{"id":15433,"date":"2022-05-14T18:28:00","date_gmt":"2022-05-14T17:28:00","guid":{"rendered":"https:\/\/by-tv.co.uk\/?p=15433"},"modified":"2022-05-14T18:40:15","modified_gmt":"2022-05-14T17:40:15","slug":"yorgunluga-yol-acan-7-beslenme-hatasi","status":"publish","type":"post","link":"https:\/\/by-tv.co.uk\/en\/yorgunluga-yol-acan-7-beslenme-hatasi\/","title":{"rendered":"Yorgunlu\u011fa yol a\u00e7an 7 beslenme hatas\u0131"},"content":{"rendered":"<p>G\u00fcnl\u00fck ya\u015fant\u0131n\u0131zda enerjinizi d\u00fc\u015f\u00fcren, mutsuzluk hissine yol a\u00e7an yorgunlu\u011fun alt\u0131nda kronik bir hastal\u0131k yatm\u0131yorsa, beslenme ve ya\u015fam bi\u00e7iminizi g\u00f6zden ge\u00e7irmenizde fayda var. <strong>Ac\u0131badem Dr. \u015einasi Can (Kad\u0131k\u00f6y) Hastanesi Beslenme ve Diyet Uzman\u0131 Tuba Sungur<\/strong>, sa\u011fl\u0131ks\u0131z ya\u015fam tarz\u0131 kadar yanl\u0131\u015f beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n da v\u00fccutta yorgunlu\u011fa yol a\u00e7abildi\u011fini belirterek, yap\u0131lacak baz\u0131 basit de\u011fi\u015fikliklerle \u00f6nemli faydalar sa\u011flanabilece\u011fini vurguluyor. Beslenme ve Diyet Uzman\u0131 Tuba Sungur, yorgunlu\u011fa yol a\u00e7an 7 beslenme hatas\u0131n\u0131 anlatt\u0131, \u00f6nemli uyar\u0131lar ve \u00f6nerilerde bulundu.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-15435\" src=\"https:\/\/by-tv.co.uk\/wp-content\/uploads\/2022\/05\/1652340522_Tuba_Sungur.jpg\" alt=\"\" width=\"397\" height=\"510\" title=\"\"><\/p>\n<ul>\n<li>\n<h4><strong>Karbonhidrata y\u00fcklenmek <\/strong><\/h4>\n<\/li>\n<\/ul>\n<p>Karbonhidratlar v\u00fccudumuzda h\u0131zla enerjiye d\u00f6n\u00fc\u015ft\u00fcr\u00fclen ilk besin \u00f6geleridir. Karbohidratlar basit (rafine) ve kompleks olarak ikiye ayr\u0131l\u0131rlar. Sa\u011fl\u0131kl\u0131 beslenmede posa oran\u0131 y\u00fcksek, kan \u015fekerinde daha sa\u011fl\u0131kl\u0131 ini\u015f \u00e7\u0131k\u0131\u015f\u0131 sa\u011flayan kompleks karbonhidratlar\u0131 tercih etmek gerekir. Unlu yiyecekler, hamur i\u015fleri, \u015ferbetli tatl\u0131lar ve beyaz ekmek gibi basit karbonhidratlar posa oran\u0131 d\u00fc\u015f\u00fck oldu\u011fu, y\u00fcksek kalori i\u00e7erdi\u011fi ve kan \u015fekerinin h\u0131zl\u0131 y\u00fckselip d\u00fc\u015fmesine yol a\u00e7t\u0131\u011f\u0131 i\u00e7in \u00e7ok az t\u00fcketilmelidir. Basit karbonhidratlar ayn\u0131 zamanda kilo art\u0131\u015f\u0131na, yorgunlu\u011fa ve bir\u00e7ok kronik hastal\u0131\u011f\u0131n da beraberinde gelmesine neden olur. S\u00fcrekli yorgunluk ya\u015famak istemiyorsan\u0131z rafine \u015feker ve \u015fekerli yap\u0131lm\u0131\u015f g\u0131dalar yerine; tam bu\u011fday, bulgur, yulaf, bakliyat, sebze ve meyve gibi besinleri porsiyon kontrol\u00fcne dikkat ederek daha fazla tercih etmenizde fayda var.