![\"\"](\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/07\/23\/derya-uluduz.jpg\" "\\"\\"")
<\/p>\nDerya Ulud\u00fcz<\/p>\n<\/div>\n
Beyin ve v\u00fccut sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in beslenme kurallar\u0131<\/b><\/p>\n
Sa\u011fl\u0131kl\u0131 ya\u011flar t\u00fcketin:<\/strong> Beynimizin ya\u011fa ihtiyac\u0131 var, beyin kat\u0131 dokusunun % 60’\u0131 ya\u011fdan olu\u015fuyor. Ya\u011flar 3 tipten olu\u015fuyor; 1- K\u00f6t\u00fc ya\u011f-doymu\u015f ya\u011f, 2- \u00c7ok k\u00f6t\u00fc ya\u011f-trans ya\u011f, 3- \u0130yi ya\u011f-doymam\u0131\u015f ya\u011f.<\/p>\n Doymu\u015f ya\u011f damar sertli\u011fi ve plak olu\u015fturur ve kan damarlar\u0131 t\u0131kanabilir. Ya\u011f ve \u015feker deposu yiyeceklerin a\u015f\u0131r\u0131 t\u00fcketimi, zevk ve co\u015fku duygusu ile ba\u011flant\u0131l\u0131 opioid resept\u00f6rlerin d\u00fczeyini artt\u0131r\u0131r ve ba\u011f\u0131ml\u0131l\u0131\u011fa zemin haz\u0131rlayabilir. Bu nedenle bu besinleri yedik\u00e7e daha fazla yemek isteriz. Trans ya\u011flar ise en k\u00f6t\u00fc ya\u011flard\u0131r, kimyasal olarak \u00fcretilirler. Margarin, kek, patates cipsi, kek \u00fcr\u00fcnlere raf \u00f6mr\u00fc uzatmak i\u00e7in trans ya\u011flar ekleniyor.<\/p>\n Doymam\u0131\u015f ya\u011flar ise sa\u011fl\u0131k i\u00e7in \u00e7ok iyidir ve kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcrler. 2 temel tipi vard\u0131r. Tekli doymam\u0131\u015f ya\u011flar ve \u00e7oklu doymam\u0131\u015f ya\u011flar. Avokado, zeytinya\u011f\u0131, kanola ya\u011f\u0131, f\u0131st\u0131k ya\u011f\u0131, \u00e7am f\u0131st\u0131\u011f\u0131, badem tekli doymam\u0131\u015f ya\u011f i\u00e7erir. M\u0131s\u0131r ya\u011f\u0131, bal\u0131klar \u00e7oklu doymam\u0131\u015f ya\u011f i\u00e7erir. Somon ve palamut, \u00e7oklu doymam\u0131\u015f ya\u011f ta\u015f\u0131r ve Omega-3’ten zengindir.<\/p>\n Yeterince su i\u00e7in:<\/strong>\u00a0Beynimizin y\u00fczde 80’i sudur, do\u011fru beslenmede ilk kural s\u0131v\u0131 almakt\u0131r. Hafif bir su kayb\u0131 bile v\u00fccutta stres hormonunu artt\u0131r\u0131r. Huzursuz olursunuz, haf\u0131za sorunlar\u0131, kilo art\u0131\u015f\u0131 olur. S\u0131v\u0131 kayb\u0131 cildinizi ya\u015fl\u0131, k\u0131r\u0131\u015f\u0131k g\u00f6sterir. A\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 30 ml ile \u00e7arparak t\u00fcketmeniz gereken s\u0131v\u0131 miktar\u0131n\u0131 bulabilirsiniz. \u00d6rne\u011fin; 60 kilo iseniz 1800 ml su i\u00e7melisiniz.<\/p>\n Tatland\u0131r\u0131c\u0131 kullanmay\u0131n: <\/strong>Yapay tatland\u0131r\u0131c\u0131lar kalorisiz istedi\u011fim kadar t\u00fcketirim demeyin. Diyet i\u00e7eceklerde bulunan tatland\u0131r\u0131c\u0131lar romatizma, mide barsak problemleri, ba\u015f a\u011fr\u0131s\u0131, haf\u0131za sorunlar\u0131 yapabiliyor.<\/p>\n Tuz t\u00fcketimini azalt\u0131n:<\/strong> Tuz v\u00fccudun su tutmas\u0131na, \u00f6deme sebep olur. Tuzda sodyum var. Sodyum ve potasyuma ihtiyac\u0131m\u0131z var ama sodyum fazla ise tansiyon, kilo art\u0131\u015f\u0131, ins\u00fclin direnci olur. Tuz t\u00fcketimini azaltanlar 10 y\u0131l i\u00e7inde kalp ve beyin hastal\u0131klar\u0131ndan \u00f6lme riskini % 25 azalt\u0131yor. Potasyum t\u00fcketimini artt\u0131rmak da \u00f6nemli. Sodyumun iki kat\u0131 kadar potasyum t\u00fcketmeliyiz. Muz, \u0131spanak, kavun, kivi, kuru fasulye, domates, portakal, potasyum a\u00e7\u0131s\u0131ndan zengindir.