{"id":121522,"date":"2023-08-31T03:19:06","date_gmt":"2023-08-31T03:19:06","guid":{"rendered":"https:\/\/haberulus.net\/?p=121522"},"modified":"2023-08-31T03:19:06","modified_gmt":"2023-08-31T03:19:06","slug":"geceleri-neden-acikiriz","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=121522","title":{"rendered":"Geceleri neden ac\u0131k\u0131r\u0131z?"},"content":{"rendered":"

Gece a\u00e7l\u0131k hissiyle uykudan uyan\u0131p yemek pek \u00e7ok ki\u015finin sorunu\u2026 \u2018’Ancak ki\u015fi sa\u011fl\u0131\u011f\u0131na zararl\u0131 oldu\u011funu bile bile bu al\u0131\u015fkanl\u0131\u011f\u0131ndan vazge\u00e7emiyorsa, \u00f6nce nedenini tespit etmeli” diyen Uzman Diyetisyen Buket Erta\u015f Sefer, bunu tespit etmenize yard\u0131mc\u0131 olacak sebepleri
ve \u00e7\u00f6z\u00fcm yollar\u0131n\u0131 \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n

\"\"<\/p>\n

Uzman Diyetisyen Buket Erta\u015f Sefer<\/p>\n<\/div>\n

\u0130\u015eTE NEDENLER\u0130<\/strong><\/p>\n

G\u00fcn i\u00e7inde \u00e7ok az kalori almak <\/strong><\/span><\/p>\n

Kilo verme ya da az yiyerek sa\u011fl\u0131kl\u0131 kalma gayesinde olup sabah ve \u00f6\u011fle \u00f6\u011f\u00fcnlerinde \u00e7ok az g\u0131da t\u00fcketmek g\u00fcnl\u00fck enerji ihtiyac\u0131m\u0131z\u0131 kar\u015f\u0131lamaya yetmiyor. Dolay\u0131s\u0131yla v\u00fccut g\u00fcn\u00fcn yorgunlu\u011fuyla ak\u015fam ge\u00e7 saatlerde bunu telafi etme yoluna gidiyor ve gece ka\u00e7amaklar\u0131 ya\u015fan\u0131yor. Bu gibi durumlarda g\u00fcn i\u00e7i ve ak\u015fam yeme\u011fi
da\u011f\u0131l\u0131m\u0131 dengeli planlanmal\u0131.<\/p>\n

\"\"<\/p>\n

Kilo alma kayg\u0131s\u0131yla ak\u015fam yeme\u011fini \u00e7ok erken saatte yemek<\/strong> <\/span><\/p>\n

Ak\u015fam \u00f6\u011f\u00fcn\u00fcn\u00fcn saati uyku saatine g\u00f6re planlanabilir. Gece oturma al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z varsa, \u00e7ok erken saatte, \u00f6rne\u011fin 17.00’de yedi\u011finiz ak\u015fam yeme\u011fi \u00fczerinden \u00e7ok\u00e7a saat ge\u00e7mi\u015f olur. Dolay\u0131s\u0131yla v\u00fccut yeni bir enerji aray\u0131\u015f\u0131na girer. Bu enerjiyi uyuyarak veremiyorsak yemek yeme a\u011f\u0131r basar. Dolay\u0131s\u0131yla b\u00f6yle durumlarda ya yemek saatini birka\u00e7 saat ileriye \u00e7ekmek gerekir ya da ak\u015fam erken yedikten birka\u00e7 saat sonra kan \u015fekerinizin ani y\u00fckselmesine sebep olamayacak ufak bir ara \u00f6\u011f\u00fcn yap\u0131labilir. \u00d6rne\u011fin meyve yemek yerine cac\u0131k, ayran gibi hem karbonhidrat hem de protein i\u00e7eri\u011fi olan bir g\u0131da se\u00e7ebilirsiniz.<\/p>\n

Pre-diyabet veya diyabet riski ta\u015f\u0131mak<\/strong><\/span><\/p>\n

Diyabet ile ili\u015fkili bir hastal\u0131\u011f\u0131n\u0131z varsa durum iradenin de \u00f6tesine ge\u00e7ebilir. Kendinizi su\u00e7lamak yerine gerekli b\u00fct\u00fcn tahlilleri yapt\u0131r\u0131p mutlaka doktor ve diyetisyen kontrol\u00fcyle do\u011fru bir programa ba\u015flaman\u0131z gerekir.<\/p>\n

