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Locked="false" Priority="19" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis" /> <w:LsdException Locked="false" Priority="21" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis" /> <w:LsdException Locked="false" Priority="31" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference" /> <w:LsdException Locked="false" Priority="32" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Intense Reference" /> <w:LsdException Locked="false" Priority="33" SemiHidden="false" UnhideWhenUsed="false" QFormat="true" Name="Book Title" /> <w:LsdException Locked="false" Priority="37" Name="Bibliography" /> <w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading" /> </w:LatentStyles> </xml><![endif]--><!--[if gte mso 10]> <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Normal Tablo"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-priority:99; mso-style-parent:""; mso-padding-alt:0cm 5.4pt 0cm 5.4pt; mso-para-margin-top:0cm; mso-para-margin-right:0cm; mso-para-margin-bottom:10.0pt; mso-para-margin-left:0cm; line-height:115%; mso-pagination:widow-orphan; font-size:11.0pt; font-family:"Calibri","sans-serif"; mso-ascii-font-family:Calibri; mso-ascii-theme-font:minor-latin; mso-hansi-font-family:Calibri; mso-hansi-theme-font:minor-latin; mso-bidi-font-family:"Times New Roman"; mso-bidi-theme-font:minor-bidi; mso-fareast-language:EN-US;} </style> <![endif]--> <p class="MsoNormal">Universal İtalyan Hastanesi Beslenme ve Diyet Uzmanı Meltem Şeniz Toksoy, yağlı etleri, kızartmaları diyette dikkatle alınmalı, kırmızı etten gelen günlük enerjiyi %10'nun üstüne çıkartılmamalı, trans yağ asitleri içeren yağ ürünleri tüketilmemesi gerektiği konusunda uyarıyor. Toksoy, günlük taze sebze ve meyve tüketimine de dikkat çekerken en az beş porsiyon ve üzeri tüketilmeli, bunlardan gelecek günlük enerjinin %7'nin altına düşmemesine dikkat çekiyor.</p> <p class="MsoNormal"> </p> <p class="MsoNormal">Son yıllarda yapılan birçok araştırma da bu kanıyı destekliyor.</p> <p class="MsoNormal"> </p> <p class="MsoNormal">Toksoy, “hardallı-kükürtlü sebzelere bol yer vermeli, sarımsak, soğan nane, maydanoz gibi lezzet vericileri yeşil salatayı ve diğer yeşillikleri yemek listemizde bulundururken, bunların sağlıklı ortamda yetiştirilmelerini sağlamalıyız. Yemek listemizdeki kuru baklagilleri diğer yiyeceklerle dengeleyerek kullanmalıyız. Rafine şekerden gelecek enerjiyi günlük %10’nun altında tutmalıyız ve çay şekeri yerine pekmez ve bal gibi doğal tatlıları tercih etmeliyiz” dedi.</p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal"> </b></p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">RAFİNE YİYECEKLERDEN KAÇININ </b></p> <p class="MsoNormal">Alkol, sigara, katkı maddelerini fazla içeren, rafine yiyeceklerden kaçınmamız gerektiğini belirten Toksoy, “doğal olanları rafine yiyeceklere tercih etmeli, sigara içilen ortamlardan uzak durmalı ve alkol tüketiminiz günlük enerjinin %5 ini geçmemelidir.” şeklinde konuştu.</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">KÖMÜR IZGARASI VE KIZARTMALARDAN UZAK DURUN </b></p> <p class="MsoNormal">Toksoy, pişirme yöntemlerinden kömür ızgarası ve kızartmalardan özellikle uzak durmamız gerektiğini söylerken tütsülenmiş yiyeceklerden, turşu salamura gibi fazla tuzlulardan kaçınmamız gerektiğini belirtiyor. Düşük ısıda pişirilen yiyeceklerin yanı sıra erişkinlerde günlük tuz alımını 5 gramın altına düşürmeliyiz. Toksoy, ayrıca yaşam boyu düzenli fiziksel aktivite yapmamız gerektiğinin altını çiziyor.</p> <p class="MsoNormal"> </p> <p class="MsoNormal">Meltem Şeniz Toksoy, kanser riskini arttıran ve azaltan besinleri şöyle sıralıyor;</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">Kanser riskini arttıran besinler; </b></p> <p class="MsoNormal">• Yağda kızartılmış besinler</p> <p class="MsoNormal">• Tuzlanmış besinler</p> <p class="MsoNormal">• Tütsülenmiş besinler</p> <p class="MsoNormal">• Nitrit, nitrat eklenmiş besinler</p> <p class="MsoNormal">• Ateşe çok yakın pişirilmiş kebaplar</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">Kanser riskini azaltan besinler; </b></p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">SEBZELER </b></p> <p class="MsoNormal">• Soğan, sarımsak</p> <p class="MsoNormal">• Lahana</p> <p class="MsoNormal">• Havuç, ıspanak</p> <p class="MsoNormal">• Marul, kıvırcık, salatalık</p> <p class="MsoNormal">• Pazı, asma yaprağı</p> <p class="MsoNormal">• Karnabahar, pırasa, şalgam, turp</p> <p class="MsoNormal">• Maydanoz, tere, nane, roka</p> <p class="MsoNormal">• Biber</p> <p class="MsoNormal">• Taze-kuru fasulye, bezelye</p> <p class="MsoNormal">• Bakla, mantar, patlıcan, enginar</p> <p class="MsoNormal">• Kabak</p> <p class="MsoNormal">• Domates, pancar, bamya</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">MEYVELER </b></p> <p class="MsoNormal">• Portakal, greyfurt, limon</p> <p class="MsoNormal">• Kuşburnu, böğürtlen, kızılcık</p> <p class="MsoNormal">• Elma, armut, ayva, erik</p> <p class="MsoNormal">• Kiraz, vişne, çilek</p> <p class="MsoNormal">• Kavun, karpuz</p> <p class="MsoNormal">• Üzüm, incir, nar,dut</p> <p class="MsoNormal">• Muz, hurma, yeni dünya</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">KURU YEMİŞLER </b></p> <p class="MsoNormal">• Leblebi, kestane, badem, fındık, fıstık, ceviz</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">TAHILLAR </b></p> <p class="MsoNormal">• Kepekli ekmek</p> <p class="MsoNormal">• Çavdar ekmeği</p> <p class="MsoNormal">• Bulgur, yarma</p> <p class="MsoNormal"> </p> <p class="MsoNormal"><b style="mso-bidi-font-weight:normal">HAYVANSAL BESİNLER </b></p> <p class="MsoNormal">• Karaciğer, böbrek, yürek</p> <p class="MsoNormal">• Yumurta</p> <p class="MsoNormal">• Yağsız peynir, çökelek</p> <p class="MsoNormal">• Yoğurt</p> <p class="MsoNormal"> </p> <p class="MsoNormal">(Milliyet)</p>