<\/p>\n Besinler ila\u00e7t\u0131r<\/b><\/p>\n Besinler, moralimizi ve enerjimizi etkiler. Dikkat edin ne zaman fazla kahve i\u00e7se sab\u0131rs\u0131z ve stresli olursunuz, ne zaman \u00e7ikolata yeseniz, hareketli ve mutlu olursunuz. Kahvalt\u0131da simit, po\u011fa\u00e7a gibi karbonhidrat a\u011f\u0131rl\u0131kl\u0131 yerseniz 1 saat sonra dalg\u0131nla\u015f\u0131p uyku haline ge\u00e7ersiniz. Sa\u011fl\u0131kl\u0131 besinleri t\u00fcketmek ise t\u00fcm g\u00fcn enerji verebilir ve dikkatinizi artt\u0131r\u0131r.<\/p>\n Ald\u0131\u011f\u0131n\u0131z kalorileri takip edin:\u00a0<\/strong>Besleyici ama kalorisi d\u00fc\u015f\u00fck diyet, ya\u015flanmay\u0131 geciktirir. \u00c7al\u0131\u015fmalara g\u00f6re beynin haf\u0131za, problem \u00e7\u00f6zme, motor kontrol i\u015flemleri yapan b\u00f6l\u00fcmler az kalorili diyetle daha iyi korunuyor. Kalorileri saymak, kal\u0131c\u0131 kilo vermenin de anahtar\u0131d\u0131r. Tabii kalori azalt\u0131n derken, \u00f6\u011f\u00fcn atlay\u0131n demiyoruz. Zira \u00f6\u011f\u00fcn atlamak tersine metabolizman\u0131z\u0131 yava\u015flat\u0131r.<\/p>\n Yararl\u0131 besinler yiyin:<\/strong> Ceviz, koyu ye\u015fil yaprakl\u0131 besinler gibi y\u00fcksek antitoksidan i\u00e7eren besinler t\u00fcketin. Antitoksidanlar paslanan, ya\u015flanan v\u00fccudunuzu temizler. Antitoksidan\u0131 y\u00fcksek olan yaban mersini i\u00e7in beyin meyvesi deriz. Felce kar\u015f\u0131 \u00f6nleyicidir. Kar\u0131n ya\u011flar\u0131n\u0131 eritir, kolesterol\u00fc d\u00fc\u015f\u00fcr\u00fcr, glikozu dengeler.<\/p>\n Kafein t\u00fcketimini azalt\u0131n:<\/strong> Kafein sadece kahveden olu\u015fmuyor \u00e7ay, kola, \u00e7ikolata, enerji i\u00e7eceklerinde de kafein var. G\u00fcnde maksimum 300 mg kafein alabilirsiniz, 1 fincan kahve yakla\u015f\u0131k 100-125 mg, 1 bardak siyah \u00e7ay 40 mg kafein i\u00e7eriyor. Kafein s\u0131v\u0131 kayb\u0131 yapar ve beyniniz s\u0131v\u0131 olmadan sa\u011fl\u0131kl\u0131 d\u00fc\u015f\u00fcnemez. Kafein beyne kan ak\u0131\u015f\u0131n\u0131 azalt\u0131r. Beyniniz erken ya\u015flan\u0131r. Ama az\u0131 iyi; kahve, Alzheimer geli\u015fmesini, kolon kanseri ve diyabeti \u00f6nl\u00fcyor.portakal, potasyum a\u00e7\u0131s\u0131ndan zengindir.<\/p>\n","protected":false},"excerpt":{"rendered":" N\u00f6roloji Uzman\u0131 Prof. Dr. Derya Ulud\u00fcz, \u201cCildinizin sa\u011fl\u0131\u011f\u0131 do\u011frudan beyninizin sa\u011fl\u0131\u011f\u0131na ba\u011fl\u0131d\u0131r. Harika g\u00f6r\u00fcnen bir cilde sahip olmak i\u00e7in …<\/p>\n","protected":false},"author":1,"featured_media":12538,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[3500,165,3499,875,3501],"class_list":["post-12537","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-besinler","tag-beyin","tag-kafein","tag-yag","tag-yaglar"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/12537","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=12537"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/12537\/revisions"}],"predecessor-version":[{"id":12539,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/12537\/revisions\/12539"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/12538"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12537"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12537"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12537"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"\"](\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/07\/23\/02-beyninizi-8.jpg\" "\\"\\"")
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