{"id":8198,"date":"2022-02-28T09:00:00","date_gmt":"2022-02-28T06:00:00","guid":{"rendered":"https:\/\/diyetlif.com.tr\/blog\/?p=8198"},"modified":"2022-01-24T23:48:54","modified_gmt":"2022-01-24T20:48:54","slug":"premenstrual-sendromda-beslenme-nasil-etkilenir","status":"publish","type":"post","link":"https:\/\/diyetlif.com.tr\/blog\/premenstrual-sendromda-beslenme-nasil-etkilenir\/","title":{"rendered":"PREMENSTRUAL SENDROMDA BESLENME NASIL ETK\u0130LEN\u0130R?"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Premenstrual Sendrom Nedir?<\/strong><\/h2>\n\n\n\n<p>Premenstrual sendrom (PMS), menstrual (adet)d\u00f6ng\u00fcn\u00fcn luteal faz\u0131nda (adet d\u00f6ng\u00fcs\u00fcn\u00fcn yumurtlamadan sonra ba\u015flayan a\u015famas\u0131d\u0131r) g\u00f6r\u00fclen ve menstruasyonun ba\u015flamas\u0131yla birlikte d\u00fczelen fiziksel, davran\u0131\u015fsal ve duygusal bozukluklard\u0131r. PMS ruhsal, fiziksel ve davran\u0131\u015fsal belirtilerle kendini g\u00f6stermektedir. Ruhsal belirtiler, sinirlilik, a\u011flama, gerginlik,depresif ruh hali, konsantrasyonda azalma, anksiyete, unutkanl\u0131k, huzursuzluk, \u015fiddete e\u011filim, yaln\u0131z kalma hissi; fiziksel belirtiler, memelerde b\u00fcy\u00fcme ve hassasiyet, v\u00fccutta \u00f6dem, kilo al\u0131m\u0131, ba\u015f a\u011fr\u0131s\u0131, bulant\u0131, kusma, ishal, ciltte akne olu\u015fumu veya art\u0131\u015f\u0131, a\u015f\u0131r\u0131 susama, kas ve eklem a\u011fr\u0131s\u0131; davran\u0131\u015fsal belirtiler ise yorgunluk, a\u015f\u0131r\u0131 uyuma veya uykusuzluk, ba\u015f d\u00f6nmesi, cinsel istekte de\u011fi\u015fiklik, i\u015ftahta artma veya azalmad\u0131r. Do\u011furganl\u0131k \u00e7a\u011f\u0131ndaki \u00e7o\u011fu kad\u0131n menstruasyona ba\u011fl\u0131 bir tak\u0131m sa\u011fl\u0131k problemleriyle kar\u015f\u0131 kar\u015f\u0131ya kalmaktad\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Premenstrual Sendrom Neden Olur?<\/strong><\/h2>\n\n\n\n<p>PMS\u2019nin kesin etiyolojisi tam olarak bilinmemekle birlikte, yayg\u0131n olan g\u00f6r\u00fc\u015f, \u00e7e\u015fitli hormanlararas\u0131ndaki dengeyi etkileyen baz\u0131 de\u011fi\u015fikliklerin PMS\u2019ye neden olabilece\u011fi y\u00f6n\u00fcndedir. Bu duruma tiroid fonksiyon bozuklu\u011fu, hipoglisemi, s\u0131v\u0131 birikmesi, genetik fakt\u00f6rler, stres ve psikolojik nedenlerin de e\u015flik etti\u011fi bilinmektedir. Progesteron d\u00fczeylerindeki d\u00fc\u015f\u00fckl\u00fck, \u00f6strojenin y\u00fcksek veya d\u00fc\u015f\u00fck d\u00fczeyleri, \u00f6strojen progesteron oranlar\u0131nda de\u011fi\u015fiklikler, aldosteron, renin anjiotensin ve adrenal bez aktivitesindeki art\u0131\u015flar, endojenendorfinlerin d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc, merkezi katekolamin de\u011fi\u015fiklikleri, prolaktin sal\u0131n\u0131m\u0131n\u0131n art\u0131\u015f\u0131 PMS\u2019nin ortaya \u00e7\u0131kmas\u0131nda sorumlu tutulan hormonal de\u011fi\u015fiklikler aras\u0131nda yer almaktad\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Risk Etmenleri Nelerdir?