{"id":8050,"date":"2022-02-14T09:00:00","date_gmt":"2022-02-14T06:00:00","guid":{"rendered":"https:\/\/diyetlif.com.tr\/blog\/?p=8050"},"modified":"2022-01-27T14:18:57","modified_gmt":"2022-01-27T11:18:57","slug":"demir-eksikliginde-beslenme","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/demir-eksikliginde-beslenme\/","title":{"rendered":"DEM\u0130R EKS\u0130KL\u0130\u011e\u0130NDE BESLENME"},"content":{"rendered":"\n<p>Demir, v\u00fccudumuz i\u00e7in temel&nbsp;bir mineraldir. V\u00fccutta \u00fcretilmedi\u011finden besinler yoluyla yeterli miktarda al\u0131nmas\u0131 gerekir. Demirin v\u00fccuttaki en \u00f6nemli g\u00f6revi \u201chemoglobin\u201d yap\u0131m\u0131d\u0131r ve v\u00fccut metabolizmas\u0131ndaki ba\u015fl\u0131ca i\u015flevi, oksijen ta\u015f\u0131nmas\u0131 ile ilgilidir. Demir oksijen ta\u015f\u0131yan hemoglobinin yap\u0131s\u0131nda bulunur; akci\u011fer ve dokular aras\u0131nda&nbsp;oksijen ve karbondioksit ta\u015f\u0131nmas\u0131n\u0131 sa\u011flar. Hemoglobin, kan\u0131m\u0131zdaki alyuvarlarda bulunur ve t\u00fcm dokular\u0131n ya\u015famas\u0131 i\u00e7in gerekli olan oksijeni ta\u015f\u0131ma g\u00f6revini ger\u00e7ekle\u015ftirir. Oksijen ya\u015fant\u0131m\u0131z i\u00e7in ne kadar \u00f6nemli ise oksijenin kullan\u0131labilmesi i\u00e7in de demir bir o kadar \u00f6nemlidir. Ayn\u0131 zamanda demir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi ve bili\u015fsel performans i\u00e7in de gereklidir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Demir Eksikli\u011fi Ne S\u0131kl\u0131kla G\u00f6r\u00fclmektedir?<\/h2>\n\n\n\n<p>Demir yetersizli\u011fi \u00e7ok s\u0131k g\u00f6r\u00fclen bir mineral yetersizli\u011fi olmakla birlikte yine s\u0131kl\u0131kla anemi tablosu olarak ortaya \u00e7\u0131kmaktad\u0131r. D\u00fcnya n\u00fcfusunun yakla\u015f\u0131k %30\u2019unda anemi g\u00f6r\u00fclmektedir. Bunun da yar\u0131s\u0131n\u0131 demir eksikli\u011fi anemisi olu\u015fturmaktad\u0131r. Demir eksikli\u011fi anemisi orta \u00e7a\u011fdan bu yana tan\u0131nmaktad\u0131r. Demir eksikli\u011fi d\u00fcnyada en s\u0131k g\u00f6r\u00fclen anemi olup \u00f6nemli bir sa\u011fl\u0131k problemidir. D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc (WHO) 2002 y\u0131l\u0131nda 2 milyar ki\u015finin demir eksikli\u011fi anemisinden etkilendi\u011fini rapor etmi\u015ftir. Demir eksikli\u011fi anemisi \u00fclkelerin geli\u015fmi\u015flik d\u00fczeyi ile yak\u0131ndan ilgilidir. &nbsp;D\u00fcnyada her \u00fc\u00e7 kad\u0131ndan biri, her be\u015f erkekten biri, her iki gebeden biri ve her be\u015f \u00e7ocuktan ikisinde demir eksikli\u011fi g\u00f6r\u00fclmektedir. \u00dclkemizde g\u00f6r\u00fclme s\u0131kl\u0131\u011f\u0131 ise %40 ile y\u00fcksek bir orana sahiptir. G\u00fcnl\u00fck demir gereksinmesi erkekler i\u00e7in (19-50 ya\u015f) 8 mg, kad\u0131nlar i\u00e7in (19-50 ya\u015f) 18 mg, gebelik d\u00f6nemi i\u00e7in 27 mg, emzirme d\u00f6nemi i\u00e7in 18 mg\u2019d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Demir Eksikli\u011finde Risk Gruplar\u0131 Kimlerdir?