{"id":3110,"date":"2021-11-16T17:41:11","date_gmt":"2021-11-16T17:41:11","guid":{"rendered":"http:\/\/ahelth.com\/?p=3110"},"modified":"2021-11-16T17:41:11","modified_gmt":"2021-11-16T17:41:11","slug":"how-much-water-should-i-drink-a-day-chart","status":"publish","type":"post","link":"https:\/\/ahelth.com\/tr\/how-much-water-should-i-drink-a-day-chart\/","title":{"rendered":"G\u00fcnl\u00fck \u00e7izelgede ne kadar su i\u00e7meliyim?"},"content":{"rendered":"<h1 class=\"page-title\"><span>G\u00fcnl\u00fck \u00e7izelgede ne kadar su i\u00e7meliyim?<\/span><\/h1>\n<div class=\"info-social-wrap\">\n<div class=\"info\"><\/div>\n<div class=\"social-box\"><\/div>\n<\/div>\n<div class=\"single-post\">\n<div class=\"post-content\">\n<article><span>G\u00fcnl\u00fck \u00e7izelgede ne kadar su i\u00e7meliyim?\u00a0Bir\u00e7ok insan i\u00e7in \u00f6nemli bir sorudur.\u00a0Bir\u00e7ok insan, her g\u00fcn yeterince su i\u00e7menin ger\u00e7ek de\u011ferini ve bunun sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 ve kilo verme \u00e7abalar\u0131n\u0131z\u0131 nas\u0131l etkileyebilece\u011fini anlam\u0131yor.<\/span>&nbsp;<\/p>\n<p><span>Yak\u0131n tarihli bir ara\u015ft\u0131rmadaki uzmanlara g\u00f6re, yemeklerden \u00f6nce bir \u015fi\u015fe b\u00fcy\u00fckl\u00fc\u011f\u00fcnden daha az iki bardak su i\u00e7mek, diyet yapanlar\u0131n y\u0131lda 5 kilo [5 kg] vermesine ve kilolar\u0131n\u0131 korumalar\u0131na yard\u0131mc\u0131 oldu.\u00a0G\u00fcnl\u00fck do\u011fru miktarda su eklemek, metabolizma h\u0131z\u0131n\u0131z\u0131 h\u0131zland\u0131rabilir ve v\u00fccudunuz a\u00e7l\u0131\u011f\u0131 susuzlukla kar\u0131\u015ft\u0131rd\u0131\u011f\u0131nda a\u015f\u0131r\u0131 yemeyi \u00f6nlemeye yard\u0131mc\u0131 olabilir.<\/span><\/p>\n<h2><strong><span>A\u011f\u0131rl\u0131k<\/span><\/strong><\/h2>\n<p><span>Her g\u00fcn ne kadar su i\u00e7ece\u011finize karar vermenin ilk ad\u0131m\u0131 kilonuzu bilmektir.\u00a0Bir ki\u015finin i\u00e7mesi gereken su miktar\u0131 kilosuna g\u00f6re de\u011fi\u015fir, bu mant\u0131kl\u0131 \u00e7\u00fcnk\u00fc bir ki\u015fi a\u015f\u0131r\u0131 kilolu oldu\u011funda su i\u00e7mesi gerekir.\u00a0200 kg a\u011f\u0131rl\u0131\u011f\u0131ndaki bir erkek ve 100 kg a\u011f\u0131rl\u0131\u011f\u0131ndaki bir kad\u0131n\u0131n her g\u00fcn farkl\u0131 miktarda suya ihtiyac\u0131 vard\u0131r.<\/span><\/p>\n<h2><strong><span>2\/3 ile \u00e7arp\u00a0<\/span><\/strong><\/h2>\n<p><span>Ard\u0131ndan, her g\u00fcn ne kadar su i\u00e7ece\u011finizi bulmak i\u00e7in a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 2\/3 (veya %67) ile \u00e7arpmak istiyorsunuz.\u00a0\u00d6rne\u011fin, 175 pound a\u011f\u0131rl\u0131\u011f\u0131ndaysan\u0131z, a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 2\/3 oran\u0131nda art\u0131rabilir ve her g\u00fcn yakla\u015f\u0131k 117 ons su i\u00e7meniz gerekti\u011fini bilirsiniz.<\/span><\/p>\n<h2><strong><span>Aktivite seviyesi<\/span><\/strong><\/h2>\n<p><span>Sonu\u00e7 olarak, terledi\u011finizde bo\u015falt\u0131rken ne s\u0131kl\u0131kta \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131za ba\u011fl\u0131 olarak bu say\u0131y\u0131 ayarlaman\u0131z gerekecektir.\u00a0Kulland\u0131\u011f\u0131n\u0131z her 30 dakika i\u00e7in g\u00fcnl\u00fck miktar\u0131n\u0131za 12 ons su eklemelisiniz.