{"id":8500,"date":"2025-04-05T00:00:06","date_gmt":"2025-04-05T00:00:06","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8500"},"modified":"2025-04-05T17:32:11","modified_gmt":"2025-04-05T17:32:11","slug":"how-sleep-habits-affect-healthy-weight","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/how-sleep-habits-affect-healthy-weight\/","title":{"rendered":"UYKU ALI\u015eKANLIKLARI SA\u011eLIKLI KILOLARI NASIL ETKILER?"},"content":{"rendered":"<\/p>\n

\u00c7ocu\u011funuzun yeterince uyuyabilece\u011fini d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, yan\u0131labilirsiniz. Ulusal Uyku Vakf\u0131’na g\u00f6re, \u00e7o\u011fu \u00e7ocuk ebeveynlerinin fark edinkinden daha az uyuyor.<\/p>\n

Uykudan \u00d6d\u00fcn Vermek<\/h4>\n

Ortaya \u00e7\u0131kan\u00a0ara\u015ft\u0131rmalar, uykunun beslenme ve egzersizin<\/em>\u00a0<\/strong>\u00e7ocu\u011funuzun sa\u011fl\u0131\u011f\u0131 i\u00e7in oldu\u011fu kadar \u00f6nemli oldu\u011funu ve so\u011fuk alg\u0131nl\u0131\u011f\u0131 ve gripten daha fazlas\u0131n\u0131 konu\u015fuyoruz. Bilim adamlar\u0131 neden emin de\u011filseniz, ama \u00e7ok az uyku ekstra kilo ambalaj\u00a0ve Tip 2 diyabet geli\u015fmekte<\/em><\/strong>olan hem de ba\u011flant\u0131l\u0131d\u0131r. Ara\u015ft\u0131rmac\u0131lar her ya\u015ftan \u00e7ocuklarda v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 \u00fczerinde bu etkiyi g\u00f6zlemledik – hatta bebekler, k\u00fc\u00e7\u00fck \u00e7ocuklar ve okul \u00f6ncesi. Kilo al\u0131m\u0131 i\u00e7in bir teori yetersiz uyku i\u015ftah ve g\u0131da al\u0131m\u0131n\u0131 d\u00fczenleyen\u00a0hormon seviyelerini bozar.<\/em>\u00a0<\/strong>B\u00f6ylece,\u00a0\u00e7ok az uyku g\u0131dalar ve daha fazla at\u0131\u015ft\u0131rma b\u00fcy\u00fck porsiyonlar anlam\u0131na gelir.<\/em><\/p>\n

\u00c7ocuklar etkinliklerde a\u015f\u0131r\u0131 geni\u015fledi\u011finde, ev \u00f6devleriyle tart\u0131ld\u0131\u011f\u0131nda, s\u00fcrekli mesaj att\u0131\u011f\u0131nda veya Internet’e ve di\u011fer teknolojilere tak\u0131ld\u0131\u011f\u0131nda, bir \u015feyler vermek zorundad\u0131r. Ne yaz\u0131k ki, s\u0131k s\u0131k bir ya da iki saat kapal\u0131 g\u00f6z bu \u00f6ncelik listesinden nakavt al\u0131r. Uykulu \u00e7ocuklar d\u0131\u015far\u0131da oynamak ve okul i\u015fi yapmak i\u00e7in enerji ve odak eksikli\u011fi. Televizyonun \u00f6n\u00fcnde oturup az kalori yak\u0131yorlar ve ne zihinlerine ne de v\u00fccutlar\u0131na meydan okuyorlar.<\/p>\n

Uyku’ya \u00d6ncelik Olun<\/h4>\n

Ebeveynler uykular\u0131n\u0131 kendileri i\u00e7in bir \u00f6ncelik haline getirmezlerse, \u00e7ocuklar\u0131 da yapmaz.<\/p>\n

\u00c7ocuklar\u0131n daha iyi ve daha uzun s\u00fcre uyumas\u0131 i\u00e7in yapabilece\u011finiz baz\u0131 \u015feyler \u015funlard\u0131r:<\/p>\n

