{"id":2342,"date":"2019-05-18T12:01:14","date_gmt":"2019-05-18T12:01:14","guid":{"rendered":"https:\/\/www.megasaglik.com\/?p=2342"},"modified":"2019-05-18T12:01:14","modified_gmt":"2019-05-18T12:01:14","slug":"hafizayi-guclendiren-gidalar","status":"publish","type":"post","link":"https:\/\/megasaglik.com\/index.php\/2019\/05\/18\/hafizayi-guclendiren-gidalar\/","title":{"rendered":"Haf\u0131zay\u0131 g\u00fc\u00e7lendiren g\u0131dalar"},"content":{"rendered":"<p>Her insan ya\u015fam\u0131 boyunca bilgi edinir, deneyim kazan\u0131r ve bu deneyimlerini an\u0131 olarak saklar. Bunlar\u0131n saklanmas\u0131 ve hat\u0131rlanmas\u0131na haf\u0131za denir. Ya\u015fam \u015fartlar\u0131, yo\u011fun i\u015f temposu, stres, psikolojik etkenler kimi zaman haf\u0131zan\u0131n zay\u0131flamas\u0131na sebeb oluyor. Hafizamiz nas\u0131l g\u00fcclenir sorusuna gelirsek ; yeterli ve dengeli beslenerek cevap verebiliriz. Unutkanl\u0131k, zihin yorgunlu\u011fu, odaklanmada g\u00fc\u00e7l\u00fck ya\u015famak ve dikkat eksikli\u011fi g\u00fcn\u00fcm\u00fczde gen\u00e7 ya\u015fl\u0131 fark etmeksizin 7\u2019den 70\u2019e t\u00fcm ya\u015f gruplar\u0131nda \u00e7a\u011f\u0131n problemi haline geldi. Beyin sa\u011fl\u0131\u011f\u0131m\u0131z\u0131 korumak i\u00e7in dikkat etmemiz gereken en \u00f6nemli al\u0131\u015fkanl\u0131klar\u0131m\u0131zdan biri ise her g\u00fcn yeterli miktarda su i\u00e7mek olmal\u0131. \u00c7\u00fcnk\u00fc su i\u00e7medi\u011fimizde v\u00fccudumuzda ilk etkilenen organlar\u0131m\u0131zdan biri beyin oluyor. Dolay\u0131s\u0131yla \u00f6ncelikle g\u00fcnde en az 8-10 bardak su i\u00e7memiz \u015fart! Su i\u00e7menin yan\u0131 s\u0131ra neler yedi\u011fimiz de bu noktada olduk\u00e7a \u00f6nemli. \u0130\u015fte ya\u015f\u0131n\u0131z ilerledik\u00e7e sizin haf\u0131zan\u0131z\u0131 gen\u00e7 tutacak besinler&#8230;<\/p>\n<h2 class=\"detail-post-spot\">Bal\u0131k<\/h2>\n<p>Omega 3 den zengin olan bal\u0131k , beyin sa\u011fl\u0131\u011f\u0131n\u0131 korumak ve g\u00fc\u00e7lendirmek i\u00e7in mutlaka t\u00fcketmelisiniz. Haftada en az 2 kere sofran\u0131zda bulundurmal\u0131s\u0131n\u0131z. Bal\u0131k ya\u011f\u0131 beynin haf\u0131za ve bili\u015fsel yeteneklerinin kaybolmas\u0131nda ve bunamadan korur. Beyin dokusunun b\u00fcy\u00fck bir k\u0131sm\u0131 ya\u011f asitlerinden olu\u015fur. Bal\u0131k t\u00fcketerek beyinde bulanan sinirler aras\u0131 ilet\u015fimin daha iyi sa\u011flanmas\u0131n\u0131 ve beynin hacmini korunmas\u0131n\u0131 sa\u011flar.Peki hangi bal\u0131klar\u0131 t\u00fcketmeliyiz, civa oran\u0131 d\u00fc\u015f\u00fck ve y\u00fcksek miktarda omega 3 i\u00e7eren bal\u0131klar\u0131 t\u00fcketmeliyiz. Hamsi, istavrit, l\u00fcfer ve sardalye gibi bal\u0131klar\u0131 tercih edebilirsiniz.