{"id":5879,"date":"2020-03-30T13:02:31","date_gmt":"2020-03-30T13:02:31","guid":{"rendered":"https:\/\/www.mapfre.com.tr\/blog\/?p=5879"},"modified":"2024-09-18T11:59:25","modified_gmt":"2024-09-18T11:59:25","slug":"bagisiklik-sistemini-guclendirmek-icin-neler-yapmalisiniz","status":"publish","type":"post","link":"https:\/\/www.mapfre.com.tr\/blog\/dusle\/bagisiklik-sistemini-guclendirmek-icin-neler-yapmalisiniz\/","title":{"rendered":"Ba\u011f\u0131\u015f\u0131kl\u0131k Sistemini G\u00fc\u00e7lendirmek \u0130\u00e7in Neler Yapmal\u0131s\u0131n\u0131z?"},"content":{"rendered":"\n

Grip, nezle olarak da bilinen so\u011fuk alg\u0131nl\u0131\u011f\u0131, hatta son g\u00fcnlerde d\u00fcnyan\u0131n g\u00fcndeminde olan koronavir\u00fcs\u2026 T\u00fcm bu hastal\u0131klardan korunmak i\u00e7in ki\u015fisel hijyene dikkat etmek elbette \u00f6nemli, ama v\u00fccudunuza girebilecek zararl\u0131 mikrop ve bakterilerle sava\u015fmak i\u00e7in g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sisteminiz olmas\u0131 da \u015fart! Peki, hastal\u0131klara kar\u015f\u0131 daha diren\u00e7li olabilmek i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131k sistemi nas\u0131l g\u00fc\u00e7lenir?
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Do\u011fru Beslenme \u015eart<\/strong><\/h2>\n\n\n\n

V\u00fccudunuzun sa\u011fl\u0131kl\u0131 olmas\u0131 ve d\u0131\u015far\u0131dan gelen tehditlerle sava\u015fabilmesi i\u00e7in baz\u0131 vitamin ve minerallere ihtiyac\u0131 var. Bildi\u011finiz \u00fczere bu i\u00e7erikleri beslenme sayesinde v\u00fccudumuza al\u0131yoruz.
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C Vitamini<\/strong><\/h3>\n\n\n\n

Mevsimsel hastal\u0131klar\u0131 ge\u00e7irdi\u011fimizde akl\u0131m\u0131za ilk gelenler portakal, mandalina, limon gibi meyveler oluyor. Evet, pek \u00e7o\u011fumuzun bildi\u011fi gibi C vitamini i\u00e7eren meyve ve sebzeler, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiren besinler. Bunun nedeni ise v\u00fccuttaki di\u011fer vitamin ve minerallerin emilimini kolayla\u015ft\u0131rmas\u0131.
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Mandalina, portakal, greyfurt gibi turun\u00e7gil ailesi \u00fcyelerinin yan\u0131 s\u0131ra kivi, \u00e7ilek, k\u0131rm\u0131z\u0131biber, ye\u015filbiber, ananas, ku\u015fburnu, yaban mersini, mango, karnabahar, Br\u00fcksel lahanas\u0131, maydanoz, domates ve bezelye de C vitamini bak\u0131m\u0131ndan zengin meyve ve sebzeler.
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D Vitamini<\/strong><\/h3>\n\n\n\n

Kendinizi hep yorgun hissediyorsan\u0131z sebebi D vitamini eksikli\u011fi<\/a> olabilir. Tabii ki bu konuda net bir tan\u0131 i\u00e7in hekiminize dan\u0131\u015fman\u0131z gerekti\u011fini not d\u00fc\u015felim.
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\u0130mm\u00fcn sisteme destek veren D vitaminini g\u00fcne\u015f \u0131\u015f\u0131nlar\u0131n\u0131n yan\u0131 s\u0131ra bal\u0131k ya\u011f\u0131 ve somon, uskumru gibi ya\u011fl\u0131 bal\u0131klar, s\u00fct ve s\u00fct \u00fcr\u00fcnleri, yumurta, tavuk ve s\u0131\u011f\u0131r ci\u011feri, mantar, tah\u0131l \u00fcr\u00fcnleri, maydanoz, portakal gibi besinlerden de alabilirsiniz.
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A Vitamini<\/strong><\/h3>\n\n\n\n

