![\"\"](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/en_iyi_kahvalti_nasil_yapilir_kahvaltilarin_olmazsa_olmaz_besinleri_1565166014_2125_w750_h500-300x169.webp\" "\\"\\"")
<\/p>\nSabah kahvalt\u0131lar\u0131 baz\u0131 sofralarda \u015f\u00f6lene d\u00f6n\u00fc\u015febiliyor. Fakat g\u00f6zden ka\u00e7\u0131r\u0131lan bir nokta var ki, baz\u0131 besinler kahvalt\u0131n\u0131z\u0131 zehre d\u00f6n\u00fc\u015ft\u00fcrebilir. G\u00fcn\u00fcn en sa\u011fl\u0131kl\u0131 \u00f6\u011f\u00fcn\u00fc olan kahvalt\u0131larda yer alan baz\u0131 yiyecekler maalesef g\u00f6r\u00fcnd\u00fc\u011f\u00fc kadar masum olmayabiliyor.\u0130\u015fte kahvalt\u0131 sofralar\u0131nda y\u00fczy\u0131llard\u0131r yap\u0131lan o hata…<\/p>\n
Kahvalt\u0131 masas\u0131nda en b\u00fcy\u00fck hatalardan biri i\u015flenmi\u015f et \u00fcr\u00fcnlerinin sofrada yer almas\u0131d\u0131r. Sosis, sucuk ve salam gibi baz\u0131 g\u0131dalar y\u00fcksek oranda tuz, doymu\u015f ya\u011f ve katk\u0131 maddesi i\u00e7erdi\u011finden asla \u00f6nerilmiyor. Bu besinler uzun vadede kalp ve damar sa\u011fl\u0131\u011f\u0131n\u0131 tehdit ederek, \u00f6zellikle de sabah t\u00fcketildiklerinde mideyi yoruyor ve a\u011f\u0131rla\u015ft\u0131r\u0131yor.<\/p>\n
<\/p>\n
Yap\u0131lan di\u011fer bir yanl\u0131\u015f ise fazla miktarda beyaz ekmek t\u00fcketmek. Beyaz ekmek y\u00fcksek glisemik g\u0131dalar i\u00e7eriyor. Bu durumda kan \u015fekerini h\u0131zla y\u00fckseltebiliyor ve sonra da k\u0131sa s\u00fcrede d\u00fc\u015fmesine neden oluyor. Sonu\u00e7 olarak g\u00fcn i\u00e7erisinde ani ac\u0131kmalar ve tatl\u0131 iste\u011fi de ba\u015f g\u00f6steriyor.<\/p>\n
![\"\"](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/1645362-300x169.jpg\" "\\"\\"")
<\/p>\n
\u00c7ay, kahvalt\u0131 sofralar\u0131n\u0131n vazge\u00e7ilmezi olsa da a\u00e7 karn\u0131na fazla miktarda i\u00e7ilen siyah \u00e7ay, demir emilimini azalt\u0131yor. Kans\u0131zl\u0131k gibi problemleri ba\u015flatan bu durumda daha sonra b\u00fcy\u00fck rahats\u0131zl\u0131klara kadar varabiliyor.<\/p>\n
Ayn\u0131 \u015fekilde kahve de sabahlar\u0131 a\u015f\u0131r\u0131 t\u00fcketildi\u011fi zaman, mide asidini art\u0131r\u0131yor. Kahveyi a\u00e7 karn\u0131na i\u00e7mek sa\u011fl\u0131kl\u0131 kabul edilmiyor. Kahvalt\u0131dan sonra ise s\u0131n\u0131rl\u0131 kahve t\u00fcketimi \u00f6neriliyor.<\/p>\n
![\"\"](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/i-151-300x188.webp\" "\\"\\"")
<\/p>\n
Kahvalt\u0131 sofralar\u0131nda yanl\u0131\u015f g\u0131dalar yerine sa\u011fl\u0131kl\u0131 alternatifler tercih edilebilir. Mesela tam tah\u0131ll\u0131 ekmek, ha\u015flanm\u0131\u015f yumurta, az tuzlu peynir ve zeytin, taze ye\u015fillikler sa\u011fl\u0131kl\u0131 kahvalt\u0131 i\u00e7in \u015fiddetle \u00f6neriliyor. Bunun d\u0131\u015f\u0131nda \u015fekersiz yo\u011furt ve mevsim meyveleri de sindirimi kolayla\u015ft\u0131rd\u0131\u011f\u0131 i\u00e7in, kahvalt\u0131 sofralar\u0131n\u0131z\u0131 s\u00fcsleyen sa\u011fl\u0131kl\u0131 besinler aras\u0131nda yer alabilir.<\/p>\n
Kahvalt\u0131 yeme al\u0131\u015fkanl\u0131\u011f\u0131nda yap\u0131lan baz\u0131 yanl\u0131\u015flar hem kilo kontrol\u00fcn\u00fc zorla\u015ft\u0131r\u0131yor hem de uzun vadede sa\u011fl\u0131k problemlerine yol a\u00e7\u0131yor.<\/p>\n
