{"id":2549,"date":"2018-04-18T16:00:11","date_gmt":"2018-04-18T13:00:11","guid":{"rendered":"https:\/\/coskumutlu.com\/?p=2549"},"modified":"2019-12-12T16:10:56","modified_gmt":"2019-12-12T13:10:56","slug":"masabasi-is-ve-saglikli-beslenme","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/masabasi-is-ve-saglikli-beslenme\/","title":{"rendered":"Masaba\u015f\u0131 \u0130\u015f ve Sa\u011fl\u0131kl\u0131 Beslenme"},"content":{"rendered":"<div class=\"row \"><div class=\"wpv-grid grid-1-1  wpv-first-level first unextended\" style=\"padding-top:0px;padding-bottom:0px\" id=\"wpv-column-ea229f2057ddd64f606164c87f5746e4\" ><p>Masaba\u015f\u0131 i\u015fleri olan bir\u00e7ok ofis \u00e7al\u0131\u015fan\u0131n\u0131n istedikleri sa\u011fl\u0131\u011fa ve v\u00fccuda sahip olmak i\u00e7in engel olarak g\u00f6sterdikleri \u015fey uzun \u00e7al\u0131\u015fma saatleri ve hareketsiz kalmalar\u0131na neden olan masa ba\u015f\u0131 i\u015fleridir. Fakat zaman\u0131n\u0131z\u0131n \u00e7o\u011funu alan bir i\u015f, sosyal aktiviteler ve ailenize ay\u0131raca\u011f\u0131n\u0131z zaman fit olman\u0131zla aran\u0131zda bir engel de\u011fildir.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Masabasi_Calisanlar_Icin_Beslenme_ve_Egzersiz_Tavsiyeleri\"><\/span>Masaba\u015f\u0131 \u00c7al\u0131\u015fanlar \u0130\u00e7in Beslenme ve Egzersiz Tavsiyeleri<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f7ac2c503bd\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f7ac2c503bd\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/masabasi-is-ve-saglikli-beslenme\/#Masabasi_Calisanlar_Icin_Beslenme_ve_Egzersiz_Tavsiyeleri\" title=\"Masaba\u015f\u0131 \u00c7al\u0131\u015fanlar \u0130\u00e7in Beslenme ve Egzersiz Tavsiyeleri\">Masaba\u015f\u0131 \u00c7al\u0131\u015fanlar \u0130\u00e7in Beslenme ve Egzersiz Tavsiyeleri<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/masabasi-is-ve-saglikli-beslenme\/#Masabasi_Is_ve_Saglikli_Beslenme_Ofis_Calisanlari_ve_Beslenme\" title=\"Masaba\u015f\u0131 \u0130\u015f ve Sa\u011fl\u0131kl\u0131 Beslenme: Ofis \u00c7al\u0131\u015fanlar\u0131 ve Beslenme\">Masaba\u015f\u0131 \u0130\u015f ve Sa\u011fl\u0131kl\u0131 Beslenme: Ofis \u00c7al\u0131\u015fanlar\u0131 ve Beslenme<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/masabasi-is-ve-saglikli-beslenme\/#Masabasi_Is_ve_Saglikli_Beslenme_Ofiste_Yemek_Imkanlari\" title=\"Masaba\u015f\u0131 \u0130\u015f ve Sa\u011fl\u0131kl\u0131 Beslenme: Ofiste Yemek \u0130mkanlar\u0131\">Masaba\u015f\u0131 \u0130\u015f ve Sa\u011fl\u0131kl\u0131 Beslenme: Ofiste Yemek \u0130mkanlar\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/masabasi-is-ve-saglikli-beslenme\/#Kardiyovaskuler_Egzersizler\" title=\"Kardiyovask\u00fcler Egzersizler\">Kardiyovask\u00fcler Egzersizler<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/masabasi-is-ve-saglikli-beslenme\/#Agirlik_Antrenmanlari\" title=\"A\u011f\u0131rl\u0131k Antrenmanlar\u0131\">A\u011f\u0131rl\u0131k Antrenmanlar\u0131<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc (<a href=\"http:\/\/www.who.int\/en\/\" target=\"_blank\" rel=\"noopener noreferrer\">WHO<\/a>) t\u00fcm bireylere sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in d\u00fczenli egzersiz \u00f6nerilerinde bulunmaktad\u0131r. Masaba\u015f\u0131 i\u015flerde \u00e7al\u0131\u015f\u0131rken bu \u00f6nerileri uygulamak olduk\u00e7a zor olabilmektedir. \u0130stedi\u011finiz v\u00fccuda sahip olmak i\u00e7in beslenmenizi ve egzersize ay\u0131raca\u011f\u0131n\u0131z vakti iyi planlaman\u0131z gerekmektedir. \u0130\u015fte masa ba\u015f\u0131 \u00e7al\u0131\u015fanlar i\u00e7in zay\u0131flama y\u00f6ntemleri.