Ba\u011f\u0131rsak mikrobiyomu son y\u0131llar\u0131n en \u00e7ok konu\u015fulan sa\u011fl\u0131k ba\u015fl\u0131klar\u0131ndan biri. Sindirim sistemimizde ya\u015fayan trilyonlarca bakteri; sindirimden ba\u011f\u0131\u015f\u0131kl\u0131\u011fa, ruh h\u00e2linden uyku d\u00fczenine kadar pek \u00e7ok s\u00fcreci etkiliyor. Uzmanlar, pahal\u0131 probiyotik \u00fcr\u00fcnler yerine g\u00fcnl\u00fck beslenmede yap\u0131lacak k\u00fc\u00e7\u00fck de\u011fi\u015fikliklerle ba\u011f\u0131rsak dostu bakterileri desteklemenin m\u00fcmk\u00fcn oldu\u011funa dikkat \u00e7ekiyor.<\/p>\n
Televizyon program\u0131 Morning Live<\/em>\u2019\u0131n doktorlar\u0131ndan Dr. Xand, \u201cDo\u011fru bakteri dengesi i\u00e7in en \u00f6nemli nokta, ba\u011f\u0131rsa\u011f\u0131n d\u00fczenli \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayacak kadar lifli, tam g\u0131daya yer vermek\u201d diyerek ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 korumaya yard\u0131mc\u0131 olabilecek 5 basit de\u011fi\u015fikli\u011fi \u015f\u00f6yle s\u0131ral\u0131yor:<\/p>\n Dr. Xand\u2019a g\u00f6re televizyon kar\u015f\u0131s\u0131nda t\u00fcketilen paket cipsler, ba\u011f\u0131rsaklar\u0131m\u0131z i\u00e7in en riskli at\u0131\u015ft\u0131rmal\u0131klardan. Patlam\u0131\u015f m\u0131s\u0131r ise tam tah\u0131ll\u0131 bir besin oldu\u011fu i\u00e7in lif bak\u0131m\u0131ndan \u00e7ok daha zengin.<\/p>\n Uzmana g\u00f6re, ya\u011f ve tuz miktar\u0131 abart\u0131lmad\u0131\u011f\u0131 s\u00fcrece<\/strong> evde haz\u0131rlanan sade patlam\u0131\u015f m\u0131s\u0131r; hem daha az i\u015flenmi\u015f olmas\u0131 hem de i\u00e7indeki lif sayesinde ba\u011f\u0131rsaktaki yararl\u0131 bakterileri beslemesi a\u00e7\u0131s\u0131ndan cipsten \u00e7ok daha iyi bir alternatif.<\/p>\n \u015eekerli tatl\u0131lar\u0131 b\u0131rakmak \u00e7o\u011fu ki\u015fi i\u00e7in zor olsa da, kuru kay\u0131s\u0131, kuru \u00fcz\u00fcm, hurma gibi kuru meyveler hem tatl\u0131 ihtiyac\u0131n\u0131 kar\u015f\u0131layabiliyor hem de ba\u011f\u0131rsaklara destek oluyor.<\/p>\n Bu g\u0131dalar; lif, vitamin ve do\u011fal \u015feker<\/strong> i\u00e7erikleriyle kan \u015fekerini daha dengeli y\u00fckseltiyor, enerji veriyor ve d\u00fczenli t\u00fcketildiklerinde sindirim sistemine olumlu katk\u0131 sa\u011fl\u0131yor.<\/p>\n Etli makarna soslar\u0131 yerine mercimek ya da nohut gibi bakliyatlar\u0131n kullan\u0131lmas\u0131 da ba\u011f\u0131rsak mikrobiyomu i\u00e7in \u00f6nerilen bir ba\u015fka de\u011fi\u015fiklik.<\/p>\n Bakliyatlar, ba\u011f\u0131rsaktaki bakteriler i\u00e7in adeta \u201cyak\u0131t\u201d olan prebiyotik lifler<\/strong> a\u00e7\u0131s\u0131ndan zengin. Ayn\u0131 zamanda yeme\u011fe bitkisel protein ve hacim ekleyerek daha uzun s\u00fcre tok kalmaya yard\u0131mc\u0131 oluyor.<\/p>\n Paketli ve aromal\u0131 (kaplamal\u0131) kuruyemi\u015fler \u00e7o\u011fu zaman y\u00fcksek miktarda tuz ve \u015feker<\/strong> i\u00e7eriyor. Dr. Xand, bu \u00fcr\u00fcnlerdeki katk\u0131 maddelerinin ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan istenmeyen bir tablo olu\u015fturabilece\u011fini belirtiyor.