{"id":7749,"date":"2021-01-20T10:58:17","date_gmt":"2021-01-20T10:58:17","guid":{"rendered":"https:\/\/by-tv.co.uk\/?p=7749"},"modified":"2021-01-20T11:26:07","modified_gmt":"2021-01-20T11:26:07","slug":"tabagini-renklendir","status":"publish","type":"post","link":"https:\/\/by-tv.co.uk\/en\/tabagini-renklendir\/","title":{"rendered":"Taba\u011f\u0131n\u0131 renklendir"},"content":{"rendered":"

Londra’da ya\u015fayan Neo Me Nutritio<\/a>n<\/strong> kurucusu diyetisyen Batuhan \u00c7\u0131ld\u0131r<\/a><\/strong>; konuyla ilgili \u00f6nemli bilgiler payla\u015ft\u0131. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini bask\u0131layan fakt\u00f6rler beslenme al\u0131\u015fkanl\u0131klar\u0131nda ki yanl\u0131\u015fl\u0131klar, yetersiz su t\u00fcketmek, hareketsiz ya\u015fam, d\u00fczensiz uyku ve sigara kullan\u0131m\u0131d\u0131r. Ayr\u0131ca g\u00fc\u00e7l\u00fc ba\u011f\u0131\u015f\u0131kl\u0131k sistemini beslenme ile desteklemek m\u00fcmk\u00fcn.<\/p>\n

Peki Covid-19\u2019dan korunmak i\u00e7in nas\u0131l beslenmeliyiz?<\/h4>\n

Taba\u011f\u0131n\u0131 renklendir:<\/strong> Dengeli ve rengarenk bir tabak olu\u015fturmak \u00f6nemli. \u00c7\u00fcnk\u00fc sebze ve meyveler birbirinden farkl\u0131 vitamin, mineraller i\u00e7ermektedir ve hepsinden faydalanmak ad\u0131na \u00e7e\u015fitlilik sa\u011flamal\u0131y\u0131z. \u00d6rne\u011fin; portakalda ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirecek C vitamini bulunurken, havu\u00e7ta ise A vitamini bulunmaktad\u0131r. C vitamini ayr\u0131ca koyu yaprakl\u0131 sebzeler, turun\u00e7giller, k\u0131rm\u0131z\u0131 biber de bulunmaktad\u0131r.<\/p>\n

\"\"<\/p>\n

Sa\u011fl\u0131kl\u0131 tabaklar:<\/strong><\/em> Sa\u011fl\u0131kl\u0131 tabak modeli dedi\u011fimiz protein, karbonhidrat
\nya\u011f ile dengeli bir tabak olu\u015fturmal\u0131y\u0131z. Protein kaynaklar\u0131 i\u00e7in; et, tavuk, bal\u0131k, yumurta, s\u00fct ve \u00fcr\u00fcnleri, kuru baklagil kullanabilirsiniz. Bu besin gruplar\u0131 i\u00e7erisinde enfeksiyonlarla m\u00fccadele de ba\u015far\u0131l\u0131 besinler bulunmakta. Karbonhidrat kayna\u011f\u0131 olarak ayn\u0131 zamanda lif i\u00e7eri\u011fi y\u00fcksek tam tah\u0131llar\u0131 tercih edebilirsiniz. \u00d6rne\u011fin; tam tah\u0131ll\u0131 ekmek, tam tah\u0131ll\u0131 makarna, bulgur. Burada bahsetti\u011fimiz lif de sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korumada etkilidir. G\u00fcnl\u00fck yakla\u015f\u0131k 25 gram lif almam\u0131z ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in \u00f6nemlidir. Lifi bahsetti\u011fimiz gibi tam tah\u0131llardan ayr\u0131ca sebze ve meyvelerden alabiliriz. Taba\u011f\u0131m\u0131za ekledi\u011fimiz ya\u011f\u0131 se\u00e7erken de doymam\u0131\u015f ya\u011flardan yani zeytinya\u011f\u0131 veya ay\u00e7i\u00e7ek ya\u011f\u0131n\u0131 tercih edebiliriz. Ayr\u0131ca ceviz, f\u0131nd\u0131k, f\u0131st\u0131k, avokado gibi besinlerle de taba\u011f\u0131m\u0131za sa\u011fl\u0131kl\u0131 ya\u011flar eklemi\u015f oluruz. \u00d6zellikle ceviz, zeytinya\u011f\u0131 gibi tek zincirli amino asit i\u00e7eren besinler kalp sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in de \u00f6nemlidir.<\/p>

\"\"<\/a><\/div>\n

\u0130NFLAMASYONDAN KORUNMANIN DO\u011eAL YOLLARI<\/h4>\n

Rafine \u015feker ve Fast-Food\u2019 dan uzak durun:<\/em><\/strong> Fast-food tarz\u0131 trans ya\u011fdan zengin besinler v\u00fccutta inflamasyonu art\u0131rabilir. Ayr\u0131ca yap\u0131lan \u00e7al\u0131\u015fmalara g\u00f6re rafine \u015feker ve \u015fekerli \u00fcr\u00fcnlerden zengin beslenildi\u011finde vir\u00fcs\u00fcn v\u00fccutta ba\u011flanmas\u0131 artt\u0131\u011f\u0131 g\u00f6r\u00fclm\u00fc\u015f.<\/p>\n

