{"id":13489,"date":"2024-06-27T00:00:37","date_gmt":"2024-06-27T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13489"},"modified":"2024-06-27T16:41:59","modified_gmt":"2024-06-27T16:41:59","slug":"how-to-increase-immunity-improve-immune-system-to-fight-against-infections","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-to-increase-immunity-improve-immune-system-to-fight-against-infections\/","title":{"rendered":"ENFEKSIYONLARA KAR\u015eI SAVA\u015eMAK \u0130\u00c7IN BA\u011eI\u015eIKLIK NASIL ARTIRILIR VE BA\u011eI\u015eIKLIK SISTEMI NASIL \u0130YILE\u015eIR"},"content":{"rendered":"<\/p>\n

D\u00fcnya hayat\u0131 tehdit eden bir vir\u00fcsle m\u00fccadele ederken, g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin \u00f6neminin fark\u0131na vard\u0131k. \u0130ster bir sa\u011fl\u0131k uzman\u0131 olun, bu vir\u00fcsle cephede m\u00fccadele edin, ister bu \u00f6nemli d\u00f6nemde uzaktan \u00e7al\u0131\u015famayan bir devlet \u00e7al\u0131\u015fan\u0131 olun, ister evden \u00e7al\u0131\u015fan biri olun, sevdiklerinizin sa\u011fl\u0131kl\u0131 olman\u0131za ihtiyac\u0131 var.<\/p>\n

\"COVID-19\"<\/figure>\n

Hepimiz Coronavirus’un zay\u0131f bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemine sahip insanlar i\u00e7in daha b\u00fcy\u00fck bir risk oldu\u011funun fark\u0131nday\u0131z, ayr\u0131ca bizi hastal\u0131\u011fa neden olan mikroplara ve vir\u00fcslere kar\u015f\u0131 korumaktan sorumlu olan\u0131n ba\u011f\u0131\u015f\u0131kl\u0131k sistemimiz oldu\u011funu anlamak da \u00f6nemlidir. Bu nedenle, hayat\u0131 tehdit eden t\u00fcm hastal\u0131klar\u0131 savmak ve ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in ne yap\u0131lmas\u0131 gerekenleri anlamak i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 iyile\u015ftirmek \u00f6nemlidir.<\/p>\n

\u0130nsanlar genellikle “birka\u00e7 g\u00fcn veya hafta i\u00e7inde ba\u011f\u0131\u015f\u0131kl\u0131k sistemi nas\u0131l geli\u015ftirilir?” sorusunu sorarlar.<\/p>\n

V\u00fccut ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131 art\u0131rmak i\u00e7in “sihirli hap” olmad\u0131\u011f\u0131n\u0131 bilmelisiniz. V\u00fccudunuzun do\u011fal savunmas\u0131n\u0131 g\u00fc\u00e7lendirebilecek bir\u00e7ok diyet ve ya\u015fam tarz\u0131 de\u011fi\u015fikli\u011fi olsa da, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 art\u0131rman\u0131n k\u0131sayollar\u0131 yoktur.<\/p>\n

Do\u011fal olarak ba\u011f\u0131\u015f\u0131kl\u0131k nas\u0131l art\u0131r\u0131l\u0131r?<\/strong><\/p>\n

G\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k olu\u015fturman\u0131n ilk can simidi sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 se\u00e7mektir. Her g\u00fcn burada ve orada birka\u00e7 de\u011fi\u015fiklik yapmak, v\u00fccudunuzun hastal\u0131\u011fa neden olan mikroplara ve vir\u00fcslere kar\u015f\u0131 sava\u015fmas\u0131na yard\u0131mc\u0131 olmak i\u00e7in harikalar yaratabilir.<\/p>\n

Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi \u015fu \u015fekilde geli\u015ftirebilirsiniz:<\/p>\n

1. Sa\u011fl\u0131kl\u0131 bir diyet uygulay\u0131n:<\/strong><\/p>\n

Sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 takip etmenin anahtar\u0131, hayat\u0131n\u0131z\u0131n geri kalan\u0131nda birka\u00e7 g\u00fcn, birka\u00e7 hafta de\u011fil, g\u00fcnl\u00fck olarak sa\u011fl\u0131kl\u0131 bir diyet se\u00e7mektir. \u00c7inko, selenyum, demir, bak\u0131r, folik asit ve A, B6, C ve E vitaminlerinin eksiklikleri ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 zay\u0131flatabilir. Probiyotikler, fermente yiyecekler ve filizlenmi\u015f sebzeler eklemek ba\u011f\u0131rsaklar\u0131n\u0131z\u0131 sa\u011fl\u0131kl\u0131 tuttu\u011fu bilinmektedir ve ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rman\u0131n en iyi yoludur.<\/p>\n

