{"id":1260,"date":"2017-10-11T13:38:08","date_gmt":"2017-10-11T10:38:08","guid":{"rendered":"http:\/\/www.bugday.org\/blog\/?p=1260"},"modified":"2017-10-11T13:38:38","modified_gmt":"2017-10-11T10:38:38","slug":"bedenimizi-ve-zihnimizi-kisa-hazirlayalim","status":"publish","type":"post","link":"https:\/\/www.bugday.org\/blog\/bedenimizi-ve-zihnimizi-kisa-hazirlayalim\/","title":{"rendered":"Bedenimizi ve zihnimizi k\u0131\u015fa haz\u0131rlayal\u0131m!"},"content":{"rendered":"<p><span lang=\"DE\">S\u0131cak ve ayd\u0131nl\u0131k yaz mevsiminden sonra g\u00fcnler, k\u0131\u015f g\u00fcnd\u00f6n\u00fcm\u00fcne (21-22 Aral\u0131k) kadar k\u0131salmaya devam eder.\u00a0Buna paralel olarak havalar so\u011fumaya ba\u015flar; bitkiler, hayvanlar ve do\u011fa bir b\u00fct\u00fcn olarak kendini k\u0131\u015f mevsimine haz\u0131rlar. Bu haz\u0131rl\u0131\u011fa insan bedeni de kendili\u011finden bir nevi uyum sa\u011flar ve \u0131s\u0131n\u0131n d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc alg\u0131lamas\u0131yla birlikte ya\u011f depolamaya ba\u015flar. Ne yaz\u0131k ki biz insanlar \u00f6zellikle \u015fehir ortam\u0131nda ruhumuza ve bedenimize do\u011fayla b\u00fct\u00fcn i\u00e7inde ya\u015fayabilmesi i\u00e7in gerekli olanaklar\u0131 sunam\u0131yoruz ve bedenimiz yeterince i\u015faret alamamas\u0131 nedeniyle kendini k\u0131\u015fa haz\u0131rlayam\u0131yor. Bu y\u00fczden de k\u0131\u015f\u0131n daha ilk g\u00fcnlerinde so\u011fuk alg\u0131nl\u0131\u011f\u0131 ya\u015fayabiliyoruz.<\/span><\/p>\n<p><span lang=\"DE\">Bu d\u00f6nemdeki \u00e7o\u011fu hastal\u0131k ku\u015fkusuz havalar\u0131n so\u011fumas\u0131 ile ilgili ama tek fakt\u00f6r bu olsayd\u0131 herkesin hasta olmas\u0131 gerekirdi. Peki neden baz\u0131 insanlar\u00a0 \u00e7abuk \u00fc\u015f\u00fct\u00fcp, grip olurken so\u011fuk baz\u0131lar\u0131na hi\u00e7 dokunmuyor bile?<\/span><\/p>\n<p><span lang=\"DE\">Bilindi\u011fi gibi zihinsel \u00f6zellikle de ruhsal a\u00e7\u0131dan zay\u0131f bir d\u00f6nem ya\u015f\u0131yorsak, bedenimiz de zay\u0131f d\u00fc\u015fer ve \u00e7ok kolay hastalan\u0131r. Bu da ruh ve zihin b\u00fct\u00fcnl\u00fc\u011f\u00fcm\u00fcz\u00fc ve aralar\u0131ndaki kar\u015f\u0131l\u0131kl\u0131 etkile\u015fimi g\u00f6sterir. Fakat her ne sebepten olursa olsun e\u011fer ba\u011f\u0131\u015f\u0131kl\u0131k sistemimiz zay\u0131fsa, hem olumsuz d\u0131\u015f fakt\u00f6rlerin hem de ruhsal \u00e7\u00f6k\u00fcnt\u00fclerin \u00fcstesinden gelmek zorla\u015f\u0131r.<\/span><\/p>\n<p><span lang=\"DE\">Oysa zihin ve ruh sa\u011fl\u0131\u011f\u0131m\u0131z\u0131n yerinde oldu\u011funu varsay\u0131p, ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi g\u00fc\u00e7lendirerek k\u0131\u015fa haz\u0131rl\u0131k yapabiliriz. \u0130lk ad\u0131m olarak beslenme ile ba\u015flayabiliriz.