{"id":1651,"date":"2017-08-17T15:46:51","date_gmt":"2017-08-17T15:46:51","guid":{"rendered":"http:\/\/bizimkokpit.com\/?p=1651"},"modified":"2017-08-17T15:46:51","modified_gmt":"2017-08-17T15:46:51","slug":"uzun-ucuslarda-nasil-beslenmeliyiz","status":"publish","type":"post","link":"https:\/\/bizimkokpit.com\/index.php\/2017\/08\/17\/uzun-ucuslarda-nasil-beslenmeliyiz\/","title":{"rendered":"Uzun u\u00e7u\u015flarda nas\u0131l beslenmeliyiz ?"},"content":{"rendered":"<p style=\"text-align: justify;\">KOKP\u0130T \u0130\u00c7ER\u0130S\u0130NDE NASIL BESLENMEL\u0130Y\u0130M ?<br \/>\nSa\u011fl\u0131k, sadece fiziksel verilerin iyi olmas\u0131 de\u011fil ayn\u0131 zamanda ruhsal ve bedensel bir iyilik halidir. D\u00fcnya sa\u011fl\u0131k \u00f6rg\u00fct\u00fcn\u00fcn yapm\u0131\u015f oldu\u011fu bu tan\u0131ma mesleki fakt\u00f6rler de eklendi\u011finde ne kadar uyabiliyoruz?<br \/>\n\u00d6zellikle kokpit gibi k\u0131s\u0131tl\u0131 alanda saatlerini ge\u00e7iren pilotlar i\u00e7in beslenmeye dikkat etmek ilerde olu\u015fabilecek hastal\u0131klar\u0131 \u00f6nleme a\u00e7\u0131s\u0131ndan \u00e7ok \u00f6nemlidir.<\/p>\n<p style=\"text-align: justify;\">\nEn b\u00fcy\u00fck risklerden biri kan lipid de\u011ferlerinin y\u00fckselmesidir. Bir \u00e7ok hastal\u0131\u011f\u0131n temelini olu\u015fturan kan lipidleri i\u00e7in de beslenme ve egzersiz en b\u00fcy\u00fck \u00f6nleyici fakt\u00f6rd\u00fcr.<\/p>\n<p style=\"text-align: justify;\">\nB\u00fcy\u00fck konsantrasyon gerektiren bu meslekte fiziksel ve zihinsel performans kayb\u0131 ya\u015famamak ad\u0131na kan \u015fekerini h\u0131zl\u0131 y\u00fckseltip, h\u0131zl\u0131 d\u00fc\u015f\u00fcrebilecek g\u0131dalar hem u\u00e7u\u015f \u00f6ncesi hem de u\u00e7u\u015f esnas\u0131nda t\u00fcketilmemelidir. Uzun s\u00fcreli a\u00e7l\u0131klar veya \u00e7ok s\u0131k at\u0131\u015ft\u0131rma yapmak kan \u015fekerini k\u00f6t\u00fc y\u00f6nde etkileyecek ve uyku hali, dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131, sinirlilik haline sebep olacakt\u0131r. \u0130deal yeme d\u00fczeni yakla\u015f\u0131k 2-3 saat aral\u0131kl\u0131 olarak bir ana bir ara \u00f6\u011f\u00fcn \u015feklinde beslenme plan\u0131d\u0131r.<\/p>\n<p style=\"text-align: justify;\">\nBaklagil grubu besinler yerdeyken dahi gaz problemi ya\u015fatabilirken d\u00fc\u015f\u00fck kabin bas\u0131nc\u0131nda ba\u011f\u0131rsak ve mide gazlar\u0131n\u0131n genle\u015fmesinden dolay\u0131 u\u00e7u\u015flarda s\u0131k\u0131nt\u0131 verebilmektedir. Hem idrar s\u00f6kt\u00fcr\u00fcc\u00fc hem de ba\u011f\u0131rsak hareketlerini h\u0131zland\u0131ran kafeinli i\u00e7eceklerin ayr\u0131ca fazla t\u00fcketiminin sinirlilik ve kalp ritmini h\u0131zland\u0131rd\u0131\u011f\u0131 unutulmamal\u0131d\u0131r.<\/p>\n<p style=\"text-align: justify;\">\nU\u00e7u\u015f s\u0131ras\u0131nda kabin ortam\u0131n\u0131n nem oran\u0131n\u0131n d\u00fc\u015f\u00fck olmas\u0131 ter ile su kayb\u0131n\u0131n miktar\u0131n\u0131 artt\u0131raca\u011f\u0131ndan u\u00e7u\u015f ekibinin bol bol su\/s\u0131v\u0131 t\u00fcketilmesi tavsiye edilmektedir. U\u00e7u\u015f esnas\u0131nda saat ba\u015f\u0131na 0,25 lt olacak \u015fekilde aral\u0131kl\u0131 \u015fekilde su t\u00fcketimi dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131 gibi durumlar\u0131 ortadan kald\u0131rmak a\u00e7\u0131s\u0131ndan en yararl\u0131s\u0131 olacakt\u0131r.