{"id":7854,"date":"2023-08-29T16:16:41","date_gmt":"2023-08-29T16:16:41","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7854"},"modified":"2023-08-29T16:16:42","modified_gmt":"2023-08-29T16:16:42","slug":"30-ways-to-boost-your-metabolism-after-30","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/30-ways-to-boost-your-metabolism-after-30\/","title":{"rendered":"30 SONRA METABOLIZMA ARTIRMAK I\u00c7IN 30 YOLLARI"},"content":{"rendered":"<\/p>\n\n\n\n

Metabolizma, v\u00fccudun bir insan\u0131n yediklerini enerjiye<\/strong>d\u00f6n\u00fc\u015ft\u00fcrmesi s\u00fcrecidir. Katabolizma enerji elde etmek i\u00e7in molek\u00fcllerin d\u00f6k\u00fcm\u00fc ve anabolizma h\u00fccrelerin ihtiya\u00e7 duydu\u011fu t\u00fcm bile\u015fiklerin sentezidir. 30’dan sonra kilo almak kolayla\u015f\u0131r ve daha da zorla\u015f\u0131r. Zevk g\u0131dalar aniden bel sopa<\/strong>gibi g\u00f6r\u00fcn\u00fcyor. Kas kaybetme v\u00fccudun do\u011fal kalori yakma yetene\u011fini yava\u015flat\u0131r olmas\u0131d\u0131r. Metabolizma yava\u015f yava\u015f azalan<\/strong> ve biz ya\u015fland\u0131k\u00e7a kas in\u015fa etmek i\u00e7in<\/strong> a\u011f\u0131rl\u0131k kald\u0131rma \u00e7\u00fcnk\u00fc daha az kalori t\u00fcketen gibi yeni rutinleri, ayarlama hayat\u0131n ger\u00e7ekleri vard\u0131r.<\/p>\n\n\n\n

Y\u00fcksek kaliteli protein yiyin<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Protein v\u00fccuttaki her h\u00fccrede kullan\u0131l\u0131r. Metabolizman\u0131 da \u00e7al\u0131\u015ft\u0131r\u0131yor. \u00c7al\u0131\u015fmalar<\/strong> <\/a>g\u00f6stermi\u015ftir ki proteinden daha fazla kalori<\/strong>t\u00fcketirseniz, genel metabolik h\u0131z\u0131n\u0131z\u0131 art\u0131r\u0131r \u00e7\u00fcnk\u00fc y\u0131kmak zordur ve v\u00fccut enerjiye d\u00f6n\u00fc\u015ft\u00fcrmek i\u00e7in daha \u00e7ok \u00e7al\u0131\u015f\u0131r. Protein diyet<\/strong>yakla\u015f\u0131k y\u00fczde 30 olmal\u0131d\u0131r, ya da yakla\u015f\u0131k 150 gram. Y\u00fcksek kaliteli protein g\u0131dalar yo\u011furt, s\u00fct, meyve, sebze, s\u0131\u011f\u0131r eti, tavuk g\u00f6\u011fs\u00fc, fasulye, f\u0131nd\u0131k ve deniz \u00fcr\u00fcnleri i\u00e7erir.<\/p>\n\n\n\n

Karaci\u011ferine bir \u015fans ver.<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Karaci\u011fer, hangi v\u00fccut do\u011fal detoks,<\/strong>uzun temel bir metabolik organ olarak kabul edilmi\u015ftir. \u0130nsanlar ya\u015fland\u0131k\u00e7a, \u00f6zellikle bel \u00e7evresinde, kilo alma e\u011filimindedir. Bu karaci\u011fer g\u0131dalar, i\u00e7ecekler, ya da herhangi bir ila\u00e7 t\u00fcketen konum toksinler ile a\u015f\u0131r\u0131 y\u00fckleniyor<\/strong> bir i\u015fareti olabilir. Bir yemekten sonra \u015fi\u015flik ve \u015fi\u015fkinlik<\/strong> ve kilo verememesi karaci\u011fer fonksiyon bozuklu\u011funun olas\u0131 g\u00f6stergeleridir.<\/p>\n\n\n\n

