{"id":58837,"date":"2022-12-07T02:06:06","date_gmt":"2022-12-07T02:06:06","guid":{"rendered":"https:\/\/haberulus.net\/?p=58837"},"modified":"2022-12-07T02:06:06","modified_gmt":"2022-12-07T02:06:06","slug":"sagliginiz-icin-bagirsaklarinizi-yeniden-yapilandirin","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=58837","title":{"rendered":"Sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 yeniden yap\u0131land\u0131r\u0131n"},"content":{"rendered":"

Ba\u011f\u0131rsaklar\u0131m\u0131z, a\u011f\u0131rl\u0131\u011f\u0131 bir-iki kiloyu bulan, en az 1000 farkl\u0131 t\u00fcrde 50 trilyondan fazla canl\u0131y\u0131 bar\u0131nd\u0131r\u0131r. Ba\u011f\u0131rsak mikrobiyotas\u0131 olarak adland\u0131r\u0131lan bu yap\u0131 yararl\u0131 ve zararl\u0131 bakterilerin toplam\u0131d\u0131r. Bunlar bir denge i\u00e7inde ya\u015far ve faydal\u0131lar bask\u0131n olmak durumundad\u0131r. \u00c7\u00fcnk\u00fc bozulmu\u015f bir mikrobiyota ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin zay\u0131flamas\u0131na ve kronik hastal\u0131klara yol a\u00e7abilir. Uzman Diyetisyen Ay\u015fe G\u00fcl G\u00fcven, \u00f6zellikle sindirim ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin sa\u011fl\u0131kl\u0131 i\u015fleyi\u015finde \u00f6nemli bir rol oynayan ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 g\u00fc\u00e7lendirecek beslenme \u00f6nerilerini \u015f\u00f6yle s\u0131ralad\u0131\u2026<\/p>\n

\"\"<\/p>\n

Ay\u015fe G\u00fcl G\u00fcven<\/p>\n<\/div>\n

\u00c7E\u015e\u0130TL\u0130 BESLEN\u0130N<\/strong><\/p>\n

Ba\u011f\u0131rsaklar\u0131m\u0131zda her biri sa\u011fl\u0131kta belirli bir rol oynayan ve b\u00fcy\u00fcmek i\u00e7in farkl\u0131 besin maddelerine ihtiya\u00e7 duyan y\u00fczlerce bakteri t\u00fcr\u00fc vard\u0131r ve mikrobiyotadaki \u00e7e\u015fitlilik sizi daha diren\u00e7li k\u0131labilir. Ba\u015fka bir deyi\u015fle farkl\u0131 g\u0131da t\u00fcrlerine sahip bir diyet, daha \u00e7e\u015fitli bir mikrobiyotay\u0131 da sa\u011flar. K\u0131rsal b\u00f6lgelerdeki beslenme genellikle daha \u00e7e\u015fitlidir ve farkl\u0131 bitki \u00e7e\u015fitlerinden zengindir. Bunlar genellikle daha yerli tohumlardan yeti\u015fmi\u015f sebze, y\u00f6reye \u00f6zg\u00fc otlar ya da fermente edilmi\u015f besinlerdir. Sofran\u0131zda y\u00f6resel g\u0131dalara yer vermeye \u00e7al\u0131\u015f\u0131n.<\/p>\n

\"\"<\/p>\n

L\u0130F ALIMINI ARTIRIN<\/strong><\/p>\n

Daha \u00e7ok sebze, kurubaklagil ve meyve t\u00fcketin. Ahududu, enginar, bezelye, lahana, brokoli, nohut, mercimek, kurufasulye, tam tah\u0131llar, muz, armut gibi besinler y\u00fcksek lif i\u00e7erir. Baz\u0131 \u00e7al\u0131\u015fmalarda sebze ve meyveden zengin bir diyet uygulayanlarda k\u00f6t\u00fc bakterilerin \u00fcremesinin \u00f6nledi\u011fi saptanm\u0131\u015ft\u0131r. Elma, enginar, yabanmersini, badem ve Antep f\u0131st\u0131\u011f\u0131n\u0131n da insanlarda bifidobakterleri (ba\u011f\u0131rsak iltihaplanmas\u0131n\u0131 \u00f6nleyen ve ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 iyile\u015ftirmeye yard\u0131mc\u0131 olan faydal\u0131 bakteriler) art\u0131rd\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir. Kuruyemi\u015fler lif oran\u0131 y\u00fcksek, ya\u011f asitleri ve polifenollerle doludur. Sar\u0131msak antibakteriyel ve antifungal \u00f6zellikleriyle k\u00f6t\u00fc ba\u011f\u0131rsak bakterilerini kontrol alt\u0131nda tutmaya ve ba\u011f\u0131rsak floras\u0131n\u0131 dengelemeye yard\u0131mc\u0131 olur.<\/p>\n

