Menopoz d\u00f6nemi, metabolizman\u0131n yava\u015flamas\u0131na, hormon dengelerinin de\u011fi\u015fmesine ve \u00f6zellikle kar\u0131n \u00e7evresinde ya\u011flanman\u0131n artmas\u0131na yol a\u00e7t\u0131\u011f\u0131 i\u00e7in, pek \u00e7ok kad\u0131n bu s\u00fcrecin zorluklar\u0131n\u0131 yo\u011fun \u015fekilde ya\u015fayabiliyor. Ancak baz\u0131 basit ve do\u011fru \u00f6nlemlerle, fazla kilolardan ve ya\u011flardan sa\u011fl\u0131kl\u0131 bir \u015fekilde kurtulmak m\u00fcmk\u00fcn olabiliyor.\u00a0Ac\u0131badem Taksim Hastanesi Beslenme ve Diyet Uzman\u0131 Bensu Eny\u00fcksek\u00a0\u201cMenopoz d\u00f6neminde \u00f6strojen hormonunun azalmas\u0131, v\u00fccudun ya\u011f\u0131 \u00f6zellikle kar\u0131n b\u00f6lgesinde depolamas\u0131na neden olur. Eskiden kolay verilen kilolar daha zor gider, ayn\u0131 miktarda yemek bile kilo art\u0131\u015f\u0131na neden olabilir. Ancak do\u011fru beslenme stratejileri ve d\u00fczenli egzersizle fazla kilolardan kurtulmak m\u00fcmk\u00fcnd\u00fcr\u201d diyor. Menopoz d\u00f6neminde h\u0131zl\u0131 kilo kayb\u0131 beklemenin do\u011fru olmad\u0131\u011f\u0131n\u0131, haftada yar\u0131m kilo gibi yava\u015f ama istikrarl\u0131 bir ilerlemenin hem sa\u011fl\u0131kl\u0131 hem de kal\u0131c\u0131 sonu\u00e7lar sa\u011flayaca\u011f\u0131n\u0131 vurgulayan Eny\u00fcksek, bu s\u00fcre\u00e7te ya\u011f yak\u0131m\u0131n\u0131 ve kilo vermeyi sa\u011flayan y\u00f6ntemleri anlatt\u0131, \u00f6nemli uyar\u0131lar ve \u00f6nerilerde bulundu.\u00a0<\/p>\n
\tProtein a\u011f\u0131rl\u0131kl\u0131 beslenin<\/p>\n
Menopozda kas k\u00fctlesi azald\u0131\u011f\u0131 i\u00e7in metabolizma yava\u015flar. Yeterli protein almak hem kas kayb\u0131n\u0131 \u00f6nler hem de tokluk sa\u011flar ve ya\u011f yak\u0131m\u0131n\u0131 destekler. G\u00fcnl\u00fck beslenmenizde yumurta, k\u0131rm\u0131z\u0131 et, bal\u0131k, tavuk, hindi, s\u00fct, peynir, yo\u011furt, ayran, kefir ve baklagillere yer verin.\u00a0<\/p>\n
\tRafine karbonhidratlar\u0131 azalt\u0131n<\/p>\n
Menopozda hormon de\u011fi\u015fimiyle birlikte v\u00fccut ins\u00fcline kar\u015f\u0131 daha duyars\u0131z hale gelir ve kan \u015fekerindeki dalgalanmalar kilo al\u0131m\u0131n\u0131 h\u0131zland\u0131r\u0131r. \u015eekerli yiyecekler, beyaz ekmek ve hamur i\u015fleri kan \u015fekerini h\u0131zl\u0131 y\u00fckseltip d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fc i\u00e7in s\u0131k ac\u0131kma ve tatl\u0131 iste\u011fini art\u0131r\u0131r, kar\u0131n ya\u011flanmas\u0131n\u0131 tetikler. Bunun yerine d\u00fc\u015f\u00fck glisemik indeksli tam tah\u0131llar, sebzeler, meyveler ve baklagiller tercih edilmeli, karbonhidratlar her \u00f6\u011f\u00fcnde protein ve sa\u011fl\u0131kl\u0131 ya\u011flarla birlikte t\u00fcketilmelidir.\u00a0<\/p>\n
\tSebzeler ve lifli g\u0131dalar t\u00fcketmeye \u00f6zen g\u00f6sterin<\/p>\n
Lifli sebze ve meyveler sindirimi destekler, tokluk sa\u011flar ve kan \u015fekerini dengede tutar. Brokoli, \u0131spanak, lahana, kabak, enginar, paz\u0131, havu\u00e7 gibi sebzeler ile elma, armut, yaban mersini gibi meyveler g\u00fcnl\u00fck beslenmede yer almal\u0131d\u0131r. Tam tah\u0131llar ve kurubaklagiller de hem lif hem de kompleks karbonhidrat kayna\u011f\u0131 olarak bu dengeyi g\u00fc\u00e7lendirir.\u00a0<\/p>\n
\tSa\u011fl\u0131kl\u0131 ya\u011flar\u0131 taba\u011f\u0131n\u0131zdan eksik etmeyin<\/p>\n
Menopozda ya\u011flar\u0131 tamamen kesmek b\u00fcy\u00fck bir hatad\u0131r. \u00d6zellikle omega-3 ya\u011f asitleri hormon \u00fcretimi, kalp sa\u011fl\u0131\u011f\u0131, tokluk hissi ve ya\u011f yak\u0131m\u0131 i\u00e7in gereklidir. Somon, sardalya, uskumru gibi ya\u011fl\u0131 bal\u0131klar; ceviz, badem, f\u0131nd\u0131k, chia ve keten tohumu ve zeytinya\u011f\u0131 ile d\u00f6nemin en de\u011ferli ya\u011f kaynaklar\u0131d\u0131r. Salatalara zeytinya\u011f\u0131 eklemek, ara \u00f6\u011f\u00fcnlerde birka\u00e7 ceviz veya badem t\u00fcketmek menopoz beslenmesinin temel unsurlar\u0131ndand\u0131r.\u00a0<\/p>\n