Yeterli D vitaminine sahip oldu\u011fundan emin olun<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ara\u015ft\u0131rmalar,<\/strong> <\/a>ABD’li gen\u00e7lerin ve yeti\u015fkinlerin 3\/4’\u00fcn\u00fcn “D-hayali” oldu\u011funu g\u00f6stermi\u015ftir. Bu korkutucu bir say\u0131d\u0131r, sa\u011fl\u0131k s\u0131k\u0131nt\u0131lar\u0131 say\u0131s\u0131 g\u00f6z \u00f6n\u00fcne al\u0131nd\u0131\u011f\u0131nda vitamin eksikli\u011fi ba\u011flant\u0131l\u0131 olmu\u015ftur, obezite ve metabolik sendrom da dahil olmak \u00fczere.<\/strong> \u00c7al\u0131\u015fmalar da D vitamini d\u00fczeylerini art\u0131rarak kilo kayb\u0131 art\u0131rabilir g\u00f6stermi\u015ftir. G\u00fcne\u015f D vitamini en iyi kayna\u011f\u0131d\u0131r, ama birka\u00e7 \u015fa\u015f\u0131rt\u0131c\u0131 olanlar<\/strong> da vard\u0131r.<\/p>\n\n\n\n

Probiyotikler al\u0131n<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Probiyotikler v\u00fccuttaki iyi ve k\u00f6t\u00fc bakterileri dengelemeye<\/strong> yard\u0131mc\u0131 olur. Yeni bir \u00e7al\u0131\u015fma,<\/strong> <\/a>t\u00fcketen probiyotikler kilo kayb\u0131 te\u015fvik<\/strong> ve V\u00fccut Kitle \u0130ndeksi azalt\u0131r d\u00fc\u015f\u00fcnd\u00fcrmektedir (BMI). Ara\u015ft\u0131r\u0131lan alanlardan biri de mikrobiyomun besin metabolizmas\u0131<\/strong> ve kilo y\u00f6netimindeki<\/strong>rol\u00fcd\u00fcr. Probiyotikler var baz\u0131 g\u0131dalar s\u00fct \u00fcr\u00fcnleri, organik Kefir, lahana tur\u015fusu, kimchi, miso \u00e7orbas\u0131, yo\u011furt ve tempeh vard\u0131r.<\/p>\n\n\n\n

Takviyeleri d\u00fc\u015f\u00fcn\u00fcn<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Herhangi bir ve en s\u0131k al\u0131nan takviyeleri<\/strong>kullan\u0131m\u0131 i\u00e7in , dernekler alt\u0131nda v\u00fccut kitle indeksi<\/strong> i\u00e7in pozitif 25, daha fazla fiziksel aktivite, ve sa\u011fl\u0131k durumu<\/strong> m\u00fckemmel ya da \u00e7ok iyi olarak rapor. E\u011fer sa\u011fl\u0131kl\u0131 g\u0131dalar \u00e7e\u015fitli yemek, zaten ihtiyac\u0131n\u0131z olan her \u015feyi al\u0131yoruz<\/strong>\u00e7\u00fcnk\u00fc takviyeleri gerekmez \u015fans\u0131 vard\u0131r.<\/p>\n\n\n\n

Oda s\u0131cakl\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcr<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Bir \u00e7al\u0131\u015fmada,<\/strong> <\/a>bir ay boyunca serin bir ortama maruz kalan erkeklerin kahverengi ya\u011f bir art\u0131\u015f oldu\u011funu bulundu, Hangi \u0131s\u0131 olu\u015fturmak ve v\u00fccut \u0131s\u0131s\u0131n\u0131<\/strong>korumaya yard\u0131mc\u0131 olmak i\u00e7in kimyasal enerji yakar , metabolizmada ilgili de\u011fi\u015fiklikler ile. Bulgular insanlar\u0131n kahverengi ya\u011f art\u0131rarak s\u0131cakl\u0131k so\u011futmak i\u00e7in al\u0131\u015fmak olabilece\u011fini d\u00fc\u015f\u00fcnd\u00fcrmektedir, hangi s\u0131rayla glikoz metabolizmas\u0131nda iyile\u015fmelere yol a\u00e7abilir. Sonraki<\/p>\n\n\n\n

