{"id":12167,"date":"2024-07-08T00:00:17","date_gmt":"2024-07-08T00:00:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12167"},"modified":"2024-07-08T16:55:21","modified_gmt":"2024-07-08T16:55:21","slug":"wondering-why-you-feel-hungry-all-the-time-heres-the-answer","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/wondering-why-you-feel-hungry-all-the-time-heres-the-answer\/","title":{"rendered":"NEDEN S\u00dcREKLI A\u00c7 HISSETTI\u011eINI MI MERAK EDIYORSUN? \u0130\u015eTE CEVABI"},"content":{"rendered":"<\/p>\n
Yeni bir ara\u015ft\u0131rman\u0131n bulgular\u0131, kan \u015fekeri seviyelerinde b\u00fcy\u00fck d\u00fc\u015f\u00fc\u015fler ya\u015fayan insanlar\u0131n kendilerini daha a\u00e7 hissettiklerini g\u00f6steriyor.<\/h5>\n
\"\"<\/figure>\n

Diyet s\u00f6z konusu oldu\u011funda ki\u015fisel metabolizmay\u0131 anlaman\u0131n \u00f6nemi<\/p>\n

Neden s\u00fcrekli a\u00e7 oldu\u011funu mu merak ediyorsun? Yeni yap\u0131lan bir ara\u015ft\u0131rman\u0131n cevab\u0131 geldi. Yeni bir ara\u015ft\u0131rman\u0131n bulgular\u0131, yemekten birka\u00e7 saat sonra kan \u015fekeri seviyelerinde b\u00fcy\u00fck d\u00fc\u015f\u00fc\u015fler ya\u015fayan insanlar\u0131n, g\u00fcn i\u00e7inde di\u011ferlerinden daha a\u00e7 hissettiklerini ve y\u00fczlerce daha fazla kalori t\u00fcketdiklerini g\u00f6stermektedir. Ger\u00e7ek ya\u015fam ortamlar\u0131nda g\u0131daya verilen yan\u0131tlara bakan d\u00fcnyan\u0131n en b\u00fcy\u00fck devam eden beslenme ara\u015ft\u0131rma program\u0131 predict’den Nature Metabolism’de bir \u00e7al\u0131\u015fma yay\u0131nland\u0131. King’s College London ve sa\u011fl\u0131k bilimleri \u015firketi ZOE’den (Harvard T\u0131p Fak\u00fcltesi, Harvard T.H. Chan Halk Sa\u011fl\u0131\u011f\u0131 Okulu, Massachusetts Genel Hastanesi, Nottingham \u00dcniversitesi, Leeds \u00dcniversitesi ve \u0130sve\u00e7’teki Lund \u00dcniversitesi’nden bilim adamlar\u0131 dahil) ara\u015ft\u0131rma ekibi, baz\u0131 insanlar\u0131n kalori kontroll\u00fc diyetlerde bile neden kilo vermekte zorland\u0131\u011f\u0131n\u0131 ve diyet ve sa\u011fl\u0131k s\u00f6z konusu oldu\u011funda ki\u015fisel metabolizmay\u0131 anlaman\u0131n \u00f6nemini vurgulad\u0131\u011f\u0131n\u0131 buldu.<\/p>\n

Ara\u015ft\u0131rma ekibi, iki haftal\u0131k bir s\u00fcre boyunca standartla\u015ft\u0131r\u0131lm\u0131\u015f kahvalt\u0131lar ve serbest\u00e7e se\u00e7ilmi\u015f yemekler yedikten sonra 1.070 ki\u015fiden kan \u015fekeri yan\u0131tlar\u0131 ve di\u011fer sa\u011fl\u0131k belirte\u00e7leri hakk\u0131nda ayr\u0131nt\u0131l\u0131 veriler toplad\u0131 ve toplamda 8.000’den fazla kahvalt\u0131 ve 70.000 \u00f6\u011f\u00fcn ekledi. Standart kahvalt\u0131lar, ayn\u0131 miktarda kalori i\u00e7eren ancak karbonhidrat, protein, ya\u011f ve lif a\u00e7\u0131s\u0131ndan bile\u015fim bak\u0131m\u0131ndan de\u011fi\u015fen keklere dayan\u0131yordu. Kat\u0131l\u0131mc\u0131lar ayr\u0131ca, v\u00fccutlar\u0131n\u0131n \u015fekeri ne kadar iyi i\u015fledi\u011fini \u00f6l\u00e7mek i\u00e7in bir a\u00e7l\u0131k kan \u015fekeri yan\u0131t testi (oral glikoz tolerans testi) ger\u00e7ekle\u015ftirdiler.<\/p>\n

