{"id":55089,"date":"2022-11-12T11:06:04","date_gmt":"2022-11-12T11:06:04","guid":{"rendered":"https:\/\/haberulus.net\/?p=55089"},"modified":"2022-11-12T11:06:04","modified_gmt":"2022-11-12T11:06:04","slug":"kis-aylarinda-artan-fazla-kilolarla-savasmak-icin-6-yontem","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=55089","title":{"rendered":"K\u0131\u015f aylar\u0131nda artan fazla kilolarla sava\u015fmak i\u00e7in 6 y\u00f6ntem"},"content":{"rendered":"

Times\u2019\u0131n haberine g\u00f6re, University College London\u2019da beslenme bilimi ara\u015ft\u0131rmac\u0131s\u0131 ve Sa\u011fl\u0131k Bilimleri Akademisi\u2019nde ba\u015f bilim e\u011fitimcisi olan Alex Ruani, k\u0131\u015f\u0131n kilo probleminden korunmak i\u00e7in bilimsel temelli \u201cya\u011fla m\u00fccadele stratejileri\u201d oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n

Ruani, \u201cBazen, diyet veya egzersizdeki k\u00fc\u00e7\u00fck de\u011fi\u015fiklikler, kilolar\u0131 \u00f6nleme konusunda bir fark yaratabilir\u201d diyerek uygulanabilecek y\u00f6ntemleri s\u0131ralad\u0131\u2026<\/p>\n

\"\"<\/p>\n

HIIT VE 14:10 KOMBOSU YAPIN<\/b><\/p>\n

Egzersiz yapmadan s\u0131k\u0131 bir \u015fekilde diyet yapmak kas kayb\u0131na ve \u00e7elimsiz g\u00f6r\u00fcnmenize neden olurken, sadece egzersiz yaparak kilo vermeye \u00e7al\u0131\u015fmak da yava\u015f bir yol olabilir. Egzersiz ve diyetin birlikte s\u00fcrd\u00fcr\u00fclmesini \u00f6neren Ruani, Avustralya Katolik \u00dcniversitesi\u2019nde yap\u0131lan bir \u00e7al\u0131\u015fmay\u0131 \u00f6rnek g\u00f6sterdi.<\/p>\n

Ara\u015ft\u0131rmaya g\u00f6re, 131 fazla kilolu veya obez kad\u0131n, her birine yedi hafta boyunca farkl\u0131 bir ya\u015fam tarz\u0131 plan\u0131 atanan d\u00f6rt gruba ayr\u0131ld\u0131. Bir grup 14:10 (10 saat yemek yiyip 14 saat oru\u00e7 tutma) diyetini benimsedi, ba\u015fka bir grup haftada \u00fc\u00e7 kez maksimum kalp at\u0131\u015f h\u0131z\u0131n\u0131n y\u00fczde 90\u2019\u0131nda 35 dakikal\u0131k bir HIIT seans\u0131 yapt\u0131, \u00fc\u00e7\u00fcnc\u00fc bir grup aral\u0131kl\u0131 oru\u00e7 ve HIIT kombinasyonunu yapt\u0131 ve geri kalan kontrol grubu kendi egzersizlerini yapt\u0131.<\/span><\/p>\n

Sonu\u00e7lar, birle\u015fik grubun, tek ba\u015f\u0131na aral\u0131kl\u0131 oru\u00e7 veya HIIT yapanlara k\u0131yasla iki kat azalma ile g\u00f6bek ya\u011f\u0131 ve toplam v\u00fccut ya\u011f seviyelerini \u00e7arp\u0131c\u0131 bi\u00e7imde azaltt\u0131\u011f\u0131n\u0131 g\u00f6sterdi. Ayr\u0131ca uzun vadeli kan \u015fekeri kontrol\u00fcnde de b\u00fcy\u00fck bir geli\u015fme kaydettiler.<\/p>\n

\"\"<\/p>\n

SO\u011eUK B\u0130R BANYO YAPIN<\/b><\/p>\n

\u00c7o\u011fu insan 37 ila 40 derece s\u0131cakl\u0131ktaki suda banyo yapmay\u0131 veya du\u015f almay\u0131 tercih eder, ancak Ruani\u2019ye g\u00f6re, s\u0131cakl\u0131\u011f\u0131 20 derece alt\u0131na \u00e7evirmek, v\u00fccut ya\u011f\u0131n\u0131 yakmak ad\u0131na \u201cat\u0131lmaya de\u011fer bir ad\u0131m\u201d olabilir.<\/span><\/p>\n

D\u0131\u015f ortam s\u0131cakl\u0131klar\u0131 d\u00fc\u015ft\u00fc\u011f\u00fcnde yapmak isteyece\u011finiz son \u015fey olabilir, ancak Norve\u00e7li bilim insanlar\u0131, so\u011fuk suya dald\u0131rma (a\u00e7\u0131k havada y\u00fczme ve so\u011fuk banyolar dahil) \u00fczerine 104 makaleyi g\u00f6zden ge\u00e7irdiler ve so\u011fuk suda banyo yapman\u0131n, kalorileri depolayan \u201ck\u00f6t\u00fc\u201d kabarc\u0131kl\u0131 beyaz ya\u011f\u0131n aksine, kalori yakan bir t\u00fcr \u201ciyi\u201d v\u00fccut ya\u011f\u0131 olan kahverengi ya\u011f dokusunu aktive etti\u011fini ortaya koydular.<\/span><\/p>\n

