{"id":122500,"date":"2025-01-16T23:23:48","date_gmt":"2025-01-16T20:23:48","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=122500"},"modified":"2025-01-16T23:31:13","modified_gmt":"2025-01-16T20:31:13","slug":"1-ay-oruc-tutarak-kac-kilo-verilir","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/1-ay-oruc-tutarak-kac-kilo-verilir\/","title":{"rendered":"1 ay oru\u00e7 tutarak ka\u00e7 kilo verilir?"},"content":{"rendered":"

Oru\u00e7 d\u00f6nemleri, kilo almaya olduk\u00e7a elveri\u015fli zaman dilimlerinden biridir. G\u00fcnl\u00fck \u00f6\u011f\u00fcn say\u0131s\u0131n\u0131n ve hareketlili\u011fin azalmas\u0131, uzun s\u00fcreli a\u00e7l\u0131\u011f\u0131n metabolizma h\u0131z\u0131n\u0131 d\u00fc\u015f\u00fcrmesi ve sahur ile iftar \u00f6\u011f\u00fcnlerinde hatal\u0131 besin tercihlerinin yap\u0131lmas\u0131, oru\u00e7 d\u00f6neminin sonunda tart\u0131da ekstra birka\u00e7 kilogram g\u00f6rmemize yol a\u00e7abilir. Bunun yan\u0131 s\u0131ra, bu d\u00f6nemde kilo kayb\u0131 ya\u015famak, do\u011fru ve dengeli bir beslenme d\u00fczeniyle m\u00fcmk\u00fcn hale gelir. Sahur ve iftar aras\u0131ndaki s\u00fcre\u00e7te uygun beslenme al\u0131\u015fkanl\u0131klar\u0131 geli\u015ftirmek, a\u011f\u0131rl\u0131k dengesinin korunmas\u0131na katk\u0131 sa\u011flar. Peki 1 ay oru\u00e7 tutarak ka\u00e7 kilo verilir? \u0130\u015fte detaylar\u0131…<\/p>\n

1 AY ORU\u00c7 TUTARAK KA\u00c7 K\u0130LO VER\u0130L\u0130R?<\/h3>\n

‘1 ay oru\u00e7 tutarak ka\u00e7 kilo verilir?’ sorusunun cevab\u0131 insanlar\u0131n metabolizma \u00f6zelliklerine ve izledikleri beslenme program\u0131na ba\u011fl\u0131 olarak de\u011fi\u015fiklik g\u00f6sterebilir. Uzmanlar, do\u011fru bir diyet ve egzersiz program\u0131yla ayda ortalama olarak v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n %5\u2019inin kaybedilmesinin sa\u011fl\u0131kl\u0131 oldu\u011funu vurgulamaktad\u0131r. Yani 60 kilo olan biri i\u00e7in 1 ayda oru\u00e7 tutarak ka\u00e7 kilo verilir sorusunun cevab\u0131 ortalama; ‘3’ kilodur. Bununla birlikte \u201cRamazan diyetiyle 1 haftada 5 kilo verme\u201d gibi a\u015f\u0131r\u0131 diyetlere kar\u015f\u0131 dikkatli olunmas\u0131nda yarar vard\u0131r.<\/p>\n

\"\"<\/p>\n

\n

ORU\u00c7 SA\u011eLIK SORUNLARI OLANLAR \u0130\u00c7\u0130N \u0130DEAL B\u0130R Y\u00d6NTEMD\u0130R<\/h3>\n

Asl\u0131nda, ramazan ay\u0131 yaln\u0131zca kilo almakla de\u011fil, ayn\u0131 zamanda kilo vermek ya da ideal kiloya ula\u015fmak i\u00e7in de uygun bir d\u00f6nemdir ama bu hedefe ula\u015fmak i\u00e7in \u201cRamazanda kilo nas\u0131l verilir?\u201d sorusunun yan\u0131tlar\u0131na uygun bir \u015fekilde hareket edilmelidir. \u00d6zellikle sa\u011fl\u0131k sorunu olmayan bireyler i\u00e7in oru\u00e7, ramazan ay\u0131nda kilo verme s\u00fcrecine olumlu bir ba\u015flang\u0131\u00e7 olabilir.<\/p>\n

\"\"<\/p>\n

\n

HEM RUHSAL HEM BEDENSEL B\u00dcT\u00dcNL\u00dcK \u0130\u00c7\u0130N \u0130HT\u0130YA\u00c7<\/h3>\n