V\u00fccudun hastal\u0131klara kar\u015f\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k olu\u015fturmas\u0131nda yard\u0131mc\u0131 olan A vitamini i\u00e7eren besinler de \u201cBa\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 g\u00fc\u00e7lendirmek i\u00e7in ne yemeliyiz?\u201d sorusunun cevaplar\u0131ndan.
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Bal\u0131k ya\u011f\u0131, karaci\u011fer, s\u00fct ve s\u00fct \u00fcr\u00fcnleri, yumurta, havu\u00e7, bal kaba\u011f\u0131, kay\u0131s\u0131, \u015feftali, \u0131spanak, maydanoz, mercimek, brokoli, p\u0131rasa, paz\u0131, bezelye, kavun ve patates A vitamini a\u00e7\u0131s\u0131ndan zengin besinler.
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E Vitamini<\/strong><\/h3>\n\n\n\n

H\u00fccrelere zarar verebilecek maddeleri temizleme konusunda g\u00f6revli olan antioksidan bak\u0131m\u0131ndan zengin E vitamini de ba\u011f\u0131\u015f\u0131kl\u0131k sistemi g\u00fc\u00e7lendiren vitaminler aras\u0131nda.
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Somon, baklagiller, \u0131spanak, brokoli ve maydanoz gibi ye\u015fil yaprakl\u0131 sebzeler; zeytinya\u011f\u0131 gibi bitkisel ya\u011flar; badem, f\u0131nd\u0131k, ay \u00e7ekirde\u011fi gibi kuru yemi\u015fler ile muz, kivi gibi meyveler E vitamini i\u00e7eren besinlerden.
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K Vitamini<\/strong><\/h3>\n\n\n\n

Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n g\u00fc\u00e7lenmesinde etkili olan protein ve enzimlerin g\u00f6revlerini yerine getirmesine yard\u0131mc\u0131 olan K vitamini y\u00f6n\u00fcnden zengin besinler de hastal\u0131klardan korunmak i\u00e7in \u00f6nemli.
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S\u00fct ve s\u00fct \u00fcr\u00fcnleri, k\u0131rm\u0131z\u0131 et, bal\u0131k, tavuk, karaci\u011fer, \u0131spanak ve paz\u0131 gibi ye\u015fil yaprakl\u0131 sebzeler, baklagiller, nar, \u00e7ilek, domates K vitamini i\u00e7eren besinler aras\u0131nda.
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\"Ba\u011f\u0131\u015f\u0131kl\u0131k<\/figure>\n\n\n\n

B12 Vitamini<\/strong><\/h3>\n\n\n\n

G\u00f6revlerinden biri h\u00fccreleri yenilemek olan B12 vitamini bak\u0131m\u0131ndan zengin besinler sayesinde imm\u00fcn sistemi g\u00fc\u00e7lendirmek m\u00fcmk\u00fcn!
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Et ve s\u00fct \u00fcr\u00fcnlerinde bulunan B12 vitaminini k\u0131rm\u0131z\u0131 et, bal\u0131k, tavuk, s\u00fct, peynir ve yumurtan\u0131n yan\u0131 s\u0131ra b\u00f6brek ve karaci\u011fer t\u00fcketerek de alabilirsiniz.
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Selenyum<\/strong><\/h3>\n\n\n\n

Hem enfeksiyonlara kar\u015f\u0131 diren\u00e7 g\u00f6sterme konusunda hem de var olan hastal\u0131\u011f\u0131n iyile\u015fme s\u00fcrecinde katk\u0131 sa\u011flayan bir element selenyum.
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K\u0131rm\u0131z\u0131 et, hindi ve tavuk eti, bal\u0131k, ay \u00e7ekirde\u011fi, yumurta, sar\u0131msak, mantar ve tah\u0131llar selenyum i\u00e7eren besinler aras\u0131nda.
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\u00c7inko<\/strong><\/h3>\n\n\n\n

