{"id":394,"date":"2026-10-17T08:48:09","date_gmt":"2026-10-17T08:48:09","guid":{"rendered":"https:\/\/anadolubv.org.tr\/index.php\/saglikli-kilo-almak-icin-beslenme-nasil-olmali\/"},"modified":"2026-10-17T08:48:09","modified_gmt":"2026-10-17T08:48:09","slug":"saglikli-kilo-almak-icin-beslenme-nasil-olmali","status":"publish","type":"page","link":"https:\/\/anadolubv.org.tr\/index.php\/saglikli-kilo-almak-icin-beslenme-nasil-olmali\/","title":{"rendered":"Sa\u011fl\u0131kl\u0131 Kilo Almak \u0130\u00e7in Beslenme Nas\u0131l Olmal\u0131?"},"content":{"rendered":"<p>Sa\u011fl\u0131kl\u0131 kilo almak, kilo vermek kadar dikkat ve planlama gerektiren bir s\u00fcre\u00e7tir. Zay\u0131fl\u0131k; i\u015ftahs\u0131zl\u0131k, yo\u011fun i\u015f temposu, \u00f6\u011f\u00fcn atlama, h\u0131zl\u0131 metabolizma, baz\u0131 sa\u011fl\u0131k sorunlar\u0131 ya da stres gibi farkl\u0131 nedenlerden kaynaklanabilir. Ama\u00e7 sadece tart\u0131daki say\u0131y\u0131 art\u0131rmak de\u011fil, kas k\u00fctlesini destekleyen ve v\u00fccudun ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131layan dengeli bir beslenme d\u00fczeni kurmakt\u0131r. A\u00e7\u0131klanamayan kilo kayb\u0131 ya\u015f\u0131yorsan\u0131z \u00f6nce hekime ba\u015fvurman\u0131z \u00f6nemlidir.<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/anadolubv.org.tr\/wp-content\/uploads\/2026\/10\/cukurambar-diyetisyen-randevu-ajanda.jpg\" alt=\"Sa\u011fl\u0131kl\u0131 kilo almak i\u00e7in beslenme plan\u0131 ve diyetisyen randevusu\" loading=\"lazy\"\/><\/figure>\n<h2>Kilo almak i\u00e7in beslenme nas\u0131l planlan\u0131r?<\/h2>\n<p>Kilo almak i\u00e7in v\u00fccudun harcad\u0131\u011f\u0131ndan biraz daha fazla enerji almas\u0131 gerekir. Ancak bu enerji \u015fekerli ve i\u015flenmi\u015f g\u0131dalardan de\u011fil, besleyici kaynaklardan sa\u011flanmal\u0131d\u0131r. \u00d6\u011f\u00fcn say\u0131s\u0131n\u0131 art\u0131rmak, besin de\u011feri y\u00fcksek ara \u00f6\u011f\u00fcnler eklemek ve tabaklara sa\u011fl\u0131kl\u0131 ya\u011flar ilave etmek uygulanabilir y\u00f6ntemlerdir. Plan, ki\u015finin i\u015ftah\u0131na ve g\u00fcnl\u00fck d\u00fczenine g\u00f6re kademeli olarak haz\u0131rlan\u0131r.<\/p>\n<h2>Sa\u011fl\u0131kl\u0131 kilo almak i\u00e7in beslenme \u00f6nerileri<\/h2>\n<ul>\n<li>G\u00fcnde \u00fc\u00e7 ana \u00f6\u011f\u00fcn ve iki-\u00fc\u00e7 ara \u00f6\u011f\u00fcn d\u00fczeni kurmak<\/li>\n<li>Her \u00f6\u011f\u00fcnde protein kayna\u011f\u0131 bulundurmak<\/li>\n<li>Ceviz, f\u0131nd\u0131k, badem gibi ya\u011fl\u0131 tohumlar\u0131 ve kuru meyveleri ara \u00f6\u011f\u00fcnlerde kullanmak<\/li>\n<li>Yo\u011furt, s\u00fct ve peynir gibi s\u00fct \u00fcr\u00fcnlerini art\u0131rmak<\/li>\n<li>Zeytinya\u011f\u0131 ve avokado gibi sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 yemeklere eklemek<\/li>\n<li>Yemekten hemen \u00f6nce \u00e7ok su i\u00e7memek; i\u015ftah azalabilir<\/li>\n<\/ul>\n<h2>Kilo al\u0131rken kas k\u00fctlesini art\u0131rmak<\/h2>\n<p>Sa\u011fl\u0131kl\u0131 kilo al\u0131m\u0131nda hedef, artan kilonun m\u00fcmk\u00fcn oldu\u011funca kas olarak kazan\u0131lmas\u0131d\u0131r. Bunun i\u00e7in yeterli protein t\u00fcketimi ve hekiminizin uygun g\u00f6rd\u00fc\u011f\u00fc kuvvet egzersizleri birlikte planlanmal\u0131d\u0131r. Spor yapanlar i\u00e7in \u00f6\u011f\u00fcn zamanlamas\u0131 ve protein da\u011f\u0131l\u0131m\u0131 konusunda <a href=\"https:\/\/anadolubv.org.tr\/index.php\/sporcu-beslenmesi\/\">sporcu beslenmesi<\/a> sayfas\u0131 fikir verebilir.