{"id":6096,"date":"2021-01-21T09:52:54","date_gmt":"2021-01-21T09:52:54","guid":{"rendered":"http:\/\/bilkentpost.bilkent.edu.tr\/?p=6096"},"modified":"2021-02-05T12:58:50","modified_gmt":"2021-02-05T12:58:50","slug":"diyetisyenimize-sorduk-karantina-gunlerinde-evde-saglikli-beslenme-nasil-olmali","status":"publish","type":"post","link":"http:\/\/bilkentpost.bilkent.edu.tr\/index.php\/2021\/01\/21\/diyetisyenimize-sorduk-karantina-gunlerinde-evde-saglikli-beslenme-nasil-olmali\/","title":{"rendered":"Diyetisyenimize Sorduk: Karantina G\u00fcnlerinde Evde Sa\u011fl\u0131kl\u0131 Beslenme Nas\u0131l Olmal\u0131?"},"content":{"rendered":"\n

Merve Cang\u00fcl- Gizem Uzuner -Ankara’da Sa\u011fl\u0131kl\u0131 Yemek<\/a> – Comd 357 Multimedia Journalism Final Projesi<\/p>\n

Yeniden Merhaba!<\/span>
Bug\u00fcne kadar sizlerle Ankara’da nerelere gidiyoruz, neler yiyoruz, kendimiz evde neler yap\u0131yoruz payla\u015ft\u0131k. Ama kendi \u00f6nerilerimizin yan\u0131nda bu sefer de sizlere bir uzmandan edindi\u011fimiz bilgileri anlatmaya geldik.<\/span>
Karantina g\u00fcnlerinde ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131m\u0131z\u0131 nas\u0131l g\u00fc\u00e7lendirebiliriz, kendimizi sa\u011fl\u0131kl\u0131 besinlerle nas\u0131l daha<\/span> iyi h<\/span>issedebiliriz diye <\/span>Diyetisyen \u0130layda Yalu\u00e7’a <\/span>sorduk.<\/span>

Yalu\u00e7, diyet kelimesinin \u00e7o\u011fu zaman yanl\u0131\u015f kullan\u0131l\u0131rken, Pandemi s\u00fcreci ile birlikte diyet kelimesinin hem ger\u00e7ek anlam\u0131yla kullan\u0131lmaya ba\u015fland\u0131\u011f\u0131n\u0131 hem de toplumun beslenmeden beklentisinin  artt\u0131\u011f\u0131n\u0131 dile getirdi.
\u200b
Ve bizler i\u00e7in bir ka\u00e7 \u00f6neride bulundu;<\/span><\/span><\/p>\n

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Sa\u011fl\u0131kl\u0131 bedenin ilk ihtiyac\u0131 olan \u015fey tabi ki g\u00fcnl\u00fck yeterli su t\u00fcketimidir. G\u00fcnl\u00fck su ihtiyac\u0131 sa\u011fl\u0131kl\u0131 bir birey i\u00e7in 2.5 litredir. Ayr\u0131ca, C vitamini k\u0131\u015f meyveleri ile birlikte k\u0131\u015f griplerinden korunmak i\u00e7in ba\u015fvurdu\u011fumuz ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendirmede bize destek olan vitaminlerden biridir. C vitamininden en zengin g\u0131dalar k\u0131rm\u0131z\u0131 biber, brokoli, ye\u015fil biber, domates ve turun\u00e7gillerdir. \u0130layda han\u0131m, C vitamininin v\u00fccutta depo edilemedi\u011fini hat\u0131rlat\u0131rken  bu y\u00fczden, g\u00fcnl\u00fck olarak t\u00fcketmemiz gerekti\u011fi s\u00f6yledi.<\/p>\n\n\n\n

\u00d6nemini \u00f6nceden de  bildi\u011fimiz, Omega 3 ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7lendiren en \u00f6nemli maddelerden biridir. Haftada 2-3 kere bal\u0131k t\u00fcketerek ve her g\u00fcn herhangi bir ara \u00f6\u011f\u00fcn\u00fcn\u00fczde 2-3 tam ceviz ile haftal\u0131k omega-3 ihtiyac\u0131m\u0131z\u0131 kar\u015f\u0131layabiliriz. Gelelim ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiren en \u00f6nemli sebzelerden biri olan  sar\u0131msa\u011fa. Sar\u0131msak, hem so\u011fuk alg\u0131nl\u0131\u011f\u0131 ve gribal enfeksiyonlara kar\u015f\u0131 korunmada hem de tedavi s\u00fcresinde h\u0131zl\u0131ca iyile\u015fmeye katk\u0131 sa\u011fl\u0131yor. Yalu\u00e7, sar\u0131msa\u011f\u0131n i\u00e7eri\u011finden daha iyi faydalanabilmek i\u00e7in ezmek veya iyice \u00e7i\u011fnemek gerekti\u011fini belirtti.<\/p>\n\n\n\n

