{"id":218,"date":"2025-05-22T13:56:49","date_gmt":"2025-05-22T10:56:49","guid":{"rendered":"https:\/\/destechsunucu.com\/ugurugural\/?p=218"},"modified":"2026-04-14T17:00:13","modified_gmt":"2026-04-14T14:00:13","slug":"kucuk-onlemler","status":"publish","type":"post","link":"https:\/\/ugurugural.com\/tr\/kucuk-onlemler\/","title":{"rendered":"K\u00dc\u00c7\u00dcK \u00d6NLEMLER"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"218\" class=\"elementor elementor-218\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-75f608a4 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"75f608a4\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;shape_divider_bottom&quot;:&quot;mountains&quot;}\">\n\t\t\t\t\t<div class=\"elementor-shape elementor-shape-bottom\" aria-hidden=\"true\" data-negative=\"false\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 1000 100\" preserveAspectRatio=\"none\">\n\t<path class=\"elementor-shape-fill\" opacity=\"0.33\" d=\"M473,67.3c-203.9,88.3-263.1-34-320.3,0C66,119.1,0,59.7,0,59.7V0h1000v59.7 c0,0-62.1,26.1-94.9,29.3c-32.8,3.3-62.8-12.3-75.8-22.1C806,49.6,745.3,8.7,694.9,4.7S492.4,59,473,67.3z\"\/>\n\t<path class=\"elementor-shape-fill\" opacity=\"0.66\" d=\"M734,67.3c-45.5,0-77.2-23.2-129.1-39.1c-28.6-8.7-150.3-10.1-254,39.1 s-91.7-34.4-149.2,0C115.7,118.3,0,39.8,0,39.8V0h1000v36.5c0,0-28.2-18.5-92.1-18.5C810.2,18.1,775.7,67.3,734,67.3z\"\/>\n\t<path class=\"elementor-shape-fill\" d=\"M766.1,28.9c-200-57.5-266,65.5-395.1,19.5C242,1.8,242,5.4,184.8,20.6C128,35.8,132.3,44.9,89.9,52.5C28.6,63.7,0,0,0,0 h1000c0,0-9.9,40.9-83.6,48.1S829.6,47,766.1,28.9z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-41184c2f\" data-id=\"41184c2f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6a92fd66 elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"6a92fd66\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">K\u00dc\u00c7\u00dcK \u00d6NLEMLER<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-47f1f3d7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"47f1f3d7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-25378d0f\" data-id=\"25378d0f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7b57d2a3 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"7b57d2a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"713\" src=\"https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/0677c70d21ee1ffd2ec01560ce0914cb.jpg\" class=\"attachment-1536x1536 size-1536x1536 wp-image-161\" alt=\"\" srcset=\"https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/0677c70d21ee1ffd2ec01560ce0914cb.jpg 1200w, https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/0677c70d21ee1ffd2ec01560ce0914cb-300x178.jpg 300w, https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/0677c70d21ee1ffd2ec01560ce0914cb-1024x608.jpg 1024w, https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/0677c70d21ee1ffd2ec01560ce0914cb-768x456.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1fb76e10 elementor-widget elementor-widget-post-info\" data-id=\"1fb76e10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-25c39c1 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-far-calendar\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M400 64h-48V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H160V12c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v52H48C21.5 64 0 85.5 0 112v352c0 26.5 21.5 48 48 48h352c26.5 0 48-21.5 48-48V112c0-26.5-21.5-48-48-48zm-6 400H54c-3.3 0-6-2.7-6-6V160h352v298c0 3.3-2.7 6-6 6z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>May\u0131s 22, 2025<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-468b66c7 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"468b66c7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c2661d elementor-widget elementor-widget-text-editor\" data-id=\"5c2661d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"col-xs-12 col-sm-12 col-md-12 col-lg-12\"><div class=\"col-xs-12 col-sm-12 col-md-12 col-lg-12\"><p>Sevgili okurlar\u0131m\u0131z.