\u00a0Yani her g\u00fcn 45 dakika egzersiz yaparsan\u0131z, g\u00fcnl\u00fck diyetinize 18 ons su ekleyebilirsiniz.<\/span><\/p>\n<h2><strong><span><span class=\"goog-text-highlight\">G\u00fcnl\u00fck grafikte ne kadar su i\u00e7meliyim?<\/span><\/span><\/strong><\/h2>\n<ul>\n<li>\u00a0 \u00a0 \u00a0 \u00a0\u00a0<span><strong>G\u00fcnl\u00fck su\u00a0<\/strong><strong>a\u011f\u0131rl\u0131\u011f\u0131\u00a0\u00a0\u00a0<\/strong><\/span><strong><span>(ons)<\/span><\/strong><\/li>\n<li><span>100 pound 67 ons<\/span><\/li>\n<li><span>110 pound 74 ons<\/span><\/li>\n<li><span>120 pound 80 ons<\/span><\/li>\n<li><span>130 pound 87 ons<\/span><\/li>\n<li><span>140 pound 94 ons<\/span><\/li>\n<li><span>150 pound 100 ons<\/span><\/li>\n<li><span>160 pound 107 ons<\/span><\/li>\n<li><span>170 pound 114 ons<\/span><\/li>\n<li><span>180 pound 121 ons<\/span><\/li>\n<li><span>190 pound 127 ons<\/span><\/li>\n<li><span>200 pound 134 ons<\/span><\/li>\n<li><span>210 pound 141 ons<\/span><\/li>\n<li><span>220 pound 148 ons<\/span><\/li>\n<li><span>230 pound 154 ons<\/span><\/li>\n<li><span>240 pound 161 ons<\/span><\/li>\n<li><span>250 pound 168 ons<\/span><\/li>\n<\/ul>\n<h2><strong><span>G\u00fcnl\u00fck su hedeflerinize ula\u015fmak i\u00e7in ipu\u00e7lar\u0131<\/span><\/strong><\/h2>\n<p><span>Art\u0131k her g\u00fcn ne kadar su i\u00e7meniz gerekti\u011fini bildi\u011finize g\u00f6re, yeteri kadar su ald\u0131\u011f\u0131n\u0131zdan nas\u0131l emin olaca\u011f\u0131n\u0131z\u0131 konu\u015fal\u0131m.\u00a0100 onstan fazla su i\u00e7mek ilk ba\u015fta imkans\u0131z g\u00f6r\u00fcnebilir, ancak bu basit ipu\u00e7lar\u0131yla hedefinize daha h\u0131zl\u0131 ula\u015fabilirsiniz.<\/span><\/p>\n<p><span>Her yemekten \u00f6nce iki bardak (16 ons) su i\u00e7in: Bilim, her yemekten \u00f6nce iki bardak su i\u00e7menin yemek s\u0131ras\u0131nda daha az yemek yemenize ve kilo vermenize yard\u0131mc\u0131 oldu\u011funu kan\u0131tlam\u0131\u015ft\u0131r.\u00a0G\u00fcnde \u00fc\u00e7 kez (kahvalt\u0131, \u00f6\u011fle yeme\u011fi ve ak\u015fam yeme\u011fi s\u0131ras\u0131nda) yaparsan\u0131z zaten 48 ons su kullan\u0131yorsunuz demektir.<\/span><\/p>\n<h2><strong><span>sabah ve ak\u015fam<\/span><\/strong><\/h2>\n<p><span>Uyand\u0131\u011f\u0131n\u0131zda 1 bardak (16 ons) ve gece yatmadan \u00f6nce 8 ons daha su i\u00e7meyi al\u0131\u015fkanl\u0131k haline getirin.\u00a0Bu, g\u00fcnl\u00fck diyetinize 24 ons daha su ekleyecektir.\u00a0Bunu yapman\u0131n kolay bir yolu, yata\u011f\u0131n\u0131z\u0131n yan\u0131nda bir bardak veya tas su bulundurmakt\u0131r ve kalk\u0131p g\u00fcne ba\u015flad\u0131\u011f\u0131n\u0131zda\u00a0<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/howto\/guide\/how-much-water-should-i-drink-day\"><span>su<\/span><\/a><span>\u00a0i\u00e7meye ba\u015flayabilirsiniz\u00a0\u00a0<\/span><span>\u00a0.<\/span><\/p>\n<h2><strong><span>Kapsay\u0131c\u0131n\u0131z\u0131 takip edin<\/span><\/strong><\/h2>\n<p><span>\u0130nsanlar\u0131n her g\u00fcn yeterince su sat\u0131n almas\u0131na yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilen bir \u015fey, sular\u0131 i\u00e7in \u015fu veya bu gibi \u00f6zel bir kap sat\u0131n almak ve kab\u0131 ne s\u0131kl\u0131kla dolduracaklar\u0131na dair bir hedef belirlemektir.\u00a0\u00d6rne\u011fin, 16 onsluk bir kap sat\u0131n al\u0131rsan\u0131z ve g\u00fcnde 80 ons su i\u00e7meniz gerekiyorsa, hedefiniz o g\u00fcnlerden 5 tanesini i\u00e7mek olabilir.