G\u00fcn\u00fcm\u00fczde yaln\u0131zca uzun ya\u015famak de\u011fil, ya\u015f al\u0131rken enerjik, sa\u011fl\u0131kl\u0131 ve \u00fcretken kalabilmek de bir o kadar \u00f6nemli. \u0130\u015fte tam bu noktada devreye longevity beslenmesi giriyor. Longevity yakla\u015f\u0131m\u0131n\u0131n; sa\u011fl\u0131kl\u0131, kaliteli ve enerjik \u015fekilde ya\u015f almay\u0131, kronik hastal\u0131klar\u0131 \u00f6nlemeyi hedefledi\u011fini belirten Anadolu Sa\u011fl\u0131k Merkezi Hastanesi\u2019nden Beslenme ve Diyet Uzman\u0131 Tuba \u00d6rnek, \u201cBu yakla\u015f\u0131m asl\u0131nda bitkisel kaynakl\u0131 besinlerin a\u011f\u0131rl\u0131kl\u0131 oldu\u011fu Akdeniz diyetine \u00e7ok benzer. Ancak Akdeniz diyetinden farkl\u0131 olarak k\u0131rm\u0131z\u0131 et ve s\u00fct \u00fcr\u00fcnleri \u00e7ok daha nadir \u00f6nerilir. Bu beslenme plan\u0131nda tavsiye edilen besin gruplar\u0131 de\u011fi\u015fti\u011fi gibi, a\u00e7l\u0131k s\u00fcresinin de 12\u201313 saat aras\u0131nda olmas\u0131 gerekir.\u201d dedi.<\/p>\n\n\n\n
H\u00fccresel faaliyetler oksidatif strese maruz kald\u0131\u011f\u0131nda ya\u015flanma s\u00fcreci h\u0131zlan\u0131r. Oksidatif stresin, v\u00fccudun zararl\u0131 maddelerle ba\u015f edememesi anlam\u0131na geldi\u011fini belirten \u00d6rnek, \u201cBu y\u00fck\u00fc azaltmak ad\u0131na basit \u015feker, rafine beyaz un ve trans ya\u011flar i\u00e7eren yiyeceklerden, \u00f6zellikle katk\u0131 maddeleri yo\u011fun kullan\u0131lm\u0131\u015f haz\u0131r g\u0131dalardan ve alkoll\u00fc\/asitli\/\u015fekerli i\u00e7eceklerden uzak durmak gerekir. Antioksidan \u00f6zelli\u011fi olan g\u0131dalar ise h\u00fccreleri yeniler. Bunlar\u0131 da en \u00e7ok rengarenk sebze ve meyvelerden sa\u011flayabiliriz. Ayr\u0131ca f\u0131nd\u0131k, ceviz, badem gibi ya\u011fl\u0131 tohumlar; zeytinya\u011f\u0131, avokado, bal\u0131k ya\u011f\u0131 da g\u00fc\u00e7l\u00fc antioksidanlar i\u00e7erir. Ek olarak, yo\u011furt, kefir ve tur\u015fu gibi fermente g\u0131dalar\u0131n da \u00f6nemli katk\u0131lar\u0131 bulunuyor.\u201d dedi.<\/p>\n\n\n\n
Diyetisyen takibinde uygulanmal\u0131<\/strong> Beslenme d\u00fczeni ki\u015fiye \u00f6zel planlanmal\u0131<\/strong> Longevity i\u00e7in beslenme tek ba\u015f\u0131na yeterli de\u011fil<\/strong> Anadolu Sa\u011fl\u0131k Merkezi Hastanesi\u2019nden Beslenme ve Diyet Uzman\u0131 Tuba \u00d6rnek, h\u00fccre ya\u015flanmas\u0131n\u0131 yava\u015flatan en \u00f6nemli 10 besini \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n\n\n\n Yaban mersini:<\/strong> \u0130\u00e7erdi\u011fi g\u00fc\u00e7l\u00fc antioksidanlar sayesinde serbest radikallerle sava\u015farak h\u00fccre hasar\u0131n\u0131 azalt\u0131r. G\u00fcn\u00fcm\u00fczde yaln\u0131zca uzun ya\u015famak de\u011fil, ya\u015f al\u0131rken enerjik, sa\u011fl\u0131kl\u0131 ve \u00fcretken kalabilmek de bir o kadar \u00f6nemli. \u0130\u015fte tam bu noktada devreye longevity beslenmesi giriyor.