<\/p><p>Bir hafta sonra Eyl\u00fcl ay\u0131\u2019na girmi\u015f bulunaca\u011f\u0131z. D\u00fczenli egzersiz, bilimsel beslenme\u00a0ve\u00a0fit ya\u015fam ad\u0131na fizyolojik ve psikolojik a\u00e7\u0131dan g\u00fc\u00e7l\u00fc\u00a0bir\u00a0bilin\u00e7 bizleri bekliyor. Nem oran\u0131 az, s\u0131cakl\u0131klar normal seyirde olacak. Eminimki sa\u011fl\u0131kl\u0131 ya\u015fam ad\u0131na pek \u00e7ok radikal kararlar al\u0131nacak.<\/p><p>\u015eu bir ger\u00e7ekki mental anlamda insanlar\u0131n spor ve beslenme ad\u0131na ciddi ad\u0131mlar att\u0131\u011f\u0131 aylar\u2019a girmi\u015f bulunuyoruz. Fit ve atletik ya\u015fam\u0131n \u00fc\u00e7 aylar\u0131na yani. Sizlerde art\u0131k \u00e7ok iyi biliyorsunuzki sa\u011fl\u0131ksal hedefler i\u00e7in her\u015feyden \u00f6nce dengeli beslenme ve ard\u0131ndaki ruh hali\u00a0bu ya\u015famda b\u00fcy\u00fck art\u0131lar sa\u011fl\u0131yor.\u00a0Neyi, ne zaman, ne miktarda, ni\u00e7in yedi\u011finiz \u00e7ok \u00f6nemli.<\/p><p>Bo\u011faz\u0131n\u0131zdan ge\u00e7ecek her lokman\u0131n gram\u0131 ve v\u00fccudunuza yapt\u0131klar\u0131 beni yak\u0131ndan ilgilendiriyor. Sizi ruhsal ve bedensel anlamda estetik g\u00f6r\u00fcn\u00fcme kavu\u015fturacak olan bak\u0131\u015f a\u00e7\u0131s\u0131 budur\u00a0diye d\u00fc\u015f\u00fcn\u00fcyorum.\u00a0O y\u00fczden onlarca\u00a0k\u00f6\u015fe yaz\u0131s\u0131n\u0131 sizlerle\u00a0payla\u015fmaya devam ediyorum. Kendi beslenme \u00e7antan\u0131z\u0131 kolayca olu\u015fturman\u0131z ve d\u0131\u015far\u0131da bulundu\u011funuz s\u00fcre i\u00e7erisinde do\u011fru beslenmeniz i\u00e7in. B\u00f6ylece fit ve atletik ya\u015fam s\u0131rr\u0131n\u0131n asl\u0131nda bilin\u00e7li \u00f6\u011f\u00fcn ve beslenmeden ge\u00e7ti\u011fini bizzat tecr\u00fcbe etme \u015fans\u0131n\u0131 yakalayacaks\u0131n\u0131z. Size sundu\u011fum tarifler kendi fit men\u00fcn\u00fcz asl\u0131nda. Yani g\u00fcn boyu sizi besleyecek emeklerinizin kar\u015f\u0131l\u0131\u011f\u0131n\u0131 verebilecek men\u00fc\u2019ler.<\/p><p>Peki yo\u011fun i\u015f temposu ve ko\u015fturmaca i\u00e7erisinde bir cafe\u2019de \u00f6\u011f\u00fcn yapmak zorunda kal\u0131rsak ne yapaca\u011f\u0131z. Bu haftaki konumuz zorunlu durumlarda d\u0131\u015far\u0131da fit cafe men\u00fcs\u00fc nas\u0131l olu\u015fturulur, nelere dikkat edilir. \u00d6ncelikle \u015funu belirtmeliyimki g\u00fczel\u00a0\u00fclkemizin gerek y\u00f6resel gerekse marjinal boyutta birbirinden leziz men\u00fclerle dolu y\u00fczlerce\u00a0alternatifi mevcut. Bu durumda yapmam\u0131z gereken \u015fey bir cafe\u2019de \u00f6\u011f\u00fcn yapmak zorunda kal\u0131rsak do\u011fru ad\u0131mlar atmaktir.<\/p><p>Size tavsiyem oturur oturmaz \u00f6nce men\u00fc\u2019y\u00fc istemek yerine kendinize bir double espresso ve so\u011fuk su s\u00f6yleyin. Buradaki mant\u0131k \u015fu. Kafein ve su ghrelin hormonu\u2019nu bask\u0131lay\u0131c\u0131 rol oynar. Etkisiyle sizin hem ya\u011f yak\u0131m\u0131n\u0131z\u0131 tetikler hemde daha az yemenizi sa\u011flar. Ghrelin hormonu a\u00e7l\u0131k hissini art\u0131r\u0131yor ve bu nedenle de g\u0131da al\u0131m\u0131m\u0131z art\u0131yor.