Hastal\u0131klara kar\u015f\u0131 diren\u00e7li olma konusunda ba\u011f\u0131\u015f\u0131kl\u0131k sistemine yard\u0131mc\u0131 olan bir di\u011fer element ise \u00e7inko.
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K\u0131rm\u0131z\u0131 et, tavuk, bal\u0131k ve di\u011fer deniz \u00fcr\u00fcnleri, s\u00fct ve s\u00fct \u00fcr\u00fcnleri, ku\u015fkonmaz, \u0131spanak gibi ye\u015fil yaprakl\u0131 g\u0131dalar, avokado, mantar, ye\u015fil mercimek ve kaju, badem, yer f\u0131st\u0131\u011f\u0131, ay \u00e7ekirde\u011fi gibi kuru yemi\u015fler \u00e7inko alman\u0131z\u0131 sa\u011flayacak besinlerden.
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Probiyotikler<\/strong><\/h3>\n\n\n\n

Son d\u00f6nemlerde adlar\u0131n\u0131 s\u0131kl\u0131kla duydu\u011funuza eminiz. Evet, ger\u00e7ekten de probiyotikler<\/a> ba\u011f\u0131\u015f\u0131kl\u0131k sistemi i\u00e7in olduk\u00e7a \u00f6nemli. Yani ba\u011f\u0131rsaktaki yararl\u0131 bakterilerin say\u0131s\u0131n\u0131 art\u0131ran ve ba\u011f\u0131rsak floras\u0131n\u0131 zenginle\u015ftiren probiyotikleri t\u00fcketmek de \u201cBa\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmek i\u00e7in ne yapmal\u0131?\u201d sorusunun cevaplar\u0131ndan biri.
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Tur\u015fu gibi fermente g\u0131dalar, yo\u011furt, kefir, \u015falgam ve boza gibi ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiren i\u00e7ecekler, tarhana ve sirke, probiyotik i\u00e7eren besinler aras\u0131nda yer al\u0131yor.
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Prebiyotikler<\/strong><\/h3>\n\n\n\n

Probiyotikler \u00f6nemli, ama onlar\u0131n beslenmesini sa\u011flayan prebiyotik bak\u0131m\u0131ndan zengin besinleri de listenize eklemeniz \u015fart!
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Arpa ve yulaf, keten tohumu, ceviz, badem, kereviz, ku\u015fkonmaz, p\u0131rasa, yer elmas\u0131, enginar, bamya, kuru baklagiller, muz, \u00e7ilek, domates, zeytin, elma ve \u00e7i\u011f t\u00fcketilecek so\u011fan, sar\u0131msak, prebiyotik bak\u0131m\u0131ndan zengin besinler.
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Her G\u00fcn Yeterli Miktarda Su T\u00fcketti\u011finize Emin Olun<\/strong><\/h2>\n\n\n\n

Ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fc\u00e7lendirici yiyecekleri sizinle payla\u015ft\u0131k. Peki, sadece bunlar\u0131 t\u00fcketmek imm\u00fcn sistemin g\u00fc\u00e7l\u00fc olmas\u0131 i\u00e7in yeterli mi? Hay\u0131r; do\u011fru beslenmek \u00f6nemli oranda etkili olsa da sadece beslenmeyi d\u00fczenlemek g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k i\u00e7in yeterli de\u011fil. \u00d6rne\u011fin, yeterli miktarda su t\u00fcketmek de ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiren \u015feylerden bir di\u011feri!
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V\u00fccuttaki zararl\u0131 maddelerin h\u0131zl\u0131 bir \u015fekilde at\u0131lmas\u0131n\u0131 sa\u011flayan ve bu sayede ba\u011f\u0131\u015f\u0131kl\u0131k sistemine destek sa\u011flayan su t\u00fcketimi, i\u00e7 organlar\u0131m\u0131z\u0131n sa\u011fl\u0131kl\u0131 bir \u015fekilde \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flamak i\u00e7in de \u00f6nemli. Bu noktada akl\u0131n\u0131zda \u201cG\u00fcnde ka\u00e7 litre su i\u00e7meliyim?\u201d sorusu belirebilir.
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Bir yeti\u015fkinin g\u00fcnde i\u00e7mesi gereken su miktar\u0131 pek \u00e7ok uzmana g\u00f6re 2-2,5 litre aras\u0131nda olsa da ideal miktar; cinsiyet, kilo, ya\u015f gibi pek \u00e7ok unsura g\u00f6re de\u011fi\u015fkenlik g\u00f6sterir. \u0130\u00e7meniz gereken miktar\u0131, online uygulamalar sayesinde ya da doktorunuza dan\u0131\u015farak \u00f6\u011frenebilirsiniz.<\/p>\n\n\n\n

