Diyetisyen Hande Selin Ok, sa\u011fl\u0131kl\u0131 sa\u00e7lara sahip olman\u0131n yollar\u0131ndan birinin de besin kaynakl\u0131 oldu\u011funu s\u00f6yledi. Sa\u011fl\u0131kl\u0131, parlak, g\u00fcr sa\u00e7lara sahip olmak i\u00e7in protein, vitamin ve mineralden zengin g\u0131dalarla beslenmenin \u00f6nemine dikkat \u00e7eken Ok, “Sa\u00e7 derisinin kurumamas\u0131, sa\u00e7lar\u0131n d\u00f6k\u00fclmemesi, k\u0131r\u0131lmamas\u0131, mat olmamas\u0131 i\u00e7in elbette ki \u015fampuan\u0131n, bak\u0131m \u00fcr\u00fcnlerinin de do\u011fru se\u00e7ilmesi gerekiyor. Ama sadece bunlar yetmez, g\u00fcr, hacimli, parlak g\u00f6r\u00fcn\u00fcme sahip sa\u011fl\u0131kl\u0131 sa\u00e7lar i\u00e7in sa\u00e7 yap\u0131s\u0131n\u0131 koruyup g\u00fc\u00e7lendirecek g\u0131dalar\u0131 sofran\u0131zdan eksik etmeyin” dedi.
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Sadece kad\u0131nlar\u0131n de\u011fil erkeklerin de parlak ve g\u00fc\u00e7l\u00fc, d\u00f6k\u00fclmeyen, k\u0131r\u0131lmayan, \u00e7abuk uzayan sa\u00e7lara sahip olmak istedi\u011fini belirten Ac\u0131badem Kent Hastanesi Beslenme ve Diyet Uzman\u0131 Hande Selin Ok, yetersiz beslenmenin sa\u00e7 sa\u011fl\u0131\u011f\u0131n\u0131 da olumsuz etkiledi\u011fini s\u00f6yledi. Dengeli beslenmenin \u00f6neminin sa\u00e7 sa\u011fl\u0131\u011f\u0131nda da ortaya \u00e7\u0131kt\u0131\u011f\u0131n\u0131 vurgulayan diyetisyen Ok, “Sa\u00e7lar \u00e7ok d\u00f6k\u00fcl\u00fcyor, \u00e7abuk k\u0131r\u0131l\u0131yorsa, ge\u00e7 uzuyor, parlam\u0131yorsa beslenmemizde hatalar ya da eksiklikler olabilir. Sa\u011fl\u0131kl\u0131 sa\u00e7lara giden yol mideden ge\u00e7iyor. Sa\u011fl\u0131kl\u0131 sa\u00e7lar i\u00e7in yeterli proteini almak \u015fart. Sa\u00e7\u0131n yap\u0131s\u0131n\u0131n y\u00fczde 80\u2019nini keratin adl\u0131 protein olu\u015fturuyor, sa\u00e7 yap\u0131s\u0131nda da do\u011fal olarak bulunuyor. Sa\u00e7 tellerini kal\u0131nla\u015ft\u0131r\u0131p k\u0131r\u0131lmalar\u0131 azaltan, sa\u00e7lar\u0131n daha parlak ve canl\u0131 g\u00f6r\u00fcn\u00fcme sahip olmas\u0131n\u0131 sa\u011flayan keratini t\u00fcm tah\u0131l \u00fcr\u00fcnlerinden, s\u00fct, yo\u011furt, yumurta, havu\u00e7, brokoli, fasulye, kabuklu yemi\u015fler t\u00fcketerek sa\u011flayabilirsiniz. Omega-3, 6, 9 esansiyel ya\u011f asitlerinin eksikli\u011fi sa\u00e7 d\u00f6k\u00fclmesine yol a\u00e7ar. Palamut, somon; uskumru, semizotu, kabak \u00e7ekirde\u011fi, keten tohumu iyi birer omega-3 kayna\u011f\u0131d\u0131r. A, D, C, B 6, B 12 vitaminleri, demir, selenyum, bak\u0131r, \u00e7inko gibi minerallerden zengin besinler sa\u00e7 dostudur.” diye konu\u015ftu.<\/p>\n
Sa\u00e7lar i\u00e7in vitamin ve minareller
