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\u0130\u00e7 Hastal\u0131klar\u0131 Uzman\u0131 Dr. Belma Ye\u015filada Ya\u011fbasan, metabolizmay\u0131 h\u0131zland\u0131rma ile ilgili a\u00e7\u0131klamalarda bulundu. Dr. Ye\u015filada, hormonlar\u0131n bozukluklar\u0131n\u0131n metabolizmaya etkisini de\u011ferlendirdi.<\/p>\n
Sa\u011fl\u0131kl\u0131 ve h\u0131zl\u0131 \u00e7al\u0131\u015fan bir metabolizma kilo vermenin temel ta\u015flar\u0131ndan bir tanesidir. Kilo verme s\u00fcrecindeki ki\u015filere her zaman metabolizmay\u0131 h\u0131zland\u0131r\u0131c\u0131 besinler tavsiye ediliyor. Medicana International \u0130stanbul Hastanesi \u0130\u00e7 Hastal\u0131klar\u0131 Uzman\u0131 Dr. Belma Ye\u015filada Ya\u011fbasan, metabolizmay\u0131 h\u0131zland\u0131rmayla ilgili bilgiler verdi.<\/p>\n
Metabolizman\u0131n hakk\u0131nda bilgi veren Dr. Belma Ye\u015filada Ya\u011fbasan, \u2019\u2019Metabolizma v\u00fccudun al\u0131nan kaloriyi enerjiye d\u00f6n\u00fc\u015ft\u00fcrmesidir. Bu durum ki\u015fiden ki\u015fiye de\u011fi\u015fiklik g\u00f6stermektedir. Metabolizma h\u0131z\u0131n\u0131 etkileyen fakt\u00f6rleri; genetik, cinsiyet, ya\u015f, \u00e7evresel etmenler, beslenme \u015fekli ve hastal\u0131klar olarak s\u0131ralayabiliriz. Erkeklerin metabolizmas\u0131 kad\u0131nlardan daha h\u0131zl\u0131d\u0131r ve ya\u015flanma ile metabolizmam\u0131z yava\u015flar. So\u011fuk hava ya\u011f yak\u0131m\u0131n\u0131 art\u0131rarak metabolizmay\u0131 h\u0131zland\u0131r\u0131rken s\u0131cak havada metabolizma yava\u015flar. Proteinden zengin beslenme, spor yapmak metabolizma h\u0131z\u0131n\u0131n artmas\u0131n\u0131 sa\u011flar. Depresyon, d\u00fczensiz uyku, ins\u00fclin direnci, hormon bozukluklar\u0131, s\u0131k kilo al\u0131p verme, hareketsiz ya\u015fam ise metabolizmay\u0131 yava\u015flat\u0131r. Bu da kilo art\u0131\u015f\u0131n\u0131 ve sa\u011fl\u0131k sorunlar\u0131n\u0131 beraberinde getirir. Yani metabolizman\u0131n h\u0131zl\u0131 \u00e7al\u0131\u015fmas\u0131 da yava\u015f \u00e7al\u0131\u015fmas\u0131 da \u00f6nemsenmelidir\u2019\u2019 diye konu\u015ftu.<\/p>\n
\u2019\u2019Gece uykusuna dikkat etmek metabolizma i\u00e7in \u00f6nemli\u2019\u2019<\/p>\n
D\u00fczenli gece uykusunun \u00f6nemine dikkat \u00e7eken Dr. Ye\u015filada, \u2019\u2019Yetersiz uyku a\u00e7l\u0131k hormonunu art\u0131r\u0131rken tokluk hormonunu azalt\u0131r. \u0130ns\u00fclin direncine ve obeziteye yol a\u00e7ar. Ayr\u0131ca metabolizmay\u0131 yava\u015flat\u0131r. G\u00fcnl\u00fck uyku ihtiyac\u0131 ya\u015fa g\u00f6re de\u011fi\u015fkenlik g\u00f6sterir. Sa\u011fl\u0131kl\u0131 yeti\u015fkin bir insan\u0131n g\u00fcnl\u00fck uyku ihtiyac\u0131 7-9 saat kadard\u0131r. \u00c7ocukluk d\u00f6neminde bu ihtiya\u00e7 artarken ya\u015fla beraber azalmakta\u2019\u2019 \u015feklinde konu\u015ftu.<\/p>\n
