{"id":172069,"date":"2025-05-04T12:39:31","date_gmt":"2025-05-04T09:39:31","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=172069"},"modified":"2025-05-04T12:40:13","modified_gmt":"2025-05-04T09:40:13","slug":"bulgur-kilo-aldirir-mi-2-haftada-4-kilo-zayiflatan-bulgur-diyeti","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/bulgur-kilo-aldirir-mi-2-haftada-4-kilo-zayiflatan-bulgur-diyeti\/","title":{"rendered":"Bulgur kilo ald\u0131r\u0131r m\u0131? 2 haftada 4 kilo zay\u0131flatan bulgur diyeti"},"content":{"rendered":"

Bulgur bir\u00e7ok yeme\u011fin yan\u0131na \u00e7ok yak\u0131\u015f\u0131yor, hatta tek ba\u015f\u0131na da yan\u0131nda ana yemek olmadan ayranla beraber keyifle yenilebiliyor.<\/p>\n

\u00c7e\u015fitli besin \u00f6\u011feleri a\u00e7\u0131s\u0131ndan olduk\u00e7a yo\u011fun olan bulgur kan \u015fekerini dengeliyor, kalp sa\u011fl\u0131\u011f\u0131n\u0131 destekliyor, sindirim sisteminin \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 oluyor.<\/p>\n

Bulgur protein, demir, lif, potasyum, kalsiyum a\u00e7\u0131s\u0131ndan da zengindir. Beyaz pirince k\u0131yasla \u00e7ok daha besleyicidir.<\/p>\n

Peki bu kadar yararl\u0131 olan bulgur kilo ald\u0131r\u0131r m\u0131 yoksa zay\u0131flat\u0131r m\u0131?<\/p>\n

BULGUR K\u0130LO ALDIRIR MI?<\/h3>\n

Bulgur dengeli ve sa\u011fl\u0131kl\u0131 bir beslenme program\u0131n\u0131n par\u00e7as\u0131 olarak t\u00fcketildi\u011finde kilo ald\u0131rmaz hatta kilo vermeyi destekler.<\/strong><\/p>\n

\"bulgur<\/p>\n

\n

Ara\u015ft\u0131rmalar y\u00fcksek lifli bir beslenme program\u0131 kilo kayb\u0131yla g\u00fc\u00e7l\u00fc bir \u015fekilde ba\u011flant\u0131l\u0131 oldu\u011funu g\u00f6steriyor.<\/p>\n

Bulgur da y\u00fcksek lifli bir g\u0131da oldu\u011fundan sindirim sisteminin \u00e7al\u0131\u015fmas\u0131n\u0131 yava\u015flat\u0131yor, bu sayede g\u00fcn boyu tokluk hissi veriyor, a\u00e7l\u0131\u011f\u0131 azalt\u0131p kilo kayb\u0131na yard\u0131mc\u0131 oluyor.<\/p>\n

Bulgur gibi y\u00fcksek lifli g\u0131dalardan olu\u015fan bir beslenme program\u0131 ayr\u0131ca ince ba\u011f\u0131rsakta ya\u011f ve \u015feker emilimini yava\u015flat\u0131yor, bu da bedenin kan \u015fekeri seviyelerini y\u00f6netip metabolizmay\u0131 h\u0131zland\u0131rmakta etkili rol oynuyor. H\u0131zl\u0131 bir metabolizma ise ya\u011flar\u0131n daha \u00e7abuk ve \u00e7ok yak\u0131lmas\u0131, daha kolay kilo verilmesi anlam\u0131na geliyor.<\/p>\n

Bulgurun kilo vermeyi destekledi\u011fi ara\u015ft\u0131rmalara da konu oldu.<\/p>\n

Esmer pirin\u00e7, \u00e7avdar, yulaf ezmesi, kepekli un ve bulgur tam tah\u0131ll\u0131 besinlerdendir. Gut Journal’da 2019 Ocak ay\u0131nda yap\u0131lan \u00e7al\u0131\u015fmada tam tah\u0131ll\u0131 g\u0131dalar a\u00e7\u0131s\u0131ndan zengin bir beslenme program\u0131n\u0131n kilo kayb\u0131 sa\u011flad\u0131\u011f\u0131 ve v\u00fccuttaki inflamasyonu azaltt\u0131\u011f\u0131 tespit edildi.<\/p>\n

\"bulgur<\/p>\n

\n

D\u0130YET\u0130SYEN SELAHATT\u0130N D\u00d6NMEZ\u2019DEN 2 HAFTADA 4 K\u0130LO ZAYIFLATAN BULGUR D\u0130YET\u0130<\/h3>\n

