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İçerik, kahvaltı, öğle yemeği, akşam yemeği ve ara öğünler için kalori değerleri ve besin öğelerine dağılımları detaylı olarak inceleniyor.","Eğitimde ayrıca sağlıklı gıdaların kalori değerleri paylaşılıyor, iş yerinde yemek seçimi konusunda B planları öneriliyor ve şekeri içermeyen, metabolizmayı hızlandıran bitkiler ve baharatların diyet listesinde yer alması gerektiği vurgulanıyor."]},"endTime":1107,"title":"Diyet Planı Hazırlama Eğitimi","beginTime":0}],"fullResult":[{"index":0,"title":"Diyet Planlaması ve Enerji İhtiyacı","list":{"type":"unordered","items":["Diyet planlaması yaparken günlük enerji ihtiyacını tam olarak denk getirmek mümkün olmayabilir, yaklaşık değer yeterli olabilir.","Şebnem için günlük 2064 kilokalori enerji verecek bir menü hazırlanacak, hata payı %5 olarak kabul edilebilir.","Şebnem'in günlük enerji ihtiyacı öğünlere paylaştırıldığında kahvaltı 825 kilokalori, öğle yemeği, akşam yemeği ve ara öğünler 413 kilokalori olmalıdır."]},"beginTime":10,"endTime":168,"href":"/video/preview/7416533438714251765?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=10&ask_summarization=1"},{"index":1,"title":"Besin Öğelerinden Alınması Gereken Enerji Miktarı","list":{"type":"unordered","items":["Günlük toplam enerjinin %55-60'ı karbonhidratlardan, %20-30'u yağlardan, %10-15'i proteinlerden gelmelidir.","Şebnem 1200 kilokalori karbonhidratlardan, 500 kilokalori yağlardan, 300 kilokalori proteinlerden almalıdır.","Kahvaltıda genellikle yumurta, ekmek, domates, salatalık, bal, tereyağı, peynir, zeytin, poğaça, simit, menemen, portakal, yeşil biber, maydanoz, çay, kahve, portakal suyu ve süt tüketilir."]},"beginTime":168,"endTime":323,"href":"/video/preview/7416533438714251765?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=168&ask_summarization=1"},{"index":2,"title":"Sağlıklı Kahvaltı Menüsü","list":{"type":"unordered","items":["Şebnem'in kahvaltı menüsünde 2 adet yumurta ve yarım yemek kaşığı tereyağı ile yapılmış omlet, 10 adet siyah zeytin, bir dilim beyaz peynir, bir fincan şekersiz çay, 3 dilim çavdar ekmeği, 4 adet çeri domates, 2 adet sivri biber ve 2 adet çengelköy salatalık bulunmaktadır.","Bu kahvaltı menüsü ile Şebnem yaklaşık 800 kilokalori enerji alacaktır.","Kahvaltıda alınan besinler aminoasitler, karbonhidrat, yağ, antioksidan, kalsiyum, A ve B grubu vitaminleri, demir minerali, omega-3 ve omega-6 yağ asitleri, fitokimyasallar ve diyet lifleri sağlar."]},"beginTime":323,"endTime":469,"href":"/video/preview/7416533438714251765?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=323&ask_summarization=1"},{"index":3,"title":"Kahvaltı Tüyoları","list":{"type":"unordered","items":["Sabah kalkar kalkmaz bir bardak oda sıcaklığında su içmek vücudunu güne hazırlamak için idealdir.","Kahvaltı sırasında kahve yerine çay tercih edilmeli, çay taze olmalı ve meyve suyu tercih edilecekse taze sıkılmış olmalı.","Kahvaltıya başlarken özellikle meyve suyu ile başlamamak, yoğun miktarda şeker içeren yiyecekleri yemekten önce tercih etmemek ve yemeye başlarken ilk olarak proteinli, yağlı ve nişastalı yiyeceklerden başlamak daha sağlıklı olur."]},"beginTime":469,"endTime":612,"href":"/video/preview/7416533438714251765?