Menopozla gelen kilolar\tMenopoz d\u00f6neminde kad\u0131nlar\u0131n en b\u00fcy\u00fck problemi h\u0131zla al\u0131nan kilolar. Bu kilolar\u0131n \u00f6n\u00fcne ge\u00e7mek ise biraz dikkatle m\u00fcmk\u00fcn.Bu d\u00f6nemde neden kilo al\u0131n\u0131r?’Menopoz d\u00f6neminde Hormon d\u00fczeylerindeki de\u011fi\u015fim metabolizma h\u0131z\u0131n\u0131 etkiler ve v\u00fccut daha az enerji kullan\u0131r.Bunun yan\u0131 s\u0131ra kullan\u0131lan baz\u0131 ila\u00e7larda metabolizmay\u0131 yava\u015flatarak\u00a0daha da i\u015ftah art\u0131\u015f\u0131na neden olabilmektedir. Baz\u0131 kad\u0131nlar menopoz \u00f6ncesinde kilo problemi ya\u015famasalar bile menopozda birka\u00e7 kilo art\u0131\u015f\u0131n\u0131n g\u00f6zlenmesi muhtemeldir.Menopoz ya\u015f\u0131ellikle kad\u0131nlarda emeklilik ya\u015f\u0131na da denk geldi\u011fi i\u00e7in evde oturmak, daha az hareket yapmak da kilo art\u0131\u015f\u0131n\u0131 tetikleyen fakt\u00f6r. Bu d\u00f6nem kilo verme h\u0131z\u0131n\u0131 neredeyse yar\u0131 yar\u0131ya d\u00fc\u015f\u00fcr\u00fcr.Yap\u0131lan \u00e7al\u0131\u015fmalar g\u00f6steriyor ki menopoz d\u00f6nemindeki kad\u0131nlarda tat duyusundaki azalmayla daha \u00e7ok tatl\u0131 yeme e\u011filimi de g\u00f6r\u00fclmektedir.’Neler yap\u0131lmal\u0131?”D\u00fczenli bir beslenme program\u0131 uygulanmal\u0131, s\u0131k s\u0131k ve az az beslenmeli, yemeklerdeki ya\u011f oran\u0131 azalt\u0131lmal\u0131.Posadan zengin sebze ve meyvelere a\u011f\u0131rl\u0131k verilmeli, beyaz Ekmek yerine kepekli veya \u00e7avdar ekmek tercih edilmeli, Su t\u00fcketimine dikkat edilmeli ve G\u00fcnde en az yar\u0131m Saat y\u00fcr\u00fcy\u00fc\u015f yap\u0131lmal\u0131d\u0131r.’Menopoz d\u00f6neminde s\u0131kl\u0131kla rastlanan Sa\u011fl\u0131k problemleri nelerdir?”Menopozda \u00f6ojen d\u00fczeyinin azalmas\u0131 ile kalp hastal\u0131\u011f\u0131 riski y\u00fczde 60 oran\u0131nda artar ve y\u00fcksek kan Bas\u0131nc\u0131 g\u00f6r\u00fcl\u00fcr. H\u0131zl\u0131 kilo art\u0131\u015f\u0131ndan dolay\u0131 kan bulgular\u0131nda \u00f6zellikle \u015feker seviyesinde d\u00fczensizlikler g\u00f6r\u00fclebilir.Yine hormonal de\u011fi\u015fimin etkisiyle metabolizmay\u0131 etkileyen tiroid hormonunun salg\u0131lanmas\u0131nda problemler ya\u015fanabilir. Bu nedenle bu d\u00f6nemi sa\u011fl\u0131kl\u0131 ve rahat ge\u00e7irebilmek i\u00e7in d\u00fczenli aral\u0131klarla kan tahlillerinin yap\u0131lmas\u0131n\u0131 \u00f6nerilir.Menopozda \u00f6ojen d\u00fczeyinde azalmayla kemiklerinden kalsiyum kayb\u0131 h\u0131zlan\u0131r. Bu nedenle kalsiyum gereksinmesinde art\u0131\u015f g\u00f6zlenir. Menopoz \u00f6ncesi g\u00fcnl\u00fck 1000 mg kalsiyum gereksinimi bu d\u00f6nemde 1500 mg’a kadar \u00e7\u0131kar.’Menopoz d\u00f6neminde hangi yiyecekler dikkatli t\u00fcketilmeli?”G\u00fcnde 500 ml ya\u011fs\u0131z s\u00fct veya iki kase ya\u011fs\u0131z yo\u011furt t\u00fcketilmelidir.Kahve, Alkol ve a\u015f\u0131r\u0131 baharatl\u0131 yiyeceklerin S\u0131cak basmas\u0131n\u0131 art\u0131rmas\u0131ndan dolay\u0131 sak\u0131n\u0131lmal\u0131d\u0131r. Onlar\u0131n yerine a\u00e7\u0131k \u00e7ay veya Bitki \u00e7aylar\u0131ndan \u00f6zellikle \u0131s\u0131rgan, ada\u00e7ay\u0131, \u0131hlamur, biberiyeden destek al\u0131nmal\u0131d\u0131r.G\u00fcnde 2 le su i\u00e7ilmelidir. Kafeinin kalsiyumu ba\u011flamas\u0131ndan