Kalori say\u0131m\u0131, sa\u011fl\u0131k ve fitness hedeflerine ula\u015fmada \u00f6nemli bir ara\u00e7t\u0131r. Do\u011fru yap\u0131ld\u0131\u011f\u0131nda, kilo kontrol\u00fcnden spor performans\u0131na kadar bir\u00e7ok alanda etkili olabilir. Ancak, bu s\u00fcre\u00e7 \u00e7o\u011fu insan i\u00e7in karma\u015f\u0131k ve zorlu olabilir. Bu yaz\u0131da, kalori say\u0131m\u0131n\u0131 daha etkili ve s\u00fcrd\u00fcr\u00fclebilir hale getirmek i\u00e7in kan\u0131ta dayal\u0131 stratejilere g\u00f6z ataca\u011f\u0131z. Yaz\u0131m\u0131zda t\u0131bbi \u00e7al\u0131\u015fmalar\u0131n sonu\u00e7lar\u0131n\u0131 ele alarak, g\u00fcnl\u00fck hayatta ak\u0131ll\u0131ca kalori sayman\u0131n yollar\u0131n\u0131 inceleyece\u011fiz.<\/p>\n\n\n\n
1. Besin Takip Uygulamalar\u0131<\/strong><\/p>\n\n\n\n G\u00fcn\u00fcm\u00fczde, kalori say\u0131m\u0131n\u0131 kolayla\u015ft\u0131rmak i\u00e7in bir\u00e7ok mobil uygulama bulunmaktad\u0131r. Bu uygulamalar, kullan\u0131c\u0131lar\u0131n yedikleri yiyecekleri kolayca kaydetmelerini ve g\u00fcnl\u00fck kalori al\u0131mlar\u0131n\u0131 izlemelerini sa\u011flar(Carter et al., 2017). Bu uygulamalar geni\u015f kullan\u0131c\u0131 kitleleri taraf\u0131ndan tercih edilmekte ve \u00e7e\u015fitli \u00f6zellikler sunarak diyet ve beslenme takibini kolayla\u015ft\u0131rmaktad\u0131r.<\/p>\n\n\n\n Kalori takibi ve diyet y\u00f6netimi i\u00e7in pop\u00fcler uygulamalardan baz\u0131lar\u0131 \u015funlard\u0131r(Sponsorluk i\u00e7ermemektedir.):<\/p>\n\n\n\n 1. MyFitnessPal: Geni\u015f bir yiyecek veritaban\u0131na sahip ve yemeklerinizin kalorisini kolayca takip etmenize olanak tan\u0131r.<\/p>\n\n\n\n 2. Lose It!: Kullan\u0131c\u0131 dostu aray\u00fcz\u00fc ile kalori takibi yapman\u0131z\u0131 sa\u011flar ve ki\u015fisel hedeflerinize ula\u015fman\u0131za yard\u0131mc\u0131 olur.<\/p>\n\n\n\n 3. Cronometer: Yaln\u0131zca kalorileri de\u011fil, ayn\u0131 zamanda besin \u00f6\u011felerini de ayr\u0131nt\u0131l\u0131 bir \u015fekilde takip etmenize olanak tan\u0131r.<\/p>\n\n\n\n 4. FatSecret: Kalori takibinin yan\u0131 s\u0131ra yemek tarifleri ve egzersiz g\u00fcnl\u00fc\u011f\u00fc sunar.<\/p>\n\n\n\n 5. Yazio: Ki\u015fisel diyet planlar\u0131 ve sa\u011fl\u0131kl\u0131 tariflerle birlikte kalori ve makro besin takibi yapman\u0131z\u0131 sa\u011flar.<\/p>\n\n\n\n 6. MAC+: Besin de\u011feri hesaplama sayfas\u0131nda diledi\u011finiz besinin ka\u00e7 kalori oldu\u011funu \u00f6\u011frenebilir, ilgili besinlere ait t\u00fcm detaylara kolayca ula\u015fabilirsiniz.<\/p>\n\n\n\n 2. Porsiyon Kontrol\u00fc<\/strong><\/p>\n\n\n\n Porsiyon kontrol\u00fc, kalori al\u0131m\u0131n\u0131 azaltman\u0131n basit ama etkili bir yoludur. 2016 y\u0131l\u0131nda yap\u0131lan bir randomize kontroll\u00fc \u00e7al\u0131\u015fma, porsiyon boyutlar\u0131n\u0131 azaltman\u0131n kalori al\u0131m\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc ortaya koymu\u015ftur (Robinson et al., 2016). Yemeklerinizi daha k\u00fc\u00e7\u00fck tabaklarda servis etmek veya \u00f6nceden belirlenmi\u015f porsiyonlarda t\u00fcketmek, bu stratejiyi uygulaman\u0131n kolay yollar\u0131ndand\u0131r.