tag:blogger.com,1999:blog-40078701334349219722024-03-13T11:51:19.059-07:00Beslenme, Sağlık ve Diyet ,Hakkında Herşeybasakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.comBlogger187125tag:blogger.com,1999:blog-4007870133434921972.post-7474636018171235392020-03-23T09:47:00.003-07:002020-03-23T09:47:41.920-07:00Covid-19 & SOSYAL İZOLASYONDA BESLENME <br />
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<o:p> </o:p><img alt="covid-19 ile ilgili görsel sonucu" height="240" src="https://thumbs-prod.si-cdn.com/mGzVOiub9nq8OQFc0Q_q90D1JWw=/fit-in/1600x0/https://public-media.si-cdn.com/filer/79/4a/794a7e74-8c99-4fde-abcd-a303bc302ba1/sars-cov-19.jpg" width="320" /></div>
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Dünyayı etkisi altına alan covid-19 salgını sebebiyle bir
takım önlemler alıyoruz. Önlemlerin belki de en etkili ve yerinde olanı mümkün
olduğunca evden çıkmamaktır.<span style="mso-spacerun: yes;"> </span>Çünkü daha
hasta olduğunuzu bilmediğiniz dönemde hastalığı bulaştırmaya başlıyorsunuz.<span style="mso-spacerun: yes;"> </span>Siz normal hayatınızı sağlıklı gibi
hissederek devam ederken etrafınızdaki yüzlerce insanı enfekte edebilirsiniz.
Çoğu uzmanın dediği gibi<span style="mso-spacerun: yes;"> </span>SOSYAL
İZOLASYON<span style="mso-spacerun: yes;"> </span>salgının seyri açısından son
derece önemli.<o:p></o:p></div>
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<span style="mso-spacerun: yes;"> </span>Okullar kapalı,
çalışanlar için çoğu iş yeri ya izin kullandırıyor ya da idari izin veriyor.
Çoğu mağaza bu süreçli online hizmet veriyor. Yani bizim evde durmamız
için<span style="mso-spacerun: yes;"> </span> alınan birçok yeni karar var. Benim
bu yazım hastalıktan korunmak veya hastalığı kolay atlatmak için verilmiş
beslenme önerilerini içermiyor. Çünkü zaten sağlıklı beslenmek her şart ve
koşulda gerekli. Benim bahsetmek istediğim evin içinde SOSYAL İZOLASYONDA iken
mutfağı nasıl kullanıcaz. Neler yiyip neler içeceğiz? Müthiş bir hareket
kısıtlanması içinde hem sağlıklı kalmak hem de kilo almamak için neler
yapmalıyız?<o:p></o:p></div>
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</span></span></span><!--[endif]-->Bu konuda birinci tavsiyem bu kadar bol vaktiniz
varken lütfen<span style="mso-spacerun: yes;"> </span>günlük ve taze yemek
pişirin. hem bu sayde besin değerleri daha yüksek, taze besin tüketmiş
olurusnuz. Hem de gün içinde yapacağınız ve saatlerinizi dolduracağınız bir
aktiviteniz olur. yani 1 tencere dolusu makarna yapıp bunu 3 gün yemeğe
çalışmayın.<o:p></o:p></div>
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</span></span></span><!--[endif]-->Besinler temelde 2 ye ayrılır. Hayvansal
kaynaklı olanlar ve bitkisel(toprak) kaynaklı olanlar. Bu süreçte öğünlerinizde
bu iki grubun dengesini kurun. Yani öğlen köfte akşam tavuk kızartmayın. <o:p></o:p></div>
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</span></span></span><!--[endif]-->hem daha az kalori almka için hem de besin
değeri yüksek, bol vitamin ve mineralli beslenmek için evde olduğunuz sürede
sebze ve meyveye ağırlık verin. Günde 6-7 porsiyon kadar sebze ve meyve
tüketebilirsiniz. Hem tok kalmak hem de bağışıklık sistemi için bu önemli. <o:p></o:p></div>
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</span></span></span><!--[endif]-->Evinizde daha uzun süre kalabilmek ve dışarısı
ile bağınızı kesebilmek adına daha dayanıklı sebze ve meyveleri alınız.
.örneğin ayva, elma, portakali, kivi gibi .Sebzelerde de lahana, karnabahar, kereviz,
pırasa, doğan, havuç, patates gibi sebzeler bozulmadan 2 haftaya yakın muhafaza
edilebilir. <o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Market alışverişi yaparken dondurulmuş sebzeleri
alabilirsiniz. Besin değeri açısından konuştuğumuzda dondurulmuş besinler,
konserve besinlerden daha iyidir. dondurulmuş bezelye, barbunya, karnabahar
brokoli karışımları, dondurulmuş taze fasülye gibi sebzeleri alabilirsiniz. <o:p></o:p></div>
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</span></span></span><!--[endif]-->Omega-3 açısından ton balığı tercih edilebilir. <o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Sağlıklı atıştırmalıklar alın. Çerez, leblebi,
kuru meyve gibi. <o:p></o:p></div>
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</span></span></span><!--[endif]-->Marketten eve geldiğinizde market poşetlerinizi
mutfak tezgahına koymayın. Eğer koyduysanız tezgahınızın kontamine olma
ihtimaline karşı çamaşır suyu ile tezgahınızı silin. <o:p></o:p></div>
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</span></span></span><!--[endif]-->Bütün sebze ve meyvelerinizi bol akan suda iyice
yıkayın,<span style="mso-spacerun: yes;"> </span>sirkeli suda 10 dk
bekletin<span style="mso-spacerun: yes;"> </span>ve öyle tüketin.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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</span></span></span><!--[endif]-->Yukarıda da bahsettiğim gibi günlük ve taze
yemek pişirin. Öğünlerinizde et/ sebze oranına dikkat edin. Et ağırlıklı veya
sebze ağırlıklı bir beslenme olmasın. <o:p></o:p></div>
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</span></span></span><!--[endif]-->Eğer çok hareketsiz kalıyorsanız öğünlerinizden
birini içeriği zengin ve bol çeşitli olan çorbalar ile geçirin.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
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</span></span></span><!--[endif]-->2-3 saat aralıklar ile beslenmeniz uygundur. <o:p></o:p></div>
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</span></span></span><!--[endif]-->Uyku saatleriniz kayıyor ise ve gece besin
tüketiminiz artıyor ise bu süreçte intermitten fasting denen<span style="mso-spacerun: yes;"> </span>aralıklı oruç beslenmesi yapabilirsiniz. Bu
sayede beslenmenizi günün 6 saatiyle sınırlı tutarak, 18 saat bir şey yemeyerek
kendinizi firenleyebilirsiniz. <o:p></o:p></div>
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<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Uykunun da çok iyi bir gıda olduğunu unutmayın.
Sağlıklı bir vücut için en az 6 saat ideali ise 8 saat gece uykusu gerekir. Bu
kurala dikkat edin. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 37.5pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Gün içinde uyumak gece uyku düzeninizi
bozacaktır. Bu sebeple gün içinde uyumamaya çalışın. <o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 37.5pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Gazlı içecekler<span style="mso-spacerun: yes;">
</span>sıfır besin değeri, bol kalori ve şeker içeriği ile bu süreçte en uzak
durmanız gereken içeceklerdir. Bunu yerine çay, bitki çayı, kahve , maden suyu
ile gününüzü geçiriniz. <o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 37.5pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<!--[if !supportLists]--><span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;">Ø<span style="font: 7.0pt "Times New Roman";">
</span></span></span><!--[endif]-->Kilo almamaya çalışınız. Sosyal İzolasyon süreci
kilo artışı açısından çok risklidir. Disiplinli olmak ve kontrollü yaşamak için
bu süreci diyetisyeniniz ile irtibatta kalarak geçiriniz. <o:p></o:p></div>
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Tüm dünyaya sağlık dolu
günler diliyorum...<o:p></o:p></div>
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NOT: Türkiye Diyetisyenler Derneği covid-19 salgını sürecinde nasıl beslenilmesi gerektiği ile ilgil son derece güzel bir bildiri hazırlamıştır. <a href="http://www.tdd.org.tr/index.php/duyurular/69-covid-19-beslenme-onerileri" target="_blank">TIKLAYARAK</a> ulaşabilirsiniz. </div>
<br />basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-58592711628106113512019-01-03T06:12:00.000-08:002019-01-03T06:13:59.001-08:00MİDE AMELİYATI SONRASI BESLENME TAVSİYELERİ (DUMPİNG DİYETİ) <!--[if gte mso 9]><xml>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoCcL7Ll17ChyEcAJ2J-oX0GIlEOxsHGH5B1WGsumvhlVRKPT9JtUJ5LY0HwAT1Dbkvn4c3jNEMuXnQiiehuytxDL00XkJ4lCizKnhhFOdgPx7sZWh07Lzng-BINjd9_tZTqliYWXzTZlS/s1600/selmasultan-dumping-sendromu-nasil-gecer-dumping-sendromunda-beslenme.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="422" data-original-width="750" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoCcL7Ll17ChyEcAJ2J-oX0GIlEOxsHGH5B1WGsumvhlVRKPT9JtUJ5LY0HwAT1Dbkvn4c3jNEMuXnQiiehuytxDL00XkJ4lCizKnhhFOdgPx7sZWh07Lzng-BINjd9_tZTqliYWXzTZlS/s320/selmasultan-dumping-sendromu-nasil-gecer-dumping-sendromunda-beslenme.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
Midenin bir bölümün veya
tamamının çıkarıldığı ameliyatlar sonrasında yiyecekler tüketildiği gibi ince
bağırsağa geçiş yapar. Bu durum hastalarda bazı şikayetlere sebebiyet verir. Karın
ağrısı, dolgunluk hissi, bulantı, kusma, sıcaklık hissi, terleme, yorgunluk,
halsizlik, yüzde kızarıklık, çarpıntı, ishal, hipertansiyon, kan şekerinde ani
yükselme gibi şikayetler yaşanması oldukça normaldir. Bu rahatsızlıklar
ameliyatı takiben 2-5 yıl kadar sürebilir. Ancak bu süreci daha konforlu
geçirmek için beslenmenizde dikkat etmenizi önerdiğim önemli noktalar vardır. </div>
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<br /></div>
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<ul>
<li><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Öğünlerinizi
küçük miktarlara bölerek ve yayarak tüketin. 3 ana 3-4 ara öğün tüketmek iyi
gelecektir. </li>
</ul>
<ul>
<li><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>En
önemli kural çok iyi çiğnemektir. Ağzınıza aldığınız lokmayı 20-25 kere
çiğneyin. Ağzınızda iyice erisin. Oldukça yavaş yemek yemeğe çalışın. </li>
</ul>
<br />
<ul>
<li><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span>Şeker
ve şekerli besinleri tüketmeyin. </li>
</ul>
<br />
<ul>
<li><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Proteinli
besinleri tüketmeniz çok önemli. Yemeğinize ilk proteinleri yiyerek başlayın (yumurta,
peynir, yoğurt, kıyma, tavuk gibi)</li>
</ul>
<br />
<ul>
<li><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Yemeklerin
yağlı, sulu kısımlarını yemeyin. Yağlı soslar, beşamel sos veya kızartma yemeyin.
Zeytinyağı kullanarak yemeklerinizi pişirin. Yemeklerinizi pişirirken oldukça
az yağ kullanın(1kg sebzeye en fazla 2 kaşık zeytinyağı gibi). </li>
</ul>
<br />
<ul>
<li><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Baharat
ve acı kullanmayın. </li>
</ul>
<br />
<ul>
<li><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Yemekler
ile birlikte su ve içecek tüketmeyin. Yemeklerden 30-40dk önce veya sonra sıvı
tüketin.<span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span></li>
<li><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span>Yemekten
sonra çift yastıkta yatar pozisyonda 30 dk dinlenin. </li>
</ul>
<br />
<ul>
<li><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Süt
ve sütlü ürünler rahatsızlık hissi yaratabilir. Tüketmekten kaçının.
Tüketeceğiniz vakit laktozsuz süt tercih edin.</li>
</ul>
<br />
<ul>
<li><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"> </span></span></span>Kurubaklagiller, brokoli, karnabahar, lahana,
kereviz, pırasa, portakal, mandalina, kavun gibi besinlerin sindirimi zordur ve
şişkinlik şikayeti yaratır. Tüketmekten kaçının.</li>
</ul>
<br />
<ul>
<li><span style="font-family: "wingdings"; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span>Eğer
size rahatsızlık vermiyorsa daha posalı besinler tercih edin. Bu sayede kan
şekeriniz daha iyi düzene girecektir ( tam tahıllı ekmek, yulaf, sebze ve
meyveler gibi)</li>
</ul>
<br />
<div class="MsoListParagraphCxSpMiddle" style="text-align: right;">
GEÇMİŞ OLSUN DİLEKLERİMLE</div>
<div class="MsoListParagraphCxSpMiddle" style="text-align: justify;">
<br /></div>
<div align="right" class="MsoListParagraphCxSpLast" style="text-align: right;">
Uzm.Dyt.Başak
Kefeli </div>
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<br /></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-47073924393823457762018-12-17T03:59:00.001-08:002018-12-17T04:03:11.198-08:00SİBO DİYETİ ( FODMAP)<!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVtzzoM9zXto4j6IENksL5DIoRXDGi5l8xZE_XLToNMkS5aCJn5MVtQfUJaFtHdAwOmUVRBe5EPILUi2uGbcBnAFtgmVpxDU4JM4E4-kQsGXcJoJjFCmuSs-jiICYALMyH67ycnw_2Dcj3/s1600/SIBO.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="630" data-original-width="1200" height="168" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVtzzoM9zXto4j6IENksL5DIoRXDGi5l8xZE_XLToNMkS5aCJn5MVtQfUJaFtHdAwOmUVRBe5EPILUi2uGbcBnAFtgmVpxDU4JM4E4-kQsGXcJoJjFCmuSs-jiICYALMyH67ycnw_2Dcj3/s320/SIBO.png" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
SİBO(small intestinal bacterial
overgrowth) , ince bağırsakta aşırı miktarda koliform bakteri çoğalması ile
oluşan bir rahatsızlıktır. Teşhisini gastroloji hekimi ile koyduğumuz bu
hastalık, karında gerginlik, sancı, sürekli tekrarlayan gaz, ishal şikayetleri
ile kendini belli eder.<span style="mso-spacerun: yes;"> </span>Rahatsızlığın
tedavisinde beslenmenizin değişmesi oldukça önemlidir. Konusunda uzman bir
hekim ile gerekli antibiyotik tedavisinin yapılmasının ardından mutlaka bir
diyetisyenden destek alarak SİBO diyeti uygulamalısınız. Bu diyetin temel amacı
ince bağırsaklarınızda gereksiz bakteri çokluğunu azaltmak ve yeni bakteri yükü
bindirmemektir. Bu amaçla bakteri üremesini destekleyecek besinlerin belli bir
süre ile (en az 15 gün) beslenmenizden çıkarılması gerekir. Bu diyete FODMAP
diyeti denir ve beslenmenizden çıkarılması gereken besin bileşenlerinin baş
harfleri ile anılır. </div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">F: </span></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> Fermente ürünler </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">O:</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> Oligosakkaritler</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">D:</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> Disakkaritler</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">M:</span></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> Monosakkaritler</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">A : ve </span></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;">P: </span></b><span style="font-family: "times new roman" , "serif"; font-size: 12.0pt;"> Poliyoller </span></div>
<div class="MsoNormal">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 61.95pt;" valign="top" width="83"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Fodmap</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;"><span style="mso-spacerun: yes;">
</span>(-)<span style="mso-spacerun: yes;"> </span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 82.0pt;" valign="top" width="109"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Fazla Fruktoz İçerenler </span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.4pt;" valign="top" width="95"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Laktoz ve
oligosakkarit içerenler </div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 124.85pt;" valign="top" width="166"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Poliyol
içerenler </div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 85.7pt;" valign="top" width="114"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Fruktan ve
galaktanlar<span style="mso-spacerun: yes;"> </span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 61.95pt;" valign="top" width="83"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Yüksek FODMAP içeren besinler</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">(Tüketmeyiniz)<span style="mso-spacerun: yes;"> </span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 82.0pt;" valign="top" width="109"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Elma ,Armut, Mango,Bezelye,</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Karpuz, Meyve suyu </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Meyve konsantresi</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Çekirdeği ayrılmayan / zor ayrılan
şeftali ( daha sulu ve şekerlidir)</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Bal</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Yüksek fruktozlu mısır şurubu( yani bu
şurubu içeren bütün bisküvi, hazır kek ve pastane ürünü tatlılar)</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Fazla miktarda tüketilen bütün
meyveler </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.4pt;" valign="top" width="95"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
İnek,
keçi, koyun sütleri,</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Yoğurt</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Dondurma</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Yumuşak
kıvamdaki peynirler</div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 124.85pt;" valign="top" width="166"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
<span style="font-size: 10.0pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">enginar, kuşkonmaz, pancar, Brüksel
lahanası, brokoli, lahana, rezene, sarımsak, pırasa, bamya, soğan, bezelye,
arpacık soğanı</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
<span style="font-size: 10.0pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">ekmek, makarna, kuskus, kraker,
bisküvi,kurufasülye</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
<span style="font-size: 10.0pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">yeşil mercimek, kırmızı fasülye,
barbunya,kavun, Trabzon hurması, beyaz şeftali, rambutan,<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 85.7pt;" valign="top" width="114"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Elma,
kayısı, kiraz, nektarin, şeftali, armut, erik, karpuz, avakado, karnabahar,
mantar, yaprak bezelye, </div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Sorbitol,
mannitol, xylitol, maltitol,isomalt ve sonu –ol ile biten diğer tatlandırıcılar(
tatlandırıcılı sakızlar ve kola gibi light ürünlerde kullanılmaktadır. </div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoNormalTable" style="border-collapse: collapse; border: none; mso-border-alt: solid windowtext .5pt; mso-border-insideh: .5pt solid windowtext; mso-border-insidev: .5pt solid windowtext; mso-padding-alt: 0cm 5.4pt 0cm 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 61.95pt;" valign="top" width="83"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Fodmap</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;"><span style="mso-spacerun: yes;">
</span>(+)<span style="mso-spacerun: yes;"> </span></span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 82.0pt;" valign="top" width="109"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Düşük Fruktoz İçerenler </span></div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.4pt;" valign="top" width="95"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Düşük </div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Laktoz ve
oligosakkarit içerenler </div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 124.85pt;" valign="top" width="166"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Düşük
Poliyol </div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
içerenler </div>
</td>
<td style="border-left: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 85.7pt;" valign="top" width="114"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Düşük </div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Fruktan ve
galaktanlar<span style="mso-spacerun: yes;"> </span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid windowtext 1.0pt; mso-border-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 61.95pt;" valign="top" width="83"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Düşük<span style="mso-spacerun: yes;">
</span>FODMAP içeren besinler</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">(Tüketebilirsiniz)<span style="mso-spacerun: yes;"> </span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 82.0pt;" valign="top" width="109"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="font-size: 10.0pt;">Muz, yabanmersini, greyfurt, üzüm, kivi,
limon, mandalina, portakal, çarkıfelek, ahududu, çilek, kavun, <span style="mso-spacerun: yes;"> </span></span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 71.4pt;" valign="top" width="95"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Laktozsuz
süt, laktozsuz yoğurt, pirinç sütü, sert peynirler, tereyağı </div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 124.85pt;" valign="top" width="166"><div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
<span style="font-size: 10.0pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Havuç, kereviz, kırmızı biber, mısır,
patlıcan, yeşil fasülye, marul, Frenk soğanı, yabani havuç, kabak, taze
soğan, domates, bambu, </span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; tab-stops: 45.8pt 91.6pt 137.4pt 183.2pt 229.0pt 274.8pt 320.6pt 366.4pt 412.2pt 458.0pt 503.8pt 549.6pt 595.4pt 641.2pt 687.0pt 732.8pt;">
<span style="font-size: 10.0pt; mso-bidi-font-family: "Courier New"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Glutensiz tahıllar, </span></div>
</td>
<td style="border-bottom: solid windowtext 1.0pt; border-left: none; border-right: solid windowtext 1.0pt; border-top: none; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; mso-border-top-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 85.7pt;" valign="top" width="114"><div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Muz, yaban
mersini, greyfurt, üzüm, kivi, limon, mandalina, portakal, çarkıfelek,
ahududu, </div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Şeker (
ılımlı miktarda tüketilebilir) <span style="mso-spacerun: yes;"> </span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
*Et, balık, serbest gezen kümes
hayvanları ve yumurtaları, ham sert peynirler ilk aşamada tüketilebilir. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6z7V1nUJYDYs24fY3B3RmyVbFQCKbfSeRZwe3fPoJfx677ilUiee3kLHXE0R2oY2yGeNUWDHpDD6JebCLgGOKqwLG9BSOIavSZ7R1x10XEbXirF-1fNPAMeb2PVKScZI3-yz0PWXHALp_/s1600/kalin-ve-ince-bagirsagin-gorevleri.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="368" data-original-width="545" height="135" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6z7V1nUJYDYs24fY3B3RmyVbFQCKbfSeRZwe3fPoJfx677ilUiee3kLHXE0R2oY2yGeNUWDHpDD6JebCLgGOKqwLG9BSOIavSZ7R1x10XEbXirF-1fNPAMeb2PVKScZI3-yz0PWXHALp_/s200/kalin-ve-ince-bagirsagin-gorevleri.jpg" width="200" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
Bu listedeki yasaklı besinleri 1-2
ay süre ile şikayetler azalıncaya kadar uygulayınız. Şikayetleriniz azalınca
bir hekim ve diyetisyen kontrolü ile probiotik takviyelere başlayınız. Daha
sonrasında yine beslenmenize dikkat ederek yaşantınıza devam etmelisiniz. Bir hekim
gözetiminde kan tahlillerinizi yaptırmalı ve vitamin-mineral eksikliğiniz var
ise destek almalısınız. </div>
<div class="MsoNormal" style="text-align: justify;">
NOT: SİBO diyeti kısıtlı bir
diyettir. Uzun süre uygulanılması tavsiye edilmez. 2 ay uyguladıktan sonra
sağlıklı beslenme kurallarına dikkat ederek daha yasaksız bir beslenme programı
uygulanmalıdır. Destek için mutlaka bir uzman diyetisyen ile görüşünüz. </div>
<div class="MsoNormal" style="text-align: justify;">
Bağırsaklar tüp şeklince uzayan
ve sadece sindirimi sağlayan bir organ değildir. Son yıllarda yapılan çoğu
bilimsel araştırma, bağırsakların 2. Beyin gibi çalışan çok önemli bir organ
olduğunu ortaya koydu. Kabaca bağırsağınız sağlıklıysa sizde sağlıklısınız
demektir. Bağırsaklarınızın kıymetini bilip, onlara iyi bakmanız dileği ile. </div>
<div align="right" class="MsoNormal" style="text-align: right;">
Uzm.Dyt. Başak Kefeli </div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-92155608706912471492018-11-28T05:39:00.001-08:002018-11-28T05:40:40.199-08:00KEÇİBOYNUZU<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV-QOuSAlhRDeFp43DNwyY4WxGo5lhnPHez0w_g6oOhEiVjm8GFHpo8LuF6NlaC5GlTqhEXymRe5s8QpC5X8ogNgpP9eOrCtshGpnXMgwE8XWPNvMQYKrygi68pv1Qz34n9XJPkicorSsV/s1600/keciboynuzu-tozu_min.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="195" data-original-width="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiV-QOuSAlhRDeFp43DNwyY4WxGo5lhnPHez0w_g6oOhEiVjm8GFHpo8LuF6NlaC5GlTqhEXymRe5s8QpC5X8ogNgpP9eOrCtshGpnXMgwE8XWPNvMQYKrygi68pv1Qz34n9XJPkicorSsV/s1600/keciboynuzu-tozu_min.jpg" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Keçiboynuzu, Akdeniz ikliminde yetişen baklagil familyasına
ait bir bitkidir. Koyu kahverengi ve uzun bir görüntüsü olan bu meyvenin içinin
şekerli bir tadı vardır. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Oldukça zengin posa içeriği olan bu meyve, özellikle çözünmez
posa kaynağıdır. Meyvenin içinde bulunan fenolik bileşikler sayesinde kuvvetli
antioksidan özelliktedir. E ve C vitamini, potasyum, magnezyum, demir, kalsiyum
gibi mineralleri içinde barındırır. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Ülkemizde keçiboynuzunun hem meyvesinin kuru haline, hem
ununa hem de pekmezine ulaşmak mümkündür. Bu ürünlerin her biri oldukça
faydalıdır. Özellikle keçiboynuzunu ham hali ile tüketemeyenler için un halinde
tüketimi oldukça pratik ve kolaydır. <b style="mso-bidi-font-weight: normal;">100
gr meyve veya 100gr keçiboynuzu unu 222 kkal’dir. </b></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Keçiboynuzunun düzenli tüketiminde LDL kolesterol düzeyinde
düşüş, HDL kolesterol düzeyinde yükseliş görülmektedir. Dolayısı ile günlük
beslenmemize 10gr kadar eklenmesinin bile kalp-damar sağlığı açısından
faydaları olacaktır. Hiperkolesterolemi, hipertrigliserideminin diyet tedavisinde
destek alınabilir. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Kabızlık şikayeti olanlar için doğal posa kaynağı olan bu
meyve fayda sağlayabilir. Günlük düzenli tüketim oldukça önemlidir. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Tüketim yaşı yoktur. Çocuklar ve yaşlılar dahil olmak kaydı
ile herkes tüketebilir. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Glutensiz beslenmede un niyetine kullanılabilir. Buğday unu
kullanmadan sadece keçiboynuzu unu ile kek, kurabiye , pasta tabanı
yapılabilir. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">KEÇİBOYNUZU UNUNU
BESLENMEMİZE NASIL SOKABİLİRİZ? </span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijyjvMU5FRSb672idGRx0nhKt3GCFQiM5mteXXkbMS5VWv0HNqyxA9U1I6ofwz_PpIIgd0yukS-zp46dGhtV14LZHDmDazqFrs-IpfkAeSUVbhtECRGzihMYRCn1fUKEvKSVqPi1p0Zcll/s1600/DSC_1009.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1024" data-original-width="758" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijyjvMU5FRSb672idGRx0nhKt3GCFQiM5mteXXkbMS5VWv0HNqyxA9U1I6ofwz_PpIIgd0yukS-zp46dGhtV14LZHDmDazqFrs-IpfkAeSUVbhtECRGzihMYRCn1fUKEvKSVqPi1p0Zcll/s320/DSC_1009.jpg" width="235" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Kolaylıkla temin edeceğimiz bu unu mutfağımızda unun girdiği
hemen hemen her yemeğe ekleyebiliriz. Bu un pişirilmeden de kullanılabilir.</span></div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: "wingdings"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;">*<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-size: 12.0pt; line-height: 115%;">Ekmek, kek, kurabiye, poğaça, krep,
pankek yapımında kullanabiliriz. </span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: "wingdings"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;">*<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-size: 12.0pt; line-height: 115%;">Yoğurt içine meyve doğrayıp üzerine 1
tatlı kaşığı kadar keçiboynuzu unu ekleyip ara öğün alternatifi yapabiliriz. </span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-size: 12.0pt; line-height: 115%;">*Hazırladığımız kakaolu, sütlü
tatlıların içine 2-3 kaşık kadar ekleyip karıştırabiliriz. </span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: "wingdings"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-size: 12.0pt; line-height: 115%;">*Spor öncesi veya sonrası sütlü,
yulaflı smotieler hazırlayıp içine karıştırabiliriz. </span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 39.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: "wingdings"; font-size: 12.0pt; line-height: 115%;"><span style="mso-list: Ignore;">*<span style="font: 7.0pt "Times New Roman";"></span></span></span><span style="font-size: 12.0pt; line-height: 115%;">Kahvaltılık olarak tükettiğimiz sütlü
gevreğimizin içine karıştırabiliriz.</span></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 39pt; text-align: right; text-indent: -18pt;">
<br />
<span style="font-size: xx-small;"><span style="line-height: 115%;">görsel "sağlıklımutfak.net" sitesine aittir. </span></span></div>
<span style="font-size: xx-small;">
</span><br />
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_PCzeDJiqAGyCsgeU-X_XA2xVV11mMMqHZCqVafQ1QT2k8Rbit-sR0fAa5xluCJlL8Re2HBmV9t65YMLlbCnGMK2y_OBr3AIdltXN_aWSWtCqLikyeGt6DYaH5f73bSmobUbwQC3OJXtd/s1600/obezite-ve-insulin-direnci-kanser.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="337" data-original-width="450" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_PCzeDJiqAGyCsgeU-X_XA2xVV11mMMqHZCqVafQ1QT2k8Rbit-sR0fAa5xluCJlL8Re2HBmV9t65YMLlbCnGMK2y_OBr3AIdltXN_aWSWtCqLikyeGt6DYaH5f73bSmobUbwQC3OJXtd/s320/obezite-ve-insulin-direnci-kanser.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="mso-spacerun: yes;"> </span>Son zamanlarda kilo aldınız, göbeğiniz çıktı
ve özellikle beliniz kalınlaştı ise dikkat etmelisiniz. Çünkü bel kalınlığı
insülin direncinin habercisidir. İnsülin direnci olan birinin iştahı açıktır ve
zor kilo verir. Hal böyle olunca kişi sevimsiz bir kısır döngünün içine girer.
Kilo vermeye çalışırken açlık çeker,<span style="mso-spacerun: yes;">
</span>canı şekerli şeyler ister, diyet yapmasına rağmen kilo veremez ve
sonunda pes ederek kendini şekerli besinlere teslim eder. İşte aslında sıkıntı
tam da burada başlar. Çünkü kısa bir süre diyet yapıp, yani düşük kalorili
beslenip, ardından diyeti şekerli besinler ile bozmak hızlı ve kontrolsüz bir
ağırlık artışına sebep olur. Peki ne yapmalı, bu kısır döngüden nasıl
çıkmalıyız? </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
İnsülin direncinin 3 ayaklı bir
tedavisi vardır. 1. ayak medikal tedavi yani ilaç tedavisidir. 2. ayak tıbbi
beslenme tedavisi yani diyettir. 3. ayak ise asla ihmal etmememiz gereken
egzersizdir. Bu üçlü kombin tedavi kesintisiz ve muntazam şekilde
uygulanmalıdır. Tabi bu tedavileri buraya yazması kolay ancak uygulaması ise
oldukça emek isteyen, zorlu bir süreçtir.<span style="mso-spacerun: yes;">
</span>Peki bu zorlu yolculukta bizi motive edecek şeyi nasıl
yakalayacağız.<span style="mso-spacerun: yes;"> </span>Bizi sonuca ve başarıya
götürecek yolu nasıl moralimiz bozulmadan kat edeceğiz? İşte tam da bu esnada
bilim işe el atıyor. Amerikan Diyabet Derneği diyor ki, insülin direnci yüksek
iken kilo vermek zordur. Ancak %7 ağırlık kaybı insülin direnci ve prediyabet
belirtilerinde anlamlı bir iyileşme sağlar. Hatta kendi uzmanlık tez çalışmamda
elde ettiğim bulgular yüzümüzü daha çok güldürüyor. Sadece ve sadece %5 ağırlık
kaybettiğimizde insülin direnci ve prediyabet bulguları düzene giriyor.<span style="mso-spacerun: yes;"> </span>Sadece yapacağımız diyeti doğru tespit etmek,
yiyeceğimiz besinleri iyi organize etmek gerekiyor. Şimdi diyetimizin
kurallarını yazarak devam edelim;</div>
<div class="MsoListParagraphCxSpFirst" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: red;">İlk kural:</span></b> Mutlaka her gün en az 30dk yürüyüş
yapıcaz. Ne olursa olsun, vücudumuzun buna çok ihtiyacı var. </div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: red;">İkinci kural:</span></b> Ne olursa olsun %5 ağırlık kaybedene
kadar ağzımıza şeker sürmeyeceğiz. Şeker çok istediğimizde muz, hurma, bal,
pekmez gibi doğal şekerleri kullanacağız. </div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="color: red; font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Üçüncü kural: </span></b>Öğünlerimizin saatlerine dikkat
ederek besleneceğiz. Fazla uzun süre aç kalmak veya çok sık aralıklar ile
beslenmek insülin dengemizi bozacaktır. 3-4 saat aralık oldukça idealdir.