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Masabasi_Is_ve_Saglikli_Beslenme_Ofis_Calisanlari_ve_Beslenme\"><\/span>Masaba\u015f\u0131 \u0130\u015f ve Sa\u011fl\u0131kl\u0131 Beslenme: Ofis \u00c7al\u0131\u015fanlar\u0131 ve Beslenme<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>S\u00f6z konusu ya\u011f k\u00fctlesinden kay\u0131p oldu\u011funda, masaba\u015f\u0131 \u00e7al\u0131\u015fanlar i\u00e7in diyet en \u00f6nemli unsurlardan biridir. Masaba\u015f\u0131 i\u015flerde \u00e7al\u0131\u015fan bireylerin fiziksel aktivite d\u00fc\u015feyleri epey d\u00fc\u015fmektedir. Bu sebeple g\u00fcn\u00fcn b\u00fcy\u00fck bir \u00e7o\u011funlu\u011funda fiziksel aktivite yoluyla bir enerji a\u00e7\u0131\u011f\u0131 olu\u015fmas\u0131 zorla\u015fmaktad\u0131r. Bu enerji a\u00e7\u0131\u011f\u0131n\u0131n olu\u015fabilmesi i\u00e7in ofiste \u00e7al\u0131\u015fan bireylerin diyet programlar\u0131 konusunda dikkatli olmalar\u0131 ve gerekli enerji a\u00e7\u0131\u011f\u0131n\u0131 burada sa\u011flamalar\u0131 gerekmektedir. Besleyici de\u011feri y\u00fcksek fakat kalori, doymu\u015f ya\u011f, basit \u015feker ve tuz oran\u0131 d\u00fc\u015f\u00fck olan besinleri i\u00e7eren bir diyet program\u0131 uygulamak masa ba\u015f\u0131 i\u015fler y\u00f6neten bireyler i\u00e7in daha uygun olacakt\u0131r. Bu besinlere \u00f6rnek olarak ya\u011fs\u0131z etler, meyve ve sebzeler, tam tah\u0131ll\u0131 besinler, sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eren ya\u011fl\u0131 tohumlar \u00f6rnek g\u00f6sterilebilir. Unutulmamas\u0131 gereken nokta ise; sa\u011fl\u0131kl\u0131 besinlerin de porsiyon kontrol\u00fcne dikkat edilmesi gerekti\u011fidir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Masabasi_Is_ve_Saglikli_Beslenme_Ofiste_Yemek_Imkanlari\"><\/span>Masaba\u015f\u0131 \u0130\u015f ve Sa\u011fl\u0131kl\u0131 Beslenme: Ofiste Yemek \u0130mkanlar\u0131<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u00c7al\u0131\u015fma hayat\u0131nda diyetinize devam edebilmek zor olabilir. S\u0131k ger\u00e7ekle\u015fen toplant\u0131lar, ofiste sunulan yemeklerin y\u00fcksek kalorili olmas\u0131, i\u015f arkada\u015flar\u0131n\u0131z\u0131n at\u0131\u015ft\u0131rmak i\u00e7in y\u00fcksek kalorili besinler getirmesi gibi durumlar diyetinize uyum sa\u011flamak konusunda yolunuza ta\u015f koyabilir. E\u011fer \u00f6\u011fle yemeklerinizi sipari\u015f verebilece\u011finiz sa\u011fl\u0131kl\u0131 alternatifler i\u00e7eren bir yer bulabilirseniz veya yemeklerinizi kendiniz pi\u015firip yan\u0131n\u0131zda g\u00f6t\u00fcrebilirsiniz, i\u015fin \u00f6\u011fle yeme\u011fi k\u0131sm\u0131na bir \u00e7\u00f6z\u00fcm bulmu\u015f olursunuz. Ayr\u0131ca \u00e7ekmecenizde ara \u00f6\u011f\u00fcn i\u00e7in sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar\u0131n\u0131z bulunursa, arkada\u015flar\u0131n\u0131z\u0131n size sundu\u011fu y\u00fcksek kalorili, k\u00fc\u00e7\u00fck hacimli se\u00e7eneklere hay\u0131r demeniz de kolayla\u015facakt\u0131r. Kuru meyveler, UHT kutu s\u00fctler, tam tah\u0131ll\u0131 bisk\u00fcvi ve krakerler, ceviz, badem, f\u0131nd\u0131k gibi ya\u011fl\u0131 tohumlar bu at\u0131\u015ft\u0131rmal\u0131klar i\u00e7in harika se\u00e7enekler olacakt\u0131r. E\u011fer i\u015f yerinde kullanabilece\u011finiz bir buzdolab\u0131n\u0131z da varsa i\u015fler \u00e7ok