{"id":35234,"date":"2017-05-13T00:02:18","date_gmt":"2017-05-12T21:02:18","guid":{"rendered":"http:\/\/binkelam.com\/?p=35234"},"modified":"2017-05-13T00:02:18","modified_gmt":"2017-05-12T21:02:18","slug":"yogurt-yerken-kilo-almamak-icin-bunlara-dikkat","status":"publish","type":"post","link":"https:\/\/binkelam.com\/en\/yogurt-yerken-kilo-almamak-icin-bunlara-dikkat\/","title":{"rendered":"Yo\u011furt Yerken Kilo Almamak \u0130\u00e7in Bunlara Dikkat!"},"content":{"rendered":"

Sofralar\u0131m\u0131z\u0131n ba\u015f tac\u0131 yo\u011furdun faydalar\u0131 <\/strong>aras\u0131nda g\u00fczel tad\u0131n\u0131n ve doyuruculu\u011funun yan\u0131 s\u0131ra kilo vermeye yard\u0131mc\u0131 etkilerinin de bulundu\u011fu son y\u0131llarda yap\u0131lan bilimsel ara\u015ft\u0131rmalar taraf\u0131ndan kan\u0131tland\u0131. \u00c7e\u015fitli ara\u015ft\u0131rmalardan \u00e7\u0131kan sonu\u00e7lara g\u00f6re yo\u011furt<\/strong> ana yemekleri s\u00fcslemenin yan\u0131 s\u0131ra y\u00fcksek protein i\u00e7eri\u011fi nedeniyle en sa\u011fl\u0131kl\u0131 ara \u00f6\u011f\u00fcnler <\/strong>aras\u0131na da giriyor. Bu sa\u011fl\u0131kl\u0131 g\u0131dan\u0131n tok tutucu \u00f6zelli\u011fi hem ana \u00f6\u011f\u00fcnlerde ihtiyac\u0131n\u0131zdan fazla besin t\u00fcketmenizi, hem de yemeklerin aras\u0131nda s\u0131k s\u0131k ac\u0131kman\u0131z\u0131 engelliyor. Ama kilo verme <\/strong>ve sa\u011fl\u0131kl\u0131 ya\u015fam konusunda say\u0131s\u0131z faydalar\u0131 olan yo\u011furdu nas\u0131l t\u00fcketti\u011fimize dikkat etmemiz gerekiyor, \u00e7\u00fcnk\u00fc her faydal\u0131 \u00fcr\u00fcn gibi yo\u011furt da yanl\u0131\u015f bi\u00e7imde ya da \u00e7ok y\u00fcksek miktarlarda t\u00fcketildi\u011finde kilo al\u0131m\u0131na, hatta \u00e7e\u015fitli sa\u011fl\u0131k problemlerine neden olabiliyor. \u0130\u015fte yo\u011furt yiyerek kilo vermek <\/strong>ya da beslenme d\u00fczeninin daha sa\u011fl\u0131kl\u0131 hale getirmek isteyenlerin dikkat etmesi gereken noktalar;<\/p>\n

Yo\u011furdun kalorisine fazla tak\u0131lmay\u0131n<\/strong><\/span><\/em><\/p>\n

Kalori <\/strong>saymak g\u00fcn i\u00e7inde t\u00fcketti\u011finiz yiyeceklerin miktarlar\u0131n\u0131 ve besin de\u011ferlerini takip etmek ad\u0131na faydal\u0131 bir al\u0131\u015fkanl\u0131k olabilir. Ancak konu yo\u011furt oldu\u011funda tek ba\u015f\u0131na \u201ckalori de\u011ferinin\u201d sizi etkilemesine izin vermek pek de do\u011fru de\u011fil. Piyasada bulunan ve \u201clight\u201d ya da \u201cya\u011fs\u0131z\u201d gibi asitlerle sat\u0131lan yo\u011furtlar\u0131n pek \u00e7o\u011funun kalori oran\u0131 ger\u00e7ekten d\u00fc\u015f\u00fck olsa da, yo\u011furdun sa\u011flad\u0131\u011f\u0131 pek \u00e7ok faydan\u0131n kayna\u011f\u0131 olan proteinler a\u00e7\u0131s\u0131ndan zengin olduklar\u0131n\u0131 s\u00f6ylemek m\u00fcmk\u00fcn de\u011fil. Yani 100 gram yo\u011furdu 50 kalorilik bir de\u011ferle de bulabilirsiniz, ancak bu miktar\u0131n i\u00e7inde yaln\u0131zca 5-6 gram protein varsa yo\u011furdun pek \u00e7ok olumlu y\u00f6n\u00fcnden faydalanamayacaks\u0131n\u0131z demektir. Yapman\u0131z gereken \u015fey di\u011fer \u00f6\u011f\u00fcnlerinizde biraz kalori k\u0131smay\u0131 g\u00f6ze al\u0131p yar\u0131m ya da tam ya\u011fl\u0131, 100 gram\u0131nda en az 12 ila 15 gram protein bulunan yo\u011furtlara y\u00f6nelmek olmal\u0131d\u0131r.<\/p>\n