Bol su t\u00fcketmek:<\/strong> V\u00fccudumuzun yakla\u015f\u0131k y\u00fczde 60-70\u2019 i sudan olu\u015fmaktad\u0131r ve v\u00fccudumuz \u00e7al\u0131\u015fmak i\u00e7in suya ihtiya\u00e7 duymaktad\u0131r. Bu nedenle su t\u00fcketimine mutlaka dikkat etmemiz gerekiyor. G\u00fcnl\u00fck ne kadar su i\u00e7meliyiz sorusunun cevab\u0131 ise kg ba\u015f\u0131na 30 ml kadar olarak verilebilir ( \u00d6rne\u011fin: 60 kg bir ki\u015fi 60×30 ml= 1800 ml)<\/p>\n

\"\"<\/p>\n

Probiyotik deste\u011fi:<\/strong> probiyotikler ba\u011f\u0131rsaklar\u0131m\u0131zda bulunan yararl\u0131 mikroorganizmalar\u0131n say\u0131s\u0131n\u0131 art\u0131rarak hem ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 destekler hem de ba\u011f\u0131rsak floram\u0131z\u0131 d\u00fczenler. Probiyotik i\u00e7eren besinlere kefir, yo\u011furt, sirke dolay\u0131s\u0131yla tur\u015fuyu \u00f6rnek verebiliriz. Ancak tur\u015funun tuz miktar\u0131n\u0131n fazla olmas\u0131ndan dolay\u0131 dikkatli t\u00fcketilmesinde fayda var.<\/p>\n

\"\"<\/p>\n

D vitamini:<\/strong> G\u00fc\u00e7l\u00fc ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 destekleyen bir di\u011fer etmen ise D vitamini seviyesinin normal de\u011ferlerde olmas\u0131d\u0131r. D vitamini seviyesi d\u00fc\u015ft\u00fck\u00e7e hastal\u0131\u011f\u0131n daha a\u011f\u0131r seyretti\u011fi bildirilmi\u015ftir. D vitaminin en iyi kayna\u011f\u0131 g\u00fcne\u015ftir, g\u00fcne\u015fin tepede oldu\u011fu \u00f6\u011fle saatlerinde y\u00fcz ve kollar ile g\u00fcne\u015f almak gerekir ve besinlerle yeterince almak m\u00fcmk\u00fcn de\u011fildir. E\u011fer D vitamininiz d\u00fc\u015f\u00fckse doktorunuza dan\u0131\u015farak takviye kullanmal\u0131s\u0131n\u0131z. Hareketi art\u0131r\u0131n: hareketsiz ya\u015fam ba\u011f\u0131\u015f\u0131kl\u0131k sistemini de olumsuz etkiliyor. Bu nedenle evde sevdi\u011finiz egzersizleri yapabilirsiniz.<\/p>\n

\"\"<\/a><\/div>","protected":false},"excerpt":{"rendered":"

Londra’da ya\u015fayan Neo Me Nutrition kurucusu diyetisyen Batuhan \u00c7\u0131ld\u0131r; konuyla ilgili \u00f6nemli bilgiler payla\u015ft\u0131. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini bask\u0131layan fakt\u00f6rler beslenme al\u0131\u015fkanl\u0131klar\u0131nda ki yanl\u0131\u015fl\u0131klar, yetersiz su t\u00fcketmek, hareketsiz ya\u015fam, d\u00fczensiz uyku ve sigara kullan\u0131m\u0131d\u0131r. Ayr\u0131ca g\u00fc\u00e7l\u00fc ba\u011f\u0131\u015f\u0131kl\u0131k sistemini beslenme ile desteklemek m\u00fcmk\u00fcn. Peki Covid-19\u2019dan korunmak i\u00e7in nas\u0131l beslenmeliyiz? Taba\u011f\u0131n\u0131 renklendir: Dengeli ve rengarenk bir tabak olu\u015fturmak \u00f6nemli. \u00c7\u00fcnk\u00fc sebze ve meyveler birbirinden farkl\u0131 vitamin, mineraller i\u00e7ermektedir ve hepsinden faydalanmak ad\u0131na \u00e7e\u015fitlilik sa\u011flamal\u0131y\u0131z. \u00d6rne\u011fin; portakalda ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirecek C vitamini bulunurken, havu\u00e7ta ise A vitamini bulunmaktad\u0131r. C vitamini ayr\u0131ca koyu yaprakl\u0131 sebzeler, turun\u00e7giller, k\u0131rm\u0131z\u0131 biber de bulunmaktad\u0131r. Sa\u011fl\u0131kl\u0131 tabaklar: Sa\u011fl\u0131kl\u0131 tabak modeli dedi\u011fimiz protein, […]<\/p>\n","protected":false},"author":1,"featured_media":7751,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[13],"tags":[867,2552,2062,2551,2553],"class_list":["post-7749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-bagisiklik-sistemi","tag-batuhan-cildir","tag-d-vitamini","tag-guclu-bagiliklik","tag-renkli-besinler"],"_links":{"self":[{"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/posts\/7749","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=7749"}],"version-history":[{"count":0,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/posts\/7749\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/media\/7751"}],"wp:attachment":[{"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/media?parent=7749"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/categories?post=7749"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/by-tv.co.uk\/en\/wp-json\/wp\/v2\/tags?post=7749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}