{"id":5799,"date":"2020-05-24T00:22:59","date_gmt":"2020-05-23T21:22:59","guid":{"rendered":"http:\/\/blog.ulubat.org\/?p=5799"},"modified":"2020-05-24T00:23:01","modified_gmt":"2020-05-23T21:23:01","slug":"yag-yakimi-otofaji-ve-diyet-yanilgisi","status":"publish","type":"post","link":"https:\/\/blog.ulubat.org\/index.php\/genel\/yag-yakimi-otofaji-ve-diyet-yanilgisi\/","title":{"rendered":"YA\u011e YAKIMI, OTOFAJ\u0130 VE D\u0130YET YANILGISI"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1024\" height=\"1024\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/0D09C93E-5430-4FEC-B4B7-AB264CC596FA-1024x1024.jpeg\" alt=\"\" class=\"wp-image-5800\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/0D09C93E-5430-4FEC-B4B7-AB264CC596FA-1024x1024.jpeg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/0D09C93E-5430-4FEC-B4B7-AB264CC596FA-150x150.jpeg 150w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/0D09C93E-5430-4FEC-B4B7-AB264CC596FA-250x250.jpeg 250w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/0D09C93E-5430-4FEC-B4B7-AB264CC596FA-125x125.jpeg 125w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/0D09C93E-5430-4FEC-B4B7-AB264CC596FA-110x110.jpeg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/0D09C93E-5430-4FEC-B4B7-AB264CC596FA-768x768.jpeg 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>     Kalori sayarak yaln\u0131zca d\u00fc\u015f\u00fck kalorili beslendi\u011finizde bir s\u00fcre kilo verip ard\u0131ndan verdi\u011finiz kilolar\u0131 fazlas\u0131yla geri ald\u0131\u011f\u0131n\u0131za defalarca kez \u015fahit olmu\u015fsunuzdur. Bunun yan\u0131nda intermittent fasting (aral\u0131kl\u0131 oru\u00e7) yap\u0131p d\u00fc\u015f\u00fck karbonhidratla beslendi\u011finizde ya\u011f yak\u0131m\u0131 sa\u011flay\u0131p uzun s\u00fcre sonra bile kilolar\u0131n\u0131z\u0131 geri almad\u0131\u011f\u0131n\u0131z\u0131 fark etmi\u015fsinizdir. Bu iki durum aras\u0131ndaki fark\u0131 anlamak i\u00e7in \u201cThe Biggest Loser\u201d program\u0131n\u0131 inceleyebiliriz. ABD\u2019de yay\u0131nlanan The Biggest Loser adl\u0131 yar\u0131\u015fmada a\u015f\u0131r\u0131 obez yar\u0131\u015fmac\u0131lara yo\u011fun egzersiz+kalori k\u0131s\u0131tlamal\u0131 diyet program\u0131yla a\u015f\u0131r\u0131 miktarlarda kilo kaybettiriliyor. Fakat bu y\u00f6ntemle kilo kaybeden yar\u0131\u015fmac\u0131lar\u0131n bir\u00e7o\u011fu yar\u0131\u015fmadan sonra tekrardan kilo almaya ba\u015fl\u0131yor. Bunun sebebi d\u00fc\u015f\u00fck kalori teorisinin tamamen yanl\u0131\u015f olmas\u0131! Bu durumu a\u00e7\u0131klamak i\u00e7in Dr. Fung bilimsel bir \u00e7al\u0131\u015fma yay\u0131nlad\u0131.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Biggest Loser&#039; Contestant -- I&#039;m Fat Again ... Now I&#039;m Gonna Sue | TMZ\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/5_XGYC06wVc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><figcaption>Suzanne Mendonca (eski \u201cBiggest Loser\u201d yar\u0131\u015fmac\u0131s\u0131) yar\u0131\u015fman\u0131n ard\u0131ndan tekrar kilo ald\u0131\u011f\u0131ndan bahsediyor.