{"id":25408,"date":"2022-08-16T03:06:02","date_gmt":"2022-08-16T03:06:02","guid":{"rendered":"https:\/\/haberulus.net\/?p=25408"},"modified":"2022-08-16T03:06:02","modified_gmt":"2022-08-16T03:06:02","slug":"covid-19a-karsi-bagisikligi-guclendiren-beslenme-onerileri","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=25408","title":{"rendered":"Covid-19\u2019a kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren beslenme \u00f6nerileri"},"content":{"rendered":"<p><b>Uzman Diyetisyen Ay\u015fe G\u00fcl G\u00fcven, \u2018\u2018Sonbaharda artaca\u011f\u0131 \u00f6ng\u00f6r\u00fclen vakalara kar\u015f\u0131 maske-mesafe-hijyen ve a\u015f\u0131 kadar dengeli beslenme de \u00e7ok \u00f6nemli. V\u00fccut direncinizi g\u00fc\u00e7l\u00fc tutmak i\u00e7in \u00f6\u011f\u00fcnlerinizi ge\u00e7i\u015ftirmeyin\u2019\u2019 tavsiyesinde bulundu.<\/b><\/p>\n<p><strong>T\u00fcm<\/strong> d\u00fcnyay\u0131 etkilemeye devam eden Covid-19&#8217;dan korunmak i\u00e7in g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin \u00f6nemine dikkat \u00e7eken uzmanlar, \u00f6zellikle dengeli beslenme, kaliteli uyku ile egzersizin v\u00fccut direncinin art\u0131r\u0131lmas\u0131 i\u00e7in en temel unsurlar aras\u0131nda yer ald\u0131\u011f\u0131n\u0131 belirtiyor. \u0130\u015fte Uzman Diyetisyen Ay\u015fe G\u00fcl G\u00fcven&#8217;in, Covid-19&#8217;a kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131m\u0131z\u0131 g\u00fc\u00e7l\u00fc tutabilecek beslenme \u00f6nerileri\u2026<\/p>\n<div><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/08\/15\/02ayse-gul-guven.jpg\" alt=\"\" title=\"\"><\/p>\n<p>Ay\u015fe G\u00fcl G\u00fcven<\/p>\n<\/div>\n<p><b>Kahvalt\u0131<\/b><\/p>\n<p>G\u00fcn\u00fcn ilk \u00f6\u011f\u00fcn\u00fcnde protein i\u00e7erikli se\u00e7imler yapmak sizi g\u00fcn i\u00e7inde daha stabil tutar. At\u0131\u015ft\u0131rmalar\u0131n \u00f6n\u00fcne ge\u00e7er. Bu nedenle klasik kahvalt\u0131 i\u015fe yarar. Yumurta, peynir, zeytin, ceviz, mevsim ye\u015fillikleri ve tam tah\u0131ll\u0131 ekmek gibi\u2026 Tabii \u015fartlar \u00f6nemlidir. Hafta sonu kahvalt\u0131s\u0131 gibi fazla zaman\u0131n\u0131z yoksa i\u015flenmemi\u015f yulaf ezmesi, yo\u011furt, 1 kase mevsim meyvesi ve kuruyemi\u015f ya da keten tohumu gibi ya\u011fl\u0131 tohumlardan da faydalanabilirsiniz. Belki sabah sabah \u00e7ok kalori alamayanlardansan\u0131z s\u00fct eklenmi\u015f kahve ile zihninizi a\u00e7maya ihtiyac\u0131n\u0131z olabilir. Ancak kahvenin pe\u015fi s\u0131ra kontroll\u00fc kuruyemi\u015f ve biraz da meyve eklemek hem g\u00fcn i\u00e7i ihtiyac\u0131n\u0131z olan vitamin, protein ve kalorinin dengeli da\u011f\u0131lmas\u0131n\u0131 hem de sonraki \u00f6\u011f\u00fcnde daha kontroll\u00fc kalman\u0131z\u0131 sa\u011flayacak ve konsantrasyonunuzu art\u0131racakt\u0131r.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/08\/15\/basliksiz-4.jpg\" alt=\"\" title=\"\"><\/p>\n<p><b>\u00d6\u011flen<\/b><\/p>\n<p>Burada ilk dikkat etmeniz gereken t\u00fcketece\u011finiz \u00f6\u011f\u00fcn\u00fcn ak\u015fam yiyece\u011finiz \u00f6\u011f\u00fcnle benzer olmamas\u0131d\u0131r. Besin \u00e7e\u015fitlili\u011fi ve dengesini korumak ad\u0131na \u00f6\u011flen protein i\u00e7erikli bir \u00f6\u011f\u00fcn t\u00fcketecekseniz ak\u015fama sebze a\u011f\u0131rl\u0131kl\u0131 beslenmeniz daha iyi hissettirecektir. \u00d6rne\u011fin \u0131zgara tavuk\/hindinin garnit\u00fcr\u00fc sa\u011fl\u0131kl\u0131 pi\u015firilmi\u015f patates\/bulgur gibi tah\u0131llar\u0131n yan\u0131na sote\/\u0131zgara sebze doyurucu ve besleyici olacakt\u0131r. Ba\u015fka bir g\u00fcn etli kuru fasulyenin yan\u0131na arpa\/pirin\u00e7 pilav\u0131n\u0131 (ula\u015f\u0131labilirse esmer pirin\u00e7) yo\u011furt ve tur\u015fu ile tamamlanabilir. Ayr\u0131ca \u0131zgara somon, sebze garnit\u00fcr ve karabu\u011fday pilav\u0131 ile dengelenebilirken ton bal\u0131kl\u0131 marullu bir sandvi\u00e7 ile de \u00f6\u011fle \u00f6\u011f\u00fcn\u00fc yap\u0131labilir. Yan\u0131na da tatl\u0131 ve taze bir meyve eklenebilir.