Daha fazla uyuyun<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Baz\u0131 \u00e7al\u0131\u015fmalara<\/strong><\/a>g\u00f6re yeterli uyku almak \u00e7ok \u00f6nemlidir. E\u011fer yorgun iseniz, v\u00fccudunuzun kan \u015fekeri d\u00fczeylerini y\u00f6netmek i\u00e7in yetene\u011fini azal\u0131r ve bu sizi a\u00e7 yapabilir. Uyku yoksunlu\u011fu<\/strong> daha fazla yemek ve verimli g\u0131da i\u015flemek de\u011fil istiyorum yapar bir \u015fekilde beyin etkiler. Yorgun, metabolizman\u0131z\u0131<\/strong>yava\u015flatan ve hormonlar\u0131nla oyun oynarken b\u0131rakt\u0131\u011f\u0131n\u0131z bir k\u0131s\u0131r d\u00f6ng\u00fcye yol a\u00e7\u0131yor. Sonraki<\/p>\n\n\n\n

Fiziksel olarak aktif olun<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Metabolizma v\u00fccudun enerji i\u00e7ine g\u0131da a\u00e7mak<\/strong>i\u00e7in yapt\u0131\u011f\u0131 her k\u00fc\u00e7\u00fck \u015fey i\u00e7erir. V\u00fccudun ins\u00fcline kar\u015f\u0131 duyarl\u0131<\/strong> olmas\u0131 \u00f6nemlidir. H\u00fccreler buna yan\u0131t de\u011filse, pankreas bir etki elde etmek i\u00e7in daha fazla \u00fcretir, hangi zaman i\u00e7inde diyabete yol a\u00e7ar ve kilo al\u0131m\u0131n\u0131 kolayla\u015ft\u0131r\u0131r. D\u00fczenli olarak egzersiz h\u00fccreleri ins\u00fclin duyarl\u0131 tutmak i\u00e7in en iyi yoldur.<\/p>\n\n\n\n

Baharatl\u0131 yiyeceklerin tad\u0131n\u0131 \u00e7\u0131kar\u0131n<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

E\u011fer ac\u0131 sos veya di\u011fer baharatl\u0131 g\u0131dalar<\/strong>sevmiyorum, kendinizi zorlamay\u0131n. Hafif biber de metabolizmaart\u0131rabilir, yeni ara\u015ft\u0131rmalar<\/strong> <\/a>\u00f6nerdi. Yutma oksijen t\u00fcketiminde bir art\u0131\u015f \u00fcretir, hangi metabolik h\u0131z\u0131nda bir art\u0131\u015fa yol a\u00e7ar,<\/strong> <\/a>\u015fimdi yayg\u0131n g\u0131da veya diyet kaynakl\u0131 termogenez (DIT) termik etkisi (TE) olarak an\u0131lacakt\u0131r.<\/p>\n\n\n\n

S\u0131k \u00f6\u011f\u00fcnler<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

A\u011fz\u0131n\u0131za yiyece\u011fi koydu\u011funuz anda, v\u00fccut onu i\u015flemeye ve enerjiye d\u00f6n\u00fc\u015ft\u00fcrmeye ba\u015flar. Daha k\u00fc\u00e7\u00fck, daha s\u0131k yemek yemek<\/strong> metabolizman\u0131z\u0131n sorunsuz \u00e7al\u0131\u015fmas\u0131n\u0131 korumaya yard\u0131mc\u0131 olacakt\u0131r. T\u00fcm uzmanlar bu konuda hemfikir de\u011fildir ve \u00e7al\u0131\u015fmalar \u00e7eli\u015fkili sonu\u00e7lar g\u00f6stermi\u015ftir. Yine de, porsiyon kontrol\u00fc uygulama ve her 3-4 saatte yeme kilo kayb\u0131 i\u00e7in bir\u00e7ok beslenme uzmanlar\u0131 taraf\u0131ndan tavsiye<\/strong> edilmi\u015ftir.<\/p>\n\n\n\n

So\u011fuk su i\u00e7in<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Alman ara\u015ft\u0131rmac\u0131lar, 500 ml (16 oz.) so\u011fuk su i\u00e7menin hem erkeklerde hem de kad\u0131nlarda metabolik h\u0131z\u0131<\/strong> y\u00fczde 30 art\u0131rd\u0131\u011f\u0131n\u0131 buldular.<\/strong> <\/a>Bu art\u0131\u015f tamamland\u0131ktan sonra 10 dakika i\u00e7inde g\u00f6zlendi ve su i\u00e7tikten sonra maksimum 30-40 dk’ya ula\u015ft\u0131. Etkisi bir saatten fazla s\u00fcrd\u00fc. Art\u0131\u015f v\u00fccut v\u00fccut \u0131s\u0131s\u0131na kadar su \u0131s\u0131tmak i\u00e7in \u00e7ok \u00e7al\u0131\u015fan v\u00fccudun sonucu olabilir. Sonraki<\/p>\n\n\n\n