<\/strong><\/h2>\n\n\n\n<p>Risk etmenleri aras\u0131nda ya\u015f, stres, genetik fakt\u00f6rler, obezite ba\u015fl\u0131ca s\u0131ralanmaktad\u0131r.PMS\u2019nin e\u011fitim durumu, evlilik durumu, \u00e7ocuk say\u0131s\u0131, sosyoekonomik d\u00fczey gibi demografik \u00f6zellikler ve sigara-alkol kullan\u0131m\u0131, menstruasyona kar\u015f\u0131 negatif tutum ile ilgili oldu\u011fu bildirilmektedir. Ayr\u0131ca etnik a\u00e7\u0131dan farkl\u0131l\u0131klar\u0131n rapor edildi\u011fi baz\u0131 \u00e7al\u0131\u015fmalarda, siyahi bireylerde beyaz bireylere g\u00f6re daha fazla fiziksel semptom ve depresif ruh halinin g\u00f6r\u00fcld\u00fc\u011f\u00fc g\u00f6sterilmi\u015ftir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Premenstrul Sendromda Beslenme Nas\u0131l Etkilenir?<\/strong><\/h2>\n\n\n\n<p>Menstruald\u00f6ng\u00fcye ba\u011fl\u0131 hormonal dalgalanmalar, i\u015ftah kontrol\u00fc ve yeme davran\u0131\u015f\u0131n\u0131 etkileyebilmektedir. PMS \u00f6zellikle baz\u0131 besin t\u00fcketim miktarlar\u0131n\u0131n artmas\u0131 veya azalmas\u0131 ile ili\u015fkilendirilmi\u015ftir. Bu besinlerden \u00f6n plana \u00e7\u0131kanlar \u00e7ay, kahve, kolal\u0131 veya alkoll\u00fc i\u00e7ecekler, \u00e7ikolata, \u015feker i\u00e7eri\u011fi zengin at\u0131\u015ft\u0131rmal\u0131klar ve s\u00fctt\u00fcr. \u00c7ay, kahve, kolal\u0131 i\u00e7ecekler gibi kafeinden zengin i\u00e7eri\u011fe sahip oldu\u011fu bilinen i\u00e7eceklerin meme hassasiyeti, uykusuzluk ve sinirlilik gibi problemlere sebep oldu\u011fu gerek\u00e7esiyle a\u015f\u0131r\u0131 al\u0131mdan ka\u00e7\u0131n\u0131lmas\u0131 gerekmektedir. Alkoll\u00fc i\u00e7ecek t\u00fcketiminin ise PMS s\u0131kl\u0131\u011f\u0131 \u00fczerinde direkt etkili bir etmen olmamas\u0131na ve hatta ba\u015f a\u011fr\u0131s\u0131 ve premenstrual d\u00f6nem ruh hali de\u011fi\u015fimlerinde olumlu etkisinin olabilece\u011fi \u00f6ne s\u00fcr\u00fclmesine kar\u015f\u0131n; erken ya\u015fta ve uzun s\u00fcreli alkol t\u00fcketiminin artm\u0131\u015f PMS riski ile ili\u015fkili oldu\u011fu bildirilmektedir.S\u00fct t\u00fcketimi ile PMS aras\u0131ndaki ili\u015fki incelendi\u011finde, kar\u0131n b\u00f6lgesinde \u015fi\u015fkinlik, baz\u0131 yiyecekleri yeme arzusu ve genel i\u015ftah durumundaki art\u0131\u015f, kramp, ba\u015f a\u011fr\u0131s\u0131, sosyal ortamlardan uzak kalma iste\u011fi gibi semptomlar\u0131n s\u00fct t\u00fcketimiyle azald\u0131\u011f\u0131 g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. PMS\u2019li