{"id":17424,"date":"2023-01-08T16:33:39","date_gmt":"2023-01-08T16:33:39","guid":{"rendered":"https:\/\/fitolympia.com\/?p=17424"},"modified":"2023-01-08T16:33:41","modified_gmt":"2023-01-08T16:33:41","slug":"potatoes-can-boost-your-exercise-performance-study","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/potatoes-can-boost-your-exercise-performance-study\/","title":{"rendered":"Patates egzersiz performans\u0131n\u0131z\u0131 art\u0131rabilir: \u00c7al\u0131\u015fma"},"content":{"rendered":"<h3 class=\"wp-block-heading\">01. Patates egzersiz performans\u0131n\u0131z\u0131 art\u0131rabilir: \u00c7al\u0131\u015fma<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/images.indianexpress.com\/2019\/09\/raw-potatoes_759.jpg\" alt=\"\"\/><\/figure> <p>Patates her zaman k\u00f6t\u00fc bir \u00fcne sahipti. \u00c7o\u011fumuz onlar\u0131 besi olarak g\u00f6r\u00fcyoruz. Ancak bu yeni \u00e7al\u0131\u015fman\u0131n bulgular\u0131 sizi \u015fa\u015f\u0131rtabilir.<\/p> <p>Yeni bir ara\u015ft\u0131rmaya g\u00f6re, uzun s\u00fcreli egzersiz s\u0131ras\u0131nda patates p\u00fcresi t\u00fcketmek, kan \u015fekeri seviyelerini s\u00fcrd\u00fcrmede ve e\u011fitimli sporcularda performans\u0131 art\u0131rmada ticari bir karbonhidrat jeli olarak tam olarak iyi \u00e7al\u0131\u015f\u0131yor.<\/p> <h3 class=\"wp-block-heading\">02. Patates performans\u0131 nas\u0131l art\u0131rabilir?<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/72367870.cms?width=680&amp;height=512&amp;imgsize=1176075\" alt=\"\"\/><\/figure> <p>Patates, uygun maliyetli, besin maddeleri ve t\u00fcm besin karbonhidrat kaynaklar\u0131 bak\u0131m\u0131ndan zengin olduklar\u0131 i\u00e7in sporcular i\u00e7in en iyi bahislerden biridir. \u00c7al\u0131\u015fma Journal of Applied Physiology&#8217;de yay\u0131nland\u0131.<\/p> <p>Patateslerle ilgili bir ba\u015fka iyi \u015fey, karbonhidrat jellerinin y\u00fcksek tatl\u0131l\u0131\u011f\u0131na k\u0131yasla tuzlu bir yar\u0131\u015f yak\u0131t\u0131 se\u00e7ene\u011fi olarak hizmet etmeleridir.<\/p> <h3 class=\"wp-block-heading\">03. \u00c7al\u0131\u015fma<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/72367868.cms?width=680&amp;height=512&amp;imgsize=1510662\" alt=\"\"\/><\/figure> <p>Ara\u015ft\u0131rma, sa\u011fl\u0131kl\u0131, formda ve spora adanm\u0131\u015f 12 kat\u0131l\u0131mc\u0131y\u0131 i\u00e7eriyordu. Bu insanlar her hafta ortalama 265 kilometre bisiklet s\u00fcr\u00fcyorlard\u0131. Denemelere hak kazanmak i\u00e7in, bu sporcular\u0131n aerobik fitness i\u00e7in belirli bir e\u015fi\u011fe ula\u015fmalar\u0131 ve 120 dakikal\u0131k bisiklet m\u00fccadelesini tamamlamalar\u0131 ve ard\u0131ndan zamana kar\u015f\u0131 yar\u0131\u015f\u0131 tamamlamalar\u0131 gerekiyordu.<\/p> <p>T\u00fcm kat\u0131l\u0131mc\u0131lara deney s\u0131ras\u0131nda rastgele \u00fc\u00e7 ko\u015fuldan biri atand\u0131 &#8211; ya tek ba\u015flar\u0131na su t\u00fcketeceklerdi ya da ticari olarak temin edilebilen bir karbonhidrat jeli ya da patateslerden e\u015fde\u011fer miktarda karbonhidrat t\u00fcketeceklerdi.