Asl\u0131nda sa\u011fl\u0131kl\u0131 beslenme ve metabolizmay\u0131 h\u0131zland\u0131rmak\ntahmin etti\u011finizden kolay desem \ud83d\ude42<\/p>\n\n\n\n

Bazal metabolizma h\u0131z\u0131 bir insan\u0131n fiziksel aktivite\nyapmadan g\u00fcn i\u00e7erisinde harcad\u0131\u011f\u0131 enerji miktar\u0131d\u0131r. Bazal metabolizma h\u0131z\u0131\n(BMH) ki\u015finin ya\u015f, cinsiyet, fiziksel aktivite, genetik, hastal\u0131k hali, su\nt\u00fcketimi, beslenme d\u00fczeni gibi \u00f6zelliklere ba\u011fl\u0131 kalarak de\u011fi\u015fim g\u00f6sterir.\nKi\u015finin metabolizma h\u0131z\u0131 ne kadar fazla ise kilo verme h\u0131z\u0131 da o kadar fazla\nolacakt\u0131r. <\/p>\n\n\n\n

1- BOL SU \u0130\u00c7\u0130N<\/strong><\/h5>\n\n\n\n

Artan s\u0131cak havalar nedeniyle v\u00fccutta terlemeye ba\u011fl\u0131 s\u0131v\u0131\nkay\u0131plar\u0131 olu\u015fur. Bu olu\u015fan s\u0131v\u0131 kay\u0131plar\u0131n\u0131 su t\u00fcketerek yerine koymak\n\u015fartt\u0131r. Ayr\u0131ca yemeklerden \u00f6nce t\u00fcketti\u011finiz bir bardak su daha az kalori\nalman\u0131z\u0131 , midenizi daha dolu hissetmenizi ve i\u015ftah kontrol\u00fcn\u00fcz\u00fc daha kolay\nyapabilmenizi sa\u011flar. \u00d6\u011f\u00fcnler aras\u0131nda veya \u00f6\u011f\u00fcne ba\u015flamadan \u00f6nce i\u00e7ilen su\na\u00e7l\u0131k hissini bast\u0131rman\u0131za yard\u0131mc\u0131 olur. \u00d6zellikle kilo kayb\u0131 istenen\ndiyetlerde su i\u00e7meye \u00f6zen g\u00f6stermek en temel fakt\u00f6rd\u00fcr.<\/p>\n\n\n\n

2- EGZERS\u0130Z YAPIN<\/strong><\/h5>\n\n\n\n

Egzersiz yapmak ya\u011f k\u00fctlesini azaltmak i\u00e7in \u00f6nemli bir\nfakt\u00f6rd\u00fcr. Egzersiz yapmak ya\u011f yak\u0131m\u0131n\u0131 sa\u011flamakla birlikte d\u00fczenli yap\u0131ld\u0131\u011f\u0131\ntaktirde metabolizmay\u0131 h\u0131zland\u0131r\u0131r. D\u00fczenli yap\u0131lan egzersiz, ileri ya\u015flarda\nkas k\u00fctlesi azalmas\u0131na ba\u011fl\u0131 olarak ger\u00e7ekle\u015fecek olan metabolizma yava\u015flama\nh\u0131z\u0131n\u0131 d\u00fc\u015f\u00fcr\u00fcr. K\u0131sa s\u00fcreli egzersizler bile devam sa\u011fland\u0131\u011f\u0131 taktirde\nmetabolizma h\u0131z\u0131n\u0131zdaki art\u0131\u015fa sebep olacakt\u0131r. G\u00fc\u00e7 egzersizlerinde ise v\u00fccut\nkas k\u00fctlesinin artmas\u0131yla beraber metabolizma h\u0131z\u0131n\u0131zda art\u0131\u015f sa\u011flanacakt\u0131r.\nUnutmay\u0131n v\u00fccut kas k\u00fctleniz ne kadar y\u00fcksekse harcad\u0131\u011f\u0131n\u0131z enerji de do\u011fru\norant\u0131l\u0131 olarak art\u0131\u015f g\u00f6sterir. Ayr\u0131ca d\u00fc\u015f\u00fck kalorili diyetler de kas g\u00fcc\u00fcn\u00fcn\nazalmas\u0131na ve metabolizma h\u0131z\u0131n\u0131z\u0131n yava\u015flamas\u0131na sebep olur bunu \u00f6nlemenin en\niyi yolu da g\u00fc\u00e7 egzersizleridir.<\/p>\n\n\n\n

3- KAHVALTIYI\nALI\u015eKANLIK HAL\u0130NE GET\u0130R\u0130N<\/strong><\/h5>\n\n\n\n

