Mevsim ge\u00e7i\u015fi s\u00fcrecinde olu\u015fan s\u0131cakl\u0131k farkl\u0131l\u0131klar\u0131, nem, g\u00fcne\u015f \u0131\u015f\u0131nlar\u0131n\u0131n etkisindeki de\u011fi\u015fiklikler, hormonal s\u00fcre\u00e7ler, t\u00fcketilen besin \u00f6\u011felerinin farkl\u0131la\u015fmas\u0131, \u00e7evresel fakt\u00f6rlerin de\u011fi\u015fimi gibi bir\u00e7ok fakt\u00f6r ba\u011f\u0131\u015f\u0131kl\u0131k sistemini de etkileyerek sa\u011fl\u0131k \u00fczerinde do\u011frudan veya dolayl\u0131 olarak etki edebilmektedir. <\/p>\n\n\n\n
Yaz aylar\u0131n\u0131n geride kal\u0131p havalar\u0131n her ge\u00e7en g\u00fcn so\u011fumas\u0131yla birlikte bir\u00e7ok hastal\u0131k da pusuda beklemektedir. \u00d6zellikle grip, \u00f6ks\u00fcr\u00fck, bron\u015fit, so\u011fuk alg\u0131nl\u0131klar\u0131 gibi k\u0131\u015f hastal\u0131klar\u0131na yakalanma riski art\u0131\u015f g\u00f6stermektedir. Bu nedenle her zaman oldu\u011fu gibi sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korumak ad\u0131na yeterli ve dengeli beslenmek olduk\u00e7a \u00f6nemlidir.<\/p>\n\n\n\n
G\u00fcnlerin k\u0131salmaya ba\u015flamas\u0131 ve havalar\u0131n erkenden kararmas\u0131yla birlikte \u00f6\u011f\u00fcn saatlerimizin de buna g\u00f6re ayarlanmas\u0131 mide ve ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131m\u0131z\u0131n korunmas\u0131 a\u00e7\u0131s\u0131ndan \u00f6nemlidir. Ufak porsiyonlar\u0131 i\u00e7eren s\u0131k aral\u0131klarla beslenme ki\u015fiye g\u00f6re planlanabilir. Ayr\u0131ca d\u00fczensiz \u00f6\u011f\u00fcnler ve uzun s\u00fcreli a\u00e7l\u0131klar, kan \u015fekerini dengesizli\u011fine sebep olarak yorgunluk ve halsizli\u011fin daha da k\u00f6t\u00fc hale gelmesine sebep olabilece\u011finden ki\u015finin beslenme d\u00fczenine g\u00f6re sa\u011fl\u0131kl\u0131 i\u00e7eri\u011fe sahip ana ve ara \u00f6\u011f\u00fcnleri i\u00e7eren beslenme program\u0131 d\u00fczenlenmelidir.<\/p>\n\n\n\n
Burada \u00f6nemli olan yazda k\u0131\u015fa ge\u00e7erken hem v\u00fccudun de\u011fi\u015fen s\u0131cakl\u0131\u011fa adapte etmek hem de s\u0131cakla birlikte de\u011fi\u015febilen beslenme al\u0131\u015fkanl\u0131\u011f\u0131n\u0131 bedenimiz ad\u0131na sa\u011fl\u0131kl\u0131 hale getirmek i\u00e7in v\u00fccudumuzun g\u00fcnl\u00fck ihtiyac\u0131 olan enerji ve besin \u00f6\u011felerinin kar\u015f\u0131land\u0131\u011f\u0131ndan emin olarak beslenmeye dikkat edilmelidir. Bu nedenle beslenmede belirli de\u011fi\u015fikliklerin yap\u0131lmas\u0131 sa\u011fl\u0131kl\u0131 beslenmenin s\u00fcrd\u00fcr\u00fclebilmesi a\u00e7\u0131s\u0131ndan b\u00fcy\u00fck \u00f6nem ta\u015f\u0131maktad\u0131r.<\/p>\n\n\n\n
\u0130\u015fte beslenmenizde dikkat edilmesi gereken \u00f6nemli kurallar<\/strong>;<\/p>\n\n\n\n \u2022 \u00d6zellikle besin \u00e7e\u015fitlili\u011fi bu d\u00f6nemde \u00f6nem ta\u015f\u0131maktad\u0131r. Farkl\u0131 besin gruplar\u0131n\u0131 ve antioksidan kapasitesi y\u00fcksek renklibesinleri ayn\u0131 tabakta t\u00fcketip besinlerin etkile\u015fiminden faydalan\u0131n.<\/p>\n\n\n\n \u2022 G\u00fcnl\u00fck beslenmede k\u0131rm\u0131z\u0131 et, tavuk, bal\u0131k ve bol miktarda omega-3 ya\u011f asidi i\u00e7eren ya\u011fl\u0131 tohumlar (ceviz, f\u0131nd\u0131k, badem, f\u0131st\u0131k) mutlaka bulunmal\u0131d\u0131r.Ayr\u0131ca haftada 2 defa somon, ton, uskumru, sardalye gibi omega-3 bak\u0131m\u0131ndan zengin bal\u0131klar t\u00fcketilmelidir.