{"id":3240,"date":"2021-11-16T21:14:57","date_gmt":"2021-11-16T21:14:57","guid":{"rendered":"http:\/\/ahelth.com\/?p=3240"},"modified":"2021-11-16T21:14:57","modified_gmt":"2021-11-16T21:14:57","slug":"best-time-to-drink-milk-for-weight-loss","status":"publish","type":"post","link":"https:\/\/ahelth.com\/tr\/best-time-to-drink-milk-for-weight-loss\/","title":{"rendered":"Kilo kayb\u0131 i\u00e7in s\u00fct i\u00e7mek i\u00e7in en iyi zaman"},"content":{"rendered":"

Kilo kayb\u0131 i\u00e7in s\u00fct i\u00e7mek i\u00e7in en iyi zaman<\/span><\/h1>\n
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S\u00fct sabahlar\u0131 ve gece yatmadan \u00f6nce i\u00e7ilebilir, \u00e7o\u011fu insan\u00a0<\/span>zihni sakinle\u015ftirdi\u011fi ve\u00a0\u00a0daha iyi uyuman\u0131za\u00a0yard\u0131mc\u0131 oldu\u011fu i\u00e7in<\/strong>\u00a0(uyku hormonunu artt\u0131r\u0131r) yatmadan\u00a0\u00f6nceki\u00a0<\/span>gece<\/span><\/strong>\u00a0\u00a0i\u00e7meyi\u00a0\u00a0<\/span>sever\u00a0\u00a0.\u00a0Sabah kullan\u0131rsan\u0131z b\u00fct\u00fcn g\u00fcn \u00e7al\u0131\u015fman\u0131za izin verir ama insanlar\u0131n %85’i gece yemek yer.\u00a0Hedefiniz ya\u011f azaltmak i\u00e7in ise, sabah veya \u00f6ncesinde az ya\u011fl\u0131 s\u00fct\u00fc her zaman i\u00e7ebilirsiniz\u00a0\u00a0yata\u011fa<\/strong>\u00a0\u00a0.<\/span> <\/p>\n

Zaman \u00f6nemli mi?<\/span><\/strong><\/h2>\n

Baz\u0131 durumlarda, belirli zamanlarda s\u00fct i\u00e7mek bir\u00e7ok fayday\u0131 elde etmenize yard\u0131mc\u0131 olabilir.<\/span><\/p>\n

Halk Sa\u011fl\u0131\u011f\u0131<\/span><\/strong><\/h2>\n

S\u00fct, sa\u011fl\u0131\u011f\u0131 geli\u015ftiren \u00e7e\u015fitli besinler sa\u011flar ve \u00f6\u011f\u00fcnde bir bardak i\u00e7mek, onu diyetinize dahil etmenin kolay bir yoludur.<\/span><\/p>\n

Asl\u0131nda, bir bardak (240 ml) tam ya\u011fl\u0131 s\u00fct \u015funlar\u0131 i\u00e7erir:<\/span><\/strong><\/p>\n

    \n
  • Kalori: 149<\/span><\/li>\n
  • Protein: 8 gram<\/span><\/li>\n
  • Ya\u011f: 8 gram<\/span><\/li>\n
  • Karbonhidrat: 12 gram<\/span><\/li>\n
  • Kalsiyum: G\u00fcnl\u00fck De\u011ferin (DV) %21’i<\/span><\/li>\n
  • Magnezyum: %6 DV<\/span><\/li>\n
  • Potasyum: %7 g\u00fcnl\u00fck de\u011fer<\/span><\/li>\n
  • D Vitamini: %16 G\u00fcnl\u00fck De\u011fer<\/span><\/li>\n<\/ul>\n

    S\u00fct kalsiyumu kemik b\u00fcy\u00fcmesini desteklerken, magnezyum ve potasyum kan bas\u0131nc\u0131n\u0131 kontrol etmede \u00f6nemlidir.\u00a0Bu her yerde bulunan i\u00e7ecek, kalorisi d\u00fc\u015f\u00fck ancak protein a\u00e7\u0131s\u0131ndan zengindir.<\/span><\/p>\n

