Sonbahar\u0131n gelmesiyle birlikte so\u011fuyan havan\u0131n ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n d\u00fc\u015fmesine neden olabildi\u011fi ifade edilirken, uzmanlar, v\u00fccut direncinin azald\u0131\u011f\u0131 bu d\u00f6nemde yeterli ve dengeli beslenmenin daha \u00e7ok \u00f6nem kazand\u0131\u011f\u0131n\u0131 belirtiyor.<\/p>\n
Beslenme ve Diyet Uzman\u0131 \u0130rem Tu\u011f\u00e7e Korkut, sonbahar aylar\u0131nda nas\u0131l beslenilmesi gerekti\u011fi konusunda \u00f6nemli tavsiyelerde bulundu. Vitamin ve minerallerin metabolizman\u0131n d\u00fczenli i\u015fleyi\u015fini sa\u011flayan yap\u0131 ta\u015flar\u0131 oldu\u011funu belirten Korkut, “\u00d6zellikle D ve B12 vitaminleri toplumda en \u00e7ok eksikli\u011fi g\u00f6r\u00fclen vitaminlerdir. Bu vitaminlerin v\u00fccutta eksikli\u011fi, kronik yorgunluklara, haf\u0131za g\u00fc\u00e7l\u00fcklerine ve ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n d\u00fc\u015fmesine sebep olur” dedi.<\/p>\n
Korkut, eksikli\u011finde bu vitaminleri destek olarak al\u0131nmas\u0131 gerekti\u011fini ifade ederek, “Ayr\u0131ca C vitamini en g\u00fc\u00e7l\u00fc antioksidan vitaminlerden biridir. Mevsim ge\u00e7i\u015flerinde ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi g\u00fc\u00e7lendirmek i\u00e7in, ye\u015filbiber, k\u0131rm\u0131z\u0131 kapya biber, maydanoz, greyfurt, limon ve nar t\u00fcketerek, C vitamini al\u0131m\u0131n\u0131 art\u0131rmal\u0131y\u0131z. Gerekti\u011finde g\u00fcvenilir bir markan\u0131n g\u0131da takviyesi kaps\u00fcl ester-C vitamini formunda al\u0131nabilir. Vitaminlerin yan\u0131 s\u0131ra, \u00e7inko, magnezyum ve selenyum metabolizman\u0131n sa\u011fl\u0131kl\u0131 olmas\u0131 i\u00e7in gerekli \u00f6nemli minerallerdendir. Mevsim ge\u00e7i\u015flerinde eksikli\u011fi olabilecek bu mineralleri yerine koymak i\u00e7in, kavrulmam\u0131\u015f ya\u011fl\u0131 tohumlardan; ceviz, badem, f\u0131nd\u0131k yeteri kadar t\u00fcketilmelidir. Ek olarak, besin desteklerinden bal\u0131k ya\u011f\u0131 olarak bilinen omega-3, v\u00fccutta enerji \u00fcretmek i\u00e7in gereklidir. Takviye olarak al\u0131nmas\u0131 ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirir” \u015feklinde konu\u015ftu.<\/p>\n
Lifli g\u0131dalar kab\u0131zl\u0131k sorununu \u00e7\u00f6z\u00fcyor<\/p>\n
Sindirim sistemi sa\u011fl\u0131\u011f\u0131 i\u00e7in lifli g\u0131da t\u00fcketimine dikkat \u00e7eken \u0130rem Tu\u011f\u00e7e Korkut, “Lif, besinlerin i\u00e7inde bulunan, sindiremedi\u011fimiz bir k\u0131s\u0131md\u0131r. Lif, barsak hareketlerini h\u0131zland\u0131r\u0131r ve mevsim ge\u00e7i\u015flerinde ya\u015fanan kab\u0131zl\u0131k sorununu \u00e7\u00f6zer. G\u00fcnl\u00fck lif ihtiyac\u0131 yakla\u015f\u0131k olarak 25-35 gramd\u0131r. Sebzeler, az \u015fekerli meyveler, kuru baklagiller iyi bir lif kayna\u011f\u0131d\u0131r. Bunun d\u0131\u015f\u0131nda mevsiminde yeti\u015fen k\u00f6k sebzelerin posa kayna\u011f\u0131 daha fazlad\u0131r. Lifli g\u0131dalardan zengin beslenerek, g\u00fcnl\u00fck lif ihtiyac\u0131m\u0131z\u0131 kar\u015f\u0131lamal\u0131y\u0131z” \u015feklinde konu\u015ftu.<\/p>\n
\u00d6demler i\u00e7in bol su i\u00e7ilmeli<\/p>\n
