{"id":1259,"date":"2017-10-18T17:00:54","date_gmt":"2017-10-18T14:00:54","guid":{"rendered":"https:\/\/halukunalp.com\/en\/\/?p=1259"},"modified":"2017-10-18T17:05:57","modified_gmt":"2017-10-18T14:05:57","slug":"menopoz-donemi-beslenme","status":"publish","type":"post","link":"https:\/\/halukunalp.com\/en\/menopoz-donemi-beslenme\/","title":{"rendered":"Menopoz D\u00f6neminde Beslenme"},"content":{"rendered":"<p><strong>MENOPOZ D\u00d6NEM\u0130 BESLENME<\/strong><\/p>\n<p>Her ya\u015f grubunda oldu\u011fu gibi menopoz d\u00f6neminde beslenme b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r.\u00d6strojen hormonunun d\u00fczensizlikleri,stres,yetersiz uyku kilo al\u0131m\u0131na neden olabilmekte ve \u00f6zellikle de kar\u0131n b\u00f6lgesinde ya\u011flanma artmaktad\u0131r.Bu ya\u011flanma ise kalp hastal\u0131\u011f\u0131,y\u00fcksek kan bas\u0131nc\u0131,ins\u00fclin direncine zemin haz\u0131rlar.Kas k\u00fctlesinde azalma ba\u015flar ve daha h\u0131zl\u0131 kilo al\u0131nmaya ba\u015flan\u0131r.Bu d\u00f6nemde 30-40 l\u0131 ya\u015flara g\u00f6re al\u0131nan enerjinin bir miktar azalt\u0131lmas\u0131 ve haftada 3-4 kez 45 dakika ile 1 saat aras\u0131 orta aktivite yapmak ve hafif a\u011f\u0131rl\u0131klar ile kas k\u00fctlesini artt\u0131rmaya y\u00f6nelik egzersiz yap\u0131lmal\u0131d\u0131r.<\/p>\n<p>Bu d\u00f6nemde olu\u015fabilecek\u00a0 en \u00f6nemli hastal\u0131k \u201cOsteoporoz\u201ddur.Latincede delikli veya s\u00fcngerimsi kemik anlam\u0131na gelmektedir.Kemiklerden kalsiyumun kana ge\u00e7mek \u00fczere \u00e7ekilmesi sonucu yo\u011funlu\u011fun azalmas\u0131 ve k\u0131r\u0131lgan duruma gelmesiyle belirlenir.V\u00fccudumuzdaki kalsiyumun %99 kemiklerde,%1 i ise kanda bulunmaktad\u0131r.Kandaki miktar d\u00fc\u015ferse kemiklerden kalsiyum \u00e7ekilerek kana destek verir.<\/p>\n<p>30-35 ya\u015f\u0131m\u0131za kadar kemiklerde yerle\u015fen kalsiyum \u00e7ekilenden fazlad\u0131r.40 l\u0131 ya\u015flara geldi\u011fimizde ise tersi olmaya ba\u015flar.<\/p>\n<p><strong>Kemik erimesi Belirtileri Nelerdir?<\/strong><\/p>\n<ul>\n<li>Boyun k\u0131salmas\u0131<\/li>\n<li>Bel kemi\u011finin e\u011filmesi,kambur g\u00f6r\u00fcn\u00fcm<\/li>\n<li>Kemik a\u011fr\u0131lar\u0131<\/li>\n<li>Hafif d\u00fc\u015fmelerde bile kemiklerin k\u0131r\u0131lmas\u0131<\/li>\n<\/ul>\n<p><strong>BESLENMEM\u0130ZDE NELERE D\u0130KKAT ETMEL\u0130Y\u0130Z?<\/strong><\/p>\n<p>Kalsiyum kayb\u0131n\u0131 \u00f6nlemek i\u00e7in g\u00fcnde 1000-1500 mg kalsiyum almal\u0131y\u0131z.Bu miktarlara ula\u015fmak i\u00e7in ise 2-3 su barda\u011f\u0131 s\u00fct i\u00e7mek,1 su barda\u011f\u0131 yo\u011furt ve 2 dilim de peynir almak gerekir.Kalsiyum yan\u0131nda fosfordan zengin k\u0131l\u00e7\u0131\u011f\u0131 ile yenebilen k\u00fc\u00e7\u00fck bal\u0131klar,ye\u015fil yaprakl\u0131 sebzeler,tam tah\u0131llar ve tah\u0131l \u00fcr\u00fcnleri de al\u0131nmal\u0131d\u0131r.