{"id":5960,"date":"2020-02-10T10:17:36","date_gmt":"2020-02-10T07:17:36","guid":{"rendered":"http:\/\/diyetlif.com.tr\/blog\/?p=5960"},"modified":"2020-02-10T13:02:18","modified_gmt":"2020-02-10T10:02:18","slug":"bagisiklik-sistemi-nasil-guclendirilir","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/bagisiklik-sistemi-nasil-guclendirilir\/","title":{"rendered":"Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemi Nas\u0131l G\u00fc\u00e7lendirilir?"},"content":{"rendered":"\n

Havalar\u0131n yava\u015f yava\u015f so\u011fudu\u011fu ve ani \u0131s\u0131 de\u011fi\u015fimlerinin\ng\u00f6zlendi\u011fi bug\u00fcnlerde hastal\u0131k \u00e7anlar\u0131 da \u00e7almaya ba\u015flad\u0131. Hastal\u0131klara kar\u015f\u0131\nv\u00fccudun diren\u00e7li olabilmesi i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek gerekiyor. <\/p>\n\n\n\n

Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi nas\u0131l \u00e7al\u0131\u015f\u0131r?<\/h2>\n\n\n\n

Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi, mikroorganizmalar\u0131n sebep oldu\u011fu\nhastal\u0131klara kar\u015f\u0131 v\u00fccudu koruyan sistemdir. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi organlar,\nproteinler ve h\u00fccrelerden olu\u015fan, sa\u011fl\u0131kl\u0131 h\u00fccreleri bakteri, vir\u00fcs, parazitler\nve mantarlar gibi \u00e7e\u015fitli mikroorganizmalara kar\u015f\u0131 koruyan b\u00fcy\u00fck bir a\u011fd\u0131r. Sa\u011fl\u0131kl\u0131\nya\u015fam stratejileri benimsendi\u011finde, \u00e7evresel sald\u0131r\u0131lara kar\u015f\u0131 v\u00fccudu koruyan\nba\u011f\u0131\u015f\u0131kl\u0131k sistemi daha iyi \u00e7al\u0131\u015fmaya ba\u015flar.<\/p>\n\n\n\n

\"Dolaptan<\/figure>\n\n\n\n

G\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi, d\u00fczenli ve iyi bir beslenme\nd\u00fczeni gerektirir. Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin iyi bir \u015fekilde \u00e7al\u0131\u015fabilmesi i\u00e7in\ndiyetin protein gibi makrobesin \u00f6gelerini ve vitaminler, mineraller gibi\nmikrobesin \u00f6gelerin yeterli d\u00fczeyde i\u00e7ermesi \u00f6nemlidir. Bu sebeple diyette\n\u00e7e\u015fitlilik ve denge iyi bir \u015fekilde sa\u011flanmal\u0131d\u0131r. Ayr\u0131ca besin yetersizli\u011fi\ngibi fazla beslenme ve obezite gibi durumlar\u0131n da ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 d\u00fc\u015f\u00fcrd\u00fc\u011f\u00fcn\u00fc\nhat\u0131rlatmakta yarar var.  Dolay\u0131s\u0131yla\nkilonuzun sa\u011fl\u0131kl\u0131 v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 aral\u0131\u011f\u0131nda olmas\u0131 ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 desteklemede\ntemel ad\u0131mlardan biridir. <\/p>\n\n\n\n

Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi nas\u0131l desteklenir?<\/h2>\n\n\n\n

Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini desteklemek i\u00e7in diyetimizde mutlaka\nbulunmas\u0131 gereken besinler ise \u015f\u00f6yle:<\/p>\n\n\n\n

\"Sebzelere<\/figure>\n\n\n\n
  1. Sebzeler ve Meyveler <\/strong><\/li><\/ol>\n\n\n\n