<\/strong><\/h2>\n\n\n\n<p>0-5 ya\u015f \u00e7ocuklar, do\u011furganl\u0131k \u00e7a\u011f\u0131ndaki kad\u0131nlar, gebeler, ergenler demir yetersizli\u011fi ve anemi bak\u0131m\u0131ndan risk alt\u0131ndad\u0131r. Bebekler ve \u00e7ocuklarda, h\u0131zl\u0131 bir b\u00fcy\u00fcme temposu oldu\u011fundan geli\u015fmenin sa\u011fl\u0131kl\u0131&nbsp;s\u00fcrd\u00fcrebilmesi i\u00e7in demire daha fazla ihtiya\u00e7 vard\u0131r. D\u00fc\u015f\u00fck sosyo-ekonomik d\u00fczeyde olanlar, vejetaryenlerde de demir yetersizli\u011fi g\u00f6r\u00fclmektedir. Normal diyet al\u0131\u015fkanl\u0131klar\u0131 olan erkekler ve menstruasyon g\u00f6rmeyen kad\u0131nlarda demir eksikli\u011fi beklenmez. Bu gruplarda demir eksikli\u011fi tespit edildi\u011finde \u00f6zellikle gastrointestinal sistem olmak \u00fczere olas\u0131 kan kayb\u0131 sebepleri ve malabsorbsiyon (emilim bozukluklar\u0131) ara\u015ft\u0131r\u0131lmaktad\u0131r. Varis, peptik \u00fclser, kolon t\u00fcm\u00f6rleri, divertik\u00fclit, anjiyodisplazi, intravask\u00fcler hemoliz, kancal\u0131 kurt enfeksiyonlar\u0131, \u00e7\u00f6lyak hastal\u0131\u011f\u0131 gibi durumlar g\u00f6z \u00f6n\u00fcnde bulundurulmal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Demir Eksikli\u011fi Belirtileri Nelerdir?<\/strong><strong><\/strong><\/h2>\n\n\n\n<p>Demir eksikli\u011fi belirtileri aras\u0131nda \u00e7abuk yorulma, g\u00fc\u00e7s\u00fczl\u00fck, ba\u015f a\u011fr\u0131s\u0131, ba\u015f d\u00f6nmesi, \u00e7arp\u0131nt\u0131, ciltte solukluk, sa\u00e7 d\u00f6k\u00fclmesi, kolay \u00fc\u015f\u00fcme, t\u0131rnak k\u0131r\u0131lmalar\u0131, sinirlilik, egzersiz intolerans\u0131, konsantrasyon bozuklu\u011fu ve ba\u011f\u0131\u015f\u0131kl\u0131k sisteminde zay\u0131fl\u0131k yer almaktad\u0131r. Demir eksikli\u011fi tedavisindeki ilk ama\u00e7 anemiye neden olan sorunun tedavi edilmesidir. Ancak, bir\u00e7ok hasta asemptomatiktir ve sadece demir ile ba\u015far\u0131l\u0131 tedaviden sonra yorgunluk, halsizlik, egzersiz intolerans\u0131 veya pika (pika; besin olarak tan\u0131mlanmayan maddelerin t\u00fcketilmesi ile karakterize bir yeme bozuklu\u011fudur) oldu\u011funu fark ederler. \u00c7ocuklarda demir eksikli\u011fi b\u00fcy\u00fcme gerili\u011fi, \u00f6\u011frenme ve davran\u0131\u015fsal problemlere neden olabilir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Demir Eksikli\u011finde Beslenme Nas\u0131l Olmal\u0131d\u0131r?<\/strong><\/h2>\n\n\n\n<p>Demir yetersizli\u011finde veya anemide temel \u00f6ncelik yetersizlik olu\u015fturacak durumun tespit edilmesi, \u00f6nlenmesi, gerekli durumlarda doktor taraf\u0131ndan planlanm\u0131\u015f ila\u00e7, takviye kullan\u0131m\u0131 sa\u011flanmas\u0131d\u0131r. Doktor \u00f6nermedi\u011fi m\u00fcddet\u00e7e ila\u00e7 kullan\u0131lmamal\u0131d\u0131r. Demirden zengin bir diyet ile birlikte gereksinmeler kar\u015f\u0131lanmal\u0131d\u0131r.