{"id":142670,"date":"2023-02-27T10:48:24","date_gmt":"2023-02-27T07:48:24","guid":{"rendered":"https:\/\/epochtimestr.com\/?p=142670"},"modified":"2023-02-27T11:29:04","modified_gmt":"2023-02-27T08:29:04","slug":"geri-almadan-kilo-vermek-ister-misiniz-aralikli-oruc-size-yardimci-olabilir","status":"publish","type":"post","link":"https:\/\/epochtimestr.com\/index.php\/geri-almadan-kilo-vermek-ister-misiniz-aralikli-oruc-size-yardimci-olabilir","title":{"rendered":"Geri Almadan Kilo Vermek \u0130ster misiniz? Aral\u0131kl\u0131 Oru\u00e7 Size Yard\u0131mc\u0131 Olabilir"},"content":{"rendered":"\n
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(Foto\u011fraf : Pixabay)<\/figcaption><\/figure><\/div>\n\n\n\n

\u0130\u015ftah\u0131n\u0131z kilo verme yetene\u011finizi engelliyor mu? Yap\u0131lan \u00e7al\u0131\u015fmalar, s\u00fcrekli yemek yeme iste\u011finin beyindeki tokluk merkezinin dengesizle\u015fmesinden kaynaklanabilece\u011fini ortaya koyuyor. Yiyecek al\u0131m\u0131 ne kadar y\u00fcksek kalorili ise, durum bir o kadar k\u00f6t\u00fcle\u015fir.<\/p>\n\n\n\n

Baz\u0131 doktorlar i\u015ftah\u0131 ve a\u00e7l\u0131k hissini yeniden dengelemek i\u00e7in, v\u00fccudun a\u00e7l\u0131k sinyallerini s\u0131f\u0131rlamak amac\u0131yla haftada bir ak\u015fam yeme\u011fini atlamay\u0131 tavsiye ediyor \u00e7\u00fcnk\u00fc aral\u0131kl\u0131 olarak oru\u00e7 tutmak v\u00fccutta sa\u011fl\u0131kl\u0131 de\u011fi\u015fiklikler meydana gelmesini sa\u011fl\u0131yor.<\/p>\n\n\n\n

Geleneksel \u00c7in t\u0131bb\u0131 uygulay\u0131c\u0131s\u0131 Dr. Hu Naiwen, ki\u015finin haftada bir \u00f6\u011f\u00fcn\u00fc atlayarak ayda en az yar\u0131m kilo verebilece\u011fi bir kilo verme y\u00f6ntemini tan\u0131tt\u0131.<\/p>\n\n\n\n

Hu, her Per\u015fembe ak\u015fam\u0131 ak\u015fam yeme\u011fini atlamay\u0131 ve di\u011fer zamanlarda d\u00fczenli olarak yemek yemeyi denedi. Haftada yaln\u0131zca bir \u00f6\u011f\u00fcn\u00fcn azalt\u0131lmas\u0131yla Hu, ge\u00e7ici a\u00e7l\u0131\u011f\u0131n \u00fcstesinden gelebildi\u011fini fark etti. Bu minimal oru\u00e7, Wu’nun hipotalamus olarak adland\u0131r\u0131lan, tokluk sinyallerinden ve yemek yemeyi b\u0131rakma yetene\u011finden sorumlu olan ‘tokluk merkezinin’ hassasiyetini canland\u0131rmas\u0131na yard\u0131mc\u0131 oldu.<\/p>\n\n\n\n

\u00c7in t\u0131bb\u0131 uygulay\u0131c\u0131s\u0131, “Can\u0131n\u0131z istetedi\u011finiz her \u015feyi her istedi\u011finde yerseniz, tokluk merkezi bo\u015fta kal\u0131r ve art\u0131k sinyal vermez.” Hu, i\u015ftah\u0131 y\u00fcksek olan ki\u015filerin tokluk merkezini s\u0131f\u0131rlamas\u0131 i\u00e7in ara s\u0131ra yemek yememesini \u00f6neriyor.<\/p>\n\n\n\n