\t\u00d6\u011f\u00fcn zamanlar\u0131na dikkat edin<\/p>\n
Menopoz d\u00f6neminde hormon d\u00f6ng\u00fcs\u00fc de\u011fi\u015fti\u011fi i\u00e7in, ne yedi\u011fimiz kadar ne zaman yedi\u011fimizin de \u00f6nemi artmaktad\u0131r. Ak\u015fam saatlerinde v\u00fccudun ins\u00fcline duyarl\u0131l\u0131\u011f\u0131 azal\u0131r; yani gece ge\u00e7 saatlerde yenilen karbonhidratlar daha kolay ya\u011fa d\u00f6n\u00fc\u015f\u00fcr. Bu nedenle ak\u015fam yemeklerini ge\u00e7 saatlere b\u0131rakmadan erken yemek ve hafif ge\u00e7irmek b\u00fcy\u00fck fark yarat\u0131r.<\/p>\n
\tBitkisel \u00f6strojen i\u00e7eren g\u0131dalar t\u00fcketin<\/p>\n
Menopozda dalgalanan hormonlar\u0131n etkisini hafifletmek i\u00e7in bitkisel \u00f6strojen i\u00e7eren besinler faydal\u0131 olabilir. En g\u00fc\u00e7l\u00fc kaynaklar; soya ve soya \u00fcr\u00fcnleridir. Ayr\u0131ca nohut, mercimek, keten tohumu ve susam da iyi se\u00e7eneklerdir. G\u00fcnde bir-iki porsiyon kadar t\u00fcketmek hormon dengesine katk\u0131 sa\u011flar. Ancak meme kanseri \u00f6yk\u00fcs\u00fc veya hormona duyarl\u0131 hastal\u0131\u011f\u0131 olan kad\u0131nlar\u0131n bu besinleri d\u00fczenli t\u00fcketmeden \u00f6nce mutlaka doktoruna dan\u0131\u015fmas\u0131 gerekir. \u00a0<\/p>\n
\tD\u00fczenli egzersiz yap\u0131n<\/p>\n
Beslenme ve Diyet Uzman\u0131 Bensu Eny\u00fcksek, menopozda kilo vermenin, k\u0131s\u0131tlay\u0131c\u0131 diyetlerle de\u011fil, v\u00fccudun yeni dengesine uygun, ak\u0131ll\u0131 bir beslenme sistemi ile m\u00fcmk\u00fcn olaca\u011f\u0131n\u0131, d\u00fczenli egzersizin de bu s\u00fcre\u00e7te kritik \u00f6nem ta\u015f\u0131d\u0131\u011f\u0131n\u0131 vurgulayarak \u201cHaftada en az 150 dakika tempolu y\u00fcr\u00fcy\u00fc\u015f, y\u00fczme, bisiklet veya pilates gibi aktiviteler metabolizmay\u0131 h\u0131zland\u0131r\u0131r, kas k\u00fctlesini koruyup g\u00fc\u00e7lendirerek bazal metabolizma h\u0131z\u0131n\u0131 y\u00fckseltir ve menopozdaki ya\u011flanman\u0131n \u00f6n\u00fcne ge\u00e7meye yard\u0131mc\u0131 olur\u201d diyor.\u00a0<\/p>\n
\u00a0<\/p>\n
\u00a0<\/p>\n
Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"
Menopoz d\u00f6nemi, metabolizman\u0131n yava\u015flamas\u0131na, hormon dengelerinin de\u011fi\u015fmesine ve \u00f6zellikle kar\u0131n \u00e7evresinde ya\u011flanman\u0131n artmas\u0131na yol a\u00e7t\u0131\u011f\u0131 i\u00e7in, pek \u00e7ok kad\u0131n bu s\u00fcrecin zorluklar\u0131n\u0131 yo\u011fun \u015fekilde ya\u015fayabiliyor.<\/p>\n","protected":false},"author":1,"featured_media":8634,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[1429,1514,1455,1515,406],"class_list":["post-8633","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-beslenme","tag-hormon","tag-menopoz","tag-menopozda","tag-saglikli"],"_links":{"self":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/8633","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=8633"}],"version-history":[{"count":0,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/8633\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/media\/8634"}],"wp:attachment":[{"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=8633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=8633"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vansondakikahaberler.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=8633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}