<\/figcaption><\/figure>\n\n\n\n<p><br><\/p>\n\n\n\n<ul class=\"wp-container-2 wp-block-gallery-1 wp-block-gallery columns-1 is-cropped\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/C3B185CE-3BEB-4FC1-975A-C53826EF2949-1024x576.jpeg\" alt=\"\" data-id=\"5802\" data-link=\"https:\/\/blog.ulubat.org\/?attachment_id=5802\" class=\"wp-image-5802\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/C3B185CE-3BEB-4FC1-975A-C53826EF2949-1024x576.jpeg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/C3B185CE-3BEB-4FC1-975A-C53826EF2949-400x225.jpeg 400w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/C3B185CE-3BEB-4FC1-975A-C53826EF2949-768x432.jpeg 768w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/C3B185CE-3BEB-4FC1-975A-C53826EF2949-110x62.jpeg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/C3B185CE-3BEB-4FC1-975A-C53826EF2949-420x236.jpeg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/C3B185CE-3BEB-4FC1-975A-C53826EF2949-764x430.jpeg 764w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/C3B185CE-3BEB-4FC1-975A-C53826EF2949.jpeg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Yar\u0131\u015fma boyunca yar\u0131\u015fmac\u0131lar\u0131n haftalara g\u00f6re ortalama ya\u011f kayb\u0131<\/figcaption><\/figure><\/li><\/ul>\n\n\n\n<p>     Yar\u0131\u015fma boyunca yar\u0131\u015fmac\u0131lar\u0131n ortalama ya\u011f kayb\u0131 grafikte g\u00f6rd\u00fc\u011f\u00fcm\u00fcz gibi olduk\u00e7a istikrarl\u0131 bi\u00e7imde azal\u0131yor fakat bu s\u00fcrenin sonunda kilo vermeyi engelleyen en \u00f6nemli fakt\u00f6r devreye giriyor. Metabolizma h\u0131z\u0131n\u0131n azalmas\u0131yla birlikte ya\u011f yak\u0131m\u0131 grafi\u011fimiz plato evresine giriyor.<\/p>\n\n\n\n<ul class=\"wp-container-4 wp-block-gallery-3 wp-block-gallery columns-1 is-cropped\"><li class=\"blocks-gallery-item\"><figure><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/EFDC2AE0-939E-4DFE-8B75-1D56D00F561B-1024x576.jpeg\" alt=\"\" data-id=\"5803\" data-link=\"https:\/\/blog.ulubat.org\/?attachment_id=5803\" class=\"wp-image-5803\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/EFDC2AE0-939E-4DFE-8B75-1D56D00F561B-1024x576.jpeg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/EFDC2AE0-939E-4DFE-8B75-1D56D00F561B-400x225.jpeg 400w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/EFDC2AE0-939E-4DFE-8B75-1D56D00F561B-768x432.jpeg 768w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/EFDC2AE0-939E-4DFE-8B75-1D56D00F561B-110x62.jpeg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/EFDC2AE0-939E-4DFE-8B75-1D56D00F561B-420x236.jpeg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/EFDC2AE0-939E-4DFE-8B75-1D56D00F561B-764x430.jpeg 764w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/EFDC2AE0-939E-4DFE-8B75-1D56D00F561B.jpeg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Yar\u0131\u015fma ba\u015flang\u0131c\u0131 ve sonunda yar\u0131\u015fmac\u0131lar\u0131n bazal metabolizma h\u0131zlar\u0131 (siyah noktalar ba\u015flang\u0131\u00e7, beyaz noktalar ise biti\u015f metabolizma h\u0131zlar\u0131n\u0131 