{"id":6464,"date":"2024-06-18T00:00:47","date_gmt":"2024-06-18T00:00:47","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6464"},"modified":"2024-06-18T18:38:14","modified_gmt":"2024-06-18T18:38:14","slug":"is-it-safe-to-work-out-on-an-empty-stomach-2","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/is-it-safe-to-work-out-on-an-empty-stomach-2\/","title":{"rendered":"A\u00c7 KARNINA \u00c7ALI\u015eMAK G\u00dcVENLI MIDIR?"},"content":{"rendered":"<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/young-woman-exercising-in-gym-royalty-free-image-1569876689.jpg\" alt=\"\" \/><\/figure>\n<h2>\u00d6neri<\/h2>\n<p>A\u00e7 karn\u0131na \u00e7al\u0131\u015fmal\u0131 m\u0131s\u0131n? Duruma g\u00f6re de\u011fi\u015fir.<\/p>\n<p>Genellikle sabahlar\u0131 kahvalt\u0131 etmeden \u00f6nce oru\u00e7lu olarak bilinen bir durumda \u00e7al\u0131\u015fman\u0131z \u00f6nerilir. Bunun kilo kayb\u0131na yard\u0131mc\u0131 oldu\u011funa inan\u0131lmaktad\u0131r. Bununla birlikte, yemek yedikten sonra spor \u00e7al\u0131\u015fmak size daha fazla enerji verebilir ve performans\u0131n\u0131z\u0131 art\u0131rabilir.<\/p>\n<p>A\u00e7 karn\u0131na egzersiz yapman\u0131n yararlar\u0131 ve riskleri, ayr\u0131ca egzersizden \u00f6nce ve sonra ne yiyece\u011finiz konusunda \u00f6neriler \u00f6\u011frenmek i\u00e7in okumaya devam edin.<\/p>\n<h2>A\u00e7 karn\u0131na \u00e7al\u0131\u015fmak daha fazla kilo vermenize yard\u0131mc\u0131 olur mu?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/imagevars.gulfnews.com\/2019\/03\/31\/Weight_loss,_How_to_lose_weight_resources1_16a30b40f66_large.jpg\" alt=\"\" \/><\/figure>\n<p>A\u00e7 karn\u0131na egzersiz yapmak, oru\u00e7lu kardiyo olarak bilinir. Teoriye g\u00f6re v\u00fccudunuz son zamanlarda yedi\u011finiz yiyecekler yerine enerji i\u00e7in depolanan ya\u011f ve karbonhidratlarla beslenir ve daha y\u00fcksek ya\u011f kayb\u0131 seviyelerine yol eder.<\/p>\n<p>2016 y\u0131l\u0131ndan itibaren yap\u0131lan ara\u015ft\u0131rmalar, oru\u00e7lu bir durumda spor yapman\u0131n kilo y\u00f6netimi a\u00e7\u0131s\u0131ndan faydalar\u0131na i\u015faret ediyor. 12 erkek aras\u0131nda yap\u0131lan \u00e7al\u0131\u015fma, egzersiz yapmadan \u00f6nce kahvalt\u0131 etmeyenlerin daha fazla ya\u011f yakt\u0131\u011f\u0131n\u0131 ve kalori al\u0131mlar\u0131n\u0131 24 saat boyunca azaltt\u0131\u011f\u0131n\u0131 buldu.<\/p>\n<p>Baz\u0131 ara\u015ft\u0131rmalar bu teoriyi ortadan ortadan. 2014 y\u0131l\u0131nda 20 kad\u0131n \u00fczerinde yap\u0131lan bir \u00e7al\u0131\u015fmada, spordan \u00f6nce yemi\u015f veya oru\u00e7 tutmu\u015f gruplar aras\u0131nda v\u00fccut kompozisyonu de\u011fi\u015fikliklerinde \u00f6nemli bir fark bulunmam\u0131\u015ft\u0131r. \u00c7al\u0131\u015fman\u0131n bir par\u00e7as\u0131 olarak, ara\u015ft\u0131rmac\u0131lar d\u00f6rt hafta boyunca v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131, y\u00fczde v\u00fccut ya\u011f\u0131n\u0131 ve bel \u00e7evresini \u00f6l\u00e7t\u00fcler. \u00c7al\u0131\u015fma sonunda her iki grubun da v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 ve ya\u011f k\u00fctlesi kaybetti\u011fi g\u00f6sterilmi\u015ftir.<\/p>\n<p>Bu bulgular \u00fczerine geni\u015flemek i\u00e7in daha uzun bir s\u00fcre boyunca daha derinlemesine ara\u015ft\u0131rmaya ihtiya\u00e7 vard\u0131r.