Sonbaharda hava s\u0131cakl\u0131\u011f\u0131n\u0131n d\u00fc\u015fmesi ile susuzluk hissinin azalabilece\u011fini ifade eden Korkut, “Susuzluk hissi olu\u015fmasa dahi su i\u00e7memize \u00f6zen g\u00f6stermeliyiz. Yeterli su i\u00e7ip i\u00e7medi\u011fimizi anlaman\u0131n en iyi yolu idrar renginizi kontrol etmektir. E\u011fer idrar rengi a\u00e7\u0131k ise yeterli su i\u00e7iyoruz demektir. Yeterli su al\u0131m\u0131 ile halsizlikler azal\u0131r, ba\u015f a\u011fr\u0131lar\u0131 olu\u015fmaz ve kendimizi enerjik ve istekli hissederiz. Ayr\u0131ca mevsim ge\u00e7i\u015flerinde v\u00fccutta olu\u015fabilecek dola\u015f\u0131m problemlerinden kaynakl\u0131 \u00f6demden kurtulman\u0131n yolu bol bol su i\u00e7mektir” dedi.<\/p>\n
G\u00fcne enerjik ve sa\u011fl\u0131kl\u0131 bir ba\u015flang\u0131\u00e7 yapmak i\u00e7in s\u0131k\u0131 bir kahvalt\u0131 yap\u0131lmas\u0131 gerekti\u011finin alt\u0131n\u0131 \u00e7izen Medical Park \u0130zmir Hastanesi Beslenme ve Diyet Uzman\u0131 \u0130rem Tu\u011f\u00e7e Korkut, \u015f\u00f6yle devam etti:<\/p>\n
“Kahvalt\u0131da, yumurta, mevsim ye\u015fillikleri, zeytin ve ya\u011fl\u0131 tohumlara yer vermeliyiz. G\u00fcn sonuna do\u011fru kalori i\u00e7eri\u011fi azalan \u00f6\u011f\u00fcnlerle beslenme al\u0131\u015fkanl\u0131\u011f\u0131 kazanmal\u0131y\u0131z. Ak\u015fam yemeklerinizi hafif bir \u00f6\u011f\u00fcnle ge\u00e7irmek, bel \u00e7evresi ya\u011flar\u0131n\u0131 azalt\u0131r. Ayr\u0131ca daha rahat bir uyku ile enerjik ve din\u00e7 olman\u0131z\u0131 sa\u011flar. \u00d6rne\u011fin \u00f6\u011flen proteinli bir \u00f6\u011f\u00fcn, ak\u015fam ise hafif bir sebze yeme\u011fi t\u00fcketilebilir.\u201d dedi ve s\u00f6zlerine \u015fu \u015fekilde devam etti: \u201cHavan\u0131n so\u011fumas\u0131yla beraber, v\u00fccut \u0131s\u0131 dengesini korumak i\u00e7in ya\u011f depolamaya ba\u015flar. Yani, mevsim de\u011fi\u015fikli\u011fiyle beraber v\u00fccut kilo almaya daha meyillidir. Bu y\u00fczden, her g\u00fcn yar\u0131m saatlik y\u00fcr\u00fcy\u00fc\u015flerle g\u00fcn i\u00e7indeki ad\u0131m say\u0131n\u0131z\u0131 art\u0131rmak, kilo kontrol\u00fc sa\u011flar ve ya\u015fam kalitenizi art\u0131r\u0131r.”<\/p>\n","protected":false},"excerpt":{"rendered":"
SONBAHARIN GELMES\u0130YLE B\u0130RL\u0130KTE SO\u011eUYAN HAVANIN BA\u011eI\u015eIKLI\u011eIN D\u00dc\u015eMES\u0130NE NEDEN OLAB\u0130LD\u0130\u011e\u0130 \u0130FADE ED\u0130L\u0130RKEN, UZMANLAR, V\u00dcCUT D\u0130RENC\u0130N\u0130N AZALDI\u011eI BU D\u00d6NEMDE YETERL\u0130 VE DENGEL\u0130 BESLENMEN\u0130N DAHA \u00c7OK \u00d6NEM KAZANDI\u011eINI BEL\u0130RT\u0130YOR.<\/p>\n","protected":false},"author":1,"featured_media":208312,"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":[8815,1440,21900,8079],"class_list":["post-208311","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-beslenmeye","tag-dikkat","tag-gecislerinde","tag-mevsim"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/09\/mevsim-gecislerinde-beslenmeye-dikkat_ab2db37.jpg?fit=1000%2C666","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-SbR","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/208311","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=208311"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/208311\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/208312"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=208311"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=208311"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=208311"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}