{"id":225558,"date":"2025-08-22T17:34:01","date_gmt":"2025-08-22T14:34:01","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=225558"},"modified":"2025-08-22T17:34:01","modified_gmt":"2025-08-22T14:34:01","slug":"fast-food-zincirini-meal-prep-ile-kirin-hizli-kilo-almaya-son","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/fast-food-zincirini-meal-prep-ile-kirin-hizli-kilo-almaya-son\/","title":{"rendered":"Fast food zincirini \u2018Meal Prep’ ile k\u0131r\u0131n! H\u0131zl\u0131 kilo almaya son"},"content":{"rendered":"

H\u0131zl\u0131 ve haz\u0131r olarak sunulan fast food g\u0131dalar zamanla kilo al\u0131m\u0131na ve beraberinde de \u00e7e\u015fitli rahats\u0131zl\u0131klara neden olabiliyor. Fast food zincirlerinden kurtaracak, hem sa\u011fl\u0131kl\u0131 hem de besleyici g\u0131daya ula\u015fman\u0131n yeni ve pop\u00fcler bir yolu oldu\u011funu aktaran Medicana Sa\u011fl\u0131k Grubu Beslenme ve Diyet B\u00f6l\u00fcm\u00fc’nden Dyt. Seda U\u015farer, “Meal Prep” (meal preparation\/ yemek haz\u0131rl\u0131\u011f\u0131) kavram\u0131n\u0131 anlatt\u0131.<\/p>\n

FAST FOOD Z\u0130NC\u0130R\u0130N\u0130 \u2018MEAL PREP’ \u0130LE KIRIN<\/h3>\n

Modern hayat\u0131n ko\u015fturmacas\u0131nda sa\u011fl\u0131kl\u0131 ve d\u00fczenli beslenmek \u00e7o\u011fu ki\u015fi i\u00e7in zorlay\u0131\u015f\u0131 hale gelebiliyor. G\u00fcn\u00fcm\u00fcz \u015fartlar\u0131nda kad\u0131nlar\u0131n yo\u011fun \u00e7al\u0131\u015fmas\u0131, i\u015f \u00e7\u0131k\u0131\u015f\u0131nda ebeveynlerin \u00e7ocuklar\u0131yla ilgilenme tela\u015f\u0131, yaln\u0131z ya\u015famak gibi fakt\u00f6rler paketli g\u0131daya, fast food t\u00fcketimine ya da makarna, pide gibi hamur i\u015fine y\u00f6nlendirebiliyor. S\u00f6z konusu duruma kar\u015f\u0131 “meal prep” ad\u0131 verilen sa\u011fl\u0131kl\u0131 ve pratik bir \u00e7\u00f6z\u00fcm geli\u015ftirildi\u011fini aktaran Medicana International \u0130zmir Hastanesi Beslenme ve Diyet Uzman\u0131 Dyt. Seda U\u015farer, “Bu y\u00f6ntem ayn\u0131 zamanda yo\u011fun \u00e7al\u0131\u015fan ki\u015filer, \u00f6\u011frenciler, diyet yapanlar ve sporcular taraf\u0131ndan tercih ediliyor. \u0130\u015f \u00e7\u0131k\u0131\u015f\u0131 ya\u015fanan a\u00e7l\u0131kla ne yiyece\u011fini d\u00fc\u015f\u00fcnmek yerine hafta i\u00e7i yap\u0131lan planlama b\u00fct\u00fcn haftan\u0131z\u0131n kurtar\u0131c\u0131s\u0131 olabilir. Burada son d\u00f6nemlerde meal prep olarak duydu\u011fumuz yemek haz\u0131rl\u0131\u011f\u0131 devreye giriyor” diye konu\u015ftu.<\/p>\n

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\u00d6\u011e\u00dcNLER HAFTALIK PLANLANIYOR<\/h3>\n

