{"id":6317,"date":"2024-09-19T00:00:48","date_gmt":"2024-09-19T00:00:48","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6317"},"modified":"2024-09-19T16:44:44","modified_gmt":"2024-09-19T16:44:44","slug":"is-caffeine-bad-for-you-how-to-safely-get-your-fix","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/is-caffeine-bad-for-you-how-to-safely-get-your-fix\/","title":{"rendered":"KAFEIN SIZIN \u0130\u00c7IN K\u00d6T\u00dc M\u00dc? D\u00dcZELTMENIZI G\u00dcVENLI BIR \u015eEKILDE NASIL ALABILIRSINIZ?"},"content":{"rendered":"<\/p>\n
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\u00c7o\u011fumuzun sabahlar\u0131 uyanmak i\u00e7in kulland\u0131\u011f\u0131 bir rit\u00fceldir: kafein. \u0130ster kahvenizi siyah tercih edin, ister g\u00fcne h\u0131zl\u0131 bir ba\u015flang\u0131\u00e7 yapmak i\u00e7in bir enerji i\u00e7ece\u011fine uzan\u0131n, \u00e7ok fazla iyi bir \u015fey elde etme \u015fans\u0131n\u0131z vard\u0131r. Kafein senin i\u00e7in k\u00f6t\u00fc m\u00fc? Janae Brown, ARNP, UnityPoint Health, kafeinin baz\u0131 olumsuz ama ayn\u0131 zamanda olumlu etkileri oldu\u011funu belirtiyor. Kafein sa\u011fl\u0131\u011f\u0131 risklerini, bir g\u00fcnde ne kadar\u0131n\u0131z olmas\u0131 gerekti\u011fini ve ba\u011f\u0131ml\u0131 oldu\u011funuz anlam\u0131na gelebilecek i\u015fareti tan\u0131mlar.<\/p>\n

Kafein Sizin \u0130\u00e7in K\u00f6t\u00fc m\u00fc?<\/h2>\n

\u00c7ok fazla kafein ald\u0131ysan\u0131z veya a\u00e7 karn\u0131na kafein i\u00e7tiyseniz, gergin, endi\u015feli ve \/ veya huzursuz hissetme ya\u015fam\u0131\u015f olabilirsiniz.<\/p>\n

Brown, “Bir\u00e7oklar\u0131 i\u00e7in kafein uyan\u0131k hissetmemize yard\u0131mc\u0131 oluyor” diyor. “Uyar\u0131c\u0131 oldu\u011fu i\u00e7in kalp at\u0131\u015f h\u0131z\u0131n\u0131 ve kan bas\u0131nc\u0131y\u0131 art\u0131rabilir, bu da birinin genel sa\u011fl\u0131\u011f\u0131n\u0131 etkiler.”<\/p>\n

Brown, \u00e7o\u011fu insan\u0131n kafeinden sadece hafif olumsuz etkileri olsa da, hem k\u0131sa hem de uzun vadeli sa\u011fl\u0131k risklerinin m\u00fcmk\u00fcn oldu\u011funu s\u00f6yl\u00fcyor.<\/p>\n

Kafeinin K\u0131sa Vadeli Etkileri<\/h3>\n
    \n
  • Y\u00fckseltilmi\u015f kan bas\u0131nc\u0131<\/li>\n
  • Uyku sorunu (uykusuzluk)<\/li>\n
  • S\u0131k idrara \u00e7\u0131kma<\/li>\n<\/ul>\n

    Uzun S\u00fcreli Kafein Sa\u011fl\u0131\u011f\u0131 Riskleri<\/h3>\n
      \n
    • Kalp \u00e7arp\u0131nt\u0131s\u0131 veya di\u011fer kalp problemleri<\/li>\n
    • Ruh sa\u011fl\u0131\u011f\u0131 de\u011fi\u015fiklikleri<\/li>\n<\/ul>\n

      \u00d6te yandan Brown, baz\u0131 kan\u0131tlar\u0131n kafeinin g\u00fcvenli miktarlarda t\u00fcketildi\u011finde inme, Parkinson hastal\u0131\u011f\u0131 ve demans riskinin azalmas\u0131 gibi sa\u011fl\u0131k yararlar\u0131na da yol a\u00e7abilece\u011fini g\u00f6sterdi\u011fini s\u00f6yl\u00fcyor.<\/p>\n

