{"id":102783,"date":"2023-06-22T02:51:03","date_gmt":"2023-06-22T02:51:03","guid":{"rendered":"https:\/\/haberulus.net\/?p=102783"},"modified":"2023-06-22T02:51:03","modified_gmt":"2023-06-22T02:51:03","slug":"yazin-bu-besinlerle-hem-cildinizi-koruyun-hem-de-yag-yakin","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=102783","title":{"rendered":"Yaz\u0131n bu besinlerle hem cildinizi koruyun hem de ya\u011f yak\u0131n"},"content":{"rendered":"

Yaz aylar\u0131nda her ne kadar D vitamini kayna\u011f\u0131 olsa da g\u00fcne\u015ften bilin\u00e7li faydalanmal\u0131y\u0131z. Uzmanlar; g\u00fcne\u015f \u0131\u015f\u0131nlar\u0131n\u0131n dik geldi\u011fi 10.00-15.00 saatleri aras\u0131nda g\u00fcne\u015f kremi kullanmadan 15-20 dakika g\u00fcne\u015flenmenin D vitamini almak i\u00e7in yeterli oldu\u011funu, \u00f6te yandan baz\u0131 besinlerin de g\u00fcne\u015fin zararl\u0131 \u0131\u015f\u0131nlar\u0131ndan cildimizi ve g\u00f6zlerimizi korumam\u0131za yard\u0131mc\u0131 olabilece\u011fini belirtiyor. Bu arada ya\u011f yakmak i\u00e7in de baz\u0131 besinlerden destek alabilece\u011fimizi hat\u0131rlatan Uzman Diyetisyen Ay\u015fe G\u00fcl G\u00fcven; yaz aylar\u0131nda g\u00fcne\u015fin zararl\u0131 \u0131\u015f\u0131nlar\u0131ndan korunmam\u0131za ve kilo vermemize destek sa\u011flayan o besinleri ve faydalar\u0131n\u0131 \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n

\"\"<\/p>\n

Ay\u015fe G\u00fcl G\u00fcven<\/p>\n<\/div>\n

Peynir, yumurta, mantar<\/span><\/b><\/p>\n

G\u00fcne\u015f D vitamininin as\u0131l kayna\u011f\u0131d\u0131r. D vitamini adeta bir hormon gibi \u00e7al\u0131\u015farak ruh halini iyile\u015ftirebilir, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 kuvvetlendirir, y\u0131llar ge\u00e7tik\u00e7e y\u0131pranan kemiklerimizi g\u00fc\u00e7lendirir ve deri alt\u0131nda biriken ya\u011flar\u0131 yakman\u0131z\u0131 kolayla\u015ft\u0131r\u0131r. Fark ederseniz \u00e7o\u011fumuz yaz\u0131n daha kolay kilo vermeye ba\u015flar\u0131z. G\u00fcncel bilimsel \u00e7al\u0131\u015fmalarda g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131n\u0131n ya\u011f h\u00fccrelerini k\u00fc\u00e7\u00fcltt\u00fc\u011f\u00fcn\u00fc g\u00f6stermektedir. Obez bireylerde D vitamini eksikli\u011fi s\u0131k g\u00f6r\u00fcl\u00fcr. Ya\u011fl\u0131 so\u011fuk su bal\u0131klar\u0131, yumurta, mantar, yo\u011furt, peynir gibi past\u00f6rize s\u00fct \u00fcr\u00fcnleri D vitamini kayna\u011f\u0131d\u0131r. G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131na \u00e7ok fazla maruz kalmak oksidasyon ve inflamasyonu art\u0131rarak h\u00fccre formunu bozar. \u00d6l\u00e7\u00fcl\u00fc g\u00fcne\u015flenip, besinlerden de destek alarak D vitamini ihtiyac\u0131n\u0131z\u0131 sa\u011fl\u0131kl\u0131
bir \u015fekilde kar\u015f\u0131layabilirsiniz.<\/p>\n