Açlığa tahammülü daha yüksek olanlar 4 saatte 1 beslensin. Hipoglisemi gibi
şeker düşüklüğü yaşayanlar ise 3. Saatin sonunda atıştırmalık yapabilir. <b style="mso-bidi-font-weight: normal;"><span style="color: red;"></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="color: red; font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Dördüncü kural:</span></b> Öğünlerin glisemik indeksini hep
düşük tutacağız. Salata ve yoğurt glisemik indeksi düşürmek için birebirdir.
Ozaman hem öğle hem de akşam öğününde 1 kase yoğurt ve 1 kase salata mutlaka
tüketeceğiz. <b style="mso-bidi-font-weight: normal;"><span style="color: red;"></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="color: red; font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Beşinci kural :</span></b> öğünlerde tek çeşit<span style="mso-spacerun: yes;"> </span>yemek yiyeceğiz. Örneğin öğle yemeğinde 1
tabak sebze yemeği, akşam yemeğinde 1 tabak tavuk sote. Yanlarında mutlaka 1
kase yoğurt ve 1 kase salata .<b style="mso-bidi-font-weight: normal;"><span style="color: red;"></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="color: red; font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Altıncı kural:</span></b> Baklagil, et, köfte, tavuk, ızgara
balık, salata, her türlü sebze yemeği serbest seçebileceğimiz yemek türleridir.
Bunun yanı sıra kızartma, kavurma, fazla yağda pişirme ise kesinlikle
yapılmayacaktır. <b style="mso-bidi-font-weight: normal;"><span style="color: red;"></span></b></div>
<div class="MsoListParagraphCxSpLast" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="color: red; font-family: Wingdings; mso-bidi-font-family: Wingdings; mso-fareast-font-family: Wingdings;"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Sıra geldi ara öğüne:</span></b> Zaten 4 saatte 1 besleneceğimiz
için günde 4 veya en fazla 5 öğün yapmamız gerekecek. Yani 1 veya 2 ara öğün
hakkımız olacak. Ara öğünlerde asla şeker yok. Şeker ihtiva eden başka bir
besin de yok. Taze, kuru meyveler, süt, sütlü kahve, kefir, porsiyonuna dikkat
etmek kaydı ile(10 adet) badem,fındık,fıstık ve leblebi tercih edebilirsiniz. </div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: red;"></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
Bütün bu kurallara uyaraka %5
ağırlık kaybını bekleyeceğiz. Emin olun bu diyet işe yarayacak ve yaklaşık 1 –
1,5 ay içinde %5 hedefine ulaşacaksınız. Yani 80 kg olan bir birey 4 kg verene
kadar bu diyeti uygulamaya sabırla devam edecek. </div>
<div class="MsoNormal" style="text-align: justify;">
%5 ağırlık kaybı yaşadığınızda
tekrar kan tahlili yaptırın. Değerlerinizde ki düzelmeyi göreceksiniz. İşte
artık işlimiz daha kolay. Şimdi hedef %10. Çünkü yapılan bütün çalışmalar %10
ağırlık kaybının ardından bulguların neredeyse tamamına yakınının düzeldiğini
söylüyor. Şimdi kolları %10 ağırlık kaybı için sıvayalım.</div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Kural: </span></b>Artık
diyet yapmaktan biraz sıkılmaya başladık. O zaman motivasyonumuzu kaybetmemek
adına kendimiz haftanın 1 öğününde ödüllendiriyoruz. Örneğin artık Pazar
kahvaltılarınız serbest olabilir. Veya Cuma akşam yemeği. Artık sizin için
hangisi sizi motive edecekse bu şekilde davranın. <b style="mso-bidi-font-weight: normal;"><span style="color: red;"></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Kural:</span></b>
Diyet biraz gevşemeye başlarken, ben de biraz olsun hafifleyen vücudum ile
sporuma daha ağırlık veriyorum. Yani haftanın 3-4 günü en az 1 saati bulan daha
tempolu bir egzersiz hayatına girsin. Belki bir spor salonuna yazılma vakti
gelmiştir. 1 saat kardiyo egzersiz ardından 15 dk güç egzersizleri yapılabilir.
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Kural:</span></b>
Saf şeker kullanmaktan hala sakınmaya devam edin. Çünkü insülin direnciniz var
unutmayın. Vücudunuz hala şekeri tolere edemiyor. Ancak meyve porsiyonlarınızı
artırabilirsiniz. Günde 3 porsiyon meyve tüketip, kahvaltınıza veya öğle
yemeğinizin ardına 1 tatlı kaşığı<span style="mso-spacerun: yes;">
</span>tahin-pekmez karışımı veya bal ekleyebilirsiniz. <b style="mso-bidi-font-weight: normal;"><span style="color: red;"></span></b></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Kural:</span></b> Etler
hala çok kıymetli. Kas kaybı yaşamamak için her gün öğünlerinizden birini 1
porsiyon et, tavuk, balık gibi zengin protein kaynağı olarak belirleyin. Tabi
ki yanına 1 kase yoğurt ve 1 kase salata ile birlikte. </div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSzPp9paKBCc4ncfktWNDPC_Tgnk98jEWqy03j5F1FaZY3Ig3zriM0ncvIjxtVWWjDfK3D9CpIiHIM4Embb_nU8BR9642e6F1DCbHoIEN1tEXLwwXwpiHjb0CPmiVDcJc2-cP80PwQwXPy/s1600/ara-ogun-secenekleri.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="514" data-original-width="619" height="165" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSzPp9paKBCc4ncfktWNDPC_Tgnk98jEWqy03j5F1FaZY3Ig3zriM0ncvIjxtVWWjDfK3D9CpIiHIM4Embb_nU8BR9642e6F1DCbHoIEN1tEXLwwXwpiHjb0CPmiVDcJc2-cP80PwQwXPy/s200/ara-ogun-secenekleri.jpg" width="200" /></a></div>
<b style="mso-bidi-font-weight: normal;"><span style="color: red;"></span></b><br />
<div class="MsoListParagraphCxSpLast" style="margin-left: 38.25pt; mso-add-space: auto; mso-list: l1 level1 lfo2; text-align: justify; text-indent: -18.0pt;">
<b style="mso-bidi-font-weight: normal;"><span style="color: red; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="color: red;">Kural:</span></b>
Artık çeşitli bitki çayları ve detox suları yapmanın vakti geldi. Hem
motivasyon için, hem de vücudu harekete geçirmek için<span style="mso-spacerun: yes;"> </span>içinde fresh sebzelerin( salatalık, maydanoz,
nane, havuç) ve taze meyvelerin ( elma, erik, böğürtlen, ahududu, ananas)
olduğu, maden suyu veya maydanoz suyu ile hazırlanan farklı smootie ve detox
sıvıları yapabilirsiniz. Ara öğünlerinizden birini bu içeceklere
ayırabilirsiniz. <b style="mso-bidi-font-weight: normal;"><span style="color: red;"></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
Bütün bu emeklerinizin karşılığı
2- 3 ayın sonunda ağırlığınızın %10’unu vererek alacaksınız. %10 ağırlık kaybı
yaşadığınızda insülin direnciniz kırılacak, çok daha sağlıklı bir bedene, daha
hızlı bir metabolizmaya kavuşacaksınız. Sizce de denemeye değmez mi? </div>
<div class="MsoNormal" style="text-align: justify;">
Sağlıklı günler dilerim. </div>
<div align="right" class="MsoNormal" style="text-align: right;">
Uzm.Dyt. Başak Kefeli<b style="mso-bidi-font-weight: normal;"><span style="color: red;"></span></b></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-20104078978698025682018-10-16T01:33:00.000-07:002018-10-16T01:33:16.729-07:001-3 Yaş Beslenme Düzeni Nasıl Olmalı?<!--[if gte mso 9]><xml>
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<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></u></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH37PAJ2E-CmKz4bq5xcf0YuLEhtAd7YAY_dAggvUcVXM8OIloy3eOG8dYXBsasx6gd5QimbLjS8Sl2NIksFd4-e0CHhHVnSAM5Xe1VUCasUNTPZo26Cn2MSR6uBZ_Mc_juWpaFhv74IRy/s1600/-unsplash-1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH37PAJ2E-CmKz4bq5xcf0YuLEhtAd7YAY_dAggvUcVXM8OIloy3eOG8dYXBsasx6gd5QimbLjS8Sl2NIksFd4-e0CHhHVnSAM5Xe1VUCasUNTPZo26Cn2MSR6uBZ_Mc_juWpaFhv74IRy/s320/-unsplash-1.jpg" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;">1 yaşını doldurmuş olan bebeğiniz
artık aile sofrasına oturmalıdır. Anne baba ve diğer aile fertleri ile aynı
sofrada aynı yemeği yemeye çalışmalıdır. Ancak bu yaş grubu çocuklar karmaşık
görünen, salçalı, sulu veya görüntüsü güzel olmayan yemekleri yemezler, reddederler.
Görseli daha düzgün, karmaşık olmayan, renkleri birbirine girmemiş yemekleri
daha kolay kabullenirler. Örneğin patatesli, bezelyeli salçalı sulu köfteyi reddedip,
ızgara gibi pişmiş sebzeli kuru köfteyi tercih edebilirler. Salça soslu veya
domatesli makarnayı reddedip sade makarnayı yemeği tercih edebiliriler. Bu
süreç geçene kadar çocuğunuzun fazla üzerine gitmemeli, yemek saatlerinde çatışma
yaşamamalısınız. İlerleyen zamanlarda doğru taktikler ile çocuklar daha az
seçici olmaya başlayacaklardır. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0dktucjFCjAABbQlex8PADDhzOkDomOEMi1y8uvmnoZgpNOA406QdGrfEW_kti7ds6bUIcg0fh4RdqxXQV2KlCMS-bmMW6MHTojhWRZduJbz3yCF5vTcyKv75JX3D-NzkOP7anSFCerdm/s1600/-unsplash+%25C3%25B6%25C3%25B6.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0dktucjFCjAABbQlex8PADDhzOkDomOEMi1y8uvmnoZgpNOA406QdGrfEW_kti7ds6bUIcg0fh4RdqxXQV2KlCMS-bmMW6MHTojhWRZduJbz3yCF5vTcyKv75JX3D-NzkOP7anSFCerdm/s320/-unsplash+%25C3%25B6%25C3%25B6.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;">1-3 yaş arasındaki bir çocuğun
öğün düzeni şöyle olmalıdır: Kahvaltı, Öğle yemeği, Akşam yemeği ve bunlara ek
olarak 1-2 adet ara öğün olabilir. Ancak ara öğünlerde çikolata, süt, tatlı,
şekerleme gibi ara öğünler yenilmemelidir. Bu tür besinlerin tüketimi çocuğun
iştahını kapatır. Ara öğünde taze ve kuru meyveler, çerez, galeta, ev yapımı
meyveli kek gibi besinler olabilir. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;">1-3 yaş grubu günde 500 ml süt
ürünü tüketmelidir. Ancak bu miktarın 200ml ‘si sade süt, geri kalan miktarı
ise fermente süt ürünü olmalıdır. Kefir, yoğurt, ayran fermente süt ürününe
örnektir. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Çocuklara haftada 1-2 defa balık,
2-3 defa kırmızı et yedirilmelidir. Ölçüsü ise 1 sefer için çocuğunuzun kendi
eli ile 2 el büyüklüğünde olmalıdır.<span style="mso-spacerun: yes;"> Alerji sorunu olmayan bir çocuk, hergün 1 yumurta tüketebilir. Yumurta çok iyi bir protein kaynağıdır. </span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH4GhnXD0YYuWXXrDWjNSuHtpm6itpvWDcB0J7jmiPyzklPIol_oBWkdA8Q0mgvu75e1_4VIMJfdHOw5qZ38SSQBlGVtE7T5PlNeb0aSKFhxkfUHbQnYswQq7LZp82VPsOMTKRde0y4AWW/s1600/unsplash.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH4GhnXD0YYuWXXrDWjNSuHtpm6itpvWDcB0J7jmiPyzklPIol_oBWkdA8Q0mgvu75e1_4VIMJfdHOw5qZ38SSQBlGVtE7T5PlNeb0aSKFhxkfUHbQnYswQq7LZp82VPsOMTKRde0y4AWW/s320/unsplash.jpg" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Çocuk beslenmesinde tahıllar çok
önemlidir. Ekmek, pirinç, makarna, erişte, bulgur, karabuğday, patates,
baklagiller tahıl grubuna girer. Günde 4-5 porsiyon bu gruptan besin
tüketilmesi önerilir. Çocuğun kendi eli ile 1 el büyüklüğünde ekmek çocuk için
1 porsiyondur. <span style="mso-spacerun: yes;"></span>2 avuç pilav
veya makarna da 1 porsiyondur. Çocuğunuza tahılları yedirirken yanına mutlaka
diğer besin gruplarından da koyun. Örneğin 2 yumruk kadar makarna yanına 1 ufak
kase yoğurt ve 1 ufak kase çiğ sebze veya pişmiş sebze koyabilirsiniz. </span></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Çocuklar genelde pişmiş sebzeden
ziyade çiğ sebzeleri daha rahat ve daha severek tüketirler. Örneğin yeşil sivri
biber, salatalık, havuç, domates, kuru soğan genel olarak çocukların sevdiği
sebzelerdir. Eğer pişmiş sebze yemeği yemekte zorluk çeken bir çocuğunuz var
ise her öğünde çiğ sebzelerden yemeğinin yanına koymanız, sebze grubundaki
haklarını tamamlamasına yardımcı olacaktır. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Bu yaş gurubu çocuklar meraklıdır. Ancak meraklarını oyun içerisinde daha net gösteririler. Yani sofrada yemeği reddettiği bir besini lavabonun başında yıkarken tadmayı deneyebilirler. Örneğin brokoli çocuklar tarafında pek sevilmez. Ancak mutfak lavabosunda annesine yemek hazırlarken yardım eden bir çocuk düşünün. Annesi domates, salatalık, brokoli gibi sebzelrin yıkanması için çocuktan yardım istesin. Çocuklar bu oyunu büyük bir memnuniyetle kabul edecektir. Ardından bu sebzeyi merak edecektir. ' Bunun tadı çok güzel, istersen tadına bakabilirsin' dediğinizde çocuğunuz bu sebzenin mutlaka tadına bakacaktır. Çünkü oyun içerisinde ona bir yaptırım yoktur ve bu değişik sebzeyi keşfetme arzusu ağır basacaktır. Yani besinler ile inatçı çocukları daha eğlenceli ve keyifli bir yöntemle tanıştırmaya çalışın. Bu yöntem emin olun işe yarayacaktır. </span></div>
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<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Çocuklarda nitrit nitrat eklenmiş,
işlenmiş et ürünlerinin tüketimini önermiyoruz. Salam, sosis, sucuk, jambon
gibi şarküteri ürünleri beslenmesinde ne kadar az yer alırsa o kadar iyi
olacaktır. Dünya Sağlık Örgütü işlenmiş et ürünleri okul çağı çocuklarında ayda
1 defadan fazla tüketilmemesini tavsiye etmektedir. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Ve son olarak paketli gıdalara bakalım. içelrinde birçok adını dahi bilmediğimiz koruyucu ek maddeler olan bu besinleri çocuklardan ne kadar uzak tutarsak o kadar faydalı olacaktır. o renkli ve janjanlı paketleri sırf merak uyandırdığı için çocuklar tarafından istenilen paketli gıdalar, çocuğunuzun hayatına ne kadar geç girerse o kadar iyi olacaktır. </span></div>
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<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;">Sağlıklı ve keyifli bir hayat geçirmeniz dileği ile. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Arial;"><br /></span></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-55264195927401397042018-03-05T00:41:00.002-08:002018-03-05T00:41:47.726-08:00PEYNİRLİ DEREOTLU DİYET KURABİYE <!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4V8LdaOP7L3IYawigW9E-1fkhlcOH4dkFSbCkAsXmqa7D0iGai3sWAy99BJSw97f3BtKcOLrMQGila12v8stJqpKGQC85-zitZH736zA6OiojnWGY2yZiOfbzb-rA6cEYXNf3iCcSBDY5/s1600/20180303_174827.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1241" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4V8LdaOP7L3IYawigW9E-1fkhlcOH4dkFSbCkAsXmqa7D0iGai3sWAy99BJSw97f3BtKcOLrMQGila12v8stJqpKGQC85-zitZH736zA6OiojnWGY2yZiOfbzb-rA6cEYXNf3iCcSBDY5/s320/20180303_174827.jpg" width="248" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; line-height: 115%;">MALZEMELER</span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; line-height: 115%;">(20 adet kurabiye) </span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoNormal">
2 adet yumurta</div>
<div class="MsoNormal">
Toplamda 4 bardak un (1 bardak beyaz,<span style="mso-spacerun: yes;"> </span>1 bardak siyez,2 bardak tam buğday unu)</div>
<div class="MsoNormal">
1 çay bardağı zeytinyağı</div>
<div class="MsoNormal">
2 dilim beyaz peynir </div>
<div class="MsoNormal">
Bolca dereotu(kıyılmış hali<span style="mso-spacerun: yes;">
</span>ile 1 avuç dolusu olabilir)</div>
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İsteğe <span style="mso-spacerun: yes;"> </span>bağlı chia
tohumu veya çörek otu da eklenebilir. </div>
<div class="MsoNormal">
1 paket kabartma tozu </div>
<div class="MsoNormal">
1 çay kaşığı tuz</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Malzemeleri derince bir kapta karıştırın ve ufak toplar haline getirip yağlı kağıt serilmiş fırın tepsisine dizin. Önceden ısıtılmış 170 derece fırında 15-20dk pişirin. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bütün hamurdan 20 adet kurabiye çıkarırsanız kadınlar için 1 adeti,erkekler için ise 2 adedi 1 porsiyon yapar. kurabiyelerden 1 adeti 3 adet diyet bisküviye eşdeğerdir. Paketli gıdaların tüketilmesindense ev yapımı sağlıklı atıştırmalıkların tüketilmesi herzaman için bizim tercihimizdir. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Bu kurabiyeleri merdane ile açıp ince bisküvi şeklinde de kesip pişirebiliriz. bu şekli ile de kabaca 3 dilimi 1 porsiyona eşdeğer olacaktır.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Sağlıklı ve afiyetli günler dilerim. </div>
<div class="MsoNormal">
<br /></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com1tag:blogger.com,1999:blog-4007870133434921972.post-1304498778965954722018-02-20T05:18:00.000-08:002018-10-16T01:35:31.334-07:00ZAYIFLAMA SÜRECİ – ERİYEN KİLOLAR NE OLUYOR?<!--[if !mso]>
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mso-hansi-font-family:Calibri;