\"which<\/figure>\n

Kendinizi zararl\u0131 patojenlerden korumak i\u00e7in, besin ve antioksidan bak\u0131m\u0131ndan zengin yiyecekler eklemek \u00f6nemlidir. Meyve, sebze, f\u0131nd\u0131k, tohum ve baklagiller gibi t\u00fcm bitkisel g\u0131dalar h\u00fccre hasar\u0131na kar\u015f\u0131 sava\u015fmaya yard\u0131mc\u0131 olabilir. Dengeli bir diyet, v\u00fccudunuzun sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi geli\u015ftirmesine yard\u0131mc\u0131 olabilecek protein, lif, vitamin, mineral ve di\u011fer besinler bak\u0131m\u0131ndan zengin yiyecekleri i\u00e7ermelidir.<\/p>\n

V\u00fccudunuzun enfeksiyonlara kar\u015f\u0131 sava\u015fmas\u0131na yard\u0131mc\u0131 olmak i\u00e7in ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in ne yiyece\u011finizi bilmek \u00f6nemlidir.<\/p>\n

Hangi g\u0131da ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131r\u0131r?<\/strong><\/p>\n

\"which<\/figure>\n

Diyetinize t\u00fcm vitaminleri, mineralleri ve besinleri eklemek \u00f6nemli olsa da, baz\u0131 yiyeceklerin ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizin daha iyi \u00e7al\u0131\u015fmas\u0131nda olumlu bir etkisi oldu\u011fu bilinmektedir. Peki hangi besin do\u011fal olarak ba\u011f\u0131\u015f\u0131kl\u0131k g\u00fcc\u00fcn\u00fc artt\u0131r\u0131r?<\/p>\n

    \n
  • Sar\u0131msak<\/strong>\u00a0\u2013 Allicin olarak bilinen bir bile\u015fik ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirici olarak bilinir. Sar\u0131msak Allicin bak\u0131m\u0131ndan zengindir ve bu nedenle ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 olu\u015fturmak i\u00e7in bir s\u00fcper g\u0131da olarak kullan\u0131labilir. Her g\u00fcn \u00e7i\u011f sar\u0131msak karanfilinin yar\u0131s\u0131n\u0131 yemeniz \u00f6nerilir, tad\u0131 nedeniyle \u00e7i\u011f sar\u0131msak yiyemiyorsan\u0131z kavurmay\u0131 deneyin.<\/li>\n
  • Zerde\u00e7al<\/strong>\u00a0– Her Hintli anne ve b\u00fcy\u00fckannenin en sevdi\u011fi bile\u015fen olan Zerde\u00e7al’\u0131n \u00e7e\u015fitli t\u0131bbi kullan\u0131mlar\u0131 vard\u0131r. Bu parlak turuncu-sar\u0131 baharat, enfeksiyonlar\u0131 \u00f6nlemede, Alzheimer’\u0131 yava\u015flatmada ve artrit a\u011fr\u0131s\u0131n\u0131 hafifletmede yararl\u0131 olan anti-enflamatuar \u00f6zellikleri ile \u00fcnl\u00fcd\u00fcr.<\/li>\n
  • Prebiyotikler<\/strong>\u00a0\u2013 Ba\u011f\u0131rsak bakterileri enfeksiyonlardan korunmak i\u00e7in gereklidir. Bu bakteriler lif, \u00f6zellikle in\u00fclin lifi i\u00e7eren prebiyotiklerle sa\u011fl\u0131kl\u0131 tutulabilir. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini iyile\u015ftirmek i\u00e7in diyetinize daha fazla ku\u015fkonmaz, pancar ve muz ekleyin.<\/li>\n
  • Vitamin-C<\/strong>\u00a0\u2013 Do\u011fal olarak ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rman\u0131n en iyi yollar\u0131ndan biri C Vitamini bak\u0131m\u0131ndan zengin besinler yemektir. Portakal, brokoli, kivi, kavun gibi meyve ve sebzeler zengin bir C Vitamini kayna\u011f\u0131d\u0131r ve bu nedenle diyetinize eklenmesi \u00f6nemlidir.<\/li>\n
  • Antioksidanlar<\/strong>\u2013 Meyve, havu\u00e7 ve \u0131spanak gibi meyve ve sebzeler, v\u00fccudu oksidatif strese kar\u015f\u0131 koruyan ve b\u00f6ylece ba\u011f\u0131\u015f\u0131kl\u0131k sistemini iyile\u015ftirebilen zengin bir antioksidan kayna\u011f\u0131d\u0131r.<\/li>\n<\/ul>\n