 <\/p>\n

Protein i\u00e7eri\u011finin nispeten d\u00fc\u015f\u00fck olmas\u0131n\u0131n yan\u0131 s\u0131ra ya\u011fs\u0131z yo\u011furt <\/strong>y\u00fcksek oranda \u015fekere sahip olabilir. Tam ya\u011fl\u0131 ve organik olanlar da dahil t\u00fcm yo\u011furtlar s\u00fctten gelen belli miktarda \u015fekere sahiptirler, ancak pek \u00e7ok light yo\u011furt <\/strong>\u00e7e\u015fidi al\u0131\u015f\u0131ld\u0131k yo\u011furdun tad\u0131n\u0131 verebilmesi ad\u0131na bol miktarda yapay \u015fekerle tatland\u0131r\u0131l\u0131r.<\/p>\n

\"\"<\/a><\/p>\n

E\u011fer bir yo\u011furt markas\u0131n\u0131n ya da \u00e7e\u015fidinin 100 graml\u0131k porsiyonu 18 gramdan fazla \u015feker i\u00e7eriyorsa o \u00fcr\u00fcnden uzak durmak yap\u0131lacak en do\u011fru \u015feydir.<\/p>\n

Porsiyonlar\u0131n\u0131z\u0131n kontrol\u00fc sizde olsun<\/strong><\/span><\/em><\/p>\n

Yo\u011furdu k\u00fc\u00e7\u00fck porsiyonlar yerine koca bir kutu \u015feklinde sat\u0131n almak b\u00fct\u00e7enize katk\u0131 sa\u011fl\u0131yor olabilir. Maalesef ufak par\u00e7alara ya da miktarlara ayr\u0131lm\u0131\u015f \u00fcr\u00fcnler toptan halde olanlara g\u00f6re \u00e7ok daha y\u00fcksek fiyatlara sat\u0131l\u0131yorlar. Ancak bunun yan\u0131 s\u0131ra insan psikolojisinin el alt\u0131nda bol miktarda bulunan \u00fcr\u00fcnlerden daha fazla t\u00fcketmeye e\u011filimli oldu\u011funu unutmamak gerekir. B\u00f6yle bir hataya d\u00fc\u015f\u00fcp istedi\u011finizden daha fazla kalori almamak i\u00e7in m\u00fcmk\u00fcnse hassas bir mutfak tart\u0131s\u0131 edinin ve hem yo\u011furdun, hem de t\u00fcketti\u011finiz di\u011fer besinlerin porsiyonlar\u0131n\u0131 g\u00f6zleriniz yerine rakamlarla hesaplay\u0131n. E\u011fer tart\u0131 kullanmay\u0131 sevmiyorsan\u0131z kendinize yo\u011furt i\u00e7in belli bir \u00f6l\u00e7\u00fc (\u00f6rne\u011fin 1 su barda\u011f\u0131, yar\u0131m kase ya da 5 yemek ka\u015f\u0131\u011f\u0131) belirleyin ve bu miktar\u0131 a\u015fmamaya \u00e7al\u0131\u015f\u0131n.<\/p>\n

\"\"<\/a><\/p>\n

Yo\u011furda katt\u0131\u011f\u0131n\u0131z ek g\u0131dalara dikkat edin<\/strong><\/span><\/em><\/p>\n

