{"id":12114,"date":"2022-07-25T11:23:08","date_gmt":"2022-07-25T08:23:08","guid":{"rendered":"http:\/\/blog.ulubat.org\/?p=12114"},"modified":"2022-07-25T11:23:11","modified_gmt":"2022-07-25T08:23:11","slug":"diyet-cesitleri","status":"publish","type":"post","link":"https:\/\/blog.ulubat.org\/index.php\/genel\/diyet-cesitleri\/","title":{"rendered":"Diyet \u00c7e\u015fitleri"},"content":{"rendered":"\n

\u00c7a\u011f\u0131m\u0131z\u0131n en yayg\u0131n sorunlar\u0131ndan birisi obezitedir ve giderek d\u00fcnya \u00e7ap\u0131nda obez ve y\u00fcksek kilolu insan say\u0131s\u0131 artmaktad\u0131r. Obeziteye ba\u011fl\u0131 geli\u015febilecek kronik ve akut komplikasyonlar \u00e7ok \u00f6nemli hale gelmi\u015ftir ve bu kadar \u00f6nemli oldu\u011fu i\u00e7in de insanlar fazla kilolar\u0131ndan kurtulmak istiyor. Her insan hayat\u0131nda en az bir kez diyete ba\u015flam\u0131\u015ft\u0131r. Peki diyet \u00e7e\u015fitlerinin yararlar\u0131n\u0131 ve zararlar\u0131n\u0131 biliyor musunuz? Hangi diyet t\u00fcr\u00fc sizin i\u00e7in en uygun? <\/p>\n\n\n\n

Hadi gelin, bu sorular\u0131n cevab\u0131n\u0131 birlikte bulal\u0131m.<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

<\/p>\n\n\n\n

Aral\u0131kl\u0131 Oru\u00e7<\/h2>\n\n\n\n

Aral\u0131kl\u0131 oru\u00e7; zaman k\u0131s\u0131tlamal\u0131 beslenme, alternatif g\u00fcn orucu ve 5:2 (5 g\u00fcnl\u00fck normal beslenme ve 2 g\u00fcnl\u00fck oru\u00e7) diyeti de dahil olmak \u00fczere \u00e7e\u015fitli oru\u00e7 rejimleri i\u00e7in bir genel terimdir ve bunlar\u0131n t\u00fcm\u00fc k\u0131sa s\u00fcreli oru\u00e7lar\u0131 i\u00e7erir. Genellikle kalori azaltarak kilo vermek veya sa\u011fl\u0131\u011f\u0131 iyile\u015ftirmek i\u00e7in kullan\u0131l\u0131rlar. Bu diyet \u00e7e\u015fidi i\u00e7in insan \u00e7al\u0131\u015fmalar\u0131 \u00e7ok azd\u0131r. En yeni yap\u0131lan 12 haftal\u0131k randomize kontroll\u00fc \u00e7al\u0131\u015fmaya g\u00f6re, 18 ile 64 ya\u015f aras\u0131 y\u00fcksek v\u00fccut kitle indeksine (27-43 kg\/m2) sahip ki\u015filer se\u00e7ilip g\u00fcnde 2 kere sabah 12 ak\u015fam 8 yemek saati olacak \u015fekilde aral\u0131kl\u0131 oru\u00e7 grubu ve g\u00fcnde 3 kez ana \u00f6\u011f\u00fcn olacak \u015fekilde normal beslenme grubu olarak ikiye ayr\u0131ld\u0131.<\/p>\n\n\n\n

Sonu\u00e7lar<\/h4>\n\n\n\n

Kilo kayb\u0131, ya\u011fs\u0131z k\u00fctle, hemoglobin (Hb)A1c, a\u00e7l\u0131k glikozu, a\u00e7l\u0131k ins\u00fclini ve toplam enerji al\u0131m\u0131 a\u00e7\u0131s\u0131ndan gruplar aras\u0131nda anlaml\u0131 bir fark yoktu. Bununla birlikte, dikkat edilmesi gereken nokta, aral\u0131kl\u0131 oru\u00e7ta kan \u015fekerinin de\u011fi\u015fmesiyle ilgili potansiyel endi\u015fedir. Oru\u00e7 tutma (a\u00e7l\u0131k ile hipoglisemi ve yemek yeme ile hiperglisemi) \u00f6nceden var olan diyabetle mikrovask\u00fcler ve makrovask\u00fcler komplikasyonlara yol a\u00e7abildi\u011fi g\u00f6zlenmi\u015ftir.<\/p>\n\n\n\n


