Oru\u00e7 sonras\u0131 bayram tatili ile birlikte g\u00fcnl\u00fck beslenme d\u00fczeninin de\u011fi\u015fece\u011fine dikkat \u00e7eken Diyet ve Beslenme Uzman\u0131 Serap G\u00fczel, sindirim sisteminde olabilecek problemlere kar\u015f\u0131 tavsiyelerde bulundu.<\/p>\n
G\u00fczel, ba\u011f\u0131rsaklar\u0131n v\u00fccudun en \u00f6nemli organ\u0131, ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizin de en b\u00fcy\u00fck k\u0131sm\u0131 oldu\u011funu belirterek, \u201cBu nedenle ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131m\u0131z t\u00fcm sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 ve hastal\u0131klara kar\u015f\u0131 yatk\u0131nl\u0131\u011f\u0131m\u0131z\u0131 etkiler. Yani ne kadar iyi bir ba\u011f\u0131rsak yap\u0131m\u0131z, mikrofloram\u0131z varsa o kadar sa\u011fl\u0131kl\u0131y\u0131z demektir. Geneti\u011fimiz d\u0131\u015f\u0131nda sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 olumlu y\u00f6nde de\u011fi\u015ftirebilece\u011fimiz en \u00f6nemli etken beslenmemizdir. T\u00fcketti\u011fimiz besinlerden ald\u0131\u011f\u0131m\u0131z lif ba\u011f\u0131rsaktaki bakteri ortam\u0131n\u0131 olumlu y\u00f6nde de\u011fi\u015ftirir ve kolon kanseri ba\u015fta olmak \u00fczere kanser, obezite, diyabet ve kalp damar hastal\u0131klar\u0131na kar\u015f\u0131 koruyucu etki g\u00f6sterir. G\u00fcn\u00fcm\u00fczde art\u0131k klinik \u00e7al\u0131\u015fmalarla da lifin sa\u011fl\u0131m\u0131z a\u00e7\u0131s\u0131ndan \u00f6nemi ortad\u0131r ve kan\u0131tlanm\u0131\u015ft\u0131r. Lif, v\u00fccutta sindirilmeden at\u0131lan ve herhangi bir enerji (kalori) vermeyen bir karbonhidrat t\u00fcr\u00fc olan polisakkarittir. Ba\u011f\u0131rsaklar\u0131n temizleyicisi olarak da d\u00fc\u015f\u00fcnebiliriz. Lifler \u00e7\u00f6z\u00fcnen ve \u00e7\u00f6z\u00fcnmeyen olmak \u00fczere iki \u00e7e\u015fittir. Su tutarak d\u0131\u015fk\u0131n\u0131n yumu\u015famas\u0131n\u0131 sa\u011flar ve hacmini artt\u0131r\u0131r, ba\u011f\u0131rsak \u00e7eperine bask\u0131 yaparak ba\u011f\u0131rsak kaslar\u0131n\u0131 harekete ge\u00e7irir, jel olu\u015fturarak midede kal\u0131\u015f s\u00fcresini artt\u0131r\u0131r ki bu tokluk hissi verir. Lif kolesterol\u00fcn emilimini azaltarak kalp hastal\u0131klar\u0131na kar\u015f\u0131 koruyucu etki g\u00f6sterir. Kan \u015fekerinin yava\u015f y\u00fckselmesini sa\u011flayarak diyabeti ve tokluk hissini artt\u0131rd\u0131\u011f\u0131ndan dolay\u0131 da obeziteyi \u00f6nleyicidir. Ba\u011f\u0131rsak hareketlerini artt\u0131rd\u0131\u011f\u0131 i\u00e7in kab\u0131zl\u0131\u011f\u0131 \u00f6nler, bunun yan\u0131nda ba\u011f\u0131rsakta probiyotik bakterilerin \u00e7o\u011falmas\u0131n\u0131 sa\u011flad\u0131\u011f\u0131 i\u00e7in de \u00f6zellikle kolon kanserine kar\u015f\u0131 koruyucudur\u201d dedi.<\/p>\n
Kab\u0131zl\u0131\u011f\u0131 \u00f6nlemek i\u00e7in liften zengin beslenmeli<\/p>\n