\"\"<\/p>\n

ET\u0130 \u00d6L\u00c7\u00dcL\u00dc T\u00dcKET\u0130N<\/strong><\/p>\n

Mesleki bak\u0131\u015f a\u00e7\u0131ma g\u00f6re sa\u011fl\u0131kl\u0131 pi\u015firilmi\u015f ve \u00f6l\u00e7\u00fcl\u00fc t\u00fcketilen ve gezen bir hayvan\u0131n eti zarardan \u00e7ok fayda sa\u011flar. Ancak siz her g\u00fcn 6 k\u00f6fteden fazla k\u0131rm\u0131z\u0131 et t\u00fcketiyorsan\u0131z olay\u0131n rengi de\u011fi\u015fir, kalp hastal\u0131klar\u0131 ve kanser konusunda daha b\u00fcy\u00fck risk alt\u0131nda olursunuz. \u00dcstelik antibiyotik ve b\u00fcy\u00fcme hormonu kullan\u0131lm\u0131\u015f et ya da \u00e7iftlik bal\u0131\u011f\u0131 t\u00fcketmek de riski art\u0131r\u0131r.<\/p>\n

\"\"<\/p>\n

PROB\u0130YOT\u0130KLER\u0130\u00a0<\/strong>SOFRANIZDAN EKS\u0130K ETMEY\u0130N<\/strong><\/p>\n

Yo\u011furt, kefir, peynir, tur\u015fu, tarhana, boza, ek\u015fi mayal\u0131 ekmek fermente besinlerdendir. Fermente g\u0131dalar i\u00e7erdikleri \u015fekerin maya veya bakteriler taraf\u0131ndan par\u00e7alanarak fermentasyona u\u011framas\u0131yla olu\u015fur. \u00c7o\u011fu sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in faydal\u0131 olan laktobasil a\u00e7\u0131s\u0131ndan zengindir. \u00c7al\u0131\u015fmalar g\u00f6steriyor ki fazla yo\u011furt t\u00fcketen ki\u015filerin ba\u011f\u0131rsaklar\u0131nda daha \u00e7ok laktobasil bulunur. Bu ki\u015filerde iltihaplanma ve bir\u00e7ok kronik rahats\u0131zl\u0131kla ili\u015fkili bir bakteri t\u00fcr\u00fc olan Enterobacteriaceae s\u0131kl\u0131\u011f\u0131 ise daha az olur. Yine bir dizi \u00e7al\u0131\u015fma, yo\u011furt t\u00fcketiminin ba\u011f\u0131rsaklardaki faydal\u0131 bakterilerin say\u0131s\u0131n\u0131 art\u0131rd\u0131\u011f\u0131 ve laktoz intolerans\u0131 semptomlar\u0131n\u0131 azaltabilece\u011fini g\u00f6stermektedir. Dahas\u0131 yo\u011furt mikrobiyotan\u0131n i\u015flevini ve yap\u0131s\u0131n\u0131 da geli\u015ftirebilir. S\u00fct\u00fcn fermente edilmesiyle yap\u0131lan kefir de iyi bakterilerle doludur. Sade olarak t\u00fcketmenin yan\u0131 s\u0131ra smoothie ve \u00e7orbalara ayr\u0131 bir tat katar, limon suyu ve baharat kat\u0131l\u0131p salata sosu olarak kullan\u0131labilir. Rokfor, obruk, k\u00fcfl\u00fc bazen de tulum peynirlerinin de probiyotik \u00f6zellikleri yo\u011fundur.<\/p>\n

PREB\u0130YOT\u0130KLER\u0130 UNUTMAYIN<\/strong><\/p>\n

Ba\u011f\u0131rsaktaki faydal\u0131 bakterileri besleyen pek \u00e7ok sebze, meyve ve tam tah\u0131ll\u0131 besinlere prebiyotik denir. Kurubaklagiller de s\u0131kl\u0131kla kar\u015f\u0131m\u0131za \u00e7\u0131kan diren\u00e7li ni\u015fasta da bir prebiyotiktir. Bu t\u00fcr ni\u015fasta ince ba\u011f\u0131rsaklarda emilemeden kal\u0131n ba\u011f\u0131rsa\u011fa ge\u00e7er ve buradaki mikrobiyota i\u00e7in besin halini al\u0131r ve metabolize edilir. Baz\u0131 prebiyotiklerin obez bireylerde ins\u00fclin, trigliserit ve kolesterol seviyelerini d\u00fc\u015f\u00fcr\u00fcr. Bu durum obez hastalar i\u00e7in bir risk fakt\u00f6r\u00fc olan kalp hastal\u0131\u011f\u0131 ve Tip 2 diyabetin \u00f6nlenmesine yard\u0131mc\u0131 olur.<\/p>\n

