{"id":284,"date":"2006-06-13T10:58:55","date_gmt":"2006-06-13T07:58:55","guid":{"rendered":"http:\/\/karder.org.tr\/?p=284"},"modified":"2018-04-21T10:59:54","modified_gmt":"2018-04-21T07:59:54","slug":"mustafa-sahin-adolesan","status":"publish","type":"post","link":"https:\/\/karder.org.tr\/index.php\/2006\/06\/13\/mustafa-sahin-adolesan\/","title":{"rendered":"Mustafa \u015eahin-AD\u00d6LESAN"},"content":{"rendered":"<h2 align=\"center\"><b><span style=\"font-family: Verdana; font-size: small;\">AD\u00d6LESAN<\/span><\/b><\/h2>\n<p align=\"Justify\"><span style=\"font-family: Verdana;\"><span style=\"font-size: small;\">AD\u00d6LESAN&#8221;&#8230;.13.06.2006<br \/>\n&#8220;ad\u00f6lesan ( ergenlik ) d\u00f6nemde beslenme&#8221; ad\u00f6lesan (ergenlik) d\u00f6nemi fizyolojik, psikolojik ve sosyal y\u00f6nden bir\u00e7ok de\u011fi\u015fimin bir arada ya\u015fand\u0131\u011f\u0131 bir \u00e7a\u011fd\u0131r. sorumluluklar\u0131n ve sorunlar\u0131n artt\u0131\u011f\u0131, v\u00fccut \u015feklinin de\u011fi\u015fikli\u011fe u\u011frad\u0131\u011f\u0131, ba\u011f\u0131ms\u0131zl\u0131\u011f\u0131n \u00fcst d\u00fczeyde ya\u015fand\u0131\u011f\u0131 bu d\u00f6nemdeki davran\u0131\u015f de\u011fi\u015fiklikleri kisinin beslenme d\u00fczenine ve al\u0131skanl\u0131klar\u0131na da yans\u0131r. ad\u00f6lesan d\u00f6nem k\u0131zlarda 10, erkeklerde 12 ya\u015f\u0131nda ba\u015flar ve 18-20\u2019li ya\u015flara kadar devam eder. ergenlik \u00f6ncesi d\u00f6nemde yava\u015flayan b\u00fcy\u00fcme h\u0131z\u0131 bu d\u00f6nemle birlikte yeniden artar. hem b\u00fcy\u00fcmenin h\u0131zlanmasi hem de etkinli\u011fin artmasi toplam enerji ve besin \u00f6\u011feleri gereksinimini ya\u015fam\u0131n hi\u00e7bir d\u00f6neminde g\u00f6r\u00fclmeyecek derecede y\u00fckseltir. buna kar\u015f\u0131n ev d\u0131\u015f\u0131nda ge\u00e7irilen zaman\u0131n fazlala\u015fmas\u0131 ve d\u00fczensizle\u015fen ya\u015fam bi\u00e7imine ba\u011fl\u0131 olarak pratik ve haz\u0131r yemeklerin ( hamburger, pizza, tost, kola, d\u00f6ner vb.) tercih edilmesi artan gereksinimlerin kar\u015f\u0131lanamamas\u0131na neden olmaktad\u0131r. b\u00fcy\u00fcme ve gelisme i\u00e7in gerekli olan besin \u00f6\u011felerini ve enerjiyi kar\u015f\u0131layamayan ad\u00f6lesanlar\u0131n optimal boylar\u0131na ula\u015famad\u0131klar\u0131 gibi k\u00f6t\u00fc beslenmeye ba\u011fl\u0131 olarak ba\u015fka sorunlarla da kar\u015f\u0131la\u015fmalar\u0131 olas\u0131d\u0131r. bu sorunlar\u0131n ba\u015f\u0131nda obezite(\u015fi\u015fmanl\u0131k), zay\u0131fl\u0131k, anemi, guatr, di\u015f ve di\u015f eti bozukluklar\u0131 ile ra\u015fitizm gelir. obezite; \u00f6zellikle k\u0131z ad\u00f6lesanlar aras\u0131nda daha yayg\u0131nd\u0131r. bu sorunun nedeni yanl\u0131\u015f ve k\u00f6t\u00fc beslenme al\u0131\u015fkanl\u0131klar\u0131n\u0131n yan\u0131 s\u0131ra bu d\u00f6nemde k\u0131zlarda adipoz (ya\u011f) dokusunun geli\u015fiminin erkeklere oranla daha fazla olmas\u0131d\u0131r. ad\u00f6lesan k\u0131zlar\u0131n s\u00fcrekli sinirli beslenmesi (kahvalti yapmamak, \u00f6\u011f\u00fcn atlamak, \u00f6\u011f\u00fcn ge\u00e7istirmek vb.) diger \u00f6\u011f\u00fcnlerde besin al\u0131m\u0131n\u0131 artt\u0131rarak obesiteyi tetikleyici etki g\u00f6sterir. k\u00f6t\u00fc beslenmeye ba\u011fl\u0131 olarak g\u00f6r\u00fclen bir di\u011fer sorun da anemidir. menstr\u00fcasyon (adet) ve demir y\u00f6n\u00fcnden yetersiz beslenme yine bu