Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren aminoasit, mineral ve vitaminler do\u011fal besinlerden al\u0131nmal\u0131<\/b><\/p>\n
Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7l\u00fc tutulmas\u0131nda beslenmenin de\u011ferli bir rol\u00fc oldu\u011funu vurgulayan \u0130stanbul Atlas \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik K\u0131s\u0131m Lideri Prof. Dr. M. Emel Alphan, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren aminoasit, mineral ve vitamin \u00fczere besin \u00f6\u011felerinin ve antioksidanlar\u0131n do\u011fal besinlerle al\u0131nmas\u0131n\u0131n ehemmiyetini vurgulad\u0131. Sonbahar ve k\u0131\u015f periyodunda s\u0131kl\u0131kla g\u00f6r\u00fclen gribal enfeksiyon, so\u011fuk alg\u0131nl\u0131\u011f\u0131 \u00fczere insanlar\u0131 \u00e7ok h\u0131rpalayan ve rahats\u0131z eden hastal\u0131klar\u0131n nedeninin bir \u00e7e\u015fit inflamatuar durum oldu\u011funu belirten Alphan, inflamatuar bir hastal\u0131kta uygulanacak diyetin de anti-inflamatuar \u00f6zellikleri ta\u015f\u0131mas\u0131 gerekti\u011fini vurgulad\u0131. Alphan, anti-inflamatuar beslenme plan\u0131 i\u00e7inde meyve ve zerzevat, posadan g\u00fc\u00e7l\u00fc tam tah\u0131llar, kuru baklagiller, \u00e7oklu doymam\u0131\u015f omega-3 ya\u011f asitlerini i\u00e7eren ya\u011fl\u0131 bal\u0131klar ve kuruyemi\u015fin yer almas\u0131n\u0131 tavsiye etti.<\/b><\/p>\n
\u0130stanbul Atlas \u00dcniversitesi Sa\u011fl\u0131k Bilimleri Fak\u00fcltesi Beslenme ve Diyetetik K\u0131s\u0131m Lideri Prof. Dr. M. Emel Alphan, ba\u011f\u0131\u015f\u0131kl\u0131k sistemi (imm\u00fcn sistem) ve beslenme ortas\u0131ndaki alakan\u0131n k\u0131ymetini k\u0131ymetlendirdi.<\/p>\n
Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin tarifini yapan Prof. Dr. M. Emel Alphan, \u201cV\u00fccudumuzda enfeksiyonlar\u0131n yan\u0131 s\u0131ra bedene giren vir\u00fcs, bakteri ve mikrop \u00fczere yabanc\u0131 yap\u0131lara kar\u015f\u0131 direnci sa\u011flayan h\u00fccrelerin, dokular\u0131n ve molek\u00fcllerin olu\u015fturdu\u011fu b\u00fct\u00fcn sistem ba\u011f\u0131\u015f\u0131kl\u0131k sistemi yani imm\u00fcn sistem olarak tan\u0131mlan\u0131r. Bu h\u00fccrelerin ve molek\u00fcllerin olu\u015fturduklar\u0131 koordineli tepkilere \u2018imm\u00fcn yan\u0131t\u2019 denir\u201d diye konu\u015ftu.<\/p>\n
Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131ran beslenme nedir?<\/b><\/p>\n
\u201cBa\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131ran beslenme\u201d ve \u201cba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren besin \u00f6\u011feleri\u201d kavramlar\u0131na de\u011finen Alphan, \u015funlar\u0131 s\u00f6yledi: \u201cV\u00fccuda giren konak\u00e7\u0131n\u0131n ya da vir\u00fcs, bakteri ve mikrop vb. yabanc\u0131 yap\u0131lara kar\u015f\u0131 olu\u015fan ba\u011f\u0131\u015f\u0131kl\u0131k (imm\u00fcn) cevab\u0131n\u0131 koruyan ve g\u00fc\u00e7lendiren ve\/veya abart\u0131l\u0131 ve ziyanl\u0131 inflamatuar (iltihabi) cevab\u0131 bask\u0131layan beslenmeye \u2018<\/b>\u0130mm\u00fcnon\u00fctrisyon\u2019 (ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 artt\u0131ran beslenme), imm\u00fcn i\u015flevleri d\u00fczenleyen besin \u00f6\u011felerine de \u2018\u0130mm\u00fcnon\u00fctrientler\u2019\u00a0(ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren besin \u00f6\u011feleri) denir.\u201d<\/p>\n
Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren besin \u00f6\u011feleri aminoasit, mineral ve vitaminler\u2026<\/b><\/p>\n
Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren besin \u00f6\u011felerinin aminoasitler, ya\u011f asitleri, mineral ve vitaminler oldu\u011funu kaydeden Alphan, \u201cBa\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren besin \u00f6\u011feleri; proteinlerin en k\u00fc\u00e7\u00fck \u00fcniteleri olan aminoasitlerden arjinin ve glutamin, DNA ve RNA\u2019n\u0131n yap\u0131 ta\u015f\u0131 olan n\u00fckleotidler, omega-3 ya\u011f asitleri ile selenyum, \u00e7inko \u00fczere mineraller, zerzevat ve meyvelerde bulunan A, C ve E vitaminleri \u00fczere antioksidan vitaminlerdir\u201d diye konu\u015ftu.\u00a0<\/p>\n
Besin desteklerine nazaran daha etkili<\/b><\/p>\n
Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren besin \u00f6\u011felerinin do\u011fal besinlerle alman\u0131n k\u0131ymetini vurgulayan Alphan, \u201cB\u00fct\u00fcn bu besin \u00f6\u011felerini ve besin \u00f6\u011fesi olmayan bile\u015fenlerden olan antioksidanlar\u0131, do\u011fal besinlerle almak son derece k\u0131ymetlidir. Yap\u0131lan \u00e7al\u0131\u015fmalarda al\u0131nan besin desteklerine nazaran do\u011fal besinlerle al\u0131nan ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren besin \u00f6\u011felerinin \u00e7ok daha tesirli oldu\u011fu bulunmu\u015ftur\u201d diye konu\u015ftu.<\/p>\n
Hastal\u0131klar\u0131n nedeni bir \u00e7e\u015fit inflamatuar durum<\/b><\/p>\n
Sonbahar ve k\u0131\u015f mevsimlerinde s\u0131kl\u0131kla g\u00f6r\u00fclen gribal enfeksiyon ve so\u011fuk alg\u0131nl\u0131\u011f\u0131 \u00fczere hastal\u0131klar\u0131n nedeninin bir \u00e7e\u015fit inflamatuar durum oldu\u011funu belirten Alphan, \u201cAsl\u0131nda inflamasyon (iltihabi durum), ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin yaralanma yahut enfeksiyona kar\u015f\u0131 olu\u015fan do\u011fal reaksiyonudur. Bilhassa sonbahar ve k\u0131\u015f devrinde s\u0131kl\u0131kla g\u00f6r\u00fclen gripal enfeksiyon, so\u011fuk alg\u0131nl\u0131\u011f\u0131 \u00fczere insanlar\u0131 \u00e7ok h\u0131rpalayan ve rahats\u0131z eden hastal\u0131klar\u0131n nedeni bir \u00e7e\u015fit inflamatuar durumdur. \u0130nflamatuar bir hastal\u0131kta uygulanacak diyetin de anti-inflamatuar \u00f6zellikleri ta\u015f\u0131mas\u0131 gerekir\u201d dedi.\u00a0<\/p>\n
Hap\u015f\u0131r\u0131k, a\u011fr\u0131, ate\u015flenme sa\u011fl\u0131kl\u0131 birer tepki\u2026<\/b><\/p>\n
\u0130nflamasyonun ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin g\u00fc\u00e7l\u00fc bir reaksiyonu oldu\u011funu belirten Alphan, \u201c\u0130nflamasyonun berbat oldu\u011fu istikametinde yayg\u0131n bir inan\u0131\u015f vard\u0131r. \u0130nflamasyonun olumsuz yan tesirleri olsa da asl\u0131nda inflamasyon ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin sa\u011fl\u0131kl\u0131 bir yans\u0131s\u0131d\u0131r. Bedene bakteriler, vir\u00fcsler yahut alerjenler \u00fczere yabanc\u0131 bir istilac\u0131 girdi\u011finde yahut bedende bir yaralanma olu\u015ftu\u011funda, ba\u011f\u0131\u015f\u0131kl\u0131k h\u00fccreleri s\u00fcratle harekete ge\u00e7erler. Hap\u015f\u0131rmak, \u00f6ks\u00fcrmek, a\u011fr\u0131, ate\u015flenme yahut \u015fi\u015flik \u00fczere belirtiler ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin hasarl\u0131 dokuyu tamir etti\u011fini yahut bedene giren yabanc\u0131 istilac\u0131larla sava\u015ft\u0131\u011f\u0131n\u0131 g\u00f6sterir\u201d diye konu\u015ftu.<\/p>\n
