{"id":6989,"date":"2025-01-25T00:00:24","date_gmt":"2025-01-25T00:00:24","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6989"},"modified":"2025-01-25T16:14:05","modified_gmt":"2025-01-25T16:14:05","slug":"is-the-lack-of-sleep-worth-the-weight","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/is-the-lack-of-sleep-worth-the-weight\/","title":{"rendered":"Uyku eksikli\u011fi a\u011f\u0131rl\u0131\u011fa de\u011fer mi?"},"content":{"rendered":"

COVID-19 durumu nedeniyle Devre Kesici devre d\u0131\u015f\u0131yken, g\u00fcnd\u00fczleri ailenize bakmak i\u00e7in hokkabazl\u0131k yaparken evden \u00e7al\u0131\u015f\u0131yor ve son teslim tarihini kar\u015f\u0131lamak i\u00e7in ge\u00e7 saatlere kadar kal\u0131yor musunuz?<\/p>

\"Is<\/figure>

Yoksa k\u00f6t\u00fc uyku hijyeni nedeniyle yeterince uyuymuyor musunuz? \u00dcst\u00fcne \u00fcstl\u00fck, seni terk etmeyi reddeden o inat\u00e7\u0131 a\u015f\u0131r\u0131 kilolar\u0131 vermeye mi \u00e7al\u0131\u015f\u0131yorsun?<\/p>

Yeterince uykuda saat almamak, kilonuz \u00fczerinde d\u00fc\u015f\u00fcnd\u00fc\u011f\u00fcn\u00fczden daha geni\u015f kapsaml\u0131 etkilere sahiptir. Bilim adamlar\u0131, uyku ve kilo aras\u0131nda derin bir ili\u015fki buldular ve uyku eksikli\u011finin i\u015ftah ve kilodaki art\u0131\u015fla g\u00fc\u00e7l\u00fc bir \u015fekilde ba\u011flant\u0131l\u0131 oldu\u011funu belirlediler.<\/p>

Uyku ve v\u00fccut kompozisyonu eksikli\u011fi<\/strong><\/p>

\"Is<\/figure>

Kilo kayb\u0131 istendi\u011finde, her iki d\u00fcnyan\u0131n da en iyisini istiyoruz – kas k\u00fctlesi olu\u015ftururken veya korurken v\u00fccut ya\u011flar\u0131n\u0131 kaybetmek.<\/p>

S\u0131ras\u0131nda derin uyku veya onar\u0131c\u0131 uyku, ayr\u0131ca tan\u0131ml\u0131 yava\u015f dalga uykusu (SWS) olarak hangi \u00fc\u00e7\u00fcnc\u00fc a\u015fama uyku d\u00f6ng\u00fcs\u00fc, up to 70% of growth hormones<\/a> was ilk birka\u00e7 dakika i\u00e7inde salg\u0131lanan bulundu. B\u00fcy\u00fcme hormonu kas h\u00fccresi \u00fcretimi i\u00e7in gereklidir, bu nedenle kas k\u00fctlesinin korunmas\u0131na veya in\u015fas\u0131na yard\u0131mc\u0131 olur, bireylerde v\u00fccut kompozisyonunu geli\u015ftirir.<\/p>

Ama tabii ki, v\u00fccut ya\u011f kaybetmek  v\u00fccudun kalori a\u00e7\u0131k olmas\u0131 gerektirir. Bu, kilo vermek i\u00e7in sadece kas k\u00fctlesi olu\u015fturmaya g\u00fcvenmeyen ve sadece kas k\u00fctlesi olu\u015fturmaya g\u00fcvenmeyen,nbsp;v\u00fccut ya\u011f\u0131 kalori al\u0131m\u0131n\u0131 izlemesi gereken bir birey anlam\u0131na gelir.<\/p>