Asl\u0131nda marketten sade yo\u011furt al\u0131p bunu evde sevdi\u011finiz ba\u015fka g\u0131dalarla tatland\u0131rmak olduk\u00e7a iyi bir \u015feydir. Ama kulland\u0131\u011f\u0131n\u0131z kuru ve taze meyveler, kahvalt\u0131l\u0131k gevrek, \u00e7e\u015fitli tah\u0131llar, \u015feker, bal, kuruyemi\u015f gibi ek g\u0131dalar\u0131n miktar\u0131na, kalori de\u011ferlerine ve besin i\u00e7eriklerine dikkat etmezseniz yo\u011furtla zay\u0131flama <\/strong>\u00e7abalar\u0131n\u0131z siz fark\u0131nda bile olmadan baltalanabilir. Sa\u011fl\u0131kl\u0131 bir beslenme d\u00fczenine sahip olmak, kilo vermek<\/strong> ya da formunuzu korumak i\u00e7in bu tarz yan g\u0131dalar\u0131 her zaman makul \u00f6l\u00e7\u00fclerde kullanmal\u0131s\u0131n\u0131z. E\u011fer yo\u011furdu ara \u00f6\u011f\u00fcn <\/strong>olarak yemek istiyorsan\u0131z bir porsiyonun ekstra malzemelerle birlikte 200 kaloriyi ge\u00e7memesine dikkat etmek yarar\u0131n\u0131za olacakt\u0131r. Bu miktar\u0131n i\u00e7inde yakla\u015f\u0131k olarak bir kase yo\u011furda, bir avu\u00e7 do\u011franm\u0131\u015f meyveye ve 7-8 adet kuruyemi\u015fe yer vard\u0131r. Yo\u011furdu kahvalt\u0131da t\u00fcketmek istiyorsan\u0131z yine bir kase yo\u011furdun i\u00e7ine 2 yemek ka\u015f\u0131\u011f\u0131 kahvalt\u0131l\u0131k gevrek, bir avu\u00e7 kadar kuru veya taze meyve ve birka\u00e7 adeti ge\u00e7meyecek \u015fekilde yemi\u015f ekleyebilirsiniz.<\/p>\n

\"\"<\/a><\/p>\n

Her probiyotik yo\u011furda g\u00fcvenmeyin<\/strong><\/span><\/em><\/p>\n

G\u00fcn\u00fcm\u00fczde probiyotiklerin faydal\u0131 bakteriler olduklar\u0131 pek \u00e7ok ara\u015ft\u0131rma taraf\u0131ndan kan\u0131tlanm\u0131\u015f durumdad\u0131r. Ancak bir yo\u011furdun \u00fczerinde \u201cprobiyotik\u201d ibaresinin bulunmas\u0131 onun sa\u011fl\u0131kl\u0131 oldu\u011fu anlam\u0131na gelmez. Probiyotikler v\u00fccuda faydal\u0131 olmakla birlikte yo\u011furdun i\u00e7eri\u011findeki faydal\u0131 \u00f6\u011felerin yan\u0131nda birer art\u0131 olarak d\u00fc\u015f\u00fcn\u00fclmeli, yani di\u011fer malzemelerin \u00fczerinde tutulmamal\u0131d\u0131rlar.<\/p>\n

\"\"<\/a><\/p>\n

Haz\u0131r parfelerden ka\u00e7\u0131n\u0131n<\/strong><\/span><\/em><\/p>\n

Parfe <\/strong>yo\u011furttan yap\u0131lan son derece hafif ve lezzetli bir tatl\u0131d\u0131r. Bu \u00f6zelli\u011fiyle diyet yaparken <\/strong>tatl\u0131 ihtiyac\u0131n\u0131 kar\u015f\u0131lamak isteyenler taraf\u0131ndan s\u0131kl\u0131kla tercih edilirler. Ancak pastanelerde ve kimi marketlerde sat\u0131lan haz\u0131r parfeler sand\u0131\u011f\u0131n\u0131z kadar sa\u011fl\u0131kl\u0131 olmayabilir. Bu tarz \u00fcr\u00fcnlerin \u00e7o\u011fu tam ya\u011fl\u0131 yo\u011furt kullanarak \u00fcretilirler ve bol miktarda \u015feker i\u00e7erirler. Ayn\u0131 zamanda i\u00e7eriklerinde granola ya da \u015fekerli m\u00fcsli de bulunabilir. Bu sebeple e\u011fer yo\u011furdunuzu parfe olarak t\u00fcketmek istiyorsan\u0131z tatl\u0131n\u0131z\u0131 evde, bildi\u011finiz ve \u00f6l\u00e7\u00fcs\u00fcn\u00fc kontrol etti\u011finiz malzemelerle haz\u0131rlaman\u0131z en iyisidir.<\/p>\n

\"\"<\/a><\/p>","protected":false},"excerpt":{"rendered":"

Sofralar\u0131m\u0131z\u0131n ba\u015f tac\u0131 yo\u011furdun faydalar\u0131 aras\u0131nda g\u00fczel tad\u0131n\u0131n ve doyuruculu\u011funun yan\u0131 s\u0131ra kilo vermeye yard\u0131mc\u0131 etkilerinin...<\/p>","protected":false},"author":3,"featured_media":35241,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[435],"tags":[],"class_list":["post-35234","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme-diyet"],"_links":{"self":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts\/35234","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/comments?post=35234"}],"version-history":[{"count":0,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts\/35234\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/media\/35241"}],"wp:attachment":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/media?parent=35234"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/categories?post=35234"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/tags?post=35234"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}