Avokado, m\u0131s\u0131r, kay\u0131s\u0131, limon, kavun, \u00e7ilek, domates<\/span><\/b><\/p>\n

Bu g\u0131dalar yenilebilir g\u00fcne\u015f kremleridir. Hepsi g\u00fcne\u015f yan\u0131klar\u0131ndan ve k\u0131r\u0131\u015f\u0131kl\u0131klardan korunman\u0131za destek sa\u011flayabilir. \u00c7\u00fcnk\u00fc cilt hasarlar\u0131yla sava\u015fan antioksidan i\u00e7erirler. Antioksidanlar ksantofiller ve karotenler olmak \u00fczere iki ana kategoriye ayr\u0131l\u0131r. Ksantofiller m\u0131s\u0131r, yaz kaba\u011f\u0131, ananas, muz, sar\u0131 armut, sar\u0131 elma ve limonda; karotenler ise kavun, havu\u00e7, kay\u0131s\u0131, tatl\u0131 patates, domateste bulunur. Karotenoidler di\u011fer polifenollerle ciltte birikerek g\u00fcne\u015f i\u015f\u0131nlar\u0131na kar\u015f\u0131 bir kalkan g\u00f6revi \u00fcstlenir. Karpuzdaki likopen domatesten daha fazla bulunur, UVA ve UVB \u0131\u015f\u0131nlar\u0131n\u0131 emerek cildi g\u00fcne\u015fin zararl\u0131 etkilerinden korur. K\u0131rm\u0131z\u0131 \u00fcz\u00fcmdeki resveratrol veya \u00e7ilek, b\u00f6\u011f\u00fcrtlen gibi meyvelerdeki ellagik asit gibi polifenoller de g\u00fcne\u015f korumas\u0131 olu\u015fturur.<\/p>\n

\"\"<\/p>\n

Biber \u00e7e\u015fitleri ve k\u00fc\u00e7\u00fck taneli meyveler<\/span><\/b><\/p>\n

Biberler ve \u00e7ilek, yabanmersini, b\u00f6\u011f\u00fcrtlen, dut, kiraz gibi k\u00fc\u00e7\u00fck taneli meyveler zengin C vitamini ve polifenol i\u00e7erikleriyle g\u00fcne\u015fin yol a\u00e7t\u0131\u011f\u0131 k\u0131r\u0131\u015f\u0131kl\u0131k ve cilt kurulu\u011fuyla m\u00fccadele eder.<\/p>\n

Ya\u011fl\u0131 bal\u0131klar<\/span><\/b><\/p>\n

Omega 3 zengini, hamsi, sardalya, somon, uskumru, ton gibi bal\u0131klar ya\u011f yakman\u0131z\u0131 ve kilo vermenizi kolayla\u015ft\u0131r\u0131r. V\u00fccudumuzda her g\u00fcn olu\u015fan serbest radikalleri etkisizle\u015ftirebilen, inflamasyonu \u00f6nleyebilen besinlerdir. Bu bal\u0131klar ya\u011flanmay\u0131 art\u0131ran ve bir stres hormonu olan kortizol d\u00fczeylerinde d\u00fc\u015fme sa\u011flar.<\/p>\n

Zeytinya\u011f\u0131<\/span><\/b><\/p>\n

Kalp, beyin, karaci\u011fer, akci\u011fer neredeyse t\u00fcm h\u00fccrelerimizi koruyan ve bir\u00e7ok yarar\u0131 olan zeytinya\u011f\u0131 do\u011fru kullan\u0131ld\u0131\u011f\u0131nda g\u00f6bek \u00e7evresi ya\u011f\u0131n\u0131 da azalt\u0131r, metabolik h\u0131z\u0131 art\u0131r\u0131r ve kilo vermeyi kolayla\u015ft\u0131r\u0131r. Sizi tok tutmaya yard\u0131mc\u0131 olan GLP-1 hormonu sal\u0131n\u0131m\u0131n\u0131 te\u015fvik eder.<\/p>\n

