{"id":1958,"date":"2009-04-21T03:00:00","date_gmt":"2009-04-21T00:00:00","guid":{"rendered":"http:\/\/92.45.35.169\/ikindi-istahiyla-basa-cikmak-mumkun\/"},"modified":"2024-07-03T15:51:29","modified_gmt":"2024-07-03T12:51:29","slug":"ikindi-istahiyla-basa-cikmak-mumkun","status":"publish","type":"post","link":"https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/","title":{"rendered":"\u0130kindi i\u015ftah\u0131yla ba\u015fa \u00e7\u0131kmak m\u00fcmk\u00fcn"},"content":{"rendered":"<p><a href=\"http:\/\/www.kariyer.net\/kariyer-rehberi\/wp-content\/uploads\/2009\/04\/yemek.jpg\"><img decoding=\"async\" class=\"size-full wp-image-4261 alignleft\" style=\"margin: 5px;\" alt=\"yemek\" src=\"http:\/\/www.kariyer.net\/kariyer-rehberi\/wp-content\/uploads\/2009\/04\/yemek.jpg\" width=\"290\" height=\"150\" \/><\/a>Saat 4\u2019teki ofis at\u0131\u015ft\u0131rmalar\u0131n\u0131 hepimiz biliriz. Gofretler, \u00e7ikolatalar derken bir pi\u015fmanl\u0131k kaplar i\u00e7imizi: Kilo al\u0131yorum! Bu saatlerde i\u015ftah\u0131m\u0131z, varl\u0131\u011f\u0131n\u0131 en g\u00fc\u00e7l\u00fc \u015fekilde belli eder. \u0130kindi \u00f6\u011f\u00fcnlerinden kilo alarak \u00e7\u0131kmak istemiyorsan\u0131z, i\u015fte size \u00f6neriler!<br \/>\nSiz de fark etmi\u015fsinizdir; e\u011fer \u00e7al\u0131\u015f\u0131yorsan\u0131z ve kilonuzu kontrol alt\u0131nda tutmaya \u00e7al\u0131\u015f\u0131yorsan\u0131z, ikindi saatlerinde alarm zilleri \u00e7almaya ba\u015flar. \u00d6\u011fle yeme\u011finden \u00fc\u00e7 d\u00f6rt saat sonras\u0131, i\u015ftahla m\u00fccadelenin en zorlu d\u00f6nemdir. Bu saatlerde gerek yo\u011funluktan, gerek g\u00fcn\u00fcn sonu ve uzun bir s\u00fcre olmas\u0131ndan i\u015ftah\u0131n ciddi bir \u015fekilde a\u00e7\u0131lmas\u0131 do\u011fald\u0131r. Beslenme program\u0131m\u0131zda gerekli ayarlama yap\u0131lmad\u0131\u011f\u0131nda ve ikindi \u00f6\u011f\u00fcnleri tatl\u0131ya ba\u011flanmad\u0131\u011f\u0131nda bu durumlar bizlere tart\u0131da endi\u015fe dolu zamanlar ya\u015fat\u0131r. Ve bir s\u00fcre sonra k\u0131yafetlerimizle bedenimiz aras\u0131nda bir u\u00e7urum olu\u015ftu\u011funu g\u00f6r\u00fcr\u00fcz. \u0130\u015ftah, sa\u011fl\u0131k ve moral g\u00f6stergesidir. Sa\u011fl\u0131kl\u0131 ve mutlu insanlar\u0131n i\u015ftah\u0131 genelde dengeli olur. \u0130\u015ftah\u0131n\u0131z\u0131n fazla a\u00e7\u0131k ya da fazla kapal\u0131 olmas\u0131 istenmeyen, sa\u011fl\u0131ks\u0131z bir durumdur. Kilo sorunu olanlar i\u00e7in, i\u015ftah, bazen, m\u00fccadelenin asl\u0131 bitmedi\u011fi bir d\u00fc\u015fman olabiliyor.<br \/>\nPeki \u00f6\u011fleden sonra ofiste hem i\u015ftah\u0131m\u0131z\u0131 bast\u0131racak, hem de kilo almam\u0131z\u0131 \u00f6nleyecek \u015fekilde beslenebilir miyiz? Tabii ki! Beslenme tarz\u0131m\u0131zda yapaca\u011f\u0131m\u0131z ufak de\u011fi\u015fiklikler ile i\u015ftah\u0131m\u0131z\u0131 dengelememiz ve ona s\u00f6z ge\u00e7irmemiz m\u00fcmk\u00fcn. B\u00f6ylece ofiste ikindi \u00f6\u011f\u00fcnlerini kabusumuz olmaktan \u00e7\u0131karabiliriz.