{"id":2680,"date":"2018-05-11T16:00:25","date_gmt":"2018-05-11T13:00:25","guid":{"rendered":"https:\/\/coskumutlu.com\/?p=2680"},"modified":"2019-10-09T21:53:00","modified_gmt":"2019-10-09T18:53:00","slug":"akdeniz-diyeti-hakkindaki-gercekler","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/akdeniz-diyeti-hakkindaki-gercekler\/","title":{"rendered":"Akdeniz Diyeti Hakk\u0131ndaki Ger\u00e7ekler"},"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-fbdc4d89279a37577595b49af6234284\" ><p>Akdeniz Diyeti (veya Akdeniz tipi beslenme) \u00f6zellikle kalp sa\u011fl\u0131\u011f\u0131n\u0131n korunmas\u0131 konusunda \u00f6n plana \u00e7\u0131kan, G\u00fcney Avrupa \u00fclkelerinin beslenme t\u00fcr\u00fcne benzeyen bir t\u00fcr diyettir. \u201cAkdeniz diyeti 2 haftada 8 kilo verdiriyor\u201d gibi s\u00f6ylemlerle pop\u00fcler olmu\u015ftur. Akdeniz diyeti yapanlar, konunun kilo kayb\u0131ndan ziyade kilonun sa\u011fl\u0131\u011f\u0131n korunmas\u0131 odakl\u0131 oldu\u011funu bileceklerdir. \u00dclkemizde Muzaffer Ku\u015fhan Akdeniz Diyeti \u015feklinde de ad\u0131 duyulmu\u015ftur (Bu y\u00fczden zaman zaman Ku\u015fhan diyeti veya Muzaffer Ku\u015fhan diyeti olarak da an\u0131lmaktad\u0131r.).<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Akdeniz_Diyeti_Nedir\"><\/span><strong>Akdeniz Diyeti Nedir? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 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-6a34bc41bf328\" 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-6a34bc41bf328\"  aria-label=\"A\u00e7\/Kapat\" \/><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\/akdeniz-diyeti-hakkindaki-gercekler\/#Akdeniz_Diyeti_Nedir\" >Akdeniz Diyeti Nedir?<\/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\/akdeniz-diyeti-hakkindaki-gercekler\/#Akdeniz_Diyeti_Hakkindaki_Gercekler\" >Akdeniz Diyeti Hakk\u0131ndaki Ger\u00e7ekler<\/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\/akdeniz-diyeti-hakkindaki-gercekler\/#Akdeniz_Diyeti_Nasil_Yapilir\" >Akdeniz Diyeti Nas\u0131l Yap\u0131l\u0131r?<\/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\/akdeniz-diyeti-hakkindaki-gercekler\/#Saglik_Acisindan_Faydalari\" >Sa\u011fl\u0131k A\u00e7\u0131s\u0131ndan Faydalar\u0131<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/akdeniz-diyeti-hakkindaki-gercekler\/#Kalp_Sagligi\" >Kalp Sa\u011fl\u0131\u011f\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.coskumutlu.com\/blog\/akdeniz-diyeti-hakkindaki-gercekler\/#Hastaliklara_Karsi_Koruma\" >Hastal\u0131klara Kar\u015f\u0131 Koruma<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.coskumutlu.com\/blog\/akdeniz-diyeti-hakkindaki-gercekler\/#Diyabet\" >Diyabet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.coskumutlu.com\/blog\/akdeniz-diyeti-hakkindaki-gercekler\/#Kilavuzlar\" >K\u0131lavuzlar<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>Akdeniz Diyeti temelde G\u00fcney Avrupa \u00fclkelerinin beslenme al\u0131\u015fkanl\u0131klar\u0131ndan etkilenen, bitkisel kaynakl\u0131 besinlerin, zeytinya\u011f\u0131n\u0131n, bal\u0131k, k\u00fcmes hayvanlar\u0131, fasulye ve tah\u0131llar\u0131n bulundu\u011fu bir beslenme \u015feklidir.