{"id":6311,"date":"2024-02-27T00:00:06","date_gmt":"2024-02-27T00:00:06","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6311"},"modified":"2024-02-27T15:37:32","modified_gmt":"2024-02-27T15:37:32","slug":"what-to-eat-to-speed-up-metabolism-and-burn-fat","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-to-eat-to-speed-up-metabolism-and-burn-fat\/","title":{"rendered":"METABOLIZMAYI HIZLANDIRMAK VE YA\u011e YAKMAK I\u00c7IN NE YENIR?"},"content":{"rendered":"<\/p>\n

\u0130nternet, metabolizmay\u0131 nas\u0131l h\u0131zland\u0131rabilece\u011finiz hakk\u0131nda tavsiyelerle doludur. Ya\u015fland\u0131k\u00e7a, metabolizman\u0131z da dahil olmak \u00fczere \u00e7e\u015fitli v\u00fccut sistemlerinin yava\u015flamaya ba\u015flamas\u0131 olduk\u00e7a do\u011fald\u0131r. Ne yaz\u0131k ki, bu hi\u00e7birimizin istemedi\u011fi kilo al\u0131m\u0131na ve fazla ya\u011fa neden olabilir!<\/p>\n

Ayr\u0131ca v\u00fccudunuzun daha h\u0131zl\u0131 ya\u011f yakt\u0131\u011f\u0131n\u0131 iddia eden binlerce kilo verme takviyesi ve form\u00fcl\u00fc vard\u0131r. Ger\u00e7ek \u015fu ki, v\u00fccudunuzun ya\u011f yakma yetene\u011fini de\u011fi\u015ftirebilecek bir “sihirli hap” yoktur. \u00c7o\u011fu diyet, egzersiz ve \u00f6z bak\u0131m a\u00e7\u0131s\u0131ndan kendi \u00e7abalar\u0131n\u0131za ba\u011fl\u0131.<\/p>\n

\u0130\u00c7INDEKILER TABLOSU<\/h3>\n
    \n
  1. Metabolizma Nedir?<\/em><\/li>\n
  2. Metabolizmay\u0131 H\u0131zland\u0131rrsan\u0131z Ne Olur?<\/em><\/li>\n
  3. Metabolizmay\u0131 H\u0131zland\u0131rabilecek 6 G\u0131da<\/em><\/li>\n
  4. S\u00f6z\u00fcn \u00f6z\u00fc<\/em><\/li>\n
  5. Metabolizma Hakk\u0131nda Daha Fazla<\/em><\/li>\n<\/ol>\n

    Metabolizma Nedir?<\/h2>\n

    Metabolizman\u0131z basit\u00e7e v\u00fccudunuzun yiyecekleri enerjiye d\u00f6n\u00fc\u015ft\u00fcrme i\u015flemidir. Bu, yiyecek ve i\u00e7eceklerdeki kalorilerin \u00e7e\u015fitli aktiviteler ger\u00e7ekle\u015ftirmek i\u00e7in ihtiyac\u0131n\u0131z olan enerjiyi serbest b\u0131rakmak i\u00e7in oksijenle birle\u015fti\u011fi karma\u015f\u0131k bir biyokimyasal s\u00fcre\u00e7tir.<\/p>\n

    V\u00fccudunuz her zaman enerji gerektirir, dinlenmi\u015f olsan\u0131z bile. nefes alma, kan dola\u015f\u0131m\u0131, hormonlar\u0131 mod\u00fcle etme, h\u00fccreleri geri y\u00fckleme ve onarma gibi akl\u0131n\u0131za bile getirmeyen d\u00fczinelerce farkl\u0131 i\u015flev devam ediyor i\u00e7inizde.<\/p>\n

    Benzer \u015fekilde, v\u00fccudunuz bu temel i\u015flevleri yerine getirmek i\u00e7in belirli say\u0131da kalori gerektirir. Bu bazal metabolizma h\u0131z\u0131n\u0131z veya metabolizman\u0131z olarak bilinir.<\/p>\n

