{"id":30,"date":"2016-01-22T15:52:58","date_gmt":"2016-01-22T15:52:58","guid":{"rendered":"https:\/\/saglikdanisma.net\/fatih\/hafizayi-korumak-icin-yapmaniz-gerekenler\/"},"modified":"2016-01-22T15:52:58","modified_gmt":"2016-01-22T15:52:58","slug":"hafizayi-korumak-icin-yapmaniz-gerekenler","status":"publish","type":"post","link":"https:\/\/saglikdanisma.net\/fatih\/hafizayi-korumak-icin-yapmaniz-gerekenler\/","title":{"rendered":"Haf\u0131zam\u0131z\u0131 Korumak \u0130\u00e7in Yapman\u0131z Gerekenler"},"content":{"rendered":"

Sahip oldu\u011fumuz haf\u0131za g\u00fcc\u00fcn\u00fcn her ge\u00e7en g\u00fcn azald\u0131\u011f\u0131n\u0131 \u00fcz\u00fclerek hissediyorsan\u0131z, haf\u0131zan\u0131z\u0131 korumak ve hatta g\u00fc\u00e7lendirmek i\u00e7in sizin i\u00e7in \u00f6nerece\u011fim \u015fu tavsiyelere bir g\u00f6z at\u0131n.<\/p>\n

Ben aile doktorunuz Fatih Hakan \u00c7AM<\/strong>, haf\u0131za kay\u0131plar\u0131na kar\u015f\u0131 beyninizi korumak i\u00e7in al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirmeye y\u00f6nelik sa\u011fl\u0131kla ilgili \u00f6nerilerde bulanaca\u011f\u0131m:<\/em><\/p>\n

Beyin h\u00fccrelerinin geli\u015fimini sa\u011flayan besinler t\u00fcketin.<\/h3>\n

Beyin dostu yiyecekler olarak adland\u0131rd\u0131\u011f\u0131m\u0131z bu besinler y\u00fczde 30<\/strong><\/em>‘luk ya\u011f oran\u0131n\u0131 ge\u00e7meyen trans ve sature (doymu\u015f) ya\u011f i\u00e7ermeyen, E ve C vitamini ve beta karoten<\/strong>den (vitamin A formu) zengin yiyeceklerdir. Bu besinler koyu ye\u015fil yaprakl\u0131 ve parlak renkli sebzelerdir. Bal\u0131k, keten ya\u011f\u0131, ceviz<\/strong> ve di\u011fer poliansature (\u00e7oklu doymam\u0131\u015f) ya\u011fdan zengin besinlerdir. Ayr\u0131ca \u00e7ay, \u00fcz\u00fcm, nar ve nar suyu, bitter \u00e7ikolata<\/strong> da i\u00e7eri\u011finde yo\u011fun \u015fekilde anti oksidan bulundu\u011fu i\u00e7in beyin fonksiyonlar\u0131n\u0131 korumaya yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

Egzersiz yaparak haf\u0131zan\u0131z\u0131 din\u00e7 tutun.<\/h3>\n

Bilimsel \u00e7al\u0131\u015fmalar<\/a>, d\u00fczenli yap\u0131lan aeorbik egzersizlerinin kalp ve ter bezlerini aktiflemesi sonucu \u00f6zellikle ya\u015fl\u0131larda hipokampus\u00fcn hacmini artt\u0131rarak<\/strong><\/em> haf\u0131zay\u0131 g\u00fc\u00e7lendirdi\u011fini g\u00f6stermi\u015ftir. Dolay\u0131s\u0131yla aerobik<\/strong> \u015feklinde yap\u0131lacak egzersizler, yoga<\/strong> veya t’ai chi<\/strong> alg\u0131 kabiliyetinizi artt\u0131racakt\u0131r.<\/p>\n