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Diyetimizde ba\u015fl\u0131ca demir kaynaklar\u0131 a\u015fa\u011f\u0131da verilmi\u015ftir:<\/h3>\n\n\n\n<ul><li>K\u0131rm\u0131z\u0131 et<\/li><li>Hindi<\/li><li>Yumurta<\/li><li>Kuru meyveler (kuru \u00fcz\u00fcm, kuru erik, kuru incir, hurma, kuru kay\u0131s\u0131 gibi)<\/li><li>Kuru baklagiller (kuru fasulye, mercimek, nohut, i\u00e7 bakla, barbunya gibi)<\/li><li>Pekmez, Tahin helvas\u0131<\/li><li>Ya\u011fl\u0131 tohumlar (f\u0131nd\u0131k, ceviz, badem gibi)<\/li><li>Zenginle\u015ftirilmi\u015f tah\u0131llar<\/li><li>Ye\u015fil yaprakl\u0131 sebzeler (roka, \u0131spanak, paz\u0131, maydanoz, nane, brokoli, dereotu gibi)<\/li><\/ul>\n\n\n\n<p>Demir beslenmemizde hem&nbsp;demir ve hem olmayan demir (non- hem demir) olmak \u00fczere iki \u015fekilde bulunur. Hayvansal kaynakl\u0131 g\u0131dalardan ald\u0131\u011f\u0131m\u0131z hem demirin emilimi v\u00fccutta %15-35 iken, hem olmayan demir v\u00fccutta %5 oras\u0131nda emilir.&nbsp;Hem demir et, k\u00fcmes hayvanlar\u0131 ve deniz \u00fcr\u00fcnleri gibi hayvansal g\u0131dalarda bulunurken hem olmayan demir kurubaklagil, ya\u011fl\u0131 tohumlar gibi bitkisel kaynaklarda bulunur. Peki,&nbsp;biz bu emilim oranlar\u0131n\u0131 att\u0131rmak i\u00e7in neler yapabiliriz? \u0130lk olarak demirin emilimini olumsuz&nbsp;y\u00f6nde etkileyen g\u0131dalar\u0131 demir kaynaklar\u0131 ile ayn\u0131 anda almamal\u0131y\u0131z. \u00c7ay, kahve, kakao, kolal\u0131 i\u00e7ecekler, oksalat, fosfatlar, fitatlar, antiasitler, multivitaminler ve kalsiyum demir emilimini azaltmaktad\u0131r. Demir kaynaklar\u0131 ile beraber C vitamini al\u0131m\u0131 ise demir emilimini art\u0131rmaktad\u0131r. Yani demir kaynaklar\u0131n\u0131n yan\u0131nda \u00e7ay, kahve, kola yerine C vitaminli i\u00e7ecek\/yiyecekleri t\u00fcketirsek portakal suyu, bol limonlu salatalar gibi, demirin emilimini artt\u0131rm\u0131\u015f ve anemiden korunmu\u015f oluruz.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Diyette demir yetersizli\u011fini \u00f6nlemek ve demir emilimini art\u0131rmak i\u00e7in \u00f6neriler:<\/h3>\n\n\n\n<ul><li>Besinlerle v\u00fccuda demir al\u0131n\u0131rken C vitaminiyle birlikte al\u0131nmas\u0131 demir emilimini art\u0131rd\u0131\u011f\u0131 i\u00e7in C vitamini y\u00f6n\u00fcnden zengin turun\u00e7giller, ye\u015fil yaprakl\u0131 sebzeler, karnabahar, lahana, domates, ye\u015fil biber gibi besinler her \u00f6\u011f\u00fcnde yemeklerle birlikte t\u00fcketilmelidir. \u00d6rne\u011fin \u0131zgara et yan\u0131na bol limonlu ye\u015fil salata, portakal suyu i\u00e7erisinde 1 tatl\u0131 ka\u015f\u0131\u011f\u0131 pekmez, yumurta yan\u0131na bol \u00e7i\u011f sebzeler, f\u0131nd\u0131k, f\u0131st\u0131k gibi kuruyemi\u015fler yan\u0131nda meyveler tercih edilebilir.<\/li><li>Demirin v\u00fccutta kullan\u0131m\u0131n\u0131 engelleyen \u00e7ay ve kahve yemeklerle birlikte t\u00fcketilmemeli, \u00f6\u011f\u00fcn aralar\u0131nda tercihen yemeklerden 45 dk \u00f6nce ve sonra, a\u00e7\u0131k ve limonla birlikte t\u00fcketilmelidir.