<\/p>\n\n\n\n 3. Enerji Yo\u011funlu\u011fu D\u00fc\u015f\u00fck G\u0131dalar<\/strong><\/p>\n\n\n\n Enerji yo\u011funlu\u011fu d\u00fc\u015f\u00fck g\u0131dalar, gram ba\u015f\u0131na daha az kalori i\u00e7eren g\u0131dalard\u0131r. Sebzeler, meyveler ve tam tah\u0131llar gibi g\u0131dalar bu kategoride yer al\u0131r. 2015 y\u0131l\u0131nda yap\u0131lan bir meta-analiz, enerji yo\u011funlu\u011fu d\u00fc\u015f\u00fck g\u0131dalar\u0131n t\u00fcketilmesinin kilo kayb\u0131n\u0131 destekledi\u011fini g\u00f6stermi\u015ftir (Ello-Martin et al., 2015). Bu g\u0131dalar, daha az kaloriyle daha fazla doyma hissi sa\u011flar, b\u00f6ylece toplam kalori al\u0131m\u0131n\u0131 kontrol etmek kolayla\u015f\u0131r.<\/p>\n\n\n\n Enerji yo\u011funlu\u011fu d\u00fc\u015f\u00fck g\u0131dalar, kalori bak\u0131m\u0131ndan d\u00fc\u015f\u00fck ancak hacim ve besin de\u011feri a\u00e7\u0131s\u0131ndan zengin olan yiyeceklerdir. Bu t\u00fcr g\u0131dalar aras\u0131nda sebzeler (\u00f6rne\u011fin, brokoli, \u0131spanak, havu\u00e7), meyveler (\u00f6rne\u011fin, elma, \u00e7ilek, portakal), tam tah\u0131llar (\u00f6rne\u011fin, yulaf, esmer pirin\u00e7, kinoa) ve baklagiller (\u00f6rne\u011fin, mercimek, nohut, fasulye) bulunur. Ayr\u0131ca, ya\u011fs\u0131z s\u00fct \u00fcr\u00fcnleri (\u00f6rne\u011fin, yo\u011furt, s\u00fct) ve ya\u011fs\u0131z protein kaynaklar\u0131 (\u00f6rne\u011fin, tavuk g\u00f6\u011fs\u00fc, bal\u0131k) da enerji yo\u011funlu\u011fu d\u00fc\u015f\u00fck g\u0131dalar aras\u0131nda yer al\u0131r. Bu g\u0131dalar, tokluk hissini art\u0131rarak kilo kontrol\u00fcne yard\u0131mc\u0131 olabilir ve ayn\u0131 zamanda v\u00fccudun ihtiya\u00e7 duydu\u011fu vitamin, mineral ve lifleri sa\u011flar. Enerji yo\u011funlu\u011fu d\u00fc\u015f\u00fck g\u0131dalar, sa\u011fl\u0131kl\u0131 bir diyetin temelini olu\u015fturur ve genel sa\u011fl\u0131k \u00fczerinde olumlu etkiler yarat\u0131r.<\/p>\n\n\n\n 4. Karbonhidrat \u00d6\u011f\u00fcnlerini Protein ile Desteklemek<\/strong><\/p>\n\n\n\n Bir \u00e7al\u0131\u015fmada kompleks ve basit karbonhidratlar\u0131n her ikisinin de karbonhidrat + protein bile\u015fiminden kandaki \u015feker seviyesinde y\u00fckseli\u015f ve d\u00fc\u015f\u00fc\u015fe sebep oldu\u011fu g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. Yani yulaf ile yapaca\u011f\u0131n\u0131z bir sabah kahvalt\u0131s\u0131na protein eklemezseniz kandaki \u015feker seviyesi tahmin etti\u011finizden daha h\u0131zl\u0131 y\u00fckselip d\u00fc\u015febilir. Bu h\u0131zl\u0131 y\u00fckseli\u015f ve d\u00fc\u015f\u00fc\u015f, h\u0131zl\u0131 doyup h\u0131zl\u0131 ac\u0131kman\u0131za, \u015feker hastal\u0131\u011f\u0131na a\u00e7\u0131k hale gelmenize sebep olur.<\/p>\n\n\n\n 5. Ba\u015flamak<\/strong><\/p>\n\n\n\n Sadece ba\u015flay\u0131n. Kalori say\u0131m\u0131na ba\u015flad\u0131ktan \u00fc\u00e7 d\u00f6rt g\u00fcn sonra saymaya al\u0131\u015fm\u0131\u015f olunur ve s\u00fcre\u00e7 kolayla\u015f\u0131r. Kalori saymaya al\u0131\u015f\u0131k bir kimse g\u00f6rd\u00fc\u011f\u00fc yeme\u011fin ka\u00e7 kalori oldu\u011funu kolayl\u0131kla tahmin edebilir. Yedi\u011fi besininin i\u00e7eri\u011fini bilenlerle rastgele beslenen kimseler ayr\u0131 klasman\u0131n adamlar\u0131d\u0131rlar.