Uzman Diyetisyen \u015eebnem Kand\u0131ral\u0131, erkekler i\u00e7in beslenme \u00f6nerileri hakk\u0131nda bilgiler verdi.
\nBeslenmeniz hastal\u0131klara kar\u015f\u0131 sava\u015fman\u0131za, iyi g\u00f6r\u00fcnmenize, daha gen\u00e7, dinamik ve aktif hissetmenize yard\u0131mc\u0131 olur. Ya\u015fam\u0131n\u0131z boyunca s\u00fcrd\u00fcrd\u00fc\u011f\u00fcn\u00fcz beslenme bi\u00e7iminiz, iyi veya k\u00f6t\u00fc nas\u0131l bir ya\u015fl\u0131l\u0131k ge\u00e7irece\u011finizin habercisidir.
\n\u00b7 En az her g\u00fcn 2 porsiyon meyve ve 2-3 porsiyon sebze, en az haftada bir kez domates ya da domates sosu i\u00e7eren bir besin yiyin. Domates i\u00e7eri\u011findeki antioksidan likopen ile prostat sa\u011fl\u0131\u011f\u0131n\u0131 destekler. Domates, koyu ye\u015fil yaprakl\u0131 sebzeler, patates, muz ve kabak i\u00e7erdikleri potasyum ile y\u00fcksek kan bas\u0131nc\u0131n\u0131 azalt\u0131p kalp krizi ve fel\u00e7 gibi hastal\u0131klara kar\u015f\u0131 koruma sa\u011flarlar.
\n\u00b7 Her g\u00fcn en az 5-6 porsiyon tam tah\u0131ll\u0131 \u00fcr\u00fcnlerden t\u00fcketin. Beyaz ekmek, beyaz pirin\u00e7 gibi rafine edilmi\u015f tah\u0131llar yerine tam tah\u0131ll\u0131 ekmekler, gevrekler, esmer pirin\u00e7, karabu\u011fday, kinoa, yulaf, kepekli makarna vb. tercih edin.
\n. Bir omega 3 ya\u011f asidi olan alfa linolenik asit (ALA) kalp koruyucu etkiler i\u00e7erir. Kalp sa\u011fl\u0131\u011f\u0131 i\u00e7in her g\u00fcn 2 yemek ka\u015f\u0131\u011f\u0131 \u00f6\u011f\u00fct\u00fclm\u00fc\u015f keten tohumu veya 30 g (yakla\u015f\u0131k bir avu\u00e7) ceviz yenebilir.
\n. Trans ya\u011f ve k\u0131smi hidrojene ya\u011flardan ka\u00e7\u0131n\u0131n. Bu ya\u011flar atardamarlara zarar verip, kolesterol seviyelerini artt\u0131rabilir. A\u011f\u0131rl\u0131kl\u0131 olarak unlu mam\u00fcllerde, pi\u015fmi\u015f haz\u0131r g\u0131dalarda ve k\u0131zarm\u0131\u015f besinlerde bulunurlar. Pi\u015firme y\u00f6ntemi olarak k\u0131zartma ve kavurmalar yerine ha\u015flama, f\u0131r\u0131n, \u0131zgara, bu\u011fulama, suda pi\u015firme gibi y\u00f6ntemler tercih edin.
\n\u00b7 Haftada 2-3 porsiyon bal\u0131k t\u00fcketmeye \u00e7al\u0131\u015f\u0131n. Somon, uskumru, ton bal\u0131\u011f\u0131 gibi ya\u011fl\u0131 bal\u0131klar haftada 340-360 g aras\u0131 t\u00fcketilebilir.
\n\u00b7 Gen\u00e7 erkeklerin g\u00fcnl\u00fck 38 gram, 50 ya\u015f \u00fcst\u00fc olanlar\u0131n ise 30 g lif t\u00fcketmesi \u00f6nemlidir. Bu\u011fday kepe\u011fi, tam tah\u0131ll\u0131 gevrek ve ekmekler, keten tohumu, meyve ve sebzeler, yulaf, arpa ve kuru baklagiller lif al\u0131m\u0131 i\u00e7in \u00f6nemli kaynaklard\u0131r.