<\/p><p>Yani durduk yere ihtiyac\u0131m\u0131zdan fazla yemememize, kalori almam\u0131za ve sonradan pi\u015fman olup kendimizi ruhsal anlamda k\u00f6t\u00fc hissetmemize gerek varm\u0131? Bence yok. Bu arada men\u00fcm\u00fcz masaya gelmi\u015f bile. Bir g\u00f6zatal\u0131m bakal\u0131m neler var?<\/p><p>Hemen hemen her cafe\u2019de art\u0131k diyet men\u00fc\u2019ler var ama ben diyorumki illa ya\u011fs\u0131z tuzsuz ha\u015flanm\u0131\u015f besinlerle fit cafe men\u00fcs\u00fc olu\u015fturmam\u0131za gerek yok. Burada \u00f6nemli olan bir di\u011fer nokta\u2019da o cafe\u2019ye gelmeden \u00f6nce ne yapt\u0131\u011f\u0131m\u0131z. E\u011fer yorucu bir g\u00fcn ge\u00e7irdiyseniz size \u00f6nerim bcaa ve aminoasit y\u00f6n\u00fcnden zengin \u0131zgara \u015feklinde az pi\u015fmi\u015f\u00a0beyaz et t\u00fcrevi bir se\u00e7enek olur. Patates k\u0131zartmas\u0131 yerine az ya\u011fl\u0131 p\u00fcre ise bence harika gider. Bu men\u00fc\u2019de di\u011fer se\u00e7iminiz kaliteli karbonhidrat, vitamin ve mineral a\u00e7\u0131s\u0131ndan zengin salata olsun. \u00d6zellikle organik zeytin ya\u011f\u0131 hatta mevcutsa \u00fcz\u00fcm \u00e7ekirde\u011fi ya\u011f\u0131, nar ek\u015fisi ve limon salatan\u0131z\u0131n besin de\u011ferini bir anda lehinize de\u011fi\u015ftirir. Dereotu ve tere gibi bitkilerle donat\u0131lm\u0131\u015f olursa 2-0 \u00f6ndesiniz demektir. Yemekle beraber limonlu soda ve yemek ard\u0131ndan g\u00fczel demlenmi\u015f bir ye\u015fil \u00e7ay sizi fit cafe men\u00fcs\u00fc s\u00fcrecinde rahatlat\u0131r ve hazm\u0131 kolayla\u015ft\u0131rarak y\u00fckselecek kan \u015fekeri de\u011ferinizi dengeler.<\/p><p>Dengede olan kan \u015fekeri ise size psikolojik a\u00e7\u0131dan\u00a0kritik faydalar sa\u011flar.\u00a0<\/p><p>Belkide\u00a0k\u00fc\u00e7\u00fck \u00f6nlemler alarak ya\u015fam masas\u0131ndan pi\u015fman olmadan kalkmak\u00a0kadar g\u00fczel bir \u015fey yoktur.<\/p><p>Sevgiyle kal\u0131n.<\/p><p><span class=\"userContent\">U\u011fur U\u011fural\u00a0<br \/><\/span><\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-57a77517 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"57a77517\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-735ad467\" data-id=\"735ad467\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3f00e83c elementor-post-navigation-borders-yes elementor-widget elementor-widget-post-navigation\" data-id=\"3f00e83c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/ugurugural.com\/tr\/ertesi-gun\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-left\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M34.52 239.03L228.87 44.69c9.37-9.37 24.57-9.37 33.94 0l22.67 22.67c9.36 9.36 9.37 24.52.04 33.9L131.49 256l154.02 154.75c9.34 9.38 9.32 24.54-.04 33.9l-22.67 22.67c-9.37 9.37-24.57 9.37-33.94 0L34.52 272.97c-9.37-9.37-9.37-24.57 0-33.94z\"><\/path><\/svg><span class=\"elementor-screen-only\">Prev<\/span><\/span><span class=\"elementor-post-navigation__link__prev\"><span class=\"post-navigation__prev--label\">Geri<\/span><span class=\"post-navigation__prev--title\">ERTES\u0130 G\u00dcN<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation__separator-wrapper\">\n\t\t\t\t\t<div class=\"elementor-post-navigation__separator\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"elementor-post-navigation__next elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/ugurugural.com\/tr\/beslenme-tibbi-bolum-1\/\" rel=\"next\"><span