kolayla\u015facakt\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kardiyovaskuler_Egzersizler\"><\/span>Kardiyovask\u00fcler Egzersizler<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Y\u00fczmek, ko\u015fmak, y\u00fcr\u00fcmek, bisiklet s\u00fcrmek veya \u015firket tak\u0131m\u0131nda basketbol oynamak gibi aktiviteler ya\u011f yakman\u0131z\u0131 sa\u011flayacak kardiyovask\u00fcler egzersizler aras\u0131nda de\u011ferlendirilebilir. E\u011fer masaba\u015f\u0131 i\u015finiz \u00e7ok yo\u011fun olacaksa, kahvalt\u0131dan ve i\u015fe ba\u015flamadan \u00f6nce kardiyo egzersizleri yapmay\u0131 hedefleyebilirsiniz. B\u00f6ylece g\u00fcn\u00fcn yorgunlu\u011fu \u00fczerine \u00e7\u00f6km\u00fc\u015f bir halde s\u00fcr\u00fcnerek i\u015fe gitmek zorunda kalmazs\u0131n\u0131z. E\u011fer zaman\u0131n\u0131z varsa \u00f6\u011fle aras\u0131nda k\u00fc\u00e7\u00fck y\u00fcr\u00fcy\u00fc\u015fler yaparak kan dola\u015f\u0131m\u0131n\u0131z\u0131 destekleyebilirsiniz. Ayr\u0131ca i\u015f yo\u011funlu\u011fundan uzakla\u015fman\u0131z, zihninizin de rahatlamas\u0131na yard\u0131mc\u0131 olacakt\u0131r. Spordan \u00f6nce ve sonra beslenmenin v\u00fccut kompozisyonunuza olan etkileri hakk\u0131nda daha fazla bilgi almak i\u00e7in\u00a0<a href=\"https:\/\/www.coskumutlu.com\/\/spordan-once-ve-sonra-ne-yemeli\/\" target=\"_blank\" rel=\"noopener noreferrer\">Spordan \u00d6nce ve Sonra Ne Yemeli<\/a> ? makalemize g\u00f6z atabilirsiniz.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Agirlik_Antrenmanlari\"><\/span>A\u011f\u0131rl\u0131k Antrenmanlar\u0131<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Hedefiniz ne olursa olsun, a\u011f\u0131rl\u0131k kullanarak antrenman yapmak program\u0131n\u0131z\u0131n \u00f6nemli bir k\u0131sm\u0131n\u0131 olu\u015fturmaktad\u0131r. E\u011fer bir spor salonuna \u00fcye iseniz, haftada en az 3 g\u00fcn gidip hem kendi a\u011f\u0131rl\u0131\u011f\u0131n\u0131zla hem de ekstra a\u011f\u0131rl\u0131klarla \u00e7al\u0131\u015fmay\u0131 deneyebilirsiniz. G\u00fc\u00e7 kazanman\u0131z\u0131 sa\u011flayacak bu a\u011f\u0131rl\u0131k antrenmanlar\u0131 bir spor salonunda ger\u00e7ekle\u015ftirilmek zorunda de\u011fildir. Kendi evinizde de bir\u00e7ok kaynaktan bulabilece\u011finiz egzersiz \u00f6rneklerini uygulayabilirsiniz. Devaml\u0131l\u0131k s\u00f6z konusu oldu\u011funda sonu\u00e7lar\u0131n nas\u0131l oldu\u011funa siz bile inanamayacaks\u0131n\u0131z.<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Masaba\u015f\u0131 i\u015fleri olan bir\u00e7ok ofis \u00e7al\u0131\u015fan\u0131n\u0131n istedikleri sa\u011fl\u0131\u011fa ve v\u00fccuda sahip olmak i\u00e7in engel olarak g\u00f6sterdikleri \u015fey uzun \u00e7al\u0131\u015fma saatleri ve hareketsiz kalmalar\u0131na neden olan masa ba\u015f\u0131 i\u015fleridir. Fakat zaman\u0131n\u0131z\u0131n \u00e7o\u011funu alan bir i\u015f, sosyal aktiviteler ve ailenize ay\u0131raca\u011f\u0131n\u0131z zaman fit olman\u0131zla aran\u0131zda bir engel de\u011fildir. Masaba\u015f\u0131 \u00c7al\u0131\u015fanlar \u0130\u00e7in Beslenme ve Egzersiz Tavsiyeleri D\u00fcnya Sa\u011fl\u0131k&#8230;<\/p>\n","protected":false},"author":2,"featured_media":12832,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Masaba\u015f\u0131 \u0130\u015f ve Sa\u011fl\u0131kl\u0131 Beslenme - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"Masaba\u015f\u0131 i\u015fler diyet ve egzersiz yapmak a\u00e7\u0131s\u0131ndan k\u0131s\u0131tlay\u0131c\u0131 olabilmektedir. 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