kad\u0131nlar\u0131n \u015feker oran\u0131 y\u00fcksek yiyecekler ile at\u0131\u015ft\u0131rmal\u0131k t\u00fcketiminin premenstrual d\u00f6nemde artarken, kompleks karbonhidrat i\u00e7eren (\u00f6rne\u011fin tam tah\u0131ll\u0131 \u00fcr\u00fcnler, kurubaklagiller, meyveler gibi) besinlerin t\u00fcketiminin azald\u0131\u011f\u0131 g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n\n\n\n<p>Menstruasyona ba\u011fl\u0131 besin al\u0131m\u0131n\u0131n de\u011ferlendirildi\u011fi bir \u00e7al\u0131\u015fmada, kat\u0131l\u0131mc\u0131lar\u0131n premenstrual, menstrual ve postmenstrual olmak \u00fczere \u00fc\u00e7 ayr\u0131 d\u00f6nemde besin t\u00fcketimleri incelenmi\u015f ve sonu\u00e7ta premenstrual d\u00f6nemde al\u0131nan karbonhidrat, protein ve ya\u011f miktarlar\u0131n\u0131n menstrual d\u00f6neme g\u00f6re anlaml\u0131 \u00f6l\u00e7\u00fcde fazla oldu\u011fu saptanm\u0131\u015ft\u0131r. PMS\u2019li bireylerin enerji al\u0131mlar\u0131nda da \u00f6zellikle luteal fazda \u00f6nemli bir art\u0131\u015f g\u00f6zlenmektedir. Enerji al\u0131m\u0131n\u0131n fazla olmas\u0131n\u0131n bir sonucu olan v\u00fccut ya\u011f oran\u0131 art\u0131\u015f\u0131n\u0131n PMS ile ili\u015fkisi incelendi\u011finde, beden kitle indeksi ile PMS riski ve semptomlar\u0131 aras\u0131nda g\u00fc\u00e7l\u00fc do\u011frusal bir ili\u015fki bulunmu\u015ftur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Premenstrual Sendrom ve \u00c7ikolata<\/strong><\/h2>\n\n\n\n<p>Premenstrual d\u00f6nemde kad\u0131nlar\u0131n \u00e7ikolata t\u00fcketme iste\u011fi ve t\u00fcketiminde bir art\u0131\u015f oldu\u011fu bildirilmektedir;bu durum asl\u0131nda \u00e7o\u011fu kad\u0131n\u0131n a\u015fina oldu\u011fu bir bilgi ve ilk akla gelen konu. Ayr\u0131ca \u00e7ikolata iste\u011finin menstruald\u00f6ng\u00fc yak\u0131ndan ili\u015fkili oldu\u011fu ve \u00e7ikolata t\u00fcketiminin postmenopozal d\u00f6nemde %38 oran\u0131nda azald\u0131\u011f\u0131 g\u00f6zlenmi\u015ftir. Artan \u00e7ikolata t\u00fcketme iste\u011finin alt\u0131nda iki temel biyokimyasal mekanizma bulunmaktad\u0131r. Bunlardan bir tanesi, premenstrual d\u00f6nemde ortaya \u00e7\u0131kan fizyolojik de\u011fi\u015fiklikler ve buna ba\u011fl\u0131 \u00e7ikolata i\u00e7erisinde bulunan baz\u0131 \u00f6gelere (magnezyum, serotonin) duyulan ihtiya\u00e7tan dolay\u0131 \u00e7ikolata yeme iste\u011finin artmas\u0131d\u0131r. \u0130kincisi ise, direktveya dolayl\u0131 olarak baz\u0131 n\u00f6rotransmitterler \u00fczerinden bireylerin \u00f6zellikle premenstrual d\u00f6nemde arzulad\u0131\u011f\u0131 haz hissinin olu\u015fmas\u0131n\u0131 sa\u011flamas\u0131ndand\u0131r. \u00c7ikolatan\u0131n i\u00e7eri\u011fi, PMS&#8217;nin bir\u00e7ok y\u00f6n\u00fcn\u00fc kar\u015f\u0131lamaktad\u0131r. Y\u00fcksek \u015feker i\u00e7eri\u011fi