{"id":32678,"date":"2017-01-10T12:27:50","date_gmt":"2017-01-10T09:27:50","guid":{"rendered":"http:\/\/binkelam.com\/?p=32678"},"modified":"2017-01-10T12:27:50","modified_gmt":"2017-01-10T09:27:50","slug":"bagisiklik-sistemini-guclendiren-7-gida","status":"publish","type":"post","link":"https:\/\/binkelam.com\/en\/bagisiklik-sistemini-guclendiren-7-gida\/","title":{"rendered":"Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemini G\u00fc\u00e7lendiren 7 G\u0131da"},"content":{"rendered":"

Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi <\/strong>bizi k\u0131\u015f\u0131n yakalanabilece\u011fimiz hastal\u0131klardan ve ya da s\u0131cak havan\u0131n etkisiyle her yere daha kolay yay\u0131lan mikroplardan koruyan muazzam bir mekanizmad\u0131r. E\u011fer siz de benim gibi erken ya\u015flardan beri ba\u011f\u0131\u015f\u0131kl\u0131k sistemi zay\u0131fl\u0131\u011f\u0131 <\/strong>nedeniyle \u00e7ok kolay hasta oluyorsan\u0131z, hastalan\u0131p yata\u011fa girdi\u011finizde ise iyile\u015fmeniz bir haftadan uzun s\u00fcr\u00fcyor ve i\u015f, okul, arkada\u015f bulu\u015fmalar\u0131 gibi gidilmesi gereken her yer ve yap\u0131lmas\u0131 gereken her \u015fey sizin i\u00e7in eziyet halini al\u0131yorsa bunun beslenmenizdeki bir tak\u0131m yanl\u0131\u015fl\u0131klardan kaynaklan\u0131yor olmas\u0131 muhtemeldir.<\/p>\n

Sistemdeki zay\u0131fl\u0131\u011f\u0131n t\u0131bbi tedavi gerektiren bir hastal\u0131ktan kaynakland\u0131\u011f\u0131 durumlar\u0131n haricinde sa\u011fl\u0131kl\u0131 beslenme <\/strong>ve d\u00fczenli spor yapma gibi al\u0131\u015fkanl\u0131klar edinerek ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek <\/strong>m\u00fcmk\u00fcnd\u00fcr, \u00e7\u00fcnk\u00fc v\u00fccudumuzda \u00e7al\u0131\u015fan her sistemde oldu\u011fu gibi ba\u011f\u0131\u015f\u0131kl\u0131k sistemimiz de esas olarak yedi\u011fimiz \u015feylerden enerji al\u0131r.<\/p>\n

Yaz\u0131m\u0131zda yer verdi\u011fimiz ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendirici g\u0131dalar <\/strong>aras\u0131ndan en az\u0131ndan birka\u00e7\u0131n\u0131 g\u00fcnl\u00fck beslenme d\u00fczeninize dahil ederek ve uzun vadede sa\u011fl\u0131kl\u0131 beslenmeyi \u00f6zel bir durum olarak de\u011fil, \u00f6m\u00fcr boyu s\u00fcrd\u00fcr\u00fclecek bir al\u0131\u015fkanl\u0131k olarak belirleyerek b\u00fcnyenizin kolayl\u0131kla zay\u0131f d\u00fc\u015fmesi durumuna bir son verebilirsiniz.<\/p>\n

1. Yo\u011furt: <\/strong>Yo\u011furdun i\u00e7inde bol miktarda bulunan probiyotikler ba\u011f\u0131rsaklar\u0131 ve ba\u011f\u0131rsak yollar\u0131n\u0131 hastal\u0131klara yol a\u00e7an mikroplardan ar\u0131nd\u0131r\u0131p koruyan faydal\u0131 bakterilerdir. Probiyotikleri ila\u00e7 ya da besin takviyesi <\/strong>formunda almak m\u00fcmk\u00fcn olsa da yap\u0131lan ara\u015ft\u0131rmalar her g\u00fcn t\u00fcketilen 200 gram sa\u011fl\u0131kl\u0131 yo\u011furdun da v\u00fccudun probiyotik ihtiyac\u0131n\u0131 en az d\u0131\u015far\u0131dan al\u0131nan bu ve benzeri tavsiyeler kadar kar\u015f\u0131lad\u0131\u011f\u0131n\u0131 ortaya koymu\u015ftur.<\/p>\n