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=469&ask_summarization=1"},{"index":4,"title":"Öğle Yemeği Planlaması","list":{"type":"unordered","items":["Şebnem'in öğle yemeğinde alması gereken enerji miktarı 413 kilokalori olmalıdır.","Yağ ve protein içeriği yüksek olan gıdaları ve yiyecekleri akşam yemeği yerine öğle yemeğinde tercih etmek daha iyi olur.","İşyerinde yemek çeşidi bol ve açık menü şeklindeyse veya aylık yemek menüsü hazırlanıyorsa diyet planlaması daha kolay olur, aksi takdirde akşam yemeğinde dengeleme yapılabilir veya dışarıdan kendi planına uygun yemekler yiyebilir."]},"beginTime":612,"endTime":723,"href":"/video/preview/7416533438714251765?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=612&ask_summarization=1"},{"index":5,"title":"Öğle Yemeği Seçenekleri ve Kalori Değerleri","list":{"type":"unordered","items":["Öğle yemeği seçenekleri arasında pirinç pilavı, bulgur pilavı, makarna çeşitleri, çorbalar, etli yemekler, sebze yemekleri, salatalar, yoğurt, tatlılar ve meyveler bulunmaktadır.","Bulgur pilavı 139 kcal, pirinç pilavı 200 kcal, tereyağlı sade makarna 197 kcal, domates çorbası 112 kcal, mercimek çorbası 58 kcal, yayla çorbası 95 kcal kalori değerindedir.","Etli bezelye 280 kcal, nohut yemeği 182 kcal, etli kuru fasulye 210 kcal, kuru fasulye 115 kcal, yeşil mercimek yemeği 128 kcal, imam bayıldı 92 kcal, yaprak sarma 171 kcal, yeşil salata 48 kcal kalori değerindedir."]},"beginTime":728,"endTime":802,"href":"/video/preview/7416533438714251765?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=728&ask_summarization=1"},{"index":6,"title":"Şebnem'in Öğle Yemeği Menüsü","list":{"type":"unordered","items":["Şebnem öğle yemeğinde 413 kcal almalıydı ve önerilen menü mercimek çorbası, bulgur pilavı, etli bezelye, yeşil salata ve bir su bardağı ayran olup toplam kalori değeri 448 kcal oldu.","Menü renk uyumu, tat uyumu, kıvam ve görüntü açısından uygun bir şekilde hazırlanmış, ancak salata ve ayran menü için fazla olduğu için salata ara menüde değerlendirilebilir.","Şebnem'in kahvaltı ve öğle yemeği toplam kalori değeri 1246 kcal olup, hala 818 kcal hakkı var ve bu hakkı bir akşam yemeği ve iki ara öğün için kullanabilir."]},"beginTime":802,"endTime":925,"href":"/video/preview/7416533438714251765?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=802&ask_summarization=1"},{"index":7,"title":"Besin Öğelerine Dağılım ve Akşam Yemeği","list":{"type":"unordered","items":["Sabah ve öğle yemeğinden gelen toplam enerji 1246 kcal olup, proteinden 244 kcal, karbonhidrattan 510 kcal, yağdan 491 kcal alınmıştır.","Şebnem'in günlük alması gereken enerji miktarı karbonhidratlar 1100-1200 kcal, yağlar 400-600 kcal, proteinler 200-300 kcal arasında olmalıydı.","Akşam yemeği menüsü domatesli pirinç pilavı (234 kcal), etsiz kuru fasulye (270 kcal) ve mevsim salata (70 kcal) olup toplam kalori değeri 574 kcal oldu ve geriye 180 kcal hakkı kaldı."]},"beginTime":925,"endTime":1004,"href":"/video/preview/7416533438714251765?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=925&ask_summarization=1"},{"index":8,"title":"Ara Öğünler ve Diyet Listesi","list":{"type":"unordered","items":["Gece yatmadan önce bir kase yoğurt (105 kcal) ve öğle ve akşam yemeği arasında bir adet elma (70 kcal) alınabilir.","Şebnem'e 1995 kcal kalorilik sağlıklı yiyecekler içeren, sağlıksız hiçbir gıdanın bulunmadığı harika bir günlük menü hazırlanmıştır.","Diyet listesinde şekere hiç yer verilmemiş, rafine şekerden mümkün olduğu kadar uzak durulmuş ve yiyecekler hem mideyi hem de ruhu besleyecek güzellikte hazırlanmıştır."]},"beginTime":1004,"endTime":1076,"href":"/video/preview/7416533438714251765?