<\/p>\n<div class=\"detail-content-inner\">\n<h2 id=\"CBzC-dYQ7dHAveo_\">Tam tah\u0131llar<\/h2>\n<\/div>\n<p>Tam tah\u0131llar i\u00e7erilerinde kompleks karbonhidrat bulundurmad\u0131\u011f\u0131 i\u00e7in beynin ihtiya\u00e7 duydu\u011fu glikozu sa\u011flar. B grubu olan tah\u0131llar zengin lif kayna\u011f\u0131 oldu\u011fundan\u00a0sinir h\u00fccrelerinin g\u00f6revlerini sa\u011fl\u0131kl\u0131 yapmalar\u0131n\u0131 sa\u011fl\u0131yor ve sinir iletilerinin d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131nda g\u00f6rev al\u0131yorlar. \u00d6zellikle B grubu vitaminlerinden B6, B12 ve folik asit, kanda homosistein adl\u0131 maddenin y\u00fckselmesini bask\u0131layarak Alzheimer hastal\u0131\u011f\u0131 riskini azaltabiliyor.Esmer pirin\u00e7, kepek ekme\u011fi ve yulaf gibi kepekli tah\u0131llar\u0131 tercih edebilirsiniz.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2345 aligncenter\" src=\"https:\/\/megasaglik.com\/wp-content\/uploads\/2019\/05\/tam-tahilli-yiyecek-turleri.jpg\" alt=\"tam-tah\u0131llar\" width=\"500\" height=\"309\" srcset=\"https:\/\/megasaglik.com\/wp-content\/uploads\/2019\/05\/tam-tahilli-yiyecek-turleri.jpg 500w, https:\/\/megasaglik.com\/wp-content\/uploads\/2019\/05\/tam-tahilli-yiyecek-turleri-300x185.jpg 300w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/p>\n<h2>Ceviz<\/h2>\n<p>Omega 3 ve 6 ya\u011f asitleri, fosfor, kalsiyum, potasyum ve demir a\u00e7\u0131s\u0131nda zengin oldu\u011fu i\u00e7in; haf\u0131zay\u0131, alg\u0131 ve \u00f6grenme yetilerini geli\u015ftirir.\u00a0 G\u00fcn i\u00e7erisinde 3-5 adet ceviz i\u00e7i t\u00fcketmek unutkanl\u0131\u011f\u0131 ve haf\u0131za kayb\u0131n\u0131 \u00f6nl\u00fcyor.<\/p>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2346 aligncenter\" src=\"https:\/\/megasaglik.com\/wp-content\/uploads\/2019\/05\/ceviz.jpeg\" alt=\"ceviz\" width=\"640\" height=\"440\" srcset=\"https:\/\/megasaglik.com\/wp-content\/uploads\/2019\/05\/ceviz.jpeg 640w, https:\/\/megasaglik.com\/wp-content\/uploads\/2019\/05\/ceviz-300x206.jpeg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/h2>\n<h2>Yumurta<\/h2>\n<p>Yumurta i\u00e7erisinde bulunan kolin, beyin h\u00fccresini \u00fcretmekte g\u00f6revli B vitaminidir.\u00a0Yumurta i\u00e7inde bulunan amino asitler, h\u00fccre fonksiyonu ile etkile\u015fime ge\u00e7erek, zihinsel ve n\u00f6rolojik bozukluklar\u0131 \u00f6nlemek amac\u0131yla n\u00f6rotransmitter dengesini korumaya yard\u0131mc\u0131 oluyor. Zihin g\u00fcc\u00fcn\u00fcz\u00fc art\u0131rmak i\u00e7in her sabah bir adet yumurta beslenme listenizde yer almal\u0131.<\/p>\n<h2>Yer f\u0131st\u0131\u011f\u0131<\/h2>\n<p>Yer f\u0131st\u0131\u011f\u0131 , kolin ve niasin kayna\u011f\u0131 a\u00e7\u0131s\u0131ndan zengin besinler aras\u0131ndad\u0131r.\u00a0 Beyin sa\u011fl\u0131\u011f\u0131n\u0131z\u0131 korur ve alzheimer riskini azalt\u0131r. Kalorisi y\u00fcksek oldu\u011fundan g\u00fcn i\u00e7erisinde 10 adeti ge\u00e7memelisiniz.