    Metabolizma h\u0131z\u0131n\u0131z\u0131n h\u0131z\u0131n\u0131 belirleyen \u00e7e\u015fitli fakt\u00f6rler:<\/p>\n

      \n
    • V\u00fccut b\u00fcy\u00fckl\u00fc\u011f\u00fcn\u00fcz ve kompozisyonunuz – Daha fazla kas\u0131 olan insanlar istirahatte bile daha fazla kalori yakarlar.<\/li>\n
    • Cinsiyetiniz – Erkekler genellikle kad\u0131nlardan daha az v\u00fccut ya\u011f\u0131na ve daha fazla kaslara sahiptir, bu nedenle daha fazla kalori yakarlar.<\/li>\n
    • Ya\u015f\u0131n\u0131z – Ya\u015fland\u0131k\u00e7a, v\u00fccudunuzun kas i\u00e7eri\u011fi azalma e\u011filimindedir ve ya\u011f artmaya ba\u015flar, bu da metabolizman\u0131z\u0131 yava\u015flatabilir.<\/li>\n<\/ul>\n

      Metabolizmay\u0131 H\u0131zland\u0131rrsan\u0131z Ne Olur?<\/h2>\n

      Metabolizman\u0131z en iyi \u015fekilde \u00e7al\u0131\u015ft\u0131\u011f\u0131nda, bir\u00e7ok sa\u011fl\u0131k yarar\u0131 ya\u015fayacaks\u0131n\u0131z. Metabolik h\u0131z\u0131n\u0131zda bir\u00e7ok fakt\u00f6r\u00fcn yer ald\u0131\u011f\u0131n\u0131 ve a\u011f\u0131rl\u0131\u011f\u0131n bunlardan sadece biri oldu\u011funu hat\u0131rlamak \u00f6nemlidir!<\/p>\n

      H\u0131zl\u0131 bir metabolizmaya sahip olmak, enerji seviyenizin \u00e7ok daha istikrarl\u0131 oldu\u011fu ve yorgun hissetmedi\u011finiz anlam\u0131na gelecektir. Bunun nedeni, v\u00fccudunuzun yedi\u011finiz yiyecekleri verimli bir \u015fekilde yak\u0131ta d\u00f6n\u00fc\u015ft\u00fcrerek size sabit bir enerji kayna\u011f\u0131 sa\u011flamas\u0131d\u0131r.<\/p>\n

      B\u00fcy\u00fck metabolizmalar\u0131 olan insanlar da zihinsel olarak odaklanabilir. Kilo alma olas\u0131l\u0131\u011f\u0131n\u0131z daha d\u00fc\u015f\u00fckt\u00fcr ve gerekti\u011finde h\u0131zl\u0131 bir \u015fekilde kilo verebilirsiniz.<\/p>\n

      Metabolizmay\u0131 H\u0131zland\u0131rabilecek 6 G\u0131da<\/h2>\n

      Baz\u0131 yiyeceklerin metabolizmay\u0131 h\u0131zland\u0131rabilece\u011fini d\u00fc\u015f\u00fcnmek sezgisel g\u00f6r\u00fcnebilir, ancak bu do\u011fru. V\u00fccudunuzun ya\u011f yakma i\u015flemlerinizi ba\u015flatmak i\u00e7in baz\u0131 besinlere ihtiyac\u0131 vard\u0131r; bu y\u00fczden \u00f6\u011f\u00fcn atlamak asl\u0131nda uzun vadede kilo vermenize yard\u0131mc\u0131 olmayabilir.<\/p>\n

      A\u015fa\u011f\u0131daki yiyeceklerin metabolizman\u0131z\u0131 art\u0131rmaya ve kilo verme yolculu\u011funuzu ray\u0131na oturtmaya yard\u0131mc\u0131 oldu\u011fu g\u00f6sterilmi\u015ftir:<\/p>\n