g\u00f6steriyor)<\/figcaption><\/figure><\/li><\/ul>\n\n\n\n<p>     Mesela bu yar\u0131\u015fmaya g\u00fcnl\u00fck 2000 kcal metabolizma h\u0131z\u0131 ile ba\u015flad\u0131\u011f\u0131n\u0131z\u0131 varsayarsak yar\u0131\u015fma sonunda ortalama g\u00fcnl\u00fck metabolizma h\u0131z\u0131n\u0131z 1300 kcal\u2019a inecektir. Bu s\u00fcrecin sonunda v\u00fccudunuz enerji tasarrufu yapmaya y\u00f6neldi\u011fi i\u00e7in \u00fc\u015f\u00fcm\u00fc\u015f, a\u00e7 ve s\u00fcrekli halsiz hissedeceksiniz. V\u00fccudunuzun ihtiyac\u0131 olan makro besinlerin oran\u0131na dikkat etmeden yaln\u0131zca egzersiz+kalori k\u0131s\u0131tlamas\u0131n\u0131n uyguland\u0131\u011f\u0131 bu diyet bi\u00e7iminin temel yan\u0131lg\u0131s\u0131 v\u00fccudumuzun tek kompart\u0131manl\u0131 bir sistemle i\u015fledi\u011finin san\u0131lmas\u0131d\u0131r. Bunu daha iyi anlamak i\u00e7in \u201cGideri t\u0131pa ile kapat\u0131lm\u0131\u015f bir lavabo\u201d metaforunu d\u00fc\u015f\u00fcnebiliriz. Musluktan akan su ald\u0131\u011f\u0131m\u0131z kalorileri, giderden akan su ise yakt\u0131\u011f\u0131m\u0131z kalorileri temsil etsin.<\/p>\n\n\n\n<p><br><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/3B38FC19-8D6A-4731-8730-CEB88D08930C-1024x576.jpeg\" alt=\"\" class=\"wp-image-5810\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/3B38FC19-8D6A-4731-8730-CEB88D08930C-1024x576.jpeg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/3B38FC19-8D6A-4731-8730-CEB88D08930C-400x225.jpeg 400w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/3B38FC19-8D6A-4731-8730-CEB88D08930C-768x432.jpeg 768w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/3B38FC19-8D6A-4731-8730-CEB88D08930C-110x62.jpeg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/3B38FC19-8D6A-4731-8730-CEB88D08930C-420x236.jpeg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/3B38FC19-8D6A-4731-8730-CEB88D08930C-764x430.jpeg 764w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/3B38FC19-8D6A-4731-8730-CEB88D08930C.jpeg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>Tek kompart\u0131manl\u0131 model<\/figcaption><\/figure>\n\n\n\n<p>     Buradaki temel yan\u0131lg\u0131, g\u00fcnl\u00fck kalori a\u00e7\u0131\u011f\u0131 olu\u015fturdu\u011fumuzda yani musluktan akan su, giderden tahliye edilen sudan daha az oldu\u011funda k\u00fctle kaybedece\u011fimizin d\u00fc\u015f\u00fcn\u00fclmesidir. Bu b\u00fcy\u00fck bir yan\u0131lg\u0131d\u0131r! V\u00fccudumuz bundan daha komplikedir.<\/p>\n\n\n\n<p>     V\u00fccudumuzu tek kompart\u0131man yerine iki kompart\u0131manl\u0131 sistem gibi d\u00fc\u015f\u00fcn\u00fcrsek do\u011fru yakla\u015f\u0131m\u0131 bulmu\u015f oluruz.