Yemek porsiyonlar\u0131n\u0131z\u0131 azalt\u0131n.<\/h3>\n

A\u011f\u0131r bir yemek sonras\u0131 nas\u0131l da halsiz d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fcz\u00fc an\u0131ms\u0131yor musunuz? K\u0131p\u0131rdayacak haliniz kalm\u0131yor ve kendinizi pelte gibi hissediyorsunuz. Beyniniz de bir patates p\u00fcresine d\u00f6n\u00fc\u015f\u00fcyor! Her zaman bir \u015feyler at\u0131\u015ft\u0131rabilirsiniz, ama art\u0131k sofra ba\u015f\u0131na oturdu\u011funuzda yemek porsiyonlar\u0131n\u0131 biraz k\u00fc\u00e7\u00fclt\u00fcn.<\/p>\n

\u015eeker beynimize zarar veriyor.<\/h3>\n

\u0130nsulin v\u00fccudumuzda \u015feker d\u00fczenlemesine yard\u0131mc\u0131 olsa da beyinde sinaptik ba\u011flant\u0131lar\u0131 kuvvetlendirmek i\u00e7inde kullan\u0131lmakta. \u015eekerin fazla t\u00fcketilmesi sonucunda ortaya \u00e7\u0131kan ins\u00fclin direnci, ins\u00fclinin beyinde g\u00f6revini yapamayarak haf\u0131za g\u00fc\u00e7\u00fcn\u00fcn azalmas\u0131na ve alg\u0131 eksikli\u011fi olu\u015fturdu\u011fu g\u00f6sterilmi\u015ftir.<\/a> Ayr\u0131ca bir di\u011fer \u015feker formu olan fruktozun da beyn fonksiyonlar\u0131n\u0131 t\u00fcketti\u011fi kabul edilmektedir.<\/a> Amerika Kalp Derne\u011fi g\u00fcnl\u00fck \u015feker t\u00fcketiminin erkek cinsiyeti i\u00e7in 150 kalori, kad\u0131nlar i\u00e7inse 100 kalori ile s\u0131n\u0131rland\u0131r\u0131lmas\u0131 gerekti\u011fini bildirmi\u015ftir.<\/a><\/p>\n

Her g\u00fcn beyin egzersizleri yap\u0131n.<\/h3>\n

G\u00fcnl\u00fck olarak bulmaca \u00e7\u00f6zmek, gazete okumak, yapboz olu\u015fturmak, santran\u00e7 veya bri\u00e7 oynamak yani beynimizi bir \u015fekilde problem \u00e7\u00f6zmeye y\u00f6nelik me\u015fgul etmek haf\u0131zam\u0131z\u0131 din\u00e7 tutmaya yarar.<\/p>\n

Alkol t\u00fcketimini azalt\u0131n.<\/h3>\n

Alkol\u00fc sarho\u015f etmeyecek kadar az t\u00fcketiyor olsan\u0131z bile haf\u0131zan\u0131z\u0131 zay\u0131flatt\u0131\u011f\u0131n\u0131 unutmay\u0131n. \u00c7\u00fcnk\u00fc alkol kendisi tek ba\u015f\u0131na v\u00fccut i\u00e7in toksik maddedir. Zehirdir!<\/strong> Sadece beyin ve sinir h\u00fccreleri \u00fczerine de\u011fil, di\u011fer ula\u015fabildi\u011fi t\u00fcm organ ve dokularda sorunlara yol a\u00e7maktad\u0131r.<\/p>\n