<\/p>\n\n\n\n <\/p>\n\n\n\n Etiket Okuma Al\u0131\u015fkanl\u0131\u011f\u0131 Kazan\u0131n<\/p>\n\n\n\n Yiyecek etiketlerini okumak, kalori ve besin i\u00e7eri\u011fi hakk\u0131nda bilgi sahibi olman\u0131z\u0131 sa\u011flar. Etiketlerde yer alan porsiyon boyutlar\u0131na dikkat etmek, ger\u00e7ek\u00e7i kalori hesab\u0131 yapman\u0131za yard\u0131mc\u0131 olur. Bir \u00e7al\u0131\u015fma, etiket okuma al\u0131\u015fkanl\u0131\u011f\u0131 olan bireylerin, olmayanlara g\u00f6re daha sa\u011fl\u0131kl\u0131 besin se\u00e7imleri yapt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir .<\/p>\n\n\n\n 1. Esneklik ve Ger\u00e7ek\u00e7i Hedefler<\/strong><\/p>\n\n\n\n Kalori say\u0131m\u0131, kat\u0131 ve s\u0131n\u0131rlay\u0131c\u0131 bir rejim haline gelirse s\u00fcrd\u00fcr\u00fclebilir olmayabilir. 2018 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, esnek diyet yakla\u015f\u0131mlar\u0131n\u0131n kat\u0131 diyetlere g\u00f6re daha uzun vadeli ba\u015far\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 ortaya koymu\u015ftur (Linardon et al., 2018). Esnek diyetler, ara s\u0131ra yap\u0131lan ka\u00e7amaklar\u0131 tolere eder ve b\u00f6ylece bireylerin motivasyonunu y\u00fcksek tutar.<\/p>\n\n\n\n 2. Sosyal Destek<\/strong><\/p>\n\n\n\n Aile, arkada\u015flar veya online topluluklardan al\u0131nan destek, kalori say\u0131m\u0131n\u0131 daha kolay ve s\u00fcrd\u00fcr\u00fclebilir hale getirebilir. 2017 y\u0131l\u0131nda yap\u0131lan bir randomize kontroll\u00fc \u00e7al\u0131\u015fma, sosyal deste\u011fin kilo verme s\u00fcre\u00e7lerinde \u00f6nemli bir rol oynad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir (Gorin et al., 2017). Destek, motivasyonu art\u0131r\u0131r ve hedeflere ula\u015fmada ki\u015fiye yard\u0131mc\u0131 olur.<\/p>\n\n\n\n 3. E\u011fitim ve Bilin\u00e7lenme<\/strong><\/p>\n\n\n\n Kalori say\u0131m\u0131n\u0131 etkili k\u0131lman\u0131n bir di\u011fer yolu, beslenme hakk\u0131nda daha fazla bilgi sahibi olmakt\u0131r. 2019 y\u0131l\u0131nda yap\u0131lan bir meta-analiz, beslenme e\u011fitiminin bireylerin diyet kalitesini ve kilo y\u00f6netimini iyile\u015ftirdi\u011fini g\u00f6stermi\u015ftir (Asher et al., 2019). E\u011fitim, bireylerin daha sa\u011fl\u0131kl\u0131 ve bilin\u00e7li se\u00e7imler yapmas\u0131n\u0131 sa\u011flar.<\/p>\n\n\n\n 1. Kalite ve Miktar Dengesi<\/strong><\/p>\n\n\n\n Sadece kalori say\u0131m\u0131na odaklanmak, beslenme kalitesini g\u00f6z ard\u0131 etmeye yol a\u00e7abilir. 2016 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, diyet kalitesinin de en az kalori al\u0131m\u0131 kadar \u00f6nemli oldu\u011funu vurgulamaktad\u0131r (Mozaffarian et al., 2016). Y\u00fcksek kaliteli, besleyici g\u0131dalar t\u00fcketmek, genel sa\u011fl\u0131k ve uzun vadeli kilo y\u00f6netimi i\u00e7in kritik \u00f6neme sahiptir.<\/p>\n\n\n\n 2. Duygusal Yeme Bozukluklar\u0131<\/strong><\/p>\n\n\n\n Duygusal durumlar, yeme al\u0131\u015fkanl\u0131klar\u0131n\u0131 etkileyebilir. 