\u00a0Daha fazla su i\u00e7meniz mi gerekiyor?\u00a0Daha b\u00fcy\u00fck bir kase deneyin.<\/span><\/p>\n<h2><strong><span>Suyu yemle doldurun<\/span><\/strong><\/h2>\n<p><span>Suyun s\u0131k\u0131c\u0131 olmas\u0131 gerekmez ve suyunuzu meyveler, otlar ve di\u011fer tatlarla doldurmak g\u00fcnl\u00fck hedefinize ula\u015fman\u0131z\u0131 kolayla\u015ft\u0131rabilir.\u00a0Lezzetli su i\u00e7in salatal\u0131k, \u00e7ilek, limon, misket limonu ve taze otlar eklemeyi deneyin.\u00a0Meyve suyu, her zaman bol su i\u00e7menin harika bir yoludur.<\/span><\/p>\n<h2><strong><span>kabarc\u0131klar<\/span><\/strong><\/h2>\n<p><span>Normal suyun \u00fczerine karbonatl\u0131, k\u00f6p\u00fckl\u00fc su d\u00fc\u015f\u00fcn\u00fcn.\u00a0Pek \u00e7ok insan, maden suyu ve 0 kalori eklemenin g\u00fcn boyunca i\u00e7me suyu sa\u011flad\u0131\u011f\u0131n\u0131 fark eder.\u00a0Kendinizi \u00e7ok pahal\u0131 su i\u00e7erken mi buluyorsunuz?\u00a0Bir Soda \u00c7ay\u0131 sat\u0131n almay\u0131 d\u00fc\u015f\u00fcn\u00fcn ve kendinize evde lezzetli bir i\u00e7ecek yap\u0131n.<\/span><\/p>\n<h2><strong><span>Her g\u00fcn yeterince su i\u00e7menin faydalar\u0131 nelerdir?<\/span><\/strong><\/h2>\n<p><span>V\u00fccudumuzun d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 ve d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in su gereklidir.\u00a0Sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in \u00f6nemlidir ve genel sa\u011fl\u0131\u011f\u0131m\u0131z ve refah\u0131m\u0131z \u00fczerinde derin bir etkisi olabilir.\u00a0\u00c7o\u011fumuz bunu biliyoruz ama suyun neden bu kadar \u00f6nemli oldu\u011funu biliyor musunuz?\u00a0\u0130\u015fte sulu kalman\u0131n temel faydalar\u0131ndan baz\u0131lar\u0131:<\/span><\/p>\n<div class=\"code-block code-block-1\"><\/div>\n<ul>\n<li><span>AIDS sindirir ve kab\u0131zl\u0131\u011f\u0131 \u00f6nler<\/span><\/li>\n<li><span>H\u00fccrelerinize oksijen ve besin ta\u015f\u0131r<\/span><\/li>\n<li><span>Kan bas\u0131nc\u0131n\u0131 ve kalp at\u0131\u015f h\u0131z\u0131n\u0131 stabilize etmeye yard\u0131mc\u0131 olur<\/span><\/li>\n<li><span>V\u00fccut par\u00e7alar\u0131n\u0131 ve ekip \u00e7al\u0131\u015fmas\u0131n\u0131 destekler<\/span><\/li>\n<li><span>V\u00fccut \u0131s\u0131s\u0131n\u0131 kontrol etmeye yard\u0131mc\u0131 olur<\/span><\/li>\n<\/ul>\n<p><span>Gelecekte kanser, kalp hastal\u0131\u011f\u0131, y\u00fcksek tansiyon, b\u00f6brek ta\u015f\u0131 ve fel\u00e7 gibi hastal\u0131klara yakalanma riskini azaltabilir.<\/span><\/p>\n<h2><strong><span>Kilo vermek i\u00e7in ne kadar su i\u00e7tiniz?<\/span><\/strong><\/h2>\n<p><span>Su i\u00e7menin tek ba\u015f\u0131na kilo kayb\u0131na yol a\u00e7mayaca\u011f\u0131n\u0131 a\u00e7\u0131klayarak ba\u015flayal\u0131m.\u00a0Bununla birlikte, i\u00e7me suyunun faydalar\u0131 kilo kayb\u0131n\u0131 desteklemeye ve te\u015fvik etmeye yard\u0131mc\u0131 olabilir.<\/span><\/p>\n<p><span>\u0130lk olarak, su kendimizi tok ve tok hissetmemize yard\u0131mc\u0131 olur.\u00a0Sulad\u0131\u011f\u0131m\u0131zda genellikle daha az yeriz \u00e7\u00fcnk\u00fc dehidrasyon semptomlar\u0131n\u0131 a\u00e7l\u0131k semptomlar\u0131yla kar\u0131\u015ft\u0131rmay\u0131z.\u00a0Pek \u00e7ok insan asl\u0131nda sular\u0131 olmad\u0131\u011f\u0131nda a\u00e7 olduklar\u0131n\u0131 bildirir.