{"id":13584,"date":"2022-04-03T10:20:22","date_gmt":"2022-04-03T10:20:22","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/?p=13584"},"modified":"2022-03-26T09:42:29","modified_gmt":"2022-03-26T09:42:29","slug":"isotonic-lemon-and-honey-drink","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/isotonic-lemon-and-honey-drink\/","title":{"rendered":"\u0130zotonik limon ve bal i\u00e7ece\u011fi"},"content":{"rendered":"

\u0130zotonik limon ve bal i\u00e7ece\u011fi<\/span><\/span><\/strong><\/p>\n

Fiziksel aktivite s\u0131ras\u0131nda \u00e7ok miktarda su kaybederiz, ayr\u0131ca di\u011fer \u015feylerin yan\u0131 s\u0131ra \u015fekli ve sa\u011fl\u0131\u011f\u0131 korumak i\u00e7in gerekli olan sodyum ve potasyumu da kaybederiz. <\/span>Bu kay\u0131plar\u0131n miktar\u0131 \u015funlara ba\u011fl\u0131d\u0131r: egzersizin yo\u011funlu\u011fu ve uzunlu\u011fu, ortam\u0131n s\u0131cakl\u0131\u011f\u0131 ve nemi ve ayr\u0131ca her bir ki\u015finin bireysel de\u011fi\u015fiklikleri. <\/span>Bu kay\u0131plar\u0131 telafi etmezseniz, susuz kalabilirsiniz, bu da performans\u0131n\u0131z\u0131 ve sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 olumsuz etkiler. <\/span>Peki, bunun olmas\u0131n\u0131 \u00f6nlemek i\u00e7in neyi se\u00e7erdiniz?<\/span><\/span><\/p>\n

\n

3 \u00e7e\u015fit spor i\u00e7ece\u011fi vard\u0131r: hipotonik, izotonik ve hipertonik.<\/span><\/span><\/p>\n

1. Hipotonik<\/span><\/span><\/strong><\/p>\n

Hipotonik s\u0131v\u0131lar\u0131n ozmolaritesi d\u00fc\u015f\u00fckt\u00fcr, bu da daha az karbonhidrat ve elektrolit partik\u00fcl\u00fc\/100 mL v\u00fccut s\u0131v\u0131s\u0131 i\u00e7erdikleri anlam\u0131na gelir. <\/span>Saf sudan daha h\u0131zl\u0131 emilir, ancak izotonik ila\u00e7lardan daha k\u00f6t\u00fcd\u00fcr ve bile\u015fiminde <4 g karbonhidrat \/ 100 ml bulabilirsiniz. <\/span>D\u00fc\u015f\u00fck stresli i\u00e7ecekleri genellikle fiziksel aktiviteden \u00f6nce veya fiziksel aktivite s\u0131ras\u0131nda istendi\u011fi gibi i\u00e7eriz. <\/span>Limon suyu ve biraz bal veya \u015feker ilavesiz seyreltilmi\u015f %100 portakal suyuysa ve fazla kilomuz yoksa neden olmas\u0131n. <\/span>Ancak amac\u0131m\u0131z v\u00fccut kitlesini yeniden e\u011fitmekse ve g\u00fcnde birka\u00e7 kez antrenman yapan profesyonel sporcular de\u011filsek, maden suyunun bizim i\u00e7in daha iyi bir se\u00e7enek olaca\u011f\u0131n\u0131 unutmay\u0131n. <\/span>Asl\u0131nda, renkli i\u00e7ecekler sat\u0131n almak para kayb\u0131 ve bazen sa\u011fl\u0131k kayb\u0131d\u0131r (al\u0131\u015fveri\u015f i\u00e7ecekleri do\u011fal olmayan boyalar ve koruyucular i\u00e7erebilir).<\/span><\/span><\/p>\n

2. \u0130zotonik<\/span><\/span><\/strong><\/p>\n

Piyasadaki en yayg\u0131n ve en kolay bulunabilen. <\/span>\u0130zotonik i\u00e7ecekler, v\u00fccut s\u0131v\u0131lar\u0131yla ayn\u0131 ozmolaliteye sahiptir. <\/span>Sonu\u00e7 olarak, emilimi sudan daha h\u0131zl\u0131d\u0131r. <\/span>Bu s\u0131v\u0131lar\u0131n \u015feker i\u00e7eri\u011fi 4-8g\/100ml aras\u0131nda de\u011fi\u015fmektedir. <\/span>Yo\u011fun antrenman yapan ve antrenman\u0131 bir saatten fazla s\u00fcren ki\u015filer i\u00e7in \u00f6nerilir. <\/span>Genellikle suyla doldurulmas\u0131 imkans\u0131z olan veya hiponatremiye yol a\u00e7abilen \u00e7ok miktarda ter ve elektrolit kaybederler. <\/span>Ancak, farkl\u0131 tat ve i\u015faretlere sahip renkli varyasyonlar her zaman d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fcz kadar iyi de\u011fildir. <\/span>\u0130zotonik bir i\u00e7ecek se\u00e7erken, \u00fcr\u00fcn\u00fcn bile\u015fimini dikkatlice okuyun. <\/span>Boyalar ve koruyucular zararl\u0131 olabilir, hatta alerjik reaksiyonlara neden olabilir. <\/span>L-karnitin, glutamin ve CLA gibi ek katk\u0131 maddeleri iyi bir pazarlama takti\u011fidir ve bize zarar vermezlerse ne yaz\u0131k ki onlar da yard\u0131mc\u0131 olmaz \u00e7\u00fcnk\u00fc konsantrasyonlar\u0131 herhangi bir etki yaratamayacak kadar k\u00fc\u00e7\u00fckt\u00fcr.<\/span><\/span><\/p>\n

