{"id":49219,"date":"2022-11-03T02:06:06","date_gmt":"2022-11-03T02:06:06","guid":{"rendered":"https:\/\/haberulus.net\/?p=49219"},"modified":"2022-11-03T02:06:06","modified_gmt":"2022-11-03T02:06:06","slug":"kisin-hasta-olmamak-icin-nasil-beslenmeliyiz","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=49219","title":{"rendered":"K\u0131\u015f\u0131n hasta olmamak i\u00e7in nas\u0131l beslenmeliyiz?"},"content":{"rendered":"

\u00d6n\u00fcm\u00fcz k\u0131\u015f\u2026 Gerek Covid-19 gerekse so\u011fuk alg\u0131nl\u0131\u011f\u0131 ve grip gibi \u00fcst solunum yolu enfeksiyonlar\u0131na kar\u015f\u0131 g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k \u015fart. Beslenme ve Diyet Uzman\u0131 Ba\u015fak \u0130nsel Ayd\u0131n, \u2018\u2018Bunun i\u00e7in beslenme fakt\u00f6r\u00fc \u00e7ok \u00f6nemli\u2019\u2019 dedi ve sa\u011fl\u0131kl\u0131 t\u00fcyolar verdi\u2026<\/b><\/p>\n

K\u0131\u015f aylar\u0131nda so\u011fuk hava ve kapal\u0131 ortamlarda daha fazla zaman ge\u00e7irmek \u00f6zellikle \u00fcst solunum yolu enfeksiyonlar\u0131nda art\u0131\u015fa neden oluyor. \u2018\u2018Dolay\u0131s\u0131yla bu hastal\u0131klara kar\u015f\u0131 yiyip, i\u00e7tiklerimize \u00e7ok dikkat etmeli, d\u00fczenli ve dengeli beslenerek v\u00fccut direncimizi art\u0131rmal\u0131y\u0131z’ diyen Beslenme ve Diyet Uzman\u0131 Ba\u015fak \u0130nsel Ayd\u0131n, \u00f6nerilerini \u015f\u00f6yle s\u0131ralad\u0131\u2026<\/p>\n

\"\"<\/p>\n

Ba\u015fak \u0130nsel Ayd\u0131n<\/p>\n<\/div>\n

Her g\u00fcn mutlaka taze meyve ve sebze t\u00fcketin<\/b><\/p>\n

K\u0131\u015f aylar\u0131nda havalar\u0131n so\u011fumas\u0131yla birlikte evde ge\u00e7irdi\u011fimiz vakit genellikle artar. Bu da televizyon ve bilgisayar kar\u015f\u0131s\u0131nda yeme iste\u011fimizi art\u0131rabilir. Evde ge\u00e7irilen s\u00fcrede \u00e7ok ya\u011fl\u0131 ve \u015fekerli besinlerden olabildi\u011fince uzak durulmal\u0131, mevsim sebze ve meyveleri g\u00fcnl\u00fck beslenmede mutlaka yer almal\u0131d\u0131r.<\/p>\n

Meyve, sebze ve di\u011fer besin \u00f6\u011felerinin dengeli al\u0131nmas\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir. Karnabahar, lahana, brokoli, so\u011fan. sar\u0131msak gibi s\u00fclf\u00fcr i\u00e7eri\u011fi y\u00fcksek sebzeleri sofran\u0131zdan eksik etmeyin. Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 destekleyen bu sebzeleri tavuk veya etle pi\u015firerek, salata yaparak, ha\u015flay\u0131p ya da zeytinya\u011fl\u0131 sos ile t\u00fcketebilirsiniz. Yine ye\u015fil yaprakl\u0131 sebzeler de E vitamini a\u00e7\u0131s\u0131ndan zengin kaynaklard\u0131r ve bol bol t\u00fcketilmesi gereken besinler aras\u0131nda yer al\u0131r. Meyvelerden de \u00f6zellikle mandalina, kivi, portakal, nar gibi C vitamininden zengin olanlar\u0131 t\u00fcketmeye \u00f6zen g\u00f6sterin. \u00c7ocuklar\u0131n\u0131z\u0131n beslenme \u00e7antalar\u0131na mutlaka sevdikleri k\u0131\u015f meyvelerini de koyun.<\/p>\n

