Tabakta süt ürünleri, protein kaynakları, kuruyemişler ve sebzeler bulunmalıdır
Kahvaltıda en az 1/4 protein içermelidir
Öğle yemeğinde et, sebze, yoğurt ve salata tercih edilmelidir
Akşam yemeği 18-20 saat aralığında yenmelidir
Önemli Tavsiyeler
İki öğün arası en az 3 saat olmalıdır
Uyumadan 3.5-4 saat önce yemek yenmelidir
Gece geç saatlerde yemek yemekten kaçınılmalıdır
Tek öğünde büyük porsiyon tüketimi sindirim sorunlarına yol açabilir
Yanıtı değerlendir
{"7wbj0":{"state":{"logoProps":{"url":"https://yandex.com.tr"},"formProps":{"action":"https://yandex.com.tr/search","searchLabel":"Bul"},"services":{"activeItemId":"summary","items":[{"url":"https://yandex.com.tr/gundem/","title":"Gündem","id":"agenda"},{"url":"https://yandex.com.tr/shopping/","title":"Alışveriş","id":"shopping"},{"url":"https://yandex.com.tr/finance/","title":"Finans","id":"finance"},{"url":"https://yandex.com.tr/yacevap/","title":"YaCevap","id":"answers"},{"url":"https://yandex.com.tr/yaozet/","title":"YaÖzet","id":"summary"},{"url":"https://yandex.com.tr/travel/","title":"Seyahat","id":"travel"},{"url":"https://yandex.com.tr/video/search?text=popüler+videolar","title":"Video","id":"video"},{"url":"https://yandex.com.tr/gorsel/","title":"Görsel","id":"images"}]},"userProps":{"loggedIn":false,"ariaLabel":"Menü","plus":false,"birthdayHat":false,"child":false,"dialogProps":{"host":"yandex.com.tr","lang":"tr","project":"summary","queryParams":{"exp_flags":"skin","preset":"oceania","utm_source":"portal-summary"},"retpath":"https%3A%2F%2Fyandex.com.tr%2Fyaozet%2Fmedicine%2Fsaglikli-beslenme-ogun-duzeni-id26-oDEI6xcL%3Flr%3D213%26ncrnd%3D54804","tld":"com.tr","platform":"desktop"},"className":"PortalHeader-User"},"suggestProps":{"selectors":{"form":".HeaderForm","input":".HeaderForm-Input","submit":".HeaderForm-Submit","clear":".HeaderForm-Clear","layout":".HeaderForm-InputWrapper"},"suggestUrl":"https://yandex.com.tr/suggest/suggest-ya.cgi?show_experiment=222&show_experiment=224","deleteUrl":"https://yandex.com.tr/suggest-delete-text?srv=web&text_to_delete=","suggestPlaceholder":"Yapay zeka ile bul","platform":"desktop","hideKeyboardOnScroll":false,"additionalFormClasses":["mini-suggest_theme_tile","mini-suggest_overlay_tile","mini-suggest_expanding_yes","mini-suggest_prevent-empty_yes","mini-suggest_type-icon_yes","mini-suggest_personal_yes","mini-suggest_type-icon_yes","mini-suggest_rich_yes","mini-suggest_overlay_dark","mini-suggest_large_yes","mini-suggest_copy-fact_yes","mini-suggest_clipboard_yes","mini-suggest_turboapp_yes","mini-suggest_expanding_yes","mini-suggest_affix_yes","mini-suggest_carousel_yes","mini-suggest_traffic_yes","mini-suggest_re-request_yes","mini-suggest_source_yes","mini-suggest_favicon_yes","mini-suggest_more","mini-suggest_long-fact_yes","mini-suggest_hide-keyboard_yes","mini-suggest_clear-on-submit_yes","mini-suggest_focus-on-change_yes","mini-suggest_short-fact_yes","mini-suggest_app_yes","mini-suggest_grouping_yes","mini-suggest_entity-suggest_yes","mini-suggest_redesigned-navs_yes","mini-suggest_title-multiline_yes","mini-suggest_type-icon-wrapped_yes","mini-suggest_fulltext-highlight_yes","mini-suggest_fulltext-insert_yes","mini-suggest_lines_multi"],"counter":{"service":"summary_com_tr_desktop","url":"//yandex.ru/clck/jclck","timeout":300,"params":{"dtype":"stred","pid":"0","cid":"2873"}},"noSubmit":false,"formAction":"https://yandex.com.tr/search","tld":"com.tr","suggestParams":{"srv":"serp_com_tr_desktop","wiz":"TrWth","yu":"2385820491760898930","lr":213,"uil":"tr","fact":1,"v":4,"use_verified":1,"safeclick":1,"skip_clickdaemon_host":1,"rich_nav":1,"verified_nav":1,"rich_phone":1,"use_favicon":1,"nav_favicon":1,"mt_wizard":1,"history":1,"nav_text":1,"maybe_ads":1,"icon":1,"hl":1,"n":10,"portal":1,"platform":"desktop","mob":0,"extend_fw":1,"suggest_entity_desktop":"1","entity_enrichment":"1","entity_max_count":"5"},"disableWebSuggest":false},"context":{"query":"","reqid":"1760898978190639-12681154375730746217-balancer-l7leveler-kubr-yp-sas-234-BAL","lr":"213","aliceDeeplink":"{\"text\":\"\"}"},"baobab":{"parentNode":{"context":{"genInfo":{"prefix":"7wbjw01-0-1"},"ui":"desktop","service":"summary","fast":{"name":"summary","subtype":"header_tr"}}}}},"type":"summary","subtype":"header_tr"},"7wbj1":{"state":{"links":[{"id":"0","title":"Ana