{"id":60178,"date":"2022-08-15T17:44:26","date_gmt":"2022-08-15T14:44:26","guid":{"rendered":"https:\/\/astra.thelifeco.com\/?p=60178"},"modified":"2024-03-01T12:21:54","modified_gmt":"2024-03-01T09:21:54","slug":"pre-workout-spor-oncesi-beslenme-rehberi","status":"publish","type":"post","link":"https:\/\/astra.thelifeco.com\/tr\/blog\/pre-workout-spor-oncesi-beslenme-rehberi\/","title":{"rendered":"Pre Workout: Spor \u00d6ncesi Beslenme Rehberi"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"60178\" class=\"elementor elementor-60178 elementor-59868\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a46f387 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a46f387\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-88751ed\" data-id=\"88751ed\" data-element_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-482614c elementor-widget elementor-widget-text-editor\" data-id=\"482614c\" data-element_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<p>Spor \u00f6ncesi beslenme, antrenman beslenmesinin ilk faz\u0131 ve en \u00f6nemli par\u00e7as\u0131d\u0131r. Spor rutinimizi sa\u011fl\u0131kl\u0131 bir \u015fekilde devam ettirmek ve sa\u011fl\u0131k hedeflerimize ula\u015fabilmemiz i\u00e7in pre workout beslenmesine gerekli \u00f6zeni g\u00f6stermemiz gerekir.<br \/><br \/>Pre workout yeme\u011fi egzersiz t\u00fcr\u00fc ve s\u00fcresine g\u00f6re, egzersizden 1-2 saat \u00f6nce almam\u0131z gereken ve bize yeterli yak\u0131t\u0131 sa\u011flayabilecek temel \u00fcr\u00fcnleri kapsar. Spor \u00f6ncesi beslenmeye en uygun yemekler karbonhidratlar, proteinler, temel amino asitler ve kalp i\u00e7in sa\u011fl\u0131kl\u0131 olan doymam\u0131\u015f ya\u011flar\u0131 i\u00e7erir. E\u011fer a\u00e7 kalmaya y\u00f6nelik bir kardiyo d\u00f6neminde de\u011filseniz, kas miktar\u0131nda ve enerji seviyelerinde artmay\u0131 hedefledi\u011finiz bir egzersiz rutinindeyseniz bu yaz\u0131da size faydal\u0131 pre workout beslenme se\u00e7eneklerini bulacaks\u0131n\u0131z.<\/p>\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-18b11ac elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"18b11ac\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-61de609\" data-id=\"61de609\" data-element_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-80ade9f elementor-widget elementor-widget-heading\" data-id=\"80ade9f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">\u0130yi Bir Pre Workout Yeme\u011fi Nas\u0131l Haz\u0131rlan\u0131r<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e2a3ce0 elementor-widget elementor-widget-text-editor\" data-id=\"e2a3ce0\" data-element_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<p>Hani pre workout yemeklerinin sizin i\u00e7in uygun oldu\u011fu, yapaca\u011f\u0131n\u0131z egzersizin tipine, yo\u011funlu\u011funa ve sa\u011fl\u0131k hedeflerinize ba\u011fl\u0131d\u0131r. E\u011fer hafif bir egzersiz rutininiz varsa, bir protein bar veya protein i\u00e7ece\u011fi performans\u0131n\u0131z\u0131 desteklemek i\u00e7in yeterli olabilir. <br \/><br \/>Fakat kas kitlesini art\u0131rmaya ve ya\u011f kaybetmeye odaklan\u0131yorsan\u0131z spor \u00f6ncesi beslenme plan\u0131n\u0131 bu hedeflere uygun \u015fekilde haz\u0131rlaman\u0131z gerekir. \u00c7\u00fcnk\u00fc yanl\u0131\u015f ve yetersiz bir pre workout beslenme plan\u0131 kas dokunuzda art\u0131\u015f yerine azalmaya ve performans\u0131n\u0131zda d\u00fc\u015f\u00fc\u015fe neden olabilir. \u0130yi bir pre workout yeme\u011fi haz\u0131rlamak i\u00e7in detaylar\u0131 yaz\u0131n\u0131n devam\u0131nda bulacaks\u0131n\u0131z.