<\/span><\/p>\n<p><strong><span lang=\"DE\">Beslenme ile k\u0131\u015fa haz\u0131rl\u0131k<\/span><\/strong><\/p>\n<ul>\n<li><span lang=\"DE\">G\u0131dalar\u0131n y\u00fczde 75-80 taze sebze ve meyvelerden olu\u015fmal\u0131<\/span><\/li>\n<li><span lang=\"DE\">Bu sebze ve meyveler m\u00fcmk\u00fcnse, yerel\u00a0\u00a0ve nat\u00fcrel\u00a0\u00a0(organik) olmal\u0131.<\/span><\/li>\n<li><span lang=\"DE\">Dengeli beslenmeli (y\u00fczde 80 bazik, y\u00fczde 20 asidik)<\/span><\/li>\n<li><span lang=\"DE\">Sebzeler g\u00fcnl\u00fck pi\u015firilmeli, meyve sular\u0131 ise taze s\u0131k\u0131k\u0131larak t\u00fcketilmeli\u00a0\u00a0<\/span><\/li>\n<li><span lang=\"DE\">Sebzeleri k\u0131zartma yerine buharda pi\u015firme ve salata olarak taze t\u00fcketilmeli<\/span><\/li>\n<li><span lang=\"DE\">\u00d6\u011f\u00fcnlerin a\u011f\u0131rl\u0131\u011f\u0131:\u00a0<\/span>Kahvalt\u0131 en a\u011f\u0131r \u00f6\u011f\u00fcn olmal\u0131, \u00f6r. \u00e7i\u011f g\u0131dalar, k\u00f6kler, yumrular, kabuklu tah\u0131llar, ya\u011fl\u0131 veya etli&#8230; \u00d6\u011fle yeme\u011fi orta a\u011f\u0131rl\u0131kta al\u0131nmal\u0131: \u00c7i\u011f ve pi\u015fmi\u015f gidalardan olu\u015fabilir. Ak\u015fam yeme\u011fi; en hafifi olmal\u0131: \u00f6r. buharda pi\u015fmi\u015f sebzeler, sulu yemekler, s\u0131cak \u00e7orba t\u00fcrleri vb.<\/li>\n<li>Yemek yerken sadece yemekle ilgilenmeli (yemek s\u0131ras\u0131nda TV seyretmekten, i\u015f g\u00f6r\u00fc\u015fmesinden veya aile tart\u0131\u015fmalar\u0131ndan ka\u00e7\u0131n\u0131lmal\u0131; rahatlat\u0131c\u0131 bir m\u00fczik zevke g\u00f6re tercih edilebilir)<\/li>\n<li>Sebzeleri mevsiminde t\u00fcketmeli (k\u0131\u015f\u0131n k\u00f6k ve yumru a\u011f\u0131rl\u0131kl\u0131 olmal\u0131, k\u0131rm\u0131z\u0131 ve koyu ye\u015fil sebzeler)<\/li>\n<li>Rafine edilmi\u015f her t\u00fcrl\u00fc g\u0131dadan ka\u00e7\u0131nmal\u0131 (\u015feker, beyaz un, beyaz pirin\u00e7&#8230;)<\/li>\n<li>E\u011fer g\u00fcndelik ya\u015fant\u0131da bedensel faaliyet uygulanm\u0131yor ise porsiyonlar\u0131 azaltmal\u0131<\/li>\n<\/ul>\n<p><span lang=\"DE\">\u00a0<\/span><span lang=\"DE\">Ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi 6-8 haftal\u0131k bir k\u00fcrle g\u00fc\u00e7lendirebiliriz:<\/span><\/p>\n<p><strong><span lang=\"DE\">G\u00fc\u00e7lendirici \u015furup tarifi<\/span><\/strong><\/p>\n<p><span lang=\"DE\">Malzemeler:<\/span><span lang=\"DE\">\u00a020 di\u015f sarm\u0131sak, 3 limon (organik), 50 gr. taze zencefil ve 1 litre i\u00e7me suyu.<\/span><\/p>\n<p><span lang=\"DE\">Haz\u0131rlan\u0131\u015f\u0131: Sarm\u0131sak di\u015fleri ve zencefil soyulur, limonlar y\u0131kan\u0131r (soyulmaz!) ve b\u00fct\u00fcn malzemeler oldu\u011fu gibi ince ince k\u0131y\u0131larak, bir litre so\u011fuk suyun bulundu\u011fu tencereye konularak kaynamaya b\u0131rak\u0131l\u0131r. Kar\u0131\u015f\u0131m kaynama noktas\u0131na ula\u015ft\u0131ktan sonra 5 dakika hafif ate\u015fte kaynat\u0131l\u0131r ve so\u011fumaya b\u0131rak\u0131l\u0131r. Kar\u0131\u015f\u0131m so\u011fuduktan sonra \u015furup k\u0131vam\u0131na gelinceye kadar blend\u0131r ile \u00e7ekilir, cam \u015fi\u015felere al\u0131narak buzdolab\u0131nda saklan\u0131r. Bitince yeniden yap\u0131l\u0131r.