Hareketsiz ya\u015fam, stres ve dengesiz beslenmenin g\u00fcn\u00fcm\u00fczde kab\u0131zl\u0131\u011f\u0131 artt\u0131ran fakt\u00f6rler oldu\u011funu s\u00f6yleyen G\u00fczel, \u201cBa\u011f\u0131rsaklar\u0131n \u00e7al\u0131\u015fmas\u0131 sa\u011fl\u0131\u011f\u0131m\u0131z a\u00e7\u0131s\u0131ndan bu kadar \u00f6nemliyken kab\u0131zl\u0131\u011f\u0131 \u00f6nlemek ve daha sa\u011fl\u0131kl\u0131 olmak i\u00e7in liften zengin beslenmek gerekmektedir. \u00d6zellikle sebze, meyve t\u00fcketimine a\u011f\u0131rl\u0131k vermek ve rafine karbonhidrat t\u00fcketiminden ka\u00e7\u0131nmak beslenmemizde lifi artt\u0131rmay\u0131 sa\u011flar. Yulaf lif a\u00e7\u0131s\u0131ndan zengin bir besindir ve sa\u011fl\u0131\u011f\u0131m\u0131za faydalar\u0131 klinik \u00e7al\u0131\u015fmalarla da bilinmektedir. Yulaf i\u00e7erdi\u011fi beta glukan ile ba\u011f\u0131\u015f\u0131kl\u0131k sistemini kuvvetlendirir, hem \u00e7\u00f6z\u00fcn\u00fcr hem \u00e7\u00f6z\u00fcnmez lif i\u00e7eri\u011fi y\u00fcksek oldu\u011fundan ba\u011f\u0131rsaklar\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r, kab\u0131zl\u0131\u011f\u0131 \u00f6nler. Lif i\u00e7eri\u011fi tokluk hissini artt\u0131raca\u011f\u0131ndan \u00f6zellikle oru\u00e7 tutarken yulaf t\u00fcketmek a\u00e7l\u0131\u011fa dayan\u0131kl\u0131l\u0131\u011f\u0131 artt\u0131r\u0131r. Bunun yan\u0131nda yulaf doymam\u0131\u015f ya\u011f asitlerinden ve minerallerden zengindir. Keten tohumu yine ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in beslenmemizde bulunmas\u0131 gereken besinlerden biridir. Keten tohumu omega-3, potasyum, magnezyum, demir ve bak\u0131r gibi bir\u00e7ok mineral i\u00e7erir. \u00c7\u00f6z\u00fcn\u00fcr ve \u00e7\u00f6z\u00fcnmez lif i\u00e7eri\u011fi y\u00fcksektir, \u0130\u00e7erdi\u011fi m\u00fcsilaj madde ile de ba\u011f\u0131rsaklarda laktasif etki yaparak kab\u0131zl\u0131\u011f\u0131 \u00f6nler. Bunun yan\u0131nda kuvvetli bir antioksidan, antimikrobiyal ve antikanserojen etkiye sahiptir. Meyan k\u00f6k\u00fcn\u00fcn gastrit, \u00fclser, mide spazmlar\u0131nda ve karaci\u011ferdeki koruyucu etkisi, \u00fcst solunum yollar\u0131nda g\u00f6\u011f\u00fcs yumu\u015fat\u0131c\u0131 ve \u00f6ks\u00fcr\u00fc\u011f\u00fc azaltan sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan bir\u00e7ok faydas\u0131 oldu\u011fu y\u00fczy\u0131llard\u0131r bilinmekte ve t\u0131pta kullan\u0131lmaktad\u0131r. Bunlar\u0131n yan\u0131nda ba\u011f\u0131rsaklar\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131c\u0131, d\u00fczenleyici etkisi vard\u0131r\u201d dedi.<\/p>\n
Kara halile ve sar\u0131 halile bitkilerinin de sa\u011fl\u0131\u011fa faydal\u0131 etkilerinden dolay\u0131 eski \u00e7a\u011flardan beri kullan\u0131ld\u0131\u011f\u0131n\u0131 belirten G\u00fczel, \u015f\u00f6yle devam etti:<\/p>\n
