{"id":19756,"date":"2019-08-29T07:49:39","date_gmt":"2019-08-29T07:49:39","guid":{"rendered":"https:\/\/kesfet.hepsiburada.com\/?p=13212"},"modified":"2019-08-29T07:49:39","modified_gmt":"2019-08-29T07:49:39","slug":"sirkadiyen-diyet-biyolojik-ritmine-ayak-uydur","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/sirkadiyen-diyet-biyolojik-ritmine-ayak-uydur\/","title":{"rendered":"Sirkadiyen diyet: Biyolojik ritmine ayak uydur"},"content":{"rendered":"<p><strong><em>Son zamanlarda ad\u0131n\u0131 s\u0131k\u00e7a duydu\u011fumuz, diyetten ziyade bir sa\u011fl\u0131kl\u0131 ya\u015fam anlay\u0131\u015f\u0131 olarak yorumlanan sirkadiyen diyet, \u201cne\u201d yememiz gerekti\u011finden \u00e7ok \u201cne zaman\u201d yememiz gerekti\u011fine odaklan\u0131yor.<\/em><\/strong><\/p>\n<p>Beslenme konusuyla ilgilenen bilim insanlar\u0131 uzun s\u00fcredir en uygun ve en <a href=\"https:\/\/www.hepsiburada.com\/mutfak-gerecleri-c-22500\">sa\u011fl\u0131kl\u0131 diyetin<\/a> nas\u0131l olmas\u0131 gerekti\u011fi \u00fczerine kafa yoruyor. Son gelinen noktada yap\u0131lan ara\u015ft\u0131rmalar, sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in sadece ne yedi\u011fimizin de\u011fil bunlar\u0131 g\u00fcn\u00fcn hangi saatlerinde yedi\u011fimizin de kritik \u00f6nemi oldu\u011funu g\u00f6steriyor. <strong>\u00a0<\/strong><\/p>\n<h4><strong>Sirkadiyen ritim nedir?<\/strong><\/h4>\n<p><a href=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-1066251652.jpg\"><img decoding=\"async\" class=\"aligncenter size-medium wp-image-13221 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-1066251652-800x533.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/a><\/p>\n<p>Sirkadiyen ritim, bir canl\u0131n\u0131n 24 saat i\u00e7inde g\u00fcne\u015f \u0131\u015f\u0131nlar\u0131na uyumlu olarak g\u00f6sterdi\u011fi biyolojik ritmi anlatmak i\u00e7in kullan\u0131lan bir kavram. T\u00fcm organlar\u0131m\u0131z, g\u00fcn i\u00e7inde bu biyolojik ritme g\u00f6re hareket ediyor. \u00d6rne\u011fin pankreas, g\u00fcn boyunca kan \u015fekeri seviyemizi d\u00fczenleyen ins\u00fclin hormonunu \u00fcretiyor ve b\u00f6ylece v\u00fccudun temel yak\u0131t\u0131 olan glukozun kullan\u0131lmas\u0131n\u0131, enerjiye d\u00f6n\u00fc\u015ft\u00fcr\u00fclmesini sa\u011fl\u0131yor. V\u00fccut ihtiyac\u0131n\u0131n \u00fczerinde t\u00fcketilen \u015fekerli yiyecekler ise ya\u011f olarak depolan\u0131yor. Pankreas, ins\u00fclin hormonunu organlar\u0131m\u0131z\u0131n enerjiye ihtiya\u00e7 duydu\u011fu g\u00fcnd\u00fcz saatlerinde art\u0131r\u0131rken, gece yani enerji ihtiyac\u0131n\u0131n d\u00fc\u015ft\u00fc\u011f\u00fc uyku saatlerinde azalt\u0131yor. Pankreas d\u0131\u015f\u0131nda beyin, b\u00f6brekler ve karaci\u011fer gibi di\u011fer organlar\u0131m\u0131z\u0131n da bir biyolojik ritmi var. Organlar\u0131m\u0131z\u0131n bu g\u00fcnl\u00fck ritimleri DNA\u2019m\u0131zda programlanm\u0131\u015f durumda.