{"id":2261,"date":"2018-03-29T16:00:34","date_gmt":"2018-03-29T13:00:34","guid":{"rendered":"https:\/\/coskumutlu.com\/?p=2261"},"modified":"2019-12-07T23:06:20","modified_gmt":"2019-12-07T20:06:20","slug":"sinava-hazirlik-doneminde-beslenme","status":"publish","type":"post","link":"https:\/\/www.coskumutlu.com\/blog\/sinava-hazirlik-doneminde-beslenme\/","title":{"rendered":"S\u0131nava Haz\u0131rl\u0131k D\u00f6neminde Beslenme"},"content":{"rendered":"<p>S\u00f6z konusu s\u0131nava haz\u0131rl\u0131k d\u00f6nemi oldu\u011funda beslenme al\u0131\u015fkanl\u0131klar\u0131na g\u00f6sterilen \u00f6zen kaybolmaktad\u0131r. Kolayca ula\u015f\u0131labilecek besinlere e\u011filim g\u00f6sterme, besin piramidi diye adland\u0131r\u0131lan besinleri grupland\u0131ran sistemin k\u00f6t\u00fc \u00e7ocuklar\u0131 olan \u015feker ve \u015fekerli besinleri tercih etme gibi davran\u0131\u015flar olduk\u00e7a \u00f6n plana \u00e7\u0131kmaktad\u0131r. Fakat s\u0131nava haz\u0131rl\u0131k d\u00f6neminde sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131 s\u00fcrd\u00fcrmek, ba\u015far\u0131 ihtimalini artt\u0131rmaktad\u0131r. Sa\u011fl\u0131kl\u0131 beslenerek, beyin fonksiyonlar\u0131 maksimum seviyelere \u00e7\u0131kar\u0131labilmektedir. Bu y\u00fczden dengeli ve d\u00fczenli beslenme hayat kurtar\u0131c\u0131 olacakt\u0131r.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"SINAVA_HAZIRLIK_DONEMINDE_BESLENME\"><\/span>SINAVA HAZIRLIK D\u00d6NEM\u0130NDE BESLENME<span class=\"ez-toc-section-end\"><\/span><\/h2><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0130\u00e7indekiler<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69f78f85dd1c4\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69f78f85dd1c4\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.coskumutlu.com\/blog\/sinava-hazirlik-doneminde-beslenme\/#SINAVA_HAZIRLIK_DONEMINDE_BESLENME\" title=\"SINAVA HAZIRLIK D\u00d6NEM\u0130NDE BESLENME\">SINAVA HAZIRLIK D\u00d6NEM\u0130NDE BESLENME<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.coskumutlu.com\/blog\/sinava-hazirlik-doneminde-beslenme\/#Vitamin_ve_Mineral_Alimi\" title=\"Vitamin ve Mineral Al\u0131m\u0131\">Vitamin ve Mineral Al\u0131m\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.coskumutlu.com\/blog\/sinava-hazirlik-doneminde-beslenme\/#Takviyeden_Degil_Besinin_Kendisinden\" title=\"Takviyeden De\u011fil, Besinin Kendisinden!\">Takviyeden De\u011fil, Besinin Kendisinden!<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.coskumutlu.com\/blog\/sinava-hazirlik-doneminde-beslenme\/#Paketli_Gidalar_Dostunuz_Degildir\" title=\"Paketli G\u0131dalar Dostunuz De\u011fildir\">Paketli G\u0131dalar Dostunuz De\u011fildir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.coskumutlu.com\/blog\/sinava-hazirlik-doneminde-beslenme\/#Ogun_Sikligi_Onemlidir\" title=\"\u00d6\u011f\u00fcn S\u0131kl\u0131\u011f\u0131 \u00d6nemlidir\">\u00d6\u011f\u00fcn S\u0131kl\u0131\u011f\u0131 \u00d6nemlidir<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.coskumutlu.com\/blog\/sinava-hazirlik-doneminde-beslenme\/#Kahvalti_En_Onemli_Ogundur\" title=\"Kahvalt\u0131 En \u00d6nemli \u00d6\u011f\u00fcnd\u00fcr\">Kahvalt\u0131 En \u00d6nemli \u00d6\u011f\u00fcnd\u00fcr<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.coskumutlu.com\/blog\/sinava-hazirlik-doneminde-beslenme\/#Meyve_ve_Sebzelerin_Gucune_Inanin\" title=\"Meyve ve Sebzelerin G\u00fcc\u00fcne \u0130nan\u0131n\">Meyve ve Sebzelerin G\u00fcc\u00fcne \u0130nan\u0131n<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.coskumutlu.com\/blog\/sinava-hazirlik-doneminde-beslenme\/#Ara_Ogunler_Sizi_Dinc_Tutar\" title=\"Ara \u00d6\u011f\u00fcnler Sizi Din\u00e7 Tutar\">Ara \u00d6\u011f\u00fcnler Sizi Din\u00e7 Tutar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.coskumutlu.com\/blog\/sinava-hazirlik-doneminde-beslenme\/#Yeterince_ve_Dogru_Sivi_Tuketimine_Ozen_Gosterin\" title=\"Yeterince ve Do\u011fru S\u0131v\u0131 T\u00fcketimine \u00d6zen G\u00f6sterin\">Yeterince ve Do\u011fru S\u0131v\u0131 T\u00fcketimine \u00d6zen G\u00f6sterin<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n\n<p>\u0130\u015fte \u00f6zellikle \u00fcniversite s\u0131nav\u0131na haz\u0131rl\u0131k (Te\u015fekk\u00fcrler <a href=\"http:\/\/www.osym.gov.tr\" target=\"_blank\" rel=\"noopener noreferrer\">\u00d6SYM<\/a> ve \u00d6SYM S\u0131nav Takvimi!) s\u00fcrecinde i\u015finize yarayacak birka\u00e7 sa\u011fl\u0131kl\u0131 beslenme \u00f6nerisi.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Vitamin_ve_Mineral_Alimi\"><\/span>Vitamin ve Mineral Al\u0131m\u0131<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>V\u00fccudun ihtiya\u00e7 duydu\u011fu <a href=\"https:\/\/coskumutlu.com\/vitamin-nedir-vitaminler-ve-ozellikleri\/\" target=\"_blank\" rel=\"noopener noreferrer\">vitamin<\/a> ve minerallerin gerekli miktarlarda al\u0131nmas\u0131, ders \u00e7al\u0131\u015fmak i\u00e7i gerekli olan enerjinin elde edilmesini sa\u011flar. \u00d6zellikle B vitaminleri ve demir bu amaca hizmet etmektedir. K\u0131rm\u0131z\u0131 et ve \u0131spanak gibi demir i\u00e7eri\u011fi y\u00fcksek olan sa\u011fl\u0131kl\u0131 yiyecekler t\u00fcketmek bu a\u00e7\u0131dan \u00e7ok yard\u0131mc\u0131 olacakt\u0131r. B vitamini i\u00e7eren besinler ise tam tah\u0131ll\u0131 besinler, yumurta ve ya\u011fl\u0131 tohumlar olarak s\u0131ralanabilir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Takviyeden_Degil_Besinin_Kendisinden\"><\/span>Takviyeden De\u011fil, Besinin Kendisinden!<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Besin takviyeleri v\u00fccudun desteklenmesi i\u00e7in \u00f6nemlidir fakat besinin yerini almamal\u0131d\u0131r. \u00d6rne\u011fin portakalda, C vitamini takviyeleri de C vitamini i\u00e7ermektedir. Fakat portakal ayn\u0131 zamanda lif, beta karoten ve di\u011fer \u00f6nemli mineralleri de i\u00e7ermektedir. Bu y\u00fczden C vitamini kayna\u011f\u0131 olarak portakal\u0131 tercih etmek daha sa\u011fl\u0131kl\u0131 ve dengeli bir beslenme davran\u0131\u015f\u0131 olacakt\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Paketli_Gidalar_Dostunuz_Degildir\"><\/span>Paketli G\u0131dalar Dostunuz De\u011fildir<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>D\u00fczenli aral\u0131klarla \u00f6\u011f\u00fcnlerinizi t\u00fcketmek, enerji seviyenizin hep y\u00fcksek kalmas\u0131n\u0131 sa\u011flamaktad\u0131r. Fakat bu hemen kantinden sa\u011fl\u0131ks\u0131z, i\u015flenmi\u015f, paketli besinler alabilece\u011finiz anlam\u0131na gelmemektedir. V\u00fccudunuz i\u00e7in hi\u00e7bir faydas\u0131 olmayacak bu \u201cbo\u015f kalorileri\u201d t\u00fcketmekten ka\u00e7\u0131nmal\u0131s\u0131n\u0131z.