{"id":14616,"date":"2024-03-11T00:00:29","date_gmt":"2024-03-11T00:00:29","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14616"},"modified":"2024-03-11T17:27:55","modified_gmt":"2024-03-11T17:27:55","slug":"your-expert-guide-to-green-tea","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/your-expert-guide-to-green-tea\/","title":{"rendered":"YE\u015eIL \u00c7AY UZMAN REHBERINIZ"},"content":{"rendered":"<\/p>\n<p>Ye\u015fil \u00e7ay\u0131n kilo kayb\u0131ndan sa\u011fl\u0131kl\u0131 cilde ve normal ya\u015flanmaya kadar her \u015feyi destekledi\u011fi s\u00f6ylenir, ancak bilim ger\u00e7ekten yutturmacay\u0131 destekliyor mu?<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2018\/january\/your-expert-guide-to-green-tea-header-400x225.jpg\" alt=\"Your Expert Guide To Green Tea\" \/><\/figure>\n<p>Birisi size bir yapra\u011f\u0131n ya\u011f k\u00fctlesini azaltabilece\u011fini, kas a\u011fr\u0131s\u0131n\u0131 azaltabilece\u011fini ve genel refah\u0131 te\u015fvik edebilece\u011fini s\u00f6ylese, hangi yapraktan bahsettiklerini varsayars\u0131n\u0131z? Hay\u0131r, lahana de\u011fil.\u00a0<strong>Ye\u015fil \u00e7ay.<\/strong><\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/photo\/84232175.cms\" alt=\"\" \/><\/figure>\n<p>Bu as\u0131rl\u0131k i\u00e7ecek \u00c7in&#8217;den geliyor, ancak bug\u00fcn \u00e7ay d\u00fcnyada sudan sonra en \u00e7ok t\u00fcketilen i\u00e7ecek. \u0130nsanlar neden \u00e7ay i\u00e7er? Enerji, zihinsel berrakl\u0131k ve g\u00fcnl\u00fck rit\u00fcellerinin bir par\u00e7as\u0131 oldu\u011fu i\u00e7in, ama giderek artan bir \u015fekilde, s\u00f6zde sa\u011fl\u0131k ve onar\u0131c\u0131 yararlar\u0131 i\u00e7in de i\u00e7iyorlar.<\/p>\n<p>\u0130ster g\u00fcnl\u00fck rutininize bir fincan eklemeyi, ister yeni nesil \u00e7ay bazl\u0131 kaps\u00fclleri veya takviyeleri denemeyi d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, bilmeniz gerekenler \u015funlard\u0131r.<\/p>\n<h3><strong>Ye\u015fil \u00e7ay nedir?<\/strong><\/h3>\n<p>Ye\u015fil, siyah, beyaz ve oolong \u00e7aylar\u0131n\u0131n hepsi Camellia sinensis bitkisinin yapraklar\u0131ndan elde edilir. Bu \u00e7aylar\u0131n her birini farkl\u0131 k\u0131lan, yapraklar\u0131n nas\u0131l i\u015flenerek i\u015flendirilir.<\/p>\n<p>Siyah \u00e7ay yaparken, yapraklar toplan\u0131r, mekanik olarak par\u00e7alan\u0131r (y\u0131rt\u0131l\u0131r veya ezilir) ve solmas\u0131na veya oksitle\u015fmesine izin verilir. \u00d6te yandan ye\u015fil \u00e7ay daha az oksitlenmi\u015ftir ve siyah veya oolong \u00e7ay\u0131ndan daha fazla kate\u015fin (do\u011fal antioksidanlar) i\u00e7erir. [1]<\/p>\n<p>Ye\u015fil \u00e7ay yapraklar\u0131n\u0131n \u00e7o\u011fu hasattan sonra, genellikle buharda pi\u015firme veya tavada k\u0131zartma i\u015flemi yoluyla \u0131s\u0131l i\u015flemden ge\u00e7er. Bu, daha p\u00fcr\u00fczs\u00fcz bir lezzet ve daha d\u00fc\u015f\u00fck kafein i\u00e7eri\u011fi ile sonu\u00e7lan\u0131r.<\/p>\n<h3><strong>Ye\u015fil \u00c7ay Ne Yapar?