{"id":86557,"date":"2026-01-17T11:20:24","date_gmt":"2026-01-17T11:20:24","guid":{"rendered":"https:\/\/healthinyourplanet.com\/?p=86557"},"modified":"2026-02-18T14:10:52","modified_gmt":"2026-02-18T14:10:52","slug":"onemli-onerilerin-genel-bakisi-2019-ve-bunlarin-daha-iyi-uygulanmasina-yardimci-olacak-tavsiyeler-ve-ayrintilar","status":"publish","type":"post","link":"https:\/\/healthinyourplanet.com\/?p=86557&lang=tr","title":{"rendered":"\u00d6nemli \u00f6nerilerin genel bak\u0131\u015f\u0131 (2019) ve bunlar\u0131n daha iyi uygulanmas\u0131na yard\u0131mc\u0131 olacak tavsiyeler ve ayr\u0131nt\u0131lar:"},"content":{"rendered":"\n<p><\/p>\n\n\n\n\n\n<p><br><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00d6nemli tavsiyelerin genel bak\u0131\u015f\u0131 (2019) ve bunlar\u0131n daha iyi uygulanmas\u0131na yard\u0131mc\u0131 olacak tavsiyeler ve ayr\u0131nt\u0131lar:<\/strong><br><\/h2>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\" style=\"font-size:20px\"><table class=\"has-fixed-layout\"><tbody><tr><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Ana K\u0131lavuz<mark class=\"has-inline-color has-kubio-color-1-color\"><\/mark><\/mark><\/strong><\/em><\/td><td><em><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Ek Bilgiler<\/mark><\/strong><\/em><\/td><\/tr><tr><td><em><strong><strong>MEYVE VE SEBZELER<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>G\u00fcnde <\/strong>en az <strong>5 porsiyon <\/strong>(her biri <strong>80\u2013100 g<\/strong>).<\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Taze, dondurulmu\u015f veya konserve<\/strong> t\u00fcm formlarda \u2013 t\u00fcketimini art\u0131rmaya \u00e7al\u0131\u015f\u0131n.<sup data-fn=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\" class=\"fn\"><a id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa\">1<\/a><\/sup><br><br><strong>G\u00fcnde bir bardaktan fazla meyve suyu i\u00e7meyin<\/strong> (tercihen b\u00fct\u00fcn meyveden yap\u0131lm\u0131\u015f).<br><strong>Kuru meyveler<\/strong> \u015feker i\u00e7eri\u011fi y\u00fcksek oldu\u011fu i\u00e7in <strong>ara s\u0131ra<\/strong> t\u00fcketilmelidir.<br><br>M\u00fcmk\u00fcnse <strong>organik meyve ve sebzeleri tercih<\/strong> <strong>edin<\/strong>.<br><br><sup data-fn=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\" class=\"fn\"><a id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28\">Kur<\/a><\/sup><strong>uyemi\u015fler2 (tuzsuz)<\/strong> (badem, f\u0131nd\u0131k, ceviz, antep f\u0131st\u0131\u011f\u0131 vb.): \u2192 <strong>G\u00fcnde 1 k\u00fc\u00e7\u00fck avu\u00e7<\/strong><\/mark><\/td><\/tr><tr><td><em><strong><strong>EKMEK, MAKARNA, P\u0130R\u0130N\u00c7, \u0130ZM\u0130RE, PATATES<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>Her \u00f6\u011f\u00fcnde 1 porsiyon<\/strong><\/strong><br><strong><strong>G\u00fcnde <\/strong>en az <strong>bir tam tah\u0131l veya yar\u0131 tam tah\u0131l \u00fcr\u00fcn\u00fc<\/strong><\/strong><\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">M\u00fcmk\u00fcnse <strong>organik tah\u0131l \u00fcr\u00fcnlerini tercih edin<\/strong>. Kahvalt\u0131l\u0131k<br>tah\u0131llar aras\u0131nda <strong>sadece \u015fekersiz tam tah\u0131ll\u0131 tah\u0131llar<\/strong> bu gruba girer.