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ogun_Sikligi_Onemlidir\"><\/span>\u00d6\u011f\u00fcn S\u0131kl\u0131\u011f\u0131 \u00d6nemlidir<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Akademik takvim yo\u011funlu\u011fu bazen yemek yemeye ayr\u0131lacak zaman\u0131 bulmay\u0131 zorla\u015ft\u0131rmaktad\u0131r. Bu y\u00fczden genellikle 2 veya 3 b\u00fcy\u00fck ana \u00f6\u011f\u00fcnle g\u00fcn ge\u00e7irilmeye \u00e7al\u0131\u015f\u0131l\u0131r. Fakat hem dengenin korunmas\u0131 i\u00e7in hem de enerjinin hep y\u00fcksek kalmas\u0131 i\u00e7in az az, s\u0131k s\u0131k beslenmek daha do\u011fru bir yakla\u015f\u0131m olacakt\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kahvalti_En_Onemli_Ogundur\"><\/span>Kahvalt\u0131 En \u00d6nemli \u00d6\u011f\u00fcnd\u00fcr<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>S\u00f6z konusu sa\u011fl\u0131kl\u0131 beslenme program\u0131 oldu\u011funda, akla ilk gelen ve en \u00f6nemli \u00f6\u011f\u00fcnlerden biri kahvalt\u0131d\u0131r. Kahvalt\u0131 v\u00fccudunuza ilk ald\u0131\u011f\u0131n\u0131z \u00f6\u011f\u00fcnd\u00fcr. Bu y\u00fczden i\u00e7eri\u011finin zenginli\u011fi olduk\u00e7a \u00f6nemlidir. Peki kahvalt\u0131da ne yenmeli sorusuna gelirsek? Kahvalt\u0131 protein, sa\u011fl\u0131kl\u0131 karbonhidratlar ve sa\u011fl\u0131kl\u0131 ya\u011f kaynaklar\u0131 a\u00e7\u0131s\u0131ndan zengin olmal\u0131d\u0131r. Yap\u0131lan \u00e7al\u0131\u015fmalar g\u00fcne kahvalt\u0131yla ba\u015flayan \u00f6\u011frencilerin akademik performanslar\u0131n\u0131n daha iyi oldu\u011funu saptam\u0131\u015ft\u0131r.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Meyve_ve_Sebzelerin_Gucune_Inanin\"><\/span>Meyve ve Sebzelerin G\u00fcc\u00fcne \u0130nan\u0131n<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Meyveler beyniniz i\u00e7in faydas\u0131 olacak akla gelen en iyi besin tercihlerinden biridir. Meyve \u015fekerinden elde edilen enerji, basit \u015feker gibi enerjinizi d\u00fc\u015f\u00fcrmez. Antioksidanlar ve di\u011fer besin \u00f6\u011feleri a\u00e7\u0131s\u0131ndan zengindir.<\/p>\n<p>Bir \u00f6\u011frenci diyeti sa\u011fl\u0131kl\u0131 etkilere sahip olabilmek i\u00e7in sebze de i\u00e7ermek zorundad\u0131r. Fakat b\u00fct\u00fcn sebzeler e\u015fit derecede kuvvetli de\u011fildir. \u00d6rne\u011fin \u0131spanak, maruldan daha fazla yararl\u0131 besin \u00f6\u011fesine sahiptir. Brokoli, biber ve tatl\u0131 patateste di\u011fer sa\u011fl\u0131kl\u0131 sebze se\u00e7eneklerine \u00f6rnektir. Sebze se\u00e7eneklerinizi ne kadar renklendirirseniz o kadar olumlu etki g\u00f6r\u00fcrs\u00fcn\u00fcz.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Ara_Ogunler_Sizi_Dinc_Tutar\"><\/span>Ara \u00d6\u011f\u00fcnler Sizi Din\u00e7 Tutar<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Ara \u00f6\u011f\u00fcnler kan \u015feker seviyenizin d\u00fczenli olmas\u0131n\u0131 sa\u011flarlar. Bu ara \u00f6\u011f\u00fcnlerin iki besin grubunu i\u00e7eren at\u0131\u015ft\u0131rmal\u0131klardan olu\u015ftu\u011fundan emin olursan\u0131z, konsantrasyonunuzun daha uzun s\u00fcre gitmesini sa\u011flarlar. \u00d6rne\u011fin f\u0131st\u0131k ezmesi ve meyveden olu\u015fan bir at\u0131\u015ft\u0131rmal\u0131k hem sa\u011fl\u0131kl\u0131 ya\u011flar, hem vitamin-mineraller hem de lif i\u00e7erecektir.