<\/strong><\/h3>\n<p>Geleneksel \u00c7in t\u0131bb\u0131nda k\u00f6kleri olan ye\u015fil \u00e7ay\u0131n, size enerji vermek, gastrointestinal sa\u011fl\u0131\u011f\u0131 te\u015fvik etmek ve sa\u011fl\u0131kl\u0131 cildi desteklemek de dahil olmak \u00fczere bir dizi olumlu etkisi oldu\u011fu s\u00f6ylenmemi\u015ftir.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2018\/january\/your-expert-guide-to-green-tea-1-700xh.jpg\" alt=\"Your Expert Guide to Green Tea\" \/><\/figure>\n<p>These health claims have led to a great deal of research into the benefits of green tea, and although not all of the claims have been fully proven, initial results are promising.<\/p>\n<p>Yine de, ye\u015fil \u00e7ay \u00f6ncelikle uyar\u0131c\u0131 olarak kullan\u0131l\u0131r, ancak antioksidan, idrar s\u00f6kt\u00fcr\u00fcc\u00fc ve\u00a0<strong>ya\u011f yak\u0131c\u0131<\/strong>\u00a0\u00f6zelliklere sahip oldu\u011fu g\u00f6sterilmi\u015ftir.<\/p>\n<p>Bu, enerji i\u00e7eceklerinden \u00e7i\u011fnenebilir vitaminlere kadar her \u015feyde ye\u015fil \u00e7ay g\u00f6r\u00fcnen \u00e7e\u015fitli takviyelerin ve \u00f6zlerin geli\u015fmesine yol a\u00e7m\u0131\u015ft\u0131r. Bununla birlikte, en pop\u00fcler t\u00fcketim y\u00f6ntemi hala s\u0131cak veya so\u011fuk bir i\u00e7ecektir.<\/p>\n<h3><strong>Ye\u015fil \u00c7ay Kilo Vermenize Yard\u0131mc\u0131 Olabilir mi?<\/strong><\/h3>\n<p>Ye\u015fil \u00e7ay\u0131n s\u0131kl\u0131kla ortaya \u00e7\u0131kan faydalar\u0131ndan biri, zamanla v\u00fccut ya\u011flar\u0131nda genel bir azalmaya yol a\u00e7an geli\u015fmi\u015f ya\u011f oksidasyonudur. Bununla birlikte, bu etki al\u0131\u015f\u0131lm\u0131\u015f olmayan kafein kullan\u0131c\u0131lar\u0131nda &#8211; kafein kullanmayan ki\u015filerde &#8211; daha belirgin g\u00f6r\u00fcn\u00fcyor. [3]<\/p>\n<p>Bu \u00e7al\u0131\u015fma, al\u0131\u015f\u0131lm\u0131\u015f kafein kullan\u0131c\u0131lar\u0131n\u0131 g\u00fcnde 300 miligramdan fazla kafein t\u00fcketenler olarak tan\u0131mlamaktad\u0131r. Bu, en sevdi\u011finiz kahve d\u00fckkan\u0131ndan bir b\u00fcy\u00fck kahveye, iki adet 16 onsluk enerji i\u00e7ece\u011fine veya evde demlenmi\u015f iki bu\u00e7uk fincan kahveye e\u015fittir. Kulland\u0131\u011f\u0131n\u0131z \u00e7ay \u00e7e\u015fidine ba\u011fl\u0131 olarak, g\u00fcnde 6 bardak siyah \u00e7ay (fincan ba\u015f\u0131na 25-48 miligram) veya hatta g\u00fcnde 10 bardak ye\u015fil \u00e7ay (fincan ba\u015f\u0131na 25-29 miligram) veya daha fazla olabilir.<\/p>\n<p>Kafein al\u0131\u015fkanl\u0131\u011f\u0131n\u0131z bu miktardan az oldu\u011fu s\u00fcrece, g\u00fcnl\u00fck rutininize takviye veya i\u00e7ecek \u015feklinde ye\u015fil \u00e7ay ekleyerek baz\u0131 ek\u00a0<strong>kilo verme faydalar\u0131<\/strong>\u00a0g\u00f6rebilirsiniz.<\/p>\n<h3><strong>Ye\u015fil \u00c7ay\u0131n Di\u011fer Sa\u011fl\u0131k Yararlar\u0131 Nelerdir?<\/strong><\/h3>\n<p>Ye\u015fil \u00e7ay antioksidan bir g\u00fc\u00e7 merkezidir ve yo\u011fun egzersizle olu\u015fan kas hasar\u0131n\u0131 azaltabilece\u011fini g\u00f6steren baz\u0131 ara\u015ft\u0131rmalar vard\u0131r.