{"id":9345,"date":"2026-05-17T21:17:31","date_gmt":"2026-05-17T18:17:31","guid":{"rendered":"https:\/\/dbsnewsmedia.com\/?p=9345"},"modified":"2026-05-17T21:17:31","modified_gmt":"2026-05-17T18:17:31","slug":"karin-yaglanmasini-azaltmak-icin-sofrada-yapilacak-6-degisiklik","status":"publish","type":"post","link":"https:\/\/dbsnewsmedia.com\/?p=9345","title":{"rendered":"Kar\u0131n Ya\u011flanmas\u0131n\u0131 Azaltmak \u0130\u00e7in Sofrada Yap\u0131lacak 6 De\u011fi\u015fiklik"},"content":{"rendered":"\n

17.05.2026 21:18<\/p>\n\n\n\n

Orta ya\u015fla birlikte hormonlar ve metabolizma de\u011fi\u015firken bel \u00e7evresinde kal\u0131nla\u015fma daha kolay hale gelebiliyor. Uzmanlara g\u00f6re hi\u00e7bir besin tek ba\u015f\u0131na belli bir b\u00f6lgeden ya\u011f yakt\u0131rmay\u0131 garanti etmiyor; ancak baz\u0131 k\u00fc\u00e7\u00fck beslenme de\u011fi\u015fiklikleri kilo kontrol\u00fcn\u00fc destekleyip tehlikeli kar\u0131n i\u00e7i ya\u011flanma riskini azaltmaya yard\u0131mc\u0131 olabiliyor.<\/p>\n\n\n\n

Orta ya\u015fla birlikte hormonlar ve metabolizma de\u011fi\u015firken, bel \u00e7evresinde ya\u011flanma daha kolay hale gelebiliyor. Daha \u00f6nce kilo sorunu ya\u015famayan ki\u015filerde bile kar\u0131n b\u00f6lgesinde belirgin kal\u0131nla\u015fma g\u00f6r\u00fclebiliyor.<\/p>\n\n\n\n

Uzmanlara g\u00f6re pop\u00fcler diyetlerin iddia etti\u011fi gibi yaln\u0131zca belirli bir b\u00f6lgeden ya\u011f yakmak m\u00fcmk\u00fcn de\u011fil. Ancak do\u011fru beslenme tercihleri; kilo kontrol\u00fcn\u00fc destekleyebilir, kar\u0131n i\u00e7i ya\u011flanma riskini azaltabilir ve genel sa\u011fl\u0131\u011fa olumlu katk\u0131 sa\u011flayabilir.<\/p>\n\n\n\n

Kore mutfa\u011f\u0131 \u00f6ne \u00e7\u0131k\u0131yor<\/strong><\/h2>\n\n\n\n

\u0130lk \u00f6neri, fermente g\u0131dalara sofrada daha fazla yer a\u00e7mak. \u00d6zellikle Kore mutfa\u011f\u0131n\u0131n bilinen lezzetlerinden kimchi, fermente lahana temelli bir yiyecek olarak \u00f6ne \u00e7\u0131k\u0131yor.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

2024 tarihli b\u00fcy\u00fck bir ara\u015ft\u0131rmada, g\u00fcnde \u00fc\u00e7 porsiyona kadar kimchi t\u00fcketen ki\u015filerde bel \u00e7evresinde ya\u011flanma riskinin daha d\u00fc\u015f\u00fck olabilece\u011fi belirtildi. Ara\u015ft\u0131rmac\u0131lara g\u00f6re bu etkinin arkas\u0131nda, ba\u011f\u0131rsaktaki yararl\u0131 bakterileri destekleyen probiyotikler olabilir.<\/p>\n\n\n\n

Kimchi herkesin damak tad\u0131na uygun olmayabilir. Daha tan\u0131d\u0131k bir se\u00e7enek isteyenler i\u00e7in sade s\u00fczme yo\u011furt iyi bir ba\u015flang\u0131\u00e7 olabilir. Burada \u00f6nemli olan, i\u00e7inde ilave \u015feker veya katk\u0131 bulunmayan, yaln\u0131zca s\u00fct ve canl\u0131 k\u00fclt\u00fcr i\u00e7eren yo\u011furtlar\u0131 tercih etmek.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Yo\u011furdu kahvalt\u0131da meyve ve granola ile yiyebilir, sandvi\u00e7 i\u00e7lerinde mayonez yerine kullanabilir ya da patates salatas\u0131n\u0131 daha hafif hale getirmek i\u00e7in de\u011ferlendirebilirsiniz.<\/p>\n\n\n\n