<br><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/77B286ED-EDD6-426B-B9CE-CCE8D72601F2-1024x576.jpeg\" alt=\"\" class=\"wp-image-5809\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/77B286ED-EDD6-426B-B9CE-CCE8D72601F2-1024x576.jpeg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/77B286ED-EDD6-426B-B9CE-CCE8D72601F2-400x225.jpeg 400w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/77B286ED-EDD6-426B-B9CE-CCE8D72601F2-768x432.jpeg 768w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/77B286ED-EDD6-426B-B9CE-CCE8D72601F2-110x62.jpeg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/77B286ED-EDD6-426B-B9CE-CCE8D72601F2-420x236.jpeg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/77B286ED-EDD6-426B-B9CE-CCE8D72601F2-764x430.jpeg 764w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/77B286ED-EDD6-426B-B9CE-CCE8D72601F2.jpeg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>\u00c7ift kompart\u0131manl\u0131 model<br>Buzdolab\u0131 eri\u015fimi kolay olan glikojen depolar\u0131m\u0131z\u0131 temsil ederken, evin bodrumundaki ula\u015f\u0131lmas\u0131 daha zor olan derin dondurucu ise v\u00fccudumuzdaki ya\u011f depolar\u0131n\u0131 temsil etsin.<\/figcaption><\/figure>\n\n\n\n<p>(Bildi\u011fimiz gibi ins\u00fclin anabolik bir hormondur. Karbonhidratl\u0131 bir \u00f6\u011f\u00fcn yedi\u011fimizde kandaki ins\u00fclin d\u00fczeyi y\u00fckselerek h\u00fccrelere glikoz ta\u015f\u0131r. \u0130ns\u00fclin, h\u00fccreleri belli bir doygunlu\u011fa ula\u015ft\u0131rd\u0131ktan sonra da glikojen ve ya\u011f depolar\u0131n\u0131n dolmas\u0131n\u0131 sa\u011flar)<\/p>\n\n\n\n<p>     \u015eimdi de iki kompart\u0131manl\u0131 modelimize g\u00f6re yaln\u0131zca kalori a\u00e7\u0131\u011f\u0131 olu\u015fturdu\u011fumuzda v\u00fccudumuzda meydana gelenlere bakal\u0131m.<\/p>\n\n\n\n<p>     Karbonhidratl\u0131 beslenmeye devam etti\u011fimiz s\u00fcrece kandaki ins\u00fclin seviyemiz y\u00fcksek kalacakt\u0131r. Dolayl\u0131 olarak, y\u00fcksek ins\u00fclin miktar\u0131 ya\u011f depolar\u0131n\u0131n enerjiye d\u00f6n\u00fc\u015f\u00fcm\u00fcn\u00fc engelleyecektir. Enerji ihtiyac\u0131n\u0131 ise glikojen depolar\u0131ndan kar\u015f\u0131layacakt\u0131r. V\u00fccuda giren kalori azsa ve v\u00fccut ins\u00fclin sebebiyle lipolizi ger\u00e7ekle\u015ftiremiyorsa yapaca\u011f\u0131 yeg\u00e2ne \u015fey harcad\u0131\u011f\u0131 enerjiyi d\u00fc\u015f\u00fcrmek olacakt\u0131r. Yani, metabolizma h\u0131z\u0131m\u0131z d\u00fc\u015fecektir. Metabolizma h\u0131z\u0131n\u0131n d\u00fc\u015fmesiyle birlikte \u00fc\u015f\u00fcme halsizlik, ba\u015f d\u00f6nmesi gibi semptomlar belirmeye ba\u015flayacakt\u0131r.<\/p>\n\n\n\n<p>     \u201cWomen\u2019s Health Initiative\u201d adl\u0131 yakla\u015f\u0131k 50 bin birey \u00fczerinde, 7 y\u0131l s\u00fcreyle yap\u0131lm\u0131\u015f bir \u00e7al\u0131\u015fma bulunuyor. \u00c7al\u0131\u015fma gruplar\u0131ndan birinin, t\u00fcm bireylerinin g\u00fcnl\u00fck kalori al\u0131m\u0131 yakla\u015f\u0131k 350 kcal d\u00fc\u015f\u00fcr\u00fcld\u00fc (Makro besinlerin oranlar\u0131nda de\u011fi\u015fiklik yap\u0131lmad\u0131). Bu miktardaki kalori a\u00e7\u0131\u011f\u0131yla her y\u0131l her bireyin yakla\u015f\u0131k 15 kilo vermesi hedeflendi 7 y\u0131l\u0131n sonunda ba\u015flang\u0131\u00e7 ve biti\u015f k\u00fctleleri aras\u0131nda kayda de\u011fer bir fark g\u00f6zlenmedi. Bunun sebebi, metabolizma h\u0131z\u0131n\u0131n (giren kalorinin azalmas\u0131na ba\u011fl\u0131 olarak) d\u00fc\u015fmesi oldu. \u00c7\u00fcnk\u00fc ins\u00fclin seviyesi azalm\u0131yorsa v\u00fccudun harcanan kaloriyi yani metabolizma h\u0131z\u0131n\u0131 k\u0131smas\u0131ndan ba\u015fka \u00e7aresi yoktur.