<\/span><\/p>\n<p><span>Su i\u00e7menin bir ba\u015fka faydas\u0131 da fazla yeme olas\u0131l\u0131\u011f\u0131n\u0131n d\u00fc\u015f\u00fck olmas\u0131d\u0131r.\u00a0Mideniz i\u00e7me suyundan gelen s\u0131v\u0131yla doldu\u011funda, g\u00fcn boyunca \u00e7ok fazla veya \u00e7ok az baharat yeme olas\u0131l\u0131\u011f\u0131n\u0131z azal\u0131r.<\/span><\/p>\n<h2><strong><span>Talimatlar<\/span><\/strong><\/h2>\n<section class=\"sc_fs_faq sc_card\">\n<div>\n<h3><span>Kiloma g\u00f6re ne kadar su i\u00e7meliyim?<\/span><\/h3>\n<div>\n<p><span>Genel olarak, g\u00fcnl\u00fck tartt\u0131\u011f\u0131n\u0131z her pound i\u00e7in yar\u0131m ons ile bir ons aras\u0131nda su i\u00e7meye \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z.\u00a0\u00d6rne\u011fin, 150 pound a\u011f\u0131rl\u0131\u011f\u0131n\u0131z varsa, bu g\u00fcnde 75 ila 150 ons su anlam\u0131na gelir.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"sc_fs_faq sc_card\">\n<div>\n<h3><span>Bug\u00fcn hesap makinesinde ne kadar su i\u00e7meliyim?<\/span><\/h3>\n<div>\n<p><span>2\/3 ile \u00e7arp\u0131n: Ard\u0131ndan, g\u00fcnde ne kadar su i\u00e7meniz gerekti\u011fini belirlemek i\u00e7in a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 2\/3 (veya %67) ile \u00e7arpmak istiyorsunuz.\u00a0\u00d6rne\u011fin, 175 pound a\u011f\u0131rl\u0131\u011f\u0131ndaysan\u0131z, bunu 2\/3 ile \u00e7arpars\u0131n\u0131z ve her g\u00fcn yakla\u015f\u0131k 117 ons su i\u00e7meniz gerekti\u011fini bilirsiniz.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"sc_fs_faq sc_card\">\n<div>\n<h3><span>G\u00fcnde ka\u00e7 8 bardak su i\u00e7melisiniz?<\/span><\/h3>\n<div>\n<p><span>Genellikle g\u00fcnde sekiz adet 8 ons (237 ml) bardak su (8 x 8 baz) i\u00e7meniz \u00f6nerilir.\u00a0Bu \u00f6zel kural\u0131n arkas\u0131nda biraz bilim olsa da, susuz kalmamak \u00f6nemlidir.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n<\/article>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcnl\u00fck \u00e7izelgede ne kadar su i\u00e7meliyim? G\u00fcnl\u00fck \u00e7izelgede ne kadar su i\u00e7meliyim?\u00a0Bir\u00e7ok insan i\u00e7in \u00f6nemli bir sorudur.\u00a0Bir\u00e7ok insan, her g\u00fcn yeterince su i\u00e7menin ger\u00e7ek de\u011ferini ve bunun sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 ve kilo verme \u00e7abalar\u0131n\u0131z\u0131 nas\u0131l etkileyebilece\u011fini anlam\u0131yor.&nbsp; Yak\u0131n tarihli bir ara\u015ft\u0131rmadaki uzmanlara g\u00f6re, yemeklerden \u00f6nce bir \u015fi\u015fe b\u00fcy\u00fckl\u00fc\u011f\u00fcnden daha az iki bardak su i\u00e7mek, diyet yapanlar\u0131n y\u0131lda &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1916,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[416],"class_list":["post-3110","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-gunluk-cizelgede-ne-kadar-su-icmeliyimhow-much-water-should-i-drink-a-day-chart"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>G\u00fcnl\u00fck \u00e7izelgede ne kadar su i\u00e7meliyim? - the health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ahelth.com\/tr\/how-much-water-should-i-drink-a-day-chart\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"G\u00fcnl\u00fck \u00e7izelgede ne kadar su i\u00e7meliyim? - the health\" \/>\n<meta property=\"og:description\" content=\"G\u00fcnl\u00fck \u00e7izelgede ne kadar su i\u00e7meliyim? 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