<\/p>\n Buna kar\u015f\u0131l\u0131k sade badem, f\u0131nd\u0131k, ceviz, f\u0131st\u0131k<\/strong> gibi kuruyemi\u015fler; sa\u011fl\u0131kl\u0131 ya\u011flar ve lif sayesinde hem kalp hem de ba\u011f\u0131rsak dostu at\u0131\u015ft\u0131rmal\u0131klar olarak \u00f6ne \u00e7\u0131k\u0131yor.<\/p>\n Dondurma k\u0131sa s\u00fcreli bir mutluluk verse de, y\u00fcksek \u015feker ve ya\u011f i\u00e7eri\u011fi nedeniyle ba\u011f\u0131rsak mikrobiyomu a\u00e7\u0131s\u0131ndan ideal bir se\u00e7enek de\u011fil.<\/p>\n Uzmana g\u00f6re dondurulmu\u015f meyvelerle haz\u0131rlanan kefirli kar\u0131\u015f\u0131mlar<\/strong>, do\u011fal tatl\u0131l\u0131k, antioksidanlar ve canl\u0131 k\u00fclt\u00fcrler sunarak hem serinletici hem de sindirim sistemi dostu bir alternatif olu\u015fturuyor.<\/p>\n Fermente g\u0131dalar ve probiyotik \u00fcr\u00fcnler konusunda uyar\u0131<\/strong><\/p>\n Kombucha, kimchi, lahana tur\u015fusu gibi fermente g\u0131dalar da ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131 s\u00f6z konusu oldu\u011funda s\u0131k\u00e7a g\u00fcndeme geliyor. Dr. Xand, bu g\u0131dalar\u0131n beslenmede yer alabilece\u011fini ancak t\u00fcm oda\u011f\u0131n bu \u00fcr\u00fcnlere \u00e7evrilmemesi gerekti\u011fini vurguluyor.<\/p>\n Uzman, ba\u011f\u0131rsaklar\u0131 koruman\u0131n en temel yolunun; meyve, sebze ve di\u011fer liften zengin tam g\u0131dalar\u0131n a\u011f\u0131rl\u0131kta oldu\u011fu bir beslenme d\u00fczeni<\/strong> oldu\u011funu hat\u0131rlat\u0131yor.<\/p>\n Takviye kaps\u00fclleri, probiyotik i\u00e7ecekler ve tozlara da temkinli yakla\u015f\u0131lmas\u0131 gerekti\u011fini s\u00f6yleyen Dr. Xand, \u201cBu \u00fcr\u00fcnlerin \u00e7o\u011fu i\u00e7in mucizevi bir etkiyi kan\u0131tlayan g\u00fc\u00e7l\u00fc bilimsel veriler yok. Y\u00fcksek fiyatl\u0131 probiyotik i\u00e7ecekler \u00e7o\u011fu zaman sadece b\u00fct\u00e7enizi zorlar\u201d de\u011ferlendirmesini yap\u0131yor.<\/p>\n Uzmanlara g\u00f6re; \u00e7e\u015fitli, lifli ve m\u00fcmk\u00fcn oldu\u011funca az i\u015flenmi\u015f g\u0131dalardan olu\u015fan bir beslenme d\u00fczeni<\/strong>, ba\u011f\u0131rsak mikrobiyomunu desteklemek i\u00e7in at\u0131lacak en etkili ve s\u00fcrd\u00fcr\u00fclebilir ad\u0131m.<\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" Ba\u011f\u0131rsak mikrobiyomunu g\u00fc\u00e7lendirmek i\u00e7in pahal\u0131 probiyotiklere de\u011fil, mutfakta yapaca\u011f\u0131n\u0131z k\u00fc\u00e7\u00fck de\u011fi\u015fikliklere ihtiya\u00e7 var: Cips yerine patlam\u0131\u015f m\u0131s\u0131r, tatl\u0131 yerine kuru meyve, dondurma yerine kefir ve lifli tam g\u0131dalarla sindirim sistemini korumak m\u00fcmk\u00fcn.<\/p>\n","protected":false},"author":2,"featured_media":655,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[18],"tags":[],"class_list":["post-654","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"yoast_head":"\n\n
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