{"id":3942,"date":"2023-05-01T11:31:27","date_gmt":"2023-05-01T08:31:27","guid":{"rendered":"https:\/\/www.blog.extremeoutdoor.com.tr\/?p=3942"},"modified":"2023-05-01T11:31:27","modified_gmt":"2023-05-01T08:31:27","slug":"fodmap-diyeti-ile-sagliginizi-geri-kazanin","status":"publish","type":"post","link":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/2023\/05\/01\/fodmap-diyeti-ile-sagliginizi-geri-kazanin\/","title":{"rendered":"FODMAP D\u0130YET\u0130 \u0130LE SA\u011eLI\u011eINIZI GER\u0130 KAZANIN\u2026"},"content":{"rendered":"

Sa\u011fl\u0131kl\u0131 beslenmenin ilk kural\u0131, yeterli ve dengeli beslenmektir. Yeterli ve dengeli beslenmenin yan\u0131 s\u0131ra sindirim sisteminin de g\u00f6revini ba\u015far\u0131 ile yapmas\u0131 olduk\u00e7a \u00f6nemlidir. Sindirim sistemi sorunlar\u0131, hassas ba\u011f\u0131rsak sendromu, kar\u0131n \u015fi\u015fli\u011fi, gaz sanc\u0131s\u0131 gibi durumlarda uygulayabilece\u011finiz fodmap diyeti olduk\u00e7a yararl\u0131d\u0131r.<\/p>

Kat\u0131 ve s\u0131v\u0131 olarak al\u0131nan besinlerin a\u011f\u0131z yolu ile al\u0131nmas\u0131 sonras\u0131nda, sindirim kanal\u0131nda ilerlerken su, vitamin ve mineraller ile birlikte protein, karbonhidrat ve ya\u011flar\u0131n emilerek, kan dola\u015f\u0131m\u0131na dahil olmas\u0131 i\u00e7in k\u00fc\u00e7\u00fck yap\u0131 ta\u015flar\u0131na d\u00f6n\u00fc\u015ft\u00fcren sistemdir, sindirim sistemi. Sindirim sistemi ile ilgili sorunlarda, fodmap diyeti yard\u0131mc\u0131n\u0131z olacakt\u0131r.<\/p>

Bir tak\u0131m besinlerin sindirim sistemini olumsuz y\u00f6nde etkileyerek, pek \u00e7ok sa\u011fl\u0131k sorununa neden oldu\u011funu belirten beslenme uzmanlar\u0131, bu besinlerin i\u00e7erisinde yer almad\u0131\u011f\u0131 fodmap diyetini olu\u015fturmu\u015ftur. Fodmap diyeti temelde tah\u0131l ve baklagillerinde bulunan karbonhidrat \u00e7e\u015fitleri t\u00fcketimini en aza indirmek esas\u0131na dayan\u0131yor.<\/p>

\"\"<\/figure>

Fodmap Diyeti Neden Uygulanmal\u0131d\u0131r?<\/strong><\/p>

Karbonhidrat t\u00fcketimini minimum d\u00fczeye indiren fodmap diyeti genellikle sindirim sistemi, ba\u011f\u0131rsak, mide sorunlar\u0131 olanlara \u00f6nerilmekte olan bir diyettir. S\u0131k g\u00f6r\u00fclen sindirim sistemi bozukluklar\u0131nda uygulanan fodmap diyeti, d\u00fczenli ve do\u011fru uygulanmas\u0131 halinde ciddi anlamda bireylerin sa\u011fl\u0131\u011f\u0131na yarar olmaktad\u0131r.<\/p>

\u0130rritable ba\u011f\u0131rsak sendromlar\u0131 olarak bilinen yemek sonras\u0131 \u015fi\u015fkinlik, d\u00fczenli tuvalete \u00e7\u0131kamama ve kar\u0131n alt bo\u015flu\u011funda yer alan ba\u011f\u0131rsaklarda g\u00f6r\u00fclen hassasiyetler sonras\u0131nda, fodmap diyeti uygulanabilir. S\u0131k ya\u015fanan \u015fiddetli kar\u0131n a\u011fr\u0131lar\u0131 ya\u015f\u0131yorsan\u0131z, fodmap diyetini bir beslenme uzman\u0131na dan\u0131\u015farak uygulaman\u0131z\u0131 tavsiye ederiz.<\/p>

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\u201cFodmap Diyeti\u201d Nedir?<\/strong><\/p>

Fodmap diyeti; fruktan yani meyve \u015fekeri ve fr\u00fcktozun bile\u015feni olan madde, s\u00fct \u015fekeri olarak bilinen laktoz ve bir karbonhidrat t\u00fcr\u00fc olan galakto-oligosakkaritler olmak \u00fczere bu \u00fc\u00e7 temel besin i\u00e7eri\u011finden uzak durulmas\u0131n\u0131 esas al\u0131yor.<\/p>

S\u00fct \u00fcr\u00fcnleri, bu\u011fday, kurubaklagiller ve baz\u0131 sebze meyve t\u00fcketimi ile meydana gelen, ba\u011f\u0131rsaklardaki suyun \u00e7ekilmesi ile i\u00e7erideki bas\u0131n\u00e7 artar ve sindirim sa\u011fl\u0131kl\u0131 olarak ger\u00e7ekle\u015ftirilemez. Bu durumda karbon yap\u0131lar\u0131na g\u00f6re ayr\u0131lan fodmap besinler ile beslenilerek, sorunu %60 oran\u0131nda \u00e7\u00f6zebileceksiniz.<\/p>

