{"id":21789,"date":"2023-11-22T14:42:04","date_gmt":"2023-11-22T11:42:04","guid":{"rendered":"https:\/\/iletim.istanbul.edu.tr\/?p=21789"},"modified":"2023-11-22T14:42:04","modified_gmt":"2023-11-22T11:42:04","slug":"zayiflamanin-yolu-hayata-adapte-edilen-beslenme-duzeninden-geciyor","status":"publish","type":"post","link":"https:\/\/iletim.istanbul.edu.tr\/index.php\/2023\/11\/22\/zayiflamanin-yolu-hayata-adapte-edilen-beslenme-duzeninden-geciyor\/","title":{"rendered":"Zay\u0131flaman\u0131n Yolu Hayata Adapte Edilen Beslenme D\u00fczeninden Ge\u00e7iyor"},"content":{"rendered":"\n

Haber: Esmira \u0130man<\/strong><\/p>\n\n\n\n

Edit\u00f6r: Ceren \u00d6zden<\/strong><\/p>\n\n\n\n

K\u0131\u015f aylar\u0131nda diyet yapanlar\u0131n say\u0131s\u0131 artarken uzmanlar hedeflenen kiloya sa\u011fl\u0131kl\u0131 bir \u015fekilde ula\u015fman\u0131n m\u00fcmk\u00fcn oldu\u011funu dile getiriyor. Son y\u0131llarda g\u00fcndemde olan bir\u00e7ok diyet \u00e7e\u015fidi varken dikkat edilmesi gereken noktalar\u0131 diyetisyen Berrin Yi\u011fit \u0130stanbul \u00dcniversitesi Haber Merkezi\u2019ne anlatt\u0131.<\/p>\n\n\n\n

Uygulanan diyetlerin ba\u011f\u0131\u015f\u0131kl\u0131k sistemini ve v\u00fccut de\u011ferlerini etkiledi\u011fini, her diyetin kendi i\u00e7indeki kurallar\u0131ndan, faydalar\u0131ndan ve zararlar\u0131ndan da bahseden Yi\u011fit, diyet yapmaya ba\u015flamadan \u00f6nce uzman bir doktora dan\u0131\u015f\u0131lmas\u0131 gerekti\u011fini ve ki\u015finin kendisine en uygun \u015fekilde beslenmesi gerekti\u011finin alt\u0131n\u0131 \u00e7izdi.<\/p>\n\n\n

\n
\"\"
Berrin Yi\u011fit <\/figcaption><\/figure><\/div>\n\n\n

\u201cD\u00fc\u015f\u00fck karbonhidratl\u0131 bir diyeti uzun s\u00fcre uygulamak psikolojik olarak y\u0131prat\u0131c\u0131 olabilir\u201d<\/strong><\/p>\n\n\n\n

Ketojenik diyetin amac\u0131ndan bahsederken \u201cD\u00fc\u015f\u00fck karbonhidrat, y\u00fcksek ya\u011f i\u00e7eri\u011fi olan bir beslenme t\u00fcr\u00fc. Ama\u00e7 v\u00fccudu ketozise sokarak enerji kayna\u011f\u0131 olan ketonlar\u0131 harcamak\u201d diyen Yi\u011fit, Ketojenik diyetin sonucunda ise kilo kayb\u0131, kan \u015fekeri dengesi ve odaklanma kabiliyetinde art\u0131\u015f ya\u015fanmas\u0131n\u0131 ama\u00e7lad\u0131klar\u0131n\u0131 belirterek \u201cBurada dikkat edece\u011fimiz nokta diyeti ne kadar s\u00fcrd\u00fcr\u00fclebilirim sorusunu d\u00fcr\u00fcst\u00e7e cevaplamak. D\u00fc\u015f\u00fck karbonhidratl\u0131 bir diyeti uzun s\u00fcre uygulamak psikolojik olarak y\u0131prat\u0131c\u0131 olabilir ve mutsuz hissettirebilir. Bunun yan\u0131nda baz\u0131 besin gruplar\u0131n\u0131n s\u0131n\u0131rl\u0131 tutulmas\u0131 besin \u00f6gesi eksikliklerine yol a\u00e7abilir. Uzun s\u00fcreli ketozis durumu sa\u011fl\u0131kla ilgili problemlere yol a\u00e7abilir. Ketojenik diyeti uygulamak isteyenler mutlaka bir uzmana dan\u0131\u015fmal\u0131\u201d diyerek uzman bir diyetisyene gitmeden uygulanmamas\u0131 gerekti\u011fini ifade etti.<\/p>\n\n\n\n

