Son d\u00f6nemde ad\u0131n\u0131 s\u0131kl\u0131kla duydu\u011fumuz aral\u0131kl\u0131 oru\u00e7, aral\u0131kl\u0131 a\u00e7l\u0131k veya zaman k\u0131s\u0131tl\u0131 beslenme nedir? S\u00f6ylendi\u011fi gibi \u00e7a\u011f\u0131m\u0131z\u0131n diyeti mi yoksa pop\u00fcler diyetlerden biri mi? Aral\u0131kl\u0131 oru\u00e7ta kilo vermenizin sebebi a\u00e7 kald\u0131\u011f\u0131n\u0131z saatler mi yoksa kalori k\u0131s\u0131tl\u0131 beslenmeniz mi? Sa\u011fl\u0131k yarar\u0131 sadece kilo kayb\u0131 m\u0131 yoksa hastal\u0131klar\u0131 iyile\u015ftirici etkisi var m\u0131?<\/p>\n\n\n\n
Aral\u0131kl\u0131 oru\u00e7 ad\u0131ndan da anla\u015f\u0131laca\u011f\u0131 \u00fczere, k\u0131s\u0131tl\u0131 zamanlarda beslenme \u00fczerine kurulu bir diyet \u015feklidir. Hangi besinleri, ne kadar yemeniz gerekti\u011finden \u00e7ok hangi zamanlarda yemeniz gerekti\u011fini baz alarak olu\u015fturulmu\u015ftur. Bu anlamda temelde \u00fc\u00e7 farkl\u0131 aral\u0131kl\u0131 oru\u00e7 modeli vard\u0131r; alternatif g\u00fcn aral\u0131kl\u0131 oru\u00e7, d\u00fczenlenmi\u015f aral\u0131kl\u0131 oru\u00e7 (5:2 y\u00f6ntemi) ve zaman k\u0131s\u0131tl\u0131 beslenme (16\/8 y\u00f6ntemi).<\/p>\n\n\n\n
ARALIKLI ORU\u00c7 T\u00dcRLER\u0130 NELERD\u0130R? D\u00fczenlenmi\u015f Aral\u0131kl\u0131 Oru\u00e7 (5:2 Y\u00f6ntemi), haftan\u0131n 5 g\u00fcn\u00fc normal bir diyetle, haftan\u0131n ard\u0131\u015f\u0131k olmayan 2 g\u00fcn\u00fcnde ise \u00e7ok d\u00fc\u015f\u00fck kaloride beslenmeniz gereken bir y\u00f6ntemdir. Oru\u00e7 tutma stratejisini hedefleyerek oru\u00e7 tutulan g\u00fcnlerde besin al\u0131m\u0131n\u0131 tamamen s\u0131n\u0131rland\u0131rmakta veya ihtiyac\u0131 olan enerjinin %25\u2019i kadar besin al\u0131m\u0131na izin vermektedir. D\u00fczenlenmi\u015f aral\u0131kl\u0131 oru\u00e7, esas\u0131nda enerji al\u0131m\u0131n\u0131 azaltarak a\u011f\u0131rl\u0131k kayb\u0131n\u0131 te\u015fvik etmektedir. Alternatif G\u00fcn Orucu, d\u00f6n\u00fc\u015f\u00fcml\u00fc olacak \u015fekilde bir g\u00fcn oru\u00e7 ve bir g\u00fcn beslenme g\u00fcn\u00fc olarak sabit bir d\u00f6ng\u00fc i\u00e7inde ger\u00e7ekle\u015ftirilir. Oru\u00e7 g\u00fcnlerinde kalorisiz i\u00e7ecekler d\u0131\u015f\u0131nda besin t\u00fcketimi olmaz, oru\u00e7 g\u00fcnleri d\u0131\u015f\u0131nda saat k\u0131s\u0131tlamas\u0131 olmaks\u0131z\u0131n normal beslenme d\u00fczenine devam edilir. Alternatif g\u00fcn orucu, kahvalt\u0131dan kahvalt\u0131ya, ak\u015fam yeme\u011finden di\u011fer ak\u015fam yeme\u011fine kadar oru\u00e7 tutmak gibi d\u00fc\u015f\u00fcn\u00fclebilir. 