\"\"<\/p>\n

Dost bakterileri unutmay\u0131n<\/b><\/p>\n

Probiyotikler yani v\u00fccudumuzda en \u00e7ok ba\u011f\u0131rsaklarda ya\u015fayan dost bakteriler her ne kadar k\u00fc\u00e7\u00fck olsalar da \u00f6zellikle ba\u011f\u0131\u015f\u0131kl\u0131k sistemindeki etkileri olduk\u00e7a b\u00fcy\u00fckt\u00fcr. \u0130\u00e7erisinde probiyotik bulunduran en faydal\u0131 besinler; kefir ve yo\u011furttur. Bu besinleri her g\u00fcn t\u00fcketmeye \u00f6zen g\u00f6stermek ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in olduk\u00e7a yararl\u0131d\u0131r. G\u00fcnde 1 su barda\u011f\u0131 kefirin ise mutlaka t\u00fcketilmesi \u00f6nerilmektedir. Bir bardakta g\u00fcnl\u00fck A vitamini ihtiyac\u0131n\u0131n y\u00fczde 10’unu, kalsiyum ihtiyac\u0131n\u0131n y\u00fczde 30’unu ve C vitamini ihtiyac\u0131n\u0131n y\u00fczde 4’\u00fcn\u00fc almak m\u00fcmk\u00fcnd\u00fcr.<\/p>\n

Kefirde bulunan B1, B12 ve K vitaminleri v\u00fccudumuza her a\u00e7\u0131dan katk\u0131da bulunur. Kalsiyum ve magnezyum i\u00e7eri\u011fi y\u00fcksek oldu\u011fu i\u00e7in kemik sa\u011fl\u0131\u011f\u0131n\u0131 korur ve kemik kayb\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur. Yo\u011furtta ise, \u201cCanl\u0131 aktif k\u00fclt\u00fcrler\u201d dedi\u011fimiz ba\u011f\u0131rsak ve ba\u011f\u0131rsak yollar\u0131n\u0131 hastal\u0131klara neden olan mikroplardan uzak tutan sa\u011fl\u0131kl\u0131 bakteriler bulunur. Yap\u0131lan bir\u00e7ok ara\u015ft\u0131rmada, g\u00fcnl\u00fck 200 gram yo\u011furt t\u00fcketilmesinin ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n art\u0131r\u0131lmas\u0131nda etkili oldu\u011funu ortaya koymaktad\u0131r.<\/p>\n

\"\"<\/p>\n

Suyunuzu aromaland\u0131r\u0131n<\/b><\/p>\n

K\u0131\u015f aylar\u0131nda so\u011fuk hava nedeniyle su t\u00fcketimimizde azalma olur. Bu nedenle v\u00fccutta su kayb\u0131 meydana gelir. Dolay\u0131s\u0131yla g\u00fcnl\u00fck 2-2,5 litre su t\u00fcketilmesi gerekir. Fazla su i\u00e7emiyorsan\u0131z suyunuzu limon, tar\u00e7\u0131n, g\u00fcl yapraklar\u0131 veya ye\u015filliklerle aromaland\u0131r\u0131p i\u00e7imi keyifli hale getirebilirsiniz. Ayr\u0131ca su hat\u0131rlat\u0131c\u0131 uygulamalardan faydalanabilirsiniz. Sabahlar\u0131 uyand\u0131\u011f\u0131n\u0131zda da a\u00e7 karn\u0131na 1 bardak su i\u00e7erek metabolizman\u0131z\u0131 daha aktif hale getirebilirsiniz.<\/p>\n

