K\u0131\u015fa haz\u0131rl\u0131k d\u00f6nemi olarak adland\u0131r\u0131lan sonbahar mevsimi, yorgunluk ve halsizlik gibi kronik rahats\u0131zl\u0131klar\u0131n s\u0131kl\u0131kla ya\u015fand\u0131\u011f\u0131 bir mevsim. Sa\u011fl\u0131kl\u0131 beslenmenin bu t\u00fcr rahats\u0131zl\u0131klara kar\u015f\u0131 en \u00f6nemli savunma silah\u0131 oldu\u011funu belirten Ya\u015far \u00dcniversitesi MYO G\u0131da \u0130\u015fleme B\u00f6l\u00fcm Ba\u015fkan\u0131 Do\u00e7. Dr. Ruhan A\u015fk\u0131n Uzel, sonbaharda neler t\u00fcketilmesi gerekti\u011fini anlatt\u0131.<\/p>\n
Sonbahar mevsimini sa\u011fl\u0131kl\u0131 ge\u00e7irebilmek i\u00e7in beslenmenin iyi d\u00fczenlenmesi gerekti\u011fini belirten Do\u00e7. Dr. Ruhan A\u015fk\u0131n Uzel, \u201cBu d\u00f6nemde v\u00fccudun direnci art\u0131r\u0131lmal\u0131d\u0131r. Direncin artmas\u0131 ile birlikte savunma mekanizmas\u0131 g\u00fc\u00e7lenecek, yorgunluk ve halsizlikten korunmak i\u00e7in tedbir al\u0131nacakt\u0131r. Bunun i\u00e7in besinlerden \u00f6nce en \u00f6nemlisi su t\u00fcketimidir. Su, yiyecek olmaktan ziyade g\u00fcn boyu bizi zinde tutabilecek, en ekonomik besin ara\u00e7lar\u0131ndan bir tanesi. Yorgunluk ya\u015fanmas\u0131 durumu olu\u015fursa bu durumun sebepleri aras\u0131nda susuzluk say\u0131labilir. Unutulmamal\u0131d\u0131r ki, hi\u00e7bir fiziksel aktivite yap\u0131lmasa dahi terleme yolu ile v\u00fccut su kaybeder. Bu y\u00fczden su t\u00fcketimini s\u0131cakl\u0131klar azalsa bile ihmal edilmemelidir\u201d diye konu\u015ftu.<\/p>\n
“E vitamininden zengin yiyecekler tercih edilmeli”<\/p>\n
Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7lendirilmesinin \u00f6nemli bir s\u00fcre\u00e7 oldu\u011funu dikkat \u00e7eken Do\u00e7. Dr. Uzel, \u201cG\u00fcne iyi bir kahvalt\u0131 ile ba\u015flayarak v\u00fccudun savunma mekanizmas\u0131n\u0131 g\u00fc\u00e7lendiren yiyecekler se\u00e7ilmelidir. \u00d6zellikle E vitamininin ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirici etkisi bulunmaktad\u0131r. So\u011fuk alg\u0131nl\u0131\u011f\u0131nda v\u00fccut direncini art\u0131rmakta ve A vitamininin okside olmas\u0131n\u0131 engellemektedir. Ye\u015fil yaprakl\u0131 sebzeler, f\u0131nd\u0131k, ceviz ve ya\u011fl\u0131 tohumlar E vitamini i\u00e7eri\u011fi bak\u0131m\u0131ndan zengin yiyeceklerdir. Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren besinlere \u00f6rnek olarak brokoli, somon-sardalye gibi ya\u011fl\u0131 bal\u0131klar, portakal, ye\u015fil \u00e7ay, yumurta, bal kaba\u011f\u0131, taze k\u0131rm\u0131z\u0131biber, \u0131spanak, domates ve yo\u011furt say\u0131labilir. Bu besinlerden bir k\u0131sm\u0131 antioksidan i\u00e7eri\u011fi ile bir k\u0131sm\u0131 ise protein ve vitamin y\u00f6n\u00fcnden zenginli\u011fi ile v\u00fccuda diren\u00e7 kazand\u0131racak ve ayn\u0131 zamanda metabolizma h\u0131z\u0131n\u0131 d\u00fczenleyerek a\u015f\u0131r\u0131 kilo al\u0131m\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ilebilecektir. B vitamini i\u00e7eren yiyeceklere de beslenme d\u00fczeninde yer vermek gerekmektedir. Tam tah\u0131ll\u0131 ekmek, baklagiller, ye\u015fil yaprakl\u0131 sebzeler, et ve s\u00fct \u00fcr\u00fcnleri B vitamini i\u00e7eren yiyeceklerdir\u201d bilgisini verdi.<\/p>\n
“Protein ve karbonhidrat i\u00e7eren g\u0131dalar al\u0131nmal\u0131”<\/p>\n
Halsizli\u011fi gidermek i\u00e7in protein ve karbonhidrat i\u00e7eren g\u0131dalar\u0131n t\u00fcketiminin \u00f6nemli oldu\u011funu belirten Uzel, \u201cProtein, kas yap\u0131s\u0131 i\u00e7in enerji tedarik eder. Protein kaslar i\u00e7in gereken enerjinin ana kayna\u011f\u0131d\u0131r. Beyinde dopaminin \u00fcretimini art\u0131ran bir aminoasittir. Bu nedenle motivasyon ve zindelik sa\u011flar. Geni\u015f bir aminoasit kayna\u011f\u0131 olan protein grubu yiyecekler aras\u0131nda et ve yumurta grubu say\u0131l\u0131r. Kolesterol\u00fc y\u00fcksek olan ki\u015filer derisiz tavuk eti, fasulye, nohut gibi protein i\u00e7eren daha hafif yiyecekleri t\u00fcketilebilir. Yo\u011furdun sindirim sistemi i\u00e7in yararl\u0131 olan probiyotik bakterileri i\u00e7ermesinin yan\u0131nda y\u00fcksek protein i\u00e7eri\u011fi hem ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir, hem de kronik yorgunlu\u011fun azalt\u0131lmas\u0131nda yard\u0131mc\u0131 olur. V\u00fccudun birincil enerji kayna\u011f\u0131 karbonhidrat i\u00e7eren g\u0131dalar\u0131 unutmamak gerekli. Tabii karbonhidrat i\u00e7eren g\u0131dalar kilo al\u0131m\u0131na neden olmadan dengeli al\u0131nmal\u0131d\u0131r. Ni\u015fastal\u0131 g\u0131dalar, kepekli tah\u0131llar, sebze ve meyveler temel karbonhidrat kaynaklar\u0131 olarak say\u0131labilir\u201d dedi.<\/p>\n","protected":false},"excerpt":{"rendered":"
KI\u015eA HAZIRLIK D\u00d6NEM\u0130 OLARAK ADLANDIRILAN SONBAHAR MEVS\u0130M\u0130, YORGUNLUK VE HALS\u0130ZL\u0130K G\u0130B\u0130 KRON\u0130K RAHATSIZLIKLARIN SIKLIKLA YA\u015eANDI\u011eI B\u0130R MEVS\u0130M.<\/p>\n","protected":false},"author":1,"featured_media":209087,"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":[52796,52795,49701,52794],"class_list":["post-209086","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-atlatin","tag-besinlerle","tag-sonbahar","tag-yorgunlugunuzu"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/09\/sonbahar-yorgunlugunuzu-bu-besinlerle-atlatin_f8317fb.jpg?fit=1000%2C666","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-Som","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/209086","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=209086"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/209086\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/209087"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=209086"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=209086"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=209086"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}