\"\"<\/p>\n

TAM TAHILLARA Y\u00d6NEL\u0130N<\/strong><\/p>\n

Tam tah\u0131llar beta glukan gibi lif ve sindirilemeyen karbonhidratlardan zengindir. Bu karbonhidratlar ince ba\u011f\u0131rsakta emilmez ve bunun yerine ba\u011f\u0131rsaktaki yararl\u0131 bakterilerin b\u00fcy\u00fcmesini desteklemek i\u00e7in kal\u0131n ba\u011f\u0131rsa\u011fa ge\u00e7erler. \u00c7al\u0131\u015fmalara g\u00f6re tam tah\u0131llar, Bifidobakteriler, Lactobasiller ve Bacteroideteslerin b\u00fcy\u00fcmesini destekler. Tam tah\u0131llar tokluk hissini art\u0131rarak, inflamasyonu ve kalp hastal\u0131\u011f\u0131 i\u00e7in belirli risk fakt\u00f6rlerini azalt\u0131r. Tabii \u00c7\u00f6lyak hastal\u0131\u011f\u0131 ve gl\u00fctene duyarl\u0131l\u0131\u011f\u0131 olanlar gl\u00fcten i\u00e7eren tah\u0131llar\u0131 t\u00fcketmemelidir.<\/p>\n

\"\"<\/p>\n

ZEYT\u0130NYA\u011eINI TERC\u0130H ED\u0130N<\/strong><\/p>\n

Ba\u011f\u0131rsak bakterileri ya\u011f asitleri ve polifenollerden olu\u015fan diyeti sever. Zeytinya\u011f\u0131 elzem ya\u011f asitleri ve polifenol kayna\u011f\u0131d\u0131r. \u00c7al\u0131\u015fmalar so\u011fuk s\u0131k\u0131m zeytinya\u011f\u0131n\u0131n ba\u011f\u0131rsak iltihab\u0131n\u0131 azaltmaya yard\u0131mc\u0131 oldu\u011funu g\u00f6stermi\u015ftir. Baz\u0131 ara\u015ft\u0131rmalarda zeytinya\u011f\u0131n\u0131n haz\u0131ms\u0131zl\u0131\u011f\u0131 hafifletti\u011fini ve sindirim i\u00e7in \u00e7al\u0131\u015fan pankreasa daha az sindirim enzimi \u00fcrettirdi\u011fini bulmu\u015ftur.<\/p>\n

2 \u00d6NEML\u0130 B\u0130LG\u0130<\/span><\/b><\/p>\n

\u2013 Ya\u015fam\u0131n\u0131n ilk 2 y\u0131l\u0131nda, bir bebe\u011fin mikrobiyomu s\u00fcrekli geli\u015fir ve anne s\u00fct\u00fc faydal\u0131 bifidobakteriler a\u00e7\u0131s\u0131ndan zengindir. Anne s\u00fct\u00fc al\u0131m\u0131, ba\u011f\u0131rsak mikrobiyotas\u0131ndaki farkl\u0131l\u0131klardan kaynaklanabilecek \u00e7ocu\u011fun gelecekteki alerji, obezite ve di\u011fer belli sa\u011fl\u0131k sorunu riskini d\u00fc\u015f\u00fcr\u00fcr.<\/p>\n

\u2013 Ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 mutlu etmek ve kronik hastal\u0131k riskinizi d\u00fc\u015f\u00fck tutmak i\u00e7in i\u015flenmi\u015f g\u0131dalardan olabildi\u011fince uzak durun. \u0130lave \u015feker, tuz, alkol ve yapay tatland\u0131r\u0131c\u0131lar\u0131 tercih ediyorsan\u0131z mutlaka s\u0131n\u0131rlay\u0131n. Ayr\u0131ca daha iyi uyumaya \u00e7al\u0131\u015f\u0131n. Ara\u015ft\u0131rmalara g\u00f6re uyku d\u00fczeninizi de\u011fi\u015ftirerek ba\u011f\u0131rsak mikroplar\u0131n\u0131n d\u00f6ng\u00fcs\u00fcne zarar verebilirsiniz. Stresinizi de azaltmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u201c\u0130kinci beyin\u201d olarak adland\u0131r\u0131lan ba\u011f\u0131rsaklar\u0131m\u0131z, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131m\u0131zdan sindirim sistemimize, hormonlar\u0131m\u0131zdan ruhsal durumumuza kadar v\u00fccudumuzu her a\u00e7\u0131dan etkiliyor… Dolay\u0131s\u0131yla ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131m\u0131za ayr\u0131 bir \u00f6nem vermemiz gerekti\u011fini belirten Uzman Diyetisyen Ay\u015fe G\u00fcl G\u00fcven, \u201cBunun i\u00e7in de beslenme tarz\u0131m\u0131za \u00f6zen g\u00f6stermeliyiz\u201d dedi…<\/p>\n","protected":false},"author":1,"featured_media":58838,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[4527,4449,9814,9813,161],"class_list":["post-58837","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-bagirsak","tag-bakteri","tag-faydali","tag-mikrobiyota","tag-risk"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/58837","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=58837"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/58837\/revisions"}],"predecessor-version":[{"id":58839,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/58837\/revisions\/58839"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/58838"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=58837"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=58837"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=58837"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}