Bahar dönemi için 'diyet' uyarısı: Sakın bunu yapmayın! - Cumhuriyet - Limmonata.com

Bahar ayları ile birlikte başlayan sıcaklık ve basınç değişimleri, insan vücudu üzerinde hem fiziksel hem de ruhsal değişikliklere neden oluyor. Kış mevsimi ile yavaşlayan metabolizmanın, bahara geçiş dönemine hemen uyum sağlayamaması ile ortaya çıkan yorgunluk, stres, uykusuzluk gibi problemler, bireylerin hayatlarını olumsuz etkiliyor.
Baharın gelmesiyle canlanan doğaya inat, pek çok insan yorgunluk hissediyor. Bahar yorgunluğu doğada meydan gelen ısı, ışık değişikliklerinin insanlarda yaptığı fiziksel ve ruhsal farklılıklar olarak tanımlanırken, ergenler, yaşlılar ve düşük tansiyonu olan kadınlarda yorgunluk daha çok görülüyor.

Diyetisyen Ayşe Korkmaz, baharın olumsuz etkilerinin hafifletilmesine yardımcı olacak önerilerde bulundu.
Korkmaz, bahar yorgunluğunu kolay atlatabilmek için beslenme düzenine dikkat etmek gerektiğini belirterek, “Bahar döneminde protein içeriği yüksek diyetler uygulanmamalı” uyarısında bulundu.
Bahar yorgunluğunu kolay atlatabilmek için beslenme düzenine dikkat etmek gerektiğini belirten Korkmaz, şunları kaydetti:
“Vücudumuzda doğal olarak bulunan ve bizlere mutluluk veren hormon olarak bilinen serotonin hormonunun bahar yorgunluğu ile yakından ilişkisi var. Günlük aldığımız besinlerin triptofan miktarının zengin olması serotonin hormonun seviyesini artırıyor. Bu sebeple beslenme alışkanlıklarımızda triptofan miktarının yüksek olduğu kaju, ceviz, fındık, badem gibi kabuklu yemişlere, susam, kabak çekirdeği, soya fasulyesi, buğday, pirinç, tam buğday ve mısır gibi tahıllara yer vermek büyük önem taşıyor.”

Antioksidan içeriği yüksek olan sebze ve meyveler ile Omega-3 açısından zengin olan besinlerin her gün tüketilmesine özen gösterilmesi gerektiğini vurgulayan Korkmaz, şöyle devam etti:
“Antioksidan içeriği yüksek olan besinlerin alımı seratonin seviyesinin yüksek kalmasını sağlar. Bu nedenle her gün farklı renkte 2 adet meyve ve her öğünde rengarenk bir salata tüketmeye özen gösterilmeli. Aynı zamanda somon, semizotu, soya fasulyesi, yumurta, ceviz, çiya ve keten tohumu gibi omega-3 açısından zengin besinlere de gün içerisinde mutlaka yer verilmeli. Yeterli miktarda tüketilmediği düşünüldüğünde uzman önerisi ile tablet şeklinde de alınabilir. İkinci beyin olarak adlandırılan bağırsak sağlığı için ise kefir, yoğurt, turşu, şalgam, tarhana, sarımsak, sirke, pırasa, soğan, muz, kuşkonmaz, enginar gibi probiyotik ve prebiyotik içeriği yüksek olan besinleri tüketmek de oldukça önemlidir.”

Ayşe Korkmaz, yorgunluğun nedeninin D vitamini, demir, B-12 ve magnezyum eksikliğinden de kaynaklanabildiğini belirterek, “Bu vitaminlerde eksiklik olması durumunda uzman önerisi ile takviye tablet alınması gerekebilir. D vitaminin D-3 / K-2 formu daha iyi emilirken; demir takviyesinin yanında C vitamini içeren bir besinin de alınması emilimi olumlu yönde etkileyecektir” ifadesini kullandı.

Bahar döneminde kilo vermek için protein içeriği yüksek diyet uygulamanın iyi bir tercih olmadığının altını çizen Korkmaz, şu değerlendirmelerde bulundu:
“Protein ağırlıklı diyetlerde triptofan miktarı az olduğu için seratonin sentezini olumsuz yönde etkiliyor. Bu nedenle gün içinde belli miktarda karbonhidrat içeren besinlerden (buğday, mısır, sebze ve meyve) denge içinde tüketmek gerekiyor. Güne mutlaka dengeli bir kahvaltı ile başlanılmalı. Tam buğday ekmek, 1 adet yumurta, 1 çeşit peynir, bol yeşillik, zeytin, ceviz ya da 1 kase süt, yulaf ezmesi ve 1 küçük meyve tercih edilebilir.
Yapılacak birkaç değişiklik ile bahar yorgunluğundan kurtulmak mümkün. Tüm önerilere ek olarak, günde 2-2.5 litre su içmeyi ihmal etmeyerek, melisa, papatya, lavanta bitkilerinden yapılan çayları tüketerek ve haftada 3-4 kez 30 dakika tempolu yürüyüş yaparak bahar yorgunluğunuz ile baş edebilirsiniz.”

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Bahar dönemi için 'diyet' uyarısı: Sakın bunu yapmayın! – Cumhuriyet

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