{"id":4477,"date":"2020-01-06T12:30:55","date_gmt":"2020-01-06T09:30:55","guid":{"rendered":"http:\/\/blog.ulubat.org\/?p=4477"},"modified":"2020-01-06T03:33:07","modified_gmt":"2020-01-06T00:33:07","slug":"yeni-yilda-sagliginiz-icin-bir-adim-atin-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/blog.ulubat.org\/index.php\/genel\/yeni-yilda-sagliginiz-icin-bir-adim-atin-intermittent-fasting\/","title":{"rendered":"YEN\u0130 YILDA SA\u011eLI\u011eINIZ \u0130\u00c7\u0130N B\u0130R ADIM ATIN: INTERMITTENT FASTING"},"content":{"rendered":"\n

Yeni al\u0131\u015fkanl\u0131klar kazanmaya \u00e7ok yatk\u0131n oldu\u011fumuz, kendimizi de\u011fi\u015ftirmek i\u00e7in itici g\u00fcc\u00fc buldu\u011fumuz y\u0131lba\u015f\u0131 ve takiben yeni y\u0131l geldi. Ula\u015fmaya \u00e7al\u0131\u015ft\u0131\u011f\u0131m\u0131z hedeflerin ba\u015f\u0131nda da sa\u011fl\u0131kl\u0131 bir v\u00fccut, zinde bir ak\u0131l var ve bu ama\u00e7 u\u011fruna fitness salonlar\u0131 yeni kay\u0131t say\u0131lar\u0131n\u0131 h\u0131zla art\u0131r\u0131yor, al\u0131\u015fveri\u015f merkezleri diyetlerine uygun yiyecekler bulmaya \u00e7al\u0131\u015fan insanlarla dolup ta\u015f\u0131yor. Ak\u0131llara gelen soru ise herkesin s\u0131ms\u0131k\u0131 sar\u0131ld\u0131\u011f\u0131 bu diyetlerin bilimsel asl\u0131n\u0131n olup olmad\u0131\u011f\u0131. John Hopkins \u00dcniversitesinde n\u00f6rolog olan Mark Mattson taraf\u0131ndan New England Journal of Medicine dergisinde yay\u0131nlanan makale bu konuya de\u011finiyor. Intermittent yani aral\u0131kl\u0131 perhiz hakk\u0131nda 25 y\u0131ld\u0131r ara\u015ft\u0131rmalar yapan ve bundan 20 y\u0131l \u00f6ncesinde kendi de bu diyeti denemi\u015f biri olarak Mark Mattson intermittent<\/strong> (aral\u0131kl\u0131)<\/strong> perhizin sa\u011fl\u0131kl\u0131 ya\u015fam bi\u00e7iminin bir par\u00e7as\u0131 olabilece\u011fini yaz\u0131yor.<\/strong><\/p>\n\n\n\n

Intermittent perhiz genel olarak iki a\u015famadan olu\u015fuyor:<\/strong><\/p>\n\n\n\n

  1. G\u00fcn i\u00e7erisinde yemek yedi\u011finiz belirli saat dilimleri\nbulunuyor ve bu dilimler genellikle g\u00fcndelik 6-8 saat s\u00fcr\u00fcyor. Dolay\u0131s\u0131yla perhizi\nuygulayanlar genellikle normal ya\u015fant\u0131lar\u0131ndaki gibi \u00fc\u00e7 \u00f6\u011f\u00fcn beslenmiyorlar.<\/strong><\/li>
  2. Haftal\u0131k olarak\nde\u011ferlendirildi\u011finde perhize uygun ge\u00e7irdi\u011finiz g\u00fcnleri kaps\u0131yor ve bu\ngenellikle 5:2 oran\u0131nda uygulan\u0131yor.<\/strong> <\/strong>5 g\u00fcn boyunca g\u00fcnl\u00fck perhiz\nprogram\u0131n\u0131za ba\u011fl\u0131 kal\u0131yorsunuz ve di\u011fer 2 g\u00fcn \u00f6\u011f\u00fcn say\u0131n\u0131z\u0131 art\u0131r\u0131yorsunuz.<\/strong><\/strong><\/li><\/ol>\n\n\n\n

    \u0130nsanlar ve bir seri halinde hayvanlar \u00fczerinde yap\u0131lan ara\u015ft\u0131rmalar perhiz s\u00fcrecinin i\u00e7indeki aral\u0131klar\u0131n h\u00fccre sa\u011fl\u0131\u011f\u0131n\u0131 geli\u015ftirdi\u011fini g\u00f6sterdi. H\u00fccrelerimize gerekli enerjiyi sa\u011flamak i\u00e7in vermemiz gereken besinin bekleme s\u00fcresini uzatarak onlar\u0131 bir bak\u0131ma a\u00e7l\u0131k korkusuna d\u00fc\u015f\u00fcr\u00fcyoruz. Ya\u015flanmayla ortaya \u00e7\u0131kan bir adaptasyon olan metabolik ge\u00e7i\u015f olarak adland\u0131r\u0131lan bu s\u00fcre\u00e7 sayesinde h\u00fccrelerimizin sa\u011fl\u0131\u011f\u0131n\u0131 geli\u015ftirmede etkin rol oynuyoruz. Ara\u015ft\u0131rmalar h\u00fccrelerimizdeki \u015feker bazl\u0131 besinler t\u00fcketildikten sonra h\u00fccrelerimizin metabolizmas\u0131n\u0131n yava\u015flad\u0131\u011f\u0131n\u0131 ve ya\u011f bazl\u0131 besinlerin daha d\u00fc\u015f\u00fck metabolik aktiviteyle ya\u011f\u0131 enerjiye d\u00f6n\u00fc\u015ft\u00fcrd\u00fc\u011f\u00fcn\u00fc ortaya koydu.<\/strong><\/p>\n\n\n\n

