Uzman Diyetisyen \u00c7isem G\u00fcnd\u00fcz Gizir, mutluluk hormonu olarak da bilinen \u2019serotonin\u2019in ruh halini olumlu y\u00f6nde etkileyen ve i\u015ftah metabolizmas\u0131 \u00fczerinde de olduk\u00e7a etkili bir hormon oldu\u011funu, serotonin eksikli\u011finin uykusuzluk, yeme bozuklu\u011fu, depresyon, migren hatta obeziteyi bile tetikleyebildi\u011finin ara\u015ft\u0131rmalarla ortaya kondu\u011funu s\u00f6yledi.<\/p>\n
Ac\u0131badem Adana Hastanesi\u2019nde Uzman Diyetisyen Gizir, v\u00fccuttaki serotonin miktar\u0131n\u0131 art\u0131rmak i\u00e7in t\u00fcketilmesi gereken besinleri ve bu besinlerle yap\u0131labilecek tarifleri \u015fu \u015fekilde payla\u015ft\u0131:<\/p>\n
“Kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in muz<\/p>\n
Kokusuyla bile mutluluk veren besinlerden muz; i\u00e7erdi\u011fi y\u00fcksek potasyum ve vitamin B sayesinde serotonin miktar\u0131n\u0131 artt\u0131rmaya yard\u0131mc\u0131 oluyor. Y\u00fcksek tansiyonu dengelemeye ve damar t\u0131kan\u0131kl\u0131\u011f\u0131n\u0131 \u00f6nlemeye de yard\u0131mc\u0131 olan muz, kalp-damar sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in de t\u00fcketmemiz gereken besinlerden biri.<\/p>\n
Ne kadar t\u00fcketmeli: 1 k\u00fc\u00e7\u00fck boy muz ve 1 bardak s\u00fct ile hem kan \u015fekerinizi dengeleyen hem de g\u00fcn\u00fc daha mutlu ge\u00e7irmenizi sa\u011flayan bir ara \u00f6\u011f\u00fcn yapmak m\u00fcmk\u00fcn.<\/p>\n
Kolesterol dengesi i\u00e7in bal\u0131k<\/p>\n
Bal\u0131k i\u00e7erdi\u011fi Omega-3 sayesinde serotonini artt\u0131rarak bize mutluluk veriyor, beyin fonksiyonlar\u0131m\u0131z\u0131n d\u00fczenli \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011fl\u0131yor. Ayr\u0131ca k\u00f6t\u00fc kolesterol olarak adland\u0131r\u0131lan LDL\u2019nin d\u00fc\u015fmesini, iyi kolesterol diye adland\u0131r\u0131lan HDL\u2019nin y\u00fckselmesini sa\u011fl\u0131yor.<\/p>\n
Ne kadar t\u00fcketmeli: \u00d6zellikle zay\u0131flama program\u0131 i\u00e7erisinde olanlara haftada 2-3 g\u00fcn bal\u0131k t\u00fcketerek kilo verme s\u00fcrecini kolayla\u015ft\u0131rmalar\u0131 \u00f6neriliyor.<\/p>\n
Bel \u00e7evresi i\u00e7in s\u00fct ve s\u00fct \u00fcr\u00fcnleri<\/p>\n
S\u00fct, i\u00e7erdi\u011fi protein ve kalsiyumla \u00f6nemli bir besin kayna\u011f\u0131. Yap\u0131s\u0131 sayesinde \u00f6zellikle bel \u00e7evresindeki ya\u011flanman\u0131n azalmas\u0131n\u0131 da sa\u011fl\u0131yor.<\/p>\n
Ne kadar t\u00fcketmeli: Ara \u00f6\u011f\u00fcnlerde 1 kase yo\u011furt ve yan\u0131nda 1 porsiyon taze meyve t\u00fcketerek g\u00fcne daha zinde devam etmek m\u00fcmk\u00fcn. Bu ikili kan \u015fekerini dengeleyerek a\u00e7l\u0131k krizlerinin \u00f6n\u00fcne ge\u00e7ilmesine yard\u0131mc\u0131 oluyor.<\/p>\n
C vitamini deposu ananas<\/p>\n
Ananas, C vitamin kayna\u011f\u0131 olmas\u0131 sebebiyle v\u00fccut direncini artt\u0131ran besinlerden biri. Ayr\u0131ca manganez ve bak\u0131r i\u00e7eren ananas, gram ba\u015f\u0131na 17 mikrogram da serotonin i\u00e7eriyor. Yine ananasta bulunan bromelain enzimi ise sindirimi kolayla\u015ft\u0131rarak kilo vermeye yard\u0131mc\u0131 oluyor.<\/p>\n
Ne kadar t\u00fcketmeli: G\u00fcnde 2 dilim ananas t\u00fcketerek hem formunuzu korumak hem de serotonin seviyesini artt\u0131rmak m\u00fcmk\u00fcn. Ananas\u0131n yan\u0131nda t\u00fcketece\u011finiz 10 adet \u00e7i\u011f badem ise farkl\u0131 bir ara \u00f6\u011f\u00fcn olabilir.<\/p>\n
Mutlulu\u011fa bitter \u00e7ikolata ile teslim olun<\/p>\n
\u0130smini duydu\u011fumuzda bile bizi mutlu eden bir besin \u00e7ikolata. Beyinde serotonin ve endorfin seviyelerini art\u0131rarak g\u00fcn i\u00e7erisinde daha mutlu olmam\u0131za yard\u0131mc\u0131 olan bitter \u00e7ikolata kalsiyum, magnezyum, bak\u0131r ve potasyum minerallerini i\u00e7eriyor.<\/p>\n
Ne kadar t\u00fcketmeli: Ara \u00f6\u011f\u00fcn\u00fcn\u00fczde 1 fincan T\u00fcrk kahvesinin yan\u0131nda t\u00fcketece\u011finiz 2 kare bitter \u00e7ikolata da kendinizi daha iyi hissedip g\u00fcn\u00fc mutlu tamamlaman\u0131za yard\u0131mc\u0131 olabilir.”<\/p>\n","protected":false},"excerpt":{"rendered":"
KOKUSUYLA B\u0130LE MUTLULUK VEREN BES\u0130NLERDEN MUZ; \u0130\u00c7ERD\u0130\u011e\u0130 Y\u00dcKSEK POTASYUM VE V\u0130TAM\u0130N B SAYES\u0130NDE SEROTON\u0130N M\u0130KTARINI ARTTIRMAYA YARDIMCI OLUYOR.<\/p>\n","protected":false},"author":1,"featured_media":231292,"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":[52795,5149,58270,36987,51203],"class_list":["post-231291","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-besinlerle","tag-hem","tag-kilonuzu","tag-stresi","tag-yonetin"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2019\/11\/hem-stresi-hem-kilonuzu-bu-besinlerle-yonetin_624df55.jpg?fit=1000%2C672","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-Yav","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/231291","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=231291"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/231291\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/231292"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=231291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=231291"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=231291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}