Uyku ve i\u015ftahs\u0131zl\u0131k<\/strong><\/p>

\"Is<\/figure>

A\u00e7l\u0131k s\u00f6z konusu oldu\u011funda, &nbsp olarak bilinen iki hormon;leptin and ghrelin<\/a> sorumludur. Leptin, v\u00fccudun yeterli ya\u011f depolar\u0131na sahip oldu\u011funu beyne i\u015faret ederek uzun vadeli enerji seviyelerini d\u00fczenleyen, b\u00f6ylece a\u00e7l\u0131\u011f\u0131 bast\u0131ran ve kilo kayb\u0131n\u0131 te\u015fvik eden ya\u011f dokular\u0131 taraf\u0131ndan \u00fcretilen bir hormondur. Tersine, ghrelin bo\u015f oldu\u011funda mide i\u00e7inde \u00fcretilen h\u0131zl\u0131 etkili bir hormondur ve beyne a\u00e7l\u0131k hissini i\u015faret eder.<\/p>

Ara\u015ft\u0131rmalar, uyku yoksunlu\u011funa \u0131\u015f\u0131k tutarak, uyku uzatman\u0131n aksine, leptin seviyelerinde ortalama% 19’luk bir d\u00fc\u015f\u00fc\u015fe neden oldu. E\u015f olarak, ghrelin seviyelerinde% 28 oran\u0131nda keskin bir art\u0131\u015f oldu. Bu, a\u00e7l\u0131k puan\u0131n\u0131n% 24 oran\u0131nda artmas\u0131na kar\u015f\u0131l\u0131k geldi ve i\u015ftah derecesinde% 23’l\u00fck bir art\u0131\u015f kaydetti.<\/p>

Uyku eksikli\u011finin enerji harcamas\u0131n\u0131 ~ % 5 oran\u0131nda art\u0131rd\u0131\u011f\u0131 tespit edilmi\u015f olsa da, yani daha fazla kalori yak\u0131ld\u0131, kilodaki sonu\u00e7lar genellikle aksini kan\u0131tl\u0131yor. Bilim adamlar\u0131, v\u00fccudun fizyolojik olarak uyum sa\u011flamaya \u00e7al\u0131\u015ft\u0131\u011f\u0131n\u0131 a\u00e7\u0131klar increasing food intake<\/a> uyku yoksunlu\u011fu ge\u00e7irirken. Bu, bireyin uyan\u0131k ve uyan\u0131k kalmas\u0131 i\u00e7in gerekli enerjiyi sa\u011flamak i\u00e7in yap\u0131l\u0131r. Bununla birlikte, yiyeceklere kolayca eri\u015filebilece\u011fi zaman, t\u00fcketim genellikle gerekli miktar\u0131 a\u015far.<\/p>

Uyku ve diyet se\u00e7enekleri eksikli\u011fi<\/strong><\/p>

\"Is<\/figure>

Leptin seviyelerinin azalmas\u0131, denekler aras\u0131nda a\u00e7l\u0131\u011f\u0131n artaca\u011f\u0131n\u0131 \u00f6ng\u00f6rd\u00fc ve hatta a&nbsp sergilediklerini ortaya koydu;preference<\/a> karbonhidrat bak\u0131m\u0131ndan daha y\u00fcksek ve tad\u0131 daha cesur yiyecekler i\u00e7in. Bu, uyku yoksunlu\u011funun, etkilenen bireylerin g\u0131da t\u00fcketiminin temel g\u00fcnl\u00fck kalori ihtiya\u00e7lar\u0131yla beslenmek yerine psikolojik veya duygusal ihtiya\u00e7lar taraf\u0131ndan zorunlu tutuldu\u011fu durumlarda g\u0131da al\u0131m\u0131 davran\u0131\u015flar\u0131n\u0131 de\u011fi\u015ftirebilece\u011fini g\u00f6stermektedir.<\/p>

Basit\u00e7e s\u00f6ylemek gerekirse, bu, uykusuz kalan bireylerin, konfor ve rahatlama elde ettikleri i\u00e7in gerekenden daha fazla yemek yeme e\u011filiminin daha y\u00fcksek oldu\u011fu anlam\u0131na geliyordu. Ayr\u0131ca, tatl\u0131, tuzlu ve ni\u015fastal\u0131 yiyecekleri de arzu ettiler.<\/p>

