bilmeden, hemen et t\u00fcketimini azaltmay\u0131n.<\/p>\n\n\n<p>Baz\u0131 kaynaklara g\u00f6re, n\u00fcfus art\u0131\u015f\u0131 ve kaynak s\u0131n\u0131rlamalar\u0131 nedeniyle bir g\u00fcn et t\u00fcketiminin azalt\u0131lmas\u0131 gerekli hale gelebilir. Ancak, alternatif \u00e7\u00f6z\u00fcmler de ortaya \u00e7\u0131kacakt\u0131r; bir konuya odakland\u0131\u011f\u0131m\u0131zda her zaman bir olas\u0131l\u0131k vard\u0131r.<\/p>\n\n\n<p>Soya konusunda dikkatli olun, \u00e7\u00fcnk\u00fc g\u00fcnl\u00fck veya haftal\u0131k maksimum t\u00fcketim \u00f6nerileri vard\u0131r (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=2350\">Ba\u011flant\u0131<\/a><\/em>).<\/p>\n\n\n<p>Bir\u00e7ok protein alternatifi y\u00fcksek oranda i\u015flenmi\u015ftir ve dengeli bir besin profili sunmayabilir. Yuka uygulamas\u0131 gibi ara\u00e7lar\u0131 kullanmak, \u00fcr\u00fcn se\u00e7erken bilin\u00e7li kararlar alman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n\n\n<p>Aktif kal\u0131n, s\u0131n\u0131rlar\u0131n\u0131z\u0131 ve size neyin iyi geldi\u011fini bilin. COVID sonras\u0131 d\u00f6nemde, taba\u011f\u0131n\u0131zdaki vitamin \u00e7e\u015fitlili\u011fini \u00f6nemli \u00f6l\u00e7\u00fcde azaltman\u0131n en iyi zaman olmayabilece\u011fini unutmay\u0131n. Beslenme \u00f6nerileri (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=23\">Ba\u011flant\u0131<\/a><\/em>).<\/p>\n\n\n<p>Ayr\u0131ca i\u015fleri m\u00fckemmel yapmama olas\u0131l\u0131\u011f\u0131n\u0131 da g\u00f6z \u00f6n\u00fcnde bulundurun. Toplumumuzun talepleri, m\u00fckemmeliyet\u00e7ilikle ilgili yan etkilere neden olabilir. Bu, denizin t\u00fcm suyunu ellerinizle ta\u015f\u0131maya \u00e7al\u0131\u015fmak gibidir. Ad\u0131m ad\u0131m ilerleyin.<\/p>\n\n\n<p>Kendinizi feda etmeyin; zor olsa bile her zaman sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 \u00f6nceliklendirin ve yard\u0131m istemekten \u00e7ekinmeyin. \u0130ngiltere&#8217;de &#8220;<em>nehre atlamak<\/em>&#8221; diye bir deyim vard\u0131r, farkl\u0131 \u00fclkelerde ise &#8220;<em>Roma bir g\u00fcnde in\u015fa edilmedi<\/em>&#8221; diye bir deyim kullan\u0131l\u0131r.<\/p>\n\n\n<p>Elbette bir davay\u0131 savunmak her zaman iyi bir fikirdir ve muhtemelen hakl\u0131s\u0131n\u0131z, m\u00fccadeleniz ne olursa olsun, ancak dikkatli olun, bunu bilin\u00e7li bir \u015fekilde yap\u0131n, ne yaparsan\u0131z yap\u0131n, kendinizi en \u00f6nemli unsur olarak d\u00fc\u015f\u00fcn\u00fcn. Bazen beklentilerimizi d\u00fc\u015f\u00fcrmemiz ve \u00f6nce kendimizi d\u00fc\u015f\u00fcnmemiz gerekir.<\/p>\n\n\n<p>M\u00fckemmellik bir idealdir ve hatalar &#8220;olas\u0131d\u0131r&#8221;. Bisiklete binmek veya y\u00fcr\u00fcmek gibi belirli fiziksel aktiviteleri art\u0131k yapamad\u0131\u011f\u0131n\u0131z\u0131 fark ederseniz veya zihniniz huzursuz hissediyorsa, bu bir \u015feylerin eksik oldu\u011funun veya v\u00fccudunuzun ilgiye ihtiyac\u0131 oldu\u011funun bir i\u015fareti olabilir. Et t\u00fcketimini azaltma konusundaki beklentilerinizi d\u00fc\u015f\u00fcrmeniz iyi olur, bunu \u00f6ncelik olarak g\u00f6rmeyin. Bu benim ki\u015fisel tavsiyemdir, bir g\u00fcn zorunlu hale gelebilir, ancak gelecekte daha fazla alternatif olacakt\u0131r. (<em>Healthinyourplanet.com&#8217;dan Loic<\/em>)<\/p>\n\n\n<p>L\u00fctfen \u00f6nerilere g\u00f6re beslenme tavsiyelerini g\u00f6zden ge\u00e7irmeye \u00e7al\u0131\u015f\u0131n (<em><a href=\"https:\/\/healthinyourplanet.com\/?p=23\">Ba\u011flant\u0131<\/a><\/em>).