Ofiste \u00c7al\u0131\u015f\u0131rken \u015ei\u015fmanlamay\u0131n\tPek \u00e7ok insan \u00e7al\u0131\u015f\u0131rken do\u011fru beslenmeye f\u0131rsat bulamad\u0131\u011f\u0131ndan yak\u0131n\u0131r. Fazla kilolar\u0131n yegane su\u00e7lusu da \u00e7o\u011funlukla uzun s\u00fcren \u00e7al\u0131\u015fma Saatleri olarak g\u00f6sterilir. Oysa \u00e7al\u0131\u015f\u0131rken de do\u011fru beslenmek ve kilo almak yerine fazla kilolardan kurtulmak m\u00fcmk\u00fcn. \u00c7al\u0131\u015f\u0131rken m\u00fcmk\u00fcn oldu\u011fu kadar hareket edin\u2026G\u00fcn\u00fcm\u00fczde kilo sorunu ya\u015fayan ki\u015filerin artmas\u0131, obezitenin s\u00fcrekli g\u00fcndemde olmas\u0131 ve s\u00fcrekli herkesin yeni mucize diyetlerin pe\u015finde ko\u015fmas\u0131n\u0131n en \u00f6nemli sebeplerinden biri egzersiz yapma al\u0131\u015fkanl\u0131klar\u0131nda ve g\u00fcnl\u00fck hareketlerimizde azalmad\u0131r. Teknolojinin geli\u015fimi ile \u00e7al\u0131\u015fanlar\u0131n Masa ba\u015f\u0131nda ge\u00e7irdi\u011fimiz zaman artmaktad\u0131r. \u00d6zellikle uzun \u00e7al\u0131\u015fma saatlerini ofiste oturarak ge\u00e7iren \u00e7al\u0131\u015fanlarda obezite g\u00f6r\u00fclme s\u0131kl\u0131\u011f\u0131 her ge\u00e7en G\u00fcn art\u0131yor. Bunun en \u00f6nemli nedenlerinden aras\u0131nda uzun s\u00fcre hareketsiz masa ba\u015f\u0131nda oturman\u0131n yan\u0131 s\u0131ra, \u00f6zellikle toplu \u00e7al\u0131\u015fma alanlar\u0131nda aralarda at\u0131\u015ft\u0131r\u0131lan abur-cubur besinlerin birbirine ikramlar\u0131, \u00f6\u011fle yeme\u011fini Masada fast food tarz\u0131 ya\u011fl\u0131 ve kalorili besinlerden olu\u015fan bir m\u00f6n\u00fcyle yapma, masada Su yerine s\u00fcrekli \u00e7ay, kahve, me\u015frubat tarz\u0131 besinleri t\u00fcketme, ofis i\u00e7erisinde ara \u00f6\u011f\u00fcn bulundurmama, toplant\u0131lar\u0131n s\u0131k ve uzun Saatler almas\u0131 sonucunda ara veya ana \u00f6\u011f\u00fcnleri atlama gibi bir\u00e7ok neden say\u0131labilir.Ofiste masa ba\u015f\u0131nda \u00e7al\u0131\u015fanlara \u00f6neriler\u2026M\u00fcmk\u00fcnse \u00f6\u011fle yeme\u011finizi Telefon ile sipari\u015f etmeyiniz, yak\u0131n bir restorana giderek \u00f6\u011fle yeme\u011fi Saatinde hareketimizi artt\u0131rm\u0131\u015f oluruz.\u00d6\u011fle yeme\u011finde ofis d\u0131\u015f\u0131na \u00e7\u0131kam\u0131yorsak, telefonda verece\u011fimiz yemek sipari\u015finde yemeklerin y\u00fcksek ya\u011f ve kalori i\u00e7ermemesine dikkat edelim, kepekli sandvi\u00e7, ton bal\u0131kl\u0131 salata, \u0131zgara k\u00f6fte salata, kepekli tost ayran tarz\u0131nda m\u00f6n\u00fcler tercih ediniz, pizza, hamburger tarz\u0131 yemekler hem y\u00fcksek kalorilidir hem de \u00f6\u011fleden sonra i\u015f veriminizi d\u00fc\u015f\u00fcr\u00fcr.Her 15 dk bir omuz, kol ve bacaklar\u0131n\u0131z\u0131 hareket ettiriniz, m\u00fcmk\u00fcnse ofiste yap\u0131labilecek egzersizleri g\u00fcn i\u00e7erisinde birka\u00e7 kez uygulay\u0131n\u0131z.