Ya\u015far \u00dcniversitesi Meslek Y\u00fcksek Okulu G\u0131da \u0130\u015fleme B\u00f6l\u00fcm Ba\u015fkan\u0131 Do\u00e7. Dr. Ruhan A\u015fk\u0131n Uzel, so\u011fuk havalar\u0131n etkisini art\u0131rd\u0131\u011f\u0131 g\u00fcnlerde ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirecek g\u0131dalar\u0131n t\u00fcketilmesiyle k\u0131\u015f hastal\u0131klar\u0131ndan korunarak sa\u011fl\u0131kl\u0131 ya\u015fam\u0131n m\u00fcmk\u00fcn oldu\u011funu belirtti.<\/p>\n
V\u00fccut direncini art\u0131rmada, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmede, hastal\u0131klardan korunmada dikkat etmemiz gereken en \u00f6nemli noktalardan birinin besin de\u011feri y\u00fcksek olan g\u0131dalar\u0131 tercih etmek ve dengeli bir \u015fekilde t\u00fcketmek oldu\u011funu s\u00f6yleyen Ya\u015far \u00dcniversitesi Meslek Y\u00fcksek Okulu G\u0131da \u0130\u015fleme B\u00f6l\u00fcm Ba\u015fkan\u0131 Do\u00e7. Dr. Ruhan A\u015fk\u0131n Uzel, \u201cK\u0131\u015f aylar\u0131nda olas\u0131 sa\u011fl\u0131k problemlerinin \u00f6n\u00fcne ge\u00e7mek i\u00e7in elleri s\u0131k s\u0131k y\u0131kamak, mekanlar\u0131 belirli aral\u0131klarla havaland\u0131rmak ve uygun k\u0131yafet tercihinde bulunmak gerekiyor. Bu tedbirlerin yan\u0131 s\u0131ra d\u00fczenli ve uygun beslenmek de \u015fart. K\u0131\u015f aylar\u0131nda d\u00f6rt besin grubunda bulunan \u00e7e\u015fitli besinler \u00fc\u00e7 ana ve \u00fc\u00e7 ara \u00f6\u011f\u00fcnde yeterli miktarlarda al\u0131nmal\u0131\u201d dedi.<\/p>\n
V\u00fccut direncini art\u0131rmak ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek i\u00e7in yap\u0131lmas\u0131 gerekenleri anlatan Do\u00e7. Dr. Uzel, \u201cV\u00fccut direncini art\u0131rmak i\u00e7in A, C ve E vitaminlerini i\u00e7eren besinler t\u00fcketilmeli; selenyum, \u00e7inko, magnezyum vb. mineralleri al\u0131m\u0131 omega ya\u011f asidi i\u00e7eren yiyecekler ile takviye edilmelidir. Sadece D vitamini besinlerde az miktarda bulundu\u011fu i\u00e7in bu ama\u00e7la g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan yararlan\u0131lmal\u0131. D vitaminin yan\u0131 s\u0131ra kalsiyum ve fosfor t\u00fcketimi haftada en az iki kez bal\u0131k ve her g\u00fcn s\u00fct t\u00fcketimi ile desteklenmeli\u201d dedi.<\/p>\n
Yeterli su t\u00fcketimine dikkat<\/p>\n
K\u0131\u015f aylar\u0131nda su t\u00fcketiminin en az yaz aylar\u0131nda oldu\u011fu kadar \u00f6nemli oldu\u011funu vurgulayan Ruhan A\u015fk\u0131n Uzel, \u201cK\u0131\u015f\u0131n t\u00fcketilen su miktar\u0131n\u0131n yaz\u0131n t\u00fcketilen ile ayn\u0131 olmas\u0131na dikkat edilmeli, susama durumu olmasa dahi g\u00fcnde en az 2 litre su al\u0131nmal\u0131. Su t\u00fcketimi i\u00e7in mevsimsel ayr\u0131m olmamal\u0131d\u0131r. G\u00fcnl\u00fck al\u0131nan su miktar\u0131 g\u00fcnl\u00fck aktivitelerde de kullan\u0131labilece\u011fi gibi toksinlerin at\u0131m\u0131nda da arac\u0131d\u0131r. Bu nedenle kaybedilecek miktar \u00f6ng\u00f6r\u00fclerek v\u00fccutta su dengesi yeterli miktarda su t\u00fcketimi ile sa\u011flanmal\u0131. Aksi takdirde v\u00fccuttan kaybedilen su al\u0131nandan daha fazla olur ve dehidrasyon ad\u0131 verilen durum ortaya \u00e7\u0131kar. Her ne kadar baz\u0131 sa\u011fl\u0131k problemlerinin nedeni do\u011frudan su kayb\u0131na ba\u011flanmasa da stres, uyku hali, dalg\u0131nl\u0131k, ba\u015f a\u011fr\u0131s\u0131, unutkanl\u0131k, gerginlik gibi ya\u015fam kalitesini olumsuz etkileyen durumlar i\u00e7in su kayb\u0131 \u00f6nemli bir etkendir. V\u00fccudun susuz kalmas\u0131n\u0131n sebep oldu\u011fu durumlar aras\u0131nda el-ayaklarda \u00fc\u015f\u00fcme, s\u0131k idrara \u00e7\u0131kma gibi \u00f6rnekler ile de kar\u015f\u0131la\u015f\u0131labilir\u201d diyerek su t\u00fcketimli konusunda da uyard\u0131.<\/p>\n
Ya\u011f t\u00fcketimine dikkat edilmeli<\/p>\n