<\/p>\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"574\" data-src=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1024x574.jpeg?lossy=2&strip=1&webp=1\" alt=\"\" class=\"wp-image-86477 lazyload\" data-srcset=\"https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1024x574.jpeg?lossy=2&strip=1&webp=1 1024w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-300x168.jpeg?lossy=2&strip=1&webp=1 300w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-768x431.jpeg?lossy=2&strip=1&webp=1 768w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1536x861.jpeg?lossy=2&strip=1&webp=1 1536w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-2048x1148.jpeg?lossy=2&strip=1&webp=1 2048w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147-1920x1076.jpeg?lossy=2&strip=1&webp=1 1920w, https:\/\/b3449707.smushcdn.com\/3449707\/wp-content\/uploads\/2024\/05\/AdobeStock_880041147.jpeg?size=512x287&lossy=2&strip=1&webp=1 512w\" data-sizes=\"auto\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/574;\" data-original-sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Bir diyet plan\u0131n\u0131 hastas\u0131yla tart\u0131\u015fan samimi bir beslenme uzman\u0131, aralar\u0131ndaki masan\u0131n \u00fczerinde renkli sebzeler yay\u0131lm\u0131\u015f.<\/figcaption><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Sa\u011fl\u0131kl\u0131 Ya\u015fam Tarz\u0131 Beslenme (Ak\u0131lda Tutulmas\u0131 Gereken Baz\u0131 Ek Tavsiyeler) \u00d6nerilen G\u00fcnl\u00fck \u015eeker T\u00fcketimi Doktorlar Fr\u00e9d\u00e9ric Saldmann ve David Servan-Schreiber kitaplar\u0131nda a\u015f\u0131r\u0131 \u015feker t\u00fcketiminin tehlikelerini anlat\u0131yor. As\u0131l \u00f6nemli olan\u0131n ara s\u0131ra yap\u0131lan a\u015f\u0131r\u0131l\u0131klar de\u011fil, uzun vadeli al\u0131\u015fkanl\u0131klar oldu\u011funu vurguluyorlar. A\u015fa\u011f\u0131daki bilgiler, fark\u0131ndal\u0131\u011f\u0131 art\u0131rmak ve \u015feker t\u00fcketimini daha esnek ve bilin\u00e7li bir \u015fekilde y\u00f6netmek i\u00e7in zihinsel [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"saved_in_kubio":false,"wds_primary_category":745,"footnotes":""},"categories":[745,853],"tags":[],"class_list":["post-86485","post","type-post","status-publish","format-standard","hentry","category-saglik","category-yiyecek"],"lang":"tr","translations":{"tr":86485,"en":8144,"fr":83491,"es":84268,"pt":84576,"it":84975,"de":85382,"ko":85751,"ro":86091,"pl":86396,"zh":88707,"el":88745,"fi":88835,"sl":88867,"ja":88918,"pt-br":88960,"ar":89028,"et":89307,"bg":89443,"uk":89586,"th":89697,"he":89752,"da":89777,"ru":89840,"hu":89860,"id":89938,"lt":89975,"sv":89997,"lv":90011,"cs":90022,"hr":94466,"sq":94478,"sr":94501},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/86485","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=86485"}],"version-history":[{"count":2,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/86485\/revisions"}],"predecessor-version":[{"id":86487,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/86485\/revisions\/86487"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=86485"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=86485"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=86485"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}