{"id":1358,"date":"2024-08-06T11:48:06","date_gmt":"2024-08-06T08:48:06","guid":{"rendered":"https:\/\/yalovasondakika.com.tr\/?p=1358"},"modified":"2024-08-06T11:48:06","modified_gmt":"2024-08-06T08:48:06","slug":"saglikli-gozler-icin-bu-besinlere-sofranizda-yer-verin","status":"publish","type":"post","link":"https:\/\/yalovasondakika.com.tr\/index.php\/2024\/08\/06\/saglikli-gozler-icin-bu-besinlere-sofranizda-yer-verin\/","title":{"rendered":"Sa\u011fl\u0131kl\u0131 g\u00f6zler i\u00e7in bu besinlere sofran\u0131zda yer verin!"},"content":{"rendered":"<p>Son y\u0131llarda g\u00f6z s\u0131hhatimizi tehdit eden \u00f6geler s\u00fcratle art\u0131yor. Bilgisayar ve telefon ekranlar\u0131na uzun m\u00fcddet ve kesintisiz olarak bakma, g\u00fcne\u015fin ziyanl\u0131 \u0131\u015f\u0131nlar\u0131na maruz kalma, s\u0131hhatsiz beslenme ve ge\u00e7 saatlerde ahenge derken; bedenimizin en de\u011ferli duyu organlar\u0131ndan g\u00f6zlerimiz giderek bozuluyor. Sa\u011fl\u0131kl\u0131 bir retina katman\u0131 olmadan g\u00f6zlerimizin do\u011fal g\u00f6rme fonksiyonunu yerine getirmesinin m\u00fcmk\u00fcn olmad\u0131\u011f\u0131n\u0131, yanl\u0131\u015f hayat al\u0131\u015fkanl\u0131klar\u0131n\u0131n ise retinaya zarar verdi\u011fini belirten\u00a0<strong>Ac\u0131badem Taksim Hastanesi G\u00f6z S\u0131hhati ve Hastal\u0131klar\u0131 Uzman\u0131 Prof. Dr. Ay\u015fe \u00d6ner<\/strong>\u00a0\u201cSa\u011fl\u0131kl\u0131 bir retina katman\u0131 i\u00e7in; kilo denetimine dikkat etmek, sistemli idman yapmak, sigara ve alkol kullanmamak, kanda \u015feker ve kolestrerol\u00fc sistemli takip ettirmek, g\u00fcne\u015fli havalarda g\u00fcne\u015f g\u00f6zl\u00fc\u011f\u00fc kullanmak, bilgisayar ve telefon ekran\u0131 kar\u015f\u0131s\u0131nda vakit zaman g\u00f6zleri dinlendirmek, \u00e7ok tozlu ve kimyasal unsurlu ortamlarda g\u00f6zlerimizi korumak \u00fczere tedbirler son derece de\u011ferlidir. T\u00fcm bunlar\u0131n yan\u0131nda g\u00f6z s\u0131hhatine yeterli gelen besinlerin t\u00fcketilmesine de ihtimam g\u00f6stermek gerekir\u201d diyor. G\u00f6zleri g\u00fc\u00e7lendirmede kimi besinlerin \u00f6ne \u00e7\u0131kt\u0131\u011f\u0131n\u0131 belirten Prof. Dr. Ay\u015fe \u00d6ner, sa\u011fl\u0131kl\u0131 g\u00f6zler i\u00e7in sofram\u0131zda yer vermemiz gereken 7 tesirli besini s\u0131ralad\u0131, k\u0131ymetli ihtarlar ve tekliflerde bulundu.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p><strong>Havu\u00e7<\/strong><\/p>\n<p>Havu\u00e7 y\u00fczy\u0131llard\u0131r g\u00f6ze yararl\u0131 oldu\u011fu bilinen besinlerden bir adedidir. Bol \u00f6l\u00e7\u00fcde A vitamini i\u00e7eren, B, C, D ve E vitaminleri a\u00e7\u0131s\u0131ndan da epeyce varl\u0131kl\u0131 olan havu\u00e7, karoten, \u015feker ve fosfor i\u00e7erikleriyle de g\u00f6z s\u0131hhatine katk\u0131 sa\u011flar. G\u00fcnde bir-iki tane orta uzunluk havucun t\u00fcketilmesi g\u00f6zlerimizi korumak ve g\u00fc\u00e7lendirmek i\u00e7in kafidir.