\"\"<\/p>\n

Bal\u0131ktan \u00e7ifte fayda sa\u011flay\u0131n<\/b><\/p>\n

K\u0131\u015f aylar\u0131nda sa\u011fl\u0131kl\u0131 ya\u011flardan faydalanmak da olduk\u00e7a \u00f6nemlidir. V\u00fccudumuz Omega-3’\u00fc \u00fcretemedi\u011fi i\u00e7in d\u0131\u015fardan besin yoluyla al\u0131nmas\u0131 gerekir. Omega-3 y\u00f6n\u00fcnden zengin i\u00e7eri\u011fiyle ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren bal\u0131k haftada mutlaka iki kez t\u00fcketilmelidir. \u00d6zellikle hamsi ve somon gibi bal\u0131klar\u0131n D vitamini i\u00e7eri\u011fi de y\u00fcksektir. K\u0131\u015f\u0131n g\u00fcne\u015ften az miktarda alabildi\u011fimiz D vitaminini bal\u0131k t\u00fcketerek art\u0131rabilmemiz m\u00fcmk\u00fcnd\u00fcr. Bir di\u011fer Omega-3’den zengin olan avokado, ceviz ve keten tohumu da, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirmede etkin rol oynar.<\/p>\n

\"\"<\/p>\n

Bitki \u00e7aylar\u0131n\u0131 bal ve tar\u00e7\u0131nla tatland\u0131r\u0131n<\/b><\/p>\n

K\u0131\u015f aylar\u0131n\u0131n bir di\u011fer vazge\u00e7ilmezleri ise bitki \u00e7aylar\u0131d\u0131r. Ihlamur, ada\u00e7ay\u0131, nane-limon, zencefil, ye\u015fil \u00e7ay gibi bir\u00e7ok bitki \u00e7ay\u0131n\u0131 t\u00fcketebilirsiniz. Tatland\u0131r\u0131c\u0131 olarak bal ve tar\u00e7\u0131nla tat vererek daha kolay t\u00fcketim sa\u011flayabilirsiniz.<\/p>\n

Kahvalt\u0131y\u0131 atlamay\u0131n ama hamur i\u015fleriyle de ge\u00e7i\u015ftirmeyin<\/b><\/p>\n

K\u0131\u015f aylar\u0131nda kahvalt\u0131 \u00f6\u011f\u00fcn\u00fcn\u00fc atlamamal\u0131y\u0131z. G\u00fcne kahvalt\u0131s\u0131z ba\u015flamak ba\u011f\u0131\u015f\u0131kl\u0131k sistemini zay\u0131flatan \u00f6nemli bir nedendir. Kahvalt\u0131da sindirim sistemimizi zorlamayacak, hafif ve etkili bir \u00f6\u011f\u00fcn yap\u0131lmal\u0131d\u0131r. Hamur i\u015fleri, po\u011fa\u00e7a, k\u0131zartma, \u015fekerli ve i\u015flenmi\u015f besinler yerine yumurta, peynir, tam bu\u011fday ekme\u011fi, zeytin ve meyveden olu\u015fan bir kahvalt\u0131 modelini tercih etmeliyiz.<\/p>\n

Sofran\u0131zda bitkisel proteinlere de yer a\u00e7\u0131n<\/b><\/p>\n

Haftan\u0131n iki g\u00fcn\u00fc sofralar\u0131m\u0131zda tarhana, mercimek gibi bitkisel protein ve baklagil y\u00f6n\u00fcnden zengin \u00e7orbalara yer vermeliyiz.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u00d6n\u00fcm\u00fcz k\u0131\u015f\u2026 Gerek Covid-19 gerekse so\u011fuk alg\u0131nl\u0131\u011f\u0131 ve grip gibi \u00fcst solunum yolu enfeksiyonlar\u0131na kar\u015f\u0131 g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k \u015fart. Beslenme ve …<\/p>\n","protected":false},"author":1,"featured_media":49220,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[300,2224,82,1762,4566],"class_list":["post-49219","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-bal","tag-besin","tag-gun","tag-meyve","tag-sebze"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/49219","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=49219"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/49219\/revisions"}],"predecessor-version":[{"id":49221,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/49219\/revisions\/49221"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/49220"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=49219"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=49219"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=49219"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}