<strong>\u00a0<\/strong><\/p>\n<h4><strong>\u201cYemek geldi\u011fine g\u00f6re h\u00e2l\u00e2 g\u00fcnd\u00fcz\u201d<\/strong><\/h4>\n<p><a href=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-904079866.jpg\"><img decoding=\"async\" class=\"aligncenter size-medium wp-image-13218 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-904079866-800x529.jpg\" alt=\"\" width=\"800\" height=\"529\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/529;\" \/><\/a><\/p>\n<p>Beynimiz, g\u00fcne\u015fin \u00e7ekildi\u011fi saatlerde v\u00fccudumuzu uykuya haz\u0131rlamak i\u00e7in melatonin hormonu salg\u0131l\u0131yor. \u00d6zellikle saat 21:00\u2019den sonra stres hormonlar\u0131n\u0131n seviyesi azal\u0131yor, sindirim sistemi yava\u015fl\u0131yor, tansiyon, nab\u0131z ve v\u00fccut \u0131s\u0131s\u0131 d\u00fc\u015f\u00fcyor. H\u00fccrelerin kendini yenilemesini ve onarmas\u0131n\u0131 sa\u011flayan b\u00fcy\u00fcme hormonunun faaliyeti artmaya ba\u015fl\u0131yor. B\u00fcy\u00fcme hormonu ayr\u0131ca ya\u011flar\u0131 eritip kaslar\u0131n geli\u015fmesine de yard\u0131mc\u0131 oluyor. Gece ge\u00e7 saatlerde yemek yemekse v\u00fccuda yanl\u0131\u015f bir sinyal g\u00f6nderiyor: \u201cYemek geldi\u011fine g\u00f6re h\u00e2l\u00e2 g\u00fcnd\u00fcz\u201d. Bu durumda beyin melatonin hormonu salg\u0131lamad\u0131\u011f\u0131 i\u00e7in uyku bozukluklar\u0131 ya\u015famaya ba\u015fl\u0131yoruz, biyolojik ritmimiz iyice bozuluyor ve h\u00fccrelerimiz kendini yenileyemiyor. Daha yorgun uyan\u0131yor, daha h\u0131zl\u0131 ya\u015flan\u0131yor, kilo al\u0131yoruz.<\/p>\n<h4><strong>Kahvalt\u0131da kral, ak\u015fam yeme\u011finde fakir olun<\/strong><\/h4>\n<p><a href=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-516758452.jpg\"><img decoding=\"async\" class=\"aligncenter size-medium wp-image-13216 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-516758452-800x532.jpg\" alt=\"\" width=\"800\" height=\"532\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/532;\" \/><\/a><\/p>\n<p>Beslenmemizi ve uykumuzu insan metabolizmas\u0131n\u0131n g\u00fcnl\u00fck ritmine uygun \u015fekilde d\u00fczenledi\u011fimizde v\u00fccudumuz \u00e7ok daha sa\u011fl\u0131kl\u0131 \u00e7al\u0131\u015f\u0131yor. Bu ritmi bozdu\u011fumuzda, \u00f6rne\u011fin biyolojik saatimizin bizi uykuya \u00e7a\u011f\u0131rd\u0131\u011f\u0131 ge\u00e7 saatlerde s\u00fcrekli olarak yemek yedi\u011fimizde, metabolizmam\u0131z yava\u015flad\u0131\u011f\u0131, hormonlar\u0131m\u0131z sindirime de\u011fil uykuya haz\u0131rland\u0131\u011f\u0131 i\u00e7in v\u00fccudumuz besinleri enerjiye d\u00f6n\u00fc\u015ft\u00fcrmek yerine ya\u011f olarak depolamay\u0131 se\u00e7iyor. Bu da kilo almam\u0131za neden oluyor. Kan \u015fekeri kontrol\u00fcn\u00fcn en iyi oldu\u011fu sabah saatlerinde daha fazla kalori yak\u0131yor ve yiyecekleri daha iyi sindiriyoruz. Bu nedenle bilim insanlar\u0131, g\u00fcnl\u00fck kalori ihtiyac\u0131n\u0131 kar\u015f\u0131lad\u0131\u011f\u0131m\u0131z yiyeceklerin b\u00fcy\u00fck b\u00f6l\u00fcm\u00fcn\u00fc g\u00fcn\u00fcn erken saatlerinde t\u00fcketmenin sa\u011fl\u0131\u011f\u0131m\u0131z i\u00e7in \u00e7ok daha iyi oldu\u011funu s\u00f6yl\u00fcyor.