Oru\u00e7 Hipotalamusu Onar\u0131r<\/strong><\/p>\n\n\n\n

Hipotalamustaki insan tokluk merkezinin i\u015fleyi\u015fi leptin ad\u0131 verilen bir hormonla ili\u015fkilidir.<\/p>\n\n\n\n

Bir v\u00fccut a\u00e7l\u0131k hissetti\u011finde, leptin seviyesi daha d\u00fc\u015f\u00fck olacak, yemekten sonra ise artacakt\u0131r. Hipotalamus leptin ald\u0131\u011f\u0131nda tokluk sinyali verir.<\/p>\n\n\n\n

Ancak bu, ne kadar \u00e7ok leptine sahip olursan\u0131z o kadar tok hissedece\u011finiz anlam\u0131na gelmez. V\u00fccuttaki ya\u011f dokusu leptin \u00fcretebildi\u011finden, obezitesi olan ki\u015filer daha fazla leptin salg\u0131lar – bu nedenle hipotalamus duyars\u0131zla\u015f\u0131r ve tokluk sinyali vermede zorluk ya\u015far.<\/p>\n\n\n\n

Son zamanlarda, bir\u00e7ok \u00e7al\u0131\u015fma yemeyi k\u0131s\u0131tlamas\u0131n\u0131n tokluk hissi \u00fczerindeki etkisine odaklanm\u0131\u015ft\u0131r. Baz\u0131 ara\u015ft\u0131rmalar, kalori al\u0131m\u0131n\u0131 s\u0131n\u0131rlaman\u0131n v\u00fccuttaki leptin seviyelerini azaltabilece\u011fini ve b\u00f6ylece hipotalamusun leptin almas\u0131ndaki dengesizli\u011fi \u00f6nleyebilece\u011fini ke\u015ffetti.<\/p>\n\n\n\n

Ancak ya\u011f, karbonhidrat, fruktoz ve s\u00fckroz gibi kalorisi y\u00fcksek besinlerin daha fazla t\u00fcketilmesi, yemekten sonra hipotalamusun tokluk duyarl\u0131l\u0131\u011f\u0131n\u0131 azaltacakt\u0131r.<\/p>\n\n\n\n

Ba\u015fka bir \u00e7al\u0131\u015fma, obez hastalar\u0131n, iltihapl\u0131 hipotalamuslar\u0131 ve t\u0131kal\u0131 n\u00f6rosit yollar\u0131 sebebiyle tokluk hissini olu\u015fturamad\u0131\u011f\u0131n\u0131 ve bu y\u00fczden tok hissetmelerinin zor oldu\u011funu, ancak oru\u00e7 tutman\u0131n hipotalamus iltihab\u0131n\u0131 iyile\u015ftirebilece\u011fini ortaya koydu.<\/p>\n\n\n\n

Orucun zamanlamas\u0131 \u00e7ok \u00f6nemlidir. Bir klinik ara\u015ft\u0131rma, \u00f6\u011f\u00fcnlerin s\u00fcresini \u00f6\u011fleden sonra 3 ile s\u0131n\u0131rlaman\u0131n ve g\u00fcn\u00fcn geri kalan\u0131nda oru\u00e7 tutman\u0131n v\u00fccudun ins\u00fcline duyarl\u0131l\u0131\u011f\u0131n\u0131 art\u0131rabilece\u011fini dolay\u0131s\u0131yla geceleri i\u015ftah\u0131 azaltabilece\u011fini buldu. Bu esnada insan v\u00fccudunun ya\u011f yakma yetene\u011fi de g\u00fc\u00e7lenecektir.<\/p>\n\n\n\n

Ara\u015ft\u0131rmac\u0131lar ak\u015fam yeme\u011fini atlaman\u0131n sa\u011fl\u0131kl\u0131 oldu\u011funa inan\u0131yor \u00e7\u00fcnk\u00fc geceleri metabolizma yava\u015fl\u0131yor. \u0130nsan v\u00fccudunun metabolik hareketlili\u011finin en aktif oldu\u011fu zamanlar sabah saatleridir. Sabahlar\u0131 oru\u00e7 tutar ve geceleri \u00e7ok yerseniz, bu, metabolik dengesizlik olas\u0131l\u0131\u011f\u0131n\u0131 artt\u0131racakt\u0131r.<\/p>\n\n\n\n