Sonu\u00e7 olarak ara\u015ft\u0131rmalar, aral\u0131kl\u0131 oru\u00e7 tutman\u0131n kilo kayb\u0131 i\u00e7in yararl\u0131 olabilece\u011fini, ancak s\u00fcrekli enerji k\u0131s\u0131tlamas\u0131ndan daha fazla olmad\u0131\u011f\u0131n\u0131 g\u00f6steriyor. \u015eu anda aral\u0131kl\u0131 oru\u00e7 tutmay\u0131 \u00f6zellikle tavsiye etmek i\u00e7in \u00e7ok az kan\u0131t var.<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

D\u00fc\u015f\u00fck Karbonhidratl\u0131 ve Ketojenik Diyet<\/h2>\n\n\n\n

D\u00fc\u015f\u00fck karbonhidratl\u0131 diyetler ve ketojenik diyetler, tipik olarak karbonhidrat al\u0131m\u0131n\u0131 g\u00fcnl\u00fck al\u0131nan toplam enerjinin %20’si veya daha az\u0131yla s\u0131n\u0131rlar ve daha y\u00fcksek ya\u011f al\u0131m\u0131n\u0131 (toplam kalorinin %80’ine kadar) vurgular. Kilo kayb\u0131 ve diyabetin tersine \u00e7evrilmesi i\u00e7in hayvansal g\u0131da bazl\u0131 \u00e7ok d\u00fc\u015f\u00fck karbonhidratl\u0131\/ketojenik diyetler te\u015fvik edilse de, uzun vadeli \u00e7al\u0131\u015fmalar mevcut de\u011fildir. Ek olarak, besin dengesizlikleri, olumsuz lipid etkileri (\u00f6rne\u011fin, d\u00fc\u015f\u00fck yo\u011funluklu lipoprotein [LDL] kolesterol y\u00fckselmesi) ve di\u011fer sa\u011fl\u0131k sonu\u00e7lar\u0131, kullan\u0131mlar\u0131na ili\u015fkin endi\u015feleri art\u0131rm\u0131\u015ft\u0131r.<\/p>\n\n\n\n

Yap\u0131lan en yeni \u00e7al\u0131\u015fmaya g\u00f6re 2-6 ayl\u0131k bir s\u00fcre i\u00e7inde, diyabetli ve a\u015f\u0131r\u0131 kilolu\/obez hastalarda, hipokalorik d\u00fc\u015f\u00fck karbonhidratl\u0131, y\u00fcksek ya\u011fl\u0131 diyetler, hipokalorik y\u00fcksek karbonhidratl\u0131, d\u00fc\u015f\u00fck ya\u011fl\u0131 diyetlere k\u0131yasla daha fazla kilo kayb\u0131na ve ayr\u0131ca \u015feker d\u00fczeylerinde iyile\u015fmelere yol a\u00e7t\u0131\u011f\u0131 g\u00f6zlenmi\u015ftir. Ancak veriler, \u00e7ok d\u00fc\u015f\u00fck karbonhidratl\u0131 diyetlerin ek kilo kayb\u0131 faydalar\u0131n\u0131n 6 aydan fazla s\u00fcrd\u00fcr\u00fclmedi\u011fini de g\u00f6stermektedir.<\/p>\n\n\n\n

Bununla birlikte, diyette kalan makro besinlerin (protein ve ya\u011f) kayna\u011f\u0131 da bir fark yaratabilir. Karbonhidrat yerine hayvansal protein veya hayvansal ya\u011f kullan\u0131ld\u0131\u011f\u0131nda \u00f6l\u00fcm riski artt\u0131. Tersine, karbonhidrat yerine bitki bazl\u0131 protein veya bitki bazl\u0131 ya\u011f kullan\u0131ld\u0131\u011f\u0131nda \u00f6l\u00fcm riski azald\u0131.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Sonu\u00e7lar<\/h4>\n\n\n\n

\u00c7ok d\u00fc\u015f\u00fck karbonhidratl\u0131\/ketojenik diyetler k\u0131sa vadede (<6 ay) kilo kayb\u0131na neden olur, ancak uzun vadede de\u011fil. \u00c7\u00fcnk\u00fc diyetin s\u00fcrd\u00fcr\u00fclebilme oran\u0131 uzun vadede \u00e7ok d\u00fc\u015f\u00fck gelmi\u015ftir. Ek olarak, ileriye d\u00f6n\u00fck kohort \u00e7al\u0131\u015fmalar\u0131ndan elde edilen veriler, d\u00fc\u015f\u00fck karbonhidratl\u0131 diyetlerin artan kardiyovask\u00fcler hastal\u0131k ve kanser mortalitesi de dahil olmak \u00fczere uzun vadeli sa\u011fl\u0131k sonu\u00e7lar\u0131 hakk\u0131nda endi\u015feleri art\u0131rm\u0131\u015ft\u0131r. Mevcut kan\u0131tlara g\u00f6re, genel olarak bu diyetlerin hastalar\u0131n \u00e7o\u011funda kullan\u0131m\u0131 desteklenmemektedir. <\/p>\n\n\n\n