\u00d6\u011f\u00fcn atlamak<\/strong><\/span><\/p>\n

G\u00fcnl\u00fck ko\u015fu\u015fturmacada, hareketli ge\u00e7en zaman dilimlerinde yemek yemeden ufak tefek \u015feyler at\u0131\u015ft\u0131r\u0131p, \u00e7ay kahve t\u00fcketerek zaman\u0131n\u0131z\u0131 ge\u00e7iriyor olabilirsiniz. Fakat unutmay\u0131n ki her bedenin beslenmeye ve enerjiye ihtiyac\u0131 var. Bu ihtiyac\u0131 g\u00fcn i\u00e7inde sa\u011flayam\u0131yorsan\u0131z beden g\u00fcn\u00fc bitirmeden enerjisini ve a\u00e7\u0131k kalan besin \u00f6gelerini tamamlama e\u011filiminde olacakt\u0131r. \u00d6\u011f\u00fcn atlamak yap\u0131lan yanl\u0131\u015flardan biridir.<\/p>\n

Su i\u00e7meyi ihmal etmek<\/strong><\/span><\/p>\n

Susuzluk ve a\u00e7l\u0131k mekanizmalar\u0131 birbirine \u00e7ok benzer. Uzun s\u00fcre susuz kalmak a\u00e7l\u0131kla kar\u0131\u015f\u0131yor olabilir. Yeteri kadar yemek yedi\u011finizden eminseniz ve hala a\u00e7l\u0131k hissiniz gitmiyorsa su i\u00e7meye \u00f6zen g\u00f6sterip kendinizi g\u00f6zlemlemeye devam edebilirsiniz. Yani gece a\u00e7l\u0131k hissetti\u011finizde \u00f6nce bir bardak su i\u00e7in.<\/p>\n

\"\"<\/p>\n

Duygu durumlar\u0131 y\u00fcz\u00fcnden yemek<\/strong><\/span><\/p>\n

G\u00fcnl\u00fck stres, \u00fcz\u00fcnt\u00fc hatta mutluluk yemek yemeyi tetikleyebilir. Mutsuzken kendinizi mutlu etmek, mutluyken kutlama yaparcas\u0131na kendinizi \u00f6d\u00fcllendirmek. Bu ba\u011flant\u0131lardan vazge\u00e7mek \u015fart. Duygu durumuyla ba\u011flant\u0131l\u0131 yeme al\u0131\u015fkanl\u0131\u011f\u0131 genellikle yaln\u0131z kald\u0131\u011f\u0131m\u0131z gece saatlerinde tetiklenir. Bu durumda irademizi ortaya koymal\u0131 ya da kendi kendimize \u00e7\u00f6zemedi\u011fimiz problemlerimizin varl\u0131\u011f\u0131n\u0131 fark edip mutlaka profesyonel bir destek almam\u0131z gerekir.<\/p>\n

\u0130\u015eTE ZARARLARI<\/strong><\/p>\n

Gece at\u0131\u015ft\u0131rmalar\u0131; h\u00fccre yenilenmesini engeller. \u0130ns\u00fclin \u00fcretimi gece de devam etti\u011fi i\u00e7in ya\u011flanma artar ve kilo kontrol\u00fc zorla\u015f\u0131r. \u0130ns\u00fclin ve depo ya\u011f art\u0131\u015f\u0131yla inflamasyonda (v\u00fccutta iltihaplanma) art\u0131\u015f g\u00f6zlenir. Tansiyon y\u00fcksek seyreder, kalp-damar gibi kronik hastal\u0131klar\u0131n riski artar.<\/p>\n

NELERE D\u0130KKAT ED\u0130LMEL\u0130?<\/strong><\/p>\n

D\u0130YABET\u0130N\u0130Z VARSA BUNU YAPIN<\/strong><\/span><\/p>\n

Diyabetiniz varsa ani kan \u015fekeri d\u00fc\u015fmeleri ve gece yemek yeme iste\u011finin \u00f6n\u00fcne ge\u00e7ecek ila\u00e7 ve beslenme tedavileri planlanmal\u0131d\u0131r.<\/p>\n

