{"id":95942,"date":"2024-11-20T16:30:49","date_gmt":"2024-11-20T13:30:49","guid":{"rendered":"https:\/\/www.tgrthaber.com\/mavikadin\/?p=95942"},"modified":"2024-11-20T16:56:34","modified_gmt":"2024-11-20T13:56:34","slug":"paleo-diyeti-nedir-paleo-diyetini-kimler-yapar-haftada-5-kilo-zayiflatan-paleo-diyeti-ornek-menu","status":"publish","type":"post","link":"https:\/\/www.tgrthaber.com\/mavikadin\/paleo-diyeti-nedir-paleo-diyetini-kimler-yapar-haftada-5-kilo-zayiflatan-paleo-diyeti-ornek-menu\/","title":{"rendered":"Paleo diyeti nedir? Paleo diyetini kimler yapar? Haftada 5 kilo zay\u0131flatan Paleo diyeti \u00f6rnek men\u00fc"},"content":{"rendered":"

Paleo diyeti, milyonlarca y\u0131l \u00f6nceki atalar\u0131m\u0131z gibi et, bal\u0131k, sebze ve meyve ile beslenmenin geneti\u011fimize uyumlu oldu\u011funu, sa\u011fl\u0131kl\u0131 ve fit bir ya\u015fam\u0131n bu beslenmeden ge\u00e7ti\u011fini savunan bir diyettir.<\/p>\n

Bu diyet teorisi, modern toplumlardaki kronik hastal\u0131klar\u0131n art\u0131\u015f\u0131n\u0131n tar\u0131m devrimiyle ger\u00e7ekle\u015fti\u011fini, tah\u0131l, bakliyat ve s\u00fct \u00fcr\u00fcnleri t\u00fcketiminin obeziteden alerjiye kadar \u00e7e\u015fitli hastal\u0131klara davetiye \u00e7\u0131kard\u0131\u011f\u0131n\u0131 iddia ediyor.<\/p>\n

Paleo diyeti yaparak hem sa\u011fl\u0131kl\u0131 beslenebilir hem de fazla kilolalar\u0131n\u0131zdan kurtulabilirsiniz.<\/p>\n

PALEO D\u0130YET\u0130 NED\u0130R?<\/h3>\n

Paleo diyeti, ilk olarak Profes\u00f6r Loren Cordain taraf\u0131ndan haz\u0131rlanm\u0131\u015f olan, et, bal\u0131k, meyve, sebze, zeytinya\u011f\u0131, kuruyemi\u015fler, tohumlar gibi ta\u015f devri insanlar\u0131n\u0131n t\u00fcketti\u011fi besinlerin yenildi\u011fi bir diyet listesidir.<\/p>\n

Profes\u00f6r Loren Cordain\u2019\u0131n Paleo Diyeti adl\u0131 kitab\u0131 2002’de yay\u0131nland\u0131. O tarihten bu yana diyetin pop\u00fclerli\u011fi gittik\u00e7e artt\u0131, hatta d\u00fcnyada insanlar\u0131n bir k\u0131sm\u0131 paleo diyeti ile ya\u015fam\u0131n\u0131 idame ettirmeye devam ediyor.<\/p>\n

\"Paleo<\/p>\n

PALEO D\u0130YET\u0130N\u0130 K\u0130MLER YAPAB\u0130L\u0130R?<\/h3>\n

Paleo diyetini kilo vermek isteyenler ve protein, sebze, meyve a\u011f\u0131rl\u0131kl\u0131 beslenmek isteyen ki\u015filer yapabilir.<\/p>\n

HAFTADA 5 K\u0130LO ZAYIFLATAN PALEO D\u0130YET\u0130 \u00d6RNEK D\u0130YET L\u0130STES\u0130<\/h3>\n

Paleo diyeti kaliteli protein al\u0131n\u0131m\u0131na dayal\u0131 olup karbonhidratlar\u0131n s\u0131n\u0131rland\u0131r\u0131ld\u0131\u011f\u0131 bir beslenme program\u0131d\u0131r.<\/p>\n