Ba\u015far\u0131l\u0131 Oru\u00e7 Uyku Kalitesini Art\u0131r\u0131r<\/strong><\/p>\n\n\n\n

Amerika Birle\u015fik Devletleri’ndeki Yang’s Integrated Medical Center’\u0131n direkt\u00f6r\u00fc Dr. Yang Jingduan, \u00c7in t\u0131bb\u0131 ve Bat\u0131 t\u0131bb\u0131 doktorudur. Dr. Yang, ak\u015fam saatlerinde oru\u00e7 tutmas\u0131yla \u00fczerine ya\u015fad\u0131\u011f\u0131 ki\u015fisel v\u00fccut d\u00f6n\u00fc\u015f\u00fcm\u00fc hakk\u0131ndaki g\u00f6zlemlerini payla\u015ft\u0131. Yang’\u0131n sonu\u00e7lar\u0131, bilimsel ara\u015ft\u0131rma verilerini yans\u0131t\u0131yor.<\/p>\n\n\n\n

Yang, kilo vermek i\u00e7in g\u00fcnde sekiz saatlik bir zaman dilimi i\u00e7inde yemek yemek ve kalan 16 saat boyunca yaln\u0131zca su, sade kahve veya \u00e7ay gibi s\u0131f\u0131r kalorili i\u00e7ecekler i\u00e7mek yi i\u00e7eren ’16:8 oru\u00e7’ denilen y\u00f6ntemi denedi.<\/p>\n\n\n\n

Yang ba\u015flang\u0131\u00e7ta kahvalt\u0131 yapmamay\u0131 se\u00e7ti. Bunun yerine sabahlar\u0131 yulaf s\u00fctl\u00fc bir fincan kahve i\u00e7ti.<\/p>\n\n\n\n

Ancak yulaf s\u00fct\u00fcnde 250 kalori bulunuyor. Yang ayr\u0131ca, \u00f6zellikle me\u015fgul oldu\u011fu ve \u00f6\u011fle yeme\u011fini zaman\u0131nda yiyemedi\u011fi zamanlarda, kahvalt\u0131y\u0131 atlaman\u0131n i\u015f performans\u0131n\u0131 etkiledi\u011fini ke\u015ffetti. Yorgun ve sinirli hissediyor ve konsantre olmakta zorlan\u0131yordu.<\/p>\n\n\n\n

Yang, kahvalt\u0131y\u0131 atlaman\u0131n ona g\u00fcn\u00fcn\u00fc verimli bir \u015fekilde ge\u00e7irmesi i\u00e7in yeterli enerjiyi sa\u011flamad\u0131\u011f\u0131 farketti ve geceleri oru\u00e7 tutmaya ba\u015flad\u0131.<\/p>\n\n\n\n

Ba\u015flang\u0131\u00e7ta geceleri yemek yememenin zor oldu\u011funu ifade etti. Yo\u011fun bir g\u00fcn\u00fcn ard\u0131ndan dinlenmek istiyordu. Mutfakta oturmaya, yemek yerken televizyon izlemeye al\u0131\u015fm\u0131\u015ft\u0131 ve o ak\u015fam yeme\u011fini atlaman\u0131n hayat\u0131n\u0131 s\u0131k\u0131c\u0131 hale getirdi\u011fini d\u00fc\u015f\u00fcn\u00fcyordu. Bazen tabii ki ac\u0131k\u0131yor ve yatmadan \u00f6nce yemek yemek istiyor.  Oru\u00e7 tutma rutinlerini bozdu\u011fu zamanlar oluyor, fakat her zaman yoluna geri d\u00f6n\u00fcyor.<\/p>\n\n\n\n

Yang, ak\u015fam yeme\u011fini atlad\u0131ktan sonra v\u00fccudunda bir dizi olumlu de\u011fi\u015fiklik meydana geldi\u011fini ke\u015ffetti;<\/p>\n\n\n\n

