{"id":10407,"date":"2020-01-14T00:40:38","date_gmt":"2020-01-14T00:40:38","guid":{"rendered":"http:\/\/avrupapress.com\/main\/?p=10407"},"modified":"2020-01-14T00:40:45","modified_gmt":"2020-01-14T00:40:45","slug":"menopozda-beslenme-nasil-olmalidir","status":"publish","type":"post","link":"https:\/\/avrupapress.com\/main\/2020\/01\/14\/menopozda-beslenme-nasil-olmalidir\/","title":{"rendered":"MENOPOZDA BESLENME NASIL OLMALIDIR?"},"content":{"rendered":"\n

MENOPOZDA BESLENME NASIL OLMALIDIR?<\/strong><\/p>\n\n\n\n

      Menopoz t\u00fcm kad\u0131nlar\u0131n ya\u015fayaca\u011f\u0131 do\u011fal\nbir s\u00fcre\u00e7tir. Kimilerinin zorland\u0131\u011f\u0131, kimilerinin rahat ge\u00e7irdi\u011fi bu d\u00f6nem\nkad\u0131nlar i\u00e7in kritik bir d\u00f6nemdir. \u00c7\u00fcnk\u00fc e\u011fer bu d\u00f6nemde kad\u0131nlar kendileri\ni\u00e7in gerekli \u00f6nlemleri almazlarsa ileride baz\u0131 s\u0131k\u0131nt\u0131lar\u0131n ya\u015fanmas\u0131\nmuhtemeldir.<\/p>\n\n\n\n

      Menopoz s\u00fcrecinde kad\u0131nlar\u0131n ya\u015fayaca\u011f\u0131\nruhsal ve fiziksel baz\u0131 semptomlar bulunmaktad\u0131r. Bunlar aras\u0131nda yorgunluk,\ns\u0131cak basmas\u0131, d\u00fczensiz menstr\u00fcal periyot, ba\u015fa\u011fr\u0131s\u0131, uykusuzluk, deride ve\nvajinada kuruma, idrar tutamama ve s\u0131k idrara \u00e7\u0131kma, \u00fcriner ve vajinal\nenfeksiyonlar, konsantrasyon kayb\u0131, hat\u0131rlama zorlu\u011fu, anksiyete, a\u011flama,\ndepresyon, sinirlilik vb. yer almaktad\u0131r.<\/p>\n\n\n\n

      Tip2 diyabet, osteoporoz, kardiyovask\u00fcler\nhastal\u0131klar menopozda en \u00e7ok g\u00f6r\u00fclen hastal\u0131klardand\u0131r. Metabolizman\u0131n\nyava\u015flamas\u0131, fiziksel aktivitenin azl\u0131\u011f\u0131 ve ya\u015fanan ruhsal-fiziksel semptomlar kad\u0131nlarda\nya\u011flanmaya neden olmaktad\u0131r. \u00d6zellikle kar\u0131n b\u00f6lgesinde olu\u015fan ya\u011flanmalar\nins\u00fclin direncinin ya\u015fanmas\u0131na temel olu\u015fturmaktad\u0131r. Kad\u0131nlar\u0131n a\u011f\u0131rl\u0131\u011f\u0131ndaki y\u0131ll\u0131k\nortalama 0.5 kg. art\u0131\u015f genellikle kar\u015f\u0131la\u015f\u0131lan bir durumdur. Bu durumun hastal\u0131klara\nyol a\u00e7mas\u0131n\u0131n \u00f6n\u00fcne ge\u00e7mek i\u00e7in uygulanmas\u0131 gereken belli ba\u015fl\u0131 kurallar\nvard\u0131r. Beslenme d\u00fczeninin ve fiziksel aktivitenin de\u011fi\u015fimi kad\u0131nlar\u0131n ya\u015fl\u0131l\u0131k\nd\u00f6nemine daha sa\u011fl\u0131kl\u0131 girmesini sa\u011flamaktad\u0131r. Ya\u015fam kalitesinin artt\u0131r\u0131lmas\u0131\ni\u00e7in gereken kurallar\u0131 belli ba\u015fl\u0131 maddelerde toplamak gerekirse:<\/p>\n\n\n\n

1. G\u00fcnl\u00fck s\u0131v\u0131 t\u00fcketimi en az 2 litre olmal\u0131d\u0131r. <\/strong>Su hem yava\u015flayan\nmetabolizmay\u0131 h\u0131zland\u0131rmak hem de v\u00fccuttaki fizyolojik s\u00fcre\u00e7lerin \u00e7al\u0131\u015fmas\u0131n\u0131\ndevam ettirmek i\u00e7in \u00f6nemlidir.<\/p>\n\n\n\n