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G1tbblXGBwcXN4Ir7irZWXJxL58+bJ///5+/frhFa+Ojs7kyZPfvn0rdzsO2cT9HgAIgsAnDCjyjgoKCuTWMgAwdOhQRRqHef769etlI9aZ3qxgD3n//j2O9WDQuXNnZXsX4+9fVlYWHR3NjKsmTZoooiriexl3T9yMc+fOHT9+vFAolDNg6+vrL1myhJZp4dzcXDabDTJKwaxZs5SSvzIwzmZVmEXwTw0bNlQwPK8K/C4SKS4ufv369bNnzx4/fpyfn8/EOP4PkwhTNTmVtaCgoG/fvnPnzp00aRLjGoiBd0Zkn6B4+5SVlckyTlFR0YULFyZPnuzl5SXbV7S0tAYMGFCem9atW8f0e9yfdHV1sXJUrQyZmZly5hUASElJqVZmsTRaPz8/X9bHCQC0tLRu376tYN1pmn7//j1eCjFwd3dXKjuRWCZoCJs2maGFlZpq24FhQ1kSwe5n5YcrBs4bhm9knH3xBZaWltgwUfMxMmvWLKhSE8GFUhS1f//+GpZF/w4SefjgwcyZM1u1auXm5mZna2ttbW1mJnARuXTv3v3qlSu1Xtz/HRQXF2/btg2ro7IkcuzYsdWrV+fm5h45cqROnTqy/UZfX3/ixImZmZkVRjQoiJs3b6ampjZp0oRxHpXrQBWaPDdt2lS+o+OTmarF7Nmzy/fL1NTUauVnfk1MTGSExH8bNGhQRaRMeXz9+tXT01O2srq6un///bfiT2CEycrKwuSOn6Otra0gmYp/zeVTfpRiYMLFf93c3DDTXb58WdZRDQDmzJlTXjbVMHjw4KpJBKPCUGkVUDskwgyY3bt3y80PsrCytDyXlyd3y58EU6jsX+anGj68sLBQKBTK5sjD30+ZMsXQ0JDH41XWLARBODk5Md4BisiPcfbs2cTERFNT0/LdFwBIksTdtEGDBsxdpaWlOA9obm4u08mYD87OzopYWHv37l2+Ftu2baMrb0ZZyS9duiSnkYHyDtclJSWMkziWn8Vi4STD5RuqwnUfRkFBAXPuJH5OaGgoXsso2CW2bt1a9Zwv+08ej3fv3j1a6pkOMhyqrG27MoilAU1VQ0tL68aNG7VSYu2QCNZRr1y5Ymhk+LMrYzdbBLK+c0FBQd+/S04M+z+1tKm5PC9evDA2No6Li5MNAxOLxd+/f8/Pzz937lx6enpMTIy1tbWRkRGfz5frXng5Xa2Q+MPLly+HDBmio6NTvssye41HjhzBzqDa2tqJiYm9evWKjo5u0qRJ/fr1Bw0adOHCBWYmZ6ChoaFIx2IGAANFcnkywmOvWdkhRJIkPq5FKTBxN8yjNm/eTFdOGRXam8rrRPPmzaOVmVSOHj3KYrGqHbQMli5dKretKxAIcARTraC0tBTnSagaDg4ONTfiYtTacqa0tFRimgIARACzZEYERZCAgEtIDHhHpQdz/HkSKSkpefbs2cOHD+/cuZOfn//s2TNZe00NcePGDbygaNeundwJQKWlpfn5+Tk5Oenp6StXrhwzZkzTpk1lV8v4g4aGxqVLl6ouRSwWb9++nZk8K0Tbtm1fvnyZl5dX3jeEgUgkCg0NlftSQ0NDkV2J2NhYuRsDAgKYIXr79u19+/bNnj27W7duLVq0iIiImDhx4rt37/Cvr169Yo6tZyrOHEapFFavXi0nxrp168pfVlpaytgO5bpcTk4ORVHMugNUCsa9cuUKE45UBRiesrOzMzIyYr7R09NTgUCrQFlZGfagqRq+vr5KrR+rQK2RyNOnT7E5mgQEgMxYVN/QsIR6vjwEFIJ+js6Hho4e4VIXAIYMG07/QRJhStm5c2dkZKS9vb2pqamBgYGlpaWtra25ublIJBowYABWMmuCmzdvMlaJUaNGYZW4uLh41apVQUFBurq6zEDlcrl4IpLtYbhLjRkzpooi3r1717NnT1nqKa9IDx48uLS0dPfu3cw6v9q1MQOhUIgPhawaTEYvBgMHDiwtLT106FCXLl3wCJFD69at37x5Q/9qhmSAVTAFuwRz2dmzZ+WsmJs2bcLXfPr06dq1a+vWrevTp09ERESbNm1GjRrFmC2ZUmRNm7iVoqKiyi91q8aTJ0/09PSgOhuE3Itg7NnLli1TqjhFIOdMXCEaN25c830ZjFojkby8PPxGKYIARHTX06H7jae7DInR5mlQ1APPenSnwSc9vAiAunW9v32tadS24sCvZ8KECVXrnM7OzkrtDsg+Hxdx6NAhhhpIkjx58mRZWZmcW3S1qMLHqbS0FOveIDOtyXZNbW3thQsX0jT9+PFj2VS91YJ5wvDhw2kFOjQ2/sveGBcXFxMTgzcsK3t4ZGTkly9fZHdS8V8LC4vKEnZU3eCvX7+WO4xu69atRUVFa9asCQgIYPI2MggKCsJTBb793r17DLMzoh44cEDB987g06dPjo6OUB2JyIJhkLCwMJz3qHbnVNno6srQqFEjpj1rWFytkQiTWwGTiC2Pu8LafH0dG1cdLSBJHz2tTgZ8K002APA0NHGypj+mjOzdu7cyrV4WyjpuY8hqOtjxAfeP9evXr1mzRsFexdyF9zgqxI0bN7DrB+6CcjNbvXr1GLOibCyG4uDz+Qp6WO3evVuuPRmCLt/OjJwIoblz5zJrGWbbgrEEKdsZvn//7ufnJ1tWmzZtmPAz2dKZhvLy8nr+/DkuaOrUqXKN37RpUxVOwGbSIykIRh7ZpAe1OxZ27NhRLaOZmprWliGm9jURRAACEttG8B8OYmlzWEYanDoUyaIokPoU/BkGKS4ubtasGVQ5UTAWctUUvK9fv6amppqZmTHDGwBatWol51JZLQwNDfFhHxXizJkzeKzK7B5KbKipqakfP37El4nF4piYmKrrW77uANC6dWvmCVXXtzIrQIVLJ0ZUFotlZWVFEASTIB4AwsPDmSPalO0PYrEY6zVyFYFfmUtOMMxZHz58wHYl5ic+n3/27FmlBGDQtWtXpRocX4k9dH8H8vPz9fX1q33plpaWtWKOqTUSuXLliuy+HY/LcTY27uhgN6muy1Y/95P21lcsTO6K6owxYwOgpKQkmqb/jF312bNnsnasKtrU2Ni4oKBAkWfKdvfc3NywsDD8HNkkDuUNH9Wibdu2VRT66tUrrL0zvRAXx5y3yqSlkV0yVAvmMiYxV7WD+eXLl3L7yooUh02Yshfb2dlhzw6VpxPGIUKWJirjMvwXRxsvXLhQTuz58+fTqmoEODeqgsAlWllZ5efnq1brasGEI1crhpmZGabOmszotUYir1+/FggELA6nVVDAzMjmx2I7POoe86V7zJeOzYsGJr0fNfLtkBGvxyTfsuC4GfIi2kd9/vwJG7BqS4DKcOnSJUWM5wBAkqSCDnxiadDntGnTGMpn+q61tTWbzQ4KCuLxeBV26MqALRpVgAl+Z0iEIAgulxsbGyub4pzJ3F0tGNl0dHQUNy1/+fLF1dVVwSIqK5TFYuGjamoCnJFY8RYmSTIoKGj//v1ydDxo0CBl7amyyMnJUWqXF351LfsdmDhxYrVvAauE/v7+X758qcl6qtZIpLCw0MzMTEdL+8myVXT2fnrflpJls98l93/TsdWz5v4vBnYv6NP5rqtFvr1GLz+B0LPuqdN4Nfh/hURwZ2LSlFfRoPinR48eyTo7Ma/EwMAgLy9v586d27ZtU4pE2Gx2tXm98/LymBwQctNvx44dmU1WZppVHApGi2DIRdAqCyxzfHx81e2sCLZt26aItUu2aA6Hg22uTOu1bt0aO+CpLMzr169l962rBZ/Pr/luYNXIy8ur0M79S1tITTPYFvafJxEci8EhyQsh0XTTHmXhPehRk+gVS8vWr/6UNv/NuCGP41vdD3B/0UK/f7BRdGxCZGQbbJP/3Xj8+HHV60OmSQFg4MCBVXg3Mjh37pxQKJR5Fz/HMxND9fTpUznjv1yBAIj5AwBOTk7YrlE1f+FsESCjnzM8wmxwnjt3DnON4lDqLHixWFzeVaTyemL5EP6Aq6utrY292lTruMwLOn/+fJU1Lb+oIaQfJD8JBAJmSaXybCx77pQisLGxYRxnfhN+/PjRsGFDwBsdBAEIIUSA1FIEgAAIphmqVYGrRu2QSElJyaRJkywtLQGh+JiYS8vSSlOmPLNvm6cZ+UTUnm7TnR48qXTOiu9r1/+bLOwT2fBA1uGtW7e+fPnyD9hWP378iHfgFHm1+/btw4Ft5QVjvjlx4oRsCglZBqlbty5j4Pzy5Qs+qrZ8vyYAISBIRJCIRARFIQTSpFjV9uNt27aVGxiIsZPhDZovX77Y2Ngo3qednJyUzeiDE3kqAIJApNRURGAzDgB0k+5kq9wB8I0vX77EYe/ly0UI/4ckjQQEgcjyWmG1XsKKoKioSKkNGiaC5neA6ULTp08HgFCS05uibAkWECwgKADKgK3RzI3Xwk3bUIMFQAJAkyZNVNiWYlA7JII1YZzCHwAahPqtWXxmQItTQ5se62i4YTG3j9jAo0zXi3ZqfD7ONC/vPHPjHyCRb9++lffvlgOSOiwwZ7tXRiLnz59nfBPkdBCCIHbv3s1cKZvt8mdBgCcEAoAEIAEoIBEgkgBgEiZX3SYfP36U2/SRlUFfXz8lJeX69es437ciIEkS+zspheXLlyvycIQIAiEAFgBlra+py9EEBJo8Leb03Bp2gB8/fgQGBlb8RpHUZ4fN4vIk61lE/EIi7u7uijjXVYuioqJqDZmy8PHxqfkBF5VB1hmPzdUwREQHkj2ZYMUDAgADDrmsp8HVRYIbiwUr+xmbaXMAoGHDhjXxXq215czly5fdPTwQILYGe8mUJRO7XNi+8NKBLQ9y9t4PcTixqeUCOm4Q7e3bzZUaOWYyc9efIRFm6VF5X5f0rQkTJlRxiPHr169x+jw8tcr5a3Tp0oXZH8Hl1qtXr3xRWMc25pOt3PWH+Zt2tjHToSh7B8dXL19W2yb4p/ImD8Yig2FlbWVgYKCgLUZHR+eff/5RtlWPHTsmlw2kchAmOqxBDfUW+Vr3sbVAWOeSyZegbNFyYPLXy79QBABGvWNSdi/btHbmxqSY/iZGWnKSMbE2NZRBWSNR/fr1sRXmd4Bp1Xfv3tnZ1gEAINjGXN5KXfP6+uax/sJ7afZbptqvHmWSv9oyzksbfk1tqwJUJxHZps/MzGScnZ3sRbf33EuffvPAyusHtt3cuvTq1mW3mvkffvHs4ZMju3U1WUbGZnK+ob/V6+z69esKGr3q168fHByMd84rlKe8exLzoW7dunJRmA8ePhQ6O0sukS7OORQVYK89I8puX5LjztZ2K+rapbk7NdPX8QsIfPfufbWNwHQOTIsV0IS0JIqkEEinYjz//jSfEEgyzBACgsvhnjqlxGHUWAa5EBh5EX4qAmQbN63scQG5o9staeA11t5MX0vr7IU8umY2CFls2LChfDsgRBDIMKXTzue5LzfNfrhpxt2ZvW5GBy/icX56IbRt21bZ0zYrQ1FRUXmtE0Bif8AtTSAE0uWVg4MDs+z9HRBLMy21iWyDBeHwdNJ6BV/s6X14YZOCtU0urgg5Mc/ieppFEztNDS2dGibZqwUSuXDhgqwjhqGe/Y0DdzamXlsx6+rE/mdXzb+6fMp9E5jm6ubaPiGe4nAAwMnJsVOnTqtWrXr69Cl+SG29zvJ4/PjxjBkz5Pyjf33VCKQGtgcPHrx9+7bCzl1cXNykSZPyQxf/09XVde3atTdv3rxx48bff//96fOXkrKSHdt3cThcAAIAtLhUGw/+mq4Wlye6PVnb+cL8fssaB8wQ2i5yswvW5jcMalRUVFT1iJIddatWrapsABOIRIjEH+saaQs4HERSCFEE/hJ+qg+k5EuYNn06LkGR9sQClJaWMptT5QcwIgkApMNjT4+xvpvacGds/fXtfbYHebY30hFYWha+VT2jcnncvn1bNpEKA1Mi9vza+7MGXczZcWvnshsnt1/vFXhJjwzGLMvlcplDZ2tOZMXFxc2bN5cTgEAEG0gCOCSQBFAkSSDEwiYhLS0tpZJjKwvmsS1xlgIAACAASURBVPP+kjiwaLDZp1Zo08sRvYsoW6/5z1K77SPMuvvrsAikb2CooHtUZagpifz48YNxtZJ0YyCjG8+4sefx9rm30mZdXzz+TkevS3XtO//sYein4u3g4DBjxozaCkmuDO/evcPLkMpgZGTEZJqkK+lYFdo44Nf9EVNTU1NT0zq2dQL9A0emjFy2dBmLwwcgwz11Nvez/nuJ780pbptaWq9oZL8lxnd795YrvZynCOvos1g6Onr37t+rrGhZqfCv379/Dw4OLi8MAYhABPYY7tJAf2UDpz7WViyCAoIigbR3MDI05CV28mzoZ+VsrcUQSrvodjStBIljGcaOHVthYyJAAIRAX2NTf6u///I6NSVqZ48W6wMdltuaGnMpMwvL2gqbxvj27VvdunXLC2EB/Wcl3lg248bYpLNrF1w5n/NgdNQlfWiDScTBwQFrjhUa0ZVFWVlZhw4d5EQgEcmxZ1ONuCx7NgIWAUjydhCBEFqxYkVt1L5iMDW6euWyJk8TAMz0NZ9tYtPrydIlJJ1FnFtiLNDRxtObmalZTVK90zUjEZqm6aysrIo26rV9zJM7193fwu6IEG0SGnUcOCCmaWgQSPMEYIWXuToiIuK3andZB7Oq9gVicvyKZVD+ORXGpMj5a8j96GKmtby75f15wr/nu99ZGXdlzaid3dqsauyY3sJzg4/tajvzACM9PPDWrV9HVzcxysp28uRJ2XNDpAUSJCIByARfgwvTwjdHBo+3t+KQFCASAMaMazm0l+uJXbFZa1sdmh0QYGYcHGgNALZ2TkrtOGIBMjIymG3mX2tNCPS5mSkOz1d77O3mlNHKfkuU6wEPu/ameoDA0Mjon8dKm2CqRufOneXbHUCPCPbTPL963q30RbcO7bqTs+1+oMFBTWSPScTLy4s5ubpW1IGhQ4eWk4Fkh7HZd7jcK1x2NzbLns1px2ZxOSQQAODq6vrs2dOal1sZcKU+f/nsJnIDAH8Pgx/7NMv2kSVzqLLd5PudfDsrfbzL6+zs/PFTjUafiiQiFpeJxWW0WNy5kyRhN4fNcrA18q9vK3ISSJOJGLLAkgAtANDgcrrER/Xq3tHIUF869AjZsRcZGcm4jYh/RU2qJ6bFxSWlYWHNQaIEIam/wi9o167do0ePZEuvcIL68OEDYz8rTxwIIUSQJJLGhgDROVDv6iyH54vt7s61P9zPaUNzm6xBfje3jTizIi53eeeLC+J61asDJEkiAgBiY2MZARSs3ZAhQ+TGMIlIACLURevmdJ+NUT4bg4RDLQ0JkgIADRLG9/UvOBX7OCfm5amwx6dbXzkQs31NsxEDGhrqczM2bqJpWiymxdI0qNXi8OHDDDUjQARgHZPgcTnbRli/Tq9/bXXi0bEdtid4Hglxnmqlr63JAQA+X+tOdemLlMWoUaPkBzBCBIEERJfWrsf6t7+UHHupgd4OA6IpYzNSLYNJFZBNNymVgaCAIgJZxBoWdxdbYwzFsmKxtVgUkDjdjpubW9bBQ/j237ScLxOLO0R3BIC6ItMv+/TFmah0DatsBfp3l1EdK8nWeIsWLUtLVTy2CkNlEhGL6bK3//5rZWUHAOEhTunTog+v6HRyeZecNV27x/r/MjtKzYoBft7JQ3r4eLsDAJJsbfy8zMXFZePGjYzVmhnMNakeTdPbt20hJGIAAUCW4xHGySIlJQW7S1TBX8+ePWvatClUMP0CICAQSSASgNDV5MztKihY7vx0fcjzHdGnx/ilt7DNGuh/ceuwy7vmbh7Xft3w5ocWxjZp5C9pCkB6enpVH1lSHgUFBdbW1rIiEIBMdLknxtqfn9Rke4/QfQ3tww20AFgNHHkbeptdm+r97trIF+eiX54L+/IwqfhZ3xuZrW9ld/SxZ61b2UNc8gTXvWoN/6eqfPUqEy2FECLwQgqoMVHGhRuFt2fbZ3Z12tezbnZ83a32pl4Gkis5HE6eNEVmbYFJTSA7gAGgvo+wW2w3LjTWhEYssAQSmPder1692iWRx48fyyZSQYBIIIggChYjzQy+5kKOZipLazhXazbJ78+hTDjY8Mzlcpkk+7UojCwGDhwEAFraRkeXudNZQO8Heglsn16XzdHBrTR6rCSFjcoyqEoidBlN0yfzTnE1NUf1Cri9f+ydzHnbxrXZOjJ896TwNdO6sjhc6chF2NUHEAEAVuamg/t1ighvShLkTyKRjkeCIJo1b75v3z6mVjVs3PcfPnh7uoOmPmgaAaFBSEYaEDLOjHILq8q0XOabf//9t7LMUQSQAGCgxdk4xOrNOueHS51vLgi6vLT3xZUjj45qd2374OuH1lw/uPbU+jHZC9otGDHdTHcgAYgkEAICAAICAhRMq8UIM2fOnF+rgCZ3MH+6ou72BK9N7Zy2uds4aXK6Nja6u6ReQUbz7R1czqzv9bkg8ePDDu8fpny4HvfxTuyR9CYZc5sum+c3dnSyIs3O/FRQUPBz2CBEIAKAtDNj313mXrAz7trS6IP9vA8lOZ1u6JAg4CGSjbssQkjlI8QrQ3mnFQQEm0WOHNLT1MxAMnsQQBAU09Xc3d2//XpGd02A64JjeRkSQSaE9iX9Tl8SerzqqXVBQ+MUpZvD0c0kjDexdPuwCJIkCQIAtLS0ajE3YnmMSsFqGrtFmP+1Tb6vdgkuLA0OqN8AvzQWxT585EgNi1DVJiIuo2l62YqVzUNc7x2ZeC0r/fK+tKz5A3ZMbJm9ICa2+QqEGFYmgEAEIkipHUSTy3UXOpEUq7xXshSshISEyk5RVlRAsZim6fQ1awhTD4Nuq71H7QkYuVEncop2vfYsXQECxGJrsgysEHYHlsF0yVbFz4eUX159/Pixffv28gyCEADFZbE3DLF5vaHOP8scHq8QnhphtyPefl+iZ2b/FqfTBl7OWnXt0Kpjm5aP6JZmr5OjD2kEwZFM4wgBgI2Nzbx5816+elVhdcp/U1hYKDl+BQEAsjPl3Fkour6kbdaIiINxnnMtTEdEmbzMsL871+NYSvjuPqH7oqxvTPD6Z0vgu1td3t+NKLydeOdE53MH25kZUADU5MmTKyuuvCSyYXgIAYkIANSnhXHhJvebi/1zRjfPGhJ0pZ3nXAcjHU0WAIFA4jDKLNxqC1u2bEFIMlchqZrZJLB+57i2AAAEgRBI3FWxQQ6QhYVF4b+F0vqIaxjDhdvkwoULTJQWAgRNIPxzxII38+1u2WqcYWseI7T3s7R3EkYzSaNZFKVNkEjiNDRhwoTaaIaKMWb0WAAgEBAkt56PX+8endy8vRHBxUEItrY25c8kUhYqG1bFNE0PH5YcGux25+jyhyfW3ju55P6J1XuXjo8P28iD8xqkn5YmRREIgEDALm+GAEQAl8PX4esb6Zpbm/r7unaICOjdI2pCkkvzBroAIBQKGb9G1VBSUtKiaVNeg84Go8/03Hxv29XXZmPPW0+4YDooU7/FCIOwwcaJ6RRHU25hoq2tff68xKe2wnWNWBrC279/f+ZegkAEIgHICbFmb7f4Pt/T9uWeFlemOe/r5pyZ6Lqnm9POTva5rZwne/Zq6HzImn/EEE4YwUlzdICFLLEjCYFIppWsrKz69ulz6rTk2Dq5I2ZkxaBpeu7c2VISIQa1Mfl3g3PuMOe9XYXZLUTrQ82erPd7si3uxCi/3V2djrcTHQ3QPlSXOBHrfH1CQMGhll+ejX9+Pmp6oA5LSuiJiYnYibNam1RpaankHDwcEkMQAFRqosX7nY6PVzoeHeR0safbQT87e0MNABYgEoCFEIkQ4rBYaTKhOjVXSU6cOMFmswGkSyoEXA5r4oh+Bka6AKRkZxshAlEUQRCIAERSFJV9JJumaXEZXYoNfLUBxkpFAEE0RfXfNWjwyBcugcYZFu8Yqb2fpbudNE8mjGYQJJ+UuC/X+PzdqoGznEk6KiKDGzWW8j4CgKioqJoXUSOP1a5dOiGE2oeHpY7eMDN5Q4+2GzzMD1npHotuuk6g13PV0uatWth1TXAkAAEQpsb6Li6Wvj6ObUJd+wV6TW7ut6pLk7SZHceujFy2p9P2U10fPkymC/f9OBpxbqVIj8cCAAcHh5rkXCgsfGNuZsrWr2M2/JBl8nG78WdMk48ZdV5qNuqE+dg8wfAs0wF7tJyCZCkEN7Wbm9uR7CNM565MC6BpOj09XSYwh/S25z3PcL2/3PvWik73to+/umbEsWH+B5Oc9vd2Ox/luc/WLNlcTx+GGcNZSzhujo5Zwhkeaiq3V8VAU5PXt19/vG9SoQxiSZbAl/iYDpJEW5Ltnu9omzcn6tAgv6OB9jem2hVsdL8wOfhQctj5Th5pLoJFXtxzsY6fX25/c3X56RjnywtapPkbjdDS4JBsRjGMiIjAs1O1y0nJlgR2LkMkADG6g9n3TLen6cKLIz3Od3EPtdUBIPTYrFVerEgzrtQwBWw2KykpqYaTBIP79+/z+doSNiMIAGgdFtipQ2sAIBFJ8vk4xABH8ZAESQACgKaNwt6/fiv3QlWG9F28lvgBAiJsKPIei3hAsq+xWGcprWOE1iGO8XLCahSpN4pCFCKkL13WvaDWMWXKFKZH8fn8iIgI2aD2sWPH1rwI1UmkrFQcFdUOi8KCSEPI1YNTunDCT5R1/+LQht5TbuUlDenh9eh6/zoWyNnBLG9d21s7ez+7O/vN+LafgwN+NGlU7OJxN9A9dWPI4gNtk3c2X3myw/frCws2NXy626e+UHLoZI8ePVR+wQ8fPtDR1gYA7ZDeFmPP63dN1/GN0W831WLkUfPkbMGIw4KhB/TCx5IyqyrmE4/Hi4uLO5N3prKHM1Ll5+ePHj0aBwov6mX5brvL43THB4vtjg1wyhocdnhEmwP93K7GeB22txrjYGitzwHE0kdjLYgL5ijPGl3jo45AAACBELIy0vG2N6vnaC7Q/3nmZvfu3bEnvlzpsiN8zuyZAMBhkdlT7Z9m+J4Y63Oql1dmI9t/MoQvNgnPpDhf7+G2wcfWWofT34Z4MCuylM4pKcu+2Kf+SjtigT6/u4EGIlnSOBcAgJiYGOz8VnXjr127lpnWCEQgRArNeTmz7B+nu2zp6dDY0YBLUc2tjXu6GB3258xpoD2+mZWbhS6S7t4ZGRlNnz4dZ8avCT59+iRJf48AEKnF1RzWP9HAQJ9ABAsBt107zvChlMiVBCBJigQKHMg6XTT12hP+UcG7t+0pLvtB07S4ZiZ8pq2wgQYBIIJipbE4BSxBHlvrDKl1lDDYQTmNpMwXUNymbAQEAsThcEeMGP774mhomu7RowcAaGho+PjUj4+PHz58eExMTN26XjhRQK2kNamRs5nULoAAQBslWKDTApRjwjp5NHP2zJGTcrMGrZos+JY/cN0s50NbYq9vb3F6bvMXm1s+WtT+wcQ2j2Z0zJ8T/Xda7OZt3Xce7JN3bsSLm3Pf7OzwaJv39bVuVmYSY76Bof5jmc1XxWWjafrGjRtaPB4CINkaBu2nGUSM1Y+ebT7yuGBEtmDEEcGIbEHyMcHwI3qtkvl12+qF9tFpMlC7bntSz4KQkom2rs6cOb9kGKlwaUPT9J69+/T5mudTbV9tFj7b4PR4jfPJYaIjfR0z+zjd7FDvhLPtaGc9U30utpwgpGFAjDZDG/XIFAIZAYC1sW7P5h4zOzdc0CPor6Tg+d2CQzxt8KTN5XKvXLlSdfULXxfaOjiQQGxKtvq8x/HGHNH1Ae4D65luSLH6tN31bLLbX01sLHV5AEQ3C+rvUcFiOufHt0N5CY7rRNx0Ab+FLhvgp9ERY82aNdU2+82bN2XPjiMQAYAM+ey6dXgGfA4A6ljHdGWoy7qWwmmNrbfGOzwfV/faaFdLXQ2QBqUDwMiRI2uiCODtpLZt2zITAYfF1tfXBekOIKGtzWrWnDNjJtEpHgAoJ9RyN7ffFX6XS/oN51OUMatDu/ZPpZmia66SFBYW4hBqAhDlSrLuaHqeIUO3EHXXkfWmEXZzKP40iq3BJYBEJDlzRvX5a1QA87QnT55YWVnhSVEoFAqFQgcHB6FQ6OTkhJOZDhw4kLnlT+/OYIwZMwYAJIkJCNAhulsTp/XgfHL/fX+f738ju/fl3c6f7yf+eNi9rGDg3pWNTh7svqiP9axQiytp7c6vbJF/rM+1kwNHjEhek9qz5HnqtyNJz/dFvj4z6Owy7/qOEnc6kqQOHc6Sa5pqga+8fPmyhqYmZgRKU9uw82KrcefMk48LRmQLkg+bDc8WjMgWJB+1GH3aYtxFk4TFOkFJWl7tSCMXAIJgUVoaktiTcRPGMo+tYmmzcNbkGwvqvNrk/HyT0535LkcHuB8b4n6jk9c5H8chbgZ6OlwANoEIQBQ2IpCIj6dkDzvz1J5NlvUKXZwUnNo5cFGfZquGtls9JMzaVJI7B2cAq6z6eKds4eLFABDqrv10vXPhBvdlCXY8LseAx23jq1vXRpsgSACKIFgmXNYYES9/RfcHszseDeZs9tDZYKnlzeVILY4/ERQUVG2QWHFxccVBtAAAiEAopo7ZzHpWC0JsD8aLLvd1uT5YdGa40Nbgl7MsKIo6ffq0gm+2MixatKgSMSSznLaeodX2jY6NmzhPMhl137r7Moe+a3V639ZhNWMBgH/Dhv++/bdWSISWnhBIIoICit2ezb3Ast3NNl/GtV1G6SzmcOpwCKAAAcVi5RzPwbfULolgC9qHDx9wduEq8ja5u7vLHvyqWnE1IpEzZ85InSZJ3CV0iZ4GsNXTeeHrfyYX3kx4czbw/f0BHx6O+HAn/u8TYS8u9u3enDVmYKMXF3oeT6p7vk/Tx4vit6f3SN0cs/Nkv8yTnR7dGfslf9v7PU0z57px2WwAIEkyM1PFM4fv37/P5+sgQIggSQAN63pmycfMRuUIRh03H36E0UfMRhwxH3VSJ6gHblYBD9qINMY0Mp/kYeuvpwcAFMXOPnKErtwwgd/Z1w+Ff6/1frXR4cUmxyszvXKGuN3p65XXVtS7riGPzwEgKUQQiAAgQLJTgADA1EA3tVfzv7oGdmnk1MrbJrmt1/Y5Qw+tmbExuX2Yty0okPEMGwU/vH8ncnEBgAZOvKiGeoZaHAAcgw8ACBBFEhQlyUIAjbVhnRd5tpnmfg/N7RY6ArbEVi/bvaytrRUJky8/enGcGa6duTZvZu8Wi4c0TY0QpUXZp3V2jvM3B2CRkkskwcdYqa7JQMrPz2fylcnJQyASARhoakYMSA9Lzu2SMiz+eMzwc959T2vHHOWTbiQJJACkrUyroQwM8G4RQiRFkBQQhDNJiNjIiCQ9SZYJiwAWSVCYQdMz0unaDkAVS4PImXzdFTtG4o1Jgjh48CBds4rXiESKiorwRIQQiYDAfosUmPC5ermHkj8/6/T5Qbv393u/vzfk7c3oDzc75J+IndhT+Pbx8FcD6xU2DHoX2viDvevFUPfpm8Pm7Q4fvD1s/Yn4ost/Pdvs93Cbr9BKEwC0tPh37yqdSA63yLv37+1sbQEAIYIE4BhY6zTsrFMvSjD4oPm4c4Lko2bJR8xHHDEbcVQ3+bTOiDzvhgHjWhmemBF2ZlzL5fWdlrrZ97W2wq2fmJhY4XKGKQ5vEr48mfpkTZ2i/aJ/FrifS/bcECds6qJHUSyQHCVKICABIZCmutDR4iS28FnRu1lcoDUew+187bNXTTq0bs728QnBrhYAEBwcXLVGgHmMpumNGzfKjh1SEqaB01oR0sRWkgRjAk32GJHmRldevC6PQ7EJgsSpNpje1r59e0US1fz7778yG73SSFWEsAJooK/z8OT0D3mTzqR12Tup2YXUpj0bW2ADEEI/lZGlS5dW1raKY9iwYYz80v9xvDKJEGhwdGK8MjxD/onxOdy076QOu/w8lnA1QgkKURTBBmk4fK0M5nv37uETTgmEz4IkCCAQVtglzrQSq+rMmTPp30MickfPlOdWpvF79+5dwxJrGoAnH06CAxP0WDmxttdG2z/e0qzwassPf3d6dzP69dVut3Pib58dcGKNzz+p0Y/HtHucEvF4ZJv7f7VN39Fl3cGk46cHPLq14PX++Pwdvnc2e9kKNFgs1vChw1R2Wi0tLW3VqtVP3iUoiiARgIbAxSA21XJMrtnI48bDs/nDz/qMXLdwUpeLs73z+tru6+R/YGi79MhGi0X2wYZ6uEotW7RSwP4n/lH0Y/mkHhPb8ye3tWjqYqityZK620lHtvR1GutqxwU5j41psLRfi7mdAxJD7Az5mk4mWqkDOhzbOO/gyulpg1pqUWBlaYUP1qy6k+FeWFpaKjmbrpLtHkYGAiEAgiRIaw4HCIpAJCIIAv3MVh8YGIgPr6i6XPxqDhw4gK105Wc8nqbGzQNjPuVOeL6v39/rOj5c2iy6gQkACYhEUiHNzc1rJe/569evXVxcQGrlpUiKBIoFFAISARjqOCf6bglrdDqw0cWkuvvbBk9h8Vggk6Vh79691dZXQXz+/BlLUi3w2Sm1josXL+Kz3BWBv79/Dc/TrCmJnD9/Xu4oQwDCRYfIDuQcaMA+4qtxNkn49zqv9w97FD4Y+LVgwKkVfv2F3LUxjhcmBdzbFPXy0tBrJweljE7Zuqo//XTuh70xjzZ5vzkUNjXREgBsbGxevXpF1+DV/vXXXyDduJVOfQQBQBKklkdLvYHH6yQfGDux361ZwkdzXO6u6XlgWMzSQIclflbbPe2GWVtwKOzGLsm9qkiD3Lj/j5GJlbQpEMh4f4DEHRvZW5nM7Ba6qnejxUnB83uEzE7wm53gOyPeL31Mp+MZc45lpO6Z3r2Zl4WXd/2bt27TikWa4gu+fPkSGRkJFXrlg4wUiDGjEoCARKTEIQshAGjXrh1O3idWwAUe/8rsI8qVS1GspVM7Pz+S8s+O3jdXRmVPDvK21SfgZ+JCMzMzrE7TtTGADx8+LDn8CFFsxCIbs9BYNuFCgRE4eIR1CzjYyXeHW9jduIb7EwPX6v882JSbnDyitKS0tjSCkpKSyvIkyGHixIm1UnFZlJWV4R0P2QNMqoCjoyMOaP4P2ESYpdcvKWoRAiDNuGRmkNbRxvz8zUPfXVl1vpf3tam+/95LPj273jIbTghHk88lW9sazA4W7E1wPT4yaOWg4Ktb4j8caJu/sV7Bbu/ji52NdXn4RISYmBimQ6sg5MOHD5lzUnEgNokQIQ2BD03olTW/1YtFltcmW+6Od9wa5band+OtHRvu8LCZZaFjwgYAQADmAtPrN24o0iCl4lKapvftO4C1WSBIubkZAehraU1PDJvbzS+6oX14XZupCf6zEnwWDWx/cfeqa4e35aydumVy16gAJ0CsTLxYVaDusqaZwsJChfJ9IlJopC005WuxKLl4yMWLFzPPrFYDwoV++/YtICAAypEIQoSmpkZ9Z+vgetYNXU0tDbUQokhpOghjY+MTJ04oWJaCwOeWEnh97UgZpAJ7NQFxlI+nf+eAfV19dzZudC4o+GLvxkv09PkA4ObudkTq912LUXDYtlpp20tbCZ/1U7skcunSJR6PBwqTiK6uLtYE/zSJyL71xYsXS/3h8KYawWexNvlwLvat/6PsqJg+9Sp3XrYvZ3c720kmvMUCnidXksmexyEDzHVGegs2hbvs7Sg6N9WrMLvFrQxPXzcdAACpN7pqp1syYE4nQ9IJECEKgIgL0rs91+7Zcs/8HT1zZ8dujXJb38ZpY2uH/d7W8y313W3tSNuGPLfmlG2D9p2SZGtdRaswn/bs2W2gbwAgsRDI9p9Wvk4r+zbr4C/RVsZ3brZjZp+1KR0PLxmTMbHX8Gh/bztJxMDChYtohQez7Idbt27h9MVM0YjAAUMAAF4Wegme1t19rHIGtTjUK3iot6mnIQ8vgUiEACAhPoHx9le8nXft2lW+1xJQrhMjxiAAHTt2VPz51QJLe/fuXQMDAwRAEcQoYF+0c9rhrbnalrhGamRbtezmsyXa53CDln/HhfchKQIhtH79+lqUgRFDkeOsKIpS4ejfaoHzvChCH5IXghBzToBqqAUSWbp06U8SQYgAkktRK72Iu1PalNBHf5Tt+/h00/Fm2qud2HNNeMst+MbUL7uJXIrlZazdw9F8cSun82neQV46ACTjj4QriQ1vKghJ0/TVq1e1tbUBABEkgbB9i+gcavRkleOz1fZ3UoVZA/1zxkZlDm65PVZ0vIHTEmvLgM6T9YdkmfZcrx2cxLLwdPX0eff+PV09ifyCXbt2SVVrGZsIQn0ifOf3COnf3MnNgt+uvt3OeSNPbFq4b1aPcG8bHQ02KXOxs7Mzk4Rd8XLxlRs3biTJn8nNESLsDLR6NKgT62q4N9Hv8vDWO9s7bGnvkdbCbVkz57Rmju3sTCiKxGscYyOjf/7JV7bcT58+VZLdXmLKRUASzE4yAgAIDw+v3UkYPw3nB3JF8DU8gu6RRBMaNCCaoui6bst9h/SKXNev+3w7oR0AkCT5O4YxTdOZmZnV5qDV0tK6detW7ZZbUlJSPsdatWjRokVNtLAaeKyWldE0/fbtW5FIBD83jQAQRZHUQg/Wzf4NSkuOldKnXufOOxqssd6Dv9yMl2qmRRHkTxJBEj9oQMjFSMfKWAsAEKLkeFQ2nkUFDBgwAEtIEBQA1Uik/XSdx5vdTR+v9z0x2GlPF4edCXb7E9xONHJeYqIZEBJhMPmGabs5FN9Q2tth/PgJtPJWdHw+268DCsUEuSzuETSve1BGStyRlRNObFqQtTR5eJQfSUgiEploVwBYsmQJraSeyQiJFXum5O4i65vJLbLiXTZE2G/s4LYg1HFhiMOCIPtdia2OThxwcEBctMhRcinAhvXrVagvbudfKyyptVwr4F9MTU1r9+wh3CeXLVsGAN4A3/x9S/UMSgDKAMr0DOjELjOc7dt3jq1jawZAYMas4ZErleHatWuyp8pWiDp16rx//752yy0qKvL392fGY9UCMGCxWGfOVOqcXS1qahMZZYs2zQAAIABJREFUOXIkSDYwpXt7iCQQ0dCQvdaX83rrsPd3V5zr2yA7mLXBg7fOgj9MXwPgF9cXgkDop/UR5+fEWjEziyIACAoKUtk7+NSpU2w2CyEEiNTikken13mW3uD2qoSbG0bkTGxzoJfboZ5uZxs7r7Ay8jUmNXxijPtuZ2nwsQTYkUFXR1u1U8L69+8vO3wQgJWx9qSOfuvGJdw9vvvijqWbJnfv1cKTp8lF2Ar780ICAFq2bKnsFMGM/AMHDvycDAnCkM2Z29h1V0KD+Y2sFwRZpkeFHJkwZNeghJVtGh1K6b2qeVCEpYl0hMPQoUOZpyleNM78in7ShEweTENec6F5fXMdHof1s4YEsV+a9qFWgKU9evQoxWJpI+IWAM3TKmOzywDK4hM+RUU1IKh6Df0BgDmDpmfPnrUoACPD7du3qyARXLSfn18Nt0XKo6ysrF27dkqRSM03emvkJ3L8+HEczEMSBIm9hwhESCK+KT0W2duGfbiFfnZD1tEmvC3uWhtN+el+RuMjzPo2Mm4p0rHW50p284EiyF+WMBWCOaVN2RnyyZMnhoaGeDC1rK9fuM35aYbw/nz7rH4eh4Y0yx5Q72ozlzV2Aj8zPgBw3FrpBnaRDCdEACGxAnbt1lWpxsESMqdwg/SJAKSVkXa7hsKk1g2jg1yFlvp4yFGIxWKxzE00OSwKkykAEpgJnj9/rlS5DHbv3s2QCEIIgLDic5a38jjYN/LA2AH7+kYeSUmYFx4S42jTzFpgr8GhZFIihIeHK36qJgOZXGeYRCgfa8MEb6sIocm+xIDrY6Kze4WM8TOrZ6oNUm108aJFqtWuQuA2v3PnDp+vDQj1BqBFInrQAHrwQHra9KXaeiYmJq1bt+bi/UQEABAZGVmL9lSmW65YsaIKP1E8bkNDQ3/8+FFb5TJFl0/RpAiJCAQCldM1q04iPw/swRm9gJSm+8GKIsWmqN7+gtwuNida6hxppLlDyNukz73TVfhuptfbGfVez/S6MU60LNbWpw4fgASEKOkRB5XVUyQSMQdNKkgiYmkaIRzOAEBMjDZ9t9Pp+UbR7b9cjg50PTZAeKu1xwYXCw9TTSAIBATLxI4jKL+2Rzo6ksz6ShX99etXZ8nBEZLZAYjyiVSwRZPs1sbi+cGQjCmefG02AAWIYBFUVlaWai9INiM8Pv8NANlpay7qUC9nZOT8Dg5Bdnr6FIeUrjlkFx2urq4qHNF2+fJlDQ0NkgA3gXbjOrpNbHVzBza+NrL14QTX3TFue7v4L2zsOM/XYmUzh3gnQzZCADB2XC1Ekcrh7du31jY2AMAlyGlc7n4Pz81BAdvdPDqEhPbo1WvY0KGdOnWqX78+ZtiWLVvWPAJQDhcuXJA9I7Ey+Pr61pYmImujvHDhgrKHqGLMnz+fVmmPRnUSOX7suPT0JgIRBI/N6VXfvJWDIZtNcihWPQvtlZF1bgxyvTBQdL6f6+kYy4O+uhc72/0zS/RioVvBfOcnU9xeT/P8Ms/zxUyvyW0stTQ4VdcQ80h6ejrTaoqL+vHjRwcHB/ycSTGWX/aInm9yujBVdHqIx/0udVf5WjuYamFvdAIhAEQglkjAa13XLLyepae1riYlmVJw8hilSOTZs2ey6b8QwqZdKdXirQqJ3kF0j7R6tD9o6+y6eek+/l4G+KapU6cqW1988ZIlSypsSQ2KrKPHQUR5s99PEjExMVFhXsrPz9fkawcI+BeGNj/dw2dXR8e9cW5ZPQMXN7WZ4SOY62u1MMR5T++I3T3b7OzSLCXUl4tQUp+aukuWx/fv3/18/QAAEJvZ4+NqaJrbWFuYW5iamlpYWFhYWFAUBQDt27ev3fymGzZsMDExUWTQ2tra1qJNhCGRT58+4fQUSm3QAIBIJFLtPEDVSWTsmDEATPgDGWSld6ST+/5Y4bQmdWY0tc3qJDqT5H4sUZTTQ3R5pOjhbNE/qcJXa9xerhG+yhC+WSd8sVj0YLTb3+Pcn01x/5DquTXR3lCLDT+tIdjGQiL0M0UrAISHh8ueMqcgXr9+bS4wBwCEiAb2OvdXiD7tdb0y2eVQosuQAFMjHTYAQSIK+3Hqa1ILOju93D7k69mF3y8ufXl01r45cU2EhgDQwKfB128K5dRj3uj9+/d5WthajKRe4QQiSJlzYZHEiIBYejqa6dM8b2z2u70taPIgoQ6fDQAJCQmqGVZTU+cBSHbKWSyWib52HRNdC0O+huSweEKgp+NkKXC3NXIyNzDU4WFh8O6rahsHb968MTU3t9Fgr4/wOd6n0eqW1guCrFaH2S5tLNrRrXlGh+AVrbxWRYXkLZ2VObLX7vjWHjxukyaSLMG1sk2DH1JcXNwoJASk3QgQUUFOLCkSpacC17zcsrKycePGYQWn6gGMf9XX13/8+HHNS5cT48ePH0qd6SkrrQoHqtIqk0hpaVl461YgcWCmAFAbJ4Ptkc57ol0OdhQdjHXeH+O8N84lM050dojzw1TH/Pmix4tFT5c6Fyx1KVjq9CJN9Drd5cFU11vD3R+kuD0c6/5uet3NibZ6mpoyBjnMJr8cwmxkZITbXak+d+jQITztYPdTkRmnfxujlA7C6AD7ACsBW4MHEo9vACDiPA3ep7X9fnxm4f6xX5dMLF67pGTf9Icrunibamjw+LduVe91RsuM5Js3b2pqagEAIGa5RwJQJPGrJysQACxrc630aW475nrtSvV8dyx0Um9HAAgODlZq5cwUnZiYCABAUP4i+8Ft/VO7h85LCpkcHzC8jXuEr2PXsAYzEhsv69N0Sc+QuZ0DxsU0iGsk0uVjWyChyeWePXtW2Xb+8uWLu7sHADQw0t0e7bMh2m9pY/slIQ5pbXx2DEo8u2Lujv7xi5s13Nqt7fxAj85WJjoUZWpu/vxFgbIFVV1xWcWzWgwbNqy2yp09e7ZSg1ZfX/+RNM1FLaK0tDQiIgKU0UQYCIVCFbIlqkginz5+FDo5IUSyEIsAkgKCR7DcTXQ6uZsua+awsa3z5kjnre3td8W4XJssvDvH6d4c4d2ZwitjHfOGCM8Pcr003OXWRJdb41wuD/K4NlR0a6jrreGuBRPdM+Lsu/mYpMXVGdrUbGhT04GNTVgk61e3cbRr1y5amT5XVlbWslUryf0E2dDfy9vJJkxgsLB//IF5yYcHRrdqgAMucLQWhNnpH0/0vDa3w+OMPl+iIosbt3sxPubOnJhEd1MAtHnzVgXLxRKuXbuGkCwckI6OpoU5jyQQSVAIyZ2DQxjrahxeVv/V/uBXB4JKckJKTzT9eCy4nkjL0UmklHkCl/vw4UOBwIwA1CHAaUmflrM7+/ZsbJ/UxHlOl6CFPUPS+ocvSgqZEO0ZG2AzqIXH3K6BqV38F3cPGhVdX5PDAiA4HE4Vx4lWhh8/fgRKnGWJ5tZ6ezv5Zw7ulDNv2q6BnY4MbbWlZ8QYL8emFsZ+AmNLDgcnHyEJYt8+FaO0y1ccS7ts2bIqjJpyqHlWHlzouXPnqt3TlYOTk1OtHCdeXh6cSFyp5Qyzm8NYDBSHiiRy5949XS0d0ooFCzkwgEVas0FI4ZnWjM+ZFWSf0dp+XbhwQxv7Q0lupwc7He8jPNDFaV+s6ECcy6FOLse6Oed0dT3Z0/lUL9fz/UTXRrv/85fLmwyXbzuciza7lu10o084ize70Qsa9A2WX15OmjSJVqZzL126FAAsTfVd9DSGdGyaNbf/qflDtic0OjKm974OIfcz125JimYBc9oD0uRwV3QSpbdySW/jtaV93Z1h7uva1Z0TYGevpwEAEydMrr5IKZ4+fYpXp0mdvBsH6nWOD8xY2nTU8ND2EabM62P+ejvpleWF0qealRxvVHQk9Ft2CH22Sc82AlOBteIrZ9ws379/b9mqJQCIrEwW9Aie26Vhgr8NLq9jQ9vFPUJmJfhNja/vZoljtFCvJs6LEkPm9Wq+ekBYkJsNAHA4bOyQrhSKi4v9/LAxggBAzez427sHnx4XszPJdXCImZORrhZJSeuLgJAsnVJG1WYQ2pUrV6Q7cQoNno0bN9a8UCYrklKTf2hoKI6TVna3sVrExcUpJYwsiTAWA8WhHIkwVT127DiHzQY2yyYc7BYTGmNZdk5sayDxCryHyGx1M/uVzZxWN3dc09wpvZXTutbCzW2dd3QQ7o4R7osTHogXZsa6ZHd3upzi8nih85tNju93CT/ucv640/nrfpevBx0+7xBeHu+8rL1tWw89uQWtIotY5q1cuXpZz8iIAzA7rsnWwVF7BsbtSem8Jtjl3MJRV7as2NyqXvakIbtHdXPW5yCgECIRIhBBLhjicW6W//Y+3uldvNK71tvYs4FQoIdL79u3T/lSKpMBZ6YDgKkToralNxoxIHRTWuiB9A6HNjUz0mWNHdmonrsOAEmSJADS5LJXj3d7uCPw3wMB4hOhpcdCi06G1nPmmQmsFNcwsTz4HAkACHG3Wd632YK+zcdFNwgQmvq6WM3o2Wphj5C5XRvNSmgQ7WtjrsdzszKcnhR+YPHo/9fedYZFkWzt02EySM4gmSFJzqAEEVEwoJhRRAVRzArmnBVdwBwRE+a4JlBRVFzDGnbVNcc14oqruJL7+1EzbTsDwyT33u8+vM9z7yJ0d52qrjpddcJ79uVMzR0RHe1jBwA8Hk82iUm97f7555/icHsRcYmLsWaUg7atLhuk/Pf0FO/erZvSS6iOAYqiSktLg4KC5F8/JEn+/PPPyjXNxIMHD7TF6XxyLloACAkJ+UFKBJ1kpfKYvmkKGeOjq6uraFK1kkpkx86dQBDxQNyzdrlrY3PEBrsLxF0uuwuLDwSeYG+2ONhxUZBjViuHFW3s17W1z20vzIsVbunokN9FuKuL4+54p7MjXB/mOL7dYl+a7/x2m/DtVocPO4R/73MqzXd8nO14Z5Lb/kQ7ggUABKqBTEOeYu5Izs+fPyMLE4vE+gtNDmQkHZ0/8dTC9LXBjtv6RB5ePG5q6xbdHPVaWugaa3ABGXJxFgDeKdjofJbXvR2hj3bFPMlvP7SbE4j4MaB9+/bln8vpVmS8+3PnztH5zW6uVjfOD1q7pNOhjf73T0e9+iX2TH77d/dHjUx0XDg/UlMgWmCOdjqHl3vvnO95bLUPVdI2Z4KQwHFbW1uFbPhPnz41NTVF08ZCX3PN8PY3j28/tW35z9kZR1fPOrMta2N6l8PLpxTnr9y5YHju1KS9memFW5ec3p69b9HwNUMiTXSbAUCzZs3u3r1LNbbjkxiB9PT0b4vkO58xRkepSiwkAIiMjJSHuESGAEiGd+/eMZkf5FnMLBZLaQ86EwcPHpT/AEXD0NDw8ePH0sOoOkaNGiXdHHNYZI8PIo6WXyQllchPOTkAUODgQE2eSJmZUYBTAJS7x3FLKw6OZbfWvdrP8ESf5ts7WS2PsFsaYpcVYrsqwmF9W4fc9sK8GOHFiY5/bnB6tcnhxQbnPzc6vNokfLvF6c1mxzuLHC+Mcjmf7FqS6nJjtGsvDyOxv+YbYmIap/ZAcs6aNQtEpKa4k67mmmjfUwvHbk6NG+1n3dVB31OPb6zJYRPiglYYfbLAAIhgF+3piZZzBtklhFmwSBIT81+w2ewA/4D169c3eppFvFIIbJI8diDt+bXh1/Z7vb3R6+9bPauepn28nbJvRditc33MtSCytfvgAV4tffUOZHu/+Tns9FrviQMcuHwcADw8Pb4oUmYJxRCDyFgLnrYma6Yknd4w7eymOUUbZx1bNm7d2M4bJva8cXzLhR3Z53bkFG/LKlo/73DmkGVDozxsTdBSb968OZ220+g4UxRVWVk5ZcoUkiTpUGNx8AlOAI7LVCK05ViJhUQvv9evX6MKpwodKNSVApeXl6do0+hiJfz38mDevHkNNWpgYCBKMW9Yqk6dOikkkpJKZPS4cTjAcVNzyta2BqAWoAqAGph0xMqSi+En+7Kp+RpUpmHtcosPy5xuzXQ/mtoit7PTilD7ZaF2eXEOj1cJn65xfLpa+Hyt4/O1wj832j9e4XQsyelQN8fjCc6nkpyLBjmWpDpfSHX2sZDcJTYaTImEvHLliqamJiBCAcAJktXN3qSzja5Ql9eMlAiRQP4gksXm6erqmRvrCi35AARz0ou2gIxZ4u7uXlxcLD0yCLdv30atA4iKGAxNi6z7uOztJfcPd1I+PphQ9nu/j7cH/Hk17tj64JT2hk9vTRw72ObsOv+7B4K3zHM/vMJHk8tFR4B27dqh/srzXp8+e2FkaIgBTgBJAEECDgB8nPC10YsNdOga5BDRwsxET0u/GTcuwGZ6v4isobGLUtuP7xHY0c9aX5MH4h1XREREdXUjuwNanr/++osu5UUnUGHf9Ij4f98vMXowo6Oj0VdBOSVCUdQ///wTFRUl/eRGQRDEgQMHFG1UGocPH1ZoJ0JvCkxNTZ8/f95o35lbFXm2LdIlAWn06NGDDmltaKA0NDRQkoecUEaJ1NXV9erVGwDSAadYZLWZWS2LVRUSTE2dOIbNBcA6OnNrFuhRSyyo1bbUVlfqcAB1JvSfU9FPDrU9OtFvebj9nUzhoxUOj1Y4P17p8HS18Nla4cNlDieHOu7vLdzT3fFgD8ejfVwK+rucT3Xc2ttWi/udIyMhIaFRIevq6nr06AGAyrJ99/qAIECDq2miZ9XC2jfAyS/CtWVn94QRrZcs6LUnd+SZUyt+3zPiYb73wHaNxwvp6+tLVPyk3+7cuXMZMwYHwOKCzN5en/X+hv/np2kfH419fzP6/e2B/zxI2jrX69fCoSvnebMJyJ3mdinXv0u4MZvNAsBRudaxY8dQjU0d+k85OdkAgOMsVgwbJnIJexI3ZYFG/fObwDABh+SxCYaoolmVkZEh55QoLy9HyRqKgl5IiYmJcrbVUMfXrFmjhAAAgOM4cvapiGfPnqGQQiW8qvI4CiRmV6PYtWuXtCToN+PGjauoqECcSeIgr3owYcIE+buvjHemqqqqbVRbADAhiJs8AZU6hBo+jPop+7qnpyEAAAlArumjS62zqd3gVLvdq+ZA8MfDYR8L2j/7uUN+mv88L4eDA+0er3S8nyN8sEz4cIXdoxVOT1c7Pl/rePcn4eVpjmdGCY8Pcvo5weloQotzyc5Bls2Y3ZNN6ot+/9tvvyF6OBbJsrUx9fNziI706ts7ZPzA8GW9InfFRZwZHPv7mK7FeQOX7O+17Xi/gxeHbLvY586D/rWlBytOD3lzIPjUT05cdv2p3Myzpb6+PiqkynzNlZWVTIYeVBpukjPnl3jjX4aa38nxKL3W9+MfoW9vDXl3Y+j9yylXj7ez1gcAFpfD4vFQEalvhTVpl3ajc6impqZTp04AQGIkuBNaWTi+jgU9ORraLAASw0kcQ9Ep9cwbxDaGfiYIQn7/7vTp0xtfKA0AdXD+/PkKTT8JfP361d/fXzkB1GVYpRiZ4orKYGNj80aqaqo0FNqmnT9/XopvUATEqlFWVoYGTVqJoC44ODigqmnyQJmdSEVFhYg7iyD9MGKFrv4Ue/uVNvaeAAA4hrMIgqXNJ4omW1B7POv2+lccDV3fzW1OgP0sL9tpLnazvG3m+VifGObwcIXjg2WOD7Id7+c43F/u8HiF8Pka51d59g+XORemOezv4VjQ2/VIXydH/W8FuwQCgeyNFpJwwYIFaDj4LNaeicFvjiX/9WB5+bucD6PbVLr4VLcJrQoI+mJg/dxSOHeez8bTfWfmB47c33Hu/sgvT3aUbg57fCDy3nZPW9P63f5IiaBqVQDQsWNHOhgMtf7w4UOaTg0NCWDkMAdecQTrmC95vrvw8lDvx/m+fz+fVP58zJ8XOy0IEBgTBIaxRRysgINYg1jb2L57907O9/L3x78dnRwBgI2R04F1w9p+uy8/rzlxDVjZOJtPsnAM1X/DxfQvomIfmCgNW6QcIyMj5TRS3L9/nx4HRYHawnFcRdPmzZs3FQ3QoMHlclUvpl0nzrR0d3dXTozs7OxGm6irqystLZ08eXJcXFz37t1TUlIyMjJmzZq1ePHiZcuWrVy5MicnJzMzc/bs2VOmTOnduzeKrpQec39//9TU1OXLly9cuBDNUulrMAwjCOL48eNyjoAySqSyshIZsUCCKoIkAh3NU6M9JnX1SYpyb+Nlcm5pC+pkCHUm6u6WyHkhjuPtraZ52E/zsp3mYTvNzW5TvP3FKcI7S4UPlgkfLnd6ukL4aIWwZLIwP064tb1wdbTD+CDzEAttAvHIYxgAdOvWrdGtXU1NDYNnFO/konWkv/3d2S1fbe/5dNuAe8NjHozp9Khv63uD29yf02nT9g45+3qtO9D3yOmUZ/fXfDo17snusIc7PO5t9mpuzJMYX4FAwOfzeTyehYWFhoYGSpFgs9l//PEHxdgsHDp0iKngkRg9mnOKW3GuZoRVfCn8cHP9yY7W95e1u7m7xyo37hwdvqaoYiyyHoji4AFg7ty5lBzbENq4aGJiAoD5Ynh11zhqQDIFXAqA4nIo/5CObBZK1cExjADQ8uvWrNtCtl0YjmI2RIRjGEmSBXKXiUcxmkp8fum7LC0t5dGSMlDv1l1OuLu7o5ROteDChQsa4hQHhcRwdXWVbadH7zcnJ0e5btJgCsbj8RrarSCgc5Y8UOY4U1tbi7bNIpkwHAOcz+MMivHdkBqxZkh41qDQzRldFiSFeznpHcz0pq52oh50f1scv6GPzww36zk+9rM87Gd42E5wtZnpZbeirf3OBOHhFOGhZPsdPYSrQ50m+Vi0tzG00OSJTHNilg02m42qHMleUV++fPHy8qLHDQC0uOw4x2Yr21tcGO59K7vdnZ19Hl8Z9uHJ1Ge3J65bPnP5wolPfplS+yan4tykZxu8nhyOKT0cvGiItcRU0NHROXz48NGjR83MzGJiYmxtbX19fTkcTseOHellUO/LRkoh2pQ4E8p7dW5hNXWylir6fW7cUV98kY1Wli5/kiEPx8nvbwEA8PX1LS0tpeR2Ab5+/drExBQAwnGyOiy0VqBZDVADWJWRMdV/UAKBA4YTGI4DcEzdDMcUdthwv+38AoyvhwFgmIjWDMfx9evXyzkTFA1qksbkyZPlbKshbNiwQenWO3bsqGLr1PdvBxmYlRgQ2TFvdXJTLqoOWnj5bVVKRqwOHDhQ1J64yYQ2XstSInqF2EV7Nl+SHFWwccHOaX08bY00NNjTRrg8P9eF+ji47tOoWd08B9tbzPF2WORrP9/bYbaHcHoL+xkt7Od4COd5CUc4WQUZ62iyOWLT/jeAmDel0Z3It8qsyDWDE3SkU0tLzWktTbfEWBelev66OPrW1p4LJvQeNaTzo0uTvhSmPNvk93CX94t9gVc3eFoZcSXcCaNHj0bP37p166hRo1atWpWWlpaamnr58mXqe702Y8aM718LAOAtDVinwzT+upZdXXesijr1YEXiUT88y0KwwVxzoC5PkvsLwwAgNzdXnv7S+Pjxo9BBCADGOPkEMIrLrcaxKoC6pAFlHTs6ATq64DhOGnSZbTz1asLGGz1z/+D59gQAHBOdaAAgLCxMnuz42traDh06qDJfXV1dkZZUBZs3b1ZaAH19fbSLVAV14uw7iqKysrIUlQGNeXR0dEPRT/Tbl2HpUCNoJdKxY0c5OWWUVCIzZ8wA8Z5bT1sQ4WmzPDV6eLQrALAAVqYnFG/P2T2rv6ulCRLM3lYrsY9zRkaAvaMhH2O76Gh2MDMY6NB8tKtVuqv1SNfmCXYmgQY6zWhKG7GnUBynBDExMXSpekrmZuTz58/ickoYTVBsZq6V2MVj3vjotXM75U6PnR3lkNvW9nBXp2MpnjcWt3mbH/NqV+jD3YGPdnm+3OvdOVQX3c0cXMS2gPDly5eampry8vLKykppeSaJqouKHJ0YhgOQQk3OyZbkn1uG11El1TUnLqZ6HQuE5Rbc7eaCdpo8wAjkxBGFaQEAQFJSEv1weZQIbfAGjJwEOOXtTY0ZQ40dR82fn6OthQOGYSQGwNUyMe61WKfTDP1BW4zST+r3XUXiBA4YLj4zamho/P777+iZsttFJNhKw9HRUfXTxNmzZ+s9/8uJadOmqSgAxXhB8lCr1gsNDY3fxBUFpMe8TsxN4+PjI30vCl/icDgaGhpsNlv+WDv6dol/ot+0atUK0Z00OveUVCLbt+cDhgNGRnnZLe4fsj4tcumgsKndvTr7WkzuEXpi0+LTubOn92nFJlG5QFJCatF/cIJDkjwS5+LEt7iM+vqP4/ghuXn0qqqqIiMj6dHh8tkjE3wub0+7tSe9YHHPI/O7nVk5KGN4OzsdfrK7SVaYzfow643t7c8v8n1V0PXVAa/RPc0AcOn8cS8vLzkT4VBBL1xEDI1YI0mcYAXqEnmtDJ7lj/4jq29RT5dTvVy2+hrvsWzmyGEBThIYYDjGYhiAtLW16bBReVyAFEXNmjUbDReHILN5/MMe3vvCw/JMTXUBwzA2iWE4Rgj8e5qOK9SNm60bO9l0xH7jEYe5WiYEYMwKeDQztux2RXyIyh5nSJI8efKknK+1Ifz999+I9klRMdD1VlZWb9++VVEGGteuXWNWOFdIEtpLVa8SQb8cMWIE8+EEQQwePLigoODmzZsXLlyYOHEiir5nts6MSZFhScXE4fD0z15eXijK8UcpkV+vXeNwuBGedisHtx4a7TasneeSvgFLBoaf2jD32sH1RRvmLBnSzlxXkyEqDqLgUUwUuYV8iuIw3PqVB30zju/cKW/6LMUI+2WxyFlj2z46Ov23gg3HskdsTm+XPyl218QOW5YPAZINgNvo8Ls7mkzzsN7U0eHR3uDh3cwBWBhGMKnSEUiSlDMnbdvWraizBI5jImMHDkD4WOit6Ox+omPzI12sLo7vdGZs57UxNiv9TUOMdQAwAghc5NfFQGoxywY9ya5eu6rB08AAgGAB8yBHECTBYmEYp7mPcfIm04lnLCafN5t0zmRIw8JgAAAgAElEQVR8kdmYowbdFnItPAnGhJOTZePly5eo6LwSQA0tXLhQogsKAd2SnZ2ttACgLIlGvXj+/DlK/1NCiURGRsoIumP2lH44zWNQXl6enp7+jf5KCgEBAXfv3r1y5cr69etTU1N9fHxQCQRpSeiHJyUlycndo6QS+fDhg0cLl/mJocOinQDAxkhn56wBm6ckHFkxZdmEpD6hzhocVFeR8HO3S+7eekSAMMDFjiktAGAiWkBM/JsGY/5Ikty/f7/84h0+fFikTT1tbx2bdvNw7o1jGy/tXnZs6dCtEzpeyB/z6GG+qbGh2CGCGWtw41z12/nrAWAAJInjOE7gkoFq8kY0/PbbbxqamgCAYTgLJ1o7GE9q7ZDsabC1m+uNyd2ODgzY2M5yY4zrijbOmWFOa2NcV7VxjLHWJ3CCwAkcBybbe58+feRZWvQ1tbU1HTvEAk1/jQypOIZh6OE4wdPRaTvadPI50/RCk4yTZukFxqOPGCWt52ibojMk6mnLli3lzGdRwgqAgBxY8fHxSugOiY6Xl5fTln75Vy99cXBwsLq4TsvLy+utmyGPGHp6eoheRIYSYZZPd3Z2RqkJ9+7dQyWxob64DwDw8/OTMP18+PDhwoULS5YsiYuLs7Kykh40Jycn+pYfpUQqq2uGpSQu6RuUHufZ1tV45sDYMzuWHckaFeJgAgA4QfTu2nr6iJ5pLsYHMgYUTR50PWt87ug+8TEhqV623q62zDFsxuP4mWta6wpwkRcGxwGH7xcwh8NBfhk5UVZW5ujoCAD2DuZn9y+4dzL36sHV1w+tu34k5+bJRZ8/HqyoPds6wh9Erh8cgACMBCAAWAAkAEHg34KvaPTr10+eGV9ZWdmqVSi6RUAS2+N9b6THHuvjvKurw65enhtjHTNDbDNDmi8NNN/cNbBg/KBDoxIPpPXu5uoIaPPCyLOkt5Ty48SJ4+JjubjkCwAARgCJ1KJ21CizycWm6SfM0gtNxhcZJeexjewJUWStCLa2to0mB9FBQ2gBM1dFfYulftjY2KCVoJwqoe96+/YtHfkuvypBl3E4nPPnz0s8UDnQZOvKYffu3Q3JgH6JQvuQ2MhI9/DhQzc3t3r7BQA6Ojpjx459/fp1Q4+tra199uzZkSNHJk+eHBMT4+3tHRQUlJ6e/vDhQ/l7rTw9Ynb2krHtXNePjv0lf/GVvasOZY/uHebqJWzeM9h1WpTnhfUT9ifHnp07+OxPY09MH5Dfu+3JGclnZg+7np2enRgLgNvoCaKFRkFWWtv6BP4+sWvh4LCMIBNn3WaIykxiAStBJDdnzhx0r5ub3akjmR+e7Hx1b9OHt3sq607XUEUUVTJhYiKIHUwERgAQGM7x0OZ0Nmc1Y7NQHJbEu5En3xS9qnXr1gCIWKvbm+keSwzd1dN7cUvT5aEWK0MtdyXGHB7bZ0dSxxWxfvvGpRQvnLqje5tRrnYEThLYd8coIyMjNAPkB+2A/25WAWA4ifjctSNHmU0+Z5pRaJpeaDLhvGHcbAyA/H7MDQwMUE6H7J6izr569SogIICeuwopEYIgULCZcscZ5piXlZW1a9cOFN+PAKPKoopKhFIthHfEiBEN9Q4B5ZQCgImJyatXr8rKytDIS4PL5aalpd2+fVsh4b9+/UrPcPmHQnklcuzEcaGZ3qguAatnDB+f2D5QaAIAKX62ZzNHbOwefnbl5GVRztsGx55ZN25nWqdDGX0KJqduj/G7tmzKhVkDY6209w9qdSOj85HEFocT3I4PilgT47o02GxVa5uudrrsb2ccEXx8fBQtOvPo0SNDQ0N0u4Oj1e+/5VNUSQ1VVE2drqorpKhze/cvFEVuAgEAGGDGfPbDSB4Vzx1nz8G+BW58E8bf319OMUrfl9ra2YPo8072czI40Lfl1m4hm7qFbOzeanNC53OZ047PGLuifdCcCO85vi5xplpGXC4hCnb/1neBQKAE1+mZM2ckfIEYhqOYdxxAN3aK2aRzpuknTdMLTcefMh1XoOEcgQEwi+/p6Og0SipRxyj3fevWLWNjY1BwASOkp6cr2kEmkAxIjCdPnihqo0HS0hsi1bF7924laAEQAgIC6j1Y0et59+7d6MquXbtSklWNvsHR0fHw4W98cfIUhG+oRXmgvBJ5977U3NIGANiMEWuhI9jYOeR45qS8wZ33zh66vEvg2RUzlrkZnsrof+fo1p9HdbuQ0urk4OCd8fYn+nmdHNp6XVvbBX5GS4Msl7QS7kmK3t0/akevlqNaeQrY362BxMREhb5U6MqhQ4eCOFbNw8P50eN9FHWhijpRVVdQR5158Gi3gb4uAEbgpJeh1ggv8wQXg1wP9pVQcqgTf2U3+5GhpnoabLGPFgMADw8P+ZkKp0+bBgCA4wAYB8eHepsfHRh+Pnv2qVnDT42Oyu0fNNDZMkRXy1RTQ0ccF4PhuMg3I16GPB7v6tWrir6ampqaGDEjJHoWjmEkxgIAgVO42bhC0/EnzdILTDJOmY09ohWRZpi8mWdkz6ybq6+vj87nsgeZ+VLEo62wQVHFygm0DOj/J02aJL8AwNg9Ifef6juRK1euoGJMSkBHR6fecwQt1Zs3b+zs7ADAz88vPz8fNSSxAQwLC0NOPfpG+deOcvtBlYpXTZw4UeKNcFjkOD+7vH7tFnXyWx0beHLptIvrlmyI8vop0iVnUPuxoU75nTwLB4dtjbXJDm2+PsZmZRunbQlt1sV6ropyye3a6uKaJUenjjg0IC7Q6DsGAOSkUHQgLl68yGZ/q4Yb4O/x58sTFFVcS52mqDNfK886OllhAG3NDbODbXPbOm2IsUvxMk5y010dZ/tkvPvL2W77BzvoarBAfMRwd3eXX4ncv3cPedRwDMOAxSKIRA/jfUPDNvURDgw2MGrGJbEGAwrolcjlclEwm/xAfUfB4LS/DscIEjAWW0OnzUitiOGmE4pN0wvMJ57V65ODA/Btg7T9e+LYt6LfZmZmijo+lQ4/19bWvnfvHqXaiYZGSUkJW0RnrxjQUUJCgHpFkl6ZzGtevnwp7SWRc4OG43ijDoSzZ8+am5tjGEb7a5lKJCYmBqXzqT6S8kMlJfLixQvm7hHZF2x0Nb0NBIY8doafQ96AjlmJbfs4m4VYaJnycRLwQGPNAz2CN3X1Xt7aemWo7aoYjz1pfX9Zs/TA6AErYlvuSe6+Jjp4jL2FGaMMDZ/Pv3HjhvxS0W+3qqoqNLSV+BXiANAq1OvZ8yMUdfFT+an5C0ez2BwNkpziab00yGFla4etnYSHejmeHOB+Kc352hjn+1PcKnJ8Ontpg3hv4O3trdCpig6CJkQF30g9AYvPIWS7opjg8/nXr19X6KWgvn/48MHW1pZ+L6i8DVugz9W24BjbmaWfMc0oMJ18XsM5GtHPswU6BMGizSL29vaKhoHdvn1bIBDI0ykJYBhGGxRVn/oKUb0z4ePj8/XrVxVbpyiquroaEetKw8/Pz9PTU7YY8jADZGVlSYd1AECPHj0+ffqkehcUhaq1eJll1gBD1Lsi14CrnqafoaYhFydJuuYbDoB3sNY/2C/kQGr8sdnpu4f3Oza64/6RfWeHeHS1NWprbdFCwOUS3y0wT09PhTwUzG12ZuYSQEGv4rF2cxMmJnUKCfYBAAwwNsFKdrTIDrL5KchqY5TdoV6OhYnOF4Y4383weDDZ7dY0F28rATI7AkBISIhCG+/c3Fw0KqQo/kOUZUdgKEYGkzLdSkJLS0shOznFWIpjxoyhXwyOAY6TJI5jAKRA33T4XtPJ54yS1hEsHgvDMIzAATCcpJWIl5eXokao8vJyaTdBo0ADO3v2bEp9H8/u3bsrKgYANGvWDG2IpFFaWvry5cv3799/+vTpn3/++fr165cvXz59+vT+/fvnz5/fvXv3119/LSws3LZtW1ZW1rhx4xrKbI6MjBw1apTs+Nq+ffs22sG7d+/S7GS0BklISEDb5H9zD4KgqhKpra1FeTTM/jDsCKJJiQGBAYFhokyWOHvtn4e0uZw5+MTwwNkdLAMtDEw4bBz7NrgY9o0VkS41rMSX6saNG3y+AEDy3CiWCgAwMwG/j7NFcrhTSqjjjBCLQ73siwYJV8dbT27XvIOXPuAEgYnKVkRFRSnEBvro0SPxfMK+cQYCxsx9lq1GlDhWUOJXQ5O8YhjgGGA4ixTlznD0e2eZT7mo4RQBItMvhonC/b6dq5UInUDE1EocatRSQYoGzVOtKNCGiGKsw5cvXyYlJXl4eLi6unp7ewcGBoaFhYWHh7ds2TIgIMDT09PR0dHS0lJXV1fOMxSfz5cdF1/vHJOY+UOGDJHYgwwaNEjO6NIfAZWUCJK4tLQUMSngEpTK3wFHMZziGk6kb3OtXl4GHha879cRhuhOmd/ovLw8iRblx9evX1G6gYyZTbJZm3MGPz4988a+0YuHRgwOdxgWYT2jZ4vCqUFdfYwAcXtgGChSchHJWVNTgyiklIaTk5PSG9SKigpRAQdR+CyJ4yx0eNGJnazXd2U9Tmwx5E++YmLLli1KeGcAoG3btmopiIuGvaioSLkElkmTJjGfg3qkxHNUQb1HZjTz0dw7ePAgqppOj3NycrKcSS4/CKoqEbpjiKS34QmEiyMvcLHTFMViAAFgxANzTdyID3wpQwGdmKT0gXnkyJEgW4mwyIKt479eX/LXqUmvToy+u2Xgr6vibq9s/9uSVtEeBgCA4yLS40GDBik0OJS46o3SCAoKQgd15fpO831gGEZgBAEYW1Nfp904s7EnTEcf0XSPaWhQlKMsfPLkiYzIaxlo0aKFEvXDpYFGiVG/XTHExMRIqM4jR47Q/lrJbazMfyoNOzs7aWsUPZ2eP3+OvDN0c4mJiWjnwnR1/8tQw06EoqjKysrvg14wJgcfiySMDATDE6yG97YZHG+1aISLt7MWAGmuzRkdabJnUuiNVf0ebBl5K3dI4aLuS/v7tnfW5Io/JPb29mUfyygVlMi2bdsa+Txi+JalKeXXFr4qyHhyYPiD7Yl313S5lhV9aX6Iv4MWAEbHvytUchFJe+fOHZqxWQnQOwLl+n7r1i1NUQA+hmMYi6+t499Dq+VADcdWmn49DXrnaHh2RBXFmeEwADBy5EglmqutrUXhXorC0NBQifrh0qDNYcrVkbS3t5eI033x4gWinlJuh6UEpEup0zO/uroaEbiAuGtxcXFI+dJJLv/PlIgEZs+eLe4djmGozD1mbsybOsh2f6bXknTXV0fDr+QF/JztS92LObjSy8tS41x6i5ojI6mra2tu5lb+vr36j911d3dQv28tOzJp+9BAZwMuALRuHa5iXsONGzcapc9bPr0n9dvSNwUTnh5Iu7ct6bc1XW9kt726INjRlI8BIVplALNmKVD+DqGqqio4OBiUnYX0jkC5yVFdXY046FCmP8FtRgp0aIVBcjW1fLqytQwxwHD4LtweWTqVACKmVBRcLvfSpUvKtcgEvYqmTJmixJgzORAQampqaLXIfJqlpaW3t7enp6f0uanRFiXMGRIwMDB49eqVdI8ocXY43UTLli1RgJyiBevUDrUpkTNnzrBYJABgOIF8NG4O2pe2hlAlbalLUb/k+ufNbPHPmfAVE5wubg3q1Npse4LF+1WxZQXz3x+Z8f7ojNLjcz/kTy3fteCvAwv+vrDq68mFZ8f4N9fEuqpQHg2hrKysUZ9f71j/1yXz/j43o6xw9JsDKU+29Lq1ImbzSB9dAQkYDrgoToRJKSI/UEknhSY0ffGYMWNU6TslLkGCAyAXjIizBCMIwAAwNslisfkEUv34t/UgP7kZjToxcQ6LxWqwYw0Ax/G9e/eq2FMmduzYUa8pXTYIgpAmf6edXPRLmThx4vPnz8vLyzMyMqRfK/3P6OjoLl26eHp6GhkZyU8m1L1793rNQ6tXr0a2W/R8a2trOWki/gWoTYmUlpZaWlqCKEIUF/DYFzcEUhcjKwsiKgpCK85ErJ/S4vhK758ynNkcliaLXZQqvDGx5evdo1/vGfvn/ozSmT0rk0dXZm37MjCtdE6fl8fnPV3Rb1qwTr/ERIpSaYyqq6vbtm0r671hGGC4nZVR59bOAzt6Do5t0SvMNsDJsBkPhZkBhpEomnP16tXyt0u/3f379ysaB01PzQULFqjSd4qiLly4IJ58Ir8yqhWKYxiG4QSG4RiBdAo9+1ks1okTJygFtz/oe/jhwwcbGxuFOouwYsUKFXtK49OnTxs2bECeVEV3f5mZmRJPE2+xRejQoQP6/enTp1FcjHQT1tbW+fn56LKvX7++evXqypUr+/btW7x48cCBA1u2bGlmZlav6TckJATliDFHvqqqas6cOeh6NDE4HA6qufUftIMwoR4lgiys4vQnHACzNBO8P9q66lRERWH4P4URFadafz0dnjfX3URPAECyCGJJtO2JvsLzE8Ifbkh5vnv0q1nxFV7BlaG9qhwD3o6KfbxrXNHo8Kxw0+T+fVUfoZSUFBnz5ntfkARwmmQNANasWaPQmKAfaPJ3JbB27VoV+05HnWEiHzP6Ly76TjOcu7TmEggEaFev0OykL+7WrZsSPZ0xY4aMJ8uWpKam5vnz52fOnMnJyUlKSvL19VViwFHfhw0bJvHwCRMm0NdwuVyUTf7XX3+hlH960GhVEh4efufOHRnSVlZWPnjw4NChQ1OmTImNjXVzc3NycgoMDJw+fToi62WyeJSVlSUmJjIlBIA+ffowR+Z/R4lQdP4ijgHgdhaCTyfDqPNtqPORNUWtKwojaorCy0601tdFeSKEl5nW7u4uuW1tdvbyODmm7cVF3W8Nb/Ook/fdhJDz0+L2JwVvj3Xo76CfMniw6uIxS0mpAoV