{"id":11938,"date":"2026-05-12T07:11:16","date_gmt":"2026-05-12T07:11:16","guid":{"rendered":"https:\/\/www.btaytd.org\/web\/?p=11938"},"modified":"2026-05-12T07:11:25","modified_gmt":"2026-05-12T07:11:25","slug":"pusula-dergisi-nisan-2026-sayisi-beslenme-bilimi","status":"publish","type":"post","link":"https:\/\/www.btaytd.org\/web\/tr\/pusula-dergisi-nisan-2026-sayisi-beslenme-bilimi\/","title":{"rendered":"PUSULA DERG\u0130S\u0130 N\u0130SAN 2026 SAYISI- BESLENME B\u0130L\u0130M\u0130"},"content":{"rendered":"\n<p><strong>YORGUNLU\u011eUNUZUN SESS\u0130Z NEDEN\u0130: ANEM\u0130<\/strong><br><strong>KANINIZIN G\u00dcC\u00dc SOFRANIZDA<\/strong><\/p>\n\n\n\n<p>Hayat\u0131n yo\u011fun ya\u015fam temposunun i\u00e7erisinde bir\u00e7ok kez g\u00fcn i\u00e7inde enerjimizin h\u0131zla t\u00fckendi\u011fini hissetti\u011fimiz olmu\u015ftur. Yorgunluk, halsizlik, soluk bir cilt\u2026 \u00c7o\u011fu zaman g\u00fcn\u00fcm\u00fczdeki ya\u015fam tarz\u0131 yo\u011funlu\u011fu, stres veya uykusuzlu\u011fun sonucu sand\u0131\u011f\u0131m\u0131z bu belirtiler, asl\u0131nda sessiz ilerleyen bir sa\u011fl\u0131k sorununun i\u015fareti olabilir: anemi. Do\u011fru beslenme al\u0131\u015fkanl\u0131klar\u0131yla b\u00fcy\u00fck \u00f6l\u00e7\u00fcde \u00f6nlenebilir ve y\u00f6netilebilir bir sa\u011fl\u0131k sorunu olan anemi, ne yaz\u0131k ki \u00e7o\u011fu zaman acele ile ge\u00e7i\u015ftirdi\u011fimiz \u00f6\u011f\u00fcnlerimiz, beslenmemize ay\u0131rd\u0131\u011f\u0131m\u0131z yetersiz zaman ve yanl\u0131\u015f beslenme al\u0131\u015fkanl\u0131klar\u0131 nedeniyle toplumumuzda s\u0131k g\u00f6r\u00fclen sorunlardan biri haline geldi. H\u0131zl\u0131 t\u00fcketilen i\u015flenmi\u015f g\u0131dalar, d\u00fczensiz \u00f6\u011f\u00fcnler ve tek tip beslenme al\u0131\u015fkanl\u0131klar\u0131 anemi riskini gittik\u00e7e artt\u0131rmaktad\u0131r. D\u00fcnya Sa\u011fl\u0131k \u00d6rg\u00fct\u00fc\u2019ne g\u00f6re, d\u00fcnya n\u00fcfusunun yakla\u015f\u0131k d\u00f6rtte biri anemi ile ya\u015f\u0131yor. Peki, anemi sadece \u201ckans\u0131zl\u0131k\u201d m\u0131? Yoksa v\u00fccudun bize anlatt\u0131\u011f\u0131 daha derin bir hik\u00e2ye mi var?<\/p>\n\n\n\n<p>Anemi, kandaki hemoglobin seviyesinin d\u00fc\u015fmesiyle ortaya \u00e7\u0131kar. Hemoglobin, v\u00fccudumuza oksijen ta\u015f\u0131yan hayati bir proteindir. Dolay\u0131s\u0131yla hemoglobin seviyelerimiz d\u00fc\u015ft\u00fc\u011f\u00fcnde h\u00fccrelerimize yeterli oksijen ula\u015famad\u0131\u011f\u0131ndan yorgunluk, t\u00fckenmi\u015flik hissi olu\u015fabilir. Yorgunluk d\u0131\u015f\u0131nda, so\u011fuk hissetmek, sa\u00e7 d\u00f6k\u00fclmesi ve daha k\u0131r\u0131lgan t\u0131rnaklar da anemi belirtilerinden baz\u0131lar\u0131d\u0131r. \u00d6zellikle hamilelikte g\u00f6r\u00fclen demir eksikliklerinde ise \u00e7ok daha ciddi tablolar g\u00f6r\u00fclebilir. Baz\u0131 anemi hastalar\u0131, \u00f6zellikle buz, toprak ya da kire\u00e7 gibi maddeleri yeme iste\u011fi duyabilir. Bu duruma \u201cpika sendromu\u201d denir. Aneminin B12 eksikli\u011fi, folat eksikli\u011fi veya demir eksikli\u011fi gibi bir\u00e7ok t\u00fcr\u00fc olsa da en yayg\u0131n t\u00fcr\u00fc demir eksikli\u011fine ba\u011fl\u0131 olan anemidir.