    2. Yeterince uyuyun:<\/strong><\/p>\n

    V\u00fccudunuzun d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in 7-8 saatlik uyku \u015fartt\u0131r. G\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sistemi yeterli dinlenmeye ba\u011fl\u0131d\u0131r. Uyku yoksunlu\u011fu ba\u011f\u0131\u015f\u0131kl\u0131k sistemini zay\u0131flatarak hastalanma riskini azaltabilir.<\/p>\n

    \"how<\/figure>\n

    Sitokinsis, uyurken ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizde sal\u0131nan bir protein t\u00fcr\u00fcd\u00fcr, bu protein enfeksiyonlar ve iltihaplarla sava\u015fmaktan sorumludur. Bu proteinin \u00fcretimi uygun uykuya ihtiya\u00e7 duyar ve b\u00f6ylece ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirmeye yard\u0131mc\u0131 olabilir. Yeterli uyku almak ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rman\u0131n en iyi yoludur.<\/p>\n

    3. Egzersiz bir zorunluluktur:<\/strong><\/p>\n

    Egzersizin v\u00fccudunuzun savunma sistemi \u00fczerinde olumlu bir etkisi oldu\u011fu ve ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rman\u0131n en iyi yollar\u0131ndan biri oldu\u011fu beyinsizdir. Y\u00fcr\u00fcy\u00fc\u015fe \u00e7\u0131kmak veya sabah\u0131n erken saatlerinde ko\u015fuya \u00e7\u0131kmak veya ak\u015famlar\u0131 yoga yapmak olsun, d\u00fczenli bir egzersiz rutinini takip etmek v\u00fccudunuz i\u00e7in m\u00fcmk\u00fcn olan en iyi \u015fey olabilir.<\/p>\n

    \"how<\/figure>\n

    Egzersiz, kan ak\u0131\u015f\u0131n\u0131 kardiyovask\u00fcler sistemden iyile\u015ftirir ve zararl\u0131 mikroplar\u0131 ve toksinleri v\u00fccuttan temizlemeye yard\u0131mc\u0131 olur. D\u00fczenli egzersiz, sa\u011fl\u0131k sorunlar\u0131 geli\u015ftirme ve grip, so\u011fuk alg\u0131nl\u0131\u011f\u0131 veya ba\u015fka bir hastal\u0131\u011fa yakalanma \u015fans\u0131n\u0131 azaltabilir.<\/p>\n

    4. Stresi En Aza \u0130ndirin:<\/strong><\/p>\n

    Bu y\u0131l \u015f\u00fcphesiz hepimiz i\u00e7in zor ge\u00e7ti. En son haberlerden haberdar olmak \u00f6nemli olsa da arada bir nefes almak \u00f6nemlidir. Sosyal medya, haber kanallar\u0131, WhatsApp forvetleri genellikle zihin i\u00e7in \u00e7ok yorucu olabilir. Haber g\u00fcncellemelerini ve en son olanlar\u0131 kontrol etmek i\u00e7in s\u00fcrekli bir ihtiya\u00e7 var gibi g\u00f6r\u00fcn\u00fcyor.<\/p>\n

    Bir mola verin, g\u00fcnl\u00fck haber t\u00fcketiminizi s\u0131n\u0131rlay\u0131n ve zihninizi rahatlatmeye odaklan\u0131n. Olumlu g\u00f6r\u00fcn\u00fcmlere sahip olmak ve olumsuz d\u00fc\u015f\u00fcnceleri en aza indirmek ba\u011f\u0131\u015f\u0131kl\u0131k sistemini iyile\u015ftirmenin en iyi yollar\u0131ndan biridir.<\/p>\n

    \"best<\/figure>\n

    Stres, v\u00fccudunuzun zararl\u0131 bakteri ve vir\u00fcslere kar\u015f\u0131 sava\u015fma tepkisini engelleyebilir. Uyku sorunlar\u0131na, kardiyovask\u00fcler sorunlara, y\u00fcksek tansiyona, depresyona ve hatta inme ve kalp krizine yol a\u00e7abilir. Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi art\u0131rmak i\u00e7in stres seviyenizi kontrol etmek \u00f6nemlidir. Aile \u00fcyelerinizle veya arkada\u015flar\u0131n\u0131zla konu\u015fun, bunu yaparken rahats\u0131z hissediyorsan\u0131z, duygu ve d\u00fc\u015f\u00fcnceleriniz hakk\u0131nda bir profesyonelle konu\u015fun.<\/p>\n

    5. Sigara i\u00e7meyin:<\/strong><\/p>\n

    \u0130nsanlar stresle ba\u015fa \u00e7\u0131kmak i\u00e7in genellikle k\u00f6t\u00fc al\u0131\u015fkanl\u0131klara s\u0131\u011f\u0131n\u0131rlar. Zor zamanlar oldu\u011funu biliyoruz, ama t\u00fcm zor g\u00fcnler sona eriyor.<\/p>\n

