{"id":32262,"date":"2022-08-28T02:21:03","date_gmt":"2022-08-28T02:21:03","guid":{"rendered":"https:\/\/haberulus.net\/?p=32262"},"modified":"2022-08-28T02:21:03","modified_gmt":"2022-08-28T02:21:03","slug":"fazla-kalori-omru-kisaltir","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=32262","title":{"rendered":"Fazla kalori \u00f6mr\u00fc k\u0131salt\u0131r"},"content":{"rendered":"

G\u00fcnl\u00fck beslenmede yo\u011fun kalori al\u0131m\u0131ndan ka\u00e7\u0131n\u0131lmas\u0131 gerekti\u011fini belirten \u0130\u00e7 Hastal\u0131klar\u0131 Uzman\u0131 Prof. Dr. Osman Erk, \u201cBu durum v\u00fccutta ya\u011f olarak depolan\u0131r ve zamanla obeziteye yol a\u00e7ar. Obezite bir hastal\u0131k halidir, v\u00fccudun yap\u0131s\u0131n\u0131 ve i\u015fleyi\u015fini bozup, organlar\u0131n h\u0131zl\u0131 ya\u015flanmas\u0131na neden olur\u2019 dedi\u2026<\/b><\/p>\n

bir\u00e7ok hastal\u0131\u011fa zemin haz\u0131rlayan ve t\u00fcm d\u00fcnyada salg\u0131n olarak nitelendirilen obezitenin en \u00f6nemli nedeni a\u015f\u0131r\u0131 kalori, doymu\u015f ya\u011f ve rafine karbonhidratlardan zengin; besin i\u00e7eri\u011fi ve posa oran\u0131 d\u00fc\u015f\u00fck yiyeceklerdir\u2026 G\u00fcnl\u00fck ya\u015famda s\u0131k t\u00fcketilen haz\u0131r kek, kurabiye, patates k\u0131zartmas\u0131, hamburger gibi yiyecekler ve asitli, meyve suyu gibi i\u00e7eceklerle v\u00fccuda bo\u015f ve gereksiz kalori y\u00fcklendi\u011fine, bunun da obeziteye yol a\u00e7t\u0131\u011f\u0131na dikkat \u00e7eken \u0130\u00e7 Hastal\u0131klar\u0131 Uzman\u0131 Prof. Dr. Osman Erk, \u2018Obezite v\u00fccutta fazla ya\u011f dokusu birikimidir. Tip 2 diyabete, kalp-damar hastal\u0131klar\u0131na, kanser ve cinsel yetersizli\u011fe yol a\u00e7arak, \u00f6mr\u00fc k\u0131salt\u0131r” dedi ve \u015fu tavsiyelerde bulundu\u2026<\/p>\n

\"\"<\/p>\n

Osman Erk<\/p>\n<\/div>\n

Hayvansal g\u0131dalar\u0131 azalt\u0131n<\/b><\/p>\n

Obezitenin nedeni sadece \u00f6\u011f\u00fcnden sonra ortaya \u00e7\u0131kan ins\u00fclin y\u00fckselmesi de\u011fildir. A\u015f\u0131r\u0131 kalorilerin yava\u015f yava\u015f emilimi de obeziteye yol a\u00e7ar. Sonu\u00e7ta b\u00fct\u00fcn fazla kaloriler ya\u011f olarak depolan\u0131r. Hayvansal proteinlerin genel olarak ins\u00fclin seviyesini art\u0131r\u0131c\u0131 etkileri vard\u0131r. Ayn\u0131 \u00f6\u011f\u00fcnde karbonhidrat ve proteinlerin birlikte t\u00fcketilmesi ins\u00fclin cevab\u0131n\u0131 art\u0131rabilir. Hayvansal proteinlerden ka\u00e7\u0131nmak; bitkisel protein almak; karbonhidratlarla birlikte protein t\u00fcketmemek ins\u00fclin cevab\u0131n\u0131 azalt\u0131r. Hayvansal g\u0131dalar her g\u00fcn ve her \u00f6\u011f\u00fcn kullan\u0131m\u0131 gereken besinler de\u011fildir. Y\u00fcksek ins\u00fclin, y\u00fcksek risk demektir.<\/p>\n

\"\"<\/p>\n

Zeytinya\u011f\u0131n\u0131 da \u00f6l\u00e7\u00fcl\u00fc t\u00fcketin<\/b><\/p>\n