\u00a0<\/p>\n<p><strong>Yumurta<\/strong><\/p>\n<p>G\u00f6z S\u0131hhati ve Hastal\u0131klar\u0131 Uzman\u0131 Prof. Dr. Ay\u015fe \u00d6ner \u201cYumurta g\u00fc\u00e7l\u00fc bir protein, vitamin ve antioksidan kayna\u011f\u0131d\u0131r. Ayr\u0131yeten \u00a0C ve E vitamini a\u00e7\u0131s\u0131ndan epey varl\u0131kl\u0131 besinlerden biridir. De\u011ferli oranda \u00e7inko i\u00e7ermesi sayesinde de adeta g\u00f6zlerimiz i\u00e7in bir hazine misyonu g\u00f6r\u00fcr ve g\u00f6z hastal\u0131klar\u0131 riskini d\u00fc\u015f\u00fcr\u00fcr. \u0130\u00e7eri\u011findeki lutein ve zeaxantin sar\u0131 nokta hastal\u0131\u011f\u0131na kar\u015f\u0131 da muhafaza sa\u011flar. G\u00fcnde bir tane yumurta yemek g\u00f6z s\u0131hhatini dayanaklar. \u00a0\u00a0<\/p>\n<p><strong>Ye\u015fil sebzeler\u00a0<\/strong><\/p>\n<p>Ye\u015fil sebzelerin hepsi g\u00f6z s\u0131hhatine \u00e2l\u00e2 gelir. Ispanak, marul, kara lahana, brokoli ve Br\u00fcksel lahanas\u0131 \u00fczere sebzeler beta karoten, lutein ve zeaxantin i\u00e7ermeleri m\u00fcnasebetiyle bilhassa retina a\u00e7\u0131s\u0131ndan yararl\u0131d\u0131rlar. Ayr\u0131yeten y\u00fcksek oranda C ve E vitamini i\u00e7erikleriyle g\u00f6z s\u0131hhatine b\u00fcy\u00fck katk\u0131 sa\u011flay\u0131c\u0131 \u00f6zelli\u011fe sahiptirler.\u00a0<\/p>\n<p><strong>Turun\u00e7giller\u00a0<\/strong><\/p>\n<p>Prof. Dr. Ay\u015fe \u00d6ner \u201cMeyve t\u00fcketimi de g\u00f6z s\u0131hhati i\u00e7in en az zerzevat t\u00fcketimi kadar de\u011ferlidir. Bu noktada en d\u00fczg\u00fcn se\u00e7enek elbet turun\u00e7gillerdir. Mandalina, portakal, limon ve greyfurt \u00fczere turun\u00e7gil meyveleri i\u00e7erdikleri y\u00fcksek oranl\u0131 C vitamini sayesinde g\u00f6z s\u0131hhati ile birlikte retina sorunlar\u0131n\u0131n \u00f6nlenmesinde yararl\u0131d\u0131r. \u0130mkanlar dahilinde g\u00fcnde en az 5 porsiyon zerzevat ya da meyve t\u00fcketilmelidir. Sabah kahvalt\u0131s\u0131 da dahil olmak \u00fczere her \u00f6\u011f\u00fcnde bilhassa C vitamininin g\u00fc\u00e7l\u00fc kaynaklar\u0131ndan olan ba\u015fta turun\u00e7giller olmak \u00fczere zerzevat ve meyve t\u00fcketimine ihtimam g\u00f6stermek gerekmektedir. G\u00fcnl\u00fck al\u0131nan zerzevat ve meyvenin en az iki porsiyonu ye\u015fil yaprakl\u0131 sebzeler yahut portakal, limon \u00fczere turun\u00e7giller yahut domates olmal\u0131d\u0131r\u201d diyor.\u00a0<\/p>\n<p><strong>K\u0131rm\u0131z\u0131 Et<\/strong><\/p>\n<p>G\u00f6z s\u0131hhati i\u00e7in et t\u00fcketimini de ihmal etmemek gerekir. Protein, demir ve \u00e7inko zengini k\u0131rm\u0131z\u0131 et, B k\u00fcmesi vitaminler i\u00e7in de k\u0131ymetli bir kaynakt\u0131r. Demir i\u00e7eri\u011fiyle kans\u0131zl\u0131\u011f\u0131 \u00f6nleyen ve kan imaline dayanak olan k\u0131rm\u0131z\u0131 etteki B12 vitamini hudut sistemi i\u00e7in de kritik rol oynuyor. K\u0131rm\u0131z\u0131 et t\u00fcketimi bedenin \u00e7inko gereksinimini b\u00fcy\u00fck oranda kar\u015f\u0131lad\u0131\u011f\u0131 i\u00e7in g\u00f6z s\u0131hhatine da yarar\u0131 ka\u00e7\u0131n\u0131lmazd\u0131r. Haftada 2-3 kere k\u0131rm\u0131z\u0131 et t\u00fcketilmelidir. \u00dclk\u00fc g\u00fcnl\u00fck et t\u00fcketimi \u00f6l\u00e7\u00fcs\u00fc ise 70-100 gramd\u0131r.