![\"\"](\"http:\/\/www.korhanyilmaz.com\/wp-content\/uploads\/2008\/04\/10goldenrule.jpg\")
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Toplumda spora ba\u015flan\u0131nca kilo al\u0131naca\u011f\u0131 y\u00f6n\u00fcnde yanl\u0131\u015f bir kayg\u0131 var. Oysa egzersizle birlikte do\u011fru bir beslenme plan\u0131yla hem fazla kilolar\u0131n\u0131z\u0131 verebilir hem de sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 koruyabilirsiniz.<\/p>\n
EGZERS\u0130Z sa\u011fl\u0131kl\u0131 ya\u015fam\u0131n vazge\u00e7ilmez par\u00e7as\u0131. Ancak kilo vermeye \u00e7al\u0131\u015fan, kas kitlelerini art\u0131rmak i\u00e7in u\u011fra\u015fan bireylerde daima ne yapaca\u011f\u0131m korkusu ve sorusu g\u00fcndeme geliyor. Her zaman egzersizle beraber beslenmenin nas\u0131l olaca\u011f\u0131 da bir karma\u015fa i\u00e7erisindedir. Asl\u0131nda her \u015fey o kadarda zor de\u011fil! \u0130\u015fin s\u0131rr\u0131 bu 10 maddede sakl\u0131…<\/p>\n
\n1. (G\u00fcnde en az u\u00e7 ana \u00f6\u011f\u00fcn t\u00fcketmelisiniz. G\u00fcnde 3 ana. 2-* ara \u00f6\u011f\u00fcn olmak \u00fczere 5-6 \u00f6\u011f\u00fcn t\u00fcketmek performans\u0131 olumlu y\u00f6nde etkiliyor.<\/p>\n
2. Her \u00f6\u011f\u00fcnde karbonhidratlardan zengin tah\u0131l \u00fcr\u00fcnleri, ya\u011fs\u0131z kek ve kurabiyeler, ekmek, pilav, makarna, meyve, patates t\u00fcketilmesine dikkat edilmeli. Az ama \u00e7e\u015fitli karbonhidratlar t\u00fcketmeye \u00f6zen g\u00f6stermelisiniz.<\/p>\n
3. Egzersiz sonras\u0131 kaslarda azalan karbonhidrat depolar\u0131n\u0131n yenilenmesi h\u0131zl\u0131 bir \u015fek ilde ger\u00e7ekle\u015fiyor. Bu nedenle egzersiz sonras\u0131 ki\u015finin yan\u0131nda 50 gr. karbonhidrat i\u00e7eren yiyecek ve i\u00e7ecek bulundurulmas\u0131 gerekiyor.<\/p>\n
4. Yo\u011fun egzersizler enerji ve besin \u00f6\u011feleri gereksinimini art\u0131yor. Egzersiz yo\u011funlu\u011fu artt\u0131k\u00e7a karbonhidrattan sa\u011flanan enerji oran\u0131 art\u0131yor. Enerjinin b\u00fcy\u00fck \u00e7o\u011funlu\u011funun kompleks karbonhidratlardan sa\u011fland\u0131\u011f\u0131, yiyecek, t\u00fcketiminin art\u0131\u011f\u0131 bir diyet ile protein gereksinimi de kar\u015f\u0131lanabiliyor.<\/p>\n
5. Yeterli ve dengeli bir diyet t\u00fcketiliyorsa diyete ek vitamin\/mineral kullanmaya gerek yok. Fakat yeterli diyet t\u00fcketti\u011finden emin olmayan ki\u015filer, g\u00fcnde 1 adet multivitamin\/ mineral tableti kullan\u0131labiliyor. Ancak performans\u0131 artt\u0131rmak i\u00e7in fazla vitamin ve mineraI takviyesi almak do\u011fru bir yakla\u015f\u0131m de\u011fildir. Hatta fazla kullan\u0131m, vitamin mineral dengesini bozup sa\u011fl\u0131\u011f\u0131 olumsuz y\u00f6nde etkileyebiliyor.<\/p>\n
\u00d6rnek m\u00f6n\u00fc<\/p>\n
50 g. Karbonhidrat i\u00e7eren yiyecek ve i\u00e7ecekler;<\/p>\n
\u2022 2 orta dilim ekmek sandvi\u00e7<\/p>\n
\u2022 7 adet etimek<\/p>\n
\u2022 15-18 adet kraker<\/p>\n
\u2022 5-6 adet bisk\u00fcvi<\/p>\n
\u2022 3-4 adet kakaolu f\u0131nd\u0131kl\u0131 gofret<\/p>\n
\u2022 1 kase tah\u0131l gevre\u011fi ve s\u00fct<\/p>\n
\u2022 2 su barda\u011f\u0131 patlam\u0131\u015f<\/p>\n
\u2022 3 dilim meyveli kek<\/p>\n
\u2022 2 b\u00fcy\u00fck, boy ha\u015flanm\u0131\u015f patates \u00bb2-3 adet muz<\/p>\n
\u2022 4-5 yemek ka\u015f\u0131\u011f\u0131 re\u00e7el bal. pekmez<\/p>\n
\u2022 1 b\u00fcy\u00fck Kutu sporcu i\u00e7ece\u011fi<\/p>\n
\u2022 1 kutu meyve suyu<\/p>\n
\u2022 10 adet kuru meyve<\/p>\n
\u2022 100 g. Lokum<\/p>\n
\u2022 Et kuru meyve<\/p>\n
\u2022 1OO g. lokum<\/p>\n
\u2022 50 g. pestil<\/p>\n
Kaynak : Star Gazetesi<\/span><\/p>\n","protected":false},"excerpt":{"rendered":" \n Toplumda spora ba\u015flan\u0131nca kilo al\u0131naca\u011f\u0131 y\u00f6n\u00fcnde yanl\u0131\u015f bir kayg\u0131 var. Oysa egzersizle birlikte do\u011fru bir beslenme plan\u0131yla hem fazla kilolar\u0131n\u0131z\u0131 verebilir hem de sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 koruyabilirsiniz.<\/p>\n EGZERS\u0130Z sa\u011fl\u0131kl\u0131 ya\u015fam\u0131n vazge\u00e7ilmez par\u00e7as\u0131. Ancak kilo vermeye \u00e7al\u0131\u015fan, kas kitlelerini art\u0131rmak i\u00e7in u\u011fra\u015fan bireylerde daima ne yapaca\u011f\u0131m korkusu ve sorusu g\u00fcndeme geliyor. <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-508","post","type-post","status-publish","format-standard","hentry","category-saglik","odd"],"_links":{"self":[{"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/posts\/508","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=508"}],"version-history":[{"count":0,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=\/wp\/v2\/posts\/508\/revisions"}],"wp:attachment":[{"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=508"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=508"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.korhanyilmaz.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=508"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}