2IjS+fPnSaJxivSAIgplGpTSYBT1lgF4Purq6z549U7o5xJmo6BZAOoFVxtr4+vXr06dPz58/v2nTpoyMjJiYGAcHB6UzVpjo2bOnRLvMnKD27dujFY5sLvSg0Z3t0aMHza0tT3dqamrevn374sUL2iNDKwX0/0uWLJGQkN4n/vdAbccZiqLOnj3LYbNRwpeVqUb+PI8d8z33LvK8mx9IXWxDXY3et9SdwyGRxUSrGe/n2eE7E9x/amWzyNfypwC7nyKdc9q2yGztOs+v+VJf2xHulpo4TJ7W4AdKfqjC5cuEEpYCiqLq6ur69eunRHM8Hk91c+OdO3cayhaXBloMQqFQueCUkpKSvn37Klc2QcJ9jpZQZWXlhQsXduzYsXHjxmXLls2aNWvYsGHx8fEBAQFWVlb1ur1U9KHExsZKmCQQSx7SFGgCXLlyBdGCSexBUlNTUYiHPFmz9V5Q9z0oitq0aZNEp+RhafiXoc6dyOfPn52dXdGbdLLSLMkNvL8r8NIm/02z3eem2Y/pa2OgxwMgcALHMYLFYuVNCvxtQ+vTMwLyB3mv7tRiaZTL4jDHrGiX/H7+07p6sUkCALbkbVFdvOLiYuWSsiSwefNm5QRQ1GeBJg2Xy7127ZrSva6urs7Ozqb5EBptjgYdcyU/Ll++nJiYyOVyFeomE9JBq1+/fu3Ro4c8JMz0YlbdEdu+fXsJjsI9e/agZ7JYrOLi4traWprBl9nclClT0PUKnS/oTUdDqK6ujo+PZ0pobm6uOkW+eqEGJUKP2l9//eXo5IQ8AA7NBafX+Oxf4nlkue/Gme5iyz8GolR3AoCY3Nv6ykr/4iz/m3mRd/Lb39rc4ZflUfe3x1/aEO0sNAAAPo937VflVxGNp0+f6unpNToLGzV/bt26VYlhqaiooDPx5Jzi6DLpkAH5G33//n1SUhLzabI7Tl8TGhoqMUeZu2uJFVJRUVFYWDhgwAAZheblRHJyskRfPnz4YGJi0pDYsgeTqVbkFABdKX2cqaqqQvGKAJCZmYnyoZgPJwhi3rx5zLFSF9DTTp06hWYmak5PT09Rgq4fDXXuRLZu3YpjGGA4jhEA5NhE62eHwh4eCI0ONWHGMmGA4zgBGO7loFW40LNwtvvllQE3NoVdWx9xfX3r27ntukdaoytVD2SsE1NvoZChhoDjuJ2dnexwEhaLpRBFIz2fEHMM1nDx5IYm9NChQxWdlOj6N2/eREdH049i6gjphph/6tmzp/RWud5P6+vXrzdu3BgdHa0WSwQwyvrQYLKiKApFtyT0xfSJldnl169f+/r6AoCVlZWZmRnz+SRJ/vTTT9K3qBEfP35EDi/UIl3C7b8HarOJ1NXV9enTR/wCCQDC21Xv/v6wB/tCbJprgtiDKFLeGIYy8QKddKb3tD6V6XZljc+pRd4FmQGDoq1YBBv5EBQqTS4DBw4ckL0rZrFYNjY2sgMcXF1d5bcU0AuProan6LR2d3dXLoizvLyc1iBIfchQIgg8Hq9jx46HDh2iA6gbenh1dfX58+fHjBmDKGzViJycHOnmmLzETLDZbIFAoKenJztHhiAIhY6xnTp1ksgXp9/jixcvIiIi0GX09wDDMFrsOgbPm7pAP03CzSzth/7PQm1K5MuXcg8PD/Tu0DADgI4238pEwMW/y8q1tLJi8XgYRhAYG9WoszTkezs2a2Glqa/DBcBQHSUtLS3EDKjii6mrq5PtdJRzj4ACGRQS5vLly/JbGZnXREdHP378WKHm6CvHjh3baIv0X/l8/pAhQ65cucJ8jnSjX79+vXr16rx584KDg6XVsdJmCPpGCwuLev1Bf/zxh3Rlg5EjR/7yyy8PHz5cu3athI5gaurY2NizZ89eunTp4MGDeXl5mZmZGRkZiYmJbdq0cXFxMTY2Zu6hmjVrNnDgwA8fPkiPqvTA0nsQCcWndm8r/bSampqUlBR6loaHh6slX1FdUJsSef36lZGxqQ6XsNTmA6BUXUyPR3RvwdHn4yBm8eLz+YMS+5nzNAEjAMdxnASMmU2KAWAoGTghIYFSx4t5+fIlov9UdOozD95dunRRNNW6srIS8Y8rpEG8vLxWrlxJt6WoEikpKWFS5sluzsHBgVkSjOkUoCiqurr6yZMnJ06cmDFjRkREhOpWDwkBaAkFAsGuXbvqHdsvX744Ozszr6djvSorK1u1atXQMA4dOvTz58/1DlRtbe2HDx9u3759+vTpbdu2rVy5cuPGjbQXTGLM6X8eOnQIhZahlYzj+OLFi+V8NWpBVVVVXl4eojvi8XiK8t39UKhNiTx8+FBLW1eTQyZ4CNJbcob4skYEc3b24HZx4SICd/R2XVxdJ6SljQUsmSTMcAIwDoYRPJIT76YxoatOZxcNDs4BjCQJ4vjx45Q6zpmHDx+ud6PB1BH1Ljn6rx4eHojUQ6FVfeTIERkPl576zZo1W7RoEbM2uPzN0VciX3KjFkcACA8Pp6nAme4AiqJu3rw5ffr09u3bOzg4qMWrJQMtWrTYs2cPRVG1tbXSx6iKioqgoCAQvwuCII4ePYr+REdqSHRNIBAsXbqUaQyWHw2N+c2bNy0sLIAxJTIyMiRG/seB2cSdO3c6d+4MALQh5r8BalMijx490tHRBcD4bFZrW9ZPMdzrafzRQSwANoZ9IxLv06fPsJEjtQF6EKwsgBaAA8DoDlq/5hj/vsHsZo7pyGgdAMzJwbHRuidyIjMzE+pbV/S81NLSkm2wULSwNgKyEMm51dfX1//555/RjXXfQ5620GVPnjyhy6/Jbrd///5McnNmW8XFxdIbN4UMOmw2W1dXVygUhoSExMXFDRgwICMjY+bMmTNnzpw6deqECRPGjRuXkZExd+7c3bt3I0JQqoHVWFFRERYWRg8jbZY6c+ZMvVSMhoaGBw4cYI6J9LaC/g3zAvr30jLcu3cP0eXQg9C5c+d/k7+DFhsp2X/++Wffvn3oA/DvCNAo1KZE3r9/37y5JT3rCMDze3JnteYAxsIxAjACWUlmzZozZsxodE2Utc06I0sfv5Znpzhfzg2aP8Dy0gaT4yONCIDBqUMoNal5ifKlEtDQ0JCdnmdra4sKiSs+Gs1ltIuAtkhmZmanT59WpY91Ii7ITBlt0bZ9OkO33rGtNzCvUecOfUFycvLly5dfvHhRXl6uEAtcvaiqqmIeCVEsSWlpKZOHkZbB2dmZ3uSrOG1oE2lRURGaHnQr1tbWqoTz/k9CbUqkoqJClPMOOADoC4gT/dm/DuWH27AASFSPHgDycjeOF5P6t4l2e5fhcHFZwJ8b3V9uiPx1vdNvq02mxesDYHv37qfUpESSk5NlLC0DAwMrKysZq065qvElJSVyJm7a29uXlJSgu5TrbJ040k9s2G6wL/r6+lu2bKHvqnd437x5I80zjG7n8/kSQaJM14+GhsbSpUuVkF820OtDTUyfPp0SZ0IxT6MAEBwc/ODBA+aAqAI0MmvXrkWWIGZDKCXyv2QL8F8Cdbp46bcLAJ4m5MVk9uUhvK3xHA7JcjYi+CwAIA4d2Ld0KfpgYoM7CqjDOLUKqINk5QadrRm2qcHNtHmkkZHJy5cv6ceqKBgdpiEx+zFxQFdDEU0AoK2tLTuZqiGgVPRGjwDOzs6//vorcwyVaAvdtW/fPtk+JqFQWFRURN9Srw0CPWr58uXSGsTU1HTx4sVMhctcxs2bN6drHTAPCKq/vpKSEmSPAICUlJStW7cyqcYwcUoLPWFQv1RpF937+vVrpgbBxDHEFy9eVLFH/3tQZ7CZeCdMAGDRduTlNO65FNb1wewkT/akMI4mG8Nx8uSpwj27dwMGGBBZw7WpE3jdUrx6J1lzgpfQxggxxXeIja2pUxvPSkPZd/THGdkRJH6P0KNHD0qRtU1fSVdvr9cWg35wc3NTTkNJo7a2VjaZa1hYGE1lLsPgUifOHHVxcZGQed68eWlpafV2xMvLi67pod5PNHranj17UEN6enqI+Jp5hoqLi0OuWXUpL3T7ly9fEO808z0KBAJE1tkEJtSpRJ48fWpjbsQnCACiqwv/+hDW2WTuxRT2pSH8hdEcHIDFYp8uOnPjxjU2h0fg5J+6B7cAAAu0SURBVJEl2tRRTs0WsnoZQZ1kLU4zBSABYMmSJWqRCiE/P1/GjqBeJYKA4zjtC1BoHCiKmjp1qrRKYk7HoKAgaeYIpXH27FkJ8l7mz8nJycwkURnC03+lKxkjaGpq9u/fnyAIjAH0p06dOilaLVgJbNy4EbHVwPdxPfHx8bQrV136i2lkzc3NRQkTqEUWi3Xy5Em1tPK/BLUpkbq6uprauhEDuo/wBX8L9iBf9tUhnOJk3oVBnOtD+X3cSABgsziFJ4s+ffpo3dwKgNg4yZ46jtceIqlMnDpMjkuwB8A5bM7FiyVqkQrh999/RxFf9aJ58+bm5ub1rnMfHx866F7RCSqbHTo8PPzFixf0uKlOb0dTb0qAw+HMmjVLwgHREJjfcJrKCIEgCDpGk7mGBwwY8EOrJTHXc5s2beD7wwVdq6lOrdGiEi9lzZo1zCFVnSbqfw/qVCIURe3YtSfEgtgQxylMEpQkcy8ks84P4l1O5S9tx8IAI0nWkWNHKaquQ0wMAMS09v1yxJg6BtQOeLHcoUULZwBwcHBQl3MX4evXryjxoV64uLhIRHDTKx9tiJTbG9M7YWlER0ejTzdNS6Xi7L9+/Xq9SfHMkEp5GmJeU1paKu1dktiDjBkzBtHf/mgr419//UX7y2kBEhISaP2lFkXMBHMoKisrEUMKgr+/vyqVg/8noU4+EYqiyso+WNs76XKxSWH8y6mc88nskmTu+RTOqUGc5loEAHvP3t0URc2ePQsAOHz9KSNibuZ5/bIxZED3djjBA4BevXqpVyRKZpFnX19fLy8v5jpBn1l9fX0lciXp5dTQ1qBLly4oQEN13UHfnpCQUG9bbm5u9CKXsy36SpqgWPo4hn5AjpJ/AdeuXQsJCZHoWlhYWEMBqT8CFRUVmzZtos9TdI2rJiCoU4mg+TdjxkwAcDFmnU/mXEjhnE/mnBvE/nUwN8mXbaZJbMzbQlFU4clCkmQBAJurExEV5xccgbFEVazUyLVJ4/Llyw1RXQQGBtIVnpjmupSUFKWbO3funKmpqfTas7W1VaMGQU/Yu3dvQ8ksgYGBKFJD0bbQ9evWrZPYeiDw+fwf8Y7qRVFRkYTFCgC4XG5xcTH1r0SLUox0xNu3byPqfKFQyCRkb4KadyIURd387SZfoJnqwyoawCpJ4ZxP5lwazLmayjmeJAg0x1esWkdR1JvXb1BKNQC4uriam1sCAAaYQCBQtH61PKisrGzZsmVDSgSFtzA/sxwOh47dUAhoTkvn+6EnI94atRxh0O1XrlyRMOgwmzMxMUFzXf62aNmqqqoyMzOlc2TZbHa9yfI/CDNnzpTunb29PV109l+QgWkiqayszM7ONjY23rFjx49u9/8R1K5Eaipra7rHdVzXAT+dpHFxMLt4EPdgAudIP87meC4ArFq1kqKoGjEDO5fLbds2KjAggCRIAPDx8VG0jrScWLp0ab1KxNfXl2YPpL+6UVFRShSRpMTrKi8vT5pVwMTEBDlZaUuhij16/fq1t7e3RCs4jtMrnyTJgoICSvFEvtra2qlTpzKJcGgkJSXRl/0LC/jPP//s1KkTUzMiJULbU3+0AFR9Pb179+5/G7fYfxZqVyJ1FEXlb82z18aG+bOvpbF3duNmtOSODWJnRnNYGCxbvRJdN2bMGGtr6549ew4fPnzYsLT4+HgDA4Nx48ZRP2Zy3Llzh+bFZB5bXFxcpGMiUA0UJcSoE3MCSZMSRkVFqbdH69atk1hdAEAQRLt27ei8krlz5yrRkdraWkTFxhwupJWOHTum3l7IABL7y5cvK1asoHOCAKBZs2Z//PEH9W8pkSY0CvUfZ+qo2nfv3hhZ2vEJfFs3wa9DuL8M5l0dwtvcnUsCrFy9Dl22fv16DQ0NPT09bW1tLS0tPT09fX39CxcuUD8mYKm2thZR9dBLAv2gra0twVgRFhZWWVmp3JeWPmVIk6RZW1szc95UR0lJCYq8kkD79u1RDXMAsLOzY3KFNCo87Sh9+vQpXayH1iMcDgcZI/410PaI3bt30zssDMM2bNhAyceH3IR/AerfidTU1VAUNS49HQA8TTinB7KvDuHdSOP81J4DAKvXiwqpFBUVSVgEnZyc0FnmRygR6nuaLOZmRAIoyVqV7TpNw8kEi8U6c+aM2npFURRFHT16VLpSlJ6eHqpEi9C8eXM52Z4ljDWfP3+eN2+eBK359u3b1dsFeURCP2dkZNCdio6O/jfFaIJsqF+J1H77GgsA8FAr9tG+nPOp3HgXNgCWu0m0E6FLJTO/1WVlKtXulg2aJqveaHQac+bMoVRTZDRDsoTOmjhxIrpALbZVhBs3bkgcxwAgKCgoNjaW/mdUVJSioQ20bLm5uUzjCDpv/kdQXV29fv16dK4hSbLJz/rfA/UfZ6i6OoqiqqqqWrYKBQAA0l6P5WPOErBwAGzdOtFO5PXr17SDBgHH8U2bNqlfHjFqamrQFl12opqrqyuty5Ro5f79+9IGETpPBzEtUerYitO3X7t2TcKjTJLk+PHj9+7dS3uvmcxdcj6cvpKuwAYAfn5+yrmN1YWCggKkNM3NzZ88efIfkaEJEvgBSkQ8w1ApaUxElYij5Lr4bvHomlevXkmXcTAzM7t58+aPEwnlp8rYhiAoXUa7rq5u3Lhx0g+k9z7NmjWjPSaq94h+yOHDh1EgDNN+sW/fvn/++Wf27NlDhgxBUfbKPf/du3e0fYQkSZRP9C8rEebe7fPnz8uXL+fxeP369VNvoGoTlMMPMKyKp9eFCxd4HC6ISFNxXERvy5o/fz76ms2ZM0eaicvb2/vHJXTdvHlTghELwzBdXV0JNgCSJJULBKiurq43IIUZteXs7KxeCytCVlaWRECdpqamogmETDDjIz5//kyf0VxcXBAd2X/WqFlSUnLx4sUmw+p/A37ITgThzz//FG/sJb/8Xbt2RY6YP/74gy7sRP+1d+/edE1j9c6Sv//+WygUSgijr68/bty4sWPHIlWCJDE0NEQSUgqultWrV2tra0toEOY/jYyMHj9+rMZO0fj5559RcTYaPB6PScWsHFD3y8vLs7KyUGBe586d37x507SAm4DwA5XIixcvZNRw1NTUTEtLKysru3fvHp0wSq+3hQsXUj9AiVRUVNBmAib09PQGDx48fvx4lMlGR6kjf4qiMly5ciU5OZneFzCVCEmSylUFl4E6RvpZWVnZli1bFi5c2LdvXzc3Ny8vr4ULF6rl6IR++Pvvv0eNGmVnZ6cin2MT/pfwY5WIdNEQiXUlFAqLi4vj4uLo39PEDYjyS7165MuXL56eng0Jo6WlxeVymUcPDQ0NhfyyTFGLi4vrVVienp4/gh1L2lJbXl6udMALE/QTmN7f/6q6J034z+IHKpGqqqrhw4dbWVkxv8kSsV4AYGlpmZ2djUi9aZiZmalSy7ohfPr0STqwQsLjizEAACkpKUovwnfv3km7ewHAxMRk586d9GPVoiVlPESNO5EmNEEaP1CJUBRVXV39+PHjgoKCXr161bslQdDX11+0aNGMGTPatGkzaNCgpUuXojQ8tR9nqqqqOnToIC1AQ5EjoaGhKiYEVldXr127tm3bttLZqBkZGShDp8nF0IT/1/ixSoRGbW3t7t27O3To4OLiwmazdXR0TExMzM3NLSws7OzsvLy8kKUA8V8gSGyh1YXnz59v2bJl1apV2dnZQ4cORQXW6gWbzU5LS6OU0mUS4WTV1dUXL15cuHDhwoULJ06cmJiYOGTIkH379tG8ROrtYxOa8G/ihysRiUXy6dOn4uLiO3fuPHv27NWrV69fvy4tLa23QMmPUCLST/v48ePx48enTp06cuTIgQMHdunSZdKkSevWrdu+ffuVK1cUJfWRaKvRG9UYutqEJvyn8C/tRJrQhCb8r6JJiTShCU1QCU1KhKKajhVNaIIKaFIiTWhCE1RCkxJpQhOaoBKalEgTmtAEldCkRJrQhCaohCYl0oQmNEElNCmRJjShCSrh/wAHHhRvbiXOXQAAAABJRU5ErkJgggA=" /> </span></i></b></div>
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Kilo vermeye
karar verdiniz. Diyetisyeninizin kapısını çaldınız. Vücut analiziniz alındı,
yaşam tarzınız sorgulandı, sizden detaylı kan tahlili istendi ve sonucuna göre
size uygun bir diyet programı hazırlandı. 1. hafta 2. hafta derken kilolarınız
bir bir gitmeye başladı. Peki bu süreçte vücudunuzun içinde olan değişimler
neler biliyor musunuz?<span style="mso-spacerun: yes;"> </span></div>
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Zayıflamanın
fizyolojisine baktığımızda bizi temelde 2 başlık karşılar. Birincisi günlük
aldığınız toplam kalorinin ne kadarını yaktığımızdır. İkincisi ise aldığımız
kalorinin karbonhidrat, protein ve yağ oranlarının ne olduğudur.<span style="mso-spacerun: yes;"> </span>Gün içinde düşük kalorili besleniyor
olabilirsiniz. Ancak tek başına düşük kalorili beslenmek özünde hiçbir işe
yaramaz. Aldığınız kaloriyi karbonhidrat, protein ve yağ oranına dikkat ederek
kısmanız ise çok işe yarar. Bu durum kişiden kişiye değişse de genelde
karbonhidrat tüketimini sınırlandırıp, protein tüketimini ılımlı şekilde
yükseltmek kilo kayıp sürecinde işimizi kolaylaştırır. Ayrıca alınan karbonhidratın
türü de son derece önemlidir. İnsülin salınımını artırmayacak veya ılımlı
artıracak gıdaları tüketmek gerekir. Örneğin yulaf, karabuğday,
baklagiller,<span style="mso-spacerun: yes;"> </span>çavdar ekmeği, kabuklu
meyveler (elma, ayva), bulgur, kepekli pirinç gibi.</div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u>DİYET
MONOTONLUK SEVER</u></i></b></div>
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Sirkadiyan
ritim diye bilinen biyolojik ritmimiz kişiden kişiye farklılık gösterir.
Bazımız sabah 7’de kahvaltı yapmaya alışıktır. Bazılarımız ise sabah 10’da
kahvaltı yapar.<span style="mso-spacerun: yes;"> </span>Bazımız sık acıkır,
bazımız ise açlık süresini daha uzun tutabilir. Yatış, kalkış saatlerimiz,<span style="mso-spacerun: yes;"> </span>yeme içme saatlerimiz bizim biyolojik
ritmimizi belirler. İşte bu ritme uygun davranırsak zayıflama sürecimiz daha
sağlıklı ve hızlı devam eder.<span style="mso-spacerun: yes;"> </span>Monoton
bir şekilde hemen hemen her gün aynı saatte öğün ve ara öğün yaparsak, her gün
aynı saatte yatıp kalkarsa metabolizmamız
daha düzgün çalışır. Bu zayıflama sürecimizi olumlu etkiler.<br />
</div>
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><u>BAĞIRSAKLARINIZ
İYİ ÇALIŞSIN</u></i></b></div>
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Belki de
zayıflama sürecindeki en önemli faktörlerden biri de tuvalete düzenli olarak
çıkabiliyor olmaktır.<span style="mso-spacerun: yes;"> </span>Kalori ve yağ
kısıtlı menülerde hassas bağırsaklar hemen etkilenip tuvalete çıkış süresi
uzar. 2-3 gün yapılamayan ve sertleşen dışkı hayatı konforsuz kılar. Tüketilen gıdanın
posasının boşaltılamaması ise zayıflama sürecini olumsuz etkiler.<span style="mso-spacerun: yes;"> </span>Bu sebepten dolayı sıvı tüketiminin yüksek
olması, posa tüketiminin iyi olması (meyveler, salata, tam tahıllı ürünler,
yulaf gibi)<span style="mso-spacerun: yes;"> </span>işimizi kolaylaştırır. Form
çaylardan dönem dönem destek alınabilir. Ancak rutin bir şekilde günde 1-2
fincan form çay tüketilmesini tavsiye etmiyorum. Bu durum bağırsak tembelliğini
kronikleştirebilir. Probiyotik destekler<span style="mso-spacerun: yes;">
</span>(kefir, yoğurt ve probiyotik takviyeler) alınabilir.<br />
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<b style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;"> </span><i style="mso-bidi-font-style: normal;"><u>ERİYEN KİLO NEREYE GİDER?</u></i></b></div>
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Zayıflama
sürecinizde uyguladınız program sağlıklı ve uygun değil ise vücudunuzdan kas
kaybı olur.<span style="mso-spacerun: yes;"> </span>Yani protein dokunuz
yıkılır. Bu durum ilerleyen yıllarda size sağlık sorunları oluşturur. Ancak
doğru bir program ile zayıfladıysanız vücudunuzda yağ ve bir miktar su kaybı
oluşur. Suyu idrar, dışkı ve ter yolu ile kaybederiz. Eriyen yağlar ise bir
miktar suya, korbondioksite ve hücrelerde enerjiye döner. Yağ enerjisini vücut kullanır.<span style="mso-spacerun: yes;"> </span>Açığa çıkan su ise yine idrar, dışkı, ter ve
solunum esnasında buhar olarak kaybedilir. <span style="mso-spacerun: yes;"> </span>Yani kilolar havaya karışır.<br />
</div>
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Sağlıklı ve
fit bir ömür için fazlalıklarınızın havaya karışmasını dilerim. </div>
<div align="right" class="MsoNormal" style="line-height: normal; text-align: right;">
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<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">UZMAN DİYETİSYEN BAŞAK KEFELİ</i></b></div>
<br />basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com1tag:blogger.com,1999:blog-4007870133434921972.post-50524950358430843832018-02-05T23:21:00.004-08:002018-02-05T23:23:01.062-08:00NE KADAR SU İÇİYORSUNUZ?<!--[if gte mso 9]><xml>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0Mq3Dr6J_wRUk3GeylgwsEA2Jb38f01-GoRTFs4nsNV2fAFHi0luBArj49vPiZHDL0VwgTz5x8HnICWoIB4iTnT7NPGet0hpKk6_P7wmMPiT18h0aGnoEtuN-5fftskq3vFrCQwd8xqZJ/s1600/fft351_mf26408930.Jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="445" data-original-width="635" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0Mq3Dr6J_wRUk3GeylgwsEA2Jb38f01-GoRTFs4nsNV2fAFHi0luBArj49vPiZHDL0VwgTz5x8HnICWoIB4iTnT7NPGet0hpKk6_P7wmMPiT18h0aGnoEtuN-5fftskq3vFrCQwd8xqZJ/s320/fft351_mf26408930.Jpeg" width="320" /></a></div>
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<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 150%;">Su
mevzusu biz diyetisyenlerin sürekli olarak üzerinde durduğumuz bir konu.
Danışanlarımıza her görüşmede yeteri kadar su içip içmediklerini sorgular
dururuz. Peki niçin su içmek diyette bu kadar önemli? Yeterince su içmediğimiz zaman
ne oluyor? Bu soruları cevaplandıralım.</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 150%;">İnsan
vücudundaki bütün kimyasal reaksiyonlar sulu ortamda gerçekleşiyor. Vücudumuzun
ortalama yarısı sudan oluşuyor. Kısacası susuz hayat olmuyor. Ter ile, idrar ve
dışkı ile hatta vücut ısımız dolayısı ile tenimizden ve nefes verirken buhar
ile vücudumuzdan su kaybediyoruz. Daha sıcak havalarda yada spor yaptığımızda,
ateşlendiğimizde yada yüksek kalorili beslendiğimizde su ihtiyacımız da buna
paralel olarak artıyor. </span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 150%;"><span style="mso-spacerun: yes;"> </span>Vücudumuzun suya olan ihtiyacını hesaplarken
günlük tükettiğimiz kalori dikkat alıyoruz. Ortalama her 1 kaloriye 1 ml su
ihtiyacımız oluyor. Yani kabaca 1800-2000<span style="mso-spacerun: yes;">
</span>kalori ile beslenen<span style="mso-spacerun: yes;"> </span>bir kadının
günlük 2 lt sıvı ihtiyacı oluşuyor. Eğer günlük alınan sıvı miktarı eksik kalır
ise,<span style="mso-spacerun: yes;"> </span>sağlık sorunları da oluşmaya
başlıyor. </span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-family: "arial" , "sans-serif"; font-size: 12.0pt; line-height: 150%;">Susuz
kalmaya bağlı en sık gözlemlenen sorun kabızlıktır. Mide ve bağırsak sorunu
yaşıyorsanız içtiğiniz su miktarını gözden geçirin. Ayrıca dikkat dağınıklığı,
cilt kuruluğu,<span style="mso-spacerun: yes;"> </span>saç kuruluğu ve enerji
düşüklüğü gibi sorunlar da susuzluğa bağlı olarak gelişir. </span></div>
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basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-46720906747823546322018-01-02T03:10:00.002-08:002018-01-02T03:10:51.047-08:00YENİ BİR YIL YENİ BİR BEN<!--[if gte mso 9]><xml>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnI71Vbno1SNHFMXbEM30vMeIL7VvevvRmfc-92LQQMfhPqioAk0zJ7YoD-FDmChEOq5sZ5hYVeuRRUhtcp_fZS3qRUcVYQ6kvo32qiXhyphenhyphenWELUu7ibaRo0Ldd3kDGaxvG-7368j-XvfaGe/s1600/mutluluk.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="1200" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnI71Vbno1SNHFMXbEM30vMeIL7VvevvRmfc-92LQQMfhPqioAk0zJ7YoD-FDmChEOq5sZ5hYVeuRRUhtcp_fZS3qRUcVYQ6kvo32qiXhyphenhyphenWELUu7ibaRo0Ldd3kDGaxvG-7368j-XvfaGe/s320/mutluluk.jpg" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Aklımızda çoğu zaman ulaşamayacağımızı düşündüğümüz
hedeflerimiz,<span style="mso-spacerun: yes;"> </span>hayallerimiz olur. Bu bazen
iş ile ilgili bazen aşk ile ilgili bazen de bedenimizle ilgili olur. Elimizde
olmayan sebepleri düzeltmemiz zordur, ulaşılmazdır belki. Ama emin olun ki
bedeniniz ile ilgili olan hedefleriniz ulaşılmaz değil. Herşey sizin elinzide.
Karar verip başlamak birkaç ay sonra bambaşka bir bedene kavuşmanızı
sağlayabilir. Yeni yıl yeni bir ben yaratmak için karar verin ve işe başlayın.