class=\"elementor-post-navigation__link__next\"><span class=\"post-navigation__next--label\">\u0130leri<\/span><span class=\"post-navigation__next--title\">BESLENME TIBBI B\u00d6L\u00dcM-1<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Sevgili okurlar\u0131m\u0131z. Bir hafta sonra Eyl\u00fcl ay\u0131\u2019na girmi\u015f bulunaca\u011f\u0131z. D\u00fczenli egzersiz, bilimsel beslenme\u00a0ve\u00a0fit ya\u015fam ad\u0131na fizyolojik ve psikolojik a\u00e7\u0131dan g\u00fc\u00e7l\u00fc\u00a0bir\u00a0bilin\u00e7 bizleri bekliyor. Nem oran\u0131 az, s\u0131cakl\u0131klar normal seyirde olacak. Eminimki sa\u011fl\u0131kl\u0131 ya\u015fam ad\u0131na pek \u00e7ok radikal kararlar al\u0131nacak. \u015eu bir ger\u00e7ekki mental anlamda insanlar\u0131n spor ve beslenme ad\u0131na ciddi ad\u0131mlar att\u0131\u011f\u0131 aylar\u2019a girmi\u015f bulunuyoruz. Fit [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":161,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"elementor_header_footer","format":"standard","meta":{"footnotes":""},"categories":[10,12],"tags":[],"class_list":["post-218","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kose-yazilari","category-kose-yazilari-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>K\u00dc\u00c7\u00dcK \u00d6NLEMLER - U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri<\/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:\/\/ugurugural.com\/small-measures\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"K\u00dc\u00c7\u00dcK \u00d6NLEMLER - U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri\" \/>\n<meta property=\"og:description\" content=\"Sevgili okurlar\u0131m\u0131z. Bir hafta sonra Eyl\u00fcl ay\u0131\u2019na girmi\u015f bulunaca\u011f\u0131z. D\u00fczenli egzersiz, bilimsel beslenme\u00a0ve\u00a0fit ya\u015fam ad\u0131na fizyolojik ve psikolojik a\u00e7\u0131dan g\u00fc\u00e7l\u00fc\u00a0bir\u00a0bilin\u00e7 bizleri bekliyor. Nem oran\u0131 az, s\u0131cakl\u0131klar normal seyirde olacak. Eminimki sa\u011fl\u0131kl\u0131 ya\u015fam ad\u0131na pek \u00e7ok radikal kararlar al\u0131nacak. \u015eu bir ger\u00e7ekki mental anlamda insanlar\u0131n spor ve beslenme ad\u0131na ciddi ad\u0131mlar att\u0131\u011f\u0131 aylar\u2019a girmi\u015f bulunuyoruz. Fit [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ugurugural.com\/small-measures\/\" \/>\n<meta property=\"og:site_name\" content=\"U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri\" \/>\n<meta property=\"article:published_time\" content=\"2025-05-22T10:56:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-14T14:00:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/0677c70d21ee1ffd2ec01560ce0914cb.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"713\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"ugurugural\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"ugurugural\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/ugurugural.com\\\/small-measures\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/ugurugural.com\\\/small-measures\\\/\"},\"author\":{\"name\":\"ugurugural\",\"@id\":\"https:\\\/\\\/ugurugural.com\\\/#\\\/schema\\\/person\\\/cbee0e269e19b1e4610bc8af0df83b02\"},\"headline\":\"K\u00dc\u00c7\u00dcK \u00d6NLEMLER\",\"datePublished\":\"2025-05-22T10:56:49+00:00\",\"dateModified\":\"2026-04-14T14:00:13+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/ugurugural.com\\\/small-measures\\\/\"},\"wordCount\":682,\"publisher\":{\"@id\":\"https:\\\/\\\/ugurugural.