Patatesi sa\u011fl\u0131kl\u0131 hale getirmenin yolu:<\/strong><\/p>\n\n\n\n

500 gram bebek patatesi kabuklar\u0131yla birlikte yakla\u015f\u0131k 10 dakika, yumu\u015fayana kadar ha\u015flay\u0131n. S\u00fczd\u00fckten sonra so\u011fuk suya al\u0131n. Ayr\u0131 bir kapta 4 yemek ka\u015f\u0131\u011f\u0131 sade s\u00fczme yo\u011furt, 1 \u00e7ay ka\u015f\u0131\u011f\u0131 hardal, biraz limon suyu, 2 ince do\u011franm\u0131\u015f ye\u015fil so\u011fan, tuz ve karabiberi kar\u0131\u015ft\u0131r\u0131n. Patatesleri ikiye b\u00f6l\u00fcp kaseye al\u0131n, yo\u011furtlu sosla harmanlay\u0131n. Varsa \u00fczerine ince k\u0131y\u0131lm\u0131\u015f frenk so\u011fan\u0131 veya maydanoz ekleyebilirsiniz.<\/p>\n\n\n\n

Sonradan eklenen \u015fekeri azaltmak<\/strong><\/h2>\n\n\n\n

\u0130kinci \u00f6neri, \u201cserbest \u015feker\u201d olarak da bilinen ilave \u015fekerleri azaltmak. Bu ifade; meyvenin i\u00e7inde do\u011fal olarak bulunan \u015fekerden farkl\u0131 olarak yiyecek ve i\u00e7eceklere sonradan eklenen \u015fekeri anlat\u0131yor.<\/p>\n\n\n\n

\u015eekerli i\u00e7ecekler, paketli kahvalt\u0131l\u0131k gevrekler, kekler, bisk\u00fcviler ve pek \u00e7ok i\u015flenmi\u015f g\u0131da bu gruba giriyor. Ara\u015ft\u0131rmalarda y\u00fcksek \u015feker t\u00fcketimi, \u00f6zellikle obezite ve bel \u00e7evresinde ya\u011flanma ile ili\u015fkilendiriliyor.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

\u0130lave \u015fekeri azaltmak, hayat\u0131n\u0131zdan tatl\u0131y\u0131 tamamen \u00e7\u0131karmak anlam\u0131na gelmiyor. Lif ve besin \u00f6\u011feleriyle birlikte gelen meyveler, kan \u015fekerinin daha yava\u015f y\u00fckselmesine yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

Bu nedenle meyve bazl\u0131, daha dengeli tatl\u0131lar iyi bir alternatif olabilir.<\/p>\n\n\n\n

\u015eeker ilavesiz meyveli crumble tarifi:<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

F\u0131r\u0131n\u0131 180 dereceye \u0131s\u0131t\u0131n. \u00dcst harc\u0131 i\u00e7in k\u00fc\u00e7\u00fck bir tencerede 50 gram Hindistan cevizi ya\u011f\u0131n\u0131 k\u0131s\u0131k ate\u015fte eritin. Ocaktan al\u0131p 75 gram yulaf, 30 gram file badem, 30 gram ay \u00e7ekirde\u011fi i\u00e7i, 70 gram tam bu\u011fday unu, 1 \u00e7ay ka\u015f\u0131\u011f\u0131 tar\u00e7\u0131n ve ince do\u011franm\u0131\u015f 4 \u00e7ekirdeksiz hurma ekleyin. 500 gram donmu\u015f orman meyvesini s\u0131\u011f bir f\u0131r\u0131n kab\u0131na tek kat halinde yay\u0131n. \u00dczerine yulafl\u0131 kar\u0131\u015f\u0131m\u0131 serpin. Meyveler suyunu b\u0131rak\u0131p \u00fcst k\u0131sm\u0131 \u00e7\u0131t\u0131rla\u015fana kadar yakla\u015f\u0131k 25 dakika pi\u015firin.<\/p>\n\n\n\n