\n\u00b7 Doymu\u015f ya\u011fdan zengin tam ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnleri, tereya\u011f, margarin, y\u00fcksek ya\u011fl\u0131 tatl\u0131lar yerine bitkisel s\u0131v\u0131 ya\u011flar, avokado, f\u0131nd\u0131kgiller gibi doymam\u0131\u015f ya\u011flar\u0131n a\u011f\u0131rl\u0131kl\u0131 oldu\u011fu ya\u011flar\u0131 tercih etmeye \u00e7al\u0131\u015f\u0131n.
\n. Haftan\u0131n \u00e7o\u011fu g\u00fcn\u00fcnde 30-60 dk kadar d\u00fczenli aerobik egzersiz yapmaya \u00e7al\u0131\u015f\u0131n. Y\u00fcr\u00fcy\u00fc\u015f, ko\u015fu, bisiklet s\u00fcrmek ve dans etmek gibi basit faaliyetlerde fark yarat\u0131r. Haftada 2-3 kez de a\u011f\u0131rl\u0131k kald\u0131rmak gibi kuvvet antremanlar\u0131na kat\u0131l\u0131n.
\nErkeklerin kad\u0131nlara nazaran daha fazla kas\u0131 vard\u0131r ve daha iri yap\u0131l\u0131d\u0131rlar bu y\u00fczden de kalori ihtiya\u00e7lar\u0131 g\u00fcn i\u00e7inde daha fazlad\u0131r. Orta derecede aktif erkelerin g\u00fcnl\u00fck 2000 ile 2800 kalori aras\u0131nda almas\u0131 gereklidir. Enerji ihtiyac\u0131n\u0131z boyunuza, kilonuza ve aktivite d\u00fczeyinize ba\u011fl\u0131d\u0131r. Enerji al\u0131m\u0131, kilo kontrol\u00fc ve hastal\u0131klar\u0131n \u00f6nlenmesi i\u00e7in tam tah\u0131ll\u0131 ekmek, makarna, esmer pirin\u00e7, yulaf, arpa gibi tah\u0131llar tercih edilmelidir. Bu besinlerin lif oran\u0131 y\u00fcksektir, a\u00e7l\u0131k ve toklu\u011fu y\u00f6netmede ve prostat, kolon kanseri gibi baz\u0131 kanser t\u00fcrlerinin \u00f6nlenmesinde yard\u0131mc\u0131d\u0131rlar. Daha fazla proteinin daha fazla kas yapt\u0131\u011f\u0131 d\u00fc\u015f\u00fcncesi ile erkekler a\u015f\u0131r\u0131 miktarda ete y\u00f6nelirler. \u0130\u015fin i\u00e7ine egzersiz girmedi\u011fi s\u00fcrece sadece protein a\u011f\u0131rl\u0131kl\u0131 yemek bir i\u015fe yaramaz. Erkekler protein kayna\u011f\u0131 dendi\u011finde genellikle k\u0131rm\u0131z\u0131 et t\u00fcketimine y\u00f6nelmektedirler bu y\u00fczden tam tah\u0131lllardan ve sebzelerden gelen proteini g\u00f6z ard\u0131 edilmektedir. A\u015f\u0131r\u0131 et t\u00fcketimi kalp hastal\u0131klar\u0131n\u0131 ve kolorektal kanseri beraberinde getirir bu y\u00fczden \u00f6zellikle k\u0131rm\u0131z\u0131 et haftada 1-2 defadan fazla t\u00fcketilmemeli, di\u011fer protein kaynaklar\u0131ndan faydalan\u0131lmal\u0131d\u0131r. K\u0131rm\u0131z\u0131 et yerine daha fazla meyve, sebze, az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnlerine odaklan\u0131n. Bunlar hem a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 korumaya fayda sa\u011flayacak hem de kan bas\u0131nc\u0131n\u0131n d\u00fc\u015f\u00fck kalmas\u0131n\u0131 sa\u011flayacakt\u0131r. K\u0131rm\u0131z\u0131 et, peynir ve k\u0131zarm\u0131\u015f besinlerden gelen doymu\u015f ya\u011f al\u0131m\u0131n\u0131z\u0131 azalt\u0131n. Bunun yerine zeytinya\u011f\u0131, f\u0131nd\u0131k, ceviz gibi ya\u011fl\u0131 tohumlar, kanola, avokado, keten tohumu gibi doymam\u0131\u015f, kalp dostu ya\u011flar tercih edin.