Egzersiz eksikli\u011fi, s\u0131hhatsiz beslenme inflamasyonu tetikleyebilir<\/b><\/p>\n
\u0130yile\u015fme ger\u00e7ekle\u015ftik\u00e7e inflamasyonun yava\u015f yava\u015f azald\u0131\u011f\u0131n\u0131 kaydeden Prof. Dr. M. Emel Alphan, \u201cAncak inflamasyon uzad\u0131\u011f\u0131nda (tedavi edilmedi\u011finde), istilac\u0131lar sa\u011fl\u0131kl\u0131 h\u00fccrelere de ziyan vermeye ba\u015flarlar. Bazen antrenman eksikli\u011fi, y\u00fcksek gerilim ile kimi tan\u0131nan diyetler ve y\u00fcksek g\u00fc\u00e7l\u00fc Bat\u0131 usul\u00fc diyetlerden (bol proteinli, ya\u011fdan varl\u0131kl\u0131 ketojenik diyetler ile Fast-food stili beslenme \u00fczere s\u0131hhatsiz diyetler) kaynaklanan s\u0131hhatsiz bir hayat \u015fekli, t\u00fcm bedende kronik olarak d\u00fc\u015f\u00fck d\u00fczeylerde inflamasyonu tetikleyebilir. Bilhassa ketojenik diyetler ve gl\u00fctensiz diyetlerle posal\u0131 besinler al\u0131nmad\u0131\u011f\u0131 i\u00e7in olu\u015fan s\u0131hhatsiz ba\u011f\u0131rsak mikrobiyotas\u0131 (zararl\u0131 mikroplar\u0131n artmas\u0131na faydal\u0131 mikroplar\u0131n da azalmas\u0131) ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n azalmas\u0131na ve yorgunlu\u011fa neden olabilir. Bu da inflamatuar hastal\u0131klar\u0131n s\u0131k s\u0131k tekrarlanmas\u0131na yol a\u00e7abilir\u201d ihtar\u0131nda bulundu.\u00a0<\/p>\n
Kronik hastal\u0131klara taban haz\u0131rlayabilir<\/b><\/p>\n
Kronik d\u00fc\u015f\u00fck dereceli inflamasyonda \u00e7oklukla belirtilerin fark edilemeyebilece\u011fini fakat bu inflamasyonun uzun s\u00fcrmesinin k\u0131ymetli riskleri beraberinde getirebilece\u011fini kaydeden Alphan, vakitle kardiyovask\u00fcler hastal\u0131klar, tip 2 diyabet, ya\u011fl\u0131 karaci\u011fer hastal\u0131\u011f\u0131, Alzheimer ve kanser \u00fczere bula\u015f\u0131c\u0131 olmayan kronik hastal\u0131klar\u0131n olu\u015fumuna da taban haz\u0131rlayabilece\u011fini s\u00f6yledi.<\/p>\n
Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 artt\u0131ran anti-inflamatuar beslenme beden direncini art\u0131r\u0131yor<\/b><\/p>\n
Bat\u0131 stili diyetler kadar, diyet bile\u015fenlerinin de inflamasyonda k\u0131ymetli bir role sahip oldu\u011funu kaydeden Alphan, \u201c\u00c7e\u015fitli besinlerden al\u0131nan anti-inflamatuar ve proinflamatuar bile\u015fenler, insanlardaki inflamatuar durumun derecesini belirleyebilir. Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 artt\u0131ran anti-inflamatuar beslenme uyguland\u0131\u011f\u0131nda vir\u00fcsler, bakteriler, mikroplar \u00fczere bedene giren yabanc\u0131 hususlara kar\u015f\u0131 diren\u00e7 olu\u015fur ve muhafaza fonksiyonu artar, inflamasyonda (iltihabi durum) azalma olu\u015fur ve yara iyile\u015fmesindeki d\u00fczelme h\u0131zlan\u0131r\u201d dedi.\u00a0<\/p>\n
Anti-inflamatuar beslenmede neler olmal\u0131?<\/b><\/p>\n
Anti-inflamatuar beslenme plan\u0131 i\u00e7in tavsiyelerde bulunan Prof. Dr. M. Emel Alphan, \u201cMeyve ve sebzeler g\u00fcnde 5-10 porsiyon t\u00fcketilmelidir. Tekli doymam\u0131\u015f ya\u011f asitlerini i\u00e7eren avokado, zeytinya\u011f\u0131, f\u0131nd\u0131k ya\u011f\u0131 ile f\u0131nd\u0131k, f\u0131nd\u0131k ezmesi, f\u0131st\u0131k, badem ve ceviz \u00fczere sert kabuklu yemi\u015flerden haftada 4-5 avu\u00e7 yenilebilir. (g\u00fcnde 1 avu\u00e7) Tam bu\u011fday ekme\u011fi, bulgur vb. posadan varl\u0131kl\u0131 tam tah\u0131llar her g\u00fcn, kuru baklagiller de haftada en az 3-5 porsiyon t\u00fcketilmelidir. \u00c7oklu doymam\u0131\u015f omega-3 ya\u011f asitlerini i\u00e7eren sardalya, uskumru, \u00e7ipura, mezgit, somon, ringa bal\u0131\u011f\u0131 \u00fczere ya\u011fl\u0131 bal\u0131klar haftada en az 2 porsiyon bi\u00e7iminde beslenme plan\u0131na dahil edilmelidir. Su eserleri ile ceviz ve keten tohumu, \u00e7ay, kahve, otlar, baharatlar bilhassa zerde\u00e7al ve zencefil anti-inflamatuar besinler ortas\u0131nda say\u0131labilir\u201d diye konu\u015ftu.<\/p>\n