1. A\u011f\u0131rl\u0131\u011f\u0131 89 kilodan 81 kiloya d\u00fc\u015ft\u00fc. Karn\u0131 da \u00f6nemli \u00f6l\u00e7\u00fcde k\u00fc\u00e7\u00fcld\u00fc ve beli 96 cmden 86cm’e ula\u015ft\u0131.<\/p>\n\n\n\n

2. Yang, \u00f6\u011fleden sonralar\u0131 ve ak\u015famlar\u0131 daha enerjik hissediyordu. Ba\u015f a\u011fr\u0131lar\u0131 gitmi\u015fti ve art\u0131k kendini yorgun ve bitkin hissetmiyordu. Yang, v\u00fccudunun enerji sa\u011flamak i\u00e7in art\u0131k ak\u015fam yeme\u011fine g\u00fcvenmedi\u011fini s\u00f6yledi. V\u00fccudu ayr\u0131ca \u015feker ve ya\u011f depolar\u0131n\u0131 daha etkili bir \u015fekilde yakt\u0131.<\/p>\n\n\n\n

3. Beklenmedik bir fayday\u0131 da ya\u015fam tarz\u0131 konusunda g\u00f6zlemledi – yemek haz\u0131rlamak, yemek yemek ve ak\u015fam yeme\u011finden sonra temizlik yapmak i\u00e7in zaman ay\u0131rmak zorunda kalmamas\u0131, geceleri egzersiz yapmak, okumak ve meditasyon yapmak i\u00e7in daha fazla bo\u015f zaman\u0131 oldu\u011fu anlam\u0131na geliyordu. Ayr\u0131ca bir ila iki saat daha erken uyuyabilece\u011fini de ke\u015ffetti.<\/p>\n\n\n\n

4. D\u00f6rd\u00fcnc\u00fc de\u011fi\u015fiklik, uyku kalitesinin artmas\u0131yd\u0131. Yang, yedi saatlik uyku rutinlerini koruyabiliyor ve sabahlar\u0131 kolayca uyanabiliyor.<\/p>\n\n\n\n

Oru\u00e7 Kademeli Olmal\u0131d\u0131r<\/strong><\/p>\n\n\n\n

Yang, \u201cAral\u0131kl\u0131 orucunuzun ba\u015far\u0131l\u0131 olmas\u0131n\u0131 istiyorsan\u0131z kademeli olarak ilerlemelisiniz. G\u00fcnde \u00fc\u00e7 \u00f6\u011f\u00fcn art\u0131 ara \u00f6\u011f\u00fcn yemeye al\u0131\u015fk\u0131nsan\u0131z, birdenbire 16 saat oru\u00e7 tutmak zor olabilir.\u201ddedi.<\/p>\n\n\n\n

Hastalar\u0131n 10 saatlik aral\u0131kl\u0131 oru\u00e7 rutini ile ba\u015flay\u0131p yava\u015f yava\u015f 12, 14 ve ard\u0131ndan 16 saate \u00e7\u0131kabilece\u011fini s\u00f6yledi. Alternatif olarak Yang, orucu haftada bir g\u00fcnden iki, \u00fc\u00e7 veya d\u00f6rt g\u00fcne \u00e7\u0131karmay\u0131 da \u00f6neriyor. Kademeli olarak artan oru\u00e7 s\u00fcresi, bir ba\u015far\u0131 duygusu olu\u015fturur ve v\u00fccuda uyum sa\u011flamas\u0131 i\u00e7in ihtiya\u00e7 duydu\u011fu zaman\u0131 verir.<\/p>\n\n\n\n

Yang, bazen oru\u00e7 programlar\u0131n\u0131 bozarsak kendimizi yenik d\u00fc\u015fm\u00fc\u015f veya zay\u0131f hissetmememizi hat\u0131rlat\u0131yor. Aral\u0131kl\u0131 orucu uygulad\u0131\u011f\u0131n\u0131z s\u00fcre boyunca her zaman ini\u015f \u00e7\u0131k\u0131\u015flar olaca\u011f\u0131n\u0131 dile getirdi. Rutine ba\u011fl\u0131 kal\u0131r ve bunu bir al\u0131\u015fkanl\u0131k haline getirirsek olumlu sonu\u00e7lar ortaya \u00e7\u0131kacakt\u0131r.<\/p>\n\n\n\n