Asl\u0131nda sa\u011fl\u0131\u011f\u0131m\u0131z bir b\u00fct\u00fcn olarak bizim kendi elimizdedir. Biz nas\u0131l istersek o \u015fekilde geli\u015fir ve olu\u015fur. Sa\u011fl\u0131kla ilgili al\u0131\u015fkanl\u0131klar\u0131m\u0131z bizim hayat\u0131m\u0131z boyunca kar\u015f\u0131la\u015fabilece\u011fimiz sa\u011fl\u0131k sorunlar\u0131n\u0131n da habercileridir. Biz kendimize \u015fimdi dikkat etmezsek, ilerde kar\u015f\u0131la\u015faca\u011f\u0131m\u0131z ka\u00e7\u0131n\u0131lmaz sorunlar i\u00e7in de fazla \u00fcz\u00fclmememiz gerekir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sahip oldu\u011fumuz haf\u0131za g\u00fcc\u00fcn\u00fcn her ge\u00e7en g\u00fcn azald\u0131\u011f\u0131n\u0131 \u00fcz\u00fclerek hissediyorsan\u0131z, haf\u0131zan\u0131z\u0131 korumak ve hatta g\u00fc\u00e7lendirmek i\u00e7in sizin i\u00e7in \u00f6nerece\u011fim \u015fu tavsiyelere bir g\u00f6z at\u0131n. Ben aile doktorunuz Fatih Hakan \u00c7AM, haf\u0131za kay\u0131plar\u0131na kar\u015f\u0131 beyninizi korumak i\u00e7in al\u0131\u015fkanl\u0131klar\u0131n\u0131z\u0131 de\u011fi\u015ftirmeye y\u00f6nelik sa\u011fl\u0131kla ilgili \u00f6nerilerde bulanaca\u011f\u0131m: Beyin h\u00fccrelerinin geli\u015fimini sa\u011flayan besinler t\u00fcketin. Beyin dostu yiyecekler olarak adland\u0131rd\u0131\u011f\u0131m\u0131z bu besinler y\u00fczde 30‘luk ya\u011f oran\u0131n\u0131 ge\u00e7meyen trans ve sature (doymu\u015f) ya\u011f i\u00e7ermeyen, E ve C vitamini ve beta karotenden (vitamin A formu) zengin yiyeceklerdir. Bu besinler koyu ye\u015fil yaprakl\u0131 ve parlak renkli sebzelerdir. Bal\u0131k, keten ya\u011f\u0131, ceviz ve di\u011fer poliansature (\u00e7oklu doymam\u0131\u015f) ya\u011fdan zengin besinlerdir. Ayr\u0131ca \u00e7ay, \u00fcz\u00fcm, nar ve nar suyu, bitter \u00e7ikolata da i\u00e7eri\u011finde yo\u011fun \u015fekilde anti oksidan bulundu\u011fu i\u00e7in beyin fonksiyonlar\u0131n\u0131 korumaya yard\u0131mc\u0131 olacakt\u0131r. Egzersiz yaparak haf\u0131zan\u0131z\u0131 din\u00e7 tutun. Bilimsel \u00e7al\u0131\u015fmalar, d\u00fczenli yap\u0131lan aeorbik egzersizlerinin kalp ve ter bezlerini aktiflemesi sonucu \u00f6zellikle ya\u015fl\u0131larda hipokampus\u00fcn hacmini artt\u0131rarak haf\u0131zay\u0131 g\u00fc\u00e7lendirdi\u011fini g\u00f6stermi\u015ftir. Dolay\u0131s\u0131yla aerobik \u015feklinde yap\u0131lacak egzersizler, yoga veya t’ai chi alg\u0131 kabiliyetinizi artt\u0131racakt\u0131r. Yemek porsiyonlar\u0131n\u0131z\u0131 azalt\u0131n. A\u011f\u0131r bir yemek sonras\u0131 nas\u0131l da halsiz d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fcz\u00fc an\u0131ms\u0131yor musunuz? K\u0131p\u0131rdayacak haliniz kalm\u0131yor ve kendinizi pelte gibi hissediyorsunuz. Beyniniz de bir patates p\u00fcresine d\u00f6n\u00fc\u015f\u00fcyor! Her zaman bir \u015feyler