{"id":87390,"date":"2023-05-08T14:39:05","date_gmt":"2023-05-08T14:39:05","guid":{"rendered":"https:\/\/haberulus.net\/?p=87390"},"modified":"2023-05-08T14:39:05","modified_gmt":"2023-05-08T14:39:05","slug":"uzman-acikladi-bu-yontemler-metabolizmayi-hizlandiriyor","status":"publish","type":"post","link":"https:\/\/haberulus.net\/?p=87390","title":{"rendered":"Uzman a\u00e7\u0131klad\u0131: Bu y\u00f6ntemler metabolizmay\u0131 h\u0131zland\u0131r\u0131yor"},"content":{"rendered":"

Pekin\u2019deki Aberdeen \u00dcniversitesi ve \u00c7in Bilimler Akademisi\u2019nden ara\u015ft\u0131rmac\u0131lar, son 40 y\u0131lda ABD ve Avrupa\u2019da ortalama metabolik h\u0131z\u0131n ciddi \u015fekilde yava\u015flad\u0131\u011f\u0131n\u0131 ortaya \u00e7\u0131kard\u0131lar.<\/span><\/p>\n

T\u0131p program\u0131 sunucusu Dr. Michael Mosley, \u201c\u0130nsanlar bana s\u0131k s\u0131k sa\u011fl\u0131kl\u0131 beslenmelerine ra\u011fmen kilo almaya devam ettiklerini s\u00f6yl\u00fcyorlar ve bunun metabolizmalar\u0131n\u0131n yava\u015flam\u0131\u015f olmas\u0131ndan kaynaklan\u0131p kaynaklanmad\u0131\u011f\u0131n\u0131 merak ediyorlar.\u201d dedi.<\/p>\n

Ara\u015ft\u0131rmac\u0131lar\u0131n hesaplamalar\u0131na g\u00f6re, 1980\u2019lerde ayn\u0131 beden ve \u015fekle sahip insanlara k\u0131yasla erkekler g\u00fcnde yakla\u015f\u0131k 220 kalori, kad\u0131nlar ise 122 kalori daha az yak\u0131yor.<\/span><\/p>\n

Bu, on y\u0131llar boyunca meydana gelen kilo al\u0131m\u0131n\u0131n \u00e7o\u011funu a\u00e7\u0131klamaya yetecek kadar b\u00fcy\u00fck bir d\u00fc\u015f\u00fc\u015f. Peki ortalama metabolik h\u0131z neden bu kadar dramatik bir \u015fekilde yava\u015flad\u0131?<\/span><\/p>\n

\"\"<\/p>\n

BAZAL METABOL\u0130ZMA HIZI D\u00dc\u015eT\u00dc<\/b><\/p>\n

Nature dergisindeki son \u00e7al\u0131\u015fma i\u00e7in \u0130ngiliz ve \u00c7inli bilim insanlar\u0131, 1980\u2019lerden bu yana Birle\u015fik Krall\u0131k, ABD ve Avrupa\u2019da 4.000\u2019den fazla ki\u015finin verilerini incelediler. <\/span><\/p>\n

Ancak ara\u015ft\u0131rma, genel kan\u0131n\u0131n aksine insanlar\u0131n 1980\u2019lere g\u00f6re daha aktif hale geldi\u011fini ve daha fazla kalori yakt\u0131\u011f\u0131n\u0131 buldu.\u00a0<\/span>Bunun yerine, bazal metabolizma h\u0131zlar\u0131n\u0131n (yani sadece hayatta kalmak i\u00e7in harcanan) d\u00fc\u015ft\u00fc\u011f\u00fcn\u00fc ke\u015ffetmeleri bilim insanlar\u0131n\u0131 \u015fa\u015f\u0131rtt\u0131 ve bu da toplam enerji harcamas\u0131ndaki b\u00fcy\u00fck d\u00fc\u015f\u00fc\u015f\u00fc a\u00e7\u0131klad\u0131.<\/span><\/p>\n