Uyku ve enerji seviyesi eksikli\u011fi<\/strong><\/p>

\"Is<\/figure>

Hi\u00e7 uykusuz kald\u0131n\u0131z ve zar zor uyan\u0131k kalabildi\u011finizi veya bir g\u00f6reve konsantre oldu\u011funuzu fark ettiniz mi? Ya da fiziksel olarak aktif veya zihinsel olarak uyar\u0131c\u0131 bir \u015fey yapmak i\u00e7in bu kadar uyu\u015fuk hissediyor musunuz? Bu \u00e7o\u011fumuzun ilk elden deneyimledi\u011fi bir \u015fey ve \u00e7o\u011fumuzun yapmak istedi\u011fi ilk \u015fey uykumuzu yakalamak.<\/p>

Uykusuz olmak, egzersiz yapmak i\u00e7in \u00e7ok yorgun hissetmemize neden olur. Kendinizi birka\u00e7 gece \u00e7ektikten sonra her g\u00fcn egzersiz yapmay\u0131 ertiyor bulabilirsiniz. Bu, ki\u015finin egzersiz rutinini ciddi \u015fekilde engelleyerek, daha \u00f6nce elde edilen faydalar\u0131 \u00f6nemli \u00f6l\u00e7\u00fcde azaltabilir. Sonu\u00e7 olarak, bu, \u00f6zellikle iyi bir egzersiz ivmesi olu\u015fturduysan\u0131z, cesaret k\u0131r\u0131c\u0131 olabilir.<\/p>

Uyku eksikli\u011fi bize beyin sisi de verebilir, bu da yeni \u015feyler \u00f6\u011frenmemizi veya i\u015fte veya okulda konsantre olmam\u0131z\u0131 zorla\u015ft\u0131r\u0131r. Zihinsel ve duygusal refah\u0131m\u0131z \u00fczerinde olumsuz bir etkiye sahiptir, bu da ba\u015fkalar\u0131na veya i\u00e7inde oldu\u011fumuz duruma kolayca sinirli veya sab\u0131rs\u0131z olmam\u0131za neden olur. Daha da k\u00f6t\u00fcs\u00fc, bizi ve di\u011ferlerini kazaya kar\u0131\u015fma riskiyle kar\u015f\u0131 kar\u015f\u0131ya b\u0131rakarak bizi daha az uyan\u0131k hale getirebilir.<\/p>

Do\u011fru miktarda uyku ve nas\u0131l do\u011fru yapaca\u011f\u0131<\/strong><\/p>

\"Is<\/figure>

En uygun uyku miktar\u0131 her birey aras\u0131nda farkl\u0131l\u0131k g\u00f6sterir, ancak en \u00e7ok \u00f6nerilen miktar 18-64 ya\u015f aras\u0131 yeti\u015fkinlerde 7-9 saat ve 65 ya\u015f ve \u00fczeri ya\u015fl\u0131 yeti\u015fkinlerde 7-8 saattir. Yeterince uyku almakta zorlan\u0131yorsan\u0131z, uykunuzun miktar\u0131n\u0131 ve kalitesini art\u0131rarak ba\u011f\u0131\u015f\u0131kl\u0131\u011f\u0131n\u0131z\u0131 art\u0131rmak i\u00e7in ipu\u00e7lar\u0131 al\u0131n burada.<\/p> ","protected":false},"excerpt":{"rendered":"

COVID-19 durumu nedeniyle Devre Kesici devre d\u0131\u015f\u0131yken, g\u00fcnd\u00fczleri ailenize bakmak i\u00e7in hokkabazl\u0131k yaparken evden \u00e7al\u0131\u015f\u0131yor ve son teslim tarihini kar\u015f\u0131lamak […]<\/p>\n","protected":false},"author":2,"featured_media":6990,"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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