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/6B8258F9-A930-4678-9FB3-EEBECBA25272-1024x576.jpeg\" alt=\"\" class=\"wp-image-5811\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/6B8258F9-A930-4678-9FB3-EEBECBA25272-1024x576.jpeg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/6B8258F9-A930-4678-9FB3-EEBECBA25272-400x225.jpeg 400w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/6B8258F9-A930-4678-9FB3-EEBECBA25272-768x432.jpeg 768w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/6B8258F9-A930-4678-9FB3-EEBECBA25272-110x62.jpeg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/6B8258F9-A930-4678-9FB3-EEBECBA25272-420x236.jpeg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/6B8258F9-A930-4678-9FB3-EEBECBA25272-764x430.jpeg 764w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/6B8258F9-A930-4678-9FB3-EEBECBA25272.jpeg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>30 g\u00fcnl\u00fck a\u00e7l\u0131k s\u00fcrecinde v\u00fccudun makro besinlerden kar\u015f\u0131lad\u0131\u011f\u0131 enerji miktarlar\u0131n\u0131 g\u00fcn bazl\u0131 g\u00f6steren grafik<\/figcaption><\/figure>\n\n\n\n<p>     Yukar\u0131daki grafik Kevin Hall\u2019un ara\u015ft\u0131rmalar\u0131na g\u00f6re 30 g\u00fcnl\u00fck a\u00e7l\u0131k s\u00fcrecinde v\u00fccudumuzun enerjisini kar\u015f\u0131lad\u0131\u011f\u0131 makrolar\u0131n miktarlar\u0131n\u0131 g\u00fcn g\u00fcn g\u00f6steriyor. Tabloya g\u00f6re a\u00e7l\u0131k s\u00fcrecinin ilk birka\u00e7 g\u00fcn\u00fcnde v\u00fccut glikojen depolar\u0131n\u0131 t\u00fcketiyor. Glikojen deposu t\u00fckendikten sonra ya\u011f depolar\u0131na y\u00f6nelip lipolizi ba\u015flat\u0131yor. Bazen, uzun s\u00fcreli a\u00e7l\u0131klar\u0131n (\u0130ntermittent fasting, g\u00fcna\u015f\u0131r\u0131 oru\u00e7, su orucu) b\u00fcy\u00fck miktarda protein ve kas y\u0131k\u0131m\u0131na sebep olaca\u011f\u0131n\u0131 duyar\u0131z fakat bunun do\u011fru olmad\u0131\u011f\u0131n\u0131 da grafikte g\u00f6r\u00fcyoruz. \u00c7ok az bir miktar protein y\u0131k\u0131m\u0131 var fakat a\u00e7l\u0131k sebebiyle artan bir de\u011fer g\u00f6stermedi\u011fi i\u00e7in problem olu\u015fturmuyor.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/A6A37177-E63C-4DDA-9380-133668EF71C0-1024x576.jpeg\" alt=\"\" class=\"wp-image-5812\" srcset=\"https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/A6A37177-E63C-4DDA-9380-133668EF71C0-1024x576.jpeg 1024w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/A6A37177-E63C-4DDA-9380-133668EF71C0-400x225.jpeg 400w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/A6A37177-E63C-4DDA-9380-133668EF71C0-768x432.jpeg 768w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/A6A37177-E63C-4DDA-9380-133668EF71C0-110x62.jpeg 110w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/A6A37177-E63C-4DDA-9380-133668EF71C0-420x236.jpeg 420w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/A6A37177-E63C-4DDA-9380-133668EF71C0-764x430.jpeg 