{"id":898,"date":"2021-01-23T15:53:21","date_gmt":"2021-01-23T15:53:21","guid":{"rendered":"https:\/\/keskinhaber.com\/?p=898"},"modified":"2021-01-23T15:53:21","modified_gmt":"2021-01-23T15:53:21","slug":"pandemi-doneminde-beslenme-ve-fiziksel-aktivite-oneriliyor","status":"publish","type":"post","link":"https:\/\/keskinhaber.com\/index.php\/2021\/01\/23\/pandemi-doneminde-beslenme-ve-fiziksel-aktivite-oneriliyor\/","title":{"rendered":"Pandemi D\u00f6neminde Beslenme ve Fiziksel Aktivite \u00d6neriliyor."},"content":{"rendered":"<p style=\"font-weight: 400;\">Koronavir\u00fcs\u00fcn bula\u015fmas\u0131n\u0131 tek ba\u015f\u0131na engelleyebilecek veya tedavi edebilecek herhangi bir g\u0131da olmasa da; sa\u011fl\u0131kl\u0131 ve dengeli beslenmenin, fiziksel aktivite ve d\u00fczenli uyku ile beraber d\u0131\u015fardan gelebilecek vir\u00fcs ve bakteriye kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirdi\u011fi kan\u0131tlanm\u0131\u015ft\u0131r. T\u00fcrkiye\u2019ye \u00d6zg\u00fc Beslenme Rehberi\u2019nde \u00f6nerilen Sa\u011fl\u0131kl\u0131 Yemek Taba\u011f\u0131na g\u00f6re her ana \u00f6\u011f\u00fcnde taba\u011f\u0131n bir \u00e7eyre\u011fi sebzelerden, di\u011fer \u00e7eyre\u011fi tam tah\u0131l \u00fcr\u00fcnlerinden ve kalan yar\u0131s\u0131n\u0131n e\u015fit \u00fc\u00e7 par\u00e7a halinde meyvelerden, y\u00fcksek proteinli g\u0131dalardan (kuru baklagiller, et, yumurta, bal\u0131k, tavuk, ya\u011fl\u0131 tohumlar, vb.) ve s\u00fct \u00fcr\u00fcnlerinden (yo\u011furt, ayran, peynir vb.) olmas\u0131 \u00f6nerilmekte, ayr\u0131ca g\u00fcnl\u00fck minimum 10 bardak su t\u00fcketimi ve yemeklerin haz\u0131rlanmas\u0131nda zeytinya\u011f\u0131 kullan\u0131m\u0131 tavsiye edilmektedir.<\/p>\n<p style=\"font-weight: 400;\">Evimizde bu \u015fekilde bir tabak olu\u015fturabilmek i\u00e7in al\u0131\u015fveri\u015flerimizde sebze ve meyveye a\u011f\u0131rl\u0131k vermeliyiz. Ayr\u0131ca mevsiminde taze sebze meyve t\u00fcketmek \u00f6nemlidir. Karnabahar, p\u0131rasa, enginar, brokoli, havu\u00e7, turp, meyve olarak portakal, mandalina, greyfurt, kivi \u00f6zellikle narenciye grubu meyveler ba\u011f\u0131\u015f\u0131kl\u0131k sistemini destekleyici C vitamininden zengin oldu\u011fu i\u00e7in bu meyvelerden t\u00fcketilmelidir. Salatalarda, uygun sebze yemeklerinde, i\u00e7eceklerde limon kullan\u0131labilir. G\u0131dalar\u0131 uzun s\u00fcre bozulmadan muhafaza edebilmek i\u00e7in sebzeler \u00f6zellikle uygun boyutlarda do\u011fran\u0131p dondurularak saklanabilir.<\/p>\n<p style=\"font-weight: 400;\">Beslenmemizde haftada 2 g\u00fcn kuru baklagillere yer verilebilir, ye\u015fil, k\u0131rm\u0131z\u0131 mercimek, nohut, barbunya, kuru fasulye gibi. Salatalar\u0131m\u0131zda \u00e7e\u015fit olmas\u0131 a\u00e7\u0131s\u0131ndan yeteri miktarlarda kullan\u0131labilir. Haftada 2 g\u00fcn bal\u0131k t\u00fcketimi omega 3 i\u00e7eri\u011fi ile ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 destekleyici ve d\u00fczenleyici \u00f6zelli\u011finden dolay\u0131 mevsim bal\u0131klar\u0131 karantina g\u00fcnlerinde temizletip buzdolab\u0131ndan saklanarak f\u0131r\u0131nda, buharda pi\u015firilerek haz\u0131rlanabilir. \u00d6\u011f\u00fcnlerimizde kaliteli protein t\u00fcketmek bu s\u00fcre\u00e7te \u00f6nemlidir. Her g\u00fcn kahvalt\u0131 da yumurta t\u00fcketebiliriz. Pi\u015firme y\u00f6ntemi olarak genellikle ha\u015flama, hafta da 1 veya 2 kez \u00e7ok az bir ya\u011fda tavada yap\u0131labilir.