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=1004&ask_summarization=1"},{"index":9,"title":"Metabolizmayı Hızlandıran Bitkiler ve Baharatlar","list":{"type":"unordered","items":["Metabolizmayı hızlandıran, antioksidan ve fitokimyasallar bakımından zengin olan bitkiler ve baharatlar diyet listesinde mutlaka azar azar yer verilmelidir."]},"beginTime":1076,"endTime":1080,"href":"/video/preview/7416533438714251765?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=1076&ask_summarization=1"}],"linkTemplate":"/video/preview/7416533438714251765?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Diyet planı nasıl oluşturulur? 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Konuşmacılar, şekeri ve karbonhidratları kesmenin sadece kalori azaltmakla kalmayıp, doğru oranda beslenmenin önemini vurguluyor. Ayrıca beslenme piramidini (kaloriler, makrolar, besin kalitesi ve besin zamanlaması) açıklıyor ve intermitten fasting gibi diyet yöntemlerini ele alıyor.","Videoda ünlülerin diyetlerinin herkes için uygun olmadığı, detoks içeceklerinin gerçek etkileri ve glisemik indeks gibi kavramların yanlış kullanımı eleştiriliyor. Ramazan ayı için beslenme stratejileri de videoda yer alıyor ve izleyicilere sağlıklı ve matematiksel olarak uygun beslenme yapmanın önemi vurgulanıyor."]},"endTime":1026,"title":"Diyet Yanlışları ve Doğru Beslenme Stratejileri","beginTime":0}],"fullResult":[{"index":0,"title":"Diyet Yanlışları Hakkında Giriş","list":{"type":"unordered","items":["Videoda sık yapılan diyet yanlışları ele alınacak ve diyet yaparken kilo verememe nedenleri açıklanacak.","Medyadaki diyet bilgilerinin safsatadan ibaret olduğu ve bu bilgilerin genellikle ekmek gibi ürünlerin satışı için kullanıldığı belirtiliyor.","Beslenme sadece şekeri veya ekmeği kesmek değil, gereksiz kaloriyi kontrol etmek ve sağlıklı beslenmekle ilgilidir."]},"beginTime":0,"endTime":144,"href":"/video/preview/4992937757934929583?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=0&ask_summarization=1"},{"index":1,"title":"Şeker ve Karbonhidrat Kesimi","list":{"type":"unordered","items":["Şeker ve karbonhidrat kesmek kilo vermek için yeterli olmayabilir çünkü insanlar bu besinleri yerine daha fazla kalori içeren içecekler tüketebilirler.","Hangi besini diyetinden çıkardığınız değil, toplam kalori tüketiminiz önemlidir.","Şeker tüketimi fazla olabilir ancak genel olarak sadece şekeri kesmek diyetin mükemmel olduğunu anlamına gelmez."]},"beginTime":144,"endTime":260,"href":"/video/preview/4992937757934929583?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=144&ask_summarization=1"},{"index":2,"title":"Ünlü Diyetleri","list":{"type":"unordered","items":["Ünlülerin uyguladığı diyetlerin genellikle kişisel ihtiyaçlara uygun olmadığı ve genellikle dandik personal trainerların veya diyetisyenlerin elinde olduğu belirtiliyor.","Ünlülerin diyetleri genellikle kısa süreli sonuçlar verir ve bu sonuçlar genellikle su ve glikojen depolarının boşalması sonucu olur.","Glikojen deposu, vücudun tuttuğu su ve glikojen miktarıdır ve bu nedenle tartıda ani kilo değişiklikleri yaşanabilir."]},"beginTime":260,"endTime":486,"href":"/video/preview/4992937757934929583?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=260&ask_summarization=1"},{"index":3,"title":"Sporcuların Diyet Hataları","list":{"type":"unordered","items":["Sporcular da diyet konusunda hata yapabilirler, örneğin \"browfood\" gibi saçma iddialar yapabilirler.","Glisemik indeks, besinlerin içindeki lif miktarı kişisine göre etkileyebilir ancak kilo alma veya verme açısından çok önemli değildir.","Glisemik indeks düşük besinler açlığı daha kolay kontrol etmeyi sağlayabilir."]