<\/p>\n<p><strong>\u0130\u015fte ikindi ka\u00e7amaklar\u0131n\u0131 engelleyecek 7 kural! <\/strong><\/p>\n<p><strong>Kural 1- AZ VE SIK: <\/strong>\u0130\u015ftah, d\u00fc\u015fen kan \u015fekeri ile birlikte artar. Az ve s\u0131k beslenerek kan \u015fekerinizi dengeleyebilir ve i\u015ftah\u0131n\u0131z\u0131 kontrol alt\u0131na alabilirsiniz. G\u00fcnde 3 ana 3 ara \u00f6\u011f\u00fcn \u015feklinde beslenmek kan \u015fekerinin dengeli y\u00fckselip al\u00e7almas\u0131n\u0131 sa\u011flar. \u0130kindi \u00f6\u011f\u00fcnlerinde tehlikeli i\u015ftahlardan kurtulmu\u015f oluruz.<br \/>\n<strong><br \/>\nKural 2- ZAMANINDA \u00d6\u011e\u00dcN: <\/strong>\u00d6\u011f\u00fcn atlamak i\u015ftah\u0131n\u0131z\u0131n dengesini bozan en tehlikeli durumdur. \u00c7\u00fcnk\u00fc \u00f6\u011f\u00fcn atland\u0131\u011f\u0131nda, uzun s\u00fcre a\u00e7 kalm\u0131\u015f oluruz. Buna ba\u011fl\u0131 d\u00fc\u015fen kan \u015fekeri hem metabolizmam\u0131z\u0131 yava\u015flat\u0131r, hem de i\u015ftah\u0131m\u0131z\u0131 anlams\u0131z bir \u015fekilde artt\u0131r\u0131r. \u0130\u015ftah\u0131n\u0131z\u0131 dengelemek i\u00e7in \u00f6\u011f\u00fcn saatlerinizin aras\u0131n\u0131 2\u20133 saat olacak \u015fekilde ayarlamal\u0131 ve g\u00fcn i\u00e7erisinde 4 saatten uzun a\u00e7 kalmamal\u0131s\u0131n\u0131z.<br \/>\n<strong><br \/>\nKural 3- YAVA\u015e YEMEK:<\/strong> Yeme\u011finizi \u00e7ok iyi \u00e7i\u011fneyerek ve tad\u0131na vararak yemelisiniz. H\u0131zl\u0131 yemek yemek i\u015ftah\u0131n tetiklenmesine yol a\u00e7ar. \u00c7\u00fcnk\u00fc tokluk sinyalleri beyine 20.dakikadan sonra ula\u015fmaya ba\u015flar. 5\u201310 dakikada sofradan kalkman\u0131z i\u015ftah\u0131n\u0131z\u0131n bir s\u00fcre sonra sinsice kabarmas\u0131na yol a\u00e7acakt\u0131r. Yemeklerinizi yava\u015f yava\u015f ve iyice \u00e7i\u011fneyerek t\u00fcketin.<br \/>\n<strong><br \/>\nKural 4- D\u00dc\u015e\u00dcK GL\u0130SEM\u0130K \u0130NDEKS: <\/strong>Y\u00fcksek glisemik indeksli besinler kan \u015fekerini h\u0131zla y\u00fckseltir ve h\u0131zla d\u00fc\u015f\u00fcr\u00fcr. Bu durum da can\u0131n\u0131z\u0131n birden tatl\u0131 \u00e7ekmesine neden olabilir. Bu duruma maruz kalmamak i\u00e7in, beyaz un ve beyaz \u015fekerle yap\u0131lan yiyeceklerden m\u00fcmk\u00fcn oldu\u011funca ka\u00e7\u0131n\u0131n.<br \/>\n<strong><br \/>\nKural 5- POSA KAYNAKLARI: <\/strong>Posalardan yani liflerden fakir bir beslenme tarz\u0131 hem tokluk s\u00fcrenizi k\u0131salt\u0131r hem de kan \u015fekerinizin daha k\u0131sa s\u00fcrede d\u00fc\u015fmesine yol a\u00e7ar. Bu nedenle kurubaklagil, sebze ve meyve gibi posadan zengin besinleri \u00f6\u011f\u00fcnlerde t\u00fcketmeye \u00f6zen g\u00f6stermelisiniz. Posadan zengin bir di\u011fer kaynak ise tam tah\u0131l \u00fcr\u00fcnleridir. Beyaz ekmek yerine tam bu\u011fday veya tam \u00e7avdar ekme\u011fi t\u00fcketmeniz i\u015ftah\u0131n\u0131z\u0131 dengelemenize yard\u0131mc\u0131 olacakt\u0131r.