![\"\"](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/a237ac4bfa0d6c1af699e0988d01cea0-300x177.jpg\" "\\"\\"")
<\/p>\n
Kahvalt\u0131da a\u00e7 karn\u0131na \u00e7ay i\u00e7mek zararl\u0131d\u0131r. Bunun ba\u015fl\u0131ca nedeni siyah \u00e7ay a\u00e7 karn\u0131na i\u00e7ildi\u011finde demir emilimini azalt\u0131r, bu da kans\u0131zl\u0131\u011fa yol a\u00e7abilir.<\/p>\n
Kahvalt\u0131 da re\u00e7el ve bal t\u00fcketilebilir. Ancak fazla miktarda t\u00fcketmemek ve \u00f6l\u00e7\u00fcl\u00fc olmak gerekiyor. Ayr\u0131ca yan\u0131nda protein i\u00e7eren g\u0131dalar\u0131n da olmas\u0131nda fayda var.<\/p>\n
![\"\"](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/322388-300x150.jpg\" "\\"\\"")
<\/p>\n
\u00d6zellikle narenciye grubu bu konuda biraz riskli olabiliyor. \u00c7\u00fcnk\u00fc asidik \u00f6zelli\u011fi olan bu meyveler a\u00e7 karn\u0131na t\u00fcketildi\u011fi zaman mide asidini art\u0131rabiliyor. Bu nedenle a\u00e7 karn\u0131na daha \u00e7ok elma ya da muz gibi meyveler tercih edilebilir.<\/p>\n
S\u00fct her ne kadar protein ve kalsiyum a\u00e7\u0131s\u0131ndan \u00f6enmli olsa da laktoz intolerans\u0131 olan ki\u015filer i\u00e7in zararl\u0131 olabilir. A\u00e7 karn\u0131na t\u00fcketildi\u011fi zaman \u015fi\u015fkinlik ve gaz olu\u015fabilir. Bu nedenle kahvalt\u0131 da tek ba\u015f\u0131na ya da a\u00e7 karn\u0131na t\u00fcketilmesi \u00f6nerilmiyor. Ek g\u0131dalar ile birlikte t\u00fcketildi\u011fin de ise bir sak\u0131ncas\u0131 yoktur.<\/p>\n
![\"\"](\"https:\/\/www.tgrthaber.com\/mavikadin\/wp-content\/uploads\/i-1-41-300x168.webp\" "\\"\\"")
<\/p>\n
Uyand\u0131ktan sonra ilk 1 saat i\u00e7inde kahvalt\u0131 yap\u0131lmas\u0131 en sa\u011fl\u0131kl\u0131 olan\u0131d\u0131r. Bu durum metabolizman\u0131n dengeli \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011fl\u0131yor.<\/p>\n","protected":false},"excerpt":{"rendered":"
Sabah kahvalt\u0131lar\u0131 g\u00fcn\u00fcn en \u00f6nemli \u00f6\u011f\u00fcn\u00fcd\u00fcr. Ancak belki de y\u00fczy\u0131llard\u0131r yap\u0131lan hatalar kahvalt\u0131n\u0131n verimini azaltmakla kalm\u0131yor, sa\u011fl\u0131\u011f\u0131 da olumsuz y\u00f6nde etkiliyor. \u0130\u015fte kahvalt\u0131 sofralar\u0131nda asla t\u00fcketmemeniz gereken o g\u0131da…<\/p>\n","protected":false},"author":35,"featured_media":224656,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[1991],"tags":[330,60537,173,42259,58407],"class_list":["post-224636","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-kahvalti","tag-kahvalti-sofrasi-nasil-olur","tag-saglik","tag-saglikli-kahvalti","tag-sagliksiz-gidalar"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/224636"}],"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\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=224636"}],"version-history":[{"count":1,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/224636\/revisions"}],"predecessor-version":[{"id":224657,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/224636\/revisions\/224657"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/224656"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=224636"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=224636"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=224636"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}