\nK\u0131\u015f aylar\u0131nda ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi g\u00fc\u00e7l\u00fc tutman\u0131n, sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 koruman\u0131n ilk ad\u0131m\u0131 oldu\u011funu belirten Dr. Kay\u0131k\u00e7\u0131, “Bunun i\u00e7in \u00f6ncelikle mevsim sebze ve meyvelerini sofralar\u0131m\u0131za dahil etmeliyiz. Portakal, mandalina, kivi gibi C vitamini a\u00e7\u0131s\u0131ndan zengin meyveler; lahana, brokoli, karnabahar gibi k\u0131\u015f sebzeleri v\u00fccudu enfeksiyonlara kar\u015f\u0131 korur. Bunun yan\u0131 s\u0131ra A vitamini i\u00e7eren havu\u00e7, bal kaba\u011f\u0131 gibi besinler de ba\u011f\u0131\u015f\u0131kl\u0131k sistemini destekler. Antioksidan etkisiyle bilinen nar ise v\u00fccut direncini art\u0131rmak i\u00e7in m\u00fckemmel se\u00e7eneklerdir” dedi.<\/p>\n
\u00c7ORBALARA ZERDE\u00c7AL EKLEY\u0130N<\/strong> BOL SIVI T\u00dcKET\u0130N<\/strong> ENERJ\u0130 VEREN BES\u0130NLER<\/strong> PROTE\u0130N KAYNAKLARI: <\/strong>Tavuk, bal\u0131k, yumurta, yo\u011furt ve peynir gibi hayvansal proteinler yan\u0131 s\u0131ra mercimek, nohut ve kuru fasulye gibi bitkisel proteinler v\u00fccudun temel ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131lar. \u00d6zellikle Omega-3 a\u00e7\u0131s\u0131ndan zengin somon ve sardalya gibi bal\u0131klar, ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7lendirmekle kalmaz, ayn\u0131 zamanda zihinsel sa\u011fl\u0131\u011f\u0131n\u0131za da olumlu katk\u0131 sa\u011flar. \nSTRESLE <\/strong>MUZ Y\u0130YEREK <\/strong>M\u00dcCADELE ED\u0130N<\/strong> \nF\u0130Z\u0130KSEL AKT\u0130V\u0130TEY\u0130 \u0130HMAL ETMEY\u0130N<\/strong> Havalar\u0131n so\u011fumas\u0131yla birlikte k\u0131\u015f aylar\u0131nda kapal\u0131 ortamlarda ge\u00e7irilen s\u00fcre artar, fiziksel aktivite azal\u0131r ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131nda istemsiz de\u011fi\u015fimler meydana gelebilir. G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan daha az faydalanmak ve evde daha fazla vakit ge\u00e7irmek, ruh halimizi de olumsuz etkileyerek, bizi yorgun, mutsuz ve depresif hissettirebilir. \u0130stinye Devlet Hastanesi Ba\u015fhekim Yard\u0131mc\u0131s\u0131 Dr. T\u00fclin \u00c7al\u0131\u015fkan Kay\u0131k\u00e7\u0131, t\u00fcm bu olumsuzluklarla ba\u015fa […]<\/p>\n","protected":false},"author":1,"featured_media":2090,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12],"tags":[27],"class_list":["post-2088","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kocaeli","tag-saglik"],"views":194,"_links":{"self":[{"href":"https:\/\/marmarahabermerkezi.com\/index.php\/wp-json\/wp\/v2\/posts\/2088","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marmarahabermerkezi.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marmarahabermerkezi.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marmarahabermerkezi.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marmarahabermerkezi.com\/index.php\/wp-json\/wp\/v2\/comments?post=2088"}],"version-history":[{"count":0,"href":"https:\/\/marmarahabermerkezi.com\/index.php\/wp-json\/wp\/v2\/posts\/2088\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marmarahabermerkezi.com\/index.php\/wp-json\/wp\/v2\/media\/2090"}],"wp:attachment":[{"href":"https:\/\/marmarahabermerkezi.com\/index.php\/wp-json\/wp\/v2\/media?parent=2088"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marmarahabermerkezi.com\/index.php\/wp-json\/wp\/v2\/categories?post=2088"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marmarahabermerkezi.com\/index.php\/wp-json\/wp\/v2\/tags?post=2088"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nDr. Kay\u0131k\u00e7\u0131, k\u0131\u015f\u0131n s\u0131kl\u0131kla t\u00fcketilen \u00e7orbalar\u0131n da \u00e7ok besleyici oldu\u011funu s\u00f6yleyerek, “Mercimek, sebze ve tarhana \u00e7orbalar\u0131 hem enerji verir hem de sindirimi kolayd\u0131r. Bu \u00e7orbalar\u0131 haz\u0131rlarken zencefil, zerde\u00e7al gibi ba\u011f\u0131\u015f\u0131kl\u0131k destekleyici baharatlar ekleyerek \u015fifa etkisini art\u0131rabilirsiniz” diye konu\u015ftu.