    \"how<\/figure>\n

    \u0130nmeler, KOAH, akci\u011fer kanseri, kalp hastal\u0131klar\u0131 sigaran\u0131n hayat\u0131 tehdit eden birka\u00e7 yans\u0131malar\u0131d\u0131r. T\u00fct\u00fcn v\u00fccudunuzun hemen hemen her sistemine zarar verir, bu da hastal\u0131k ve hastal\u0131klarla m\u00fccadele etmeyi zorla\u015ft\u0131r\u0131r ve bazen neredeyse imkans\u0131z hale getirir. Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 iyile\u015ftirmek i\u00e7in sa\u011fl\u0131ks\u0131z al\u0131\u015fkanl\u0131klardan kurtulman\u0131z\u0131 sa\u011flamak \u00f6nemlidir.<\/p>\n

    6. Meditasyon:<\/strong><\/p>\n

    Bunu yeterince vurgulayamay\u0131z, sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 s\u00fcrmek i\u00e7in en \u00f6nemli ad\u0131m zihninizi t\u00fcm endi\u015felerden temizlemektir. Arkan\u0131za yaslan\u0131p rahatlamak, derin nefes almak ve meditasyon yapmak i\u00e7in bir g\u00fcnde biraz zaman ay\u0131rn\u0131n.<\/p>\n

    Bunun yard\u0131m\u0131 olur.<\/p>\n

    \"how<\/figure>\n

    Meditasyon kalp at\u0131\u015f h\u0131z\u0131n\u0131z\u0131 ve kan bas\u0131nc\u0131n\u0131z\u0131 d\u00fc\u015f\u00fcrebilir, kayg\u0131y\u0131 azaltabilir ve ayr\u0131ca daha iyi uyuman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n

    Ya\u015f ba\u011f\u0131\u015f\u0131kl\u0131k sistemini nas\u0131l etkiler?<\/u><\/strong><\/p>\n

    \"improve<\/figure>\n

    Ya\u015fland\u0131k\u00e7a ba\u011f\u0131\u015f\u0131kl\u0131k sa\u011fl\u0131\u011f\u0131m\u0131z zay\u0131flar. neden?<\/p>\n

    Ya\u015fl\u0131 insanlar daha s\u0131k hastalan\u0131r ve v\u00fccut h\u00fccrelerimiz zay\u0131flama e\u011filiminde oldu\u011fu ve ya\u015fland\u0131k\u00e7a yeni h\u00fccrelerin \u00fcretimi \u00e7ok daha yava\u015f hale geldi\u011fi i\u00e7in iyile\u015fmek i\u00e7in daha fazla zaman al\u0131r.<\/p>\n

    Ya\u015fl\u0131lar aras\u0131nda ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rman\u0131n en iyi yolu nedir?<\/strong><\/p>\n

    Yukar\u0131da bahsetti\u011fimiz \u015feyin ayn\u0131s\u0131.<\/p>\n

    \"\"<\/figure>\n

    Ya\u015flanma do\u011fal bir s\u00fcre\u00e7tir ve bu deneyimi ve bilgeli\u011fi kazanmak i\u00e7in genellikle birka\u00e7 \u015fey kaybedersiniz. Baz\u0131 ya\u015fam tarz\u0131 de\u011fi\u015fiklikleri diyabet, kalp rahats\u0131zl\u0131klar\u0131, eklem problemleri ve hatta kanser gibi kronik hastal\u0131klar\u0131 \u00f6nlemenize yard\u0131mc\u0131 olsa da. Alttaki t\u0131bbi durumlar sizi enfeksiyonlara ve vir\u00fcslere kar\u015f\u0131 daha duyarl\u0131 hale getirebilir. Bu nedenle, ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 art\u0131rmak i\u00e7in diyetinize dikkat etmek, bol bol dinlenmek, egzersiz yapmak, meditasyon yapmak ve k\u00f6t\u00fc al\u0131\u015fkanl\u0131klar\u0131 iyi al\u0131\u015fkanl\u0131klarla de\u011fi\u015ftirmek daha \u00f6nemlidir.<\/p>\n

    \n","protected":false},"excerpt":{"rendered":"

    D\u00fcnya hayat\u0131 tehdit eden bir vir\u00fcsle m\u00fccadele ederken, g\u00fc\u00e7l\u00fc bir ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin \u00f6neminin fark\u0131na vard\u0131k. \u0130ster bir sa\u011fl\u0131k uzman\u0131 olun, […]<\/p>\n","protected":false},"author":2,"featured_media":13490,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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