Diyetisyenden 2022 yılı için diyet önerileri - CNN Türk - Limmonata.com

30.12.2021 – 17:16 Son Güncelleme: 30.12.2021 – 17:17 | Haber Kaynağı: DHA
Uzman Diyetisyen Elif Melek Avcı Dursun, kilo vermek isteyenler için yeni yıla sayılı günler kala önerilerde bulundu. Yeni yıl için hedef belirleyen Dursun, ‘Söz ver, kilo ver, 2022 senin yılın olsun’ mottosuyla hareket edilmesini tavsiye etti.
“2022’Yİ KİLO VERMEK İÇİN YENİ BİR SAYFA OLARAK DÜŞÜNÜN”
Diyet maceralarının sadece birkaç gün sürdüğüne dikkat çeken Drsun, “Yeni yılda beslenme alışkanlıklarını değiştirerek, yeme eylemini daha sağlıklı bir hale getirebilirsiniz. Önemli olan sürdürülebilirliktir. Besinlerin alışverişinden pişirme yöntemlerine, uyku düzeninden su tüketimine kadar tüm evrelerde alışkanlıklarınızı değiştirmek zorundayız. Böylece kilo vermek daha kolay olacaktır. Kilo vermek isteyenler 2022 yılını ‘kilo vermek için yeni bir sayfa’ olarak düşünsün” diye konuştu.
“GÜNDE 3 LİTRE SU TÜKET, SAATTE 300 ADIM AT”
Dursun, kilo vermek isteyenlere her gün en geç saat 23:00’e kadar yatakta olmalarını ve uykuya dalmaya çalışmaları önerdi. “Uykusuz kaldığınız günlerde ortalama 500 kalori daha fazla tüketirsiniz” diyen diyetisyen Dursun, şöyle devam etti:
“Saat başı 200 ml su tüketin; bunu günde 3 litreye tamamlayın! Susuzluk ile yeme isteğini karıştırmayın ve dengeli beslenmeye özen gösterin. Her gün 2 kupa beyaz çay için. Beyaz çaydaki polifenoller, metabolizmayı dinç tutmak için önemli bir kaynaktır. Gün içinde aktif olduğunuz saatlerde her saat başı tempolu 300 adım atın.”
“MARKET LİSTESİNİN DIŞINA ÇIKMAYIN”
Kilo alımında market alışverişlerinin önemli bir faktör olduğunu aktaran Dursun, “Markete giderken mutlaka alışveriş listesi yapın ve ihtiyaç dışında market listesinin dışına çıkmayın, liste dışı gıdalar almayın. Mutfağa giren her şey bir gün mutlaka tüketilir ve bu da ek kilo anlamına gelir. Bu sebeple marketten gereksiz, abur cubur ya da zararlı gıdalara almayın” ifadelerini kullandı.
“HAYVANSAL GIDALARI AZALTIN”
Kilo vermek için hayvansal gıdaların tüketiminin azaltılması gerektiğine de dikkat çeken Dursun, “Özellikle doymuş yağlar insülin direnci ve kalp hastalıkları ile yakından ilişkilidir. Obezite ile beraber kalp krizini tetikleyebilir. Meyve ve sebze tüketimini 5 porsiyona yükseltin. Günlük vitamin, mineral, posa ihtiyacının büyük kısmı bu gruptaki besinlerden karşılanmaktadır. Özellikle mevsiminde meyve ve sebze tüketimi kilo yönetimini kolaylaştırır” dedi.
“KURUYEMİŞLERİ ÇİĞ YİYİN, BALIK TÜKETİN, TUZU AZALTIN”
Tuz tüketimini sınırlandırmak gerektiğini söyleyen Dursun, “Kuruyemişleri çiğ olarak tercih edin. Kavrulmuş ve tuzlu yemişler, 10 gramda 50 kaloriye yakın enerji içerir. Kontrolsüz tüketimde hızlı kilo aldırabilirler. Haftada 2 gün deniz balıkları tüketin. Çünkü omega3, selenyum, çinko gibi birçok bağışıklık güçlendirici besin öğesi, deniz ürünlerinde bulunur. Bu besinler aynı zamanda kalp damar sağlığını koruyarak, kolesterolü düşürmeye yardımcı olur. Sadece yemekleri pişirirken yarım çay kaşığı kadar tuz kullanın. Yüksek tuz tüketimi hipertansiyona ve iştah artışına neden olabilmektedir. Tuz yerine limon ve sirke ilave ederek yemeklere lezzet katabilirsiniz” diye konuştu.
 
Demirören Tv Holding A.Ş. – CNN ™ CNN Inc. A WarnerMedia Company. All Rights Reserved.

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Diyetisyenden 2022 yılı için diyet önerileri – CNN Türk

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