{"id":47622,"date":"2026-02-25T18:21:06","date_gmt":"2026-02-25T18:21:06","guid":{"rendered":"https:\/\/bihavadis.com\/?p=47622"},"modified":"2026-02-25T18:21:06","modified_gmt":"2026-02-25T18:21:06","slug":"ramazanda-enfeksiyonlara-karsi-beslenmeye-dikkat","status":"publish","type":"post","link":"https:\/\/bihavadis.com\/index.php\/2026\/02\/25\/ramazanda-enfeksiyonlara-karsi-beslenmeye-dikkat\/","title":{"rendered":"Ramazan&#8217;da enfeksiyonlara kar\u015f\u0131 beslenmeye dikkat!"},"content":{"rendered":"<p>K\u0131\u015f\u0131n dondurucu so\u011fuklar\u0131, kapal\u0131 alanlarda ge\u00e7irilen uzun s\u00fcreler ve kalabal\u0131k ortamlarda enfeksiyonlar\u0131n y\u00fcksek bula\u015f riskine sahip olmas\u0131, sa\u011fl\u0131kl\u0131 bir Ramazan ge\u00e7irebilmek i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin her zamankinden daha g\u00fc\u00e7l\u00fc olmas\u0131n\u0131 gerektiriyor.\u00a0<strong>Ac\u0131badem Fulya Hastanesi Beslenme ve Diyet Uzman\u0131 M\u00fczeyyen \u00c7elik<\/strong>\u00a0\u201cRamazan\u2019da uzun s\u00fcren a\u00e7l\u0131k saatleri, de\u011fi\u015fen \u00f6\u011f\u00fcn ve uyku d\u00fczeni ile azalan su t\u00fcketimi v\u00fccudun ba\u011f\u0131\u015f\u0131kl\u0131k sistemini daha hassas hale getirebiliyor. Ancak \u00f6zellikle do\u011fru besin se\u00e7imi Ramazan\u2019\u0131 hem sa\u011fl\u0131kl\u0131 hem de g\u00fc\u00e7l\u00fc ge\u00e7irmek i\u00e7in en \u00f6nemli desteklerden biri olarak \u00f6ne \u00e7\u0131k\u0131yor\u201d diyor. \u00d6zellikle mevsim sebze ve meyvelerinin; vitamin, mineral ve antioksidan i\u00e7erikleri sayesinde v\u00fccudu hem enfeksiyonlara kar\u015f\u0131 koruyaca\u011f\u0131n\u0131 hem de enerji seviyesini dengede tutmaya destek olaca\u011f\u0131n\u0131 vurgulayan Beslenme ve Diyet Uzman\u0131 M\u00fczeyyen \u00c7elik, Ramazan\u2019da ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren 10 besini anlatt\u0131, \u00f6nemli uyar\u0131lar ve \u00f6nerilerde bulundu.<\/p>\n<ul>\n<li><strong>Portakal<\/strong><\/li>\n<\/ul>\n<p>G\u00fc\u00e7l\u00fc C vitamini kayna\u011f\u0131 olan portakal, enfeksiyonlara kar\u015f\u0131 savunmada g\u00f6revli l\u00f6kosit (beyaz kan h\u00fccreleri) \u00fcretimini destekler. Antioksidan etkileri sayesinde h\u00fccreleri serbest radikallere kar\u015f\u0131 korur. \u0130\u00e7erdi\u011fi \u00e7\u00f6z\u00fcn\u00fcr lif, mide bo\u015falmas\u0131n\u0131 yava\u015flatarak kan \u015fekerinin ani y\u00fckselmesini \u00f6nler. \u0130ftardan sonra t\u00fcketildi\u011finde hem s\u0131v\u0131 deste\u011fi sa\u011flar hem de tatl\u0131 ihtiyac\u0131n\u0131 do\u011fal \u015fekilde dengeleyerek rafine \u015feker t\u00fcketimini azaltmaya yard\u0131mc\u0131 olur.<\/p>\n<ul>\n<li><strong>K\u0131rm\u0131z\u0131 lahana<\/strong><\/li>\n<\/ul>\n<p>K\u0131rm\u0131z\u0131 lahanan\u0131n i\u00e7eri\u011findeki mor pigmentler g\u00fc\u00e7l\u00fc antioksidan etki g\u00f6stererek h\u00fccreleri; sindirim sonras\u0131 olu\u015fan toksinlerin v\u00fccutta olu\u015fturdu\u011fu oksidatif stresten korur. Bu \u015fekilde ba\u011f\u0131\u015f\u0131kl\u0131k desteklenmesine b\u00fcy\u00fck katk\u0131da bulunur. \u00d6zellikle \u00e7i\u011f yendi\u011finde \u00e7i\u011fneme s\u00fcreci uzun olaca\u011f\u0131ndan beyindeki tokluk sinyalinin olu\u015fumunu h\u0131zland\u0131r\u0131r. Salatalarda limon ve zeytinya\u011f\u0131 ile birlikte t\u00fcketildi\u011finde besin de\u011feri artar.