2. Sigara ve alkol t\u00fcketilmemelidir. <\/strong>Alkol; depresyon, hipertansiyon,\n\u00fclser, kalp kas\u0131 hasar\u0131, pankreas iltihab\u0131, sindirim sistemi kanserleri, beyin,\nkaraci\u011fer hasar\u0131, \u015fi\u015fmanl\u0131k, baz\u0131 vitamin ile minerallerin kullan\u0131lamamas\u0131na\n\u00f6zellikle kalsiyumun v\u00fccuttaki metabolizmas\u0131n\u0131 engelleyerek kemiklerde hasara\nb\u00f6ylelikle osteoporoza ve daha bunlar gibi bir\u00e7ok tahribata sebep olmaktad\u0131r. <\/p>\n\n\n\n

3. A\u015f\u0131r\u0131 tuz t\u00fcketimi engellenmelidir. <\/strong>G\u00f6r\u00fcnen tuzlar kadar bizim\ng\u00f6remedi\u011fimiz ama yedi\u011fimiz besinlerde tuz i\u00e7eri\u011fi y\u00fcksek olanlar da yer\nalmaktad\u0131r. Fazla sodyum al\u0131m\u0131 v\u00fccuttan kalsiyumun at\u0131m\u0131na sebep olmaktad\u0131r. Bu\nnedenle sal\u00e7a, peynir, tur\u015fu, zeytin, haz\u0131r g\u0131dalara dikkat edilmelidir.<\/p>\n\n\n\n

4. Kafein t\u00fcketimi azalt\u0131lmal\u0131d\u0131r. <\/strong>Kafeinin g\u00fcn i\u00e7erisinde fazla\nmiktarda al\u0131nmas\u0131 idrarla kalsiyumun at\u0131l\u0131p kay\u0131p ya\u015fanmas\u0131na yol a\u00e7ar. Bu\nnedenle \u00e7ay, kahve ve kafein i\u00e7eren i\u00e7ecekleri azaltmak gerekmektedir. Yemekler\nile beraber \u00e7ay i\u00e7ilmemesine \u00f6zen g\u00f6sterilip \u00e7ay i\u00e7ilmesi durumunda yemekten\nyakla\u015f\u0131k 1 saat \u00f6nce veya sonras\u0131nda t\u00fcketilmesine dikkat edilmelidir.<\/p>\n\n\n\n

5. G\u00fcnl\u00fck enerji al\u0131m\u0131n\u0131n % 50-60\u2019\u0131n\u0131 karbonhidratlar olu\u015fturmal\u0131d\u0131r. <\/strong>Fakat\nal\u0131nan bu karbonhidratlar\u0131n basit karbonhidratlar yerine kompleks olanlar\u0131\ntercih edilmelidir. Yani bal, pekmez, \u015feker, re\u00e7el yerine kurubaklagil, sebze,\nmeyve, tah\u0131llar tercih edilmelidir. Yap\u0131lan \u00e7al\u0131\u015fmalara g\u00f6re meyve ve sebze\nt\u00fcketimi menopoz sonras\u0131 kad\u0131nlarda g\u00fcnde toplam en az 400 gram olmal\u0131d\u0131r.<\/p>\n\n\n\n

6. Posa t\u00fcketimi artt\u0131r\u0131lmal\u0131d\u0131r. <\/strong>G\u00fcn i\u00e7erisinde 25 ile 30 gram posa\nal\u0131m\u0131n\u0131n ideal oldu\u011fu yap\u0131lan \u00e7al\u0131\u015fmalarda g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n\n\n\n

7. Al\u0131nan proteinler hem bitkisel hem de hayvansal kaynakl\u0131 olmal\u0131d\u0131r. <\/strong>%70-75\nbitkisel kaynakl\u0131, % 25-30 ise hayvansal kaynakl\u0131 tercih edilmelidir. E\u011fer\nprotein al\u0131m\u0131m\u0131z azal\u0131rsa idrarda kalsiyum att\u0131\u011f\u0131m\u0131z d\u00fc\u015f\u00fcn\u00fcl\u00fcrse proteinin\nkemik sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in de \u00f6nemli oldu\u011funu rahatl\u0131kla s\u00f6yleyebiliriz.<\/p>\n\n\n\n

8. Enerjimizin en fazla %30\u2019u ya\u011flardan kar\u015f\u0131lanmal\u0131d\u0131r. <\/strong>Yava\u015flayan\nmetabolizmay\u0131 ve azalan hormonlar\u0131n i\u015fleyi\u015fini d\u00fc\u015f\u00fcnerek ya\u011f dengesini iyi ayarlamam\u0131z\ngerekmektedir.<\/p>\n\n\n\n