Kahvalt\u0131y\u0131 atlamay\u0131n. T\u00fcm gece a\u00e7 kalan v\u00fccut kendini\nkorumaya alarak metabolizma h\u0131z\u0131n\u0131 d\u00fc\u015f\u00fcr\u00fcyor bunu tekrar \u00e7al\u0131\u015ft\u0131rabilmenin en\niyi yolu d\u00fczenli kahvalt\u0131. Ayn\u0131 zamanda v\u00fccuttaki termik etkinin en y\u00fcksek\noldu\u011fu zaman sabah uyan\u0131nca. Bu sebeple kahvalt\u0131da al\u0131nan protein miktar\u0131 bu\netkiden y\u00fcksek \u00f6l\u00e7\u00fcde yararlanmada fayda sa\u011flar. <\/p>\n\n\n\n

4- ARA \u00d6\u011e\u00dcNLERE YER\nVER\u0130N<\/strong><\/h5>\n\n\n\n

Uzun s\u00fcre a\u00e7 kalmak metabolizman\u0131z\u0131n yava\u015flamas\u0131na ve bir\nsonraki \u00f6\u011f\u00fcnde t\u00fcketilen besin miktar\u0131n\u0131n artmas\u0131na sebep olur. Bu nedenle ara\n\u00f6\u011f\u00fcnleri beslenme program\u0131n\u0131za dahil edin. S\u0131k at\u0131\u015ft\u0131rmak kilo vermenize destek\nolabilir. Ancak ara \u00f6\u011f\u00fcnlerde yapaca\u011f\u0131n\u0131z at\u0131\u015ft\u0131rmal\u0131klar\u0131n d\u00fc\u015f\u00fck kalorili\nyiyeceklerden se\u00e7ilmesine ve sa\u011fl\u0131kl\u0131 olmas\u0131na dikkat edin.<\/p>\n\n\n\n

5- KAHVE T\u00dcKET\u0130N<\/strong><\/h5>\n\n\n\n

Kafein i\u00e7eren i\u00e7ecekler metabolizma h\u0131z\u0131n\u0131 ge\u00e7ici olarak\nart\u0131rd\u0131\u011f\u0131 i\u00e7in metabolizma h\u0131z\u0131n\u0131n artmas\u0131na da fayda sa\u011flayacakt\u0131r. Kafein\nt\u00fcketimi egzersiz s\u0131ras\u0131nda olu\u015fabilecek yorgunlu\u011fun azalmas\u0131na sebep olur,\ndayan\u0131kl\u0131l\u0131 ve konsantrasyonu art\u0131r\u0131r.<\/p>\n\n\n\n

6- YE\u015e\u0130L \u00c7AYA YER\nVER\u0130N<\/strong><\/h5>\n\n\n\n

Hastal\u0131k durumlar\u0131 g\u00f6z \u00f6n\u00fcnde bulunduruldu\u011funda herhangi bir\nyan etkisi olmad\u0131\u011f\u0131 taktirde g\u00fcnl\u00fck i\u00e7ilen 2-3 fincan ye\u015fil\/beyaz \u00e7ay\nmetabolizma h\u0131z\u0131 \u00fczerinde olumlu etki sa\u011flar. T\u00fcm bunlar ye\u015fil \u00e7ay\u0131n\ni\u00e7erisindeki kafein ve kate\u015finler sayesinde olmaktad\u0131r. Ara\u015ft\u0131rmalara g\u00f6re\nyap\u0131lan egzersize ek olarak ye\u015fil \u00e7ay t\u00fcketildi\u011fi taktirde enerji harcamas\u0131nda\nart\u0131\u015f sa\u011fland\u0131\u011f\u0131 g\u00f6r\u00fclm\u00fc\u015ft\u00fcr.<\/p>\n\n\n\n

7- KAS K\u00dcTLEN\u0130Z\u0130\nARTIRIN<\/strong><\/h5>\n\n\n\n

Kas k\u00fctlesini art\u0131rman\u0131z kalori yak\u0131m\u0131n\u0131z\u0131 art\u0131r\u0131r. \u00c7\u00fcnk\u00fc\nv\u00fccut kas k\u00fctleniz ne kadar y\u00fcksek ise harcad\u0131\u011f\u0131n\u0131z enerji o kadar fazla olur.\nKas oran\u0131n\u0131z\u0131n y\u00fcksek olmas\u0131 ise metabolizma h\u0131z\u0131n\u0131z\u0131n fazla olmas\u0131na sebep.<\/p>\n\n\n\n