764w, https:\/\/blog.ulubat.org\/wp-content\/uploads\/2020\/05\/A6A37177-E63C-4DDA-9380-133668EF71C0.jpeg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption>4 g\u00fcnl\u00fck a\u00e7l\u0131k s\u00fcresi boyunca kaybedilen k\u00fctle, artan bazal metabolizma h\u0131z\u0131n\u0131 ve yak\u0131m tepkimeleri i\u00e7in v\u00fccutta harcanan Oksijen miktar\u0131n\u0131 g\u00f6steren grafik<\/figcaption><\/figure>\n\n\n\n<p>     Buradaki grafikte 4 g\u00fcnl\u00fck a\u00e7l\u0131k sonras\u0131 kaybedilen k\u00fctleyi ve metabolizma h\u0131z\u0131n\u0131n (REE: Resting Energy Expenditure) art\u0131\u015f\u0131n\u0131 g\u00f6rebiliyoruz. Evet, 4 g\u00fcn a\u00e7 kal\u0131nmas\u0131na ra\u011fmen ya\u011f y\u0131k\u0131m\u0131yla birlikte metabolizma h\u0131z\u0131nda bir art\u0131\u015f g\u00f6zleniyor. Bunun sebebini eski \u00e7a\u011flardaki atalar\u0131m\u0131za bak\u0131nca daha iyi anlayabiliyoruz. D\u00fc\u015f\u00fcn\u00fcn, eski \u00e7a\u011fda ma\u011farada ya\u015fayan avc\u0131l\u0131kla ge\u00e7inen bir bireysiniz, hayvan avlad\u0131n\u0131z, beslendiniz sonras\u0131nda uzun s\u00fcre av bulamad\u0131\u011f\u0131n\u0131z i\u00e7in a\u00e7l\u0131k s\u00fcrecine girdiniz. V\u00fccudunuz yeniden av pe\u015finde ko\u015fabilmeniz i\u00e7in ya\u011f yak\u0131m\u0131n\u0131 art\u0131r\u0131p, metabolizmay\u0131 h\u0131zland\u0131rarak size gerekli enerjiyi sa\u011flayacakt\u0131r. E\u011fer a\u00e7l\u0131k s\u00fcrecinde metabolizma h\u0131z\u0131n\u0131z ve enerjiniz azalsayd\u0131, bitkin duruma d\u00fc\u015f\u00fcp avlanamazd\u0131n\u0131z b\u00f6ylece insan soyunun eski \u00e7a\u011fdan \u00e7\u0131kmas\u0131 pek muhtemel olmazd\u0131. Uzun s\u00fcreli a\u00e7l\u0131\u011f\u0131n bir\u00e7ok faydas\u0131n\u0131n yan\u0131nda otofajinin ger\u00e7ekle\u015fmesi i\u00e7in de uygun ortam olu\u015fturdu\u011fu 2016 y\u0131l\u0131nda kan\u0131tlanm\u0131\u015ft\u0131.<\/p>\n\n\n\n<p>     Japon bilim insan\u0131 Yoshinori Ohsumi, h\u00fccrenin kendisini sindirmesi (otofaji) teziyle 2016&#8217;da Nobel T\u0131p \u00d6d\u00fcl\u00fc&#8217;n\u00fc kazand\u0131\u011f\u0131nda uzun s\u00fcre a\u00e7 kalman\u0131n v\u00fccuda olan etkisini de g\u00f6stermi\u015fti.&nbsp; &nbsp;      <\/p>\n\n\n\n<p>     Otofaji temel olarak v\u00fccut h\u00fccrelerinin eskiyen mekanizmalar\u0131n\u0131n (proteinler, h\u00fccre zarlar\u0131 vs.) canl\u0131l\u0131\u011f\u0131n\u0131 s\u00fcrd\u00fcrecek yeterlilikte enerjisi kalmad\u0131\u011f\u0131 zaman v\u00fccudun bu h\u00fccreleri geri d\u00f6n\u00fc\u015f\u00fcme g\u00f6nderme s\u00fcreci anlam\u0131na geliyor. Bu durum daha \u00e7ok, h\u00fccrenin programl\u0131 \u00f6l\u00fcm\u00fc olarak biliniyor. H\u00fccreler belli say\u0131da b\u00f6l\u00fcnd\u00fckten sonra \u00f6lmeye programlan\u0131yor. Bu olay \u00f6nce \u00f6l\u00fcmle e\u015fde\u011fer gibi g\u00f6r\u00fcnse de v\u00fccut sa\u011fl\u0131\u011f\u0131 i\u00e7in gerekli bir durum. Eskiyen h\u00fccrelere proteinleri par\u00e7alayacak enzimler g\u00f6nderilerek, eski h\u00fccre zarlar\u0131 ve organeller proteinlere d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcyor. Uzun a\u00e7l\u0131k s\u00fcresinin ya\u011f yak\u0131m\u0131n\u0131n yan\u0131 s\u0131ra otofajiyi tetikleyerek v\u00fccudun eski h\u00fccrelerden ar\u0131nd\u0131r\u0131lmas\u0131 ve detoksifikasyonu sa\u011flad\u0131\u011f\u0131n\u0131 da b\u00f6ylece biliyoruz.