Kat\u0131l\u0131mc\u0131lar, \u00e7al\u0131\u015fman\u0131n t\u00fcm s\u00fcresi boyunca kan \u015fekeri seviyelerini \u00f6l\u00e7mek i\u00e7in yap\u0131\u015fkan s\u00fcrekli glikoz monit\u00f6rleri (CGM’ler) ve aktiviteyi ve uykuyu izlemek i\u00e7in giyilebilir bir cihaz takt\u0131lar. Ayr\u0131ca, bir telefon uygulamas\u0131 kullanarak a\u00e7l\u0131k ve uyan\u0131kl\u0131k seviyelerini ve g\u00fcn boyunca tam olarak ne zaman ve ne yediklerini kaydettiler. Verileri analiz ettikten sonra, ekip baz\u0131 insanlar\u0131n bu ilk zirveden 2-4 saat sonra, kan \u015fekeri seviyelerinin tekrar yukar\u0131 \u00e7\u0131kmadan \u00f6nce taban \u00e7izgisinin alt\u0131na h\u0131zla d\u00fc\u015ft\u00fc\u011f\u00fc \u00f6nemli ‘\u015feker d\u00fc\u015f\u00fc\u015fleri’ ya\u015fad\u0131\u011f\u0131n\u0131 fark etti.<\/p>\n

\"5dc3jjcg\"<\/figure>\n

B\u00fcy\u00fck kep\u00e7eler kahvalt\u0131dan sonraki 3-4 saat i\u00e7inde 75 kalori daha yedi<\/p>\n

B\u00fcy\u00fck kep\u00e7eler a\u00e7l\u0131kta y\u00fczde 9’luk bir art\u0131\u015f ya\u015fad\u0131lar ve tam olarak ayn\u0131 yemekleri yemelerine ra\u011fmen, bir sonraki yemeklerinden \u00f6nce k\u00fc\u00e7\u00fck kep\u00e7elerden ortalama yar\u0131m saat daha az beklediler. B\u00fcy\u00fck kep\u00e7eler ayr\u0131ca kahvalt\u0131dan sonraki 3-4 saat i\u00e7inde 75 kalori daha fazla ve t\u00fcm g\u00fcn boyunca k\u00fc\u00e7\u00fck kep\u00e7elerden yakla\u015f\u0131k 312 kalori daha fazla yedi. Bu t\u00fcr bir model potansiyel olarak bir y\u0131l i\u00e7inde 20 kilo kilo al\u0131m\u0131na d\u00f6n\u00fc\u015febilir.<\/p>\n

King’s College London’dan Dr Sarah Berry, “Kan \u015fekeri seviyelerinin a\u00e7l\u0131\u011f\u0131 kontrol etmede \u00f6nemli bir rol oynad\u0131\u011f\u0131ndan uzun zamand\u0131r \u015f\u00fcpheleniliyor, ancak \u00f6nceki \u00e7al\u0131\u015fmalardan elde edilen sonu\u00e7lar sonu\u00e7suz kald\u0131. Art\u0131k \u015feker diplerinin, yemekten sonraki ilk kan \u015fekeri zirvesi yan\u0131t\u0131na g\u00f6re a\u00e7l\u0131k ve sonraki kalori al\u0131m\u0131n\u0131n daha iyi bir tahmincisi oldu\u011funu, kan \u015fekeri seviyeleri ile yedi\u011fimiz yiyecekler aras\u0131ndaki ili\u015fki hakk\u0131nda nas\u0131l d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcm\u00fcz\u00fc de\u011fi\u015ftirdi\u011fini g\u00f6sterdik.”<\/p>\n

