{"id":55720,"date":"2022-11-14T02:21:03","date_gmt":"2022-11-14T02:21:03","guid":{"rendered":"https:\/\/haberulus.net\/?p=55720"},"modified":"2022-11-14T02:21:03","modified_gmt":"2022-11-14T02:21:03","slug":"diyabetliler-icin-en-saglikli-besinler","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=55720","title":{"rendered":"Diyabetliler i\u00e7in en sa\u011fl\u0131kl\u0131 besinler"},"content":{"rendered":"

Diyabette kan \u015fekeri kontrol\u00fcn\u00fc sa\u011flamak i\u00e7in sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131\u011f\u0131n\u0131n kazan\u0131lmas\u0131 \u00f6nemlidir. \u0130\u00e7 Hastal\u0131klar\u0131 Uzman\u0131 ve Fitoterapist Prof. Dr. M. Hakan Terekeci, \u201cDiyabeti olmayan bireyler gibi diyabetlilerin de yeterli ve dengeli beslenmeyi \u00f6\u011frenmesi gerekir” dedi ve hastalara \u015fu g\u0131dalar\u0131 tavsiye etti\u2026<\/p>\n

\"\"<\/p>\n

Prof. Dr. M. Hakan Terekeci<\/p>\n<\/div>\n

Fermente g\u0131dalar<\/strong><\/p>\n

Yo\u011furt, kefir ve lahana tur\u015fusu gibi \u00e7e\u015fitli fermente g\u0131dalar, v\u00fccudu enfeksiyondan korumaya yard\u0131mc\u0131 olan \u201ciyi\u201d mikroorganizmalara sahiptir. Ba\u011f\u0131rsaklar\u0131n\u0131zdaki mikrobiyal \u00e7e\u015fitlili\u011fi art\u0131rmak i\u00e7in her g\u00fcn bir dizi probiyotik a\u00e7\u0131s\u0131ndan zengin g\u0131da t\u00fcketmeyi hedefleyin. Bir dizi sa\u011fl\u0131kl\u0131 ba\u011f\u0131rsak mikroorganizmas\u0131na sahip olmak, ideal g\u0131da sindirimini destekler, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir ve \u015feker dengesine katk\u0131da bulunur.<\/p>\n

\"\"<\/p>\n

Kuruyemi\u015f ve tohumlar<\/strong><\/p>\n

Badem, f\u0131nd\u0131k, Antep f\u0131st\u0131\u011f\u0131 ve ay\u00e7i\u00e7e\u011fi \u00e7ekirde\u011fi gibi kuruyemi\u015fler ve tohumlar, \u00e7e\u015fitli vitaminlerin m\u00fckemmel kaynaklar\u0131d\u0131r. Kuruyemi\u015fler ve tohumlar ayr\u0131ca sa\u011fl\u0131kl\u0131 ve dengeli ya\u011flar, sa\u011fl\u0131kl\u0131 protein ve ayr\u0131ca kan \u015fekeri d\u00fczeylerini y\u00f6netmeye yard\u0131mc\u0131 olan lifleri i\u00e7erir.<\/p>\n

\"\"<\/p>\n

\u00c7aylar<\/strong><\/p>\n

Tar\u00e7\u0131n ve zencefilin kan \u015fekeri seviyelerini d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc kabul edildi\u011finden, \u00e7aylar\u0131 harika bir se\u00e7imdir. Ayr\u0131ca tar\u00e7\u0131n toz olarak tatl\u0131 ve meyvelerin \u00fczerine d\u00f6k\u00fclerek t\u00fcketildi\u011finde ani \u015feker y\u00fckselmelerini \u00f6nler.<\/p>\n

