{"id":6947,"date":"2025-03-02T16:58:52","date_gmt":"2025-03-02T16:58:52","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6947"},"modified":"2025-03-02T16:58:53","modified_gmt":"2025-03-02T16:58:53","slug":"early-morning-or-late-afternoon-what-is-the-best-time-to-have-coffee","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/early-morning-or-late-afternoon-what-is-the-best-time-to-have-coffee\/","title":{"rendered":"Sabah\u0131n erken saatlerinde veya \u00f6\u011fleden sonra, kahve i\u00e7mek i\u00e7in en iyi zaman nedir?"},"content":{"rendered":"<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/msid-60098651,imgsize-28887,width-800,height-600,resizemode-75\/60098651.jpg\" alt=\"Early morning or late afternoon, what is the best time to have coffee?\" title=\"Early morning or late afternoon, what is the best time to have coffee?\"\/><\/figure> <p>Sabah\u0131n erken saatlerinde veya \u00f6\u011fleden sonra, kahve i\u00e7mek i\u00e7in en iyi zaman nedir? Kim g\u00fcne ba\u015flamak i\u00e7in bir fincan bu\u011fulama kahve sevmez ki? \u00c7o\u011fumuz sabah ilk i\u015f olarak bir fincan kahveye uzanmak i\u00e7in kendimizi programlad\u0131k. Yataktan kalkmam\u0131z\u0131 ve her g\u00fcn i\u015fe d\u00f6nmemizi sa\u011flayacak g\u00fcvenilir i\u00e7ece\u011fimizdir. Kahve, en kasvetli g\u00fcnlerde bile kendimizi uyan\u0131k ve \u00fcretken hissetmemizi sa\u011flayabilir ve i\u015fte bu y\u00fczden onu en iyi arkada\u015f\u0131m\u0131z yapt\u0131k.<br\/>\u015eimdi, kahve i\u00e7me konusundaki mutlu fikrinizi y\u0131kmak i\u00e7in &#8211; bir ara\u015ft\u0131rmaya g\u00f6re, maksimum fayda elde etmek i\u00e7in kahve t\u00fcketmeniz gereken belirli zamanlar vard\u0131r. En iyi zaman m\u0131? Kesinlikle sabah ilk i\u015f de\u011fil.<\/p> <p><strong>Kahve i\u00e7in en iyi zaman\u0131n arkas\u0131ndaki bilim<\/strong><br\/>\u00c7al\u0131\u015fma, Bethesda&#8217;daki Sa\u011fl\u0131k Bilimleri \u00dcniformal\u0131 Hizmetler \u00dcniversitesi&#8217;nde doktora aday\u0131 olan Steven Miller taraf\u0131ndan ger\u00e7ekle\u015ftirildi. \u00c7al\u0131\u015fmas\u0131nda, belirli zamanlarda kahve i\u00e7menin arkas\u0131ndaki nedenden bahsediyor. Her \u015fey sirkadiyen saat olarak adland\u0131r\u0131lan 24 saatlik hormonal d\u00f6ng\u00fc veya ba\u015fka bir deyi\u015fle i\u00e7 v\u00fccut saati veya uyku \/ uyanma d\u00f6ng\u00fcn\u00fczle ba\u015flar. Temel i\u015flevi beyninizin arka plan\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmak ve d\u00fczenli aral\u0131klarla uyku hali ve uyan\u0131kl\u0131k aras\u0131ndaki d\u00f6ng\u00fcleri \u00e7al\u0131\u015ft\u0131rmakt\u0131r.<\/p> <p>Saat ayr\u0131ca kortizol ad\u0131 verilen hormonun \u00fcretimini de kontrol eder, bu da bizi uyan\u0131k ve uyan\u0131k hissettirir. Strese ba\u011fl\u0131 bu hormonun \u00fcretimi kafein t\u00fcketimi ile artar. \u015eimdi i\u015fin zor k\u0131sm\u0131, kortizol \u00fcretimi uyand\u0131\u011f\u0131m\u0131zda en y\u00fcksek seviyede &#8211; sabah 8&#8217;den sabah 9&#8217;a kadar. Miller&#8217;a g\u00f6re, kortizol \u00fcretiminizin zirvede oldu\u011fu zamanda kahve i\u00e7mek, v\u00fccudunuzun buna bir tolerans yaratmas\u0131na yol a\u00e7acakt\u0131r. Temel olarak, sabah kahveniz daha az etkili hale gelir ve v\u00fccudunuz uyan\u0131kl\u0131k a\u00e7\u0131s\u0131ndan zaten zirveye yakla\u015ft\u0131\u011f\u0131ndan sizi &#8216;daha uyan\u0131k&#8217; hissettirmek i\u00e7in fazla bir \u015fey yapmaz. Yani, kandaki kortizol konsantrasyonunuzun zirvede oldu\u011fu bir zamanda muhtemelen kafein t\u00fcketmemelisiniz.