{"id":9805,"date":"2024-01-03T17:22:31","date_gmt":"2024-01-03T17:22:31","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9805"},"modified":"2024-01-03T17:22:32","modified_gmt":"2024-01-03T17:22:32","slug":"10-foods-that-help-reduce-knee-and-back-pain","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/10-foods-that-help-reduce-knee-and-back-pain\/","title":{"rendered":"DIZ VE SIRT A\u011eRILARINI AZALTMAYA YARDIMCI OLAN 10 YIYECEK"},"content":{"rendered":"<\/p>\n

“Ger\u00e7ek \u00f6nleme k\u00f6t\u00fc \u015feylerin olmas\u0131n\u0131 beklemek de\u011fildir, ilk etapta bir \u015feylerin olmas\u0131n\u0131 engellemektir.”<\/em>– Don McPherson<\/p>\n

Hayat\u0131m\u0131zda ilerledik\u00e7e, kendini zinde tutma s\u0131kl\u0131\u011f\u0131 ve yo\u011funlu\u011fu b\u00fcy\u00fck \u00f6l\u00e7\u00fcde d\u00fc\u015fer. Ya\u015fam tarzlar\u0131m\u0131z\u0131n hareketsiz do\u011fas\u0131, v\u00fccudumuzun diz ve s\u0131rt b\u00f6lgelerinde a\u011fr\u0131 da dahil olmak \u00fczere sa\u011fl\u0131kla ilgili bir\u00e7ok sorunla sonu\u00e7lan\u0131r.<\/p>\n

Diz veya s\u0131rt a\u011fr\u0131s\u0131 bir yaralanma, yanl\u0131\u015f duru\u015f, egzersiz eksikli\u011fi ve hatta ani bir sars\u0131nt\u0131 nedeniyle ortaya \u00e7\u0131kabilir. Bir g\u00fcn s\u00fcrebilir, hatta uzun bir s\u00fcre uzayabilir. Kemikleri ve eklemleri iyi durumda tutmak i\u00e7in uygun bir fitness rejimi sa\u011flamak belirgin olsa da, v\u00fccudun g\u00fcc\u00fcn\u00fc ve uzun \u00f6m\u00fcrl\u00fcl\u00fc\u011f\u00fcn\u00fc art\u0131rman\u0131n ba\u015fka bir yolu vard\u0131r.<\/p>\n

Yedi\u011fimiz yiyecekler, diz eklemleri ve s\u0131rt dahil olmak \u00fczere her v\u00fccut par\u00e7as\u0131n\u0131n refah\u0131n\u0131 sa\u011flamada ola\u011fan\u00fcst\u00fc bir rol oynar. G\u0131da al\u0131m\u0131 ayr\u0131ca v\u00fccudumuzun yaralanmalar\u0131 nas\u0131l s\u00fcrd\u00fcrebilece\u011fini ve her t\u00fcrl\u00fc kronik diz ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 nas\u0131l \u00f6nleyebilece\u011fini belirler. Asl\u0131nda, d\u00fczg\u00fcn t\u00fcketilirse, diz ve s\u0131rt a\u011fr\u0131s\u0131 \u00e7eken herkesin daha h\u0131zl\u0131 rahatlamas\u0131na yard\u0131mc\u0131 olacak t\u0131bba e\u015fde\u011ferdir.<\/p>\n

Bu makale, diz ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 azaltmaya y\u00f6nelik etkinli\u011fi kan\u0131tlanm\u0131\u015f on yiyecek hakk\u0131nda bilgi verecektir. Bu yiyecekler antienflamatuar ve iyile\u015ftirici \u00f6zelliklerine g\u00f6re se\u00e7ilmi\u015ftir.<\/p>\n

Diz ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olabilecek yiyeceklerin listesi<\/h2>\n

#1 S\u0131zma Zeytinya\u011f\u0131<\/h3>\n
\"Extra<\/figure>\n

S\u0131zma zeytinya\u011f\u0131, iltihab\u0131 azaltabilecek ve eklem ve s\u0131rt a\u011fr\u0131s\u0131na yard\u0131mc\u0131 olabilecek \u00f6zelliklere sahiptir. Zeytinya\u011f\u0131nda bulunan oleocanthal, ibuprofen veya aspirin gibi steroidal olmayan antienflamatuar ila\u00e7larla benzer etkilere sahip olabilir.<\/p>\n