G\u00fcnl\u00fck al\u0131mdan yakla\u015f\u0131k 100 kalori kes<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ya\u015fland\u0131k\u00e7a yeni yerlerde kilo ald\u0131\u011f\u0131n\u0131z\u0131<\/strong>fark edebilirsiniz. Bu mitokondri nedeniyle, enerji i\u00e7ine g\u0131da d\u00f6n\u00fc\u015ft\u00fcrmek h\u00fccrelerin i\u00e7inde yap\u0131lar, yava\u015flama. Dr. Oz’a g\u00f6re, daha sonra, daha \u00f6nce yapt\u0131\u011f\u0131n gibi kalori yakamazs\u0131n. Mitokondri kayb\u0131 ile m\u00fccadele etmek i\u00e7in, g\u00fcnl\u00fck al\u0131m\u0131 ndan 100 kalori kesti. Soslar, salata soslar\u0131, mayonez, \u00e7izburger ve \u015feker ka\u00e7\u0131n\u0131n.<\/strong><\/p>\n\n\n\n

Kas in\u015fa<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Kuvvet antrenman\u0131 kas<\/strong> k\u00fctlesini art\u0131racak ve sonu\u00e7 olarak, ayn\u0131 zamanda metabolizmaart\u0131rmak. Bu basit – daha fazla ya\u011fs\u0131z kas var, g\u00fcn boyunca yakmak daha fazla kalori,<\/strong> hatta dinlenirken.<\/p>\n\n\n\n

\u0130\u00e7ecek ye\u015fil veya oolong \u00e7ay<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ye\u015fil ve oolong \u00e7ay, \u00e7al\u0131\u015fmalara<\/strong><\/a>g\u00f6re, y\u00fczde 4-5 oran\u0131nda metabolizmay\u0131 art\u0131rmaya yard\u0131mc\u0131 olur. Ayr\u0131ca ya\u011f oksidasyonunu y\u00fczde 10-16 oran\u0131nda artt\u0131r\u0131rlar ve kilo kayb\u0131 s\u0131ras\u0131nda mevcut olan metabolik h\u0131zdaki d\u00fc\u015f\u00fc\u015f\u00fc ortadan kald\u0131rmalar\u0131 \u00f6nerilmi\u015ftir. \u00c7aylar\u0131n metabolizmay\u0131 artt\u0131r\u0131c\u0131 \u00f6zellikleri de kilo kayb\u0131 plato\u00f6nlemeye<\/strong>yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

Yumurta sar\u0131s\u0131 yiyin<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

E\u011fer diyet iseniz ve yumurta beyaz\u0131 omlet yemek i\u00e7in tavsiye edilmi\u015ftir, yeniden d\u00fc\u015f\u00fcn\u00fcn. Sar\u0131s\u0131 asl\u0131nda yumurtan\u0131n daha iyi ve sa\u011fl\u0131kl\u0131 bir par\u00e7as\u0131d\u0131r.<\/strong> Di\u011fer \u00f6nemli besinlerin yan\u0131 s\u0131ra, ayn\u0131 zamanda D vitamini bulunur.<\/strong> Ayr\u0131ca, tamamen do\u011fal, y\u00fcksek kaliteli protein kas in\u015fa yard\u0131mc\u0131 olur, ara\u015ft\u0131rmaya<\/strong><\/a>g\u00f6re , ve insanlar\u0131n daha uzun dolgun hissetmek ve enerjik kalmak sa\u011flar, hangi a\u011f\u0131rl\u0131k y\u00f6netimi ile yard\u0131mc\u0131 olabilir.<\/p>\n\n\n\n

\u0130\u00e7ecek kahve<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Bir \u00e7al\u0131\u015fmada,<\/strong><\/a>metabolik h\u0131z kafein al\u0131m\u0131ndan<\/strong>sonra 3 saat boyunca \u00f6nemli \u00f6l\u00e7\u00fcde artm\u0131\u015ft\u0131r. Kafein \/ kahve hem kontrol hem de obez bireylerde metabolik h\u0131z\u0131 uyar\u0131r. Normal kilodaki deneklerde ya\u011f\u0131n daha fazla oksidasyonu e\u015flik eder. Kafein y\u00fczde 3-11 oran\u0131nda metabolik h\u0131z\u0131 art\u0131rabilir, baz\u0131 ara\u015ft\u0131rmalara<\/strong><\/a>g\u00f6re , ve fazla y\u00fczde 10<\/strong><\/a>egzersiz performans\u0131n\u0131 art\u0131rmak .<\/p>\n\n\n\n