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e8df451 elementor-widget elementor-widget-heading\" data-id=\"e8df451\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Spora Haz\u0131rl\u0131k Mutfakta Ba\u015flar<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8923870 elementor-widget elementor-widget-text-editor\" data-id=\"8923870\" data-element_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<p>Spor \u00f6ncesi etili bir beslenme haz\u0131rl\u0131\u011f\u0131n\u0131n olmazsa olmaz\u0131 t\u00fcm makro besinleri \u00f6\u011f\u00fcnlerinize dahil etmektir. Makro besinleri alabilece\u011finiz kaynaklar ya\u011fs\u0131z, protein i\u00e7eren yiyecekler, vitamin, mineral ve do\u011fal \u015feker i\u00e7eren meyveler, tatl\u0131 patates ve kahverengi pirin\u00e7 gibi kompleks karbonhidratlar, kuruyemi\u015flerde bulunan faydal\u0131 ya\u011flar, somon gibi omega3 a\u00e7\u0131s\u0131ndan zengin besinler ve y\u00fcksek miktarda lif i\u00e7eren tah\u0131llard\u0131r. Mikro besinlerin spor \u00f6ncesi beslenmeden \u00f6nemi pek \u00e7ok <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4042570\/\">ara\u015ft\u0131rma<\/a> ile kan\u0131tlanm\u0131\u015ft\u0131r.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f4d3eb2 elementor-widget elementor-widget-heading\" data-id=\"f4d3eb2\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Egzersizden \u00d6nce Ne Yemeli?<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fec1050 elementor-widget elementor-widget-heading\" data-id=\"fec1050\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Etkili Pre Workout Yemekleri<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8d54430 elementor-widget elementor-widget-text-editor\" data-id=\"8d54430\" data-element_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<ul><li>Protein tozu, f\u0131st\u0131k ezmesi ve yulaf.<\/li><\/ul><p>Yulaf, antrenman esnas\u0131nda sizi besleyecek, sindirimi kolay karbonhidratlar\u0131 ve tokluk hissi sa\u011flayacak lifleri i\u00e7erir. Bu kompleks karbonhidrat\u0131n, protein ve f\u0131st\u0131\u011f\u0131n i\u00e7erdi\u011fi ya\u011flarla kombinasyonu, t\u00fcm antrenman seans\u0131n\u0131z boyunca size s\u00fcrekli enerji verecektir.<\/p><ul><li>Yaban mersini, yulaf ezmesi ve yo\u011furt.<\/li><\/ul><p>Yaban mersini i\u00e7erdi\u011fi kompleks karbonhidratlarla spor s\u0131ras\u0131nda enerjinizi y\u00fcksek tutman\u0131z\u0131 sa\u011flar. Yo\u011furt (her zaman sade olan\u0131n\u0131, ilave tatlar i\u00e7ermeyenini tercih etmeye \u00e7al\u0131\u015f\u0131n) kas y\u0131k\u0131m\u0131n\u0131 \u00f6nlemek i\u00e7in v\u00fccuda bol miktarda protein sa\u011flar. Yulaf, antrenman esnas\u0131nda tokluk hissi sa\u011flayacak lifleri i\u00e7erir.<\/p><ul><li>\u0130yi bir karbonhidrat kayna\u011f\u0131 (\u00f6rne\u011fin tam bu\u011fday ekme\u011fi) ve 3-4 yumurtadan olu\u015fan bir omlet.<\/li><\/ul><p>Yumurta \u00f6zellikle kas kitlesini art\u0131rmak isteyenler i\u00e7in etkili ve hesapl\u0131 bir pre workout besinidir. \u0130\u00e7erdi\u011fi protein ile kas protein sentezini destekler ve egzersizden 3-4 saat \u00f6nceye kadar t\u00fcketilmesi tavsiye edilir.<\/p><ul><li>Az ya\u011fl\u0131 s\u00fczme peynir, yumurta ve kay\u0131s\u0131.<\/li><\/ul><p>S\u00fczme peynir, kaslar\u0131 besleyen, kas kitlesinin artmas\u0131na ve iyile\u015fmesine yard\u0131mc\u0131 olan, sindirimi yava\u015f ger\u00e7ekle\u015fen kazein adl\u0131 bir protein i\u00e7erir. Spor \u00f6ncesi beslenme plan\u0131n\u0131za bir porsiyon s\u00fczme peynire kay\u0131s\u0131 ekleyerek, yan\u0131nda yumurta t\u00fcketerek, protein ve basit karbonhidratlar\u0131n g\u00fczel bir kombinasyonu yakalayabilirsiniz!<\/p><ul><li>Tavuklu, hindili, etli veya bal\u0131kl\u0131 pilav, makarna, patates, tam tah\u0131llar, ye\u015fil yaprakl\u0131 sebzeler.