Beslenmenizi düzene sokmak, hayatınıza biraz hareket eklemek, doğru gıdaları
doğru zamanda bulup tüketmek emin olun düşündüğünüz kadar zor değil. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Kilo sorunu yaşayanlarımız bilir. Kimimizin kiloları
çocukluktan kalmadır, kimilerimizinki de sonradan herhangi bir sebepten sonra
oluşmuştur. Belki zaman zaman uğraşmışız, çeşitli diyet ve spor denemeleri
yapmışız ve başarılı olamamışızdır. Bu durum<span style="mso-spacerun: yes;">
</span>hevesimizi kırmış, inancımızı yitirmemize sebep olmuştur. Ama bu durum
böyle devam etmez.<span style="mso-spacerun: yes;"> </span>İşe doğru yerden
başlamak ve kararlı olmak sonuca varmamızı sağlayan en önemli konudur. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;"><span style="mso-spacerun: yes;"> </span>Kendinize dikkat
etmeye, kilo verme serüveninize ilk önce kan tahlillerinizi yaptırarak
başlayın.<span style="mso-spacerun: yes;"> </span>Özellikle açlık şeker, açlık
insülin, troit hormonları, karaciğer<span style="mso-spacerun: yes;">
</span>testleri, kolesterol , d vitamini ve hemogram testlerinizi yaptırınız.
Bu testlerinizin sonuçlarını bir doktor ile görüşünüz. Sıkıntılı olan bir
değeriniz var ise mutlaka tedavinizi olunuz.<span style="mso-spacerun: yes;">
</span>Çünkü<span style="mso-spacerun: yes;"> </span>troitleriniz
çalışmadığında veya insülin direnciniz olduğunda veya d vitamini eksik ve
kansız olduğunuzda kilo vermeniz oldukça zordur. Vücudunuzun sağlam olduğunu
tespit ettikten , sorunlu değerlerinizi de düzeltmek için<span style="mso-spacerun: yes;"> </span>destek aldıktan sonra artık zayıflamaya
hazırsınızdır. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Kilo vermek,diyet yapmak kendi başınıza halledebileceğiniz
bir mevzu değildir. Bu konunun<span style="mso-spacerun: yes;"> </span>eğitimini
almış biz uzmanlardan destek almalısınız. Sürecin başarılı ve sağlıklı<span style="mso-spacerun: yes;"> </span>ilerleyebilmesi için<span style="mso-spacerun: yes;"> </span>mutlaka bir diyetisyenden destek alınız.
Kendinize küçük ve ulaşılabilir hedefler koyun. Bu motivasyonunuzu
artıracaktır. Uzmanınıza açık oynayın. Aklınızda olan ve yaptınız her türlü
şeyi uzmanınız ile paylaşın. Başarının geldiğini görmek,<span style="mso-spacerun: yes;"> </span>terazide rakamların bir bir aşağı indiğini
görmek motivasyonunuzu ve isteğinizi daha da artıracaktır. Unutmayın! Hedefe
ulaşabilenler, hedefe ulaşabilmek için bir adım atmış ve emek vermiş
kişilerdir. Yeni yılda yeni bir ben için harekete geçmelisin. Sağlıklı ve fit
bir geçirmek<span style="mso-spacerun: yes;"> </span>dileği ile. </span></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Dyt.Başak Kefeli<span style="mso-spacerun: yes;"> </span></span></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-24953850478908996652017-11-30T04:59:00.001-08:002017-11-30T04:59:13.130-08:00ET TAVUK BALIK HİNDİ<!--[if gte mso 9]><xml>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1LzJeZr0ichV_67GM7u6oj67VVfO9YosPJlrHBAYxucZMEwT6J0o9FHHgPvh-6Z5KrSL30e19RPWg440SiBSKJYysiApaYY4B70YYhVVEOEuwdt5DvxqRJ5zUe7jcYIfTpfybsa6LD54x/s1600/fft99_mf8734406.Jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="440" data-original-width="640" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1LzJeZr0ichV_67GM7u6oj67VVfO9YosPJlrHBAYxucZMEwT6J0o9FHHgPvh-6Z5KrSL30e19RPWg440SiBSKJYysiApaYY4B70YYhVVEOEuwdt5DvxqRJ5zUe7jcYIfTpfybsa6LD54x/s320/fft99_mf8734406.Jpeg" width="320" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Sebzeleri çok severiz ama etin yeri başkadır. Acaba ne kadar
et yemeliyiz, bunu biliyor musunuz? Hayvansal proteinlerin en doğru ve en
sağlıklı olanlarını tercih etmek, organ etlerini oldukça makul miktarda
tüketip, löp etleri ise doğru şekilde hazırlayıp yemek gerekiyor. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDsZxNxA4QC3emT84DM89HUHyIpWLArxdGLF9-oxU5S1RMeZEaEJlQkEAt-dQWd8y0zXeLbTireU-CRWKllbYdaAdo_OEAodpzcapRus05isjjB75GSWS6y1E-HNm4kiOKU-qPKyl6LWGA/s1600/3628_524ed285d62b3_545x340.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="340" data-original-width="545" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDsZxNxA4QC3emT84DM89HUHyIpWLArxdGLF9-oxU5S1RMeZEaEJlQkEAt-dQWd8y0zXeLbTireU-CRWKllbYdaAdo_OEAodpzcapRus05isjjB75GSWS6y1E-HNm4kiOKU-qPKyl6LWGA/s320/3628_524ed285d62b3_545x340.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Önce balık ile başlayalım. Balık özellikle yağı dolayısı ile
çok önemli bir protein kaynağıdır. Özellikle yüzey balıklarını tüketmenizi
öneririm. Hamsi, istavrit, uskumru, sardalya ve Norveç somonu oldukça iyi
omega-3 kaynağıdır. Ancak balığınızı derin yağda kızartıyorsanız dikkat! Yağda
kızaran balığın omega-3 kaybı çok yüksek oluyor. En doğrusu balıkları buğulamak
veya fırında pişirmektir. Haftada 2 defa balık tüketmenizi tavsiye ediyorum. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Kırmızı et çok değerli bir protein kayağıdır. Ayrıca demir ve
çinko açısından da oldukça zengindir. Eğer kansızlık şikayetiniz varsa kırmızı
et tüketiminizi artırmalısınız. Etin yanında yoğurt veya peynir gibi süt
ürünlerini tüketmenizi önermiyorum. Etinizin yanında bol bol salata
yemelisiniz. Haftada 2-3 defa 150’şer gram kırmızı et tüketebilirsiniz. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTMFlqwwrVSs7MDRZqlb4QAxzy3_AD0-PWe5qbK_DmXaRiatmq8U1Qf5KRAQfldVWDnHjjPcWiSHtHhHO8sdf0bvmDjdnEBE559yKuUQiS_PiK4AacrwbBiv_pOFLsPKJCnhA6XTz_ElDj/s1600/s-92781c61d6b79b0061ea531fd280a52296d95768.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="195" data-original-width="333" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTMFlqwwrVSs7MDRZqlb4QAxzy3_AD0-PWe5qbK_DmXaRiatmq8U1Qf5KRAQfldVWDnHjjPcWiSHtHhHO8sdf0bvmDjdnEBE559yKuUQiS_PiK4AacrwbBiv_pOFLsPKJCnhA6XTz_ElDj/s320/s-92781c61d6b79b0061ea531fd280a52296d95768.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Tavuk eti kolesterol açısından kırmızı ete göre nazaran daha
fakirdir. Özellikle doğru besleniş, organik, gezen tavukların veya köy
tavuklarının tüketimi daha sağlıklıdır. Haftada 1-2 defa tavuk etini sebzeli
yemeklerin içinde veya fırında veya haşlayarak tüketebilirsiniz. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Hindi etinin demir değerleri tavuk etine göre daha yüksektir.
Kolesterolü düşük, demir içeriği yüksek olduğu için oldukça sağlıklı et
ürünleridir. Bazılarımızın kültüründe hindi eti yemek yoktur ancak mutlaka
denenmesi ve tüketilmesi gerektiğini düşünüyorum. Sebzeler ile sote şeklinde
tüketimi oldukça sağlıklıdır. Haftada 1 defa hindi eti tüketebilirsiniz. </span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGzop_5gWfQuXVhL4DpUv5Fs6S6uUdNGsFj2DC2Jj7s2bBbOf6-N_84tH-CVs4I_Sx6BcSqyJL7MdOSI0kJOtaWM8bEbOo6hFOkXQ5AAAnbYu-bcUdtd5JaF2z5-IKo61dPAA-jxaf51D9/s1600/3414_6504_6642-susamli_hindi_sote.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="481" data-original-width="973" height="156" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGzop_5gWfQuXVhL4DpUv5Fs6S6uUdNGsFj2DC2Jj7s2bBbOf6-N_84tH-CVs4I_Sx6BcSqyJL7MdOSI0kJOtaWM8bEbOo6hFOkXQ5AAAnbYu-bcUdtd5JaF2z5-IKo61dPAA-jxaf51D9/s320/3414_6504_6642-susamli_hindi_sote.jpg" width="320" /></a></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Etler kıymetli protein kaynaklarıdır. Ancak tek tip beslenme
sağlıklı değildir. Eğer sofranızda hayvansal etlerin yanı sıra sebzeler,
çorbalar ve tahıllar da varsa o sofra sağlıklıdır diyebiliriz. Beslememizde
denge çok önemlidir. Bütün et türlerini dengeli bir şekilde sıraya sokarak
tüketmeye çalışın. Sağlıklı bir vücut için buna ihtiyacımız vardır. </span></div>
<div align="right" class="MsoNormal" style="text-align: right;">
<span style="font-size: 12.0pt; line-height: 115%;">Dyt. Başak KEFELİ </span></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;"><span style="mso-spacerun: yes;">
</span></span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-33852336435999037732017-11-07T02:13:00.000-08:002017-11-07T02:13:03.370-08:00KIŞ SOFRANIZA ALTERNATİF YEMEKLER<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrtCe3tRdj2gfddsE1Vx0cW9s2ajqnQiprqZaYLh9Ot6jWg6TP24JHowozkmdSi70xwtRBTHBF2olNwFJkRurlUxceofY2t9vpiQQXwpUtPFNFe_obiDSup7rxjNGxFXBtALfi0SUifNl2/s1600/Desktop10.jpg.710x470_q85_crop.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="470" data-original-width="710" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrtCe3tRdj2gfddsE1Vx0cW9s2ajqnQiprqZaYLh9Ot6jWg6TP24JHowozkmdSi70xwtRBTHBF2olNwFJkRurlUxceofY2t9vpiQQXwpUtPFNFe_obiDSup7rxjNGxFXBtALfi0SUifNl2/s320/Desktop10.jpg.710x470_q85_crop.jpg" width="320" /></a></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;"><br /></span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Nohut, yeşil mercimek, kuru fasülye, karnabahar, pırasa,
lahana, ıspanak, brokoli ve tabiî ki hamsi. Sanırım kış artık geldi. Eğer
pazarlarda tezgahları dolduran gıdalar ile sofralarınızı doldurursanız demir
gibi bir vücuda sahip olursunuz. Bağışıklığım kuvvetli olsun, kışı hastalıksız
geçireyim diyorsanız kış sebzelerini ve meyvelerini yemeyi ihmal etmeyin. Bu
yazımda kış gıdaları ile bilindiğin dışında farklı yemek alternatifleri
anlatmak istedim. Mutfağınızda yeniliklere izin verin. Bu sayede hiç tahmin
etmediğiniz güzellikte lezzetlerle tanışabilirsiniz. </span></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 12.0pt; line-height: 115%;">NOHUT PÜRESİ</span></u></b><span style="font-size: 12.0pt; line-height: 115%;">: Patatese oldukça güzel bir
alternatif nohut püresi. Yapımı son derece kolay ve oldukça sağlıklı. Özellikle
şeker hastaları için iyi bir alternatif. Nohutları güzelce haşlayın. İnce bir
tel süzgeçten bastıra bastıra geçirin. İçine lor peyniri, dereotu, baharat
katarak karıştırın. Üzerine az tereyağlı pul biber dökebilirsiniz. </span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 12.0pt; line-height: 115%;">MERCİMEK SALATASI</span></u></b><span style="font-size: 12.0pt; line-height: 115%;">: mercimek köftesi olur da salatası
niye olmasın. Mercimekleri az tuzlu suda haşlayın. Rokalı, kuru domatesli güzel
bir yeşil salata yapıp içine ekleyin. Zeytinyağı ve limonunu ekleyerek tüketin.
</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdOYfYQoxshEIvEpmUCS3fb8xZjT_nn86Z4xHOfJwYWP_fgLY-ISEd6h_1Krv4TpXw10eh1-5viQx6ntl6CdfsLAtvN_4RmvpDxlPOElbDusVUhBCIU0gZguP6t05O5KH4nmPe_n6b1VFE/s1600/brokoli-lahana.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="474" data-original-width="710" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdOYfYQoxshEIvEpmUCS3fb8xZjT_nn86Z4xHOfJwYWP_fgLY-ISEd6h_1Krv4TpXw10eh1-5viQx6ntl6CdfsLAtvN_4RmvpDxlPOElbDusVUhBCIU0gZguP6t05O5KH4nmPe_n6b1VFE/s320/brokoli-lahana.jpg" width="320" /></a></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 12.0pt; line-height: 115%;">KARNABAHAR KISIRI</span></u></b><span style="font-size: 12.0pt; line-height: 115%;">: Diyete iyi bir alternatiftir. Karbonhidrat
içeriği son derece düşük ve lezzetli bir atıştırmalıktır. Karnabaharları
çiçeklerine ayırın, sert olan saplarını ayıklayın. Karnabahar çiçeklerini
rondoda çekin. Bulgur gibi ufak parçalara ayrılacaktır. Bulgur haline gelen
karnabaharları kısır malzemeleri ile karıştırın. Bir tencerede sıvı yağ , salça
ve pul biberi kzıdırın. Karnabahrlar ile karıştırın. Üzerine maydanoz, ince
ince kıyılmış marul, ufak doğranmış domates ve bol nar ekşisi ile karıştırın.
Dilediğiniz kadar tüketebilirsiniz. </span></div>
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<span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikQtPbEkkJn5ZUA9uEWIyu64JGmHj-HjqUv58Ok189UfbXlRY-bxqjCyA6M3zaE46HyHLeUFKm4AucuxWzmp1LUHYPYGmBVCd4Ra_LnHj0zDRXKRwN4utifWctX7KZudQs_iqgUReVAdOr/s1600/29350-brokoli.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="480" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEikQtPbEkkJn5ZUA9uEWIyu64JGmHj-HjqUv58Ok189UfbXlRY-bxqjCyA6M3zaE46HyHLeUFKm4AucuxWzmp1LUHYPYGmBVCd4Ra_LnHj0zDRXKRwN4utifWctX7KZudQs_iqgUReVAdOr/s320/29350-brokoli.jpg" width="320" /></a></div>
<b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 12.0pt; line-height: 115%;">BROKOLİ MÜCVERİ</span></u></b><span style="font-size: 12.0pt; line-height: 115%;">: Mücver sadece kabak ile yapılmaz.
Brokoli ve karnabahar ile de denemenizi tavsiye ederim. Brokolileri az suda
veya buharda haşlayın. Çatalla iyice ezin. İçine 1 yumurta, 3-4 kaşık kadar un,
1 kaşık yoğurt , 1 tutam maydanoz, ½ soğan rendesi ekleyin. Harcı az yağlı
tavada ince ince köfte şeklinde pişirin. Afiyet olsun. </span><br />
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 12.0pt; line-height: 115%;">YOĞURTLU LAHANA SALATASI</span></u></b><u><span style="font-size: 12.0pt; line-height: 115%;">:</span></u><span style="font-size: 12.0pt; line-height: 115%;"> Lahanayı ince ince kıyın. 1 kase yoğurt içine 1 kaşık
mayonez ve 1 tutam tuz koyun. Karıştırın. Lahanaları yoğurt ile karıştırın.
İçine 2-3 çorba kaşığı kadar kuru üzüm ve 1 tatlı kaşığı kadar kuru nane atın.
Afiyet olsun.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 12.0pt; line-height: 115%;">ISPANAK ÇORBASI</span></u></b><span style="font-size: 12.0pt; line-height: 115%;">: Ispanaktan zeytinyağlı yemek ve
börek zaten bolca yapılır. Bir de çorbasını deneyin. 2-3 avuç kıyılmış ıspanak,
1 adet rendelenmiş havuç,2-3 kaşık kadar pilavlık bulgur, 1 bardak et suyu ve
2-3 bardak duru su ile pişirin. 1 küçük boy soğanı kenarda 2 kaşık yağ ve pul
biber ile kavurup çorbaya ilave edin. Blenderdan geçirebilirsiniz. Kalorisi
oldukça düşük, çok besleyici ve lezzetli bir kış çorbası alternatifidir. </span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Symbol; font-size: 12.0pt; line-height: 115%; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeBnTnLt4bMn39JR-4ED0oyVQ6JU_8fLuMjR2YqMaP9UhqGSZoDL-eKkf1LY4gGJjC5ABm5XS-tk2y9b6Qb166z-Uovjq7TEV0LLx2nLxCIQHwXFtxd1B2QYHgY4_A-UgRc_Y9AJxmdiGA/s1600/hamsili-pilav.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="667" data-original-width="1000" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeBnTnLt4bMn39JR-4ED0oyVQ6JU_8fLuMjR2YqMaP9UhqGSZoDL-eKkf1LY4gGJjC5ABm5XS-tk2y9b6Qb166z-Uovjq7TEV0LLx2nLxCIQHwXFtxd1B2QYHgY4_A-UgRc_Y9AJxmdiGA/s320/hamsili-pilav.jpg" width="320" /></a></div>
<b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 12.0pt; line-height: 115%;">HAMSİ</span></u></b><span style="font-size: 12.0pt; line-height: 115%;">: Sanırım hamsinin her şeyi ama her
şeyi çok lezzetli. Fırın, ızgara, kızartma hali bir yana hamsili pilava şahsen
ben hayır diyemiyorum.<span style="mso-spacerun: yes;"> </span>Omega-3 oranı
yüksek ve yüzey balığı olduğu için çocuklarınıza bol bol yedirin. Kasım, aralık
ve ocak tam hamsi zamanıdır. </span><br />
<div align="right" class="MsoListParagraphCxSpLast" style="text-align: right;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 12.0pt; line-height: 115%;">Dyt.Başak Kefeli </span></u></b><span style="font-size: 12.0pt; line-height: 115%;"></span></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com1tag:blogger.com,1999:blog-4007870133434921972.post-8904475862846306952017-10-31T01:45:00.000-07:002017-10-31T01:45:57.483-07:00DİYETTE İSTİKRAR ÖNEMLİ<!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5UqxsqMKnSiU4SLlp8qgoovzHXEK2RhHUUTMlBtaqTGCYNSL7VlPyHKI7ZMkHgwBQItWczXughQqwxvaDFKzIe4AZ7bUGhHkZTUhoYFHgzMQYx_-e5xRyBT_e0YmvM_IFzKAP07m82CZO/s1600/fft99_mf5293644.Jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="440" data-original-width="640" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5UqxsqMKnSiU4SLlp8qgoovzHXEK2RhHUUTMlBtaqTGCYNSL7VlPyHKI7ZMkHgwBQItWczXughQqwxvaDFKzIe4AZ7bUGhHkZTUhoYFHgzMQYx_-e5xRyBT_e0YmvM_IFzKAP07m82CZO/s320/fft99_mf5293644.Jpeg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="mso-spacerun: yes;"> </span>Ayın belli günlerinde diyete başlayıp 1-2
hafta sonra bırakanlardan mısınız? Yaz başında diyete başlayıp, yaz ortasında
vazgeçenlerden misiniz? Emin olun tek değilsiniz. Diyetteyken 24 saatlik beslenmenin
uzun süre ayarlanması hem kolay hem de oldukça zor bir iştir. Bunu için
istikrarlı olmak gerekir. Oldukça motive olmuş bir şekilde bu işe başlayıp,
kararlarınızı emin adımlar ile uygulayabilirsiniz. Bunu yapan ve uzun sürelerce
kilosunu muhafaza edebilen birçok insan var. Hepsinin ortak noktaları bu işi
gerekten beynen istemeleridir. Lafta değil, gerçekten bu işi istemeli ve emin
adımlar ile ilerlemelisiniz. </div>
<div class="MsoNormal" style="text-align: justify;">
Başladığınız zayıflama
programının istikrarlı olabilmesi için size bazı önerilerim olacak.</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivG11kzg8V9M2FFZWYX6ske8TzqJ2cc8MoeGI_xZGYRm6x0UjLxPCKrJz9fpDWkhna32I-TwyfBt7UsAfh6f1uqTYLvtQ_p2EU3a0tz2B9cNcbIRAEUF2EPJA7odnuvIKxOH8lIN7oZgni/s1600/brokoli_6a8a025c-68e6-4ec7-912d-536c540985ee_1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="409" data-original-width="615" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivG11kzg8V9M2FFZWYX6ske8TzqJ2cc8MoeGI_xZGYRm6x0UjLxPCKrJz9fpDWkhna32I-TwyfBt7UsAfh6f1uqTYLvtQ_p2EU3a0tz2B9cNcbIRAEUF2EPJA7odnuvIKxOH8lIN7oZgni/s320/brokoli_6a8a025c-68e6-4ec7-912d-536c540985ee_1.jpg" width="320" /></a></div>
Diyet
programına çok sert başlamayın. Mümkün olduğunca ılımlı ve hayatınıza uygun
küçük müdahaleler ile bu işe başlayın. ‘ bu gece son defa yiyorum bir daha
yemeyeceğim’ gibi bir düşünce son derece yanlıştır. Örneğin diyetinize çayınıza
attığınız şekeri bırakarak bile başlayabilirsiniz. 1. Haftanızda sadece şekeri
bırakın.2.haftanızda ekmeği öğünlerde 1’er dilime düşürün. 3.hafta sebze
yemeklerine ağırlık verin. Bu şekilde ılımlı müdahaleler canınızı
sıkmayacaktır.<br />
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Hedefinizi
mantıklı ve uzun vadeli olarak belirleyin.2 haftada 10 kilo vermek gibi bir
hedef doğru ve mantıklı olmayacaktır. 3-4 ayda 10 kilo vermek oldukça
doğrudur.<span style="mso-spacerun: yes;"> </span>Eğer herhangi bir hormonal
sorununuz varsa zayıflamanız biraz daha geç olabilir. Hipotoridi, şeker,
vitamin eksiklikleri, eklem hastalıkları, romatizma, alerji, polikistikover
sendromu kilo vermeyi zorlaştıran rahatsızlıklardır.<span style="mso-spacerun: yes;"> </span>Bu tür rahatsızlıklarınız varsa hedefinizi
daha uzun vadeye yayın. </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Hareketlerinizi
ılımlı şekilde artırın. İşe asansör kullanmayı bırakarak başlayabilirsiniz.
Arabanızı otoparkta uzağa park edin. Markete gittiğinizde işinizi hızlıca
bitirmeyin. Reyonlar arasında boş boş 1-2 tur atın. Hafta sonlarınızı iyi
değerlendirin. Çocuklarınızla oyun oynayın. Evde dans edin. Bu tür gerçekçi
hareketler ile egzersiz yapmaya çalışın .</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZe-cgjJt_J3ke_wkp7LDo9H7OYiVWzyaGT7ZkzqoiOazzdSXYiVCMvITSEsm6gkhCqloz1aNogVzhGEjSFPIbyvmcS8dqRocdx8szZXRvr87Xx5afb0H8_B0MLgR93zVB5BVmeFHr7P5D/s1600/IMG_5313.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1100" data-original-width="1600" height="220" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZe-cgjJt_J3ke_wkp7LDo9H7OYiVWzyaGT7ZkzqoiOazzdSXYiVCMvITSEsm6gkhCqloz1aNogVzhGEjSFPIbyvmcS8dqRocdx8szZXRvr87Xx5afb0H8_B0MLgR93zVB5BVmeFHr7P5D/s320/IMG_5313.JPG" width="320" /></a></div>
Etrafınızdaki
insanların sizi olumsuz etkilemesine izin vermeyin. Siz kararlı olun. Hatta
etrafınızdakileri de olumlu etkilemeye çalışın. <br />
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Okuyun.
Diyet ile ilgili olmasa da sağlıklı yaşam ve sağlıklı beslenme ile ilgili
kitaplar, broşürler, bilgilendirme yazıları, gazetelerin köşe yazılarını
okuyun. Bunlar sizde doğru beslenme arzusu yaratacaktır. </div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Son
olarak sabırlı olun. Yılların biriktirdiği kilolar ve kötü alışkanlıklar bir
anda bitmeyecektir. Beyniniz sürekli sizi yoldan çıkarmaya çalışacaktır. Buna
hazırlıklı olun. En önemlisi kararlı olmak. Siz<span style="mso-spacerun: yes;">
</span>kararı olduktan sonra başarılamayacak hiçbir program yoktur. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK8FbXrwTzBoTbYR_bI6_yAkj2ai59hBhNJpjNI-x2G92CAmwfBTfLs7qbzLMJ5im6mMk9d7KBejmyuU7cE9_qz8Ar5_tHENpGnHKVmM2b-EkzzkVahX-YrTvZziMZQ4UFeeZzjh_HrnqR/s1600/karatay_diyeti_diger_diyetlerden_farki-627x300.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="300" data-original-width="627" height="153" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK8FbXrwTzBoTbYR_bI6_yAkj2ai59hBhNJpjNI-x2G92CAmwfBTfLs7qbzLMJ5im6mMk9d7KBejmyuU7cE9_qz8Ar5_tHENpGnHKVmM2b-EkzzkVahX-YrTvZziMZQ4UFeeZzjh_HrnqR/s320/karatay_diyeti_diger_diyetlerden_farki-627x300.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
Her şeyin başının sağlık olduğunu
kendinize fazlası ile hatırlatın. Hayatınızı ve bedeninizi güzelleştirmek için
elinizden gelen her şeyi yapın. Çünkü siz buna değersiniz. </div>
<div align="right" class="MsoNormal" style="text-align: right;">
Sevgilerimle </div>
<div align="right" class="MsoNormal" style="text-align: right;">
Dyt.Başak Kefeli </div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-31865599961722038942017-10-02T07:15:00.002-07:002017-10-02T07:25:36.652-07:001 YAŞINDAKİ BEBEĞİMİZİ NASIL BESLEYELİM?<!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG4-R2C3oaIkiKROIOdnJ3WruRmnu0wFMe0TC5wIeWBfXEsqm2NQMfBzIszzezT76MABZBt6nYtWdncO-JCXzdzly3sm0yMSCwoj_dmxg5-CjQhaodL9Y-bGg2ZhfdKiD86CBF0dv_7W0u/s1600/blw-nedir.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="467" data-original-width="700" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG4-R2C3oaIkiKROIOdnJ3WruRmnu0wFMe0TC5wIeWBfXEsqm2NQMfBzIszzezT76MABZBt6nYtWdncO-JCXzdzly3sm0yMSCwoj_dmxg5-CjQhaodL9Y-bGg2ZhfdKiD86CBF0dv_7W0u/s320/blw-nedir.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Bebeklerimizin büyüme dönemlerindeki her gelişimi, her adım
atışı, her ilkleri o kadar kıymetlidir ki. Yaptıkları her şey doğanın sunduğu
bir gelişim evresidir aslında. Sadece kimisi biraz aceleci davranır bir iki ay
erkenden atar adımlarını, kimisi biraz tembel çıkar, gecikir. Ancak her şeyden önemlisi,
sağlıklı, bağışıklık sistemi kuvvetli, beyin gelişimi yerinde olan çocuklar
olmalarıdır. İşte beslenme de tam bu noktada devreye girer. Çocukların doğru
beslenmeye, doğru gıdaları tüketmeye ihtiyaçları vardır. Bu durum onların
sağlıklı bir şekilde gelişebilmeleri için çok önemlidir. Yedikleri besinler
bağışıklık sistemlerini kuvvetlendirmelidir. Katkı maddelerini ne kadar az
alırlarsa o kadar iyi olur. En masum gibi görünen çubuk kraker bile olsa paket
gıdalardan uzak tutmayı başarmalıyız. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">EN GÜZEL BEBEK
YEMEKLERİ</span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcpeuKtocNYHkAEYeCwyxh1W07usnOCR-Pb-g65LS1nH-UuW2LRb5Kx8_kAXvexefTXabjxFWBBX2K8d5rLMX0hsjV7n5iLXFp9zCAdsCNrgboNDYsE7o603Tvtpw6H8RL9oiDk_wYSwzB/s1600/1-tip-1-1522-4c95-shutterstock-82583305.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="566" data-original-width="1000" height="181" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcpeuKtocNYHkAEYeCwyxh1W07usnOCR-Pb-g65LS1nH-UuW2LRb5Kx8_kAXvexefTXabjxFWBBX2K8d5rLMX0hsjV7n5iLXFp9zCAdsCNrgboNDYsE7o603Tvtpw6H8RL9oiDk_wYSwzB/s320/1-tip-1-1522-4c95-shutterstock-82583305.jpg" width="320" /></a></b></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">1 yaşındaki bebek artık yemek yeme konusunda çoğu besin
açısından özgürleşmiştir. 1 yaşına kadar yasak olan bal, bakla, inek sütü,
patlıcan gibi besinler artık yavaş yavaş serbestleşir. Kısacası ailenin evde
pişirdiği tüm tencere yemeklerini yiyebilir. Özellikle az yağlı kıyma ile
pişirilmiş sebzeli etli yemekler çocuklar için çok besleyicidir. İçinde hem
protein, hem sebze hem de yağ bulunan bu yemekler hemen hemen her gün belli
ölçülerde yedirilmelidir. Kıymalı taze fasulye, kıymalı karnabahar, kıymalı
kabak, etli türlü, kıymalı biber ve kabak dolması, etli yaprak sarması, etli
patates yemeği, etli baklagil yemeği bebeklerin yiyebileceği en güzel ev
yemekleridir. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">TAHILLAR ÇOK ÖNEMLİ</span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">1 yaşındaki bebeklerde karbonhidrat tüketimi de oldukça
önemlidir. Bebeğinize günde 1-2 dilim ekmek içini yedirebilirisiniz. Ancak
ekmekten daha iyi olan tarhana çorbası, mercimek çorbası, yeşil mercimek
yemeği, bulgur pilavı, <span style="mso-spacerun: yes;"> </span>karabuğday
pilavı, yarmalı pirinçli yoğurt çorbalarını da mutlaka tükettirmelisiniz. Bu tahıllar
bebekler için temiz enerji kaynaklarıdır. Oldukça hareketli olan çocuğa ilk
etapta enerjiyi bu gıdalarda bulunan karbonhidratlar sağlayacaktır. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">EV YOĞURDU YAPIN</span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPrGXnaC6uWhpeaiQYstTVvkxPJZIkTeA_wC9kYl0gu1Zumgu2jAAmf7xiHtZHX-AEML__i3OIzXqbxhbJmnLkI1aMUxY2F56FzpDsHOlp7xSxlkZYnpz8dRzU0i702LahCguX5yNUcmVl/s1600/1-yas-bebek-beslenme-600x500.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="500" data-original-width="600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPrGXnaC6uWhpeaiQYstTVvkxPJZIkTeA_wC9kYl0gu1Zumgu2jAAmf7xiHtZHX-AEML__i3OIzXqbxhbJmnLkI1aMUxY2F56FzpDsHOlp7xSxlkZYnpz8dRzU0i702LahCguX5yNUcmVl/s320/1-yas-bebek-beslenme-600x500.jpg" width="320" /></a></b></div>
<br />
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Kalsiyum ve protein 1 yaşında oldukça önemlidir. Özellikle
anne sütü almayan bebeklerin günlük 2 bardağa yakın süt veya ev yoğurdu
tüketmeleri gerekir. Özellikle ev yoğurdunu bebeğinize her gün 3-4 kaşık kadar
yedirin. Önemli bir protein kaynağıdır. Ayrıca probiyotik kaynağıdır.