\u201cTerminalia t\u00fcr\u00fc olan kara halile ve sari halile bitkileri ola\u011fan\u00fcst\u00fc \u015fifal\u0131 g\u00fcc\u00fcnden dolay\u0131 Tibet\u2019te bitkilerin kral\u0131 olarak adland\u0131r\u0131lmaktad\u0131r. Do\u011fal bir kolon temizleyicisidir, \u00f6zellikle a\u011fr\u0131 kesici, sindirim sisteminde ve midede koruyucu olarak etki g\u00f6stermektedir. Konstipasyon, sindirim rahats\u0131zl\u0131klar\u0131, gaz, \u00fclser, kusma, hemoroid ve sanc\u0131 i\u00e7in kullan\u0131lmaktad\u0131r. Bunun yan\u0131nda abdominal \u015fi\u015fkinlik, t\u00fcm\u00f6r, basur, karaci\u011fer b\u00fcy\u00fcmesi, kolit ve besin zehirlenmeleri gibi di\u011fer sindirim sistemi rahats\u0131zl\u0131klar\u0131n\u0131n \u00f6nlenmesine de yard\u0131mc\u0131d\u0131r. Bu etkilerinin yan\u0131nda kara halile vitamin C, selenium, potasyum, manganez gibi antioksidan etki g\u00f6steren vitamin, minerallerce de zengindir. Bu bitkiler antienflamatuar etki g\u00f6stererek yara iyile\u015fmesinde kullan\u0131lmaktad\u0131r. Hem kab\u0131zl\u0131\u011f\u0131 d\u00fczelten hem de ishali kesen etkisi ile ba\u011f\u0131rsak floras\u0131n\u0131 iyile\u015ftirir. Emblika bir\u00e7ok fitokimyasal, flavonoid, vitamin, mineral ve quercetin gibi g\u00fc\u00e7l\u00fc antioksidan etkiler g\u00f6steren fenolik bile\u015fenler i\u00e7eren t\u0131bbi bir bitkidir. \u00d6zellikle enflamasyon, kanser, osteoporoz, n\u00f6rolojik hastal\u0131klar ve hipertansiyona kar\u015f\u0131 koruyucu etkilere sahiptir, sindirimi rahatlat\u0131c\u0131, diyare ve kab\u0131zl\u0131\u011f\u0131 \u00f6nleyicidir. Bu \u00f6zelliklerinin yan\u0131nda \u00f6ks\u00fcr\u00fck ve ate\u015f d\u00fc\u015f\u00fcr\u00fcc\u00fc, bron\u015fit ve ast\u0131mda, deri hastal\u0131klar\u0131nda, g\u00f6z enfeksiyonlar\u0131nda ve \u00fclserdeki olumlu etkilerinden dolay\u0131 Asya toplumlar\u0131nda s\u0131kl\u0131kla kullan\u0131lmaktad\u0131r. Kara halile, sar\u0131 halile ve emblika bitkileri, antibakteriyel, antifungal, antiviral, antioksidan, antienflamatuar ve antikanser aktivitelerinden dolay\u0131 kullan\u0131lmaktad\u0131r ve son y\u0131llarda bu etkilerini incelemek i\u00e7in \u00e7al\u0131\u015fmalar artmaktad\u0131r. Pek\u00e7ok \u00f6zelli\u011fe sahip bu bitkilerin beslenmeye ek olarak kullan\u0131lmas\u0131 koruyucu sa\u011fl\u0131k i\u00e7in \u00f6nemli oldu\u011fu kadar hastal\u0131klara kar\u015f\u0131 direncimizi de artt\u0131r\u0131r.\u201d<\/p>\n
Ramazan ay\u0131 boyunca de\u011fi\u015fen \u00f6\u011f\u00fcn saatleri, yetersiz s\u0131v\u0131 ve lif t\u00fcketimi ile ba\u011f\u0131rsak yap\u0131s\u0131 de\u011fi\u015fti\u011fini ve kab\u0131zl\u0131k g\u00f6r\u00fclebildi\u011fini ifade eden Serap G\u00fczel, \u201cOru\u00e7 sonras\u0131 bayram tatili ile birlikte g\u00fcnl\u00fck beslenme d\u00fczeni yine de\u011fi\u015fecektir. \u00c7\u00fcnk\u00fc bizde bayram demek, ailelerin bulu\u015fmas\u0131, b\u00fcy\u00fck sofralar, geleneksel \u00f6zlenen yemekler demektir. Oru\u00e7 tutulan bir ay sonras\u0131nda yemek miktarlar\u0131 biraz fazla ka\u00e7abilir ve mide, sindirim \u015fikayetleri artabilir. Ya da \u015fehir d\u0131\u015f\u0131nda yap\u0131lan tatilde her \u00f6\u011f\u00fcn\u00fcn d\u0131\u015far\u0131da yenmesi, al\u0131\u015fk\u0131n olmad\u0131\u011f\u0131m\u0131z yiyecekler veya farkl\u0131 lezzetler denerken yine mide rahats\u0131zl\u0131klar\u0131 ba\u015f g\u00f6sterebilir, ba\u011f\u0131rsak floras\u0131 bozulabilir. Bunlar\u0131 \u00f6nlemek i\u00e7in beslenmenize destek olarak bu bitkileri almak hem tatil d\u00f6nemi size rahatlat\u0131r hem de sa\u011fl\u0131\u011f\u0131n\u0131za olumlu etkilerinden dolay\u0131 fayda sa\u011flam\u0131\u015f olursunuz. Ancak \u015funu da belirtmek gerekir ki bitkilerin faydal\u0131 etkileri kadar zararl\u0131 etkileri de vard\u0131r. Uygun ve etkili doz kullanmak sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in \u00e7ok \u00f6nemlidir, maalesef dozlar\u0131na dikkat etmeksizin aktardan al\u0131nan bitkiler yan etki g\u00f6sterebilir, sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 daha k\u00f6t\u00fc etkileyebilir. Bu nedenle bitkilerden en iyi fayday\u0131 sa\u011flayabilmek i\u00e7in uygun doz \u00e7al\u0131\u015fmalar\u0131 yapan ve etken maddenin bitkiden elde edilme y\u00f6ntemlerine dikkat eden g\u00fcvenilir firmalardan bu besin destekleri al\u0131nmal\u0131d\u0131r\u201d diye konu\u015ftu.<\/p>\n","protected":false},"excerpt":{"rendered":"
ORU\u00c7 SONRASI BAYRAM TAT\u0130L\u0130 \u0130LE B\u0130RL\u0130KTE G\u00dcNL\u00dcK BESLENME D\u00dcZEN\u0130N\u0130N DE\u011e\u0130\u015eECE\u011e\u0130NE D\u0130KKAT \u00c7EKEN D\u0130YET VE BESLENME UZMANI SERAP G\u00dcZEL, S\u0130ND\u0130R\u0130M S\u0130STEM\u0130NDE OLAB\u0130LECEK PROBLEMLERE KAR\u015eI TAVS\u0130YELERDE BULUNDU.<\/p>\n","protected":false},"author":1,"featured_media":164552,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_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},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[33880,8815,1440],"class_list":["post-164551","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-bayramda","tag-beslenmeye","tag-dikkat"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/05\/bayramda-beslenmeye-dikkat_a629b09.jpg?fit=1000%2C667","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-GO3","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/164551","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=164551"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/164551\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/164552"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=164551"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=164551"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=164551"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}