Yeterli su t\u00fcketimi sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan son derece \u00f6nemli<\/p>\n
Egeli Akademisyenden yaz aylar\u0131nda sa\u011fl\u0131kl\u0131 beslenme \u00f6nerileri<\/b><\/p>\n
Yaz mevsiminin gelmesi ile birlikte yeme-i\u00e7me al\u0131\u015fkanl\u0131klar\u0131 da rutinin d\u0131\u015f\u0131na \u00e7\u0131k\u0131yor. \u00d6zellikle s\u0131v\u0131 kayb\u0131 ile artan su ihtiyac\u0131n\u0131n giderilmesi, sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan son derece \u00f6nem arz ediyor. Yaz aylar\u0131nda do\u011fru beslenme y\u00f6ntemleri ile ilgili bilgi veren Ege \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik B\u00f6l\u00fcm\u00fc Ara\u015ft\u0131rma G\u00f6revlisi Ceren Akanal\u00e7\u0131, yeti\u015fkinlerin yaz aylar\u0131nda g\u00fcnde 2.5-3 litre su i\u00e7meleri gerekti\u011fini s\u00f6yledi.<\/p>\n
S\u0131cakl\u0131\u011f\u0131n artmas\u0131yla birlikte s\u0131v\u0131 kayb\u0131n\u0131n ya\u015fand\u0131\u011f\u0131n\u0131 belirten Ar\u015f. G\u00f6r. Akanal\u00e7\u0131, \u201c Yaz aylar\u0131nda, s\u0131cakl\u0131k ve nem art\u0131\u015f\u0131 etkisini g\u00f6sterirken, terleme ile birlikte su ve mineral kayb\u0131 da art\u0131yor. Bunun sonucunda bulant\u0131, ba\u015f d\u00f6nmesi, bay\u0131lma hissi gibi sa\u011fl\u0131k problemleri g\u00f6r\u00fclebiliyor. Tansiyon, \u015feker, kalp-damar hastal\u0131klar\u0131 gibi kronik hastal\u0131\u011f\u0131 bulunanlar, yaln\u0131z ya\u015fayan 65 ya\u015f \u00fczerindeki ya\u015fl\u0131lar, \u00e7ok k\u00fc\u00e7\u00fck \u00e7ocuklar, hamileler, a\u00e7\u0131k havada \u00e7al\u0131\u015fan ki\u015filer s\u0131cakl\u0131k ve nem art\u0131\u015flar\u0131ndan en \u00e7ok etkilenen grup olarak kar\u015f\u0131m\u0131za \u00e7\u0131k\u0131yor. Ya\u015fam\u0131n her d\u00f6neminde oldu\u011fu gibi yaz d\u00f6neminde de sa\u011fl\u0131kl\u0131 beslenme b\u00fcy\u00fck \u00f6nem ta\u015f\u0131yor\u201d dedi.<\/p>\n
\u201cSu i\u00e7meyi ihmal etmeyin\u201d<\/b><\/p>\n
Akanal\u00e7\u0131, \u201cYaz aylar\u0131nda terleme ile birlikte artan su kayb\u0131, g\u00fcn i\u00e7erisinde t\u00fcketilmesi gereken su miktar\u0131n\u0131 da art\u0131r\u0131yor. Yeti\u015fkin bir bireyden g\u00fcnl\u00fck 2-2.5 litre (8-10 su barda\u011f\u0131) su t\u00fcketimi istenirken, yaz aylar\u0131nda bu miktar 3 litreye kadar \u00e7\u0131kabiliyor. Fiziksel aktivitenin artmas\u0131 ya da a\u00e7\u0131k havada \u00e7al\u0131\u015fma gibi durumlarda da g\u00fcnl\u00fck su ihtiyac\u0131n\u0131n daha da artaca\u011f\u0131 unutulmamal\u0131. Di\u011fer i\u00e7ecekler su yerine ge\u00e7mez. \u00c7ay, kahve di\u00fcretiktir ve v\u00fccuttan suyun at\u0131lmas\u0131na neden olur. Gazoz, kola gibi gazl\u0131 i\u00e7ecekler di\u015f ve kemik sa\u011fl\u0131\u011f\u0131n\u0131 olumsuz etkiler. \u015eekerli gazl\u0131 i\u00e7ecekler ve me\u015frubatlar fazla miktarda t\u00fcketilirse a\u011f\u0131rl\u0131k art\u0131\u015f\u0131na sebep olabilir. Ayran, maden suyu, ev yap\u0131m\u0131 so\u011fuk \u00e7ay ya da ev yap\u0131m\u0131 az \u015fekerli limonata \u00a0s\u0131cak havalarda serinlemek i\u00e7in tercih edilebilir\u201d dedi.<\/p>\n