Bunun bir nedeninin, (doymu\u015f ya\u011flar a\u00e7\u0131s\u0131ndan zengin olan) et ve s\u00fct \u00fcr\u00fcnleri t\u00fcketimindeki d\u00fc\u015f\u00fc\u015f ve \u015fekerli karbonhidrat i\u00e7eri\u011fi y\u00fcksek ultra i\u015flenmi\u015f g\u0131dalardaki art\u0131\u015f ile yediklerimizdeki b\u00fcy\u00fck de\u011fi\u015fiklik oldu\u011funa inan\u0131yorlar. Y\u0131llarca doymu\u015f ya\u011f t\u00fcketimini azaltmam\u0131z istendi \u00e7\u00fcnk\u00fc bunun kalp hastal\u0131\u011f\u0131 riskimizi azaltmas\u0131 gerekiyordu, ancak bunun kan\u0131t\u0131 hi\u00e7 bu kadar g\u00fc\u00e7l\u00fc olmam\u0131\u015ft\u0131.<\/span><\/p>\n

Peki metabolizma h\u0131z\u0131n\u0131z\u0131 h\u0131zland\u0131rmak i\u00e7in yapabilece\u011finiz bir \u015fey var m\u0131?<\/span><\/p>\n

METABOL\u0130ZMA HIZLANDIRMAK \u0130\u00c7\u0130N Y\u00d6NTEMLER<\/b><\/p>\n

Dr. Mosley, metabolizmay\u0131 h\u0131zland\u0131rmak i\u00e7in \u015funlar\u0131 \u00f6neriyor\u2026<\/span><\/p>\n

\u201cDaha fazla doymu\u015f ya\u011f t\u00fcketiyorum ve uyurken bile kaslar\u0131 \u00e7al\u0131\u015ft\u0131rd\u0131\u011f\u0131 i\u00e7in \u015f\u0131nav ve squat gibi diren\u00e7 egzersizleri yap\u0131yorum.\u201d<\/p>\n

\u201cDaha baharatl\u0131 yiyecekler yiyorum ve ye\u015fil \u00e7ay i\u00e7iyorum. Her ikisinin de metabolizmaya yard\u0131mc\u0131 oldu\u011fu farkl\u0131 ara\u015ft\u0131rmalarca kan\u0131tland\u0131.\u201d<\/span><\/p>\n

\u201cYa\u015fland\u0131k\u00e7a tavsiye edilen daha fazla protein yemek, kaslar\u0131n ve kemiklerin korunmas\u0131na yard\u0131mc\u0131 oldu\u011fu i\u00e7in metabolizma h\u0131z\u0131n\u0131z\u0131 da art\u0131racakt\u0131r, \u00e7\u00fcnk\u00fc v\u00fccudunuz karbonhidrat oran\u0131 y\u00fcksek yiyeceklerden daha fazla enerji sindirmek i\u00e7in kullan\u0131r.\u201d<\/span><\/p>\n

\u201cVe son olarak, bol su ve kafein t\u00fcketmek de metabolizman\u0131z\u0131 biraz daha h\u0131zland\u0131racakt\u0131r.\u201d<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Yap\u0131lan bir ara\u015ft\u0131rma, metabolizmay\u0131 h\u0131zland\u0131rmak ve sa\u011fl\u0131kl\u0131 bir \u015fekilde kilo verebilmek i\u00e7in uygulanabilecek basit ad\u0131mlar\u0131 belirledi.<\/p>\n","protected":false},"author":1,"featured_media":87391,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[30],"tags":[2133,11704],"class_list":["post-87390","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-saglik","tag-hiz","tag-metabolizma"],"_links":{"self":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/87390","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=87390"}],"version-history":[{"count":1,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/87390\/revisions"}],"predecessor-version":[{"id":87392,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/posts\/87390\/revisions\/87392"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=\/wp\/v2\/media\/87391"}],"wp:attachment":[{"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=87390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=87390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/haberulus.net\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=87390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}