<\/p>\n\n\n\n<p><br><strong>Demir Emilimini Art\u0131rman\u0131n Yollar\u0131<\/strong><\/p>\n\n\n\n<p>Demir, k\u0131rm\u0131z\u0131 kan h\u00fccrelerinin \u00fcretiminde kilit rol oynar. Ancak her demir kayna\u011f\u0131 e\u015fit de\u011fildir: \u00d6rne\u011fin k\u0131rm\u0131z\u0131 et, tavuk, bal\u0131k gibi hayvansal kaynakl\u0131 olan g\u0131dalarda bulunan demir daha kolay emilir. Ispanak, mercimek, nohut, tam tah\u0131llar\u0131n i\u00e7erisinde bulunan bitkisel kaynakl\u0131 demirin ise emilimi daha d\u00fc\u015f\u00fckt\u00fcr. Bu y\u00fczden demir a\u00e7\u0131s\u0131ndan zengin besinleri t\u00fcketmek tek ba\u015f\u0131na yeterli de\u011fildir; \u00f6nemli olan emilimini art\u0131racak \u015fekilde t\u00fcketmektir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>C vitamini ile birlikte t\u00fcketilmeli<\/li>\n<\/ul>\n\n\n\n<p>Portakal, limon, kivi gibi besinler demirin emilimini art\u0131r\u0131r. Ye\u015fil yaprakl\u0131 bir sebze yeme\u011finin \u00fczerine eklenilen limon veya mercimek yeme\u011finin yan\u0131nda limonlu salata t\u00fcketimi m\u00fckemmel bir e\u015fle\u015fmedir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Kalsiyum dengelenmeli<\/li>\n<\/ul>\n\n\n\n<p>S\u00fct ve s\u00fct \u00fcr\u00fcnleri demir emilimini engelleyebilece\u011finden, demir a\u00e7\u0131s\u0131ndan zengin \u00f6\u011f\u00fcnlerle birlikte a\u015f\u0131r\u0131 t\u00fcketilmemelidir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00c7ay ve kahveye dikkat edilmeli<\/li>\n<\/ul>\n\n\n\n<p>\u00c7ay ve kahvenin i\u00e7erisinde bulunan fenolik bile\u015fikler demir emilimini azaltabilir. Bu nedenle yemeklerle birlikte de\u011fil yemekten 1 -2 saat sonra t\u00fcketilmesine \u00f6zen g\u00f6sterilmelidir. \u00d6\u011f\u00fcnlerle birlikte i\u00e7ilen \u00e7ay ve kahve demir emilimini %50 azalt\u0131r.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tah\u0131llar mayaland\u0131r\u0131larak t\u00fcketilmeli<\/li>\n<\/ul>\n\n\n\n<p>Fitatlardan demirin ayr\u0131lmas\u0131n\u0131 sa\u011fayarak demir emilini artt\u0131r\u0131r.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Karbonat kullan\u0131lmamal\u0131<\/li>\n<\/ul>\n\n\n\n<p>Kurubaklagillerin \u00e7abuk pi\u015fmesi i\u00e7in suyuna eklenen karbonat demir emilimini azalt\u0131r.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Yumurtan\u0131n pi\u015fme s\u00fcresine dikkat edilmeli<\/li>\n<\/ul>\n\n\n\n<p>Yumurta sar\u0131s\u0131 \u00e7i\u011f olarak t\u00fcketilmemeli. Pi\u015firme s\u00fcresi 5-8 dk aral\u0131\u011f\u0131nda olmal\u0131d\u0131r. Etraf\u0131nda ol\u015fan ye\u015fil halka demir-s\u00fclf\u00fcr halkas\u0131d\u0131r ve demir emilimini azalt\u0131r.<\/p>\n\n\n\n<p><strong>Anemiyle Sava\u015fan S\u00fcper Besinler<\/strong><\/p>\n\n\n\n<p>Yorgunlukla ba\u015f etmeye \u00e7al\u0131\u015f\u0131rken \u00e7\u00f6z\u00fcm bazen sand\u0131\u011f\u0131n\u0131zdan daha yak\u0131n olabilir: mutfa\u011f\u0131n\u0131zda! Anemi ile m\u00fccadelede do\u011fru besinleri se\u00e7mek, enerji seviyenizi y\u00fckseltmenin en do\u011fal yollar\u0131ndan biridir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Demir Deposu: K\u0131rm\u0131z\u0131 Et<\/li>\n<\/ul>\n\n\n\n<p>K\u0131rm\u0131z\u0131 et, \u201chem demir\u201d ad\u0131 verilen ve v\u00fccut taraf\u0131ndan kolayca emilen bir demir t\u00fcr\u00fc i\u00e7erir. \u00d6zellikle demir eksikli\u011fine ba\u011fl\u0131 anemide olduk\u00e7a etkilidir. Haftada birka\u00e7 kez dengeli t\u00fcketildi\u011finde g\u00fc\u00e7l\u00fc bir destek sa\u011flar.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bitkisel G\u00fc\u00e7: Ispanak<\/li>\n<\/ul>\n\n\n\n<p>Ispanak, demir a\u00e7\u0131s\u0131ndan zengin olmas\u0131n\u0131n yan\u0131 s\u0131ra folik asit de i\u00e7erir. Ancak bitkisel demirin emilimi daha d\u00fc\u015f\u00fckt\u00fcr; bu y\u00fczden yan\u0131nda C vitamini almak \u00f6nemlidir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Emilim Art\u0131r\u0131c\u0131: C Vitamini<\/li>\n<\/ul>\n\n\n\n<p>Portakal, limon, kivi gibi C vitamini y\u00f6n\u00fcnden zengin besinler, demirin ba\u011f\u0131rsaklardan emilimini art\u0131r\u0131r. \u00d6rne\u011fin \u0131spanak yeme\u011finin yan\u0131nda bir bardak portakal suyu harika bir kombinasyon olabilir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Protein ve Demir Kayna\u011f\u0131: Mercimek<\/li>\n<\/ul>\n\n\n\n<p>Mercimek, hem bitkisel protein hem de demir a\u00e7\u0131s\u0131ndan olduk\u00e7a zengindir. \u00d6zellikle vejetaryenler i\u00e7in \u00f6nemli bir alternatiftir.