    Amerika Birle\u015fik Devletleri’nde, bir\u00e7ok s\u00fct \u00fcr\u00fcn\u00fc, v\u00fccudunuzun kalsiyumu emmesine yard\u0131mc\u0131 olarak kemik sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftiren ba\u015fka bir besin olan D vitamini ile g\u00fc\u00e7lendirilmi\u015ftir.\u00a0Ancak, t\u00fcm \u00fclkeler s\u00fct tedariklerini standartla\u015ft\u0131rmamaktad\u0131r.<\/span><\/p>\n

    Bununla birlikte, ortak sa\u011fl\u0131k faydalar\u0131ndan yararlanmak i\u00e7in s\u00fct i\u00e7menin belirli bir zaman\u0131 oldu\u011funu \u00f6ne s\u00fcren hi\u00e7bir \u00e7al\u0131\u015fma yoktur.<\/span><\/p>\n

    Kilo vermek ve kas kazanmak<\/span><\/strong><\/h2>\n

    S\u00fct protein a\u00e7\u0131s\u0131ndan zengin oldu\u011fu i\u00e7in kilo vermeye ve kas olu\u015fturmaya yard\u0131mc\u0131 olabilir.\u00a0S\u00fct gibi y\u00fcksek proteinli bir diyet, metabolizmay\u0131 geli\u015ftirerek ve yemekten sonra toklu\u011fu art\u0131rarak kilo kayb\u0131n\u0131 art\u0131rabilir ve bu da g\u00fcnl\u00fck kalorilerde azalmaya yol a\u00e7abilir.\u00a0Ayr\u0131ca egzersiz sonras\u0131 s\u00fct i\u00e7mek kas geli\u015fimini ve v\u00fccut kompozisyonunun iyile\u015fmesini destekler.\u00a010 gen\u00e7 kad\u0131nda yap\u0131lan 3 ayl\u0131k bir ara\u015ft\u0131rma, kuvvet antrenman\u0131ndan sonra haftada 5 g\u00fcn ya\u011fs\u0131z s\u00fct i\u00e7enlerin, s\u00fct i\u00e7meyenlere k\u0131yasla kas k\u00fctlesi ve ya\u011f kayb\u0131nda daha fazla iyile\u015fme ya\u015fad\u0131\u011f\u0131n\u0131 buldu.\u00a0Bu bulgulara dayanarak, kas b\u00fcy\u00fcmesini ve kilo kayb\u0131n\u0131 te\u015fvik etmek i\u00e7in s\u00fct i\u00e7mek i\u00e7in en iyi zaman\u0131n egzersiz sonras\u0131 oldu\u011fu g\u00f6r\u00fcl\u00fcyor.\u00a0Ancak, \u00e7ok fazla s\u00fct i\u00e7menin y\u00fcksek kalorili bir diyet nedeniyle kilo almaya neden olabilece\u011fini unutmay\u0131n.<\/span><\/p>\n

    Sindirimi geli\u015ftirerek<\/span><\/strong><\/h2>\n

    Bilimsel kan\u0131tlar bu sonucu desteklemese de, baz\u0131 insanlar s\u00fct\u00fcn sindirim sistemini g\u00fc\u00e7lendirdi\u011fine inan\u0131yor.\u00a0Bu nedenle, sindirime yard\u0131mc\u0131 olmak i\u00e7in g\u00fcn\u00fcn herhangi bir saatinde s\u00fct i\u00e7ilmesi \u00f6nerilmez.\u00a0Ayn\u0131 \u015fekilde, bir fark fark edip etmeyece\u011finizi g\u00f6rmek i\u00e7in yemekle birlikte i\u00e7meyi deneyebilirsiniz.\u00a0Bununla birlikte, yo\u011furt ve kefir de dahil olmak \u00fczere di\u011fer ha\u015flanm\u0131\u015f s\u00fct \u00fcr\u00fcnleri, sa\u011fl\u0131kl\u0131 sindirimi ve hareketi te\u015fvik edebilir.\u00a0Ba\u011f\u0131rsak mikrobiyomunu destekleyen probiyotikler veya faydal\u0131 bakteriler i\u00e7erirler.<\/span><\/p>\n