9. A, P ( bioflavonoid ), K, C, E, D vitaminleri ile kalsiyum, boron,\nmanganez, \u00e7inko, selenyum minerallerinin kandaki de\u011ferleri g\u00f6zetim alt\u0131na\nal\u0131nmal\u0131d\u0131r. <\/strong>Bunlar\u0131n eksikli\u011finde kalp damar rahats\u0131zl\u0131klar\u0131 ve osteoporoz\nriski artmaktad\u0131r. E vitamini yorgunluk, sinirlilik, s\u0131cak basmas\u0131, \u00e7arp\u0131nt\u0131\ns\u0131kl\u0131\u011f\u0131, ba\u015f a\u011fr\u0131s\u0131, ba\u015f d\u00f6nmesi ve kalsiyum metabolizmas\u0131nda rol oynamaktad\u0131r.\nAyn\u0131 zamanda fito\u00f6strojenler de, kad\u0131nlarda menopoz d\u00f6nemindeki azalan \u00f6strojen\nseviyelerine tepki olarak olu\u015fan s\u0131cak basmalar\u0131n\u0131n azalmas\u0131na yol a\u00e7maktad\u0131r.<\/p>\n\n\n\n

Kalsiyum; menopoz\n\u00f6ncesi, s\u0131ras\u0131 ve sonras\u0131 i\u00e7in \u00e7ok b\u00fcy\u00fck \u00f6nem arz eden mineralimizdir. Kemik\nyo\u011funlu\u011fu kayb\u0131, menopoz \u00f6ncesi d\u00f6nemde her 10 y\u0131lda %3-5 olarak de\u011fi\u015fiklik\ng\u00f6sterirken menopoz sonras\u0131 d\u00f6nemde her y\u0131l %1-3 oran\u0131nda de\u011fi\u015fmektedir. Bu\nkayb\u0131n ya\u015fanmas\u0131nda rol oynayan bir\u00e7ok fakt\u00f6r vard\u0131r. Yukar\u0131da bu fakt\u00f6rlerden\nbaz\u0131lar\u0131na de\u011finmi\u015f olduk. Kalsiyumun yetersiz al\u0131m\u0131, al\u0131nsa bile v\u00fccutta\nemilemeyip idrarla at\u0131lmas\u0131 ya da kemiklerden kana y\u00fcksek miktarda kalsiyum\nge\u00e7i\u015fi kemik yo\u011funlu\u011funu etkilemektedir. Yap\u0131lan \u00e7al\u0131\u015fmalarda kalsiyum\ntakviyelerinin bir anda al\u0131nmas\u0131n\u0131n emilimi olumsuz etkileyece\u011fi g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.\nBunun yerine besinlerle yava\u015f yava\u015f al\u0131m\u0131n\u0131n desteklenmesi gerekti\u011fi d\u00fc\u015f\u00fcn\u00fclm\u00fc\u015ft\u00fcr.\nAyn\u0131 zamanda al\u0131nan kalsiyumun v\u00fccutta metabolize edilebilmesi i\u00e7in D vitamini\ndeste\u011finin de sa\u011flanmas\u0131 gerekmektedir.<\/p>\n\n\n\n

10. Fiziksel aktivite artt\u0131r\u0131lmal\u0131d\u0131r.<\/strong>\nYa\u015fam kalitesini artt\u0131rmak i\u00e7in haftada en az 150 dk orta \u015fiddette fiziksel\naktivite yap\u0131lmal\u0131d\u0131r.<\/p>\n\n\n\n