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\u0130layda Yalu\u00e7 sizler i\u00e7in bir de tarif verdi;<\/span>

“Enfeksiyon ve iltihap gibi durumlarda ba\u015fvurdu\u011fumuz zerde\u00e7al ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirmede birebir. Zerde\u00e7al\u0131n aktif hale gelebilmesi i\u00e7in\u00a0\u00a0ya\u011f ve karabiberle birlikte t\u00fcketilmesi gerekiyor bu sayede v\u00fccutta emilimi art\u0131yor.”<\/span>
Zerde\u00e7aldan maksimum fayda sa\u011flayabilece\u011fimiz\u00a0<\/span>ALTIN S\u00dcT<\/span><\/span><\/strong>\u00a0t<\/span>arifini a\u015fa\u011f\u0131ya ekledik. So\u011fuk k\u0131\u015f<\/span>
ak\u015famlar\u0131nda i\u00e7imizi \u0131s\u0131t\u0131rken ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131m\u0131z\u0131 da g\u00fc\u00e7lendirecek. Kesinlikle deneyin deriz:)<\/span>

Malzemeler:<\/span>
1 bardak s\u00fct(badem s\u00fct\u00fc veya diledi\u011finiz s\u00fct\u00fc kullanabilirsiniz)
1 \u00e7ay ka\u015f\u0131\u011f\u0131 zerde\u00e7al.
1 \u00e7ay ka\u015f\u0131\u011f\u0131 zencefil.
1\/4 \u00e7ay ka\u015f\u0131\u011f\u0131 karabiber.
1 tatl\u0131 ka\u015f\u0131\u011f\u0131 Hindistan cevizi ya\u011f\u0131.
1 tatl\u0131 ka\u015f\u0131\u011f\u0131 bal<\/span>

Haz\u0131rlan\u0131\u015f\u0131:<\/span>
S\u00fct, zerde\u00e7al, zencefil ve karabiberi tencereye ekledikten sonra kaynamaya yak\u0131n Hindistan Cevizi<\/span>
Ya\u011f\u0131n\u0131 da kar\u0131\u015ft\u0131r\u0131n, barda\u011fa ald\u0131ktan sonra bal\u0131 ekleyin hemencecik alt\u0131n s\u00fct\u00fcn\u00fcz haz\u0131r.<\/span><\/p>\n

Online olarak g\u00f6r\u00fc\u015fmek i\u00e7in Instagram adresinden ve ya mail adresinden ileti\u015fime ge\u00e7ebilirsiniz. Ayr\u0131ca Ankara’da ya\u015fayan takip\u00e7ilerimizin de y\u00fcz y\u00fcze g\u00f6r\u00fc\u015fme imkan\u0131 var:)

\u200bAdres: Osmana\u011fa Konaklar\u0131 2494-2 Sok. no: 6
\u200b\u00dcmitk\u00f6y\/Ankara\u00a0
\u200bwww.instagram.com\/ilaydiet\/<\/a><\/p>\n

Ayr\u0131ca evde kald\u0131\u011f\u0131m\u0131z bug\u00fcnlerde hem kendimize vakit ay\u0131r\u0131yor hem de finallerimize \u00e7al\u0131\u015f\u0131yoruz. Evde can\u0131m\u0131z s\u0131k\u0131ld\u0131k\u00e7a bir \u015feyler yemek istesek de abur cubur yerine sa\u011fl\u0131kl\u0131 yemekleri tercih ederek ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131m\u0131z\u0131 g\u00fc\u00e7lendirip, bize enerji veren yiyecekler t\u00fcketmeye \u00e7al\u0131\u015f\u0131yoruz. Her zaman dedi\u011fimiz gibi tats\u0131z tuzsuz diyet yemekleri de\u011fil, sa\u011fl\u0131kl\u0131 ve lezzetli yemeklerle ev de\u00a0 bir g\u00fcn\u00fcm\u00fcz\u00fc nas\u0131l ge\u00e7irdi\u011fimizi sizlerle payla\u015fmak istedik.
\u200bAkl\u0131n\u0131za tak\u0131lan bir \u015fey olursa, her zaman bize ula\u015fabilirsiniz:)<\/p>\n

\u00a0<\/p>\n\n\n\n