\u2019\u2019Metabolizma i\u00e7in beslenme \u00f6nerilerine dikkat edilmeli\u2019\u2019<\/p>\n
G\u00fcn i\u00e7inde \u00f6\u011f\u00fcn atlanmamas\u0131n\u0131n \u00f6nemine de\u011finen Dr. Ye\u015filada, \u2019\u20193 ana, 3 ara \u00f6\u011f\u00fcn t\u00fcketmeli, az ve s\u0131k beslenmeliyiz. Bu durumda kanda ins\u00fclin hormonu d\u00fczenli salg\u0131lan\u0131r, dengede kal\u0131r ve metabolizma h\u0131zlan\u0131r\u2019\u2019dedi<\/p>\n
Dr. Ye\u015filada, metabolizmay\u0131 h\u0131zland\u0131ran beslenme \u00f6nerilerini \u015f\u00f6yle s\u0131ralad\u0131:<\/p>\n
\u2019\u2019Karbonhidrat ve protein t\u00fcketiminin miktar\u0131na dikkat etmek:Y\u00fcksek glisemik indeksli karbonhidratlar (hamur i\u015fleri, \u015fekerli g\u0131dalar, beyaz ekmek gibi) v\u00fccutta ya\u011f depolanmas\u0131n\u0131 artt\u0131rarak metabolizmay\u0131 yava\u015flat\u0131rken; proteinli (et, tavuk, bal\u0131k, yumurta gibi) g\u0131dalar tokluk hissi yapmas\u0131 yan\u0131 s\u0131ra karbonhidrat ve ya\u011fa g\u00f6re metabolizmay\u0131 y\u00fczde 30 daha fazla artt\u0131r\u0131r. Ald\u0131\u011f\u0131m\u0131z g\u0131dalar\u0131 sindirirken de enerji harcar\u0131z, bu nedenle yemek yemek metabolizmay\u0131 h\u0131zland\u0131ran bir durumdur, buna termik etki denir. Proteinlerin termik etkisi fazlad\u0131r\u2019\u2019.<\/p>\n
\u2019\u2019G\u00fcnl\u00fck su t\u00fcketimine dikkat etmek; h\u00fccresel d\u00fczeyde metabolik olaylar i\u00e7in su \u00e7ok \u00f6nemli bir maddedir. E\u011fer ki\u015finin sa\u011fl\u0131k a\u00e7\u0131s\u0131ndan engel bir durumu yoksa g\u00fcnl\u00fck 2-2,5 lt su t\u00fcketilmelidir. Ki\u015finin mesle\u011fine, g\u00fcnl\u00fck fiziksel aktivitesine g\u00f6re bu ihtiya\u00e7 de\u011fi\u015febilir. Yaz aylar\u0131nda terlemeyle v\u00fccuttan s\u0131v\u0131 kayb\u0131 artaca\u011f\u0131ndan g\u00fcnl\u00fck su ihtiyac\u0131 da artabilir\u2019\u2019.<\/p>\n
\u2019\u2019Baharatlar; k\u0131rm\u0131z\u0131 biberdeki kapsaisin metabolizmay\u0131 h\u0131zland\u0131r\u0131r. Tar\u00e7\u0131n t\u00fcketimi tokluk hissi verir ve kan \u015fekeri seviyesini d\u00fczenlemeye yard\u0131mc\u0131 olur. Ayr\u0131ca zencefil, zerde\u00e7al, vanilya ve hardal gibi baharatlar\u0131n da metabolizma h\u0131zland\u0131r\u0131c\u0131 etkileri vard\u0131r. Ye\u015fil \u00e7ay ve kahve metabolizmay\u0131 h\u0131zland\u0131ran i\u00e7eceklerdir. Herhangi bir hastal\u0131\u011f\u0131 olmayanlarda g\u00fcnl\u00fck 2 fincandan fazla t\u00fcketimi \u00f6nerilmemektedir\u2019\u2019.<\/p>\n
