Mevsim ge\u00e7i\u015flerinde de\u011fi\u015fkenlik g\u00f6steren hava s\u0131cakl\u0131klar\u0131 bir\u00e7ok hastal\u0131\u011fa davetiye \u00e7\u0131karabiliyor. Beslenmeninse ba\u011f\u0131\u015f\u0131kl\u0131k \u00fczerinde b\u00fcy\u00fck etkileri bulunuyor. Medicana Sa\u011fl\u0131k Grubu Beslenme ve Diyet B\u00f6l\u00fcm\u00fc\u2019nden Dyt. Seda U\u015farer, “K\u0131\u015ftan bahara ge\u00e7i\u015f d\u00f6neminde \u00e7e\u015fitli solunum yollar\u0131 hastal\u0131klar\u0131 ve alerji s\u0131k\u00e7a g\u00f6r\u00fclmektedir. Bu y\u00fczden oru\u00e7 tutarken v\u00fccut direncini korumak gerekli” diyerek sahur ve iftarda ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 desteklemenin etkili yollar\u0131n\u0131 payla\u015ft\u0131.
\n
Mevsim ge\u00e7i\u015fleri, v\u00fccudun hava de\u011fi\u015fimlerine adapte olmaya \u00e7al\u0131\u015ft\u0131\u011f\u0131 ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin zay\u0131flayabilece\u011fi hassas d\u00f6nemler olarak biliniyor. Ramazan, bu y\u0131l bahara ge\u00e7i\u015f d\u00f6nemine denk gelirken; iftar ve sahurda beslenmeye daha fazla dikkat etmek gerekiyor. Hava s\u0131cakl\u0131klar\u0131n\u0131n de\u011fi\u015fken oldu\u011fu bu s\u00fcre\u00e7te grip, so\u011fuk alg\u0131nl\u0131\u011f\u0131 ve alerjik hastal\u0131klar s\u0131k\u00e7a g\u00f6r\u00fcld\u00fc\u011f\u00fcn\u00fc s\u00f6yleyen Medicana International \u0130zmir Hastanesi Beslenme ve Diyet B\u00f6l\u00fcm\u00fc\u2019nden Dyt. Seda U\u015farer, “Sahur ve iftarda bilin\u00e7li beslenmek ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 desteklemenin en etkili yollar\u0131ndan biridir. Oru\u00e7 s\u0131ras\u0131nda ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 desteklemek i\u00e7in \u00f6zellikle sahur \u00f6\u011f\u00fcn\u00fc b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r. G\u00fcn boyu enerjiyi koruyabilmek i\u00e7in protein, sa\u011fl\u0131kl\u0131 ya\u011flar ve lif a\u00e7\u0131s\u0131ndan zengin besinler t\u00fcketmek gereklidir. \u00d6rne\u011fin; yumurta, peynir, yo\u011furt gibi protein kaynaklar\u0131 kas kayb\u0131n\u0131 \u00f6nlerken, ceviz, badem, avokado gibi sa\u011fl\u0131kl\u0131 ya\u011flar v\u00fccudun ihtiya\u00e7 duydu\u011fu enerjiyi sa\u011flamaya yard\u0131mc\u0131 olur. Tam tah\u0131ll\u0131 ekmekler ve ye\u015fil yaprakl\u0131 sebzeler ise uzun s\u00fcre tok kalmay\u0131 ve sindirim sisteminin d\u00fczenli \u00e7al\u0131\u015fmas\u0131n\u0131 destekler. Ayr\u0131ca, maydanoz, roka, biber gibi C vitamini a\u00e7\u0131s\u0131ndan zengin sebzeler ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmede etkilidir” dedi.<\/p>\n
\u0130ftarda hafif ve dengeli beslenme \u00f6nemli
\n
\u0130ftarda, ani ve a\u011f\u0131r yemeklerden ka\u00e7\u0131narak, mideyi rahatlatan besinlerle ba\u015flamak gerekti\u011fini s\u00f6yleyen Dyt. Seda U\u015farer, “Il\u0131k bir \u00e7orba sindirimi kolayla\u015ft\u0131r\u0131rken; et, tavuk, bal\u0131k veya baklagillerden olu\u015fan ana yemekler v\u00fccudun protein ihtiyac\u0131n\u0131 kar\u015f\u0131lar. Sebzelerle zenginle\u015ftirilmi\u015f salatalar ve yo\u011furt t\u00fcketmek hem sindirimi destekler hem de ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir. Ramazan pidesi, makarna veya pilav gibi karbonhidrat kaynaklar\u0131n\u0131 \u00f6l\u00e7\u00fcl\u00fc t\u00fcketmeye dikkat etmek gerekir. \u00c7\u00fcnk\u00fc a\u015f\u0131r\u0131 karbonhidrat t\u00fcketimi kan \u015fekerinde dalgalanmalara yol a\u00e7arak v\u00fccut direncini d\u00fc\u015f\u00fcrebilir. \u00d6te yandan ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7l\u00fc tutmak i\u00e7in ku\u015fkusuz vitamin ve mineraller b\u00fcy\u00fck rol oynar. C vitamini bak\u0131m\u0131ndan zengin meyveler olan portakal, mandalina ve kivi, v\u00fccudun hastal\u0131klara kar\u015f\u0131 daha diren\u00e7li olmas\u0131na yard\u0131mc\u0131 olur. G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131n\u0131n az oldu\u011fu mevsim ge\u00e7i\u015flerinde D vitamini al\u0131m\u0131na dikkat edilmelidir. Bu vitamin i\u00e7in yumurta, s\u00fct ve mantar t\u00fcketilebilir. \u00c7inko, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren bir di\u011fer \u00f6nemli mineraldir ve f\u0131nd\u0131k, badem, k\u0131rm\u0131z\u0131 et gibi besinlerde bulunur. Omega-3 ya\u011f asitleri a\u00e7\u0131s\u0131ndan zengin olan bal\u0131k ve ceviz gibi besinler de ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 destekler” ifadelerini kulland\u0131.<\/p>\n
