{"id":1975,"date":"2009-04-21T03:00:00","date_gmt":"2009-04-21T00:00:00","guid":{"rendered":"http:\/\/92.45.35.169\/ofiste-diyet-yapmak-mumkun\/"},"modified":"2024-08-08T21:12:35","modified_gmt":"2024-08-08T18:12:35","slug":"ofiste-diyet-yapmak-mumkun","status":"publish","type":"post","link":"https:\/\/www.kariyer.net\/kariyer-rehberi\/ofiste-diyet-yapmak-mumkun\/","title":{"rendered":"Ofiste diyet yapmak m\u00fcmk\u00fcn"},"content":{"rendered":"

Bir\u00e7o\u011fumuz ofiste diyet yapman\u0131n \u00e7ok zor oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyor. Oysa sa\u011fl\u0131kl\u0131 besinleri tercih etmek ve \u00f6\u011f\u00fcn saatlerine dikkat etmek bile sonu\u00e7 almak i\u00e7in yeterli. Gelin, siz de diyetimizi uygulay\u0131n ve yaza formda girin!<\/strong><\/p>\n

<\/strong>
\n\"389705\"<\/a>Yaz mevsimi yakla\u015f\u0131yor, eyvah ince k\u0131yafetler raflardan dolaplara \u00e7\u0131kt\u0131 bile diyorsan\u0131z, fakat ofiste diyet yapabilece\u011finize dair \u015f\u00fcpheleriniz varsa, bu yaz\u0131 sizin i\u00e7in haz\u0131rland\u0131\u2026 Ofis diyeti ile yaza formda girebilir, o \u00e7ok be\u011fendi\u011finiz yeni sezon yaz k\u0131yafetlerine kolayca s\u0131\u011fabilirsiniz\u2026<\/p>\n

Ofis diyeti nedir? <\/strong>
\nOfis diyeti<\/strong>, g\u00fcn\u00fcn b\u00fcy\u00fck bir k\u0131sm\u0131nda oturarak \u00e7al\u0131\u015fan ki\u015filer i\u00e7in uygun olan yeterli, dengeli ve sa\u011fl\u0131kl\u0131 beslenme ilkeleri ile \u00f6rt\u00fc\u015fen bir beslenme program\u0131d\u0131r. Ofisteki yo\u011funlu\u011funuz ne olursa olsun, ofis diyetini rahatl\u0131kla uygulayabilirsiniz.
\nOfis diyetini kimler yapabilir?
\n\u015eeker, kalp-damar, y\u00fcksek tansiyon, kanser gibi kronik hastal\u0131klar\u0131 nedeni ile \u00f6zel diyet yapmas\u0131 gerekenler ve sindirim sistemi sorunu ya\u015fayanlar ofis diyetini yapmamal\u0131d\u0131r. Ofis diyeti, 20\u2019li ya\u015flar\u0131n sonunda 30\u2019lu ya\u015flar\u0131n ortalar\u0131nda olan ki\u015filer i\u00e7in daha uygundur.<\/p>\n