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Diyetisyen Ok, sa\u011fl\u0131kl\u0131 sa\u00e7lar i\u00e7in hangi vitamin ve minerallerin al\u0131nmas\u0131 gerekti\u011fini anlatt\u0131. B6 vitamininin sa\u00e7 derisinin h\u00fccre olu\u015fmas\u0131n\u0131 destekleyip oksijenlenmesine yard\u0131mc\u0131 oldu\u011funu belirten Ok, “Bu sa\u00e7 \u00fcretmeyi destekleyen bir vitamindir. Kuru baklagillerde \u00f6zellikle de nohutta, s\u00fct ve s\u00fct \u00fcr\u00fcnlerinde, k\u0131rm\u0131z\u0131 ve beyaz ette, deniz \u00fcr\u00fcnlerinde, yumurta, s\u00fct ve s\u00fct \u00fcr\u00fcnlerinde, bezelye, \u0131spanak, havu\u00e7ta, t\u00fcm tah\u0131llarda, kabuklu kuru yemi\u015flerde bulunur. V\u00fccudun t\u00fcm h\u00fccrelerine oldu\u011fu gibi sa\u00e7 k\u00f6klerine de besin sa\u011flayarak sa\u00e7lar\u0131n uzamas\u0131n\u0131 B12 vitamini destekler. B 12 en \u00e7ok karides, midye gibi kabuklu deniz \u00fcr\u00fcnlerinde, yo\u011furt, peynir gibi s\u00fct \u00fcr\u00fcnlerinde, ya\u011fs\u0131z s\u0131\u011f\u0131r etinde, alabal\u0131kta, ton bal\u0131\u011f\u0131nda bolca bulunur.” dedi.
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Diyetisyen Hande Selin Ok, s\u00f6zlerini \u015f\u00f6yle s\u00fcrd\u00fcrd\u00fc: “\u00c7inko ve demir eksikli\u011fi de sa\u00e7 d\u00f6k\u00fclmesi nedenidir. \u00c7inko i\u00e7in bal\u0131k, kabuklu deniz \u00fcr\u00fcnleri, yo\u011furt peynir gibi s\u00fct \u00fcr\u00fcnleri, k\u00fcmes hayvanlar\u0131, k\u0131rm\u0131z\u0131 et, yer f\u0131st\u0131\u011f\u0131, ceviz, kabak \u00e7ekirde\u011fi t\u00fcketebilirsiniz. Paz\u0131, \u0131spanak, br\u00fcksel lahanas\u0131, lahana, brokoli, ku\u015fkonmaz gibi sebzeleri, kurubaklagilleri, kuru kay\u0131s\u0131 gibi meyve kurular\u0131n\u0131, ya\u011fl\u0131 tohumlar\u0131, domates, k\u0131rm\u0131z\u0131 et, yumurta ve pekmez demirden zengin yiyeceklerdendir. Sa\u00e7 derisinin canlanmas\u0131nda ve kepe\u011fin \u00f6nlenmesinde etkili olan mineral selenyumdur. Selenyumu so\u011fan, sar\u0131msak, turp, mantar, kereviz, lahana, salatal\u0131k, bal\u0131k, tam tah\u0131llar, yumurtadan, ay \u00e7ekirde\u011finden sa\u011flayabilirsiniz. Bak\u0131r eksikli\u011fi de sa\u00e7 d\u00f6k\u00fclmesine yol a\u00e7abilir. Kuru baklagiller, tam tah\u0131llar, kuru meyveler, karaci\u011fer, deniz \u00fcr\u00fcnleri, patates, ya\u011fl\u0131 tohumlar bak\u0131n mineralini alabilece\u011finiz yiyeceklerdir. A vitamini sa\u00e7 d\u00f6k\u00fclmesine kar\u015f\u0131 koruyucu bir vitamindir. Sa\u00e7 tellerinin yenilenmesini sa\u011flar. K\u0131rm\u0131z\u0131 etlerde, bal\u0131kta, yumurtada, s\u00fct ve yo\u011furtta, maydanoz, roka, tere, brokoli, \u0131spanak gibi sebzelerde, kavun, kay\u0131s\u0131, \u015feftali gibi meyvelerde bulunur. Kan ak\u0131\u015f\u0131n\u0131 h\u0131zland\u0131rarak sa\u00e7lar\u0131n h\u0131zl\u0131 uzamas\u0131na destek veren E vitaminidir. Yer f\u0131st\u0131\u011f\u0131, ay \u00e7ekirde\u011fi, ye\u015fil yaprakl\u0131 sebzeler ve bitkisel ya\u011flar \u00f6nemli E vitamini kaynaklar\u0131d\u0131r. Sa\u00e7 