{"id":10410,"date":"2024-09-25T04:00:11","date_gmt":"2024-09-25T01:00:11","guid":{"rendered":"https:\/\/gozdehaber.org\/bir-beslenme-uzmaninin-bana-onerdigi-ve-yemek-yapamayacak-kadar-yorgun-oldugumda-her-zaman-yaptigim-hizli-saglikli-aksam-yemegi-10410\/"},"modified":"2024-09-25T04:00:11","modified_gmt":"2024-09-25T01:00:11","slug":"bir-beslenme-uzmaninin-bana-onerdigi-ve-yemek-yapamayacak-kadar-yorgun-oldugumda-her-zaman-yaptigim-hizli-saglikli-aksam-yemegi","status":"publish","type":"post","link":"https:\/\/gozdehaber.org\/bir-beslenme-uzmaninin-bana-onerdigi-ve-yemek-yapamayacak-kadar-yorgun-oldugumda-her-zaman-yaptigim-hizli-saglikli-aksam-yemegi-10410\/","title":{"rendered":"Bir beslenme uzman\u0131n\u0131n bana \u00f6nerdi\u011fi ve yemek yapamayacak kadar yorgun oldu\u011fumda her zaman yapt\u0131\u011f\u0131m h\u0131zl\u0131, sa\u011fl\u0131kl\u0131 ak\u015fam yeme\u011fi"},"content":{"rendered":"<div class=\"body__inner-container\">\n<p>Hayal edin: Uzun, stresli bir g\u00fcn\u00fcn ard\u0131ndan, yemek yapma iste\u011finiz olmadan ve az malzemeli bir buzdolab\u0131n\u0131z olmadan eve yorgun geliyorsunuz. Masada sa\u011fl\u0131kl\u0131 bir ak\u015fam yeme\u011fi var m\u0131? Evet do\u011fru.<\/p>\n<p>Bu g\u00fcnlerde, h\u0131zla dopamin \u00fcreten ama ayn\u0131 zamanda glikozda da h\u0131zl\u0131 bir art\u0131\u015fa neden olan karbonhidrat ve \u015feker oran\u0131 y\u00fcksek yiyecekler yeme e\u011filimindeyim. Bu y\u00fczden her zaman akl\u0131mda sa\u011fl\u0131kl\u0131, haz\u0131rlamas\u0131 kolay, fazla \u00e7aba gerektirmeden doyurucu ak\u015fam yemekleri olsun istedim.<\/p>\n<div>\n<div class=\"ConsumerMarketingUnitThemedWrapper-iUTMTf jssHut consumer-marketing-unit consumer-marketing-unit--article-mid-content\" role=\"presentation\" aria-hidden=\"true\">\n<div class=\"consumer-marketing-unit__slot consumer-marketing-unit__slot--article-mid-content consumer-marketing-unit__slot--in-content\"><\/div>\n<div class=\"journey-unit\"><\/div>\n<\/div>\n<\/div>\n<p>Bu y\u00fczden bu ikilemi \u00e7\u00f6zmek i\u00e7in deneyimli beslenme ko\u00e7u Cristina Barrous&#8217;tan yard\u0131m istedim. Onu uzun zamand\u0131r sosyal medyada takip ediyorum ve hepimizin ya\u015fad\u0131\u011f\u0131 \u00e7ok karma\u015f\u0131k, \u00e7ok ger\u00e7ek hayatlara uygun basit, pratik yiyecekleri nas\u0131l bulaca\u011f\u0131n\u0131 anlayaca\u011f\u0131n\u0131 biliyordum.<\/p>\n<div class=\"ExternalLinkEmbedWrapper-hNDkqw gZnysu\" data-testid=\"external-link-embed--inline\">\n<div class=\"ExternalLinkEmbedText-glBTSy dUElDU\">\n<div class=\"BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedRubric-hYBGeO dQqwqj kfJdkm\">Devam\u0131n\u0131 oku<\/div>\n<p><span class=\"BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedHed-dSIMOS iUEiRd izzYpY gLqRfQ\">Kahvalt\u0131da asl\u0131nda ne yemelisiniz?<\/span><\/p>\n<p class=\"BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedDek-btrWcN iUEiRd bAnxFc jwHNCY\">Ger\u00e7ekten g\u00fcn\u00fcn en \u00f6nemli \u00f6\u011f\u00fcn\u00fc m\u00fc?