{"id":12833,"date":"2019-10-30T12:18:48","date_gmt":"2019-10-30T09:18:48","guid":{"rendered":"https:\/\/iletim.istanbul.edu.tr\/?p=12833"},"modified":"2019-12-25T13:48:52","modified_gmt":"2019-12-25T10:48:52","slug":"sinav-donemlerinde-dogru-beslenme","status":"publish","type":"post","link":"https:\/\/iletim.istanbul.edu.tr\/index.php\/2019\/10\/30\/sinav-donemlerinde-dogru-beslenme\/","title":{"rendered":"S\u0131nav D\u00f6nemlerinde Do\u011fru Beslenme"},"content":{"rendered":"

Merve Da\u011fl\u0131
\n<\/strong>Foto\u011fraf: Hasan Erdem Y\u0131ld\u0131r\u0131m<\/strong><\/p>\n

S\u0131nav d\u00f6neminde ya\u015fanan yo\u011fun stres ile geli\u015fen yeme bozukluklar\u0131 beraberinde, kilo kayb\u0131 veya a\u015f\u0131r\u0131 kilo alma, mide bulant\u0131s\u0131, ba\u015f d\u00f6nmesi ve konsantrasyon bozuklu\u011fu gibi bir\u00e7ok rahats\u0131zl\u0131\u011fa sebep olabilir. Bu rahats\u0131zl\u0131klar\u0131n \u00f6n\u00fcne ge\u00e7mek, ba\u015far\u0131 ve motivasyonu artt\u0131rmak i\u00e7in uyulmas\u0131 gereken \u2018\u2019Do\u011fru Beslenme \u015eekilleri\u2019\u2019 hakk\u0131nda, \u0130stanbul \u00dcniversitesi mezunlar\u0131ndan Diyetisyen Merve Saruhan ile konu\u015ftuk. \"\"<\/p>\n

S\u0131nav D\u00f6neminde Ba\u015far\u0131l\u0131 Olmak \u0130\u00e7in Do\u011fru Beslenme \u015eart<\/strong><\/p>\n

Bu d\u00f6nemde hem fiziksel ve ruhsal sa\u011fl\u0131\u011f\u0131 olumlu etkilemek hem de stresin etkilerini azaltmak i\u00e7in yeterli ve dengeli beslenmenin \u00e7ok \u00f6nemli oldu\u011funu belirten Diyetisyen Merve Saruhan, \u2018\u2019T\u00fcm besin gruplar\u0131n\u0131n belirli oranlarda her \u00f6\u011f\u00fcnde al\u0131nd\u0131\u011f\u0131 bu beslenme tarz\u0131yla s\u0131nav d\u00f6nemindeki ba\u015far\u0131 desteklenir. Beyin fonksiyonlar\u0131n\u0131n desteklenmesi, ders \u00e7al\u0131\u015f\u0131rken odaklanman\u0131n artmas\u0131, s\u0131navlarda dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131n\u0131n \u00f6n\u00fcne ge\u00e7ilebilmesi i\u00e7in mutlaka kahvalt\u0131 \u00f6\u011f\u00fcn\u00fcn\u00fcn yap\u0131lmas\u0131 gerekir.\u2019\u2019 dedi. Beslenmede kahvalt\u0131n\u0131n \u00f6nemine de\u011finen Saruhan, \u2018\u2019Gece boyunca v\u00fccut, besinlerden sa\u011flad\u0131\u011f\u0131 enerjinin neredeyse t\u00fcm\u00fcn\u00fc kullan\u0131r. Bu durumda sabah kahvalt\u0131s\u0131 yap\u0131lmad\u0131\u011f\u0131 zaman, beyin fonksiyonlar\u0131 i\u00e7in yeterli enerji olu\u015fmayaca\u011f\u0131ndan, alg\u0131da azalma, yorgunluk ve ba\u015f a\u011fr\u0131s\u0131 g\u00f6r\u00fclebilir. Yani hem s\u0131nav sabahlar\u0131 hem de s\u0131nava haz\u0131rl\u0131k d\u00f6nemi boyunca kahvalt\u0131 \u00f6\u011f\u00fcn\u00fc b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r. Bu y\u00fczden g\u00fcne, protein i\u00e7eri\u011fi y\u00fcksek (yumurta, peynir, ceviz, yulaf, s\u00fct i\u00e7eren) ve kompleks karbonhidratlarla (beyaz ekmek yerine tam bu\u011fday ekme\u011fi gibi) desteklenmi\u015f bir kahvalt\u0131 ile ba\u015flamak \u00f6nemlidir.\u2019\u2019 dedi.<\/p>\n

