{"id":6984,"date":"2023-06-12T16:33:17","date_gmt":"2023-06-12T16:33:17","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6984"},"modified":"2023-06-12T16:33:21","modified_gmt":"2023-06-12T16:33:21","slug":"what-is-intermittent-fasting","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/what-is-intermittent-fasting\/","title":{"rendered":"Aral\u0131kl\u0131 oru\u00e7 nedir?"},"content":{"rendered":"

Oru\u00e7 y\u00fczy\u0131llard\u0131r vard\u0131r ve bir\u00e7ok k\u00fclt\u00fcr ve din taraf\u0131ndan uygulanmaktad\u0131r. M\u00fcsl\u00fcmanlar, Hindular, Budistler ve Hristiyanlar aras\u0131nda dini oru\u00e7lar yayg\u0131nd\u0131r. Baz\u0131 dinler belirli yiyeceklerden uzak durmay\u0131 uygular, di\u011ferleri belirli s\u00fcreler veya g\u00fcnler i\u00e7in oru\u00e7 tutar.<\/p>

Son zamanlarda, son on y\u0131lda oru\u00e7 tutma konusunda kendi d\u00f6n\u00fc\u015f\u00fcn\u00fc yapan b\u00fcy\u00fcyen bir diyet hevesi var. Daha yayg\u0131n olarak aral\u0131kl\u0131 oru\u00e7 olarak bilinir ve sa\u011fl\u0131k merakl\u0131lar\u0131 aras\u0131nda pop\u00fclerlik kazanm\u0131\u015ft\u0131r. Bu diyeti savunan \u00fcnl\u00fc bireyler aras\u0131nda Hugh Jackman, Terry Crews, Chris Hemsworth, Kourtney Kardashian, Jennifer Lopez yer al\u0131yor ve liste devam ediyor.<\/p>

Aral\u0131kl\u0131 oru\u00e7 hi\u00e7bir \u015fekilde bir kendini a\u00e7 b\u0131rakmak de\u011fildir. Bunun yerine, yiyecek ve i\u00e7eceklerden g\u00f6n\u00fcll\u00fc yoksunluk d\u00f6ng\u00fclerini i\u00e7eren bir diyet program\u0131d\u0131r. Baz\u0131 aral\u0131kl\u0131 oru\u00e7 planlar\u0131, oru\u00e7 tutmama d\u00f6neminde t\u00fcketilecek g\u0131da t\u00fcr\u00fcn\u00fc k\u0131s\u0131tlamaz, ancak oru\u00e7 tutmama d\u00f6neminde sa\u011fl\u0131kl\u0131 g\u0131da se\u00e7imleri yapmak en faydal\u0131 olan\u0131 g\u00f6stermi\u015ftir.<\/p>

Aral\u0131kl\u0131 oru\u00e7 \u00e7e\u015fitleri<\/h2>
\"\"<\/figure>

Aral\u0131kl\u0131 oru\u00e7 tutman\u0131n farkl\u0131 t\u00fcrleri vard\u0131r. Yayg\u0131n olarak uygulanan oru\u00e7lar aras\u0131nda zaman k\u0131s\u0131tlamal\u0131 oru\u00e7, alternatif g\u00fcn orucu ve de\u011fi\u015ftirilmi\u015f oru\u00e7 bulunur.<\/p>

Zaman k\u0131s\u0131tl\u0131 oru\u00e7 genellikle uzun s\u00fcreli bir gece orucu g\u00f6r\u00fcr. Zaman k\u0131s\u0131tlamal\u0131 oru\u00e7 tutman\u0131n \u00e7ok pop\u00fcler bir \u00f6rne\u011fi 16:8 y\u00f6ntemidir. Bireyler gece boyunca 16 saat oru\u00e7 tutarak, normal beslenmeleri i\u00e7in g\u00fcnde 8 saatlik bir s\u00fcre b\u0131rakacaklar. Baz\u0131lar\u0131 sadece \u00f6\u011fle ve ak\u015fam yemeklerini t\u00fcketerek kahvalt\u0131y\u0131 atlamay\u0131 tercih etmektedir. Di\u011ferleri kahvalt\u0131 ve \u00f6\u011fle yeme\u011fini t\u00fcketmeyi tercih ederim, ak\u015fam yeme\u011fini ka\u00e7\u0131r\u0131rlar.<\/p>

