{"id":9504,"date":"2025-01-13T13:22:58","date_gmt":"2025-01-13T13:22:58","guid":{"rendered":"https:\/\/portal.greekfarms.gov.gr\/main\/?p=9504"},"modified":"2026-01-22T10:38:30","modified_gmt":"2026-01-22T10:38:30","slug":"dengeli-bir-akdeniz-tipi-beslenme-icin-pratik-oneriler","status":"publish","type":"post","link":"https:\/\/portal.greekfarms.gov.gr\/tr\/dengeli-bir-akdeniz-tipi-beslenme-icin-pratik-oneriler\/","title":{"rendered":"Dengeli Bir Akdeniz Tipi Beslenme \u0130\u00e7in Pratik \u00d6neriler"},"content":{"rendered":"\n<p>Yunan Akdeniz tipi beslenmeyi benimseyerek sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan pek \u00e7ok faydas\u0131ndan yararlanmak istiyorsan\u0131z, i\u015fe beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131zda yapaca\u011f\u0131n\u0131z k\u00fc\u00e7\u00fck de\u011fi\u015fikliklerle ba\u015flayabilirsiniz.<\/p>\n\n\n\n<p>\u0130\u015fte baz\u0131 pratik ipu\u00e7lar\u0131:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00a0<strong>Her \u00f6\u011f\u00fcne sebze ekleyin<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Her ana \u00f6\u011f\u00fcne doyurucu bir porsiyon sebzenin e\u015flik etti\u011finden emin olun.<\/p>\n\n\n\n<p>G\u00fcnl\u00fck beslenmenize taze mevsim sebzelerini dahil edin. \u00d6rne\u011fin, yaz aylar\u0131nda serinlik verici ve haz\u0131rlamas\u0131 kolay, basit ve lezzetli bir domates-salatal\u0131k salatas\u0131 tercih edebilirsiniz.<\/p>\n\n\n\n<p>Alternatif olarak makarna, \u00e7orba ve risotto gibi yemeklere sebze kat\u0131n.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Temel beslenme ya\u011f\u0131 olarak zeytinya\u011f\u0131 kullan\u0131n<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Kulland\u0131\u011f\u0131n\u0131z t\u00fcm ya\u011flar\u0131 zeytinya\u011f\u0131 ile de\u011fi\u015ftirin (tercihen s\u0131zma veya daha da iyisi ekstra s\u0131zma). Hem yemeklerde hem de salatalarda zeytinya\u011f\u0131 kullan\u0131n.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Haftal\u0131k beslenme program\u0131n\u0131za bakliyatlar\u0131 kat\u0131n<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Mercimek \u00e7orbas\u0131 veya fasulye \u00e7orbas\u0131 gibi baklagil i\u00e7eren yemekler haftada en az iki kez yenmelidir.<\/p>\n\n\n\n<p>Alternatif olarak, b\u00f6r\u00fclce salatas\u0131 gibi baklagil salatalar\u0131 da yapabilirsiniz.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Tam tah\u0131l \u00fcr\u00fcnlerini tercih edin<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Beyaz un, beyaz ekmek, pirin\u00e7, haz\u0131r kahvalt\u0131l\u0131k gevrekler gibi i\u015flenmi\u015f \u00fcr\u00fcnler yerine tam tah\u0131l un, tam tah\u0131l veya \u00e7ok tohumlu ekmek, kinoa, yulaf, esmer veya yabani pirin\u00e7 gibi tam tah\u0131l \u00fcr\u00fcnleri sat\u0131n al\u0131n.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Haftal\u0131k bal\u0131k t\u00fcketiminizi art\u0131r\u0131n<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Haftada en az 2-3 kez sardalya, ringa bal\u0131\u011f\u0131, uskumru veya somon gibi ya\u011fl\u0131 bal\u0131klar t\u00fcketmeye \u00f6zen g\u00f6sterin.