Kaliteli protein t\u00fcketiminin \u00f6nemi<\/strong><\/h2>\n\n\n\n

\u00dc\u00e7\u00fcnc\u00fc \u00f6neri, kaliteli protein al\u0131m\u0131n\u0131 g\u00fc\u00e7lendirmek. Bilimsel \u00e7al\u0131\u015fmalarda kaliteli protein t\u00fcketiminin, kar\u0131n b\u00f6lgesindeki ya\u011flanma ile ters y\u00f6nde ili\u015fkili olabilece\u011fi belirtiliyor.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Kaliteli protein; v\u00fccudun ihtiya\u00e7 duydu\u011fu dokuz temel amino asidi i\u00e7eren besinleri ifade ediyor. Yumurta, bal\u0131k, baklagiller, kuruyemi\u015fler, ya\u011fs\u0131z et ve s\u00fct \u00fcr\u00fcnleri bu a\u00e7\u0131dan iyi kaynaklar aras\u0131nda yer al\u0131yor<\/p>\n\n\n\n

Protein denildi\u011finde akla genellikle hayvansal kaynaklar gelse de baz\u0131 bitkisel besinler de g\u00fc\u00e7l\u00fc se\u00e7enekler sunuyor. Soya, kinoa, karabu\u011fday, \u00e7iya tohumu ve kenevir tohumu temel amino asitler a\u00e7\u0131s\u0131ndan \u00f6ne \u00e7\u0131kan bitkisel kaynaklar aras\u0131nda.<\/p>\n\n\n\n

\u00c7iya lapas\u0131 tarifi:<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

K\u00fc\u00e7\u00fck bir tencereye 250 ml s\u00fct, 3 yemek ka\u015f\u0131\u011f\u0131 \u00e7iya tohumu, yar\u0131m \u00e7ay ka\u015f\u0131\u011f\u0131 tar\u00e7\u0131n ve yar\u0131m \u00e7ay ka\u015f\u0131\u011f\u0131 vanilya \u00f6z\u00fct\u00fc ekleyin. Kar\u0131\u015f\u0131m\u0131 kaynama noktas\u0131na getirin. Ard\u0131ndan alt\u0131n\u0131 k\u0131s\u0131p ara ara kar\u0131\u015ft\u0131rarak yakla\u015f\u0131k 10 dakika pi\u015firin. Lapa k\u0131vam\u0131na gelince kaseye al\u0131n ve \u00fczerine dilimlenmi\u015f muz ekleyerek servis edin.<\/p>\n\n\n\n

Lif al\u0131m\u0131n\u0131 \u00e7o\u011faltmak<\/strong><\/h2>\n\n\n\n

D\u00f6rd\u00fcnc\u00fc \u00f6neri, g\u00fcnl\u00fck lif al\u0131m\u0131n\u0131 art\u0131rmak. Lif; ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 desteklemesi, i\u015ftah kontrol\u00fcne yard\u0131mc\u0131 olmas\u0131, kan \u015fekeri dengesine katk\u0131 sa\u011flamas\u0131 ve kolesterol seviyeleri \u00fczerinde olumlu etki g\u00f6stermesiyle biliniyor.<\/p>\n\n\n\n

\u0130ngiltere\u2019deki g\u00fcncel sa\u011fl\u0131k \u00f6nerileri yeti\u015fkinler i\u00e7in g\u00fcnde 30 gram lif hedefini i\u015faret ediyor. Ancak ortalama yeti\u015fkinin bu miktar\u0131n olduk\u00e7a alt\u0131nda kald\u0131\u011f\u0131 belirtiliyor.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Lif al\u0131m\u0131n\u0131 art\u0131rmak i\u00e7in beyaz ekmek, makarna ve pirin\u00e7 yerine tam tah\u0131ll\u0131 se\u00e7enekler tercih edilebilir. Patatesi kabu\u011fuyla t\u00fcketmek, kuruyemi\u015fleri \u00f6l\u00e7\u00fcl\u00fc \u015fekilde beslenmeye eklemek ve baklagillere daha fazla yer vermek de i\u015fe yarayabilir.<\/p>\n\n\n\n

