Ya\u015far \u00dcniversitesi Meslek Y\u00fcksek Okulu (MYO) G\u0131da \u0130\u015fleme B\u00f6l\u00fcm Ba\u015fkan\u0131 Dr. \u00d6\u011fretim \u00dcyesi Ruhan A\u015fk\u0131n Uzel, sonbaharda kronik rahats\u0131zl\u0131klar yorgunluk ve halsizli\u011fe kar\u015f\u0131 nas\u0131l beslenilmesi gerekti\u011fini anlatt\u0131. Uzel, sa\u011fl\u0131kl\u0131 beslenmenin en \u00f6nemli savunma silah\u0131 oldu\u011funu s\u00f6yledi.<\/p>\n
Sonbahar mevsimini sa\u011fl\u0131kl\u0131 ge\u00e7irebilmek i\u00e7in beslenmenin iyi d\u00fczenlenmesi gerekti\u011fini aktaran Ya\u015far \u00dcniversitesi Meslek Y\u00fcksek Okulu (MYO) G\u0131da \u0130\u015fleme B\u00f6l\u00fcm Ba\u015fkan\u0131 Dr. \u00d6\u011fretim \u00dcyesi Ruhan A\u015fk\u0131n Uzel, bu d\u00f6nemde v\u00fccudun direncinin art\u0131r\u0131lmas\u0131 gerekti\u011fini belirtti. Uzel, direncin artmas\u0131 ile birlikte savunma mekanizmas\u0131n\u0131n g\u00fc\u00e7lenece\u011fini ifade ederek, “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” diye konu\u015ftu.<\/p>\n
Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7lendirilmesinin \u00f6nemli bir s\u00fcre\u00e7 oldu\u011funu dikkat \u00e7eken Ruhan A\u015fk\u0131n Uzel, “G\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 artt\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” bilgisini verdi.<\/p>\n
Halsizli\u011fe kar\u015f\u0131 bu g\u0131dalar \u00e7are<\/p>\n
Halsizli\u011fi gidermek i\u00e7in protein ve karbonhidrat i\u00e7eren g\u0131dalar\u0131n t\u00fcketiminin \u00f6nemli oldu\u011funa dikkat \u00e7eken Uzel, \u015f\u00f6yle devam etti:<\/p>\n
“Protein, kas yap\u0131s\u0131 i\u00e7in enerji tedarik eder. Protein kaslar i\u00e7in gereken enerjinin ana kayna\u011f\u0131d\u0131r. Beyinde dopaminin \u00fcretimini artt\u0131ran bir amino asittir, 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\u00e7iren 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.”<\/p>\n","protected":false},"excerpt":{"rendered":"
A\u015eAR \u00dcN\u0130VERS\u0130TES\u0130 MESLEK Y\u00dcKSEK OKULU (MYO) GIDA \u0130\u015eLEME B\u00d6L\u00dcM BA\u015eKANI DR. \u00d6\u011eRET\u0130M \u00dcYES\u0130 RUHAN A\u015eKIN UZEL, SONBAHARDA KRON\u0130K RAHATSIZLIKLAR YORGUNLUK VE HALS\u0130ZL\u0130\u011eE KAR\u015eI NASIL BESLEN\u0130LMES\u0130 GEREKT\u0130\u011e\u0130N\u0130 ANLATTI. UZEL, SA\u011eLIKLI BESLENMEN\u0130N EN \u00d6NEML\u0130 SAVUNMA S\u0130LAHI OLDU\u011eUNU S\u00d6YLED\u0130.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,20],"tags":[29395,4992,19327,108813,13197,15593,106177],"class_list":["post-1347410","post","type-post","status-publish","format-standard","hentry","category-saglik","category-turkiye","tag-bunlara","tag-dikkat","tag-edin","tag-gecirebilmek","tag-icin","tag-saglikli","tag-sonbahari"],"_links":{"self":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/posts\/1347410","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1347410"}],"version-history":[{"count":0,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/posts\/1347410\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1347410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1347410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1347410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}