{"id":181,"date":"2021-10-11T11:17:02","date_gmt":"2021-10-11T11:17:02","guid":{"rendered":"http:\/\/diyet.drfigenbeauty.com\/?p=181"},"modified":"2021-10-11T11:17:02","modified_gmt":"2021-10-11T11:17:02","slug":"egzersiz-yaparken-harika-besinler","status":"publish","type":"post","link":"http:\/\/diyet.drfigenbeauty.com\/index.php\/2021\/10\/11\/egzersiz-yaparken-harika-besinler\/","title":{"rendered":"Egzersiz yaparken harika besinler&#8230;"},"content":{"rendered":"<h3>Egzersiz yaparken harika besinler&#8230;\u00a0Sa\u011fl\u0131kl\u0131 bir bedene sahip olmak i\u00e7in t\u00fcketilmesi gereken besinleri sizler i\u00e7in s\u0131ralad\u0131k&#8230;<\/h3>\n<p>Egzersiz yaparken harika besinler&#8230; V\u00fccudunuzu do\u011fru \u015fekilde besleyerek, v\u00fccudunuzun ihtiya\u00e7lar\u0131n\u0131 daha iyi \u015fekilde kar\u015f\u0131layabilir ve yapt\u0131\u011f\u0131n\u0131z egzersizden daha etkili \u015fekilde yararlanabilirsiniz. \u0130\u015fte egzersiz yaparken t\u00fcketmeniz gereken harika besinler!..<\/p>\n<div>\n<ul>\n<li><strong>Yulaf<\/strong><\/li>\n<\/ul>\n<\/div>\n<p>Konu kaslar\u0131n\u0131z\u0131 spora haz\u0131rlamak oldu\u011funda, en iyi tercih kompleks karbonhidratt\u0131r. Karbonhidratlar spor boyunca kaslar\u0131n\u0131z\u0131n \u00e7al\u0131\u015fmas\u0131 i\u00e7in ihtiyac\u0131 olan glikozu sa\u011flar. Kompleks karbonhidrat yap\u0131s\u0131nda olan tam tah\u0131ll\u0131 kaynaklar, yava\u015f sindirildi\u011fi i\u00e7in egzersiz s\u0131ras\u0131nda kan \u015fekerinizi dengede tutar ve enerjinizi y\u00fcksek tutar. Yulaf en sa\u011fl\u0131kl\u0131 tah\u0131l \u00e7e\u015fitlerinden biridir. Gl\u00fcten i\u00e7ermeyen yulaf v\u00fccut i\u00e7in elzem <a href=\"http:\/\/diyet.drfigenbeauty.com\/index.php\/2021\/10\/09\/akdeniz-diyetiyle-saglikli-beslenin\/\" target=\"_blank\" rel=\"noopener\">vitamin<\/a>, mineral, lif ve antioksidanlar\u0131 bar\u0131nd\u0131r\u0131r. Beta-glukandan ve liften zengin bu harika besin, performans\u0131n\u0131 artt\u0131rmak isteyenler i\u00e7in olduk\u00e7a sa\u011fl\u0131kl\u0131 bir se\u00e7imdir.<\/p>\n<div>\n<ul>\n<li><strong>Kahve<\/strong><\/li>\n<\/ul>\n<\/div>\n<p>E\u011fer g\u00fcn i\u00e7erisinde kahve t\u00fcketmekten vazge\u00e7emeyenlerdenseniz, size harika bir haberim var. Egzersiz yapmadan 1 saat \u00f6nce 350 ml kadar kahve t\u00fcketmek daha uzun s\u00fcre egzersiz yapman\u0131z\u0131 destekleyebilir ve dayan\u0131kl\u0131l\u0131\u011f\u0131n\u0131z\u0131 artt\u0131rabilir. Kafein ayr\u0131ca ya\u015fla birlikte azalan kas k\u00fctlesini onarmaya ve yeni kas yap\u0131m\u0131na da yard\u0131m eden etken maddeler i\u00e7eriyor. Spor \u00f6ncesi t\u00fcketilen bir fincan kahve doku ve kas yaralanmas\u0131 riskini azaltarak kas dokusunun daha gen\u00e7 ve esnek kalmas\u0131n\u0131 sa\u011fl\u0131yor. Kahvede bulunan kafein ayr\u0131ca ya\u011f ayr\u0131\u015ft\u0131r\u0131c\u0131 \u00f6zelliklere sahiptir. Bu nedenle spor \u00f6ncesi kahve t\u00fcketerek daha fazla ya\u011f yakmak m\u00fcmk\u00fcn. Tabii t\u00fcketti\u011finiz kahvenin ya\u011fs\u0131z ve kremas\u0131z olmas\u0131 \u015fart\u0131 ile.