<\/p>\n<p style=\"text-align: justify;\">\nUzun u\u00e7u\u015flardan (ER) sonra olu\u015fan yorgunlu\u011fu ve farkl\u0131 g\u0131dalar\u0131n t\u00fcketiminden do\u011fabilecek sindirim problemlerini gidermek i\u00e7in lif t\u00fcketimine dikkat edilmelidir. Ayn\u0131 g\u00fcn i\u00e7indeki farkl\u0131 hava ko\u015fullar\u0131 hatta iklim farkl\u0131l\u0131klar\u0131nda yap\u0131lan u\u00e7u\u015flar, farkl\u0131 saat dilimleri, uykusuzluk, yetersiz ve dengesiz beslenme ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131 d\u00fc\u015f\u00fcren fakt\u00f6rlerdir. Ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendirecek besinlerin sadece u\u00e7u\u015f \u00f6ncesi de\u011fil d\u00fczenli olarak t\u00fcketilmesi yararl\u0131 olacakt\u0131r. En \u00f6nemli ba\u011f\u0131\u015f\u0131kl\u0131k destekleyicisi C vitaminini g\u00fcnl\u00fck almaya \u00f6zen g\u00f6sterilmelidir.<\/p>\n<p style=\"text-align: justify;\">\n\u0130yilik halinin sa\u011flanabilmesinin ruhsal\/psikolojik taraf\u0131 da beslenme ilkeleriyle b\u00fct\u00fcnle\u015fmektedir. Yemek yemek sadece g\u00fcnl\u00fck enerji ihtiyac\u0131n\u0131n kar\u015f\u0131lanmas\u0131 olarak g\u00f6r\u00fclmemeli ayn\u0131 zamanda g\u00f6ze ve damak tad\u0131n\u0131za hitap edicek besinler t\u00fcketilmelidir. \u201cMindful eating\u201d yani bilin\u00e7li\/dikkatli yemek yeme kavram\u0131 ile yenilen yeme\u011fin tad\u0131n\u0131 almak, \u00e7i\u011fneme ve yutmay\u0131 deneyimlemek kokpitteki \u00e7al\u0131\u015fma ortam\u0131 i\u00e7in l\u00fcks olarak g\u00f6r\u00fclse dahi porsiyon kontrol\u00fc ve i\u015ftah dengelemek a\u00e7\u0131s\u0131ndan uygulanabilir.<\/p>\n<p style=\"text-align: justify;\">K\u0131sa k\u0131sa ne yemeliyiz ?<\/p>\n<ul style=\"text-align: justify;\">\n<li>kan \u015fekerinizi h\u0131zl\u0131ca y\u00fckseltip d\u00fc\u015f\u00fcrecek glisemik indeksi y\u00fcksek olan i\u015flenmi\u015f g\u0131dalar (beyaz un ile haz\u0131rlanm\u0131\u015f hamur i\u015fleri, pirin\u00e7, makarna, y\u00fcksek eklenti \u015feker i\u00e7eren tatl\u0131lar vb) yerine kompleks karbonhidrat i\u00e7eren, liften zengin g\u0131dalar (taze meyve\/sebze, tam tah\u0131ll\u0131 \u00fcr\u00fcnler vb) t\u00fcketilmeli.<\/li>\n<li>Uzun s\u00fcre a\u00e7l\u0131klardan sonra i\u015ftah kontrol\u00fcn\u00fc sa\u011flamak i\u00e7in ara \u00f6\u011f\u00fcnler atlanmamal\u0131. \u00d6zellikle 4 saatten uzun s\u00fcrecek \u00f6\u011f\u00fcn aralar\u0131nda kuruyemi\u015f-meyve veya s\u00fct\/s\u00fctl\u00fc kahve-meyve ikilileri kan \u015fekeri reg\u00fclasyonunu sa\u011flamakta yararl\u0131 olacakt\u0131r.<\/li>\n<li>G\u00fcnl\u00fck s\u0131v\u0131 t\u00fcketimini artt\u0131rmak i\u00e7in t\u00fcketilen s\u0131v\u0131lar \u015feker eklentili ve gazl\u0131 olmamal\u0131d\u0131r. Do\u011fal maden suyu, limon-tar\u00e7\u0131n-elma-nane ile tatland\u0131r\u0131lm\u0131\u015f sular, me\u015frubatlar\u0131n yerine tercih edilmelidir. S\u0131v\u0131 yerine t\u00fcketilen \u00e7ay-kahve gibi kafeinli i\u00e7eceklerin di\u00fcretik (idrar s\u00f6kt\u00fcr\u00fcc\u00fc) etkisi g\u00f6z \u00f6n\u00fcne al\u0131nmal\u0131 ve her bardak ba\u015f\u0131na ekstradan bir bardak su t\u00fcketilmelidir.<\/li>\n<li>Ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 g\u00fc\u00e7lendirecek antioksidan y\u00f6n\u00fcnden zengin besinleri g\u00fcnl\u00fck diyetinizde bulundurun. Red\/blue berry, koyu ye\u015fil yaprakl\u0131 sebze, mor meyveler, sumak, zerde\u00e7al, kefir, ev yap\u0131m\u0131 yogurt antioksidan ve probiyotikten zengindir. G\u00fcnl\u00fck C vitamini ihtiyac\u0131n\u0131 kar\u015f\u0131lamas\u0131 a\u00e7\u0131s\u0131ndan mevsimine g\u00f6re kivi veya b\u00f6\u011f\u00fcrtlen, limon, portakal gibi meyvelerden t\u00fcketmeye \u00e7al\u0131\u015f\u0131n.