    Mark Mattson ayn\u0131 zamanda intermittent<\/strong> (aral\u0131kl\u0131)<\/strong> perhizin kan \u015fekeri d\u00fczenlenmesinde rol oynad\u0131\u011f\u0131n\u0131 s\u00f6yl\u00fcyor ve strese kar\u015f\u0131 daynakl\u0131l\u0131\u011f\u0131 art\u0131rmada etkin rol oynad\u0131\u011f\u0131n\u0131 , enflamasyonlar\u0131 bask\u0131lamda yard\u0131mc\u0131 oldu\u011funu da ekliyor. Bunlar\u0131n yan\u0131nda perhiz sayesinde kan sirk\u00fclasyonu h\u0131zlan\u0131yor, kandaki lipid seviyesi art\u0131yor, kalbin dinlenme oran\u0131 y\u00fckseliyor. Bir\u00e7ok faydas\u0131 oldu\u011fu g\u00f6r\u00fclen perhiz uzun d\u00f6nemde insan ya\u015fam\u0131 kalitesinde b\u00fcy\u00fck de\u011fi\u015fiklikler yaratabilecek kadar \u00f6nemli.<\/strong><\/p>\n\n\n\n

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

    \u00a0G\u00fcn\u00fcm\u00fczde \u00e7o\u011fu Amerikal\u0131n\u0131n \u00fc\u00e7 \u00f6\u011f\u00fcn yemekle birlikte at\u0131\u015ft\u0131rmal\u0131klar yedi\u011fini ortaya koyan ara\u015ft\u0131rmalara dayanarak Amerikal\u0131lar\u0131n perhizin v\u00fccuda ve sistemlere sa\u011flad\u0131\u011f\u0131 faydalardan yararlanamad\u0131\u011f\u0131n\u0131 ve metabolik ge\u00e7i\u015fi ya\u015fayamad\u0131\u011f\u0131n\u0131 da s\u00f6yl\u00fcyor. Perhizin, \u00f6zellikle Amerikal\u0131lar taraf\u0131ndan dikkate al\u0131nmas\u0131 gerekn ve gelece\u011fin \u00f6nemli hastal\u0131klar\u0131ndan biri olan obezitenin de risk fakt\u00f6rlerini d\u00fc\u015f\u00fcrmede \u00f6nemli rol oynad\u0131\u011f\u0131 g\u00f6r\u00fcld\u00fc. G\u00fcney Manchester \u00a0\u00a0\u00dcniversitesi taraf\u0131ndan yap\u0131lan iki ara\u015ft\u0131rmada intermitten<\/strong> (aral\u0131kl\u0131)<\/strong> perhizin di\u011fer perhizlere k\u0131yasla kilo kayb\u0131 d\u0131\u015f\u0131nda v\u00fccut i\u00e7in \u00f6nemli faydalar sa\u011fland\u0131\u011f\u0131 g\u00f6r\u00fcld\u00fc. 100 kilo \u00fcst\u00fc kad\u0131nlarla yap\u0131lan ara\u015ft\u0131rmada iki grup bulunmaktayd\u0131. \u0130lk gruptaki kad\u0131nlar normal ve bilinen diyet y\u00f6ntemleriyle kilo verdirilmeye \u00e7al\u0131\u015f\u0131ld\u0131. \u0130kinci grup ise intermittent<\/strong> (aral\u0131kl\u0131)<\/strong> perhiz ile kilo kayb\u0131 yolunda ilerledi. \u00c7al\u0131\u015fman\u0131n sonunda iki gruptaki kad\u0131nlar\u0131n yakla\u015f\u0131k ayn\u0131 miktarlarda kilo kayb\u0131 ya\u015fad\u0131\u011f\u0131 fakat intermittent<\/strong> (aral\u0131kl\u0131)<\/strong> perhizde bulunan gruptaki kad\u0131nlar\u0131n ins\u00fclin hassasiyeti \u00f6l\u00e7\u00fcm\u00fcnde daha iyi sonu\u00e7lar ortaya koydu\u011fu ve bel b\u00f6lgesinden daha \u00e7ok kilo kayb\u0131 ya\u015fad\u0131\u011f\u0131 ortaya kondu. <\/strong><\/p>\n\n\n\n