24 saat tam a\u00e7l\u0131k gerektirir. Zaman K\u0131s\u0131tl\u0131 Aral\u0131kl\u0131 Oru\u00e7, de\u011fi\u015fen ayd\u0131nl\u0131k ve karanl\u0131k ile g\u00fcnl\u00fck de\u011fi\u015fikliklerin \u00f6nderlik etti\u011fi sirkadiyen ritimler ba\u011flam\u0131nda ortaya \u00e7\u0131kan g\u00fcnl\u00fck bir oru\u00e7 tutma modelidir. Besin al\u0131m\u0131 g\u00fcnl\u00fck 8 saat veya daha az zamanla s\u0131n\u0131rland\u0131r\u0131larak, t\u00fcm enerji al\u0131m\u0131 kontrol alt\u0131na al\u0131n\u0131r ve geri kalan 16 saatte a\u00e7l\u0131k ger\u00e7ekle\u015ftirilmektedir. Ayr\u0131ca 15:9 diyeti, 15 saatte t\u00fcm enerji al\u0131m\u0131n\u0131n kontrol alt\u0131na al\u0131nd\u0131\u011f\u0131 ve geri kalan 9 saatte a\u00e7 kal\u0131nd\u0131\u011f\u0131 son ara\u015ft\u0131rmalarda da s\u0131kl\u0131kla kar\u015f\u0131m\u0131za \u00e7\u0131kmaktad\u0131r.<\/p>\n\n\n\n
En s\u0131k uygulananlar; 16 saat a\u00e7l\u0131k, 8 saat tokluk ve haftada iki kez 24 saatlik a\u00e7l\u0131k modelidir. Tokluk s\u00fcreleri boyunca istenilen \u015fekilde beslenilebilirken, a\u00e7l\u0131k s\u00fcreleri boyunca sadece kalorisiz i\u00e7ecekler t\u00fcketilebilir.<\/p>\n\n\n\n
ARALIKLI ORU\u00c7 SA\u011eLIKLI MIDIR, HERKES YAPAB\u0130L\u0130R M\u0130?<\/strong> Son d\u00f6nemde ad\u0131n\u0131 s\u0131kl\u0131kla duydu\u011fumuz aral\u0131kl\u0131 oru\u00e7, aral\u0131kl\u0131 a\u00e7l\u0131k veya zaman k\u0131s\u0131tl\u0131 beslenme nedir? S\u00f6ylendi\u011fi gibi \u00e7a\u011f\u0131m\u0131z\u0131n diyeti mi yoksa pop\u00fcler diyetlerden biri mi? Aral\u0131kl\u0131 oru\u00e7ta kilo vermenizin sebebi a\u00e7 kald\u0131\u011f\u0131n\u0131z saatler mi yoksa kalori k\u0131s\u0131tl\u0131 beslenmeniz mi? Sa\u011fl\u0131k yarar\u0131 sadece kilo kayb\u0131 m\u0131 yoksa hastal\u0131klar\u0131 iyile\u015ftirici etkisi var m\u0131? Aral\u0131kl\u0131 oru\u00e7 ad\u0131ndan da anla\u015f\u0131laca\u011f\u0131<\/p>\n","protected":false},"author":1,"featured_media":8654,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2,8],"tags":[],"class_list":["post-8653","post","type-post","status-publish","format-standard","has-post-thumbnail","category-diyet","category-saglik"],"_links":{"self":[{"href":"https:\/\/dytzehrakasikci.com\/blog\/wp-json\/wp\/v2\/posts\/8653","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dytzehrakasikci.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dytzehrakasikci.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dytzehrakasikci.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dytzehrakasikci.com\/blog\/wp-json\/wp\/v2\/comments?post=8653"}],"version-history":[{"count":1,"href":"https:\/\/dytzehrakasikci.com\/blog\/wp-json\/wp\/v2\/posts\/8653\/revisions"}],"predecessor-version":[{"id":8655,"href":"https:\/\/dytzehrakasikci.com\/blog\/wp-json\/wp\/v2\/posts\/8653\/revisions\/8655"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dytzehrakasikci.com