<\/p> <p><strong>Kahve t\u00fcketmek i\u00e7in en iyi zaman<\/strong><\/p> <p>Seattle merkezli bir Japon kahve a\u015f\u0131\u011f\u0131 olan Ryoko Iwata, steven Miller taraf\u0131ndan toplanan ara\u015ft\u0131rmaya dayanarak g\u00f6nderilerinden birini olu\u015fturdu. Kahveyi Seviyorum blogunda, g\u00f6rseller ve ak\u0131ll\u0131 grafikler yard\u0131m\u0131yla teoriyi a\u00e7\u0131klad\u0131.<\/p> <p>Onun yaratt\u0131\u011f\u0131 grafi\u011fe g\u00f6re, kahve i\u00e7mek i\u00e7in en iyi zaman kortizol seviyenizin do\u011fal olarak dibe batmas\u0131 veya ba\u015fka bir deyi\u015fle &#8216;kahve molas\u0131&#8217; zaman\u0131d\u0131r.<\/p> <p>Kortizol seviyeleriniz zirvede: 8-9am, 12-1pm, 5:30-6:30pm.<br\/>Uygun \/ kahve molas\u0131: 9:30-11:30 ve 1:30-17:00.<br\/>Her insan v\u00fccudu ve her sirkadiyen saat farkl\u0131 olsa da, kahve t\u00fcketmek i\u00e7in en iyi zaman, kortizol seviyesinin insanlar\u0131n \u00e7o\u011funlu\u011funda d\u00fc\u015ft\u00fc\u011f\u00fc yukar\u0131da belirtilen zaman d\u00f6nemlerindedir. Kortizol\u00fcn en yo\u011fun oldu\u011fu zamanlarda kahve i\u00e7mek kafeine kar\u015f\u0131 tolerans\u0131n\u0131z\u0131 art\u0131rabilir ve bu da kortizol seviyelerinin y\u00fckselmesine neden olabilir ve sirkadiyen ritimleri bozabilir.<br\/>Peki ya erken kalkan ve g\u00fcne sabah 5&#8217;te ba\u015flayan insanlar? Miller, en yak\u0131n kahve fincan\u0131n\u0131za ula\u015fmadan \u00f6nce uyand\u0131ktan sonra en az bir saat beklemenizi \u00f6nerir.<\/p> <p><strong>Ne yapmal\u0131<\/strong><\/p> <p>Bu teori kesinlikle kahve ba\u011f\u0131ml\u0131lar\u0131n\u0131n \/ sevgililerinin zihninde olduk\u00e7a heyecan yaratt\u0131. Bir yandan kafeinin g\u00fcn\u00fcn herhangi bir saatinde faydal\u0131 oldu\u011funu iddia eden ara\u015ft\u0131rmac\u0131lar var ve di\u011fer yandan Miller etkinli\u011finin belirli zamanlar\u0131 oldu\u011funu iddia ediyor. Geleneksel kahve molas\u0131 fikri veya belki de sabah ilk i\u015f olarak kahve i\u00e7menin y\u0131llar i\u00e7inde g\u00fcnl\u00fck rutinimize a\u015f\u0131lanan bir al\u0131\u015fkanl\u0131k oldu\u011fu ger\u00e7e\u011fi de dahil olmak \u00fczere \u00e7o\u011fu \u015fey mant\u0131kl\u0131d\u0131r. En iyi buldu\u011fun \u015feyi yap. Eski rutinine ba\u011fl\u0131 kalmak istiyorsan, yeterince adil. Bir fark g\u00f6rmek i\u00e7in kahve rutininizi de\u011fi\u015ftirmek istiyorsan\u0131z, bu da iyidir. Sen bunu d\u00fc\u015f\u00fcn\u00fcrken, ben de bir fincan kahvemi al\u0131p biraz daha d\u00fc\u015f\u00fcnece\u011fim.<\/p> ","protected":false},"excerpt":{"rendered":"<p>Sabah\u0131n erken saatlerinde veya \u00f6\u011fleden sonra, kahve i\u00e7mek i\u00e7in en iyi zaman nedir? Kim g\u00fcne ba\u015flamak i\u00e7in bir fincan bu\u011fulama [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6948,"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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