<\/p>\n<div>\n<ul>\n<li><strong>Zencefil<\/strong><\/li>\n<\/ul>\n<\/div>\n<p>T\u00fcm egzersiz \u00e7al\u0131\u015fmalar\u0131n\u0131z kas a\u011fr\u0131s\u0131yla m\u0131 sonu\u00e7lan\u0131yor? Bu durumda ila\u00e7lara ba\u015fvurmak yerine zencefili kullanmay\u0131 deneyin. G\u00fcnde 240 ml zencefil <a href=\"https:\/\/drfigenbeauty.com\/soguk-detoks-cayi-ile-tazelenin\/\" target=\"_blank\" rel=\"noopener\">\u00e7ay\u0131<\/a> i\u00e7mek en fazla 10 kalori al\u0131nmas\u0131n\u0131 sa\u011fl\u0131yor. Bunun yan\u0131nda tok tutucu bir etkisinin olmas\u0131 onun a\u00e7l\u0131\u011f\u0131n\u0131z\u0131 kontrol etmenize yard\u0131mc\u0131 olmas\u0131n\u0131 sa\u011fl\u0131yor. Bu bitki \u00e7ay\u0131n\u0131 taze, d\u00f6v\u00fclm\u00fc\u015f zencefil k\u00f6kleri ile haz\u0131rlayabilir veya zencefil tozunu kullanabilirsiniz.<\/p>\n<div>\n<ul>\n<li><strong>Ya\u011fl\u0131 Tohumlar<\/strong><\/li>\n<\/ul>\n<\/div>\n<p>\u00c7i\u011f f\u0131nd\u0131k, ceviz, badem gibi ya\u011fl\u0131 tohumlar \u00e7ok iyi bir antioksidan kayna\u011f\u0131 olmakla birlikte flavonoidler, fenolik asit ve imm\u00fcn sistemi destekleyen E vitamini bak\u0131m\u0131ndan zengindirler. Bu \u00f6\u011felerin hepsi v\u00fccudu serbest radikallere kar\u015f\u0131 korur. Kuru yaban mersini ile kar\u0131\u015ft\u0131r\u0131n, salataya ekleyin ya da ilave kas tamir edici etki i\u00e7in protein shake\u2019inize bir ka\u015f\u0131k ya\u011fl\u0131 tohum alternatiflerinden birini veya badem ezmesi kat\u0131n. Badem protein katk\u0131s\u0131 sa\u011flayarak yapt\u0131\u011f\u0131n\u0131z smoothie\u2019yi iyi bir sporcu i\u00e7ece\u011fine d\u00f6n\u00fc\u015ft\u00fcrecektir.<\/p>\n<div>\n<ul>\n<li><strong>Lor peyniri<\/strong><\/li>\n<\/ul>\n<\/div>\n<p>Egzersiz sonras\u0131 kaslar\u0131n\u0131z, onar\u0131m ve yeniden yap\u0131m i\u00e7in proteine ihtiya\u00e7 duyar. S\u00fct kesi\u011fi olarak da adland\u0131r\u0131lan lor peyniri, olduk\u00e7a zengin protein i\u00e7eri\u011fiyle size \u00e7ok uygun. \u0130\u00e7erisine 1 \u00e7ay ka\u015f\u0131\u011f\u0131 kadar ekleyece\u011finiz \u00e7\u00f6rek otu ile ya\u011f asidinden dengeli bir alternatif olarak alabilir. 2 dilim wasa \u00fczerine \u00bc adet avakado ile renklendirip t\u00fcketebilirsiniz.<\/p>\n<div>\n<ul>\n<li><strong>Su<\/strong><\/li>\n<\/ul>\n<\/div>\n<p>Bir saat ya da daha uzun s\u00fcre egzersiz yapacaksan\u0131z veya fazla terliyorsan\u0131z, su v\u00fccudunuz i\u00e7in muhte\u015fem bir i\u00e7ecektir. V\u00fccudunuz i\u00e7in yeterli s\u0131v\u0131 al\u0131n\u0131p al\u0131nmad\u0131\u011f\u0131n\u0131 bilmenin en kolay yolu; egzersiz \u00f6ncesi ve sonras\u0131 tart\u0131lmak. Kaybetti\u011finiz her yar\u0131m kilo i\u00e7in 2-3 bardak su i\u00e7meniz gerekir.