{"id":17252,"date":"2022-01-17T11:09:13","date_gmt":"2022-01-17T08:09:13","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=17252"},"modified":"2023-01-16T16:26:44","modified_gmt":"2023-01-16T13:26:44","slug":"menopoz-doneminde-beslenme-nasil-olmali","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/menopoz-doneminde-beslenme-nasil-olmali\/","title":{"rendered":"Menopoz D\u00f6neminde Beslenme Nas\u0131l Olmal\u0131?"},"content":{"rendered":"

Menopoz<\/strong>, adet d\u00f6ng\u00fclerinin sona ermesiyle birlikte bir kad\u0131n\u0131n hayat\u0131nda ya\u015fanan do\u011fal bir ge\u00e7i\u015f d\u00f6nemidir. Son adetinizin \u00fczerinden 12 ay ge\u00e7tiyse menopoz<\/strong> d\u00f6nemine girmi\u015f say\u0131l\u0131rs\u0131n\u0131z. Bununla birlikte, menopozla ili\u015fkili ge\u00e7i\u015f ve semptomlar birka\u00e7 y\u0131l s\u00fcrebilir. Menopoz<\/strong>, pek \u00e7ok rahats\u0131z edici semptomla ba\u011flant\u0131l\u0131d\u0131r ve bu s\u00fcre\u00e7te belirli hastal\u0131klardaki riskiniz artabilir. Fakat menopoz d\u00f6nemindeki beslenmeniz bu semptomlar\u0131 azaltmaya ve ge\u00e7i\u015fi kolayla\u015ft\u0131rmaya yard\u0131mc\u0131 olabilir.<\/p>\n

Bu makalede, menopoz<\/strong> d\u00f6neminde beslenme nas\u0131l olmal\u0131<\/strong> ve bu d\u00f6nemde t\u00fcketti\u011finiz besinler semptomlar\u0131n\u0131z\u0131 nas\u0131l etkiliyor, detayl\u0131 bir \u015fekilde inceledik. Siz de menopoz<\/strong> s\u00fcrecindeyseniz t\u00fcm merak ettikleriniz i\u00e7in sizi yaz\u0131n\u0131n devam\u0131na bekliyoruz\u2026<\/p>\n

Menopoz S\u0131ras\u0131nda Ne Gibi De\u011fi\u015fiklikler Olur?<\/strong><\/h4>\n

\"menopoz<\/p>\n

Menopoza ge\u00e7i\u015f s\u0131ras\u0131nda, \u00f6strojen hormonu azalmaya ba\u015flar ve normal d\u00f6ng\u00fcsel \u00f6strojen ve progesteron modellerinizi bozar. Azalan \u00f6strojen seviyeleri de metabolizman\u0131z\u0131 olumsuz etkiler ve kilo alman\u0131za neden olur. Bu de\u011fi\u015fiklikler ayr\u0131ca kolesterol seviyenizi ve v\u00fccudunuzun karbonhidratlar\u0131 nas\u0131l sindirdi\u011fini de etkileyebilir.<\/p>\n

Bir\u00e7ok kad\u0131n bu ge\u00e7i\u015f d\u00f6neminde s\u0131cak basmas\u0131 ve uyumakta zorluk gibi semptomlar ya\u015far. Ek olarak, hormon de\u011fi\u015fiklikleri kemik yo\u011funlu\u011funun azalmas\u0131na neden olur ve bu da k\u0131r\u0131k riskinizi art\u0131rabilir. Neyse ki, menopoz d\u00f6neminde beslenme<\/strong> \u015feklinizde de\u011fi\u015fiklik yapmak menopoz<\/strong> semptomlar\u0131n\u0131 hafifletmeye yard\u0131mc\u0131 olabilir.<\/p>\n

Ayr\u0131ca bu s\u00fcre\u00e7te ne olursa olsun bir doktordan yard\u0131m alman\u0131z\u0131, tahlillerinizi yapt\u0131rman\u0131z\u0131 ve bir tedavi \u015fekli belirlemenizi de tavsiye ediyoruz. Atlamaman\u0131z gerekenlerden bir di\u011feri ise kendinize vakit ay\u0131rmak ve yoga ya da meditasyon yapmak. Five Crony Karabu\u011fday Kabuk Dolgulu Yoga Meditasyon Minderi<\/a> mutlaka edinmeniz gerekenler aras\u0131nda yer al\u0131yor.<\/p>\n