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/08\/15\/basliksiz-3.jpg\" alt=\"\" title=\"\"><\/p>\n<p><b>Ara \u00f6\u011f\u00fcn<\/b><\/p>\n<p>\u00d6\u011f\u00fcnlerinizde doygunlu\u011funuzu sa\u011flarsan\u0131z ara \u00f6\u011f\u00fcnleri kahve, \u00e7ay ile ge\u00e7irmeniz muhtemel tatland\u0131rmaya ihtiya\u00e7 duyuyorsan\u0131z kuru meyve alternatifleri (kuru erik\/kay\u0131s\u0131\/incir\/\u00fcz\u00fcm) tercih edilebilir. Ancak metabolizmas\u0131 daha \u00e7ok kaloriye ihtiyac\u0131 olan ki\u015filer i\u00e7in f\u0131r\u0131n \u00fcr\u00fcn\u00fc olan tah\u0131ll\u0131 galetalar ile peynir ya da meyve ve yo\u011furt\/kuruyemi\u015f de kan \u015fekerinizi yeniden y\u00fckseltir.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/08\/15\/s-02-yemek.jpg\" alt=\"\" title=\"\"><\/p>\n<p><b>Ak\u015fam<\/b><\/p>\n<p>Yatmadan 2 ila 4 saat \u00f6ncesinde besin al\u0131m\u0131n\u0131 sonland\u0131rmak kaliteli bir uykuyu da beraberinde getirir. G\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in gece uykunuzu alman\u0131z da \u00f6nemli \u00e7\u00fcnk\u00fc siz uyurken v\u00fccudunuz h\u00fccrelerini bak\u0131ma alacak ve sizi ertesi g\u00fcne haz\u0131rlamak i\u00e7in \u00e7al\u0131\u015fmaya devam ediyor olacak. Bu nedenle g\u00fcn\u00fcn son \u00f6\u011f\u00fcn\u00fc olarak d\u00fc\u015f\u00fcn\u00fclebilir. Ak\u015fama et\/kemik suyu ile haz\u0131rlanm\u0131\u015f bir \u00e7orba ekleyebilir ya da ana \u00f6\u011f\u00fcn\u00fcn yan\u0131na tam tah\u0131ll\u0131 makarna, pilav alternatiflerini ekleyebilirsiniz. Yo\u011furtlu ve baharatlarla zenginle\u015ftirilmi\u015f zeytinya\u011fl\u0131 bir sebze yeme\u011fi hafif bir ana \u00f6\u011f\u00fcn olacakt\u0131r. Sebze yemeklerinin yan\u0131na yak\u0131\u015fan yo\u011furda sar\u0131msak ekleyip lezzetini ve ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccrelerinizi kuvvetlendirebilirsiniz. O kadar u\u011fra\u015facak vaktiniz yoksa sebze yemeklerinizi pi\u015firirken i\u00e7ine bulgur, arpa, kepekli pirin\u00e7 eklemeyi de deneyebilirsiniz.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/08\/15\/02-egzersiz-21-1.jpg\" alt=\"\" title=\"\"><\/p>\n<p><b>Dikkat<\/b><\/p>\n<p>Sa\u011fl\u0131kl\u0131 olmak zihinsel ve bedensel olan bir b\u00fct\u00fcnl\u00fck halidir. Bu nedenle ara da kendinizi motive eden \u015feylere de vakit ay\u0131r\u0131n. Bak\u0131\u015f a\u00e7\u0131n\u0131z\u0131 geni\u015fletecek bir kitap, a\u00e7\u0131k havada yap\u0131lan bir y\u00fcr\u00fcy\u00fc\u015f belki de sevdiklerinizle ge\u00e7irece\u011finiz bir zaman sa\u011fl\u0131\u011f\u0131n\u0131za \u00f6nemli katk\u0131lar sa\u011flayacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Uzman Diyetisyen Ay\u015fe G\u00fcl G\u00fcven, \u2018\u2018Sonbaharda artaca\u011f\u0131 \u00f6ng\u00f6r\u00fclen vakalara kar\u015f\u0131 maske-mesafe-hijyen ve a\u015f\u0131 kadar dengeli beslenme de \u00e7ok \u00f6nemli &#8230;<\/p>\n","protected":false},"author":1,"featured_media":25409,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[82,1198,762,4566,5747],"class_list":["post-25408","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-gun","tag-kuru","tag-ogun","tag-sebze","tag-yanina"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/25408","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=25408"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/25408\/revisions"}],"predecessor-version":[{"id":25410,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/25408\/revisions\/25410"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/25409"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=25408"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=25408"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=25408"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}