\u2019\u2019Lifli beslenmek; lif yani posa yiyeceklerin sindirilmeyen k\u0131sm\u0131d\u0131r. Barsak hareketlerini d\u00fczenlemesi, uzun s\u00fcre tokluk hissi sa\u011flamas\u0131 ve glisemik indeksinin d\u00fc\u015f\u00fck olmas\u0131 sayesinde kan \u015fekerinin dengede kalmas\u0131n\u0131 sa\u011flamas\u0131 bak\u0131m\u0131ndan \u00f6nemlidir. Tam bu\u011fday ya da kepekli ekmek, yulaf, ananas, greyfurt, kuru erik, kuru kay\u0131s\u0131, armut, elma, kereviz, ye\u015fil yaprakl\u0131 sebzeler, ku\u015f konmaz gibi bir\u00e7ok yiyecek lif bak\u0131m\u0131ndan zengindir\u2019\u2019.<\/p>\n
\u2019\u2019Kuruyemi\u015f t\u00fcketmek; kuruyemi\u015fler ara \u00f6\u011f\u00fcnlerde t\u00fcketilmesi uygun, i\u00e7erdi\u011fi ya\u011f asitleri sayesinde kalp i\u00e7in de sa\u011fl\u0131kl\u0131 besinlerdir. Midede kal\u0131\u015f s\u00fcrelerinin uzun olmas\u0131 nedeni ile uzun s\u00fcre tokluk hissi sa\u011flar. Sindirilmesi i\u00e7in fazla enerji harcan\u0131r. Ara \u00f6\u011f\u00fcnlerde \u00f6l\u00e7\u00fcl\u00fc miktarda ceviz, \u00e7i\u011f badem ve f\u0131nd\u0131k t\u00fcketmek metabolizma h\u0131z\u0131n\u0131 artt\u0131r\u0131r\u2019\u2019.<\/p>\n
\u2019\u2019Kalsiyum i\u00e7eren besinler; g\u00fcnl\u00fck yeterli kalsiyum t\u00fcketimi metabolizmay\u0131 h\u0131zland\u0131r\u0131r. Ya\u011fs\u0131z s\u00fct ve yo\u011furt en iyi kalsiyum kayna\u011f\u0131d\u0131r. Ayr\u0131ca; pekmez, f\u0131nd\u0131k, ye\u015fil yaprakl\u0131 sebzeler ve kuru meyveler de sa\u011fl\u0131kl\u0131 kalsiyum kaynaklar\u0131d\u0131r\u2019\u2019.<\/p>\n
Beslenmenin yan\u0131 s\u0131ra egzersizin de \u00f6nemine vurgu yapan Dr. Ye\u015filada, \u2019\u2019Orta seviyeli ve uzun s\u00fcreli yap\u0131lan egzersizler metabolizmay\u0131 h\u0131zland\u0131r\u0131yor. A\u011f\u0131rl\u0131k egzersizleri kalori harcaman\u0131n d\u0131\u015f\u0131nda v\u00fccutta kas kitlesinde art\u0131\u015fa ba\u011fl\u0131 olarak metabolizman\u0131n h\u0131zlanmas\u0131n\u0131 sa\u011fl\u0131yor\u2019\u2019 dedi.<\/p>\n","protected":false},"excerpt":{"rendered":"
\u0130\u00c7 HASTALIKLARI UZMANI DR. BELMA YE\u015e\u0130LADA YA\u011eBASAN, METABOL\u0130ZMAYI HIZLANDIRMAYLA \u0130LG\u0130L\u0130 A\u00c7IKLAMALARDA BULUNDU.<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14,20],"tags":[24167,20045,9058,104963],"class_list":["post-1258502","post","type-post","status-publish","format-standard","hentry","category-saglik","category-turkiye","tag-bozukluklari","tag-etkisi","tag-hormon","tag-metabolizmaya"],"_links":{"self":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/posts\/1258502","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1258502"}],"version-history":[{"count":0,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=\/wp\/v2\/posts\/1258502\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1258502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1258502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.erzhaber.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1258502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}