G\u00fcnlerin k\u0131salmas\u0131, g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan daha az yararlan\u0131lmas\u0131 ve g\u00fcnl\u00fck rutinlerin de\u011fi\u015fmesi, sonbahar ve k\u0131\u015f aylar\u0131nda baz\u0131 ki\u015filerde enerji d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc, yorgunluk ve keyifsizlik gibi belirtilerin ortaya \u00e7\u0131kmas\u0131na neden olabiliyor. Bu d\u00f6nemde beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n da de\u011fi\u015febildi\u011fini belirten Do\u00e7. Dr. Binnur Okan Bak\u0131r, sa\u011fl\u0131kl\u0131 beslenmenin \u00f6nemine dikkat \u00e7ekti. Bak\u0131r, \u201cKi\u015filerin zaman zaman keyif almak, duygu durumunu iyile\u015ftirmek, kendini \u015f\u0131martmak olarak etiketleyerek \u00e7are amac\u0131yla t\u00fcketti\u011fi eklenti \u015feker, a\u015f\u0131r\u0131 i\u015flenmi\u015f yiyecekler, abur cubur, pastane \u00fcr\u00fcnleri, k\u0131zartmalar, \u015fark\u00fcteri \u00fcr\u00fcnleri gibi yiyeceklerin ise san\u0131lan\u0131n aksine duygusal olarak bizi olumsuz etkiledi\u011fi, v\u00fccudumuzdaki iltihaplanmalar\u0131 artt\u0131rd\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir\u201d dedi.\u00a0<\/p>\n
Yeditepe \u00dcniversitesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ba\u015fkan\u0131 Do\u00e7. Dr. Binnur Okan Bak\u0131r, sonbaharla birlikte de\u011fi\u015fen beslenme al\u0131\u015fkanl\u0131klar\u0131na dikkat \u00e7ekerek bal\u0131ktan cevize, yumurtadan tam tah\u0131llara kadar farkl\u0131 besin gruplar\u0131n\u0131n dengeli beslenmedeki \u00f6nemini anlatt\u0131.\u00a0<\/p>\n
\u201cTek Bir Besin Depresyonu \u00d6nlemez\u201d<\/p>\n
Sonbaharda de\u011fi\u015fen ruh halini yaln\u0131zca beslenmeyle a\u00e7\u0131klaman\u0131n do\u011fru olmad\u0131\u011f\u0131n\u0131 belirten Do\u00e7. Dr. Binnur Okan Bak\u0131r, beslenme d\u00fczeninin bir b\u00fct\u00fcn olarak de\u011ferlendirilmesi gerekti\u011fini ifade etti. Omega-3 ya\u011f asitleri, B grubu vitaminleri, protein, lif ve \u00e7e\u015fitli mineraller a\u00e7\u0131s\u0131ndan zengin besinlerin g\u00fcnl\u00fck beslenmede yer almas\u0131n\u0131n \u00f6nemine dikkat \u00e7eken Bak\u0131r, hi\u00e7bir besinin tek ba\u015f\u0131na depresyonu \u00f6nleme veya tedavi etme \u00f6zelli\u011fi bulunmad\u0131\u011f\u0131n\u0131 vurgulad\u0131.<\/p>\n
Ruh Halini Destekleyen 10 Besin<\/p>\n
Do\u00e7. Dr. Binnur Okan Bak\u0131r, ruh sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen 10 besini \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n
1. Bal\u0131k:\u00a0Mevsiminde \u0131zgara veya f\u0131r\u0131nda pi\u015fmi\u015f bal\u0131klar, beyin i\u015flevlerinde rol oynayan omega-3 ya\u011f asitleri ile ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 da destekliyor. Yeterli ve dengeli beslenme kapsam\u0131nda haftada 2 kere t\u00fcketilmedir.\u00a0<\/p>\n
2. Yumurta: Kaliteli protein kayna\u011f\u0131 olan yumurta, B grubu vitaminleri de i\u00e7eriyor. Dengeli bir kahvalt\u0131n\u0131n par\u00e7as\u0131 olarak t\u00fcketilebilir.<\/p>\n
3. Yo\u011furt ve kefir: Protein ve kalsiyum i\u00e7eren bu besinler, g\u00fcnl\u00fck beslenmenin \u00e7e\u015fitlendirilmesine katk\u0131 sa\u011fl\u0131yor. \u015eeker ilavesiz se\u00e7enekler tercih edilmeledir.\u00a0<\/p>\n
4. Yulaf: Lif i\u00e7eri\u011fiyle \u00f6ne \u00e7\u0131kan yulaf, daha uzun s\u00fcre tokluk hissinin korunmas\u0131na yard\u0131mc\u0131 olurken, bir\u00e7ok kronik hastal\u0131ktan koruyor.\u00a0<\/p>\n
5. Tam tah\u0131ll\u0131 ekmek, makarna, bulgur: Tam tah\u0131llar, lif ve \u00e7e\u015fitli B grubu vitaminlerini i\u00e7eriyor. Beyaz ekmek yerine tam tah\u0131ll\u0131 se\u00e7eneklere y\u00f6nelmek, dengeli beslenme a\u00e7\u0131s\u0131ndan yarar sa\u011fl\u0131yor.<\/p>\n