S\u00fct \u00dcr\u00fcnleri<\/strong><\/h4>\n

Menopoz d\u00f6neminde<\/strong> \u00f6strojen seviyelerindeki d\u00fc\u015f\u00fc\u015f, kad\u0131nlar\u0131n k\u0131r\u0131k riskini art\u0131rabilir. S\u00fct, yo\u011furt ve peynir gibi s\u00fct \u00fcr\u00fcnleri kalsiyum, fosfor, potasyum, magnezyum ve D ve K vitaminlerini i\u00e7erir ve bunlar\u0131n t\u00fcm\u00fc kemik sa\u011fl\u0131\u011f\u0131 i\u00e7in gereklidir.<\/p>\n

Yap\u0131lan ara\u015ft\u0131rmalarda daha fazla s\u00fct ve hayvansal protein t\u00fcketenlerin daha az t\u00fcketenlere g\u00f6re kemik yo\u011funlu\u011funun \u00f6nemli \u00f6l\u00e7\u00fcde y\u00fcksek oldu\u011fu kan\u0131tlanm\u0131\u015ft\u0131r. S\u00fct, ayr\u0131ca uyku rutinini d\u00fczenlemeye de yard\u0131mc\u0131 olabilir. Ayr\u0131ca, baz\u0131 ara\u015ft\u0131rmalar, s\u00fct t\u00fcketimini 45 ya\u015f\u0131ndan \u00f6nce ortaya \u00e7\u0131kan erken menopoz<\/strong> riskinin azalmas\u0131yla da ili\u015fkilendiriyor.<\/p>\n

Sa\u011fl\u0131kl\u0131 ya\u011flar<\/strong><\/h4>\n

\"\"<\/p>\n

Omega-3 ya\u011f asitleri gibi sa\u011fl\u0131kl\u0131 ya\u011flar, menopoza<\/strong> giren kad\u0131nlara fayda sa\u011flayabilir. Ge\u00e7ti\u011fimiz y\u0131llarda yap\u0131lan bir ara\u015ft\u0131rma, omega-3 takviyelerinin s\u0131cak basmalar\u0131n\u0131n s\u0131kl\u0131\u011f\u0131n\u0131 ve gece terlemelerinin \u015fiddetini azaltt\u0131\u011f\u0131 sonucuna varm\u0131\u015ft\u0131r.<\/p>\n

Omega-3 ya\u011f asitleri bak\u0131m\u0131ndan en y\u00fcksek g\u0131dalar; uskumru, somon ve hamsi gibi ya\u011fl\u0131 bal\u0131klar ve keten tohumu, chia tohumu ve kenevir tohumu gibi tohumlard\u0131r. E\u011fer takviye olarak kullanmak isterseniz Norwegian Health Omega-3<\/a>\u2019\u00fc tavsiye ediyoruz.<\/p>\n

Tam Tah\u0131llar<\/strong><\/h4>\n

Tam tah\u0131llar, lif ve tiamin, niasin, riboflavin ve pantotenik asit gibi B vitaminleri de dahil olmak \u00fczere besin de\u011feri a\u00e7\u0131s\u0131ndan olduk\u00e7a y\u00fcksektir.<\/p>\n

Bir incelemede, tam tah\u0131llar\u0131 i\u00e7eren bir diyet, kalp hastal\u0131\u011f\u0131, kanser ve erken \u00f6l\u00fcm riskinin azalmas\u0131yla ili\u015fkilendirilmi\u015ftir ve ara\u015ft\u0131rmac\u0131lar, g\u00fcnde \u00fc\u00e7 veya daha fazla porsiyon tam tah\u0131l t\u00fcketen ki\u015filerin, \u00e7o\u011funlukla rafine karbonhidrat t\u00fcketen ki\u015filere k\u0131yasla kalp hastal\u0131\u011f\u0131 ve diyabet geli\u015ftirme riskinin %20-30 daha d\u00fc\u015f\u00fck oldu\u011funu bulmu\u015ftur. Tam tah\u0131ll\u0131 g\u0131dalar aras\u0131nda esmer pirin\u00e7, arpa, kinoa ve \u00e7avdar yer al\u0131r.<\/p>\n

Fito\u00f6strojen \u0130\u00e7eren G\u0131dalar<\/strong><\/h4>\n

\"\"<\/p>\n

Fito\u00f6strojenler, v\u00fccudunuzda zay\u0131f \u00f6strojenler gibi davranan g\u0131dalardaki bile\u015fiklerdir. Bunlar\u0131 menopoz d\u00f6nemindeki beslenmenize dahil etme konusunda baz\u0131 tart\u0131\u015fmalar olsa da en son ara\u015ft\u0131rmalar, \u00f6zellikle menopoza giren kad\u0131nlar i\u00e7in sa\u011fl\u0131\u011fa faydal\u0131 olabilece\u011fini \u00f6ne s\u00fcr\u00fcyor.<\/p>\n

