Diyetisyen G\u00f6k\u00e7en \u00d6z\u00fcpek, hayvansal g\u0131da ve tatl\u0131 t\u00fcketiminin artaca\u011f\u0131 Kurban Bayram\u0131\u2019nda sa\u011fl\u0131kl\u0131 ve dengeli beslenmek i\u00e7in yap\u0131lmas\u0131 gerekenleri anlatt\u0131.<\/p>\n
\u0130stanbul Ayd\u0131n \u00dcniversitesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ara\u015ft\u0131rma G\u00f6revlisi Uzman Diyetisyen G\u00f6k\u00e7en \u00d6z\u00fcpek, Kurban Bayram\u0131\u2019nda sa\u011fl\u0131kl\u0131 beslenmenin ipu\u00e7lar\u0131n\u0131 a\u00e7\u0131klad\u0131. \u00d6z\u00fcpek\u2019e g\u00f6re, bayram boyunca fazla et t\u00fcketilece\u011finden protein y\u00f6n\u00fcnden zengin di\u011fer g\u0131dalar\u0131n al\u0131m\u0131 azalt\u0131lmal\u0131, ya\u011f t\u00fcketimine dikkat edilmeli, g\u00fcnde 5 bardak \u00e7ay, 2 fincan kahveden fazlas\u0131 t\u00fcketilmemeli.<\/p>\n
\u2018Et t\u00fcketimi artt\u0131ysa protein zengini g\u0131dalar\u0131 az t\u00fcketin\u2019<\/p>\n
\u00d6ncelikli olarak al\u0131nan besinlerle birlikte dengeli beslenmenin \u00f6nemini vurgulayan \u00d6z\u00fcpek, \u201cK\u0131rm\u0131z\u0131 et, protein ve ya\u011f i\u00e7eri\u011fi a\u00e7\u0131s\u0131ndan zengin bir besin oldu\u011fundan et t\u00fcketimindeki art\u0131\u015f, do\u011fal olarak protein ve ya\u011f t\u00fcketiminin art\u0131\u015f\u0131 demektir. Bu nedenle, e\u011fer g\u00fcn i\u00e7erisinde fazla et t\u00fcketilmi\u015fse protein al\u0131m\u0131n\u0131 dengelemek i\u00e7in proteinden zengin di\u011fer besinlerin (kurubaklagil grubu, s\u00fct grubu ve yumurta gibi) al\u0131m\u0131n\u0131 azaltmak gerekir. Et t\u00fcketimi ile birlikte, yap\u0131s\u0131nda mevcut bulunan palmitik asit, stearik asit gibi doymu\u015f ya\u011f asitlerinin de v\u00fccuda al\u0131m\u0131 artaca\u011f\u0131ndan, pi\u015firme esnas\u0131nda ete ekstra ya\u011f eklenmemeli, kendi ya\u011f\u0131nda pi\u015firilmeli, t\u00fcketici ise eti yerken g\u00f6r\u00fcnen ya\u011fl\u0131 k\u0131s\u0131mlar\u0131n\u0131 t\u00fcketmekten ka\u00e7\u0131nmal\u0131d\u0131r. Bahsetmi\u015f oldu\u011fum \u00f6nlemler ile herhangi bir hastal\u0131\u011f\u0131 bulunmayan sa\u011fl\u0131kl\u0131 bireylerde dengeleme ger\u00e7ekle\u015febilir. Ancak b\u00f6brek hastal\u0131\u011f\u0131, kalp-damar hastal\u0131\u011f\u0131, gut hastal\u0131\u011f\u0131, hipertansiyon veya diyabet gibi kronik hastal\u0131\u011f\u0131 bulunan bireyler beslenmelerinde \u00e7ok daha dikkatli olmal\u0131d\u0131rlar. Bu d\u00f6nemde etin fazla t\u00fcketimi tansiyonun, \u00fcrik asitin ve kolesterol\u00fcn art\u0131\u015f\u0131n\u0131 tetikleyece\u011finden bahsedilen hastal\u0131klar\u0131n olumsuz y\u00f6nde de\u011fi\u015fmesi muhtemeldir. Bu nedenle mevcut kronik hastal\u0131\u011f\u0131 bulunan ki\u015filerin, kendilerine verilen beslenme tedavisinin d\u0131\u015f\u0131na \u00e7\u0131kmamaya \u00f6zen g\u00f6stermeleri sa\u011fl\u0131kl\u0131 bir ya\u015fam s\u00fcrd\u00fcrmek i\u00e7in olduk\u00e7a elzemdir\u201d ifadelerini kulland\u0131.<\/p>\n