 Paleo diyetiyle ilgili soru i\u015faretleri mevcut<\/strong><\/p>\n\n\n\n

S\u00f6zlerine Paleo diyetinden bahsederek devam eden Berrin Yi\u011fit, bir di\u011fer ad\u0131yla Ta\u015f Devri diyetinin modern tar\u0131m \u00f6ncesindeki insanlar\u0131n beslenme bi\u00e7imlerini taklit etti\u011fini aktard\u0131. \u015eeker, i\u015flenmi\u015f g\u0131dalar, tah\u0131llar, s\u00fct ve s\u00fct \u00fcr\u00fcnlerinin t\u00fcketilmesinin yasak oldu\u011fu diyette do\u011fal ve organik beslenmenin hedefler aras\u0131nda oldu\u011funu belirtti. Diyetin art\u0131 ve eksi y\u00f6nlerinin oldu\u011fundan bahseden Yi\u011fit, \u201c\u0130\u015flenmi\u015f g\u0131dalar\u0131 s\u0131n\u0131rland\u0131rmas\u0131 ve do\u011fal beslenme prensibi olduk\u00e7a faydal\u0131 g\u00f6r\u00fcn\u00fcyor. Fakat tah\u0131llar ve s\u00fct \u00fcr\u00fcnlerini diyetten tamamen \u00e7\u0131karman\u0131n uzun vadede sa\u011fl\u0131kl\u0131 olup olmayaca\u011f\u0131 b\u00fcy\u00fck bir soru i\u015fareti asl\u0131nda\u201d diye konu\u015ftu.<\/p>\n\n\n\n

\u201cAral\u0131kl\u0131 orucun di\u011fer diyetlerden \u00fcst\u00fcnl\u00fc\u011f\u00fc yok\u201d<\/strong><\/p>\n\n\n\n

Aral\u0131kl\u0131 orucun kan \u015fekeri reg\u00fclasyonu, kan lipit de\u011ferleri ve tansiyon y\u00fcksekli\u011finde olumlu etkileri oldu\u011funa dair \u00e7al\u0131\u015fmalar\u0131n oldu\u011funu s\u00f6yleyen Diyetisyen Yi\u011fit, ayn\u0131 zamanda uzayan a\u00e7l\u0131k s\u00fcresinin h\u00fccre onar\u0131m\u0131n\u0131 destekledi\u011fini ifade etti. Aral\u0131kl\u0131 orucun ya\u015fam tarz\u0131 haline getirilmemesi gerekti\u011fini de vurgulayarak, \u00f6\u011f\u00fcn saatlerinin yan\u0131nda \u00f6\u011f\u00fcn\u00fcn i\u00e7eri\u011fi, dengesi ve yeterlili\u011finin de \u00f6nemli oldu\u011fundan bahsetti ve aral\u0131kl\u0131 orucu de\u011ferlendirerek \u201cKilo kayb\u0131 a\u00e7\u0131s\u0131ndan d\u00fc\u015f\u00fcnecek olursak, \u00e7al\u0131\u015fmalar di\u011fer diyet modellerine g\u00f6re herhangi bir \u00fcst\u00fcnl\u00fc\u011f\u00fc olmad\u0131\u011f\u0131n\u0131 g\u00f6steriyor. Alt\u0131n\u0131 \u00e7izerek belirtmek isterim ki en iyi diyet hayat\u0131n\u0131za en iyi \u015fekilde adapte edebildi\u011finiz diyettir\u201d dedi.<\/p>\n\n\n\n

K\u00fclt\u00fcr\u00fcm\u00fcze en uygun diyet<\/strong><\/p>\n\n\n\n

Akdeniz diyetinin k\u00fclt\u00fcr\u00fcm\u00fcze \u00e7ok uygun bir diyet oldu\u011funu aktaran Yi\u011fit, sebze ve meyve a\u011f\u0131rl\u0131kl\u0131, zeytinya\u011f\u0131n\u0131n ba\u015f unsur oldu\u011fu, tam tah\u0131llara, kurubaklagillere ve ya\u011fl\u0131 tohumlara \u00f6nem veren, haftada en az 2 kere bal\u0131k t\u00fcketimi gerektiren, k\u0131rm\u0131z\u0131 et ve i\u015flenmi\u015f etlerin t\u00fcketimi s\u0131n\u0131rland\u0131ran Akdeniz diyetinin faydalar\u0131n\u0131 da s\u0131ralad\u0131. Buna ek olarak Akdeniz diyeti i\u00e7in \u201cPosa ve antioksidan i\u00e7eri\u011fi y\u00fcksek, kronik hastal\u0131lara kar\u015f\u0131 koruyucu, kan\u0131ta dayal\u0131 bir beslenme modeli olmas\u0131n\u0131n yan\u0131 s\u0131ra yeme k\u00fclt\u00fcr\u00fcn\u00fc destekleyici, yerel ve mevsimsel beslenmeyi vurgulayan, gezegen dostu bir beslenme bi\u00e7imi oldu\u011funu s\u00f6yleyebiliriz\u201d dedi.<\/p>\n\n\n\n