d\u00f6nemdeki k\u0131zlar\u0131n anemiye daha yatk\u0131n olmalar\u0131na yol a\u00e7ar. g\u00fcnl\u00fck demir gereksinimini kar\u015f\u0131lamak i\u00e7in et ve kuru baklagiller grubundan 3 porsiyon kadar t\u00fcketilmelidir ( 1 porsiyon miktar\u0131 = 1 adet yumurta veya 1 k\u00f6fte kadar et veya 4-5 yemek ka\u015f\u0131\u011f\u0131 etli sebze yeme\u011fi veya 4 yemek ka\u015f\u0131\u011f\u0131 kuru baklagil yeme\u011fidir.) eri\u015fkin kemik kitlesinin % 50&#8217;sinden fazlas\u0131 ad\u00f6lesan \u00e7a\u011fda olu\u015fur. kemik kitlesinin maksimum d\u00fczeye ula\u015fabilmesi g\u00fcnl\u00fck kalsiyum gereksiniminin kar\u015f\u0131lanmas\u0131 ile m\u00fcmk\u00fcnd\u00fcr. kalsiyum al\u0131m\u0131n\u0131n yeterlili\u011fi, sa\u011flam bir kemik yap\u0131s\u0131 olu\u015fumunu sa\u011flayarak ileriki d\u00f6nemde g\u00f6r\u00fclebilecek osteoporoz (kemik erimesi) riskini azalt\u0131r ad\u00f6lesanlar\u0131n gereksinimlerini kar\u015f\u0131layabilmeleri a\u00e7\u0131s\u0131ndan g\u00fcnl\u00fck 1200 mg. kalsiyuma gereksinimleri vard\u0131r. bu miktar g\u00fcnl\u00fck 3 su barda\u011f\u0131 s\u00fct veya yo\u011furdun yan\u0131 s\u0131ra 2 dilim peynir t\u00fcketilmesi ile sa\u011flanabilir. guatr hastal\u0131\u011f\u0131 da bu d\u00f6nemde kar\u015f\u0131la\u015f\u0131labilen sorunlar aras\u0131ndad\u0131r. di\u011fer besin \u00f6\u011feleri gibi ad\u00f6lesan d\u00f6nemde iyot gereksinimi artar. artan gereksinimin kar\u015f\u0131lanamamas\u0131 sonucu tiroid bezi normal \u00e7al\u0131\u015famaz ve b\u00fcy\u00fcr. \u0131yotlu tuz kullan\u0131m\u0131 ve sofrada s\u0131k s\u0131k su \u00fcr\u00fcnlerine yer verilmesi bu a\u00e7idan \u00f6nem tasir. yine bu d\u00f6nemde yasanan \u00f6nemli sa\u011fl\u0131k sorunlar\u0131ndan biri de yeme bozukluklar\u0131d\u0131r. zay\u0131flaman\u0131n tak\u0131nt\u0131 haline d\u00f6n\u00fc\u015ft\u00fc\u011f\u00fc, s\u00fcrekli kilo verme giri\u015fimlerinde bulunuldu\u011fu ya da k\u0131sa zamanda h\u0131zl\u0131 kilo verildi\u011fi durumlar anoreksia nevroza(yemek yemeyi reddetme) ve bulimia nervoza (yediklerini \u00e7ikarma)&#8217;n\u0131n olu\u015fumu a\u00e7\u0131s\u0131ndan risk ta\u015f\u0131r. b\u00f6yle bir durumun ciddiyeti g\u00f6z ard\u0131 edilmemeli mutlaka profesyonel yard\u0131m al\u0131nmal\u0131d\u0131r. sa\u011fl\u0131kl\u0131 beslenme \u00f6nerileri: *mutlaka kahvalt\u0131 yap\u0131n ve \u00f6\u011f\u00fcn atlamamaya \u00f6zen g\u00f6sterin. *azar azar s\u0131k s\u0131k beslenin. g\u00fcnde en az 4-6 \u00f6\u011f\u00fcn aras\u0131 beslenmeyi aliskanlik haline getirin. *oturarak yemek yiyin, ayak\u00fcst\u00fc at\u0131\u015ft\u0131rmay\u0131n. g\u00fcnde en az 3-5 porsiyon \u00e7i\u011f sebze ve meyve t\u00fcketin. kabu\u011fu soyulmadan t\u00fcketilebilenleri iyice y\u0131kad\u0131ktan sonra kabu\u011fuyla beraber t\u00fcketin. *haftada 2-3 kez kuru baklagil yemeye \u00e7al\u0131\u015f\u0131n. kuru baklagiller demirin iyi kaynaklar\u0131ndand\u0131r.fakat yap\u0131s\u0131ndaki demirin v\u00fccutta kullan\u0131lmas\u0131n\u0131 sa\u011flamak amac\u0131yla ayni \u00f6\u011f\u00fcnde bir c vitamini kayna\u011f\u0131 (ye\u015fil biber, maydanoz vb.) almaya \u00f6zen g\u00f6sterin. *doymu\u015f ya\u011f al\u0131m\u0131n\u0131 azaltmak i\u00e7in s\u00fct, yo\u011furt, peynir gibi besinlerin ya\u011f\u0131 azalt\u0131lm\u0131\u015f olanlar\u0131n\u0131 tercih edin. *tavu\u011fu derisiz pi\u015firin, k\u0131rm\u0131z\u0131 