<\/p>\n<div data-testid=\"BylinesWrapper\" class=\"BylinesWrapper-KIudk cdSbAY bylines ExternalLinkEmbedBylines-fFFaGd eNAzyl\"><span class=\"BylineWrapper-jWHrLH itvPjz byline bylines__byline\" data-testid=\"BylineWrapper\" itemprop=\"author\" itemtype=\"http:\/\/schema.org\/Person\"><span itemprop=\"name\" class=\"BylineNamesWrapper-jbHncj fuDQVo\"><span data-testid=\"BylineName\" class=\"BylineName-kwmrLn cYaBcc byline__name\"><span class=\"BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd gUqedt gnILss byline__preamble\">\u0130tibaren <\/span>Hannah Coates<\/span><\/span><\/span><\/div>\n<\/div>\n<picture class=\"ResponsiveImagePicture-cWuUZO dUOtEa ExternalLinkEmbedResponsiveImage-iGydLQ kHgShD responsive-image\"><\/picture><\/div>\n<p>H\u0131zl\u0131 ve sa\u011fl\u0131kl\u0131 bir ak\u015fam yeme\u011fi i\u00e7in \u00f6nerdi\u011fi \u015fey \u015fu:<\/p>\n<h2>Ana yemek: \u0131spanakl\u0131 ve karidesli omlet<\/h2>\n<p>Bu yeme\u011fi haz\u0131rlamak i\u00e7in yaln\u0131zca \u00fc\u00e7 malzemeye ihtiyac\u0131n\u0131z var; bunlar\u0131n hepsi g\u00fcn\u00fcn sonunda ihtiyac\u0131n\u0131z olan vitaminleri ve rahatlat\u0131c\u0131 faydalar\u0131 sa\u011fl\u0131yor.<\/p>\n<div class=\"AdWrapper-dQtivb fZrssQ ad ad--in-content\">\n<div class=\"ad__slot ad__slot--in-content\" data-node-id=\"e99x1t\"><\/div>\n<\/div>\n<ul>\n<li>\u201cYumurta [a great source of] Protein\u201d diyor Barrous. \u201cAyr\u0131ca yumurta sar\u0131s\u0131n\u0131 da i\u00e7erdi\u011finden ihtiyac\u0131m\u0131z olan sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 sa\u011fl\u0131yor.\u201d Di\u011fer faydalar\u0131: Yumurta, A, D, E ve K vitaminleriyle beslenmenizi tamamlar ve tok tutar.<\/li>\n<li>Ispana\u011f\u0131n ayr\u0131ca kan dola\u015f\u0131m\u0131na iyi gelen K vitamini de dahil olmak \u00fczere bir\u00e7ok faydas\u0131 vard\u0131r. Barrous, ak\u015famlar\u0131 \u0131spanaktaki magnezyumun da daha iyi uykuya katk\u0131da bulunabilece\u011fini s\u00f6yl\u00fcyor.<\/li>\n<li>Karides \u00f6nemli bir protein, vitamin ve mineral kayna\u011f\u0131d\u0131r. Protein a\u00e7\u0131s\u0131ndan zengin ak\u015fam yemekleri sizi daha uzun s\u00fcre tok tutmakla kalmaz, ayn\u0131 zamanda metabolizman\u0131z\u0131 da h\u0131zland\u0131rabilir. Beslenme uzman\u0131 ve biyokimyac\u0131 Leticia Carrera, &#8220;Proteinler yeni doku olu\u015fturmak i\u00e7in gereklidir&#8221; diyor. Bu \u00f6nemli \u00e7\u00fcnk\u00fc \u201cgeceleri v\u00fccudumuz onar\u0131m moduna giriyor\u201d diyor.<\/li>\n<\/ul>\n<h2>Tatl\u0131: Bir avu\u00e7 taze veya dondurulmu\u015f yaban mersini<\/h2>\n<p>Ak\u015fam yeme\u011finden sonra tad\u0131n\u0131 \u00e7\u0131karabilece\u011finiz ba\u015fka sa\u011fl\u0131kl\u0131 tatl\u0131 se\u00e7enekleri olsa da &#8211; yo\u011furt bunlardan biri &#8211; Barrous yaban mersini \u00f6neriyor \u00e7\u00fcnk\u00fc meyvenin glisemik indeksi d\u00fc\u015f\u00fck, b\u00f6ylece gece kan \u015fekerinin aniden y\u00fckselmesini \u00f6nleyeceksiniz. Yaban mersini lif, C vitamini ve potasyum a\u00e7\u0131s\u0131ndan da zengindir ve i\u00e7erdi\u011fi antioksidanlar nedeniyle cilde iyi gelir.<\/p>\n<div class=\"ExternalLinkEmbedWrapper-hNDkqw gZnysu\" data-testid=\"external-link-embed--inline\">\n<div class=\"ExternalLinkEmbedText-glBTSy dUElDU\">\n<div class=\"BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedRubric-hYBGeO dQqwqj kfJdkm\">Devam\u0131n\u0131 oku<\/div>\n<p><span class=\"BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedHed-dSIMOS iUEiRd izzYpY gLqRfQ\">Bir Dermatolog ve Beslenme Uzman\u0131na G\u00f6re Sa\u011fl\u0131kl\u0131 Ciltler \u0130\u00e7in En \u0130yi Yiyecekler<\/span><\/p>\n<p class=\"BaseWrap-sc-gjQpdd BaseText-ewhhUZ ExternalLinkEmbedDek-btrWcN iUEiRd bAnxFc jwHNCY\">Bunlar\u0131 al\u0131\u015fveri\u015f listenize ekleyin.