Zeytinya\u011f\u0131n\u0131 y\u00fcksek s\u0131cakl\u0131klara (yakla\u015f\u0131k 410 derece) \u0131s\u0131tmay\u0131 unutmay\u0131n, \u00e7\u00fcnk\u00fc bu baz\u0131 faydal\u0131 \u00f6zellikleri \u00f6ld\u00fcr\u00fcr. Daha d\u00fc\u015f\u00fck s\u0131cakl\u0131klarda, sebzeleri sote edebilir ve zeytinya\u011f\u0131 i\u00e7in tereya\u011f\u0131 de\u011fi\u015ftirmenin faydalar\u0131n\u0131 toplayabilirsiniz. Ayr\u0131ca salata soslar\u0131nda, ekmek i\u00e7in dald\u0131rma olarak veya makarna veya sebzeleri atmak i\u00e7in de kullanabilirsiniz.<\/p>\n

#2 Ya\u011fl\u0131 Bal\u0131k<\/h3>\n
\"Fatty<\/figure>\n

Somon, alabal\u0131k, ton bal\u0131\u011f\u0131 ve sardalya gibi ya\u011fl\u0131 bal\u0131klar zengin omega-3 ya\u011f asitleri kaynaklar\u0131d\u0131r. Antienflamatuar \u00f6zellikleri v\u00fccut metriklerini kontrol alt\u0131nda tutarken, doymam\u0131\u015f ya\u011flar v\u00fccuttaki eklem a\u011fr\u0131lar\u0131n\u0131 ve sertli\u011fi de azalt\u0131r. Bal\u0131k ayn\u0131 zamanda m\u00fckemmel bir D Vitamini kayna\u011f\u0131d\u0131r, eksikli\u011fi diz ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 a\u011f\u0131rla\u015ft\u0131rabilen ve hatta artrite neden olabilen temel bir besin maddesidir.<\/p>\n

D\u00fczenli olarak bal\u0131k yemeyi tercih etmeyenler i\u00e7in yine de bal\u0131k ya\u011f\u0131ndan yap\u0131lm\u0131\u015f takviyeler t\u00fcketerek Omega-3 besinlerinden yararlanabilirler.<\/p>\n

#3 F\u0131nd\u0131k ve Tohumlar<\/h3>\n
\"Nuts<\/figure>\n

Omega-3 ya\u011f asitlerinin bir di\u011fer hayati kayna\u011f\u0131 \u00e7i\u011f f\u0131nd\u0131k ve badem, ceviz, chia tohumu ve keten tohumu gibi tohumlard\u0131r. Bu f\u0131nd\u0131klar\u0131n d\u00fczenli al\u0131m\u0131 (yani her g\u00fcn bir avu\u00e7) iltihab\u0131 azalt\u0131r ve a\u011f\u0131rla\u015fan dokular\u0131 onar\u0131r.<\/p>\n

F\u0131nd\u0131k t\u00fcketimi de kemikleri uzun vadede g\u00fc\u00e7lendirir, b\u00f6ylece diz veya s\u0131rt b\u00f6lgesinde herhangi bir yaralanmaya yakalanma \u015fans\u0131n\u0131 azalt\u0131r.<\/p>\n

#4 Sebzeler<\/h3>\n
\"Vegetables\"<\/figure>\n

Yaprakl\u0131 ye\u015fillikler ve Brokoli, Karnabahar, Lahana ve Ispanak gibi turpgiller herkesin diyet plan\u0131n\u0131n bir par\u00e7as\u0131 olmal\u0131d\u0131r. Bunlar, iltihab\u0131 hafifletti\u011fi bilinen antioksidanlar olan A, C ve K vitaminlerini i\u00e7erir. Ayr\u0131ca ba\u015fka bir fayda sunarlar – eklem a\u011fr\u0131s\u0131na ve iltihab\u0131na neden olan bir enzimi bloke eden s\u00fclforaphane ad\u0131 verilen do\u011fal bir bile\u015fik.<\/p>\n

Ye\u015fil yaprakl\u0131 sebzeler liflidir ve v\u00fccudunuzun genel refah\u0131n\u0131 korumada \u00f6nemli bir rol oynar.<\/p>\n

Havu\u00e7, pancar ve balkaba\u011f\u0131 gibi k\u00f6k sebzeler, g\u00fc\u00e7l\u00fc bir antioksidan olan beta karoten bak\u0131m\u0131ndan zengindir. Bunlar\u0131 eklemek diz ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 azaltmada harikalar yaratabilir. Salata al\u0131m\u0131n\u0131z\u0131n bir par\u00e7as\u0131 olarak d\u00fczenli olarak havu\u00e7 t\u00fcketin.<\/p>\n