etin g\u00f6r\u00fcn\u00fcr ya\u011flar\u0131n\u0131 ay\u0131r\u0131n. *s\u0131v\u0131 gereksiniminizi kola, hazir meyve sular\u0131 vb. \u015feker oran\u0131 y\u00fcksek i\u00e7ecekler yerine su, ayran, soda gibi daha uygun olanlar\u0131yla kar\u015f\u0131lamaya \u00e7al\u0131\u015f\u0131n. *sosis, hamburger, pizza, patates, d\u00f6ner vb. fast food tarz\u0131 yiyeceklerin enerji yo\u011funlu\u011fu y\u00fcksek, besleyici de\u011feri ise d\u00fc\u015f\u00fckt\u00fcr. g\u00fcnl\u00fck gereksinimlerinizi kar\u015f\u0131layabilmek a\u00e7\u0131s\u0131ndan bu tarz beslenmekten olabildi\u011fince uzak durmaya \u00e7al\u0131\u015f\u0131n. k\u0131z ad\u00f6lesanlar \u0131\u00e7in men\u00fc \u00f6rne\u011fi: sabah: 1 su barda\u011f\u0131 az ya\u011fl\u0131 veya ya\u011fs\u0131z s\u00fct 1 adet yumurta ve 1 kibrit kutusu peynirle haz\u0131rlanm\u0131\u015f ya\u011fs\u0131z omlet 1 yemek ka\u015f\u0131\u011f\u0131 bal, re\u00e7el veya pekmez 4-5 adet zeytin 2-3 dilim tam bu\u011fday unundan veya kepekli ekmek ara: 1 orta boy meyve \u00f6gle: 2-3 adet izgara k\u00f6fte salata (1 tatli ka\u015f\u0131\u011f\u0131 ya\u011f ilavesi ile) 3-4 yemek ka\u015f\u0131\u011f\u0131 piyaz 1-2 dilim tam bu\u011fday unundan veya kepekli ekmek ara: 1 kase dondurma aksam: 3-4 yemek ka\u015f\u0131\u011f\u0131 k\u0131ymal\u0131 sebze yeme\u011fi 3-4 yemek ka\u015f\u0131\u011f\u0131 makarna 1 su barda\u011f\u0131 yo\u011furt ara: 1 orta boy meyve 6 adet f\u0131nd\u0131k, 2-3 adet kuru kay\u0131s\u0131.\u00a0<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>AD\u00d6LESAN AD\u00d6LESAN&#8221;&#8230;.13.06.2006 &#8220;ad\u00f6lesan ( ergenlik ) d\u00f6nemde beslenme&#8221; ad\u00f6lesan (ergenlik) d\u00f6nemi fizyolojik, psikolojik ve sosyal y\u00f6nden bir\u00e7ok de\u011fi\u015fimin bir arada ya\u015fand\u0131\u011f\u0131 bir \u00e7a\u011fd\u0131r. sorumluluklar\u0131n ve sorunlar\u0131n artt\u0131\u011f\u0131, v\u00fccut \u015feklinin de\u011fi\u015fikli\u011fe u\u011frad\u0131\u011f\u0131, ba\u011f\u0131ms\u0131zl\u0131\u011f\u0131n \u00fcst d\u00fczeyde ya\u015fand\u0131\u011f\u0131 bu d\u00f6nemdeki davran\u0131\u015f de\u011fi\u015fiklikleri kisinin beslenme d\u00fczenine ve al\u0131skanl\u0131klar\u0131na da yans\u0131r. ad\u00f6lesan d\u00f6nem k\u0131zlarda 10, erkeklerde 12 ya\u015f\u0131nda ba\u015flar ve [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[5],"tags":[],"_links":{"self":[{"href":"https:\/\/karder.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/284"}],"collection":[{"href":"https:\/\/karder.org.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/karder.org.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/karder.org.tr\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/karder.org.tr\/index.php\/wp-json\/wp\/v2\/comments?post=284"}],"version-history":[{"count":1,"href":"https:\/\/karder.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/284\/revisions"}],"predecessor-version":[{"id":285,"href":"https:\/\/karder.org.tr\/index.php\/wp-json\/wp\/v2\/posts\/284\/revisions\/285"}],"wp:attachment":[{"href":"https:\/\/karder.org.tr\/index.php\/wp-json\/wp\/v2\/media?parent=284"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/karder.org.tr\/index.php\/wp-json\/wp\/v2\/categories?post=284"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/karder.org.tr\/index.php\/wp-json\/wp\/v2\/tags?post=284"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}