{"id":83785,"date":"2025-03-07T02:40:11","date_gmt":"2025-03-07T02:40:11","guid":{"rendered":"http:\/\/e-ciftlik.com\/haberler\/saglik\/myfitnesspal-ile-besin-aliminizi-nasil-izleyebilirsiniz\/"},"modified":"2025-03-07T02:40:11","modified_gmt":"2025-03-07T02:40:11","slug":"myfitnesspal-ile-besin-aliminizi-nasil-izleyebilirsiniz","status":"publish","type":"post","link":"https:\/\/e-ciftlik.com\/haberler\/saglik\/myfitnesspal-ile-besin-aliminizi-nasil-izleyebilirsiniz\/","title":{"rendered":"MyFitnessPal ile Besin Al\u0131m\u0131n\u0131z\u0131 Nas\u0131l \u0130zleyebilirsiniz"},"content":{"rendered":"<p><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"536\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/02\/how-to-monitor-nutrient-intake-1024x686.png\" class=\"attachment-large size-large wp-post-image\" alt=\"\" \/><\/p>\n<p>Bir kay\u0131tl\u0131 diyetisyen olarak, besin al\u0131m\u0131n\u0131 izlemenin ne kadar zorlay\u0131c\u0131 olabilece\u011fini biliyorum. Do\u011fru miktarlarda makro besinler (karbonhidratlar, protein ve ya\u011f) ald\u0131\u011f\u0131n\u0131z\u0131 belirlemek kolay de\u011fildir. Bir\u00e7ok m\u00fc\u015fterim protein veya vitamin al\u0131p almad\u0131klar\u0131n\u0131 merak ediyor.<\/p>\n<p>Beslenme durumunuz hakk\u0131nda bilgi sahibi olmak ger\u00e7ekten \u00f6nemlidir. Bu bilgi sadece kilo verme s\u00fcrecinize yard\u0131mc\u0131 olmaz, ayn\u0131 zamanda yapt\u0131\u011f\u0131n\u0131z her \u015feyde en iyi \u015fekilde hissetmenize yard\u0131mc\u0131 olabilir. MyFitnessPal&#8217;deki ara\u00e7lar, besin al\u0131m\u0131n\u0131z\u0131 anlama ve takip etme konusundaki baz\u0131 tahmin i\u015fini ortadan kald\u0131rabilir.<\/p>\n<p><a href=\"https:\/\/myfitnesspal.app.link\/OMpuHwl4VQb\">MyFitnessPal<\/a> ile sadece kalorileri saymaktan daha fazlas\u0131n\u0131 yapabilirsiniz. V\u00fccudunuzu besleyen makro ve mikro besin profillerinizi izleyebilirsiniz.<\/p>\n<p>Bu k\u0131lavuzda, <a href=\"https:\/\/myfitnesspal.app.link\/OMpuHwl4VQb\">MyFitnessPal<\/a>&#8216;\u0131 kullanarak g\u00fcnl\u00fck besin hedeflerinizi hassas bir \u015fekilde ayarlamay\u0131, takip etmeyi ve d\u00fczeltmeyi size anlataca\u011f\u0131m.<\/p>\n<p>G\u00fc\u00e7l\u00fc izleme \u00f6zellikleri ve kapsaml\u0131 besin veritaban\u0131yla, MyFitnessPal&#8217;\u0131n besin izleme \u00f6zelli\u011fi, beslenmenizdeki bo\u015fluklar\u0131 doldurman\u0131za, belirli besin gereksinimlerini kar\u015f\u0131laman\u0131za veya genel olarak daha dengeli bir diyet i\u00e7in \u00e7al\u0131\u015fman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-why-monitoring-nutrients-is-important-for-health\">Sa\u011fl\u0131k \u0130\u00e7in Besinlerin \u0130zlenmesinin Neden \u00d6nemli Oldu\u011fu<\/h2>\n<p>Yedi\u011finiz yiyeceklerdeki besin maddeleri, v\u00fccudunuzdaki her i\u015flevi besler, enerji seviyelerini korumaktan beyin fonksiyonuna kadar her \u015feye yard\u0131mc\u0131 olur.