{"id":19449,"date":"2024-11-29T16:39:34","date_gmt":"2024-11-29T15:39:34","guid":{"rendered":"https:\/\/mariolab.hr\/aralikli-oruc-ve-kilo-verme\/"},"modified":"2025-11-26T16:41:00","modified_gmt":"2025-11-26T15:41:00","slug":"aralikli-oruc-ve-kilo-verme","status":"publish","type":"post","link":"https:\/\/mariolab.hr\/tr\/aralikli-oruc-ve-kilo-verme\/","title":{"rendered":"Aral\u0131kl\u0131 oru\u00e7 ve kilo verme"},"content":{"rendered":"\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"Can Intermittent Fasting REALLY Improve Your Health?\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/qPncWPm_x1c?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h2 class=\"wp-block-heading\">K\u0130Lo VERME \u0130\u00c7\u0130N M\u00dcKEMMEL ALACI<\/h2>\n\n<p><strong>Aral\u0131kl\u0131 oru\u00e7 sa\u011fl\u0131kl\u0131 kilo kayb\u0131n\u0131 nas\u0131l te\u015fvik eder?  <\/strong><\/p>\n\n<p>Bu soru, g\u00fcn\u00fcm\u00fcz\u00fcn obezite ve kilo sorunlar\u0131 d\u00fcnyas\u0131nda vazge\u00e7ilmez hale geldi. Bir\u00e7ok moda diyet k\u0131sa \u00f6m\u00fcrl\u00fc ve ba\u015far\u0131s\u0131z olsa da, aral\u0131kl\u0131 oru\u00e7 sa\u011fl\u0131kl\u0131 bir kiloyu korumak i\u00e7in kal\u0131c\u0131 bir \u00e7\u00f6z\u00fcm sunar. Hepimiz fazla kilolu olman\u0131n sa\u011fl\u0131\u011f\u0131m\u0131za ne kadar zararl\u0131 oldu\u011funun ve b\u00fcy\u00fck bir obezite salg\u0131n\u0131n devam etti\u011finin fark\u0131nday\u0131z. Obezite ma\u011fdurlar\u0131 genellikle orta ya\u015fl\u0131 ve ya\u015fl\u0131 ki\u015filerdir. Ger\u00e7ek\u00e7i olal\u0131m, v\u00fccudumuz ya\u015fla de\u011fi\u015fir. K\u0131rk ya\u015f\u0131ndan sonra kilo almak \u00e7ok daha kolayla\u015f\u0131rken, biriken kilogramlar\u0131 vermek giderek zorla\u015f\u0131r. Yine, fazla kilolu olmak diyabet, y\u00fcksek tansiyon, kalp krizi ve felme, artrit ve bir\u00e7ok ba\u015fka hastal\u0131k riskini \u00f6nemli \u00f6l\u00e7\u00fcde art\u0131r\u0131r.      <\/p>\n\n<p>\u00c7o\u011fu zaman fiziksel olarak aktif olmaya \u00e7al\u0131\u015f\u0131r\u0131z, ne ve ne kadar yedi\u011fimize dikkat ederiz ve biriken kilogramlar h\u00e2l\u00e2 orada kal\u0131r. Kilo verememizin ba\u015fl\u0131ca nedenlerinden biri, hormonlar\u0131n i\u015findeki dengesizliktir. Hormonal dengesizlikler kas kayb\u0131n\u0131 ve kolay kilo al\u0131m\u0131n\u0131 etkiler. Ancak her \u015fey o kadar siyah de\u011fil, iyi haberler de var. Bu durumda, aral\u0131kl\u0131 oru\u00e7 da \u00f6nemli \u00f6l\u00e7\u00fcde yard\u0131mc\u0131 olur. A\u00e7l\u0131k ve tokluk hormonlar\u0131n\u0131n iki ana hormonu olan ghrelin ve leptinin, oru\u00e7 tuttu\u011fumuzda \u00e7ok daha iyi \u00e7al\u0131\u015ft\u0131\u011f\u0131 bilinmektedir. Bunu kendi deneyimime dayanarak s\u00f6yl\u00fcyorum.      <\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"ISPREKIDANI POST - najva\u017enije informacije koje trebate znati!