    Sebzeler ve meyveler A, E, C, B6 ve folik\nasit gibi vitaminler ve demir, \u00e7inko, selenyum, bak\u0131r gibi minerallerden zengin\nbesinler olarak ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n g\u00fc\u00e7lenmesinde diyetin olmazsa olmazlar\u0131d\u0131r. Sebze\nve meyveler \u00e7e\u015fitli antioksidanlardan zengin kaynaklard\u0131r. Ayr\u0131ca i\u00e7eri\u011findeki\nposa sayesinde ba\u011f\u0131\u015f\u0131kl\u0131k sisteminde b\u00fcy\u00fck pay\u0131 bulunan ba\u011f\u0131rsaktaki yararl\u0131\nbakterilerin sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan da \u00f6nemli besinlerdir. G\u00fcnde 5 porsiyon sebze ve\nmeyve t\u00fcketmeye \u00f6zen g\u00f6sterilmelidir. Sebzelerden \u0131spanak gibi koyu ye\u015fil\nyaprakl\u0131 sebzeler, so\u011fan, sar\u0131msak, biber, mantar, brokoli, karnabahar ve\nlahana; meyvelerden ise portakal, limon, greyfurt ve mandalina gibi narenciye\n\u00fcr\u00fcnleri ve kivi ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirmede iyi bir se\u00e7enek olacakt\u0131r. <\/p>\n\n\n\n

    \"s\u00fct<\/figure>\n\n\n\n
    1. Yo\u011furt ve Kefir<\/strong><\/li><\/ol>\n\n\n\n

      Yo\u011furt ve kefir probiyotiklerden zengin\nbesinlerdir. Probiyotikler, ba\u011f\u0131rsakta bulunan ve insan sa\u011fl\u0131\u011f\u0131n\u0131n korunmas\u0131nda\nb\u00fcy\u00fck role sahip bakterilerdir. Probiyotikler ba\u011f\u0131\u015f\u0131kl\u0131k sistemini uyararak\nv\u00fccutta hastal\u0131k geli\u015fimini \u00f6nler. Ayr\u0131ca ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 koruyarak\nba\u011f\u0131rsaklara zararl\u0131 mikroorganizmalar\u0131n yerle\u015fmesini ve \u00e7o\u011falmalar\u0131n\u0131\nengeller. Diyetinize kefir, yo\u011furt ve probiyotik destekli yo\u011furtlar eklemek\nba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131za katk\u0131 sa\u011flayacakt\u0131r.<\/p>\n\n\n\n

      \"somon<\/figure>\n\n\n\n
      1. Ya\u011fl\u0131 Bal\u0131klar<\/strong><\/li><\/ol>\n\n\n\n

        Bal\u0131kta bulunan omega 3 ya\u011f asitleri ve D\nvitamini ba\u011f\u0131\u015f\u0131kl\u0131k sistemi \u00fczerinde etkili besin \u00f6geleridir. Haftada 1-2 kez\nbal\u0131k t\u00fcketimi ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olacakt\u0131r. \u00d6zellikle\nomega 3\u2019ten zengin somon ve uskumru gibi ya\u011fl\u0131 bal\u0131klar tercih edilebilir.<\/p>\n\n\n\n

        \"masan\u0131n<\/figure>\n\n\n\n
        1. Tam tah\u0131ll\u0131lar<\/strong><\/li><\/ol>\n\n\n\n

          Tam tah\u0131ll\u0131 \u00fcr\u00fcnlerin t\u00fcketimi ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131\ndestekleyicidir. Tam tah\u0131ll\u0131 \u00fcr\u00fcnler rafine edilmi\u015f \u00fcr\u00fcnlere k\u0131yasla daha fazla\nvitamin ve mineral i\u00e7eri\u011fine sahiptir. Ayr\u0131ca i\u00e7eri\u011findeki zengin posa miktar\u0131\nba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 destekleyicidir. Tah\u0131llar\u0131n i\u00e7inde en iyi betaglukan kayna\u011f\u0131\nolan yulaf antimikrobiyal etkiye sahiptir. G\u00fcnde ortalama 3-7 porsiyon tah\u0131l\nt\u00fcketimi \u00f6nerilmektedir.<\/p>\n\n\n\n

          \"bitki<\/figure>\n\n\n\n
          1. Bitki \u00e7aylar\u0131<\/strong><\/li><\/ol>\n\n\n\n

            \u00c7e\u015fitli antioksidanlar i\u00e7eren \u015fifal\u0131\notlardan yap\u0131lan bitki \u00e7aylar\u0131 antimikrobiyal etkiye sahiptir ve ba\u011f\u0131\u015f\u0131kl\u0131k\nsisteminin kuvvetlendirilmesinde b\u00fcy\u00fck rolleri bulunmaktad\u0131r. \u00d6zellikle\nhavalar\u0131n so\u011fudu\u011fu bug\u00fcnlerde \u0131hlamur, ku\u015fburnu, ekinezya gibi \u00e7aylar iyi birer\nse\u00e7enek olacaklard\u0131r. <\/p>\n\n\n\n