<\/p>\n<p>Ana besin maddeleri olan protein, karbonhidrat ve ya\u011flar gibi makro besinlerin yan\u0131 s\u0131ra vitaminler ve mineraller gibi mikro besinleri de izleyerek, diyetinizin g\u00fc\u00e7l\u00fc y\u00f6nlerini ve potansiyel besin eksikliklerini a\u00e7\u0131k\u00e7a g\u00f6r\u00fcrs\u00fcn\u00fcz.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-who-should-track-macronutrients\">Kimler Makro Besinleri \u0130zlemeli<\/h2>\n<p>Makro besinleri izlemek, \u00f6zellikle sporcular ve halterciler gibi belirli fitness veya v\u00fccut kompozisyonu hedeflerine sahip olanlar i\u00e7in faydal\u0131d\u0131r. Ayn\u0131 zamanda kilo vermek isteyenler (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38287333\/\">1<\/a>) veya kas kazanmak isteyen herkes i\u00e7in etkili bir ara\u00e7 olabilir.<\/p>\n<p>Protein, karbonhidrat ve ya\u011f al\u0131m\u0131n\u0131z\u0131 izleyerek diyetinizi enerji ihtiya\u00e7lar\u0131n\u0131za daha iyi uyumlu hale getirebilir ve kas b\u00fcy\u00fcmesini ve iyile\u015fmeyi destekleyebilirsiniz.<\/p>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"1024\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/03\/macro_calculator_macros_cheat_sheet_infographic-1024x1024.png\" alt=\"Makro hile yapra\u011f\u0131 | MyFitnessPal\" class=\"wp-image-58686\" \/><\/figure>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Mikro besinleri izlemek, belirli sa\u011fl\u0131k hedeflerini y\u00f6netiyorsan\u0131z veya diyetinizde potansiyel besin eksikliklerini veya yetersizliklerini dolduruyorsan\u0131z faydal\u0131 olabilir.<\/p>\n<p>\u00d6rne\u011fin, vejetaryenler veya veganlar gibi diyet k\u0131s\u0131tlamalar\u0131 olan insanlar demirlerini takip etmek isteyebilirler. (<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Iron-HealthProfessional\/\">2<\/a>) Tansiyon sorunlar\u0131 olanlar sodyum takip etmek isteyebilirler. (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6770596\/\">3<\/a>)<\/p>\n<p>Daha genel olarak, ba\u011f\u0131\u015f\u0131kl\u0131k deste\u011fi, kemik sa\u011fl\u0131\u011f\u0131 veya enerji seviyelerine odakland\u0131ysan\u0131z, besin ihtiya\u00e7lar\u0131n\u0131z i\u00e7in temel vitamin ve mineral gereksinimlerini kar\u015f\u0131lay\u0131p kar\u015f\u0131lamad\u0131\u011f\u0131n\u0131z\u0131 do\u011frulamak da faydal\u0131 olabilir. (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7019700\/\">4<\/a>)<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-track-macronutrients-in-myfitnesspal\">MyFitnessPal&#8217;de