Kardiyo e\u011fitimi yap\u0131n<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Her \u015fey kasla ilgili de\u011fil. \u0130nsanlar kalori yakmak i\u00e7in<\/strong>kas ve kardiyo in\u015fa<\/strong> etmek i\u00e7in diren\u00e7 e\u011fitimi<\/strong> yapmak, metabolizmay\u0131 art\u0131rmak, kardiyovask\u00fcler sa\u011fl\u0131k ve duyarl\u0131l\u0131k art\u0131rmak, ve ruh geli\u015ftirmek. Metabolik yollar\u0131n\u0131 a\u00e7\u0131k tutmal\u0131s\u0131n. Kas h\u00fccrelerini biraz farkl\u0131 bir uyar\u0131c\u0131 ya da strese yan\u0131t vermeye zorlamak i\u00e7in rutin de\u011fi\u015ftirin, hangi metabolizmay\u0131 art\u0131r\u0131r.<\/p>\n\n\n\n

Soluble fiber<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Research indicates<\/strong><\/a> that dietary fiber consumption<\/strong> contributes to a number of unexpected metabolic effects such as improvement of insulin sensitivity and effects on various metabolic and inflammatory markers<\/strong> associated with the metabolic syndrome. To fuel right<\/strong>, eat at foods that are high in fiber, like certain fruits and vegetables, three hours before you exercise and you\u2019ll burn more fat.<\/p>\n\n\n\n

Yeme\u011fine biraz karabiber koy.<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Karabiber alkaloid piperine i\u00e7erir, hangi metabolizmay\u0131 h\u0131zland\u0131rmaya yard\u0131mc\u0131 olur. Ayn\u0131 zamanda kanser h\u00fccrelerinin b\u00fcy\u00fcmesini engeller<\/strong> <\/a>ve n\u00f6rodejenerasyon ve bili\u015fsel bozulmaya kar\u015f\u0131 korur.<\/strong> <\/a>Tuz yerine karabiber de tercih edin. Bu \u015fekilde bir\u00e7ok sa\u011fl\u0131k sorunlar\u0131na neden olabilir<\/strong>\u00e7ok fazla sodyum t\u00fcketen olmayacakt\u0131r.<\/p>\n\n\n\n

\u00d6\u011f\u00fcn atlamay\u0131n<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Bir \u00f6\u011f\u00fcn atlamak i\u00e7in karar verdi\u011finde bir k\u0131s\u0131r d\u00f6ng\u00fc ba\u015flar.<\/strong> E\u011fer her birka\u00e7 saatte bir a\u00e7ken v\u00fccuda yeterli kalori vermiyorsan\u0131z, bir krizin yakla\u015ft\u0131\u011f\u0131n\u0131 d\u00fc\u015f\u00fcnecek ve “a\u00e7l\u0131k moduna” ge\u00e7ece\u011fiz. Otomatik bir nefsi m\u00fcdafaa mekanizmas\u0131. V\u00fccut daha sonra i\u00e7in enerji tasarrufu, bu kalori yakma de\u011fil<\/strong> demektir ve kilo vermiyoruz.<\/p>\n\n\n\n

Yatmadan \u00f6nce egzersiz yap\u0131n<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Daha fazla yakmak i\u00e7in, \u00f6zellikle g\u00f6bek ya\u011f<\/strong>, uyurken, yatmadan \u00f6nce yakla\u015f\u0131k yar\u0131m saat baz\u0131 g\u00fc\u00e7 egzersizleri<\/strong> yapmay\u0131 d\u00fc\u015f\u00fcnebilirsiniz. Bir \u00e7al\u0131\u015fmada,<\/strong><\/a>diren\u00e7 e\u011fitimi yap\u0131lan ki\u015filer egzersiz sonras\u0131 ortalama 16 saat boyunca daha y\u00fcksek bir istirahat metabolik h\u0131z\u0131 vard\u0131. Abartmaya gerek yoktur \u2013 basit a\u011f\u0131rl\u0131k kald\u0131rma hareketleri yeterli olacakt\u0131r.<\/p>\n\n\n\n