\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/OmFo-2xczkY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<p>G\u00fcnl\u00fck oru\u00e7 kullanmaya ba\u015flamadan \u00f6nce, \u00e7o\u011fumuz gibi g\u00fcnde birka\u00e7 kez d\u00fczenli olarak a\u00e7 oluyordum. Oru\u00e7un fark etti\u011fim ilk faydalar\u0131ndan biri a\u00e7l\u0131\u011f\u0131n azalmas\u0131yd\u0131. D\u00fczenli oru\u00e7 tutmaya ba\u015flad\u0131\u011f\u0131n\u0131zda, \u00e7ok daha az a\u00e7 hissedeceksiniz. Neden b\u00f6yle? D\u00fc\u015f\u00fcn\u00fcnce, asl\u0131nda uyku s\u0131ras\u0131nda oru\u00e7 tutar\u0131z. Leptin, doygunluk hormonu, uyurken artar. Bu anlarda beyin v\u00fccuda daha az enerji kullanmas\u0131n\u0131 i\u015faret eder. Uyand\u0131\u011f\u0131m\u0131zda leptin azal\u0131r ve a\u00e7l\u0131\u011fa neden olan ghrelin hormonu artar. Kalk\u0131p kahvalt\u0131 yapmak istiyoruz, de\u011fil mi? Yanl\u0131\u015f! Oru\u00e7 tuttu\u011funuzda tam tersi bir s\u00fcre\u00e7 ger\u00e7ekle\u015fir. Uyand\u0131\u011f\u0131n\u0131zda leptin h\u00e2l\u00e2 y\u00fcksek konsantrasyonda olur ve a\u00e7 hissetmezsiniz. A\u00e7l\u0131k sand\u0131\u011f\u0131m\u0131z \u015fey asl\u0131nda sadece k\u00f6kle\u015fmi\u015f bir al\u0131\u015fkanl\u0131kt\u0131r. G\u00fcnde en az \u00fc\u00e7 \u00f6\u011f\u00fcn yemeye al\u0131\u015fk\u0131n\u0131z, bunlar\u0131n ilki, kahvalt\u0131 oluyor.             <\/p>\n\n<p>Ben \u015fahsen hi\u00e7 kahvalt\u0131 yapmaz. Haftan\u0131n \u00e7o\u011funda g\u00fcnde bir iki \u00f6\u011f\u00fcn yiyorum ve bu \u015fekilde v\u00fccudum m\u00fckemmel \u00e7al\u0131\u015f\u0131yor. Ger\u00e7ekte, kahvalt\u0131 atlamas\u0131 en kolay olan\u0131d\u0131r, \u00e7\u00fcnk\u00fc sabah erken oru\u00e7 s\u0131ras\u0131nda \u00f6\u011fle veya ak\u015fam kadar a\u00e7 hissetmemiz daha az olur. Ghrelin ve leptin fonksiyonundaki dengesizlikin i\u015ftah\u0131n artmas\u0131na, a\u00e7l\u0131k, yava\u015f metabolizmaya ve duygusal a\u015f\u0131r\u0131 yeme ile sonu\u00e7land\u0131\u011f\u0131n\u0131 anlamak \u00e7ok \u00f6nemlidir.   <\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"\u0160to se doga\u0111a TIJELU ako svaki dan POSTITE 16 SATI?\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/tRei89DHCb0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<h2 class=\"wp-block-heading\">Aral\u0131kl\u0131 oru\u00e7 sa\u011fl\u0131kl\u0131 kilo verme i\u00e7in neden etkilidir?<\/h2>\n\n<p><br\/>\u0130\u015fte aral\u0131kl\u0131 oru\u00e7un sa\u011fl\u0131kl\u0131 kilo verme i\u00e7in etkili olmas\u0131n\u0131n baz\u0131 nedenleri: Aral\u0131kl\u0131 oru\u00e7, v\u00fccudun enerji kullan\u0131m\u0131n\u0131 de\u011fi\u015ftirir. Oru\u00e7 s\u0131ras\u0131nda v\u00fccuttaki ins\u00fclin seviyeleri d\u00fc\u015fer ve v\u00fccut depolanm\u0131\u015f ya\u011f\u0131 enerji kayna\u011f\u0131 olarak kullanmaya ba\u015flar. Yiyecekten kalori almaya eri\u015fimi olmad\u0131\u011f\u0131nda, v\u00fccut enerji kayna\u011f\u0131 olarak ya\u011fa y\u00f6nelir ve bu da kilo kayb\u0131na yol a\u00e7ar. Metabolizmay\u0131 h\u0131zland\u0131r\u0131r. Aral\u0131kl\u0131 oru\u00e7, v\u00fccudun ins\u00fcline kar\u015f\u0131 daha hassas hale gelmesiyle daha iyi bir metabolizmay\u0131 te\u015fvik eder ve bu da enerjinin daha iyi kullan\u0131lmas\u0131na yard\u0131mc\u0131 olur. Daha az yersek, v\u00fccut yiyecekleri sindirmek i\u00e7in daha az enerji harcar, bu da v\u00fccuttaki di\u011fer s\u00fcre\u00e7ler i\u00e7in daha fazla enerji kal\u0131r.     <\/p>\n\n<p><strong>Kalori al\u0131m\u0131n\u0131 azalt\u0131r<\/strong><\/p>\n\n<p>  Aral\u0131kl\u0131 oru\u00e7, toplam kalori al\u0131m\u0131n\u0131 azalt\u0131r \u00e7\u00fcnk\u00fc yeme s\u00fcremizi k\u0131salt\u0131r. Bu, kilo vermek i\u00e7in gereken kalori a\u00e7\u0131\u011f\u0131n\u0131 olu\u015fturmaya yard\u0131mc\u0131 olabilir.   <\/p>\n\n<p><strong>\u0130\u015ftah\u0131 d\u00fczenleyen hormonlara duyarl\u0131l\u0131\u011f\u0131 art\u0131r\u0131r<\/strong><\/p>\n\n<p>Aral\u0131kl\u0131 oru\u00e7, i\u015ftah\u0131n d\u00fczenlenmesinde \u00f6nemli rol oynayan leptin ve ghrelin gibi hormonlara duyarl\u0131l\u0131\u011f\u0131 art\u0131rmaya yard\u0131mc\u0131 olabilir. Bu hormonlara kar\u015f\u0131 daha hassas oldu\u011fumuzda, tokluk hissini daha kolay fark ederiz ve a\u015f\u0131r\u0131 yemeyi azalt\u0131r\u0131z. Ya\u011f dokusunun yanmas\u0131n\u0131 te\u015fvik eder. Karaci\u011ferdeki glikojen depolar\u0131 t\u00fckendi\u011fi i\u00e7in aral\u0131kl\u0131 oru\u00e7 s\u0131ras\u0131nda v\u00fccut ya\u011f yakmaya ba\u015flar. Ya\u011f enerji kayna\u011f\u0131 olarak kullan\u0131ld\u0131\u011f\u0131nda, v\u00fccut ya\u011f\u0131 kaybedilir. Oru\u00e7un sizi yorgun ve huysuz yapaca\u011f\u0131 gibi g\u00f6r\u00fcnse de, aral\u0131kl\u0131 oru\u00e7 uygulayanlar oru\u00e7 s\u0131ras\u0131nda artan enerji ve daha iyi bir ruh hali ya\u015fad\u0131klar\u0131n\u0131 bildirirler.     <\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"&quot;Isprekidani post&quot;-vodi\u010d za po\u010detnike\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/ppNMCwv8EUU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<p><strong>V\u00fccuttaki iltihab\u0131 azalt\u0131r<\/strong><\/p>\n\n<p>Aral\u0131kl\u0131 oru\u00e7, obezite ve di\u011fer sa\u011fl\u0131k sorunlar\u0131na katk\u0131da bulunabilecek iltihap s\u00fcre\u00e7lerini azalt\u0131r. Ayr\u0131ca i\u015ftah\u0131 d\u00fczenlemeye ve yeme al\u0131\u015fkanl\u0131klar\u0131n\u0131 kontrol etmeye yard\u0131mc\u0131 olur. \u00c7ok basit! Aral\u0131kl\u0131 oru\u00e7 uzun vadede s\u00fcrd\u00fcr\u00fclmesi kolayd\u0131r, bu da onu s\u00fcrd\u00fcr\u00fclebilir k\u0131lar; di\u011fer bir\u00e7ok diyetin aksine kat\u0131 k\u0131s\u0131tlamalar gerektirir.     <\/p>\n\n<p>Aral\u0131kl\u0131 oru\u00e7, h\u0131zl\u0131 sonu\u00e7lar vaat eden ba\u015fka bir moda diyet de\u011fil, ayn\u0131 zamanda kilo vermeyi te\u015fvik eden ve genel sa\u011fl\u0131\u011f\u0131 iyile\u015ftiren sa\u011fl\u0131kl\u0131 ve s\u00fcrd\u00fcr\u00fclebilir bir beslenme yakla\u015f\u0131m\u0131d\u0131r. Enerji harcamalar\u0131ndaki de\u011fi\u015fiklikler, metabolizmay\u0131 iyile\u015ftirmek, kalori al\u0131m\u0131n\u0131 azaltmak ve ya\u011f yak\u0131m\u0131 te\u015fvik etmek yoluyla aral\u0131kl\u0131 oru\u00e7, sa\u011fl\u0131kl\u0131 