      Bir G\u00fcnde Ne Kadar Kafein Alabilirsiniz?<\/h2>\n

      Yan\u0131t mevcut sa\u011fl\u0131k durumunuza ba\u011fl\u0131d\u0131r. Ancak, genel olarak Brown, sa\u011fl\u0131kl\u0131 yeti\u015fkinlerin her g\u00fcn 400 miligramdan fazla kafein almamas\u0131 gerekti\u011fini s\u00f6yl\u00fcyor. Kafein ortak kaynaklarda \u015fu \u015fekilde bozulur:<\/p>\n

        \n
      • Kahve, kahve.<\/strong>\u00a0En sevdi\u011finiz d\u00fckkandan normal, siyah kahve veya \u00f6zel kahve i\u00e7ecekleri aras\u0131nda, ka\u00e7 ons i\u00e7ti\u011finize ba\u011fl\u0131 olarak 50-500 mg kafein t\u00fcketeceksiniz. Kafein al\u0131m\u0131n\u0131z\u0131 s\u0131n\u0131rlamaya \u00e7al\u0131\u015f\u0131yorsan\u0131z, kafeinsiz kahve bir se\u00e7enektir, ancak bir bardak kafeinsiz kahve bile hala az miktarda kafein i\u00e7erir.<\/li>\n
      • Soda ya da pop.<\/strong>\u00a0Tipik bir kanda kabaca 25-50 mg kafein vard\u0131r. Kahvenin aksine, kafeinsiz sodalar veya pop’lar ger\u00e7ekten kafein i\u00e7ermez.<\/li>\n
      • \u00c7ay, \u00e7ay.<\/strong>\u00a0Kahve ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, \u00e7ay nispeten d\u00fc\u015f\u00fck kafeinli bir alternatiftir. Bir fincan \u00e7ay sadece yakla\u015f\u0131k 5-50 mg kafein i\u00e7erir.<\/li>\n
      • Enerji i\u00e7ecekleri.<\/strong>\u00a0Enerji i\u00e7ecekleri en az s\u0131v\u0131 ons i\u00e7inde en fazla kafein i\u00e7erir. Bu kafeinli se\u00e7enek sadece bir ila sekiz ons i\u00e7inde 25-150 mg vard\u0131r. \u00d6rne\u011fin, 16 onsluk bir enerji i\u00e7ece\u011fi 300 mg veya daha fazla kafein i\u00e7erebilir.<\/li>\n<\/ul>\n

        Enerji i\u00e7ecekleri senin i\u00e7in ne kadar k\u00f6t\u00fc?<\/h2>\n

        “Enerji i\u00e7ecekleri k\u00fc\u00e7\u00fck porsiyonlarda bu kadar y\u00fcksek kafein i\u00e7eri\u011fine sahiptir, bu da onlar\u0131\u00a0kalp sorunlar\u0131<\/strong>olan insanlar gibi risk alt\u0131ndaki pop\u00fclasyonlar i\u00e7in potansiyel olarak tehlikeli hale getirir. Ayr\u0131ca, \u00e7ocuklar ve gen\u00e7ler, genellikle bu \u00fcr\u00fcnlerin pazarlama tekniklerinin belirli hedefleri olmalar\u0131na ra\u011fmen enerji i\u00e7ece\u011fi i\u00e7memelidir.” diyor.<\/p>\n

        Brown, kafein ba\u011f\u0131ml\u0131s\u0131 olmaktan endi\u015fe duyan herkes i\u00e7in bu testi \u00f6nerir.<\/p>\n

        “Kafein i\u00e7medi\u011finizde ba\u015f a\u011fr\u0131s\u0131 geli\u015ftirirseniz, i\u00e7ti\u011finiz kafein miktar\u0131n\u0131 g\u00fcnl\u00fck olarak s\u0131n\u0131rlaman\u0131n zaman\u0131 gelebilir. \u0130lk etapta ne kadar kafein alman\u0131z gerekti\u011fi konusunda endi\u015feleriniz varsa, birinci basamak uzman\u0131n\u0131zla konu\u015fun.”<\/p>\n<\/div>\n<\/div>\n

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

        \u00c7o\u011fumuzun sabahlar\u0131 uyanmak i\u00e7in kulland\u0131\u011f\u0131 bir rit\u00fceldir: kafein. \u0130ster kahvenizi siyah tercih edin, ister g\u00fcne h\u0131zl\u0131 bir ba\u015flang\u0131\u00e7 yapmak i\u00e7in 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