\u00c7ay, kahve, me\u015frubat tarz\u0131 i\u00e7ecekleri t\u00fcketmek yerine masan\u0131za \u015f\u0131k bir s\u00fcrahi al\u0131n\u0131z ve bol bol su t\u00fcketiniz. \u00c7ay ve kahve yerine ise Bitki \u00e7aylar\u0131n\u0131 tercih ediniz. \u00d6zellikle esi azaltt\u0131\u011f\u0131 i\u00e7in rezene ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminiz i\u00e7in ada\u00e7ay\u0131, \u0131hlamur tercih ediniz.\u00c7al\u0131\u015f\u0131rken herhangi bir \u015fey gerekli oldu\u011funda masadan kalkarak siz al\u0131n\u0131z, i\u015f arkada\u015flar\u0131n\u0131zla ileti\u015fimi telefonla yapmak yerinizden kalkarak siz yap\u0131n\u0131z. Bu k\u00fc\u00e7\u00fck hareketler bile g\u00fcn i\u00e7erisinde harcad\u0131\u011f\u0131n\u0131z enerjinin artmas\u0131na sebep olacakt\u0131r.\u0130\u015f yerine gelip-giderken \u00f6zel arac\u0131n\u0131z\u0131 de\u011fil servisi kullan\u0131n\u0131z ve servisten evinize 2-3 durak \u00f6nce inip-bininiz, bu t\u00fcr 15-20 dk y\u00fcr\u00fcy\u00fc\u015fler g\u00fcnl\u00fck egzersizimizin artmas\u0131na sebep olacakt\u0131r.\u00c7ekmecenize kuru kay\u0131s\u0131, incir, grisini, kepekli bisk\u00fcvi, ceviz, f\u0131nd\u0131k tarz\u0131 bozulmayan ve koku yapmayan g\u0131dalar koyunuz. Metabolizma h\u0131z\u0131n\u0131n h\u0131zlanmas\u0131 ve \u00e7ok ac\u0131k\u0131p bir sonra ki ana \u00f6\u011f\u00fcnde fazla miktarda yememizi engelleyen ara \u00f6\u011f\u00fcnlerdir, bu y\u00fczden bu t\u00fcr besinler elinizin alt\u0131nda olsun ve 3-4 Saatte bir bu t\u00fcr besinleri at\u0131\u015ft\u0131r\u0131n\u0131z.Toplant\u0131 esnas\u0131nda veya ofiste yiyecek bir \u015feyler yemeniz m\u00fcmk\u00fcn de\u011filse ara \u00f6\u011f\u00fcn olarak tam s\u00fctten yap\u0131lm\u0131\u015f kafeinsiz kahve tercih edebilirsiniz.\u00d6\u011fle yeme\u011finde karbonhidratl\u0131, a\u011f\u0131r g\u0131dalar yerine hafif ve d\u00fc\u015f\u00fck kalorili yemekleri tercih ediniz. \u00d6zellikle salata ve Protein i\u00e7eren bir besin sizi uzun s\u00fcre tok tutacak, at\u0131\u015ft\u0131rman\u0131z\u0131 engelleyecek ve \u00f6\u011fleden sonra daha verimli \u00e7al\u0131\u015fman\u0131za sebep olacakt\u0131r.