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2347 aligncenter\" src=\"https:\/\/megasaglik.com\/wp-content\/uploads\/2019\/05\/yer-fistigi.jpeg\" alt=\"yer f\u0131st\u0131\u011f\u0131\" width=\"640\" height=\"425\" srcset=\"https:\/\/megasaglik.com\/wp-content\/uploads\/2019\/05\/yer-fistigi.jpeg 640w, https:\/\/megasaglik.com\/wp-content\/uploads\/2019\/05\/yer-fistigi-300x199.jpeg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<h2><strong>Sebzeler<\/strong><\/h2>\n<div data-size=\"[300, 250]\" data-lazy=\"true\" data-suffix=\"80188\">\n<p>Brokoli,ku\u015fkonmaz ve \u0131spanak gibi sebzeler K vitamini bak\u0131m\u0131ndan zengin oldu\u011fu i\u00e7in haf\u0131za ve konsantrasyon gibi fonksiyonlar\u0131n\u0131 geli\u015ftirir. Beyin h\u00fccre hasar\u0131n\u0131 azaltmak ve uzun s\u00fcreli haf\u0131zay\u0131 canland\u0131rmak i\u00e7in gerekli polifenolleri i\u00e7eren k\u0131rm\u0131z\u0131 lahana Alzheimer riskini azaltan sebzeler aras\u0131nda g\u00f6sterilmektedir. K\u0131rm\u0131z\u0131 so\u011fanda bulunan fisetinin ise uzun d\u00f6nemli haf\u0131zay\u0131 artt\u0131rd\u0131\u011f\u0131 d\u00fc\u015f\u00fcn\u00fcl\u00fcyor. B vitamini ve folat a\u00e7\u0131s\u0131ndan zengin olan \u0131spanak, haf\u0131zay\u0131 g\u00fc\u00e7lendirir. E vitamini a\u00e7\u0131s\u0131ndan da zengin olan \u0131spanak, beyin h\u00fccrelerini zararl\u0131 serbest radikallere kar\u015f\u0131 korur. Brokoli ve ku\u015fkonmaz da haf\u0131zay\u0131 g\u00fc\u00e7lendirir, K vitamininin zengin kaynaklar\u0131d\u0131r.<\/p>\n<\/div>\n<div data-size=\"[300, 250]\" data-lazy=\"true\" data-suffix=\"80188\">\n<div id=\"\" class=\"CBzC-aXE4NX8xgB CBzC-aXE4NXAxdoEndoDvcXswbY7\">\n<div id=\"medyanet\/28687765\/mynet\/yemek\/body_300x250-25615\" data-size=\"[300, 250]\" data-lazy=\"true\" data-suffix=\"25615\"><\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Her insan ya\u015fam\u0131 boyunca bilgi edinir, deneyim kazan\u0131r ve bu deneyimlerini an\u0131 olarak saklar. Bunlar\u0131n saklanmas\u0131 ve hat\u0131rlanmas\u0131na haf\u0131za denir. Ya\u015fam \u015fartlar\u0131, yo\u011fun i\u015f temposu, stres, psikolojik etkenler kimi zaman haf\u0131zan\u0131n zay\u0131flamas\u0131na sebeb oluyor. Hafizamiz nas\u0131l g\u00fcclenir sorusuna gelirsek ; yeterli ve dengeli beslenerek cevap verebiliriz. Unutkanl\u0131k, zihin yorgunlu\u011fu, odaklanmada g\u00fc\u00e7l\u00fck ya\u015famak ve dikkat eksikli\u011fi [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-2342","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-genel","7":"czr-hentry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Haf\u0131zay\u0131 g\u00fc\u00e7lendiren g\u0131dalar - Mega Sa\u011fl\u0131k<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/megasaglik.com\/index.php\/2019\/05\/18\/hafizayi-guclendiren-gidalar\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Haf\u0131zay\u0131 g\u00fc\u00e7lendiren g\u0131dalar - Mega Sa\u011fl\u0131k\" \/>\n<meta property=\"og:description\" content=\"Her insan ya\u015fam\u0131 boyunca bilgi edinir, deneyim kazan\u0131r ve bu deneyimlerini an\u0131 olarak saklar. Bunlar\u0131n saklanmas\u0131 ve hat\u0131rlanmas\u0131na