<br \/>\n<strong><br \/>\nKural 6- BOL SU: <\/strong>\u00d6\u011f\u00fcn \u00f6ncesi ve g\u00fcn i\u00e7erisinde m\u00fcmk\u00fcn oldu\u011funca \u00e7ok su i\u00e7mek, i\u015ftah\u0131n\u0131z\u0131n azalmas\u0131na yol a\u00e7ar.<br \/>\n<strong><br \/>\nKural 7- BOL SALATA:<\/strong> \u00d6\u011f\u00fcnlerle birlikte bol salata yemek ve salatalar\u0131n\u0131za ya\u011f ve sirke ilave etmek sizi tok ve sa\u011fl\u0131kl\u0131 k\u0131lar.<br \/>\n<strong><br \/>\n\u0130kindi ka\u00e7aklar\u0131n\u0131 tatl\u0131ya ba\u011flayacak se\u00e7enekler<\/strong><\/p>\n<p><strong>Muz:<\/strong> \u0130\u00e7erdi\u011fi triptofan isimli protein yap\u0131ta\u015f\u0131 ile i\u015ftah\u0131 bast\u0131rma \u00f6zelli\u011fine sahiptir. \u0130kindi saatlerinde 1 adet muz yiyerek, y\u00fcksek kalorili ve kalitesiz yiyeceklerden kendinizi uzak tutabilirsiniz.<br \/>\n<strong>Peynir: <\/strong>Peynir hem protein, hem kalsiyum, hem de triptofan i\u00e7eri\u011fi ile i\u015ftah\u0131n\u0131z\u0131 kontrol alt\u0131na alman\u0131z\u0131 sa\u011flayacak bir besindir. \u0130kindi saatlerinde peynirli bir salata veya peynirli bir sandvi\u00e7, hem karn\u0131n\u0131z\u0131 tok tutar hem de sa\u011fl\u0131kl\u0131 ve yeterli beslenmenize katk\u0131da bulunur.<br \/>\n<strong>F\u0131nd\u0131k, Badem, Ceviz: <\/strong>V\u00fccutta kan \u015fekeri dengesinin sa\u011flanmas\u0131nda \u00f6nemli rol\u00fc olan kromdan zengin bu kuruyemi\u015fler ayn\u0131 zamanda ya\u011f i\u00e7erikleri nedeniyle de i\u015ftah\u0131n\u0131z\u0131n kontrol\u00fcn\u00fc m\u00fcmk\u00fcn k\u0131lar. \u0130kindi \u00f6\u011f\u00fcnlerinde10\u201315 f\u0131nd\u0131k veya 2\u20133 tam ceviz ile ikindi saatlerini tatl\u0131ya ba\u011flam\u0131\u015f olursunuz.<br \/>\n<strong>Meyve: <\/strong>Kuru meyveler gerek t\u00fcketim kolayl\u0131\u011f\u0131 gerek yo\u011fun tatl\u0131 tad\u0131 ile ikindi \u00f6\u011f\u00fcnlerinin vazge\u00e7ilmez misafirleridir. Ofis ortam\u0131n\u0131n imkanlar\u0131 dahilinde taze meyveler de sa\u011fl\u0131kl\u0131 se\u00e7eneklerdir.<br \/>\n<strong>Simit: <\/strong>Sokak simidi, \u00fczerine serpi\u015ftirilen susamdan dolay\u0131 da, beslenme a\u00e7\u0131s\u0131ndan kalite ve \u00e7e\u015fitlilik sa\u011flayan sa\u011fl\u0131kl\u0131 bir at\u0131\u015ft\u0131rmad\u0131r.<br \/>\n<strong>Kepekli bisk\u00fcviler:<\/strong> Kepekli bisk\u00fcviler kan \u015fekerini ve i\u015ftah\u0131m\u0131z\u0131 dengeleyen pratik at\u0131\u015ft\u0131rmalard\u0131r.