{"id":520,"date":"2026-11-07T11:32:55","date_gmt":"2026-11-07T11:32:55","guid":{"rendered":"https:\/\/anadolubv.org.tr\/index.php\/kemik-sagligi-kalsiyum-ve-d-vitamini\/"},"modified":"2026-11-07T11:35:27","modified_gmt":"2026-11-07T11:35:27","slug":"kemik-sagligi-kalsiyum-ve-d-vitamini","status":"publish","type":"page","link":"https:\/\/anadolubv.org.tr\/index.php\/kemik-sagligi-kalsiyum-ve-d-vitamini\/","title":{"rendered":"Kemik Sa\u011fl\u0131\u011f\u0131 \u0130\u00e7in Kalsiyum ve D Vitamini Dengesi"},"content":{"rendered":"

Kemikler ya\u015fam boyu yenilenen canl\u0131 dokulard\u0131r. Gen\u00e7lik y\u0131llar\u0131nda kemik k\u00fctlesi artar, otuzlu ya\u015flardan sonra ise yava\u015f yava\u015f azalmaya ba\u015flar. Menopoz sonras\u0131 d\u00f6nemde kad\u0131nlarda bu kay\u0131p h\u0131zlanabilir. Beslenme, kemik sa\u011fl\u0131\u011f\u0131n\u0131 koruman\u0131n en \u00f6nemli ara\u00e7lar\u0131ndan biridir.<\/p>\n

\"Kemik<\/figure>\n

Kalsiyum nereden al\u0131n\u0131r?<\/h2>\n

S\u00fct, yo\u011furt, kefir ve peynir kalsiyumun en iyi bilinen kaynaklar\u0131d\u0131r. Bunlar\u0131n yan\u0131nda ye\u015fil yaprakl\u0131 sebzeler, brokoli, kurubaklagiller, susam ve tahin, badem ve kemikleriyle t\u00fcketilen k\u00fc\u00e7\u00fck bal\u0131klar da \u00f6nemli katk\u0131 sa\u011flar. G\u00fcnl\u00fck ihtiyac\u0131n tek bir \u00f6\u011f\u00fcnde de\u011fil, g\u00fcn i\u00e7ine yay\u0131larak kar\u015f\u0131lanmas\u0131 emilimi kolayla\u015ft\u0131r\u0131r.<\/p>\n

Baz\u0131 al\u0131\u015fkanl\u0131klar kalsiyumun kullan\u0131m\u0131n\u0131 olumsuz etkileyebilir. A\u015f\u0131r\u0131 tuz t\u00fcketimi idrarla kalsiyum kayb\u0131n\u0131 art\u0131rabilir. \u00c7ok y\u00fcksek miktarda kafein ve gazl\u0131 i\u00e7ecekler de kemik sa\u011fl\u0131\u011f\u0131 a\u00e7\u0131s\u0131ndan dikkat edilmesi gereken unsurlard\u0131r. \u00d6l\u00e7\u00fcl\u00fc t\u00fcketim \u00e7o\u011fu zaman yeterlidir.<\/p>\n

D vitamininin rol\u00fc<\/h2>\n

D vitamini, kalsiyumun ba\u011f\u0131rsaktan emilmesi i\u00e7in gereklidir. V\u00fccut D vitaminini b\u00fcy\u00fck \u00f6l\u00e7\u00fcde g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 yard\u0131m\u0131yla \u00fcretir; ya\u011fl\u0131 bal\u0131klar, yumurta sar\u0131s\u0131 ve baz\u0131 zenginle\u015ftirilmi\u015f \u00fcr\u00fcnler de katk\u0131 sa\u011flar. K\u0131\u015f aylar\u0131nda, kapal\u0131 ortamda \u00e7al\u0131\u015fanlarda ve ileri ya\u015fta D vitamini d\u00fczeyi s\u0131kl\u0131kla d\u00fc\u015f\u00fck bulunur. Takviye gerekip gerekmedi\u011fine kan tahlili sonucuna g\u00f6re hekim karar verir.<\/p>\n

