{"id":4838,"date":"2026-04-25T19:22:08","date_gmt":"2026-04-25T19:22:08","guid":{"rendered":"https:\/\/odakhaber.site\/?p=4838"},"modified":"2026-04-25T19:22:08","modified_gmt":"2026-04-25T19:22:08","slug":"regl-doneminde-neden-daha-ac-hissediyoruz-iste-dongunuze-ozel-beslenme-rehberi","status":"publish","type":"post","link":"https:\/\/odakhaber.site\/?p=4838","title":{"rendered":"Regl d\u00f6neminde neden daha a\u00e7 hissediyoruz? \u0130\u015fte d\u00f6ng\u00fcn\u00fcze \u00f6zel beslenme rehberi"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/mavimanset.com\/wp-content\/uploads\/2026\/04\/img_2490.jpg\" alt=\"\"\/><\/figure>\n\n\n\n<p>Bir\u00e7ok kad\u0131n regl d\u00f6neminde neden daha a\u00e7 hissetti\u011fini ve a\u015f\u0131r\u0131 tatl\u0131-tuzlu iste\u011fiyle nas\u0131l ba\u015fa \u00e7\u0131kaca\u011f\u0131n\u0131 merak ediyor. Uzmanlar, beslenme d\u00fczeninde yap\u0131lacak k\u00fc\u00e7\u00fck de\u011fi\u015fikliklerin; PMS belirtilerini, a\u011fr\u0131lar\u0131 ve yorgunlu\u011fu hafifletebilece\u011fini belirtiyor. \u0130\u015fte d\u00f6ng\u00fcn\u00fcn her evresine \u00f6zel beslenme stratejileri.<\/p>\n\n\n\n<p>Kad\u0131nlar\u0131n her ay ya\u015fad\u0131\u011f\u0131 regl d\u00f6ng\u00fcs\u00fc, sadece hormonal bir s\u00fcre\u00e7 de\u011fil, ayn\u0131 zamanda beslenme ihtiya\u00e7lar\u0131n\u0131n da de\u011fi\u015fti\u011fi bir d\u00f6nemdir. Uzman diyetisyenler Ro Huntriss ve Anjanee Kohli, d\u00f6ng\u00fcye g\u00f6re beslenmenin ya\u015fam kalitesini nas\u0131l art\u0131rabilece\u011fini a\u00e7\u0131klad\u0131.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/media.cumhuriyet.com.tr\/Archive\/7496d55f-289d-4915-9197-893183c8f214.jpg\" alt=\"Regl d\u00f6neminde neden daha a\u00e7 hissediyoruz? \u0130\u015fte d\u00f6ng\u00fcn\u00fcze \u00f6zel beslenme rehberi\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">REGL \u00d6NCES\u0130 (LUTEAL FAZ): NEDEN HEP A\u00c7IZ?<\/h3>\n\n\n\n<p>Yumurtlama sonras\u0131 ba\u015flayan bu evrede metabolizma h\u0131z\u0131 ge\u00e7ici olarak artar ve v\u00fccut daha fazla kalori yakmaya ba\u015flar. Bu da \u201ca\u00e7l\u0131k krizleri\u201d olarak geri d\u00f6ner.<\/p>\n\n\n\n<p><strong>\u0130\u015ftah Y\u00f6netimi:<\/strong>&nbsp;Tam tah\u0131ll\u0131 karbonhidratlar ve protein a\u011f\u0131rl\u0131kl\u0131 beslenmek tokluk s\u00fcresini uzat\u0131r.<\/p>\n\n\n\n<p><strong>Tatl\u0131 Krizi:&nbsp;<\/strong>%70 ve \u00fczeri kakao i\u00e7eren bitter \u00e7ikolata, magnezyum ve demir i\u00e7eri\u011fiyle sa\u011fl\u0131kl\u0131 bir alternatiftir.<\/p>\n\n\n\n<p><strong>Meyve G\u00fcc\u00fc:&nbsp;<\/strong>Ara\u015ft\u0131rmalar, meyve t\u00fcketiminin PMS (Adet \u00d6ncesi Sendrom) \u015fiddetini azaltt\u0131\u011f\u0131n\u0131 g\u00f6steriyor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">REGL SIRASINDA: KRAMPLAR VE YORGUNLUKLA M\u00dcCADELE<\/h3>\n\n\n\n<p>Bu d\u00f6nemde kaybedilen kan ve ya\u015fanan a\u011fr\u0131lar i\u00e7in \u201cdo\u011fru i\u00e7erikler\u201d hayati \u00f6nem ta\u015f\u0131yor:<\/p>\n\n\n\n<p><strong>Su \u0130\u00e7in:&nbsp;<\/strong>Bol su i\u00e7mek hem kramp \u015fiddetini hem de kanama s\u00fcresini k\u0131saltabilir. Alkol ise tam tersi etkiyle \u015fi\u015fkinlik ve ba\u015f a\u011fr\u0131s\u0131n\u0131 art\u0131r\u0131r.<\/p>\n\n\n\n<p><strong>Omega-3 ve \u00c7inko:&nbsp;<\/strong>Somon gibi ya\u011fl\u0131 bal\u0131klar a\u011fr\u0131y\u0131 hafifletirken; et, s\u00fct \u00fcr\u00fcnleri ve kuruyemi\u015flerdeki \u00e7inko iyile\u015fmeyi destekler.<\/p>\n\n\n\n<p><strong>Demir \u0130htiyac\u0131:<\/strong>&nbsp;Kan kayb\u0131 nedeniyle kad\u0131nlar\u0131n g\u00fcnl\u00fck 14,8 mg demire ihtiyac\u0131 vard\u0131r. Demirin emilimini art\u0131rmak i\u00e7in bu g\u0131dalar\u0131 (et, koyu ye\u015fil sebzeler) mutlaka C vitamini ile t\u00fcketin.