“\u015eeker oran\u0131 az tatl\u0131lar\u0131 tercih edin”<\/p>\n
Bayramdaki tatl\u0131 k\u00fclt\u00fcr\u00fc nedeniyle \u015feker t\u00fcketiminde de dikkat edilmesi gerekenleri s\u0131ralayan G\u00f6k\u00e7en \u00d6z\u00fcpek, \u201cBayramlarda etin yan\u0131 s\u0131ra ikram edilen tatl\u0131lar ile birlikte \u00e7ay veya kahve t\u00fcketiminde de art\u0131\u015f g\u00f6r\u00fclebilmektedir. \u00d6zellikle de \u015ferbetli tatl\u0131lar, kompleks karbonhidrattan yoksun, (posa i\u00e7eri\u011fi yetersiz) basit \u015feker i\u00e7eri\u011fi y\u00fcksek g\u0131dalar oldu\u011fundan, kan \u015fekerinin dengelenmesini zorla\u015ft\u0131r\u0131p dalgalanmaya sebep olmakta bu da bireylerde hem uyku durumunu olu\u015fturmakta hem de a\u00e7l\u0131k-tokluk mekanizmas\u0131n\u0131 bozmaktad\u0131r. Bu sebeple \u015ferbetli tatl\u0131lardan ziyade, \u2018miktara dikkat etmek \u015fart\u0131yla\u2019 \u015feker oran\u0131 az olan s\u00fctl\u00fc tatl\u0131lar\u0131n tercihinin \u00f6nemli oldu\u011funu s\u00f6yleyebiliriz. Ancak diyabet hastal\u0131\u011f\u0131 bulunan bireylerin ise tatl\u0131 yerine do\u011fal olarak bulunan meyveleri t\u00fcketmeleri (\u00f6zellikle kabu\u011fu ile yenen meyvelerin kabu\u011funu soymadan) sa\u011fl\u0131klar\u0131n\u0131 korumak ad\u0131na \u00f6nemlidir. \u00d6zellikle meyvelerde bulunan posan\u0131n kan \u015fekerini dengeledi\u011fi, dolay\u0131s\u0131 ile ins\u00fclinin kontrol alt\u0131nda tutuldu\u011fu bilinmektedir. \u00c7ay-kahve t\u00fcketimini de\u011ferlendirdi\u011fimizde ise, her ikisinin de kafein i\u00e7erdi\u011fi bilinmekle birlikte kahvede daha fazla oranda bulundu\u011fu belirtilmektedir. Kafeinin v\u00fccuda fazla miktarda al\u0131nmas\u0131, tansiyon art\u0131\u015f\u0131, ta\u015fikardi gibi sa\u011fl\u0131k sorunlar\u0131n\u0131 olu\u015fturabilmektedir. Bu nedenle hep vurgulad\u0131\u011f\u0131m\u0131z gibi miktara dikkat edilmeli, sa\u011fl\u0131kl\u0131 bireylerde \u00e7ay t\u00fcketimi g\u00fcnde en fazla 5 \u00e7ay barda\u011f\u0131, kahve t\u00fcketimi ise 2 fincan ile s\u0131n\u0131rland\u0131r\u0131lmal\u0131d\u0131r\u201d \u015feklinde konu\u015ftu.<\/p>\n
“Sakatat t\u00fcketimine dikkat”<\/p>\n
Ayn\u0131 zamanda fazla sakatat t\u00fcketiminin zararl\u0131 olabilece\u011fini de belirten \u00d6z\u00fcpek, \u201cSakatatlar\u0131n fazla t\u00fcketilmesi de istenilen bir durum de\u011fildir. Sakatatlar da et grubu i\u00e7erisinde de\u011ferlendirildi\u011finden, fazla t\u00fcketildi\u011finde olu\u015fabilecek durumlar, etin fazla t\u00fcketilmesi ile olu\u015fabilecek durumlar ile benzer olacakt\u0131r\u201d dedi.<\/p>\n
“Eti t\u00fcr\u00fcne g\u00f6re pi\u015firin”<\/p>\n