<\/p>\n<h2>\u0130\u015ftahs\u0131zl\u0131kla ba\u015fa \u00e7\u0131kmak<\/h2>\n<p>\u0130\u015ftahs\u0131zl\u0131k, kilo almak isteyenlerin en s\u0131k ya\u015fad\u0131\u011f\u0131 zorluktur. B\u00fcy\u00fck porsiyonlar yerine k\u00fc\u00e7\u00fck ama s\u0131k \u00f6\u011f\u00fcnler, besin de\u011feri y\u00fcksek i\u00e7ecekler ve sevilen yemeklerin daha besleyici hale getirilmesi bu s\u00fcre\u00e7te yard\u0131mc\u0131 olabilir. \u00d6\u011frenciler ve yo\u011fun \u00e7al\u0131\u015fanlar i\u00e7in pratik \u00e7\u00f6z\u00fcmler <a href=\"https:\/\/anadolubv.org.tr\/index.php\/ogrencilerde-ekonomik-beslenme\/\">\u00f6\u011frenciler i\u00e7in beslenme<\/a> sayfas\u0131nda yer al\u0131r. \u00c7ocuklarda kilo alma sorunlar\u0131 i\u00e7in ise <a href=\"https:\/\/anadolubv.org.tr\/index.php\/cocuk-diyetisyeni-ankara-bilkent-cankaya-konutkent-fiyatlari-online\/\">\u00e7ocuk diyetisyeni<\/a> sayfas\u0131na g\u00f6z atabilirsiniz.<\/p>\n<h2>Kilo almakla ilgili s\u0131k sorulan sorular<\/h2>\n<p><strong>Fast food ile kilo almak do\u011fru mu?<\/strong> Hay\u0131r. Kilo art\u0131\u015f\u0131 sa\u011flasa da sa\u011fl\u0131ks\u0131z ya\u011f ve \u015feker y\u00fck\u00fc getirir; besleyici kaynaklar tercih edilmelidir.<\/p>\n<p><strong>Ne kadar s\u00fcrede kilo al\u0131n\u0131r?<\/strong> S\u00fcre ki\u015fiye g\u00f6re de\u011fi\u015fir; haftal\u0131k k\u00fc\u00e7\u00fck ve d\u00fczenli art\u0131\u015flar hedeflenir.<\/p>\n<p><strong>Kilo almak i\u00e7in takviye gerekir mi?<\/strong> \u00c7o\u011fu durumda dengeli beslenme yeterlidir; takviye ihtiyac\u0131 hekim ve diyetisyen taraf\u0131ndan de\u011ferlendirilir.<\/p>\n<h2>Sa\u011fl\u0131kl\u0131 kilo almak i\u00e7in diyetisyen deste\u011fi<\/h2>\n<p>Diyetisyen Binnaz Eser ile g\u00f6r\u00fc\u015fmelerde i\u015ftah\u0131n\u0131z, g\u00fcnl\u00fck d\u00fczeniniz ve hedefiniz de\u011ferlendirilerek size \u00f6zel bir kilo alma plan\u0131 olu\u015fturulur. \u0130lk g\u00f6r\u00fc\u015fme i\u00e7in <a href=\"https:\/\/anadolubv.org.tr\/index.php\/ilk-diyetisyen-gorusmesi\/\">g\u00f6r\u00fc\u015fme haz\u0131rl\u0131\u011f\u0131<\/a> sayfas\u0131na g\u00f6z atabilirsiniz.<\/p>\n<p>Randevu ve bilgi i\u00e7in 0530 349 41 72 numaral\u0131 telefonu arayabilir ya da WhatsApp \u00fczerinden yazabilirsiniz. G\u00f6r\u00fc\u015fmeler Cinnah Caddesi&#8217;ndeki ofiste y\u00fcz y\u00fcze ya da online yap\u0131labilir.<\/p>\n<p><em>Bu sayfadaki bilgiler genel bilgilendirme ama\u00e7l\u0131d\u0131r; tan\u0131 ve tedavinin yerine ge\u00e7mez. Ki\u015fiye \u00f6zel de\u011ferlendirme i\u00e7in hekiminiz ve diyetisyeninizle g\u00f6r\u00fc\u015f\u00fcn.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Sa\u011fl\u0131kl\u0131 kilo almak, kilo vermek kadar dikkat ve planlama gerektiren bir s\u00fcre\u00e7tir. Zay\u0131fl\u0131k; i\u015ftahs\u0131zl\u0131k, yo\u011fun i\u015f temposu, \u00f6\u011f\u00fcn atlama, h\u0131zl\u0131 metabolizma, baz\u0131 sa\u011fl\u0131k sorunlar\u0131 ya da stres gibi farkl\u0131 nedenlerden kaynaklanabilir. Ama\u00e7 sadece tart\u0131daki say\u0131y\u0131 art\u0131rmak de\u011fil, kas k\u00fctlesini destekleyen ve v\u00fccudun ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131layan dengeli bir beslenme d\u00fczeni kurmakt\u0131r. A\u00e7\u0131klanamayan kilo kayb\u0131 ya\u015f\u0131yorsan\u0131z \u00f6nce hekime [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":364,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-394","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/394","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/comments?post=394"}],"version-history":[{"count":0,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/394\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/media\/364"}],"wp:attachment":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/media?parent=394"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}