<\/p>\n<ul>\n<li>\n<h4><strong>Kafeini fazla t\u00fcketmek<\/strong><\/h4>\n<\/li>\n<\/ul>\n<p>Toplum olarak g\u00fcnl\u00fck ya\u015fant\u0131m\u0131zda \u00e7ay ve kahve gibi kafeinli i\u00e7ecekleri \u00e7ok fazla t\u00fcketiyoruz. Ne yaz\u0131k ki pandemi s\u00fcrecinde de bu tarz i\u00e7eceklerin t\u00fcketim miktar\u0131nda art\u0131\u015f oldu. A\u015f\u0131r\u0131 kafein t\u00fcketimi anksiyete, ba\u015f a\u011fr\u0131s\u0131, sinirlilik, huzursuzluk ve uykusuzlu\u011fa ba\u011fl\u0131 yorgunlu\u011fa neden olur. Yeti\u015fkin bireyler i\u00e7in g\u00fcnl\u00fck kafein t\u00fcketimi ortalama 250-300 mg olmal\u0131d\u0131r. Bu da g\u00fcnde 1-2 kupa filtre kahve ve 1 fincan T\u00fcrk kahvesi ile kar\u015f\u0131lanmaktad\u0131r. Ancak kafeini bu g\u00fcnl\u00fck miktarlar\u0131n \u00e7ok \u00fcst\u00fcnde alan ki\u015filer i\u00e7in birden a\u015f\u0131r\u0131 azaltmak do\u011fru olmayacakt\u0131r. Olmas\u0131 gereken dozlara ula\u015fmak i\u00e7in yava\u015f yava\u015f g\u00fcnl\u00fck alaca\u011f\u0131n\u0131z miktara ula\u015fmak, yoksunluk belirtilerini daha kolay atlatman\u0131z\u0131 sa\u011flayacakt\u0131r.<\/p><div id=\"briti-3804160840\" class=\"briti-icerik\" style=\"margin-top: 5px;margin-bottom: 5px;\"><a href=\"https:\/\/piaryum.com\/services\/\" aria-label=\"piaryum banner\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/by-tv.co.uk\/wp-content\/uploads\/2025\/12\/Gemini_Generated_Image_g5yqr1g5yqr1g5yq.jpg\" alt=\"\"  width=\"2064\" height=\"1152\"   \/><\/a><\/div>\n<ul>\n<li>\n<h4><strong>Yetersiz s\u0131v\u0131 t\u00fcketimi<\/strong><\/h4>\n<\/li>\n<\/ul>\n<p>V\u00fccudumuzda kaybedilen suyun yerine konmas\u0131 i\u00e7in yeterli miktarda s\u0131v\u0131 al\u0131m\u0131 \u00e7ok \u00f6nemlidir. Yeterli s\u0131v\u0131 al\u0131m\u0131 sa\u011flanmazsa v\u00fccut dehidrate (susuz) kal\u0131r ve ki\u015filer daha yorgun hissederler. G\u00fcn i\u00e7inde i\u00e7ilen \u00e7ay-kahve de v\u00fccutta di\u00fcretik (h\u0131zl\u0131 idrara \u00e7\u0131k\u0131\u015f) etki g\u00f6stererek v\u00fccudun daha da susuz kalmas\u0131na neden olur. Bunu \u00f6nlemek i\u00e7in g\u00fcnde kilogram ba\u015f\u0131na 30-35 ml su i\u00e7ilmelidir.<\/p>\n<ul>\n<li>\n<h4><strong>Proteinden eksik beslenme<\/strong><\/h4>\n<\/li>\n<\/ul>\n<p>Protein yetersizli\u011fi zamanla v\u00fccutta kas kayb\u0131na neden olur. V\u00fccut direnci azal\u0131r, metabolizma yava\u015flar. Uzun s\u00fcreli yetersiz protein al\u0131m\u0131nda ise v\u00fccut kendi dokular\u0131ndaki proteini kullanmak zorunda kal\u0131r. Bunun sonucunda v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 azal\u0131r, halsizlik, anemi (kans\u0131zl\u0131k) ve \u00f6dem (\u015fi\u015flik) olu\u015fur ve ki\u015fi kendini daha yorgun hisseder. Yeti\u015fkinler g\u00fcn i\u00e7erisinde ki\u015fiye \u00f6zg\u00fc porsiyonlarda proteinden zengin olan et, tavuk, bal\u0131k, yumurta, peynir, s\u00fct ve \u00fcr\u00fcnlerini t\u00fcketmelidirler. Sporcularda g\u00fcnl\u00fck al\u0131nmas\u0131 gereken protein miktar\u0131 artarken, baz\u0131 hastal\u0131klarda bu miktar\u0131n k\u0131s\u0131tlanmas\u0131 gerekebilir.