Do\u011fal olarak fito\u00f6strojen i\u00e7eren g\u0131dalar aras\u0131nda soya fasulyesi, nohut, yer f\u0131st\u0131\u011f\u0131, keten tohumu, arpa, \u00fcz\u00fcm, \u00e7ilek, erik, ye\u015fil ve siyah \u00e7ay gibi besinler bulunur.<\/p>\n

Menopoz d\u00f6neminde bu besinlere dikkat!<\/strong><\/h4>\n

Menopoz d\u00f6neminde<\/strong> uygulayaca\u011f\u0131n\u0131z beslenme program\u0131 menopoz semptomlar\u0131n\u0131 hem olumlu hem de olumsuz \u015fekilde etkileyebilir. A\u015fa\u011f\u0131da detayl\u0131 olarak yazd\u0131\u011f\u0131m\u0131z besinleri ortadan kald\u0131rmak veya azaltmak, kendinizi daha iyi hissetmenize yard\u0131mc\u0131 olabilir.<\/p>\n

\u0130\u015flenmi\u015f g\u0131dalar:<\/strong> M\u00fcmk\u00fcn oldu\u011fu kadar do\u011fal g\u0131dalara yak\u0131n besinleri t\u00fcketmelisiniz. Yedi\u011finiz \u015fey, bir torbada veya plastik ambalaj i\u00e7inde geliyorsa, bu t\u00fcr yiyeceklerden ka\u00e7\u0131nmaya \u00e7al\u0131\u015f\u0131n \u00e7\u00fcnk\u00fc b\u00fcy\u00fck olas\u0131l\u0131kla bunlar \u00e7ok i\u015flenmi\u015f yiyeceklerdir.<\/p>\n

Rafine karbonhidratlar: <\/strong>Beyaz pirin\u00e7, makarna ve patates, kan \u015fekerinde ani y\u00fckselmelere ve ins\u00fclin direncinde art\u0131\u015fa sebep olur ve s\u0131cak basmalar\u0131yla ba\u011flant\u0131l\u0131d\u0131r. Bunun yerine, menopoz d\u00f6neminde esmer pirin\u00e7 gibi tam tah\u0131llar\u0131 tercih edin. Kurabiye, kek ve \u015fekerleme gibi yiyecekleri azalt\u0131n.<\/p>\n

Alkol:<\/strong> Menopoz d\u00f6neminde<\/strong> semptomlar\u0131n\u0131z\u0131 \u015fiddetlendirebilir. G\u00fcnde birden fazla alkoll\u00fc i\u00e7ecek t\u00fcketiyorsan\u0131z, bu sadece s\u0131cak basmalar\u0131n\u0131 daha da k\u00f6t\u00fcle\u015ftirmekle kalmaz ayn\u0131 zamanda sizi menopoz d\u00f6neminde meydana gelebilecek ruh hali de\u011fi\u015fikliklerine ve sinirlili\u011fe yatk\u0131n hale getirir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Menopoz, adet d\u00f6ng\u00fclerinin sona ermesiyle birlikte bir kad\u0131n\u0131n hayat\u0131nda ya\u015fanan do\u011fal bir ge\u00e7i\u015f d\u00f6nemidir. Son adetinizin \u00fczerinden 12 ay ge\u00e7tiyse […]<\/p>\n","protected":false},"author":10,"featured_media":17253,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[137],"tags":[],"class_list":["post-17252","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aile-cocuk"],"yoast_head":"\nMenopoz D\u00f6neminde Beslenme Nas\u0131l Olmal\u0131? - Hayatburada<\/title>\n<meta name=\"description\" content=\"Bu makalede, menopoz d\u00f6neminde beslenme nas\u0131l olmal\u0131 ve bu d\u00f6nemde t\u00fcketti\u011finiz besinler semptomlar\u0131n\u0131z\u0131 nas\u0131l etkiliyor, detayl\u0131 bir \u015fekilde inceledik.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hepsiburada.com\/hayatburada\/menopoz-doneminde-beslenme-nasil-olmali\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Menopoz D\u00f6neminde Beslenme Nas\u0131l Olmal\u0131?\" \/>\n<meta property=\"og:description\" content=\"Menopoz, adet d\u00f6ng\u00fclerinin sona ermesiyle birlikte bir kad\u0131n\u0131n hayat\u0131nda ya\u015fanan do\u011fal bir ge\u00e7i\u015f d\u00f6nemidir. 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