<\/p>\n<ul>\n<li><strong>Mandalina<\/strong><\/li>\n<\/ul>\n<p>Zengin C vitamini i\u00e7eri\u011fiyle v\u00fccudun enfeksiyonlardan korunmas\u0131na, antioksidan etkisiyle de inflamasyonun dengelenmesine destek olur. Liften zengin olan mandalina kan \u015fekerinin kontoll\u00fc y\u00fckselmesine yard\u0131mc\u0131 olurken, antioksidan etkisiyle inflamasyonun dengelenmesini, \u00a0strese kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonlar\u0131n\u0131n d\u00fczenli \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar. Hafif ve kolay t\u00fcketilebilir yap\u0131s\u0131yla Ramazan\u2019da vitamin, s\u0131v\u0131 ve tatl\u0131 ihtiyac\u0131na destek olur ama a\u015f\u0131r\u0131ya ka\u00e7\u0131lmamal\u0131d\u0131r.<\/p>\n<ul>\n<li><strong>Kivi<\/strong><\/li>\n<\/ul>\n<p>C ve E vitamini kombinasyonu sayesinde h\u00fccresel savunma mekanizmalar\u0131n\u0131 g\u00fc\u00e7lendirir. Y\u00fcksek lif i\u00e7eri\u011fi ba\u011f\u0131rsak hareketlerini d\u00fczenler, kab\u0131zl\u0131\u011f\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur. Uzun s\u00fcreli a\u00e7l\u0131kta s\u0131k g\u00f6r\u00fclen sindirim problemlerinin azalt\u0131lmas\u0131na destek verir. Ayn\u0131 zamanda i\u00e7erdi\u011fi do\u011fal enzimler protein sindirimine ve iftar sonras\u0131 rahatlamaya katk\u0131 sa\u011flar.<\/p>\n<ul>\n<li><strong>Ispanak<\/strong><\/li>\n<\/ul>\n<p>Beslenme ve Diyet Uzman\u0131 M\u00fczeyyen \u00c7elik, iftar sofralar\u0131nda mutlaka mevsim sebzelerinin yer almas\u0131 gerekti\u011fini belirterek \u201cIspana\u011f\u0131n i\u00e7eri\u011findeki; A ve C vitamini v\u00fccudun ilk savunma hatt\u0131 olan mukozal bariyeri g\u00fc\u00e7lendirirken folat h\u00fccre yenilenmesini destekler. D\u00fc\u015f\u00fck kalorili ama hacimli bir sebzedir; mide dolulu\u011fu sa\u011flar. Sahurda yumurta ile t\u00fcketildi\u011finde protein ve lif kombinasyonu sayesinde tokluk s\u00fcresini uzat\u0131r\u201d diyor.<\/p>\n<ul>\n<li><strong>Brokoli<\/strong><\/li>\n<\/ul>\n<p>C ve K vitamini ile s\u00fclf\u00fcrl\u00fc bile\u015fikler a\u00e7\u0131s\u0131ndan zengin olan brokoli, \u00f6zellikle i\u00e7erdi\u011fi sulforafan sayesinde g\u00fc\u00e7l\u00fc antioksidan ve detoks destekleyici etki g\u00f6sterir. Lif ve su i\u00e7eri\u011fi y\u00fcksektir; mide hacmini doldurarak doygunluk sa\u011flar ve iftar sonras\u0131 ani ac\u0131kmalar\u0131 \u00f6nlemeye yard\u0131mc\u0131 olur. Buharda hafif pi\u015firilerek t\u00fcketildi\u011finde besin de\u011ferleri daha iyi korunur.<strong>\u00a0<\/strong><\/p>\n<ul>\n<li><strong>Havu\u00e7\u00a0<\/strong><\/li>\n<\/ul>\n<p>Beta-karoten a\u00e7\u0131s\u0131ndan zengin olan havu\u00e7, \u00f6zellikle zeytinya\u011f\u0131 ile birlikte t\u00fcketildi\u011finde daha iyi emilir ve A vitaminine d\u00f6n\u00fc\u015ferek ba\u011f\u0131\u015f\u0131kl\u0131k ve solunum yollar\u0131 sa\u011fl\u0131\u011f\u0131n\u0131 destekler. A vitamini, mukozal dokular\u0131n korunmas\u0131nda \u00f6nemli rol oynar. Lifli yap\u0131s\u0131 sayesinde \u00e7i\u011f t\u00fcketildi\u011finde uzun s\u00fcre tokluk sa\u011flar. \u0130ftarda salatalara eklendi\u011finde kan \u015fekerinin daha dengeli y\u00fckselmesine katk\u0131da bulunur.