<\/li><\/ul>\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-50ee3f6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"50ee3f6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-65fcb28\" data-id=\"65fcb28\" data-element_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-131bb11 elementor-widget elementor-widget-image\" data-id=\"131bb11\" data-element_type=\"widget\" data-widget_type=\"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<img fetchpriority=\"high\" decoding=\"async\" width=\"500\" height=\"334\" src=\"https:\/\/astra.thelifeco.com\/wp-content\/uploads\/2022\/08\/pre-workout-spor.jpg\" class=\"attachment-large size-large wp-image-60250\" alt=\"pre workout, spor \u00f6ncesi beslenme\" srcset=\"https:\/\/astra.thelifeco.com\/wp-content\/uploads\/2022\/08\/pre-workout-spor.jpg 500w, https:\/\/astra.thelifeco.com\/wp-content\/uploads\/2022\/08\/pre-workout-spor-300x200.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/>\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-c304a56 elementor-widget elementor-widget-heading\" data-id=\"c304a56\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Etkili Pre Workout At\u0131\u015ft\u0131rmal\u0131klar\u0131<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-10ac358 elementor-widget elementor-widget-text-editor\" data-id=\"10ac358\" data-element_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<p>At\u0131\u015ft\u0131rmal\u0131klar ve <a href=\"https:\/\/astra.thelifeco.com\/tr\/blog\/spordan-once-yenilmesi-gereken-en-iyi-15-besin\/\">shake&#8217;ler<\/a>, hareket halindeyken protein al\u0131m\u0131n\u0131z\u0131 kolay k\u0131ld\u0131klar\u0131 ve kolay ta\u015f\u0131nd\u0131klar\u0131 i\u00e7in spor \u00f6ncesi beslenmede iyi se\u00e7eneklerdir. K\u00fc\u00e7\u00fck bir \u00f6\u011f\u00fcn gibi g\u00f6r\u00fcnseler de at\u0131\u015ft\u0131rmal\u0131klar zorlu bir antrenman i\u00e7in \u00e7ok \u015fey ifade edebilir ve spor s\u0131ras\u0131nda ihtiya\u00e7 duydu\u011funuz enerjiyi size sa\u011flayabilir.<\/p><ul><li>Yemek haz\u0131rlamak i\u00e7in fazla zaman\u0131n\u0131z olmad\u0131\u011f\u0131nda Whey protein olarak da bilinen peynir alt\u0131 suyu proteinini az ya\u011fl\u0131 s\u00fct veya badem s\u00fct\u00fc ve muz dilimleri ile kar\u0131\u015ft\u0131rarak spor \u00f6ncesi h\u0131zl\u0131 bir at\u0131\u015ft\u0131rmal\u0131k haz\u0131rlayabilirsiniz. Bu at\u0131\u015ft\u0131rmal\u0131k hem h\u0131zla emilir hem de size enerji verir.<\/li><li>F\u0131nd\u0131k s\u00fct\u00fc ve f\u0131st\u0131k ezmesi gibi \u00fcr\u00fcnlerin sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 v\u00fccut i\u00e7in faydal\u0131d\u0131r. Spor \u00f6ncesi enerjinizi art\u0131rmak i\u00e7in f\u0131nd\u0131k s\u00fct\u00fc ya da f\u0131st\u0131k ezmesini meyvelerle birle\u015ftirebilirsiniz!<\/li><li>Meyveli smoothieler ve ha\u015flanm\u0131\u015f yumurta spor s\u0131ras\u0131nda size tokluk sa\u011flayacakt\u0131r.<\/li><li>Yo\u011furt ile kuru meyve, veya bir avu\u00e7 f\u0131nd\u0131k t\u00fcketmek spor s\u0131ras\u0131nda enerjinizin y\u00fcksek olmas\u0131n\u0131 sa\u011flayacakt\u0131r .<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4ec6786 elementor-widget elementor-widget-heading\" data-id=\"4ec6786\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Farkl\u0131 Besinleri Kombine Etmeyi Unutmay\u0131n<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a46387 elementor-widget elementor-widget-text-editor\" data-id=\"1a46387\" data-element_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<p>Spor \u00f6ncesi beslenmenize lifli, proteinli, makro besin i\u00e7eren, enerji miktar\u0131 y\u00fcksek, farkl\u0131 lezzette ve formda yiyecekleri harmanlayarak eklemeye \u00e7al\u0131\u015f\u0131n. B\u00f6ylece her besinin i\u00e7erdi\u011fi faydalara ula\u015fabilirsiniz ve tekrar ederek s\u0131k\u0131c\u0131 hale gelen bir beslenme plan\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ebilirsiniz.