Bol sebze ve meyve yiyen kad\u0131nlarda regl \u00f6ncesi gerginlik en aza iniyor<\/p>\n
Kad\u0131nlar\u0131n regl(adet) d\u00f6neminde ya\u015fad\u0131klar\u0131 gerginli\u011fin do\u011fru beslenme ile a\u015f\u0131labilece\u011fi bildiriliyor.
\nKad\u0131nlarda Premenstr\u00fcel Tansiyon(regl \u00f6ncesi gerginlik-PMT) ve beslenme ili\u015fkisi konusunda ara\u015ft\u0131rmalar yapan Dr. Guy Abraham’a g\u00f6re, PMT’nin \u00e7ok say\u0131da belirtisi bulunuyor. Bu belirtilerden baz\u0131lar\u0131, “ya\u011fl\u0131 cilt, akne, \u015fiddet duygusu, anksiyete, sinirlilik, de\u011fi\u015fken ruh durumlar\u0131, \u015fi\u015fmanlama, ellerin-ayaklar\u0131n \u015fi\u015fmesi, g\u00f6\u011f\u00fcslerde gerginlik ve duyarl\u0131l\u0131k, kar\u0131n \u015fi\u015fmesi, ba\u015f a\u011fr\u0131s\u0131,tatl\u0131 yeme \u00f6zlemi, i\u015ftah\u0131n artmas\u0131, kalp \u00e7arp\u0131nt\u0131s\u0131, ba\u015f d\u00f6nmesi, bayg\u0131nl\u0131k, a\u011flama, uykusuzluk” \u015feklinde s\u0131ralan\u0131yor.
\nDr. Abraham’a g\u00f6re, PMT besin eksikli\u011fi bulunan kad\u0131nlarda daha s\u0131kl\u0131kla g\u00f6r\u00fcl\u00fcyor. \u00f6zellikle bol sebze ve meyve yiyen kad\u0131nlarda PMT’nin daha az g\u00f6r\u00fcld\u00fc\u011f\u00fcn\u00fc dile getiren Abraham, PMT’li kad\u0131nlara beslenmeleri i\u00e7in \u015fu \u00f6nerilerde bulunuyor:<\/p>\n
\u00e7ay, kahve, \u00e7ikolata, kolal\u0131 i\u00e7ecekler ve i\u00e7inde kafein bulunan ila\u00e7lar uykusuzluk, titreme ve g\u00f6\u011f\u00fcs semptomlar\u0131n\u0131 azd\u0131rabilirler. Bunlardan ka\u00e7\u0131n\u0131p sigaray\u0131 b\u0131rakmak g\u00f6\u011f\u00fcsteki duyarl\u0131l\u0131\u011f\u0131 azaltabilir. \u20ac\u00c2\u00a2 Tuzdan ka\u00e7\u0131n\u0131n. \u00e7ok miktarda Tuz yemek bedende S\u0131v\u0131 tutulmas\u0131n\u0131 sa\u011flayarak g\u00f6\u011f\u00fcste duyarl\u0131l\u0131\u011f\u0131 art\u0131rabilir.<\/p>\n
Ya\u011fl\u0131 g\u0131dalardan uzak durun. Ara\u015ft\u0131rmalar, PMT’li kad\u0131nlar\u0131n temel ya\u011f asitlerinden linoeik asidi yeterince metabolize edemedi\u011fini ve normal ya\u011f \u00fcr\u00fcnlerine d\u00f6n\u00fc\u015ft\u00fcremedi\u011fini g\u00f6stermi\u015ftir.<\/p>\n
D\u00fczg\u00fcn aral\u0131klarla azar azar yemek yenilmelidir. \u00f6zellikle bitkisel \u00fcr\u00fcnlerle beslenilmelidir.<\/p>\n
ar\u0131t\u0131lm\u0131\u015f \u015feker, Tuz, k\u0131rm\u0131z\u0131 et, s\u00fct ve s\u00fct \u00fcr\u00fcnleri ile Alkol azalt\u0131lmal\u0131d\u0131r.<\/p>\n
Ana Protein kayna\u011f\u0131 olarak bal\u0131k, tavuk, zar\u0131 \u00e7\u0131kar\u0131lmam\u0131\u015f Tah\u0131l ve baklagilleri yenilmelidir.<\/p>\n
Sigaray\u0131 azalt\u0131lmal\u0131 ya da tamamen b\u0131rak\u0131lmal\u0131d\u0131r. .Daha \u00e7ok lifli g\u0131dalar tercih edilmelidir.<\/p>\n
Yiyecek veya tatl\u0131 \u00f6zlemi duyuldu\u011funda f\u0131nd\u0131k, f\u0131st\u0131k, ceviz vb., ya\u011fl\u0131 tohumlar, bezelye, fas\u00fclye, Mercimek ve yumurta tercih edilmelidir.<\/p>\n
\u00f6te yandan ara\u015ft\u0131rmalara g\u00f6re, d\u00fczenli aral\u0131klarla a\u00e7\u0131k Havada beden hareketleri yapmak, stresi azaltmak, \u00f6nemli kararlar\u0131 da bu s\u00fcre\u00e7te ertelemenin yap\u0131lmas\u0131 gerekenler aras\u0131nda s\u0131ralan\u0131yor.<\/p>\n","protected":false},"excerpt":{"rendered":"
Bol sebze ve meyve yiyen kad\u0131nlarda regl \u00f6ncesi gerginlik en aza iniyor Kad\u0131nlar\u0131n regl(adet) d\u00f6neminde ya\u015fad\u0131klar\u0131 gerginli\u011fin do\u011fru beslenme ile a\u015f\u0131labilece\u011fi bildiriliyor. Kad\u0131nlarda Premenstr\u00fcel Tansiyon(regl \u00f6ncesi gerginlik-PMT) ve beslenme ili\u015fkisi konusunda ara\u015ft\u0131rmalar yapan Dr. Guy Abraham’a g\u00f6re, PMT’nin \u00e7ok say\u0131da belirtisi bulunuyor. Bu belirtilerden baz\u0131lar\u0131, “ya\u011fl\u0131 cilt, akne, \u015fiddet duygusu, anksiyete, sinirlilik, de\u011fi\u015fken ruh durumlar\u0131, \u015fi\u015fmanlama, ellerin-ayaklar\u0131n \u015fi\u015fmesi, g\u00f6\u011f\u00fcslerde gerginlik[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":[1884],"_links":{"self":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/2868"}],"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=2868"}],"version-history":[{"count":0,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/posts\/2868\/revisions"}],"wp:attachment":[{"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/media?parent=2868"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/categories?post=2868"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gncz.net\/index.php\/wp-json\/wp\/v2\/tags?post=2868"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}