at\u0131\u015ft\u0131rabilirsiniz, ama art\u0131k sofra ba\u015f\u0131na oturdu\u011funuzda yemek porsiyonlar\u0131n\u0131 biraz k\u00fc\u00e7\u00fclt\u00fcn. \u015eeker beynimize zarar veriyor. \u0130nsulin v\u00fccudumuzda \u015feker d\u00fczenlemesine yard\u0131mc\u0131 olsa da beyinde sinaptik ba\u011flant\u0131lar\u0131 kuvvetlendirmek i\u00e7inde kullan\u0131lmakta. \u015eekerin fazla t\u00fcketilmesi sonucunda ortaya \u00e7\u0131kan ins\u00fclin direnci, ins\u00fclinin beyinde g\u00f6revini yapamayarak haf\u0131za g\u00fc\u00e7\u00fcn\u00fcn azalmas\u0131na ve alg\u0131 eksikli\u011fi olu\u015fturdu\u011fu g\u00f6sterilmi\u015ftir. Ayr\u0131ca bir di\u011fer \u015feker formu olan fruktozun da beyn fonksiyonlar\u0131n\u0131 t\u00fcketti\u011fi kabul edilmektedir. Amerika Kalp Derne\u011fi g\u00fcnl\u00fck \u015feker t\u00fcketiminin erkek cinsiyeti i\u00e7in 150 kalori, kad\u0131nlar i\u00e7inse 100 kalori ile s\u0131n\u0131rland\u0131r\u0131lmas\u0131 gerekti\u011fini bildirmi\u015ftir. Her g\u00fcn beyin egzersizleri yap\u0131n. G\u00fcnl\u00fck olarak bulmaca \u00e7\u00f6zmek, gazete okumak, yapboz olu\u015fturmak, santran\u00e7 veya bri\u00e7 oynamak yani beynimizi bir \u015fekilde problem \u00e7\u00f6zmeye y\u00f6nelik me\u015fgul etmek haf\u0131zam\u0131z\u0131 din\u00e7 tutmaya yarar. Alkol t\u00fcketimini azalt\u0131n. Alkol\u00fc sarho\u015f etmeyecek kadar az t\u00fcketiyor olsan\u0131z bile haf\u0131zan\u0131z\u0131 zay\u0131flatt\u0131\u011f\u0131n\u0131 unutmay\u0131n. \u00c7\u00fcnk\u00fc alkol kendisi tek ba\u015f\u0131na v\u00fccut i\u00e7in toksik maddedir. Zehirdir! Sadece beyin ve sinir h\u00fccreleri \u00fczerine de\u011fil, di\u011fer ula\u015fabildi\u011fi t\u00fcm organ ve dokularda sorunlara yol a\u00e7maktad\u0131r. Asl\u0131nda sa\u011fl\u0131\u011f\u0131m\u0131z bir b\u00fct\u00fcn olarak bizim kendi elimizdedir. Biz nas\u0131l istersek o \u015fekilde geli\u015fir ve olu\u015fur. Sa\u011fl\u0131kla ilgili al\u0131\u015fkanl\u0131klar\u0131m\u0131z bizim hayat\u0131m\u0131z boyunca kar\u015f\u0131la\u015fabilece\u011fimiz sa\u011fl\u0131k sorunlar\u0131n\u0131n da habercileridir. Biz kendimize \u015fimdi dikkat etmezsek, ilerde kar\u015f\u0131la\u015faca\u011f\u0131m\u0131z ka\u00e7\u0131n\u0131lmaz sorunlar i\u00e7in de fazla \u00fcz\u00fclmememiz gerekir.<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[712],"tags":[98,181,263],"class_list":["post-30","post","type-post","status-publish","format-standard","hentry","category-saglikli-yasam","tag-beyin","tag-dogal-onerileri","tag-hafiza"],"yoast_head":"\nHaf\u0131zay\u0131 G\u00fc\u00e7lendirmek \u0130\u00e7in Neler Yapmal\u0131?<\/title>\n<meta name=\"description\" content=\"Haf\u0131zan\u0131z\u0131 korumak ve g\u00fc\u00e7lendirmek i\u00e7in yapman\u0131z gerekenler. 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