\"\"<\/p>\n

Yo\u011furt<\/span><\/b><\/p>\n

Yeti\u015fkinler i\u00e7in s\u00fct \u00fcr\u00fcnlerinin en sa\u011fl\u0131kl\u0131s\u0131 olan evde mayalanm\u0131\u015f yo\u011furt iyi bir protein, potasyum ve kalsiyum kayna\u011f\u0131d\u0131r. Bilimsel \u00e7al\u0131\u015fmalar g\u00f6steriyor ki tam ya\u011fl\u0131 yo\u011furt ya\u011f kayb\u0131n\u0131 destekler, kilo verimi s\u00fcrecinde kaslar\u0131 koruyabilir ve doygunluk sa\u011flar. Ba\u011f\u0131rsaklardaki yararl\u0131 bakterilerin \u00e7o\u011funlukta olmas\u0131na katk\u0131 sa\u011flar.<\/p>\n

Keten tohumu ve ceviz<\/span><\/b><\/p>\n

Bitkisel Omega 3 ve cildi koruyan antioksidan E vitamini kayna\u011f\u0131d\u0131r. Kavrulmam\u0131\u015f kuruyemi\u015fler\/ya\u011fl\u0131 yemi\u015fler ve ya\u011fl\u0131 tohumlardan zengin beslenmek h\u00fccre sa\u011fl\u0131\u011f\u0131 i\u00e7in en \u00f6nemli noktalardand\u0131r. Faydal\u0131 ya\u011f asitleri h\u00fccrenin yap\u0131s\u0131na kat\u0131l\u0131r, ileti\u015fimi kuvvetlendirir, glikoz metabolizmas\u0131n\u0131 ola\u011fan ritmine d\u00f6n\u00fc\u015f\u00fcn\u00fc kolayla\u015ft\u0131r\u0131r.<\/p>\n

Su<\/span><\/b><\/p>\n

T\u00fcm besinlerin yan\u0131 s\u0131ra cildinizin as\u0131l dostunun su oldu\u011funu unutmay\u0131n. Yaz\u0131n g\u00fcne\u015fin zararl\u0131 \u0131\u015f\u0131nlar\u0131ndan korunmak i\u00e7in \u00f6nceli\u011finiz her zaman su t\u00fcketimi olmal\u0131. Cildinizin daha parlak g\u00f6r\u00fcnmesi ve k\u0131r\u0131\u015f\u0131kl\u0131klar\u0131n olu\u015fmamas\u0131 i\u00e7in g\u00fcnl\u00fck en az 2,5-3 litre s\u0131v\u0131 t\u00fcketimi \u00f6nemlidir. Yeterli su t\u00fcketimi formda kalman\u0131z\u0131 da sa\u011flar.<\/p>\n","protected":false},"excerpt":{"rendered":"

Baz\u0131 besinler v\u00fccuda pek \u00e7ok a\u00e7\u0131dan yarar sa\u011flayabiliyor. Uzman Diyetisyen Ay\u015fe G\u00fcl G\u00fcven bu kez, yaz aylar\u0131nda bir yandan sa\u011fl\u0131\u011f\u0131n\u0131za iyi gelen bir yandan g\u00fcne\u015fin zararl\u0131 \u0131\u015f\u0131nlar\u0131ndan korunman\u0131za yard\u0131mc\u0131 olan bir yandan da kilo vermenizi kolayla\u015ft\u0131ran besinlere dikkat \u00e7ekti\u2026<\/p>\n","protected":false},"author":1,"featured_media":102784,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[8329,1296,1155,4099,875],"class_list":["post-102783","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-cildi","tag-d-vitamini","tag-gunes","tag-hucre","tag-yag"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/102783","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=102783"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/102783\/revisions"}],"predecessor-version":[{"id":102785,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/102783\/revisions\/102785"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/102784"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=102783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=102783"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=102783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}