beyni yeni serotonin \u00fcretmeye te\u015fvik eder ve \u00e7ikolata yiyen bireyin sakin ve rahat hissetmesini sa\u011flar. \u00c7ikolatan\u0131n y\u00fcksek ya\u011f i\u00e7eri\u011fi de adet \u00f6ncesi ruh halini de\u011fi\u015ftirebilmektedir. Y\u00fcksek ya\u011fl\u0131 yiyeceklerin ruh hali, zihinsel ve fiziksel enerji \u00fczerinde uyu\u015fturucu etkisi olabilir ve \u00e7ikolatan\u0131n ya\u011f ve \u015feker i\u00e7eri\u011finin kombinasyonunun kad\u0131nlar\u0131 yat\u0131\u015ft\u0131rd\u0131\u011f\u0131 ve sakinle\u015ftirdi\u011fi bildirilmektedir. Bununla birlikte, \u00e7ikolatan\u0131n, ayn\u0131 zamanda olumlu ruh hali etkileri oldu\u011fu iddia edilen feniletilamin gibi ba\u015fka bile\u015fenleri de vard\u0131r. Bunu kan\u0131tlayan g\u00fcvenilir bir \u00e7al\u0131\u015fma bulunmamakla birlikte, ancak baz\u0131 bilimsel \u00e7al\u0131\u015fmalar, \u00e7ikolatan\u0131n PMS&#8217;li kad\u0131nlar\u0131n can att\u0131\u011f\u0131 baz\u0131 bile\u015fenlere sahip olabilece\u011fi g\u00f6r\u00fc\u015f\u00fcn\u00fc desteklemektedir.<\/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>Premenstrual Sendrom Nedir? Premenstrual sendrom (PMS), menstrual (adet)d\u00f6ng\u00fcn\u00fcn luteal faz\u0131nda (adet d\u00f6ng\u00fcs\u00fcn\u00fcn yumurtlamadan sonra ba\u015flayan a\u015famas\u0131d\u0131r) g\u00f6r\u00fclen ve menstruasyonun ba\u015flamas\u0131yla birlikte d\u00fczelen fiziksel, davran\u0131\u015fsal ve duygusal bozukluklard\u0131r. PMS ruhsal, fiziksel ve davran\u0131\u015fsal belirtilerle kendini g\u00f6stermektedir. Ruhsal belirtiler, sinirlilik, a\u011flama, gerginlik,depresif ruh hali, konsantrasyonda azalma, anksiyete, unutkanl\u0131k, huzursuzluk, \u015fiddete e\u011filim, yaln\u0131z kalma hissi; fiziksel belirtiler, memelerde [&hellip;] <a class=\"g1-link g1-link-more\" href=\"https:\/\/diyetlif.com.tr\/blog\/premenstrual-sendromda-beslenme-nasil-etkilenir\/\">More<\/a><\/p>\n","protected":false},"author":9,"featured_media":8266,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[231],"tags":[1412,1411,1415,1410,1414,1413],"adace-sponsor":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>PREMENSTRUAL SENDROMDA BESLENME NASIL ETK\u0130LEN\u0130R? | Diyetlif Blog<\/title>\n<meta name=\"description\" content=\"Premenstrual sendrom (PMS), menstrual d\u00f6ng\u00fcn\u00fcn luteal faz\u0131nda g\u00f6r\u00fclen ve menstruasyonun ba\u015flamas\u0131yla birlikte d\u00fczelen fiziksel, davran\u0131\u015fsal ve duygusal bozukluklard\u0131r.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/diyetlif.com.tr\/blog\/premenstrual-sendromda-beslenme-nasil-etkilenir\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"PREMENSTRUAL SENDROMDA BESLENME NASIL ETK\u0130LEN\u0130R? 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