<\/p>\n<ul>\n<li><strong>P\u0131rasa<\/strong><\/li>\n<\/ul>\n<p>Beslenme ve Diyet Uzman\u0131 \u00c7elik \u201cP\u0131rasa zengin prebiyotik ve lif i\u00e7eri\u011fiyle ba\u011f\u0131rsak mikrobiyotas\u0131n\u0131 besler. G\u00fc\u00e7l\u00fc bir ba\u011f\u0131rsak mikrobiyatas\u0131, g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n g\u00f6strgesidir. Ayn\u0131 zamanda i\u00e7eri\u011findeki lif sayesinde sindirim s\u00fcresi uzar ve tokluk hissini art\u0131r\u0131r\u201d diyor.<\/p>\n<ul>\n<li><strong>Limon<\/strong><\/li>\n<\/ul>\n<p>C vitamini a\u00e7\u0131s\u0131ndan zengin olan limon, ba\u011f\u0131\u015f\u0131kl\u0131k fonksiyonlar\u0131n\u0131 desteklerken ayn\u0131 zamanda sindirime katk\u0131 sa\u011flar. \u0130ftarda salatalara s\u0131k\u0131lan limon suyu, bitkisel kaynakl\u0131 demirin emilimini art\u0131r\u0131r. Mide asidini dengeleyerek haz\u0131ms\u0131zl\u0131k ve \u015fi\u015fkinlik \u015fikayetlerinin azalmas\u0131na yard\u0131mc\u0131 olabilir. Il\u0131k suya eklenerek t\u00fcketildi\u011finde s\u0131v\u0131 al\u0131m\u0131n\u0131 art\u0131rarak g\u00fcn i\u00e7indeki susuzlu\u011fun dengelenmesine destek sa\u011flar.\u00a0<\/p>\n<ul>\n<li><strong>Yo\u011furt<\/strong><\/li>\n<\/ul>\n<p>Beslenme ve Diyet Uzman\u0131 M\u00fczeyyen \u00c7elik \u201cYo\u011furdun i\u00e7eri\u011findeki kalsiyum ve probiyotik bakteriler ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccrelerini aktive eder. Y\u00fcksek protein i\u00e7eri\u011fi mide bo\u015falmas\u0131n\u0131 yava\u015flat\u0131r. Sahurda t\u00fcketildi\u011finde g\u00fcn boyu kan \u015fekerini dengeler, iftarda t\u00fcketildi\u011finde iftar sonras\u0131 toklu\u011fu uzatarak tatl\u0131 iste\u011fini azalt\u0131r\u201d diyor.<br \/>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"<p>K\u0131\u015f\u0131n dondurucu so\u011fuklar\u0131, kapal\u0131 alanlarda ge\u00e7irilen uzun s\u00fcreler ve kalabal\u0131k ortamlarda enfeksiyonlar\u0131n y\u00fcksek bula\u015f riskine sahip olmas\u0131, sa\u011fl\u0131kl\u0131 bir Ramazan ge\u00e7irebilmek i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin her zamankinden daha g\u00fc\u00e7l\u00fc olmas\u0131n\u0131 gerektiriyor.<\/p>\n","protected":false},"author":1,"featured_media":47623,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[498,6271,675,6272,6273],"class_list":["post-47622","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-destek","tag-icerigi","tag-iftar","tag-tuketildiginde","tag-vitamini"],"_links":{"self":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/47622","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/comments?post=47622"}],"version-history":[{"count":1,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/47622\/revisions"}],"predecessor-version":[{"id":47624,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/47622\/revisions\/47624"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media\/47623"}],"wp:attachment":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media?parent=47622"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/categories?post=47622"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/tags?post=47622"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}