<\/mark><\/td><\/tr><tr><td><em><strong><strong>S\u00dcT, YO\u011eURT, PEYN\u0130R<\/strong><\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><strong><strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">G\u00fcnde 2 porsiyon<\/mark><\/strong><\/strong><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">\u2192 <em>1 porsiyon = <strong>150 ml s\u00fct<\/strong> = 125 g yo\u011furt = 30 g peynir<\/em> Haz\u0131rlad\u0131\u011f\u0131n\u0131z yemeklerde zaten<br><br>bulunan s\u00fct ve peyniri de hesaba katmay\u0131 unutmay\u0131n. <strong>Kirletici maddelerle (veya<\/strong><br><br><strong>kirleticilerle) ilgili riskler<\/strong> nedeniyle, <strong>s\u00fct \u00fcr\u00fcnlerini \u00e7e\u015fitlendirmeye<\/strong> \u00f6zen g\u00f6sterin.<\/mark><\/td><\/tr><tr><td><em><strong>ET VE KANATLI, BALIK, YUMURTA, BAKLAG\u0130LLER<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>Et ve tavuk eti <\/strong>aras\u0131nda d\u00f6n\u00fc\u015f\u00fcml\u00fc olarak t\u00fcketin: Tavuk etini tercih edin ve <strong>haftada 500 g&#8217;\u0131 (m\u00fcmk\u00fcnse) a\u015fmay\u0131n<\/strong>.<br><\/strong><br><strong><strong><strong>Baklagiller<\/strong> (mercimek, fasulye, nohut, kinoa vb.): <strong>Haftada <\/strong>en az <strong>iki kez<\/strong>; et ve tavuk etinin yerine ge\u00e7ebilirler.<\/strong><br><\/strong><br><strong><strong><strong>Bal\u0131k ve deniz \u00fcr\u00fcnleri<\/strong>: <strong>Haftada iki kez <\/strong>(<strong>bir tanesi ya\u011fl\u0131 bal\u0131k <\/strong>olmak \u00fczere<\/strong><\/strong>)<strong><strong>.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Etler<\/strong> aras\u0131nda \u015funlar bulunur: s\u0131\u011f\u0131r eti, domuz eti, dana eti, kuzu eti, ke\u00e7i eti, at eti, yaban domuzu eti, geyik eti.<br><br>M\u00fcmk\u00fcnse <strong>organik kurutulmu\u015f baklagiller tercih edin<\/strong>.<br><br>Bal\u0131k ve deniz \u00fcr\u00fcnleri <strong>taze, dondurulmu\u015f veya konserve olarak<\/strong> t\u00fcketilebilir; <strong>kirletici maddelere (veya kirleticilere) maruz kalmay\u0131 s\u0131n\u0131rlamak<\/strong> i\u00e7in t\u00fcrleri ve kaynaklar\u0131 (\u00f6zellikle s\u0131k t\u00fcketiliyorsa) \u00e7e\u015fitlendirin.<br><br><strong>Ya\u011fl\u0131 bal\u0131klar<\/strong>: ringa bal\u0131\u011f\u0131, uskumru, sardalya, somon&#8230;<\/mark><\/td><\/tr><tr><td><em><strong>YA\u011eLI, TATLI, TUZLU GIDALAR<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong>Tatl\u0131 yiyecek ve i\u00e7ecekler, tuzlu yiyecekler ve <strong>Nutri-Score D veya E <\/strong>olan ticari olarak haz\u0131rlanm\u0131\u015f yemekler: <strong>T\u00fcketimini s\u0131n\u0131rlay\u0131n<\/strong>.<\/strong><\/strong><br><strong><br><strong><strong>\u0130\u015flenmi\u015f etler (pi\u015fmi\u015f jambon dahil)<\/strong>: T\u00fcketimini<br>s\u0131n\u0131rlay\u0131n; <strong>haftada 150 g&#8217;\u0131 ge\u00e7meyin <\/strong>ve pi\u015fmi\u015f jambonu tercih edin.<\/strong><\/strong><\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">Bu grupta kahvalt\u0131l\u0131k tah\u0131llar (\u015fekersiz tam tah\u0131ll\u0131 tah\u0131llar hari\u00e7), hamur i\u015fleri, \u00e7ikolata, s\u00fctl\u00fc tatl\u0131lar, dondurma, \u015fekerlemeler, gazl\u0131 i\u00e7ecekler, meyve sular\u0131, tuzlu at\u0131\u015ft\u0131rmal\u0131klar vb. yer almaktad\u0131r. <\/mark><br><br><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\">\u0130\u015flenmi\u015f etler aras\u0131nda sosis, domuz past\u0131rmas\u0131, domuz ya\u011f\u0131, konserve etler, kurutulmu\u015f veya \u00e7i\u011f jambonlar da bulunmaktad\u0131r.<\/mark><\/td><\/tr><tr><td><em><strong>YA\u011eLAR, TEREYA\u011eI, MARGAR\u0130N<\/strong><\/em><\/td><td><br><\/td><\/tr><tr><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong><strong><strong>G\u00fcnl\u00fck olarak<\/strong>, az miktarda t\u00fcketin<br>veya <strong>a\u015f\u0131r\u0131 t\u00fcketmekten ka\u00e7\u0131n\u0131n<\/strong>.