<\/p>\n<ul>\n<li>G\u00fcne s\u00fct ve s\u00fct \u00fcr\u00fcnlerini i\u00e7eren kahvalt\u0131 ile ba\u015flamak<\/li>\n<li>Ara \u00f6\u011f\u00fcnlerde kavrulmam\u0131\u015f badem,f\u0131nd\u0131k ve ceviz,keten tohumu,ay cekirde\u011fi ve kabak \u00e7ekirde\u011fi(kilo sorunu ya\u015fayanlar miktarlara dikkat etmeli) almak<\/li>\n<li>Ye\u015fil \u00e7ay ve beyaz \u00e7ay mutlaka i\u00e7mek<\/li>\n<li>Haftada 3 kez omega 3 kayna\u011f\u0131 ya\u011fl\u0131 bal\u0131k(uskumru,somon) grubundan t\u00fcketmek<\/li>\n<li>Kuru baklagilleri haftada en az 2 kez kullanmak<\/li>\n<li>Elma,armut,\u00fcz\u00fcm,hurma,kuru \u00fcz\u00fcm,muz,avokado,yaban mersini,nar,kiviyi daha \u00e7ok tercih etmek<\/li>\n<li>Soya s\u00fct\u00fc,tofu gibi soya kaynaklar\u0131n\u0131 t\u00fcketmek.(\u00f6strojen seviyelerinin d\u00fczenlenmesini sa\u011flar fakat ailede meme kanseri s\u00fcphesi olanlar doktoruna dan\u0131\u015fmadan almamal\u0131d\u0131r)<\/li>\n<li>G\u00fcnde 8-10 su barda\u011f\u0131 su i\u00e7mek<\/li>\n<li>Her g\u00fcn d\u00fczenli g\u00fcne\u015flenmek<\/li>\n<li>Sigara i\u00e7memek<\/li>\n<li>Alkol t\u00fcketimini azaltmak<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-1263\" src=\"https:\/\/halukunalp.com\/en\/\/wp-content\/uploads\/2017\/10\/MENOPOZ-D\u00d6NEM\u0130.jpg\" alt=\"\" width=\"500\" height=\"500\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>MENOPOZ D\u00d6NEM\u0130 BESLENME Her ya\u015f grubunda oldu\u011fu gibi menopoz d\u00f6neminde beslenme b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r.\u00d6strojen hormonunun d\u00fczensizlikleri,stres,yetersiz uyku kilo al\u0131m\u0131na neden olabilmekte ve \u00f6zellikle de kar\u0131n b\u00f6lgesinde ya\u011flanma artmaktad\u0131r.Bu ya\u011flanma ise kalp hastal\u0131\u011f\u0131,y\u00fcksek kan bas\u0131nc\u0131,ins\u00fclin direncine zemin haz\u0131rlar.Kas k\u00fctlesinde azalma ba\u015flar ve daha h\u0131zl\u0131 kilo al\u0131nmaya ba\u015flan\u0131r.Bu d\u00f6nemde 30-40 l\u0131 ya\u015flara g\u00f6re al\u0131nan enerjinin bir miktar [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[208,209],"class_list":["post-1259","post","type-post","status-publish","format-standard","hentry","category-blog","tag-menopoz","tag-menopoz-doneminde-beslenme"],"_links":{"self":[{"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/posts\/1259"}],"collection":[{"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/comments?post=1259"}],"version-history":[{"count":4,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/posts\/1259\/revisions"}],"predecessor-version":[{"id":1264,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/posts\/1259\/revisions\/1264"}],"wp:attachment":[{"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/media?parent=1259"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/categories?post=1259"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/halukunalp.com\/en\/wp-json\/wp\/v2\/tags?post=1259"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}