Nohut, mercimek, kuru fasulye ve humus pratik se\u00e7enekler aras\u0131nda. \u00d6rne\u011fin tam tah\u0131ll\u0131 ekmek \u00fczerine kuru fasulye ya da tam tah\u0131ll\u0131 krakerle humus, lif a\u00e7\u0131s\u0131ndan daha g\u00fc\u00e7l\u00fc ara \u00f6\u011f\u00fcn alternatifleri sunabilir.<\/p>\n\n\n\n

Ye\u015fil \u00e7ay g\u00fcnl\u00fck ya\u015fam\u0131 g\u00fczel etkiliyor<\/strong><\/h2>\n\n\n\n

Be\u015finci \u00f6neri, ye\u015fil \u00e7ay\u0131 g\u00fcnl\u00fck rutine eklemek. 2012 tarihli randomize kontroll\u00fc bir \u00e7al\u0131\u015fmada, kate\u015fin adl\u0131 antioksidanlar bak\u0131m\u0131ndan zengin ye\u015fil \u00e7ay i\u00e7ece\u011fi t\u00fcketen fazla kilolu kat\u0131l\u0131mc\u0131larda 12 hafta sonunda kar\u0131n i\u00e7i ya\u011flanmada azalma g\u00f6r\u00fcld\u00fc\u011f\u00fc belirtilmi\u015fti.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Ara\u015ft\u0131rmac\u0131lar, ye\u015fil \u00e7aydaki kate\u015finlerin ya\u011f metabolizmas\u0131n\u0131 destekleyebilece\u011fini d\u00fc\u015f\u00fcn\u00fcyor. Ancak burada da tek ba\u015f\u0131na mucize bir etkiden de\u011fil, sa\u011fl\u0131kl\u0131 beslenmeyi destekleyen bir al\u0131\u015fkanl\u0131ktan s\u00f6z etmek gerekiyor.<\/p>\n\n\n\n

Ye\u015fil \u00e7ay\u0131 i\u00e7ecek olarak sevmeyenler i\u00e7in matcha farkl\u0131 bir se\u00e7enek olabilir. Japon ye\u015fil \u00e7ay\u0131 olan matcha, kate\u015fin i\u00e7eri\u011fiyle \u00f6ne \u00e7\u0131k\u0131yor ve kahvalt\u0131l\u0131k tariflerde de kullan\u0131labiliyor.<\/p>\n\n\n\n

Matchal\u0131 ye\u015fil lapa tarifi:<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Bir tencereye 50 gram yulaf, 2 \u00e7ay ka\u015f\u0131\u011f\u0131 bal, bir tutam tuz ve 250 ml su koyun. K\u0131s\u0131k ate\u015fte yakla\u015f\u0131k 5 dakika, koyula\u015fmaya ba\u015flayana kadar pi\u015firin. Ayr\u0131 bir kapta 1 \u00e7ay ka\u015f\u0131\u011f\u0131 matcha tozunu az miktarda kaynar suyla iyice a\u00e7\u0131n. Bu kar\u0131\u015f\u0131m\u0131 lapaya ekleyin. \u00dczerine k\u00fc\u00e7\u00fck boy ezilmi\u015f bir muz ilave edin. Servis ederken birka\u00e7 yaban mersiniyle tamamlayabilirsiniz.<\/p>\n\n\n\n

Beyin sa\u011fl\u0131\u011f\u0131 kadar kilo vermeye de yard\u0131mc\u0131 Omega-3<\/strong><\/h2>\n\n\n\n