\nErkeklik hormonu testesteron nedeniyle erkekler kad\u0131nlara g\u00f6re g\u00f6bek \u00e7evresinden daha fazla kilo al\u0131rlar. E\u011fer bel \u00e7evreniz 94 cm\u2019i ge\u00e7mi\u015f ise kilo verme vaktiniz gelmi\u015f demektir. Bu ya\u011f genellikle kar\u0131n\u0131n derinliklerine g\u00f6m\u00fcl\u00fcr ve diyabet, kalp hastal\u0131klar\u0131 ve demans (bunama) riskini artt\u0131r\u0131r. Yakt\u0131\u011f\u0131n\u0131zdan daha az kalori al\u0131rsan\u0131z v\u00fccudunuz ilk olarak kar\u0131n ya\u011flar\u0131n\u0131 eritmeye ba\u015flayacakt\u0131r.
\nYap\u0131lan Baz\u0131 \u00c7al\u0131\u015fmalar\u0131n Sonu\u00e7lar\u0131na G\u00f6re;
\n. \u00c7ay, berrie grubu meyveler ( ahududu, b\u00f6\u011f\u00fcrtlen, dut vb.), elma gibi flavonoidlerden zengin besinlerle beslenen erkeklerin Parkinson Hastal\u0131\u011f\u0131na yakalanma riskleri daha d\u00fc\u015f\u00fck bulunmu\u015ftur.
\n. \u0130yi kolesterol (HDL) de\u011ferleri y\u00fcksek olan erkekler daha uzun s\u00fcre ya\u015fayabilmektedir.
\n. Egzersiz sonras\u0131 protein i\u00e7eren bir \u00f6\u011f\u00fcn\u00fcn yenmesi kas yap\u0131m\u0131na yard\u0131mc\u0131 olmaktad\u0131r.
\n. Tam tah\u0131l t\u00fcketimi erkeklerde kan bas\u0131nc\u0131n\u0131n d\u00fc\u015fmesine yard\u0131mc\u0131 olmaktad\u0131r.
\n. Sebzeler, soya ve bal\u0131k prostat kanserini \u00f6nlemeye yard\u0131mc\u0131 olmaktad\u0131r.
\n. Antioksidanlar (lahana, brokoli, karnabahar, br\u00fcksel lahanas\u0131 vb.) erkeklik hormonlar\u0131n\u0131n d\u00fczenli \u00e7al\u0131\u015fmas\u0131na fayda sa\u011flamaktad\u0131r.
\n. \u00c7ok fazla alkol al\u0131m\u0131 prostat kanser olu\u015fum riskini artt\u0131rmaktad\u0131r.
\n. Yeterli miktarda D vitamini (g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131, somon, uskumru, D vitamininden zenginle\u015ftirilmi\u015f s\u00fct \u00fcr\u00fcnleri vb.) alan erkeklerin kalp hastal\u0131\u011f\u0131na yakalanma riskleri azalmaktad\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"
Uzman Diyetisyen \u015eebnem Kand\u0131ral\u0131, erkekler i\u00e7in beslenme \u00f6nerileri hakk\u0131nda bilgiler verdi. Beslenmeniz hastal\u0131klara kar\u015f\u0131 sava\u015fman\u0131za, iyi g\u00f6r\u00fcnmenize, daha gen\u00e7, dinamik ve aktif hissetmenize yard\u0131mc\u0131 olur. Ya\u015fam\u0131n\u0131z boyunca s\u00fcrd\u00fcrd\u00fc\u011f\u00fcn\u00fcz beslenme bi\u00e7iminiz, iyi veya k\u00f6t\u00fc nas\u0131l bir ya\u015fl\u0131l\u0131k ge\u00e7irece\u011finizin habercisidir. \u00b7 En az her g\u00fcn 2 porsiyon meyve ve 2-3 porsiyon sebze, en az haftada bir kez […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":["post-85139","post","type-post","status-publish","format-standard","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/85139","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=85139"}],"version-history":[{"count":0,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=\/wp\/v2\/posts\/85139\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=85139"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=85139"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.erzhaber.com.tr\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=85139"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}