<\/li>\n<li>Uzun yat\u0131lar\u0131n yap\u0131laca\u011f\u0131 u\u00e7u\u015flar i\u00e7in gidilecek olan \u00fclkenin yemek k\u00fclt\u00fcr\u00fc ve kal\u0131nacak yerin ko\u015fullar\u0131 g\u00f6z \u00f6n\u00fcne al\u0131narak haz\u0131rl\u0131kl\u0131 gidilmelidir. Bilmedi\u011finiz ve daha \u00f6nce deneyimlemedi\u011finiz hi\u00e7 bir besin yat\u0131larda t\u00fcketilmemelidir. Eklenti \u015feker ve katk\u0131 maddesi bulunmayan kurumeyveli-kuruyemi\u015fli barlar, \u015fekersiz m\u00fcsliler ta\u015f\u0131nabilecek en pratik se\u00e7eneklerdir.<\/li>\n<li>U\u00e7u\u015f \u00f6ncesi ve u\u00e7u\u015f s\u0131ras\u0131nda gaz yapabilecek baklagillerden (nohut, barbunya, fasulye) ve lahanagillerden (karnabahar, lahana, brokoli) uzak durulmal\u0131d\u0131r. Bu s\u00fcre\u00e7te enerji sa\u011flayacak do\u011fru karbonhidrat kaynaklar\u0131, u\u00e7u\u015f sonras\u0131nda ise protein t\u00fcketimi toparlanma\/dinlenme s\u00fcrecinize yard\u0131mc\u0131 olacakt\u0131r.<\/li>\n<li>Sa\u011fl\u0131kl\u0131 beslenme ve kilo denetiminizi sa\u011flamak i\u00e7in do\u011fru kaynaklardan yeteri kadar kalori almak gereklidir. Ki\u015fisel olarak de\u011fi\u015febilecek fakt\u00f6rler (ya\u015f, boy, kilo, cinsiyet, fiziksel aktivite) g\u00f6z \u00f6n\u00fcne al\u0131narak g\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131z belirlenebilir. Bunun i\u00e7in beslenme uzman\u0131 veya diyetisyenden yard\u0131m alabilirsiniz.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Dyt. Havva Nur Yaman, NLP-Practitioner<\/p>\n","protected":false},"excerpt":{"rendered":"<p>KOKP\u0130T \u0130\u00c7ER\u0130S\u0130NDE NASIL BESLENMEL\u0130Y\u0130M ? Sa\u011fl\u0131k, sadece fiziksel verilerin iyi olmas\u0131 de\u011fil ayn\u0131 zamanda ruhsal ve bedensel bir iyilik halidir. D\u00fcnya sa\u011fl\u0131k \u00f6rg\u00fct\u00fcn\u00fcn yapm\u0131\u015f oldu\u011fu bu tan\u0131ma mesleki fakt\u00f6rler de eklendi\u011finde ne kadar uyabiliyoruz? \u00d6zellikle kokpit gibi k\u0131s\u0131tl\u0131 alanda saatlerini ge\u00e7iren pilotlar i\u00e7in beslenmeye dikkat etmek ilerde olu\u015fabilecek hastal\u0131klar\u0131 \u00f6nleme a\u00e7\u0131s\u0131ndan \u00e7ok \u00f6nemlidir. En b\u00fcy\u00fck<\/p>\n","protected":false},"author":2,"featured_media":1652,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,2,108,68,104,80,77,69],"tags":[],"class_list":["post-1651","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-genel","category-guvenlik","category-insan-performansi","category-merak-edilenler","category-pilotaj","category-saglik","category-temel-bilgiler","category-ucus"],"_links":{"self":[{"href":"https:\/\/bizimkokpit.com\/index.php\/wp-json\/wp\/v2\/posts\/1651","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bizimkokpit.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bizimkokpit.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bizimkokpit.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bizimkokpit.com\/index.php\/wp-json\/wp\/v2\/comments?post=1651"}],"version-history":[{"count":1,"href":"https:\/\/bizimkokpit.com\/index.php\/wp-json\/wp\/v2\/posts\/1651\/revisions"}],"predecessor-version":[{"id":1653,"href":"https:\/\/bizimkokpit.com\/index.php\/wp-json\/wp\/v2\/posts\/1651\/revisions\/1653"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bizimkokpit.com\/index.php\/wp-json\/wp\/v2\/media\/1652"}],"wp:attachment":[{"href":"https:\/\/bizimkokpit.com\/index.php\/wp-json\/wp\/v2\/media?parent=1651"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bizimkokpit.com\/index.php\/wp-json\/wp\/v2\/categories?post=1651"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bizimkokpit.com\/index.php\/wp-json\/wp\/v2\/tags?post=1651"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}