<\/p>\n<p>Kariyer Dergi\u00a0Ekim 2008<\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID1958\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"1958\"\n         id=\"da-reactions-slot-post-1958\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/kariyer-rehberi\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Saat 4\u2019teki ofis at\u0131\u015ft\u0131rmalar\u0131n\u0131 hepimiz biliriz. Gofretler, \u00e7ikolatalar derken bir pi\u015fmanl\u0131k kaplar i\u00e7imizi: Kilo al\u0131yorum! Bu saatlerde i\u015ftah\u0131m\u0131z, varl\u0131\u011f\u0131n\u0131 en g\u00fc\u00e7l\u00fc \u015fekilde belli eder. \u0130kindi \u00f6\u011f\u00fcnlerinden kilo alarak \u00e7\u0131kmak istemiyorsan\u0131z, i\u015fte size \u00f6neriler! Siz de fark etmi\u015fsinizdir; e\u011fer \u00e7al\u0131\u015f\u0131yorsan\u0131z ve kilonuzu kontrol alt\u0131nda tutmaya \u00e7al\u0131\u015f\u0131yorsan\u0131z, ikindi saatlerinde alarm zilleri \u00e7almaya ba\u015flar. \u00d6\u011fle yeme\u011finden \u00fc\u00e7 d\u00f6rt [&hellip;]<\/p>\n<!-- templates\/buttons-placeholder.php -->\n<div class=\"da-reactions-outer TpostID1958\">\n\t    <div class=\"da-reactions-data da-reactions-container-async center\"\n         data-type=\"post\"\n         data-id=\"1958\"\n         id=\"da-reactions-slot-post-1958\">\n        <div class=\"da-reactions-static\">\n\t\t\t<img src=\"https:\/\/www.kariyer.net\/kariyer-rehberi\/wp-content\/plugins\/da-reactions\/assets\/dist\/loading.svg\" alt=\"Loading spinner\" width=\"48\" height=\"48\" style=\"width:48px\" \/>\n        <\/div>\n    <\/div>\n<\/div>\n","protected":false},"author":8,"featured_media":4261,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_elementor_edit_mode":"","_elementor_template_type":"","_elementor_data":"","_elementor_page_settings":null,"_elementor_conditions":[]},"categories":[6,2211],"tags":[],"class_list":{"0":"post-1958","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-is-bulma-stratejileri","8":"category-kariyer-gelisimi"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.4 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>\u0130kindi i\u015ftah\u0131yla ba\u015fa \u00e7\u0131kmak m\u00fcmk\u00fcn | Kariyer Rehberi<\/title>\n<meta name=\"description\" content=\"Saat 4\u2019teki ofis at\u0131\u015ft\u0131rmalar\u0131n\u0131 hepimiz biliriz. Gofretler, \u00e7ikolatalar derken bir pi\u015fmanl\u0131k kaplar i\u00e7imizi: Kilo al\u0131yorum! Bu saatlerde i\u015ftah\u0131m\u0131z,\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0130kindi i\u015ftah\u0131yla ba\u015fa \u00e7\u0131kmak m\u00fcmk\u00fcn\" \/>\n<meta property=\"og:description\" content=\"Saat 4\u2019teki ofis at\u0131\u015ft\u0131rmalar\u0131n\u0131 hepimiz biliriz. Gofretler, \u00e7ikolatalar derken bir pi\u015fmanl\u0131k kaplar i\u00e7imizi: Kilo al\u0131yorum! 