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/ugurugural.com\\\/small-measures\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/ugurugural.com\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/0677c70d21ee1ffd2ec01560ce0914cb.jpg\",\"articleSection\":[\"K\u00f6\u015fe Yaz\u0131lar\u0131\",\"K\u00f6\u015fe Yaz\u0131lar\u0131 2\"],\"inLanguage\":\"tr\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/ugurugural.com\\\/small-measures\\\/\",\"url\":\"https:\\\/\\\/ugurugural.com\\\/small-measures\\\/\",\"name\":\"K\u00dc\u00c7\u00dcK \u00d6NLEMLER - U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/ugurugural.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/ugurugural.com\\\/small-measures\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/ugurugural.com\\\/small-measures\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/ugurugural.com\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/0677c70d21ee1ffd2ec01560ce0914cb.jpg\",\"datePublished\":\"2025-05-22T10:56:49+00:00\",\"dateModified\":\"2026-04-14T14:00:13+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/ugurugural.com\\\/small-measures\\\/#breadcrumb\"},\"inLanguage\":\"tr\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/ugurugural.com\\\/small-measures\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"tr\",\"@id\":\"https:\\\/\\\/ugurugural.com\\\/small-measures\\\/#primaryimage\",\"url\":\"https:\\\/\\\/ugurugural.com\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/0677c70d21ee1ffd2ec01560ce0914cb.jpg\",\"contentUrl\":\"https:\\\/\\\/ugurugural.com\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/0677c70d21ee1ffd2ec01560ce0914cb.jpg\",\"width\":1200,\"height\":713},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/ugurugural.com\\\/small-measures\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/ugurugural.com\\\/tr\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"K\u00dc\u00c7\u00dcK \u00d6NLEMLER\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/ugurugural.com\\\/#website\",\"url\":\"https:\\\/\\\/ugurugural.com\\\/\",\"name\":\"U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri\",\"description\":\"U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri\",\"publisher\":{\"@id\":\"https:\\\/\\\/ugurugural.com\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/ugurugural.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"tr\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/ugurugural.com\\\/#organization\",\"name\":\"U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri\",\"url\":\"https:\\\/\\\/ugurugural.com\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"tr\",\"@id\":\"https:\\\/\\\/ugurugural.com\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/ugurugural.com\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/logo_hms-e1747166741123.png\",\"contentUrl\":\"https:\\\/\\\/ugurugural.com\\\/wp-content\\\/uploads\\\/2025\\\/05\\\/logo_hms-e1747166741123.png\",\"width\":260,\"height\":203,\"caption\":\"U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri\"},\"image\":{\"@id\":\"https:\\\/\\\/ugurugural.com\\\/#\\\/schema\\\/logo\\\/image\\\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/ugurugural.com\\\/#\\\/schema\\\/person\\\/cbee0e269e19b1e4610bc8af0df83b02\",\"name\":\"ugurugural\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"tr\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/7954a7fdf50104618634311ac66ffe154e0d47c12f7b530e2537b397f2839323?