\u00c7al\u0131\u015fma ekibine liderlik eden Nottingham \u00dcniversitesi T\u0131p Fak\u00fcltesi’nden Profes\u00f6r Ana Valdes \u015funlar\u0131 s\u00f6yledi: “Bir\u00e7ok insan kilo vermek ve uzak tutmak i\u00e7in m\u00fccadele ediyor ve her g\u00fcn sadece birka\u00e7 y\u00fcz ekstra kalori bir y\u0131l i\u00e7inde birka\u00e7 kilo al\u0131m\u0131na kadar ekleyebilir. Yemekten sonra \u015feker diplerinin b\u00fcy\u00fckl\u00fc\u011f\u00fcn\u00fcn a\u00e7l\u0131k ve i\u015ftah \u00fczerinde bu kadar b\u00fcy\u00fck bir etkiye sahip oldu\u011funu ke\u015ffetmemiz, insanlar\u0131n kilolar\u0131n\u0131 ve uzun vadeli sa\u011fl\u0131klar\u0131n\u0131 anlamalar\u0131na ve kontrol etmelerine yard\u0131mc\u0131 olmak i\u00e7in b\u00fcy\u00fck bir potansiyele sahiptir.”<\/p>\n

Kat\u0131l\u0131mc\u0131lar ayn\u0131 test yemeklerini yediklerinde ne oldu\u011funu kar\u015f\u0131la\u015ft\u0131rmak, insanlar aras\u0131ndaki kan \u015fekeri tepkilerinde b\u00fcy\u00fck farkl\u0131l\u0131klar oldu\u011funu ortaya koydu. Ara\u015ft\u0131rmac\u0131lar ayr\u0131ca ya\u015f, v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 veya VK\u0130 ile b\u00fcy\u00fck veya k\u00fc\u00e7\u00fck bir kep\u00e7e olmak aras\u0131nda bir korelasyon bulamad\u0131lar, ancak erkekler ortalama olarak kad\u0131nlardan biraz daha b\u00fcy\u00fck d\u00fc\u015f\u00fc\u015flere sahipti.<\/p>\n

Farkl\u0131 g\u00fcnlerde ayn\u0131 \u00f6\u011f\u00fcnleri yemeye yan\u0131t olarak her ki\u015finin ya\u015fad\u0131\u011f\u0131 dald\u0131rmalar\u0131n boyutunda da baz\u0131 de\u011fi\u015fkenlikler vard\u0131, bu da bir kep\u00e7e olup olmad\u0131\u011f\u0131n\u0131z\u0131, metabolizmadaki bireysel farkl\u0131l\u0131klara ve yemek se\u00e7imlerinin ve aktivite seviyelerinin g\u00fcnl\u00fck etkilerine ba\u011fl\u0131 oldu\u011funu d\u00fc\u015f\u00fcnd\u00fcrd\u00fc. Benzersiz biyolojinizle birlikte \u00e7al\u0131\u015fan yiyecekleri se\u00e7mek, insanlar\u0131n daha uzun s\u00fcre daha dolgun hissetmelerine ve genel olarak daha az yemelerine yard\u0131mc\u0131 olabilir.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Yeni bir ara\u015ft\u0131rman\u0131n bulgular\u0131, kan \u015fekeri seviyelerinde b\u00fcy\u00fck d\u00fc\u015f\u00fc\u015fler ya\u015fayan insanlar\u0131n kendilerini daha a\u00e7 hissettiklerini g\u00f6steriyor. Diyet s\u00f6z konusu oldu\u011funda […]<\/p>\n","protected":false},"author":2,"featured_media":12168,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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