<\/p>\n<ul>\n<li>\n<h4><strong>\u00d6\u011f\u00fcn atlama ve d\u00fc\u015f\u00fck kalorili beslenme<\/strong><\/h4>\n<\/li>\n<\/ul>\n<p>D\u00fc\u015f\u00fck kalori ile beslenildi\u011finde ve \u00f6\u011f\u00fcn atland\u0131\u011f\u0131nda kan \u015fekerinde d\u00fczensizlik meydana gelir. Bu sebeple halsizlik geli\u015fir ve ki\u015fi kendini yorgun hisseder. Bunu \u00f6nlemek i\u00e7in \u00f6\u011f\u00fcn d\u00fczeni sa\u011flanmal\u0131, her g\u00fcn yemek saatleri d\u00fczenli olmal\u0131d\u0131r. Ana \u00f6\u011f\u00fcnler aras\u0131nda a\u00e7l\u0131k hissedildi\u011finde kan \u015fekeri d\u00fczenini sa\u011flamak i\u00e7in mutlaka ara \u00f6\u011f\u00fcn yap\u0131lmal\u0131d\u0131r. Hedefleriniz aras\u0131nda kilo vermek var ise size uygun sa\u011fl\u0131kl\u0131 ve d\u00fczenli bir beslenme plan\u0131 uygulanmal\u0131. Bunu da mutlaka beslenme ve diyet uzman\u0131na dan\u0131\u015farak yapmal\u0131s\u0131n\u0131z.<\/p>\n<ul>\n<li>\n<h4><strong>Alkol t\u00fcketimi<\/strong><\/h4>\n<\/li>\n<\/ul>\n<p>Alkol kanda oksijen ta\u015f\u0131yan k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin say\u0131s\u0131n\u0131 d\u00fc\u015f\u00fcr\u00fcr. Bu da anemiye (kans\u0131zl\u0131\u011fa) neden olur. Anemisi olan ki\u015filerde halsizlik, yorgunluk ve <a href=\"https:\/\/www.drozdogan.com\/nefes-darligi-dispne-nedir-nedenleri-ve-belirtileri-nelerdir\/\" target=\"_blank\" rel=\"noopener\">nefes darl\u0131\u011f\u0131<\/a>&nbsp;gibi belirtiler ortaya \u00e7\u0131kar. Bunun d\u0131\u015f\u0131nda ki\u015fi yo\u011fun alkol al\u0131m\u0131n\u0131n ertesi g\u00fcn\u00fc huzursuzca erken uyanma, ba\u015f a\u011fr\u0131s\u0131, susuzluk ve mide bulant\u0131s\u0131 (Hangover sendromu) hissiyatlar\u0131 ile g\u00fcne ba\u015flar. Bu da ki\u015finin yorgunluk hissiyat\u0131n\u0131n daha fazla artmas\u0131na neden olur.<\/p>\n<ul>\n<li>\n<h4><strong>Magnezyum i\u00e7eren besinler t\u00fcketmemek<\/strong><\/h4>\n<\/li>\n<\/ul>\n<p>Magnezyum eksikli\u011fi; yorgunluk, kas kramplar\u0131, zihinsel problemler, d\u00fczensiz kalp at\u0131\u015f\u0131 ve osteoporoza sebep&nbsp;olur. Yo\u011fun yorgunluk hissediyorsan\u0131z magnezyum eksikli\u011finiz olabilir. Bunu bir kan testi ile \u00f6\u011frenebilirsiniz.&nbsp;Magnezyum eksikli\u011fini \u00f6nlemek i\u00e7in d\u00fczenli olarak kabak \u00e7ekirde\u011fi, badem, kaju, \u00e7am f\u0131st\u0131\u011f\u0131, ceviz, \u0131spanak, fasulye, mercimek, avokado, muz ve p\u0131rasa gibi bol miktarda magnezyum a\u00e7\u0131s\u0131ndan zengin yiyecekleri g\u00fcn i\u00e7erisinde t\u00fcketmeye \u00f6zen g\u00f6sterin.<\/p>\n<h4><strong>Dikkat! G\u0131da duyarl\u0131l\u0131\u011f\u0131 yorgunlu\u011fa yol a\u00e7\u0131yor!<\/strong><\/h4>\n<p><strong>Beslenme ve Diyet Uzman\u0131 Tuba Sungur<\/strong>; sa\u011fl\u0131ks\u0131z ya\u015fam tarz\u0131 ve yanl\u0131\u015f beslenme al\u0131\u015fkanl\u0131klar\u0131 kadar \u2018g\u0131da duyarl\u0131l\u0131\u011f\u0131\u2019n\u0131n da yorgunlu\u011fa yol a\u00e7abildi\u011fini belirterek \u015f\u00f6yle konu\u015fuyor: \u201cS\u00fct, yumurta ve gl\u00fcten gibi bir\u00e7ok besin veya besin bile\u015fi\u011fine duyarl\u0131l\u0131\u011f\u0131n\u0131z olabilir. Bu gibi