\u00a0<\/p>\n<p><strong>Bal\u0131k<\/strong><\/p>\n<p>Bal\u0131k \u00f6b\u00fcr hayvansal kaynakl\u0131 besinlerin tersine doymu\u015f ya\u011f yerine, doymam\u0131\u015f ya\u011f asitleri denilen omega3 ya\u011f asitleri i\u00e7erir. Omega3, bedenin \u00fcretmedi\u011fi ve en fazla bal\u0131kta bulunan son derece yararl\u0131 bir ya\u011fd\u0131r. Prof. Dr. Ay\u015fe \u00d6ner \u201cBal\u0131klarda yer alan omega-3 ve ba\u015fka antioksidan unsurlar retina s\u0131hhati a\u00e7\u0131s\u0131ndan k\u0131ymet ta\u015f\u0131d\u0131\u011f\u0131 \u00fczere g\u00f6z kurulu\u011funa kar\u015f\u0131 da bizi korur. Yap\u0131lan birtak\u0131m \u00e7al\u0131\u015fmalar, haftada iki sefer bal\u0131k t\u00fcketen bireylerde sar\u0131 nokta hastal\u0131\u011f\u0131 ve g\u00f6z kurulu\u011funun daha az ortaya \u00e7\u0131kt\u0131\u011f\u0131n\u0131 g\u00f6sterir. Bal\u0131k, t\u0131pk\u0131 vakitte ya\u011fda eriyen vitaminler ve mineral husus bak\u0131m\u0131ndan da zengindir. Bal\u0131kta A, B k\u00fcmesi vitaminleri (B1, B2, B6, B12), D, K vitaminleri ve iyot bol \u00f6l\u00e7\u00fcde bulunur. Her \u00e7e\u015fit bal\u0131k g\u00f6z s\u0131hhati i\u00e7in yararl\u0131 say\u0131lsa da ya\u011fl\u0131 bal\u0131klar s\u0131n\u0131f\u0131nda bulunan ton bal\u0131\u011f\u0131, somon bal\u0131\u011f\u0131, hamsi, sardunya, sardalya, alabal\u0131k ve uskumru daha \u00e7ok tercih edilmelidir\u201d diyor.\u00a0<\/p>\n<p><strong>Kuruyemi\u015f\u00a0<\/strong><\/p>\n<p>Yap\u0131lan \u00e7al\u0131\u015fmalara nazaran; g\u00f6ze uygun gelen bir \u00f6b\u00fcr besin \u00e7e\u015fidinin de kuruyemi\u015fler oldu\u011funu belirten G\u00f6z S\u0131hhati ve Hastal\u0131klar\u0131 Uzman\u0131 Prof. Dr. \u00d6ner \u015f\u00f6yle konu\u015fuyor: \u201cKuruyemi\u015fler antioksidan i\u00e7ermeleri nedeniyle g\u00f6z s\u0131hhati i\u00e7in son derece faydal\u0131d\u0131r. Ayr\u0131yeten Omega-3 i\u00e7erikleri de y\u00fcksektir. Antep f\u0131\u015ft\u0131\u011f\u0131, badem, f\u0131nd\u0131k, ceviz, kaju ve ay \u00e7ekirde\u011fi y\u00fcksek \u00f6l\u00e7\u00fcde lutein i\u00e7erir. \u00dclk\u00fc olan; kuruyemi\u015f \u00e7e\u015fitlerini t\u00fcmden kavurmadan \u00e7i\u011f olarak t\u00fcketmektir. Sar\u0131 nokta hastal\u0131\u011f\u0131 ba\u015flang\u0131c\u0131 olan bireylere g\u00fcnde birer avu\u00e7 kuruyemi\u015f t\u00fcketmeleri \u00f6nerilir.\u201d<\/p>\n<p>Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Son y\u0131llarda g\u00f6z s\u0131hhatimizi tehdit eden \u00f6geler s\u00fcratle art\u0131yor. Bilgisayar ve telefon ekranlar\u0131na uzun m\u00fchlet ve kesintisiz olarak bakma, g\u00fcne\u015fin ziyanl\u0131 \u0131\u015f\u0131nlar\u0131na maruz kalma, s\u0131hhatsiz beslenme ve ge\u00e7 saatlerde ahenge derken; bedenimizin en k\u0131ymetli duyu organlar\u0131ndan g\u00f6zlerimiz giderek bozuluyor.<\/p>\n","protected":false},"author":1,"featured_media":1359,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[656,313,208,655,657],"class_list":["post-1358","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-balik","tag-besin","tag-goz","tag-goz-sihhati","tag-sebze"],"_links":{"self":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/1358"}],"collection":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=1358"}],"version-history":[{"count":1,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/1358\/revisions"}],"predecessor-version":[{"id":1360,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/1358\/revisions\/1360"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/media\/1359"}],"wp:attachment":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=1358"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=1358"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=1358"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}