Bebeklerin hem kemik ve diş gelişimlerini destekler hem de bağışıklık
sistemlerini kuvvetlendirir. Bebeğinize kesinlikle hazır yoğurt yedirmeyin.
Hatta mümkünse siz de yemeyin. Evde yoğurt yapmak son derece kolaydır. Günlük şişe
sütleri kullanarak da son derece lezzetli ev yoğurtları yapabilirsiniz.
Gerekirse yoğurt yapma makinelerinden destek alabilirsiniz. </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">HAFTADA 2 DEFA BALIK</span></b></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<span style="font-size: 12.0pt; line-height: 115%;">Umarım balık seven bir çocuğunuz olur. Beyin gelişimi ve
bağışıklık sistemi için müthiş bir gıda. Haftada 1 veya 2 defa 2’şer köfte
boyutunda balığı bebeklerinize yedirin. Dip balıkları olmamasına, yüzey balığı
olmasına özen gösterin. Örneğin hamsi, istavrit, uskumru, sardalya gibi
balıklar bebeklere oldukça uygundur. Balıklarını kızartmayın. Izgara veya
buğulama şeklinde tüketin. Balık konusunda daha detaylı bilgi için <a href="http://basakkefeli.blogspot.com.tr/2017/09/balik-yiyelim.html" target="_blank">TIKLAYINIZ</a>. <span style="mso-bidi-font-weight: normal;"><span style="mso-spacerun: yes;">Eğer bebeğiniz, çocuğunuz balık yemiyorsa saf balık yağlarından günde 1 tatlı kaşığı kadar geceleri içirin. </span></span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">ÇOCUKLARINIZA ŞEKER
YEDİRMEYİN</span></b><span style="font-size: 12.0pt; line-height: 115%;">. </span></div>
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<br /></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Evet bizleri annelerimiz şekerli gıdalar ile beslemiş
olabilir. Muhallebimize, kekimize hatta yoğurdumuza bile şeker eklemiş
olabilirler. Ancak siz bunu çocuğunuza yapmayın. Saf sofra şekerinin hiçbir faydası
yoktur. Kekinizi yaparken bal, pekmez, kuru meyve, meyve rendesi veya taze
sıkılmış meyve suyu kullanabilirsiniz. <span style="mso-spacerun: yes;"> </span>İnanın
bunlar da muhallebileri ve kekleri son derece güzel tatlandırıyorlar.
Unutmayın; bebeğinize ne verirseniz ona alışır. <span style="mso-spacerun: yes;"> </span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">ONA FIRSAT VERİN </span></b></div>
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<b style="mso-bidi-font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8zqRxDTHCANyIbcYF3-wMmBd4oSPDdAj85oS3gZnh3yCWYHLeiOEhyphenhyphenyn_MBLzs61ZhWXOL996xGAsu_-QtkuC3w6Rb99oB6BrjU8VFq4mJxCRFzsOhN0_jrQDRgY5OC4ehkbGB0WzpXS7/s1600/blw2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="467" data-original-width="700" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8zqRxDTHCANyIbcYF3-wMmBd4oSPDdAj85oS3gZnh3yCWYHLeiOEhyphenhyphenyn_MBLzs61ZhWXOL996xGAsu_-QtkuC3w6Rb99oB6BrjU8VFq4mJxCRFzsOhN0_jrQDRgY5OC4ehkbGB0WzpXS7/s320/blw2.jpg" width="320" /></a></b></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Çocuğunuz artık büyüdü ve tam 1 yaşında. En azından artık
ağzının yolunu biliyor. Eline çatal verdiğinizde ve önüne bir parça yemek
koyduğunuzda çatalı yemeğe saplamaya çalışır. Ona yardım edin. Çatalın ucuna
sapladığınız yumuşak kıvamlı(ekmek veya omlet gibi) yemeği ağzına götürecektir.
Hem de bundan son derece büyük bir keyif alacaktır. Bu şekilde bütün yemeğini
daha bile rahat, inatlaşmadan bitirdiğine şahit olabilirsiniz. Ayrıca bu
dönemde bebekler elleri ile de yemekten son derece keyif alırlar. Bebeğin
yemeğe ellemesi, dokunması, kıvamını, ısısını hissetmesi onun genel gelişimi
için de çok önemlidir. İşte tam da bu dönemde ona kendi kendini besleyebilme
fırsatı verin. Eğer mama sandalyeniz yoksa yere bir sofra bezi serip üzerine
kırılmaz bir tabakta yemeğini koyun. Örneğin makarna ve köfte. Köfteleri ufak
ufak kesin. Makarnanın ise düdük makarna gibi çok ufak parçalarda olmamasına
dikkat edin. Aksi taktide boğazına kaçırabilir. Spiral makarnayı bebekler çok
rahat yiyorlar. Sizde onunla birlikte yere oturun ve kendi kendine beslemesine
izin verin. Hatta arada sizin de ağzınıza koyabilir. Böyle anlar bebeklerin
oldukça mutlu olduğu anlardır. Yemek esnasındaki krizleri, bağırış,
çağırışları, yemekleri yerlere fırlatmaları veya kaşığa vurmaları bu yöntemler
sayesinde yaşamayacaksınızdır. <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span></span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">VİTAMİN İÇİN MEYVELER </span></b></div>
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<b style="mso-bidi-font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeaqYdSYtaWqjJcTfbw4zgDp675zSjmFJw5F40dsmRzvqKrbOm8xwoZkzW1eXw6cK74Pdfo0p3YIOoUFNAPuJWr0DjKie-oPrnDnu4gDo-5wZbOgbyr1fHw0_n5ELVLRSJrKQTGsMfBVlb/s1600/1330692585282588_b.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="286" data-original-width="400" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgeaqYdSYtaWqjJcTfbw4zgDp675zSjmFJw5F40dsmRzvqKrbOm8xwoZkzW1eXw6cK74Pdfo0p3YIOoUFNAPuJWr0DjKie-oPrnDnu4gDo-5wZbOgbyr1fHw0_n5ELVLRSJrKQTGsMfBVlb/s320/1330692585282588_b.jpg" width="320" /></a></b></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Bebeklerin günde 1-2 porsiyon meyve yemesi gerekir. Hem
günlük lif alımları, hem de vitamin alımları için çok önemlidir. Meyveler bebeklerin
kahvaltısında yada ara öğünlerinde olabilir. Yoğurt meyve gibi karışımları
yapmanızı ise önermiyorum. Yoğurdu tek başına yemesinde fayda vardır. ‘Tatlı yoğurt’
tadına alışmamaları için bu önemlidir.<span style="mso-spacerun: yes;">
</span>Genellikle karışık meyve tabakları değil de, tek çeşit meyveyi tek
seferde yemesini öneriyorum. Örneğin 1 öğünde ½ şeftali diğer öğünde küçük 1
muz gibi. Kendi başına yiyebileceği meyveleri ise yine önüne koyarak yemesine
izin verin . Örneğin çekirdeksiz üzümleri ortadan ikiye kesin(yuvarlak gıdalar
bebeklerde boğulmalara sebep olabilir. Bu sebeple üzüm gibi yuvarlak bir gıdayı
ortadan ikiye keserek önüne vermelisiniz.) iki parçaya ayırdığınız ve içinde
çekirdeğin olmadığına emin olduğunuz üzümleri bir kaba koyup sofra bezinin
üzerine koyun. Bebeğiniz bunu elleri ile son derece rahat tüketecektir. Hatta
muzu kabuklarından biraz sıyırarak eline verin. Kemirmek çok hoşuna gidecektir.
Portakal, mandalina gibi üzerinde iç zarı olan meyvelerin zarları bebeklerin
boğazına takılabilir. Zarlarını ayıklayabilirsiniz. Yada elinizde tutarak
kemirmesine , emmesine izin verebilirsiniz. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 12.0pt; line-height: 115%;">BİTKİ ÇAYLARI </span></b></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Fazla bitki çayı tüketmek yetişkinler için bile doğru
değildir. Günde 2 kupadan fazlası önerilmez. Ancak bebeğiniz 1 yaşını
geçtiğinde az miktarda taze demlenmiş bitki çayını bebeğinize verebilirsiniz. Örneğin
ıhlamur çayı, rezene çayı. Gece yatmadan önce 50-60ml ılık hali ile
verilebilir. İçine az miktarda bal eklenebilir. Yada sabah kahvaltısında
verilebilir. Günde tek sefer yeterlidir. Su yerine bol bol verilmemelidir. </span></div>
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<b><span style="font-size: 12.0pt; line-height: 115%;">SU </span></b></div>
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<b><span style="font-size: 12.0pt; line-height: 115%;"><br /></span></b></div>
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<span style="font-size: 12.0pt; line-height: 115%;">Oldukça önemlidir. Çocuğunuza her fırsatta su içmesi için teşvik edin. Özellikle geceleri sebepsiz yere uyanan çocuğunuza su verin. Susadığı için gece uyanmış bile olabilir. Suyun bebeklerde içme vakti yoktur. istediği her an verebilirsiniz. Koşturup terleyen bir çocuğun yada ishal olmuş bir çocuğun su ihityacı artar. Daha fazla vermelisiniz. Anne sütü almayan bir bebek ortalama günde 1 lt kadar su içebilir. </span></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 18.0pt; line-height: 115%;">DYT.BAŞAK KEFELİ</span></b></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-65482779602373590722017-09-27T23:36:00.001-07:002017-09-27T23:36:40.659-07:00SOĞUK HAVALARDA BAĞIŞIKLIĞINIZ ZAYIFLAMASIN<!--[if gte mso 9]><xml>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCSW1pcIFXIEkm0BfR6YvXDAkJ5xGHvZx-s6302yCnBEIYBkUPw-h8HM-cXLYDnNq2dGm4HtywmwzZSMbAuacVx2HNhRgFWwayGfSPqG_SGaE-SS-G3wkWFnPI7uWPGDRhC5vh62Dr4mlT/s1600/sonbahar-mevsimi.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="229" data-original-width="344" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCSW1pcIFXIEkm0BfR6YvXDAkJ5xGHvZx-s6302yCnBEIYBkUPw-h8HM-cXLYDnNq2dGm4HtywmwzZSMbAuacVx2HNhRgFWwayGfSPqG_SGaE-SS-G3wkWFnPI7uWPGDRhC5vh62Dr4mlT/s320/sonbahar-mevsimi.jpg" width="320" /></a></div>
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<div class="MsoNormal">
Geçtiğimiz hafta itibari ile Bursa soğuğun
etkisinde. Tabiî ki kendinizi soğuktan korumaya çalışacaksınız ama
vücudunuzu soğuk ile savaşmaya muhteşem şekilde hazırlamalısınız. Günlük olarak
yediklerinize dikkat ederek işe başlayın. Sağlam bir bağışıklık sisteminin
temelleri yediklerinizde gizli. </div>
<div class="MsoNormal">
Kış diyetlerimde bal ve pekmez gibi doğal şekerleri sıklıkla
kullanırım. Fazla değil 1 tatlı kaşığı bal tüketmek doğal yollarla
bağışıklığınızı güçlendirmenin en kolay yolu. Eğer kansızlığınız varsa bunu
pekmez olarak tercih edebilirsiniz. </div>
<div class="MsoNormal">
C vitamini tam bir savaşçı. Bağışıklığınıza çok iyi gelecek.
Günlük olara 2-3 porsiyon narenciye veya kış meyvesi tüketmeye çalışın.
Özellikle greyfurt, mandalina, portakal ve nar vücudunuzu kışa hazırlamak için
birebir.</div>
<div class="MsoNormal">
Daha önceki haftalarda da bahsettiğim gibi balık olmazsa
olmazımız. Özellikle çocuklarda ve yaşlılarda omega-3 yani balık yağı
bağışıklığı güçlendiriyor. Haftada mutlaka 2 porsiyon balık tüketin. Balığınızı
ızgara yapmayı unutmayın. </div>
<div class="MsoNormal">
Yağlı tohumlar yani çerezler mineral ve antioksidanlar
açısından çok zengin. Kışın özellikle yer fıstığı, badem ve fındık tüketin.
Kavrulmamış çerez tercih ederseniz daha çok antioksidan almış olursunuz. Günlük
1 avuç çerez bağışıklığınıza iyi gelecek.</div>
<div class="MsoNormal">
İşte en muhteşem içecek:Kefir. Daha sonra sizlere kefiri
özel olarak anlatan bir yazı hazırlayacağım. Bağışıklık sistemini anlatan bir
yazıda bu müthiş Kafkas içeceğine değinmeden geçmek olmaz. Bir bardağının
içinde yüzlerce<span style="mso-spacerun: yes;"> </span>probiyotik yani
sağlığımıza faydalı canlı bakteriler var.<span style="mso-spacerun: yes;">
</span>Bu bakteriler bağışıklığımızı kuvvetlendirmek için birebir.
Çocuklarınızın gece uyumadan önce içtiği sütleri kefir olarak değiştirin ve
gözlemleyin. Bakalım hastalıklar kapınızı bu kış çalacak mı. </div>
<div class="MsoNormal">
Eğer çok düzensiz beslenen biri iseniz mutlaka dışarıdan ek
takviye alın. Özellikle çinko, beta-glukan ve C vitamini içeren takviyeler
bağışıklık sisteminizi destekleyecektir. </div>
<div class="MsoNormal">
Yedikleriniz ilacınız olsun, bu kış hastalıksız geçsin. İyi
haftalar dilerim </div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm;">
<span style="mso-spacerun: yes;"> </span><b><span style="color: red; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Gribe Yakalanmamak İçin Dikkat Etmemiz
Gereken Hususlar </span></b><b style="mso-bidi-font-weight: normal;"><span style="color: red; font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;"></span></b></div>
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<br /></div>
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<li class="MsoNormal" style="color: red; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Sabun ve su ile ellerinizi sık
sık yıkayınız.</span></b></li>
<li class="MsoNormal" style="color: red; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Bulaşma yollarından olan ağız,
burun ve gözlere kirli ellerle temas etmekten kaçınınız.</span></b></li>
<li class="MsoNormal" style="color: red; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Yüzeyleri sık sık temizleyiniz.</span></b></li>
<li class="MsoNormal" style="color: red; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Yeterli ve dengeli besleniniz. </span></b></li>
<li class="MsoNormal" style="color: red; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Hasta kişiler ile yakın
temastan kaçınınız. Kapalı ve kalabalık ortamları sık sık havalandırınız.</span></b></li>
<li class="MsoNormal" style="color: red; line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Herhangi bir risk grubunda
iseniz grip aşısı yaptırınız. </span></b></li>
</ul>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-27457000953825130032017-09-22T04:13:00.000-07:002017-09-22T04:13:06.188-07:00BALIK YİYELİM<!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwTNe3f9Gv7i6oOEzbGovl9oqIPyLJzRfqXLl3xqyledRnMBxYpvBH0GmTRjvG9N2GsZNAYBoANsBlmLfhaTHy1k5i1hgq_XUbpWD0tlR0NecHNZSnW8talvNjEn7buyOdVQNIDJFZbuxo/s1600/images.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="190" data-original-width="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwTNe3f9Gv7i6oOEzbGovl9oqIPyLJzRfqXLl3xqyledRnMBxYpvBH0GmTRjvG9N2GsZNAYBoANsBlmLfhaTHy1k5i1hgq_XUbpWD0tlR0NecHNZSnW8talvNjEn7buyOdVQNIDJFZbuxo/s1600/images.jpg" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Üç tarafı denizlerle kaplı cennet
gibi bir ülkemiz var.<span style="mso-spacerun: yes;"> </span>Kıyı şeridimiz
8,333km ,akarsu uzunluklarımız ise 177,714 km. Yazılan raporlara göre bu
neredeyse<span style="mso-spacerun: yes;"> </span>Türkiye’deki tarım alanlarına
eşit bir miktar. Tonlarca balık üretiyoruz, balık ihraç ediyoruz. Amma velakin
biz bu balıkları yemiyoruz.<span style="mso-spacerun: yes;"> </span>Önceki
yıllarda Deniz Ürünleri Sanayicileri Derneği’nin yaptığı çalışmalarda ne kadar
az balık yediğimize bir kere daha dikkat çekilmiş. Dünyada kişi başı yıllık
16,4kg balık tüketimi olurken Türkiye’de sadece 8kg olduğu tespit edilmiş. Yani
bu cennet ülkenin nimetlerinden faydalanamıyoruz. </div>
<div class="MsoNormal" style="text-align: justify;">
Balığın ne işe yaradığını biraz
daha yakından öğrenmek belki balık tüketimini artırmamızda faydalı olabilir. </div>
<div class="MsoNormal" style="text-align: justify;">
Balıklar son derece yüksek ve
kaliteli protein içeriğine sahipler. Gün içinde 1 porsiyon balık yemek
hayvansal kaynaklı protein ihtiyacının nerdeyse tamamını karşılayabiliyor.
Ayrıca balığın yağı çok kıymetli. Kullanılabilir omega-3 kalp-damar sağlığını
koruyor. Damar sertleşmesine ve damar tıkanıklığına iyi geliyor. Cildi,
gözleri, eklemleri, organlarımız etrafındaki dokuları, zihnimizi koruyor. Balık
tüketimi hafızayı güçlendiriyor. Bağışıklık sistemimizi kuvvetlendiriyor.
Enfeksiyonel hastalıklara yakalanma riskimizi düşürüyor. Ayrıca balık, <span style="mso-spacerun: yes;"> </span>A ve K vitamini, iyot, fosfor ve çinko
açısından zengin bir besin. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1kISFqaFYh1qeKoW8A2ZroZknBo36gclsntL6tIeH40AbCT5W7rSRP5FtX6nqT2zGQX9yBRIAfNpDDImPPZ34iXKtSp7ATMpNBIn7RoajHgROSHnYDLhlhgWPxjb48Xa1pFd-FlHADjI8/s1600/balik-izgara.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="664" data-original-width="994" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1kISFqaFYh1qeKoW8A2ZroZknBo36gclsntL6tIeH40AbCT5W7rSRP5FtX6nqT2zGQX9yBRIAfNpDDImPPZ34iXKtSp7ATMpNBIn7RoajHgROSHnYDLhlhgWPxjb48Xa1pFd-FlHADjI8/s320/balik-izgara.JPG" width="320" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
BALIKLARDAN MAKSİMUM FAYDA SAĞLAMAK
İÇİN KIZARTMADAN TÜKETİN. En sağlıklı balık pişirme yöntemi buğulama, ızgara
veya fırında pişirmektir. Eğer balığınızı kızgın yağın içine atarsanız balık
yağını yakarsınız. Yani omega-3 alımınız azalır. Dolayısı ile balığınızın nasıl
piştiği de son derece önemli.</div>
<div class="MsoNormal" style="text-align: justify;">
Sonbahar tam balık tüketme
mevsimi.<span style="mso-spacerun: yes;"> </span>Kasım ayı boyunca palamut,
karagöz, barbun, dil balığı mevsimi. Kasım ayının sonuna doğru, yani havalar soğuyunca
en sevilen balık olan hamsi mevsimi başlıyor. Soğuk gören hamsiler yağlanıyor,
lezzetleniyor. Tam ızgara yapılacak kıvama geliyor.</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5SqZi7cPKJI3XMCnpWyUAlOMKhYSHaVaRaFQ_nV0_ee2CRU86TPNUK2s2tXnX6WGPYaWalhgp262YgBMdWbc0gEqbg0CREiQNG1fzXQoaPdg-e8npP4c-DmFf6WmUh-9Ycx8GQml5ZAnf/s1600/hamsi-izgara.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="366" data-original-width="550" height="132" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg5SqZi7cPKJI3XMCnpWyUAlOMKhYSHaVaRaFQ_nV0_ee2CRU86TPNUK2s2tXnX6WGPYaWalhgp262YgBMdWbc0gEqbg0CREiQNG1fzXQoaPdg-e8npP4c-DmFf6WmUh-9Ycx8GQml5ZAnf/s200/hamsi-izgara.jpg" width="200" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
Balık mevsimi sona erince de
çiftlik balıkları devreye giriyor. Çipura ve levreği her markette bulmanız
mümkün. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Eğer sizde balığı az
tüketenlerdenseniz bu yazıdan sonra bir daha gözden geçirmenizde fayda var. En
azından haftada1 defa evinizde balık pişsin, çocuklarınız balık ile tanışsın.
Sağlıklı ve bol balıklı haftalar dilerim.</div>
<div align="right" class="MsoNormal" style="text-align: right;">
DYT. BAŞAK KEFELİ</div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-37723809479098633462017-09-12T03:05:00.000-07:002017-09-12T03:05:25.996-07:00KADINLARIN KANAYAN YARASI: KANSIZLIK<!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLa1xTZ707MtvBmSVoSq0gIsydxVh78IW-z7lmXZCrCf6Au5NMNcKJaro8UsKQ3Kb35foyqnLkfEtsaSLYjmdYivoXkSWeq352F7S6URsM8lmlLGWN1W5JrpP0qkAvycOVa9G1peWjSr2s/s1600/837b26f7-e3c5-4c5f-8148-01b26c060740.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="433" data-original-width="800" height="173" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLa1xTZ707MtvBmSVoSq0gIsydxVh78IW-z7lmXZCrCf6Au5NMNcKJaro8UsKQ3Kb35foyqnLkfEtsaSLYjmdYivoXkSWeq352F7S6URsM8lmlLGWN1W5JrpP0qkAvycOVa9G1peWjSr2s/s320/837b26f7-e3c5-4c5f-8148-01b26c060740.jpg" width="320" /></a></div>
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<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Anemi kadınların arasında görülme
sıklığı en yüksek olan rahatsızlıklardan biri. Yapılan çalışmalar kadınların
yarısında kansızlık ve kansız kalma riski olduğunu gösteriyor. Bunun sebebi
olarak da demir kaynaklarının yetersiz tüketilmesi, fazla çay ve kahve
tüketilmesi, aylık regli kanamalarının fazla olması yer alıyor. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Kansızlık genel beden sağlığını
bozan bir rahatsızlıktır. Biz oksijen ile yaşayan canlılarız. Kanımızda da
oksijeni hücrelerimize taşıyan madde demir. Yani demir eksikliği ile beraber
kansızlık<span style="mso-spacerun: yes;"> </span>yaşadığımızda hücrelerimiz
yeterince oksijenlenemiyor. <span style="mso-spacerun: yes;"> </span>geliyor. Tempolu yürüyüş
yapamıyor, tempolu bir şekilde merdiven çıkmayı başaramıyoruz. İşte kansızlığın
hayatımızı etkileyen görünür yüzü bu şekilde oluyor. Görünmeyen yüzünde ise
hücre ve organ yaşlanması yer alıyor. Hayatımızı bu kadar çok etkileyen demir
eksikliği kansızlığının ise tedavisinde besinler ve düzenli beslenme son derece
önemli bir rol oynuyor. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9hDpwOqWYsEVHkVsngowG0A0FcPl402UnOlotZOjGhYTZo_Wb5jANK-hNdpUmTr8BWz6T9s_URpBAcjinjbHawLOo5R0DEIE72F7YflfrvYFV038_plWW81Wxh5P6fkc1RHoRZs_aZD80/s1600/anemi5-300x177.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="177" data-original-width="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9hDpwOqWYsEVHkVsngowG0A0FcPl402UnOlotZOjGhYTZo_Wb5jANK-hNdpUmTr8BWz6T9s_URpBAcjinjbHawLOo5R0DEIE72F7YflfrvYFV038_plWW81Wxh5P6fkc1RHoRZs_aZD80/s1600/anemi5-300x177.jpg" /></a></div>
Hücrelerimiz daha hızlı yaşlanıyor. Dolayısı ise
daha fazla halsizlik, isteksizlik, çabuk yorulma yaşıyoruz. Hızlı
düşünemiyoruz. Saçlarımız dökülüyor, tırnaklarımız kırılıyor. Daha çabuk
uykumuz<br />
<div class="MsoNormal" style="text-align: justify;">
En zengin demir kaynakları
hayvansal kaynaklı gıdalarda bulunuyor. Özellikle karaciğer, dalak, yürek gibi
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kişilere bu etleri haftada 1 defa mutlaka tüketmesini tavsiye ediyorum. Ayrıca
kırmızı et de çok iyi bir demir kaynağıdır. Yapılan bütün sebze yemeklerine
biraz kıyma veya kuşbaşı etini karıştırmak önemli. Haftada 1-2 defa parça et
tüketmek gerekiyor. Et tüketirken demirin emilimini artırmak için yanında bol
limonlu salata yemek gerekiyor. Etin yanında taze sıkılmış meyve suyu içmek
veya 1 adet meyve yemek de bu ihtiyacı karşılıyor. </div>
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Bitkisel kaynaklı gıdalarda da
demir bulunuyor. Yeşil mercimek, ıspanak, üzüm gibi besinlerde de demir
bulunuyor ancak bu besinlerdeki demiri vücudumuz çok iyi bir şekilde ememiyor.
Dolayısı ile kansızlık tedavisinde öne çıkan besinler bitkisel besinler
değildir. </div>
<div class="MsoNormal" style="text-align: justify;">
Fazla süt ürünü tüketmek kansız
bırakabiliyor. Günde ortalama 500-600ml süt ürünü genel olarak yeterlidir. Bu
miktarın üzerine çıktığımızda kansız kalma riskimiz artıyor. </div>
<div class="MsoNormal" style="text-align: justify;">
Ayrıca tahlil yaptırdığınızda
demir seviyeniz oldukça alt sınırlarda çıktıysa ve hekiminiz size demir ihtiva
eden kan hapları önerdiyse lütfen bu hapları kullanmayı reddetmeyiniz. Çünkü
belli bir seviyenin altına düşen demir seviyesi tek başına gıdalar ile
yeterince yükseltilemiyor. Ancak kısa süreli ilaç tedavisinin ardından doğru
beslenme ile kansızlık tedavi edilebiliyor. </div>
<div class="MsoNormal" style="text-align: justify;">
Son olarak şunu da eklemeliyim;
bütün kan tedavilerine ve doğru beslenme kurallarına uymanıza rağmen
kansızlığınız tedavi olmuyor ise daha detaylı bir tarama yaptırmalısınız. Çünkü
kansızlığınız sizin hiç fark etmediğiniz bir vücut kanamasından veya tümörlü
bir hücre üretmenizden dolayı da gerçekleşiyor olabilir. Yapılacak
endoskopi,kolonoskopi sonrasında hekiminizin yönlendirmesine göre tedavinizi
devam ettirmelisiniz. </div>
<div class="MsoNormal" style="text-align: justify;">
Sağlıklı geçirilecek güzel günler
görmek dileği ile. </div>
<div align="right" class="MsoNormal" style="text-align: right;">
Dyt.Başak Kefeli</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-3480764468404657782017-07-08T01:02:00.000-07:002017-07-08T01:03:00.001-07:00TATİL KİLOLARINI 1 HAFTADA VEREBİLİRSİNİZ<!--[if gte mso 9]><xml>
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<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Normal Tablo";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
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<br />
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQGDDdNlb73JAE0WNqCcBXd35coSDCI8RR3S2-OwtzUIEXmtxYhziw9RKPrNdxLPojFD9CHFLuS-VTQkwH-lk9_3q7rhFMsmadNLAvVPVw0S0MbvJAgz9Fs61JbWzdGJr6WMvJtFkLPBAQ/s1600/TATIL-DENEYIMI-GENEL4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="1200" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQGDDdNlb73JAE0WNqCcBXd35coSDCI8RR3S2-OwtzUIEXmtxYhziw9RKPrNdxLPojFD9CHFLuS-VTQkwH-lk9_3q7rhFMsmadNLAvVPVw0S0MbvJAgz9Fs61JbWzdGJr6WMvJtFkLPBAQ/s320/TATIL-DENEYIMI-GENEL4.jpg" width="320" /></a></b></div>
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
Tatil sezonundayız. 2-3 günlük ufak kaçak tatiller, bayram
tatili, yıllık izin tatilleri üst üste gelip tatilde kilo alanlardansanız bu
yazı sizin için. Tatil kilolarınızdan 1 hafta içinde kurtulabilirsiniz. Hem de
fazla çaba harcamadan. Nasıl mı?</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Tatil döneminde normal beslenme düzenimizin dışına çıkarız.
Daha bol ve sık beslenme, yemek üzerine tatlı ve meyve tüketimi, yağlı ve
kalorili besinler, dondurma ve şekerli içecekler kilomuzu sabit tutmamızı
zorlaştırır. Tatilden döndüğümüzde 2-3 kg gibi bir fark oluşabilir. Alınan bu
kiloyu hemen kaybetmeye çalışırsak çok daha az enerji sarf ederek kilomuzu
verebiliriz. Unutmayın, kilo ne kadar uzun süre üzerimizde durur ise vermesi o
kadar zorlaşır. Hızlı gelen kilo hızlı gider. Tatil dönüşü eski kilonuza geri
dönmek için dikkat edebileceğiniz birkaç püf noktası paylaşalım;</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Tatilden döndükten sonraki 1 hafta sıvı
tüketiminizi artırın. Tuz tüketiminizi azaltın. Maden suyu, light kola gibi
içecekleri tüketmeyin. Böylece tatil ve yolculuk ödeminiz gidecektir. </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>1 hafta biraz sebze ağırlıklı beslenin. Öğle ve
akşam yemeklerinde kalorisi düşük yaprak sebzeleri tercih etmeye çalışın
(semizotu, taze fasülye, kabak, mantar gibi)</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Ara öğünlerinizde paketli ürün kullanmayın.
Meyve ve süt ürünlerini tercih edin. </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Günlük yarım saat bir saat arası yürüyüş yapmaya
çalışın. </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="mso-spacerun: yes;"> </span>Sofranızda mutlaka yeşil salata olsun.
Salatanıza 1 hafta süre ile yağ ilavesi yapmayın. Bolca limon ve sirke
kullanabilirsiniz. </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Günde 1-2 fincan yeşil veya beyaz çay tüketin. </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Akşam yemeğinden sonra 1 hafta süre ile gece ara
öğün yapmayın. Akşam yemeğini biraz erken yemeye çalışın.<span style="mso-spacerun: yes;"> </span>Yemek saati en geç 20:00 olmalı. </div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: "symbol"; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Dondurma dahil paketli hiçbir ürün kullanmayın. </div>
<div class="MsoNormal">
<span style="mso-spacerun: yes;"> </span>1 hafta süre ile bu
kurallara uyarsanız 1 haftanın sonunda tatilde aldığınız kilolarınızı
vereceksinizdir.<span style="mso-spacerun: yes;"> </span>Kilo sorununuz ve özel
bir sağlık probleminiz varsa mutlaka bir diyetisyene danışınız.<span style="mso-spacerun: yes;"> </span>Kendi kendinize ve yanlış<span style="mso-spacerun: yes;"> </span>uyguladığınız diyet programları sağlığınızı
daha da bozabilir. </div>
<div align="right" class="MsoNormal" style="text-align: right;">
DİYETİSYEN BAŞAK KEFELİ</div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-78837803169905785142017-07-06T03:52:00.001-07:002017-07-06T03:52:58.731-07:00EVLİLİK KİLO ALDIRIYOR<!--[if gte mso 9]><xml>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXb3b02MbWJOwWRK-FdZ2AJg3cdJVdVml89QJOiJQFbjygS37o9cW3un0GgagidaX2tL7XgdV_tUcmMaF-JPzo8ORfG2wTZvGdV5AUKAZnlhx3H-3MsdXtJ2XSlPd90hyo4ucbmlqirnfA/s1600/13.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="648" data-original-width="864" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXb3b02MbWJOwWRK-FdZ2AJg3cdJVdVml89QJOiJQFbjygS37o9cW3un0GgagidaX2tL7XgdV_tUcmMaF-JPzo8ORfG2wTZvGdV5AUKAZnlhx3H-3MsdXtJ2XSlPd90hyo4ucbmlqirnfA/s320/13.jpg" width="320" /></a></div>
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<span style="mso-spacerun: yes;"> </span>Hayatımızda kilo
sorunu yaşayabileceğimiz riskli bazı dönüm noktalarımız oluyor. Çoğu kişinin
kilo sorunu çocukluktan çıkış yaşlarında, ortalama 18’li yaşlarda başlıyor.