<\/p>\n![](\"https:\/\/haberv8.thewpdemo.com\/wp-content\/uploads\/2025\/01\/kisin-beslenme-recetesi-saglik-haberleri-0.jpeg\")
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\nS\u0131v\u0131 t\u00fcketiminin so\u011fuk havalarda s\u0131k\u00e7a ihmal edildi\u011fine dikkat \u00e7eken Dr. Kay\u0131k\u00e7\u0131, “Ancak v\u00fccudun toksinlerden ar\u0131nmas\u0131 ve sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015fmas\u0131 i\u00e7in yeterli miktarda su t\u00fcketmek \u00e7ok \u00f6nemlidir. G\u00fcnde 8-10 bardak su i\u00e7meyi al\u0131\u015fkanl\u0131k haline getirin. Ayr\u0131ca \u0131hlamur, ada\u00e7ay\u0131 ve zencefil \u00e7ay\u0131 gibi bitki \u00e7aylar\u0131 hem s\u0131v\u0131 ihtiyac\u0131n\u0131 kar\u015f\u0131lar hem de ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi destekler” dedi.<\/p>\n
\nDR. Kay\u0131k\u00e7\u0131, “K\u0131\u015f\u0131n enerji ihtiyac\u0131m\u0131z artar. Bu d\u00f6nemde sa\u011fl\u0131kl\u0131 karbonhidratlar, proteinler ve ya\u011flarla dengeli bir diyet olu\u015fturmal\u0131y\u0131z” diyerek, enerji art\u0131c\u0131 besinleri \u015f\u00f6yle s\u0131ralad\u0131:\n <\/p>\n![](\"https:\/\/haberv8.thewpdemo.com\/wp-content\/uploads\/2025\/01\/kisin-beslenme-recetesi-saglik-haberleri-1.jpeg&mw=600\")
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\nSA\u011eLIKLI YA\u011eLAR: <\/strong>Zeytinya\u011f\u0131, ceviz, badem, f\u0131nd\u0131k gibi sa\u011fl\u0131kl\u0131 ya\u011f kaynaklar\u0131 so\u011fuk havalara kar\u015f\u0131 v\u00fccut direncinizi art\u0131r\u0131r.<\/p>\n
\nKI\u015e aylar\u0131nda g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan mahrum kalman\u0131n, ruh halimizi olumsuz etkiledi\u011fini belirten Dr. Kay\u0131k\u00e7\u0131, “Bununla ba\u015fa \u00e7\u0131kmak i\u00e7in serotonin d\u00fczeylerini art\u0131ran yiyeceklere y\u00f6nelin. Tam tah\u0131ll\u0131 g\u0131dalar, muz, bitter \u00e7ikolata gibi besinler, stres ve yorgunlukla m\u00fccadele etmenize yard\u0131mc\u0131 olabilir. Ayr\u0131ca, k\u0131sa y\u00fcr\u00fcy\u00fc\u015fler yapmak ve a\u00e7\u0131k havada vakit ge\u00e7irmek hem ruh halinizi iyile\u015ftirir hem de D vitamini \u00fcretiminizi destekler” dedi.<\/p>\n
\nKI\u015e aylar\u0131nda hareket etmenin \u00e7o\u011fumuz i\u00e7in zorlay\u0131c\u0131 olabildi\u011fini s\u00f6yleyen Dr. Kay\u0131k\u00e7\u0131, \u015fu \u00f6nerilerde bulundu: “Kapal\u0131 alanlarda daha fazla vakit ge\u00e7irilen k\u0131\u015f mevsiminde, k\u0131sa bir y\u00fcr\u00fcy\u00fc\u015f veya evde yap\u0131lan hafif egzersizler ile fiziksel aktiviteyi art\u0131rmak hem beden hem ruh sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 iyile\u015ftirip, enerjinizi art\u0131rabilir. D\u00fczenli egzersiz, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirir, kilo kontrol\u00fcne yard\u0131mc\u0131 olur ve genel sa\u011fl\u0131\u011f\u0131n\u0131za olumlu katk\u0131lar sa\u011flar. Her g\u00fcn en az 20 dakikal\u0131k tempolu y\u00fcr\u00fcy\u00fc\u015flerle bu faydalar\u0131 elde etmek m\u00fcmk\u00fcnd\u00fcr.”<\/p>\n","protected":false},"excerpt":{"rendered":"