<\/p>\n<p style=\"font-weight: 400;\">T\u00fcketiminin s\u0131n\u0131rland\u0131r\u0131lmas\u0131 gereken yiyecek ve i\u00e7ecekler; \u015feker ve \u015fekerli yiyecek ve i\u00e7ecekler, beyaz ekmek de d\u00e2hil hamur i\u015fi \u00fcr\u00fcnler, i\u015flenmi\u015f et \u00fcr\u00fcnleri, a\u015f\u0131r\u0131 tuz i\u00e7eren besinlerdir. (haz\u0131r soslar, cips gibi tuzlu \u00fcr\u00fcnler, patlam\u0131\u015f m\u0131s\u0131r, tuzlu kurabiyeler, vb.). Enerji i\u00e7eri\u011fi y\u00fcksek alkoll\u00fc i\u00e7eceklerin de vitamin, mineral emilimini olumsuz etkileyebildi\u011fi ve uyku problemlerine yola a\u00e7abildi\u011fi i\u00e7in t\u00fcketimi m\u00fcmk\u00fcn oldu\u011funca s\u0131n\u0131rl\u0131 tutulmal\u0131d\u0131r.<\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b><strong>Fiziksel Olarak Aktif Kalma<\/strong><\/b><\/p>\n<p style=\"font-weight: 400;\">\u0130\u00e7inde bulundu\u011fumuz d\u00f6nemde en \u00e7ok ihtiya\u00e7 duyaca\u011f\u0131m\u0131z \u015feylerden ikisi g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi ve iyi bir moraldir. Orta yo\u011funluklu fiziksel aktivitenin ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirdi\u011fi ve d\u00fczenli fiziksel aktivitenin stres ve kayg\u0131 d\u00fczeylerini azaltt\u0131\u011f\u0131 bilinmektedir. COVID-19 Pandemisinde evde yap\u0131labilecek egzersizlerden biri de nefes egzersizleridir.<\/p>\n<p style=\"font-weight: 400;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-900 alignleft\" src=\"https:\/\/keskinhaber.com\/wp-content\/uploads\/2021\/01\/pandemi-doneminde-beslenme-ve-fiziksel-aktivite1png-300x211.png\" alt=\"\" width=\"300\" height=\"211\" srcset=\"https:\/\/keskinhaber.com\/wp-content\/uploads\/2021\/01\/pandemi-doneminde-beslenme-ve-fiziksel-aktivite1png-300x211.png 300w, https:\/\/keskinhaber.com\/wp-content\/uploads\/2021\/01\/pandemi-doneminde-beslenme-ve-fiziksel-aktivite1png.png 716w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p style=\"font-weight: 400;\"><b><strong>Evde yapabilece\u011finiz nefes egzersizlerinden \u00f6rnekler vermek gerekirse:<\/strong><\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\"><b><\/b>B\u00fcz\u00fck Dudak Solunumu: Oturur pozisyonda, a\u011f\u0131z kapal\u0131yken burundan birka\u00e7 saniye nefes ald\u0131ktan sonra dudak b\u00fcz\u00fclerek \u0131sl\u0131k \u00e7alar gibi yava\u015f\u00e7a 4-6 saniyede nefes verilir.<\/li>\n<li style=\"font-weight: 400;\"><b><\/b>Diyafragmatik Solunum Egzersizleri: Oturur veya s\u0131rt \u00fcst\u00fc yatar pozisyonda bir el kar\u0131n \u00fczerine di\u011fer el g\u00f6\u011f\u00fcs \u00fczerine yerle\u015ftirilir. Yava\u015f\u00e7a burundan nefes al\u0131narak kar\u0131n \u00fczerindeki elin yukar\u0131 do\u011fru hareket etmesi sa\u011flan\u0131r. Nefes verirken kar\u0131n \u00fczerine hafif\u00e7e bast\u0131r\u0131larak dudaklar b\u00fcz\u00fclerek a\u011f\u0131zdan nefes verilir.<\/li>\n<li style=\"font-weight: 400;\"><b><\/b>Derin Nefes Al\u0131p Verme Egzersizi: Oturur pozisyonda eller alt kaburgalar \u00fczerine konulur. Burundan derin nefes al\u0131n\u0131r g\u00f6\u011f\u00fcs kafesinin geni\u015fledi\u011fi hissedilir. Al\u0131nan hava 3-5 saniye boyunca tutulur. Daha sonra solunan t\u00fcm havan\u0131n b\u0131rak\u0131ld\u0131\u011f\u0131 hissedilene kadar b\u00fcz\u00fck dudak \u015feklinde yava\u015f\u00e7a nefes verilir. Egzersizleri s\u0131ras\u0131yla g\u00fcnde 2-3 kez 4-5 tekrar \u015feklinde yap\u0131n\u0131z.