<strong>\u00a0<\/strong><\/p>\n<h4><strong>Sirkadiyen ritme g\u00f6re beslenme <\/strong><\/h4>\n<p><a href=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-618975944.jpg\"><img decoding=\"async\" class=\"aligncenter size-medium wp-image-13217 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-618975944-800x530.jpg\" alt=\"\" width=\"800\" height=\"530\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/530;\" \/><\/a><\/p>\n<h4><strong>Sabah<\/strong><\/h4>\n<p>Sabah erken saatlerde uyanmaya \u00e7al\u0131\u015f\u0131n, telefon gibi elektronik aletlerin yapay \u0131\u015f\u0131\u011f\u0131na maruz kalmadan \u00f6nce ilk i\u015f pencerenizi a\u00e7\u0131p bir dakika boyunca g\u00fcne\u015f \u0131\u015f\u0131nlar\u0131n\u0131n direkt y\u00fcz\u00fcn\u00fcze temas etmesine izin verin. B\u00f6ylece t\u00fcm gece dinlenmi\u015f, a\u00e7 kalm\u0131\u015f, temizlenmi\u015f ve canlanm\u0131\u015f v\u00fccut, g\u00fcn\u00fcn ba\u015flad\u0131\u011f\u0131 sinyalini alacak ve sirkadiyen ritim i\u015flemeye ba\u015flayacakt\u0131r.<\/p>\n<p><a href=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-912476200.jpg\"><img decoding=\"async\" class=\"aligncenter size-medium wp-image-13219 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-912476200-800x533.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/a><\/p>\n<p>V\u00fccudun enerjiye ihtiya\u00e7 duydu\u011fu sabah saatlerinde g\u00fcne iyi bir kahvalt\u0131yla ba\u015flay\u0131n. Az ya\u011fl\u0131 peynir, zeytin, yumurta, bal, portakal suyu, salatal\u0131k, domates, maydanoz, nane, avokado, kuruyemi\u015f ve kuru meyve gibi g\u0131dalarla zenginle\u015ftirilmi\u015f doyurucu bir kahvalt\u0131 sizi g\u00fcne haz\u0131rlar.<strong>\u00a0<\/strong><\/p>\n<h4><strong>\u00d6\u011fle <\/strong><\/h4>\n<p><a href=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-173696063.jpg\"><img decoding=\"async\" class=\"aligncenter size-medium wp-image-13213 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-173696063-800x533.jpg\" alt=\"\" width=\"800\" height=\"533\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/533;\" \/><\/a><\/p>\n<p>\u00d6\u011fle saatlerinde metabolizma halen h\u0131zl\u0131 \u00e7al\u0131\u015fmaya devam eder ama sindirim, sabah saatleri kadar kolay olmaz. V\u00fccudun sindirim i\u00e7in daha uzun s\u00fcreye ihtiya\u00e7 duydu\u011fu saatlerdir bunlar. G\u00fcn\u00fcn devam\u0131nda v\u00fccudun enerji ihtiyac\u0131n\u0131 kar\u015f\u0131layacak, uzun s\u00fcre tok tutacak ama sabah kahvalt\u0131s\u0131na g\u00f6re hazm\u0131 daha kolay protein a\u011f\u0131rl\u0131kl\u0131 yiyecekler t\u00fcketmeye \u00e7al\u0131\u015f\u0131n. Bal\u0131k, beyaz ya da k\u0131rm\u0131z\u0131 et, yan\u0131nda bulgur ya da esmer pirin\u00e7 gibi glisemik indeksi d\u00fc\u015f\u00fck karbonhidratlar ve salata iyi bir \u00f6\u011f\u00fcn olu\u015ftururlar.