#5 Bakliyat<\/h3>\n
\"Pulses\"<\/figure>\n

Mercimek, fasulye ve nohut gibi bakliyatlar zengin bir protein, mineral, flavonoid ve lif kayna\u011f\u0131d\u0131r. Sadece v\u00fccuda g\u00fc\u00e7 sa\u011flamaya yard\u0131mc\u0131 olmakla kalmaz, ayn\u0131 zamanda antienflamatuar ve rejeneratif \u00f6zellikleri de diz ve s\u0131rt a\u011fr\u0131s\u0131n\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azalt\u0131r ve dokular\u0131 daha h\u0131zl\u0131 iyile\u015ftirir.<\/p>\n

#6 Sulu Meyveler<\/h3>\n
\"Juicy<\/figure>\n

Meyveler, \u00f6zellikle sulu varyantlar, diz ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 azaltmak i\u00e7in diyet plan\u0131n\u0131z\u0131n \u00f6nemli bir bile\u015feni olmal\u0131d\u0131r.<\/p>\n

Elma, ananas, meyveler, kirazlar, \u00fcz\u00fcmler ve turun\u00e7giller (limon, portakal) flavonoidler ve antioksidanlardan olu\u015fur. Bu bitki bile\u015fikleri, diz ve s\u0131rt a\u011fr\u0131s\u0131n\u0131n neden oldu\u011fu iltihaplar\u0131 hafifletmek i\u00e7in birlikte \u00e7al\u0131\u015f\u0131r. Maksimum fayda elde etmek i\u00e7in meyvenin cildini t\u00fcketin.<\/p>\n

D\u00fczenli domates t\u00fcketimi (evet, bir meyvedir!) ayr\u0131ca olduk\u00e7a g\u00fc\u00e7l\u00fc bir antioksidan olan likopen i\u00e7erdikleri i\u00e7in \u00f6nerilir. \u0130ltihapl\u0131 dokular\u0131 daha h\u0131zl\u0131 onar\u0131rken ba\u011f h\u00fccrelerinin \u00e7ok y\u0131ll\u0131k hasar g\u00f6rmesini \u00f6nler.<\/p>\n

#7 Ye\u015fil \u00c7ay<\/h3>\n
\"Green<\/figure>\n

Ye\u015fil \u00e7ay veya bitki \u00e7ay\u0131 genellikle invaziv olmayan bir tedavi olarak kronik s\u0131rt veya diz a\u011fr\u0131s\u0131 \u00e7eken ki\u015filer i\u00e7in \u00f6nerilir. Ye\u015fil \u00e7ay, etkilenen b\u00f6lgelerdeki iltihab\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azaltan flavonoidler bak\u0131m\u0131ndan zengindir.<\/p>\n

Ye\u015fil \u00e7ay ayr\u0131ca ba\u011f\u0131\u015f\u0131kl\u0131k tepkimizi iyile\u015ftirmeye yard\u0131mc\u0131 olur, b\u00f6ylece doku veya k\u0131k\u0131rdak y\u0131rt\u0131lma olas\u0131l\u0131\u011f\u0131n\u0131 azalt\u0131r. enflamatuar olmayan \u00f6zellikleri nedeniyle, g\u00fcnl\u00fck bir veya iki bardak ye\u015fil \u00e7ay t\u00fcketebilirsiniz.<\/p>\n

Ye\u015fil \u00e7ay v\u00fccudunuzun genel sa\u011fl\u0131\u011f\u0131n\u0131 ve sa\u011fl\u0131\u011f\u0131n\u0131 korumak i\u00e7in faydal\u0131d\u0131r.<\/p>\n

#8 Kepekli Tah\u0131llar<\/h3>\n
\"Whole<\/figure>\n

Temel beslenme ve liflerden yoksun olduklar\u0131 i\u00e7in beyaz un ve beyaz pirin\u00e7 gibi rafine tah\u0131llardan ka\u00e7\u0131n\u0131n. Bunun yerine, bu\u011fday, kahverengi pirin\u00e7, dar\u0131, kinoa, arpa, yulaf vb. Bu kepekli tah\u0131llar esansiyel mineraller ve lifler bak\u0131m\u0131ndan son derece zengindir. Lifler sindirim \u00fczerine k\u0131sa zincirli ya\u011f asitleri \u00fcretir, bu da iltihab\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde frenlemeye yard\u0131mc\u0131 olur.<\/p>\n