8- PROTE\u0130N T\u00dcKET\u0130N<\/strong><\/h5>\n\n\n\n

Protein i\u00e7eri\u011fi y\u00fcksek besinlerin sindirimi karbonhidrat\ni\u00e7erenlere g\u00f6re daha ge\u00e7 olur. Ve proteince zengin besinler sindirilirken\nmetabolizma daha h\u0131zl\u0131 \u00e7al\u0131\u015f\u0131p daha fazla enerji harcar. G\u00fcnl\u00fck beslenmede\ndengeli bir \u00f6\u011f\u00fcn olu\u015fturarak her \u00f6\u011f\u00fcnde protein i\u00e7eren besin t\u00fcketti\u011fimiz\ntaktirde harcad\u0131\u011f\u0131m\u0131z enerjiyi de art\u0131rm\u0131\u015f oluruz. Ayn\u0131 zamanda v\u00fccudumuzdaki\nkas miktar\u0131n\u0131 art\u0131rman\u0131n en \u00f6nemli yolu proteinli besin t\u00fcketimidir. Bu sayede\nkilo verme diyetlerinde protein i\u00e7erikli besinlerin yeterli al\u0131nmas\u0131 hem\nsindirim hemde kas k\u00fctlesi a\u00e7\u0131s\u0131ndan olumlu etki olu\u015fturacakt\u0131r.<\/p>\n\n\n\n

9- UYKU KAL\u0130TEN\u0130Z\u0130\nBOZMAYIN<\/strong><\/h5>\n\n\n\n

Kilo verme d\u00fczensiz uyku nedeniyle sal\u0131nan baz\u0131 hormonlar\ntaraf\u0131ndan denetlenir. Gece ge\u00e7 yatmak ak\u015fam yeme\u011fi sonras\u0131 at\u0131\u015ft\u0131rma yapman\u0131za\nsebep olur ve buna ba\u011fl\u0131 olarak sabah ge\u00e7 kalkman\u0131z\u0131 sa\u011flayarak daha fazla\nbesin al\u0131m\u0131na sebep olur. En fazla 23.00-04.00 saatleri aras\u0131nda sal\u0131nan ve\nantioksidan etki g\u00f6steren melatonin hormonu sabah saatlerinde d\u00fc\u015f\u00fc\u015fe ge\u00e7er.\nD\u00fczensiz uykudan etkilenen di\u011fer bir hormon ise kortizol hormonu. Kortizol\nhormonu en y\u00fcksek sabah uyand\u0131ktan sonraki ilk iki saattir, en d\u00fc\u015f\u00fck seviyesi\nise gece saatleridir. A\u015f\u0131r\u0131 kortizol sal\u0131m\u0131 ise ya\u011flanmaya sebep olur. Beyne\nben doydum diyen hormon leptin hormonudur ve bu hormon gece az salg\u0131lan\u0131r.\nGhrelin hormonu ise leptine z\u0131t etki g\u00f6sterir ve gece uyumad\u0131\u011f\u0131n\u0131zda leptin\nhormon salg\u0131s\u0131 az olurken, ghrelin sal\u0131m\u0131 fazla olur. T\u00fcm bunlar g\u00f6z \u00f6n\u00fcnde\nbulunduruldu\u011funda d\u00fczensiz uykunun ekstra besin t\u00fcketimi ve kilo al\u0131m\u0131yla\nsonu\u00e7land\u0131\u011f\u0131 g\u00f6r\u00fcl\u00fcr.<\/p>\n\n\n\n

10- BAHARAT T\u00dcKETMEYE\n\u00d6ZEN G\u00d6STER\u0130N<\/strong><\/h5>\n\n\n\n

Baharatl\u0131 g\u0131dalar metabolizma h\u0131zland\u0131r\u0131c\u0131 etkiye sahiptir. Yap\u0131lan ara\u015ft\u0131rmalara g\u00f6re \u00f6zellikle k\u0131rm\u0131z\u0131 biberdeki kapsaisin adl\u0131 maddenin metabolizmay\u0131 h\u0131zland\u0131rd\u0131\u011f\u0131 tespit edilmi\u015ftir. Baharatlar\u0131n metabolizma h\u0131zland\u0131rma etkisi anl\u0131kt\u0131r ve mide rahats\u0131zl\u0131\u011f\u0131 duyanlar\u0131n dikkatli t\u00fcketmesi \u00f6nerilir.<\/p>\n\n\n\n

Diyetisyen – Beslenme Uzman\u0131 Bet\u00fcl Ceylan <\/strong><\/p>\n\n\n\n

Instagram: dytbetulceylan<\/em><\/strong><\/p>\n\n\n\n

www.betulceylan.com<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Asl\u0131nda sa\u011fl\u0131kl\u0131 beslenme ve metabolizmay\u0131 h\u0131zland\u0131rmak tahmin etti\u011finizden kolay desem \ud83d\ude42 Bazal metabolizma h\u0131z\u0131 bir insan\u0131n fiziksel…<\/p>\n","protected":false},"author":103,"featured_media":132954,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[41004,7,53],"tags":[41005,1028,41006],"yoast_head":"\n