G\u00fcnl\u00fck \u00f6rnek d\u00fczen<\/h2>\n

Kahvalt\u0131da bir dilim peynir ve bir kase yo\u011furt, \u00f6\u011flende ye\u015fil yaprakl\u0131 sebzelerle haz\u0131rlanm\u0131\u015f bir yemek, ara \u00f6\u011f\u00fcnde bir avu\u00e7 badem ve ak\u015fam bir bardak kefir; kalsiyum ihtiyac\u0131n\u0131n \u00f6nemli bir k\u0131sm\u0131n\u0131 kar\u015f\u0131lar. Haftada iki kez ya\u011fl\u0131 bal\u0131k t\u00fcketmek ise D vitamini ve omega-3 i\u00e7in iyi bir al\u0131\u015fkanl\u0131kt\u0131r.<\/p>\n

G\u00fcn i\u00e7inde k\u0131sa s\u00fcreli g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan yararlanmak da D vitamini \u00fcretimine katk\u0131 sa\u011flar. Cilt hassasiyeti ve mevsime g\u00f6re s\u00fcre ayarlanmal\u0131d\u0131r.<\/p>\n

Beslenmenin yan\u0131nda hareket<\/h2>\n

Kemik sa\u011fl\u0131\u011f\u0131 yaln\u0131zca besinlerle korunmaz. Y\u00fcr\u00fcy\u00fc\u015f, merdiven \u00e7\u0131kma ve hafif diren\u00e7 egzersizleri kemiklerin g\u00fc\u00e7lenmesine yard\u0131mc\u0131 olur. Yeterli protein al\u0131m\u0131 da kas ve kemik yap\u0131s\u0131n\u0131 destekler. Sigaradan uzak durmak ve alkol\u00fc s\u0131n\u0131rlamak ise kemik kayb\u0131n\u0131 yava\u015flatan di\u011fer \u00f6nemli ad\u0131mlard\u0131r.<\/p>\n

\u00c7ocukluk ve gen\u00e7lik y\u0131llar\u0131nda kazan\u0131lan kemik k\u00fctlesi, ileri ya\u015ftaki kemik sa\u011fl\u0131\u011f\u0131n\u0131n temelini olu\u015fturur. Bu nedenle kalsiyumdan zengin beslenme yaln\u0131zca ileri ya\u015f i\u00e7in de\u011fil, her ya\u015f i\u00e7in \u00f6nemlidir.<\/p>\n

S\u00fct \u00fcr\u00fcnlerini t\u00fcketemeyen, menopoz d\u00f6nemindeki ya da kemik erimesi riski ta\u015f\u0131yan ki\u015filer i\u00e7in ki\u015fiye \u00f6zel bir plan haz\u0131rlamak \u00f6nemlidir. Bu konuda Ankara diyetisyen<\/a> deste\u011fiyle g\u00fcnl\u00fck kalsiyum ve protein al\u0131m\u0131 birlikte de\u011ferlendirilebilir. Y\u00fcz y\u00fcze g\u00f6r\u00fc\u015fme i\u00e7in \u00c7ankaya diyetisyen<\/a> ofisimize gelebilirsiniz. Kemik yo\u011funlu\u011fu \u00f6l\u00e7\u00fcm\u00fc ve tedavi kararlar\u0131 i\u00e7in hekim takibi gereklidir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kemikler ya\u015fam boyu yenilenen canl\u0131 dokulard\u0131r. Gen\u00e7lik y\u0131llar\u0131nda kemik k\u00fctlesi artar, otuzlu ya\u015flardan sonra ise yava\u015f yava\u015f azalmaya ba\u015flar. Menopoz sonras\u0131 d\u00f6nemde kad\u0131nlarda bu kay\u0131p h\u0131zlanabilir. Beslenme, kemik sa\u011fl\u0131\u011f\u0131n\u0131 koruman\u0131n en \u00f6nemli ara\u00e7lar\u0131ndan biridir. Kalsiyum nereden al\u0131n\u0131r? S\u00fct, yo\u011furt, kefir ve peynir kalsiyumun en iyi bilinen kaynaklar\u0131d\u0131r. Bunlar\u0131n yan\u0131nda ye\u015fil yaprakl\u0131 sebzeler, brokoli, kurubaklagiller, susam […]<\/p>\n","protected":false},"author":0,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-520","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/520","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/comments?post=520"}],"version-history":[{"count":1,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/520\/revisions"}],"predecessor-version":[{"id":539,"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/pages\/520\/revisions\/539"}],"wp:attachment":[{"href":"https:\/\/anadolubv.org.tr\/index.php\/wp-json\/wp\/v2\/media?parent=520"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}