3. Hipertonik<\/span><\/span><\/strong><\/p>\n

Hipertonik i\u00e7ecekler v\u00fccut s\u0131v\u0131lar\u0131na g\u00f6re daha y\u00fcksek ozmolaliteye sahiptir. <\/span>V\u00fccut s\u0131v\u0131lar\u0131na g\u00f6re daha fazla karbonhidrat ve elektrolit \/ 100 ml i\u00e7erirler, bu nedenle v\u00fccuda suya g\u00f6re daha yava\u015f emilirler. <\/span>Bu t\u00fcr i\u00e7eceklerin karbonhidrat i\u00e7eri\u011fi genellikle 8 g \/ 100 ml’den fazlad\u0131r. <\/span>Karbonhidrat penceresinde yo\u011fun fiziksel egzersizden hemen sonra kullanabilirsiniz. <\/span>Daha sonra v\u00fccudun, egzersiz sonras\u0131 bir yemek \u015feklinde yemeye de\u011fer olan karbonhidrat formunda enerjiye ihtiyac\u0131 vard\u0131r, ancak genellikle hipertonik bir i\u00e7ece\u011fe ula\u015fmak daha kolayd\u0131r. <\/span>Genellikle oldu\u011fu gibi, uygun olan genellikle bizim i\u00e7in iyi de\u011fildir. <\/span>Bu nedenle, bu i\u00e7ecekler \u00f6zellikle tavsiye edilmez ve kesinlikle gerekli de\u011fildir. <\/span>Egzersiz sonras\u0131 dengeli bir \u00f6\u011f\u00fcne g\u00f6re kesinlikle daha az vitamin, mineral ve protein sa\u011flarlar. <\/span>Ayr\u0131ca gereksiz bir miktar kilo vermek isteyenler, tatl\u0131 me\u015frubat veya meyve sular\u0131n\u0131 yudumlamaya al\u0131\u015fmamalar\u0131 i\u00e7in bunlara ula\u015fmamal\u0131d\u0131r. <\/span>Protein, karbonhidrat ve vitamin sa\u011flayacak ya\u011fs\u0131z s\u00fct, s\u00fczme peynir, yulaf ezmesi ve taze meyvelerden, \u00f6n\u00fcm\u00fczdeki birka\u00e7 saat boyunca v\u00fccudumuzu ayn\u0131 anda besleyecek ve doyuracak bir kokteyl haz\u0131rlamak en iyisidir.<\/span><\/span><\/p>\n

K\u0131sacas\u0131, yo\u011fun bir \u015fekilde antrenman yap\u0131yorsan\u0131z veya antrenman s\u0131ras\u0131nda tam potansiyelinize ula\u015fman\u0131za engel olan enerji d\u00fc\u015f\u00fc\u015fleri ya\u015f\u0131yorsan\u0131z, izotonik bir i\u00e7ecek t\u00fcketin. <\/span>M\u00fcmk\u00fcn olan en do\u011fal izotonikse daha iyidir ve bunu kendiniz yapabilirsiniz. <\/span>Lezzetli, ucuz ve herhangi bir yapay katk\u0131 maddesi olmadan olacakt\u0131r. <\/span>A\u015fa\u011f\u0131da sizin i\u00e7in evde izotonik i\u00e7eceklerin \u00fc\u00e7 sunumunu haz\u0131rlad\u0131k.<\/span><\/span><\/p>\n

1. \u0130zotonik limon ve bal i\u00e7ece\u011fi<\/span><\/span><\/strong><\/p>\n

\u0130fade: <\/span><\/span>
\n\u2022 su – 1000 ml <\/span><\/span>
\n\u2022 bal – 2 yemek ka\u015f\u0131\u011f\u0131 (70 g) <\/span><\/span>
\n\u2022 limon suyu – \u00bd limon <\/span><\/span>
\n\u2022 tuz – yar\u0131m \u00e7ay ka\u015f\u0131\u011f\u0131<\/span><\/span><\/p>\n

Limon suyunu s\u0131k\u0131n. <\/span>T\u00fcm malzemeleri birle\u015ftirin ve bal eriyene kadar iyice kar\u0131\u015ft\u0131r\u0131n.<\/span><\/span><\/p>\n

