Kış Diyeti İle Kilo Verin

Kış Diyeti Nedir?

Kış aylarında bizi hastalıklardan ve enfeksiyonlardan korumaya yardımcı olan bağışıklık sistemimizin yüksek olması çok daha önemlidir. Dünya Sağlık Örgütü antioksidan ve minerallerden A, C ve E vitaminlerini selenyum, çinko, magnezyum içerdiklerinden insanların günlük olarak aldığı miktarı artırmasını önermektedir. C vitaminince zengin olan yeşil biber, maydonoz, roka, tere, karnabahar, ıspanak, portakal, limon ve mandalina kış aylarının bize sunduğu nimetlerdendir.

Soğuk, üşütme, bronşit, hastalıklar hepsi kapımızda. Bütün bunlardan korunup sağlıklı bir şekilde zayıflamak için en doğru diyet hangisidir? Kışın hasta olmadan diyet yaparken tüketmemiz gereken en önemli besin şüphesiz meyve ve sebzelerdir. İhtiyacımız olan her türlü vitamini içerdiklerinden düşük kalorili beslenirken bize enerji verecek olan onlardır.

Antioksidan olan E vitaminince zengin olan besinler ise; fındık, kestane, badem, yağlar, yeşil yapraklı sebzeler, kuru baklagiller ve tahin olarak sayılabilir. Bu diyette tüketilecek olan omega 3 içeren balık, balık yağı, omega 9 içeren zeytin yağı ve fındık yağı da bağışıklık sistemini geliştiren besinlerdir.

Kış Diyet Lİstesi

  • Kahvaltı öncesi 1 bardak ılık suya 1 tatlı kaşığı limon sıkıp için.
  • Geceleri 1 bardak ılık süt.

1.Gün

Sabah: 1 dilim kızartılmış ya da ısıtılmış kepek ekmeği, 1 yumurta, 1dilim ekmeğin çeyreği kadar peynir, 1 bardak şekersiz çay ya da kahve

Öğle: 100 gr derisi alınmış ızgara tavuk, 1 kase yoğurt, 1 salatalık

Akşam: 1 porsiyon etli pırasalı kereviz yemeği, salata, 1 elma

2.Gün

Sabah: 1 dilim kızartılmış ya da ısıtılmış kepek ekmeği, 1 yumurta, 1 domates, 1 bardak şekersiz çay ya da kahve

Öğle: 100 gr haşlanmış dana eti, yarım porsiyon pilav, salata

Akşam: 1 porsiyon etli nohut yemeği, salata, 1 portakal

3.Gün

Sabah: 1 yumurtalı omlet, 1 bardak şekersiz çay ya da kahve

Öğle: 100 gr ızgara hindi eti, 1 dilim kepekli ekmek, salata

Akşam: 1 porsiyon kıymalı ıspanak yemeği, salata, 1 mandalina

4.Gün

Sabah: 1 dilim kızartılmış ya da ısıtılmış kepek ekmeği, 1 salatalık, 1 bardak şekersiz çay ya da kahve

Öğle: 100 gr ızgara köfte, salata, 1 kase yoğurt

Akşam: 1 porsiyon karnabahar yemeği, yarım porsiyon yağsız makarna, 1 nar

5.Gün

Sabah: 1 yumurta, 1 domates, 1 salatalık, 1 bardak şekersiz çay ya da kahve

Öğle: 100 gr ızgara biftek, 1 kase yoğurt, 1 portakal

Akşam: 1 porsiyon mantar sote, yarım porsiyon makarna, 2 mandalina

6.Gün

Sabah: 1 yumurtalı omlet, 1 bardak şekersiz çay ya da kahve

Öğle: 3 adet mücver, yarım porsiyon pilav, 1 nar

Akşam: 1 porsiyon etli kuru fasulye, 1 kase yoğurt, 1 portakal

7.Gün

Sabah: 1 dilim kızartılmış ya da ısıtılmış kepek ekmeği, az peynir, 1 domates, 1 bardak şekersiz çay ya da kahve

Öğle: 100 gr ızgara tavuk göğsü, 1 kase yoğurt

Akşam: 1 porsiyon kabak yemeği, yarım porsiyon makarna, 1 kase yoğurt

435 YORUMLAR

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