\u2018\u2019Sa\u011fl\u0131kl\u0131 Besinlere Ula\u015fmak Zor De\u011fil\u2019\u2019<\/strong><\/p>\n

Saruhan, yo\u011fun s\u0131nav temposunda beslenmeye ayr\u0131lan s\u00fcre k\u0131s\u0131tl\u0131 oldu\u011fu gibi \u00f6\u011frencilerin sa\u011fl\u0131kl\u0131 besinlere ula\u015fma se\u00e7eneklerinin de olduk\u00e7a az oldu\u011funu fakat bu besinlere ula\u015fman\u0131n d\u00fc\u015f\u00fcn\u00fcld\u00fc\u011f\u00fc kadar zor olmad\u0131\u011f\u0131n\u0131 vurgulad\u0131. Artan karbonhidrat ve kafein t\u00fcketimini engellemek i\u00e7in alternatif se\u00e7eneklerin fark edilmesi gerekti\u011fini belirten Saruhan, \u2018\u2019\u00d6\u011frencilerin bu d\u00f6nemde, d\u0131\u015far\u0131da ge\u00e7irdikleri vakit i\u00e7inde okul veya yurtlar\u0131n civar\u0131ndaki fast food restoranlar yerine, okula ait olan yemekhane hizmetinden faydalanmalar\u0131, sa\u011fl\u0131kl\u0131 besine ula\u015fmalar\u0131 a\u00e7\u0131s\u0131ndan hem ucuz hem iyi bir se\u00e7enek olacakt\u0131r. Ak\u015fam \u00f6\u011f\u00fcnlerinde mutlaka evlerinde pi\u015firilen sa\u011fl\u0131kl\u0131 besinler (\u0131spanak, enginar, fasulye ve pancar gibi) t\u00fcketmelerini tavsiye ediyorum. Her besin \u00f6gesini i\u00e7inde bar\u0131nd\u0131ran \u00f6\u011fle ve ak\u015fam \u00f6\u011f\u00fcn\u00fc, bu iki \u00f6\u011f\u00fcn aras\u0131nda kan \u015fekerini dengede tutmak i\u00e7in bir ara \u00f6\u011f\u00fcn, yatmadan 2 saat \u00f6nce de mutlaka vitamin ve mineral a\u00e7\u0131s\u0131ndan zengin ve dengeli besinlerle (yaban mersini, kuru \u00fcz\u00fcm, portakal, mandalina) bir ara \u00f6\u011f\u00fcn yap\u0131lmal\u0131d\u0131r. Zihni a\u00e7\u0131k tutmak ve konsantrasyonu artt\u0131rmak i\u00e7in de haftada en az iki kez Omega 3 (somon ve di\u011fer deniz \u00fcr\u00fcnleri) al\u0131m\u0131 ve kahvalt\u0131da her g\u00fcn 2 tam ceviz t\u00fcketimi yeterli olacakt\u0131r.\u2019\u2019 dedi.<\/p>\n

\"\"<\/p>\n

\u2018\u2019\u0130\u00e7ecekler Konusunda Dikkatli Olmak Gerekiyor\u2019\u2019<\/strong><\/p>\n