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Gofretler, \u00e7ikolatalar derken bir pi\u015fmanl\u0131k kaplar i\u00e7imizi: Kilo al\u0131yorum! Bu saatlerde i\u015ftah\u0131m\u0131z,","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/","og_locale":"tr_TR","og_type":"article","og_title":"\u0130kindi i\u015ftah\u0131yla ba\u015fa \u00e7\u0131kmak m\u00fcmk\u00fcn","og_description":"Saat 4\u2019teki ofis at\u0131\u015ft\u0131rmalar\u0131n\u0131 hepimiz biliriz. Gofretler, \u00e7ikolatalar derken bir pi\u015fmanl\u0131k kaplar i\u00e7imizi: Kilo al\u0131yorum! Bu saatlerde i\u015ftah\u0131m\u0131z,","og_url":"https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/","og_site_name":"Kariyer Rehberi","article_published_time":"2009-04-21T00:00:00+00:00","article_modified_time":"2024-07-03T12:51:29+00:00","og_image":[{"width":290,"height":150,"url":"https:\/\/www.kariyer.net\/kariyer-rehberi\/wp-content\/uploads\/2009\/04\/yemek.jpg","type":"image\/jpeg"}],"author":"Kariyer.net","twitter_card":"summary_large_image","twitter_misc":{"Yazan:":"Kariyer.net","Tahmini okuma s\u00fcresi":"5 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/#article","isPartOf":{"@id":"https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/"},"author":{"name":"Kariyer.net","@id":"https:\/\/www.kariyer.net\/kariyer-rehberi\/#\/schema\/person\/eb36201afd42c03bc83b82060447b2c9"},"headline":"\u0130kindi i\u015ftah\u0131yla ba\u015fa \u00e7\u0131kmak m\u00fcmk\u00fcn","datePublished":"2009-04-21T00:00:00+00:00","dateModified":"2024-07-03T12:51:29+00:00","mainEntityOfPage":{"@id":"https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/"},"wordCount":917,"commentCount":0,"publisher":{"@id":"https:\/\/www.kariyer.net\/kariyer-rehberi\/#organization"},"image":{"@id":"https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/#primaryimage"},"thumbnailUrl":"https:\/\/www.kariyer.net\/kariyer-rehberi\/wp-content\/uploads\/2009\/04\/yemek.jpg","articleSection":["\u0130\u015f Bulma Stratejileri","Kariyer Geli\u015fimi"],"inLanguage":"tr","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/","url":"https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/","name":"\u0130kindi i\u015ftah\u0131yla ba\u015fa \u00e7\u0131kmak m\u00fcmk\u00fcn | Kariyer Rehberi","isPartOf":{"@id":"https:\/\/www.kariyer.net\/kariyer-rehberi\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/#primaryimage"},"image":{"@id":"https:\/\/www.kariyer.net\/kariyer-rehberi\/ikindi-istahiyla-basa-cikmak-mumkun\/#primaryimage"},"thumbnailUrl":"https:\/\/www.kariyer.net\/kariyer-rehberi\/wp-content\/uploads\/2009\/04\/yemek.jpg","datePublished":"2009-04-21T00:00:00+00:00","dateModified":"2024-07-03T12:51:29+00:00","description":"Saat 4\u2019teki ofis at\u0131\u015ft\u0131rmalar\u0131n\u0131 hepimiz biliriz. Gofretler, \u00e7ikolatalar derken bir pi\u015fmanl\u0131k kaplar i\u00e7imizi: Kilo al\u0131yorum! 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