\/blog\/wp-json\/wp\/v2\/media\/8654"}],"wp:attachment":[{"href":"https:\/\/dytzehrakasikci.com\/blog\/wp-json\/wp\/v2\/media?parent=8653"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dytzehrakasikci.com\/blog\/wp-json\/wp\/v2\/categories?post=8653"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dytzehrakasikci.com\/blog\/wp-json\/wp\/v2\/tags?post=8653"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Yap\u0131lan bir\u00e7ok ara\u015ft\u0131rmada, bu diyet modeli uyguland\u0131\u011f\u0131 zaman total enerji al\u0131m\u0131, bel \u00e7evresi, kan bas\u0131nc\u0131, trigliseridler ve y\u00fcksek yo\u011funluklu lipoprotein (HDL) kolesterolde olumlu geli\u015fmeler sa\u011fland\u0131\u011f\u0131; kalp hastal\u0131\u011f\u0131, ins\u00fclin direnci, tip 2 diyabet, kanser gibi bir\u00e7ok hastal\u0131\u011fa kar\u015f\u0131 korunmaya yard\u0131mc\u0131 olabilece\u011fi \u00f6ne s\u00fcr\u00fcl\u00fcyor. Peki \u015funu hi\u00e7 d\u00fc\u015f\u00fcnd\u00fcn\u00fcz m\u00fc, bu korunma nas\u0131l olabiliyor? A\u00e7 kal\u0131nan saatlerde v\u00fccudunuz farkl\u0131 maddeler \u00fcretip sizi korumaya m\u0131 al\u0131yor yoksa do\u011fal olarak kaloriden k\u0131st\u0131\u011f\u0131n\u0131z ve kilo verdi\u011finiz i\u00e7in mi v\u00fccudunuz bu hastal\u0131klardan korunuyor?
Asl\u0131nda t\u00fcm bu yararlar do\u011fal olarak kalori k\u0131s\u0131tlad\u0131\u011f\u0131n\u0131z ve kilo kaybetti\u011finiz i\u00e7in. V\u00fccudunuz fazla olan kiloyu verdik\u00e7e, \u00f6zellikle bel \u00e7evreniz inceldik\u00e7e; ins\u00fclin direnci, hiperlipidemi, y\u00fcksek kan bas\u0131nc\u0131 gibi de\u011ferler normal aral\u0131\u011fa gelir ve bunun sonucu olarak da bir\u00e7ok hastal\u0131\u011f\u0131n \u00f6n\u00fcne ge\u00e7ilmi\u015f olur.
Sa\u011fl\u0131\u011fa faydas\u0131 yads\u0131namaz bir ger\u00e7ek ancak herkes i\u00e7in uygun bir diyet modeli de\u011fildir. \u00d6zellikle yetersiz beslenen, besin eksikli\u011fi olan ki\u015filer, yeme bozuklu\u011fu \u00f6yk\u00fcs\u00fc olan ki\u015filer, Tip 1 diyabet hastalar\u0131, kan \u015fekeri seviyelerinde s\u0131k s\u0131k d\u00fc\u015f\u00fc\u015f ya\u015fayan ki\u015filer, hipotansiyon hastalar\u0131 veya s\u0131k s\u0131k tansiyon d\u00fc\u015f\u00fckl\u00fc\u011f\u00fc ya\u015fayan ki\u015filer, hamile ve emzikliler i\u00e7in uygun bir diyet modeli de\u011fildir. Sa\u011fl\u0131kl\u0131 dahi olsan\u0131z e\u011fer aral\u0131kl\u0131 oruca uyum sa\u011flayam\u0131yor, kendinizi daha sa\u011fl\u0131kl\u0131 hissetmiyorsan\u0131z aral\u0131kl\u0131 oru\u00e7 size uygun bir diyet modelidir diyemeyiz. Unutmamal\u0131y\u0131z ki en sa\u011fl\u0131kl\u0131 diyet s\u00fcrd\u00fcrebildi\u011finiz diyettir.<\/p>\n","protected":false},"excerpt":{"rendered":"