\u201cDiyet, sa\u011fl\u0131\u011f\u0131 korumak veya d\u00fczeltmek amac\u0131yla uygulanan bir beslenme d\u00fczeni demek\u201d<\/strong>    <\/p>\n\n\n\n

Yi\u011fit, kilo vermenin \u00f6nce kilo art\u0131\u015f\u0131na sebep olan sorunlar\u0131n tespitiyle ba\u015flanaca\u011f\u0131n\u0131 belirterek diyet yapman\u0131n amac\u0131n\u0131 anlatt\u0131. \u201cDiyet, sa\u011fl\u0131\u011f\u0131 korumak veya d\u00fczeltmek amac\u0131yla uygulanan bir beslenme d\u00fczeni demek. Kilo vermek istiyorsan\u0131z \u00f6ncelikle kilo art\u0131\u015f\u0131na sebep olan fakt\u00f6rleri d\u00fc\u015f\u00fcnmeli ve oradan ba\u015flamal\u0131s\u0131n\u0131z. Yanl\u0131\u015f beslenme al\u0131\u015fkanl\u0131klar\u0131, hareketsizlik, fazla fast food t\u00fcketimi, yetersiz uyku, ila\u00e7 kullan\u0131m\u0131, duygusal yeme gibi bir\u00e7ok etken var. As\u0131l problemi \u00e7\u00f6zmek yerine kolaya ka\u00e7anlar\u0131m\u0131z; zay\u0131flama \u00e7aylar\u0131, zay\u0131flama k\u00fcrleri kovalayanlar\u0131m\u0131z var. Bunlar\u0131n uzun vadede v\u00fccuda verdi\u011fi zararlar\u0131 biliyoruz. Kal\u0131c\u0131 bir \u015fekilde kilo vermek i\u00e7in bir uzman e\u015fli\u011finde ya\u015fam tarz\u0131na uygun, s\u00fcrd\u00fcr\u00fclebilir bir beslenme program\u0131n\u0131n takip edilmesi gerekiyor\u201d \u015feklinde konu\u015farak s\u00fcre\u00e7 hakk\u0131nda bilgi verdi.<\/p>\n\n\n\n

Metabolizmay\u0131 h\u0131zland\u0131rman\u0131n yolu kas k\u00fctlesini artt\u0131rmaktan ge\u00e7iyor<\/strong><\/p>\n\n\n\n

\u00a0\u201cMetabolizman\u0131n daha h\u0131zl\u0131 \u00e7al\u0131\u015fmas\u0131n\u0131 isteyen birinin ilk yapmas\u0131 gereken, k\u0131s\u0131tl\u0131 ve \u00e7ok d\u00fc\u015f\u00fck kalorili diyetlerden uzak durmak olmal\u0131. En etkili \u015fey nedir diye sorarsan\u0131z yeterli miktarda su i\u00e7mek ve kas k\u00fctlesini artt\u0131rmak olacakt\u0131r\u201d diyen Berrin Yi\u011fit, ayn\u0131 zamanda dengeli beslenme, kaliteli bir uyku ve stres y\u00f6netiminin de \u00f6nemli oldu\u011funu kaydederek dan\u0131\u015fanlar\u0131nda uygulad\u0131\u011f\u0131 y\u00f6ntemlerden baz\u0131 \u00f6rnekler verdi. \u201cDan\u0131\u015fanlar\u0131mda uygulad\u0131\u011f\u0131m ve etkisini g\u00f6rd\u00fc\u011f\u00fcm birka\u00e7 \u015fey daha var. Zerde\u00e7al, zencefil, k\u0131rm\u0131z\u0131 biber, karabiber, kekik, nane gibi baharatlar\u0131 yemeklere, \u00e7orbalara, yo\u011furtlara eklemek ve g\u00fcnde 2 kupa ye\u015fil \u00e7ay ve 1-2 fincan sade kahve t\u00fcketmek.\u201d diyerek ki\u015finin metabolizmas\u0131n\u0131 h\u0131zland\u0131rmak i\u00e7in verebilece\u011fi tavsiyelerden bahsetti.<\/p>\n\n\n\n