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yeterince_ve_Dogru_Sivi_Tuketimine_Ozen_Gosterin\"><\/span>Yeterince ve Do\u011fru S\u0131v\u0131 T\u00fcketimine \u00d6zen G\u00f6sterin<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0130\u00e7eceklerinizi do\u011fru se\u00e7in. \u015eekerli i\u00e7ecek t\u00fcketiminizi minimum seviyelerde tutmaya gayret edin. \u00c7ok fazla kahve t\u00fcketmek \u00e7ok fazla kafein alman\u0131za ve kendinizi yorgun hissetmenize neden olaca\u011f\u0131ndan 400-450 mg kafeinden fazla t\u00fcketmemeye gayret edin (G\u00fcnde 2-3 fincan kahve). \u0130\u00e7ecek olarak daha iyi se\u00e7enekler ise su, taze s\u0131k\u0131lm\u0131\u015f meyve suyu, s\u00fct ve antioksidanlardan zengin ye\u015fil \u00e7ay olarak s\u0131ralanabilir. Su i\u00e7mek i\u00e7in susamay\u0131 beklemeyin. Unutmay\u0131n! Beyninizin \u00e7ok b\u00fcy\u00fck bir k\u0131sm\u0131 sudan olu\u015fmaktad\u0131r.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u00f6z konusu s\u0131nava haz\u0131rl\u0131k d\u00f6nemi oldu\u011funda beslenme al\u0131\u015fkanl\u0131klar\u0131na g\u00f6sterilen \u00f6zen kaybolmaktad\u0131r. Kolayca ula\u015f\u0131labilecek besinlere e\u011filim g\u00f6sterme, besin piramidi diye adland\u0131r\u0131lan besinleri grupland\u0131ran sistemin k\u00f6t\u00fc \u00e7ocuklar\u0131 olan \u015feker ve \u015fekerli besinleri tercih etme gibi davran\u0131\u015flar olduk\u00e7a \u00f6n plana \u00e7\u0131kmaktad\u0131r. Fakat s\u0131nava haz\u0131rl\u0131k d\u00f6neminde sa\u011fl\u0131kl\u0131 beslenme al\u0131\u015fkanl\u0131klar\u0131 s\u00fcrd\u00fcrmek, ba\u015far\u0131 ihtimalini artt\u0131rmaktad\u0131r. Sa\u011fl\u0131kl\u0131 beslenerek, beyin fonksiyonlar\u0131 maksimum seviyelere&#8230;<\/p>\n","protected":false},"author":2,"featured_media":2481,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[44],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>S\u0131nava Haz\u0131rl\u0131k D\u00f6neminde Beslenme - Diyetisyen Co\u015fku Mutlu<\/title>\n<meta name=\"description\" content=\"S\u0131nava haz\u0131rl\u0131k d\u00f6neminde beslenme de en az ders \u00e7al\u0131\u015fmak ve uyku d\u00fczeni kadar \u00f6nemlidir. Ara \u00f6\u011f\u00fcnler, do\u011fru besin tercihleri ve zararl\u0131 olabilecek baz\u0131 yiyeceklerden uzak durmak konsantrasyon ve akademik ba\u015far\u0131 i\u00e7in olduk\u00e7a \u00f6nemlidir.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.coskumutlu.com\/blog\/sinava-hazirlik-doneminde-beslenme\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"S\u0131nava Haz\u0131rl\u0131k D\u00f6neminde Beslenme - Diyetisyen Co\u015fku Mutlu\" \/>\n<meta property=\"og:description\" content=\"S\u0131nava haz\u0131rl\u0131k d\u00f6neminde beslenme de en az ders \u00e7al\u0131\u015fmak ve uyku d\u00fczeni kadar \u00f6nemlidir. 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