Alt\u0131nc\u0131 \u00f6neri, omega-3 a\u00e7\u0131s\u0131ndan zengin besinleri art\u0131rmak. Omega-3 ya\u011f asitleri daha \u00e7ok beyin sa\u011fl\u0131\u011f\u0131yla bilinse de baz\u0131 ara\u015ft\u0131rmalar, kilo verme s\u00fcrecindeki fazla kilolu ki\u015filerde kar\u0131n b\u00f6lgesi ya\u011f k\u00fctlesi \u00fczerinde olumlu etkiler olabilece\u011fini g\u00f6steriyor.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Bu etkinin nedeni tam olarak bilinmiyor. Ancak omega-3 a\u00e7\u0131s\u0131ndan zengin beslenmenin metabolizma h\u0131z\u0131n\u0131 ve i\u015ftah kontrol\u00fcn\u00fc destekleyebilece\u011fine dair bulgular var. Ya\u011fl\u0131 bal\u0131klar bu a\u00e7\u0131dan en bilinen kaynaklar aras\u0131nda.<\/p>\n\n\n\n

Omega-3 al\u0131m\u0131n\u0131 art\u0131rman\u0131n en pratik yollar\u0131ndan biri konserve sardalya t\u00fcketmek. Tam tah\u0131ll\u0131 ekmekle birlikte tercih edildi\u011finde ise hem besleyici hem de uzun s\u00fcre tok tutan dengeli bir \u00f6\u011f\u00fcn olu\u015fturabiliyor.<\/p>\n\n\n\n

Sardalyal\u0131 tost \u00fcst\u00fc tarifi:<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Zeytinya\u011fl\u0131 1 kutu sardalyan\u0131n ya\u011f\u0131n\u0131n b\u00fcy\u00fck k\u0131sm\u0131n\u0131 s\u00fcz\u00fcn. Sardalyalar\u0131 bir kaseye al\u0131n ve \u00e7atalla ezin. \u00dczerine ince do\u011franm\u0131\u015f yar\u0131m k\u00fc\u00e7\u00fck k\u0131rm\u0131z\u0131 so\u011fan, k\u00fc\u00e7\u00fck bir avu\u00e7 k\u0131y\u0131lm\u0131\u015f maydanoz, \u00e7ekirde\u011fi \u00e7\u0131kar\u0131l\u0131p ince do\u011franm\u0131\u015f 6 siyah zeytin, yar\u0131m limonun suyu ve birka\u00e7 damla ac\u0131 sos ekleyin. Hepsini iyice kar\u0131\u015ft\u0131r\u0131n. Tam tah\u0131ll\u0131 k\u0131zarm\u0131\u015f ekmek \u00fczerine s\u00fcrerek servis edin.<\/p>\n\n\n\n

Foto\u011fraflar: iStock<\/em><\/p>\n\n\n\n

Kaynak:https:\/\/www.hurriyet.com.tr\/aile\/galeri-spor-yapmadan-kilo-kontrolu-gobek-yaglarina-karsi-6-basit-beslenme-hamlesi-43171032\/1<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

17.05.2026 21:18 Orta ya\u015fla birlikte hormonlar ve metabolizma de\u011fi\u015firken bel \u00e7evresinde kal\u0131nla\u015fma daha kolay hale gelebiliyor. Uzmanlara g\u00f6re hi\u00e7bir besin tek ba\u015f\u0131na belli bir b\u00f6lgeden ya\u011f yakt\u0131rmay\u0131 garanti etmiyor; ancak baz\u0131 k\u00fc\u00e7\u00fck beslenme de\u011fi\u015fiklikleri kilo kontrol\u00fcn\u00fc destekleyip tehlikeli kar\u0131n i\u00e7i ya\u011flanma riskini azaltmaya yard\u0131mc\u0131 olabiliyor. Orta ya\u015fla birlikte hormonlar ve metabolizma de\u011fi\u015firken, bel \u00e7evresinde ya\u011flanma…<\/p>\n","protected":false},"author":5,"featured_media":9346,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[12],"tags":[1169],"class_list":["post-9345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-beslenme"],"jetpack_featured_media_url":"https:\/\/dbsnewsmedia.com\/wp-content\/uploads\/2026\/05\/1-1.webp","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/9345","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9345"}],"version-history":[{"count":1,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/9345\/revisions"}],"predecessor-version":[{"id":9359,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/posts\/9345\/revisions\/9359"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=\/wp\/v2\/media\/9346"}],"wp:attachment":[{"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9345"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9345"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dbsnewsmedia.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9345"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}