{"id":8946,"date":"2020-11-13T17:12:28","date_gmt":"2020-11-13T14:12:28","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=8946"},"modified":"2020-11-13T17:12:28","modified_gmt":"2020-11-13T14:12:28","slug":"koronavirusten-korunmak-icin-beslenme-onerileri","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/koronavirusten-korunmak-icin-beslenme-onerileri\/","title":{"rendered":"Koronavir\u00fcsten korunmak i\u00e7in beslenme \u00f6nerileri"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Yaz\u0131 \u0130\u00e7eri\u011fi<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69ea092653c78\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69ea092653c78\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/annebebekkulubu.com\/blog\/koronavirusten-korunmak-icin-beslenme-onerileri\/#Koronavirusten_korunmak_icin_nasil_beslenmelisiniz\" >Koronavir\u00fcsten korunmak i\u00e7in nas\u0131l beslenmelisiniz?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/annebebekkulubu.com\/blog\/koronavirusten-korunmak-icin-beslenme-onerileri\/#Rafine_karbonhidrat_tuketimini_sinirlandirin\" >Rafine karbonhidrat t\u00fcketimini s\u0131n\u0131rland\u0131r\u0131n\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/annebebekkulubu.com\/blog\/koronavirusten-korunmak-icin-beslenme-onerileri\/#Mevsime_uygun_taze_meyve_ve_sebze_yeterli_ve_kaliteli_protein_tuketin\" >Mevsime uygun taze meyve ve sebze, yeterli ve kaliteli protein t\u00fcketin\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/annebebekkulubu.com\/blog\/koronavirusten-korunmak-icin-beslenme-onerileri\/#Antioksidanlar_ile_bagisikliginizi_guclendirin\" >Antioksidanlar ile ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/annebebekkulubu.com\/blog\/koronavirusten-korunmak-icin-beslenme-onerileri\/#Gunluk_lif_miktarini_arttirin\" >G\u00fcnl\u00fck lif miktar\u0131n\u0131 artt\u0131r\u0131n\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/annebebekkulubu.com\/blog\/koronavirusten-korunmak-icin-beslenme-onerileri\/#Omega-3_alimini_destekleyin\" >Omega-3 al\u0131m\u0131n\u0131 destekleyin\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/annebebekkulubu.com\/blog\/koronavirusten-korunmak-icin-beslenme-onerileri\/#Cinko_ve_selenyum_alimina_ozen_gosterin\" >\u00c7inko ve selenyum al\u0131m\u0131na \u00f6zen g\u00f6sterin\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/annebebekkulubu.com\/blog\/koronavirusten-korunmak-icin-beslenme-onerileri\/#D_vitamini_duzeylerini_kontrol_altinda_tutun\" >D vitamini d\u00fczeylerini kontrol alt\u0131nda tutun\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/annebebekkulubu.com\/blog\/koronavirusten-korunmak-icin-beslenme-onerileri\/#Seratoninden_zengin_beslenin\" >Seratoninden zengin beslenin<\/a><\/li><\/ul><\/nav><\/div>\n<p><b>Koronavir\u00fcsten korunmak i\u00e7in nas\u0131l beslenmeliyiz? <\/b>Covid-19 s\u00fcrecinde beslenme nas\u0131l olmal\u0131, hangi vitaminleri t\u00fcketmeliyiz? <strong>Diyetisyen Bet\u00fcl Ova<\/strong>, pandemi g\u00fcnlerinde sa\u011fl\u0131kl\u0131 beslenme \u00f6nerilerini yazd\u0131!\u00a0<b><\/b><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Koronavirusten_korunmak_icin_nasil_beslenmelisiniz\"><\/span><b>Koronavir\u00fcsten korunmak i\u00e7in nas\u0131l beslenmelisiniz?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Koronavir\u00fcse kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7l\u00fc tutman\u0131n yolu yeterli ve dengeli beslenmek, fiziksel aktivite yapmak\u00a0 ve d\u00fczenli uykudur. G\u00fc\u00e7l\u00fc ba\u011f\u0131\u015f\u0131kl\u0131k ve enfeksiyonlardan korunmak i\u00e7in A vitamini, C vitamini, E vitamini, D vitamini, \u00e7inko, selenyum, bak\u0131r, demir, omega 3 ve probiyotik t\u00fcketimine g\u00fcnl\u00fck beslenme i\u00e7erisinde \u00f6nem verilmelidir.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Rafine_karbonhidrat_tuketimini_sinirlandirin\"><\/span><b>Rafine karbonhidrat t\u00fcketimini s\u0131n\u0131rland\u0131r\u0131n<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Kan \u015fekerini h\u0131zl\u0131 y\u00fckselten\u00a0 basit karbonhidrat denilen \u015fekerli yiyecek ve i\u00e7ecekler, beyaz ekmek\/ beyaz un ile yap\u0131lm\u0131\u015f hamur i\u015fleri, cipsler adrenalin sal\u0131n\u0131m\u0131nda dalgalanmalara neden olarak strese sebep olur. Bununla\u00a0 beraber kalp hastal\u0131\u011f\u0131, diyabet, obezite i\u00e7in risk fakt\u00f6r\u00fc olu\u015fturur.