<\/p>\n<p>Tek tip bir Akdeniz Diyeti yoktur. Girit, Yunanistan, \u0130spanya, G\u00fcney Fransa, Portekiz ve \u0130talya gibi farkl\u0131 \u00fclkelerin beslenme al\u0131\u015fkanl\u0131klar\u0131 ve gelenekleri benzer besin tipleri alt\u0131nda toplanm\u0131\u015ft\u0131r.<\/p>\n<p>Bu diyetin kesin yararlar\u0131yla ilgili daha fazla ara\u015ft\u0131rma yap\u0131lmas\u0131 gerekmektedir fakat trans ya\u011f, rafine ya\u011flar ve i\u015flenmi\u015f etler a\u00e7\u0131s\u0131ndan fakir olmas\u0131 iyi bir durumdur.<\/p>\n<p>Bu besinler, obezite, diyabet, kanser ve kardiyovask\u00fcler hastal\u0131klar a\u00e7\u0131s\u0131ndan birer risk fakt\u00f6r\u00fc olarak bilinmektedir. Bu y\u00fczden akdeniz tipi beslenme <a href=\"https:\/\/coskumutlu.com\/bagisiklik-sistemi-guclendirici-besinler\/\" target=\"_blank\" rel=\"noopener noreferrer\">ba\u011f\u0131\u015f\u0131kl\u0131k sistemini koruyucu besinlere<\/a> odakl\u0131d\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Akdeniz_Diyeti_Hakkindaki_Gercekler\"><\/span>Akdeniz Diyeti Hakk\u0131ndaki Ger\u00e7ekler<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Tek tip bir Akdeniz Diyeti yoktur. \u0130spanya, Yunanistan ve \u0130talya gibi farkl\u0131 \u00fclkelerin t\u00fcketti\u011fi besinleri i\u00e7ermektedir.<\/li>\n<li>Ortalama bir Amerikan diyetindeki doymu\u015f ya\u011flar\u0131n yerini tutacak alternatifler i\u00e7in harika bir diyet tipidir.<\/li>\n<li>Meyve, sebze, ya\u011fs\u0131z et ve do\u011fal besinlere kar\u015f\u0131 bir e\u011filime sahiptir.<\/li>\n<li>\u0130yi bir kalp sa\u011fl\u0131\u011f\u0131 ile ili\u015fkilendirilmektedir ve inme, diyabet gibi hastal\u0131klara kar\u015f\u0131 korunman\u0131z\u0131 sa\u011flamaktad\u0131r.<\/li>\n<li>Porsiyon kontrol\u00fc bu diyet i\u00e7in de ge\u00e7erli bir uygulamad\u0131r. \u00c7\u00fcnk\u00fc Akdeniz Diyeti de y\u00fcksek ya\u011f i\u00e7eri\u011fine sahiptir.<\/li>\n<li>Akdeniz Diyeti aktif bir ya\u015fam tarz\u0131yla kombine edildi\u011finde daha iyi sonu\u00e7lar a\u00e7\u0131\u011fa \u00e7\u0131kmaktad\u0131r.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Akdeniz_Diyeti_Nasil_Yapilir\"><\/span><strong>Akdeniz Diyeti Nas\u0131l Yap\u0131l\u0131r?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Akdeniz Diyeti beslenme listesi i\u00e7eri\u011fi \u015fu \u015fekildedir:<\/p>\n<ul>\n<li>Domates, kale, brokoli, \u0131spanak, havu\u00e7, salatal\u0131k ve so\u011fan gibi sebzeleri bolca i\u00e7ermektedir.<\/li>\n<li>Elma, muz, incir, hurma, \u00fcz\u00fcm ve kavun gibi taze meyveler.<\/li>\n<li>Y\u00fcksek miktarda, baklagil, fasulye, ya\u011fl\u0131 tohum.<\/li>\n<li>Tam bu\u011fday, yulaf, arpa, karabu\u011fday, ve esmer pirin\u00e7 gibi tam tah\u0131llar.<\/li>\n<li>Diyetin temel ya\u011f kayna\u011f\u0131 olarak zeytinya\u011f\u0131, zeytin, avokado ve avokado ya\u011f\u0131.<\/li>\n<li>Temel s\u00fct \u00fcr\u00fcnleri olarak peynir ve yo\u011furt.<\/li>\n<li>Yeterli porsiyonlarda bal\u0131k ve k\u00fcmes hayvanlar\u0131.<\/li>\n<li>Tavuk, \u00f6rdek, b\u0131ld\u0131rc\u0131n yumurtas\u0131.<\/li>\n<li>S\u0131n\u0131rl\u0131 say\u0131da k\u0131rm\u0131z\u0131 et ve tatl\u0131.<\/li>\n<li>\u0130\u00e7ecek se\u00e7ene\u011fi olarak, g\u00fcnl\u00fck bir kadeh \u015farap ve su. \u015eekerli ve gazl\u0131 i\u00e7ecekler diyette bulunmamal\u0131d\u0131r.