\"\"<\/p>\n

BAS\u0130T \u015eEKERDEN UZAK DURUN<\/strong><\/span><\/p>\n

Obeziteyle birlikte gelen leptin ve ins\u00fclin direnci, kapanmayan i\u015ftah, kontrol edilemez a\u00e7l\u0131k bir k\u0131s\u0131r d\u00f6ng\u00fcd\u00fcr. Ya\u011flanmaya sava\u015f a\u00e7madan bunun kendili\u011finden d\u00fczelmesini beklemek kendimizi kand\u0131rmaktan ibarettir. Ya\u015fanan bu d\u00f6ng\u00fcy\u00fc k\u0131rman\u0131n en temel kurallar\u0131ndan biri kan \u015fekerinin ani y\u00fckselmesine sebep olacak basit \u015fekerleri elimine etmek, egzersiz yapmak ve d\u00fczenli ana \u00f6\u011f\u00fcn t\u00fcketmektir.<\/p>\n

\"\"<\/p>\n

KEYF\u0130 ATI\u015eTIRMALARDAN KA\u00c7ININ<\/strong><\/span><\/p>\n

A\u011f\u0131z al\u0131\u015fkanl\u0131\u011f\u0131n\u0131n getirdi\u011fi, hi\u00e7bir ihtiya\u00e7 yokken ge\u00e7 saatlerde keyfi yeme al\u0131\u015fkanl\u0131\u011f\u0131 da \u00e7ok yayg\u0131n. Paketli g\u0131dalar\u0131n yerine havu\u00e7 ve salatal\u0131k gibi sa\u011fl\u0131kl\u0131 alternatifler koymak ise k\u0131sa s\u00fcreli bir \u00e7\u00f6z\u00fcm \u00f6nerisidir. Bu problemin temelinde yatan izleme yeme davran\u0131\u015f\u0131n\u0131n birbiriyle ba\u011flant\u0131s\u0131n\u0131 k\u0131rmak gerekir. Can\u0131n\u0131z istedi\u011finde sa\u011fl\u0131kl\u0131 at\u0131\u015ft\u0131rma taba\u011f\u0131 yapmak tabii ki kabul edilebilir. Fakat bir \u015feyler haz\u0131rlamadan o diziyi izleyemiyorsan\u0131z burada b\u00fcy\u00fck bir sorun olabilir. Bu al\u0131\u015fkanl\u0131\u011f\u0131 k\u0131rmak i\u00e7in diyetisyen- psikolog deste\u011fi almak gerekebilir.<\/p>\n

\"\"<\/p>\n

H\u00dcCRELER\u0130N\u0130Z\u0130N YEN\u0130LENMES\u0130 \u0130\u00c7\u0130N HAF\u0130F A\u00c7 UYUYUN<\/strong><\/p>\n

A\u00e7l\u0131k durumunda tetiklenen bir rahats\u0131zl\u0131\u011f\u0131n\u0131z yoksa, gece tok yatmamak, hafif a\u00e7l\u0131klarla uykuya ge\u00e7mek, h\u00fccre yenilenmesini destekler. Hatta kansere kar\u015f\u0131 koruyucu etkiye sahip oldu\u011fu \u00e7al\u0131\u015fmalarda g\u00f6sterilmi\u015ftir. Gece uykusunda sindirim sisteminin gere\u011finden fazla \u00e7al\u0131\u015fmamas\u0131 ve a\u00e7l\u0131k durumu, \u2018otofaji’ olarak adland\u0131rd\u0131\u011f\u0131m\u0131z k\u00f6t\u00fc h\u00fccrelerin temizlenip, yeni h\u00fccre \u00fcretiminin olu\u015ftu\u011fu durum ortaya \u00e7\u0131kar. Bu da sa\u011fl\u0131kl\u0131 h\u00fccre yap\u0131m\u0131n\u0131n desteklenmesi demektir.<\/p>\n","protected":false},"excerpt":{"rendered":"

Geceleri mideniz kaz\u0131n\u0131yor ya da uykudan kalk\u0131p solu\u011fu mutfakta al\u0131yorsan\u0131z bunun bir\u00e7ok nedeni olabilir. Uzman Diyetisyen Buket Erta\u015f Sefer, i\u015fte o nedenleri s\u0131ralay\u0131p, sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in bu sorunla ba\u015fa \u00e7\u0131kma yollar\u0131n\u0131 a\u00e7\u0131klad\u0131.<\/p>\n","protected":false},"author":1,"featured_media":121523,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[1143,1867,913,3397,3779],"class_list":["post-121522","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-durum","tag-gece","tag-saat","tag-yeme","tag-yemek"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/121522","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=121522"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/121522\/revisions"}],"predecessor-version":[{"id":121524,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/121522\/revisions\/121524"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/121523"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=121522"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=121522"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=121522"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}