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Mevsime_uygun_taze_meyve_ve_sebze_yeterli_ve_kaliteli_protein_tuketin\"><\/span><b>Mevsime uygun taze meyve ve sebze, yeterli ve kaliteli protein t\u00fcketin\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Taze meyve ve sebze t\u00fcketimini artt\u0131rarak g\u00fcnl\u00fck vitamin, mineral, posa al\u0131m\u0131n\u0131za dikkat edin. G\u00fcnde en az 5 porsiyon taze meyve ve sebze t\u00fcketin.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Antioksidanlar_ile_bagisikliginizi_guclendirin\"><\/span><b>Antioksidanlar ile ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 g\u00fc\u00e7lendirin\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><strong>E vitamini<\/strong>, C vitamini, betakarotenler gibi antioksidanlardan zengin beslenmek ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirerek t\u00fcm hastal\u0131klara kar\u015f\u0131 koruyucu etki g\u00f6sterecektir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>C vitamini i\u00e7in;<\/strong> ye\u015fil biber, portakal, \u00e7ilek, limon, brokoli, kivi, roka gibi meyve ve sebzeler<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>E vitamini i\u00e7in;<\/strong> ay\u00e7i\u00e7e\u011fi ya\u011f\u0131, kuruyemi\u015fler, ya\u011fl\u0131 tohumlar, ay\u00e7ekirde\u011fi<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><strong>Betakarotenler i\u00e7in;<\/strong> tatl\u0131 patates, havu\u00e7, ye\u015fil yaprakl\u0131 sebzeler, yulaf t\u00fcketmeyi unutmay\u0131n.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Gunluk_lif_miktarini_arttirin\"><\/span><b>G\u00fcnl\u00fck lif miktar\u0131n\u0131 artt\u0131r\u0131n\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ba\u011f\u0131rsak mikrobiyatas\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemi \u00fczerine etkilidir. Bu nedenle g\u00fcnl\u00fck posa miktar\u0131n\u0131 art\u0131rarak ba\u011f\u0131rsak mikrobiyatan\u0131z\u0131 destekleyebilirsiniz. G\u00fcnl\u00fck t\u00fcketiminizde taze meyve ve sebzelere, kurubaklagillere, tam tah\u0131ll\u0131 besinlere, yo\u011furda ve kefire yer verin.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Omega-3_alimini_destekleyin\"><\/span><b>Omega-3 al\u0131m\u0131n\u0131 destekleyin\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u00c7oklu doymam\u0131\u015f ya\u011f asitleri antiinflamatuar \u00f6zelliklerinden dolay\u0131\u00a0 inlamasyonun \u00f6nlenmesinde \u00f6nemlidir. Bakteriyel ve viral enfeksiyonlara kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini destekler.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00d6zellikle somon, ton, sardalya, uskumru gibi so\u011fuk sularda ya\u015fayan ya\u011fl\u0131 bal\u0131klar ba\u015fta olmak \u00fczere bal\u0131k t\u00fcketimi artt\u0131r\u0131lmal\u0131d\u0131r. Bunun yan\u0131nda ceviz, keten tohumu, semizotu da Omega-3 i\u00e7erikleriyle diyete eklenmelidir.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Cinko_ve_selenyum_alimina_ozen_gosterin\"><\/span><b>\u00c7inko ve selenyum al\u0131m\u0131na \u00f6zen g\u00f6sterin\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u00c7inko ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n korunmas\u0131 i\u00e7in gereklidir. \u00c7inko eksikli\u011fi viral enfeksiyonlara ve bula\u015f\u0131c\u0131 hastal\u0131klara yakalanma riskini art\u0131r\u0131r. \u00c7inko ile beraber quercetin almakta da fayda vard\u0131r. \u00c7inkodan zengin beslenmek i\u00e7in k\u00fcmes hayvanlar\u0131, k\u0131rm\u0131z\u0131 et, kabak \u00e7ekirde\u011fi, mercimek, f\u0131nd\u0131k, badem, karides, kenevir t\u00fcketilebilir. Quercetin i\u00e7in elma, so\u011fan, sar\u0131msak, enginar, keten tohumu, b\u00f6\u011f\u00fcrtlengiller, karabu\u011fday, ke\u00e7iboynuzu t\u00fcketilebilir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Selenyum antiviral ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n artt\u0131r\u0131lmas\u0131 ve karaci\u011fer detoksifikasyonu i\u00e7in gereklidir.