<\/p>\n<div>\n<ul>\n<li><strong>Hurma<\/strong><\/li>\n<\/ul>\n<\/div>\n<p>Lif oran\u0131n y\u00fcksek olmas\u0131, midede uzun s\u00fcre kalarak sindiriminin yava\u015f olmas\u0131n\u0131 sa\u011fl\u0131yor. B\u00f6ylece kendimizi daha uzun s\u00fcre tok hissederek, besin t\u00fcketimini azaltm\u0131\u015f oluyoruz. \u0130\u00e7erdi\u011fi y\u00fcksek orandaki potasyum ve demir mineralleri de metabolizmay\u0131 h\u0131zland\u0131r\u0131c\u0131 etkileriyle kilo verme s\u00fcrecinde yard\u0131mc\u0131 oluyor. Ancak unutmamak gerekir ki 4 adet hurma bir porsiyon meyveyle e\u015fde\u011fer olup, ortalama 60 kalori i\u00e7eriyor. Spor s\u0131ras\u0131nda enerjiyi y\u00fckseltici karbonhidrat, potasyum ve demir i\u00e7erir. Potasyum, do\u011fal olarak s\u0131v\u0131 dengesini sa\u011flay\u0131p, dehidratasyonu (su kayb\u0131n\u0131) engeller ve b\u00f6ylece kas kramplar\u0131n\u0131 da ortadan kald\u0131r\u0131r.<\/p>\n<p>Sporunuzu yaparken yukar\u0131da bahsetti\u011fimiz besinleri birlikte ve karar\u0131nda t\u00fcketti\u011finiz takdirde, yap\u0131lan egzersizden y\u00fcksek oranda fayda sa\u011flayabilirsiniz. Ancak t\u00fcm bunlar\u0131n yan\u0131nda, egzersiz saatlerinizi \u00f6\u011fle s\u0131caklar\u0131na denk getirmeyecek \u015fekilde yapman\u0131z ve su al\u0131m\u0131n\u0131z\u0131 asla ihmal etmemeniz, beden sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in olduk\u00e7a \u00f6nemlidir.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Egzersiz yaparken harika besinler&#8230;\u00a0Sa\u011fl\u0131kl\u0131 bir bedene sahip olmak i\u00e7in t\u00fcketilmesi gereken besinleri sizler i\u00e7in s\u0131ralad\u0131k&#8230; Egzersiz yaparken harika besinler&#8230; V\u00fccudunuzu do\u011fru \u015fekilde besleyerek, v\u00fccudunuzun ihtiya\u00e7lar\u0131n\u0131 daha iyi \u015fekilde kar\u015f\u0131layabilir ve yapt\u0131\u011f\u0131n\u0131z egzersizden daha etkili \u015fekilde yararlanabilirsiniz. \u0130\u015fte egzersiz yaparken t\u00fcketmeniz gereken harika besinler!.. Yulaf Konu kaslar\u0131n\u0131z\u0131 spora haz\u0131rlamak oldu\u011funda, en iyi tercih kompleks karbonhidratt\u0131r. Karbonhidratlar [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":182,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[11,13,12],"tags":[68,100,99,36,98,97,44,45,54,28,93,30,20,22,35,94,18,101,19,91,92,46,75,51,27,17,102,40,26,95,96],"class_list":{"0":"post-181","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"category-recipe-inspiration","9":"category-lifestyle","10":"tag-a-vitamini","11":"tag-avakado","12":"tag-badem","13":"tag-besin","14":"tag-ceviz","15":"tag-cig-findik","16":"tag-covid-19","17":"tag-d-vitamini","18":"tag-dna","19":"tag-drfigensayinyildiran","20":"tag-egzersiz","21":"tag-ekonomi","22":"tag-erkek","23":"tag-estetik","24":"tag-gida","25":"tag-gluten","26":"tag-guzellik","27":"tag-hurma","28":"tag-kadin","29":"tag-karbonhidrat","30":"tag-kilo","31":"tag-metabolizma","32":"tag-potasyum","33":"tag-protein","34":"tag-saglik","35":"tag-sosyal-medya","36":"tag-spor","37":"tag-tohum","38":"tag-uzman","39":"tag-yulaf","40":"tag-zencefil-cayi"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - 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