            \"bir<\/figure>\n\n\n\n
            1. Su <\/strong><\/li><\/ol>\n\n\n\n

              V\u00fccudun fonksiyonlar\u0131n\u0131 en iyi \u015fekilde yerine\ngetirebilmesi i\u00e7in su t\u00fcketimi \u00e7ok \u00f6nemlidir. V\u00fccutta yeterli miktarda su\nbulundu\u011funda h\u00fccrelerin optimal d\u00fczeyde \u00e7al\u0131\u015fmas\u0131 sa\u011flan\u0131r. Su, v\u00fccuttan\ntoksinlerin uzakla\u015ft\u0131r\u0131lmas\u0131n\u0131 sa\u011flar. Ayr\u0131ca, lenf sistemine de katk\u0131\nsa\u011flayarak ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7lendirilmesinde \u00f6nemli bir unsurdur. G\u00fcnde\nortalama 8-10 bardak su t\u00fcketilmelidir. <\/p>\n\n\n\n

              \u00d6zetle;<\/h3>\n\n\n\n

              Bu besinlerin t\u00fcketiminin yan\u0131 s\u0131ra ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7l\u00fc ve sa\u011fl\u0131kl\u0131 tutmak i\u00e7in sa\u011fl\u0131kl\u0131 ya\u015fam<\/a> tarz\u0131 benimsenmelidir. Buna y\u00f6nelik olarak fiziksel aktivitenizi art\u0131rmak ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olacakt\u0131r. Uyku d\u00fczeniniz \u00e7ok \u00f6nemlidir; yeterli uyudu\u011funuzdan emin olun. Enfeksiyonlardan sak\u0131nmak i\u00e7in ki\u015fisel hijyenin yan\u0131 s\u0131ra besin pi\u015firme y\u00f6ntemleri ve besin hijyenine de dikkat edilmelidir. E\u011fer alkol kullan\u0131yorsan\u0131z, miktar\u0131n\u0131 \u0131l\u0131ml\u0131 d\u00fczeylerde tutmaya \u00e7al\u0131\u015f\u0131n. Sigara kullan\u0131yorsan\u0131z b\u0131rakma giri\u015fiminde bulunmakta fayda var. Stresten uzak kalmaya \u00e7al\u0131\u015f\u0131n.<\/p>\n","protected":false},"excerpt":{"rendered":"

              Havalar\u0131n yava\u015f yava\u015f so\u011fudu\u011fu ve ani \u0131s\u0131 de\u011fi\u015fimlerinin g\u00f6zlendi\u011fi bug\u00fcnlerde hastal\u0131k \u00e7anlar\u0131 da \u00e7almaya ba\u015flad\u0131. Hastal\u0131klara kar\u015f\u0131 v\u00fccudun diren\u00e7li olabilmesi i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek gerekiyor. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi nas\u0131l \u00e7al\u0131\u015f\u0131r? Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi, mikroorganizmalar\u0131n sebep oldu\u011fu hastal\u0131klara kar\u015f\u0131 v\u00fccudu koruyan sistemdir. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi organlar, proteinler ve h\u00fccrelerden olu\u015fan, sa\u011fl\u0131kl\u0131 h\u00fccreleri bakteri, vir\u00fcs, parazitler ve mantarlar gibi \u00e7e\u015fitli […] More<\/a><\/p>\n","protected":false},"author":3,"featured_media":5961,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[231],"tags":[455,456,457],"adace-sponsor":[],"yoast_head":"\nBa\u011f\u0131\u015f\u0131kl\u0131k Sistemi Nas\u0131l G\u00fc\u00e7lendirilir? | Diyetlif Blog<\/title>\n<meta name=\"description\" content=\"ba\u011f\u0131\u015f\u0131kl\u0131k sistemi g\u00fc\u00e7lendirmek hastal\u0131klara kar\u015f\u0131 v\u00fccudun diren\u00e7li olabilmesi i\u00e7in \u00f6nemli midir? nas\u0131l ba\u011f\u0131\u015f\u0131kl\u0131k sistemi g\u00fc\u00e7lenir?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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