    Daha yak\u0131n zamanda Mark Mattson taraf\u0131ndan yap\u0131lan ara\u015ft\u0131rmalara bak\u0131ld\u0131\u011f\u0131nda ise intermittent<\/strong> (aral\u0131kl\u0131)<\/strong> perhizin t\u00fcm faydalar\u0131n\u0131n yan\u0131nda beyin h\u00fccrelerine de yarar\u0131 olabilece\u011fine dikkat \u00e7ekildi.Toronto \u00dcniversitesinde yap\u0131lan bir ara\u015ft\u0131rmada 220 sa\u011fl\u0131kl\u0131, obez olmayan ve d\u00fczenli bir \u015fekilde kendi diyet programlar\u0131n\u0131 s\u00fcrd\u00fcren yeti\u015fkinin yap\u0131lan haf\u0131zaya dayal\u0131 bili\u015fsel testlerde di\u011ferlerine g\u00f6re \u00e7ok daha geli\u015fme g\u00f6sterdi\u011fi ortaya konuldu. Buna dayanarak intermittant(aral\u0131kl\u0131)<\/strong> perhizin de n\u00f6rolojik olarak beyin h\u00fccrelerini olan katk\u0131s\u0131n\u0131 ortaya \u00e7\u0131karmak i\u00e7in \u00e7al\u0131\u015fmalar yap\u0131lmas\u0131 gerekildi\u011fi ortaya kondu.<\/strong><\/p>\n\n\n\n

    Bir\u00e7ok faydas\u0131 olan bu perhizin hastalar taraf\u0131ndan uygulanmas\u0131 zor bulundu\u011fu ve bozulmas\u0131 y\u00fcksek olas\u0131l\u0131kl\u0131 oldu\u011fu da ortaya kondu. Bu durumda Mark Mattson a\u00e7l\u0131k hissinin ge\u00e7ici bir his oldu\u011funu hat\u0131rlat\u0131yor ve perhizi uygulayanlar\u0131n genelde iki hafta sonras\u0131nda programa uyum sa\u011flad\u0131klar\u0131n\u0131 s\u00f6yl\u00fcyor. Uzun vadede \u00e7ok b\u00fcy\u00fck yararlar sa\u011flayabilecek bu perhiz hayat kalitenizi standartlar\u0131n \u00fczerine \u00e7\u0131kartmaya yard\u0131mc\u0131 oluyor. Dolay\u0131s\u0131yla faydalar\u0131 yan\u0131nda al\u0131\u015fma s\u00fcreci \u00e7ok k\u00fc\u00e7\u00fck kal\u0131yor.<\/strong><\/p>\n\n\n\n

    \u00d6zetlemek\ngerekirse;<\/strong><\/p>\n\n\n\n

    \u0130ntermittent(aral\u0131kl\u0131)\nperhiz g\u00fcn i\u00e7erisinde yediklerinizin belli saat aral\u0131klar\u0131 aras\u0131nda bulunmas\u0131n\u0131\nsa\u011flayan bir program ve ayn\u0131 zamanda haftal\u0131k olarak da 7 g\u00fcn\u00fcn i\u00e7erisinden 5\ng\u00fcn\u00fcn\u00fcz\u00fc de perhiz program\u0131n\u0131za uygun olarak ge\u00e7irmenizi hedefleyen bir\nprogram. Bu perhizin v\u00fccudunuza \u00e7ok \u00f6nemli faydalar\u0131 var. Metabolizman\u0131z\u0131 h\u0131zland\u0131rmak\nbu avantajlar\u0131n en ba\u015f\u0131nda geliyor. Bunun yan\u0131nda h\u00fccrelerinizim metabolik\ngeli\u015fmelere ayak uydurmas\u0131n\u0131 sa\u011flamak ya da strese kar\u015f\u0131 korunmak, kan\nsirk\u00fclasyonunu art\u0131rmak gibi uzun vadede \u00e7ok b\u00fcy\u00fck yararlara \u00f6nayak olabilecek\navantajlar\u0131 var.<\/strong><\/p>\n\n\n\n

    KAYNAK\u00c7A VE \u0130LER\u0130 ARA\u015eTIRMA \u0130\u00c7\u0130N;<\/strong><\/p>\n\n\n\n

    https:\/\/www.sciencedaily.com\/releases\/2019\/12\/191226084351.htm<\/a><\/p>\n\n\n\n

    https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5959807\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

    Yeni al\u0131\u015fkanl\u0131klar kazanmaya \u00e7ok yatk\u0131n oldu\u011fumuz, kendimizi de\u011fi\u015ftirmek i\u00e7in itici g\u00fcc\u00fc buldu\u011fumuz y\u0131lba\u015f\u0131 ve takiben yeni y\u0131l geldi. Ula\u015fmaya \u00e7al\u0131\u015ft\u0131\u011f\u0131m\u0131z<\/p>\n","protected":false},"author":194,"featured_media":4482,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"acf":[],"views":471,"_links":{"self":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/4477"}],"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\/194"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/comments?post=4477"}],"version-history":[{"count":7,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/4477\/revisions"}],"predecessor-version":[{"id":4487,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/4477\/revisions\/4487"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media\/4482"}],"wp:attachment":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media?parent=4477"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/categories?post=4477"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/tags?post=4477"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}