Paleo Diyeti<\/h2>\n\n\n\n

Paleo diyeti ad\u0131ndan da anla\u015f\u0131laca\u011f\u0131 \u00fczere paleolitik \u00e7a\u011fdan gelmektedir. En \u00e7ok duyulan slogan\u0131 \u201cBir ma\u011fara adam\u0131 gibi yemek ye ve kilo ver\u201d \u015feklindedir. Diyet i\u00e7eri\u011fine bakacak olursak, Paleolitik (Paleo) diyet, avc\u0131-toplay\u0131c\u0131lar\u0131n diyet kal\u0131plar\u0131n\u0131 taklit eden d\u00fc\u015f\u00fck karbonhidratl\u0131 bir diyettir. Paleo diyetinde makro besin da\u011f\u0131l\u0131m\u0131nda geni\u015f bir \u00e7e\u015fitlilik olsa da, diyet tipik olarak y\u00fcksek protein (enerjinin %19-35’i), orta ya\u011f (%28-58 enerji) ve d\u00fc\u015f\u00fck karbonhidratt\u0131r (enerjinin %28-58’i). Genel olarak diyet, i\u015flenmi\u015f g\u0131dalar, s\u00fct \u00fcr\u00fcnleri, tah\u0131llar ve di\u011fer ni\u015fastalar (ni\u015fastal\u0131 sebzeler ve baklagiller) ve \u015feker t\u00fcketiminden ka\u00e7\u0131n\u0131r; bunlara ek olarak meyveler, sebzeler, mantarlar, kabuklu yemi\u015fler, k\u00f6kler, merada yeti\u015ftirilen ve otla beslenen hayvanlar\u0131n etleri, yumurtalar, bal\u0131klar ve kabuklu deniz \u00fcr\u00fcnlerinin bolca t\u00fcketilmesi \u00fczerinde durur.<\/p>\n\n\n\n

Paleo diyeti \u00fczerinde yap\u0131lan \u00e7al\u0131\u015fmalara gelirsek,di\u011fer diyet kal\u0131plar\u0131na k\u0131yasla Paleo diyeti ile lipid profillerinde, kan bas\u0131nc\u0131nda ve di\u011fer kardiyovask\u00fcler risk fakt\u00f6rlerinde bir iyile\u015fme oldu\u011funu \u00f6ne s\u00fcr\u00fcyor. Bunun en b\u00fcy\u00fck nedenin de i\u015flenmi\u015f g\u0131dalardan ka\u00e7\u0131nmak oldu\u011fu g\u00f6zlenmi\u015ftir.<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Sonu\u00e7lar<\/h4>\n\n\n\n

K\u0131sa s\u00fcreli k\u00fc\u00e7\u00fck \u00e7al\u0131\u015fmalardan elde edilen verilere dayanarak, Paleo diyeti baz\u0131 kardiyovask\u00fcler risk fakt\u00f6rlerini iyile\u015ftirebilir. \u015eu anda, titiz ve kapsaml\u0131 verilerin yetersizli\u011fi nedeniyle bu diyet \u00f6nerilmemektedir.<\/p>\n\n\n\n

<\/p>\n\n\n\n

Whole Food Plant-Based Diyet<\/h2>\n\n\n\n

\u00c7a\u011f\u0131m\u0131z\u0131n en yayg\u0131n beslenme-diyet t\u00fcrlerinden birisidir ve pop\u00fclerli\u011fi giderek artmaktad\u0131r. Vegan ya\u015fam bi\u00e7imini benimsemi\u015f insanlar\u0131n kulland\u0131\u011f\u0131 diyetlerden biriside WFPB’dir. Whole- food, Plant-based, yani b\u00fct\u00fcnsel bitki bazl\u0131 beslenme, do\u011fal, minumum d\u00fczeyde i\u015flenmi\u015f g\u0131dalara yer veren, bitkisel g\u0131dalara odaklanarak beslenme ihtiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131laman\u0131z\u0131 sa\u011flayan beslenme t\u00fcr\u00fcd\u00fcr<\/p>\n\n\n\n

