{"id":21,"date":"2026-10-13T12:29:32","date_gmt":"2026-10-13T12:29:32","guid":{"rendered":"http:\/\/elazigdiyetisyen.xyz\/index.php\/kis-beslenmesi\/"},"modified":"2026-10-13T12:29:32","modified_gmt":"2026-10-13T12:29:32","slug":"kis-beslenmesi","status":"publish","type":"page","link":"https:\/\/elazigdiyetisyen.xyz\/index.php\/kis-beslenmesi\/","title":{"rendered":"K\u0131\u015f Beslenmesi: So\u011fuk Aylarda Dengeli ve Sa\u011fl\u0131kl\u0131 Kalmak"},"content":{"rendered":"

Elaz\u0131\u011f’da k\u0131\u015f aylar\u0131 uzun ve so\u011fuk ge\u00e7er. Bu d\u00f6nemde v\u00fccudun \u0131s\u0131nma ihtiyac\u0131, kapal\u0131 ortamlarda ge\u00e7irilen zaman\u0131n artmas\u0131 ve hareketin azalmas\u0131, beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131 da de\u011fi\u015ftirir. K\u0131\u015f\u0131n dengeli beslenmek, hem ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 desteklemek hem de k\u0131\u015f kilolar\u0131n\u0131 \u00f6nlemek a\u00e7\u0131s\u0131ndan \u00f6nemlidir.<\/p>\n

Mevsim sebze ve meyveleri<\/h2>\n

K\u0131\u015f aylar\u0131nda portakal, mandalina, elma, nar ve ayva gibi meyveler ile lahana, p\u0131rasa, \u0131spanak, havu\u00e7 ve kereviz gibi sebzeler bol bulunur. Mevsiminde t\u00fcketilen bu \u00fcr\u00fcnler hem daha besleyici hem de daha ekonomiktir.<\/p>\n

\u00c7orbalar<\/h2>\n

Mercimek, tarhana, sebze ve yayla \u00e7orbalar\u0131, k\u0131\u015f sofralar\u0131n\u0131n vazge\u00e7ilmezidir. \u00c7orbalar hem \u0131s\u0131t\u0131r hem de s\u0131v\u0131 al\u0131m\u0131na katk\u0131 sa\u011flar. \u00c7orbalara eklenen tereya\u011f\u0131 ve k\u0131zart\u0131lm\u0131\u015f ekmek miktar\u0131na dikkat etmek, enerji al\u0131m\u0131n\u0131 dengeler.<\/p>\n

Protein ve ba\u011f\u0131\u015f\u0131kl\u0131k<\/h2>\n

Yeterli protein almak, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin i\u015flevleri i\u00e7in \u00f6nemlidir. Yumurta, yo\u011furt, et, tavuk, bal\u0131k ve baklagiller, k\u0131\u015f sofras\u0131nda d\u00fczenli olarak yer almal\u0131d\u0131r.<\/p>\n

D vitamini<\/h2>\n

K\u0131\u015f aylar\u0131nda g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan yeterince yararlan\u0131lamamas\u0131, D vitamini d\u00fczeylerinin d\u00fc\u015fmesine yol a\u00e7abilir. G\u00fcne\u015fli g\u00fcnlerde d\u0131\u015far\u0131da vakit ge\u00e7irmek faydal\u0131d\u0131r. Takviye kullan\u0131m\u0131 ise hekim \u00f6nerisiyle yap\u0131lmal\u0131d\u0131r.<\/p>\n

K\u0131\u015f kilolar\u0131<\/h2>\n

K\u0131\u015f\u0131n hareket azal\u0131rken a\u011f\u0131r ve ya\u011fl\u0131 yemeklerin, hamur i\u015flerinin ve tatl\u0131lar\u0131n t\u00fcketimi artabilir. Porsiyonlara dikkat etmek, sebze a\u011f\u0131rl\u0131kl\u0131 \u00f6\u011f\u00fcnler tercih etmek ve evde ya da kapal\u0131 alanlarda d\u00fczenli hareket etmek k\u0131\u015f kilolar\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur.<\/p>\n

S\u0131v\u0131 t\u00fcketimi<\/h2>\n

So\u011fuk havalarda su i\u00e7mek kolayca ihmal edilir. \u00c7ay t\u00fcketiminin yan\u0131nda g\u00fcn i\u00e7inde d\u00fczenli olarak su i\u00e7mek ve bitki \u00e7aylar\u0131ndan yararlanmak gerekir.<\/p>\n

K\u0131\u015f\u0131n sofralarda s\u0131k yer alan \u00fcr\u00fcnler i\u00e7in pekmez ve kuru meyveler<\/a> yaz\u0131m\u0131z\u0131 okuyabilirsiniz. Di\u011fer sayfalar ana sayfada<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Elaz\u0131\u011f’da k\u0131\u015f aylar\u0131 uzun ve so\u011fuk ge\u00e7er. Bu d\u00f6nemde v\u00fccudun \u0131s\u0131nma ihtiyac\u0131, kapal\u0131 ortamlarda ge\u00e7irilen zaman\u0131n artmas\u0131 ve hareketin azalmas\u0131, beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131 da de\u011fi\u015ftirir. K\u0131\u015f\u0131n dengeli beslenmek, hem ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 desteklemek hem de k\u0131\u015f kilolar\u0131n\u0131 \u00f6nlemek a\u00e7\u0131s\u0131ndan \u00f6nemlidir. Mevsim sebze ve meyveleri K\u0131\u015f aylar\u0131nda portakal, mandalina, elma, nar ve ayva gibi meyveler ile lahana, p\u0131rasa, \u0131spanak, […]<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":8,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-21","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/pages\/21","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/comments?post=21"}],"version-history":[{"count":2,"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/pages\/21\/revisions"}],"predecessor-version":[{"id":41,"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/pages\/21\/revisions\/41"}],"wp:attachment":[{"href":"https:\/\/elazigdiyetisyen.xyz\/index.php\/wp-json\/wp\/v2\/media?parent=21"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}