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/7954a7fdf50104618634311ac66ffe154e0d47c12f7b530e2537b397f2839323?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/7954a7fdf50104618634311ac66ffe154e0d47c12f7b530e2537b397f2839323?s=96&d=mm&r=g\",\"caption\":\"ugurugural\"},\"sameAs\":[\"https:\\\/\\\/destechsunucu.com\\\/ugurugural\"],\"url\":\"https:\\\/\\\/ugurugural.com\\\/tr\\\/author\\\/ugurugural\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"K\u00dc\u00c7\u00dcK \u00d6NLEMLER - U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/ugurugural.com\/small-measures\/","og_locale":"tr_TR","og_type":"article","og_title":"K\u00dc\u00c7\u00dcK \u00d6NLEMLER - U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri","og_description":"Sevgili okurlar\u0131m\u0131z. Bir hafta sonra Eyl\u00fcl ay\u0131\u2019na girmi\u015f bulunaca\u011f\u0131z. D\u00fczenli egzersiz, bilimsel beslenme\u00a0ve\u00a0fit ya\u015fam ad\u0131na fizyolojik ve psikolojik a\u00e7\u0131dan g\u00fc\u00e7l\u00fc\u00a0bir\u00a0bilin\u00e7 bizleri bekliyor. Nem oran\u0131 az, s\u0131cakl\u0131klar normal seyirde olacak. Eminimki sa\u011fl\u0131kl\u0131 ya\u015fam ad\u0131na pek \u00e7ok radikal kararlar al\u0131nacak. \u015eu bir ger\u00e7ekki mental anlamda insanlar\u0131n spor ve beslenme ad\u0131na ciddi ad\u0131mlar att\u0131\u011f\u0131 aylar\u2019a girmi\u015f bulunuyoruz. Fit [&hellip;]","og_url":"https:\/\/ugurugural.com\/small-measures\/","og_site_name":"U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri","article_published_time":"2025-05-22T10:56:49+00:00","article_modified_time":"2026-04-14T14:00:13+00:00","og_image":[{"width":1200,"height":713,"url":"https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/0677c70d21ee1ffd2ec01560ce0914cb.jpg","type":"image\/jpeg"}],"author":"ugurugural","twitter_card":"summary_large_image","twitter_misc":{"Yazan:":"ugurugural","Tahmini okuma s\u00fcresi":"3 dakika"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/ugurugural.com\/small-measures\/#article","isPartOf":{"@id":"https:\/\/ugurugural.com\/small-measures\/"},"author":{"name":"ugurugural","@id":"https:\/\/ugurugural.com\/#\/schema\/person\/cbee0e269e19b1e4610bc8af0df83b02"},"headline":"K\u00dc\u00c7\u00dcK \u00d6NLEMLER","datePublished":"2025-05-22T10:56:49+00:00","dateModified":"2026-04-14T14:00:13+00:00","mainEntityOfPage":{"@id":"https:\/\/ugurugural.com\/small-measures\/"},"wordCount":682,"publisher":{"@id":"https:\/\/ugurugural.com\/#organization"},"image":{"@id":"https:\/\/ugurugural.com\/small-measures\/#primaryimage"},"thumbnailUrl":"https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/0677c70d21ee1ffd2ec01560ce0914cb.jpg","articleSection":["K\u00f6\u015fe Yaz\u0131lar\u0131","K\u00f6\u015fe Yaz\u0131lar\u0131 2"],"inLanguage":"tr"},{"@type":"WebPage","@id":"https:\/\/ugurugural.com\/small-measures\/","url":"https:\/\/ugurugural.com\/small-measures\/","name":"K\u00dc\u00c7\u00dcK \u00d6NLEMLER - U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri","isPartOf":{"@id":"https:\/\/ugurugural.