<\/p>\n<p>Bir \u00e7al\u0131\u015fmada, ye\u015fil \u00e7ay \u00f6z\u00fc ile d\u00f6rt haftal\u0131k takviyenin daha y\u00fcksek antioksidan seviyelerine ve kas dayan\u0131kl\u0131l\u0131\u011f\u0131 egzersizine k\u00f6relmi\u015f kreatin kinaz yan\u0131t\u0131na yol a\u00e7t\u0131\u011f\u0131 bulunmu\u015ftur &#8211; kas hasar\u0131n\u0131n bir g\u00f6stergesi. [4]<\/p>\n<p>Ayr\u0131ca, ye\u015fil \u00e7ayda bulunan kate\u015fin olan y\u00fcksek doz ek EGCG yutulmas\u0131n\u0131n kas a\u011fr\u0131s\u0131n\u0131 azaltt\u0131\u011fi bildirilmi\u015ftir. [5] Bu, zaman i\u00e7inde daha h\u0131zl\u0131 iyile\u015fme anlam\u0131na gelebilir ve bu da y\u00fcksek frekansl\u0131 e\u011fitim programlar\u0131na kat\u0131lanlara yard\u0131mc\u0131 olabilir.<\/p>\n<p>Ye\u015fil \u00e7ay i\u00e7mek,\u00a0<strong>genel sa\u011fl\u0131\u011f\u0131n iyile\u015fti\u011fine<\/strong>\u00a0i\u015faret eden i\u015faretlerle de ili\u015fkilendirilmi\u015ftir.<\/p>\n<h3><strong>Ye\u015fil \u00c7ay\u0131n Yan Etkileri Nelerdir?<\/strong><\/h3>\n<p>Genel olarak, ye\u015fil \u00e7ay normal dozajlarda \u00e7ok az veya hi\u00e7 yan etkisi olmayan \u00e7o\u011fu insan taraf\u0131ndan \u00e7ok iyi tolere edilir. \u00c7o\u011fu ye\u015fil \u00e7ay po\u015feti 1-2 gram aras\u0131nda ger\u00e7ek yaprak i\u00e7erirken, ye\u015fil \u00e7ay\u0131n ek formlar\u0131 toplam EGCG i\u00e7eri\u011fini \u00f6l\u00e7er.<\/p>\n<p>Ek EGCG t\u00fcketiminin 800 miligrama kadar olan dozlarda g\u00fcvenli oldu\u011fu g\u00f6sterilmi\u015f olsa da, mide bulant\u0131s\u0131 1.200 miligram civar\u0131ndaki dozlarda geli\u015febilir. [6] Bununla birlikte, baz\u0131 \u00e7al\u0131\u015fmalarda 1.800 miligrama kadar y\u00fcksek dozajlar kullan\u0131ld\u0131\u011f\u0131 ve k\u00f6t\u00fc etki bildirilmedi\u011fi, bu nedenle yan\u0131tlar\u0131n ki\u015fiye ba\u011fl\u0131 olabilece\u011fi belirtildi. [5,7]<\/p>\n<p>Ye\u015fil \u00e7ay\u0131 ilk kez kullan\u0131yorsan\u0131z, daha fazlas\u0131na ihtiyac\u0131n\u0131z oldu\u011funu<strong>\u00a0d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, d\u00fc\u015f\u00fck dozda<\/strong>\u00a0ba\u015flamak ve zamanla art\u0131rmak en iyisidir. Sonu\u00e7ta kafeinli bir uyar\u0131c\u0131d\u0131r ve kafein tolerans\u0131n\u0131z d\u00fc\u015f\u00fckse uykunuzu etkileyebilir.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2018\/january\/your-expert-guide-to-green-tea-2-700xh.jpg\" alt=\"Your Expert Guide to Green Tea\" \/><\/figure>\n<h3><strong>Ye\u015fil \u00e7ay i\u00e7memem i\u00e7in bir neden var m\u0131?<\/strong><\/h3>\n<p>Kafein tolerans\u0131n\u0131z \u00e7ok d\u00fc\u015f\u00fckse veya genel olarak kafeinden ka\u00e7\u0131n\u0131rsan\u0131z, ye\u015fil \u00e7aya di\u011fer kafeinli i\u00e7eceklere davrand\u0131\u011f\u0131n\u0131z gibi davran\u0131n. Bununla birlikte, ye\u015fil \u00e7aydaki kafein seviyelerinin siyah \u00e7aya veya \u00e7o\u011fu kahve i\u00e7ece\u011fine g\u00f6re \u00e7ok daha d\u00fc\u015f\u00fck oldu\u011funu belirtmek gerekir. Ye\u015fil \u00e7ay ayr\u0131ca ba\u015f a\u011fr\u0131s\u0131 veya titreme gibi kafeinin istenmeyen yan etkilerini azaltabilecek bir amino asit olan L-theanine i\u00e7erir.