<\/p>\n<p>A\u00e7 karn\u0131na egzersiz yapmak da v\u00fccudunuzun yak\u0131t olarak protein kullanmas\u0131na neden olabilir. Bu, v\u00fccudunuzu egzersizden sonra kas olu\u015fturmak ve onarmak i\u00e7in gereken daha az proteinle b\u0131rak\u0131r. Ayr\u0131ca, ya\u011f\u0131 enerji olarak kullanmak, genel v\u00fccut ya\u011f y\u00fczdenizi d\u00fc\u015f\u00fcrece\u011finiz veya daha fazla kalori yakaca\u011f\u0131n\u0131z anlam\u0131na gelmez.<\/p>\n<h2>A\u00e7 karn\u0131na \u00e7al\u0131\u015fmak g\u00fcvenli mi?<\/h2>\n<p>A\u00e7 karn\u0131na \u00e7al\u0131\u015fmay\u0131 destekleyecek baz\u0131 ara\u015ft\u0131rmalar olsa da, ideal oldu\u011fu anlam\u0131na gelmez. A\u00e7 karn\u0131na egzersiz yapt\u0131\u011f\u0131n\u0131zda de\u011ferli enerji kaynaklar\u0131n\u0131 yakabilir ve daha az dayan\u0131kl\u0131 olabilirsiniz. D\u00fc\u015f\u00fck kan \u015fekeri seviyeleri de ba\u015f d\u00f6nd\u00fcrd\u00fc, mide bulant\u0131s\u0131 veya titrek hissetmenize neden olabilir.<\/p>\n<p>Ba\u015fka bir olas\u0131l\u0131k, v\u00fccudunuzun enerji i\u00e7in s\u00fcrekli ya\u011f rezervlerini kullanmaya al\u0131\u015fmas\u0131 ve normalden daha fazla ya\u011f depolamaya ba\u015flamas\u0131d\u0131r.<\/p>\n<h2>Performans\u0131 art\u0131racak g\u0131dalar<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.schalipharma.com\/wp-content\/uploads\/2018\/04\/men-healthy-products-e1522748531773-1200x640.jpg\" alt=\"\" \/><\/figure>\n<p>Atletik performans\u0131n\u0131z\u0131 art\u0131rmak i\u00e7in dengeli bir diyet uygulay\u0131n.<\/p>\n<ul>\n<li>B\u00fct\u00fcn, besleyici, do\u011fal yiyecekler yiyin.<\/li>\n<li>Taze meyve ve sebzeler, kepekli tah\u0131llar ve baklagiller gibi sa\u011fl\u0131kl\u0131 karbonhidratlar\u0131 dahil edin.<\/li>\n<li>Zeytin ve hindistancevizi ya\u011f\u0131, ghee ve avokado gibi sa\u011fl\u0131kl\u0131 ya\u011flar\u0131 se\u00e7in.<\/li>\n<li>Ya\u011fs\u0131z etlerden, yumurtalardan ve az ya\u011fl\u0131 s\u00fct \u00fcr\u00fcnlerinden protein al\u0131n.<\/li>\n<li>F\u0131nd\u0131k, tohum ve filiz, bal\u0131k, pi\u015fmi\u015f fasulye ve ye\u015fil sebzeler gibi demir bak\u0131m\u0131ndan zengin yiyecekler gibi diyetinize sa\u011fl\u0131kl\u0131 katk\u0131lard\u0131r.<\/li>\n<\/ul>\n<p>Egzersiz yapmadan \u00f6nce yemeye karar verirseniz, karbonhidratlar, proteinler ve ya\u011flar i\u00e7eren kolayca sindirilebilir bir yemek se\u00e7in. Egzersizden yakla\u015f\u0131k 2 ila 3 saat \u00f6nce yiyin. Zaman i\u00e7in bast\u0131r\u0131ld\u0131ysan\u0131z, bir enerji bar\u0131nda at\u0131\u015ft\u0131rmal\u0131k, f\u0131st\u0131k ezmesi sandvi\u00e7i veya taze veya kurutulmu\u015f meyve.<\/p>\n<p>Egzersizden \u00f6nce, egzersiz s\u0131ras\u0131nda ve sonras\u0131nda su, spor i\u00e7ecekleri veya meyve suyu i\u00e7erek susuz kalmay\u0131n. Smoothie&#8217;ler ve yemek de\u011fi\u015ftirme i\u00e7ecekleri de s\u0131v\u0131 al\u0131m\u0131n\u0131z\u0131 art\u0131rman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n<p>Baz\u0131 yiyecekler e\u011fitimden sonra iyile\u015fmenizi art\u0131rabilir ve h\u0131zland\u0131rabilir. Egzersizinizi bitirdikten sonra 30 dakika ila 2 saat i\u00e7inde karbonhidrat, protein ve lif i\u00e7eren yiyecekler yiyin. Sa\u011fl\u0131kl\u0131 proteinler ba\u011f\u0131\u015f\u0131kl\u0131k sisteminizi g\u00fc\u00e7lendirebilir ve yara iyile\u015fmesini h\u0131zland\u0131rabilir. C ve D vitaminleri, \u00e7inko ve kalsiyum i\u00e7eren yiyecekler de faydal\u0131d\u0131r.