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tatl\u0131 Destek: Pekmez<\/li>\n<\/ul>\n\n\n\n<p>Pekmez, geleneksel mutfa\u011f\u0131m\u0131z\u0131n en g\u00fc\u00e7l\u00fc demir kaynaklar\u0131ndan biridir. Sabah kahvalt\u0131lar\u0131nda t\u00fcketildi\u011finde enerji verir ve kan yap\u0131m\u0131na destek olur.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u00fc\u00e7\u00fck Ama G\u00fc\u00e7l\u00fc: Kuruyemi\u015fler<\/li>\n<\/ul>\n\n\n\n<p>Badem, kaju ve kabak \u00e7ekirde\u011fi gibi kuruyemi\u015fler demir ve sa\u011fl\u0131kl\u0131 ya\u011flar i\u00e7erir. Ara \u00f6\u011f\u00fcnlerde t\u00fcketildi\u011finde hem tok tutar hem de besin deste\u011fi sa\u011flar.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B12 Kayna\u011f\u0131: Yumurta<\/li>\n<\/ul>\n\n\n\n<p>Yumurta, \u00f6zellikle B12 vitamini a\u00e7\u0131s\u0131ndan zengindir. B12 eksikli\u011fine ba\u011fl\u0131 aneminin \u00f6nlenmesinde \u00f6nemli rol oynar.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pekmez: \u00d6zellikle \u00fcz\u00fcm pekmezi, do\u011fal demir kayna\u011f\u0131d\u0131r.<\/li>\n<\/ul>\n\n\n\n<p>Tabi ki hi\u00e7bir besin tek ba\u015f\u0131na mucizeler yaratamaz, her lokma v\u00fccudumuza bir mesajd\u0131r. Biz ona ne verirsek, o da bize onu yans\u0131t\u0131r.<\/p>\n\n\n\n<p><strong>Do<\/strong><strong>\u011fa KASAP<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>YORGUNLU\u011eUNUZUN SESS\u0130Z NEDEN\u0130: ANEM\u0130KANINIZIN G\u00dcC\u00dc SOFRANIZDA Hayat\u0131n yo\u011fun ya\u015fam temposunun i\u00e7erisinde bir\u00e7ok kez g\u00fcn i\u00e7inde enerjimizin h\u0131zla t\u00fckendi\u011fini hissetti\u011fimiz olmu\u015ftur. Yorgunluk, halsizlik, soluk bir cilt\u2026 \u00c7o\u011fu zaman g\u00fcn\u00fcm\u00fczdeki ya\u015fam tarz\u0131 yo\u011funlu\u011fu, stres veya uykusuzlu\u011fun sonucu sand\u0131\u011f\u0131m\u0131z bu belirtiler, asl\u0131nda sessiz ilerleyen bir sa\u011fl\u0131k sorununun i\u015fareti olabilir: anemi. Do\u011fru beslenme al\u0131\u015fkanl\u0131klar\u0131yla b\u00fcy\u00fck \u00f6l\u00e7\u00fcde \u00f6nlenebilir ve y\u00f6netilebilir<\/p>\n<div class=\"read-more\"><a href=\"https:\/\/www.btaytd.org\/web\/tr\/pusula-dergisi-nisan-2026-sayisi-beslenme-bilimi\/\" title=\"Read More\">Read More<\/a><\/div>\n","protected":false},"author":8,"featured_media":11939,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44,94,88],"tags":[],"class_list":{"0":"post-11938","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-alt-kurullar","8":"category-fotograflar","9":"category-haberler"},"_links":{"self":[{"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/posts\/11938"}],"collection":[{"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/comments?post=11938"}],"version-history":[{"count":1,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/posts\/11938\/revisions"}],"predecessor-version":[{"id":11940,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/posts\/11938\/revisions\/11940"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/media\/11939"}],"wp:attachment":[{"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/media?parent=11938"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/categories?post=11938"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.btaytd.org\/web\/wp-json\/wp\/v2\/tags?post=11938"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}