      Yukar\u0131da yaz\u0131lanlar\u0131 genellemek gerekirse\nmenopoz s\u00fcrecine girmi\u015f kad\u0131nlar\u0131n beslenme d\u00fczenlerini de\u011fi\u015ftirmeleri onlar\u0131n\nya\u015fl\u0131l\u0131\u011fa ge\u00e7i\u015flerinin daha sa\u011fl\u0131kl\u0131 olmas\u0131na yard\u0131mc\u0131 olacakt\u0131r.\nBeslenmelerinde, yava\u015flayan metabolizmalar\u0131n\u0131 ve azalan \u00f6strojen hormonunu g\u00f6z\n\u00f6n\u00fcnde tutarak dengeli ve anlaml\u0131 bir enerji k\u0131s\u0131tlamas\u0131 yap\u0131lmal\u0131d\u0131r. Bir\n\u00f6\u011f\u00fcnde t\u00fcm besin gruplar\u0131n\u0131n t\u00fcketilmesine \u00f6zen g\u00f6sterilmelidir. G\u00fcn i\u00e7erisinde\nde \u00e7e\u015fitlilik sa\u011flanmal\u0131d\u0131r. \u00d6rne\u011fin meyve porsiyonlar\u0131nda hep ayn\u0131 meyveyi\nyemek ya da hep ayn\u0131 tah\u0131l grubunu t\u00fcketmek yerine onlar\u0131n muadillerini t\u00fcketmek\nhem ki\u015finin yemekten zevk almas\u0131na hem a\u015f\u0131r\u0131 tuz ve ya\u011f t\u00fcketiminin azalmas\u0131na\nhem de besinlerin hepsinde olmayan farkl\u0131 besin \u00f6gelerini v\u00fccutlar\u0131na\nalmalar\u0131na olanak sa\u011flayacakt\u0131r. Ayr\u0131ca d\u00fczenli kan de\u011ferleri takip edilerek\ndoktor ve diyetisyen i\u015fbirli\u011fi i\u00e7erisinde ki\u015fiye \u00f6zel beslenme programlar\u0131\nuygulanmal\u0131d\u0131r. Uzmana dan\u0131\u015fmadan hi\u00e7bir besin takviyesi al\u0131nmamal\u0131d\u0131r. \u00c7\u00fcnk\u00fc\nki\u015finin kulland\u0131\u011f\u0131 ila\u00e7lar, var olan hastal\u0131klar, klinik \u00f6yk\u00fcs\u00fc, i\u00e7inde\nbulundu\u011fu \u015fartlara g\u00f6re ihtiya\u00e7 farkl\u0131l\u0131k g\u00f6stermektedir.<\/p>\n\n\n\n

     \nOnline diyet hizmetimden yararlanmak i\u00e7in bana whatsApp, instagram veya\nmail yoluyla ula\u015fabilirsiniz.<\/p>\n\n\n\n

whatsApp : +90 534 305 17\n54             \n <\/p>\n\n\n\n

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D\u0130YET\u0130SYEN AY\u015eENUR RAB\u0130A \u00d6NEN<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

MENOPOZDA BESLENME NASIL OLMALIDIR?       Menopoz t\u00fcm kad\u0131nlar\u0131n ya\u015fayaca\u011f\u0131 do\u011fal bir s\u00fcre\u00e7tir. Kimilerinin zorland\u0131\u011f\u0131, kimilerinin rahat ge\u00e7irdi\u011fi bu d\u00f6nem kad\u0131nlar i\u00e7in kritik bir d\u00f6nemdir. \u00c7\u00fcnk\u00fc e\u011fer bu d\u00f6nemde kad\u0131nlar kendileri i\u00e7in gerekli \u00f6nlemleri almazlarsa ileride baz\u0131 s\u0131k\u0131nt\u0131lar\u0131n ya\u015fanmas\u0131 muhtemeldir.       Menopoz s\u00fcrecinde kad\u0131nlar\u0131n ya\u015fayaca\u011f\u0131 ruhsal ve fiziksel baz\u0131 semptomlar bulunmaktad\u0131r. Bunlar aras\u0131nda yorgunluk, s\u0131cak basmas\u0131, […]<\/p>\n","protected":false},"author":11,"featured_media":10408,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,16,3,17,18,15,19,2,1],"tags":[2737,5029,446,5027],"class_list":["post-10407","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-avrupa","category-belcika","category-dunya","category-ekonomi","category-kultur-sanat","category-spor","category-tanitim","category-turkiye","category-uncategorized","tag-beslenme","tag-diyetisyen","tag-kadin","tag-menopoz"],"yoast_head":"\nMENOPOZDA BESLENME NASIL OLMALIDIR? - AvrupaPress<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/avrupapress.com\/2020\/01\/14\/menopozda-beslenme-nasil-olmalidir\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"MENOPOZDA BESLENME NASIL OLMALIDIR? - AvrupaPress\" \/>\n<meta property=\"og:description\" content=\"MENOPOZDA BESLENME NASIL OLMALIDIR?       Menopoz t\u00fcm kad\u0131nlar\u0131n ya\u015fayaca\u011f\u0131 do\u011fal bir s\u00fcre\u00e7tir. Kimilerinin zorland\u0131\u011f\u0131, kimilerinin rahat ge\u00e7irdi\u011fi bu d\u00f6nem kad\u0131nlar i\u00e7in kritik bir d\u00f6nemdir. \u00c7\u00fcnk\u00fc e\u011fer bu d\u00f6nemde kad\u0131nlar kendileri i\u00e7in gerekli \u00f6nlemleri almazlarsa ileride baz\u0131 s\u0131k\u0131nt\u0131lar\u0131n ya\u015fanmas\u0131 muhtemeldir.       Menopoz s\u00fcrecinde kad\u0131nlar\u0131n ya\u015fayaca\u011f\u0131 ruhsal ve fiziksel baz\u0131 semptomlar bulunmaktad\u0131r. 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