<\/p> <p>Egzersiz boyunca, kat\u0131l\u0131mc\u0131lar\u0131n kan \u015fekeri seviyeleri, \u00e7ekirdek v\u00fccut \u0131s\u0131s\u0131, egzersiz yo\u011funlu\u011fu, gastrik bo\u015falma ve gastrointestinal semptomlar kontrol edildi. Yo\u011fun egzersizin metabolik bir belirteci olan laktat konsantrasyonlar\u0131.<\/p> <h3 class=\"wp-block-heading\">04. Sonu\u00e7<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/72367864.cms?width=680&amp;height=512&amp;imgsize=996523\" alt=\"\"\/><\/figure> <p>Karbonhidratlar\u0131n\u0131 patates veya \u00f6nerilen miktarda jel alarak alan bisiklet\u00e7ilerin performans seviyeleri aras\u0131nda bir fark yoktu. Sadece su t\u00fcketen grup d\u0131\u015f\u0131nda iki grubun performans\u0131nda \u00f6nemli bir art\u0131\u015f oldu.<\/p> <h3 class=\"wp-block-heading\">05. G\u00f6zlem<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/72367861.cms?width=680&amp;height=512&amp;imgsize=784034\" alt=\"\"\/><\/figure> <p>\u00c7al\u0131\u015fmaya g\u00f6re, plazma glikoz konsantrasyonlar\u0131 patates ve karbonhidrat jelleri t\u00fcketenlerde ayn\u0131 miktarda artm\u0131\u015ft\u0131r.<\/p> <p><\/p> <h3 class=\"wp-block-heading\">Patates ka\u00e7\u0131r\u0131lmayacak sa\u011fl\u0131k yararlar\u0131<\/h3> <p>1. Patates, serbest radikallerin neden oldu\u011fu hasar\u0131 azaltabilecek faydal\u0131 antioksidanlar i\u00e7erir.<\/p> <p>2. Patates sindirim ve ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131z i\u00e7in iyi olabilir. Patateslerdeki lif i\u00e7eri\u011fi kab\u0131zl\u0131\u011f\u0131 uzak tutabilir. Patateslerden elde edilen diren\u00e7li ni\u015fasta, \u00e7o\u011funlukla ba\u011f\u0131rsa\u011fa iyi bakteri sa\u011flayan k\u0131sa zincirli ya\u011f asidi b\u00fctiratta d\u00f6n\u00fc\u015ft\u00fcr\u00fcl\u00fcr. Sa\u011fl\u0131kl\u0131 bir ba\u011f\u0131rsak, genel sa\u011fl\u0131\u011f\u0131n iyi olmas\u0131 i\u00e7in gerekli bir \u00f6n ko\u015fuldur.<\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2019-12\/dg27jo6g_digestion-_625x300_06_December_19.jpg\" alt=\"dg27jo6g\"\/><\/figure> <p>Patatesler sindiriminize destek verebilir<\/p> <p>3. Patatesler do\u011fal olarak glutensizdir, bu da onu gluten intolerans\u0131n\u0131n \u00e7\u00f6lyak hastal\u0131\u011f\u0131 olan insanlar i\u00e7in uygun bir besin haline getirir.<\/p> <p>4. Patatesler do\u011fada doluyor. Kolesistokinin gibi dolgunluk hormonlar\u0131n\u0131n seviyelerini art\u0131rabilirler.<\/p> <p>5. Patateslerdeki diren\u00e7li ni\u015fasta, ins\u00fclin direncini azaltmada yard\u0131mc\u0131 olabilir ve bu da kan \u015fekeri kontrol\u00fcnde yard\u0131mc\u0131 olabilir. Patates bu nedenle diyabetli insanlar i\u00e7in faydal\u0131d\u0131r (porsiyon kontrol\u00fcn\u00fc ak\u0131lda tutarak).<\/p> ","protected":false},"excerpt":{"rendered":"<p>01. Patates egzersiz performans\u0131n\u0131z\u0131 art\u0131rabilir: \u00c7al\u0131\u015fma Patates her zaman k\u00f6t\u00fc bir \u00fcne sahipti. \u00c7o\u011fumuz onlar\u0131 besi olarak g\u00f6r\u00fcyoruz. Ancak bu [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":17425,"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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