Bu y\u00fcksek lifli kepekli tah\u0131llar\u0131n diyet plan\u0131n\u0131za d\u00fczenli olarak dahil edilmesi diz ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 azaltacakt\u0131r.<\/p>\n

#9 Baharatlar\u0131<\/h3>\n
\"Spices\"<\/figure>\n

Zencefil, sar\u0131msak ve zerde\u00e7al t\u0131bbi \u00f6zellikleri ile pop\u00fcler baharatlard\u0131r. Bununla birlikte, \u00e7ok az insan diz ve s\u0131rt a\u011fr\u0131s\u0131n\u0131 tedavi etmenin i\u00e7sel \u00f6zelliklerinin fark\u0131ndad\u0131r.<\/p>\n

Zerde\u00e7al, eklemle ilgili a\u011fr\u0131lar i\u00e7in etkili bir tedavi olan bile\u015fik kurkumin i\u00e7erir. Zencefil ve sar\u0131msak ayr\u0131ca \u015fiddetli artrit veya eklem a\u011fr\u0131lar\u0131n\u0131 bile tedavi edebilecek anti-enflamatuar \u00f6zelliklere sahiptir.<\/p>\n

#10 Bitter \u00c7ikolata<\/h3>\n
\"Dark<\/figure>\n

Sonunda, tat alman\u0131 sa\u011flayan bir \u015fey var, de\u011fil mi?<\/p>\n

\u00c7ok az \u00e7al\u0131\u015fma, bitter \u00e7ikolatan\u0131n diz ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 hafifletmeye yard\u0131mc\u0131 olabilece\u011fini g\u00f6stermektedir, ancak b\u00fcy\u00fck \u00f6l\u00e7ekli ara\u015ft\u0131rmalar hen\u00fcz bulgular\u0131 do\u011frulamam\u0131\u015ft\u0131r.<\/p>\n

Ampirik sonu\u00e7lar, bitter \u00e7ikolatadaki kakao y\u00fczdesi ne kadar y\u00fcksekse, antienflamatuar yan\u0131tlar\u0131n\u0131n da o kadar y\u00fcksek oldu\u011funu g\u00f6stermektedir.<\/p>\n

Faydalar\u0131ndan yararlanmak i\u00e7in y\u00fcksek kakao y\u00fczdesi bitter \u00e7ikolata se\u00e7in. \u00c7ikolata i\u00e7eren y\u00fcksek \u015feker ve ya\u011f, etkileri ge\u00e7ersiz k\u0131laca\u011f\u0131 gibi di\u011fer sa\u011fl\u0131k risklerini de do\u011furacakt\u0131r.<\/p>\n

1 G\u00fcnl\u00fck Diyet Plan\u0131<\/h2>\n

\u015eimdi diz ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 azaltmaya yard\u0131mc\u0131 olan on yiyecek hakk\u0131nda konu\u015ftu\u011fumuza g\u00f6re, bu yiyecek se\u00e7eneklerini g\u00fcnl\u00fck diyetinize dahil eden \u00f6rnek bir plan da listeleyece\u011fiz.<\/p>\n

    \n
  • Kahvalt\u0131 (08:00 \u2013 09:00) \u2013<\/strong>\u00a0Domates ve yumurta ile multigrain sandvi\u00e7.<\/li>\n
  • Sabah ortas\u0131 (yakla\u015f\u0131k 11:00) \u2013<\/strong>\u00a0Taze meyveler – Bir avu\u00e7 f\u0131nd\u0131kl\u0131 bir kase mevsim meyvesi.<\/li>\n
  • \u00d6\u011fle yeme\u011fi (1 pm \u2013 2 pm) –\u00a0<\/strong>2 multigrain rotis veya 1 bardak kahverengi pirin\u00e7, dilimlenmi\u015f havu\u00e7 ve bir bardak lor ile 1 bardak \u0131spanak dal.<\/li>\n
  • Ak\u015fam (16:00 \u2013 17:00) \u2013\u00a0<\/strong>Bir avu\u00e7 kavrulmu\u015f chana ile 1 bardak ye\u015fil \u00e7ay.<\/li>\n
  • Ak\u015fam yeme\u011fi (19:00 -21:00) –\u00a0<\/strong>80 gram \u0131zgara bal\u0131k, 1 bardak dal ve salata ile 1 bardak kahverengi pirin\u00e7. Tatl\u0131 olarak bir par\u00e7a bitter \u00e7ikolata.<\/li>\n<\/ul>\n

