{"id":35650,"date":"2022-09-03T02:51:27","date_gmt":"2022-09-03T02:51:27","guid":{"rendered":"https:\/\/haberulus.net\/?p=35650"},"modified":"2022-09-03T02:51:27","modified_gmt":"2022-09-03T02:51:27","slug":"saglikli-oldugumuzu-gosteren-7-isaret","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=35650","title":{"rendered":"Sa\u011fl\u0131kl\u0131 oldu\u011fumuzu g\u00f6steren 7 i\u015faret"},"content":{"rendered":"<p><b>D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc\u2019n\u00fcn sa\u011fl\u0131\u011f\u0131; \u201cyaln\u0131zca hastal\u0131k veya sakatl\u0131\u011f\u0131n olmay\u0131\u015f\u0131 de\u011fil; fiziksel zihinsel ve sosyal y\u00f6nden tam bir iyilik hali\u201d \u015feklinde tan\u0131mlad\u0131\u011f\u0131n\u0131 hat\u0131rlatan Prof. Dr. Derya Ulud\u00fcz, bu tan\u0131ma uyup uymad\u0131\u011f\u0131n\u0131z\u0131 \u00f6\u011frenmenizi sa\u011flayacak ipu\u00e7lar\u0131na dikkat \u00e7ekti.<\/b><\/p>\n<p>G\u00fcn\u00fcm\u00fczde insanlar fiziksel olarak hi\u00e7bir sorunlar\u0131 yoksa genellikle kendilerini sa\u011fl\u0131kl\u0131 olarak kabul ederler.\u00a0 Ancak uzmanlara g\u00f6re sa\u011fl\u0131kl\u0131 olmak i\u00e7in bu do\u011fru bir kriter de\u011fil. Zira fiziksel olarak sa\u011fl\u0131\u011f\u0131n\u0131z bozuk oldu\u011funda bu durum zihinsel, duygusal veya ruhsal sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 da olumsuz etkiler. Ayn\u0131 \u015fekilde ruhsal veya zihinsel sa\u011fl\u0131\u011f\u0131n\u0131zda sorun varsa bu durum bir s\u00fcre sonra fiziksel sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7ar. Peki genel olarak sa\u011fl\u0131k durumunuzun yolunda olup olmad\u0131\u011f\u0131n\u0131 nas\u0131l anlars\u0131n\u0131z? N\u00f6roloji Uzman\u0131 Prof. Dr. Derya Ulud\u00fcz, az \u00e7ok bunu anlaman\u0131z\u0131 sa\u011flayacak i\u015faretleri \u015f\u00f6yle s\u0131ralad\u0131\u2026<\/p>\n<div><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/09\/02\/07derya-doktor-hsonu.jpg\" alt=\"\" title=\"\"><\/p>\n<p>Prof. Dr. Derya Ulud\u00fcz<\/p>\n<\/div>\n<p><b>1- \u00c7e\u015fitli ama sa\u011fl\u0131kl\u0131 g\u0131dalar\u0131 tercih etmek<\/b><\/p>\n<p><strong>Genel <\/strong>anlamda yap\u0131lan diyetlere bakt\u0131\u011f\u0131m\u0131zda belirli yiyeceklerin diyet d\u0131\u015f\u0131nda kald\u0131\u011f\u0131n\u0131 g\u00f6r\u00fcr\u00fcz. Fakat renkli ve i\u015flenmemi\u015f bir beslenme \u015fekli, ihtiyac\u0131n\u0131z olan t\u00fcm besinleri ve vitaminleri alman\u0131za yard\u0131mc\u0131 olur. S\u0131k s\u0131k haz\u0131r g\u0131dalar yerine tencere yeme\u011fi, hormonlu, tar\u0131m ila\u00e7l\u0131 ve mevsim d\u0131\u015f\u0131 sebze-meyve yerine daha \u00e7ok organik ve mevsim sebze-meyve t\u00fcketiyorsan\u0131z bu sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrd\u00fc\u011f\u00fcn\u00fcz anlam\u0131na gelir.