So\u011fuk havalar ile birlikte olu\u015fan kilo art\u0131\u015f\u0131n\u0131n asl\u0131nda yava\u015flayan metabolizman\u0131n bir sonucu oldu\u011funa i\u015faret eden Do\u00e7. Dr. Ruhan A\u015fk\u0131n Uzel, baz\u0131 temel beslenme kurallar\u0131na uyarak hem kilo art\u0131\u015f\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ilebilece\u011fini hem de k\u0131\u015f\u0131 sa\u011fl\u0131kl\u0131 ge\u00e7irebilece\u011fimizi s\u00f6yledi. Uzel, \u201cBa\u011f\u0131\u015f\u0131kl\u0131k sistemi, so\u011fuk havalara kar\u015f\u0131 koruma ama\u00e7l\u0131 olarak az miktarda ya\u011f yakar. K\u0131\u015f aylar\u0131nda kilo kontrol\u00fc i\u00e7in ya\u011f t\u00fcketimi kontrol edilmeli. K\u0131zartma ve kavurmalar yerine \u0131zgara, ha\u015flama gibi pi\u015firme y\u00f6ntemleri tercih edilmeli. Bol lifli ve protein a\u011f\u0131rl\u0131kl\u0131 yiyecekler t\u00fcketilmeli\u201d diye konu\u015ftu.<\/p>\n
\u0130yi bir kahvalt\u0131 ile ba\u015flamak gerekiyor<\/p>\n
Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek i\u00e7in g\u00fcne iyi bir kahvalt\u0131 ile ba\u015flayarak v\u00fccudun savunma mekanizmas\u0131n\u0131 g\u00fc\u00e7lendiren yiyecekler se\u00e7ilmesi gerekti\u011fini ifade eden Do\u00e7. Dr. Uzel, \u201c\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 ise somon-sardalye gibi ya\u011fl\u0131 bal\u0131klar, portakal, ye\u015fil \u00e7ay, yumurta, bal kaba\u011f\u0131, taze k\u0131rm\u0131z\u0131biber, \u0131spanak, brokoli, cibez, radika, domates ve yo\u011furt say\u0131labilir\u201d dedi.<\/p>\n
Biber, C vitamini kayna\u011f\u0131<\/p>\n
Yeti\u015fkinlerde oldu\u011fu gibi \u00e7ocuklarda da mutlaka C vitamini t\u00fcketilmesi gerekti\u011fini vurgulayan Uzel, \u201cG\u00fcne C vitamini al\u0131m\u0131 ile ba\u015flanmal\u0131d\u0131r. Kahvalt\u0131 sofras\u0131nda bulunabilecek \u00f6nemli C vitamini kayna\u011f\u0131 tatl\u0131 ye\u015filbiber veya taze k\u0131rm\u0131z\u0131 biberdir. Pekmez \u00f6nemli bir mineral kayna\u011f\u0131 olup \u00f6zellikle sadece k\u0131\u015f mevsiminde de\u011fil her d\u00f6nem her ya\u015ftaki birey i\u00e7in t\u00fcketilmesi tavsiye edilen bir g\u0131dad\u0131r. Kalsiyum ihtiyac\u0131n\u0131n kar\u015f\u0131lanmas\u0131 i\u00e7in de yo\u011furt \u00f6nerilmekte olup protein i\u00e7eri\u011fi olan g\u0131da t\u00fcketimi esas al\u0131nmal\u0131d\u0131r. K\u0131rm\u0131z\u0131 et, hem demir minerali a\u00e7\u0131s\u0131ndan zengin olup hem de protein kayna\u011f\u0131d\u0131r. Ana \u00f6\u011f\u00fcnlerin haricinde ara \u00f6\u011f\u00fcnler de s\u0131k\u0131 tutulmal\u0131, abur cubur yerine kuru kay\u0131s\u0131, incir, f\u0131nd\u0131k, f\u0131st\u0131k gibi at\u0131\u015ft\u0131rmal\u0131klar tercih edilmelidir\u201d ifadelerini kulland\u0131.<\/p>\n","protected":false},"excerpt":{"rendered":"
BU BES\u0130NLERLE V\u00dcCUT D\u0130RENC\u0130N\u0130Z ARTIYOR, BA\u011eI\u015eIKLIK S\u0130STEM\u0130N\u0130Z G\u00dc\u00c7LEN\u0130YOR.<\/p>\n","protected":false},"author":1,"featured_media":251798,"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":[4232,19306,44,1806,4925,4806],"class_list":["post-251797","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-beslenme","tag-hastaliklarindan","tag-icin","tag-kis","tag-korunmak","tag-onerileri"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.tvturk.com\/wp-content\/uploads\/2020\/01\/kis-hastaliklarindan-korunmak-icin-beslenme-onerileri_0ca45c0.jpg?fit=1000%2C684","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/paKIfm-13vf","_links":{"self":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/251797","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=251797"}],"version-history":[{"count":0,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/posts\/251797\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media\/251798"}],"wp:attachment":[{"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/media?parent=251797"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/categories?post=251797"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.tvturk.com\/index.php\/wp-json\/wp\/v2\/tags?post=251797"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}