\u00d6\u011fle yeme\u011finde kan \u015fekerini h\u0131zla y\u00fckselten glisemik indeksi y\u00fcksek g\u0131dalardan uzak durunuz, \u00f6rne\u011fin makarna yerine bulgur pilav\u0131, beyaz Ekmek yerine kepek ekmek v.b tercihler yap\u0131n\u0131z.Tatl\u0131 \u00f6zellikle hamurlu tatl\u0131lar\u0131 t\u00fcketmeyiniz, tatl\u0131 yemek isterseniz 1-2 bisk\u00fcvi veya meyve tarz\u0131 besinlerle tatl\u0131 iste\u011finizi ge\u00e7i\u015ftiriniz.Ofis \u00e7al\u0131\u015fanlar\u0131 i\u00e7in \u00f6rnek m\u00f6n\u00fc;Sabah- 1 adet kepekli tost+bitki \u00e7ay\u0131 veya 6-7 ka\u015f\u0131k Bu\u011fday gevre\u011fi+1 bardak s\u00fct+2 adet cevizAra :- 3 adet kuru kay\u0131s\u0131\u00d6\u011fle- 100 gr \u0131zgara et\/tavuk\/bal\u0131k- 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011fl\u0131 mevsim salatas\u0131- 2-3 ka\u015f\u0131k zeytinya\u011fl\u0131 sebze yeme\u011fi- 1-2 dilim kepek ekmekveya- 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011fl\u0131 ton bal\u0131kl\u0131\/tavuklu veya peynirli salataveya (ofiste yemek zorundaysan\u0131z)- 2 porsiyon meyve+1 kase yo\u011furt veya Ton bal\u0131kl\u0131\/peynirli\/tavuklu kepekli sandvi\u00e7+ayranAra- 1-2 porsiyon meyve veya 3-4 kepekli bisk\u00fcvi+1 dilim peynirveya- 1\/2 simit +ayran veya 1 kepekli tostveya- 1 bardak s\u00fct+1-2 grisiniAk\u015fam- 1 tabak sebze yeme\u011fi veya kurubaklagil yeme\u011fi veya sebzeli et sote- 4-5 ka\u015f\u0131k bulgur pilav\u0131 veya 1 dilim kepek ekmek- bol salata- 1 kase yo\u011furtGece- 1-2 porsiyon meyve<\/p>\n","protected":false},"excerpt":{"rendered":"
Ofiste \u00c7al\u0131\u015f\u0131rken \u015ei\u015fmanlamay\u0131n Pek \u00e7ok insan \u00e7al\u0131\u015f\u0131rken do\u011fru beslenmeye f\u0131rsat bulamad\u0131\u011f\u0131ndan yak\u0131n\u0131r. Fazla kilolar\u0131n yegane su\u00e7lusu da \u00e7o\u011funlukla uzun s\u00fcren \u00e7al\u0131\u015fma Saatleri olarak g\u00f6sterilir. Oysa \u00e7al\u0131\u015f\u0131rken de do\u011fru beslenmek ve kilo almak yerine fazla kilolardan kurtulmak m\u00fcmk\u00fcn. \u00c7al\u0131\u015f\u0131rken m\u00fcmk\u00fcn oldu\u011fu kadar hareket edin\u2026G\u00fcn\u00fcm\u00fczde kilo sorunu ya\u015fayan ki\u015filerin artmas\u0131, obezitenin s\u00fcrekli g\u00fcndemde olmas\u0131 ve s\u00fcrekli herkesin yeni mucize diyetlerin pe\u015finde ko\u015fmas\u0131n\u0131n[Devam\u0131n\u0131 Oku…]<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[229],"tags":[781],"_links":{"self":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/1734"}],"collection":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/comments?post=1734"}],"version-history":[{"count":0,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/1734\/revisions"}],"wp:attachment":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/media?parent=1734"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/categories?post=1734"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/tags?post=1734"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}