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Et hakk\u0131ndaki d\u00fc\u015f\u00fcncelerinizi de\u011fi\u015ftirin<\/strong><\/li>\n<\/ul>\n\n\n\n<p>K\u0131rm\u0131z\u0131 et t\u00fcketiminizi haftada 1 kez ile s\u0131n\u0131rland\u0131r\u0131n. E\u011fer hemen hemen her g\u00fcn et yiyenlerdenseniz, ge\u00e7i\u015fi yava\u015f yava\u015f yapabilirsiniz.<\/p>\n\n\n\n<p>Eti, \u00f6nce haftada birka\u00e7 g\u00fcn beslenme program\u0131n\u0131zdan \u00e7\u0131kararak veya miktar\u0131n\u0131 s\u0131n\u0131rland\u0131rarak k\u00fc\u00e7\u00fck ad\u0131mlarla ba\u015flay\u0131n. \u00d6rne\u011fin et, zeytin ya\u011fl\u0131 yemekler gibi sebze yemeklerine de garnit\u00fcr olarak e\u015flik edebilir.<\/p>\n\n\n\n<p>Bitkisel g\u0131dalar yemeye al\u0131\u015ft\u0131k\u00e7a, di\u011fer hayvansal g\u0131dalarla (peynir, yumurta, beyaz et, bal\u0131k gibi) birlikte veya bunlar olmadan \u2018vejetaryen\u2019 g\u00fcn say\u0131s\u0131n\u0131 artt\u0131rarak haftada sadece 1 kez k\u0131rm\u0131z\u0131 et yer hale gelebilirsiniz.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0130\u015flenmi\u015f g\u0131dalar sat\u0131n almaktan ka\u00e7\u0131n\u0131n<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Al\u0131\u015fveri\u015f yaparken m\u00fcmk\u00fcn oldu\u011funca i\u015flenmi\u015f ve standartla\u015ft\u0131r\u0131lm\u0131\u015f g\u0131dalar veya at\u0131\u015ft\u0131rmal\u0131klar (\u00f6rn. cips, kruvasan, bisk\u00fcvi, kek, kraker, \u015fekerli kahvalt\u0131l\u0131k gevrekler, gazl\u0131 i\u00e7ecekler) ve haz\u0131r yemekler sat\u0131n almaktan ka\u00e7\u0131n\u0131n.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pi\u015firme \u015fekline \u00f6zen g\u00f6sterin<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Besleyici g\u0131dalar se\u00e7mek sa\u011fl\u0131kl\u0131 beslenmenin ayr\u0131lmaz bir par\u00e7as\u0131d\u0131r, ancak bunlar\u0131 nas\u0131l haz\u0131rlad\u0131\u011f\u0131m\u0131z da bir o kadar \u00f6nemlidir. \u00d6rne\u011fin, g\u0131dalar\u0131 bol ya\u011fda k\u0131zartmaktan ka\u00e7\u0131nmak en iyisidir. Alternatif olarak, Yunan Akdeniz tipi beslenmede oldu\u011fu gibi ha\u015flama, f\u0131r\u0131nda pi\u015firme veya soteleme tercih edin.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yunan Akdeniz tipi beslenmeyi benimseyerek sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan pek \u00e7ok faydas\u0131ndan yararlanmak istiyorsan\u0131z, i\u015fe beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131zda yapaca\u011f\u0131n\u0131z k\u00fc\u00e7\u00fck de\u011fi\u015fikliklerle ba\u015flayabilirsiniz. \u0130\u015fte&#8230;<\/p>\n","protected":false},"author":6,"featured_media":5819,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_video_id":"","footnotes":""},"categories":[5238,847],"tags":[1734,3787],"class_list":["post-9504","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gastronomia-tr","category-elliniki-mesogeiaki-diatrofi-tr","tag-mesogeiaki-diatrofi-tr","tag-ygeia-tr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.9 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Dengeli Bir Akdeniz Tipi Beslenme \u0130\u00e7in Pratik \u00d6neriler - Tersine Tar\u0131m<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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