Baklagiller<\/strong><\/p>\n

Fasulye ve bezelye ve mercimek gibi di\u011fer baklagiller, \u015feker hastal\u0131\u011f\u0131 ile m\u00fccadele edenler i\u00e7in bir\u00e7ok besinsel faydaya sahiptir. Kan \u015fekeri seviyesinde bir art\u0131\u015f olmadan s\u00fcrekli bir enerji kayna\u011f\u0131 sunan y\u00fcksek miktarda lif i\u00e7erirler. Fasulye ayr\u0131ca, insan v\u00fccudu i\u00e7in son derece \u00f6nemli bir mineral olan \u00e7inko i\u00e7in de harika bir kaynakt\u0131r. \u00c7inko, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir ve diyabetlilerde glisemik kontrol\u00fc iyile\u015ftirir.<\/p>\n

Sa\u011fl\u0131kl\u0131 karbonhidratlar<\/strong><\/p>\n

G\u0131dalarla al\u0131nan t\u00fcm karbonhidratlar (basit \u015fekerler, kompleks karbonhidratlar) v\u00fccutta y\u0131k\u0131larak glukoza d\u00f6n\u00fc\u015f\u00fcr. Kompleks karbonhidratlar\u0131n y\u0131k\u0131m\u0131 daha uzun s\u00fcrede ger\u00e7ekle\u015fir. Yava\u015f sindirildi\u011fi i\u00e7in emilim daha yava\u015f ve dengelidir. Bu nedenle basit karbonhidratlar\u0131n neden oldu\u011fu ani kan \u015fekeri y\u00fckselmesi ve a\u015f\u0131r\u0131 ins\u00fclin sal\u0131n\u0131m\u0131 g\u00f6r\u00fclmez. Gerekli lifi sa\u011flay\u0131p uzun s\u00fcre tokluk hissi verirler. Beyaz ekmek, makarna, pirin\u00e7, m\u0131s\u0131r, m\u0131s\u0131r gevre\u011fi, \u015fekerli g\u0131dalar yerine meyve, sebze, tam tah\u0131l, kuru baklagiller (fasulye, nohut, bezelye ve mercimek) ve d\u00fc\u015f\u00fck ya\u011f i\u00e7eren s\u00fct \u00fcr\u00fcnleri gibi sa\u011fl\u0131kl\u0131 karbonhidratlar tercih edilmelidir.<\/p>\n

\"\"<\/p>\n

D Vitamini<\/strong><\/p>\n

Son \u00e7al\u0131\u015fmalara g\u00f6re,\u00a0D vitamini eksikli\u011fi, glikoz metabolizmas\u0131n\u0131 etkiler ve obeziteden ziyade diyabete sebep olur. G\u00fcne\u015fin yan\u0131 s\u0131ra yumurta, ya\u011fl\u0131 bal\u0131klar ve k\u0131rm\u0131z\u0131 etten de al\u0131nabilir.<\/p>\n

Ya\u011f asitleri<\/strong><\/p>\n

Enfeksiyonlarla m\u00fccadele ve g\u00fc\u00e7l\u00fc ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in diyetteki ya\u011f asidi tipi \u00e7ok \u00f6nemlidir. Yeterli Omega-3 ya\u011f asitleri al\u0131m\u0131, diyabetik hastalar\u0131 viral ve bakteriyel enfeksiyonlara kar\u015f\u0131 koruyabilir. Zeytinya\u011f\u0131n\u0131n i\u015flem g\u00f6rmemi\u015f so\u011fuk s\u0131k\u0131m olan\u0131 diyabet, kalp-damar hastal\u0131klar\u0131, kanser, hipertansiyon gibi durumlara kar\u015f\u0131 koruyucudur. Kanda ak\u0131\u015fkanl\u0131\u011f\u0131 art\u0131rarak Aspirin benzeri etkiyle p\u0131ht\u0131 ve tromb\u00fcs olu\u015fumunu engelleyerek kalp krizini \u00f6nler. \u0130\u00e7eri\u011findeki maddelerden baz\u0131lar\u0131 E vitamininden daha fazla antioksidan etkiye sahiptir.<\/p>\n

