{"id":24483,"date":"2026-07-24T07:39:14","date_gmt":"2026-07-24T07:39:14","guid":{"rendered":"https:\/\/akdenizolay.com.tr\/index.php\/2026\/07\/24\/kaslarinizi-guclendirmenin-tam-zamani\/"},"modified":"2026-07-24T07:39:15","modified_gmt":"2026-07-24T07:39:15","slug":"kaslarinizi-guclendirmenin-tam-zamani","status":"publish","type":"post","link":"https:\/\/akdenizolay.com.tr\/index.php\/2026\/07\/24\/kaslarinizi-guclendirmenin-tam-zamani\/","title":{"rendered":"Kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirmenin tam zaman\u0131!"},"content":{"rendered":"<p> Ya\u015fam s\u00fcresinin uzamas\u0131yla birlikte sa\u011fl\u0131kl\u0131 ya\u015f alma her zamankinden fazla \u00f6nem kazan\u0131yor. Ancak ilerleyen ya\u015f, hareketsiz ya\u015fam tarz\u0131, d\u00fczensiz beslenme ve baz\u0131 kronik hastal\u0131klar nedeniyle kaslar zamanla g\u00fc\u00e7 kaybedebiliyor.\u00a0<strong>Ac\u0131badem Kad\u0131k\u00f6y (Dr. \u015einasi Can) Hastanesi Ortopedi ve Travmatoloji Uzman\u0131<\/strong><strong>\u00a0Dr. Selami \u00c7akmak<\/strong>, al\u0131nacak baz\u0131 basit \u00f6nlemlerin kaslar\u0131 g\u00fc\u00e7lendirmede \u00f6nemli katk\u0131lar sa\u011flad\u0131\u011f\u0131n\u0131, yaz aylar\u0131n\u0131n da kas sa\u011fl\u0131\u011f\u0131n\u0131 desteklemek i\u00e7in \u00e7ok \u00f6nemli f\u0131rsatlar sundu\u011funu belirterek \u201cYaz d\u00f6neminin do\u011fru de\u011ferlendirilmesi halinde kas kayb\u0131n\u0131n \u00f6nlenmesi ve kaslar\u0131n g\u00fc\u00e7lendirilmesi m\u00fcmk\u00fcnd\u00fcr. A\u00e7\u0131k havada daha fazla hareket etmek, g\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131ndan yararlanmak ve dengeli beslenmek kas sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen \u00f6nemli avantajlar sunmaktad\u0131r\u201d diyor. Ortopedi ve Travmatoloji Uzman\u0131 Dr. Selami \u00c7akmak, kaslar\u0131 g\u00fc\u00e7lendirmede 4 \u00f6nemli yaz f\u0131rsat\u0131n\u0131 anlatt\u0131, \u00f6nemli uyar\u0131lar ve \u00f6nerilerde bulundu.\u00a0<\/p>\n<p><strong>A\u00e7\u0131k havada her g\u00fcn d\u00fczenli ve tempolu y\u00fcr\u00fcy\u00fcn<\/strong><\/p>\n<p>\u00d6zellikle g\u00fcne\u015f \u0131\u015f\u0131nlar\u0131n\u0131n dik gelmedi\u011fi saatlerde fiziksel aktivitenizi art\u0131r\u0131n. D\u00fczenli y\u00fcr\u00fcy\u00fc\u015f yapmak, y\u00fczmek, bisiklete binmek veya hafif tempolu ko\u015fular ger\u00e7ekle\u015ftirmek kaslar\u0131n daha aktif \u00e7al\u0131\u015fmas\u0131n\u0131 sa\u011flayarak g\u00fc\u00e7lenmelerine katk\u0131da bulunur. \u00d6zellikle ya\u015f ilerledik\u00e7e ortaya \u00e7\u0131kan kas kayb\u0131n\u0131 \u00f6nlemenin en etkili yollar\u0131ndan biri d\u00fczenli hareket etmekten ge\u00e7er. Uzun s\u00fcre oturmaksa kaslar\u0131n kullan\u0131lmamas\u0131na ba\u011fl\u0131 olarak g\u00fc\u00e7 kayb\u0131n\u0131 h\u0131zland\u0131rabilir. Bu nedenle g\u00fcn i\u00e7inde bol bol hareket etmek, k\u0131sa mesafelerde ara\u00e7 yerine y\u00fcr\u00fcmeyi tercih etmek ve asans\u00f6r yerine merdiven kullanmak kas sa\u011fl\u0131\u011f\u0131n\u0131 korumaya yard\u0131mc\u0131 olur.\u00a0<\/p>\n<p><strong>G\u00fcne\u015ften mutlaka faydalan\u0131n\u00a0<\/strong><\/p>\n<p>G\u00fcne\u015f \u0131\u015f\u0131\u011f\u0131 v\u00fccudun D vitamini \u00fcretmesini sa\u011flayan en \u00f6nemli kaynaklar\u0131n ba\u015f\u0131nda gelir. \u00a0Kaslar\u0131n g\u00fc\u00e7l\u00fc \u00e7al\u0131\u015fabilmesi ve kemiklerin kuvvetlenmesi i\u00e7in D vitamini b\u00fcy\u00fck \u00f6nem ta\u015f\u0131r. D vitamini eksikli\u011fi; kas g\u00fc\u00e7s\u00fczl\u00fc\u011f\u00fc, \u00e7abuk yorulma, denge problemleri ve d\u00fc\u015fme riskini art\u0131rabilir. Yaz g\u00fcne\u015finden uygun saatlerde yararlanmak, v\u00fccudun do\u011fal D vitamini \u00fcretimini destekler. D vitamini d\u00fczeylerinin d\u00fczenli olarak kontrol edilmesi ve gerekti\u011finde hekim \u00f6nerisiyle destek al\u0131nmas\u0131 kas fonksiyonlar\u0131n\u0131n korunmas\u0131na katk\u0131 sa\u011flar.