dolay\u0131 kafeinli i\u00e7eceklerden uzak durulmal\u0131d\u0131r.Tuz t\u00fcketimi azalt\u0131lmal\u0131, yemekleri tatland\u0131rmak i\u00e7in baharat veya Sodyumu azalt\u0131lm\u0131\u015f Tuz kullan\u0131lmal\u0131d\u0131r. Tuz hem v\u00fccutta \u00f6dem yapar hem de idrarla kalsiyum at\u0131m\u0131n\u0131 h\u0131zland\u0131r\u0131r.Sebze ve meyveler lifli yiyecekler oldu\u011fu i\u00e7in t\u00fcketimi art\u0131r\u0131lmal\u0131d\u0131r. G\u00fcnde \u00fc\u00e7 porsiyon meyve ve alt\u0131-sekiz porsiyon sebze t\u00fcketilmelidir.Ya\u011fl\u0131 bal\u0131klar, f\u0131nd\u0131k, badem, ceviz omega-3 ya\u011f asidinden zengin oldu\u011fundan beyin veel v\u00fccut sa\u011fl\u0131\u011f\u0131 i\u00e7in faydal\u0131d\u0131r.Tam tah\u0131ll\u0131 \u00fcr\u00fcnler ve kurutulmu\u015f meyveler, kuru \u00fcz\u00fcm, kuru Erik de B vitaminlerinden zengindir. Bu d\u00f6nemde g\u00f6r\u00fclen uyku bozukluklar\u0131, huzursuzluk, endi\u015fe, korku, halsizlik ve sinirlilik gibi belirtiler B vitamininin de eksikli\u011finin g\u00f6stergesidir.Kuru \u00fcz\u00fcmde bulunan elaidik Asit sayesinde de kemik erimesi engellenip, \u00f6ojen seviyesi dengede tutulmaktad\u0131r.Meyvelerin \u00e7o\u011fu potasyumdan zengin oldu\u011fu i\u00e7in v\u00fccut su dengesinin sa\u011flanmas\u0131na yard\u0131mc\u0131 olur, beyne Oksijen iletiminde, kalp ve di\u011fer kaslar\u0131m\u0131z\u0131n da sa\u011fl\u0131kl\u0131 yap\u0131s\u0131n\u0131n korunmas\u0131nda etkisi bulunur.Ye\u015fil yaprakl\u0131 sebzeler, soya filizi, soya fasulyesi, nohut ve nar, vitaminle minerallerden zengin oldu\u011fu i\u00e7in beslenmede yer almal\u0131d\u0131r. Bunlar \u00f6ojenin v\u00fccuttaki etkilerini dengeler ve menopozun yaratt\u0131\u011f\u0131 etkilere kar\u015f\u0131 korur.Az ya\u011fl\u0131 s\u00fct ve s\u00fct \u00fcr\u00fcnleri, ye\u015fil yaprakl\u0131 sebzeler, beyaz lahana, kurubaklagiller, f\u0131nd\u0131k, susam, badem kalsiyumdan zengin besinlerdir.’<\/p>\n","protected":false},"excerpt":{"rendered":"
Menopozla gelen kilolar Menopoz d\u00f6neminde kad\u0131nlar\u0131n en b\u00fcy\u00fck problemi h\u0131zla al\u0131nan kilolar. Bu kilolar\u0131n \u00f6n\u00fcne ge\u00e7mek ise biraz dikkatle m\u00fcmk\u00fcn.Bu d\u00f6nemde neden kilo al\u0131n\u0131r?’Menopoz d\u00f6neminde Hormon d\u00fczeylerindeki de\u011fi\u015fim metabolizma h\u0131z\u0131n\u0131 etkiler ve v\u00fccut daha az enerji kullan\u0131r.Bunun yan\u0131 s\u0131ra kullan\u0131lan baz\u0131 ila\u00e7larda metabolizmay\u0131 yava\u015flatarak\u00a0daha da i\u015ftah art\u0131\u015f\u0131na neden olabilmektedir. Baz\u0131 kad\u0131nlar menopoz \u00f6ncesinde kilo problemi ya\u015famasalar bile menopozda birka\u00e7 kilo[Devam\u0131n\u0131 Oku…]<\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[229],"tags":[947],"_links":{"self":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/1924"}],"collection":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/comments?post=1924"}],"version-history":[{"count":0,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/1924\/revisions"}],"wp:attachment":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/media?parent=1924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/categories?post=1924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/tags?post=1924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}