WFPB<\/strong> <\/strong>diyetinde<\/strong> <\/strong>t\u00fcketilebilen<\/strong> <\/strong>yiyecekler;<\/strong><\/p>\n\n\n\n

Baklagiller:<\/strong> <\/strong>mercimek, fasulye ve nohut gibi baklagiller<\/p>\n\n\n\n

Tam<\/strong> <\/strong>tah\u0131llar:<\/strong> <\/strong>kinoa, bu\u011fday, yulaf gibi tah\u0131llar<\/p>\n\n\n\n

Tohumlar:<\/strong> chia, keten, ay\u00e7i\u00e7e\u011fi ve kabak \u00e7ekirde\u011fi gibi tohumlar<\/p>\n\n\n\n

Kabuklu<\/strong> <\/strong>yemi\u015fler<\/strong> <\/strong>ve<\/strong> <\/strong>f\u0131st\u0131k<\/strong> <\/strong>ezmeleri<\/strong><\/p>\n\n\n\n

Meyve ve sebzeler<\/strong><\/p>\n\n\n\n

Ya\u011flar:<\/strong> zeytin, zeytinya\u011f\u0131 ve avokado <\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Yap\u0131lan ara\u015ft\u0131rmalara g\u00f6re bulunan veriler \u00e7ok olumludur.Bunlar\u0131 ise \u015fu \u015fekilde s\u0131ralayabiliriz:<\/p>\n\n\n\n

1-) Azalm\u0131\u015f angina ve kardiyak olaylar, <\/p>\n\n\n\n

2-) Amerikan Diyabet Derne\u011fi diyetine k\u0131yasla tip 2 diyabetli deneklerde \u00e7e\u015fitli sa\u011fl\u0131k \u00f6l\u00e7\u00fctlerini iyile\u015ftirdi,<\/p>\n\n\n\n

3-) Omnivor, pesko-vejetaryen veya yar\u0131-vejetaryen ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda daha fazla kilo kayb\u0131na yol a\u00e7t\u0131, <\/p>\n\n\n\n

4-) LDL kolesterol\u00fc azaltt\u0131,<\/p>\n\n\n\n

5-) C-reaktif proteinini Amerikan Kalp Derne\u011fi diyetine k\u0131yasla azaltt\u0131, <\/p>\n\n\n\n

6-) kan bas\u0131nc\u0131n\u0131n d\u00fc\u015fmesini sa\u011flad\u0131, <\/p>\n\n\n\n

7-) Kardiyovask\u00fcler hastal\u0131k olaylar\u0131yla ili\u015fkilendirilen ba\u011f\u0131rsak metaboliti trimetilamin N-oksit \u00fcretiminin azalmas\u0131,<\/p>\n\n\n\n

<\/p>\n\n\n\n

Sonu\u00e7lar<\/h4>\n\n\n\n

B\u00fct\u00fcn g\u0131da bitki bazl\u0131 bir diyetin benimsenmesi, \u00f6zellikle kardiyovask\u00fcler risk fakt\u00f6rleri a\u00e7\u0131s\u0131ndan say\u0131s\u0131z sa\u011fl\u0131k yarar\u0131 ile ili\u015fkilidir. E\u011fer bunu yapam\u0131yorsak da en az\u0131ndan bitki a\u011f\u0131rl\u0131kl\u0131 bir diyet yapmak \u00f6nemlidir.<\/p>\n\n\n\n

Kaynak\u00e7a:<\/h3>\n\n\n\n

https:\/\/doi.org\/10.1016\/j.amjmed.2022.01.028<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

\u00c7a\u011f\u0131m\u0131z\u0131n en yayg\u0131n sorunlar\u0131ndan birisi obezitedir ve giderek d\u00fcnya \u00e7ap\u0131nda obez ve y\u00fcksek kilolu insan say\u0131s\u0131 artmaktad\u0131r. Obeziteye ba\u011fl\u0131 geli\u015febilecek<\/p>\n","protected":false},"author":1141,"featured_media":12127,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[2176,1,25],"tags":[2290,265],"acf":[],"views":364,"_links":{"self":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/12114"}],"collection":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/users\/1141"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/comments?post=12114"}],"version-history":[{"count":20,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/12114\/revisions"}],"predecessor-version":[{"id":12248,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/12114\/revisions\/12248"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media\/12127"}],"wp:attachment":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media?parent=12114"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/categories?post=12114"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/tags?post=12114"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}