\"Ba\u011f\u0131\u015f\u0131kl\u0131k<\/figure>\n\n\n\n

D\u00fczenli Olarak Egzersiz Yap\u0131n<\/strong><\/h2>\n\n\n\n

D\u00fczenli bir \u015fekilde hafif egzersizler yapmak kaslar\u0131n\u0131z\u0131n rahatlamas\u0131n\u0131 sa\u011flar, stres seviyesini d\u00fc\u015f\u00fcr\u00fcr ve terleyerek v\u00fccudunuzdaki toksik maddeleri atman\u0131za yard\u0131mc\u0131 olur. Hem zararl\u0131 maddelerin at\u0131lmas\u0131 hem de stres seviyesinin d\u00fc\u015fmesi, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 destekleyici niteliktedir. \u00c7\u00fcnk\u00fc stres seviyesinin y\u00fckseldi\u011fi durumlarda v\u00fccudumuz, imm\u00fcn sisteme ek y\u00fck bindiren hormonlar \u00fcretebilir. Durum b\u00f6yle olunca da ba\u011f\u0131\u015f\u0131kl\u0131k sistemi, as\u0131l sava\u015fmas\u0131 gereken zararl\u0131 mikroorganizmalarla yeterince sava\u015famayabilir.
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Uyku D\u00fczeninize Dikkat Edin<\/strong><\/h2>\n\n\n\n

D\u00fczensiz ya da yetersiz uyuman\u0131n olumsuz yan\u0131, sadece sabah kalkt\u0131\u011f\u0131n\u0131zda halsiz hissetmeniz de\u011fil! Yeterli uyumad\u0131\u011f\u0131n\u0131zda ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7s\u00fcz k\u0131lan \u015feylerden birini de istemeden yapm\u0131\u015f oluyorsunuz. \u00c7\u00fcnk\u00fc kaliteli uyku, h\u00fccrelerinizin yenilenmesi i\u00e7in olduk\u00e7a \u00f6nemli. G\u00fcnde 7-8 saat uyudu\u011funuza emin olmal\u0131s\u0131n\u0131z!
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K\u00f6t\u00fc Al\u0131\u015fkanl\u0131klar\u0131n\u0131za Veda Edin<\/strong><\/h2>\n\n\n\n

T\u00fct\u00fcn ve y\u00fcksek miktarda alkol t\u00fcketmek gibi k\u00f6t\u00fc al\u0131\u015fkanl\u0131klar, v\u00fccudunuzda bulunan ve zararl\u0131 maddelerle sava\u015fan antikorlara zarar verebilir. Bu durum, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n d\u00fc\u015fmesine neden olabilir. K\u0131sacas\u0131 ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirme y\u00f6ntemlerinden biri, sigara ve alkol gibi k\u00f6t\u00fc al\u0131\u015fkanl\u0131klardan uzak durmak. E\u011fer siz de sigaray\u0131 b\u0131rakmak istiyor, ama nereden ba\u015flayaca\u011f\u0131n\u0131z\u0131 bilmiyorsan\u0131z sigara b\u0131rakma \u00f6nerilerini<\/a> s\u0131ralad\u0131\u011f\u0131m\u0131z yaz\u0131m\u0131z\u0131 okuman\u0131z\u0131 tavsiye ederiz.
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Hijyene \u00d6nem Verin<\/strong><\/h2>\n\n\n\n

