Yaz aylar\u0131nda s\u0131v\u0131 ihtiyac\u0131n\u0131n kar\u015f\u0131lanaca\u011f\u0131 en \u00f6nemli i\u00e7eceklerden birinin geleneksel T\u00fcrk i\u00e7ece\u011fi \u2019Ayran\u2019 oldu\u011fu ve bol t\u00fcketilmesi tavsiyesinde bulunuldu.<\/p>\n
Konuyla ilgili a\u00e7\u0131klamalarda bulunan \u00d6zel \u0130mperial Hastanesi Beslenme ve Diyet Uzman\u0131 Ay\u00e7a Y\u0131lmaz Kaya, \u201cYaz aylar\u0131nda s\u0131ca\u011f\u0131n etkisiyle terle kaybetti\u011fimiz suyun yan\u0131nda potasyum gibi baz\u0131 mineralleri yerine koymak ve dengeli beslenmek i\u00e7in ayran t\u00fcketimi \u00f6nemlidir\u201d dedi.<\/p>\n
S\u0131cak havalarda terleme ile ortaya \u00e7\u0131kan su ve mineral kayb\u0131 sonucu; ba\u015f d\u00f6nmesi, bay\u0131lma hissi gibi sa\u011fl\u0131k problemleri g\u00f6r\u00fclebilece\u011fine dikkat \u00e7eken Dr. Y\u0131lmaz, \u201cYaz aylar\u0131nda hava s\u0131cakl\u0131klar\u0131ndaki art\u0131\u015f ve beslenmedeki de\u011fi\u015fiklikler y\u00fcksek tansiyon, kalp yetmezli\u011fi ve koroner kalp hastal\u0131klar\u0131nda art\u0131\u015fa sebep olmaktad\u0131r. S\u0131cak havalarda terleme ile ortaya \u00e7\u0131kan su ve mineral kayb\u0131 sonucu; ba\u015f d\u00f6nmesi, bay\u0131lma hissi gibi sa\u011fl\u0131k problemleri de g\u00f6r\u00fclebilir. Bu sebeplerle su t\u00fcketimi her y\u0131l\u0131n trendleri aras\u0131nda bulunmaktad\u0131r. Su sa\u011fl\u0131kl\u0131 beslenmenin en temel par\u00e7as\u0131 olmakla beraber v\u00fccudumuzda olu\u015fan at\u0131k maddelerin ve toksinlerin v\u00fccuttan at\u0131lmas\u0131na ve sa\u011fl\u0131\u011f\u0131n korunmas\u0131na yard\u0131mc\u0131d\u0131r. Yaz aylar\u0131 i\u00e7in g\u00fcnl\u00fck ortalama 2 litre su t\u00fcketimi gerekmektedir. Ayr\u0131ca egzersiz yap\u0131ld\u0131\u011f\u0131nda daha fazla su t\u00fcketmeye dikkat etmek gerekir\u201d dedi.<\/p>\n
Sa\u011fl\u0131\u011f\u0131n temeli yeterli ve dengeli beslenme oldu\u011funu kaydeden Y\u0131lmaz, \u201cBireylerin ve toplumun sa\u011fl\u0131kl\u0131 ya\u015famas\u0131 ve ekonomik y\u00f6nden geli\u015fmesi onu olu\u015fturan bireylerin sa\u011fl\u0131kl\u0131 olmas\u0131na ba\u011fl\u0131d\u0131r. Sa\u011fl\u0131\u011f\u0131n temeli yeterli ve dengeli beslenmedir. Bu do\u011frultuda t\u00fcm bireylerin ya\u015fam boyu sa\u011fl\u0131\u011f\u0131n\u0131n korunmas\u0131, iyile\u015ftirilmesi ve geli\u015ftirilmesi, ya\u015fam kalitesinin artt\u0131r\u0131lmas\u0131 ve sa\u011fl\u0131kl\u0131 ya\u015fam bi\u00e7imlerinin benimsenmesinin ama\u00e7lanmas\u0131 gerekmektedir. Yeterli ve dengeli beslenmenin sa\u011flanmas\u0131 4 besin grubunun t\u00fcketilmesiyle ger\u00e7ekle\u015fmektedir. Bu besin gruplar\u0131 s\u00fct ve s\u00fct \u00fcr\u00fcnleri, et ve et \u00fcr\u00fcnleri, sebze ve meyveler, ekmek ve tah\u0131l grubu olmak \u00fczere s\u0131n\u0131fland\u0131r\u0131lmaktad\u0131r. Yaz aylar\u0131nda sebze ve meyve t\u00fcketiminin \u00f6nemi biraz daha artmaktad\u0131r. Sebze ve meyveler v\u00fccut i\u00e7in gerekli olan bir\u00e7ok vitamin ve mineral a\u00e7\u0131s\u0131ndan \u00f6nemli kaynakt\u0131r. Ayr\u0131ca yaz aylar\u0131nda t\u00fcketilen meyveler i\u00e7erdi\u011fi fitokimyasal bile\u015fikler ve lif sayesinde bir\u00e7ok kronik hastal\u0131\u011f\u0131n \u00f6nlenmesinde hayati \u00f6nem ta\u015f\u0131maktad\u0131r. Yaz aylar\u0131nda meyveler ara \u00f6\u011f\u00fcnlerde t\u00fcketilerek kan \u015fekerinin d\u00fczenlenmesine yar\u0131mc\u0131 olurlar ayn\u0131 zamanda v\u00fccudumuzun s\u0131v\u0131 ihtiyac\u0131n\u0131n bir k\u0131sm\u0131n\u0131 da kar\u015f\u0131lamaya yard\u0131mc\u0131 olurlar. Yaz aylar\u0131nda s\u0131v\u0131 ihtiyac\u0131m\u0131z\u0131 kar\u015f\u0131layaca\u011f\u0131m\u0131z di\u011fer besin ise geleneksel i\u00e7ece\u011fimiz olan ayrand\u0131r. Yo\u011furt ve ayran probiyotik i\u00e7eren \u00fcr\u00fcnlerdir. Yo\u011furt yap\u0131m\u0131nda kullan\u0131lan bakteri ba\u011f\u0131rsaklar\u0131m\u0131zdaki floray\u0131 etkileyerek sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in yararl\u0131 etkiler olu\u015fturur. Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7lenmesi sa\u011flar, i\u00e7erdi\u011fi kalsiyumla sadece kemik ve di\u015fler i\u00e7in de\u011fil, i\u00e7eri\u011findeki magnezyum ve potasyumdan dolay\u0131 kas fonksiyonlar\u0131 ve sinir iletimleri i\u00e7in de \u00f6nemlidir. Yaz aylar\u0131nda s\u0131ca\u011f\u0131n etkisiyle terle kaybetti\u011fimiz suyun yan\u0131nda potasyum gibi baz\u0131 mineralleri yerine koymak ve dengeli beslenmek i\u00e7in ayran t\u00fcketimi \u00f6nemlidir\u201d diye konu\u015ftu.<\/p>\n
Yaz aylar\u0131nda Beslenme \u00f6nerileri<\/p>\n
Yaz aylar\u0131nda beslenme \u00f6nerilerinde bulunan Y\u0131lmaz, \u201cKulland\u0131\u011f\u0131n\u0131z ya\u011f, tuz ve \u015feker miktar\u0131n\u0131 azalt\u0131n. Haz\u0131r meyve suyu ve gazozlu i\u00e7eceklerden uzak durun. S\u00fct ve yo\u011furt grubunu light tercih edin. K\u0131zartmalardan uzak durun. Yaz aylar\u0131nda s\u0131v\u0131 kayb\u0131 fazla oldu\u011fu i\u00e7in g\u00fcnl\u00fck 10-12 bardak su i\u00e7in. Sebze meyve t\u00fcketiminizi art\u0131r\u0131n. Geceleri a\u011f\u0131r ve ya\u011fl\u0131 yemeklerden ka\u00e7\u0131n\u0131n. Sebze yemeklerine et ilave ediyorsan\u0131z ya\u011f miktar\u0131n\u0131 azalt\u0131n. Fiziksel aktivite yap\u0131n besinlerinizi g\u00fcnde 3 ana \u00f6\u011f\u00fcn ve 3 ara \u00f6\u011f\u00fcn \u015feklinde t\u00fcketmeye \u00e7al\u0131\u015f\u0131n. \u00d6\u011f\u00fcn atlamamak, hem kan \u015fekerinizin d\u00fczende kalmas\u0131na, hem de gereksiz at\u0131\u015ft\u0131rmalar\u0131n\u0131z\u0131n \u00f6n\u00fcne ge\u00e7ecektir. T\u00fcketilen besinler ihtiyac\u0131n\u0131z kadar olmal\u0131, dolay\u0131s\u0131yla ne kadar ve ne s\u0131kl\u0131kla yedi\u011finizin fark\u0131nda olmal\u0131s\u0131n\u0131z\u201d ifadelerini kulland\u0131.<\/p>\n","protected":false},"excerpt":{"rendered":"
\u00d6ZEL \u0130MPER\u0130AL HASTANES\u0130 BESLENME VE D\u0130YET UZMANI AY\u00c7A YILMAZ KAYA, HAVA SICAKLIKLARINDAK\u0130 ARTI\u015e VE BESLENME DE\u011e\u0130\u015e\u0130KL\u0130KLER\u0130N\u0130N KALP HASTALIKLARINDA ARTI\u015eA NEDEN OLDU\u011eUNU BEL\u0130RTT\u0130.<\/p>\n","protected":false},"author":1,"featured_media":181015,"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_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":[41140,662,10261,12583,17751,36845],"class_list":["post-181014","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-ayran","tag-bol","tag-tavsiyesi","tag-tuketin","tag-uzmanlardan","tag-yazin"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/07\/uzmanlardan-yazin-bol-ayran-tuketin-tavsiyesi_433a601.jpg?fit=1000%2C666","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-L5A","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/181014","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=181014"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/181014\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/181015"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=181014"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=181014"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=181014"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}