Gen\u00e7li\u011fe elveda orta ya\u015fa merhaba dedi\u011fimiz 40’l\u0131 ya\u015flar ile ya\u015fam tarz\u0131m\u0131z\u0131 ve beslenme \u015feklimizi de de\u011fi\u015ftirmeliyiz. Bunun i\u00e7in yapman\u0131z gerekenleri ise sizler i\u00e7in derledik. Her ya\u015f\u0131n ayr\u0131 bir beslenme \u015fekli vard\u0131r diyoruz ve ba\u015fl\u0131yoruz detaylar\u0131 payla\u015fmaya.<\/p>\n

\n
• \u00d6ncelikle kolesterol, kalp-damar hastal\u0131klar\u0131, kanser, kemik erimesi ve depresyon gibi rahats\u0131zl\u0131klar\u0131n geli\u015fmemesi i\u00e7in beslenme d\u00fczenine dikkat etmelisiniz.<\/li>\n
• 40\u2019l\u0131 ya\u015flarda bir\u00e7ok kad\u0131n menopoz d\u00f6nemine girer. Bununla birlikte ise hormonlarda de\u011fi\u015fim ba\u015flar.<\/li>\n
• Hormonlardaki bu de\u011fi\u015fiklikler \u00f6strojenin kar\u0131n \u00e7evresinde toplanmaya ba\u015flamas\u0131na neden olur ve o b\u00f6lgede ya\u011flanmay\u0131 artt\u0131r\u0131r. Bu nedenle beslenme ve obezite dengesini kurmal\u0131s\u0131n\u0131z. Zira bu d\u00f6nem v\u00fccudun kilo almaya en uygun d\u00f6nemidir.<\/li>\n
• V\u00fccut bu ya\u015flarda daha az enerjiye ihtiya\u00e7 duyar. Yiyecek t\u00fcketimini bu bilin\u00e7le dengelemeniz m\u00fcmk\u00fcn.<\/li>\n
• Hayat\u0131n\u0131z\u0131 art\u0131k eskiye g\u00f6re daha planl\u0131 ya\u015famal\u0131 ve sporu vazge\u00e7ilmez aktiviteniz haline getirmelisiniz.<\/li>\n
• Uyku d\u00fczeni art\u0131k sizin i\u00e7in daha \u00f6nemli bu y\u00fczden sabah de\u011fil ak\u015fam uykusunda daha \u00e7ok \u00f6nem vermelisiniz.<\/li>\n
• Beden kitle indeksi 30 ve \u00fczerindeyse mutlaka kilo verilmeli.<\/li>\n
• G\u00fcnl\u00fck olarak 3-4 porsiyon s\u00fct ve s\u00fct \u00fcr\u00fcnleri t\u00fcketilmeli.<\/li>\n
• Et ve et t\u00fcrevleri fazla t\u00fcketilmemelidir. Haftada 2-3 g\u00fcn k\u0131rm\u0131z\u0131 et, di\u011fer g\u00fcnler beyaz et ve kuru baklagiller yenilebilir.<\/li>\n
• G\u00fcnde 4-5 porsiyon taze mevsim sebze ve meyvesi, ekmek olarak tah\u0131ll\u0131, tam bu\u011fday ve \u00e7avdar ekme\u011fi t\u00fcketilmelidir.<\/li>\n
• Ya\u011flar \u00f6l\u00e7\u00fcl\u00fc kullan\u0131lmal\u0131, doymam\u0131\u015f ya\u011flar tercih edilmelidir.<\/li>\n
• Posal\u0131 besinlere a\u011f\u0131rl\u0131k verilmeli, sebze ve meyveler, kuru baklagiller, yulaf, mercimek, m\u0131s\u0131r, esmer ekmek gibi lif y\u00f6n\u00fcnden zengin g\u0131dalar beslenilmeli b\u00f6ylece bu ya\u015f d\u00f6neminde artan kab\u0131zl\u0131k sorunu engellenmi\u015f olur.<\/li>\n
• \u015eeker ve \u015fekerli besinler ile \u015ferbetli \u00fcr\u00fcnler m\u00fcmk\u00fcn oldu\u011funca az yenilmelidir. \u00c7\u00fcnk\u00fc ya\u011flanmaya neden olur.<\/li>\n
• Kan \u015fekerini h\u0131zla y\u00fckselten karbonhidratlar\u0131n yani tatl\u0131, hamur i\u015fleri, pirin\u00e7, makarna v.s gibi besinlerin yerine kepekli ve tah\u0131ldan zengin besinler tercih edilmelidir.<\/li>\n
• Kemiklerin g\u00fc\u00e7l\u00fc kalmas\u0131 i\u00e7in kalsiyum i\u00e7eren besinler t\u00fcketilmeli ve D vitamini deste\u011fi al\u0131nmal\u0131d\u0131r.<\/li>\n
• Magnezyum bol bol t\u00fcketilmeli \u00f6rne\u011fin balkaba\u011f\u0131, ay\u00e7i\u00e7e\u011fi, susam, keten tohumu, muz ve ye\u015fil yaprakl\u0131 sebzeler gibi.<\/li>\n
• H\u00fccrelerinizi yenilemek i\u00e7in k\u0131rm\u0131z\u0131 erik, \u00fcz\u00fcm, patl\u0131can ve b\u00f6\u011f\u00fcrtlen gibi mor yiyecekler buna yard\u0131mc\u0131 olur.<\/li>\n
• Leptin hormonu bu d\u00f6nemde az salg\u0131land\u0131\u011f\u0131ndan i\u015ftah fazla a\u00e7\u0131l\u0131r. Bu nedenle tokluk hissi veren badem, keten tohumu ve susam t\u00fcketilmeli.<\/li>\n
• Seratonin ihtiyac\u0131n\u0131 muz ile kar\u015f\u0131layabilirsiniz.<\/li>\n
• Ve en \u00f6nemlisi sigara ve alkol\u00fc hayat\u0131n\u0131zdan \u00e7\u0131kar\u0131n veya azalt\u0131n.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

  Gen\u00e7li\u011fe…<\/p>\n","protected":false},"author":4,"featured_media":105742,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1576],"tags":[1114,40511,40510,40509],"_links":{"self":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/105741"}],"collection":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/comments?post=105741"}],"version-history":[{"count":0,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/posts\/105741\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media\/105742"}],"wp:attachment":[{"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/media?parent=105741"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/categories?post=105741"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolkadin.com\/wp-json\/wp\/v2\/tags?post=105741"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}