G\u00fc\u00e7l\u00fc ba\u011f\u0131\u015f\u0131kl\u0131k sistemi hakk\u0131nda konu\u015farak s\u00f6zlerine devam eden Yi\u011fit, ba\u011f\u0131\u015f\u0131kl\u0131k sistemini g\u00fc\u00e7lendiren \u00e7aylardan \u201cEkinezya, ku\u015fburnu, kara m\u00fcrver ve \u0131hlamur \u00e7aylar\u0131 benim \u00f6nerdiklerim aras\u0131nda. Bu \u00e7aylar\u0131n i\u00e7erisine ataca\u011f\u0131n\u0131z 1-2 dilim taze zencefil de destekleyici olacakt\u0131r\u201d diyerek bahsetti. Kendisine ait olan k\u0131\u015f \u00e7ay\u0131n\u0131n tarifini de veren Yi\u011fit \u201c Bir tutam ekinezya, bir tutam \u0131hlamur, portakal ve limon dilimleri, f\u0131nd\u0131k b\u00fcy\u00fckl\u00fc\u011f\u00fcnde taze zencefil ve 4-5 adet karanfili 300 ml s\u0131cak suda 5 dakika demledikten sonra t\u00fcketebilirsiniz. \u0130ste\u011finize g\u00f6re bir \u00e7ay ka\u015f\u0131\u011f\u0131 da bal ilavesi yapabilirsiniz\u201d diyerek s\u00f6zlerine son verdi.<\/p>\n","protected":false},"excerpt":{"rendered":"

Haber: Esmira \u0130man Edit\u00f6r: Ceren \u00d6zden K\u0131\u015f aylar\u0131nda diyet yapanlar\u0131n say\u0131s\u0131 artarken uzmanlar hedeflenen kiloya sa\u011fl\u0131kl\u0131 bir \u015fekilde ula\u015fman\u0131n m\u00fcmk\u00fcn oldu\u011funu dile getiriyor. Son y\u0131llarda g\u00fcndemde olan bir\u00e7ok diyet \u00e7e\u015fidi varken dikkat edilmesi gereken noktalar\u0131 diyetisyen Berrin Yi\u011fit \u0130stanbul \u00dcniversitesi Haber Merkezi\u2019ne anlatt\u0131. Uygulanan diyetlerin ba\u011f\u0131\u015f\u0131kl\u0131k sistemini ve v\u00fccut de\u011ferlerini etkiledi\u011fini, her diyetin kendi i\u00e7indeki […]<\/p>\n","protected":false},"author":14,"featured_media":21804,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jnews-multi-image_gallery":[],"jnews_single_post":{"subtitle":"","format":"standard","video":"","gallery":"","source_name":"","source_url":"","via_name":"","via_url":"","override_template":"0","override":[{"template":"1","single_blog_custom":"","parallax":"1","fullscreen":"1","layout":"double-sidebar","sidebar":"single-left","second_sidebar":"default-sidebar","sticky_sidebar":"1","share_position":"top","share_float_style":"share-monocrhome","show_share_counter":"1","show_view_counter":"1","show_featured":"1","show_post_meta":"1","show_post_author":"1","show_post_author_image":"1","show_post_date":"1","post_date_format":"default","post_date_format_custom":"Y\/m\/d","show_post_category":"1","show_post_reading_time":"0","post_reading_time_wpm":"300","show_zoom_button":"0","zoom_button_out_step":"2","zoom_button_in_step":"3","show_post_tag":"1","show_prev_next_post":"1","show_popup_post":"1","number_popup_post":"1","show_author_box":"0","show_post_related":"0","show_inline_post_related":"1"}],"override_image_size":"0","image_override":[{"single_post_thumbnail_size":"crop-500","single_post_gallery_size":"crop-500"}],"trending_post":"0","trending_post_position":"meta","trending_post_label":"Trending","sponsored_post":"0","sponsored_post_label":"Sponsored by","sponsored_post_name":"","sponsored_post_url":"","sponsored_post_logo_enable":"0","sponsored_post_logo":"","sponsored_post_desc":"","disable_ad":"0"},"jnews_primary_category":{"id":"","hide":""},"jnews_social_meta":{"fb_title":"","fb_description":"","fb_image":"","twitter_title":"","twitter_description":"","twitter_image":""},"jnews_override_counter":{"override_view_counter":"0","view_counter_number":"0","override_share_counter":"0","share_counter_number":"0","override_like_counter":"0","like_counter_number":"0","override_dislike_counter":"0","dislike_counter_number":"0"},"footnotes":""},"categories":[25,1,159,28,34,178,2085,32,35],"tags":[2750,2775,43,148,638,2546,637],"class_list":["post-21789","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-egitim","category-genel","category-sag-manset","category-istanbul","category-universite","category-fakultemizden","category-manset-haber","category-saglik","category-yasam","tag-beslenme","tag-diyet","tag-istanbul-universitesi","tag-istanbul-universitesi-iletisim-fakultesi","tag-saglik","tag-saglikli-yasam","tag-sagliklibeslenme"],"_links":{"self":[{"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/posts\/21789","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/comments?post=21789"}],"version-history":[{"count":0,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/posts\/21789\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/media\/21804"}],"wp:attachment":[{"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/media?parent=21789"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/categories?post=21789"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/iletim.istanbul.edu.tr\/index.php\/wp-json\/wp\/v2\/tags?post=21789"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}