\u201c\u00d6\u011f\u00fcn atlamamaya \u00f6zen g\u00f6sterin\u201d<\/b><\/p>\n
\u00d6\u011f\u00fcn atlamadan beslenmeye dikkat edilmesi gerekti\u011fini s\u00f6yleyen Akanal\u00e7\u0131, \u201cG\u00fcn i\u00e7erisinde 3 ana 3 ara \u00f6\u011f\u00fcn yapmaya \u00f6zen g\u00f6sterilmeli. Porsiyon miktarlar\u0131na dikkat etmek ve yeterli ve dengeli bir tabak olu\u015fturmak \u00f6nemlidir. Ana \u00f6\u011f\u00fcnlerde tabakta her besin grubundan besin bulunmas\u0131na \u00f6zen g\u00f6stermek gerekir. Besinler i\u00e7erdikleri besin \u00f6gelerine g\u00f6re d\u00f6rt grupta toplanmaktad\u0131r. S\u00fct ve s\u00fct \u00fcr\u00fcnleri, et ve et \u00fcr\u00fcnleri, sebze ve meyveler, ekmek ve tah\u0131llar. Ara \u00f6\u011f\u00fcnlerde de sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rmal\u0131klar tercih edilmeli.\u00a0 K\u00fc\u00e7\u00fck peynirli bir sandvi\u00e7 ve ayran, meyve ve s\u00fct bu ara \u00f6\u011f\u00fcnlere \u00f6rnek olarak verilebilir. \u00a0Sebze ve meyveler vitamin, mineral ve antioksidan bile\u015fikler bak\u0131m\u0131ndan zengindir. \u00d6zellikle Covid-19 ile m\u00fccadele etti\u011fimiz \u015fu g\u00fcnlerde v\u00fccut direncinin art\u0131r\u0131lmas\u0131nda bu gruptaki besinlerin b\u00fcy\u00fck \u00f6nemi var. \u00a0Vitamin, mineral kayb\u0131 olmamas\u0131 i\u00e7in sebze ve meyvelerin m\u00fcmk\u00fcn oldu\u011funca \u00e7i\u011f t\u00fcketilmesi, kabuklu olanlar\u0131n ise ince soyulmas\u0131 istenir. Ayr\u0131ca sebze ve meyvelerde bulunan posa; tokluk hissinin olu\u015fmas\u0131, ba\u011f\u0131rsaklar\u0131n d\u00fczenli bir \u015fekilde \u00e7al\u0131\u015fmas\u0131, kan ya\u011flar\u0131n\u0131n ve kan \u015fekerinin d\u00fczenlenmesi gibi \u00f6nemli roller \u00fcstleniyor. Meyve sular\u0131 posa a\u00e7\u0131s\u0131ndan yetersizdir ve enerji i\u00e7erikleri y\u00fcksektir.\u00a0 Bu nedenle meyve suyu t\u00fcketmek yerine meyvenin kendisini yemek daha iyi bir tercih olacakt\u0131r. G\u00fcnde en az 5 porsiyon sebze ve meyve t\u00fcketilmesi gerekir\u201d diye konu\u015ftu.<\/p>\n
\u201cD\u0131\u015far\u0131da yiyecek t\u00fcketimine dikkat edilmeli\u201d<\/b><\/p>\n
Do\u011fru pi\u015firme y\u00f6ntemlerinin kullan\u0131lmas\u0131 gerekti\u011fini belirten Akanal\u00e7\u0131, \u201cBesinleri k\u0131zartmak veya kavurmak yerine, f\u0131r\u0131nda, ha\u015flama, \u0131zgara, buharda pi\u015firme gibi sa\u011fl\u0131kl\u0131 pi\u015firme y\u00f6ntemleri tercih edilmeli. Hava s\u0131cakl\u0131klar\u0131n\u0131n y\u00fcksek olmas\u0131, mikroorganizmalar\u0131n yiyeceklerde daha kolay \u00fcremesine sebep olmakta, dolay\u0131s\u0131yla da yaz aylar\u0131nda g\u0131da zehirlenmelerinin g\u00f6r\u00fclme s\u0131kl\u0131\u011f\u0131 artmaktad\u0131r. Bu nedenle d\u0131\u015far\u0131da yiyecek t\u00fcketimi konusunda dikkatli olunmal\u0131. \u00d6zellikle \u00e7abuk bozulan potansiyel riskli et, tavuk, bal\u0131k, yumurta, yo\u011furt, ayran, mayonez gibi besinler a\u00e7\u0131kta bekletilmemeli ve besin haz\u0131rlama ve pi\u015firme a\u015famalar\u0131nda hijyen kurallar\u0131na uyulmal\u0131\u201d dedi.<\/p>\n","protected":false},"excerpt":{"rendered":"
