{"id":46639,"date":"2022-10-29T12:06:05","date_gmt":"2022-10-29T12:06:05","guid":{"rendered":"https:\/\/haberulus.net\/?p=46639"},"modified":"2022-10-29T12:06:05","modified_gmt":"2022-10-29T12:06:05","slug":"beslenme-uzmanindan-menopoz-semptomlarini-hafifletecek-5-oneri","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=46639","title":{"rendered":"Beslenme uzman\u0131ndan menopoz semptomlar\u0131n\u0131 hafifletecek 5 \u00f6neri"},"content":{"rendered":"

Beslenme uzman\u0131, kad\u0131nlar\u0131n menopoz semptomlar\u0131n\u0131 y\u00f6netmeleri i\u00e7in 30’lu ve 40’l\u0131 ya\u015flarda beslenme d\u00fczenlerini de\u011fi\u015ftirmeleri gerekti\u011fini s\u00f6ylerken \u00f6zellikle edinilmesi gereken 5 al\u0131\u015fkanl\u0131\u011f\u0131 s\u0131ral\u0131yor.<\/b><\/p>\n

Menopoz, v\u00fccudun \u00f6strojen seviyelerinde azalmay\u0131 i\u00e7erir ve bir ila 10 y\u0131l aras\u0131nda s\u00fcren 150 farkl\u0131 semptomla sonu\u00e7lanabilir. Pek \u00e7ok kad\u0131n da bu d\u00f6neme girerken \u00e7e\u015fitli semptomlar y\u00fcz\u00fcnden g\u00fcndelik hayatlar\u0131nda eskiye g\u00f6re daha az rahat hisseder.<\/p>\n

DailyMail\u2019e konu\u015fan bir beslenme uzman\u0131 ise bu semptomlar\u0131n 30\u2019lu ve 40\u2019l\u0131 ya\u015flarda yap\u0131lacak birka\u00e7 de\u011fi\u015fiklikle hafifletilebilece\u011fini s\u00f6yl\u00fcyor. Ve sadece birka\u00e7 k\u00fc\u00e7\u00fck beslenme d\u00fczeni de\u011fi\u015fikli\u011fine gidilmesinin yeterli olabilece\u011fini belirtiyor.<\/p>\n

Menopoz semptomlar\u0131n\u0131 hafifletecek 5 \u00f6neri i\u015fte \u015fu \u015fekilde:<\/p>\n

OMEGA-3 ALIMINI ARTIRMAK<\/b><\/p>\n

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Omega-3 \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu, ceviz ve somon, uskumru ve sardalya dahil ya\u011fl\u0131 bal\u0131klarda bulunuyor. Omega-3\u2019\u00fcn s\u0131cak basmas\u0131n\u0131 azaltt\u0131\u011f\u0131, ayr\u0131ca zihinsel sa\u011fl\u0131\u011f\u0131 iyile\u015ftirdi\u011fi ve normal kolesterol seviyelerini korudu\u011fu daha \u00f6nce kan\u0131tlanm\u0131\u015ft\u0131.<\/p>\n

MAGNEZYUMU ARTIRMAK<\/b><\/p>\n

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Bu d\u00f6neme iyi gelebilecek ayr\u0131ca bu d\u00f6nemden ba\u011f\u0131ms\u0131z olarak da s\u0131k s\u0131k tavsiye edilenlerden biri de magnezyum. V\u00fccutta 600\u2019den fazla i\u015flem i\u00e7in gerekli olan enerjiyi vermesi ve sinirleri yat\u0131\u015ft\u0131rmak i\u00e7in magnezyum a\u00e7\u0131s\u0131ndan zengin besinleri t\u00fcketmek \u00f6ne \u00e7\u0131k\u0131yor.<\/p>\n