<\/p>\n<p>\u0130\u015fte egzersiz sonras\u0131 birka\u00e7 sa\u011fl\u0131kl\u0131 se\u00e7enek:<\/p>\n<ul>\n<li>az ya\u011fl\u0131 \u00e7ikolatal\u0131 s\u00fct<\/li>\n<li>meyveli smoothie<\/li>\n<li>enerji \u00e7ubu\u011fu<\/li>\n<li>sandvi\u00e7<\/li>\n<li>pizza<\/li>\n<li>tam tah\u0131ll\u0131 ekmek<\/li>\n<li>soya s\u00fct\u00fc<\/li>\n<li>f\u0131nd\u0131k ve tohumlar<\/li>\n<li>kuru erik veya kuru erik suyu<\/li>\n<li>meyveli yo\u011furt<\/li>\n<\/ul>\n<h2>Ne zaman yemelisin?<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/766\/best-times-to-eat-for-weightloss-ss-main-1492878961.jpg?crop=1xw:0.786xh;center,top&amp;resize=1200:*\" alt=\"\" \/><\/figure>\n<p>Yapt\u0131\u011f\u0131n\u0131z aktivite t\u00fcr\u00fc, egzersizden \u00f6nce yemek yiyip yemeyece\u011finizi belirlemenize yard\u0131mc\u0131 olabilir. Y\u00fcr\u00fcy\u00fc\u015f, golf veya nazik yoga gibi hafif veya d\u00fc\u015f\u00fck etkili egzersizler i\u00e7in \u00f6nceden yak\u0131t alman\u0131z gerekmeyebilir.<\/p>\n<p>Bununla birlikte, egzersizden \u00f6nce her zaman \u00e7ok fazla g\u00fc\u00e7, enerji ve dayan\u0131kl\u0131l\u0131k gerektiren bir yemek yemelisiniz. Buna tenis, ko\u015fu ve y\u00fczme dahildir. \u00d6zellikle bir saatten uzun s\u00fcre \u00e7al\u0131\u015fmay\u0131 planl\u0131yorsan\u0131z \u00f6nemlidir.<\/p>\n<p>Maraton s\u0131ras\u0131nda oldu\u011fu gibi bir saatten fazla s\u00fcren yorucu egzersizler s\u0131ras\u0131nda yemek isteyebilece\u011finiz belirli zamanlar vard\u0131r. Bu, hareket etmeye devam etmek i\u00e7in gereken kan \u015fekeri seviyelerini korumak i\u00e7in gereklidir. Ayr\u0131ca kaslar\u0131n\u0131zda depolanan enerjiyi kullanmaktan ka\u00e7\u0131nman\u0131za yard\u0131mc\u0131 olur, bu da kas k\u00fctlesi olu\u015fturman\u0131za yard\u0131mc\u0131 olabilir.<\/p>\n<p>Yediklerinizden ve egzersiz \u015feklinizden etkilenen herhangi bir sa\u011fl\u0131k durumunuz varsa doktorunuza dan\u0131\u015f\u0131n.<\/p>\n<p>Diyabetiniz varsa, egzersizden \u00f6nce, egzersiz s\u0131ras\u0131nda ve sonras\u0131nda kan \u015fekeri seviyenizi dikkatlice izleyin. Tiroid durumunuz, d\u00fc\u015f\u00fck tansiyonunuz veya hipertansiyonunuz varsa, durumunuzu y\u00f6netmek i\u00e7in uygun oldu\u011funda egzersiz program\u0131n\u0131z\u0131n etraf\u0131nda yemek yedi\u011finizden emin olun.<\/p>\n<h2><a>S\u00f6z\u00fcn \u00f6z\u00fc<\/a><\/h2>\n<p>Zaman zaman a\u00e7 karn\u0131na \u00e7al\u0131\u015f\u0131yorsan\u0131z, terlemeyin, ancak yorucu veya uzun s\u00fcreli aktiviteler i\u00e7in en iyisi olmayabilir. Kendi en iyi rehberinizsiniz, bu y\u00fczden v\u00fccudunuzu dinleyin ve sizin i\u00e7in en iyi olan\u0131 yap\u0131n. Uygun \u015fekilde nemlendirin, dengeli bir diyet s\u00fcrd\u00fcrin ve en iyi sa\u011fl\u0131k \u00e7\u0131karlar\u0131n\u0131z do\u011frultusunda bir ya\u015fam tarz\u0131 ya\u015fay\u0131n. Ve yeni bir egzersiz program\u0131na ba\u015flamadan \u00f6nce doktorunuzla konu\u015fmay\u0131 unutmay\u0131n.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u00d6neri A\u00e7 karn\u0131na \u00e7al\u0131\u015fmal\u0131 m\u0131s\u0131n? Duruma g\u00f6re de\u011fi\u015fir. Genellikle sabahlar\u0131 kahvalt\u0131 etmeden \u00f6nce oru\u00e7lu olarak bilinen bir durumda \u00e7al\u0131\u015fman\u0131z \u00f6nerilir. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14514,"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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