Son olarak da etin i\u00e7indeki besin de\u011ferinin korunmas\u0131 i\u00e7in pi\u015firme tekniklerine dikkat \u00e7eken G\u00f6k\u00e7en \u00d6z\u00fcpek, \u201cEt grubunda bulunan besinler (k\u0131rm\u0131z\u0131 et, tavuk, bal\u0131k vb. gibi), ba\u011f dokusu ve kas ipliklerinden olu\u015fan bir yap\u0131ya sahiptir. Bu nedenle kulland\u0131\u011f\u0131m\u0131z pi\u015firme y\u00f6ntemi, etin t\u00fcr\u00fcne g\u00f6re de\u011fi\u015fiklik g\u00f6stermelidir. Nemli \u0131s\u0131da pi\u015firme y\u00f6ntemi, ba\u011f dokusu fazla olan etler i\u00e7in uygundur (ku\u015fba\u015f\u0131 et veya par\u00e7a etler gibi). Nemli \u0131s\u0131da pi\u015firmede, etin ba\u011f dokusu fazla oldu\u011fundan, yumu\u015famas\u0131n\u0131 sa\u011flamak i\u00e7in su konulur. Pi\u015firirken eklemi\u015f oldu\u011fumuz su, vitamin kayb\u0131n\u0131 \u00f6nlemek i\u00e7in d\u00f6k\u00fclmemelidir. Ayr\u0131ca ba\u011f dokusu fazla oldu\u011fu i\u00e7in sert olan etlerin k\u0131yma haline getirilip pi\u015firilmesi de alternatif bir y\u00f6ntemdir. Fakat y\u00fcksek \u0131s\u0131da pi\u015firilen etlerin y\u00fczey k\u0131sm\u0131 daha \u00e7abuk sertle\u015fece\u011finden etin i\u00e7 k\u0131sm\u0131na \u0131s\u0131n\u0131n ula\u015fmas\u0131 engellenmekte, \u00e7ok y\u00fcksek \u0131s\u0131 d\u0131\u015f y\u00fczeyin yanmas\u0131na ve su kayb\u0131n\u0131n artmas\u0131na sebep olmakta dolay\u0131s\u0131 ile besin kayb\u0131n\u0131 art\u0131rmaktad\u0131r. Ayr\u0131ca \u00e7ok y\u00fcksek \u0131s\u0131da pi\u015fen etlerde kanserojen etkinlik g\u00f6steren nitrozaminlerin de olu\u015ftu\u011fu bilinmektedir. Kuru \u0131s\u0131da pi\u015firme ise ba\u011f dokusu az olan, yumu\u015fak etlere uygulan\u0131r. (\u00f6rne\u011fin bal\u0131k) Izgara veya f\u0131r\u0131n rosto bu pi\u015firme y\u00f6ntemine \u00f6rnektir\u201d ifadelerini kulland\u0131.<\/p>\n","protected":false},"excerpt":{"rendered":"
KURBAN BAYRAMI BOYUNCA HAYVANSAL GIDA VE TATLI T\u00dcKET\u0130M\u0130M\u0130Z ARTACAK. D\u0130YET\u0130SYEN G\u00d6K\u00c7EN \u00d6Z\u00dcPEK, KURBAN BAYRAMI BOYUNCA SA\u011eLIKLI VE DENGEL\u0130 BESLENMEK \u0130\u00c7\u0130N YAPILMASI GEREKENLER\u0130 ANLATTI.<\/p>\n","protected":false},"author":1,"featured_media":191628,"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":[4232,1073,32766,20956,4806],"class_list":["post-191627","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-beslenme","tag-ozel","tag-bayramina","tag-kurban","tag-onerileri"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/08\/kurban-bayramina-ozel-beslenme-onerileri_5d0fbe2.jpg?fit=1000%2C650","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-NQL","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/191627","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=191627"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/191627\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/191628"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=191627"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=191627"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=191627"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}