<\/li>\n<\/ul>\n<p>Bitkisel kaynakl\u0131 besinlere odakland\u0131\u011f\u0131 i\u00e7in Akdeniz Diyeti piramidi a\u015fa\u011f\u0131da belirtilen besin \u00f6\u011felerini daha fazla i\u00e7ermektedir:<\/p>\n<p><strong>Sa\u011fl\u0131kl\u0131 ya\u011flar<\/strong>: Akdeniz yemek listesi doymu\u015f ya\u011flar a\u00e7\u0131s\u0131ndan fakir, \u00f6zellikle tekli doymam\u0131\u015f ya\u011flar a\u00e7\u0131s\u0131ndan zengin bir diyet tipidir. ABD\u2019nin diyet k\u0131lavuzlar\u0131na g\u00f6re, doymu\u015f ya\u011flar total kalorinin %10\u2019undan fazlas\u0131n\u0131 kar\u015f\u0131lamamal\u0131d\u0131r.<\/p>\n<p><strong>Diyet lifi<\/strong>: Akdeniz Diyeti lif a\u00e7\u0131s\u0131ndan zengindir b\u00f6ylece sa\u011fl\u0131kl\u0131 sindirimin ger\u00e7ekle\u015fmesini sa\u011flar. Kolon kanserine ve kardiyovask\u00fcler hastal\u0131klara kar\u015f\u0131 koruma sa\u011flar.<\/p>\n<p><strong>Y\u00fcksek vitamin ve mineral i\u00e7ermektedir:<\/strong>\u00a0 Meyve ve sebzeler v\u00fccudun s\u00fcre\u00e7lerinde hayati \u00f6nem ta\u015f\u0131yan vitamin ve mineralleri sa\u011flamaktad\u0131r. Buna ek olarak, ya\u011fs\u0131z etlerin de bu diyete dahil olmas\u0131, bitkisel kaynakl\u0131 besinlerde bulunmayan B12 vitamininin de al\u0131nmas\u0131n\u0131 sa\u011flamaktad\u0131r.<\/p>\n<p><strong>D\u00fc\u015f\u00fck \u015feker<\/strong>: Akdeniz Diyeti eklenti \u015fekerden \u00e7ok, do\u011fal \u015fekerler i\u00e7ermektedir, \u00f6rne\u011fin meyve \u015fekeri. Ekstra \u015feker diyetin kalori de\u011ferini artt\u0131r\u0131rken herhangi bir fayda sa\u011flamamaktad\u0131r, ayr\u0131ca diyabet, y\u00fcksek tansiyon gibi hastal\u0131klarla ili\u015fkilendirilmektedir.<\/p>\n<p>Tek bir tip Akdeniz Diyeti bulunmad\u0131\u011f\u0131 i\u00e7in, Akdeniz Diyetiyle ilgili net bir beslenme bilgisi vermek zordur. Birden fazla k\u00fclt\u00fcr ve b\u00f6lge diyetin \u015fekillenmesine dahil olmu\u015ftur.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Saglik_Acisindan_Faydalari\"><\/span><strong>Sa\u011fl\u0131k A\u00e7\u0131s\u0131ndan Faydalar\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Yemek listesi Akdeniz tipi beslenme a\u00e7\u0131s\u0131ndan de\u011ferlendirildi\u011finde, kilo verme amac\u0131yla planlanan bir diyet de\u011fildir. Fakat k\u0131rm\u0131z\u0131 et, hayvansal kaynakl\u0131 ya\u011flar ve i\u015flenmi\u015f besinlerin diyetten \u00e7\u0131kar\u0131lmas\u0131 kilo kayb\u0131 sa\u011flayabilmektedir.<\/p>\n<p>Akdeniz Diyetinin uyguland\u0131\u011f\u0131 b\u00f6lgelerde, \u00f6l\u00fcm ve kalp hastal\u0131\u011f\u0131 oranlar\u0131 daha d\u00fc\u015f\u00fckt\u00fcr.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Kalp_Sagligi\"><\/span><strong>Kalp Sa\u011fl\u0131\u011f\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Dr. Ancel Keys, Akdeniz Diyetinin faydalar\u0131n\u0131 1950\u2019li y\u0131llarda a\u00e7\u0131klamaya ba\u015flam\u0131\u015ft\u0131r fakat diyet ABD\u2019de 1990\u2019lara kar\u015f\u0131 pop\u00fcler olmam\u0131\u015ft\u0131r.<\/p>\n<p>Dr. Keys, \u0130talya\u2019n\u0131n daha d\u00fc\u015f\u00fck sosyoekonomik seviyelere sahip olan g\u00fcney b\u00f6lgelerinde, New York\u2019un y\u00fcksek sosyoekonomik seviyelere sahip b\u00f6lgelerine k\u0131yasla daha d\u00fc\u015f\u00fck kalp hastal\u0131klar\u0131 riski oldu\u011funu saptam\u0131\u015ft\u0131r.