},"beginTime":486,"endTime":546,"href":"/video/preview/4992937757934929583?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=486&ask_summarization=1"},{"index":4,"title":"Diyetlerde Kalori 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O videodan sonra birçok kişi bu programı uygulayıp harika sonuçlar aldı...","preview":{"posterSrc":"//avatars.mds.yandex.net/get-vthumb/1470925/4d98cc7e5d31c0d56b9805af213ebfaa/564x318_1"},"target":"_self","position":"13","reqid":"1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL","summary":{"fullTextUrl":"/int_search_summary?data=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DBvr7oPecnKQ","linkTemplate":"/video/preview/7789161014864801380?parent-reqid=1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL&text=dietplanprogram&t=%%timestamp%%&ask_summarization=1"},"isAdultDoc":false,"relatedParams":{"text":"Diyet listesiz yağ yakma programı: ikinci bölüm!","related_orig_text":"dietplanprogram","related_porno":false,"related_less_3m_off":true,"client":"d2d","no_cnt":1,"related_src":"serp","related":"{\"porno\":false,\"vfp\":1,\"orig_text\":\"dietplanprogram\",\"url\":\"http:\\/\\/www.youtube.com\\/watch?v=Bvr7oPecnKQ\",\"src\":\"serp\",\"rvb\":\"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_bxDwgI_ALx7gsF_P7_APMGAv8IAv8A_fv9_AgAAADvAQD6_wAAABXv8wr8_wIBDw4B-QUAAAAF__MH9QAAAO__-P__AQAACRj1AgP_AAANEPUF_wAAAAgc-___AAAAGPX3-gEAAAAC5_UDAQAAACAALRyPwTs4E0AJSE5QAipzEAAaYMT0ADoI4vK5Cwf7KjMMIvDl6RPktzX_BOUArkjPyBcUvwMSGgAsHNkHpQAAADQWKfkeABd0xBITCdwAE4G8_ucAUSAe-9f_I-gBAAHaHQ0QJQcxSQDc-NHzMsvhJVQ7_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_AAAwwgAAyEEAAMhBAACgwAAAJMIAAMDBAADoQgAACEIAALhBAAA8wgAAAMEAACjCAAAgwQAAQMAAAIA_AACUwgAAQEIAALRCAABAQAAA8MEAANjBAAB0wgAA4EAAAJjCAAAQwQAAAEIAAMDAAAAwwgAAEMIAAMjBAABoQgAARMIAAPBBAACgQQAAJMIAAIDBAACYQQAAEEEAABBBAACQQQAAgEEAAEBAAABgQQAAGEIAADhCAAA8wgAAEEEAANjBAAA8QgAAksIAAIjBAAAEQgAABMIAANBBAABwwgAAgD8AAKBAAACKwgAAGEIAAADCAADoQQAAcMEAABjCAABQwQAAAMEAAMDBAACAvwAAQMAAAPjBAABUwgAAMEIAAERCAAAAQQAAqMEAAJ7CAABwwQAAkEIAAKjBAADgwQAAwEIAAADBAADQwQAA2MEAAOBAAADAQQAAgEAAAIhBAAAUQgAAUMIAADRCAACywgAAOMIgADgTQAlIdVABKo8CEAAagAIAAIi9AABkvgAAqL0AAOC8AAAcPgAArj4AAKA8AAAJvwAAFL4AAFQ-AADYPQAAwj4AAHQ-AAAQPQAAFL4AAEA8AACCPgAAuD0AAMg9AAAHPwAAfz8AAFA9AADgvAAAMD0AAEA8AADYPQAAyL0AABy-AACWvgAA-D0AABQ-AAAUvgAAcD0AABw-AAADPwAA4DwAAFA9AAA0vgAApr4AAL6-AADoPQAAyD0AAKg9AAAUvgAAqL0AACS-AABwvQAAED0AAIA7AABsvgAAMD0AAEC8AADoPQAAiD0AACy-AACAOwAAKz8AADy-AADOPgAAtj4AAJi9AAC4PQAAML0AAHA9IAA4E0AJSHxQASqPAhABGoACAACYPQAAQDwAADy-AAA9vwAAFL4AAIi9AABwPQAAcD0AAIq-AAAsPgAAuD0AABy-AAD4vQAAHL4AAKg9AADYvQAAqL0AABk_AABcvgAAXD4AAMg9AAAMvgAAmL0AAOi9AAAwPQAAyL0AACy-AABAvAAAUD0AAKg9AADIPQAAQDwAALi9AACIPQAA6D0AAEC8AABwPQAAVD4AAHy-AAA8vgAAlj4AAIA7AACovQAAQDwAAHC9AABAPAAAf78AAGw-AACoPQAARL4AAFA9AACgvAAAyD0AAJg9AAAsvgAAuD0AAEA8AABsPgAAcD0AAJi9AADgvAAAcD0AAIA7AAAQvSAAOBNACUh8UAEwCTgBSgBgAGgA\"}","related_url":"http://www.youtube.com/watch?v=Bvr7oPecnKQ","parent-reqid":"1769197734264874-7083515202286437257-balancer-l7leveler-kubr-yp-klg-44-BAL","related_vfp":1,"relatedVideo":"yes"},"cwidth":1280,"cheight":720,"cratio":1.77777,"dups":["7789161014864801380"],"episode":0,"season":0,"isEmbedOnly":false,"greenHost":"YouTube","hasTranslation":true,"contentTypeId":null,"censored":false},"16496299373539422045":{"videoId":"16496299373539422045","docid":"12-9-3-ZC0418178BC69147F","description":"Choose the best weight loss diet plan for women and start succeeding today! 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