Beslenme ve Diyet Uzman\u0131 Ay\u015fe Sena Bin\u00f6z beslenme al\u0131\u015fkanl\u0131klar\u0131m\u0131zda yapt\u0131\u011f\u0131m\u0131z 10 \u00f6nemli hatay\u0131 anlatt\u0131, \u00f6nemli \u00f6neri ve uyar\u0131larda bulundu.<\/p>\n
Hata: Kahvalt\u0131y\u0131 atlamak<\/strong> Hata: Ara \u00f6\u011f\u00fcn\u00fc ihmal etmek<\/strong> Hata: Tek tip beslenmek<\/strong> Hata: Yetersiz ve s\u0131cak su i\u00e7mek<\/strong> Hata: Tur\u015fu t\u00fcketimini abartmak<\/strong> Hata: Hamur i\u015fleri ve tatl\u0131lara y\u00f6nelmek<\/strong> Hata: Yetersiz protein t\u00fcketmek<\/strong> Hata: C vitaminini az veya \u00e7ok almak<\/strong> Hata: Besinlerin haz\u0131rlama a\u015famas\u0131na dikkat etmemek<\/strong> Hata: Besinleri \u00e7i\u011f ve az pi\u015fmi\u015f t\u00fcketmek<\/strong> Beslenme ve Diyet Uzman\u0131 Ay\u015fe Sena Bin\u00f6z beslenme al\u0131\u015fkanl\u0131klar\u0131m\u0131zda yapt\u0131\u011f\u0131m\u0131z 10 \u00f6nemli hatay\u0131 anlatt\u0131, \u00f6nemli \u00f6neri ve uyar\u0131larda bulundu. Hata: Kahvalt\u0131y\u0131 atlamak Do\u011frusu: G\u00fcnl\u00fck enerji ve protein ihtiyac\u0131m\u0131z\u0131n sa\u011flanabilmesi i\u00e7in ana \u00f6\u011f\u00fcnler atlanmamal\u0131, ara \u00f6\u011f\u00fcnler ise beslenmemizin olmazsa olmazlar\u0131 olmal\u0131. \u00d6zellikle alt\u0131n \u00f6\u011f\u00fcn olan kahvalt\u0131n\u0131n atlanmas\u0131; di\u011fer \u00f6\u011f\u00fcnlerde porsiyon miktar\u0131n\u0131 artt\u0131rarak kan \u015fekeri dengesizliklerine yol […]<\/p>\n","protected":false},"author":80,"featured_media":6829,"comment_status":"open","ping_status":"closed","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":""},"categories":[4,5],"tags":[3998,2572,31,7811],"class_list":{"0":"post-6827","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-aile","8":"category-beslenme","9":"tag-bagisiklik","10":"tag-bagisiklik-sistemi","11":"tag-beslenme","12":"tag-koronavirus"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/04\/4.jpg?fit=1000%2C667&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/6827","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/users\/80"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=6827"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/6827\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/6829"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=6827"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=6827"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=6827"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nDo\u011frusu: G\u00fcnl\u00fck enerji ve protein ihtiyac\u0131m\u0131z\u0131n sa\u011flanabilmesi i\u00e7in ana \u00f6\u011f\u00fcnler atlanmamal\u0131, ara \u00f6\u011f\u00fcnler ise beslenmemizin olmazsa olmazlar\u0131 olmal\u0131. \u00d6zellikle alt\u0131n \u00f6\u011f\u00fcn olan kahvalt\u0131n\u0131n atlanmas\u0131; di\u011fer \u00f6\u011f\u00fcnlerde porsiyon miktar\u0131n\u0131 artt\u0131rarak kan \u015fekeri dengesizliklerine yol a\u00e7abiliyor. \u201cBu durumda a\u00e7 kal\u0131nan s\u00fcrede v\u00fccut direncimizin d\u00fc\u015fmesi ka\u00e7\u0131n\u0131lmaz oluyor\u201d uyar\u0131s\u0131nda bulunan Beslenme ve Diyet Uzman\u0131 Ay\u015fe Sena Bin\u00f6z \u015fu \u00f6nerilerde bulunuyor: \u201cHer g\u00fcn kahvalt\u0131da t\u00fcketece\u011finiz kaliteli protein kayna\u011f\u0131 olan yumurta i\u00e7eri\u011findeki demir ve A vitamini ile ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131n desteklenmesine yard\u0131mc\u0131 olacakt\u0131r. Yan\u0131na ekleyece\u011finiz C vitamini (ye\u015fillikler, biber, portakal gibi) de yumurtan\u0131n demir emilimine katk\u0131 sa\u011flayacakt\u0131r\u201d<\/p>\n
\nDo\u011frusu: \u0130\u015ftah kontrol\u00fcnde, kan \u015fekeri dengesinde ve g\u00fcnl\u00fck besin gereksinimlerinin kar\u015f\u0131lanmas\u0131nda ana \u00f6\u011f\u00fcnlere destek olan ara \u00f6\u011f\u00fcnleri atlamamak ve protein\/karbonhidrat dengesini sa\u011flamak olduk\u00e7a \u00f6nemli. Meyve-yo\u011furt\/s\u00fct\/kefir; meyve-badem\/ceviz\/f\u0131nd\u0131k; tah\u0131ll\u0131 ekmek-peynir gibi se\u00e7eneklerle al\u0131nan protein, vitamin\/mineral ve lif dengesi v\u00fccut direncinin artmas\u0131na yard\u0131mc\u0131 oluyor.<\/p>\n
\nDo\u011frusu: Beslenme ve Diyet Uzman\u0131 Ay\u015fe Sena Bin\u00f6z her besinin enerji, protein, vitamin ve mineral i\u00e7eri\u011finin farkl\u0131 oldu\u011funu vurgulayarak, \u201cBesinlerin do\u011fru \u015fekilde ve birlikte t\u00fcketilmeleri v\u00fccuttaki kullan\u0131labilirliklerini artt\u0131rarak ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi destekliyor\u201d diyor. Bu durumda \u00f6\u011f\u00fcnlerimizin i\u00e7eri\u011finin kaliteli protein, demir, \u00e7inko i\u00e7eren; et, tavuk, bal\u0131k, yumurta gibi proteinlerden; lif ve B grubu vitamin i\u00e7eri\u011fi y\u00fcksek tam tah\u0131l \u00fcr\u00fcnleri ve kurubaklagillerden; antioksidan i\u00e7eri\u011fi y\u00fcksek meyve ve sebzelerden; omege-3 ve omega-6 kayna\u011f\u0131 olan ceviz, f\u0131nd\u0131k, badem gibi ya\u011fl\u0131 tohumlardan zengin olmas\u0131na dikkat etmemiz gerekiyor.<\/p>\n
\nDo\u011frusu: Besinlerin sindirimi, emilimi ve sonras\u0131nda olu\u015fan zararl\u0131 at\u0131klar\u0131n v\u00fccuttan uzakla\u015ft\u0131r\u0131lmalar\u0131 ile di\u011fer metabolik olaylar i\u00e7in yeterli su t\u00fcketmek \u00e7ok \u00f6nemli. Beslenme ve Diyet Uzman\u0131 Ay\u015fe Sena Bin\u00f6z v\u00fccudumuzun g\u00fcnl\u00fck olarak kilo ba\u015f\u0131na 30 ml su ihtiyac\u0131 oldu\u011funa dikkat \u00e7ekerek, \u201cSuyun yetersiz t\u00fcketimi sonucunda ba\u011f\u0131rsaklarda