<\/p>\n<div data-testid=\"BylinesWrapper\" class=\"BylinesWrapper-KIudk cdSbAY bylines ExternalLinkEmbedBylines-fFFaGd eNAzyl\"><span class=\"BylineWrapper-jWHrLH itvPjz byline bylines__byline\" data-testid=\"BylineWrapper\" itemprop=\"author\" itemtype=\"http:\/\/schema.org\/Person\"><span itemprop=\"name\" class=\"BylineNamesWrapper-jbHncj fuDQVo\"><span data-testid=\"BylineName\" class=\"BylineName-kwmrLn cYaBcc byline__name\"><span class=\"BaseWrap-sc-gjQpdd BaseText-ewhhUZ BylinePreamble-iJolpQ iUEiRd gUqedt gnILss byline__preamble\">\u0130tibaren <\/span>Ariana Yaptangco <\/span><\/span><\/span><\/div>\n<\/div>\n<picture class=\"ResponsiveImagePicture-cWuUZO dUOtEa ExternalLinkEmbedResponsiveImage-iGydLQ kHgShD responsive-image\"><img decoding=\"async\" alt=\"Cilt i\u00e7in en iyi besinler\" class=\"ResponsiveImageContainer-eybHBd fptoWY responsive-image__image\" src=\"https:\/\/i0.wp.com\/gozdehaber.org\/wp-content\/uploads\/2024\/09\/1727226010_207_Bir-beslenme-uzmaninin-bana-onerdigi-ve-yemek-yapamayacak-kadar-yorgun.jpg?w=640&#038;ssl=1\" srcset=\"https:\/\/media.glamour.com\/photos\/64eccfbe705a63f6fc41b0d8\/1:1\/w_120,c_limit\/GL_8.28_best-foods-for-your-skin.jpg 120w, https:\/\/media.glamour.com\/photos\/64eccfbe705a63f6fc41b0d8\/1:1\/w_240,c_limit\/GL_8.28_best-foods-for-your-skin.jpg 240w, https:\/\/media.glamour.com\/photos\/64eccfbe705a63f6fc41b0d8\/1:1\/w_320,c_limit\/GL_8.28_best-foods-for-your-skin.jpg 320w, https:\/\/media.glamour.com\/photos\/64eccfbe705a63f6fc41b0d8\/1:1\/w_640,c_limit\/GL_8.28_best-foods-for-your-skin.jpg 640w\" sizes=\"100vw\" data-recalc-dims=\"1\"><\/picture><\/div>\n<p>\u0130\u015fleri sizin i\u00e7in kolayla\u015ft\u0131rmak i\u00e7in yaban mersinin taze olmas\u0131na bile gerek yok. Barrous, &#8220;Sanki tatl\u0131 bir ikramm\u0131\u015f gibi dondurulmu\u015f olarak yenebilirler&#8221; diyor. Ek olarak, bir \u00e7al\u0131\u015fma dondurulmu\u015f meyvelerin daha da fazla antioksidan i\u00e7erebilece\u011fini \u00f6ne s\u00fcr\u00fcyor. Bu y\u00fczden art\u0131k her ihtimale kar\u015f\u0131 dondurucumda ekstra b\u00fcy\u00fck bir po\u015fet bulundurmaya dikkat ediyorum.<\/p>\n<div class=\"Container-hnJNtl gxMaIG\"><\/div>\n<p><em>Bu yaz\u0131 ilk olarak Vogue \u0130spanya&#8217;da yay\u0131nland\u0131.<\/em><\/p>\n<\/div>\n<p>Daha \u00e7ok <a href=\"https:\/\/gozdehaber.org\/saglik\/\"> Sa\u011fl\u0131k <\/a> yaz\u0131s\u0131 okumak i\u00e7in kategorimize g\u00f6z atabilirsiniz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hayal edin: Uzun, stresli bir g\u00fcn\u00fcn ard\u0131ndan, yemek yapma iste\u011finiz olmadan ve az malzemeli bir&#8230;<\/p>\n","protected":false},"author":1,"featured_media":10411,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[6],"tags":[1183,2551,2534,2533,2425],"class_list":["post-10410","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-beslenme","tag-saglikli-beslenme","tag-saglikli-yemek-tarifleri","tag-tarifler","tag-yemek-yemek"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bir beslenme uzman\u0131n\u0131n bana \u00f6nerdi\u011fi ve yemek yapamayacak kadar yorgun oldu\u011fumda her zaman yapt\u0131\u011f\u0131m 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