<\/span><span lang=\"DE\"><br \/>\nKullan\u0131l\u0131\u015f\u0131: Her sabah kahvalt\u0131 \u00f6ncesinde bir \u00e7orba ka\u015f\u0131\u011f\u0131 i\u00e7ilir. \u015eurubu m\u00fcmk\u00fcnse tahta ka\u015f\u0131k ile i\u00e7in. Bu \u015furubu 6-8 hafta boyunca kullanmakta yarar var.<\/span><\/p>\n<p><strong><span lang=\"DE\">Ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizi baz\u0131 d\u00fczenleyici etkinlikler de g\u00fc\u00e7lendirir:<\/span><\/strong><\/p>\n<ul>\n<li><span lang=\"DE\">Yeterli derecede uyku (\u00f6l\u00e7\u00fcs\u00fc ki\u015fiye g\u00f6re de\u011fi\u015fir fakat dinlenmi\u015f bir \u015fekilde kalkm\u0131\u015f olmak gerekli). K\u0131\u015f mevsiminde daha fazla uykuya ihtiya\u00e7 duydu\u011fumuzu unutmamal\u0131.<\/span><\/li>\n<li><span lang=\"DE\">G\u00fcnleri d\u00fczenli bir ritmle ge\u00e7irme \u2013ayn\u0131 saatte kalkmak, ayn\u0131 saatlerde yemek yemek, ayn\u0131 saatte uyumak gibi.<\/span><\/li>\n<li><span lang=\"DE\">Olumlu d\u00fc\u015f\u00fcnme, bilin\u00e7li ve derin nefas almaya \u00e7al\u0131\u015fma\u00a0\u00a0(zihinsel fark\u0131ndal\u0131k \u00e7al\u0131\u015fmalar\u0131)<\/span><\/li>\n<li><span lang=\"DE\">Huzurlu olmaya \u00e7al\u0131\u015fma ve harekete \u00f6nem verme<\/span><\/li>\n<li><span lang=\"DE\">Fazla stresten ka\u00e7\u0131nma, g\u00fcnl\u00fck hayata sakinlik d\u00f6nemlerini entegre etme<\/span><\/li>\n<\/ul>\n<p><span lang=\"DE\">Amerika&#8217;da yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re fazla stres alt\u0131nda olan insanlar di\u011ferlerine g\u00f6re iki kat daha s\u0131k hastalan\u0131yor.\u00a0Stres durumlar\u0131nda b\u00f6brek\u00fcst\u00fc bezleri fazla\u00a0kortizol\u00a0\u00fcretiyor ve salg\u0131l\u0131yor. Bu hormonun gere\u011finden fazla \u00fcretilmesi ba\u011f\u0131\u015f\u0131kl\u0131k sistemimizin zay\u0131flamas\u0131na neden oluyor.<\/span><\/p>\n<p><span lang=\"DE\">Stressiz ya\u015fam s\u00fcrd\u00fcrmek ku\u015fkusuz kolay de\u011fil, \u00e7\u00fcnk\u00fc bizim d\u0131\u015f\u0131m\u0131zdaki stres \u00fcreten fakt\u00f6rlerin \u00e7o\u011funu engelleyemiyoruz. Yine de stresten nispeten daha az etkilenmenin yollar\u0131 mevcut. Bu konuda rahatlama teknikleri bize yard\u0131mc\u0131 olur. \u00d6rne\u011fin;<\/span><\/p>\n<ul>\n<li><span lang=\"DE\">A\u00e7\u0131k (bol oksijenli) havada y\u00fcr\u00fcy\u00fc\u015fler<\/span><\/li>\n<li><span lang=\"DE\">Spor yapmak<\/span><\/li>\n<li><span lang=\"DE\">Lenf dranaj masajlar\u0131<\/span><\/li>\n<li><span lang=\"DE\">\u015eiatsu,\u00a0\u00a0Reflexoloji<\/span><\/li>\n<li><span lang=\"DE\">So\u011fuk-s\u0131cak du\u015flar<\/span><\/li>\n<li><span lang=\"DE\">Hamam \/ sauna &#8211; kapl\u0131ca<\/span><\/li>\n<li><span lang=\"DE\">Sakinle\u015ftirici m\u00fczik dinlemek<\/span><\/li>\n<li><span