    Talimatlar<\/span><\/strong><\/h2>\n
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    Kilo vermek i\u00e7in geceleri s\u00fct i\u00e7mek iyi midir?<\/span><\/h3>\n
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    Ne kadar iyi uyursan\u0131z, s\u00fct i\u00e7mek daha fazla kalori yakman\u0131z\u0131 sa\u011flar.\u00a0Uyurken kalori yakar\u0131z ve daha iyi uyurken daha fazla kalori yak\u0131l\u0131r.\u00a0Bir bardak s\u00fct i\u015ftah\u0131m\u0131 azaltt\u0131 ve gece ge\u00e7 yatsam bile abur cubur yememi engelledi.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n

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    Sabahlar\u0131 m\u0131 yoksa geceleri mi s\u00fct i\u00e7mek daha iyidir?<\/span><\/h3>\n
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    Geceleri s\u00fct i\u00e7mek ogreleri g\u00fc\u00e7lendirir.\u00a0S\u00fct ayr\u0131ca yat\u0131\u015ft\u0131r\u0131c\u0131 \u00f6zelliklere de sahiptir, bu nedenle yatmadan \u00f6nce s\u00fct i\u00e7mek sizi sakinle\u015ftirebilir ve sa\u011fl\u0131kl\u0131 bir uyku \u00e7ekmenize yard\u0131mc\u0131 olabilir.\u00a0Kalsiyum, d\u00fc\u015f\u00fck aktivite seviyeleri nedeniyle geceleri s\u00fctten daha iyi emilir.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n

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    Kilo vermek i\u00e7in g\u00fcnde ne kadar s\u00fct i\u00e7melisiniz?<\/span><\/h3>\n
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    Aromal\u0131 s\u00fct\u00fcn daha lezzetli olabilece\u011fini, ancak kilo kayb\u0131 i\u00e7in en iyi se\u00e7ene\u011finiz olmad\u0131\u011f\u0131n\u0131 unutmay\u0131n.\u00a0Kalori doludur, bu nedenle normal s\u00fcte sad\u0131k kal\u0131nmas\u0131 \u00f6nerilir.\u00a0Bir yeti\u015fkin i\u00e7in g\u00fcnde yakla\u015f\u0131k 250 ml s\u00fct (normal bir bardak) yakla\u015f\u0131k 150 kalori i\u00e7erirken, bir bardak ya\u011fs\u0131z s\u00fct sadece 83 kalori i\u00e7erir.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n<\/article>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    Kilo kayb\u0131 i\u00e7in s\u00fct i\u00e7mek i\u00e7in en iyi zaman S\u00fct sabahlar\u0131 ve gece yatmadan \u00f6nce i\u00e7ilebilir, \u00e7o\u011fu insan\u00a0zihni sakinle\u015ftirdi\u011fi ve\u00a0\u00a0daha iyi uyuman\u0131za\u00a0yard\u0131mc\u0131 oldu\u011fu i\u00e7in\u00a0(uyku hormonunu artt\u0131r\u0131r) yatmadan\u00a0\u00f6nceki\u00a0gece\u00a0\u00a0i\u00e7meyi\u00a0\u00a0sever\u00a0\u00a0.\u00a0Sabah kullan\u0131rsan\u0131z b\u00fct\u00fcn g\u00fcn \u00e7al\u0131\u015fman\u0131za izin verir ama insanlar\u0131n %85’i gece yemek yer.\u00a0Hedefiniz ya\u011f azaltmak i\u00e7in ise, sabah veya \u00f6ncesinde az ya\u011fl\u0131 s\u00fct\u00fc her zaman i\u00e7ebilirsiniz\u00a0\u00a0yata\u011fa\u00a0\u00a0.  Zaman \u00f6nemli mi? …<\/p>\n","protected":false},"author":1,"featured_media":1880,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[476],"class_list":["post-3240","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-kilo-kaybi-icin-sut-icmek-icin-en-iyi-zamanbest-time-to-drink-milk-for-weight-loss"],"yoast_head":"\nKilo kayb\u0131 i\u00e7in s\u00fct i\u00e7mek i\u00e7in en iyi zaman - 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