Fodmap diyeti, 6 hafta boyunca uygulanmal\u0131d\u0131r. Sonras\u0131nda ise bir adet fodmap besini, ufak miktarlarda diyetinize ekleyerek devam etmeniz gerekiyor. Bahsetti\u011fimiz sa\u011fl\u0131k sorunlar\u0131ndan birini ya\u015f\u0131yorsan\u0131z, bedeninizi g\u00f6zlemleyerek bu besinlerin t\u00fcketiminden ka\u00e7\u0131nmaya \u00f6zen g\u00f6stermelisiniz.<\/p>

Y\u00fcksek fodmap ile \u00fcretilen besinlerden uzak durabilmeniz i\u00e7in g\u0131da etiketlerini okumay\u0131 al\u0131\u015fkanl\u0131k haline getirmeniz gerekti\u011fini de hat\u0131rlatal\u0131m. Gl\u00fcten i\u00e7ermeyen besinleri tercih etmeniz yarar\u0131n\u0131za olacakt\u0131r. Ancak fodmap diyetinde %100 gl\u00fctensiz beslenme zorunlulu\u011funuz bulunmuyor. Fodmap besinlerinden olan patates, m\u0131s\u0131r, kinoa ve pirinci t\u00fcketebilirsiniz.<\/p>

\"\"<\/figure>

Fodmap Diyetinde Uzak Duraca\u011f\u0131n\u0131z Besinler;<\/strong><\/p>

  • Laktoz \u0130\u00e7eren Besinler\u2026<\/strong> Krem peynir, dondurma, s\u00fct, yo\u011furt, tulum peyniri, beyaz peynir.<\/li>\n\n
  • Bu\u011fday Grubu Besinleri\u2026<\/strong> Makarna, irmik, bu\u011fday, arpa, \u00e7avdar ve kuskus.<\/li>\n\n
  • Y\u00fcksek Fruktozlu Meyveler\u2026<\/strong> Avokado, elma, kay\u0131s\u0131, kiraz, b\u00f6\u011f\u00fcrtlen, kuru \u00fcz\u00fcm, hurma, incir, mango, \u015feftali, armut, erik, karpuz, kuru erik, nar, nektarin, greyfurt.<\/li>\n\n
  • Baz\u0131 Sebzeler\u2026<\/strong> Havu\u00e7, brokoli, m\u0131s\u0131r, kabak, kereviz, zencefil, marul, bamya, k\u0131rm\u0131z\u0131 turp, taze so\u011fan, patates, paz\u0131, salatal\u0131k, patl\u0131can, biber, taze fasulye, bal kaba\u011f\u0131, domates, yer elmas\u0131, nane, \u0131spanak, ebeg\u00fcmeci.<\/li>\n\n
  • Karbonhidrat Grubu Besinleri\u2026<\/strong> Amarant, karabu\u011fday, gl\u00fctensiz \u00fcr\u00fcnler.<\/li>\n\n
  • Hayvansal Besinler\u2026<\/strong> Lor peyniri, cedar peyniri, mozzarella, parmesan, s\u00fczme beyaz peynir, yumurta, k\u0131rm\u0131z\u0131 et, bal\u0131k, beyaz et.<\/li>\n\n
  • Kuruyemi\u015fler\u2026<\/strong> Ceviz (10 adet), Badem-f\u0131nd\u0131k-\u00e7am f\u0131st\u0131\u011f\u0131 (15 adet), yer f\u0131st\u0131\u011f\u0131.<\/li>\n\n
  • Sos ve Baharat Grubu\u2026 <\/strong>Hardal, sirke, f\u0131st\u0131k ezmesi, zeytinya\u011f\u0131, sar\u0131msak, pul biber.<\/li>\n\n
  • Meyveler\u2026 <\/strong>Yaban mersini, muz, kavun, \u00fcz\u00fcm, \u00e7ilek, kivi, limon, mandalina, portakal, ananas, frambuaz, papaya, hurma, vi\u015fne, ahududu.<\/li><\/ul>
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    \n Oylama Yap<\/span>\n <\/div>\n <\/div>\n","protected":false},"excerpt":{"rendered":"

    Sa\u011fl\u0131kl\u0131 beslenmenin ilk kural\u0131, yeterli ve dengeli beslenmektir. Yeterli ve dengeli beslenmenin yan\u0131 s\u0131ra sindirim sisteminin de g\u00f6revini ba\u015far\u0131 ile…<\/p>\n","protected":false},"author":990005,"featured_media":3947,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[20],"tags":[127,877,881,878,879,880,882,884,883],"class_list":["post-3942","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beslenme","tag-extreme-outdoor-blog","tag-fodmap","tag-fodmap-diyeni-nedir","tag-fodmap-diyeti","tag-fodmap-diyeti-ile-sagliginizi-geri-kazanin","tag-fodmap-diyeti-neden-uygulanmalidir","tag-fodmap-diyeti-yararlari","tag-fodmap-diyetinde-yasakli-besinler","tag-fodmap-diyetinden-uzak-duracaginiz-besinler"],"_links":{"self":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3942","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/users\/990005"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=3942"}],"version-history":[{"count":1,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3942\/revisions"}],"predecessor-version":[{"id":3948,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/3942\/revisions\/3948"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media\/3947"}],"wp:attachment":[{"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=3942"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=3942"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.extremeoutdoor.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=3942"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}