Bat\u0131 toplumlar\u0131nda her g\u00fcn fazladan 60 gram kadar ya\u011f t\u00fcketilir. Bu kalorisi olduk\u00e7a y\u00fcksek, besin i\u00e7eri\u011fi zay\u0131f, lifsiz ve mineralsiz bir beslenme tarz\u0131d\u0131r ve obeziteye yol a\u00e7ar. Her t\u00fcrl\u00fc i\u015flenmi\u015f ya\u011f, zeytinya\u011f\u0131 da dahil olmak \u00fczere kalori a\u00e7\u0131s\u0131ndan zengin, ger\u00e7ek besin a\u00e7\u0131s\u0131ndan fakirdir. Zeytinya\u011f\u0131 san\u0131ld\u0131\u011f\u0131n\u0131n aksine ancak doymu\u015f ya\u011f ve trans ya\u011flar\u0131n yerine ge\u00e7erse sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan faydal\u0131 olabilir. Sa\u011fl\u0131kl\u0131 olmak i\u00e7in ekstra zeytinya\u011f\u0131 t\u00fcketmek gereksiz ve zararl\u0131d\u0131r. Bir yemek ka\u015f\u0131\u011f\u0131 i\u015flenmi\u015f zeytinya\u011f\u0131nda 120 kalori, 14 gram ya\u011f, 1.8 gram doymu\u015f ya\u011f vard\u0131r. Protein, vitamin ve mineral ise olduk\u00e7a azd\u0131r. \u00d6zetle bol zeytinya\u011f\u0131 ilave kalori ald\u0131r\u0131r.<\/p>\n

Lifli besinleri unutmay\u0131n<\/b><\/p>\n

Obezitenin \u00f6nlenmesinde liften zengin bir beslenme tarz\u0131n\u0131n \u00f6nemi b\u00fcy\u00fckt\u00fcr. \u0130\u015ftah\u0131 azalt\u0131r, mideyi doldurur, beyne tokluk sinyalleri g\u00f6ndererek kilo almay\u0131 \u00f6nler. Besin de\u011feri d\u00fc\u015f\u00fck, liften fakir bir beslenme tarz\u0131 ise i\u015ftah merkezini bask\u0131layamaz ve obezite geli\u015fir. Hi\u00e7bir besin de\u011feri olmayan fruktozdan zengin m\u0131s\u0131r \u015furubundan yap\u0131lm\u0131\u015f asitli ve tatl\u0131 i\u00e7ecekler obezitenin en \u00f6nemli nedenidir. Bu t\u00fcr i\u00e7eceklerde bulunan fazla kalori, rafine karbonhidrat ve kafein ins\u00fclin direnci ve obeziteye neden olur. Obezler, obez olmayanlardan \u00e7ok daha az lif t\u00fcketir. Sebze-meyveler, tam tah\u0131llar, kuru baklagil ve kuruyemi\u015fler lif i\u00e7eri\u011fi y\u00fcksek yiyeceklerdir. Tam tah\u0131llar, rafine tah\u0131llardan \u00e7ok daha fazla lif ve besin i\u00e7erir. Et, s\u00fct ve ya\u011flar kalorisi yo\u011fun, lifi az yiyeceklerdir.<\/p>\n

Besin tercihlerinizi de\u011fi\u015ftirin<\/b><\/p>\n

Obezite bir beyaz g\u0131da hastal\u0131\u011f\u0131d\u0131r (\u015feker, un, tuz, s\u00fct \u00fcr\u00fcnleri). Se\u00e7ilen bu t\u00fcr yiyecekler, hareketsizlik ve genetik yap\u0131 obeziteyi belirler. Fazla ya\u011fl\u0131 ve karbonhidratl\u0131 beslenenlerde ins\u00fclin etkilerine kar\u015f\u0131 diren\u00e7 ortaya \u00e7\u0131kar. Tah\u0131llardaki ni\u015fasta; sebze ve meyvelerdeki fruktoz ve glikoz; s\u00fct ve s\u00fct \u00fcr\u00fcnlerinde bulunan laktoz \u00e7ok fazla t\u00fcketilirse ins\u00fclin fazla salg\u0131lan\u0131r. Bu y\u00fczden\u00a0 kanda uzun s\u00fcre kal\u0131r, kan \u015fekeri d\u00fc\u015fer, tekrar yeme ihtiyac\u0131 ortaya \u00e7\u0131kar. Obezite ne kadar ve ne yenildi\u011fi ile ilgili bir sa\u011fl\u0131k sorunudur. Fazla kilolu ki\u015filer, diyet yaparken yedikleri g\u0131dalar\u0131n t\u00fcr\u00fcn\u00fc de\u011fil, ne yerlerse onlar\u0131n miktar\u0131n\u0131 azalt\u0131rlar. Oysa kalori azaltmakla birlikte obeziteye yol a\u00e7an \u00f6zellikle haz\u0131r g\u0131dalar\u0131n da tamamen terk edilmesi gerekir. Besin y\u00f6n\u00fcnden zengin, kalorisi az, lifi bol bir diyet rejimi \u00f6mr\u00fc uzat\u0131r.<\/p>\n","protected":false},"excerpt":{"rendered":"

G\u00fcnl\u00fck beslenmede yo\u011fun kalori al\u0131m\u0131ndan ka\u00e7\u0131n\u0131lmas\u0131 gerekti\u011fini belirten \u0130\u00e7 Hastal\u0131klar\u0131 Uzman\u0131 Prof. Dr. Osman Erk, \u201cBu durum v\u00fccutta ya\u011f …<\/p>\n","protected":false},"author":1,"featured_media":32263,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[2224,6730,6731,6073,875],"class_list":["post-32262","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-besin","tag-kalori","tag-lif","tag-obezite","tag-yag"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/32262","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=32262"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/32262\/revisions"}],"predecessor-version":[{"id":32264,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/32262\/revisions\/32264"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/32263"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=32262"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=32262"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=32262"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}