{"id":138334,"date":"2019-04-16T11:21:36","date_gmt":"2019-04-16T08:21:36","guid":{"rendered":"http:\/\/www.tvturk.com\/index.php\/tuzu-azaltarak-kalbi-korumanin-10-pratik-yolu\/"},"modified":"2019-04-16T11:21:39","modified_gmt":"2019-04-16T08:21:39","slug":"tuzu-azaltarak-kalbi-korumanin-10-pratik-yolu","status":"publish","type":"post","link":"http:\/\/www.tvturk.com\/index.php\/tuzu-azaltarak-kalbi-korumanin-10-pratik-yolu\/","title":{"rendered":"Tuzu azaltarak kalbi koruman\u0131n 10 pratik yolu"},"content":{"rendered":"

Diyetisyen Merve Sehliko\u011flu, v\u00fccuttaki tuz eksili\u011finin pek \u00e7ok soruna neden olabildi\u011fini s\u00f6yledi.<\/p>\n

Medline Adana Hastanesinden Diyetisyen Merve Sehliko\u011flu, v\u00fccuttaki tuz eksikli\u011finin sinir sisteminin \u00e7al\u0131\u015fmamas\u0131, kas hareketleri yapamaz hale getirdi\u011fini hatta depresyonu bile tetikleyebildi\u011fini ifade etti. Sehliko\u011flu, v\u00fccudun g\u00fcnde 2 bin 400 mg sodyuma ihtiya\u00e7 duydu\u011funu bu miktar\u0131n sadece 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 tuz ile rahat\u00e7a kar\u015f\u0131lanabildi\u011fini ancak tuzun fazlas\u0131n\u0131n da zarar oldu\u011funu kaydetti.<\/p>\n

A\u015f\u0131r\u0131 sodyum t\u00fcketiminin hipertansiyon ve beraberinde kalp-damar problemine neden oldu\u011funu belirten diyetisyen Sehliko\u011flu, \u201cTuzu k\u0131s\u0131tlamak, kan bas\u0131nc\u0131n\u0131 d\u00fc\u015f\u00fcrmeye yard\u0131mc\u0131 olarak kalp sa\u011fl\u0131\u011f\u0131n\u0131 koruyor. Hipertansiyonun yan\u0131 s\u0131ra, b\u00f6brek fonksiyon bozuklu\u011fu, mide kanseri, obezite ve gastrik \u00fclser gibi pek \u00e7ok ciddi hastal\u0131\u011fa yol a\u00e7abilen fazla tuz t\u00fcketiminin \u00f6n\u00fcne basit \u00f6nlemler alarak ge\u00e7mek m\u00fcmk\u00fcn\u201d dedi.<\/p>\n

Diyetisyen Merve Sehliko\u011flu, tuz t\u00fcketiminin azalt\u0131lmas\u0131na y\u00f6nelik \u015fu 10 \u00f6neride bulundu:<\/p>\n

1- Sofradan tuzlu\u011fu kald\u0131r\u0131n: Kimimiz bazen daha yeme\u011fin tad\u0131na bile bakmadan tuz atabiliyoruz. Bu nedenle al\u0131\u015fkanl\u0131klar\u0131m\u0131z\u0131 tekrar g\u00f6zden ge\u00e7irmek ve i\u015fe sofradan tuzlu\u011fu kald\u0131rmakla ba\u015flamak gerekiyor.<\/p>\n

2- Az tuzlu peynirleri se\u00e7in: Peynir al\u0131rken dil ya da lor peyniri gibi sodyum oran\u0131 nispeten d\u00fc\u015f\u00fck olan peynirleri se\u00e7meye \u00f6zen g\u00f6sterin. Tuzlu peynirleri ise bir s\u00fcre \u0131l\u0131k suda bekleterek tuz miktar\u0131n\u0131 d\u00fc\u015f\u00fcrebilirsiniz.<\/p>\n

3- Zeytini suda bekletin: Kahvalt\u0131 sofralar\u0131n\u0131n vazge\u00e7ilmezi zeytin, tuz oran\u0131 y\u00fcksek yiyeceklerin ba\u015f\u0131nda yer al\u0131yor. Bu sebeple tuz miktar\u0131n\u0131 azaltmak i\u00e7in t\u00fcketmeden 1 gece \u00f6nceden zeytini suda \u0131slat\u0131p bekletin.<\/p>\n