S\u00dcT \u00dcR\u00dcNLER\u0130NE A\u011eIRLIK VERMEK<\/b><\/p>\n

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Beslenme uzman\u0131n\u0131n, bir di\u011fer \u00f6nerisi ise kemik sa\u011fl\u0131\u011f\u0131n\u0131 korumak i\u00e7in s\u00fct \u00fcr\u00fcnlerine y\u00fcklenmek. S\u00fct \u00fcr\u00fcnleri, menopoza ge\u00e7i\u015f s\u0131ras\u0131nda \u00f6strojen seviyeleri d\u00fc\u015ft\u00fc\u011f\u00fc i\u00e7in gerekli olan ve daha d\u00fc\u015f\u00fck kemik mineral yo\u011funlu\u011funa neden olabilen kalsiyum a\u00e7\u0131s\u0131ndan son derece zengin.<\/p>\n

Tahin, ye\u015fil bezelye ve f\u0131nd\u0131k gibi besinlerde bulunabilir. Beraberinde D vitamini ve K vitamini de kemik sa\u011fl\u0131\u011f\u0131n\u0131 destekler.<\/p>\n

KAFE\u0130N, \u015eEKER VE ALKOLE MESAFE<\/b><\/p>\n

Beslenme uzman\u0131n\u0131n dikkat \u00e7ekti\u011fi bir di\u011fer nokta da daha az t\u00fcketilmesi gereken besinler; bu y\u00fczden de kafein, \u015feker ve alkol\u00fcn kesilmesini tavsiye ediyor. Alkol gibi maddeler kan damarlar\u0131n\u0131n geni\u015flemesine neden olabilir ve s\u0131cak basmas\u0131n\u0131 daha da art\u0131rabilir.<\/p>\n

L\u0130GNAN M\u0130KTARINI ARTIRMAK<\/b><\/p>\n

Lignanlar bitkilerde bulunan b\u00fcy\u00fck bir polifenol grup. Beslenme uzman\u0131 da t\u00fcketilen lignan miktar\u0131n\u0131 art\u0131rman\u0131n \u00f6nemli olaca\u011f\u0131n\u0131 belirtiyor. Bu do\u011fal bitki kimyasal\u0131 \u00f6strojenin etkilerini taklit eder ve b\u00f6ylece de menopoza ge\u00e7i\u015f s\u00fcrecinde semptomlar\u0131n y\u00f6netilmesine yard\u0131mc\u0131 olur. Lignan, soya \u00fcr\u00fcnlerinde bulunabilir.<\/p>\n

\"\"<\/p>\n

Menopoza kadar olan s\u00fcre\u00e7te \u00f6strojendeki d\u00fc\u015f\u00fc\u015f, ortalama yedi y\u0131l s\u00fcren \u00e7e\u015fitli semptomlara neden olur. Her insan i\u00e7in farkl\u0131d\u0131r ve aydan aya de\u011fi\u015fir. 150 semptom i\u00e7in; stres, kayg\u0131, d\u00fc\u015f\u00fck ruh hali, s\u0131cak basmas\u0131, vajinal kuruluk, uyku sorunu, haf\u0131za sorunu veya konsantrasyon d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc gibi belirtiler say\u0131labilir.<\/p>\n

Diyet tek ba\u015f\u0131na semptomlar\u0131 y\u00f6netemese de, menopozdan \u00f6nce iyi beslenme ve bu al\u0131\u015fkanl\u0131klara sahip olmak onu daha y\u00f6netilebilir hale getirebilir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Beslenme uzman\u0131, kad\u0131nlar\u0131n menopoz semptomlar\u0131n\u0131 y\u00f6netmeleri i\u00e7in 30’lu ve 40’l\u0131 ya\u015flarda beslenme d\u00fczenlerini de\u011fi\u015ftirmeleri gerekti\u011fini …<\/p>\n","protected":false},"author":1,"featured_media":46640,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[8568,6407],"class_list":["post-46639","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-beslenme-uzmani","tag-menopoz"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/46639","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=46639"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/46639\/revisions"}],"predecessor-version":[{"id":46641,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/46639\/revisions\/46641"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/46640"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=46639"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=46639"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=46639"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}