\u0130\u015fte ofis diyetinin 10 alt\u0131n kural\u0131!<\/strong>
\nKural 1: <\/strong>Sabah uyan\u0131r uyanmaz su i\u00e7in\u2026
\nFormda bir beden i\u00e7in sa\u011fl\u0131kl\u0131 bir sindirim sistemi olmazsa olmaz bir \u015fartt\u0131r. Barsaklar\u0131n\u0131z\u0131n d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 ve gece boyu susuz kalan bedeninizin kendisine gelmesi i\u00e7in uyan\u0131r uyanmaz 1 su barda\u011f\u0131 \u0131l\u0131k su, hemen ard\u0131ndan 1 su barda\u011f\u0131 oda s\u0131cakl\u0131\u011f\u0131nda su ile g\u00fcne ba\u015flamal\u0131s\u0131n\u0131z.
\nKural 2:<\/strong> G\u00fcn boyunca 2,5\u20133 litre su i\u00e7in
\nSu, dola\u015f\u0131m\u0131n\u0131z\u0131n d\u00fczg\u00fcn olmas\u0131n\u0131 sa\u011flayacak, cildiniz g\u00fczelle\u015fecek ve ofis diyeti yapt\u0131\u011f\u0131n\u0131z s\u00fcre boyunca bedeninizde par\u00e7alanan ya\u011flar\u0131n bedeninizden h\u0131zla uzakla\u015ft\u0131r\u0131lmas\u0131n\u0131 sa\u011flayacak. Bu nedenle g\u00fcnde 12\u201315 su barda\u011f\u0131 su i\u00e7meyi unutmay\u0131n.
\nKural 3: <\/strong>\u00d6\u011f\u00fcn atlamay\u0131n
\nZaman darl\u0131\u011f\u0131 veya unutkanl\u0131k \u00f6\u011f\u00fcn atlaman\u0131n bir a\u00e7\u0131klamas\u0131 olamaz. Yemek yemek, ya\u015fam\u0131n s\u00fcrd\u00fcr\u00fclebilmesi i\u00e7in en \u00f6nemli etmenlerden biridir ve ayn\u0131 zamanda sosyal bir olgudur. Bu nedenle ne olursa olsun kendinize g\u00fcnde 6 defa en az 20 dakika ay\u0131rmal\u0131s\u0131n\u0131z.
\nKural 4:<\/strong> Tuz t\u00fcketiminde s\u0131n\u0131rlar\u0131 a\u015fmay\u0131n
\nTuz t\u00fcketiminde s\u0131n\u0131r tan\u0131mazsan\u0131z, ileride y\u00fcksek tansiyon sorunu ya\u015fama riskinizi artt\u0131r\u0131rs\u0131n\u0131z. Ayr\u0131ca gere\u011finden fazla tuz t\u00fcketimi, v\u00fccudunuzda su tutulmas\u0131na neden olur ve bedeninizde \u015fi\u015flik hissedersiniz.
\nKural 5:<\/strong> Sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemleri se\u00e7in
\nOfis diyetinizi uygulad\u0131\u011f\u0131n\u0131z s\u00fcrece yapman\u0131z gerekenlerden biri de sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemleri tercih etmek. T\u00fcketece\u011finiz besinler \u0131zgara, f\u0131r\u0131nda, bu\u011fulama veya ha\u015flama olarak pi\u015firilmelidir.
\nKural 6: <\/strong>Yeme\u011fin tad\u0131n\u0131 \u00e7\u0131kar\u0131n
\nOfis diyetinin en b\u00fcy\u00fck \u00f6zelliklerinden biri de sizi lezzete odaklamas\u0131d\u0131r. H\u0131zl\u0131 yemek yemek yerine yava\u015f yava\u015f yemeyi \u00f6\u011frenerek, besinlerden keyif almaya odaklan\u0131n. \u0130yice \u00e7i\u011fnenerek t\u00fcketilen bir besinin glisemik indeksi azalaca\u011f\u0131ndan \u00f6t\u00fcr\u00fc kan \u015fekerinizde dengeli y\u00fckselecektir.
\nKural 7:<\/strong> Baharatlardan yararlan\u0131n
\nAc\u0131 k\u0131rm\u0131z\u0131biber ba\u015fta olmak \u00fczere bir\u00e7ok baharat\u0131n metabolizmay\u0131 h\u0131zland\u0131r\u0131c\u0131 etkisi vard\u0131r. Siz de bu etkiden yararlanmay\u0131 deneyin. Yemeklerinize ve salatalar\u0131n\u0131za ekleyece\u011finiz \u00e7e\u015fitli baharatlarla de\u011fi\u015fik lezzetler elde edebilir, metabolizman\u0131za destek olabilirsiniz.
\nKural 8: <\/strong>Her g\u00fcn kendinize yar\u0131m saat ay\u0131r\u0131n
\nOfis diyeti v\u00fccudunuzdaki ya\u011flardan sizi kurtararak daha ince g\u00f6r\u00fcnmenizi ama\u00e7lar. Bu nedenle enerji harcamas\u0131 konusunda da kendinize yard\u0131mc\u0131 olmal\u0131s\u0131n\u0131z. Ne kadar me\u015fgul olursan\u0131z olun kendinize g\u00fcnde yar\u0131m saat ay\u0131r\u0131n ve a\u00e7\u0131k havada y\u00fcr\u00fcy\u00fc\u015f yapman\u0131n keyfini \u00e7\u0131kart\u0131n.
\nKural 9:<\/strong> Ac\u0131kt\u0131\u011f\u0131n\u0131zda \u00e7i\u011f sebze t\u00fcketin
\nOfis diyetini uygularken kendinizi a\u00e7 hissetti\u011finiz zamanlarda domates, salatal\u0131k, biber gibi \u00e7i\u011f sebzelerden t\u00fcketin. B\u00f6ylelikle hem d\u00fc\u015f\u00fck kalori alm\u0131\u015f hem de C vitamini ihtiyac\u0131n\u0131z\u0131n b\u00fcy\u00fck bir k\u0131sm\u0131n\u0131 kar\u015f\u0131lam\u0131\u015f olacaks\u0131n\u0131z.
\nKural 10: <\/strong>Ofis diyetinde 6 \u00f6\u011f\u00fcn beslenin
\nOfis diyeti sadece forma girmenizi de\u011fil, metabolizman\u0131z\u0131 d\u00fczenleyerek verdi\u011finiz kilolar\u0131 koruman\u0131z\u0131 da ama\u00e7lar. G\u00fcnde 6 \u00f6\u011f\u00fcn beslenme, en sa\u011fl\u0131kl\u0131 beslenme tarz\u0131d\u0131r. Sa\u011fl\u0131kl\u0131 beslenmenin temel kural\u0131n\u0131 ofis diyeti ile al\u0131\u015fkanl\u0131k haline getirin. \u00d6\u011f\u00fcn aralar\u0131nda 2-3 saat olmas\u0131na dikkat etmelisiniz.<\/p>\n