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/09\/02\/dokuzisaret-26.jpg\" alt=\"\" title=\"\"><\/p>\n<p><b>2- V\u00fccudun ihtiya\u00e7 duydu\u011fu kadar kalori almak<\/b><\/p>\n<p><strong>D\u00fcnyan\u0131n <\/strong>bir\u00e7ok k\u00fclt\u00fcr\u00fcnde insanlar sa\u011fl\u0131kl\u0131 beslenmeyi kalori hesab\u0131 yapmak \u015feklinde d\u00fc\u015f\u00fcn\u00fcr. Fakat ger\u00e7ek olan \u015fu ki; herkesin ya\u015fa, cinsiyete ve aktivite d\u00fczeyine g\u00f6re de\u011fi\u015fen farkl\u0131 kalori ihtiya\u00e7lar\u0131 vard\u0131r. Az kalori almak de\u011fil, v\u00fccudunuzun ihtiya\u00e7 duydu\u011fu kaloriyi almak ger\u00e7ekten sa\u011fl\u0131kl\u0131 oldu\u011funuzun bir g\u00f6stergesidir. \u0130htiyac\u0131n\u0131z olan kaloriyi almad\u0131\u011f\u0131n\u0131z takdirde g\u00fcnl\u00fck besin ihtiyac\u0131n\u0131n al\u0131nmas\u0131 zorla\u015f\u0131r, bitkinlik ve v\u00fccudunuzda a\u011fr\u0131 gibi olumsuz tablolar ba\u015f g\u00f6sterebilir.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/09\/02\/basliksiz-2.jpg\" alt=\"\" title=\"\"><\/p>\n<p><b>3- \u00c7alar saat olmadan uyanmak<\/b><\/p>\n<p><strong>Sa\u011fl\u0131kl\u0131 <\/strong>olmak i\u00e7in yeti\u015fkin bir insana g\u00fcnde 7 ila 8 saat yeterlidir. Yetersiz uyku v\u00fccut ve beyin sa\u011fl\u0131\u011f\u0131n\u0131z a\u00e7\u0131s\u0131ndan tamiri g\u00fc\u00e7 sonu\u00e7lar do\u011furabilir. Alzheimer, obezite, fel\u00e7 ve diyabet bunlardan sadece birka\u00e7\u0131d\u0131r. Ge\u00e7 saatlerde yatmay\u0131p, kendinizi alarm kurmadan uyanmaya al\u0131\u015ft\u0131rd\u0131ysan\u0131z v\u00fccudunuz yeterli uykuyu al\u0131r ve dinlenerek uyan\u0131rs\u0131n\u0131z. Bu fikir baz\u0131 ki\u015filere zor gelebilir ama ertelenen alarm\u0131n beyne ve v\u00fccuda daha fazla yorgunluk verdi\u011fini alarms\u0131z uyanmaya ba\u015flad\u0131klar\u0131nda daha net g\u00f6r\u00fcrler. Ortalama bir s\u00fcrede \u201ckabaca 10 ila 20 dakika i\u00e7erisinde\u201d uykuya dalmak uyku d\u00fczeninizin dolay\u0131s\u0131yla sa\u011fl\u0131\u011f\u0131n\u0131z\u0131n iyi oldu\u011funa sa\u011fl\u0131\u011f\u0131n\u0131z\u0131n iyi oldu\u011funu g\u00f6sterir.<\/p>\n<p><img decoding=\"async\" src=\"https:\/\/i01.sozcucdn.com\/wp-content\/uploads\/2022\/09\/02\/dokuzisaret-39.jpg\" alt=\"\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<p><b>4- \u0130ki kat merdiveni tempolu \u00e7\u0131kmak<\/b><\/p>\n<p><strong>Sa\u011fl\u0131k <\/strong>i\u00e7in \u00f6nerilen egzersiz miktar\u0131 haftal\u0131k 150 dakikal\u0131k orta dereceli aktivitedir. Bunu \u015f\u00f6yle ifade edebiliriz\u2026 Durmadan iki kat merdiveni \u00e7\u0131kabiliyorsan\u0131z ve kendinizi iyi hissediyorsan\u0131z, bu orta d\u00fczeyde bir efordur.