Yeterli su t\u00fcketimi sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan son derece \u00f6nemli Egeli Akademisyenden yaz aylar\u0131nda sa\u011fl\u0131kl\u0131 beslenme \u00f6nerileri…<\/p>\n","protected":false},"author":2,"featured_media":4149,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4148","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gncl"],"featured_image_urls":{"full":["https:\/\/www.euegeajans.com\/wp-content\/uploads\/2021\/07\/Clipboard01.jpg",1788,2195,false],"thumbnail":["https:\/\/www.euegeajans.com\/wp-content\/uploads\/2021\/07\/Clipboard01-150x150.jpg",150,150,true],"medium":["https:\/\/www.euegeajans.com\/wp-content\/uploads\/2021\/07\/Clipboard01-244x300.jpg",244,300,true],"medium_large":["https:\/\/www.euegeajans.com\/wp-content\/uploads\/2021\/07\/Clipboard01-768x943.jpg",640,786,true],"large":["https:\/\/www.euegeajans.com\/wp-content\/uploads\/2021\/07\/Clipboard01-834x1024.jpg",640,786,true],"1536x1536":["https:\/\/www.euegeajans.com\/wp-content\/uploads\/2021\/07\/Clipboard01-1251x1536.jpg",1251,1536,true],"2048x2048":["https:\/\/www.euegeajans.com\/wp-content\/uploads\/2021\/07\/Clipboard01-1668x2048.jpg",1668,2048,true],"newsphere-slider-full":["https:\/\/www.euegeajans.com\/wp-content\/uploads\/2021\/07\/Clipboard01-1280x720.jpg",1280,720,true],"newsphere-featured":["https:\/\/www.euegeajans.com\/wp-content\/uploads\/2021\/07\/Clipboard01-1024x1257.jpg",1024,1257,true],"newsphere-medium":["https:\/\/www.euegeajans.com\/wp-content\/uploads\/2021\/07\/Clipboard01-720x380.jpg",720,380,true]},"author_info":{"display_name":"Editor","author_link":"https:\/\/www.euegeajans.com\/index.php\/author\/editor\/"},"category_info":"G\u00fcncel<\/a>","tag_info":"G\u00fcncel","comment_count":"0","_links":{"self":[{"href":"https:\/\/www.euegeajans.com\/index.php\/wp-json\/wp\/v2\/posts\/4148","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.euegeajans.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.euegeajans.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.euegeajans.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.euegeajans.com\/index.php\/wp-json\/wp\/v2\/comments?post=4148"}],"version-history":[{"count":2,"href":"https:\/\/www.euegeajans.com\/index.php\/wp-json\/wp\/v2\/posts\/4148\/revisions"}],"predecessor-version":[{"id":4151,"href":"https:\/\/www.euegeajans.com\/index.php\/wp-json\/wp\/v2\/posts\/4148\/revisions\/4151"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.euegeajans.com\/index.php\/wp-json\/wp\/v2\/media\/4149"}],"wp:attachment":[{"href":"https:\/\/www.euegeajans.com\/index.php\/wp-json\/wp\/v2\/media?parent=4148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.euegeajans.com\/index.php\/wp-json\/wp\/v2\/categories?post=4148"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.euegeajans.com\/index.php\/wp-json\/wp\/v2\/tags?post=4148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}