C vitamini<\/strong><\/p>\n

Diyabetli hastalarda diyabetik olmayanlara g\u00f6re C vitamini eksikli\u011finin daha yayg\u0131n oldu\u011funa dair baz\u0131 kan\u0131tlar vard\u0131r. Bu nedenle ye\u015fil biber, dolmal\u0131k biber, kivi, turun\u00e7giller gibi y\u00fcksek C vitamini i\u00e7eren g\u0131dalarla beslenmek \u00e7ok \u00f6nemlidir. G\u0131dalarla g\u00fcnl\u00fck ihtiya\u00e7 kar\u015f\u0131lanabilir. Ancak hastal\u0131k d\u00f6nemlerinde muhakkak takviye C vitaminleri 2000 mg civar\u0131nda al\u0131nmal\u0131d\u0131r.<\/p>\n

Selenyum<\/strong><\/p>\n

Selenyum hormon metabolizmas\u0131nda, oksidatif streste ve inflamasyona (v\u00fccuttaki iltihaplanma) kar\u015f\u0131 korumada i\u015flevsel bir rol oynar. Y\u00fcksek d\u00fczeyde serum selenyumun diyabet g\u00f6r\u00fclme s\u0131kl\u0131\u011f\u0131 ve kronik komplikasyonlar\u0131n\u0131 azaltt\u0131\u011f\u0131n\u0131 bilinmektedir. Diyabetik hastalar d\u00fc\u015f\u00fck anti-oksidatif seviyeye duyarl\u0131 olduklar\u0131ndan, yeni koronavir\u00fcs ile enfekte diyabetik hastalar\u0131n \u00f6nlenmesi veya tedavisi i\u00e7in selenyum takviyesi yararl\u0131 bir se\u00e7im olabilir.<\/p>\n

\u00c7inko<\/strong><\/p>\n

Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi ve enfeksiyonlarla m\u00fccadelede \u00f6nemli rol oynar. \u00c7inko ayn\u0131 zamanda ins\u00fclin sal\u0131n\u0131m\u0131n\u0131 da d\u00fczenleyerek diyabetik hastalarda \u015feker dengesine katk\u0131da bulunur. Antep f\u0131st\u0131\u011f\u0131, badem, yer f\u0131st\u0131\u011f\u0131, kabak \u00e7ekirde\u011fi gibi kuruyemi\u015flerde bol miktarda bulunur. Hastal\u0131k d\u00f6nemleri ve k\u0131\u015f aylar\u0131nda g\u00fcnl\u00fck 15 mg takviye olarak al\u0131nmas\u0131 uygundur.<\/p>\n

Su<\/strong><\/p>\n

Diyabeti olanlar i\u00e7in yeterince su i\u00e7mek \u00f6zellikle \u00e7ok \u00f6nemlidir. Yeterince su i\u00e7ilmedi\u011finde kan dola\u015f\u0131m\u0131ndaki glikoz daha konsantre hale gelir. G\u00fcn i\u00e7inde k\u00fc\u00e7\u00fck bir susuzluk bile kan \u015fekerini etkileyebilir. En az kilo ba\u015f\u0131na 30 ml olacak \u015fekilde yeti\u015fkinlerde yakla\u015f\u0131k olarak 2-3 litre g\u00fcnl\u00fck su t\u00fcketimi idealdir. M\u00fckemmel olan, sabah kalkt\u0131ktan sonra 2-3 bardak \u0131l\u0131k suyla g\u00fcne ba\u015flamakt\u0131r. Bunun d\u0131\u015f\u0131nda \u00f6\u011f\u00fcn aralar\u0131nda yakla\u015f\u0131k iki bardak su i\u00e7ilmeli ve g\u00fcn boyunca en az 8 barda\u011fa tamamlanmal\u0131d\u0131r.<\/p>\n