K\u0131sacas\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini desteklemek <\/strong>i\u00e7in her g\u00fcn 2 orta boy kase kadar do\u011fal yo\u011furt <\/strong>t\u00fcketmek izlenebilecek en kolay ve isabetli y\u00f6ntemlerden biridir.<\/p>\n

2. Arpa ve Yulaf:<\/strong> Bu tah\u0131llar antioksidan \u00f6zelli\u011fi y\u00fcksek bir lif olan beta glukan a\u00e7\u0131s\u0131ndan son derece zenginlerdir. Sabah kahvalt\u0131lar\u0131nda ya da ara \u00f6\u011f\u00fcnlerde bir bardak ya\u011fs\u0131z s\u00fct ile birlikte t\u00fcketece\u011finiz 3-4 ka\u015f\u0131k arpa ya da yulaf ezmesi <\/strong>yaln\u0131zca ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7lendirmekle kalmayacak, t\u00fcm g\u00fcn\u00fc enerjiniz azalmadan ge\u00e7irmenize de yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

3. Sar\u0131msak:<\/strong> Sar\u0131msak ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendiren besinler <\/strong>aras\u0131nda belki de T\u00fcrk mutfa\u011f\u0131nda en \u00e7ok kullan\u0131lanlardan biridir. Yapabiliyorsan\u0131z g\u00fcnde 1-2 di\u015f sar\u0131msa\u011f\u0131 \u00e7i\u011f olarak t\u00fcketir ve haftada en az 4 g\u00fcn yemeklerinize sar\u0131msak eklerseniz so\u011fuk alg\u0131nl\u0131\u011f\u0131, nezle gibi hastal\u0131klara yakalanma riskiniz b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azalacakt\u0131r.<\/p>\n

Yap\u0131lan ara\u015ft\u0131rmalar haftada 6 di\u015f \u00e7i\u011f sar\u0131msak t\u00fcketenlerin mide kanserine yakalanma olas\u0131l\u0131klar\u0131n\u0131n da t\u00fcketmeyenlere g\u00f6re %50 daha d\u00fc\u015f\u00fck oldu\u011funu saptam\u0131\u015ft\u0131r.<\/p>\n

4. Kabuklu deniz mahsulleri:<\/strong> \u0130stiridye, midye, \u0131stakoz, yenge\u00e7 gibi deniz mahsulleri <\/strong>beyaz kan h\u00fccrelerinin grip ve so\u011fuk alg\u0131nl\u0131\u011f\u0131 gibi hastal\u0131klar\u0131 v\u00fccuttan uzakla\u015ft\u0131ran sitokin proteinlerini daha kolay ve bol miktarda \u00fcretmelerine yard\u0131mc\u0131 olur.<\/p>\n

Bunun yan\u0131nda somon, uskumru ve ringa bal\u0131klar\u0131 v\u00fccuttaki iltihaplanmalara, solunum enfeksiyonlar\u0131na ve so\u011fuk alg\u0131nl\u0131\u011f\u0131na kar\u015f\u0131 sava\u015farak ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirme <\/strong>konusunda etkilidirler. Bu nedenle bal\u0131k ve di\u011fer deniz \u00fcr\u00fcnlerinin beslenme d\u00fczenine haftada en az 2 porsiyon olacak \u015fekilde dahil edilmesi pek \u00e7ok uzman taraf\u0131ndan \u015fiddetle tavsiye edilmektedir.<\/p>\n