Diyetisyen Aybeg\u00fcm G\u00fclkokan @dyt.aybegumgulkokan instagram hesab\u0131ndan Paleo diyet listesi verdi. Diyetin uygulan\u0131\u015f\u0131 \u015f\u00f6yle:<\/p>\n

PALEO D\u0130YET\u0130 1,2 VE 3. G\u00dcNLER<\/strong><\/p>\n

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

2 yumurta ile yap\u0131lan peynirli omlet yahut ha\u015flanm\u0131\u015f yumurta ve yan\u0131na peynir<\/p>\n

2 adet ceviz<\/p>\n

10 tane ye\u015fil yahut siyah zeytin<\/p>\n

1 kase iri do\u011franm\u0131\u015f domates salatal\u0131k, biber ile yap\u0131lan s\u00f6\u011f\u00fc\u015f salata<\/p>\n

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

10 adet badem<\/p>\n

1 adet elma<\/p>\n

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

Et sote<\/p>\n

1 kase mercimek \u00e7orba<\/p>\n

1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 kat\u0131lm\u0131\u015f bol ye\u015fillikler ile yap\u0131lm\u0131\u015f mevsim salatas\u0131<\/p>\n

\"Paleo<\/p>\n

PALEO D\u0130YET\u0130 4,5VE 6. G\u00dcNLER<\/strong><\/p>\n

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

2 dilim beyaz peynir<\/p>\n

Avokadonun yar\u0131s\u0131<\/p>\n

\u0130ri do\u011franm\u0131\u015f domates salatal\u0131k, biber vb. ile yap\u0131lan bol s\u00f6\u011f\u00fc\u015f salata<\/p>\n

1 yumurta ve sebze kat\u0131larak yap\u0131lm\u0131\u015f omlet, omlet sevmiyorsan\u0131z ha\u015flanm\u0131\u015f yumurta yiyebilirsiniz.<\/p>\n

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

10 tane badem<\/p>\n

2 adet kuru hurma<\/p>\n

2 tane ceviz<\/p>\n

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

1 tabak sebze yeme\u011fi<\/p>\n

Cac\u0131k<\/p>\n

\"Paleo<\/p>\n

PALEO D\u0130YET\u0130 7.G\u00dcN<\/strong><\/p>\n

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

2 dilim beyaz peynir<\/p>\n

Yaln\u0131zca tek yumurta ile yap\u0131lm\u0131\u015f omlet yahut ha\u015flanm\u0131\u015f yumurta<\/p>\n

2 adet ceviz<\/p>\n

8 adet siyah veya ye\u015fil zeytin<\/p>\n

\u0130ri do\u011franm\u0131\u015f domates salatal\u0131k, biber vb. ile yap\u0131lan bol s\u00f6\u011f\u00fc\u015f salata<\/p>\n

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

2 adet kuru hurmay\u0131 5 yemek ka\u015f\u0131\u011f\u0131 yo\u011furdun i\u00e7erisine do\u011fray\u0131p t\u00fcketin.<\/p>\n

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

200 gr. \u0131zgarada pi\u015fmi\u015f bal\u0131k<\/p>\n

Salata<\/p>\n

Not: B\u00f6brek hastalar\u0131 ve hamileler de doktoruna dan\u0131\u015f\u0131p bu diyet listesini uygulayabilir.<\/p>\n

\"Paleo<\/p>\n

PALEO D\u0130YET\u0130 ZAYIFLATIR MI?<\/h3>\n

Paleo diyeti uzun s\u00fcre tok durmaya yard\u0131mc\u0131 “a\u00e7l\u0131k hormonu” olan ghrelin d\u00fczeylerini azaltabilen protein a\u00e7\u0131s\u0131ndan zengin bir beslenme program\u0131d\u0131r.<\/p>\n

Yap\u0131lan \u00e7al\u0131\u015fmalar da paleo diyetinin kilo vermeye yard\u0131mc\u0131 oldu\u011funu g\u00f6steriyor.<\/p>\n

\u00d6rne\u011fin European Journal of Clinical Nutrition’da Kas\u0131m 2014’de 70 kad\u0131n \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada paleo diyetininin 6 ay boyunca yap\u0131lmas\u0131n\u0131n ortalama 6,5 \u200b\u200bkg ya\u011f kayb\u0131na ve g\u00f6bek ya\u011f\u0131nda \u00f6nemli bir azalma sa\u011flad\u0131\u011f\u0131 tespit edildi.<\/p>\n