2. Magnezyum ile izotonik elma ve nane i\u00e7ece\u011fi<\/span><\/span><\/h3>\n

A\u00e7\u0131klama: <\/span><\/span>
\n\u2022 elma suyu – 3 elma <\/span><\/span>
\n\u2022 limon suyu – yar\u0131m limon <\/span><\/span>
\n\u2022 bal – 1 \u00e7ay ka\u015f\u0131\u011f\u0131 (14 gram) <\/span><\/span>
\n\u2022 do\u011fal nane inf\u00fczyonu – 500 ml <\/span><\/span>
\n\u2022 1 efervesan magnezyum tableti <\/span><\/span>
\n\u2022 tuz – 1\/2 \u00e7ay ka\u015f\u0131\u011f\u0131<\/span><\/span><\/p>\n

Meyve suyu \u015feker ilavesiz %100 olmal\u0131d\u0131r. <\/span>Limon suyu, nane suyu ve bal ile kar\u0131\u015ft\u0131r\u0131n, efervesan bir tablete koyun ve birka\u00e7 saat bekletin. <\/span>Bu izotonik versiyon, s\u0131cak g\u00fcnlerde antrenman yapmak ve v\u00fccudu so\u011futmak i\u00e7in idealdir.<\/span><\/span><\/p>\n

3. \u0130zotonik buzlu \u00e7ay<\/span><\/span><\/h3>\n

 <\/p>\n

\u0130fade: <\/span><\/span>
\n\u2022 \u015eekersiz \u00e7ay (fermente edilmi\u015f ve so\u011futulmu\u015f) – 1000 ml <\/span><\/span>
\n\u2022 Limon \/ misket limonu – \u00bd limon \/ misket limonu <\/span><\/span>
\n\u2022 Bal – 2 yemek ka\u015f\u0131\u011f\u0131 (70 g) <\/span><\/span>
\n\u2022 Tuz – 1\/3 \u00e7ay ka\u015f\u0131\u011f\u0131<\/span><\/span><\/p>\n

Spor salonunda yan\u0131n\u0131zda izotonik bir i\u00e7ecek i\u00e7ebilirsiniz.<\/span><\/span><\/p>\n<\/div>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

\u0130zotonik limon ve bal i\u00e7ece\u011fi Fiziksel aktivite s\u0131ras\u0131nda \u00e7ok miktarda su kaybederiz, ayr\u0131ca di\u011fer \u015feylerin yan\u0131 s\u0131ra \u015fekli ve sa\u011fl\u0131\u011f\u0131 korumak i\u00e7in gerekli olan sodyum ve potasyumu da kaybederiz. Bu kay\u0131plar\u0131n miktar\u0131 \u015funlara ba\u011fl\u0131d\u0131r: egzersizin yo\u011funlu\u011fu ve uzunlu\u011fu, ortam\u0131n s\u0131cakl\u0131\u011f\u0131 ve nemi ve ayr\u0131ca her bir ki\u015finin bireysel de\u011fi\u015fiklikleri. Bu kay\u0131plar\u0131 telafi etmezseniz, susuz kalabilirsiniz, …<\/p>\n","protected":false},"author":1,"featured_media":13424,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3554],"tags":[10146,10136,10140,10153,10152,10149,10151,10144,10134,10139,10147,10148,10142,10156,10157,10158,10137,10155,10143,10145,10154,10150,10138,10141,10135],"class_list":["post-13584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general-articles-tr","tag-balloon","tag-balon","tag-caj-od-limuna-i-djumbira","tag-cicek-bakimi","tag-cicek-besini","tag-cicekler","tag-cicekler-icin-dogal-gubre","tag-cinsel-istegi-artiran-yiyecekler","tag-detoks-icecegi","tag-dumbir-med-i-limun","tag-evlilikte-cinsellik","tag-hastalik","tag-ishali-kesen-yiyecekler","tag-lemon-and-ginger-tea-tr","tag-lemon-ginger-remedy-tr","tag-lemon-ginger-tea-benefits-tr","tag-limun","tag-limun-i-djumbir-tr","tag-mide-balonu","tag-stomach-balloon","tag-tavuklar-icin-dogal-antibiyotik-yapimi","tag-tavuklar-icin-dogal-ilac","tag-tikali-burnu-ve","tag-ve","tag-yesil-icecek"],"yoast_head":"\n\u0130zotonik limon ve bal i\u00e7ece\u011fi - fitness and beauty<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitness-andbeauty.com\/tr\/isotonic-lemon-and-honey-drink\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0130zotonik limon ve bal i\u00e7ece\u011fi - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"\u0130zotonik limon ve bal i\u00e7ece\u011fi Fiziksel aktivite s\u0131ras\u0131nda \u00e7ok miktarda su kaybederiz, ayr\u0131ca di\u011fer \u015feylerin yan\u0131 s\u0131ra \u015fekli ve sa\u011fl\u0131\u011f\u0131 korumak i\u00e7in gerekli olan sodyum ve potasyumu da kaybederiz. 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