<\/p>\n\n\n\n \u2022 Sa\u011fl\u0131kl\u0131, yeterli ve dengeli beslenmeyi ihmal etmeyerek akdeniz tarz\u0131 beslenin. Bitkisel g\u0131dalar, tah\u0131l grubu, baklagiller, ya\u011fl\u0131 tohumlar, meyve ve sebzeler vet\u00fcketimine dayanan temel ya\u011f\u0131n zeytinya\u011f\u0131 oldu\u011fu k\u0131rm\u0131z\u0131 et ve di\u011fer et \u00fcr\u00fcnlerinin nispeten s\u0131n\u0131rl\u0131 t\u00fcketimini dengelemeyi ama\u00e7layan, orta d\u00fczeyde bal\u0131k, deniz \u00fcr\u00fcnleri ve s\u00fct \u00fcr\u00fcnleri t\u00fcketiminin oldu\u011fu en ge\u00e7erli beslenme modelidir. <\/p>\n\n\n\n \u2022 Yo\u011furt, kefir gibi hem probiyotik i\u00e7eren hem de kalsiyumdan zengin yo\u011furt ve kefiri ara ve ana \u00f6\u011f\u00fcnlerinize ekleyerek ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin iyi \u00e7al\u0131\u015fmas\u0131, bakterilerden korunma, besinlerin sindirimi ve emilimini destekleyen probiyotik besinleri t\u00fcketin.<\/p>\n\n\n\n \u2022 Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 desteklemek ve v\u00fccudun yeterli miktarda vitamin ve mineral al\u0131nmas\u0131n\u0131 desteklemek ad\u0131na mevsimine uygun olarak se\u00e7erek sebze ve meyveleri g\u00fcnde en az 5 porsiyon olacak \u015fekilde t\u00fcketmeye \u00f6zen g\u00f6sterin.<\/p>\n\n\n\n \u2022 Sindirim sistemini rahatlatmak i\u00e7in kuru baklagiller, tam tah\u0131l \u00fcr\u00fcnleri, sebze ve taze\/kuru meyvelerin zengin lif i\u00e7eri\u011finden faydalan\u0131n.<\/p>\n\n\n\n \u2022 K\u0131\u015f aylar\u0131nda yaz aylar\u0131na g\u00f6re susama ihtiyac\u0131 daha az oldu\u011fu i\u00e7in su t\u00fcketimi yetersiz kalabiliyor ancak unutulmamal\u0131d\u0131r ki bedenimizin suya her zaman ihtiyac\u0131 var. Su t\u00fcketimi v\u00fccuttaki toksinlerin at\u0131lmas\u0131, v\u00fccut fonksiyonlar\u0131n\u0131n yerine getirebilmesi, metabolizma dengesinin sa\u011flanmas\u0131 ve daha bir\u00e7ok metabolik s\u00fcrecin ger\u00e7ekle\u015fmesinde \u00f6nemli rolleri vard\u0131r. Su t\u00fcketiminin kilo ba\u015f\u0131na 30 ml olacak \u015fekilde g\u00fcnl\u00fck yakla\u015f\u0131k 2-2,5 litre olmas\u0131 sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan olduk\u00e7a \u00f6nemlidir. G\u00fcnl\u00fck hedefiniz olan su t\u00fcketiminizi sa\u011flamak ad\u0131na \u00fczerinde cam \u015fi\u015felerde takip ederek total su t\u00fcketiminizi kontrol edebilirsiniz. Ayr\u0131ca egzersiz yapt\u0131\u011f\u0131n\u0131z g\u00fcnlerde daha fazla su t\u00fcketmeniz gerekti\u011fi unutmamal\u0131d\u0131r. <\/p>\n\n\n\n \u2022 \u00d6\u011f\u00fcn saatlerini d\u00fczenleyerek ara \u00f6\u011f\u00fcn yap\u0131n. sa\u011fl\u0131kl\u0131 ve tok tutacak \u00e7i\u011f kuruyemi\u015fler veya yo\u011furt ile meyve gibi pratik ve doyurucu ara \u00f6\u011f\u00fcnler g\u00fcn i\u00e7erisinde enerji d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc ya\u015faman\u0131z\u0131 engelleyecektir.<\/p>\n\n\n\n \u2022 Y\u00fcksek miktarda ya\u011f, krema, tuz i\u00e7eren besinler ve paketli \u00fcr\u00fcnlerden olabildi\u011fince uzak durarak sa\u011fl\u0131kl\u0131 alternatiflerden yana tercihinizi yap\u0131n. <\/p>\n\n\n\n \u2022 \u0130\u00e7inizi \u0131s\u0131tacak \u015feker i\u00e7eren s\u0131cak \u00e7ikolata, \u015fekerli bitki \u00e7aylar\u0131, sahlep gibi i\u00e7ecekler yerine \u015feker i\u00e7ermeyen bitki \u00e7aylar\u0131n\u0131 (\u0131hlamur gibi) tercih edin.<\/p>\n\n\n\n \u2022 Yemeklerinizi haz\u0131rlarken k\u0131zartma kavurma gibi sa\u011fl\u0131ks\u0131z pi\u015firme y\u00f6ntemlerinden uzak durarak \u0131zgara, bu\u011fulama, ha\u015flama gibi pi\u015firme y\u00f6ntemlerini tercih edin.