    G\u00f6rd\u00fc\u011f\u00fcn\u00fcz gibi, bu yiyecekleri g\u00fcnl\u00fck diyetinize dahil etmek olduk\u00e7a kolayd\u0131r ve mevcut rutininizin \u00f6nemli bir revizyonunu gerektirmez.<\/p>\n

    S\u0131k Sorulan Sorular (SSS)<\/h2>\n

    S. Diz ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 azaltmak i\u00e7in diyet plan\u0131na hangi temel besinler dahil edilmelidir?<\/strong><\/p>\n

    A. T\u00fcketti\u011finiz yiyeceklerin sa\u011fl\u0131kl\u0131 ve besleyici oldu\u011fundan emin olun. A\u011fr\u0131y\u0131 hafifletmek i\u00e7in antioksidanlar, ya\u011f asitleri (Omega-3), proteinler, mineraller ve liflerden i\u00e7ermelidir.\u00a0S. Diz ve s\u0131rt a\u011fr\u0131s\u0131 \u00e7ekerken ne t\u00fcr yiyeceklerden ka\u00e7\u0131nmal\u0131y\u0131z?<\/strong><\/p>\n

    C. \u015eeker bak\u0131m\u0131ndan zengin yiyeceklerden (kekler, hamur i\u015fleri, tatl\u0131lar vb.) m\u00fcmk\u00fcn oldu\u011funca uzak durun. Ayr\u0131ca, D Vitamini emilimini azaltt\u0131\u011f\u0131, a\u011fr\u0131y\u0131 daha da k\u00f6t\u00fcle\u015ftirdi\u011fi ve iyile\u015fme s\u00fcrecini engelledikleri i\u00e7in kafeinli i\u00e7ecekler ve alkol t\u00fcketmekten ka\u00e7\u0131n\u0131n.\u00a0S. D\u0131\u015far\u0131dan yiyecek t\u00fcketsem sorun olur mu?<\/strong><\/p>\n

    A. Genellikle besinsel faydalardan yoksun oldu\u011fu i\u00e7in ticari i\u015fletmelerde haz\u0131rlanan g\u0131da al\u0131m\u0131n\u0131 s\u0131n\u0131rlamaya \u00e7al\u0131\u015f\u0131n. Bunun yerine, t\u00fcm temel besinleri paketleyen taze haz\u0131rlanm\u0131\u015f ev yap\u0131m\u0131 yemekleri tercih edin.
    S. Yemek d\u0131\u015f\u0131nda diz ve s\u0131rt a\u011fr\u0131s\u0131n\u0131 azaltmak i\u00e7in ba\u015fka hangi i\u015flemler yap\u0131lmal\u0131d\u0131r?<\/strong><\/p>\n

    A. Diz ve s\u0131rt a\u011fr\u0131s\u0131 \u00e7ekiyorsan\u0131z, etkilenen b\u00f6lgeye uygun \u015fekilde bakmak \u00f6nemlidir. Dinlenmek i\u00e7in rahat ama uygun bir duru\u015f s\u00fcrd\u00fcrin. S\u0131rt veya diz eklemlerinin sertli\u011fini \u00f6nlemek i\u00e7in s\u0131k hareket kabiliyeti sa\u011flay\u0131n. Diz a\u011fr\u0131s\u0131 i\u00e7in, ara rahatlama i\u00e7in uygun s\u0131k\u0131\u015ft\u0131rma tekniklerini izleyin.\u00a0S. Besin g\u0131das\u0131 t\u00fcketimi diz\/s\u0131rt a\u011fr\u0131mla ilgili sorunlar\u0131 tedavi edebilir mi?<\/strong><\/p>\n

    A. Uygun g\u0131da t\u00fcketimi diz ve s\u0131rt a\u011fr\u0131lar\u0131n\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde azaltmaya yard\u0131mc\u0131 olurken, uzun s\u00fcreli sorunlar durumunda bir t\u0131p uzman\u0131na dan\u0131\u015fmal\u0131s\u0131n\u0131z.<\/p>\n

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

    “Ger\u00e7ek \u00f6nleme k\u00f6t\u00fc \u015feylerin olmas\u0131n\u0131 beklemek de\u011fildir, ilk etapta bir \u015feylerin olmas\u0131n\u0131 engellemektir.”– Don McPherson Hayat\u0131m\u0131zda ilerledik\u00e7e, kendini zinde tutma 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