Makro Besinleri Nas\u0131l \u0130zlenir<\/h2>\n<p>\u00d6\u011f\u00fcnlerinizi, at\u0131\u015ft\u0131rmal\u0131klar\u0131n\u0131z\u0131 ve i\u00e7eceklerinizi takip etmek kolayd\u0131r. \u0130\u015fte bunu be\u015f basit ad\u0131mda nas\u0131l yapaca\u011f\u0131n\u0131z:<\/p>\n<ol class=\"wp-block-list\"><\/p>\n<li><strong>Yiyeceklerinizi Kaydedin<\/strong>: Al\u0131m\u0131n\u0131z\u0131 takip etmeye ba\u015flamak i\u00e7in G\u00fcnl\u00fc\u011fe yemeklerinizi girin.<\/li>\n<li><strong>Makro Besinlere Git<\/strong>: Yiyecek g\u00fcnl\u00fc\u011f\u00fcn\u00fczden, ekran\u0131n sa\u011f alt k\u00f6\u015fesindeki \u00fc\u00e7 noktaya dokunarak \u201cDaha Fazla\u201d men\u00fcs\u00fcne eri\u015fin. \u201cBeslenme\u201dyi se\u00e7in. Beslenme ekran\u0131n\u0131n \u00fcst\u00fcnde, makrolar\u0131n\u0131z\u0131 g\u00f6rmek i\u00e7in \u201cMakro\u201dya dokunun.<\/li>\n<li><strong>Bug\u00fcn\u00fc \u0130nceleyin<\/strong>: Bug\u00fcn t\u00fcketti\u011finiz kalorilerin her birinin \u00fc\u00e7 makro besinden hangisinden geldi\u011fini g\u00f6steren bir pasta grafi\u011fi g\u00f6receksiniz. Pasta grafi\u011finin alt\u0131nda, g\u00fcn\u00fcn\u00fcz\u00fcn makro toplamlar\u0131n\u0131n hedeflerinize g\u00f6re nas\u0131l oldu\u011funu g\u00f6rebilirsiniz. Her bir makro besinden en fazla al\u0131m yapt\u0131\u011f\u0131n\u0131z yiyecek ve i\u00e7ecekleri g\u00f6rmek i\u00e7in a\u015fa\u011f\u0131 kayd\u0131r\u0131n.<\/li>\n<li><strong>Farkl\u0131 Bir G\u00fcn\u00fc \u0130nceleyin<\/strong>: Pasta grafi\u011finin \u00fcst\u00fcnde \u201cG\u00fcn G\u00f6r\u00fcn\u00fcm\u00fc\u201d men\u00fcs\u00fcn\u00fc bulun. Yan oklar\u0131 kullanarak d\u00fcn\u00fc veya yar\u0131n\u0131 bulun. Veya \u201cG\u00fcn G\u00f6r\u00fcn\u00fcm\u00fc\u201dne gidin ve ba\u015fka bir tarih se\u00e7mek i\u00e7in \u201cTarihi De\u011fi\u015ftir\u201de dokunun.<\/li>\n<li><strong>Haftan\u0131z\u0131 \u0130nceleyin:<\/strong> Daha geni\u015f bir resim elde etmek i\u00e7in \u201cG\u00fcn G\u00f6r\u00fcn\u00fcm\u00fc\u201dne gidin ve ard\u0131ndan \u201cHafta G\u00f6r\u00fcn\u00fcm\u00fc\u201dne dokunun. Haftan\u0131n her g\u00fcn\u00fc i\u00e7in her bir makrodan ne kadar kalorinin geldi\u011fini g\u00f6steren bir \u00e7ubuk grafi\u011fi g\u00f6receksiniz, ayr\u0131ca o hafta en fazla hangi makrodan al\u0131m yapt\u0131\u011f\u0131n\u0131z yiyecekleri g\u00f6receksiniz.<\/li>\n<p>\n<\/ol>\n<p>ABD merkezli kullan\u0131c\u0131lar i\u00e7in, yedi\u011finiz \u00f6\u011f\u00fcnleri, protein hedeflerinizi ve di\u011fer besin hedeflerinizi g\u00f6steren bir <a href=\"https:\/\/support.myfitnesspal.com\/hc\/en-us\/articles\/21330878903181-Progress-Bar-FAQ\">\u0130lerleme \u00c7ubu\u011fu<\/a> da g\u00f6rebilirsiniz. Bu, g\u00fcnl\u00fck beslenme hedeflerinize ne kadar yakla\u015ft\u0131\u011f\u0131n\u0131z\u0131 g\u00f6rselle\u015ftirmenize yard\u0131mc\u0131 olabilir. Ayr\u0131ca g\u00fcn\u00fcn\u00fcz\u00fcn ilerlemesini art\u0131rmak i\u00e7in ipu\u00e7lar\u0131 da verir.