<br><\/p>\n\n\n\n<p>     \u00d6zet olarak Karatay diyeti, g\u00fcna\u015far\u0131 oru\u00e7, su orucu, intermittent fasting gibi do\u011fru diyetlerin ortak yan\u0131 karbonhidrat\u0131, dolay\u0131s\u0131yla ins\u00fclin d\u00fczeyini d\u00fc\u015f\u00fck tutup bu seviyeyi uzun s\u00fcre koruyarak ya\u011f yak\u0131m\u0131 ve otofajiyi sa\u011flamakt\u0131r.<\/p>\n\n\n\n<p> -L\u00fctfen diyet ve beslenme stilinizde herhangi bir de\u011fi\u015fiklik yapmadan \u00f6nce sa\u011fl\u0131k profesyonellerinize dan\u0131\u015f\u0131n\u0131z.-<\/p>\n\n\n\n<p>-KAYNAK\u00c7A-<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" aria-label=\"uhttps (yeni sekmede a\u00e7\u0131l\u0131r)\" href=\"https:\/\/www.whi.org\/\" target=\"_blank\">https<\/a><a href=\"https:\/\/www.whi.org\/\">:\/\/www.whi.org\/<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/202138\">https:\/\/jamanetwork.com\/journals\/jama\/fullarticle\/202138<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.google.com\/amp\/s\/brightside.me\/inspiration-health\/a-japanese-scientist-explained-how-fasting-prolongs-youth-and-won-the-nobel-prize-for-his-work-587460\/amp\/\">https:\/\/www.google.com\/amp\/s\/brightside.me\/inspiration-health\/a-japanese-scientist-explained-how-fasting-prolongs-youth-and-won-the-nobel-prize-for-his-work-587460\/amp\/<\/a><\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Dr. Jason Fung - &#039;Therapeutic Fasting - Solving the Two-Compartment Problem&#039;\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/tIuj-oMN-Fk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kalori sayarak yaln\u0131zca d\u00fc\u015f\u00fck kalorili beslendi\u011finizde bir s\u00fcre kilo verip ard\u0131ndan verdi\u011finiz kilolar\u0131 fazlas\u0131yla geri ald\u0131\u011f\u0131n\u0131za defalarca kez \u015fahit olmu\u015fsunuzdur.<\/p>\n","protected":false},"author":191,"featured_media":5801,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"acf":[],"views":3195,"_links":{"self":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/5799"}],"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\/191"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/comments?post=5799"}],"version-history":[{"count":4,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/5799\/revisions"}],"predecessor-version":[{"id":5816,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/posts\/5799\/revisions\/5816"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media\/5801"}],"wp:attachment":[{"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/media?parent=5799"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/categories?post=5799"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.ulubat.org\/index.php\/wp-json\/wp\/v2\/tags?post=5799"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}