geli\u015febilecek olan kab\u0131zl\u0131k, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini do\u011frudan etkileyen ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 olumsuz etkileyebiliyor. Bu nedenle su t\u00fcketimi bireyin ihtiyac\u0131 do\u011frultusunda g\u00fcn\u00fcn her saatine dengeli olarak da\u011f\u0131t\u0131lmal\u0131\u201d uyar\u0131s\u0131nda bulunuyor. Ay\u015fe Sena Bin\u00f6z vir\u00fcsler \u00f6l\u00fcr d\u00fc\u015f\u00fcncesiyle y\u00fcksek \u0131s\u0131da su t\u00fcketiminin bo\u011faz ve a\u011f\u0131z mukozas\u0131na verece\u011fi zararlar\u0131n da g\u00f6z ard\u0131 edilmemesi gerekti\u011fini belirterek, \u201cEn ideali \u0131l\u0131k su t\u00fcketmek\u201d diyor.<\/p>\n
\nDo\u011frusu: Ba\u011f\u0131rsak floras\u0131 i\u00e7in yararl\u0131 olan probiyotik besinler (yo\u011furt, kefir, ev yap\u0131m\u0131 tur\u015fu gibi) ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi g\u00fc\u00e7lendirerek v\u00fccut direncimizi artt\u0131r\u0131yor. \u201cAncak vir\u00fcs\u00fcn yok edilmesi amac\u0131yla tur\u015fu t\u00fcketimini abartmak do\u011fru bir yakla\u015f\u0131m de\u011fildir\u201d uyar\u0131s\u0131nda bulunan Beslenme ve Diyet Uzman\u0131 Ay\u015fe Sena Bin\u00f6z bunun nedenini \u015f\u00f6yle a\u00e7\u0131kl\u0131yor: \u201cTur\u015funun i\u00e7eri\u011findeki yo\u011fun tuzun mideye zarar verdi\u011fi unutulmamal\u0131. Kronik hastal\u0131\u011f\u0131 (hipertansiyon ve kalp hastal\u0131\u011f\u0131 gibi) olan belli ya\u015f\u0131n \u00fczerindeki ki\u015filerin y\u00fcksek miktarda tur\u015fu t\u00fcketmeleri birtak\u0131m sa\u011fl\u0131k problemlerine yol a\u00e7arak ba\u011f\u0131\u015f\u0131kl\u0131k sistemini zay\u0131flat\u0131yor\u201d diyor. Probiyotiklerin etkisini artt\u0131ran muz, elma, enginar, kereviz, ku\u015fkonmaz, so\u011fan, sar\u0131msak, p\u0131rasa, kurubaklagiller, tam tah\u0131llar, keten tohumu, badem, ceviz gibi prebiyotik besinlerin t\u00fcketimi ise ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7lenmesine yard\u0131mc\u0131 oluyor.<\/p>\n
\nDo\u011frusu: Paketli g\u0131dalar, kek, \u015fekerleme, hamur i\u015fleri gibi i\u00e7eri\u011finde lif (posa) bulunmayan basit karbonhidrat i\u00e7eri\u011fi y\u00fcksek besinlerin t\u00fcketimi kan \u015fekeri dengesini bozuyor. Olu\u015fturduklar\u0131 tokluk hissinin k\u0131sa olmas\u0131 nedeniyle bir sonraki \u00f6\u011f\u00fcnde besin t\u00fcketimimizin artmas\u0131na ve y\u00fcksek kalori i\u00e7erikleri sebebiyle kilo al\u0131m\u0131n\u0131za neden olabiliyor. Ayn\u0131 zamanda g\u00fcnl\u00fck protein, vitamin\/mineral ihtiyac\u0131m\u0131z\u0131 kar\u015f\u0131lamad\u0131\u011f\u0131 i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirme s\u00fcrecini olumsuz etkileyebiliyor. V\u00fccut direncinizin artmas\u0131 i\u00e7in B grubu vitaminleri ve liften zengin tam tah\u0131l ekmekleri, bulgur, \u00e7orba ve tam tah\u0131l \u00fcr\u00fcnleri gibi sa\u011fl\u0131kl\u0131 karbonhidrat i\u00e7eren besinleri t\u00fcketmeye \u00f6zen g\u00f6sterin.<\/p>\n