    \n
  • Okul sonras\u0131 kul\u00fcpleri ve sporlar\u0131 y\u00f6netilebilir bir say\u0131yla s\u0131n\u0131rlay\u0131n.<\/li>\n
  • D\u00fczenli uyku saatlerini ayarlay\u0131n ve uygulay\u0131n.<\/li>\n
  • Okul g\u00fcnlerinde ki temel olmayan etkinlikleri s\u0131n\u0131rland\u0131r\u0131n veya kesin – TV, bilgisayar, video oyunlar\u0131, mesajla\u015fma, vb.<\/li>\n
  • Telefonlar\u0131 yatak odas\u0131ndan uzak tut.<\/li>\n
  • Yatmadan yakla\u015f\u0131k 30 dakika \u00f6nce \u00e7ocuklar\u0131n\u0131z\u0131n okuma, m\u00fczik dinleme veya g\u00fcnlerini konu\u015fma gibi sessiz ve sakinle\u015ftirici aktiviteler yaparak rahatlamalar\u0131na ve uykuya haz\u0131rlanmalar\u0131na yard\u0131mc\u0131 olacak bir rutin olu\u015fturun.<\/li>\n
  • K\u00fc\u00e7\u00fck \u00e7ocuklar i\u00e7in \u00f6ncelikleri belirleyin ve daha b\u00fcy\u00fck \u00e7ocuklar\u0131n kendi \u00f6nceliklerini ayarlamalar\u0131na yard\u0131mc\u0131 olun.<\/li>\n<\/ul>\n

    Amerikan Pediatri Akademisi’ne g\u00f6re, uyku ihtiya\u00e7lar\u0131 ya\u015fa g\u00f6re de\u011fi\u015fir ve \u00e7ocuklar ya\u015fland\u0131k\u00e7a azal\u0131r. A\u015fa\u011f\u0131da ya\u015f ba\u015f\u0131na uyku ihtiya\u00e7lar\u0131 bir dizi:<\/p>\n

    \n\n\n\n\n\n\n\n\n\n
    Yeni do\u011fan bebekler: 0-2 ay<\/td>\n12 ila 18 saat (\u015fekerlemeler dahil)<\/td>\n<\/tr>\n
    Bebekler: 4 ila 12 ay<\/td>\n12 ila 16 saat (\u015fekerlemeler dahil)<\/td>\n<\/tr>\n
    Yeni y\u00fcr\u00fcmeye ba\u015flayan \u00e7ocuklar: 1 ila 2 ya\u015f<\/td>\n11 ila 14 saat (\u015fekerlemeler dahil)<\/td>\n<\/tr>\n
    Okul \u00f6ncesi: 3 ila 5 y\u0131l<\/td>\n10 ila 13 saat (\u015fekerlemeler dahil)<\/td>\n<\/tr>\n
    Okul \u00e7a\u011f\u0131ndaki \u00e7ocuklar: 6-12 ya\u015f<\/td>\n9 ila 12 saat<\/td>\n<\/tr>\n
    Gen\u00e7ler: 13 ila 18 ya\u015f<\/td>\n8 ila 10 saat<\/td>\n<\/tr>\n
    Yeti\u015fkinler: 18 ya\u015f ve \u00fczeri<\/td>\n7 ila 9 saat<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

    \n","protected":false},"excerpt":{"rendered":"

    \u00c7ocu\u011funuzun yeterince uyuyabilece\u011fini d\u00fc\u015f\u00fcn\u00fcyorsan\u0131z, yan\u0131labilirsiniz. Ulusal Uyku Vakf\u0131’na g\u00f6re, \u00e7o\u011fu \u00e7ocuk ebeveynlerinin fark edinkinden daha az uyuyor. Uykudan \u00d6d\u00fcn Vermek […]<\/p>\n","protected":false},"author":2,"featured_media":8501,"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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