Sayfa","url":"/yaozet/","target":"_self"},{"id":"1","title":"Talimatlar","url":"/yaozet/how_to","target":"_self"},{"id":"2","title":"Eğitim","url":"/yaozet/education","target":"_self"},{"id":"3","title":"Tıp","url":"/yaozet/medicine","target":"_self"},{"id":"4","title":"Yasalar","url":"/yaozet/law","target":"_self"},{"id":"5","title":"Finans","url":"/yaozet/finance","target":"_self"},{"id":"6","title":"Oyunlar","url":"/yaozet/games","target":"_self"},{"id":"7","title":"Ürünler","url":"/yaozet/ecom","target":"_self"},{"id":"8","title":"Seyahat","url":"/yaozet/travel","target":"_self"},{"id":"9","title":"Servisler","url":"/yaozet/services","target":"_self"},{"id":"10","title":"Sinema","url":"/yaozet/cinema","target":"_self"},{"id":"11","title":"Programlama","url":"/yaozet/programming","target":"_self"},{"id":"12","title":"Otomobil","url":"/yaozet/auto","target":"_self"},{"id":"13","title":"Yemek","url":"/yaozet/food","target":"_self"},{"id":"14","title":"Bilim","url":"/yaozet/science","target":"_self"},{"id":"15","title":"Spor","url":"/yaozet/sports","target":"_self"},{"id":"16","title":"Edebiyat","url":"/yaozet/literature","target":"_self"},{"id":"17","title":"Emlak","url":"/yaozet/real_estate","target":"_self"},{"id":"18","title":"Diğer","url":"/yaozet/other","target":"_self"}],"activeLinkId":"3","title":"Kategoriler","baobab":{"parentNode":{"context":{"genInfo":{"prefix":"7wbjw02-0-1"},"ui":"desktop","service":"summary","fast":{"name":"summary","subtype":"header_categories"}}}}},"type":"summary","subtype":"header_categories"},"7wbj2":{"state":{"article":{"title":"Sağlıklı Beslenme Öğün Düzeni","text":"Günde 3 ana öğün ve 3 ara öğün tüketilmelidir. Ana öğünler arası 5-6 saat olmalıdır. Kahvaltı, öğle ve akşam yemeği ana öğünlerdir","detailed":{"text":"Günde 3 ana öğün ve 3 ara öğün tüketilmelidir. Ana öğünler arası 5-6 saat olmalıdır. Kahvaltı, öğle ve akşam yemeği ana öğünlerdir","chapters":[{"id":0,"theses":[{"id":0,"link":null,"text":"Günde 3 ana öğün ve 3 ara öğün tüketilmelidir"},{"id":1,"link":null,"text":"Ana öğünler arası 5-6 saat olmalıdır"},{"id":2,"link":null,"text":"Kahvaltı, öğle ve akşam yemeği ana öğünlerdir"}],"title":"Temel Öğün Düzeni"},{"id":1,"theses":[{"id":0,"link":null,"text":"Tabakta süt ürünleri, protein kaynakları, kuruyemişler ve sebzeler bulunmalıdır"},{"id":1,"link":null,"text":"Kahvaltıda en az 1/4 protein içermelidir"},{"id":2,"link":null,"text":"Öğle yemeğinde et, sebze, yoğurt ve salata tercih edilmelidir"},{"id":3,"link":null,"text":"Akşam yemeği 18-20 saat aralığında yenmelidir"}],"title":"Öğün İçeriği"},{"id":2,"theses":[{"id":0,"link":null,"text":"İki öğün arası en az 3 saat olmalıdır"},{"id":1,"link":null,"text":"Uyumadan 3.5-4 saat önce yemek yenmelidir"},{"id":2,"link":null,"text":"Gece geç saatlerde yemek yemekten kaçınılmalıdır"},{"id":3,"link":null,"text":"Tek öğünde büyük porsiyon tüketimi sindirim sorunlarına yol açabilir"}],"title":"Önemli