Biliyorsunuz, koronavir\u00fcs\u00fcnden korunma yollar\u0131ndan<\/a> en \u00f6nemlisi hijyene \u00f6nem vermek! Ellerinizi s\u0131k s\u0131k y\u0131kamak, dezenfektan kullanmak ve kirli ellerinizi a\u011fz\u0131n\u0131za, burnunuza ve g\u00f6z\u00fcn\u00fcze s\u00fcrmemek vir\u00fcslerin v\u00fccudunuza girmesini engeller. Dolay\u0131s\u0131yla ba\u011f\u0131\u015f\u0131kl\u0131k sisteminiz yo\u011fun bir vir\u00fcs sald\u0131r\u0131s\u0131na maruz kalmaz.
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\"Ba\u011f\u0131\u015f\u0131kl\u0131k<\/figure>\n\n\n\n

Doktorunuzun \u00d6nerilerine Uyun<\/strong><\/h2>\n\n\n\n

Yap\u0131lan testler sonras\u0131nda doktorunuzun \u00f6nerdi\u011fi vitaminleri d\u00fczenli almak ve doktorunuzun yapman\u0131z ya da uzak durman\u0131z gerekti\u011fi y\u00f6n\u00fcnde yapt\u0131\u011f\u0131 \u00f6nerilere uymak, hastal\u0131klardan korunmak i\u00e7in olduk\u00e7a \u00f6nemli. Bu noktada \u00f6zellikle k\u0131\u015f aylar\u0131nda ve mevsim ge\u00e7i\u015flerinde yap\u0131lan bir hataya da dikkat \u00e7ekmek isteriz: Bilin\u00e7siz antibiyotik al\u0131m\u0131! 
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Antibiyotik, zararl\u0131 bakteriler nedeniyle olu\u015fabilecek sa\u011fl\u0131k sorunlar\u0131na \u00e7\u00f6z\u00fcm sunar ve kesinlikle doktor \u00f6nerisiyle kullan\u0131lmal\u0131d\u0131r. Doktor \u00f6nerisi olmadan kullan\u0131lan antibiyotikler yararl\u0131 bakterilerin \u00f6lmesine ve dolay\u0131s\u0131yla ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin g\u00fc\u00e7s\u00fczle\u015fmesine neden olabilir.
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MAPFRE Sigorta, Sa\u011fl\u0131k Sigortas\u0131 ile Yan\u0131n\u0131zda<\/strong><\/h2>\n\n\n\n

Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirme yollar\u0131n\u0131 uzun uzun anlatt\u0131k. Bu \u00f6nerileri uygulad\u0131\u011f\u0131n\u0131z halde s\u0131k s\u0131k hasta oluyor, kendinizi halsiz hissediyorsan\u0131z kesinlikle bir hekime ba\u015fvurman\u0131z\u0131 \u00f6neririz.
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MAPFRE Sigorta, \u00f6zel sa\u011fl\u0131k sigortalar\u0131 ile yan\u0131n\u0131zda! Poli\u00e7enizde belirtilen teminatlar ve limitler d\u00e2hilinde istedi\u011finiz \u00f6zel hastanede, s\u0131ra beklemeden muayene olabilmenizi sa\u011flayan sa\u011fl\u0131k sigortas\u0131 \u00fcr\u00fcnlerimiz hakk\u0131nda bilgi almak i\u00e7in size en yak\u0131n acentemizle<\/a> g\u00f6r\u00fc\u015febilirsiniz.
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Sa\u011fl\u0131kl\u0131 g\u00fcnler dileriz!
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G\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi, hastal\u0131klardan korunmak i\u00e7in en \u00f6nemli kriterlerden! Peki, ama ba\u011f\u0131\u015f\u0131kl\u0131k sistemi nas\u0131l g\u00fc\u00e7lendirilir? Cevab\u0131 yaz\u0131m\u0131zda.<\/p>\n","protected":false},"author":3,"featured_media":5910,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[886,1972],"tags":[899,901],"class_list":["post-5879","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dusle","category-iyi-yasam-dusle","tag-ipucu","tag-saglik"],"_links":{"self":[{"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/posts\/5879","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/comments?post=5879"}],"version-history":[{"count":7,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/posts\/5879\/revisions"}],"predecessor-version":[{"id":6171,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/posts\/5879\/revisions\/6171"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/media\/5910"}],"wp:attachment":[{"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/media?parent=5879"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/categories?post=5879"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mapfre.com.tr\/blog\/wp-json\/wp\/v2\/tags?post=5879"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}