Her ne kadar oru\u00e7, kalori yerine yemek yeme s\u00fcresine odaklan\u0131yor olsa da, Yang, 16 saat oru\u00e7 tutarken yemek s\u0131ras\u0131nda bir telafi hissinin olu\u015fabilece\u011fi konusunda bizi uyar\u0131yor. ”V\u00fccut, kaybetti\u011fi \u00f6\u011f\u00fcnleri telafi etmek i\u00e7in ihtiya\u00e7 duydu\u011fundan fazlas\u0131n\u0131 yemek isteyebilir.”<\/p>\n\n\n\n

Bununla birlikte, a\u015f\u0131r\u0131 yemek, oru\u00e7 d\u00f6ng\u00fcs\u00fcn\u00fcn etkinli\u011fini bozabilir. Bununla beraber, g\u00fcnl\u00fck kalori al\u0131m\u0131 1.200 kaloriden az olur ise,  istenenin aksine metabolizma h\u0131z\u0131n\u0131 b\u00fcy\u00fck \u00f6l\u00e7\u00fcde d\u00fc\u015f\u00fcr\u00fcr ve kas kayb\u0131na neden olur.<\/p>\n\n\n\n

Ayr\u0131ca oru\u00e7 tutanlar, daha fazla \u015feker ve ya\u011f t\u00fcketmekten ka\u00e7\u0131nmak i\u00e7in oru\u00e7lar\u0131 s\u0131ras\u0131nda daha fazla bitki bazl\u0131 yiyecek ve organik i\u00e7erikler yemelidir. Oru\u00e7 s\u00fcrecini uygun egzersizle desteklemek ve su t\u00fcketimini art\u0131rmak daha iyi sonu\u00e7lar elde edilmesini sa\u011flayacakt\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0130\u015ftah\u0131n\u0131z kilo verme yetene\u011finizi engelliyor mu? Yap\u0131lan \u00e7al\u0131\u015fmalar, s\u00fcrekli yemek yeme iste\u011finin beyindeki tokluk merkezinin dengesizle\u015fmesinden kaynaklanabilece\u011fini ortaya koyuyor. Yiyecek al\u0131m\u0131 ne kadar y\u00fcksek kalorili ise, durum bir o kadar k\u00f6t\u00fcle\u015fir. Baz\u0131 doktorlar i\u015ftah\u0131 ve a\u00e7l\u0131k hissini yeniden dengelemek i\u00e7in, v\u00fccudun a\u00e7l\u0131k sinyallerini s\u0131f\u0131rlamak amac\u0131yla haftada bir ak\u015fam yeme\u011fini atlamay\u0131 tavsiye ediyor \u00e7\u00fcnk\u00fc aral\u0131kl\u0131 olarak […]<\/p>\n","protected":false},"author":13979,"featured_media":142671,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_yoast_wpseo_focuskw":"","_yoast_wpseo_title":"","_yoast_wpseo_metadesc":"","_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"footnotes":"","_yoast_wpseo_focuskw_text_input":""},"categories":[1,8138,6909,19],"tags":[],"yoast_head":"\nGeri Almadan Kilo Vermek \u0130ster misiniz? Aral\u0131kl\u0131 Oru\u00e7 Size Yard\u0131mc\u0131 Olabilir - The Epoch Times TR<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/epochtimestr.com\/index.php\/geri-almadan-kilo-vermek-ister-misiniz-aralikli-oruc-size-yardimci-olabilir\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Geri Almadan Kilo Vermek \u0130ster misiniz? Aral\u0131kl\u0131 Oru\u00e7 Size Yard\u0131mc\u0131 Olabilir - The Epoch Times TR\" \/>\n<meta property=\"og:description\" content=\"\u0130\u015ftah\u0131n\u0131z kilo verme yetene\u011finizi engelliyor mu? Yap\u0131lan \u00e7al\u0131\u015fmalar, s\u00fcrekli yemek yeme iste\u011finin beyindeki tokluk merkezinin dengesizle\u015fmesinden kaynaklanabilece\u011fini ortaya koyuyor. 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