BAYANLAR \u0130\u00c7\u0130N OF\u0130S D\u0130YET\u0130 \u00d6RNEK MEN\u00dc<\/strong>
\nKahvalt\u0131<\/strong>
\n1 dilim peynir \u00e7e\u015fidi
\n1\u20132 dilim tam bu\u011fday veya \u00e7avdar ekme\u011fi
\nS\u0131n\u0131rs\u0131z \u00e7i\u011f sebze
\n2 adet siyah veya 3 adet ye\u015fil zeytin
\nKu\u015fluk<\/strong>
\n15 adet f\u0131nd\u0131k veya 12 adet badem veya 3 adet tam ceviz
\n1 kupa ye\u015fil \u00e7ay
\n\u00d6\u011flen<\/strong>
\n2\u20133 \u0131zgara k\u00f6fte kadar et veya tavuk veya hindi veya bal\u0131k
\n1 su barda\u011f\u0131 yo\u011furt veya 2 su barda\u011f\u0131 ayran
\nBol salata (1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 ile)
\n1 dilim tam bu\u011fday veya tam \u00e7avdar ekme\u011fi
\n\u0130kindi<\/strong>
\n1 dilim tam bu\u011fday veya tam \u00e7avdar ekme\u011fi veya \u00bc adet simit
\n1 dilim peynir
\nS\u00f6\u011f\u00fc\u015f sebze
\nAk\u015fam<\/strong>
\n6 yemek ka\u015f\u0131\u011f\u0131 etsiz sebze veya kuru baklagil yeme\u011fi
\n1 ince dilim tam bu\u011fday veya tam \u00e7avdar ekme\u011fi
\n1 su barda\u011f\u0131 yo\u011furt veya 2 su barda\u011f\u0131 ayran
\nBol salata (1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 ilaveli)
\nGece<\/strong>
\n2 porsiyon meyve
\n\u00d6nemli Not: Yukar\u0131da yer alan men\u00fc \u00f6rnek men\u00fcd\u00fcr. Diyet ki\u015fiye \u00f6zeldir ve diyetisyen ile bire bir g\u00f6r\u00fc\u015fmeler ile haz\u0131rlanmal\u0131d\u0131r.<\/p>\n