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">YUMURTLAMA D\u00d6NEM\u0130: FOLAT DESTE\u011e\u0130<\/h3>\n\n\n\n<p>Yumurtlama genellikle regl \u00f6ncesi 12-14. g\u00fcnlerde ger\u00e7ekle\u015fir. Sa\u011fl\u0131kl\u0131 bir d\u00f6ng\u00fc i\u00e7in brokoli, avokado, nohut ve pancar gibi folat i\u00e7eren besinler t\u00fcketilmelidir.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">UZAK DURULMASI GEREKENLER: \u201c\u00d6D\u00dcL\u201d Y\u0130YECEKLER\u0130NE D\u0130KKAT!<\/h3>\n\n\n\n<p>Ruh hali d\u00fc\u015ft\u00fc\u011f\u00fcnde y\u00f6neldi\u011fimiz y\u00fcksek \u015fekerli at\u0131\u015ft\u0131rmal\u0131klar, kan \u015fekerini h\u0131zla y\u00fckseltip d\u00fc\u015f\u00fcrerek yorgunlu\u011fu daha da art\u0131r\u0131r. Kafein ise baz\u0131 kad\u0131nlarda kramplar\u0131 tetikleyebilir; e\u011fer sizi k\u00f6t\u00fc hissettiriyorsa t\u00fcketimi s\u0131n\u0131rlaman\u0131z \u00f6nerilir.<\/p>\n\n\n\n<p>KARDE\u015e HABER<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-mavi-man-et wp-block-embed-mavi-man-et\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"i1kzcsIn3A\"><a href=\"https:\/\/mavimanset.com\/2026\/04\/25\/regl-doneminde-neden-daha-ac-hissediyoruz-iste-dongunuze-ozel-beslenme-rehberi\/\">Regl d\u00f6neminde neden daha a\u00e7 hissediyoruz? \u0130\u015fte d\u00f6ng\u00fcn\u00fcze \u00f6zel beslenme rehberi<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;Regl d\u00f6neminde neden daha a\u00e7 hissediyoruz? \u0130\u015fte d\u00f6ng\u00fcn\u00fcze \u00f6zel beslenme rehberi&#8221; &#8212; Mavi Man\u015fet\" src=\"https:\/\/mavimanset.com\/2026\/04\/25\/regl-doneminde-neden-daha-ac-hissediyoruz-iste-dongunuze-ozel-beslenme-rehberi\/embed\/#?secret=jqgBz4x78A#?secret=i1kzcsIn3A\" data-secret=\"i1kzcsIn3A\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bir\u00e7ok kad\u0131n regl d\u00f6neminde neden daha a\u00e7 hissetti\u011fini ve a\u015f\u0131r\u0131 tatl\u0131-tuzlu iste\u011fiyle nas\u0131l ba\u015fa \u00e7\u0131kaca\u011f\u0131n\u0131 merak ediyor. Uzmanlar, beslenme d\u00fczeninde yap\u0131lacak k\u00fc\u00e7\u00fck de\u011fi\u015fikliklerin; PMS belirtilerini, a\u011fr\u0131lar\u0131 ve yorgunlu\u011fu hafifletebilece\u011fini belirtiyor. \u0130\u015fte d\u00f6ng\u00fcn\u00fcn her evresine \u00f6zel beslenme stratejileri. Kad\u0131nlar\u0131n her ay ya\u015fad\u0131\u011f\u0131 regl d\u00f6ng\u00fcs\u00fc, sadece hormonal bir s\u00fcre\u00e7 de\u011fil, ayn\u0131 zamanda beslenme ihtiya\u00e7lar\u0131n\u0131n da de\u011fi\u015fti\u011fi bir [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":4839,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[39],"tags":[],"class_list":["post-4838","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik-haberleri"],"jetpack_featured_media_url":"https:\/\/odakhaber.site\/wp-content\/uploads\/2026\/04\/img_2490.jpg","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts\/4838","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=4838"}],"version-history":[{"count":1,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts\/4838\/revisions"}],"predecessor-version":[{"id":4840,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/posts\/4838\/revisions\/4840"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=\/wp\/v2\/media\/4839"}],"wp:attachment":[{"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=4838"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=4838"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/odakhaber.site\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=4838"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}