lang=\"DE\">Bir hobi ile me\u015fgul olmak (bir nevi meditasyondur)<\/span><\/li>\n<li><span lang=\"DE\">Yoga veya ki\u015fiye olumlu etkide bulunan ba\u015fka faaliyetler, (\u00f6r. meditasyon, dans, \u015fark\u0131 s\u00f6yleme, resim yapmak gibi)<\/span><\/li>\n<li><span lang=\"DE\">Beden fark\u0131ndal\u0131\u011f\u0131 \u00e7al\u0131\u015fmalar\u0131<\/span><\/li>\n<li><span lang=\"DE\">Bilin\u00e7li kas rahatlatma \u00e7al\u0131\u015fmalar\u0131<\/span><\/li>\n<\/ul>\n<p><span lang=\"DE\">B\u00fct\u00fcn bunlar\u0131n yan\u0131nda en de\u011ferli ilac\u0131m\u0131z moralimizin sa\u011flam olmas\u0131d\u0131r. O nedenle sizleri mutlu eden etkinlikler size moral kayna\u011f\u0131 olacakt\u0131r. Bu ba\u011flamda havalar so\u011fuyor diye karamsarl\u0131\u011fa kap\u0131lmak yerine, so\u011fuk havada ve karanl\u0131k k\u0131\u015f g\u00fcnlerinde hangi etkinlikleri yapabilece\u011finizi planlayabilirsiniz. \u00d6rne\u011fin el becerileri kurslar\u0131, dil kurslar\u0131, m\u00fczik, dans vs. etkinlikler i\u00e7in k\u0131\u015f mevsimi g\u00fczel f\u0131rsatlar sunabilir.<\/span><\/p>\n<p><span lang=\"DE\">G\u00fczel ve sa\u011fl\u0131kl\u0131 bir k\u0131\u015f ge\u00e7irmemiz dile\u011fiyle&#8230;<\/span><\/p>\n<p><strong>\u015eaduman Karaca \/ Do\u011fal T\u0131p Uzman\u0131<\/strong><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u0131cak ve ayd\u0131nl\u0131k yaz mevsiminden sonra g\u00fcnler, k\u0131\u015f g\u00fcnd\u00f6n\u00fcm\u00fcne (21-22 Aral\u0131k) kadar k\u0131salmaya devam eder.\u00a0Buna paralel olarak havalar so\u011fumaya ba\u015flar; bitkiler, hayvanlar ve do\u011fa bir b\u00fct\u00fcn olarak kendini k\u0131\u015f mevsimine haz\u0131rlar. Bu haz\u0131rl\u0131\u011fa insan bedeni&#8230;<\/p>\n","protected":false},"author":1,"featured_media":1261,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25],"tags":[105],"_links":{"self":[{"href":"https:\/\/www.bugday.org\/blog\/wp-json\/wp\/v2\/posts\/1260"}],"collection":[{"href":"https:\/\/www.bugday.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bugday.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bugday.org\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bugday.org\/blog\/wp-json\/wp\/v2\/comments?post=1260"}],"version-history":[{"count":2,"href":"https:\/\/www.bugday.org\/blog\/wp-json\/wp\/v2\/posts\/1260\/revisions"}],"predecessor-version":[{"id":1263,"href":"https:\/\/www.bugday.org\/blog\/wp-json\/wp\/v2\/posts\/1260\/revisions\/1263"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bugday.org\/blog\/wp-json\/wp\/v2\/media\/1261"}],"wp:attachment":[{"href":"https:\/\/www.bugday.org\/blog\/wp-json\/wp\/v2\/media?parent=1260"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bugday.org\/blog\/wp-json\/wp\/v2\/categories?post=1260"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bugday.org\/blog\/wp-json\/wp\/v2\/tags?post=1260"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}