<\/li><li>Kepek ekme\u011fi i\u00e7erisinde bulunan kepek demir emilimini azaltaca\u011f\u0131ndan kepekli ekmek yerine \u00e7avdar, tam bu\u011fday ekme\u011fi gibi ekmek t\u00fcrleri tercih edilmelidir.<\/li><li>Kalsiyum i\u00e7eren g\u0131dalar\u0131n \u00e7ok t\u00fcketilmesi demirin emilimini azaltt\u0131\u011f\u0131 i\u00e7in, demir i\u00e7eri\u011fi y\u00fcksek olan et grubu besinlerin yan\u0131na kalsiyum i\u00e7eri\u011fi y\u00fcksek s\u00fct, yo\u011furt gibi besinlerin daha az tercih edilmelidir.<\/li><li>Demir haplar\u0131; e\u011fer demir seviyeleriniz \u00e7ok d\u00fc\u015f\u00fckse (anemikseniz), doktorunuz taraf\u0131ndan demir takviyesi kullanman\u0131z i\u00e7in \u00f6neri alabilirsiniz. Bu ila\u00e7lar\u0131 kullan\u0131rken konstipasyon (kab\u0131zl\u0131k durumu) olma olas\u0131l\u0131\u011f\u0131 y\u00fcksektir. Bunu \u00f6nlemek i\u00e7in, taze sebze ve meyve, lif ve su t\u00fcketimini diyette artt\u0131rmak \u00f6nem ta\u015f\u0131r.<\/li><\/ul>\n\n\n\n<p>Sonu\u00e7 olarak demir v\u00fccudumuz i\u00e7in \u00f6nemli bir mineral olmakla birlikte ba\u015fta risk gruplar\u0131 olmak \u00fczere \u00e7e\u015fitli sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7makta, ya\u015fam kalitesini d\u00fc\u015f\u00fcrmektedir. Bu sebeple rutin olarak kan tetkikleri yap\u0131larak eksiklik tespit edilmeli buna g\u00f6re doktor \u00f6nerisi ile ila\u00e7 kullan\u0131m\u0131 ve uygun diyet takip edilmelidir.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>Sa\u011fl\u0131kl\u0131 ve zinde g\u00fcnler dileriz<\/p><cite>Diyetlif<\/cite><\/blockquote>\n","protected":false},"excerpt":{"rendered":"<p>Demir, v\u00fccudumuz i\u00e7in temel&nbsp;bir mineraldir. V\u00fccutta \u00fcretilmedi\u011finden besinler yoluyla yeterli miktarda al\u0131nmas\u0131 gerekir. Demirin v\u00fccuttaki en \u00f6nemli g\u00f6revi \u201chemoglobin\u201d yap\u0131m\u0131d\u0131r ve v\u00fccut metabolizmas\u0131ndaki ba\u015fl\u0131ca i\u015flevi, oksijen ta\u015f\u0131nmas\u0131 ile ilgilidir. Demir oksijen ta\u015f\u0131yan hemoglobinin yap\u0131s\u0131nda bulunur; akci\u011fer ve dokular aras\u0131nda&nbsp;oksijen ve karbondioksit ta\u015f\u0131nmas\u0131n\u0131 sa\u011flar. Hemoglobin, kan\u0131m\u0131zdaki alyuvarlarda bulunur ve t\u00fcm dokular\u0131n ya\u015famas\u0131 i\u00e7in gerekli olan oksijeni [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/diyetlif.com.tr\/blog\/demir-eksikliginde-beslenme\/\">More<\/a><\/p>\n","protected":false},"author":9,"featured_media":8088,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[231],"tags":[1225,839,1224,1248,1246,1245,1249,1247,1250,1251],"adace-sponsor":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DEM\u0130R EKS\u0130KL\u0130\u011e\u0130NDE BESLENME | Diyetlif Blog<\/title>\n<meta name=\"description\" content=\"Demir, v\u00fccudumuz i\u00e7in temel\u00a0bir mineraldir. 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