…<\/p>\n","protected":false},"author":6,"featured_media":6476,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_customify_content_layout":"","_customify_sidebar":"","_customify_page_header_display":"default","_customify_disable_header":"","_customify_disable_header_top":"","_customify_disable_header_main":"","_customify_disable_header_bottom":"","_customify_disable_page_title":"","_customify_disable_content_vertical_padding":"","_customify_disable_footer_top":"","_customify_disable_footer_main":"","_customify_disable_footer_bottom":"","_customify_breadcrumb_display":"","_customify_header_transparent_display":"","footnotes":""},"categories":[23],"tags":[],"class_list":["post-6474","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-makale"],"_links":{"self":[{"href":"https:\/\/www.mallandmotto.com\/index.php\/wp-json\/wp\/v2\/posts\/6474","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mallandmotto.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mallandmotto.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mallandmotto.com\/index.php\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mallandmotto.com\/index.php\/wp-json\/wp\/v2\/comments?post=6474"}],"version-history":[{"count":1,"href":"https:\/\/www.mallandmotto.com\/index.php\/wp-json\/wp\/v2\/posts\/6474\/revisions"}],"predecessor-version":[{"id":6477,"href":"https:\/\/www.mallandmotto.com\/index.php\/wp-json\/wp\/v2\/posts\/6474\/revisions\/6477"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mallandmotto.com\/index.php\/wp-json\/wp\/v2\/media\/6476"}],"wp:attachment":[{"href":"https:\/\/www.mallandmotto.com\/index.php\/wp-json\/wp\/v2\/media?parent=6474"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mallandmotto.com\/index.php\/wp-json\/wp\/v2\/categories?post=6474"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mallandmotto.com\/index.php\/wp-json\/wp\/v2\/tags?post=6474"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Aral\u0131kl\u0131 a\u00e7l\u0131k uygulamalar\u0131n\u0131n h\u00fccrede yenilenmeyi ve onar\u0131m\u0131 sa\u011flad\u0131\u011f\u0131n\u0131, ins\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131 dengeleyerek bir\u00e7ok kronik hastal\u0131\u011f\u0131n \u00f6n\u00fcne ge\u00e7ebilece\u011finin d\u00fc\u015f\u00fcn\u00fcld\u00fc\u011f\u00fcn\u00fc dile getiren \u00d6rnek, \u201cAncak \u00f6\u011f\u00fcn saatlerinin ve uykunun d\u00fczenli olmas\u0131, h\u00fccresel fonksiyonlar\u0131n sa\u011fl\u0131kl\u0131 i\u015flemesi a\u00e7\u0131s\u0131ndan olduk\u00e7a k\u0131ymetli. Dolay\u0131s\u0131yla aral\u0131kl\u0131 orucu i\u015fin uzman\u0131 bir diyetisyen e\u015fli\u011finde hayata ge\u00e7irmek kritik \u00f6nem ta\u015f\u0131yor. Sa\u011fl\u0131kl\u0131 olmak i\u00e7in bilin\u00e7sizce yap\u0131lan diyetler tam tersi \u015fekilde genel sa\u011fl\u0131\u011fa daha b\u00fcy\u00fck zararlar verebilir.\u201d uyar\u0131s\u0131nda bulundu.<\/p>\n\n\n\n