<\/p>\n<p>Daha aktif bir ya\u015fam tarz\u0131 gibi fakt\u00f6rler de etkili olsa, k\u0131rm\u0131z\u0131 et ve eklenti \u015fekerin diyetten \u00e7\u0131kar\u0131lmas\u0131 da d\u00fc\u015f\u00fck inme ve koroner kalp hastal\u0131klar\u0131yla ili\u015fkilendirilmektedir.<\/p>\n<p>Ara\u015ft\u0131rmalar bu durumun Akdeniz Diyetinin tekli doymam\u0131\u015f ya\u011f asitlerini i\u00e7ermesinden ve meyve-sebze odakl\u0131 olmas\u0131ndan kaynakland\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcnmektedir.<\/p>\n<p>Bu besin \u00f6\u011felerinin, \u201ciyi kolesterol\u201d olarak kabul edilen HDL\u2019yi y\u00fckseltti\u011fi s\u00f6ylenmektedir. HDL kolesterol seviyelerini dengelemektedir ve kalp i\u00e7in bir savunma sistemi olarak \u00e7al\u0131\u015fmaktad\u0131r.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Hastaliklara_Karsi_Koruma\"><\/span><strong>Hastal\u0131klara Kar\u015f\u0131 Koruma<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Ara\u015ft\u0131rmalarda Akdeniz Diyetini uygulayan insanlarla, Amerikan ve Kuzey Avrupa b\u00f6lgelerinde tercih edilen beslenme tiplerini k\u0131yaslam\u0131\u015ft\u0131r.<\/p>\n<p>Sonu\u00e7lara g\u00f6re Akdeniz tipi beslenme, inmeye neden olabilen spesifik bir gen mutasyonunu, \u00f6zellikle birey bu genden iki kopya bulunduruyorsa, ortadan kald\u0131rabilmektedir.<\/p>\n<p>2003 y\u0131l\u0131nda yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re, zeytinya\u011f\u0131 ve \u015farab\u0131n aterosikleroz diye adland\u0131r\u0131lan damarlar\u0131n sertle\u015fmesi ve zaman i\u00e7inde t\u0131kanmas\u0131 s\u00fcrecini, antioksidan \u00f6zellikleriyle engellemektedir. Diyetin bu yarar\u0131yla ilgili daha fazla \u00e7al\u0131\u015fma ger\u00e7ekle\u015ftirilmesi gerekmektedir.<\/p>\n<p>\u0130talya\u2019da yap\u0131lan bir ara\u015ft\u0131rma, Akdeniz Diyetinin antioksidan ve lif i\u00e7eri\u011fini iyi mental ve fiziksel sa\u011fl\u0131kla ili\u015fkilendirmi\u015ftir.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Diyabet\"><\/span><strong>Diyabet<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Akdeniz Diyeti insanlar\u0131 tip 2 diyabetten korumak ve glisemik kontrol\u00fc sa\u011flamak i\u00e7in yard\u0131mc\u0131 olabilmektedir.<\/p>\n<p>Ara\u015ft\u0131rmalar\u0131n sonu\u00e7lar\u0131na g\u00f6re, Akdeniz Diyetini uygulayan bireyler, uygulamayan bireylere k\u0131yasla daha d\u00fc\u015f\u00fck glikoz seviyelerine sahiptir.<\/p>\n<p><a href=\"http:\/\/www.diabetes.org\" target=\"_blank\" rel=\"noopener noreferrer\">Amerikan Diyabet Birli\u011fi\u2019nin (ADA)<\/a> diyabetli bireyler i\u00e7in \u00f6nerdi\u011fi beslenme \u015fekilleri, Akdeniz Diyetiyle benzerlik g\u00f6stermektedir.<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Kilavuzlar\"><\/span><strong>K\u0131lavuzlar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Akdeniz Diyeti tek bir besin grubunun veya \u00f6\u011f\u00fcn\u00fcn azalt\u0131lmas\u0131yla ilerleyen bir diyet tipi olmad\u0131\u011f\u0131ndan, k\u0131lavuzlar\u0131 takip etmek maksimum fayda i\u00e7in \u00f6nemlidir.<\/p>\n<p>Akdeniz Diyetine ba\u015flamak i\u00e7in:<\/p>\n<ul>\n<li>Meyve ve sebzeleri diyetin esas \u00f6\u011feleri haline getirmeye odaklan\u0131n.