2015 y\u0131l\u0131nda yap\u0131lan bir randomize kontroll\u00fc \u00e7al\u0131\u015fma, duygusal yemenin kalori al\u0131m\u0131n\u0131 art\u0131rabilece\u011fini ve kilo kontrol\u00fcn\u00fc zorla\u015ft\u0131rabilece\u011fini g\u00f6stermi\u015ftir (Mason et al., 2015). Duygusal yeme ile ba\u015fa \u00e7\u0131kmak i\u00e7in fark\u0131ndal\u0131k teknikleri ve stres y\u00f6netimi stratejileri kullan\u0131labilir.<\/p>\n\n\n\n 3. D\u00fczenli Fiziksel Aktivite<\/strong><\/p>\n\n\n\n Kalori say\u0131m\u0131 tek ba\u015f\u0131na yeterli olmayabilir; d\u00fczenli fiziksel aktivite de bu s\u00fcrecin \u00f6nemli bir par\u00e7as\u0131d\u0131r. 2018 y\u0131l\u0131nda yap\u0131lan bir meta-analiz, fiziksel aktivitenin kilo kayb\u0131n\u0131 ve genel sa\u011fl\u0131k durumunu iyile\u015ftirdi\u011fini g\u00f6stermi\u015ftir (Swift et al., 2018). Egzersiz, kalori yak\u0131m\u0131n\u0131 art\u0131r\u0131r ve v\u00fccut kompozisyonunu iyile\u015ftirir.<\/p>\n\n\n\n Kalori say\u0131m\u0131, bilin\u00e7li ve bilimsel yakla\u015f\u0131mlar kullan\u0131ld\u0131\u011f\u0131nda etkili ve s\u00fcrd\u00fcr\u00fclebilir bir strateji olabilir. Besin takip uygulamalar\u0131, porsiyon kontrol\u00fc, enerji yo\u011funlu\u011fu d\u00fc\u015f\u00fck g\u0131dalar\u0131n tercih edilmesi gibi y\u00f6ntemler, kalori say\u0131m\u0131n\u0131 daha kolay ve etkili hale getirir. Esneklik, sosyal destek ve e\u011fitim ise bu s\u00fcreci uzun vadede s\u00fcrd\u00fcr\u00fclebilir k\u0131lar<\/p>\n\n\n\n Kaynak\u00e7a<\/strong><\/p>\n\n\n\n – Carter, M. C., Burley, V. J., Nykjaer, C., & Cade, J. E. (2017). Adherence to a smartphone application for weight loss compared to website and paper diary: Pilot randomized controlled trial. *Journal of Medical Internet Research*, *19*(1), e294.<\/p>\n\n\n\n – Robinson, E., Kersbergen, I., & Higgs, S. (2016). Portion size and later food intake: Evidence on the \u201cnormalizing\u201d effect of larger portion sizes. *Health Psychology*, *35*(9), 975-978.<\/p>\n\n\n\n – Ello-Martin, J. A., Roe, L. S., & Rolls, B. J. (2015). A systematic review of the influence of portion size on food intake among children and adults. *Obesity Reviews*, *16*(5), 402-410.<\/p>\n\n\n\n – Linardon, J., Mitchell, S., & De la Piedad Garcia, X. (2018). A systematic review and meta-analysis on the effectiveness of cognitive-behavioral therapy for binge-eating disorder. *Journal of Consulting and Clinical Psychology*, *86*(11), 991-1005.<\/p>\n\n\n\n – Gorin, A. A., Wing, R. R., & Fava, J. L. (2017). Weight loss treatment influences untreated spouses and the home environment: evidence of a ripple effect. *International Journal of Obesity*, *41*(9), 1367-1370.<\/p>\n\n\n\n – Asher, R. C., Wilding, J. P., & Woodward, S. E. (2019). The effect of nutrition education on body weight and diet: A systematic review and meta-analysis of randomized controlled trials. *Journal of Human Nutrition and Dietetics*, *32*(4), 437-447.<\/p>\n\n\n\n – Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2016). Changes in diet and lifestyle and long-term weight gain in women and men. *New England Journal of Medicine*, *364*(25), 2392-2404.