\u00a0<\/p>\n<p><strong>Proteinden zengin ve dengeli beslenin\u00a0<\/strong><\/p>\n<p>Yaz mevsimi, taze sebze ve meyveler gibi kas sa\u011fl\u0131\u011f\u0131n\u0131 destekleyen besinlere ula\u015fmay\u0131 kolayla\u015ft\u0131ran \u00f6nemli avantajlar sunar. Yaz sebze ve meyveleri; i\u00e7eriklerindeki vitaminler, mineraller ve antioksidanlar sayesinde kaslar\u0131n egzersiz sonras\u0131 toparlanmas\u0131na yard\u0131mc\u0131 olur. Ayr\u0131ca yaz aylar\u0131nda daha hafif \u00f6\u011f\u00fcnler yapmak dengeli beslenmeyi kolayla\u015ft\u0131r\u0131r. Ancak kas dokusunun korunmas\u0131 ve yenilenmesi i\u00e7in yaln\u0131zca sebze ve meyve t\u00fcketmek yeterli de\u011fildir. Bu nedenle yumurta, s\u00fct ve s\u00fct \u00fcr\u00fcnleri, bal\u0131k, ya\u011fs\u0131z etler, kuru baklagiller ve kuruyemi\u015fler gibi protein kaynaklar\u0131n\u0131 d\u00fczenli t\u00fcketmek gerekir. Yaz\u0131n bol su i\u00e7mek de kaslar\u0131n sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015fmas\u0131na katk\u0131 sa\u011flar.<\/p>\n<p><strong>Hareketsizlik d\u00f6ng\u00fcs\u00fcn\u00fc k\u0131r\u0131n<\/strong><\/p>\n<p>Kaslar\u0131n en b\u00fcy\u00fck d\u00fc\u015fmanlar\u0131ndan biri hareketsizliktir. Yaz aylar\u0131nda k\u0131\u015f\u0131n aksine sosyal aktiviteler, tatiller ve d\u0131\u015far\u0131da ge\u00e7irilen zaman\u0131n artmas\u0131 \u00f6nemli f\u0131rsatlar sunar. A\u00e7\u0131k havada vakit ge\u00e7irmek, arkada\u015flarla y\u00fcr\u00fcy\u00fc\u015f planlar\u0131 yapmak, do\u011fa y\u00fcr\u00fcy\u00fc\u015flerine kat\u0131lmak, bah\u00e7e i\u015fleriyle u\u011fra\u015fmak veya d\u00fczenli egzersiz programlar\u0131na dahil olmak kaslar\u0131n d\u00fczenli \u00e7al\u0131\u015fmas\u0131na b\u00fcy\u00fck katk\u0131 sa\u011flar. G\u00fcnl\u00fck hareket miktar\u0131n\u0131n artmas\u0131, ya\u015fla birlikte geli\u015febilen kas kayb\u0131n\u0131n yava\u015flamas\u0131na yard\u0131mc\u0131 olurken, kas g\u00fcc\u00fcn\u00fcn korunmas\u0131n\u0131 ve art\u0131r\u0131lmas\u0131n\u0131 da destekler.<\/p>\n<p>\u00a0<\/p>\n<p>\u00a0<\/p>\n<p>Kaynak: (BYZHA) Beyaz Haber Ajans\u0131<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ya\u015fam s\u00fcresinin uzamas\u0131yla birlikte sa\u011fl\u0131kl\u0131 ya\u015f alma her zamankinden fazla \u00f6nem kazan\u0131yor.<\/p>\n","protected":false},"author":1,"featured_media":24484,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23],"tags":[],"class_list":["post-24483","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik"],"_links":{"self":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/24483","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/comments?post=24483"}],"version-history":[{"count":1,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/24483\/revisions"}],"predecessor-version":[{"id":24485,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/posts\/24483\/revisions\/24485"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/media\/24484"}],"wp:attachment":[{"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/media?parent=24483"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/categories?post=24483"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/akdenizolay.com.tr\/index.php\/wp-json\/wp\/v2\/tags?post=24483"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}