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-track-micronutrients-vitamins-amp-minerals\">Mikro Besinleri (Vitaminler ve Mineraller) Nas\u0131l \u0130zlenir<\/h2>\n<p>Mikro besinleri izlemek, belirli bir besin maddesini izledi\u011finiz veya hedefledi\u011finiz bir durum varsa veya bir eksikli\u011finiz varsa sizin i\u00e7in uygun olabilir.<\/p>\n<ol class=\"wp-block-list\"><\/p>\n<li><strong>Yiyeceklerinizi Kaydedin:<\/strong> Al\u0131m\u0131n\u0131z\u0131 takip etmeye ba\u015flamak i\u00e7in G\u00fcnl\u00fc\u011fe yemeklerinizi girin.<\/li>\n<li><strong>Makro Besinlere Git:<\/strong> Yiyecek g\u00fcnl\u00fc\u011f\u00fcn\u00fczden, ekran\u0131n sa\u011f alt k\u00f6\u015fesindeki \u00fc\u00e7 noktaya dokunarak \u201cDaha Fazla\u201d men\u00fcs\u00fcne eri\u015fin. \u201cBeslenme\u201dyi se\u00e7in. Beslenme ekran\u0131n\u0131n \u00fcst\u00fcnde, makro ve mikro besinleri g\u00f6rmek i\u00e7in \u201cBesinler\u201de dokunun.<\/li>\n<li><strong>Bug\u00fcn\u00fc \u0130nceleyin:<\/strong> MyFitnessPal&#8217;de takip edilen t\u00fcm makro ve mikro besinleri g\u00f6steren bir grafik listesi g\u00f6receksiniz. Her bir besinin sa\u011f\u0131nda, o g\u00fcn i\u00e7in toplam al\u0131m\u0131n\u0131z\u0131, hedefinizi ve hedefinize ula\u015fmadan \u00f6nce ne kadar kald\u0131\u011f\u0131n\u0131 g\u00f6receksiniz. T\u00fcm mikro besinleri g\u00f6rmek i\u00e7in a\u015fa\u011f\u0131 kayd\u0131r\u0131n.<\/li>\n<li><strong>Farkl\u0131 Bir G\u00fcn\u00fc \u0130nceleyin:<\/strong> Pasta grafi\u011finin \u00fcst\u00fcnde \u201cG\u00fcn G\u00f6r\u00fcn\u00fcm\u00fc\u201d men\u00fcs\u00fcn\u00fc bulun. Yan oklar\u0131 kullanarak d\u00fcn\u00fc veya yar\u0131n\u0131 bulun. Veya \u201cG\u00fcn G\u00f6r\u00fcn\u00fcm\u00fc\u201dne gidin ve ba\u015fka bir tarih se\u00e7mek i\u00e7in \u201cTarihi De\u011fi\u015ftir\u201de dokunun.<\/li>\n<li><strong>Haftan\u0131z\u0131 \u0130nceleyin:<\/strong> Daha geni\u015f bir resim elde etmek i\u00e7in \u201cG\u00fcn G\u00f6r\u00fcn\u00fcm\u00fc\u201dne gidin ve ard\u0131ndan \u201cHafta G\u00f6r\u00fcn\u00fcm\u00fc\u201dne dokunun. Her bir besinin haftal\u0131k ortalama al\u0131m\u0131n\u0131z\u0131 ve hedefinize g\u00f6re nas\u0131l oldu\u011funu g\u00f6receksiniz.