<\/p>\n\n\n\n – Mason, A. E., Epel, E. S., Aschbacher, K., Lustig, R. H., Acree, M., Kristeller, J., … & Daubenmier, J. (2015). Reduced reward-driven eating accounts for the impact of a mindfulness-based diet and exercise intervention on weight loss: data from the SHINE randomized controlled trial. *Appetite*, *100*, 86-93.<\/p>\n\n\n\n – Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2018). The role of exercise and physical activity in weight loss and maintenance. *Progress in Cardiovascular Diseases*, *61*(2), 206-213.<\/p>\n","protected":false},"excerpt":{"rendered":" Kalori say\u0131m\u0131, sa\u011fl\u0131k ve fitness hedeflerine ula\u015fmada \u00f6nemli bir ara\u00e7t\u0131r. Do\u011fru yap\u0131ld\u0131\u011f\u0131nda, kilo kontrol\u00fcnden spor performans\u0131na kadar bir\u00e7ok alanda etkili olabilir. Ancak, bu s\u00fcre\u00e7 \u00e7o\u011fu insan i\u00e7in karma\u015f\u0131k ve zorlu olabilir. Bu yaz\u0131da, kalori say\u0131m\u0131n\u0131 daha etkili ve s\u00fcrd\u00fcr\u00fclebilir hale getirmek i\u00e7in kan\u0131ta dayal\u0131 stratejilere g\u00f6z ataca\u011f\u0131z. Yaz\u0131m\u0131zda t\u0131bbi \u00e7al\u0131\u015fmalar\u0131n sonu\u00e7lar\u0131n\u0131 ele alarak, g\u00fcnl\u00fck hayatta ak\u0131ll\u0131ca kalori sayman\u0131n yollar\u0131n\u0131 inceleyece\u011fiz. Ak\u0131ll\u0131ca Kalori Sayma Yollar\u0131 1. Besin Takip Uygulamalar\u0131 G\u00fcn\u00fcm\u00fczde, kalori say\u0131m\u0131n\u0131 kolayla\u015ft\u0131rmak i\u00e7in bir\u00e7ok mobil uygulama bulunmaktad\u0131r. Bu uygulamalar, kullan\u0131c\u0131lar\u0131n yedikleri yiyecekleri kolayca kaydetmelerini ve g\u00fcnl\u00fck kalori al\u0131mlar\u0131n\u0131 izlemelerini sa\u011flar(Carter et al., 2017). Bu uygulamalar geni\u015f kullan\u0131c\u0131 kitleleri taraf\u0131ndan tercih edilmekte ve \u00e7e\u015fitli \u00f6zellikler sunarak diyet ve beslenme takibini kolayla\u015ft\u0131rmaktad\u0131r. Kalori takibi ve diyet y\u00f6netimi i\u00e7in pop\u00fcler uygulamalardan baz\u0131lar\u0131 \u015funlard\u0131r(Sponsorluk i\u00e7ermemektedir.): 1. MyFitnessPal: Geni\u015f bir yiyecek veritaban\u0131na sahip ve yemeklerinizin kalorisini kolayca takip etmenize olanak tan\u0131r. 2. Lose It!: Kullan\u0131c\u0131 dostu aray\u00fcz\u00fc ile kalori takibi yapman\u0131z\u0131 sa\u011flar ve ki\u015fisel hedeflerinize ula\u015fman\u0131za yard\u0131mc\u0131 olur. 3. Cronometer: Yaln\u0131zca kalorileri de\u011fil, ayn\u0131 zamanda besin \u00f6\u011felerini de ayr\u0131nt\u0131l\u0131 bir \u015fekilde takip etmenize olanak tan\u0131r. 4. FatSecret: Kalori takibinin yan\u0131 s\u0131ra yemek tarifleri ve egzersiz g\u00fcnl\u00fc\u011f\u00fc sunar. 5. Yazio: Ki\u015fisel diyet planlar\u0131 ve sa\u011fl\u0131kl\u0131 tariflerle birlikte kalori ve makro besin takibi yapman\u0131z\u0131 sa\u011flar. 6. MAC+: Besin de\u011feri hesaplama sayfas\u0131nda diledi\u011finiz besinin ka\u00e7 kalori oldu\u011funu \u00f6\u011frenebilir, ilgili besinlere ait t\u00fcm detaylara kolayca ula\u015fabilirsiniz. 2. Porsiyon Kontrol\u00fc Porsiyon kontrol\u00fc, kalori al\u0131m\u0131n\u0131 azaltman\u0131n basit ama etkili bir yoludur. 