Her zaman kahvalt\u0131<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Her yemek te, metabolizma h\u0131z\u0131n\u0131z birka\u00e7 saat li\u011fine hafif\u00e7e artar. Kahvalt\u0131y\u0131 atlamak<\/strong> istirahat metabolizma h\u0131z\u0131n\u0131z\u0131n y\u00fczde 5 azalmas\u0131na neden olabilir, ki bu \u00e7ok fazla bir \u015fey gibi g\u00f6z\u00fckm\u00fcyor. Ancak, fazla mesai yakla\u015f\u0131k 10 kilo bir y\u0131l a\u011f\u0131rl\u0131\u011f\u0131nda kazan\u00e7 yol a\u00e7abilir, bir ara\u015ft\u0131rmaya g\u00f6re.<\/p>\n\n\n\n

Biraz \u00e7ikolata al.<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

\u00c7ikolata baz\u0131 maddeler bir ki\u015finin metabolizmas\u0131n\u0131 art\u0131rmak yard\u0131mc\u0131 olabilir, v\u00fccut ya\u011f yakmak<\/strong>i\u00e7in daha zor i\u015f yapma , ara\u015ft\u0131rmaya<\/strong><\/a>g\u00f6re . “\u00c7ikolatay\u0131 daha s\u0131k t\u00fcketen<\/strong> yeti\u015fkinlerde \u00e7ikolatay\u0131 daha az t\u00fcketenlere g\u00f6re daha d\u00fc\u015f\u00fck Bir BMI vard\u0131.” \u00c7al\u0131\u015fma, \u00e7ikolatan\u0131n 972 erkek ve kad\u0131n\u0131n metabolizmas\u0131 \u00fczerindeki etkisini g\u00f6zlemledi. Diyet, kalori al\u0131m\u0131 ve BMI dikkate al\u0131nd\u0131.<\/p>\n\n\n\n

Daha fazla aya\u011fa kalk\u0131n<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

A\u015f\u0131r\u0131 oturma v\u00fccudumuzun metabolik sistemini etkiler. Bir \u00e7al\u0131\u015fmada,<\/strong> <\/a>standart bir s\u0131n\u0131f masas\u0131nda oturan ile kar\u015f\u0131la\u015ft\u0131r\u0131ld\u0131\u011f\u0131nda, ayakta s\u0131n\u0131f masas\u0131nda duran konularda kalori harcamalar\u0131nda \u00f6nemli bir art\u0131\u015f g\u00f6stermi\u015ftir. Obezite ve hatta \u00f6l\u00fcm<\/strong>kendinizi oturup etmeyin, ve uzun s\u00fcre oturma \u00f6nlemek i\u00e7in bu ipu\u00e7lar\u0131n\u0131 uygulay\u0131n.<\/strong><\/p>\n\n\n\n

Hindistan cevizi veya s\u0131zma zeytinya\u011f\u0131 kullan\u0131n<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Ya\u011f yakma hindistan cevizi ya\u011f\u0131 sihirli neden sadece bir nedenidir.<\/strong> Otorite Beslenme<\/strong><\/a>g\u00f6re , “orta zincirtrigliserid (MCTs) hindistan cevizi ya\u011f\u0131 uzun zincirli ya\u011fkalori ayn\u0131 miktarda g\u00f6re enerji harcamalar\u0131n\u0131 art\u0131rabilir.” Zeytinya\u011f\u0131 salatalar i\u00e7in iyidir ama s\u0131cak bir yemek haz\u0131rl\u0131yorsan\u0131z atlay\u0131n.<\/strong> Zeytinya\u011f\u0131nda bulunan fenolik bile\u015fikler g\u00fc\u00e7l\u00fc antioksidanlard\u0131r.<\/p>\n\n\n\n

Hidrat<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Dehidratasyon bir\u00e7ok y\u00f6nden hasta yap\u0131yor<\/strong>, biri bir halsiz metabolizma olmak. Uzmanlar genellikle kalori yakmak i\u00e7in daha fazla su i\u00e7me \u00f6neririz.<\/strong> T\u00fcm organlar\u0131n\u0131z\u0131n \u00e7al\u0131\u015fmas\u0131 i\u00e7in suya ihtiyac\u0131 vard\u0131r, bu y\u00fczden yeterli organlar\u0131 olmad\u0131\u011f\u0131nda, v\u00fccudun temel s\u00fcre\u00e7leri yava\u015flar.<\/p>\n\n\n\n