<\/li>\n<p>\n<\/ol>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-set-up-nutrient-goals-in-myfitnesspal\">MyFitnessPal&#8217;de Besin Hedefleri Nas\u0131l Ayarlan\u0131r<\/h2>\n<figure class=\"wp-block-video\"><video controls src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2024\/12\/how-to-set-nutrient-goals-myfitnesspal.mp4\"><\/video><\/figure>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p class=\"has-medium-font-size\">Makro Besin Hedefleri Ayarlama:<\/p>\n<ol class=\"wp-block-list\"><\/p>\n<li>Panelinizden, ana men\u00fcy\u00fc a\u00e7mak i\u00e7in sa\u011f alt k\u00f6\u015fede bulunan &#8220;Daha Fazla&#8221;ya dokunun, ard\u0131ndan &#8220;Hedefler&#8221;i se\u00e7in.<\/li>\n<li>\u201cBeslenme Hedefleri\u201d alt\u0131nda, size genel diyet k\u0131lavuzlar\u0131 ve kalori hedefinize dayanarak ayarlanan varsay\u0131lan hedefleri de\u011fi\u015ftirmek i\u00e7in \u201cKalori, Karbonhidrat, Protein ve Ya\u011f Hedefleri\u201dne dokunun.<\/li>\n<li>Her bir makro besin miktar\u0131n\u0131 toplam kalorilerinizin bir y\u00fczdesi olarak ayarlayabilirsiniz. Uygulama, y\u00fczde da\u011f\u0131t\u0131m\u0131n\u0131z\u0131 ayarlad\u0131ktan sonra bunun gram cinsinden ne anlama geldi\u011fini size g\u00f6sterecektir.<\/li>\n<p>\n<\/ol>\n<p>Premium \u00fcyeler, daha hassas izleme i\u00e7in y\u00fczde yerine gram cinsinden makro besin hedeflerini ayarlama \u00f6zelli\u011fine sahiptir.<\/p>\n<p class=\"has-medium-font-size\">Mikro Besin Hedefleri Ayarlama:<\/p>\n<ol class=\"wp-block-list\"><\/p>\n<li>Panelinizden, ana men\u00fcy\u00fc a\u00e7mak i\u00e7in sa\u011f alt k\u00f6\u015fede bulunan &#8220;Daha Fazla&#8221;ya dokunun, ard\u0131ndan &#8220;Hedefler&#8221;i se\u00e7in.<\/li>\n<li>\u201cBeslenme Hedefleri\u201d alt\u0131nda, \u201cEk Besin Hedefleri\u201dne dokunun<\/li>\n<li>Burada, a\u015fa\u011f\u0131daki besin ve mikro besinler i\u00e7in hassas gram d\u00fczeyinde hedefler girebilirsiniz:\n<ul class=\"wp-block-list\"><\/p>\n<li>Doyurucu ya\u011f<\/li>\n<li>\u00c7oklu doymam\u0131\u015f ya\u011f<\/li>\n<li>Monomanyo doymam\u0131\u015f ya\u011f<\/li>\n<li>Trans Ya\u011f<\/li>\n<li>Kolesterol<\/li>\n<li>Sodyum<\/li>\n<li>Potasyum<\/li>\n<li>Lif<\/li>\n<li>\u015eeker<\/li>\n<li>A Vitamini<\/li>\n<li>C Vitamini<\/li>\n<li>Kalsiyum<\/li>\n<li>Demir<\/li>\n<p>\n<\/ul>\n<p>\n<\/li>\n<p>\n<\/ol>\n<p>Premium \u00fcyeler ayr\u0131ca her \u00f6\u011f\u00fcn i\u00e7in belirli kalori hedefleri belirleme \u00f6zelli\u011fine de sahiptir. <a href=\"https:\/\/support.myfitnesspal.com\/hc\/en-us\/articles\/360032273792-Calorie-Goals-By-Meal-FAQs#:~:text=To%20change%20Calorie%20Goals%20By,%2C%20then%20select%20%22Save%20Changes%22\">\u0130\u015fte nas\u0131l:<\/a><\/p>\n<ul class=\"wp-block-list\"><\/p>\n<li>Panelinizden, ana men\u00fcy\u00fc a\u00e7mak i\u00e7in sa\u011f alt k\u00f6\u015fede bulunan &#8220;Daha Fazla&#8221;ya dokunun, ard\u0131ndan &#8220;Hedefler&#8221;i se\u00e7in.