duyarl\u0131l\u0131\u011f\u0131n\u0131z olan yiyecekleri t\u00fckettikten sonra gaz, \u015fi\u015fkinlik, kar\u0131n a\u011fr\u0131s\u0131 ve s\u00fcrekli bir yorgunluk hissedebilirsiniz. G\u0131dalar\u0131n hangilerine intolerans\u0131n\u0131z\u0131n oldu\u011funu belirlemek i\u00e7in bir kan testi yap\u0131lmas\u0131 yeterlidir. Testler sonucunda \u00e7\u0131kan yiyeceklerin beslenmenizden \u00e7\u0131kar\u0131larak d\u00fczenlenmesi yorgunluk hissinizin ge\u00e7mesini sa\u011flayacakt\u0131r.\u201d<\/p>\n<p>&nbsp;<\/p>\n<div id=\"briti-2328977727\" class=\"briti-icerikten-sonra_2\" style=\"margin-top: 25px;margin-bottom: 25px;\"><a href=\"https:\/\/wa.me\/message\/NDZLLIOQT4H3O1\" aria-label=\"bytv reklam banner\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/by-tv.co.uk\/wp-content\/uploads\/2025\/12\/bytv-reklam-banner.jpg\" alt=\"\"  width=\"2376\" height=\"1008\"   \/><\/a><\/div>","protected":false},"excerpt":{"rendered":"<p>G\u00fcnl\u00fck ya\u015fant\u0131n\u0131zda enerjinizi d\u00fc\u015f\u00fcren, mutsuzluk hissine yol a\u00e7an yorgunlu\u011fun alt\u0131nda kronik bir hastal\u0131k yatm\u0131yorsa, beslenme ve ya\u015fam bi\u00e7iminizi g\u00f6zden ge\u00e7irmenizde fayda var. Ac\u0131badem Dr. \u015einasi Can (Kad\u0131k\u00f6y) Hastanesi Beslenme ve Diyet Uzman\u0131 Tuba Sungur, sa\u011fl\u0131ks\u0131z ya\u015fam tarz\u0131 kadar yanl\u0131\u015f beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n da v\u00fccutta yorgunlu\u011fa yol a\u00e7abildi\u011fini belirterek, yap\u0131lacak baz\u0131 basit de\u011fi\u015fikliklerle \u00f6nemli faydalar sa\u011flanabilece\u011fini vurguluyor. Beslenme ve Diyet Uzman\u0131 Tuba Sungur, yorgunlu\u011fa yol a\u00e7an 7 beslenme hatas\u0131n\u0131 anlatt\u0131, \u00f6nemli uyar\u0131lar ve \u00f6nerilerde bulundu. Karbonhidrata y\u00fcklenmek Karbonhidratlar v\u00fccudumuzda h\u0131zla enerjiye d\u00f6n\u00fc\u015ft\u00fcr\u00fclen ilk besin \u00f6geleridir. Karbohidratlar basit (rafine) ve kompleks olarak ikiye ayr\u0131l\u0131rlar. Sa\u011fl\u0131kl\u0131 beslenmede posa oran\u0131 y\u00fcksek, kan \u015fekerinde daha sa\u011fl\u0131kl\u0131 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":15434,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[1],"tags":[4359,4360],"class_list":["post-15433","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","tag-beslenme-hatasi","tag-beslenme-ve-diyet-uzmani-tuba-sungur"],"_links":{"self":[{"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/posts\/15433","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/comments?post=15433"}],"version-history":[{"count":0,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/posts\/15433\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/media\/15434"}],"wp:attachment":[{"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/media?parent=15433"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/categories?post=15433"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/tags?post=15433"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}