PALEO D\u0130YET\u0130NDE NELER YEN\u0130R?<\/h3>\n

Nutrition Research Reviews\u2019de 2021 Haziran ay\u0131ndaki \u201cPaleolitik beslenme d\u00fczenlerinin kapsam incelemesi\u201d adl\u0131 \u00e7al\u0131\u015fmaya g\u00f6re Paleo diyetinde yer alan, yasak olan ve k\u0131s\u0131tl\u0131 t\u00fcketilmesine izin verilen besinler \u015f\u00f6yle:<\/p>\n

Paleo Diyetinde Yenilebilecek Yiyecekler<\/strong><\/p>\n

    \n
  • Meyveler<\/li>\n
  • Sebzeler<\/li>\n
  • Kuruyemi\u015fler<\/li>\n
  • \u0130\u015flenmemi\u015f etler<\/li>\n
  • Yumurta<\/li>\n
  • Tohumlar<\/li>\n
  • Bitkiler<\/li>\n
  • Baharatlar<\/li>\n
  • Besleyici ya\u011flar<\/li>\n<\/ul>\n

    \"Paleo<\/p>\n

    Paleo Diyetinde Uzak Durulmas\u0131 Gereken Yiyecekler<\/strong><\/p>\n

      \n
    • \u0130\u015flenmi\u015f g\u0131dalar<\/li>\n
    • Me\u015frubatlar<\/li>\n
    • Yapay ve ilave tatland\u0131r\u0131c\u0131lar<\/li>\n
    • Paleo Diyetinde K\u0131s\u0131tl\u0131 Olarak T\u00fcketilebilecek Yiyecekler<\/li>\n
    • Tah\u0131llar<\/li>\n
    • Baklagiller<\/li>\n
    • S\u00fct \u00fcr\u00fcnlerinin \u00e7o\u011fu.<\/li>\n<\/ul>\n

      \"Paleo<\/p>\n

      PALEO D\u0130YET\u0130NDEK\u0130 Y\u0130YECEKLER L\u0130STES\u0130<\/strong><\/h3>\n

      Et:<\/strong> Dana eti, kuzu eti, ke\u00e7i eti, geyik eti vb.<\/p>\n

      K\u00fcmes hayvanlar\u0131:<\/strong> Tavuk, horoz, hindi, kaz, \u00f6rdek vb.<\/p>\n

      Deniz \u00fcr\u00fcnleri:<\/strong> Ton bal\u0131\u011f\u0131, hamsi, alabal\u0131k, morina bal\u0131\u011f\u0131, uskumru, mezgit, l\u00fcfet vb.<\/p>\n

      Yumurta:<\/strong> Yumurtan\u0131n hem sar\u0131s\u0131 hem beyaz\u0131 yenilebiliyor<\/p>\n

      Meyveler:<\/strong> Armut, elma, muz, portakal, kavun, yaban mersini, \u00e7ilek, \u00fcz\u00fcm, erik, \u015feftali vb meyveler<\/p>\n

      Sebzeler:<\/strong> Karnabahar, brokoli, kara lahana, biber, \u0131spanak, so\u011fan, sar\u0131msak, roka, kabak, balkaba\u011f\u0131 vb.<\/p>\n

      Kuruyemi\u015fler: <\/strong>Badem, ceviz, yer f\u0131st\u0131\u011f\u0131, kaju vb.<\/p>\n

      Tohumlar:<\/strong> Chia tohumlar\u0131, keten tohumlar\u0131, kabak \u00e7ekirde\u011fi vb<\/p>\n

      Ya\u011flar:<\/strong> Zeytinya\u011f\u0131, palmiye ya\u011f\u0131, hindistan cevizi ya\u011f\u0131, keten tohumu ya\u011f\u0131, avokado ya\u011f\u0131, vb.<\/p>\n

      Otlar ve baharatlar:<\/strong> Kekik, nane, biberiye, kimyon, zerde\u00e7al, zencefil vb.<\/p>\n