<\/p>\n<h4><strong>Ak\u015fam<\/strong><\/h4>\n<p><a href=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-514417902.jpg\"><img decoding=\"async\" class=\"aligncenter size-medium wp-image-13215 lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2019\/08\/iStock-514417902-800x684.jpg\" alt=\"\" width=\"800\" height=\"684\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 800px; --smush-placeholder-aspect-ratio: 800\/684;\" \/><\/a><\/p>\n<p>Saat 18:00 gibi metabolizma yava\u015flamaya ba\u015flar. Bu nedenle 18:00 ak\u015fam yeme\u011fi i\u00e7in ideal saattir. Sirkadiyen ritminizi bozmamak ad\u0131na, bu saatten sonra a\u011f\u0131r yemekler t\u00fcketmemeye ve gece at\u0131\u015ft\u0131rmalar\u0131ndan uzak durmaya \u00f6zen g\u00f6sterin. Ak\u015fam yeme\u011finde \u00e7orba, salata, sebze yemekleri gibi hafif ve sindirimi kolay yiyecekleri tercih ederseniz haz\u0131ms\u0131zl\u0131k ya\u015famayaca\u011f\u0131n\u0131z gibi gece \u00e7ok daha rahat uyursunuz.<\/p>\n<p>Sirkadiyen diyetle ilgili daha fazla bilgi edinmek i\u00e7in <a href=\"https:\/\/www.youtube.com\/watch?v=ptW8_8TF8BU\">Hepsiburada Youtube<\/a> kanal\u0131 HepsiTV&#8217;ye bekleriz.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Son zamanlarda ad\u0131n\u0131 s\u0131k\u00e7a duydu\u011fumuz, diyetten ziyade bir sa\u011fl\u0131kl\u0131 ya\u015fam anlay\u0131\u015f\u0131 olarak yorumlanan sirkadiyen diyet, \u201cne\u201d yememiz gerekti\u011finden \u00e7ok \u201cne [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":13214,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[153],"tags":[355,432,433,434],"class_list":["post-19756","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guzellik-bakim","tag-beslenme","tag-diyet","tag-saglik","tag-sirkadiyen"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sirkadiyen diyet: Biyolojik ritmine ayak uydur - Hayatburada<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.hepsiburada.com\/hayatburada\/sirkadiyen-diyet-biyolojik-ritmine-ayak-uydur\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sirkadiyen diyet: Biyolojik ritmine ayak uydur\" \/>\n<meta property=\"og:description\" content=\"Son zamanlarda ad\u0131n\u0131 s\u0131k\u00e7a duydu\u011fumuz, diyetten ziyade bir sa\u011fl\u0131kl\u0131 ya\u015fam anlay\u0131\u015f\u0131 olarak yorumlanan sirkadiyen diyet, \u201cne\u201d yememiz gerekti\u011finden \u00e7ok \u201cne\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.hepsiburada.com\/hayatburada\/sirkadiyen-diyet-biyolojik-ritmine-ayak-uydur\/\" \/>\n<meta property=\"og:site_name\" content=\"Hayatburada\" \/>\n<meta property=\"article:published_time\" content=\"2019-08-29T07:49:39+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Tahmini okuma s\u00fcresi\" \/>\n\t<meta name=\"twitter:data1\" content=\"4 dakika\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/sirkadiyen-diyet-biyolojik-ritmine-ayak-uydur\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/sirkadiyen-diyet-biyolojik-ritmine-ayak-uydur\\\/\"},\"author\":{\"name\":\"\",\"@id\":\"\"},\"headline\":\"Sirkadiyen diyet: Biyolojik ritmine ayak uydur\",\"datePublished\":\"2019-08-29T07:49:39+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/sirkadiyen-diyet-biyolojik-ritmine-ayak-uydur\\\/\"},\"wordCount\":871,\"image\":{\"@id\":\"https:\\\/\\\/www.hepsiburada.com\\\/hayatburada\\\/sirkadiyen-diyet-biyolojik-ritmine-ayak-uydur\\\/#primaryimage\"},\"thumbnailUrl\":\"\",\"keywords\":[\"beslenme\",\"diyet\",\"sa\u011fl\u0131k\",\"sirkadiyen\"],\"articleSection\":[\"G\u00fczellik &amp; 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