<\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\">Sa\u011fl\u0131k Bakanl\u0131\u011f\u0131 Fiziksel Aktivite Rehberi\u2019nde sa\u011fl\u0131kl\u0131 eri\u015fkinler i\u00e7in haftan\u0131n en az 5 g\u00fcn\u00fc ve g\u00fcnde en az 30 dakika orta \u015fiddetli fiziksel aktiviteler yap\u0131lmas\u0131n\u0131 \u00f6nermektedir.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\"><b><strong>18 Ya\u015f \u00dczeri Bireyler \u0130\u00e7in<\/strong><\/b><\/p>\n<p style=\"font-weight: 400;\">Haftada toplam en az 150 dakika orta yo\u011funlukta fiziksel aktivite veya hafta boyunca en az 75 dakika \u015fiddetli fiziksel aktivite yapmal\u0131d\u0131r. (\u00d6rn: Ev i\u00e7inde y\u00fcr\u00fcmek, dans, ko\u015fu band\u0131, bisiklet ergometresi gibi evde herhangi bir kardiyo egzersiz aletiniz varsa kullanmak). Haftada 2 veya daha fazla g\u00fcn kas kuvvetlendirme aktiviteleri (2&#215;8-10 kez) dahil edilmelidir. (\u00d6rn: sa\u011flam bir sandalyeye oturup kalkma; duvara kar\u015f\u0131, mutfak tezgah\u0131 hizas\u0131nda ya da yerde \u015f\u0131nav, mekik \u00e7ekmek, merdiven inip \u00e7\u0131kmak, su \u015fi\u015fesi gibi bir a\u011f\u0131rl\u0131k kald\u0131rma). D\u00fczenli olarak aktif de\u011filseniz y\u00fcr\u00fcme gibi d\u00fc\u015f\u00fck yo\u011funluklu aktivitelerle 5-10 dakika gibi daha k\u0131sa s\u00fcrelerle egzersize ba\u015flay\u0131n ve birka\u00e7 hafta i\u00e7inde yava\u015f yava\u015f 30 dakika veya daha fazlas\u0131na \u00e7\u0131kar\u0131n.\u00a0<b><strong>Yaralanma riskini azaltmak ve aktiviteden keyif almak i\u00e7in do\u011fru aktiviteyi se\u00e7in. Sa\u011fl\u0131k durumunuza ve kondisyon seviyenize g\u00f6re do\u011fru yo\u011funlu\u011fu se\u00e7in. Hafif ve orta yo\u011funluklu fiziksel aktivite yaparken rahat\u00e7a nefes alabilmeli ve konu\u015fabilmelisiniz.<\/strong><\/b><\/p>\n<p>Kaynak: \u0130l sa\u011fl\u0131k M\u00fcd\u00fcrl\u00fc\u011f\u00fc<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Koronavir\u00fcs\u00fcn bula\u015fmas\u0131n\u0131 tek ba\u015f\u0131na engelleyebilecek veya tedavi edebilecek herhangi bir g\u0131da olmasa da; sa\u011fl\u0131kl\u0131 ve dengeli beslenmenin, fiziksel aktivite ve d\u00fczenli uyku ile beraber d\u0131\u015fardan gelebilecek vir\u00fcs ve bakteriye kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirdi\u011fi kan\u0131tlanm\u0131\u015ft\u0131r. T\u00fcrkiye\u2019ye \u00d6zg\u00fc Beslenme Rehberi\u2019nde \u00f6nerilen Sa\u011fl\u0131kl\u0131 Yemek Taba\u011f\u0131na g\u00f6re her ana \u00f6\u011f\u00fcnde taba\u011f\u0131n bir \u00e7eyre\u011fi sebzelerden, di\u011fer \u00e7eyre\u011fi tam tah\u0131l \u00fcr\u00fcnlerinden [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":899,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[41],"tags":[],"class_list":["post-898","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-egitim"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>keskin, haber<\/title>\n<meta name=\"description\" content=\"Koronavir\u00fcs\u00fcn bula\u015fmas\u0131n\u0131 tek ba\u015f\u0131na engelleyebilecek veya tedavi edebilecek herhangi bir g\u0131da olmasa da; 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