sa\u011fl\u0131\u011f\u0131n\u0131 korumak i\u00e7in magnezyum olmazsa olmaz minerallerdendir. Magnezyum kuru baklagillerde, et, s\u00fct yumurtada, bal\u0131kta, tam tah\u0131llarda, kabak \u00e7ekirde\u011finde, ay \u00e7ekirde\u011finde, fasulye, patates, brokolide, \u00e7ikolatada bulunur. D vitamini de sa\u00e7 i\u00e7in gerekli vitaminlerin ba\u015f\u0131nda gelir. Do\u011fru zamanda g\u00fcne\u015flenerek v\u00fccudunuzun D vitamini sentezi yapmas\u0131n\u0131 sa\u011flayabilir, D vitamini i\u00e7in peynir, s\u00fct, yumurta sar\u0131s\u0131, ya\u011fl\u0131 bal\u0131klar t\u00fcketebilirsiniz. Sa\u00e7lar\u0131n g\u00fcr ve parlak olmas\u0131nda C vitamininin \u00f6nemli bir yeri vard\u0131r. Sa\u00e7 derisindeki kan dola\u015f\u0131m\u0131n\u0131n desteklenmesinde g\u00f6rev al\u0131r, bu da sa\u00e7lar\u0131n mat ve kuru olmas\u0131n\u0131 \u00f6nler. En \u00f6nemli C vitamini kaynaklar\u0131 ye\u015fil ve k\u0131rm\u0131z\u0131 biber, ye\u015fil yaprakl\u0131 sebzeler, domates, turun\u00e7giller, kivi, \u00e7ilek, ku\u015fburnu, patatestir. Sofram\u0131zda bu vitamin ve mineral zengini yiyeceklere yer vererek genel sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korudu\u011fumuz gibi sa\u011fl\u0131kl\u0131, canl\u0131, parlak sa\u00e7lara sahip olabiliriz.”
<\/p>\n","protected":false},"excerpt":{"rendered":"
Diyetisyen Hande Selin Ok, sa\u011fl\u0131kl\u0131 sa\u00e7lara sahip olman\u0131n yollar\u0131ndan birinin de besin kaynakl\u0131 oldu\u011funu s\u00f6yledi. Sa\u011fl\u0131kl\u0131, parlak, g\u00fcr sa\u00e7lara sahip olmak i\u00e7in protein, vitamin ve mineralden zengin g\u0131dalarla beslenmenin \u00f6nemine dikkat \u00e7eken Ok, “Sa\u00e7 derisinin kurumamas\u0131, sa\u00e7lar\u0131n d\u00f6k\u00fclmemesi, k\u0131r\u0131lmamas\u0131, mat olmamas\u0131 i\u00e7in elbette ki \u015fampuan\u0131n, bak\u0131m \u00fcr\u00fcnlerinin de do\u011fru se\u00e7ilmesi gerekiyor. Ama sadece bunlar yetmez,…<\/p>\n","protected":false},"author":1,"featured_media":24438,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","footnotes":""},"categories":[2],"tags":[],"class_list":["post-24437","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\/24437","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=24437"}],"version-history":[{"count":1,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/24437\/revisions"}],"predecessor-version":[{"id":24439,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/posts\/24437\/revisions\/24439"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=\/wp\/v2\/media\/24438"}],"wp:attachment":[{"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=24437"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=24437"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.egemtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=24437"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}