Cinsiyet ve ya\u015f gibi farkl\u0131l\u0131klar\u0131n g\u00f6z \u00f6n\u00fcnde bulundurulmas\u0131 gerekti\u011fini ifade eden \u00d6rnek, \u201cYa\u015f ilerledik\u00e7e metabolizma yava\u015flar, kas k\u00fctlesi azal\u0131r, hormon seviyeleri de\u011fi\u015fir, kemik yo\u011funlu\u011fu d\u00fc\u015fer. Bu nedenle beslenme plan\u0131 olu\u015fturulmadan \u00f6nce ki\u015finin protein al\u0131m\u0131, D vitamini, kalsiyum ve hormon seviyeleri gibi fakt\u00f6rleri daha yak\u0131ndan takip edilmeli. \u00c7\u0131kt\u0131lar do\u011frultusunda beslenme program\u0131 olu\u015fturulmal\u0131, gerekirse doktor kontrol\u00fcnde takviye al\u0131nmal\u0131.\u201d dedi.<\/p>\n\n\n\n
Longevity, yani sa\u011fl\u0131kl\u0131 ya\u015f alma i\u00e7in beslenmenin \u00f6nemi b\u00fcy\u00fck ancak tek ba\u015f\u0131na yeterli de\u011fil diyen \u00d6rnek, \u201cUzun ve sa\u011fl\u0131kl\u0131 bir ya\u015fam i\u00e7in sa\u011fl\u0131kl\u0131 beslenmenin yan\u0131nda yeterli fiziksel aktivite, stres y\u00f6netimi, d\u00fczenli uyku, sigara gibi zararl\u0131 al\u0131\u015fkanl\u0131klardan uzak durmak ve sa\u011fl\u0131k kontrollerinin d\u00fczenli yap\u0131lmas\u0131 gibi tamamlay\u0131c\u0131 \u00f6nlemlerin de al\u0131nmas\u0131 \u015fart.\u201d \u015feklinde konu\u015ftu.<\/p>\n\n\n\n
Brokoli:<\/strong> Detoks i\u015flevi g\u00f6r\u00fcr, h\u00fccre yenilenmesini destekler.
Zeytinya\u011f\u0131:<\/strong> Polifenoller ve E vitamini a\u00e7\u0131s\u0131ndan zengindir, h\u00fccreleri oksidatif strese kar\u015f\u0131 korur.
Ceviz:<\/strong> Omega-3 i\u00e7eri\u011fiyle inflamasyonu azalt\u0131r, beyin ve h\u00fccre sa\u011fl\u0131\u011f\u0131n\u0131 destekler.
Bal\u0131k:<\/strong> Y\u00fcksek omega-3 ya\u011f asitleriyle h\u00fccre yap\u0131s\u0131n\u0131 g\u00fc\u00e7lendirir.
Ye\u015fil \u00e7ay:<\/strong> G\u00fc\u00e7l\u00fc antioksidanlar i\u00e7erir, h\u00fccrelerdeki ya\u015flanma s\u00fcre\u00e7lerini yava\u015flat\u0131r.
Avokado:<\/strong> Sa\u011fl\u0131kl\u0131 ya\u011flar ve glutatyon i\u00e7eri\u011fiyle h\u00fccresel ya\u015flanmay\u0131 \u00f6nleyici etki g\u00f6sterir.
Zerde\u00e7al:<\/strong> \u0130\u00e7eri\u011fi sayesinde inflamasyonu bask\u0131lar, h\u00fccreleri oksidatif stresten korur.
Kefir:<\/strong> Probiyotik i\u00e7eri\u011fiyle ba\u011f\u0131rsak mikrobiyotas\u0131n\u0131 dengeler, ba\u011f\u0131\u015f\u0131kl\u0131k ve h\u00fccre yenilenmesine katk\u0131 sa\u011flar.
Bitter \u00e7ikolata (y\u00fczde 70 \u00fczeri kakao):<\/strong> Damar sa\u011fl\u0131\u011f\u0131n\u0131 ve h\u00fccre gen\u00e7li\u011fini destekler.<\/p>\n","protected":false},"excerpt":{"rendered":"