6. Mercimek, kuru fasulye, nohut: Bitkisel protein, lif ve B vitamini i\u00e7eren baklagiller, hem ekonomik hem de besleyici alternatifler aras\u0131nda yer al\u0131yor.<\/p>\n
7. Koyu ye\u015fil yaprakl\u0131, turuncu sebzeler, so\u011fan, sar\u0131msak: Posa, iltihaplanmay\u0131 \u00f6nleyici biyoaktif bile\u015fenler ve \u00e7e\u015fitli vitaminleri i\u00e7eren bu sebzeler, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131m\u0131z\u0131 destekliyor.\u00a0<\/p>\n
8. Turuncu ve k\u0131rm\u0131z\u0131 meyveler: C vitamini, lif ve \u00e7ok\u00e7a biyoaktif bile\u015fen i\u00e7eren turun\u00e7giller ve nar gibi mevsiminde t\u00fcketilebilecek meyveler sonbahar ve k\u0131\u015f aylar\u0131nda meyve t\u00fcketimini \u00e7e\u015fitlendirmek i\u00e7in iyi bir se\u00e7enek.\u00a0<\/p>\n
9. Kuru yemi\u015fler: F\u0131nd\u0131k, badem, ceviz gibi yemi\u015fler magnezyum, E vitamini ve sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7eriyor. \u00d6zellikle ara \u00f6\u011f\u00fcnlerde t\u00fcketilecek \u00f6l\u00e7\u00fcl\u00fc miktarlar sa\u011fl\u0131kl\u0131 beslenmenin \u00f6nemli bir bile\u015feni.\u00a0<\/p>\n
10. S\u0131v\u0131: Ba\u015fta su olmak \u00fczere, ayran, s\u00fct veya bitki \u00e7aylar\u0131ndan al\u0131nacak s\u0131v\u0131lar ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131m\u0131z ve sa\u011fl\u0131\u011f\u0131n korunmas\u0131 i\u00e7in olmazsa olmaz.\u00a0<\/p>\n
Uyku, Hareket ve G\u00fcn I\u015f\u0131\u011f\u0131 da \u00d6nemli<\/p>\n
Sonbahar ve k\u0131\u015f aylar\u0131nda iyi hissetmek i\u00e7in yaln\u0131zca besinlere odaklanman\u0131n yeterli olmad\u0131\u011f\u0131n\u0131 belirten Do\u00e7. Dr. Binnur Okan Bak\u0131r, d\u00fczenli uyku, fiziksel aktivite, g\u00fcn \u0131\u015f\u0131\u011f\u0131ndan yararlanma ve sosyal ili\u015fkilerin s\u00fcrd\u00fcr\u00fclmesinin de \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131n\u0131 vurguluyor. S\u00fcrekli devam eden \u00e7\u00f6kk\u00fcnl\u00fck, ilgi kayb\u0131, uyku ve i\u015ftah de\u011fi\u015fiklikleri ya da g\u00fcnl\u00fck ya\u015fam\u0131 etkileyen yorgunluk durumunda bir sa\u011fl\u0131k uzman\u0131na ba\u015fvurulmas\u0131n\u0131 \u00f6neren Bak\u0131r, \u201c\u00d6zellikle D vitamini gibi takviyeler geli\u015fig\u00fczel kullan\u0131lmamal\u0131, ihtiya\u00e7 durumu hekim taraf\u0131ndan de\u011ferlendirilmeli\u201d dedi.\u00a0<\/p>\n
\u00a0<\/p>\n
Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"
G\u00fcnlerin k\u0131salmas\u0131, g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan daha az yararlan\u0131lmas\u0131 ve g\u00fcnl\u00fck rutinlerin de\u011fi\u015fmesi, sonbahar ve k\u0131\u015f aylar\u0131nda baz\u0131 ki\u015filerde enerji d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc, yorgunluk ve keyifsizlik gibi belirtilerin ortaya \u00e7\u0131kmas\u0131na neden olabiliyor. Bu d\u00f6nemde beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n da de\u011fi\u015febildi\u011fini belirten\u2026<\/p>\n","protected":false},"author":1,"featured_media":12393,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-12392","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/12392","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=12392"}],"version-history":[{"count":0,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/12392\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/media\/12393"}],"wp:attachment":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=12392"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=12392"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=12392"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}