<\/p>\n<p><b>5- Enerjik olmak<\/b><\/p>\n<p><strong>Sa\u011fl\u0131k<\/strong> dendi\u011finde ilk akla gelen kelimelerden biri enerjidir. \u0130stediklerinizi yapabilmek i\u00e7in yeterli enerjiye sahip olmak genellikle sa\u011fl\u0131\u011f\u0131n\u0131z\u0131n yerinde oldu\u011funun bir i\u015faretidir.<\/p>\n<p><b>6- T\u00fcm duygular\u0131 kucaklamak<\/b><\/p>\n<p><strong>Her<\/strong> zaman s\u00f6yl\u00fcyoruz; duygusal sa\u011fl\u0131k, fiziksel sa\u011fl\u0131k kadar \u00f6nemlidir. Olumlu t\u00fcm duygular ancak olumsuz kar\u015f\u0131l\u0131klar\u0131yla anlam kazan\u0131r. \u00d6rne\u011fin ac\u0131 \u00e7ekerken sa\u011fl\u0131kl\u0131 olman\u0131n ne bulunmaz bir nimet oldu\u011funu daha iyi kavrars\u0131n\u0131z. T\u00fcm duygular\u0131 kucaklamay\u0131, olumsuz duygularla m\u00fccadeleyi ve onlar\u0131 y\u00f6netebilmeyi biliyorsan\u0131z bu sa\u011fl\u0131kl\u0131s\u0131n\u0131z demektir.<\/p>\n<p><b>7- G\u00f6beklenmeyi engellemek<\/b><\/p>\n<p><strong>Bel<\/strong> \u00e7evrenizin geni\u015fli\u011fini boyunuza b\u00f6l\u00fcn\u00a0 \u00e7\u0131kan sonu\u00e7 hastal\u0131k riskinizi ele verir.<\/p>\n<p><strong>\u00d6rne\u011fin: <\/strong><\/p>\n<p>Bel \u00e7evresi: 70 cm<\/p>\n<p>Boy: 167<\/p>\n<p>70 \/ 167= 0,41<\/p>\n<p><strong>De\u011ferlendirme:<\/strong><\/p>\n<p>0.4 \u2013 0.49 aras\u0131: Normal<\/p>\n<p>0.5 \u2013 0.59 aras\u0131: Riskli<\/p>\n<p>0.6 ve \u00fczeri: \u0130\u00e7 organlar\u0131n\u0131z\u0131n ya\u011flanm\u0131\u015f oldu\u011funu, kalp hastal\u0131klar\u0131 ve diyabet a\u00e7\u0131s\u0131ndan riskinizin y\u00fcksek oldu\u011funu g\u00f6sterir.<\/p>\n<p>\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc\u2019n\u00fcn sa\u011fl\u0131\u011f\u0131; \u201cyaln\u0131zca hastal\u0131k veya sakatl\u0131\u011f\u0131n olmay\u0131\u015f\u0131 de\u011fil; fiziksel zihinsel ve sosyal y\u00f6nden tam bir iyilik hali &#8230;<\/p>\n","protected":false},"author":1,"featured_media":35651,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[5984,6730,7157,177],"class_list":["post-35650","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-fiziksel","tag-kalori","tag-sagliginiz","tag-saglik"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/35650","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=35650"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/35650\/revisions"}],"predecessor-version":[{"id":35652,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/35650\/revisions\/35652"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/35651"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=35650"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=35650"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=35650"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}