Oru\u00e7, hem ruhsal hem de bedensel a\u00e7\u0131dan g\u00fc\u00e7 kazanman\u0131za yard\u0131mc\u0131 olur. T\u00fcm y\u0131l boyunca yo\u011fun \u00e7al\u0131\u015fan sindirim sistemi, oru\u00e7la birlikte dinlenme f\u0131rsat\u0131 bulur ve bu sayede daha etkili bir \u015fekilde \u00e7al\u0131\u015fabilir ama bu faydalar\u0131n ger\u00e7ekle\u015febilmesi i\u00e7in uzun s\u00fcreli a\u00e7l\u0131k sonras\u0131 t\u00fcketilen yiyeceklerin hafif ve besleyici olmas\u0131 b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r.<\/p>\n

\"\"<\/p>\n

RAMAZANDA NASIL K\u0130LO VER\u0130L\u0130R?<\/h3>\n

Ramazan ay\u0131nda hem sa\u011fl\u0131kl\u0131 beslenip hem kilo vermek isteyenler i\u00e7in uzmanlar\u0131n baz\u0131 \u00f6nerili bulunmaktad\u0131r. Metabolizmay\u0131 \u00e7al\u0131\u015ft\u0131ran ve tok tutan ayn\u0131 zamanda yormayan yiyecekler t\u00fcketmek en uygunu olacakt\u0131r.<\/p>\n

Sahur \u00f6\u011f\u00fcn\u00fcn\u00fc kesinlikle atlamay\u0131n.<\/p>\n

Yemeklerinizi ara \u00f6\u011f\u00fcnlerle \u00e7e\u015fitlendirin.<\/p>\n

Porsiyon miktar\u0131n\u0131z\u0131 denetim alt\u0131nda tutun.<\/p>\n

G\u00fcn boyunca bol miktarda s\u0131v\u0131 almay\u0131 ihmal etmeyin.<\/p>\n

Yemeklerde ya\u011f kullan\u0131m\u0131na \u00f6zen g\u00f6sterin.<\/p>\n

\u0130ftar sofran\u0131zda mutlaka ye\u015fillik bulundurun.<\/p>\n

Lokmalar\u0131n\u0131z\u0131 yava\u015f ve dikkatlice \u00e7i\u011fneyin.<\/p>\n

Al\u0131\u015fveri\u015f yaparken tok olmay\u0131 tercih edin.<\/p>\n

Tart\u0131larla vedala\u015fmay\u0131 deneyin.<\/p>\n

Hareket d\u00fczeyinizi art\u0131rmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n

Beslenmenizde dengeyi koruyun.<\/p>\n

\u0130ftar sonras\u0131 y\u00fcr\u00fcy\u00fc\u015f yapmay\u0131 ihmal etmeyin.<\/p>\n

\u00c7orban\u0131za yulaf ilave etmeyi deneyin.<\/p>\n

Meyve ve sebze t\u00fcketimini art\u0131r\u0131n.<\/p>\n

Sahur sonras\u0131 hemen yatmamaya \u00f6zen g\u00f6sterin.<\/p>\n

Lif a\u00e7\u0131s\u0131ndan zengin besinler tercih edin.<\/p>\n

Protein al\u0131m\u0131nda dengeyi sa\u011flay\u0131n.<\/p>\n

A\u015f\u0131r\u0131 tuzlu ve \u015fekerli yiyeceklerden uzak durun.<\/p>\n

\u0130ftarda et ve sebze t\u00fcketiminizi dengeleyin.<\/p>\n

Ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 probiyotiklerle destekleyin.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ramazan ay\u0131nda dengeli bir beslenme d\u00fczeni, oru\u00e7 s\u00fcresince zorlanman\u0131z\u0131 \u00f6nlerken ayn\u0131 zamanda ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7l\u00fc tutmaya destek sa\u011flar. \u00d6zellikle doyurucu g\u0131dalar tercih ederek uygun sahur ve iftar listeleri olu\u015fturdu\u011funuzda, ramazan boyunca beslenmenizi d\u00fczenlemek kolayla\u015f\u0131r. Bununla birlikte hem oru\u00e7 tutarak hem de kilo verebilirsiniz. Peki 1 ay oru\u00e7 tutarak ka\u00e7 kilo verilir? <\/p>\n","protected":false},"author":2,"featured_media":122510,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[129,495,173],"class_list":["post-122500","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-diyet","tag-ramazan","tag-saglik"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/122500"}],"collection":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=122500"}],"version-history":[{"count":2,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/122500\/revisions"}],"predecessor-version":[{"id":122515,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/122500\/revisions\/122515"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/122510"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=122500"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=122500"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=122500"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}