Bu yiyecek ve i\u00e7ecekler inflamatuar durumu tetikliyor<\/b><\/p>\n
\u0130nflamatuar durumu tetikleyen besinler ve i\u00e7eceklerin t\u00fcketimine de dikkat edilmesi gerekti\u011fini kaydeden Alphan, \u201cMe\u015frubatlar, meyve suyu ve meyveli i\u00e7ecekler, buzlu \u00e7ay \u00fczere \u015fekerli i\u00e7ecekler inflamatuar durumu tetikler. Beyaz ekmek, makarna, pirin\u00e7 \u00fczere rafine karbonhidratl\u0131 besinler, k\u0131zarm\u0131\u015f yiyecekler, past\u0131rma, salam, sosis ve sosisli sandvi\u00e7 \u00fczere i\u015flenmi\u015f y\u00fcksek ya\u011fl\u0131 etlerle yap\u0131lan yiyecekler t\u0131pk\u0131 halde inflamasyonu tetikler. Krema ve tereya\u011f\u0131, tam ya\u011fl\u0131 s\u00fct eserleri, k\u0131smen hidrojene edilmi\u015f ya\u011flar, doymu\u015f ya\u011f i\u00e7eren ya\u011fl\u0131 et, tavuk ve \u00e7ok alkol inflamatuar durumu tetikleyen besinler ortas\u0131nda yer almaktad\u0131r\u201d dedi.<\/p>\n
Akdeniz ve DASH diyetleri ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiriyor<\/b><\/p>\n
Akdeniz diyeti ve hipertansiyona has bir diyet yakla\u015f\u0131m\u0131 olan DASH diyetinin bir\u00e7ok anti-inflamatuar besin \u00f6\u011fesini de i\u00e7eren, t\u00fcm d\u00fcnyada sa\u011fl\u0131kl\u0131 oldu\u011fu kabul edilmi\u015f en k\u0131ymetli \u00f6\u011f\u00fcn planlama yakla\u015f\u0131mlar\u0131ndan oldu\u011funu belirten Prof. Dr. M. Emel Alphan, \u201cBu diyetlerle ba\u011f\u0131\u015f\u0131kl\u0131k sistemi g\u00fc\u00e7lenir, hastal\u0131klara kar\u015f\u0131 diren\u00e7 artar. Diyet d\u0131\u015f\u0131ndaki ba\u015fka fakt\u00f6rler; tertipli antrenman yapmak, gerilimi denetim etmek ve gere\u011fince uyumak inflamasyonu denetim etmeye yard\u0131mc\u0131 olabilir\u201d diye konu\u015ftu.<\/p>\n
Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"
Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendiren aminoasit, mineral ve vitaminler do\u011fal besinlerden al\u0131nmal\u0131<\/p>\n","protected":false},"author":1,"featured_media":9089,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[3271,313,782,3270,169],"class_list":["post-9088","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-alphan","tag-besin","tag-beslenme","tag-inflamasyon","tag-saglik"],"_links":{"self":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/9088"}],"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=9088"}],"version-history":[{"count":1,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/9088\/revisions"}],"predecessor-version":[{"id":9090,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/9088\/revisions\/9090"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/media\/9089"}],"wp:attachment":[{"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=9088"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=9088"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/yalovasondakika.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=9088"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}