\nDo\u011frusu: Proteinler v\u00fccut dokusunu olu\u015fturmak, onarmak ve viral, bakteriyel enfeksiyonlarla sava\u015fmak i\u00e7in ya\u015famsal \u00f6neme sahip. Ancak dikkat! Al\u0131nan d\u00fc\u015f\u00fck protein ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizin zay\u0131flamas\u0131na neden oldu\u011fu gibi, y\u00fcksek protein t\u00fcketimi de b\u00f6breklere zarar vererek ta\u015f olu\u015fumuna yol a\u00e7abiliyor.<\/p>\n
\nDo\u011frusu: Enfeksiyon durumunda ve enfeksiyonlardan korunmada C vitamini \u00f6nemli bir rol \u00fcstleniyor. C vitamini v\u00fccut taraf\u0131ndan depolanamad\u0131\u011f\u0131 i\u00e7in turun\u00e7giller, ye\u015fillikler, biber, kivi ve domates gibi kaynaklar\u0131 her g\u00fcn d\u00fczenli olarak t\u00fcketmeniz \u00e7ok \u00f6nemli. Ancak C vitamini takviyelerini bilin\u00e7sizce kullanmak b\u00f6brek ta\u015f\u0131 olu\u015fumuna sebebiyet verebiliyor. Dolay\u0131s\u0131yla C vitamini al\u0131m\u0131n\u0131 abartmadan besinlerle sa\u011flamay\u0131 al\u0131\u015fkanl\u0131k haline getirin.<\/p>\n
\nDo\u011frusu: Besinlerin de\u011fer kayb\u0131na u\u011framamalar\u0131 i\u00e7in haz\u0131rlama a\u015famalar\u0131na dikkat etmek \u015fart. \u00d6rne\u011fin C vitaminin hassas yap\u0131s\u0131 nedeniyle haz\u0131rlama ve pi\u015firme a\u015famas\u0131nda kayba u\u011frayabilece\u011fi i\u00e7in meyve\/sebzeleri m\u00fcmk\u00fcn oldu\u011funca k\u0131sa s\u00fcrede, metal b\u0131\u00e7ak darbesi de\u011fdirmeden haz\u0131rlamal\u0131 ve yine k\u0131sa s\u00fcrede bekletmeden t\u00fcketmelisiniz.<\/p>\n
\nDo\u011frusu: Beslenme ve Diyet Uzman\u0131 Ay\u015fe Sena Bin\u00f6z az pi\u015fmi\u015f ve \u00e7i\u011f besinlerden m\u00fcmk\u00fcn oldu\u011funca uzak durmam\u0131z gerekti\u011fi uyar\u0131s\u0131nda bulunarak, \u201cEt \u00e7e\u015fitlerinin pi\u015firilirken bakterilerin \u00f6lebilmeleri i\u00e7in i\u00e7 s\u0131cakl\u0131\u011f\u0131n\u0131n 70 derece ve \u00fczerinde olmas\u0131 gerekiyor. Etlerin iyi pi\u015firilmeleri b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor, \u00e7\u00fcnk\u00fc iyi pi\u015fmemi\u015f etler E.coli, Salmonella gibi bakteriler ve koronavir\u00fcs (covid-19) ile g\u0131da g\u00fcvenli\u011fini riske atabiliyor\u201d diyor. Ayn\u0131 \u015fekilde t\u00fcketti\u011finiz yumurtan\u0131n da tam pi\u015fmi\u015f olmas\u0131 hem i\u00e7eri\u011findeki vitamin ve protein kalitesinden daha iyi yararlanmam\u0131z\u0131 sa\u011fl\u0131yor, hem de bakteri olu\u015fumunun \u00f6n\u00fcne ge\u00e7iyor.<\/p>\n","protected":false},"excerpt":{"rendered":"