4- Sal\u00e7a yerine domates rendesi: Sal\u00e7ada y\u00fcksek oranda tuz bulundu\u011funu unutmay\u0131n. Bu nedenle yemeklerinizde sal\u00e7a yerine taze domates rendesi kullan\u0131n. Sal\u00e7a koymak durumunda kal\u0131rsan\u0131z da yemeklerinize fazladan tuz eklemeyin.<\/p>\n

5- Konserve t\u00fcketiminden ka\u00e7\u0131n\u0131n: Konserve yiyeceklerin i\u00e7eri\u011finde y\u00fcksek miktarda tuz bulundu\u011fundan m\u00fcmk\u00fcn oldu\u011fu kadar konserve \u00fcr\u00fcnleri tercih etmemeye \u00e7al\u0131\u015f\u0131n.<\/p>\n

6- Paketlenmi\u015f et \u00fcr\u00fcnleri tuz i\u00e7erir: Paketlenmi\u015f et \u00fcr\u00fcnlerini t\u00fcketmekten ka\u00e7\u0131n\u0131n. \u00c7\u00fcnk\u00fc et, tavuk, hindi ve bal\u0131k do\u011fal olarak sodyum i\u00e7erirler. Ancak fabrikada paketleme s\u0131ras\u0131nda raf \u00f6mr\u00fcn\u00fc uzatmak i\u00e7in ekstra tuz eklemesi de yap\u0131labildi\u011fini unutmay\u0131n.<\/p>\n

7- Tuz yerine baharatla tatland\u0131r\u0131n: Pi\u015firdi\u011finiz tencere yemeklerinizi tuz yerine kimyon, zencefil, karabiber, k\u0131rm\u0131z\u0131 biber, biberiye veya kekik gibi aroma verici baharatlar ile lezzetlendirin.<\/p>\n

8- Soslar\u0131n\u0131z\u0131 kendiniz haz\u0131rlay\u0131n: Cips ve salatalar dahil olmak \u00fczere bir\u00e7ok yiyece\u011fe sofram\u0131za geldi\u011finde sos d\u00f6k\u00fcyoruz. Ancak soslar\u0131n \u00e7o\u011fu y\u00fcksek oranda tuz i\u00e7erirler. Bu nedenle haz\u0131r soslar\u0131 kullanmak yerine kendi haz\u0131rlayaca\u011f\u0131n\u0131z limon ve baharat kar\u0131\u015f\u0131mlar\u0131n\u0131 deneyin.<\/p>\n

9- Tur\u015fuyu y\u0131kamadan yemeyin: Tur\u015funuzu himalaya tuzu ile yap\u0131n ve t\u00fcketiminizi en aza indirin. Ayr\u0131ca yemeden \u00f6nce bol su ile y\u0131kamay\u0131 da ihmal etmeyin.<\/p>\n

10- At\u0131\u015ft\u0131rmal\u0131k i\u00e7in ev yap\u0131m\u0131 cips: Cips ve \u00e7erez gibi tuzlu at\u0131\u015ft\u0131rmal\u0131klar yerine ya\u011fl\u0131 tohumlar (f\u0131nd\u0131k, yer f\u0131st\u0131\u011f\u0131, \u00e7i\u011f badem, ceviz vb) t\u00fcketebilirsiniz. Haz\u0131r, tuzlu cipslerin yerine evde patatesi baharatlay\u0131p f\u0131r\u0131nlayarak kendinize lezzetli cipsler yapabilirsiniz.

\"Tuzu <\/a> <\/div>
\"Tuzu <\/a> <\/div> <\/div>
\"Tuzu <\/a> <\/div> <\/div> <\/div> <\/div><\/p>\n","protected":false},"excerpt":{"rendered":"

V\u00dcCUDUN G\u00dcNDE 1 TATLI KA\u015eI\u011eI TUZA \u0130HT\u0130YACI VAR<\/p>\n","protected":false},"author":1,"featured_media":138335,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[31449,3726,31450,19308,25528,1262],"class_list":["post-138334","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-azaltarak","tag-kalbi","tag-korumanin","tag-pratik","tag-tuzu","tag-yolu"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/04\/tuzu-azaltarak-kalbi-korumanin-10-pratik-yolu_2513d5f.jpg?fit=1000%2C667","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-zZc","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/138334","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/comments?post=138334"}],"version-history":[{"count":1,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/138334\/revisions"}],"predecessor-version":[{"id":138339,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/138334\/revisions\/138339"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/138335"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=138334"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=138334"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=138334"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}