2016 y\u0131l\u0131nda yap\u0131lan bir randomize kontroll\u00fc \u00e7al\u0131\u015fma, porsiyon boyutlar\u0131n\u0131 azaltman\u0131n kalori al\u0131m\u0131n\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc ortaya koymu\u015ftur (Robinson et al., 2016). Yemeklerinizi daha k\u00fc\u00e7\u00fck tabaklarda servis etmek veya \u00f6nceden belirlenmi\u015f porsiyonlarda t\u00fcketmek, bu stratejiyi uygulaman\u0131n kolay yollar\u0131ndand\u0131r. 3. Enerji Yo\u011funlu\u011fu D\u00fc\u015f\u00fck G\u0131dalar Enerji yo\u011funlu\u011fu d\u00fc\u015f\u00fck g\u0131dalar, gram ba\u015f\u0131na daha az kalori i\u00e7eren g\u0131dalard\u0131r. Sebzeler, meyveler ve tam tah\u0131llar gibi g\u0131dalar bu kategoride yer al\u0131r. 2015 y\u0131l\u0131nda yap\u0131lan bir meta-analiz, enerji yo\u011funlu\u011fu d\u00fc\u015f\u00fck g\u0131dalar\u0131n t\u00fcketilmesinin kilo kayb\u0131n\u0131 destekledi\u011fini g\u00f6stermi\u015ftir (Ello-Martin et al., 2015). Bu g\u0131dalar, daha az kaloriyle daha fazla doyma hissi sa\u011flar, b\u00f6ylece toplam kalori al\u0131m\u0131n\u0131 kontrol etmek kolayla\u015f\u0131r. Enerji yo\u011funlu\u011fu d\u00fc\u015f\u00fck g\u0131dalar, kalori bak\u0131m\u0131ndan d\u00fc\u015f\u00fck ancak hacim ve besin de\u011feri a\u00e7\u0131s\u0131ndan zengin olan yiyeceklerdir. Bu t\u00fcr g\u0131dalar aras\u0131nda sebzeler (\u00f6rne\u011fin, brokoli, \u0131spanak, havu\u00e7), meyveler (\u00f6rne\u011fin, elma, \u00e7ilek, portakal), tam tah\u0131llar (\u00f6rne\u011fin, yulaf, esmer pirin\u00e7, kinoa) ve baklagiller (\u00f6rne\u011fin, mercimek, nohut, fasulye) bulunur. Ayr\u0131ca, ya\u011fs\u0131z s\u00fct \u00fcr\u00fcnleri (\u00f6rne\u011fin, yo\u011furt, s\u00fct) ve ya\u011fs\u0131z protein kaynaklar\u0131 (\u00f6rne\u011fin, tavuk g\u00f6\u011fs\u00fc, bal\u0131k) da enerji yo\u011funlu\u011fu d\u00fc\u015f\u00fck g\u0131dalar aras\u0131nda yer al\u0131r. Bu g\u0131dalar, tokluk hissini art\u0131rarak kilo kontrol\u00fcne yard\u0131mc\u0131 olabilir ve ayn\u0131 zamanda v\u00fccudun ihtiya\u00e7 duydu\u011fu vitamin, mineral ve lifleri sa\u011flar. Enerji yo\u011funlu\u011fu d\u00fc\u015f\u00fck g\u0131dalar, sa\u011fl\u0131kl\u0131 bir diyetin temelini olu\u015fturur ve genel sa\u011fl\u0131k \u00fczerinde olumlu etkiler yarat\u0131r. 4. Karbonhidrat \u00d6\u011f\u00fcnlerini Protein ile Desteklemek Bir \u00e7al\u0131\u015fmada kompleks ve basit karbonhidratlar\u0131n her ikisinin de karbonhidrat + protein bile\u015fiminden kandaki \u015feker seviyesinde y\u00fckseli\u015f ve d\u00fc\u015f\u00fc\u015fe sebep oldu\u011fu g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. Yani yulaf ile yapaca\u011f\u0131n\u0131z bir sabah kahvalt\u0131s\u0131na protein eklemezseniz kandaki \u015feker seviyesi tahmin etti\u011finizden daha h\u0131zl\u0131 y\u00fckselip d\u00fc\u015febilir. Bu h\u0131zl\u0131 y\u00fckseli\u015f ve d\u00fc\u015f\u00fc\u015f, h\u0131zl\u0131 doyup h\u0131zl\u0131 ac\u0131kman\u0131za, \u015feker hastal\u0131\u011f\u0131na a\u00e7\u0131k hale gelmenize sebep olur. 5. Ba\u015flamak Sadece ba\u015flay\u0131n. Kalori say\u0131m\u0131na ba\u015flad\u0131ktan \u00fc\u00e7 d\u00f6rt g\u00fcn sonra saymaya al\u0131\u015fm\u0131\u015f olunur ve s\u00fcre\u00e7 kolayla\u015f\u0131r. Kalori saymaya al\u0131\u015f\u0131k bir kimse g\u00f6rd\u00fc\u011f\u00fc yeme\u011fin ka\u00e7 kalori oldu\u011funu kolayl\u0131kla tahmin edebilir. Yedi\u011fi besininin i\u00e7eri\u011fini bilenlerle rastgele beslenen kimseler ayr\u0131 klasman\u0131n adamlar\u0131d\u0131rlar. Etiket Okuma Al\u0131\u015fkanl\u0131\u011f\u0131 Kazan\u0131n Yiyecek etiketlerini okumak, kalori ve besin i\u00e7eri\u011fi hakk\u0131nda bilgi sahibi olman\u0131z\u0131 sa\u011flar. Etiketlerde yer alan porsiyon boyutlar\u0131na dikkat etmek, ger\u00e7ek\u00e7i kalori hesab\u0131 yapman\u0131za yard\u0131mc\u0131 olur. Bir \u00e7al\u0131\u015fma, etiket okuma al\u0131\u015fkanl\u0131\u011f\u0131 olan bireylerin, olmayanlara g\u00f6re daha sa\u011fl\u0131kl\u0131 besin se\u00e7imleri yapt\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir . Kalori Say\u0131m\u0131n\u0131 S\u00fcrd\u00fcr\u00fclebilir K\u0131lmak 1. Esneklik ve Ger\u00e7ek\u00e7i Hedefler Kalori say\u0131m\u0131, kat\u0131 ve s\u0131n\u0131rlay\u0131c\u0131 bir rejim haline gelirse s\u00fcrd\u00fcr\u00fclebilir olmayabilir. 2018 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, esnek diyet yakla\u015f\u0131mlar\u0131n\u0131n kat\u0131 diyetlere g\u00f6re daha uzun vadeli ba\u015far\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 ortaya koymu\u015ftur (Linardon et al., 2018). Esnek diyetler, ara s\u0131ra yap\u0131lan ka\u00e7amaklar\u0131 tolere eder ve b\u00f6ylece bireylerin motivasyonunu y\u00fcksek tutar. 2. Sosyal Destek Aile, arkada\u015flar veya online topluluklardan al\u0131nan destek, kalori say\u0131m\u0131n\u0131 daha kolay ve s\u00fcrd\u00fcr\u00fclebilir hale getirebilir. 2017 y\u0131l\u0131nda yap\u0131lan bir randomize kontroll\u00fc \u00e7al\u0131\u015fma, sosyal deste\u011fin kilo verme s\u00fcre\u00e7lerinde \u00f6nemli bir rol oynad\u0131\u011f\u0131n\u0131 g\u00f6stermi\u015ftir (Gorin et al., 2017). Destek, motivasyonu art\u0131r\u0131r ve hedeflere ula\u015fmada ki\u015fiye yard\u0131mc\u0131 olur. 3. E\u011fitim ve Bilin\u00e7lenme Kalori say\u0131m\u0131n\u0131 etkili k\u0131lman\u0131n bir di\u011fer yolu, beslenme hakk\u0131nda daha fazla bilgi sahibi olmakt\u0131r. 2019 y\u0131l\u0131nda yap\u0131lan bir meta-analiz, beslenme e\u011fitiminin bireylerin diyet kalitesini ve kilo y\u00f6netimini iyile\u015ftirdi\u011fini g\u00f6stermi\u015ftir (Asher et al., 2019). E\u011fitim, bireylerin daha sa\u011fl\u0131kl\u0131 ve bilin\u00e7li se\u00e7imler yapmas\u0131n\u0131 sa\u011flar. Kalori Say\u0131m\u0131nda Dikkat Edilmesi Gereken Noktalar 1. Kalite ve Miktar Dengesi Sadece kalori say\u0131m\u0131na odaklanmak, beslenme kalitesini g\u00f6z ard\u0131 etmeye yol a\u00e7abilir. 2016 y\u0131l\u0131nda yap\u0131lan bir \u00e7al\u0131\u015fma, diyet kalitesinin de en az kalori al\u0131m\u0131 kadar \u00f6nemli oldu\u011funu vurgulamaktad\u0131r (Mozaffarian et al., 2016). Y\u00fcksek kaliteli, besleyici g\u0131dalar t\u00fcketmek, genel sa\u011fl\u0131k ve uzun vadeli kilo y\u00f6netimi i\u00e7in kritik \u00f6neme sahiptir. 