\u00a0 Mantar, ay\u00e7i\u00e7e\u011fi \u00e7ekirde\u011fi, ton bal\u0131\u011f\u0131, somon, beyaz ve k\u0131rm\u0131z\u0131 et, tam bu\u011fday ekme\u011fi, kuruyemi\u015fler, ya\u011fl\u0131 tohumlar selenyum i\u00e7eri\u011fi y\u00fcksek besinlerdir.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"D_vitamini_duzeylerini_kontrol_altinda_tutun\"><\/span><b>D vitamini d\u00fczeylerini kontrol alt\u0131nda tutun\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">D\u00fc\u015f\u00fck D vitamini d\u00fczeyleri ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 zay\u0131flatarak kronik yorgunlu\u011fa, enfeksiyon riskine ve depresyona sebep olabilir. D vitaminin temek kaynaklar\u0131 g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 ve diyettir. Karantina d\u00f6nemi\u00a0 daha az g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 al\u0131m\u0131na sebep oldu\u011fu i\u00e7in D vitamini \u00fcretiminin azalmas\u0131na sebep olabilir. Bu nedenle D vitamini i\u00e7eren g\u0131dalar\u0131n t\u00fcketimi artt\u0131r\u0131lmal\u0131, gerekirse takviye al\u0131nmal\u0131d\u0131r.\u00a0 D vitamini i\u00e7eren besinler bal\u0131k, karaci\u011fer, yumurta sar\u0131s\u0131d\u0131r.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Seratoninden_zengin_beslenin\"><\/span><b>Seratoninden zengin beslenin<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><strong>Seratonin<\/strong>, uyku ve i\u015ftah kontrol\u00fcnde, iyi ruh halinin olu\u015fmas\u0131nda etkilidir. Hindi eti, bal\u0131k, s\u00fct ve s\u00fct \u00fcr\u00fcnleri, yumurta, ceviz, muz, kivi, f\u0131nd\u0131k, keten tohumu, kuru meyveler, \u0131spanak, bezelye, kalamar, \u00e7ikolata gibi besinlerde seratonin bulunur.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00d6zellikle ak\u015fam yeme\u011finde serotonin ve melatonin i\u00e7eren veya sentezini te\u015fvik eden g\u0131dalar\u0131 t\u00fcketmek karantinada uyku d\u00fczeninin bozulmamas\u0131 i\u00e7in faydal\u0131 olacakt\u0131r. Bunun i\u00e7in k\u00f6kl\u00fc sebzeler, koyu ye\u015fil yaprakl\u0131 sebzeler, badem, muz, yulaf, s\u00fct ve s\u00fct \u00fcr\u00fcnleri, kivi, keten tohumu, ceviz, bal\u0131k \u00f6zellikle somon ak\u015fam yemeklerine eklenmesi \u00f6nerilen besinlerdir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Koronavir\u00fcsten korunmak i\u00e7in nas\u0131l beslenmeliyiz? Covid-19 s\u00fcrecinde beslenme nas\u0131l olmal\u0131, hangi vitaminleri t\u00fcketmeliyiz? Diyetisyen Bet\u00fcl Ova, pandemi g\u00fcnlerinde sa\u011fl\u0131kl\u0131 beslenme \u00f6nerilerini yazd\u0131!\u00a0 Koronavir\u00fcsten korunmak i\u00e7in nas\u0131l beslenmelisiniz? Koronavir\u00fcse kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7l\u00fc tutman\u0131n yolu yeterli ve dengeli beslenmek, fiziksel aktivite yapmak\u00a0 ve d\u00fczenli uykudur. G\u00fc\u00e7l\u00fc ba\u011f\u0131\u015f\u0131kl\u0131k ve enfeksiyonlardan korunmak i\u00e7in A vitamini, C vitamini, E vitamini, [&hellip;]<\/p>\n","protected":false},"author":123,"featured_media":8949,"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":[5],"tags":[11406,10855,11407],"class_list":{"0":"post-8946","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-beslenme","8":"tag-koronavirus-beslenme-onerileri","9":"tag-koronavirus-beslenme-rehberi","10":"tag-koronavirus-karsi-beslenme"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2020\/11\/koronaviruse-karsi-beslenme-rehberi.jpg?fit=626%2C421&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/8946","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\/123"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=8946"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/8946\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/8949"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=8946"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=8946"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=8946"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}