Meal prep y\u00f6nteminin nas\u0131l uyguland\u0131\u011f\u0131 konusunda bilgi veren Dyt. Seda U\u015farer, “Meal prep, haftal\u0131k \u00f6\u011f\u00fcnleri \u00f6nceden planlayarak buzdolab\u0131nda ya da dondurucuda saklanmas\u0131 anlam\u0131na geliyor. \u00d6\u011f\u00fcnleri tamamen pi\u015firip saklamak da meal prep kapsam\u0131na giriyor. Bu y\u00f6ntem sadece zaman kazand\u0131rmakla kalm\u0131yor, ayn\u0131 zamanda b\u00fct\u00e7e kontrol\u00fc ve sa\u011fl\u0131kl\u0131 beslenmeyi de sa\u011fl\u0131yor. Her g\u00fcn d\u0131\u015far\u0131dan yemek s\u00f6ylemek ya da paketli g\u0131dalara y\u00f6nelmek yerine, evde \u00f6nceden haz\u0131rlanm\u0131\u015f ya da haz\u0131rl\u0131\u011f\u0131 yap\u0131lm\u0131\u015f besinlerle hem bedenimizi hem de c\u00fczdan\u0131m\u0131z korunmu\u015f olursunuz” a\u00e7\u0131klamas\u0131nda bulundu. Dyt. Seda U\u015farer, “Meal prep s\u00fcreci; yemeklerin planlanmas\u0131, al\u0131\u015fveri\u015f listesinin haz\u0131rlanmas\u0131, sa\u011fl\u0131kl\u0131 pi\u015firme ve saklama maddelerini i\u00e7eriyor. \u00d6rne\u011fin, cumartesi al\u0131\u015fveri\u015fe bir zaman ay\u0131rarak malzemeleri almak ve pazar g\u00fcn\u00fc birka\u00e7 saat ay\u0131rarak sebzeleri ay\u0131klay\u0131p y\u0131kayarak ya da do\u011frayarak pi\u015firme ve t\u00fcketime haz\u0131r etmek, protein kaynaklar\u0131n\u0131 pi\u015firmek ya da pi\u015firmeye uygun porsiyonlay\u0131p dondurucuya atmak t\u00fcm hafta i\u00e7inizi kurtarm\u0131\u015f olur” ifadelerini kulland\u0131.<\/p>\n

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ZAMANI OLMAYANLAR \u0130\u00c7\u0130N MUHTE\u015eEM B\u0130R \u00c7\u00d6Z\u00dcM<\/h3>\n

Sa\u011fl\u0131kl\u0131 beslenmek isteyen ancak zaman\u0131 olmayanlar i\u00e7in meal prep y\u00f6nteminin muhte\u015fem bir \u00e7\u00f6z\u00fcm oldu\u011funu belirten Dyt. Seda U\u015farer, meal prep ad\u0131mlar\u0131ndan bahsetti. Dyt. Seda U\u015farer, meal prep ad\u0131mlar\u0131n\u0131 \u015fu \u015fekilde s\u0131ralad\u0131:<\/p>\n

“Haftal\u0131k plan olu\u015fturmak<\/strong>: Kahvalt\u0131, \u00f6\u011fle yeme\u011fi, ara \u00f6\u011f\u00fcn ve ak\u015fam yeme\u011fi gibi. Bu \u00f6\u011f\u00fcn say\u0131s\u0131 ki\u015fisel farkl\u0131l\u0131klar i\u00e7erebilir.
\nAl\u0131\u015fveri\u015f listesi haz\u0131rlamak:<\/strong> Plana uygun al\u0131\u015fveri\u015f yapmak hem ekonomik a\u00e7\u0131dan sizi korur hem de gereksiz \u00fcr\u00fcn almam\u0131\u015f olursunuz.<\/p>\n

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Toplu pi\u015firme:<\/strong> \u00d6zellikle protein ( et, tavuk, hindi, bakliyatlar ) kaynaklar\u0131n\u0131 toplu halde pi\u015firip farkl\u0131 \u00f6\u011f\u00fcnlerde kullanmak dondurucuya atmak epey pratik olacakt\u0131r.
\nSaklama kaplar\u0131 edinmek:<\/strong> Hava ge\u00e7irmez, \u0131s\u0131ya dayanakl\u0131, g\u0131daya uygun kaplar i\u015finizi kolayla\u015ft\u0131r\u0131r. G\u00fcnl\u00fck porsiyonlara b\u00f6l\u00fcp saklamak hem ta\u015f\u0131may\u0131 hem t\u00fcketmeyi kolayla\u015ft\u0131r\u0131r.
\nEtiketleme:<\/strong> Haz\u0131rlad\u0131\u011f\u0131n\u0131z yemeklerin \u00fczerine hangi g\u00fcn haz\u0131rland\u0131\u011f\u0131n\u0131 yazmak g\u0131da g\u00fcvenli\u011fi a\u00e7\u0131s\u0131ndan \u00f6nemlidir.”<\/p>\n","protected":false},"excerpt":{"rendered":"

Uzman isim Dyt. Seda U\u015farer, Fast food zincirinin \u2018Meal Prep’ ile k\u0131r\u0131lmas\u0131n\u0131 vurguluyor. H\u0131zl\u0131 bir \u015fekilde kilo almaya neden olan fast food g\u0131dalardan uzak durulmas\u0131 gerekiyor.<\/p>\n","protected":false},"author":5,"featured_media":225566,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[1991],"tags":[1632,60671,173],"class_list":["post-225558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-fast-food","tag-meal-prep-yontemini","tag-saglik"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/225558"}],"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\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/comments?post=225558"}],"version-history":[{"count":2,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/225558\/revisions"}],"predecessor-version":[{"id":225569,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/225558\/revisions\/225569"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/225566"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=225558"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=225558"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=225558"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}