<\/li>\n<li>G\u00fcnl\u00fck olarak, ya\u011fl\u0131 tohumlar, tam tah\u0131ll\u0131 besinler ve baklagil t\u00fcketin.<\/li>\n<li>Yemekleri ya\u011f, tuz ve \u015feker yerine baharatlarla ve otlarla tatland\u0131r\u0131n.<\/li>\n<li>Yemekleri tereya\u011f\u0131 yerine, Hindistan cevizi ya\u011f\u0131 veya avokado ya\u011f\u0131yla pi\u015firin.<\/li>\n<li>Ya\u011fs\u0131z protein kaynaklar\u0131na odaklan\u0131n. \u00d6nceli\u011finiz bal\u0131k olsun ve haftada 90 gramdan fazla olmayacak miktarlarda tavuk veya k\u0131rm\u0131z\u0131 et t\u00fcketin.<\/li>\n<li>Tatl\u0131 ve y\u00fcksek \u015fekerli besinlerin al\u0131m\u0131n\u0131 s\u0131n\u0131rland\u0131r\u0131n. Tatl\u0131 ihtiyac\u0131n\u0131z\u0131n \u00e7o\u011funu meyvelerden sa\u011flay\u0131n.<\/li>\n<\/ul>\n<p>Besinler olabildi\u011fince taze ve i\u015flenmemi\u015f olmal\u0131d\u0131r. Diyet sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7erse de, ya\u011f i\u00e7eri\u011fi hala y\u00fcksektir. Bu y\u00fczden porsiyonlar konusunda dikkatli olunmal\u0131d\u0131r.<\/p>\n<p>Akdeniz tipi beslenmenin temel unsurlar\u0131ndan biri, ba\u015fka insanlarla beraber yemek yemektir. B\u00f6ylece aile ve arkada\u015flar\u0131n\u0131z\u0131n deste\u011fiyle diyete daha fazla odaklanma \u015fans\u0131na sahip olabilirsiniz.<\/p>\n<p><strong>\u00d6\u011f\u00fcn Planlamas\u0131<\/strong><\/p>\n<p>Bir g\u00fcnl\u00fck Akdeniz Diyeti Listesi \u00f6rne\u011fi a\u015fa\u011f\u0131da belirtildi\u011fi gibi olabilmektedir.<\/p>\n<table width=\"0\">\n<tbody>\n<tr>\n<td width=\"166\"><strong>Kahvalt\u0131<\/strong><\/td>\n<td width=\"263\">Meyve ve f\u0131nd\u0131kl\u0131 yulaf<\/td>\n<\/tr>\n<tr>\n<td width=\"166\"><strong>\u00d6\u011fle<\/strong><\/td>\n<td width=\"263\">Feta peyniriyle doldurulmu\u015f somon ve \u0131spanak<\/td>\n<\/tr>\n<tr>\n<td width=\"166\"><strong>Ara<\/strong><\/td>\n<td width=\"263\">Humus ve taze sebzeler veya cac\u0131k<\/td>\n<\/tr>\n<tr>\n<td width=\"166\"><strong>Ak\u015fam<\/strong><\/td>\n<td width=\"263\">Mozzarella ve nohutlu domates salatas\u0131<\/td>\n<\/tr>\n<tr>\n<td width=\"166\"><strong>Ara<\/strong><\/td>\n<td width=\"263\">Meyve ve yo\u011furt<\/td>\n<\/tr>\n<\/tbody>\n<\/table><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Akdeniz Diyeti (veya Akdeniz tipi beslenme) \u00f6zellikle kalp sa\u011fl\u0131\u011f\u0131n\u0131n korunmas\u0131 konusunda \u00f6n plana \u00e7\u0131kan, G\u00fcney Avrupa \u00fclkelerinin beslenme t\u00fcr\u00fcne benzeyen bir t\u00fcr diyettir. \u201cAkdeniz diyeti 2 haftada 8 kilo verdiriyor\u201d gibi s\u00f6ylemlerle pop\u00fcler olmu\u015ftur. Akdeniz diyeti yapanlar, konunun kilo kayb\u0131ndan ziyade kilonun sa\u011fl\u0131\u011f\u0131n korunmas\u0131 odakl\u0131 oldu\u011funu bileceklerdir. \u00dclkemizde Muzaffer Ku\u015fhan Akdeniz Diyeti \u015feklinde de ad\u0131&#8230;<\/p>\n","protected":false},"author":2,"featured_media":12331,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44,45],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Akdeniz Diyeti Hakk\u0131ndaki Ger\u00e7ekler - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"Akdeniz diyeti G\u00fcney Avrupa \u00fclkelerinde \u00f6n plana \u00e7\u0131kan, o b\u00f6lgenin besinlerine odaklanarak planlanan bir beslenme t\u00fcr\u00fcd\u00fcr. 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