<\/strong><\/strong> Omega-3 i\u00e7eri\u011fi nedeniyle <strong>kolza (kanola) ve ceviz ya\u011flar\u0131n\u0131<\/strong> tercih edin.<\/mark><\/td><td><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-kubio-color-6-color\"><strong>Tereya\u011f\u0131 s\u0131n\u0131rl\u0131 miktarda t\u00fcketilmeli<\/strong> ve <strong>\u00e7i\u011f <\/strong>olarak<strong>veya ekmek \u00fczerinde<\/strong> kullan\u0131lmal\u0131d\u0131r.<\/mark><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>(Frans\u0131zca Orijinal Versiyon):<\/strong><\/h2>\n\n\n\n\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0130ngiltere Kanser Ara\u015ft\u0131rmalar\u0131 (Sa\u011fl\u0131kl\u0131 Dengeli Beslenme): <\/strong><\/h2>\n\n\n\n<p>Sa\u011fl\u0131kl\u0131 ve dengeli beslenmek i\u00e7in her \u00f6\u011f\u00fcnde ne yemeniz gerekti\u011fini bu \u015femada bulabilirsiniz:<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Her \u00f6\u011f\u00fcn i\u00e7in 3 g\u0131da \u00fcr\u00fcn\u00fc kategorisi haz\u0131rlamak:<\/strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sebzelerin %50&#8217;si (Sebzeleri kar\u0131\u015ft\u0131rmak iyi bir fikirdir ve ayr\u0131ca yeterli miktarda ye\u015fil sebze kullanmak: \u0131spanak, brokoli, fasulye vb.)<\/li>\n\n\n\n<li>Proteinin %25&#8217;i (Hat\u0131rlatma: Vejetaryen proteinler hayvansal proteinlere g\u00f6re daha az emilir, bu nedenle aktivitenizi art\u0131rman\u0131z durumunda bunu g\u00f6z \u00f6n\u00fcnde bulundurman\u0131z gerekir.)<\/li>\n\n\n\n<li>Tah\u0131llar\u0131n ve karbonhidratlar\u0131n %25&#8217;i her \u00f6\u011f\u00fcnde alternatif olarak t\u00fcketilebilir (bu\u011fday, pirin\u00e7, patates, baklagiller, kinoa, karabu\u011fday vb.). Bu konuda daha fazla bilgi i\u00e7in (<a href=\"https:\/\/healthinyourplanet.com\/?p=23\"><em>Link<\/em><\/a>)<br><\/li>\n<\/ul>\n\n\n\n<p>Taba\u011f\u0131n\u0131zda &#8220;<strong>tah\u0131llar\u0131<\/strong>&#8221; unutmay\u0131n. (K\u00fclt\u00fcrel olarak &#8220;farkl\u0131&#8221; veya &#8220;al\u0131\u015f\u0131lmad\u0131k&#8221; gelebilir.) Ancak bunu yaparsan\u0131z, genel olarak daha iyi hissedeceksiniz. Tah\u0131llar bir\u00e7ok farkl\u0131 &#8220;vitamin&#8221; sa\u011flar, ayr\u0131ca ba\u011f\u0131rsak hareketlerini, &#8220;karaci\u011fer fonksiyonlar\u0131n\u0131&#8221;, emilimi ve kiloyu destekler.<\/p>\n\n\n\n<p>\u00d6rne\u011fin, &#8220;<strong>baklagiller&#8221;<\/strong> bol miktarda B vitamini i\u00e7erir. Haftada iki kez baklagil yemeye \u00e7al\u0131\u015f\u0131rsan\u0131z, k\u0131sa s\u00fcrede olumlu etkilerini fark etme olas\u0131l\u0131\u011f\u0131n\u0131z y\u00fcksektir.<\/p>\n\n\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u00c7e\u015fitli vitaminleri t\u00fcketmeye \u00e7al\u0131\u015f\u0131n:<\/strong><\/h2>\n\n\n\n<p>A\u015fa\u011f\u0131daki grafik, g\u0131da \u00fcr\u00fcnleriyle ili\u015fkili vitamin t\u00fcrlerinin bir &#8220;\u00f6rne\u011fidir&#8221;. Nicelikten \u00e7ok \u00e7e\u015fitlilikle beslenmenin daha iyi oldu\u011funu unutmay\u0131n. G\u0131da \u00fcr\u00fcnlerinin hepsinin ayn\u0131 t\u00fcr vitaminleri i\u00e7ermedi\u011fini de unutmay\u0131n. Beslenme konusuyla ilgili daha fazla bilgi i\u00e7in l\u00fctfen (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\"><em>ba\u011flant\u0131<\/em><\/a>) ve Jean-Marie Bourre&#8217;nin kitaplar\u0131n\u0131 (<a href=\"https:\/\/healthinyourplanet.com\/?page_id=502\"><em>ba\u011flant\u0131<\/em><\/a>) inceleyin.