\u0130stanbul Bilgi \u00dcniversitesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Dr. \u00d6\u011fr. \u00dcyesi Emre Batuhan Kenger, k\u0131\u015f mevsiminde ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmeye y\u00f6nelik beslenme \u00f6nerileri payla\u015ft\u0131.\u00a0K\u0131\u015f aylar\u0131nda artan so\u011fuk alg\u0131nl\u0131\u011f\u0131, grip ve solunum yolu enfeksiyonlar\u0131ndan korunmada do\u011fru beslenmenin \u00f6nemli bir rol oynad\u0131\u011f\u0131n\u0131 belirten Kenger, pahal\u0131 takviyeler yerine dengeli ve s\u00fcrd\u00fcr\u00fclebilir beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 destekledi\u011fine dikkat \u00e7ekti.\u00a0<\/p>\n
So\u011fuk hava, kapal\u0131 alanlarda ge\u00e7irilen s\u00fcrenin artmas\u0131 ve g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan yeterince faydalan\u0131lamamas\u0131n\u0131n ba\u011f\u0131\u015f\u0131kl\u0131k sistemini zorlayan ba\u015fl\u0131ca etkenler aras\u0131nda yer ald\u0131\u011f\u0131n\u0131 belirten Kenger, \u201cBu d\u00f6nemde g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in en kritik unsurlardan biri ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131. Ara\u015ft\u0131rmalar, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin yakla\u015f\u0131k y\u00fczde 70\u2019inin ba\u011f\u0131rsaklarda bulundu\u011funu ortaya koyuyor. Bu durum, sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131rsak floras\u0131n\u0131n enfeksiyonlara kar\u015f\u0131 koruyucu bir kalkan i\u015flevi g\u00f6rd\u00fc\u011f\u00fcn\u00fc g\u00f6steriyor. Bu nedenle yo\u011furt, kefir\u00a0ve ev yap\u0131m\u0131 tur\u015fu gibi fermente g\u0131dalarla; tam tah\u0131llar, sebzeler ve baklagillerden zengin bir beslenme d\u00fczeni ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n temelini olu\u015fturuyor\u201d dedi.<\/p>\n
Renkli beslenme, g\u00fc\u00e7l\u00fc ba\u011f\u0131\u015f\u0131kl\u0131k\u00a0<\/strong><\/p>\n Sebze ve meyve t\u00fcketiminde \u00e7e\u015fitlili\u011fin ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in g\u00fc\u00e7l\u00fc bir destek sundu\u011funu belirten Kenger, \u201cG\u00fcnde en az be\u015f porsiyon farkl\u0131 renkte sebze ve meyve t\u00fcketmek, v\u00fccudun savunma kapasitesini \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131r\u0131r. Bu besinler yaln\u0131zca vitamin ve mineraller a\u00e7\u0131s\u0131ndan de\u011fil, ayn\u0131 zamanda antioksidan i\u00e7erikleriyle de \u00f6ne \u00e7\u0131kar. Antioksidanlar, v\u00fccudu serbest radikallere kar\u015f\u0131 koruyarak h\u00fccre yenilenmesini destekler. Narenciye, ye\u015fil yaprakl\u0131 sebzeler, turuncu ve k\u0131rm\u0131z\u0131 renkli sebzeler ile sar\u0131msak ve so\u011fan, k\u0131\u015f aylar\u0131nda sofralarda mutlaka yer almas\u0131 gereken besinler aras\u0131nda bulunuyor\u201d dedi.<\/p>\n K\u0131\u015f sofralar\u0131n\u0131n vazge\u00e7ilmezi olan \u00e7orbalar\u0131n da ba\u011f\u0131\u015f\u0131kl\u0131k dostu oldu\u011funu s\u00f6yleyen Kenger, mercimek, tarhana ve sebze \u00e7orbalar\u0131n\u0131n hem s\u0131v\u0131 hem de besin al\u0131m\u0131n\u0131 art\u0131rd\u0131\u011f\u0131n\u0131; zencefil, zerde\u00e7al ve karabiber gibi baharatlar\u0131n ise anti-inflamatuar \u00f6zellikleriyle ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 destekledi\u011fini ifade etti.<\/p>\n \u2018Su t\u00fcketimi k\u0131\u015f aylar\u0131nda ihmal ediliyor\u2019<\/strong><\/p>\n Su t\u00fcketiminin k\u0131\u015f aylar\u0131nda s\u0131kl\u0131kla ihmal edildi\u011fine dikkat \u00e7eken Kenger, \u201cV\u00fccudun ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccreleri ve toksin at\u0131l\u0131m\u0131 i\u00e7in suya ihtiyac\u0131 vard\u0131r. G\u00fcnde en az 6\u20138 bardak su i\u00e7mek, metabolizman\u0131n ve sindirimin d\u00fczenli \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flar\u201d dedi.<\/p>\n K\u0131\u015f aylar\u0131nda s\u0131k g\u00f6r\u00fclen D vitamini eksikli\u011finin de ba\u011f\u0131\u015f\u0131kl\u0131k sistemi \u00fczerinde olumsuz etkiler yaratt\u0131\u011f\u0131n\u0131 belirten Kenger, g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan yeterince yararlan\u0131lamayan bu d\u00f6nemde D vitamini d\u00fczeylerinin kontrol edilmesi ve gerekli durumlarda hekim \u00f6nerisiyle takviye al\u0131nmas\u0131n\u0131n \u00f6nemini vurguluyor.<\/p>\n Kenger, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirmenin tek bir besinle m\u00fcmk\u00fcn olmad\u0131\u011f\u0131n\u0131; dengeli beslenme, sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131rsak floras\u0131, yeterli uyku, stres y\u00f6netimi ve d\u00fczenli hareketin birlikte ele al\u0131nmas\u0131 gerekti\u011fini belirterek k\u0131\u015f aylar\u0131nda b\u00fct\u00fcnc\u00fcl bir ya\u015fam tarz\u0131n\u0131n \u00f6neminin alt\u0131n\u0131 \u00e7izdi.<\/p>\n \u00a0<\/p>\n Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":" \u0130stanbul Bilgi \u00dcniversitesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Dr. \u00d6\u011fr. \u00dcyesi Emre Batuhan Kenger, k\u0131\u015f mevsiminde ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmeye y\u00f6nelik beslenme \u00f6nerileri payla\u015ft\u0131.\u00a0<\/p>\n","protected":false},"author":1,"featured_media":5581,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11],"tags":[1300,667,1298,1299],"class_list":["post-5580","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-bagisiklik-sistemi","tag-beslenme","tag-kenger","tag-sebze"],"_links":{"self":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/5580","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=5580"}],"version-history":[{"count":1,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/5580\/revisions"}],"predecessor-version":[{"id":5582,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/posts\/5580\/revisions\/5582"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media\/5581"}],"wp:attachment":[{"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/media?parent=5580"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/categories?post=5580"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bihavadis.com\/index.php\/wp-json\/wp\/v2\/tags?post=5580"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}