A\u015f\u0131r\u0131 tatl\u0131 t\u00fcketimi direnci d\u00fc\u015f\u00fcrebilir
\n
So\u011fuk hava nedeniyle susuzluk hissinin azalabildi\u011fini, ancak v\u00fccudun s\u0131v\u0131 ihtiyac\u0131n\u0131n de\u011fi\u015fmedi\u011fini belirten Dyt. Seda U\u015farer, “\u0130ftar ile sahur aras\u0131nda en az 8-10 bardak su t\u00fcketilmelidir. Bitki \u00e7aylar\u0131, \u00f6zellikle \u0131hlamur, ada\u00e7ay\u0131 ve zencefil \u00e7ay\u0131, hem ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 destekler hem de v\u00fccudu s\u0131cak tutmaya yard\u0131mc\u0131 olur. \u00c7ay ve kahve gibi kafeinli i\u00e7eceklerin a\u015f\u0131r\u0131 t\u00fcketilmemesi \u00f6nerilir, \u00e7\u00fcnk\u00fc bu i\u00e7ecekler idrar s\u00f6kt\u00fcr\u00fcc\u00fc etkileri nedeniyle v\u00fccuttan su kayb\u0131na yol a\u00e7abilir” dedi. Tatl\u0131 t\u00fcketiminin dikkat edilmesi gereken bir di\u011fer konu oldu\u011funu vurgulayan Dyt. Seda U\u015farer, s\u00f6zlerine \u015f\u00f6yle devam etti: “Rafine \u015feker i\u00e7eren tatl\u0131lar, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini zay\u0131flatarak enfeksiyonlara kar\u015f\u0131 direnci d\u00fc\u015f\u00fcrebilir. Bu nedenle hurma, kuru meyveler veya bal gibi do\u011fal tatland\u0131r\u0131c\u0131lara y\u00f6nelmek daha sa\u011fl\u0131kl\u0131 bir se\u00e7im olacakt\u0131r. Tatl\u0131 ihtiyac\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in s\u00fctl\u00fc tatl\u0131lar veya meyve bazl\u0131 tatl\u0131lar t\u00fcketmek, kan \u015fekerini daha dengeli tutmaya yard\u0131mc\u0131 olabilir. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7l\u00fc tutman\u0131n bir di\u011fer \u00f6nemli unsuru uyku d\u00fczenidir. Oru\u00e7 nedeniyle uyku d\u00fczeni de\u011fi\u015fse de, yeterli ve kaliteli uyku almaya \u00f6zen g\u00f6stermek gerekir. Uykusuzluk, v\u00fccudun hastal\u0131klara kar\u015f\u0131 direncini d\u00fc\u015f\u00fcrebilir. Sahura kalk\u0131ld\u0131\u011f\u0131 i\u00e7in erken yatmak ve uyku s\u00fcresini en verimli \u015fekilde kullanmak, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n g\u00fc\u00e7l\u00fc kalmas\u0131na yard\u0131mc\u0131 olur. Yatmadan \u00f6nce a\u011f\u0131r yemeklerden ka\u00e7\u0131nmak ve uyku \u00f6ncesinde kafein t\u00fcketimini s\u0131n\u0131rland\u0131rmak da uyku kalitesini art\u0131r\u0131r. Stresin ba\u011f\u0131\u015f\u0131kl\u0131k sistemi \u00fczerindeki olumsuz etkileri g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda, hafif egzersizler, meditasyon ve derin nefes teknikleri gibi rahatlat\u0131c\u0131 y\u00f6ntemler uygulanabilir.”
<\/p>\n","protected":false},"excerpt":{"rendered":"
Mevsim ge\u00e7i\u015flerinde de\u011fi\u015fkenlik g\u00f6steren hava s\u0131cakl\u0131klar\u0131 bir\u00e7ok hastal\u0131\u011fa davetiye \u00e7\u0131karabiliyor. Beslenmeninse ba\u011f\u0131\u015f\u0131kl\u0131k \u00fczerinde b\u00fcy\u00fck etkileri bulunuyor. Medicana Sa\u011fl\u0131k Grubu Beslenme ve Diyet B\u00f6l\u00fcm\u00fc\u2019nden Dyt. Seda U\u015farer, “K\u0131\u015ftan bahara ge\u00e7i\u015f d\u00f6neminde \u00e7e\u015fitli solunum yollar\u0131 hastal\u0131klar\u0131 ve alerji s\u0131k\u00e7a g\u00f6r\u00fclmektedir. Bu y\u00fczden oru\u00e7 tutarken v\u00fccut direncini korumak gerekli” diyerek sahur ve iftarda ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 desteklemenin etkili yollar\u0131n\u0131 payla\u015ft\u0131….<\/p>\n","protected":false},"author":1,"featured_media":22725,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","footnotes":""},"categories":[2],"tags":[],"class_list":["post-22724","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/22724","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=22724"}],"version-history":[{"count":1,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/22724\/revisions"}],"predecessor-version":[{"id":22726,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/22724\/revisions\/22726"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/media\/22725"}],"wp:attachment":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=22724"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=22724"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=22724"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}