Egzersiz yapt\u0131ktan hemen sonra yak\u0131t ikmali<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Uzmanlar, bir e\u011fitim seans\u0131ndan sonra 30 dakika i\u00e7inde insanlar\u0131n yemelerini ve i\u00e7melerini<\/strong> tavsiye eder, \u00e7\u00fcnk\u00fc o zaman v\u00fccut en az depolanm\u0131\u015f glikojene (az kulland\u0131\u011f\u0131 enerjiye) sahiptir. Kaslar\u0131n\u0131z onlara ne verirsen onu almaya haz\u0131rd\u0131r ve proteinden<\/strong>daha iyi olan\u0131. Yo\u011furt ve s\u00fct, \u00f6zellikle \u00e7ikolatal\u0131 s\u00fct,<\/strong>ideal at\u0131\u015ft\u0131rmal\u0131klard\u0131r.<\/p>\n\n\n\n

HIIT e\u011fitimine odaklan\u0131n<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Y\u00fcksek yo\u011funluklu aral\u0131kl\u0131 e\u011fitim, ayr\u0131ca HIIT egzersiz denir, metabolizmaart\u0131rmak ve geleneksel kardiyo daha fazla ya\u011f yakmak. Bir HIIT egzersiz i\u00e7in en b\u00fcy\u00fck beraberlik, k\u0131sa ama y\u00fcksek yo\u011funluklu egzersizler<\/strong>, egzersiz bittikten sonra bile v\u00fccut yakan ya\u011f tutmak i\u00e7in yetene\u011fidir, Dr Axe<\/strong><\/a>g\u00f6re .<\/p>\n\n\n\n

Sabahlar\u0131 uzat<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Kollar\u0131n\u0131z\u0131 ba\u015f\u0131n\u0131z\u0131n \u00fcst\u00fcne uzat\u0131n ve nefes al\u0131n.<\/strong> Bu kan dola\u015f\u0131m\u0131n\u0131 ve metabolizmay\u0131 art\u0131rmaya yard\u0131mc\u0131 olacakt\u0131r. Ne de olsa v\u00fccudunuzu aktif tutuyor ve enerji seviyelerini y\u00fckseltiyorsunuz. Germe de esnekli\u011fi art\u0131r\u0131r.<\/strong> Kolayca hareket yetene\u011fi yaralanmalar\u0131 ve s\u0131rt a\u011fr\u0131s\u0131 \u00f6nlemek i\u00e7in \u00e7ok \u00f6nemlidir, kaslara kan ak\u0131m\u0131 ve besin artan, a\u011fr\u0131 azalan, ve duru\u015f iyile\u015ftirilmesi<\/strong>.<\/p>\n\n\n\n

Improve your posture<\/h2>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Oturup ayakta durma \u015feklinin g\u00fc\u00e7 art\u0131\u015f\u0131nla<\/strong>\u00e7ok ilgisi var. Dik durmak ve omuzlar\u0131n\u0131z\u0131 yere y\u0131\u011fmamak sizi uzun vadede daha zinde<\/strong>tutacakt\u0131r. \u0130yi duru\u015f kemiklerinizi<\/strong> olmas\u0131 gerekti\u011fi gibi hizalanm\u0131\u015f ve kaslar, eklemler ve ligamentler a\u011fr\u0131 olmadan \u00e7al\u0131\u015fabilir anlam\u0131na gelir.<\/strong> <\/a>\u0130yi bir duru\u015f \u00e7ekirdek kaslar\u0131 aktif olmas\u0131n\u0131 sa\u011flar, alt abs \u00e7ekerek. Sindirim de art\u0131racakt\u0131r.<\/p>\n\n\n\n

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Metabolizma, v\u00fccudun bir insan\u0131n yediklerini enerjiyed\u00f6n\u00fc\u015ft\u00fcrmesi s\u00fcrecidir. Katabolizma enerji elde etmek i\u00e7in molek\u00fcllerin d\u00f6k\u00fcm\u00fc ve anabolizma h\u00fccrelerin ihtiya\u00e7 duydu\u011fu t\u00fcm bile\u015fiklerin […]<\/p>\n","protected":false},"author":2,"featured_media":7855,"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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