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f59d1b4 elementor-widget elementor-widget-heading\" data-id=\"f59d1b4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Zamanlaman\u0131z\u0131 Kontrol Edin<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1480a7 elementor-widget elementor-widget-text-editor\" data-id=\"d1480a7\" data-element_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<p>Yiyecekler do\u011fru \u015fekilde sindirilmedi\u011finde, v\u00fccut onlar\u0131 d\u0131\u015far\u0131 atmaya \u00e7al\u0131\u015f\u0131r ve yemekten hemen sonra egzersiz yapmak bulant\u0131 ve kusmaya neden olabilir. Yemek yedikten sonra yo\u011fun bir egzersiz seans\u0131 ge\u00e7irirseniz, v\u00fccudun glikoz gibi enerji maddelerini antrenman i\u00e7in kullanmas\u0131na neden olarak sindirim s\u00fcrecini kesintiye u\u011fratabilirsiniz. Bu nedenle evde, d\u0131\u015farda ya da spor salonunda yapaca\u011f\u0131n\u0131z bir antrenman \u00f6ncesinde beslenme plan\u0131n\u0131z\u0131 do\u011fru yap\u0131n ve yemek zamanlar\u0131n\u0131z\u0131 kontrol etti\u011finizden emin olun.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ca8af5d elementor-widget elementor-widget-heading\" data-id=\"ca8af5d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Antrenman Sonras\u0131 \u0130yile\u015ftirici Beslenme<\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-21f8187 elementor-widget elementor-widget-text-editor\" data-id=\"21f8187\" data-element_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\tEn iyi performans\u0131n\u0131z\u0131 sergilemek istiyorsan\u0131z, bunu yapmak i\u00e7in yeterli enerjiye sahip olmayaca\u011f\u0131n\u0131z bo\u015f bir mideyle antrenman yapman\u0131z tavsiye etmiyoruz. V\u00fccudunuzu spor \u00f6ncesi do\u011fru besinlerle beslemek, kaslar\u0131n iyile\u015fme s\u00fcrecinin h\u0131zlanmas\u0131na ve performans\u0131n\u0131zdan daha iyi sonu\u00e7 alman\u0131za yard\u0131mc\u0131 olacakt\u0131r. \n\n\u0130\u015flenmi\u015f g\u0131dalardan ka\u00e7\u0131nmaya ve kas kramplar\u0131n\u0131 \u00f6nlemek i\u00e7in egzersiz s\u0131ras\u0131nda yeterli su t\u00fcketmeye \u00f6zen g\u00f6sterin. Spor \u00f6ncesi beslenmenin \u00f6nemli oldu\u011fu gibi, spor sonras\u0131 beslenmede \u00e7ok \u00f6nemlidir. Antrenman sonras\u0131 kaslar\u0131n iyile\u015fmesini desteklemek i\u00e7in spor sonras\u0131 da do\u011fru besinler ald\u0131\u011f\u0131n\u0131zdan emin olun.\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>Spor \u00f6ncesi beslenme, antrenman beslenmesinin ilk faz\u0131 ve en \u00f6nemli par\u00e7as\u0131d\u0131r. Spor rutinimizi sa\u011fl\u0131kl\u0131 bir \u015fekilde devam ettirmek ve sa\u011fl\u0131k hedeflerimize ula\u015fabilmemiz i\u00e7in pre workout beslenmesine gerekli \u00f6zeni g\u00f6stermemiz gerekir. Pre workout yeme\u011fi egzersiz t\u00fcr\u00fc ve s\u00fcresine g\u00f6re, egzersizden 1-2 saat \u00f6nce almam\u0131z gereken ve bize yeterli yak\u0131t\u0131 sa\u011flayabilecek temel \u00fcr\u00fcnleri kapsar. Spor \u00f6ncesi beslenmeye [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":60196,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"content-type":"","om_disable_all_campaigns":false,"footnotes":""},"categories":[107],"tags":[],"class_list":["post-60178","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-egzersiz"],"acf":[],"_links":{"self":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/60178","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/comments?post=60178"}],"version-history":[{"count":1,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/60178\/revisions"}],"predecessor-version":[{"id":76650,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/posts\/60178\/revisions\/76650"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media\/60196"}],"wp:attachment":[{"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/media?parent=60178"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/categories?post=60178"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/astra.thelifeco.com\/tr\/wp-json\/wp\/v2\/tags?post=60178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}