2 \u00d6NEML\u0130 TAVS\u0130YE<\/span><\/b><\/p>\n

Hareket edin<\/strong><\/p>\n

Egzersiz, tip 2 diyabette kan \u015fekeri kontrol\u00fcn\u00fc iyile\u015ftirir, kardiyovask\u00fcler risk fakt\u00f6rlerini azalt\u0131r, kilo kayb\u0131na katk\u0131da bulunur ve sa\u011fl\u0131\u011f\u0131 iyile\u015ftirir. Haftada 150 dakikadan az olmayacak \u015fekilde spor yapmak diyabet ve ins\u00fclin direnci a\u00e7\u0131s\u0131ndan \u00e7ok \u00f6nemlidir. Bu s\u00fcreyi 3 g\u00fcne b\u00f6lerek 50 dakikal\u0131k periyotlarla uygulamak uygun olacakt\u0131r. Baz\u0131 bilimsel \u00e7al\u0131\u015fmalarda 3 g\u00fcnden az yap\u0131lan sporla hi\u00e7 yap\u0131lmamas\u0131 aras\u0131nda fark bulunmam\u0131\u015ft\u0131r. Yap\u0131lacak spor s\u00fcresi g\u00fcnl\u00fck 30 dakikadan az 60 dakikadan fazla olmamal\u0131d\u0131r. Ayn\u0131 zamanda son \u00e7al\u0131\u015fmalar tempolu y\u00fcr\u00fcy\u00fc\u015f s\u0131ras\u0131nda at\u0131lan g\u00fcnl\u00fck 4500 ile 7500 aras\u0131ndaki ad\u0131m say\u0131s\u0131n\u0131n ideal oldu\u011funu g\u00f6stermektedir.<\/p>\n

Stresinizi y\u00f6netin<\/strong><\/p>\n

Diyabetli bir\u00e7ok insanda stres, kan \u015fekeri d\u00fczeylerinin y\u00fckselmesine neden olabilir. \u015eeker hastas\u0131 olmak bu hastalar i\u00e7in ba\u015fl\u0131 ba\u015f\u0131na bir stres kayna\u011f\u0131d\u0131r. Diyabetli ki\u015filerde anksiyete ve depresyon oranlar\u0131 diyabeti olmayan ki\u015filere g\u00f6re daha y\u00fcksektir. Stresi nas\u0131l y\u00f6netece\u011finizi \u00f6\u011frenmek ve bu becerileri bir \u00f6ncelik olarak ele almak, stresle daha etkili bir \u015fekilde ba\u015fa \u00e7\u0131kman\u0131za yard\u0131mc\u0131 olabilir. Gev\u015feme tekniklerini \u00f6\u011frenmek, strese tepki vermenin farkl\u0131 yollar\u0131n\u0131 ke\u015ffetmek, strese neden olan durumlar\u0131 belirleyip, bunlardan ka\u00e7\u0131nmay\u0131 se\u00e7mek ve ya\u015famda zevk seviyesini art\u0131ran de\u011fi\u015fiklikler yapmak gibi stresi azaltmak i\u00e7in yapabilece\u011finiz pratik \u015feyler vard\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

Diyabette kan \u015fekeri kontrol\u00fcn\u00fc sa\u011flamak i\u00e7in sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131\u011f\u0131n\u0131n kazan\u0131lmas\u0131 \u00f6nemlidir. \u0130\u00e7 Hastal\u0131klar\u0131 Uzman\u0131 ve Fitoterapist Prof …<\/p>\n","protected":false},"author":1,"featured_media":55721,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[6895,82,8803,631,2584],"class_list":["post-55720","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-diyabet","tag-gun","tag-kan-sekeri","tag-seker","tag-stres"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/55720","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=55720"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/55720\/revisions"}],"predecessor-version":[{"id":55722,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/55720\/revisions\/55722"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/55721"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=55720"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=55720"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=55720"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}