<\/p>\n\n\n\n Bedeninizi dinleyerek ihtiya\u00e7lar\u0131n\u0131za kulak verin. Sa\u011fl\u0131\u011f\u0131n\u0131z\u0131n korumaya \u00f6zen g\u00f6stererek size en uygun olan sa\u011fl\u0131kl\u0131, yeterli ve dengeli beslenme al\u0131\u015fkanl\u0131\u011f\u0131 ile birlikteyeterli uyku ve d\u00fczenli egzersizi ya\u015fam tarz\u0131 haline getirerek bu s\u00fcre\u00e7te s\u00fcrd\u00fcr\u00fclebilir bir ya\u015fam tarz\u0131 de\u011fi\u015fikli\u011fi sa\u011flay\u0131n.\u00a0<\/em><\/p>\n\n\n\n Yaz\u0131m\u0131z\u0131 okudunuz, bir de bizi dinlemek isterseniz;<\/strong> Diyabet Diyetisyeni<\/em><\/strong> \u00a0Kapak G\u00f6rseli: @isabellehaikens<\/em><\/strong><\/p>\n\n\n\n <\/p>\n\n\n\n <\/p>\n","protected":false},"excerpt":{"rendered":" G\u00fcnlerin k\u0131salmaya ba\u015flamas\u0131 ve havalar\u0131n erkenden kararmas\u0131yla birlikte beslenme d\u00fczenimizi yeniden g\u00f6zden ge\u00e7irme vakti.<\/p>\n","protected":false},"author":7,"featured_media":3066,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[78],"tags":[145,146,84,85],"class_list":["post-3063","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-wellness","tag-beslenme","tag-mevsimgecisindebeslenme","tag-ziaonline","tag-ziaonlinedergi"],"blocksy_meta":[],"uagb_featured_image_src":{"full":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2024\/12\/1200x900-9.png",1200,900,false],"thumbnail":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2024\/12\/1200x900-9-150x150.png",150,150,true],"medium":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2024\/12\/1200x900-9-300x225.png",300,225,true],"medium_large":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2024\/12\/1200x900-9-768x576.png",768,576,true],"large":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2024\/12\/1200x900-9-1024x768.png",1024,768,true],"1536x1536":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2024\/12\/1200x900-9.png",1200,900,false],"2048x2048":["https:\/\/zerriniremakbay.com\/wp-content\/uploads\/2024\/12\/1200x900-9.png",1200,900,false]},"uagb_author_info":{"display_name":"MERVE G\u00dcLDALI SER\u0130N","author_link":"https:\/\/zerriniremakbay.com\/?author=7"},"uagb_comment_info":0,"uagb_excerpt":"G\u00fcnlerin k\u0131salmaya ba\u015flamas\u0131 ve havalar\u0131n erkenden kararmas\u0131yla birlikte beslenme d\u00fczenimizi yeniden g\u00f6zden ge\u00e7irme vakti.","_links":{"self":[{"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/posts\/3063","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3063"}],"version-history":[{"count":2,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/posts\/3063\/revisions"}],"predecessor-version":[{"id":3067,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/posts\/3063\/revisions\/3067"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=\/wp\/v2\/media\/3066"}],"wp:attachment":[{"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3063"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3063"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zerriniremakbay.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3063"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
🎧Z\u0130A’NIN SESLER\u0130 – Mevsim Ge\u00e7i\u015finde Beslenme’yi dinlemek i\u00e7in t\u0131klay\u0131n<\/u><\/a>🎧<\/p>\n\n\n\n
Uzm. Dyt. Merve G\u00dcLDALI SER\u0130N<\/em><\/strong>\u00a0@merveguldaliserin<\/u><\/a>\u00a0@uzmdytmerveguldali<\/u><\/a><\/p>\n\n\n\n