Ad\u0131n ima etti\u011fi gibi alternatif g\u00fcn orucu, oru\u00e7 g\u00fcnleri ile yemek yeme g\u00fcnleri aras\u0131nda ge\u00e7i\u015f yapmak anlam\u0131na gelir. Oru\u00e7 g\u00fcnlerinde kalorili bir \u015fey yemez ve i\u00e7mez. Sadece su ve \u015fekersiz kahve veya \u00e7ay gibi kalorisiz i\u00e7eceklerin al\u0131nmas\u0131na izin verilir. Oru\u00e7 tutmayan g\u00fcnlerde ne isterseniz yiyebilirsiniz.<\/p>

Modifiye oru\u00e7, oru\u00e7 g\u00fcnlerinde \u00e7ok az t\u00fcketmeyi i\u00e7erir. Pop\u00fcler bir y\u00f6ntem, bireyin haftada 2 g\u00fcn oru\u00e7 tuttu\u011fu ve kalan 5 g\u00fcn boyunca normal beslendi\u011fi 5:2 diyetidir. 5:2 oru\u00e7 i\u00e7in, bireyler g\u00fcnl\u00fck ihtiya\u00e7lar\u0131n% 20 – 25’ini t\u00fcketecek ve bu da kad\u0131nlar ve erkekler i\u00e7in s\u0131ras\u0131yla 500 – 600 kcal’e kadar \u00e7al\u0131\u015facakt\u0131r. Bazen bireyin tercihe ba\u011fl\u0131 olarak 4:3 y\u00f6ntemi benimsenmi\u015ftir.<\/p>

Aral\u0131kl\u0131 oru\u00e7 tutman\u0131n faydalar\u0131<\/h2>
\"intermittent<\/figure>

Aral\u0131kl\u0131 oru\u00e7 tutman\u0131n en \u00e7ok aranan faydas\u0131 etkilidir weight loss<\/a> ve fat mass loss<\/a>. Bir ki\u015fi daha fazlas\u0131 i\u00e7in oru\u00e7 tutarsa 12 hours<\/a>, v\u00fccudun kan \u015fekeri t\u00fckenir ve v\u00fccut daha sonra ya\u011f depolanan bir sonraki haz\u0131r enerji kayna\u011f\u0131na d\u00f6ner. \u0130htiyac\u0131 olan enerjiyi \u00fcretmeye devam etmek i\u00e7in ya\u011f rezervlerini metabolize eder. Bilim adamlar\u0131 bunu, v\u00fccudun tercihinin glikoz kullanmaktan &nbsp’ye d\u00f6n\u00fc\u015ft\u00fc\u011f\u00fc “metabolik anahtar\u0131 \u00e7evirmek” olarak terimler;oxidation of fatty acids<\/a>. T\u00fcketilen kalori miktar\u0131 da k\u0131salm\u0131\u015f bir yeme penceresi nedeniyle azal\u0131r.<\/p>

Bir\u00e7ok \u00e7al\u0131\u015fma aral\u0131kl\u0131 oru\u00e7 yararl\u0131 oldu\u011funu bulmu\u015flard\u0131r pre-diabetic<\/a> bireyler. 12 saatten fazla oru\u00e7 tutmak kan \u015fekeri seviyelerini d\u00fc\u015f\u00fck tutar ve ins\u00fclin duyarl\u0131l\u0131\u011f\u0131n\u0131 art\u0131r\u0131r, b\u00f6ylece riski azalt\u0131r ve hatta diyabetin erken formlar\u0131n\u0131 iyile\u015ftirir.<\/p>