Tavsiyeler"}],"keypoints":null},"type":"text","categoryId":"medicine","url":"https://www.ustayemektarifleri.com/soru-ve-cevaplar/saglkl-bir-ogun-nasl-olmal","urlProcessed":"https://yandex.com.tr/yaozet/medicine/saglikli-beslenme-ogun-duzeni-id26-oDEI6xcL/medicine/saglikli-beslenme-ogun-duzeni-id26-oDEI6xcL","pageUrl":"https://yandex.com.tr/yaozet/medicine/saglikli-beslenme-ogun-duzeni-id26-oDEI6xcL?lr=213","sharingPath":"medicine/saglikli-beslenme-ogun-duzeni-id26-oDEI6xcL"},"pageUrl":"https://yandex.com.tr/yaozet/medicine/saglikli-beslenme-ogun-duzeni-id26-oDEI6xcL?lr=213","header":{"title":"Sağlıklı Beslenme Öğün Düzeni","subtitle":"Yapay zekadan makale özeti","homeUrl":"/yaozet/","sourceUrl":"https://www.ustayemektarifleri.com/soru-ve-cevaplar/saglkl-bir-ogun-nasl-olmal","hasShare":true,"canUseNativeShare":false,"extralinksItems":[{"variant":"reportFeedback","reportFeedback":{"feature":"YaOzet","title":"Bu yanıtta yanlış olan nedir?","checkBoxLabels":[{"value":"Uygunsuz veya aşağılayıcı yanıt"},{"value":"Bilgi az"},{"value":"Bilgi güncel değil"},{"value":"Görüntüleme hataları"},{"value":"Diğer"}]}}],"categoryUrl":"/yaozet/medicine","categoryTitle":"Tıp"},"feedbackProps":{"feature":"Summary","baseProps":{"metaFields":{"yandexuid":"2385820491760898930","reqid":"1760898978190639-12681154375730746217-balancer-l7leveler-kubr-yp-sas-234-BAL"}},"positiveCheckboxLabels":[{"value":"Yanıtı çok beğendim"},{"value":"Yanıtta gerekli bilgiler var"},{"value":"Kolay anlaşılır"},{"value":"Diğer"}],"negativeCheckboxLabels":[{"value":"Uygunsuz veya aşağılayıcı yanıt"},{"value":"Bilgi az"},{"value":"Bilgi güncel değil"},{"value":"Görüntüleme hataları"},{"value":"Diğer"}]},"isHermione":false,"dialogStoreProps":{"baseUrl":""},"globalStoreProps":{"imageBackendUrl":"https://yandex.com.tr/images-apphost/image-download?cbird=171","query":"","retina":false,"avatarId":"0","isMacOS":false,"isEmbeddedFuturis":false,"brand":"yazeka","device":{"isIOS":false,"platform":"desktop"},"neuroMordaUrl":"","advChatParams":{"advLabelProps":{"compactAdvLabel":false},"needPrerenderCounter":false},"disableUrlParamsModification":false,"feedbackBaseProps":{"featureName":"summary","metaFields":{"yandexuid":"2385820491760898930","reqid":"1760898978190639-12681154375730746217-balancer-l7leveler-kubr-yp-sas-234-BAL"}},"adapterName":"summary"},"baobab":{"parentNode":{"context":{"genInfo":{"prefix":"7wbjw03-0-1"},"ui":"desktop","service":"summary","fast":{"name":"summary_item_response"}}}}},"type":"summary_item_response"},"7wbj3":{"state":{"isIndex":false,"form":{"name":"yaozet","action":"/yaozet/create","validatePath":"/yaozet/create/json"},"baobab":{"parentNode":{"context":{"genInfo":{"prefix":"7wbjw04-0-1"},"ui":"desktop","service":"summary","fast":{"name":"summary","subtype":"right-column"}}}}},"type":"summary","subtype":"right-column"},"7wbj4":{"state":{"generalLinks":[{"id":"privacy-policy","text":"Gizlilik politikası","url":"https://yandex.com.tr/legal/privacy_policy/tr/"},{"id":"terms-of-service","text":"Kullanıcı sözleşmesi","url":"https://yandex.com.tr/legal/yaozet_termsofuse"},{"id":"report-error","text":"Hata bildir","url":"https://forms.yandex.com.tr/surveys/13748122.01a6645a1ef15703c9b82a7b6c521932ddc0e3f7/"},{"id":"about-company","text":"Şirket hakkında","url":"https://yandex.com.tr/project/portal/contacts/"}],"copyright":{"url":"https://yandex.com.tr","currentYear":2025},"socialLinks":[{"url":"https://www.tiktok.com/@yandex.turkiye","type":"tiktok","title":"TikTok"},{"url":"https://www.youtube.com/@YandexTurkiye","type":"youtube","title":"Youtube"},{"url":"https://www.facebook.com/YandexComTr","type":"facebook","title":"Facebook"},{"url":"https://www.instagram.com/yandex__turkiye/","type":"instagram","title":"Instagram"},{"url":"https://x.com/yndxturkiye","type":"x","title":"X"}],"categoriesLink":[],"baobab":{"parentNode":{"context":{"genInfo":{"prefix":"7wbjw05-0-1"},"ui":"desktop","service":"summary","fast":{"name":"summary","subtype":"footer_tr"}}}}},"type":"summary","subtype":"footer_tr"}}