<\/p>\n<p>Ye\u015fil \u00e7ay, sindirimle ili\u015fkili baz\u0131 enzimleri inhibe etti\u011fi i\u00e7in baz\u0131 yiyeceklerden besinleri emmeyi biraz daha zorla\u015ft\u0131rabilir. Bir \u00e7al\u0131\u015fma, \u00e7ay polifenollerinin t\u00fcketilmesinin karbonhidrat sindirimi i\u00e7in ana enzimlerden biri olan amilaz aktivitesinde y\u00fczde 61 azalma ile sonu\u00e7lendi\u011fini g\u00f6stermi\u015ftir. Bu \u00e7al\u0131\u015fma ayr\u0131ca proteinleri par\u00e7alayan bir enzim olan pepsin aktivitesinde y\u00fczde 32&#8217;lik bir azalma oldu\u011funu bildirdi. [8]<\/p>\n<p>Bununla birlikte, bu g\u00f6r\u00fcnd\u00fc\u011f\u00fc kadar sorun olmayabilir, \u00e7\u00fcnk\u00fc ye\u015fil \u00e7ay\u0131n genel biyoyararlanabilirli\u011fi olduk\u00e7a d\u00fc\u015f\u00fckt\u00fcr ve \u00e7o\u011fu insan yemek d\u0131\u015f\u0131nda zaman zaman \u00e7ay i\u00e7er. [9]<\/p>\n<h3><strong>Ye\u015fil \u00e7ayla ne almal\u0131y\u0131m?<\/strong><\/h3>\n<p>Ye\u015fil \u00e7ay\u0131n etkilerini art\u0131rabilecek bir takviye quercetindir. Quercetin ye\u015fil \u00e7ayda zaten bulunan bir bile\u015fiktir. Ye\u015fil \u00e7ay\u0131n yan\u0131nda ekstra quercetin almak, \u00e7ay\u0131n kate\u015finlerini emmenize yard\u0131mc\u0131 olabilir ve daha b\u00fcy\u00fck faydalar sa\u011flar. Ne yaz\u0131k ki, bu fayda sadece yal\u0131t\u0131lm\u0131\u015f h\u00fccrelerde ve fare modellerinde g\u00f6sterilmi\u015ftir. [10]<\/p>\n<p>Ye\u015fil \u00e7ay t\u00fcketiminin olumsuz etkilerinden biri de v\u00fccuttaki demir al\u0131m\u0131n\u0131 azaltabilece\u011fidir. [11] Ancak, ye\u015fil \u00e7ay\u00a0<strong>C vitamini<\/strong>ile t\u00fcketilirse bu etki azalm\u0131\u015f gibi g\u00f6r\u00fcnmektedir.<\/p>\n<p>Kiely&#8217;nin &#8220;Birlikte Daha \u0130yi Olan Takviye E\u015fle\u015ftirmeleri&#8221;nde belirtti\u011fi gibi, bir\u00e7ok ya\u011f yak\u0131c\u0131 takviyesinde oldu\u011fu gibi kafeinli ye\u015fil \u00e7ay \u00f6z\u00fc almak metabolik h\u0131z\u0131 daha da art\u0131rabilir ve daha fazla kalori yakabilir.<\/p>\n<p>Beslenme uzman\u0131 Paul Salter&#8217;\u0131n &#8220;Think Theanine for Brain Gains&#8221; makalesinde a\u00e7\u0131klad\u0131\u011f\u0131 gibi, L-theanine ve kafeinin simbiyotik etkileri g\u00fc\u00e7l\u00fcd\u00fcr ve \u00e7iftin \u00fcretkenli\u011fi, odaklanmay\u0131 ve sa\u011fl\u0131kl\u0131 stres yan\u0131tlar\u0131n\u0131 art\u0131rabilece\u011fini g\u00f6steren b\u00fcy\u00fcyen bir ara\u015ft\u0131rma g\u00f6vdesi vard\u0131r. Bu, ye\u015fil \u00e7ay\u0131n\u0131zla birlikte ek L-theanine almak i\u00e7in bir neden olabilir, ancak d\u00fcr\u00fcst olmak gerekirse, kafeininizi ve L-theanine&#8217;i bir araya getirmek i\u00e7in g\u00fcnde bir fincan daha ye\u015fil \u00e7ay i\u00e7ebilirsiniz.