2. Duygusal Yeme Bozukluklar\u0131 Duygusal durumlar, yeme al\u0131\u015fkanl\u0131klar\u0131n\u0131 etkileyebilir. 2015 y\u0131l\u0131nda yap\u0131lan bir randomize kontroll\u00fc \u00e7al\u0131\u015fma, duygusal yemenin kalori al\u0131m\u0131n\u0131 art\u0131rabilece\u011fini ve kilo kontrol\u00fcn\u00fc zorla\u015ft\u0131rabilece\u011fini g\u00f6stermi\u015ftir (Mason et al., 2015). Duygusal yeme ile ba\u015fa \u00e7\u0131kmak i\u00e7in fark\u0131ndal\u0131k teknikleri ve stres y\u00f6netimi stratejileri kullan\u0131labilir. 3. D\u00fczenli Fiziksel Aktivite Kalori say\u0131m\u0131 tek ba\u015f\u0131na yeterli olmayabilir; d\u00fczenli fiziksel aktivite de bu s\u00fcrecin \u00f6nemli bir par\u00e7as\u0131d\u0131r. 2018 y\u0131l\u0131nda yap\u0131lan bir meta-analiz, fiziksel aktivitenin kilo kayb\u0131n\u0131 ve genel sa\u011fl\u0131k durumunu iyile\u015ftirdi\u011fini g\u00f6stermi\u015ftir (Swift et al., 2018). Egzersiz, kalori yak\u0131m\u0131n\u0131 art\u0131r\u0131r ve v\u00fccut kompozisyonunu iyile\u015ftirir. \u00d6zet Kalori say\u0131m\u0131, bilin\u00e7li ve bilimsel yakla\u015f\u0131mlar kullan\u0131ld\u0131\u011f\u0131nda etkili ve s\u00fcrd\u00fcr\u00fclebilir bir strateji olabilir. Besin takip uygulamalar\u0131, porsiyon kontrol\u00fc, enerji yo\u011funlu\u011fu d\u00fc\u015f\u00fck g\u0131dalar\u0131n tercih edilmesi gibi y\u00f6ntemler, kalori say\u0131m\u0131n\u0131 daha kolay ve etkili hale getirir. Esneklik, sosyal destek ve e\u011fitim ise bu s\u00fcreci uzun vadede s\u00fcrd\u00fcr\u00fclebilir k\u0131lar Kaynak\u00e7a – Carter, M. C., Burley, V. J., Nykjaer, C., & Cade, J. E. (2017). Adherence to a smartphone application for weight loss compared to website and paper diary: Pilot randomized controlled trial. *Journal of Medical Internet Research*, *19*(1), e294. – Robinson, E., Kersbergen, I., & Higgs, S. (2016). Portion size and later food intake: Evidence on the \u201cnormalizing\u201d effect of larger portion sizes. *Health Psychology*, *35*(9), 975-978. – Ello-Martin, J. A., Roe, L. S., & […]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2919","post","type-post","status-publish","format-standard","hentry","category-beslenme"],"_links":{"self":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts\/2919","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/comments?post=2919"}],"version-history":[{"count":5,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts\/2919\/revisions"}],"predecessor-version":[{"id":3060,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/posts\/2919\/revisions\/3060"}],"wp:attachment":[{"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/media?parent=2919"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/categories?post=2919"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/drbakan.com\/blog\/wp-json\/wp\/v2\/tags?post=2919"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Kalori Say\u0131m\u0131n\u0131 S\u00fcrd\u00fcr\u00fclebilir K\u0131lmak<\/h4>\n\n\n\n
Kalori Say\u0131m\u0131nda Dikkat Edilmesi Gereken Noktalar<\/h4>\n\n\n\n
\u00d6zet<\/h4>\n\n\n\n