<\/li>\n<li>&#8220;Beslenme Hedefleri&#8221; alt\u0131nda &#8220;\u00d6\u011f\u00fcn Ba\u015f\u0131na Kalori Hedefleri&#8221;ne dokunun. Buradan, &#8220;\u00d6\u011f\u00fcn Hedeflerini Etkinle\u015ftir&#8221;i a\u00e7abilir, ard\u0131ndan her bir \u00f6\u011f\u00fcn\u00fcn varsay\u0131lan kalori hedefine dokunarak tercihlerinize g\u00f6re ayarlayabilirsiniz. \u00d6\u011f\u00fcn hedeflerini toplam kalorilerinizin y\u00fczdesi olarak ayarlayabilir veya her \u00f6\u011f\u00fcn i\u00e7in belirli kalori hedefleri belirleyebilirsiniz.<\/li>\n<p>\n<\/ul>\n<h2 class=\"wp-block-heading\" id=\"h-frequently-asked-questions-about-nutrient-tracking\">Besin \u0130zleme Hakk\u0131nda S\u0131k\u00e7a Sorulan Sorular<\/h2>\n<div class=\"schema-faq wp-block-yoast-faq-block\">\n<div class=\"schema-faq-section\" id=\"faq-question-1740501419088\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">MyFitnessPal ile hangi besinleri izleyebilirim?<\/h3>\n<p class=\"schema-faq-answer\">MyFitnessPal&#8217;de makro besinleri (protein, ya\u011f ve karbonhidratlar) izleyebilirsiniz. Ayn\u0131 zamanda doymu\u015f ya\u011f veya trans ya\u011f gibi farkl\u0131 ya\u011f t\u00fcrlerini, kolesterol\u00fc, lifi ve \u015fekeri de izleyebilirsiniz. MyFitnessPal&#8217;de sodyum, potasyum, A Vitamini, C Vitamini, D Vitamini, kalsiyum ve demir gibi mikro besinleri de izleyebilirsiniz.<\/p>\n<\/p><\/div>\n<div class=\"schema-faq-section\" id=\"faq-question-1740501609774\">\n<h3 class=\"schema-faq-question\" style=\"font-weight: 600;margin-block-start: 8px;margin-block-end: 16px\">MyFitnessPal&#8217;de belirli besin hedefleri belirleyebilir miyim?<\/h3>\n<p class=\"schema-faq-answer\">\u201c<strong>Daha Fazla<\/strong>\u201d &gt; \u201c<strong>Hedefler<\/strong>\u201d &gt; ve ard\u0131ndan Beslenme Hedefleri\u201d alt\u0131nda makro ve mikro besin hedeflerini ayarlama se\u00e7ene<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bir kay\u0131tl\u0131 diyetisyen olarak, besin al\u0131m\u0131n\u0131 izlemenin ne kadar zorlay\u0131c\u0131 olabilece\u011fini biliyorum. Do\u011fru miktarlarda makro&hellip;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[],"class_list":["post-83785","post","type-post","status-publish","format-standard","hentry","category-saglik"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>MyFitnessPal ile Besin Al\u0131m\u0131n\u0131z\u0131 Nas\u0131l \u0130zleyebilirsiniz - E-&Ccedil;\u0130FTL\u0130K HABER<\/title>\n<meta name=\"description\" content=\"Bir kay\u0131tl\u0131 diyetisyen olarak, besin al\u0131m\u0131n\u0131 izlemenin ne kadar zorlay\u0131c\u0131 olabilece\u011fini biliyorum. 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