Ortaya \u00e7\u0131kan \u00e7al\u0131\u015fmalar, merkezi sinir sisteminin aral\u0131kl\u0131 oru\u00e7 yoluyla g\u00fc\u00e7lendirilmekte oldu\u011funu da ileri s\u00fcrmektedir. Aral\u0131kl\u0131 oru\u00e7 tutman\u0131n, yeni beyin h\u00fccrelerini ve sinapslar\u0131 (iki sinir aras\u0131ndaki ba\u011flant\u0131) uyararak \u00f6\u011frenmeyi ve haf\u0131zay\u0131 geli\u015ftiren beyin kaynakl\u0131 n\u00f6rotrofik fakt\u00f6r (BDNF) seviyelerinin artmas\u0131yla pozitif olarak ili\u015fkili oldu\u011funu \u00f6ne s\u00fcren ara\u015ft\u0131rmalar artmaktad\u0131r.<\/p>

Son olarak, aral\u0131kl\u0131 oru\u00e7 tutman\u0131n insan\u0131n ba\u011f\u0131rsaklar\u0131ndaki mikroorganizmalar \u00fczerinde olumlu etkileri oldu\u011fu g\u00f6r\u00fclmektedir. Gastrointestinal fonksiyonlar mide bo\u015falma ve mide kan ak\u0131\u015f\u0131n\u0131n g\u00fcnd\u00fcz daha aktif olmas\u0131 gibi sirkadiyen (uyku-uyan\u0131kl\u0131k) ritmini izler. “A chronically disturbed circadian profile may reduce gastrointestinal function and impair metabolism and health<\/a>.” Aral\u0131kl\u0131 oru\u00e7, gece boyunca a\u015f\u0131r\u0131 sindirim aktivitesini s\u0131n\u0131rlar. Bu, ba\u011f\u0131rsak mikrofloras\u0131n\u0131 ve \u00e7evresini s\u0131f\u0131rlamaya ve d\u00fczenlemeye yard\u0131mc\u0131 olur.<\/p>

Aral\u0131kl\u0131 oru\u00e7tan istenen bir\u00e7ok sonu\u00e7 varken, herhangi bir yan etkisi olup olmad\u0131\u011f\u0131n\u0131 merak ediyor olabilirsiniz.<\/p>

Di\u011fer tarafta<\/h2>
\"intermittent<\/figure>

Aral\u0131kl\u0131 oru\u00e7, t\u00fcm yakla\u015f\u0131mlara uyan tek boyutlu de\u011fildir. B\u0131rakma oran\u0131% 38 kadar y\u00fcksek olabilir ve baz\u0131 insanlar bu diyet plan\u0131na uyman\u0131n kolay olmad\u0131\u011f\u0131n\u0131 bulur. Ayr\u0131ca, bu  not superior<\/a> g\u00fcnl\u00fck kalorileri k\u0131s\u0131tlayan bir diyete (s\u00fcrekli kalori k\u0131s\u0131tlamas\u0131).<\/p>

\u0130nsanlar oru\u00e7 tutmayan g\u00fcnlerde\/ pencerelerde pizza, kek ve k\u0131zarm\u0131\u015f yiyecekler gibi sa\u011fl\u0131ks\u0131z yiyeceklerle kendilerini beslerler. Tam tah\u0131llar, ya\u011fs\u0131z etler, bal\u0131k, meyve ve sebzeler gibi besin yo\u011fun g\u0131da se\u00e7eneklerini tercih etmeniz \u015fiddetle tavsiye edilir.<\/p>