      \"Paleo<\/p>\n

      PALEO D\u0130YET\u0130NDE UZAK DURULMASI GEREKEN Y\u0130YECEKLER<\/h3>\n

      Tah\u0131llar: <\/strong>Makarna, pirin\u00e7, kinoa, ekmek, arpa, \u00e7avdar, bu\u011fday vb.<\/p>\n

      S\u00fct \u00fcr\u00fcnleri:<\/strong> S\u00fct, yo\u011furt, tereya\u011f\u0131 vb.<\/p>\n

      Baklagiller:<\/strong> Nohut, barbunya, kuru fasulye, mercimek vb.<\/p>\n

      Patates:<\/strong> T\u00fcm patates t\u00fcrleri<\/p>\n

      Rafine bitkisel ya\u011flar:<\/strong> Ay\u00e7i\u00e7ek ya\u011f\u0131, soya ya\u011f\u0131 vb.<\/p>\n

      \u0130\u015flenmi\u015f g\u0131dalar:<\/strong> Cipsler, markette sat\u0131lan paketlenmi\u015f \u00fcr\u00fcnler,fast foodlar, hamur i\u015fleri vb t\u00fcm i\u015flenmi\u015f g\u0131dalar<\/p>\n

      Yapay tatland\u0131r\u0131c\u0131lar:<\/strong> T\u00fcm yapay tatla<\/p>\n

      \u0130lave \u015feker:<\/strong> F\u0131r\u0131nlanm\u0131\u015f \u015fekerli besinler, \u015fekerlemeler, tatl\u0131lar, rafine \u015fekerli i\u015flenmi\u015f g\u0131dalar<\/p>\n

      \"Paleo<\/p>\n

      PALEO D\u0130YET\u0130NDE PEYN\u0130R YEN\u0130R M\u0130?<\/h3>\n

      Paleo diyetinde s\u00fct \u00fcr\u00fcnlerinden ka\u00e7\u0131n\u0131lmas\u0131 gerekir. Ancak paleo diyetinin baz\u0131 versiyonlar\u0131nda tereya\u011f\u0131 ve peynir gibi s\u00fct \u00fcr\u00fcnleri de yer alabiliyor.<\/p>\n

      \"Paleo<\/p>\n

      PALEO D\u0130YET\u0130NDE PATATES YEN\u0130R M\u0130?<\/h3>\n

      Patates karbonhidrat a\u00e7\u0131s\u0131ndan zengin, protein ve lif a\u00e7\u0131s\u0131ndan d\u00fc\u015f\u00fck oldu\u011fu i\u00e7in Paleo diyetinde uzak durulmas\u0131 \u00f6nerilen besinlerdendir.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Ta\u015f devri diyeti olarak da bilinen Paleo diyeti, bundan 2,5 milyon ila 10.000 y\u0131l \u00f6nceki Paleolitik \u00e7a\u011fda ya\u015fayan insanlar\u0131n t\u00fcketti\u011fi sebze, meyve, et, bal\u0131k gibi besinlere dayanan, s\u00fct \u00fcr\u00fcnlerinin, tah\u0131llar\u0131n m\u00fcmk\u00fcn mertebe olmad\u0131\u011f\u0131 bir beslenme program\u0131d\u0131r. Diyetisyen Aybeg\u00fcm G\u00fclkokan payla\u015ft\u0131\u011f\u0131 paleo diyeti sayesinde haftada 5 kilo zay\u0131flayabilirsiniz. Diyet listesi haberimizde.<\/p>\n","protected":false},"author":30,"featured_media":95943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"rank_math_lock_modified_date":false,"footnotes":""},"categories":[123],"tags":[2469,181,2470,2471,176],"class_list":["post-95942","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diyet","tag-diyet-listesi","tag-kilo-verme","tag-paleo-diyeti","tag-tas-devri-diyeti","tag-zayiflama"],"_links":{"self":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/95942"}],"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=95942"}],"version-history":[{"count":3,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/95942\/revisions"}],"predecessor-version":[{"id":95960,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/posts\/95942\/revisions\/95960"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media\/95943"}],"wp:attachment":[{"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/media?parent=95942"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/categories?post=95942"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.tgrthaber.com\/mavikadin\/wp-json\/wp\/v2\/tags?post=95942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}