haf\u0131za denir. Ya\u015fam \u015fartlar\u0131, yo\u011fun i\u015f temposu, stres, psikolojik etkenler kimi zaman haf\u0131zan\u0131n zay\u0131flamas\u0131na sebeb oluyor. Hafizamiz nas\u0131l g\u00fcclenir sorusuna gelirsek ; yeterli ve dengeli beslenerek cevap verebiliriz. Unutkanl\u0131k, zihin yorgunlu\u011fu, odaklanmada g\u00fc\u00e7l\u00fck ya\u015famak ve dikkat eksikli\u011fi [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/megasaglik.com\/index.php\/2019\/05\/18\/hafizayi-guclendiren-gidalar\/\" \/>\n<meta property=\"og:site_name\" content=\"Mega Sa\u011fl\u0131k\" \/>\n<meta property=\"article:published_time\" content=\"2019-05-18T12:01:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/megasaglik.com\/wp-content\/uploads\/2019\/05\/tam-tahilli-yiyecek-turleri.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"500\" \/>\n\t<meta property=\"og:image:height\" content=\"309\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"DrElaSoylemez\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Yazan:\" \/>\n\t<meta name=\"twitter:data1\" content=\"DrElaSoylemez\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/megasaglik.com\\\/index.php\\\/2019\\\/05\\\/18\\\/hafizayi-guclendiren-gidalar\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/megasaglik.com\\\/index.php\\\/2019\\\/05\\\/18\\\/hafizayi-guclendiren-gidalar\\\/\"},\"author\":{\"name\":\"DrElaSoylemez\",\"@id\":\"https:\\\/\\\/megasaglik.com\\\/#\\\/schema\\\/person\\\/e990d391e914ddf80c72371fe19e886a\"},\"headline\":\"Haf\u0131zay\u0131 g\u00fc\u00e7lendiren g\u0131dalar\",\"datePublished\":\"2019-05-18T12:01:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/megasaglik.com\\\/index.php\\\/2019\\\/05\\\/18\\\/hafizayi-guclendiren-gidalar\\\/\"},\"wordCount\":660,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/megasaglik.com\\\/index.php\\\/2019\\\/05\\\/18\\\/hafizayi-guclendiren-gidalar\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/megasaglik.com\\\/wp-content\\\/uploads\\\/2019\\\/05\\\/tam-tahilli-yiyecek-turleri.jpg\",\"inLanguage\":\"tr\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/megasaglik.com\\\/index.php\\\/2019\\\/05\\\/18\\\/hafizayi-guclendiren-gidalar\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/megasaglik.com\\\/index.php\\\/2019\\\/05\\\/18\\\/hafizayi-guclendiren-gidalar\\\/\",\"url\":\"https:\\\/\\\/megasaglik.com\\\/index.php\\\/2019\\\/05\\\/18\\\/hafizayi-guclendiren-gidalar\\\/\",\"name\":\"Haf\u0131zay\u0131 g\u00fc\u00e7lendiren g\u0131dalar - 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Bunlar\u0131n saklanmas\u0131 ve hat\u0131rlanmas\u0131na haf\u0131za denir. Ya\u015fam \u015fartlar\u0131, yo\u011fun i\u015f temposu, stres, psikolojik etkenler kimi zaman haf\u0131zan\u0131n zay\u0131flamas\u0131na sebeb oluyor. Hafizamiz nas\u0131l g\u00fcclenir sorusuna gelirsek ; yeterli ve dengeli beslenerek cevap verebiliriz. 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