Diyetisyen Selahattin D\u00f6nmez sosyal medya hesab\u0131ndan 2 haftada 4 kilo zay\u0131flatan bulgur diyeti payla\u015ft\u0131:<\/p>\n

Kahvalt\u0131<\/strong><\/p>\n

1 dilim beyaz peynir<\/p>\n

1 adet ha\u015flanm\u0131\u015f yumurta<\/p>\n

5 adet zeytin<\/p>\n

1 dilim tam bu\u011fday ekme\u011fi<\/p>\n

Bir kase domates, biber, maydanoz ve salatal\u0131kla yap\u0131lan salata<\/p>\n

\"bulgur<\/p>\n

\n

\u00d6\u011fle Yeme\u011fi<\/strong><\/p>\n

Bulgurlu ye\u015fil mercimek salatas\u0131<\/p>\n

1 su barda\u011f\u0131 ayran<\/p>\n

Ye\u015fil mercimek salatas\u0131 yapmak i\u00e7in 1 adet domates, 2 adet salatal\u0131k, 1 adet k\u0131rm\u0131z\u0131 biber, yar\u0131m demet marul ve 1\/4 demet maydanozu ince ince k\u0131y\u0131p kar\u0131\u015ft\u0131r\u0131n. 1 yemek ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131, nar ek\u015fisi kat\u0131n. 3 yemek ka\u015f\u0131\u011f\u0131 bulgur ve 3 yemek ka\u015f\u0131\u011f\u0131 ye\u015fil mercime\u011fi ayr\u0131 bir yerde ha\u015flay\u0131p salataya ekleyin.<\/p>\n

Ara \u00d6\u011f\u00fcn<\/strong><\/p>\n

1 su barda\u011f\u0131 ayran veya s\u00fct<\/p>\n

\"bulgur<\/p>\n

\n

Ak\u015fam Yeme\u011fi<\/strong><\/p>\n

4 yemek ka\u015f\u0131\u011f\u0131 etli yahut etsiz mevsiminde sebze yeme\u011fi yahut kuru baklagil yeme\u011fi yahut et veya tavuk sote yeme\u011fi<\/p>\n

2 yemek ka\u015f\u0131\u011f\u0131 bulgur<\/p>\n

Tok tutan salata.<\/p>\n

Tok tutan salatay\u0131 yapmak i\u00e7in 2 adet biber, 1 adet patl\u0131can\u0131 k\u00f6zde pi\u015firin ve do\u011fray\u0131n. 1 adet domates ve yar\u0131m adet so\u011fan\u0131 dilimleyip k\u00f6zlenmi\u015f, do\u011franm\u0131\u015f sebzelerle harmanlay\u0131n. Salataya 1 \u00e7ay ka\u015f\u0131\u011f\u0131 pul biber ve 1 yemek ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 ekleyip kar\u0131\u015ft\u0131r\u0131n.<\/p>\n

Ara \u00d6\u011f\u00fcn<\/strong><\/p>\n

1 portakal yahut 2 mandalina veya 1 kivi veya 1 elma yahut yar\u0131m muz<\/p>\n

Not: 2 hafta boyunca \u015fekersiz \u00e7ay i\u00e7ilebilir, kahve \u015fekersiz olmak \u015fart\u0131yla en fazla 3 fincan, her ana ve ara \u00f6\u011f\u00fcnde 2 bardak su i\u00e7meli ve g\u00fcnde 2 k\u00fc\u00e7\u00fck \u015fi\u015fe de maden suyu i\u00e7ilebilir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Bulgur, pirince ve makarnaya alternatif olabilecek, T\u00fcrk mutfa\u011f\u0131nda pek \u00e7ok yeme\u011fin yan\u0131nda yer alan en \u00e7ok t\u00fcketilen besinlerden. Bulgurun kilo almaya neden olup olmad\u0131\u011f\u0131 ara\u015ft\u0131r\u0131l\u0131yor, \u00e7ok merak ediliyor. Peki bulgur kilo yapar m\u0131?<\/p>\n","protected":false},"author":30,"featured_media":172074,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[20310,2358,176],"class_list":["post-172069","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-bulgur","tag-kilo-alma","tag-zayiflama"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/172069"}],"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\/30"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=172069"}],"version-history":[{"count":3,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/172069\/revisions"}],"predecessor-version":[{"id":172086,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/172069\/revisions\/172086"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/172074"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=172069"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=172069"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=172069"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}