ERKEKLER \u0130\u00c7\u0130N OF\u0130S D\u0130YET\u0130 \u00d6RNEK MEN\u00dc<\/strong>
\nKahvalt\u0131<\/strong>
\n2 dilim peynir
\n2 ince dilim ekmek
\nS\u0131n\u0131rs\u0131z \u00e7i\u011f sebze
\n4 adet siyah veya 5 adet ye\u015fil zeytin
\nKu\u015fluk<\/strong>
\n15 adet f\u0131nd\u0131k veya 12 adet badem veya 3 adet tam ceviz
\n\u00d6\u011flen<\/strong>
\n4 k\u00f6fte kadar \u0131zgara et veya tavuk veya hindi veya bal\u0131k
\n1 su barda\u011f\u0131 s\u00fct veya 2 su barda\u011f\u0131 ayran
\nBol salata (1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 ile)
\n2 ince dilim tam bu\u011fday veya tam \u00e7avdar ekme\u011fi
\n\u0130kindi<\/strong>
\nPeynirli tost (ya\u011fs\u0131z)
\nS\u00f6\u011f\u00fc\u015f sebze
\n1 su barda\u011f\u0131 ayran
\nAk\u015fam<\/strong>
\n9 yemek ka\u015f\u0131\u011f\u0131 etsiz sebze veya etsiz kurubaklagil yeme\u011fi
\n1 su barda\u011f\u0131 yo\u011furt veya 2 su barda\u011f\u0131 ayran
\n2 ince dilim tam bu\u011fday veya tam \u00e7avdar ekme\u011fi
\nBol salata (1 tatl\u0131 ka\u015f\u0131\u011f\u0131 zeytinya\u011f\u0131 ile)
\nGece<\/strong>
\n2 porsiyon meyve
\n\u00d6nemli Not: Yukar\u0131da yer alan men\u00fc \u00f6rnek men\u00fcd\u00fcr. Diyet ki\u015fiye \u00f6zeldir ve diyetisyen ile birebir g\u00f6r\u00fc\u015fmeler ile haz\u0131rlanmal\u0131d\u0131r.<\/p>\n

Kariyer Dergi\u00a0May\u0131s 2008<\/p>\n\n

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Bir\u00e7o\u011fumuz ofiste diyet yapman\u0131n \u00e7ok zor oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyor. Oysa sa\u011fl\u0131kl\u0131 besinleri tercih etmek ve \u00f6\u011f\u00fcn saatlerine dikkat etmek bile sonu\u00e7 almak i\u00e7in yeterli. Gelin, siz de diyetimizi uygulay\u0131n ve yaza formda girin! Yaz mevsimi yakla\u015f\u0131yor, eyvah ince k\u0131yafetler raflardan dolaplara \u00e7\u0131kt\u0131 bile diyorsan\u0131z, fakat ofiste diyet yapabilece\u011finize dair \u015f\u00fcpheleriniz varsa, bu yaz\u0131 sizin i\u00e7in haz\u0131rland\u0131\u2026 […]<\/p>\n\n

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Oysa sa\u011fl\u0131kl\u0131 besinleri tercih etmek ve \u00f6\u011f\u00fcn saatlerine dikkat etmek bile sonu\u00e7 almak i\u00e7in\" \/>\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\/ofiste-diyet-yapmak-mumkun\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ofiste diyet yapmak m\u00fcmk\u00fcn\" \/>\n<meta property=\"og:description\" content=\"Bir\u00e7o\u011fumuz ofiste diyet yapman\u0131n \u00e7ok zor oldu\u011funu d\u00fc\u015f\u00fcn\u00fcyor. 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