K\u0131\u015f geldi, havalar en ince ayr\u0131nt\u0131s\u0131na kadar so\u011fudu. Bu d\u00f6nemi din\u00e7 ve ne\u015fe sa\u00e7an dinmek i\u00e7in ahenkli al\u0131\u015ft\u0131rma ve beslenme ko\u015ful. Oysa bu \u015fekilde hastal\u0131klara yakalanma riskimizi azaltabiliriz. Liv Hospital Diyet ve Diyetisyen Or\u00e7un K\u00fcr\u00fcm k\u0131\u015f d\u00f6neminde dikkat edilmesi gerekenleri anlatt\u0131.<\/p>\n
DIKKAT ED\u0130LMES\u0130 GEREKENLER<\/strong><\/p>\n \u2022 Bol su i\u00e7in. Daha fazla su i\u00e7meli, v\u00fccudu susam\u0131\u015f b\u0131rakmamal\u0131s\u0131n\u0131z. So\u011fuk mevsimlerde bedenimizi susam\u0131\u015f b\u0131rakmaya daha e\u011filimliyiz. Bu herzamanki bir \u00f6\u011f\u00fct olsa da v\u00fccuttaki b\u00fct\u00fcn enzim s\u00fcre\u00e7lerinde suya ihtiya\u00e7 vard\u0131r. Su olmadan v\u00fccutta \u00e7o\u011fu s\u00fcrecin aksayaca\u011f\u0131n\u0131 unutmay\u0131n! <\/p>\n \u2022 Yemeklerinizde daha pozitif bitki ve baharatlara yer verebilirsiniz. Sar\u0131msak, so\u011fan, karabiber, ac\u0131 biber ve zerde\u00e7alda bulunan bir tak\u0131m bile\u015fikler ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir. <\/p>\n \u2022 Tamamlanm\u0131\u015f, besin de\u011feri azalm\u0131\u015f olan bir tak\u0131m haz\u0131r g\u0131dalardan uzakta durun. Gazl\u0131 i\u00e7ecekler ve k\u0131zarm\u0131\u015f g\u0131dalar da buna dahil. <\/p>\n \u2022 Din\u00e7 kilo y\u00f6netimi k\u0131\u015f aylar\u0131nda fazla \u00f6nemli. Tabaktaki porsiyonlar\u0131n\u0131za uyar\u0131 edin ve k\u0131\u015f\u0131n daha art\u0131 enerjiye ihtiyac\u0131n\u0131z oldu\u011funu sanarak g\u0131da t\u00fcketimini artt\u0131rmay\u0131n. Pozitif kilosu olanlar\u0131n hastal\u0131klarla sava\u015fma g\u00fcc\u00fc daha zay\u0131ft\u0131r. <\/p>\n \u2022 Protein ve demir al\u0131m\u0131 belirlenmi\u015f bir d\u00fczeyin alt\u0131na d\u00fc\u015fmemeli. Cisim bizi koruyan hastal\u0131klarla sava\u015f\u00e7\u0131 h\u00fccrelerimizi olu\u015ftururken en \u00e7ok aminoasitlere ve demire gereksinim duyar. K\u0131\u015f\u0131n kan demir ve D vitamini de\u011ferlerini denetim ettirmekte \u00fcst\u00fcnl\u00fck var.<\/p>\n \u2022 Meyve sebze t\u00fcketimi \u00f6nemli. Meyve se\u00e7enekleri azal\u0131rken sebze se\u00e7eneklerinin artt\u0131\u011f\u0131 bu d\u00f6nemde her g\u00fcn s\u0131radan 2 porsiyon meyve ve 3 porsiyon sebze t\u00fcketmeye \u00f6zen g\u00f6stermeliyiz. Taze g\u0131dalardan ald\u0131\u011f\u0131m\u0131z vitamin-mineral ve \u00f6teki antioksidan bile\u015fikler ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in olmazsa olmazlardan.<\/p>\n \u2022 \u0130leri ya\u015flarda baz\u0131 vitamin ve mineral eksiklikleri daha s\u0131k g\u00f6zlemlendi\u011finden ya\u015f ilerledik\u00e7e g\u0131da daha kayda de\u011fer hale geliyor. <\/p>\n \u2022 Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin y\u00fczde 80 \u2019i sindirim sisteminde bulunuyor. Ba\u011f\u0131rsak floram\u0131z\u0131 g\u00fc\u00e7l\u00fc k\u0131labilmek i\u00e7in son zamanlarda \u00e7ok konu\u015fulan probiyotiklere sofrada daha pozitif yer a\u00e7\u0131lmas\u0131 gerekir. Fermente g\u0131dalar, do\u011fal yo\u011furt, ayran, kefir, tarhanay\u0131 nitelikli probiyotikler aralar\u0131nda sayabiliriz.<\/p>\n \u2022 I\u00e7ki t\u00fcketimi azalt\u0131lmal\u0131. Alkol g\u0131dalardan al\u0131nacak faydalar\u0131 azaltmakla beraber ba\u011f\u0131\u015f\u0131kl\u0131k sistemini zay\u0131flatmas\u0131 ve karaci\u011fer ya\u011flanmas\u0131na yol a\u00e7t\u0131\u011f\u0131ndan miktar\u0131na uyar\u0131 ederek t\u00fcketilmeli. <\/p>\n \u2022 Egzersizi art\u0131r\u0131n. D\u00fczenli maddesel aktivite ayr\u0131ca ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirecek ayr\u0131ca de uyku kalitesini geli\u015ftirecektir. Tak\u00e2tsizlik hali g\u00f6r\u00fclen \u015fah\u0131slar\u0131n daha s\u0131k hasta oldu\u011funu unutmay\u0131n. <\/p>\n","protected":false},"excerpt":{"rendered":" K\u0131\u015f geldi, havalar en ince ayr\u0131nt\u0131s\u0131na kadar...<\/p>\n","protected":false},"author":717,"featured_media":49286,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[9],"tags":[29691,29690,29693,29692,29689],"aioseo_notices":[],"views":518,"_links":{"self":[{"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/posts\/49287"}],"collection":[{"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/users\/717"}],"replies":[{"embeddable":true,"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/comments?post=49287"}],"version-history":[{"count":0,"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/posts\/49287\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/media\/49286"}],"wp:attachment":[{"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/media?parent=49287"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/categories?post=49287"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberrizem.com\/wp-json\/wp\/v2\/tags?post=49287"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}