\"\"<\/p>\n

GECE GE\u00c7 SAATLERDE YEMEK YEMEY\u0130N<\/b><\/p>\n

Uzmanlar yemek yemek i\u00e7in belirli bir en iyi zaman olup olmad\u0131\u011f\u0131 konusunda farkl\u0131l\u0131k g\u00f6sterse de, yatmadan \u00f6nceki \u00fc\u00e7 saat i\u00e7inde fazla yemek yememek konusunda hemfikirler. Ge\u00e7 saatte at\u0131\u015ft\u0131rmal\u0131klar ve \u00f6\u011f\u00fcnler, yaln\u0131zca i\u015ftah bast\u0131r\u0131c\u0131 hormon leptinin \u00fcretimini yava\u015flatmakla kalmaz, hem \u00f6n\u00fcm\u00fczdeki 24 saat i\u00e7inde daha fazla yemek yeme iste\u011fini tetikler hem de Boston\u2019daki Brigham and Women\u2019s Hospital\u2019da yak\u0131n zamanda yap\u0131lan bir ara\u015ft\u0131rmaya g\u00f6re v\u00fccudun daha fazla ya\u011f depolamas\u0131na neden olur.<\/span><\/p>\n

\"\"<\/p>\n

G\u00dcNDE 1 KEZ SADE YO\u011eURT Y\u0130Y\u0130N<\/b><\/p>\n

Yo\u011furt, sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131rsak mikrobiyomunun korunmas\u0131na yard\u0131mc\u0131 olan canl\u0131 bakteriler i\u00e7erir ve dolay\u0131s\u0131yla kilo al\u0131m\u0131n\u0131 \u00f6nlemeye yard\u0131mc\u0131 olabilir. Ruani, ABD\u2019de 120,877 kat\u0131l\u0131mc\u0131y\u0131 i\u00e7eren 20 y\u0131ll\u0131k bir ara\u015ft\u0131rmaya at\u0131fta bulunuyor. S\u00f6z konusu \u00e7al\u0131\u015fmada, d\u00fczenli yo\u011furt yiyenlerin, g\u00fcnde bir porsiyon yerse her d\u00f6rt y\u0131lda bir, iki porsiyon yerse iki y\u0131lda bir kilo almaktan ka\u00e7\u0131nd\u0131\u011f\u0131n\u0131 bulundu.<\/p>\n

\"\"<\/p>\n

A\u011eIRLIK KALDIRIN<\/b><\/p>\n

Antrenmanlar\u0131n\u0131za haftada birka\u00e7 kez diren\u00e7 antrenman\u0131 eklemek, ya\u011f yak\u0131m\u0131n\u0131 h\u0131zland\u0131rman\u0131n bir yoludur. A\u011f\u0131rl\u0131k kald\u0131rmak kas k\u00fctlesi olu\u015fturur. Metabolik olarak aktif bir doku formu olan kas daha fazla kalori yakar ve metabolizma h\u0131z\u0131n\u0131z\u0131 y\u00fckseltir. Ge\u00e7en y\u0131l yap\u0131lan bir ara\u015ft\u0131rma, a\u011f\u0131rl\u0131k antrenman\u0131ndan sonra \u00fcretilen genetik sinyallerin ya\u011f k\u00fc\u00e7\u00fcltme s\u00fcrecini h\u0131zland\u0131rd\u0131\u011f\u0131n\u0131 ileri s\u00fcrd\u00fc. Sonu\u00e7 olarak, her hafta diren\u00e7 e\u011fitimi yapan ki\u015filerin, yapmayanlara g\u00f6re zamanla a\u015f\u0131r\u0131 kilolu veya obez olma olas\u0131l\u0131\u011f\u0131 y\u00fczde 30\u2019a kadar daha az oluyor.<\/p>\n

\"\"<\/p>\n

DAHA FAZLA FINDIK VE BAKL\u0130YAT Y\u0130Y\u0130N<\/b><\/p>\n

Daha fazla meyve, sebze, tohum, kabuklu yemi\u015f, bakliyat ve kepekli tah\u0131l al\u0131m\u0131n\u0131z\u0131 art\u0131rmak, fazla kilolar ile birka\u00e7 farkl\u0131 \u015fekilde sava\u015fman\u0131za yard\u0131mc\u0131 olur. Lif, sonraki \u00f6\u011f\u00fcnlerde a\u015f\u0131r\u0131 yememeniz i\u00e7in sizi doldurur ve d\u00fc\u015f\u00fck lifli bir diyetin, g\u0131dalardan al\u0131nan kalorileri sindirme ve kullanma \u015fekline m\u00fcdahale ederek, v\u00fccudun daha fazla kaloriyi ya\u011f olarak depolamas\u0131na neden oldu\u011fu da biliniyor. Daha fazla lif eklemek, toplam kalorilerin ya\u011f, protein ve sindirilebilir karbonhidratlardan emilimini azaltabilir.<\/span><\/p>\n

Bu \u00f6nerileri uygulamadan \u00f6nce mutlaka doktorunuza dan\u0131\u015fman\u0131z\u0131 tavsiye ederiz.<\/em><\/p>\n

\u00a0<\/p>\n

\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Times\u2019\u0131n haberine g\u00f6re, University College London\u2019da beslenme bilimi ara\u015ft\u0131rmac\u0131s\u0131 ve Sa\u011fl\u0131k Bilimleri Akademisi\u2019nde ba\u015f bilim e\u011fitimcisi olan …<\/p>\n","protected":false},"author":1,"featured_media":55090,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[4558,6730,243,875,3779],"class_list":["post-55089","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-daha-fazla","tag-kalori","tag-kilo","tag-yag","tag-yemek"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/55089","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=55089"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/55089\/revisions"}],"predecessor-version":[{"id":55091,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/55089\/revisions\/55091"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/55090"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=55089"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=55089"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=55089"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}