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/ugurugural.com\/small-measures\/#primaryimage"},"image":{"@id":"https:\/\/ugurugural.com\/small-measures\/#primaryimage"},"thumbnailUrl":"https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/0677c70d21ee1ffd2ec01560ce0914cb.jpg","datePublished":"2025-05-22T10:56:49+00:00","dateModified":"2026-04-14T14:00:13+00:00","breadcrumb":{"@id":"https:\/\/ugurugural.com\/small-measures\/#breadcrumb"},"inLanguage":"tr","potentialAction":[{"@type":"ReadAction","target":["https:\/\/ugurugural.com\/small-measures\/"]}]},{"@type":"ImageObject","inLanguage":"tr","@id":"https:\/\/ugurugural.com\/small-measures\/#primaryimage","url":"https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/0677c70d21ee1ffd2ec01560ce0914cb.jpg","contentUrl":"https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/0677c70d21ee1ffd2ec01560ce0914cb.jpg","width":1200,"height":713},{"@type":"BreadcrumbList","@id":"https:\/\/ugurugural.com\/small-measures\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/ugurugural.com\/tr\/"},{"@type":"ListItem","position":2,"name":"K\u00dc\u00c7\u00dcK \u00d6NLEMLER"}]},{"@type":"WebSite","@id":"https:\/\/ugurugural.com\/#website","url":"https:\/\/ugurugural.com\/","name":"U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri","description":"U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri","publisher":{"@id":"https:\/\/ugurugural.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/ugurugural.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"tr"},{"@type":"Organization","@id":"https:\/\/ugurugural.com\/#organization","name":"U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri","url":"https:\/\/ugurugural.com\/","logo":{"@type":"ImageObject","inLanguage":"tr","@id":"https:\/\/ugurugural.com\/#\/schema\/logo\/image\/","url":"https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/logo_hms-e1747166741123.png","contentUrl":"https:\/\/ugurugural.com\/wp-content\/uploads\/2025\/05\/logo_hms-e1747166741123.png","width":260,"height":203,"caption":"U\u011fur U\u011fural : Sa\u011fl\u0131kl\u0131 ve uzun ya\u015fam hizmetleri"},"image":{"@id":"https:\/\/ugurugural.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/ugurugural.com\/#\/schema\/person\/cbee0e269e19b1e4610bc8af0df83b02","name":"ugurugural","image":{"@type":"ImageObject","inLanguage":"tr","@id":"https:\/\/secure.gravatar.com\/avatar\/7954a7fdf50104618634311ac66ffe154e0d47c12f7b530e2537b397f2839323?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/7954a7fdf50104618634311ac66ffe154e0d47c12f7b530e2537b397f2839323?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/7954a7fdf50104618634311ac66ffe154e0d47c12f7b530e2537b397f2839323?s=96&d=mm&r=g","caption":"ugurugural"},"sameAs":["https:\/\/destechsunucu.com\/ugurugural"],"url":"https:\/\/ugurugural.com\/tr\/author\/ugurugural\/"}]}},"_links":{"self":[{"href":"https:\/\/ugurugural.com\/tr\/wp-json\/wp\/v2\/posts\/218","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ugurugural.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ugurugural.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ugurugural.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ugurugural.com\/tr\/wp-json\/wp\/v2\/comments?post=218"}],"version-history":[{"count":4,"href":"https:\/\/ugurugural.com\/tr\/wp-json\/wp\/v2\/posts\/218\/revisions"}],"predecessor-version":[{"id":222,"href":"https:\/\/ugurugural.com\/tr\/wp-json\/wp\/v2\/posts\/218\/revisions\/222"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ugurugural.com\/tr\/wp-json\/wp\/v2\/media\/161"}],"wp:attachment":[{"href":"https:\/\/ugurugural.com\/tr\/wp-json\/wp\/v2\/media?parent=218"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ugurugural.com\/tr\/wp-json\/wp\/v2\/categories?post=218"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ugurugural.com\/tr\/wp-json\/wp\/v2\/tags?post=218"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}