Dışarıda yemek yemenin artması, daha hareketsiz günlerin geçmesi, spor
yapılmaması ve yüksek enerjili besinlerin ve alkolün tüketilmesi kilo
sorunlarını oluşturuyor. Ancak riskli dönemler sadece bununla bitmiyor.</div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Kadınlar açısından konuştuğumuzda gebelik ve
gebelik sonrası dönem kilo sorunu yaşanması için yine riskli dönemlerden
biridir. Çoğu anne gebelik kilolarından kurtulur ancak emzirme sürecinde aldığı
kilolarından kurtulamaz. Yürüttüğüm zayıflama programlarında yoğunlukla
çalıştığım hasta grubu emziklilik sürecinde aldığı kiloları veremeyen
annelerden oluşuyor.</div>
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<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Bir diğer riskli grup ise yeni evlenmiş <span style="mso-spacerun: yes;"> </span>çiftler. “Evlilik Kilosu” olarak literatüre
geçmiş bir tanım bile vardır. Çoğu evlenen çift evliliklerinin ilk 2 yılında
kilo sorunu yaşarlar.<span style="mso-spacerun: yes;"> </span>Bütün gün farklı
işlerde veya yerlerde olan çiftler akşam yemek sonrası en huzurlu oldukları yer
olan evlerinde,<span style="mso-spacerun: yes;"> </span>yemek sonrası
atıştırmalıkların dozunu fazla kaçırıyor. Gazlı içecekler, çerezler,cipsler,
mısırlar veya tatlı, çikolata gibi abur cuburlar ile 1 yıl içinde 10-15kg alan
çiftleri görmek artık oldukça tanıdık olduğum bir tablo.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Kadınlar için diğer önemli olan dönem ise
menapoza giriş esnasıdır. Genellikle 5 ila 10kg arasında kilo oynamasını
gördüğümüz bu dönemde vücudun enerji harcaması azaldığı ve metabolizma hızlıca
yavaşladığı için ani kilo artışlarını görürüz. Menapoza giren veya girmek üzere
olan bayanlara önerim ise günlük hareketlerini biraz artırmaları ve örnek bir
beslenme planı almaları için bir diyetisyenden destek almalarıdır. Bu süreç
daha kontrollü geçirilmesi gereken önemli bir dönemdir. </div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Erkek veya kadın fark etmeden iş değişikliği,
emeklilik, şehir değişikliği veya ev değişikliği gibi durumlarda da kilo
sorunları yaşanabiliyor. Dolayısı ile kilonun yukarı çıktığı fark edildiği
anda, vakit kaybetmeden bir beslenme uzmanından destek alınmalıdır. 5 kilonun
verilmesi ile birikmiş 20 kilonun verilmesi kişiye aynı psikolojik baskıyı
yapmaz. Kilo sorunu ne kadar az ise vücuda yapılan olumsuz etki de o kadar az
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Obezite, sağlığı ciddi anlamda
olumsuz etkileyen bir sağlık sorunudur. Nasıl ki hastalarımız dişi ağrıdığında
diş doktoruna, beli ağrıdığında fizik tedavi doktoruna gidiyorsa, kilo sorunu
yaşadığında da beslenme ve diyet uzmanına gitmeleri gerekir. Gazetelerden,
dergilerden, internetten görüp uyguladığımız zayıflama diyetlerinin sağlıklı
olmadığını unutmamalıyız. Kilo sorunu uzman eşliğinde çözülmesi gereken önemli
bir sorundur.
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<br /></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-65586987604952072702017-07-03T03:16:00.000-07:002017-07-03T03:16:17.759-07:00HAFTADA 150 DAKİKA YÜRÜYÜN<!--[if gte mso 9]><xml>
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line-height:115%;
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font-size:11.0pt;
font-family:"Calibri","sans-serif";
mso-ascii-font-family:Calibri;
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mso-hansi-theme-font:minor-latin;
mso-fareast-language:EN-US;}
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<![endif]--><!--[if gte mso 9]><xml>
<o:shapedefaults v:ext="edit" spidmax="1026"/>
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<o:shapelayout v:ext="edit">
<o:idmap v:ext="edit" data="1"/>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_TnmiP4AFaYOuQZy1VkMZx2TvK5HIX89sqoCuacU8yRSUzW68MXtYNup9VzyOnfKQALb4CHGC-9ZE62SkHngawM0cV9AQ5gnF0xgP_Ax7G1Y9FwIwKBMJlV868rCKxdWxQRngzxhO0Wpe/s1600/sabah-saatlerini-tercih-edin%252CKt231whgbkKAWATKbdSOAA.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="349" data-original-width="620" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_TnmiP4AFaYOuQZy1VkMZx2TvK5HIX89sqoCuacU8yRSUzW68MXtYNup9VzyOnfKQALb4CHGC-9ZE62SkHngawM0cV9AQ5gnF0xgP_Ax7G1Y9FwIwKBMJlV868rCKxdWxQRngzxhO0Wpe/s320/sabah-saatlerini-tercih-edin%252CKt231whgbkKAWATKbdSOAA.jpg" width="320" /></a><span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;"> </span></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: justify;">
<span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-bidi-font-weight: bold; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Spor
yapmak veya hareketli olmak aslında bir yaşam tarzıdır. Herkesin kolaylıkla
yapabileceği sokak yürüyüşleri için bile tonla bahane üretebiliyoruz. Ancak
bahaneler size sağlığınızı geri vermiyor. Sağlığınız bir kere bozuldu mu geri
döndürmek oldukça zor olabiliyor. Dolayısı ile yapmamız gereken en başta işi
ciddiye almak.</span>
</div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Çok hareketsisiz. Bütün gün oturuyoruz, yemek yiyip
oturuyoruz, çalışıp oturuyoruz,, hafta sonu dinlenmek için oturuyoruz. Kısacası
hareket etmemek için elimizden gelen her şeyi yapıyoruz. Halbuki haftalık
olarak yapmamız gereken belli bir miktar yürüyüş veya egzersiz olmalı.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Son zamanlarda üzerinde en çok durulan ve çok net
olarak söylenen bir şey var. Haftada ortalama 150 dk tempolu yürümeliyiz! Bunu
isterseniz 2 günde 75’er dk. İsterseniz de 5 günde 30’ar dk şeklinde
programlayabilirsiniz. Yürüyüşünüzün temposu da önemlidir. Önerimiz şu şekilde:
yürüyüş yaparken yanınızdaki arkadaşınız ile sohbet edebilirsiniz. Ancak şarkı
mırıldanmaya başladığınızda nefes nefese kalmanız gerekir. Bu nefes alış hızını
yakaladığınız andan itibaren en az 30dk. Yürüyüşünüz devam etmelidir.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Haftalık 150 dk yürüyüşün size ne gibi faydası olur
biliyor musunuz?</span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Vücudunuzdan
toksinlerinizi atarsınız.</span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Şekeriniz
ve tansiyonunuz dengeye girer.</span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Felç ve
damar tıkanıklığı riskiniz azalır.</span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Karaciğer
yağlanması riskiz azalır.</span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Metabolizmanız
hızlanır, kilo sorununuz varsa zayıflamanıza yardımcı olur.</span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Sinirlerinizi
sakinleştir, depresyona yatkınlığınız var ise tedavinize faydası bulunur.</span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Özellikle
açık hava yürüyüşleri kemik erimesi riskinizi azaltır, kaslarınızı
kuvvetlendirir. Dolayısı ile daha dinç bir vücuda sahip olursunuz.</span></li>
<li class="MsoNormal" style="line-height: normal; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list 36.0pt; text-align: justify;"><span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Bağışıklığınızı
kuvvetlendirir ve kansere yakalanma riskinizi azaltır.</span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Sağlıklı Yaşamak Ve Sağlıklı Yaş Almak Zor Değil.
Sadece Karar Vermelisiniz. Hepsi Bu.</span></div>
<div class="MsoNormal" style="line-height: normal; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<br /></div>
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<span style="font-size: 12.0pt; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: TR;">Dyt.Başak Kefeli </span></div>
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<br /></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-17953064662989151622017-07-03T03:11:00.000-07:002017-07-03T03:11:23.668-07:00ŞEKERSİZ TATLILAR YAPMAYI DENEYİN <!--[if gte mso 9]><xml>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiRvvIUQMDgJ4rlkjHmsteVR6V7-zCxyTfsSGnayQ5ywHSkpGwzhFkrJsyk8rJhIfGKoHG_mwwK8uJceG5-vMsXLE_P_iBT3PFhVDyG1KsuF0iz7E9hpSMASLwyG9Y4bxc1w0JpH4xnEp_/s1600/depositphotos_65381999-stock-photo-granola-oatmeal-nuts-dried-berries.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="450" data-original-width="317" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiRvvIUQMDgJ4rlkjHmsteVR6V7-zCxyTfsSGnayQ5ywHSkpGwzhFkrJsyk8rJhIfGKoHG_mwwK8uJceG5-vMsXLE_P_iBT3PFhVDyG1KsuF0iz7E9hpSMASLwyG9Y4bxc1w0JpH4xnEp_/s320/depositphotos_65381999-stock-photo-granola-oatmeal-nuts-dried-berries.jpg" width="225" /></a></div>
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<div class="MsoNormal" style="text-align: justify;">
Şekerli tada karşı düşkünlüğümüz
daha annemizin karnındayken başlar. Hamile anneler tatlı bir şeyler yediğinde
karnındaki bebek daha fazla yutkunmaya, sıvıya geçen şeker tadını daha fazla
almaya çalışır. Doğduğumuzda tatlıyı reddetmeyiz. Yavaş yavaş tatlıya karşı
bağımlılığımız artar. Sonra bir bakmışız tatlısız yapamaz olmuşuz. Sofra şekeri
vücudumuz tarafından ihtiyaç duyulmayan boş enerji kaynağı bir maddedir. Ona
karşı duyulan istek tamamen alışkanlıktandır. Oldukça sağlıksızdır ve ne kadar
az tüketilirse o kadar iyidir. Ama bazen maalesef ki şekeri hayatımızdan
çıkarmak sanıldığı kadar kolay olmaz. Canımız aş erircesine şeker çeker. Bende
böyle durumlarda tatlı krizimizi atlatacak masum alternatiflerin tüketilmesi
taraftarıyım. </div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Şeker yerine kuru meyveler, tarçın, biraz bal
veya pekmez kullanılabilir. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_UUAlH_E4T8SgSOPyDI3t0UtygTZ5Az03IvhfIvTI1gXGoH-02GCLVBseyZFb8AI9iCGF2Y2AQHd9SNyvZWi1lCMikLGIgbDp6O0GGgwfRQQjnkXHH6nrQhNG1WBqgIY7CM6X1vkCfms6/s1600/index.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="182" data-original-width="276" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_UUAlH_E4T8SgSOPyDI3t0UtygTZ5Az03IvhfIvTI1gXGoH-02GCLVBseyZFb8AI9iCGF2Y2AQHd9SNyvZWi1lCMikLGIgbDp6O0GGgwfRQQjnkXHH6nrQhNG1WBqgIY7CM6X1vkCfms6/s1600/index.jpg" /></a></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Un tercihinizi her daim tam buğday unu veya
yulaf unu, yulaf kepeği, kepekli un gibi unlardan yana kullanmalısınız.</div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Tatlandırıcılardan destek alın. Özellikle doğal
tatlandırıcı olan steviayı deneyebilirisiniz. </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0vdI4VpaXCrB9MxUwvi9gvrOVHzJaGEfxhqpBYgUh0t-k5LESGauebsxrrUykGcUhRqnR4kXoWZwqgi1EZt8IVQSImyYA5T5JE46gqo610RlaM0OfX9I8ljwYbwDVZAPLZDdRPKTZ2_IN/s1600/images.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="195" data-original-width="259" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0vdI4VpaXCrB9MxUwvi9gvrOVHzJaGEfxhqpBYgUh0t-k5LESGauebsxrrUykGcUhRqnR4kXoWZwqgi1EZt8IVQSImyYA5T5JE46gqo610RlaM0OfX9I8ljwYbwDVZAPLZDdRPKTZ2_IN/s1600/images.jpg" /></a></div>
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<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Kek yaparken hamurunda portakal suyu, şeftali
suyu gibi tatlı meyve suları kullanmaya çalışın. </div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Hurma ve kuru kayısıyı ılık suda bekletip
yumuşatın. Ardından rondodan geçirip hamurunuza ekleyin. Şeker tadını fazlası
ile verecektir. </div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-align: justify; text-indent: -18.0pt;">
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Kekinizi pişirdikten sonra üzerine sulandırılmış
pekmezi dökerek kekinizin emmesini bekleyin. Bu sayede dışı ıslak keke
benzer<span style="mso-spacerun: yes;"> </span>şekersiz bir atıştırmalık elde
etmiş olacaksınız. </div>
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Bu ve bunlara benzer
alternatifler geliştirerek mutfağınızda uygulamaya çalışın. Bu sayede şekersiz
ve daha sağlıklı bir hayata merhaba demiş olacaksınız. Çocuklarınızı ve
sevdiklerinizi şeker gibi sağlıksız bir madde ile karşılaştırmayınız. Bu konu
sağlam bir vücut ve sağlıklı bir gelecek için son derece önemlidir. </div>
<div align="right" class="MsoNormal" style="text-align: right;">
Dyt. Başak Kefeli </div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-47561043981635880452016-11-21T04:31:00.001-08:002016-11-21T04:31:57.846-08:00Bel Bölgesinin İncelmesi İçin Faydalı Olan Besinler<!--[if gte mso 9]><xml>
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Bazı besinlerin,
şeker dengesine iyi gelmelerinden dolayı bel bölgesini inceltmede işimizi
kolaylaştıdığı doğrudur. İşte diyet listelerinin olmazsa olmazı besinler: </div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpgqSnKABXik9FyGGsqFcAHrjHuyD0Jhaqh1w7vwPaMoDXANYQcWJiJnw-gl-B7HfNdo8xCDDQ-LmQQMkITmP8Eoh3nu7qOyQmA5UQXiNNaYtDHYLYobQwdEsUAavmDe2zQ9Efo0CbtQtu/s1600/i%25C3%25A7erik.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpgqSnKABXik9FyGGsqFcAHrjHuyD0Jhaqh1w7vwPaMoDXANYQcWJiJnw-gl-B7HfNdo8xCDDQ-LmQQMkITmP8Eoh3nu7qOyQmA5UQXiNNaYtDHYLYobQwdEsUAavmDe2zQ9Efo0CbtQtu/s1600/i%25C3%25A7erik.jpg" /></a></div>
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<div class="MsoNormal" style="line-height: normal; text-align: right;">
Yağsız etler </div>
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<br /></div>
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<br /></div>
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<br /></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: normal; text-align: justify;">
<br /></div>
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Izgara Balık</div>
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Sebzeler </div>
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Düşük şeker
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Az yağlı
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Bulgur </div>
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Yeşil
mercimek, kurufasülye ,nohut </div>
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Kinoa </div>
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Zeytin </div>
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basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-29887999465753989452016-06-23T01:57:00.001-07:002016-06-23T01:57:22.260-07:00DOĞUM SONRASI YENİ ANNELERE BESLENME ÖNERİLERİ & İLK HAFTA BESLENME NASIL OLMALI <!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfMnnDE3LkFM1IbjeIEwb9sbhyKC0RvDKYUKL0whxm2cfkjpDN7ztst2SCT8KrIGzTNwkecmuZmnZIGhPau6-j6y57AdYFDdKNg0GA3s_p-jUFaI7KmQ3WrHvnnOO4uueXqWD2jXvjx1i_/s1600/ozel_hastanelere_anne_odalari_zorunlulugu_geldi13700739360_h1033549.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="154" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfMnnDE3LkFM1IbjeIEwb9sbhyKC0RvDKYUKL0whxm2cfkjpDN7ztst2SCT8KrIGzTNwkecmuZmnZIGhPau6-j6y57AdYFDdKNg0GA3s_p-jUFaI7KmQ3WrHvnnOO4uueXqWD2jXvjx1i_/s320/ozel_hastanelere_anne_odalari_zorunlulugu_geldi13700739360_h1033549.jpg" width="320" /></a></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Yeni doğum yapmışsınız, hastaneden
eve gelmişsiniz ve sizin sütünüze inanılmaz ihtiyacı olan minik bir yavrunuz
var. Ne yiyelim, ne içelim ki hem bebeğimize faydamız dokunsun hem de kendi
vücudumuz toparlansın. Bu yazı yeni doğum yapmış veya yapacak anneler için;</div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
İlk organize etmeniz gereken şey
size yardımcı olabilecek, yemek yapabilecek birinin yanınızda olmasını
sağlamanız. Anneniz, kayın valideniz, kardeşiniz, teyzeniz, komşunuz veya
arkadaşınız hiç fark etmez. Önemli olan yanında rahat hissedebileceğiniz ve
nazınızı çekecek birinin olması. Çekinmeden hemen siparişlerinizi verin.
Evinize gelen ziyaretçilerinize ikram için börek kek pasta olabilir ama sizin
ihtiyacınız bunlar değil. Yeni doğum yapmış bir annenin sağlıklı, besin değeri
yüksek yemeklere ihtiyacı vardır. <span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Mevsim ne olursa olsun mutlaka 1
tencere çorba yaptırın. Çorba gaz yapmayan ama aynı zamanda bol lif içeren bir
çorba olsun. Doğum sonrası, özellikle anestezi alarak doğum
gerçekleştirdiyseniz bağırsaklarınızın çalışmaya ihtiyacı olacaktır. <span style="mso-spacerun: yes;"> </span>Sebzeli yoğurtlu çorbalar, tarhana çorbası, az
mercimekli süzme mercimek çorbası, ıspanak, ısırgan gibi yeşillikli çorbalar
tercihiniz olsun. Öğle ve akşama 1’er kase mutlaka çorbanızı için. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Doğum esnasında kaybedilen kan
ile vücutta bir albumin eksikliği oluşabiliyor. Bu durum yetersiz beslenme ve
yetersiz sıvı tüketimi, yetersiz protein alımı ile yeni doğum yapan annenin ilk
haftasını şiş, ödemli geçirmesine sebep oluyor. Dolayısı ile ilk haftanızı
mutlaka bol proteinli geçirmeye çalışın. Yaptığınız sebze yemeklerinin içine
kıyma veya tavuk kullanın. Ya öğle yemeğinde ya da akşam yemeğinde mutlaka avuç
içi kadar et ürünü tüketmeye çalışın. Kahvaltınızda mutlaka 1 yumurta, bolca
peynir tüketin. Aklınıza geldikçe ayran ve süt içemeye çalışın. Bu protein
kaynakları sayesinde ödemleriniz daha hızlı geçecektir. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Sütünüzün daha verimli gelmesini
sağlamak için bol sulu besinler tüketin. Çok az şekerli kompostolar, limonata,
taze sıkılmış meyve suları ya da karpuz, ananas, şeftali gibi bol sulu
meyveleri tüketin. İçeceklerinizin ve meyvelerinizin çok soğuk olmamasına ise
dikkat edin. Çünkü soğuk sıvılar sizde gaz sorunu yaratacaktır. Dikişleriniz olduğundan
dolayı canınızın gereğinden fazla acımasına sebep olabilir. Oda ısısına yakın
derecede besinleri tüketmeye çalışın. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Karbonhidratlar vücudumuzun
birinci enerji kaynaklarıdır. Oldukça enerjiye ihtiyacınızın olduğu ilk hafta temiz
karbonhidrat kaynaklarından mutlaka tüketin. Bulgur pilavı ve makarna ilk hafta
için mutlaka tüketmeye çalışacağınız besinlerden olsun. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Yeni doğum yapmış güzel annemiz
için örnek bir menü ise şu şekilde olabilir;</div>
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<tbody>
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<td style="background: #B8CCE4; border: solid windowtext 1.0pt; mso-background-themecolor: accent1; mso-background-themetint: 102; mso-border-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 230.3pt;" valign="top" width="307">
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<br /></div>
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1 kase
sebze çorbası</div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-add-space: auto; text-align: justify;">
1 servis
kaşığı bulgur pilavı</div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-add-space: auto; text-align: justify;">
1 servis
kaşığı etli sebze yemeği</div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-add-space: auto; text-align: justify;">
2-3 kaşık
yoğurt</div>
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1 bardak
limonata </div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
</td>
<td style="background: #E5B8B7; border-left: none; border: solid windowtext 1.0pt; mso-background-themecolor: accent2; mso-background-themetint: 102; mso-border-alt: solid windowtext .5pt; mso-border-left-alt: solid windowtext .5pt; padding: 0cm 5.4pt 0cm 5.4pt; width: 230.3pt;" valign="top" width="307">
<div class="MsoListParagraphCxSpFirst" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-add-space: auto; text-align: justify;">
<br /></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-add-space: auto; text-align: justify;">
1 tabak
makarna </div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-add-space: auto; text-align: justify;">
3-4 adet
köfte </div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-add-space: auto; text-align: justify;">
1 kupa
ayran </div>
<div class="MsoListParagraphCxSpLast" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; mso-add-space: auto; text-align: justify;">
Zeytinyağlı
salata </div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0cm; text-align: justify;">
<br /></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Sağlıklı bebekler ve anneler için
doğru beslenmeyi öğrenmek ve uygulamak son derece önemlidir. Sorunsuz günler
geçirilmesi dileğiyle. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-79000406001706629682016-06-16T05:00:00.000-07:002016-06-16T05:00:13.603-07:00RAMAZANDA TATLIYI NE ZAMAN VE NASIL YİYELİM?<!--[if gte mso 9]><xml>
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<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwPiY73Erv96BFTIuuORa20KSxXIC31m1UgZYbicGE5eR9_O_9bKxaSXBySjhepetGoomytrs5f5jleyltbSWJMg5-ZSfm6fvbIyc-_w4TGa5w_IW9VYxoHMgrzFiJppAdy56h1DjaPjnm/s1600/Bardakta-Bisk%25C3%25BCvili-%25C3%2587ilek-Soslu-Tatl%25C4%25B1-Tarifi1-2wsm5ajcng4d5tvt63xh4w.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="185" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwPiY73Erv96BFTIuuORa20KSxXIC31m1UgZYbicGE5eR9_O_9bKxaSXBySjhepetGoomytrs5f5jleyltbSWJMg5-ZSfm6fvbIyc-_w4TGa5w_IW9VYxoHMgrzFiJppAdy56h1DjaPjnm/s320/Bardakta-Bisk%25C3%25BCvili-%25C3%2587ilek-Soslu-Tatl%25C4%25B1-Tarifi1-2wsm5ajcng4d5tvt63xh4w.jpg" width="320" /></a></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
İftar sofrasının bir köşesinde
tatlının yeri hep hazırdır. Gün içinde düşen şekeri dengeleyebilmek için
vücudunuz, beyniniz kısacası bütün hücreleriniz size “tatlı ye!” komutu verir.
Daha yemeği bitirir bitirmez tatlıya geçiyorsanız aman dikkat! Tatlının yeri ve
zamanı vardır. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
İftarda özellikle sakin sakin
yemek yenilmesini tavsiye ediyorum. Orucumuzu açtıktan sonra 10-15 dakikalık
bir mola verip ardından ana yemeğe geçmeliyiz. Ana yemeğimizi de sakince
bitirip bol sıvı tüketmeliyiz. Mideden doyma sinyallerinin beynimize ulaşması
en az 15 dakika sürer. Eğer siz bütün yemeğinizi 10 dakika içinde yiyip
bitiriyorsanız yemekten tatmin olmanız çok zordur. Eğer yemek sürenizi 15
dakikanın üzerine molalar, dinlenmeler ile çıkarabilirseniz hem daha az besin
tüketerek doyacaksınız, hem de mide şikayetleri yaşamayacaksınız. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
İftar sofrasında meyve ve tatlı
olmamalı! İftarınızı bitirdikten sonra vücudunuza, midenize en az 1 saat vakit
tanımalısınız. Bu esnada kan şekeriniz düzelecek, mideniz rahatlayacak ve
iştahınız baskılanacaktır. İftarın <u>en az 1 saat ardından</u> 1 porsiyon meyve
veya 1 porsiyon tatlı yiyebilirsiniz. Hem meyve hem tatlı aynı anda tüketilirse
şekeriniz yükselecektir. Bir gün meyve bir gün tatlı tercih edebilirsiniz. Gün
aşırı tüketeceğiniz hafif bir tatlının size zararı olmayacaktır. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div class="MsoNormal" style="text-align: justify;">
Ramazanda özellikle hafif, sütlü,
meyveli, az şekerli, az unlu tatlıları tercih etmelisiniz. Güllaç veya dondurma
iyi seçeneklerdir. Sütlü muhallebiler, meyve tatlıları da tercih edilebilir.
Özellikle şerbetli ve unlu, kızartmalı tatlılardan mümkün olduğunca uzak
durmalısınız. İlla tüketecekseniz de porsiyonuna çok dikkat etmeli, mümkünse
2-3 kişi 1 porsiyonu paylaşmalısınız. </div>
<div class="MsoNormal" style="text-align: justify;">
<br /></div>
<div align="right" class="MsoNormal" style="text-align: right;">
Sağlıklı ve huzurlu
ramazanlar dilerim.</div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com0tag:blogger.com,1999:blog-4007870133434921972.post-21670390681930374632016-05-04T06:01:00.000-07:002016-05-04T06:01:06.530-07:00ZAYIFLAMA DİYETİ YAPARKEN VİTAMİNSİZ KALINIR MI ?<!--[if gte mso 9]><xml>
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<br />
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixMfK8VYkXdV0kMO6R-wBVwM6HYtE7gmf6E_NVoutitbVTVwgP0kfQBTmQk_H2pB_EKKl2zWmY0CNKZ8FHO04XxszObnTH4X9E7Y4NRu9LkihXpJuGFYt68jVKcW7PEJNQGjnu24aPxKhu/s1600/22.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixMfK8VYkXdV0kMO6R-wBVwM6HYtE7gmf6E_NVoutitbVTVwgP0kfQBTmQk_H2pB_EKKl2zWmY0CNKZ8FHO04XxszObnTH4X9E7Y4NRu9LkihXpJuGFYt68jVKcW7PEJNQGjnu24aPxKhu/s1600/22.jpg" /></a></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Çoğu kişinin endişesi zayıflama diyeti yaparken bazı besin
gruplarını eksik veya yetersiz tüketmeye bağlı olarak vitamin-mineral eksikliği
yaşamaktır. Sağlıklı ve normal kalorili, içeriği profesyonelce ayarlanmış bir
diyet listesi uyguluyorsanız böyle bir endişeniz olmasın. Ancak bazı durumlarda
daha titiz davranmalı ve ek takviyeler kullanmalısınız. </div>
<div class="MsoNormal">
Zayıflamaya karar vermiş birisi diyete başlamadan önce
mutlaka vitamin-mineralleri de kapsayan bir kan tahlili yaptırmalıdır. Eksiklik
varsa en başta tespit edilmelidir. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
ÇİNKO</div>
<div class="MsoNormal">
Çinko eksikliği veya çinko değerinin alt sınıra çok yakın
olması diyetin ilerleyen zamanlarında saç dökülmesi, tırnak kırılması gibi
şikayetler yaşayacağınızın ön belirtisidir. Eğer tahlillerinin bu şekilde geldi
ise özellikle et ürünleri ve badem, fındık gibi çerezleri ufak porsiyonlarda
mutlaka diyetinizde bulundurun. Eğer daha şiddetli bir yetersizlik yaşıyor
iseniz diyete başlamadan ek destek almanızda fayda olacaktır. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
DEMİR </div>
<div class="MsoNormal">
Demir eksikliği ve buna bağlı görülen kansızlık Türkiye’de
özellikle doğurganlık çağındaki kadınlarda oldukça yaygın. Eğer demir
eksikliğiniz veya demir deposunda boşalmanız var ise dikkat!. Bu durum
diyetinizi yaparken daha fazla haslzilik ve yorgunluk hissetmenize sebep
olacaktır. Ayrıca gereğinden daha fazla tatlı isteği duyabilirsiniz. Aynı çinko
eksikliğinde olduğu gibi saç dökülmesi ve tırnak kırılması gibi durumlar da
yaşayabilirsiniz. Eğer demir değerlerinizde düşüklük varsa mutlaka diyet
listenizde kırmızı et ve yumurta bulunmalıdır. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
B12 VİTAMİNİ</div>
<div class="MsoNormal">
B12 vitamini sadece hayvansal kaynaklarda bulunan bir vitamindir.
Normalde yetersizliği sadece vejeteryanlarda görülür. Ancak yeterli hayvansal
kaynaklı besin tüketmeyen veya midesinde sağlık sorunu olan kişilerde de
eksiklikleri görülebilir. Eğer b12 eksikliğiniz varsa diyetinizde mutlaka et
ürünleri, süt ürünleri ve yumurta bulunmalıdır. Ayrıca ciddi yetersizliklerinde
b12 takviyesi almak diyet sürecinde enerjini artıracaktır. Halsizlik,
yorgunluk, dikkat dağınıklığı, unutkanlık, uyuşukluk gibi şikayetleriniz
artmayacaktır. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
D<span style="mso-spacerun: yes;"> </span>VİTAMİNİ </div>
<div class="MsoNormal">
D vitamini besinsel olarak destek verebildiğimiz bir vitamin
değildir. Süt ürünleri ve somon gibi balıklarda bulunmasına karşın asıl kaynağı
güneş ışığıdır. Eğer d vitamini eksikliğiniz saptandı ise bir de üzerine
şekeriniz sınırda veya insülin direnciniz var<span style="mso-spacerun: yes;">
</span>ise, polikistik over sendromu yaşıyor iseniz mutlaka ve mutlaka D
vitamini takviyesi almalısınız. Aksi taktide kilo verimleriniz yavaş olacaktır.
Ayrıca diyetin ilerleyen aylarında kemik ve eklem ağrıları yaşayacaksınızdır. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
KALSİYUM </div>
<div class="MsoNormal">
Diyet programlarında kalsiyum eksikliğinden çok kalsiyum
fazlalıkları görülmektedir. Diyete başlamadan önce tahlil yaptırdınız ve
kalsiyumunuz yüksek geldi. Bu durumda diyetinizde süt ürünlerini kısmak
mümkünse günde maksimum 2 porsiyon tüketmek gerekir.ancak tam tersine kalsiyum
eksikliğiniz tespit edilirse günde 4-5 porsiyon mutlaka süt ürünü tüketmeniz
gerekir. Kalsiyum eksiklikleri kendini genelde bacak ve parmak krampları
şeklinde gösterir. Yani kramp sorunu yaşıyor iseniz mutlaka bu durumu sizi
takip eden uzmanınıza iletiniz. <span style="mso-spacerun: yes;"> </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
C VİTAMİNİ</div>
<div class="MsoNormal">
C Vitamini testi kan tahlili ile rutin olarak bakılmaz. C
vitamini günlük bir vitamindir. Yani suda erir ve o gün içinde fazlası
idrarınız ile atılır. Dolayısı ile bir gün bol meyve yiyip ertesi gün hiç
yememek gibi bir dengesizlik C vitamini alımınızı etkiler. Diyetinizde C
vitamini eksikliği bağışıklık sisteminizi zayıflatır. Ağız içi yaralarının
çıkmasına sebep olur. Ayrıca rutin bir şekilde eksik alınan c vitamini kilo
vermenizi de engeller. Mutlaka hergün en az 1 meyve ve buna ilave 1 ufak kase
çiğ salata tüketmelisiniz. Suyunuza veya çayınıza limon sıkmak da C vitamini
alımınıza destek olacaktır. </div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Sağlıklı ve fit günleriniz olsun. </div>
basakkefeliblogspot.comhttp://www.blogger.com/profile/17253053399659904766noreply@blogger.com1