bir kiloya ula\u015fman\u0131n ve koruman\u0131n etkili bir yoludur. Yukar\u0131daki t\u00fcm faydalar\u0131n yan\u0131 s\u0131ra, aral\u0131kl\u0131 oru\u00e7 genel iyili\u011finizi iyile\u015ftirerek daha iyi sa\u011fl\u0131\u011f\u0131n\u0131za ve kilo verme hedeflerinize ula\u015fman\u0131zda uzun vadeli ba\u015far\u0131ya katk\u0131da bulunabilir. Unutmay\u0131n, sa\u011fl\u0131kl\u0131 bir ya\u015fam tarz\u0131 s\u00fcrd\u00fcr\u00fclebilir de\u011fi\u015fimin yoludur ve aral\u0131kl\u0131 oru\u00e7, her zaman hayal etti\u011finiz kilo ve iyilik sa\u011fl\u0131\u011f\u0131na ula\u015fman\u0131n anahtar\u0131 olabilir.   <\/p>\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"wpbf-responsive-embed\"><iframe title=\"OPASNOST! Tko ne smije prakticirati isprekidani post?\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/451h-2-EgNc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n<p>\u23e9T\u00fcm bunlar ve binlerce di\u011fer video ve beslenme ile do\u011fal \u00e7\u00f6z\u00fcmler \u00fczerine uzman makaleleri mariolab.hr web sitesinde mevcut!<br\/>\ud83d\udd14Mariolab YouTube kanal\u0131na abone olun (https:\/\/www.youtube.com\/@marioLAB)<br\/>Ve her g\u00fcn beslenme ve do\u011fal \u00e7\u00f6z\u00fcmlerle ilgili en g\u00fcncel bilgiler \u00fccretsiz olarak bilgilendirileceksiniz!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>K\u0130Lo VERME \u0130\u00c7\u0130N M\u00dcKEMMEL ALACI Aral\u0131kl\u0131 oru\u00e7 sa\u011fl\u0131kl\u0131 kilo kayb\u0131n\u0131 nas\u0131l te\u015fvik eder? Bu soru, g\u00fcn\u00fcm\u00fcz\u00fcn obezite ve kilo sorunlar\u0131 d\u00fcnyas\u0131nda vazge\u00e7ilmez hale geldi. Bir\u00e7ok moda diyet k\u0131sa \u00f6m\u00fcrl\u00fc ve ba\u015far\u0131s\u0131z olsa da, aral\u0131kl\u0131 oru\u00e7 sa\u011fl\u0131kl\u0131 bir kiloyu korumak i\u00e7in kal\u0131c\u0131 bir \u00e7\u00f6z\u00fcm sunar. Hepimiz fazla kilolu olman\u0131n sa\u011fl\u0131\u011f\u0131m\u0131za ne kadar zararl\u0131 oldu\u011funun ve b\u00fcy\u00fck [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":19450,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","footnotes":""},"categories":[2819,3015,4784],"tags":[5011,4667,5010],"class_list":["post-19449","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-aralikli-oruc","category-beslenme","category-saglikli-kilo-kaybi","tag-intermittentfasting","tag-isprekidanipost","tag-weightloss","wpbf-post"],"_links":{"self":[{"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/posts\/19449","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/comments?post=19449"}],"version-history":[{"count":0,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/posts\/19449\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/media\/19450"}],"wp:attachment":[{"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/media?parent=19449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/categories?post=19449"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mariolab.hr\/tr\/wp-json\/wp\/v2\/tags?post=19449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}