<\/p>\n\n\n\n\n\n<p><em>Her zaman unutmay\u0131n, do\u011fal g\u0131da \u00fcr\u00fcnleri vitamin takviyelerinden daha iyidir. (<a href=\"https:\/\/healthinyourplanet.com\/?p=2427\">Ba\u011flant\u0131<\/a>) Ayr\u0131ca, \u00e7ay\u0131n anemi riskini art\u0131rd\u0131\u011f\u0131n\u0131 da unutmay\u0131n.<\/em><\/p>\n\n\n\n<p><\/p>\n\n\n<ol class=\"wp-block-footnotes\"><li id=\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\">\u0130deal olarak meyvelerden \u00e7ok sebzelere a\u011f\u0131rl\u0131k verilmelidir. (\u00d6rne\u011fin, g\u00fcnde \u00fc\u00e7 porsiyon sebze ve iki porsiyon meyve t\u00fcketilmesi \u00f6nerilir, ancak her ikisi de \u00f6nemlidir..). <a href=\"#05522a12-bff0-48cd-9e8f-39a2e373c6aa-link\" aria-label=\"Jump to footnote reference 1\">\u21a9\ufe0e<\/a><\/li><li id=\"887c6f62-09e6-4951-82bf-89ec3d1eee28\">Alerjiye neden olabilen ve ruh halini etkileyebilen kuruyemi\u015flere dikkat edin. <a href=\"#887c6f62-09e6-4951-82bf-89ec3d1eee28-link\" aria-label=\"Jump to footnote reference 2\">\u21a9\ufe0e<\/a><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>\u00d6nemli tavsiyelerin genel bak\u0131\u015f\u0131 (2019) ve bunlar\u0131n daha iyi uygulanmas\u0131na yard\u0131mc\u0131 olacak tavsiyeler ve ayr\u0131nt\u0131lar: Ana K\u0131lavuz Ek Bilgiler MEYVE VE SEBZELER G\u00fcnde en az 5 porsiyon (her biri 80\u2013100 g). Taze, dondurulmu\u015f veya konserve t\u00fcm formlarda \u2013 t\u00fcketimini art\u0131rmaya \u00e7al\u0131\u015f\u0131n.1 G\u00fcnde bir bardaktan fazla meyve suyu i\u00e7meyin (tercihen b\u00fct\u00fcn meyveden yap\u0131lm\u0131\u015f).Kuru meyveler \u015feker i\u00e7eri\u011fi [&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":true,"wds_primary_category":745,"footnotes":"[{\"content\":\"\\u0130deal olarak meyvelerden \\u00e7ok sebzelere a\\u011f\\u0131rl\\u0131k verilmelidir. (\\u00d6rne\\u011fin, g\\u00fcnde \\u00fc\\u00e7 porsiyon sebze ve iki porsiyon meyve t\\u00fcketilmesi \\u00f6nerilir, ancak her ikisi de \\u00f6nemlidir..).\",\"id\":\"05522a12-bff0-48cd-9e8f-39a2e373c6aa\"},{\"content\":\"Alerjiye neden olabilen ve ruh halini etkileyebilen kuruyemi\\u015flere dikkat edin.\",\"id\":\"887c6f62-09e6-4951-82bf-89ec3d1eee28\"}]"},"categories":[745,853],"tags":[],"class_list":["post-86557","post","type-post","status-publish","format-standard","hentry","category-saglik","category-yiyecek"],"lang":"tr","translations":{"tr":86557,"en":23,"fr":82182,"es":84405,"pt":84772,"it":85229,"de":85522,"ko":85773,"ro":86142,"pl":86553,"zh":86948,"el":86953,"fi":86957,"ja":86969,"pt-br":86974,"ar":86982,"et":86987,"bg":86992,"ru":86996,"uk":87001,"th":87007,"da":87011,"he":87020,"hu":87024,"id":87028,"sv":87032,"cs":88594,"lt":89138,"lv":89141,"sl":93739,"hr":94446,"sq":94450,"sr":94454},"pll_sync_post":{},"_links":{"self":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/86557","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=86557"}],"version-history":[{"count":5,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/86557\/revisions"}],"predecessor-version":[{"id":93993,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=\/wp\/v2\/posts\/86557\/revisions\/93993"}],"wp:attachment":[{"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=86557"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=86557"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthinyourplanet.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=86557"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}