<\/p>\n<h3><strong>Ye\u015fil \u00c7ay Hangi Formlarda Gelir?<\/strong><\/h3>\n<p>Geleneksel olarak, ye\u015fil \u00e7ay yapraklar\u0131 s\u0131cak su ile kar\u0131\u015ft\u0131r\u0131l\u0131r ve i\u00e7meden \u00f6nce dik olmas\u0131na izin verilir. Bu g\u00fcnlerde,\u00a0<strong>ye\u015fil \u00e7ay\u0131n<\/strong>\u00a0faydal\u0131 bile\u015fenlerinin \u00e7o\u011fu art\u0131k bireysel takviyeler olarak ve ye\u015fil \u00e7ay \u00f6zlerinde mevcuttur.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.bodybuilding.com\/images\/2018\/january\/your-expert-guide-to-green-tea-3-700xh.jpg\" alt=\"Your Expert Guide to Green Tea\" \/><\/figure>\n<p>Ye\u015fil \u00e7ay\u0131n en yayg\u0131n \u015fekli, herhangi bir markette bulabilece\u011finiz ticari olarak mevcut \u00e7ay po\u015fetleridir. Spor i\u00e7ece\u011fi reyonlar\u0131na bakarsan\u0131z, muhtemelen \u00f6nceden kar\u0131\u015ft\u0131r\u0131lm\u0131\u015f, \u015fi\u015felenmi\u015f ye\u015fil \u00e7ay i\u00e7ecekleri bulacaks\u0131n\u0131z.<\/p>\n<p>Ye\u015fil \u00e7ay \u00f6z\u00fc (GTE) takviyeleri genellikle ana aktif bile\u015fen olan EGCG&#8217;nin standart bir \u00f6l\u00e7\u00fcm\u00fcn\u00fc i\u00e7erir. GTE takviyeleri genellikle tek bir fincan \u00e7aydan elde edece\u011finizden daha y\u00fcksek miktarda EGCG i\u00e7erse de, her iki se\u00e7enek de baz\u0131 faydalar sa\u011flayacakt\u0131r.<\/p>\n<h3><strong>Ye\u015fil \u00c7ay Alternatif Bir T\u0131p Harikas\u0131 m\u0131?<\/strong><\/h3>\n<p>Ye\u015fil \u00e7ay\u0131n baz\u0131 yararlar\u0131 sadece belirli insan gruplar\u0131nda (\u00f6rne\u011fin d\u00fc\u015f\u00fck kafeinli kullan\u0131c\u0131lar) g\u00f6r\u00fcl\u00fcrken, genel sa\u011fl\u0131k \u00fczerindeki faydalar\u0131 bir\u00e7ok \u00e7al\u0131\u015fmada g\u00f6sterilmi\u015ftir.<\/p>\n<p>Ye\u015fil \u00e7ay \u00f6z\u00fc veya takviyesi kullan\u0131rken, ne kadar EGCG i\u00e7erdi\u011fine dikkat edin.<\/p>\n<p>Bir e\u011fitim seans\u0131 \u00f6ncesi 1.800 miligrama kadar y\u00fcksek dozajlar egzersiz sonras\u0131 a\u011fr\u0131y\u0131 azaltmaya yard\u0131mc\u0131 olsa da, bu dozaj seviyesinde mide bulant\u0131s\u0131 ve di\u011fer yan etkiler ya\u015fama olas\u0131l\u0131\u011f\u0131n\u0131z daha y\u00fcksektir.<\/p>\n<p>Sonu\u00e7 olarak \u015fudur: Birka\u00e7 kilo daha ya\u011f kaybetmek istiyorsan\u0131z, normal diyet ve egzersiz rutininizin \u00fczerine biraz ye\u015fil \u00e7ay eklemek, ilerlemenize h\u0131zl\u0131 bir ba\u015flang\u0131\u00e7 yapmaya yard\u0131mc\u0131 etmenin g\u00fcvenli ve etkili bir yolu olabilir.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Ye\u015fil \u00e7ay\u0131n kilo kayb\u0131ndan sa\u011fl\u0131kl\u0131 cilde ve normal ya\u015flanmaya kadar her \u015feyi destekledi\u011fi s\u00f6ylenir, ancak bilim ger\u00e7ekten yutturmacay\u0131 destekliyor mu? [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14617,"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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