      Ya Evde Forma Girebiliyorsan\u0131z?<\/strong><\/h1>\n

      1. Ya\u011fs\u0131z Etler<\/h4>\n
      \"\"<\/figure>\n

      Proteini sindirmek, karbonhidratlar\u0131 veya ya\u011f\u0131 sindirmekten \u00e7ok daha fazla \u00e7al\u0131\u015fma gerektirir. Bu nedenle, uzmanlar k\u00fcmes hayvanlar\u0131 ve bal\u0131k gibi taze, ya\u011fs\u0131z etler yemeyi tavsiye ediyor.<\/span>[1]<\/sup>\u00a0Sindirim s\u00fcreci \u00e7ok fazla enerji gerektirir, bu y\u00fczden onlar\u0131 par\u00e7alamak i\u00e7in kalori yak\u0131yorsunuz. \u00c7al\u0131\u015fmalar, proteinin yemek sonras\u0131 kalori yan\u0131\u011f\u0131n\u0131z\u0131% 35’e kadar art\u0131rabilece\u011fini g\u00f6stermi\u015ftir.<\/span>[2]<\/sup><\/p>\n

      Dahas\u0131, kas k\u00fctlesi olu\u015fturmak i\u00e7in protein gereklidir. Ne kadar \u00e7ok kas\u0131n\u0131z varsa metabolizman\u0131z o kadar h\u0131zl\u0131 olur. Bu nedenle, g\u00fcn boyunca her \u00f6\u011f\u00fcne ve at\u0131\u015ft\u0131rmaya biraz protein eklemeyi hedefleyin.<\/p>\n

      2. Baklagiller<\/h4>\n
      \"\"<\/figure>\n

      Fasulye ve bakliyat m\u00fckemmel bir bitki bazl\u0131 protein kayna\u011f\u0131d\u0131r. Ayr\u0131ca lif bak\u0131m\u0131ndan zengindirler, hem \u00e7\u00f6z\u00fcn\u00fcr hem de \u00e7\u00f6z\u00fcnmezdirler. V\u00fccudunuz lif ve proteini par\u00e7alad\u0131\u011f\u0131nda \u00e7ok fazla enerji kullan\u0131r ve bu metabolizman\u0131z\u0131 iyi \u00e7al\u0131\u015fma d\u00fczeninde tutar.<\/p>\n

      Fasulyenin y\u00fcksek lif i\u00e7eri\u011fi de kan \u015fekeri seviyenizi sabit tutmaya ve \u00f6\u011fleden sonra \u015feker \u00f6zlemini \u00f6nlemeye yard\u0131mc\u0131 olur.<\/span>[3]<\/sup><\/p>\n

      Ayr\u0131ca, baklagiller demir, \u00e7inko ve selenyum sa\u011flar. Bunlar tiroidinizin yeterli miktarda hormon \u00fcretmesi i\u00e7in ihtiya\u00e7 duydu\u011fu minerallerdir. Bunlar olmadan metabolizman\u0131z yava\u015flayabilir veya bozulabilir.<\/p>\n

      3. F\u0131nd\u0131k<\/h4>\n
      \"\"<\/figure>\n

      F\u0131nd\u0131k ba\u015fka bir harika protein ve lif kayna\u011f\u0131d\u0131r. Ara\u015ft\u0131rmalar, d\u00fczenli olarak f\u0131nd\u0131k yiyen ki\u015filerin ins\u00fclin direnci riskinin ve onlar\u0131 yemeyenlere g\u00f6re daha k\u00fc\u00e7\u00fck bel boyutlar\u0131na sahip olma e\u011filiminde oldu\u011funu g\u00f6stermi\u015ftir.<\/span>[4]<\/sup>\u00a0\u0130ns\u00fclin direnciniz daha d\u00fc\u015f\u00fck oldu\u011funda, v\u00fccudunuzun ya\u011f depolama veya tip 2 diyabet geli\u015ftirme olas\u0131l\u0131\u011f\u0131 daha d\u00fc\u015f\u00fckt\u00fcr. Yine, f\u0131nd\u0131klar\u0131n par\u00e7alanmas\u0131 daha uzun s\u00fcrer, bu da onlar\u0131 metabolizman\u0131z i\u00e7in daha tatmin edici ve daha iyi hale getirir.<\/span><\/p>\n