5. Tavuk \u00e7orbas\u0131: <\/strong>Tavu\u011fun pi\u015ferken salg\u0131lad\u0131\u011f\u0131 aminoasitlerin bron\u015fit ila\u00e7lar\u0131n\u0131n i\u00e7eri\u011finde kullan\u0131lanlarla benzerlik g\u00f6sterdi\u011fi yap\u0131lan ara\u015ft\u0131rmalarca kan\u0131tlanm\u0131\u015ft\u0131r. Bunun yan\u0131nda sar\u0131msak, so\u011fan gibi ekstra malzemeler kullan\u0131larak haz\u0131rlanan s\u0131cac\u0131k bir tavuk \u00e7orbas\u0131 \u00f6zellikle k\u0131\u015f aylar\u0131nda v\u00fccutta tutunan mukus tabakas\u0131n\u0131n incelmesine yard\u0131mc\u0131 olarak hastal\u0131klara yakalanma olas\u0131l\u0131\u011f\u0131n\u0131 azalt\u0131r.<\/p>\n

6. K\u0131rm\u0131z\u0131 et: <\/strong>Vejetaryenler ve s\u0131\u011f\u0131r eti t\u00fcketmeyenler \u00fczerinde yap\u0131lan bir ara\u015ft\u0131rma; bu ki\u015filerde eksikli\u011fi en \u00e7ok g\u00f6r\u00fclen mineralin \u00e7inko oldu\u011funu ortaya koymu\u015ftur. K\u0131rm\u0131z\u0131 et ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek <\/strong>i\u00e7in her g\u00fcn belli oranlarda t\u00fcketilmesi gereken bu mineralin bol miktarda bulundu\u011fu en \u00f6nemli kaynaklardan biridir. D\u00fc\u015f\u00fck d\u00fczeylerdeki \u00e7inko eksikli\u011finin bile enfeksiyon kapma riskini b\u00fcy\u00fck oranlarda artt\u0131rd\u0131\u011f\u0131 g\u00f6z \u00f6n\u00fcnde bulunduruldu\u011funda sa\u011fl\u0131kl\u0131 y\u00f6ntemlerle pi\u015firilmi\u015f k\u0131rm\u0131z\u0131 etin hem beslenmedeki \u00f6nemi ortaya \u00e7\u0131kmaktad\u0131r.<\/p>\n

K\u0131rm\u0131z\u0131 etin 100 gram\u0131 g\u00fcnl\u00fck \u00e7inko ihtiyac\u0131n\u0131n yakla\u015f\u0131k %30\u2019unu kar\u015f\u0131larken \u00e7inko al\u0131m\u0131n\u0131 yo\u011furt, s\u00fct, peynir, k\u00fcmes hayvanlar\u0131 ve tah\u0131llar yoluyla da ger\u00e7ekle\u015ftirmek m\u00fcmk\u00fcnd\u00fcr.<\/p>\n

7. Mantar:<\/strong> Mantar v\u00fccudumuzda hastal\u0131klarla sava\u015fma g\u00f6revini \u00fcstlenen beyaz kan h\u00fccrelerinin hem miktar\u0131n\u0131, hem de dayan\u0131kl\u0131l\u0131klar\u0131n\u0131 artt\u0131r\u0131r. \u00d6zellikle hasta olmaya yatk\u0131n oldu\u011funuzu hissetti\u011finiz d\u00f6nemlerde ba\u011f\u0131\u015f\u0131kl\u0131k sistemini desteklemek <\/strong>i\u00e7in mantar\u0131 \u00e7orba halinde ya da \u0131zgara olarak t\u00fcketebilirsiniz. Mantar\u0131 k\u0131zartmak besin de\u011ferinin azalmas\u0131na neden olaca\u011f\u0131ndan bu pi\u015firme y\u00f6ntemine ba\u015fvurmaman\u0131z\u0131 tavsiye ederiz.<\/p>","protected":false},"excerpt":{"rendered":"

Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi bizi k\u0131\u015f\u0131n yakalanabilece\u011fimiz hastal\u0131klardan ve ya da s\u0131cak havan\u0131n etkisiyle her yere daha kolay...<\/p>","protected":false},"author":3,"featured_media":32679,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-32678","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts\/32678","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/comments?post=32678"}],"version-history":[{"count":0,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/posts\/32678\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/media\/32679"}],"wp:attachment":[{"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/media?parent=32678"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/categories?post=32678"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/binkelam.com\/en\/wp-json\/wp\/v2\/tags?post=32678"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}