Bu d\u00f6nemde \u00f6\u011frenciler, geceleri uykuyu kontrol alt\u0131na almak ya da s\u0131nav aralar\u0131nda dikkati artt\u0131rmak i\u00e7in bol miktarda kahve t\u00fcketiyorlar. \u00d6\u011frencileri, yayg\u0131n olan bu al\u0131\u015fkanl\u0131k konusunda uyaran Saruhan, \u2018\u2019Uyar\u0131c\u0131 bir etki sa\u011flay<\/span>abilmek i\u00e7in \u00e7ay ve kahve yerine kar\u0131\u015f\u0131k bitki \u00e7aylar\u0131 t\u00fcketilmelidir. Ye\u015fil \u00e7ay ve Mate \u00e7ay\u0131 bir miktar kafein i\u00e7ermesi nedeniyle canl\u0131l\u0131k vererek uykuyu geciktirir ve zihnin a\u00e7\u0131lmas\u0131na da yard\u0131mc\u0131 olur. Ye\u015fil \u00e7ay ve Mate \u00e7ay\u0131 kar\u0131\u015f\u0131m\u0131n\u0131n i\u00e7ine karanfil de eklenebilir. Karanfil, manganez ve magnezyum i\u00e7erdi\u011finden v\u00fccuda din\u00e7lik veren bir bitkidir. Ayn\u0131 zamanda bu kar\u0131\u015f\u0131ma, \u00e7ubuk tar\u00e7\u0131n ve limon da eklenerek kan \u015fekeri dengesi sa\u011flan\u0131r ve antioksidan takviyesi sa\u011flanm\u0131\u015f olur. Bu \u015fekilde sa\u011fl\u0131kl\u0131 bir alternatif olu\u015fturulabilir.\u2019\u2019 dedi.<\/span><\/p>\n

\u2018\u2019Dengeli Beslenme ve Hareket Ba\u015far\u0131n\u0131n Anahtar\u0131\u2019\u2019<\/strong><\/p>\n

S\u0131nav d\u00f6neminde uyulmas\u0131 gereken \u2018\u2019Do\u011fru Beslenme \u015eekilleri\u2019\u2019 hakk\u0131nda \u0130letim\u2019e konu\u015fan Diyetisyen Merve Saruhan, bu d\u00f6nemde dengeli ve do\u011fru beslenme kadar hareketin de \u00f6nemini vurgulad\u0131 ve s\u00f6zlerini, \u2018\u2019Bu s\u00fcre\u00e7te stresin de etkisiyle hormonal d\u00fczen de\u011fi\u015fti\u011fi i\u00e7in s\u00f6yledi\u011fim bu \u00f6nerilere uyum sa\u011flamak zor olabiliyor. Yine de dikkat edilmesi gereken \u015feyler \u00f6n planda tutularak hatta bunlara ek olarak g\u00fcnl\u00fck k\u0131sa hafif tempolu y\u00fcr\u00fcy\u00fc\u015fler de stres y\u00f6netimi ve hormonal d\u00fczen a\u00e7\u0131s\u0131ndan fayda sa\u011flar. Yeterli ve dengeli beslenme program\u0131yla birlikte, d\u00fczenli uyku saatleri ve m\u00fcmk\u00fcn oldu\u011funca yap\u0131labilecek k\u0131sa egzersiz programlar\u0131 sizlere ba\u015far\u0131y\u0131 getirecektir.\u2019\u2019 diyerek sonland\u0131rd\u0131.<\/p>\n","protected":false},"excerpt":{"rendered":"

Merve Da\u011fl\u0131 Foto\u011fraf: Hasan Erdem Y\u0131ld\u0131r\u0131m S\u0131nav d\u00f6neminde ya\u015fanan yo\u011fun stres ile geli\u015fen yeme bozukluklar\u0131 beraberinde, kilo kayb\u0131 veya a\u015f\u0131r\u0131 kilo alma, mide bulant\u0131s\u0131, ba\u015f d\u00f6nmesi ve konsantrasyon bozuklu\u011fu gibi bir\u00e7ok rahats\u0131zl\u0131\u011fa sebep olabilir. Bu rahats\u0131zl\u0131klar\u0131n \u00f6n\u00fcne ge\u00e7mek, ba\u015far\u0131 ve motivasyonu artt\u0131rmak i\u00e7in uyulmas\u0131 gereken \u2018\u2019Do\u011fru Beslenme \u015eekilleri\u2019\u2019 hakk\u0131nda, \u0130stanbul \u00dcniversitesi mezunlar\u0131ndan Diyetisyen Merve Saruhan […]<\/p>\n","protected":false},"author":14,"featured_media":12844,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":[],"jnews_primary_category":[],"jnews_social_meta":[],"jnews_override_counter":[],"footnotes":""},"categories":[32],"tags":[],"class_list":["post-12833","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/posts\/12833","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/comments?post=12833"}],"version-history":[{"count":0,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/posts\/12833\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/media\/12844"}],"wp:attachment":[{"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/media?parent=12833"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/categories?post=12833"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/tags?post=12833"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}