      En \u00f6nemlisi, ara\u015ft\u0131rmalar f\u0131nd\u0131klar\u0131n metabolizman\u0131z\u0131 art\u0131rabilece\u011fini bile buldu. Bir\u00e7ok deneme, f\u0131nd\u0131klar\u0131n genel enerji veriminizin ekstra% 10’unu yakman\u0131za yard\u0131mc\u0131 olabilecek artan enerji harcamas\u0131 sa\u011flad\u0131\u011f\u0131n\u0131 belirtmi\u015ftir.<\/span>[5]<\/sup><\/p>\n

      4. Kepekli Tah\u0131llar<\/h4>\n
      \"\"<\/figure>\n

      Kepekli tah\u0131llar, daha uzun bir \u015feker serisinden olu\u015fan karma\u015f\u0131k bir karbonhidratt\u0131r. V\u00fccudunuzun onlar\u0131 par\u00e7alamas\u0131 daha uzun s\u00fcrer, bu nedenle metabolizman\u0131z daha uzun bir s\u00fcre boyunca istikrarl\u0131 bir \u015fekilde yanar. Ara\u015ft\u0131rmac\u0131lar, kepekli tah\u0131l t\u00fcketmenin yemek sonras\u0131 enerji harcaman\u0131z\u0131 i\u015flenmi\u015f g\u0131dalar\u0131 yemekten% 50’ye kadar art\u0131rd\u0131\u011f\u0131n\u0131 bulmu\u015flard\u0131r.<\/span>[6]<\/sup><\/p>\n

      Karma\u015f\u0131k karbonhidratlara sahip g\u0131dalar tipik olarak daha fazla belaya, \u00f6zellikle B vitaminlerine sahiptir. Yedi\u011finiz yiyecekleri metabolik i\u015flevinizin \u00f6z\u00fc olan enerjiye d\u00f6n\u00fc\u015ft\u00fcrmede \u00f6nemli bir rol oynarlar. \u00d6zellikle, B12 vitamini genellikle kilo kayb\u0131 ile ili\u015fkilidir, \u00e7\u00fcnk\u00fc metabolizmay\u0131 artt\u0131r\u0131r ve uzun s\u00fcreli enerji sa\u011flar.<\/p>\n

      5. Probiyotik G\u0131dalar<\/h4>\n
      \"\"<\/figure>\n

      Yo\u011furt, kefir, kimchi ve lahana tur\u015fusu gibi fermente g\u0131dalar ba\u011f\u0131rsaklar\u0131n\u0131zdaki iyi bakteri say\u0131s\u0131n\u0131 art\u0131rmaya yard\u0131mc\u0131d\u0131r. Bu bakteriler, ba\u011f\u0131rsaklar\u0131n\u0131zdaki yiyecekleri sindirmek ve besinlerin al\u0131m\u0131n\u0131 kolayla\u015ft\u0131rmak i\u00e7in b\u00fcy\u00fck \u00f6l\u00e7\u00fcde sorumludur.<\/p>\n

      2012 y\u0131l\u0131nda Journal of Functional Foods dergisinde yay\u0131nlanan bir \u00e7al\u0131\u015fmada, yeti\u015fkinlerin alt\u0131 hafta boyunca her gece ak\u015fam yeme\u011finde yakla\u015f\u0131k 1\/2 bardak probiyotik yo\u011furt yediklerinde% 3-4 v\u00fccut ya\u011f\u0131 kaybettikleri bildirilmi\u015ftir. Bu, sade yo\u011furt yiyen ve sadece% 1 v\u00fccut ya\u011f\u0131 kaybeden yeti\u015fkinlerle kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda.<\/p>\n

      Probiyotiklerin v\u00fccudun safra asitlerini metabolize etme \u015feklini de\u011fi\u015ftirdi\u011fi \u00f6ne s\u00fcr. Bu asitler karaci\u011fer taraf\u0131ndan yap\u0131l\u0131r ve birincil i\u015flevleri \u00fcst ba\u011f\u0131rsaktaki ya\u011flar\u0131 par\u00e7alamakt\u0131r. Probiyotikler safra asitlerinin nas\u0131l metabolize edildi\u011fini etkileyebilirse, v\u00fccudunuzun yiyeceklerden ne kadar ya\u011f emebilece\u011fini de\u011fi\u015ftirebilir.<\/p>\n