Bildirilen baz\u0131 yan etkiler aras\u0131nda kal\u0131c\u0131 a\u00e7l\u0131k, so\u011fuk, sinirlilik, d\u00fc\u015f\u00fck enerji, dikkat da\u011f\u0131n\u0131kl\u0131\u011f\u0131 ve daha d\u00fc\u015f\u00fck i\u015f performans\u0131 sayar. Sa\u00e7 d\u00f6k\u00fclmesi, d\u00fczensiz veya atlanan d\u00f6nemler, uykusuzluk, anksiyete veya depresyon gibi daha ciddi semptomlar ya\u015fayan di\u011fer bireyler buna son vermeli ve bundan ka\u00e7\u0131nmal\u0131d\u0131r. Bu yan etkilerden herhangi birini ya\u015farsan\u0131z, aral\u0131kl\u0131 oru\u00e7 plan\u0131ndan \u00e7\u0131kman\u0131n bir i\u015fareti olabilir.<\/p>

Aral\u0131kl\u0131 oru\u00e7 herkes i\u00e7in uygun de\u011fildir, \u00f6zellikle risk alt\u0131nda olanlar veya anoreksiya veya bulimia gibi d\u00fczensiz yeme \u00f6yk\u00fcs\u00fc olanlar i\u00e7in.<\/p>

Aile planlamas\u0131, hamile veya emziren kad\u0131nlar aral\u0131kl\u0131 oru\u00e7 tutmamal\u0131d\u0131r. V\u00fccutlar\u0131, geli\u015fmekte olan bir fet\u00fcse destek olmak veya meme beslemek i\u00e7in \u00e7ok fazla besin, mineral ve vitamine ihtiya\u00e7 duyar.<\/p>

Aral\u0131kl\u0131 oru\u00e7 i\u00e7in uygun olmayabilecek bir di\u011fer grup ise ileri diyabetli ve ila\u00e7 kullanan bireylerdir.<\/p>

Aral\u0131kl\u0131 oru\u00e7 tutarken dikkat etmesi gerekenler<\/h2>

Hi\u00e7bir diyet herkes i\u00e7in i\u015fe yaramaz, bu nedenle, sa\u011fl\u0131\u011f\u0131n\u0131z iyi de\u011filse veya yukar\u0131da belirtilen yan etkilerden herhangi birini ya\u015f\u0131yorsan\u0131z, aral\u0131kl\u0131 oru\u00e7 tutmadan \u00f6nce t\u0131bbi tavsiye alman\u0131z \u015fiddetle tavsiye edilir.<\/p>

Sadece y\u00fcksek kalorili g\u0131dalar de\u011fil, besin yo\u011fun yiyecekler t\u00fcketin. Makro ve mikro besinlerin yeterli al\u0131m\u0131n\u0131 sa\u011flamak i\u00e7in kepekli etler, ya\u011fs\u0131z etler, meyveler ve sebzeler ekleyin. Daha az yemek etkinli\u011fi ve \u00f6\u011f\u00fcnler aras\u0131nda uzun s\u00fcreler oldu\u011fu g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda, susuz kalmay\u0131 unutmay\u0131n.<\/p>

Daha fazla i\u00e7g\u00f6r\u00fc elde etmek istiyorsan\u0131z,\u00a0SERBEST<\/strong>\u00a0Ada \u00e7ap\u0131nda bulunan 8 Aktif Sa\u011fl\u0131k Laboratuvar\u0131m\u0131zdan herhangi biri i\u00e7in Aktif Sa\u011fl\u0131k Beslenme At\u00f6lyeleri. Alternatif olarak, \u00f6zel tavsiyeler ve \u00f6neriler i\u00e7in doktorunuzla veya diyetisyeninizle g\u00f6r\u00fc\u015febilirsiniz.<\/p> ","protected":false},"excerpt":{"rendered":"

Oru\u00e7 y\u00fczy\u0131llard\u0131r vard\u0131r ve bir\u00e7ok k\u00fclt\u00fcr ve din taraf\u0131ndan uygulanmaktad\u0131r. M\u00fcsl\u00fcmanlar, Hindular, Budistler ve Hristiyanlar aras\u0131nda dini oru\u00e7lar yayg\u0131nd\u0131r. Baz\u0131 […]<\/p>\n","protected":false},"author":2,"featured_media":6985,"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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