      6. Kafein<\/h4>\n
      \"\"<\/figure>\n

      Kafein, “uyanman\u0131za” yard\u0131mc\u0131 olmas\u0131 ve metabolizman\u0131z\u0131 art\u0131rmas\u0131yla bilinen g\u00fc\u00e7l\u00fc bir uyar\u0131c\u0131d\u0131r. Di\u011fer n\u00f6rotransmitterlerin daha fazla dopamin ve norepinefrin salg\u0131layarak neden olan adenozin ad\u0131 verilen bir n\u00f6rotransmitteritteri bloke larak \u00e7al\u0131\u015f\u0131r.<\/p>\n

      Bu, daha uyan\u0131k ve enerjik hissetmenize yard\u0131mc\u0131 olur, bu da daha uzun s\u00fcre egzersiz yapman\u0131z\u0131 sa\u011flayabilir. Bununla birlikte, \u00e7ok fazla kafein i\u00e7menin de kronik bir stres tepkisini tetikleyebilece\u011fini ve sizi t\u00fckenmi\u015f hissettirebilece\u011fini unutmay\u0131n, bu y\u00fczden k\u00fc\u00e7\u00fck dozlarda almal\u0131s\u0131n\u0131z.<\/p>\n

      \u00c7al\u0131\u015fmalar, kafeinin dozunuzun b\u00fcy\u00fckl\u00fc\u011f\u00fcne ba\u011fl\u0131 olarak dinlenme metabolizma h\u0131z\u0131n\u0131z\u0131 yakla\u015f\u0131k% 3-11 oran\u0131nda art\u0131rabilece\u011fini g\u00f6stermi\u015ftir.<\/span>[10]<\/sup>\u00a0Ayr\u0131ca bunun daha h\u0131zl\u0131 ya\u011f yakmaya yard\u0131mc\u0131 olabilece\u011fi g\u00f6sterilmi\u015ftir. Hatta bir \u00e7al\u0131\u015fma, kafein bazl\u0131 takviyeler alan ki\u015filerin% 29’a kadar artan ya\u011f yak\u0131m\u0131 ya\u015fad\u0131\u011f\u0131n\u0131 g\u00f6sterdi. Bu nedenle, ara\u015ft\u0131rmac\u0131lar\u0131n kafeinin enerji dengesini \u00f6nemli \u00f6l\u00e7\u00fcde etkileyebilece\u011fini ve metabolizmay\u0131 h\u0131zland\u0131rabilece\u011fini \u00f6nermelerine yol a\u00e7m\u0131\u015ft\u0131r.<\/span><\/p>\n

      \"\"<\/figure>\n

      S\u00f6z\u00fcn \u00f6z\u00fc<\/h2>\n

      Unutmay\u0131n, bu makale metabolizman\u0131z\u0131 ger\u00e7ekten h\u0131zland\u0131rmak ve ya\u011f yakmak i\u00e7in ne yiyece\u011finize odaklan\u0131rken, egzersiz ve \u00f6z bak\u0131m a\u00e7\u0131s\u0131ndan da \u00e7aba g\u00f6stermeniz gerekir. \u00d6nerdi\u011fim yukar\u0131daki yiyeceklerle sa\u011fl\u0131kl\u0131 beslenmeye ba\u015flay\u0131n ve kendinizi hareket ettirmek i\u00e7in d\u00fczenli egzersiz yap\u0131n.<\/p>\n

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

      \u0130nternet, metabolizmay\u0131 nas\u0131l h\u0131zland\u0131rabilece\u011finiz hakk\u0131nda tavsiyelerle doludur. Ya\u015fland\u0131k\u00e7a, metabolizman\u0131z da dahil olmak \u00fczere \u00e7e\u015fitli v\u00fccut sistemlerinin yava\u015flamaya ba\u015flamas\u0131 olduk\u00e7a do\u011fald\u0131r. […]<\/p>\n","protected":false},"author":2,"featured_media":11698,"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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